Memory Care Program uye Dementia Dziviriro Habits

DZIMWE GUMI ZVINORUDZIRA CHIRONGWA CHEKUDZIVIRIRA KUDZIVIRIRA UYE CHIRWERE CHAALZHEIMER J. Wesson Ashford, MD, Ph.D. Stanford / VA Aging Clinical Research Center 2/23/08

1. Kurisa uye kuenderera mberi nedzidzo yako uye kurovedza pfungwa:
   • Dzidza nezve yako pfungwa uye sei kutarisira for it.
   • Gadzira maitiro ekuchengetedza uropi hwako.
   • Tora makirasi muzvidzidzo zvaunofarira; dzidzo inobatanidzwa nekuderera kwengozi yeAlzheimer, kudzidza mutauro mutsva kunogona kuva kwakanaka kwazvo.
   • Ita mupfungwa mabasa anonyandura, kusanganisira mapuzzle (semuchinjika puzzles, sudoku, asiwo dzidza zvinhu zvitsva).

2. Wedzera uye enderera mberi nekurovedza muviri kwako:
   • Iva kugara uchirovedza muviri chirongwa.
   • Kurovedza muviri kwakanakisisa 10-30 maminetsi mushure mekudya kwega kwega kwemaminitsi 10-30, katatu pazuva.
   • Ita zvose aerobic uye kusimbisa maekisesaizi.
   • Kutambanudza kunovandudza kushanduka.
3. Maximize yako social network uye kusangana pamweya:
   • Gara uchishanda neshamwari dzako uye munharaunda yako.
4. Ramba uchitarisa nekuvandudza kudya kwako:
   • Tora mavitamini ako zuva nezuva.
   • Tora pakudya kwemangwanani: Vitamin E 200 iu; Vitamin C 250 mg; Multi-vitamini (ine folate 400 mcg uye isina iron). Kuti uwane hurukuro, ona: Willet WC, Stampfer MJ, "Ndeapi mavhitaminzi andinofanira kunge ndichitora, Chiremba?" New England Journal yeMishonga, 345, 1819 (2001)
   • Tarisa nachiremba wako gore negore kuti uve nechokwadi chekuti homocysteine ​​​​mazinga haana kukwirira uye hauna zviratidzo kana pangozi zvinhu kune B12 kushomeka.
   • Bvunza chiremba wako kuti ave nechokwadi chokuti B12 yako iri pamusoro pe 400. Kana kudya kusingabatsiri, tora kuwedzera kwemuromo. Kana yekuwedzera yemuromo isingashande, wana pamwedzi B12 shots kuwedzera.
   • Wedzera miriwo yako.
   • Wedzera kudya kwako kwekudya kwe omega-3-fatty acids.
   • OPTIMIZE Zvigadzirwa zvemiti nehove: Zvibereko - citrus, blue berries; Miriwo - girini, mashizha; Hove - gungwa rakadzika, finned, mafuta, zvishoma 3x / vhiki; Nuts - kunyanya maarmond, uyewo chocolate yakasviba
   • KURERERERA zvimwe zvinogadzirwa nemhuka: Nyama tsvuku (kwete kupfuura kamwe chete pavhiki); Dairy (muganho kune yakaderera-mafuta); Huku (kumisa mazai kusvika ku7 kana zvishoma pavhiki)
5. Chengetedza Body Mass Index (BMI) yako mune yakakwana renji (19-25):
   • Kuti uwedzere BMI yako, dzora kudya kwako kudya uye kurovedza muviri.
6. Panyama chengetedza huropi hwako:
   • Pfeka bhandi remota yako.
   • Pfeka ngowani paunenge uchichovha bhasikoro kana kutora chikamu mune chero chiitiko chaunogona kurova musoro wako.
   • Deredza njodzi yako yekudonha kuburikidza nekurovedza muviri; vandudza chiyero chako.
   • Ita kuti nzvimbo yako ive yakachengeteka.
7. Shanyira chiremba wako nguva nenguva. Ziva muviri wako uye wako utano njodzi:
   • Deredza njodzi yako yerudzi rwechipiri rwechirwere cheshuga. Tarisa kutsanya kwako shuga yeropa gore negore. Kana uine chirwere cheshuga, ita shuwa kuti shuga yako yemuropa inodzorwa zvakakwana.
   • Bvunza chiremba wako nezvekurwadziwa kwejoint uye tsandanyama dzako (rapisa arthritis neibuprofen kana indomethacin).
   • Chengeta mahormone ako akatsiga. Tarisa nachiremba wako nezvehomoni yako yethyroid. Kurukurai nezvesex-hormone replacement therapy nachiremba wako (kurapa kwakadaro hakukurudzirwe parizvino Kudzivirira Alzheimer, asi inogona kubatsira ndangariro uye manzwiro).
8. Kuvandudza hutano hwako hwemwoyo:
   • Tora ropa rako nguva dzose; iva nechokwadi chekuti systolic pressure inogara iri pasi pe130, diastolic blood pressure iri pasi pe85.
   • Tarisa cholesterol yako; kana cholesterol yako yakakwira (pamusoro pe200), taura nachiremba wako nezve kurapwa kwakakodzera. Funga nezve "statin" mishonga uye iva nechokwadi chekuti cholesterol yako inodzorwa zvizere.
   • Kana zvabvumirwa nachiremba wako: 1 enteric coated baby aspirin zuva rega rega.
9. Gadzirira yako Hutano hwepfungwa:
   • Kana uchinetseka kurara, funga kuedza 3 - 6 milligrams yemelatonin panguva yekurara (funga nezvemhando dzakasiyana kana zvisingabatsire pakutanga).
   • Kana ukaridza ngonono, bvunza chiremba wako nezvedambudziko rekufema munhu wakarara.
   • Wana kurapwa kwekuora mwoyo kana zvichidiwa.
   • Chengeta kushushikana kwako pasi pesimba. Kushungurudzika kwakanyanya kwakaipa kune hutano; kumwe kushushikana kunodiwa kuchengetedza kurudziro.
   • Rega kunwa doro zvakanyanya.
10. Gadzirira yako hutano hwekuziva:
    • Chengetedza ndangariro yako nguva dzose.
    • Iva neyako ndangariro dzakaongororwa gore negore mushure memakore 60 ekuberekwa.
    • Ive neshuwa iyo vanhu vakakupoteredza havana hanya nekurangarira kwako.
    • Kana iwe uchifunga kuti une dambudziko rakakura mundangariro dzako, taura nachiremba wako nezve kumwe kuongororwa uye kurapwa.
    • Enda kumakirabhu emabhuku, mamuseum emuno uye/kana art show