Nzira Yokumisa Kurasika Kwendangariro

 

 

Unonetseka here kurasikirwa nendangariro sezvaunokura kana kuti unonetseka kuisa pfungwa dzako pachinhu chimwe? Hausi wega. Mamirioni avanhu pasi rose tinorasikirwa nendangariro zuva nezuva. Sezvineiwo, pane zvinhu zvaunogona kuita help stop kurasikirwa mupfungwa kubva kuitika chekutanga. Muizvi Blog positi, isu tichakurukura mamwe matipi uye matipi kubva kuna chiremba uyo ari nyanzvi pamaitiro ekuchengeta ndangariro dzako dzakapinza!
Inogona kurasikirwa ndangariro kubva mukurasikirwa nendangariro kudzorerwa?

Kana tsinga dzeuropi dzikaramba dziri mhenyu, iyo ndangariro dziripo, saka unogona kudzorera ndangariro matambudziko kubva padanho reAlzheimer,” vanodaro VaGraeme. Glanza akati ma neuron anogona kufa muzvikamu zvinouya, zvichikonzera ndangariro kurasikirwa nekuvimbika. Mubvunzo wekutanga vanhu vanowanzova nawo pavanosangana nazvo kurasikirwa mupfungwa ndeye kuti inogona kudzoserwa here kana kuti kwete. Mashoko akanaka ndeokuti, kazhinji, kurasikirwa kwendangariro kunongova kwenguva pfupi uye kunogona kudzoserwa nyore nyore. Pane zvinhu zvakawanda zvaunogona kuita kuti ubatsire kudzoreredza hutano hwako, kudzosera kumashure nyoro yekuziva kukanganisa, uye ramba uchichembera.

Chii chiri normal uye chii chisiri?

Vamwe vanhu vakwegura vanonetseka pamusoro pemano avo ekuziva kana vasingakwanisi kufunga vakazvimirira. Vamwe veavo vanogona kunge vachinetseka nekutora nguva yakawanda yekudzidza chimwe chinhu, kana kukanganwa kubhadhara mabhiri. Iko kuchinja mukati hutano hwepfungwa uye hwepamoyo kazhinji kusakosha, asi kuratidza kukanganwa kunyoro - kazhinji chikamu chekukwegura.

Kune rumwe rutivi, kana munhu akwegura akava nechinjo huru muchimiro chendangariro kana kuti hunhu, chingava chiratidzo chokuti zvimwe zvakakomba zvirwere, zvakaita se Chirwere cheAlzheimer kana dementia. Kana kurasikirwa mupfungwa inoperekedzwa nekuchinja kwemafungiro kana maitiro, zvakakosha kuona chiremba pakarepo. Chinokosha ndechekuti kurasikirwa kwendangariro kunogona kudzoserwa kana ikabatwa nekukurumidza. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchirasika ndangariro, usavhunduka - pane zvinhu zvaunogona kuita kubatsira kudzoreredza cognition yako munzira. Kazhinji, kurasikirwa kwendangariro kunongova kwenguva pfupi uye kunogona kuchinjwa nyore nyore nekurapa kwakakodzera. Usamirira - tanga izvozvi.

Ndingadzivirira Sei Kurasikirwa Nendangariro?

Unogona kusarangarira zita remumwe munhu kana kuti wakanganwa kwawakaisa makiyi emotokari yako. Sezvo munhu achikura matambudziko ekuziva anove chikonzero chekunetseka pamwe nekunetseka nezve dementia, yakakwira cholesterol, mabhiri emwedzi nemwedzi, kurasikirwa nezvinhu, kushanduka kwehunhu, chikafu chekuwedzera, kuongororwa kwemuviri, humwe hunyanzvi hwekufunga, kuongorora ropa, hupenyu hwezuva nezuva / mabasa ezuva nezuva, asi kazhinji haakonzeri chero matambudziko pakutanga kune vazhinji vakuru vane hutano. Izvo zvakakosha kuve proactive uye kudzivirira mune yedu nzira dzekubata nekurasikirwa kwendangariro kwenguva pfupi. Enda kuna chiremba wako uye pamberi pechiitiko chinoshungurudza uye tarisa kubuda kweropa rako, masero ane hutano etsinga, uye hutano huzhinji kuti uenderere mberi nemabasa ako ezuva nezuva uye usakanganwa zvinhu. Kunyangwe iyo isina kuvimbiswa kuti kurasikirwa kwendangariro kunogona kuitika kana vanhu kuve nekwaniso yekumisa kuderera kwekuziva kukanganisa, pane zvimwe zvinhu zvaunogona kuita kubatsira kudzivirira kurasikirwa kwendangariro, zvinosanganisira:

-Kugara inoshanda muviri

-Kudya a utano kudya

-Kurara zvakakwana

-Kugadzirisa mazinga ekushushikana

-Kurega doro nezvinodhaka

-Chengetedza BP

-Gara pfungwa dzinoshanda / Bata mhuri nhengo

-nzvenga kukuvara mumusoro (kubata mitambo, ngowani dzebhasikoro)

Iva nechokwadi chekuti unoita izvi zvinhu zvinogona kubatsira kuchengeta ndangariro yako gara wakapinza sezvaunokura!

7 Utano Hwepfungwa Mazano ekudzivirira Kurasika Kwenguva Yenguva Pfupi

Yese ndangariro dzedu dzine zvimwe zvatakambopotsa. Sezvaunokura, slip ups inogona kuwedzera. Hapana chikonzero matambudziko ekurangarira kana kukanganisa ndangariro. Iyi nhanho iri nyore ichakubatsira kuti ugare wakapinza.

kusimbisa muviri

Kusanganisira muviri wenguva dzose chiitiko kuchirongwa chako chemazuva ese chinobatsira kuchengetedza pfungwa dzako dzinokurudzira mabasa. Izvi zvichabatsira kuchengetedza yako uropi hune hutano uye hunoshanda zvakanaka. Mamwe maekisesaizi makuru ekusanganisira yoga, Pilates, kutambanudza, uye kufamba. Mabasa aya achabatsira vandudza ndangariro yako ukuwo uchikuchengeta uchishanda uye uine hutano.

Kuvanhu vakuru vane utano hwakanaka, Doctor's vanokurudzira maminitsi zana nemakumi mashanu (150 maminetsi kashanu pasvondo) ezviitwa zvine mwero zveaerobic zvinosanganisira kumhanya zvine simba kana kuchovha bhasikoro. Kana iwe usina nguva yakakwana yekufamba kwemaminetsi makumi maviri, edza uye kutora mashoma-maminetsi gumi ekufamba zuva rega rega. Iwe unogona kuwedzera kukurumidza kwemoyo wako uye kutenderera kweropa ne aerobics. Edza kufamba nekukurumidza kuti usarasikirwa nemweya panguva yekukurukurirana.

Iyi inhau huru kune avo vanoda kudzorera ndangariro dzavo. Kwete chete iwe unoda kuwana nguva yakawanda yekurara, asi iwe unofanirwawo kuve nechokwadi chekuti uri kushanda mumuviri. Kusundira muviri wako nekurovedza muviri kwakanyanya kunogona kubatsira kusimudzira kutenderera kwako kwekurara kwakadzika. Izvi zvinobvumira muviri wako kuzorora uye kudzorera kwete chete ndangariro yako, asi hutano hwako hwose.

Kune akawanda mabhenefiti ekusimudzira ndangariro anouya nekudzidzira yoga, kufungisisa, uye kufamba nekukurumidza. Zviitwa izvi zvinobatsira kuvandudza kutarisisa, ndangariro, uye kuisa pfungwa uku zvichibatsirawo mukuderedza kushushikana. Kana uri kutsvaga vandudza ndangariro yako, edza kuwedzera imwe yakasimba aerobic chiitiko, yoga kana kufungisisa mumaitiro ako ezuva nezuva.

Wongorora iyi 2022 Mubairo-Kuhwina tsvagiridzo yekushambadzira nezve maekisesaizi uye cognition: Kuita Kwenyama uye Trajectory yeCognitive Shanduko muVakuru Vanhu: Mayo Clinic Kudzidza Kwekukwegura.

Idya kudya kunovaka muviri

Healthy chikafu chakanakira hutano hwemoyo wako uye chiuno, uye zvakakosha kuuropi hwako. The PONGO kupindira kwekuora kwehuropi kunotora madyiro maviri akajairwa akatarisana nekudya zvine zvazvinoita pauropi. Kunyangwe kuchine zvidzidzo zvakawanda zvinopedzwa, kudya kweMIND kwakadzikira zvakanyanya Dambudziko reAlzheimer kune vanhu vakuru vazhinji vakanyatsotevedzera chirongwa. Kazhinji kudya kweMIND kunosanganisira kudya michero, nzungu, miriwo uye zviyo uye kunogona kubatsira nemamwe matambudziko ekufunga.

Zvimwe zvekudya zvinokurudzira zvekuziva kuti ubatanidze mukudya kwako ndezvi:

-Blueberries

-Makotapeya

-Nzungu

Salmoni

-Mashizha ane rima

-Tomato

-Matamba

- Curry zvinonhuwira

-Zviyo zvakazara

- Mafuta omuorivhi

-Huku dzisina ganda

-Nyama tsvuku

Ndezvipi zvekudya zvitatu zvinorwisa kurasikirwa nekuyeuka?

Maberry, hove, uye mashizha egirinhi matatu akanaka zvokudya kurwisa pfupi ndangariro kurasikirwa. Mazana e tsvakurudzo zvidzidzo vakaratidza kuti zvikafu izvi zvinobatsira mukusimudzira kukura kwehuropi.

Ramba uchishanda mupfungwa

Ramba uchidzidza. Gara uchishamwaridzana. Mental stimulation inochengeta pfungwa dzine utano pamwe nekurovedza muviri zvinochengeta muviri fit. Edza kuita mabasa ekudzidza ausinganzwisise, vanachiremba vazhinji vanokakavara kudzidza chiridzwa chitsva chemimhanzi zvechokwadi inomutsa tsinga dziri muuropi kuti dziumbe mibatanidzwa mitsva. Dzidza mitauro. Ongorora chimwe chinhu chausina kumbobvira waverenga! Tora zvidzidzo zvemimhanzi zvakavandudzwa. Kudyidzana nenhengo dzemhuri kwakanakira munhu asiri kunzwa zvakanaka uye inodzivirira kuora mwoyo uye kushungurudzika izvo zvingave zvichikonzera kurasikirwa nendangariro. Huya neshamwari. Zvipire kumapoka enharaunda, joinha makirabhu, kana kubuda kuenda kuimba yemitambo.

Kune akawanda mamemorygames anowanikwa online uye muzvitoro zveapp. Mitambo inotarisa kutarisa, kugadzirisa matambudziko, uye kufunga kunogona kubatsira chengetedza pfungwa dzako kuvanhu vakuru. Mimwe mitambo mikuru yekuyedza ndeiyi:

-Mashoko

-Sudoku

-Mahjong

-Miedzo yekuziva

Gara uchishamwaridzana uye uvandudze kushamwaridzana

Makadhi uye Makirabhu eBhuku chengeta pfungwa dzako kushingaira uye kushamwaridzana. Kunyanya kudyidzana kwevanhu nevanhu, zviri nani kuchengetedzwa kwavo neural network. Kushamwaridzana kwevanhu batsira nendangariro pamwe nemamoods futi! Zvinoita sekuti dambudziko iri rinowedzerwa nekuzviparadzanisa nevamwe pakati peavo vari kuzviparadzanisa nevamwe. Manzwiro akaora mwoyo anogona kukonzera dementia. Saka zvakakosha kuti urambe uine maonero akanaka uye ushamwaridzane sezvaunokura.

Wana kushamwaridzana nekubatana nesu pasocial media? @MemTrax

Step It Up

Kufamba maminitsi makumi matatu ega ega zuva rinogona kubatsira nehutano hwako hwepfungwa uye muviri. Kusimbisa muviri kunogona kuva nemigumisiro yakanaka pahutano hwepfungwa mukukwegura, mumwe muongorori anobva kuGeorgetown University anoti. Kuita maekisesaizi kunobatsira kuderedza zvinhu zvinogona kutungamirira kundangariro kurasikirwa. Mishonga yehutano inowanzobatanidza kurovedza muviri kurwisa dementia, Chirwere cheAlzheimer,

Kufamba ndechimwe chezviitwa zvakanakisa zvaunogona kuitira muviri nepfungwa dzako. Iyo yakaderera-inokanganisa, iri nyore kuita, uye inogona kuitwa zvakanyanya chero kupi. Uye zvinoitika, kufamba kwakanakirawo hutano hwako hwepfungwa.

Kufamba kwakaratidzwa kubatsira kuderedza kushushikana uye kuzvidya mwoyo, kuvandudza mafungiro, uye kuwedzera manzwiro ekugara zvakanaka. Kufamba kunogonawo kubatsira kuvandudza mhemberero matambudziko uye basa rekuziva. Imwe ongororo yakatowana kuti kufamba kunogona kubatsira kuderedza kufambira mberi kwedementia.

Saka buda ipapo uye tanga kuongorora nharaunda yako netsoka! Uye kana iwe uchitsvaga zvishoma zvekukurudzira, edza kujoinha boka rekufamba kana kusaina rwendo rwekubatsira senge 2022 Walk to End Alzheimer's inotsigirwa neasina purofiti The Alzheimer's Association. Kufamba inzira yakanaka yekuita maekisesaizi uye kuita shamwari itsva—uye zvinogona kungokubatsira chengetedza uropi hwako nemuviri kushanda sezvaunenge uchikura (kwete chete kuvanhu vakuru!).

Bvisa Midzanga

Kana vanhu vepanyika vaizorega kusvuta chingave chinhu chine hutano, chinobatsira vanhu, ani nani anochifambisa angapinda munhoroondo sengano.

Utsi hunokonzera kurasikirwa nendangariro kana takura. Zviri nani kuti vanosvuta varege kusvuta! Kusvuta kunokanganisa uropi hwako uye kunogona kukonzera sitiroko diki inoitika munzvimbo diki yeuropi. Tora chikakananda chinotsiva kurapa kana kurapwa kwepfungwa kuti usiye kupindwa muropa kwako zvachose.

Usasvuta! Kusvuta hakungokanganisa mapapu ako chete, asi kunotokanganisawo ndangariro yako. Kusvuta ndechimwe chezvikonzero zvinokonzeresa kurasikirwa kwendangariro uye kunzwisisa kunonoka. Kana uri musvuti, kurega ndechimwe chezvinhu zvakanakisisa zvaunogona kuita nokuda kwendangariro yako. Dzivisa zvinodhaka zvisiri pamutemo.

Rega kuita stress

Manzwiro ekufunganya anokanganisa uropi," Turner akadaro. Muvanhu cortisol inoita kuti kudzoreredza ruzivo kuve kwakaoma. Edza kuzorora nekubatanidza nzira dzekuzorodza dzakadai sekufungisisa, yoga.

Patinenge takamanikidzwa, zvinogona kutungamirira kumatambudziko ekuyeuka. Kushungurudzika kunokanganisa uropi munzira dzakawanda, uye imwe yenzira idzodzo ndeyokukanganisa ndangariro, kukanganisa kurara, uye kukonzera kuora mwoyo. Kana iwe uchida kuchengeta yako ndangariro inopinza uye kudzivirira dementia, tsvakiridzo inoratidza kuti zvakakosha kutsvaga nzira dzekuzorora uye kuderedza kushushikana muhupenyu hwako sekurapa.
Mazano ekuderedza kushushikana:

-Ziva zvinhu zvinokukonzeresa kushushikana uye edza kuzvinzvenga nepaunogona napo.

-Dzidzira maitiro ekuzorora akadai sekufungisisa, yoga, kana kufema kwakadzika.

-Ita nguva dzose.

- Pedza nguva neshamwari uye nemhuri

-Tsvaga hobby kana chiitiko chinokuzorodza iwe

Bata Uropi Hwako

Sezvaakataura, muviri kurovedza muviri kunobatsirawo utano hwepfungwa. Tamba mitambo yemakadhi, Verenga mabhuku, onai bhora pamwe chete kana kushandisa software yekudzidzisa pfungwa. Inobatsira nemabasa anonetsa mupfungwa.

Tinovimba kuti matipi aya akabatsira mukunzwisisa nzira yekumisa kurasikirwa kwendangariro. Kana iwe uine hanya nekurasikirwa kwekuyeuka, taura nachiremba wako. Vanogona kukubatsira kuona kana paine chikonzero chekunetseka uye kukupa zviwanikwa zvaunoda kuchengetedza uropi hwako.

Izvi ndizvo zvimwe zvezvinhu zvaunogona kuita kubatsira kumisa kurasikirwa kwendangariro. Kuti uwane mamwe mashoko, taura nachiremba wako. Zviri nani kutora a MemTrax ndangariro bvunzo, pirinda zvabuda woshandisa izvozvo kutanga kukurukura. Inguva yekuti vanhu vadzore kutonga kwavo kuziva hutano uye ita kuti hurongwa hwedu hwehutano huzvidavirire pakunzvenga nyaya iyi yakakosha zvikuru.

Mukupedzisa:

Kurasika kwendangariro, kuderera kwekuziva, uye dementia kunofanira kunge kuri pamberi nepakati penhaurirano huru dzese sezvo huwandu hwedu hwekuchembera huchipinda mumashure ehupenyu. Kazhinji, nyaya dzinokosha idzi dzinodziviswa kusvika nguva yapera. Isu tinofanirwa kutanga kutaura nezve kurasikirwa kwekuyeuka uye kuderera kwekuziva pachena uye nekutendeseka nehutano hwedu uye mabasa evanhu, uye kushanda kuti tiwane mhinduro dzekuchengetedza vakwegura vedu vane hutano uye vachifara!