Indlela yokunyusa amandla akho engqondo
Ukugcina ubuchopho bakho busempilweni kubalulekile ukuba ufuna ukuba kumgangatho ophezulu, kwaye kunokunceda ekuthinteleni izigulo ezibangela ukuncipha kwengqondo, ezifana ne-dementia kunye ne-Alzheimer's. Kukho iindlela ezininzi ezilula zokuphucula impilo yengqondo yakho yonke imihla. Ukusuka ekwenzeni amagama antsonkothileyo ukuya ekulaleni ubusuku bonke, ingqondo yakho iya kuxhamla ukuba ubandakanya la manyathelo alula alandelayo kwindlela yakho yemihla ngemihla.
Ukulala kamnandi
Ukulala kamnandi ebusuku kubalulekile ukuxhasa impilo yakho ukukwazi ukusebenza kwengqondo kwinqanaba eliphezulu. Xa ulala, ivumela umzimba wakho ukuba uphinde ube namandla, iiseli zakho zilungiswe, kwaye ingqondo yakho ihlele oko ikufundileyo ngaloo mini. Ukulala kukwanceda ekuxhaseni ukufunda nokukhumbula. Umntu omdala oqhelekileyo udinga malunga neeyure ezisibhozo zokulala ubusuku ngabunye. Ukuba unengxaki yokulala, zama ukucima zonke izikrini ubuncinci kwiyure ngaphambi kokulala, njengoko ukukhanya okuvela kwizikrini ezinjengee-smartphones kunye nee-iPads kunokuthintela ukuveliswa kwe-melatonin, ihomoni yokulala. Gqoka umculo ophumlayo kwaye ubandakanye iaromatherapy kwisiko lakho lasebusuku ngokutshiza ivumba elipholileyo, elifana nelavender, kumqamelo wakho ukukunceda ulale. kakuhle kwaye unike ingqondo yakho ithuba lokufumana.
Coca
Ukuba ubuzifica ngokugqithisileyo kwizivuseleli, ezinjengotywala, izinto ezingekho mthethweni okanye umyalelo kagqirha iziyobisi, ziya kuba zichaphazele ingqondo yakho. Izinto ezikhobokisayo rewire Ubuchopho bakho bufumana umvuzo, ukubetha ulonwabo olukhulu olulandelwa kukuthoba okanye ukurhoxiswa, kunye nesidingo sokubetha okukhulu kwixesha elizayo njengoko ingqondo yakho iqhelana nokusabela kancinci kwidosi efanayo. Kusenokubakho iziphumo ezihlala ixesha elide kwingqondo yakho ukuba usebenzisa iziyobisi rhoqo, kodwa ukufumana unyango, njengokuya kwi- iziko lokubuyisela eLos Angeles, inokumisa nawuphi na umonakalo ongakumbi kwaye incede ukulungisa utshintsho kuqhagamshelwano lwe-neuron ebuchotsheni bakho.
Gxila kwisondlo
Into oyifaka emzimbeni wakho iya kuba nefuthe elikhulu kuwo impilo, emzimbeni nasengqondweni. Gxininisa kwisondlo esilungileyo ukuze yomeleza ingqondo yakho. Yongeza i-superfoods kwimihla ngemihla ukutya kwengqondo esempilweni. Amaqunube anokuphucula amandla akho okufunda, ngelixa amandongomane kunye nembewu ayingomthombo olungileyo weprotheyini kuphela, kodwa ikwanyusa umthamo wakho wevithamin E edityaniswe namazinga asezantsi eprotheyini. ukuhla kwengqondo njengoko ukhula. Ukutya rhoqo iintlanzi ezinamafutha atyebileyo kwi-Omega 3, njenge-salmon yasendle okanye i-herring, inga ukuphucula ukusebenza kwengqondo yakho. Ukufumana ukutya okumnandi okumnandi yitya intwana yetshokholethi emnyama yonke imihla, ngokufanelekileyo i-70% yekoko. Itshokholethi emnyama igcwele i-antioxidants kwaye iqulethe izixa ezilinganiselweyo zecaffeine, ukonyusa ugxininiso lwakho kunye nokugxila, kunye nokukhupha iikhemikhali eziziva zilungile kwingqondo yakho.
Yenza i-crossword yonke imihla
Ukwenza iphazili yamagama ayisiyondlela nje yokuhambisa ixesha, ukuyenza rhoqo gcina ingqondo yakho esempilweni ngokuwenza asebenze nzima. Amagama anqamlezayo anga ukuphucula isantya ingqondo yakho isebenza, kunye nokunciphisa umngcipheko wokuphazamiseka kwengqondo kunye nokunciphisa ukuhla kwengqondo.