Indlela Yokuyeka Ukulahleka Kwenkumbulo

 

 

Ngaba unexhala malunga ukulahlekelwa yinkumbulo njengoko ukhula okanye unobunzima bokunikela ingqalelo? AWUKHO wedwa. Izigidi zabantu kwihlabathi jikelele amava okulahlekelwa yinkumbulo yonke imihla. Ngethamsanqa, kukho izinto onokuzenza nceda uyeke ukulahleka kwememori ukuba kwenzeke ekuqaleni. Kule blog post, siza kuxubusha iingcebiso kunye namaqhinga kugqirha oyingcali malunga nendlela yokugcina inkumbulo yakho ibukhali!
Ngaba ulahlekile iinkumbulo ezisuka ekulahlekeni kwenkumbulo ibuyiselwe?

Ukuba ii-neuron zengqondo zihlala ziphila, i inkumbulo ikhona, ngoko unokubuyisela inkumbulo iingxaki ukusuka kumanqanaba e-Alzheimer,” utsho uMnu. Graeme. UGlanza uthe ii-neuron zinokufa kwizigaba zamva, ezibangela ukuba iinkumbulo ziphulukane nengqibelelo yazo. Umbuzo wokuqala abantu abadla ngokuba nawo xa benamava ukulahleka kwememori kukuba inokubuyiselwa na okanye hayi. Iindaba ezimnandi kukuba, kwiimeko ezininzi, ukulahlekelwa yinkumbulo yinto nje yexeshana kwaye inokuguqulwa ngokulula. Kukho izinto ezininzi onokuzenza ukuze uncede ukubuyisela impilo yakho, ukubuyisela umva ukuphazamiseka kwengqondo okuphakathi, kwaye uqhubeke nokuguga okuqhelekileyo.

Yintoni eqhelekileyo kwaye yintoni engekho?

Abanye abantu abalupheleyo banenkxalabo ngamakhono abo okuqonda ukuba abakwazi ukucinga ngokuzimeleyo. Abanye babo basenokuba nexhala lokuthatha ixesha elingakumbi lokufunda into ethile, okanye balibale ukuhlawula amatyala. Utshintsho kwi impilo yengqondo kunye neemvakalelo ayithandeki ukubaluleka, kodwa ibonisa ukulibala okuthambileyo - ngokuqhelekileyo inxalenye eqhelekileyo yokuguga.

Kwelinye icala, ukuba umntu owalupheleyo uye watshintsha ngendlela ephawulekayo kwisimo sengqondo okanye kubuntu bakhe, oko kusenokuba luphawu lokuguquka. iimeko zonyango ezimandundu, njenge Isifo sika-Alzheimer okanye isifo sengqondo esiyingozi. Ukuba ukulahleka kwememori kukhatshwa lutshintsho kwisimo okanye ukuziphatha, kubalulekile ukubonana nogqirha ngoko nangoko. Undoqo kukuba ilahleko yenkumbulo inokubuyiselwa umva ukuba ibanjwe kwangoko ngokwaneleyo. Ukuba ulahlekelwa yinkumbulo, ungoyiki - kukho izinto onokuzenza ukunceda ukubuyisela ukuqonda kwakho endleleni. Kwiimeko ezininzi, ukulahlekelwa yinkumbulo yinto nje yexeshana kwaye kunokuguqulwa ngokulula ngonyango oluchanekileyo. Musa ukulinda – qalisa ngoku.

Ndingakuthintela Njani Ukulahleka Kwenkumbulo?

Usenokungalikhumbuli igama lomntu okanye ulibele ukuba uzibeke phi izitshixo zemoto yakho. Njengoko umntu ekhula iingxaki zengqondo ziba ngunobangela wokukhathazeka kunye nokuba nexhala malunga ne-dementia, i-cholesterol ephezulu, amatyala enyanga, ukulahlekelwa zizinto, utshintsho lobuntu, izongezo zokutya, ukuhlolwa komzimba, ezinye izakhono zokucinga, iimvavanyo zegazi, ubomi bemihla ngemihla / imisebenzi yemihla ngemihla, kodwa ngokuqhelekileyo azibangeli naziphi na iingxaki ekuqaleni kuninzi lwabantu abadala abanempilo. Kubalulekile ukuba sisebenze kwaye sithintele kubomi bethu iindlela zokujongana nokulahleka kwenkumbulo yexesha elifutshane. Yiya kugqirha wakho naphambi kwesiganeko esicinezelayo kwaye ujonge ukuhamba kwegazi lakho, iiseli ze-nerve ezinempilo, kunye nempilo jikelele ukuze uqhubeke nemisebenzi yakho yemihla ngemihla kwaye ungalibali izinto. Nangona akuqinisekwanga ukuba ukulahleka kwememori kunokwenzeka okanye abantu Ukwazi ukunqanda ukuphazamiseka okuphakathi kwengqondo, kukho izinto ezithile onokuzenza ukunceda ukuthintela ukulahleka kwememori, kubandakanya:

-Ukuhlala esebenzayo ngokwasemzimbeni

-Ukutya a enempilo ukutya

-Ukulala ngokwaneleyo

-Ukulawula amanqanaba oxinzelelo

-Ukuphepha utywala kunye neziyobisi

-Jonga uxinzelelo lwegazi oluphezulu

-Hlala esebenzayo ngengqondo / Bandakanya usapho ilungu

-kuphephe ukwenzakala entloko (Qhagamshelana nezemidlalo, izigcina-ntloko zebhayisekile)

Ukuqinisekisa ukuba uyazenza ezi izinto zinokukunceda ugcine inkumbulo yakho hlala ubukhali njengoko ukhula!

Iingcebiso ezi-7 zeMpilo yeBrain ukuThintela ukuLahleka kweMemori yexesha elifutshane

Zonke iinkumbulo zethu zinexesha elithile. Njengoko ukhula, i-slip ups ingaba mbi ngakumbi. Akukho mfuneko yokuba iingxaki zememori okanye ukukhubazeka kwememori. Eli nyathelo lilula liya kukunceda uhlale ubukhali.

Lolonga

Kubandakanywa rhoqo ngokomzimba umsebenzi kwishedyuli yakho yemihla ngemihla inceda ukugcina ingqondo yakho ivuselela imisebenzi. Oku kuya kunceda ukugcina eyakho ingqondo isempilweni kwaye isebenza ngokufanelekileyo. Eminye imithambo emikhulu yokubandakanya i-yoga, i-Pilates, ukuzolula, kunye nokuhamba. Le misebenzi iya kunceda phucula imemori yakho ngelixa kukugcina usebenza kwaye usempilweni.

Kubantu abadala abasempilweni, uGqirha ucebisa imizuzu eyi-150 (imizuzu engama-30 kahlanu ngeveki) yomsebenzi ophakathi we-aerobic kubandakanya ukubaleka ngamandla okanye ukukhwela ibhayisekile. Ukuba awunalo ixesha elaneleyo lokuhamba imizuzu engama-20, zama kwaye uthathe i-10-imizuzu embalwa yokuhamba ngosuku ngalunye. Unokunyusa isantya sentliziyo yakho kunye nokujikeleza kwegazi nge-aerobics. Zama ukuhamba ngokukhawuleza ukuze ungaphelelwa ngumoya xa uncokola.

Ezi ziindaba ezimnandi kwabo bafuna ukubuyisela inkumbulo yabo. Awudingi nje ukulala ngokwaneleyo, kodwa kufuneka uqiniseke ukuba uyasebenza ngokwasemzimbeni. Ukutyhala umzimba wakho ngokuzilolonga ngamandla kunokunceda ukukhuthaza imijikelo yakho yokulala obunzulu. Oku kuya kuvumela umzimba wakho ukuba uphumle kwaye ubuyisele inkumbulo yakho kuphela, kodwa impilo yakho yonke.

Zininzi izibonelelo zokukhulisa inkumbulo eziza nokuziqhelanisa neyoga, ukucamngca, kunye nokuhamba ngokukhawuleza. Le misebenzi inceda ekuphuculeni ukugxila, inkumbulo, kunye nokugxila ngelixa ikwanceda ekunciphiseni uxinzelelo. Ukuba ujonge ku phucula imemori yakho, zama ukongeza umsebenzi onamandla we-aerobic, i-yoga okanye ukucamngca kwindlela yakho yemihla ngemihla.

Phonononga olupapasho loPhando lweMbasa lowama-2022 malunga nokuzilolonga kunye nokuqonda: Umsebenzi woMzimba kunye neNdlela yoTshintsho lweNgcaciso kuBantu abaDala: iMayo Clinic Study of Aging

Yitya ukutya okusempilweni

nempilo ukutya kulungile kwimpilo yentliziyo yakho kunye nezinqe, kwaye zibalulekile kwingqondo yakho. I Ungenelelo lweNGQONDO ekuwohlokeni kobuchopho kuthatha izidlo ezibini ezisemgangathweni ngokugxila ekutyeni ezineziphumo ezithile kwingqondo. Nangona kusekho izifundo ezininzi ekufuneka zigqitywe, ukutya kwe-MIND kwehle kakhulu Umngcipheko we-Alzheimer kuninzi lwabantu abadala abaye babambelela kakuhle kwirejimeni. Ngokubanzi ukutya kwe-MIND kubandakanya ukutya iziqhamo, amandongomane, imifuno kunye neecereals kwaye kunokunceda kwezinye iingxaki zokucinga.

Ukutya okunokomeleza kwengqondo okubandakanya kwisidlo sakho kuku:

-Amaqunube

-Iiavokhado

-Amantongomane

-Islamoni

-Amagqabi aluhlaza

-Itumato

-Ierharnati

-Icurry spice

-Amazimba

-I-oyile ye-olivu

-Iinkukhu ezingenasikhumba

-Inyama ebomvu

Zeziphi ezi-3 zokutya ezilwa nokulahlekelwa yinkumbulo?

Amajikijolo, intlanzi, kunye namagqabi aluhlaza zintathu ezilungileyo ukutya ukulwa inkumbulo yexesha elifutshane ilahleko. Amakhulukhulu zophando zophando baye bangqina ukuba oku kutya kuluncedo ekukhuthazeni ukukhula kwengqondo.

Zigcine engqondweni

Qhubeka ufunda. Hlala ekuhlaleni. Ukuvuselela kwengqondo kugcina i ingqondo isempilweni kwakunye nokuzilolonga kugcina umzimba kufanelekile. Zama ukuzibandakanya nezinto zokufunda ongaziqondiyo, oogqirha abaninzi bayaphikisana ngokufunda isixhobo esitsha somculo ngokwenene ivuselela i-neuron ebuchotsheni ukwenza uqhagamshelwano olutsha. Funda iilwimi. Jonga into ongazange uyifunde ngaphambili! Thatha izifundo zomculo eziphuculweyo. Ukusebenzisana namalungu osapho kulungile kumntu ongaziva kakuhle kwaye ikhusela ukudakumba kunye noxinzelelo olunokubangela ukulahleka kwenkumbulo. Yiza nomhlobo. Ivolontiya kumaqela oluntu, joyina iiklabhu, okanye uphume uye kwindawo yemidlalo yeqonga.

Zininzi iimemorygames ezifumaneka kwi-intanethi nakwiivenkile zeapp. Imidlalo egxininise kwingqalelo, ukusonjululwa kwengxaki, kunye nengqiqo inokunceda gcina ingqondo yakho ibukhali kubantu abadala. Eminye imidlalo emihle onokuyizama yile:

-Amagama anqamlezileyo

-Sudoku

-Mahjong

-Iimvavanyo zengqondo

Hlala usentlalweni kwaye uphucule intsebenziswano yoluntu

Amakhadi kunye neeKlabhu zeeNcwadi gcina ingqondo yakho esebenzayo kunye nentlalo. Okukhona abantu benonxibelelwano loluntu, kokukhona uthungelwano lwabo lwe-neural luyalondolozwa. Unxibelelwano lwasentlalweni nceda ngeenkumbulo kunye neemoods nazo! Kubonakala ngathi le ngxaki yandiswa kukuba likheswa phakathi kwabo bangamakheswa. Iimvakalelo ezidakumbisayo zinokubangela isifo sengqondo esiyingozi. Ngoko ke kubalulekile ukugcina imbono eyakhayo kwaye ube nentlalontle njengoko ukhula.

Fumana intlalo ngokuqhagamshela nathi kwimidiya yoluntu? @MemTrax

Yinyathele phezulu

Ukuhamba imizuzu engama-30 rhoqo usuku lunokunceda kwimpilo yakho yengqondo kunye nomzimba. Ukwenza umthambo kunokuba nefuthe elihle kwimpilo yengqondo kwinkqubo yokuguga, umphandi ovela kwiYunivesithi yaseGeorgetown uthi. Ukuzilolonga kunceda ukunciphisa izinto ezinokukhokelela kwinkumbulo ilahleko. Unyango lwezempilo ludla ngokubandakanya umthambo wokulwa isifo sengqondo esixhalabisayo, Isifo se-Alzheimer,

Ukuhamba ngowona msebenzi ubalaseleyo onokuwenza kumzimba nengqondo yakho. Inempembelelo ephantsi, kulula ukuyenza, kwaye inokwenziwa kakhulu naphi na. Kwaye kuvela, ukuhamba kukwalungile kwimpilo yakho yengqondo.

Ukuhamba kuye kwaboniswa ukunceda ukunciphisa uxinzelelo kunye nokuxhalaba, ukuphucula imizwelo, kunye nokwandisa iimvakalelo zokuphila kakuhle. Ukuhamba nako kunokunceda phucula imemori iingxaki kunye nokusebenza kwengqondo. Olunye uphononongo lude lwafumanisa ukuba ukuhamba kunokunceda ukucothisa ukuqhubeka kwesifo sengqondo esiyingozi.

Ke phuma apho kwaye uqalise ukuhlola indawo yakho ngeenyawo! Kwaye ukuba ujonge inkuthazo encinci eyongezelelweyo, zama ukujoyina iqela lokuhamba okanye ukubhalisela uhambo lwesisa olunje ngo-2022 Walk to End Alzheimer's ixhaswe yimibutho engenzi nzuzo i-Alzheimer's Association. Ukuhamba yindlela entle yokwenza umthambo kwaye wenze abahlobo abatsha-kwaye kunokukunceda gcina ingqondo nomzimba wakho usebenza njengoko uneminyaka yobudala (kungekhona kuphela kubantu abadala!).

Phula iCigarettes

Ukuba abantu behlabathi baya kuyeka ukutshaya kuya kuba yeyona nto isempilweni, iluncedo eluntwini, nabani na oyiququzelelayo uya kuhla kwimbali njengentsomi.

Umsi ubangela ukulahlekelwa yinkumbulo xa sikhula. Kungcono ukuba iintshayi ziyeke ukutshaya! Ukutshaya kunefuthe elibi kwingqondo yakho kwaye kunokubangela ukubetha kancinci okwenzeka kwindawo encinci yengqondo. Thatha unyango lwe-nicotine olusebenzayo okanye unyango lwengqondo ukuze uyeke umlutha wakho ngokusisigxina.

Musa ukutshaya! Ukutshaya akuchaphazeli nje imiphunga yakho kuphela, kodwa kuchaphazela inkumbulo yakho. Ukutshaya yenye yezinto ezibangela ukulahlekelwa yinkumbulo kunye ukuhla kwengqondo. Ukuba uyatshaya, ukuyeka yenye yezona zinto zilungileyo onokuzenza kwimemori yakho. Ziphephe iziyobisi ezingekho mthethweni.

Yeka ukucinezela

Ukuziva ukuxhalaba kuchaphazela ingqondo, "uTurner uthe. Ebantwini i-cortisol yenza ukubuyisela ulwazi kube nzima. Zama ukuphumla ngokudibanisa iindlela zokuphumla ezifana nokucamngca, i-yoga.

Xa sinoxinzelelo, oko kunokukhokelela kwiingxaki zememori. Uxinzelelo luyachaphazela ingqondo ngeendlela ezininzi, yaye enye yezo ndlela kukuphazamisa inkumbulo, ukuphazamisa ukulala nokubangela udandatheko. Ukuba ufuna ukugcina eyakho inkumbulo ibukhali kwaye uthintele isifo sengqondo esiyingozi, uphando lucebisa ukuba kubalulekile ukufumana iindlela zokuphumla kunye nokunciphisa uxinzelelo ebomini bakho njengonyango.
Iingcebiso zokunciphisa uxinzelelo:

-Chonga izinto ezikwenza ube noxinzelelo kwaye uzame ukuziphepha kangangoko.

-Ziqhelise iindlela zokuphumla ezinje ngokucamngca, iyoga, okanye ukuphefumla nzulu.

-Zilolonge rhoqo.

-Chitha ixesha nabahlobo kunye nosapho

-Fumana into oyithandayo okanye umsebenzi ophumlayo

Sebenzisa ubuchopho bakho

Njengoko wathi, ngokomzimba umthambo ukwanceda nempilo yengqondo. Dlala imidlalo yekhadi, funda iincwadi, bukelani ibhola kunye okanye nisebenzise inkqubo yokuqeqesha ingqondo. Inceda kwimisebenzi enzima ngokwengqondo.

Siyathemba ukuba ezi ngcebiso zibe luncedo ekuqondeni indlela yokuyeka ukulahlekelwa yinkumbulo. Ukuba unenkxalabo malunga nokulahleka kwememori, thetha nogqirha wakho. Banokukunceda ubone ukuba kukho unobangela wokukhathazeka kwaye bakunike izixhobo ozifunayo ukugcina ingqondo yakho isempilweni.

Ezi zezinye zezinto onokuthi uzenze ukunceda ukumisa ukulahleka kwememori. Ngolwazi oluthe kratya, thetha nogqirha wakho. Kungcono ke thatha a Uvavanyo lwememori yeMemTrax, printa iziphumo kwaye usebenzise oko ukuqalisa incoko. Lixesha lokuba abantu bathathe umva ulawulo lwabo impilo yokuqonda kwaye sibambe inkqubo yethu yokhathalelo lwempilo uxanduva lokunqanda esi sihloko sibaluleke kakhulu.

Ukuququmbela:

Ukulahleka kwenkumbulo, ukwehla kwengqondo, kunye nesifo sengqondo esiyingozi kufuneka sibe phambili kunye neziko lengxoxo enkulu njengoko abantu bethu abalupheleyo bangena kumjikelo wobomi kade. Amaxesha amaninzi, ezi zihloko zibalulekileyo ziyaphetshwa de kube kusemva kwexesha. Thina Kufuneka siqale ukuthetha ngokulahleka kwenkumbulo kunye nokuncipha kwengqondo ngokuphandle nangokunyaniseka kwimpilo yethu kunye neenkonzo zabantu, kwaye sisebenzele ukufumana izisombululo zokugcina abadala bethu besempilweni kwaye bonwabile!