Memory Care Program ndi Zizolowezi Zoteteza Dementia

MFUNDO XNUMX YAPATSOPANO AKUMENE AKUCHITITSA CHIFUKWA CHOKUKULA CHIFUKWA CHOPEWERA DEMENTIA NDI MATENDA WA ALZHEIMER J. Wesson Ashford, MD, Ph.D. Stanford / VA Aging Clinical Research Pakati 2/23/08

1. Limbikitsani ndi kupitiriza maphunziro anu ndi masewera olimbitsa thupi:
   • Dziwani zanu ubongo ndi momwe ungasamalire chifukwa cha izo.
   • Khalani ndi zizolowezi kuti musunge ubongo wanu.
   • Phunzirani maphunziro omwe amakusangalatsani; maphunziro amagwirizana ndi kuchepetsa chiopsezo cha Alzheimer, kuphunzira chinenero chatsopano kungakhale kwabwino kwambiri.
   • Kuchita mwamaganizo ntchito zolimbikitsa, kuphatikiza ma puzzles (monga ma puzzles, sudoku, komanso kuphunzira zinthu zatsopano).

2. Limbikitsani ndi kupitiriza masewera olimbitsa thupi:
   • Khalani ndi kuchita masewera olimbitsa thupi pulogalamu.
   • Zolimbitsa thupi ndi bwino 10-30 mphindi pambuyo pa chakudya kwa mphindi 10-30, katatu patsiku.
   • Chitani zonse zolimbitsa thupi komanso zolimbitsa thupi.
   • Kutambasula kumawonjezera kusinthasintha.
3. Onjezani wanu ma social network ndi mayanjano auzimu:
   • Khalani otanganidwa ndi anzanu komanso mdera lanu.
4. Pitirizani kuyang'anira ndi kukonza zakudya zanu:
   • Tengani mavitamini anu tsiku lililonse.
   • Tengani chakudya cham'mawa: Vitamini E 200 iu; Vitamini C 250 mg; Mavitamini ambiri (omwe ali ndi folate 400 mcg ndipo alibe chitsulo). Kuti mukambirane, onani: Willet WC, Stampfer MJ, "Ndi mavitamini ati omwe ndiyenera kumwa, Dokotala?" New England Journal of Medicine, 345, 1819 (2001)
   • Yang'anani ndi dokotala wanu chaka chilichonse kuti muwonetsetse kuti milingo ya homocysteine ​​​​ndi yokwera ndipo mulibe zizindikiro kapena zoopsa chifukwa cha kuchepa kwa B12.
   • Funsani dokotala wanu kuti atsimikizire kuti mlingo wanu wa B12 uli pamwamba pa 400. Ngati zakudya sizikuthandizani, tengani mankhwala owonjezera pakamwa. Ngati chowonjezera pakamwa sichikugwira ntchito, pezani kuwombera kwa B12 pamwezi.
   • Onjezani masamba anu.
   • Wonjezerani zakudya zanu za omega-3-fatty acids.
   • ZOYENERA KUGWIRITSA NTCHITO Zogulitsa ndi nsomba: Zipatso - zipatso za citrus, zipatso za buluu; Masamba - obiriwira, masamba; Nsomba - nyanja yakuya, finned, mafuta, osachepera 3x / sabata; Mtedza - makamaka amondi, komanso chokoleti chakuda
   • CHECHETSANI zinthu zina zanyama: Nyama yofiira (osapitirira kamodzi pa sabata); Mkaka (malire a mafuta ochepa); Nkhuku (kuchepetsa mazira mpaka 7 kapena kuchepera pa sabata)
5. Sungani Body Mass Index (BMI) pamlingo woyenera (19-25):
   • Kuti muwongolere BMI yanu, yesani kudya komanso kuchita masewera olimbitsa thupi.
6. Mwakuthupi teteza ubongo wako:
   • Valani lamba wapagalimoto yanu.
   • Valani chisoti pamene mukukwera njinga kapena kutenga nawo mbali pazochitika zilizonse zomwe mungathe kugunda mutu wanu.
   • Chepetsani kugwa kwanu pogwiritsa ntchito masewera olimbitsa thupi; konzani bwino.
   • Pangani malo anu kukhala otetezeka.
7. Pitani kwa dokotala wanu pafupipafupi. Dziwani thupi lanu ndi lanu umoyo zoopsa:
   • Chepetsani chiopsezo chanu chokhala ndi matenda amtundu wachiwiri. Yang'anirani kusala kudya kwanu chaka chilichonse. Ngati muli ndi matenda a shuga, onetsetsani kuti shuga m'magazi anu akuyenda bwino.
   • Funsani dokotala wanu za ululu wanu wamagulu ndi minofu (chiza nyamakazi ndi ibuprofen kapena indomethacin).
   • Sungani mahomoni anu okhazikika. Funsani dokotala wanu za mahomoni anu a chithokomiro. Kambiranani ndi dokotala wanu za chithandizo cholowa m'malo mwa mahomoni ogonana (mankhwala otere sakuvomerezedwa pakadali pano Kupewa kwa Alzheimer, koma zingathandize kukumbukira ndi kusinthasintha).
8. Konzani thanzi lanu lamtima:
   • Tengani kuthamanga kwa magazi nthawi zonse; onetsetsani kuti kuthamanga kwa systolic nthawi zonse kumakhala kosakwana 130, kuthamanga kwa magazi kwa diastolic sikudutsa 85.
   • Onani cholesterol yanu; Ngati cholesterol yanu yakwera (yopitilira 200), lankhulani ndi dokotala za chithandizo choyenera. Ganizirani za mankhwala "statin". ndipo onetsetsani kuti cholesterol yanu imayendetsedwa mokwanira.
   • Ngati avomereza ndi dokotala wanu: aspirin wakhanda limodzi lopaka jekeseni limodzi patsiku.
9. Konzani fayilo yanu ya thanzi lamaganizidwe:
   • Ngati mumavutika kugona, ganizirani kuyesa mamiligalamu 3 - 6 a melatonin pogona (ganizirani mitundu yosiyanasiyana ngati sikuthandiza poyamba).
   • Ngati mukugona, funsani dokotala wanu za matenda obanika kutulo.
   • Pezani chithandizo cha kupsinjika maganizo ngati kuli kofunikira.
   • Sungani mlingo wanu wopanikizika. Kupsinjika kwakukulu ndi koyipa kwa thanzi; kupsinjika kwina kumafunika kuti mukhalebe ndi chilimbikitso.
   • Pewani kumwa mowa mopitirira muyeso.
10. Konzani fayilo yanu ya thanzi labwino:
    • Onetsetsani kukumbukira kwanu nthawi zonse.
    • Khalani ndi kukumbukira kukumbukira chaka chilichonse pambuyo pa zaka 60 zakubadwa.
    • Onetsetsani kuti anthu ozungulira inu sasamala za kukumbukira kwanu.
    • Ngati mukuganiza kuti mukuvutika kukumbukira, lankhulani ndi dokotala wanu kuti akuwunikireni zambiri ndi chithandizo.
    • Pitani kumakalabu osungiramo mabuku, kosungirako zinthu zakale komanso/kapena chiwonetsero chazithunzi