Inkqubo yoKhathalelo lweMemori kunye neMikhwa yoKhuseleko lweSigulo sengqondo

IINGCEBISO EZILISHUMI EZINGAPHEZULU ISICWANGCISO SOKUTHINTELA I-DEMENTIA KUNYE NESIFO SESI-ALZHEIMER J. Wesson Ashford, MD, Ph.D. Uphando lwezonyango lwaseStanford / VA Iziko 2/23/08

1. Yandisa kwaye uqhubeke nemfundo yakho kwaye ukuzivocavoca kwengqondo:
   • Funda malunga nawe ingqondo kunye nendlela yokunyamekela ngenxa yalo.
   • Phuhlisa imikhwa yokugcina ingqondo yakho.
   • Thatha izifundo kwizifundo onomdla kuzo; imfundo inxulunyaniswa nokuncipha komngcipheko we-Alzheimer, ukufunda ulwimi olutsha kunokuba kuhle kakhulu.
   • Yenza ngokwengqondo imisebenzi evuselelayo, kubandakanywa iipuzzle (ezifana ne-crossword puzzles, i-sudoku, kodwa nokufunda izinto ezintsha).

2. Yandisa kwaye uqhubeke nomsebenzi wakho womzimba:
   • Yibane ukuqhuba rhoqo program.
   • Ukuzivocavoca umzimba kukulungele imizuzu eyi-10-30 emva kwesidlo ngasinye se-10-30 imizuzu, amaxesha amathathu ngosuku.
   • Yenza zombini imithambo ye-aerobic kunye neyomeleza.
   • Ukolula kuphucula ukuguquguquka.
3. Yandisa yakho inethiwekhi yoluntu kunye nonxibelelwano lokomoya:
   • Hlala usebenza nabahlobo bakho kunye noluntu lwakho.
4. Hlala ubeka iliso kwaye uphucule ukutya kwakho:
   • Thatha iivithamini zakho yonke imihla.
   • Thatha kwizidlo zasekuseni: Vitamin E 200 iu; I-Vitamin C 250 mg; I-Multi-vitamin (kunye ne-folate 400 mcg kwaye akukho ntsimbi). Ngengxoxo, bona: Willet WC, Stampfer MJ, "Zeziphi iivithamini ekufuneka ndizithathe, Gqirha?" New England Journal of Medicine, 345, 1819 (2001)
   • Jonga ugqirha wakho minyaka le ukuze uqiniseke ukuba amanqanaba akho e-homocysteine ​​​​akaphezulu kwaye awunazimpawu okanye izinto ezinobungozi ngenxa yokunqongophala kwe-B12.
   • Buza ugqirha wakho ukuba uqinisekise ukuba izinga lakho le-B12 lingaphezulu kwe-400. Ukuba ukutya akuncedi, thatha isongezelelo somlomo. Ukuba isongezelelo somlomo asisebenzi, fumana izithonga zenyanga ze-B12 ukongezelela.
   • Yandisa imifuno yakho.
   • Yandisa ukutya kwakho omega-3-fatty acids.
   • LUNGISELELA Iimveliso zezityalo kunye neentlanzi: Iziqhamo - i-citrus, amaqunube aluhlaza; Imifuno - eluhlaza, amagqabi; Intlanzi - ulwandle olunzulu, olufakwe, olunamafutha, ubuncinane i-3x / ngeveki; Amantongomane - ngakumbi iialmonds, kunye netshokholethi emnyama
   • UKUNCIPHISA ezinye iimveliso zezilwanyana: Inyama ebomvu (ingabi ngaphezu kwesinye ngeveki); Ubisi (umda kumafutha aphantsi); Inkukhu (iqanda amaqanda ukuya kwi-7 okanye ngaphantsi ngeveki)
5. Gcina i-Body Mass Index (BMI) ikuluhlu olufanelekileyo (19-25):
   • Ukwandisa i-BMI yakho, lawula ukutya kwakho kunye nokuzilolonga.
6. Ngokwasemzimbeni khusela ingqondo yakho:
   • Nxiba ibhanti lesitulo semoto yakho.
   • Nxiba isigcina-ntloko xa ukhwele ibhayisekile okanye uthatha inxaxheba kuwo nawuphi na umsebenzi onokuthi ubethwe ngawo entloko.
   • Ukunciphisa umngcipheko wokuwa ngokwenza umthambo; phucula ibhalansi yakho.
   • Yenza okusingqongileyo kukhuseleke.
7. Tyelela ugqirha wakho rhoqo. Wazi umzimba wakho kunye neyakho impilo imingcipheko:
   • Yehlisa umngcipheko wohlobo lwesifo seswekile sesibini. Lawula iswekile yakho yegazi ngokukhawuleza rhoqo ngonyaka. Ukuba unesifo seswekile, qiniseka ukuba iswekile esegazini lakho ilawulwa ngokupheleleyo.
   • Dibana nogqirha wakho malunga neentlungu zakho zamalungu kunye nezihlunu (nyanga isifo samathambo nge-ibuprofen okanye i-indomethacin).
   • Gcina iihomoni zakho zizinzile. Jongana nogqirha wakho malunga nehomoni yakho yegilo. Xoxa ngonyango lokubuyisela ihomoni yesondo kunye nogqirha wakho (unyango olulolo hlobo alukhuthazwa ngoku Uthintelo lwe-Alzheimer, kodwa inokunceda inkumbulo kunye nomoya).
8. Yongeza impilo yakho yentliziyo:
   • Thatha uxinzelelo lwegazi rhoqo; qiniseka ukuba uxinzelelo lwe-systolic luhlala lungaphantsi kwe-130, uxinzelelo lwegazi lwe-diastolic lungaphantsi kwama-85.
   • Jonga i-cholesterol yakho; ukuba i-cholesterol yakho inyukile (ngaphezu kwama-200), thetha nogqirha wakho malunga nonyango olufanelekileyo. Qwalasela amayeza "e-statin". kwaye uqiniseke ukuba i-cholesterol yakho ilawulwa ngokupheleleyo.
   • Ukuba ivunyiwe ngugqirha wakho: I-enteric yomntwana ene-aspirin ngosuku ngalunye.
9. Yandisa eyakho impilo Yengqondo:
   • Ukuba unobunzima bokulala, cinga ngokuzama i-3 - 6 milligrams ye-melatonin ngexesha lokulala (qwalasela iibrendi ezahlukeneyo ukuba aziloncedo ekuqaleni).
   • Ukuba uyarhona, dibana nogqirha wakho malunga ne-apnea yokulala.
   • Fumana unyango lokudakumba ukuba luyafuneka.
   • Gcina umgangatho woxinzelelo lwakho phantsi kolawulo. Uxinzelelo olunzima alubi kwimpilo; Uxinzelelo oluthile luyafuneka ukugcina inkuthazo.
   • Kuphephe ukusebenzisa utywala ngokugqithisileyo.
10. Yandisa eyakho impilo yengqondo:
    • Gada inkumbulo yakho rhoqo.
    • Yiba neyakho inkumbulo ikhuselwe ngonyaka emva kweminyaka engama-60 ubudala.
    • Qiniseka ukuba abantu abakungqongileyo abakhathali ngenkumbulo yakho.
    • Ukuba ucinga ukuba unobunzima obukhulu kwimemori yakho, thetha nogqirha wakho malunga novavanyo olongezelelweyo kunye nonyango.
    • Yiya kwiiklabhu zeencwadi, iimyuziyam zengingqi kunye/okanye umboniso wobugcisa