Ukungabikho kokulala kunye nokuQala kwe-Alzheimer's
Uninzi lwethu luba nokungalali nokungaphumli ebusuku, kunye nobo apho kunzima ukulala. Uninzi lwabantu abanengxaki yokulala bahlala belwa ubusuku babo ngokufumana ikomityi yekofu eyongezelelweyo okanye ukudubula kwe-espresso ngosuku olulandelayo. Ngelixa ubuthongo obunzima busenzeka ngamaxesha athile, ukungalali okungapheliyo kunokunxulunyaniswa nako Ukuqala kwangoko kwe-Alzheimer's.
Ubungalali kangakanani?
Ngexesha lokufunda e https://memtrax.com/top-5-lab-tests-you-can-get-done-at-home/Isikolo seYunivesithi yaseTempile yezoNyango, abaphandi bahlula iimpuku kumaqela amabini. Iqela lokuqala lafakwa kwishedyuli eyamkelekileyo yokulala ngelixa elinye iqela lanikwa ukukhanya okongeziweyo, ukunciphisa ukulala kwabo. Emva kokuba uphononongo lweeveki ezisibhozo lugqityiwe, iqela leempuku elibuthongo lwalo lwachaphazeleka lunempembelelo enkulu kwinkumbulo kunye nokukwazi ukufunda izinto ezintsha. Iqela elilalayo leempuku liphinde labonisa i-tangles kwiiseli zabo zengqondo. Umphandi uDomenico Pratico uthe, “Oku kuphazamiseka ekugqibeleni kuya kuphazamisa amandla engqondo okufunda, ukwenza inkumbulo entsha neminye imisebenzi yengqondo, kwaye kunegalelo kwisifo sika-Alzheimer.”
Nangona ukulala kuba nzima ngakumbi njengoko usiya ukhula, kukho utshintsho oluncinci onokulwenza ukuze uphucule ukulala. Nazi iingcebiso ezisixhenxe ezivela kooGqirha zokulala ngcono ebusuku.
Iingcebiso ezili-7 zokulala ngcono
1. Namathela kwiShedyuli yokulala – Lala kwaye uvuke ngexesha elifanayo yonke imihla, nangeempelaveki, ngeeholide kunye neentsuku zokuphumla. Ukungaguquguquki komeleza umjikelo wokuvuka komzimba wakho kwaye kunceda ukukhuthaza ukulala okungcono ebusuku.
2. Nika Ingqalelo kwinto oyityayo neyiselayo – Sukulala uhluthi kakhulu okanye ulambile. Ukungakhululeki kwakho kunokukugcina uphilile. Kwakhona nciphisa ukuba usela kangakanani ngaphambi kokuba ulale ukuthintela ukuvuka ezinzulwini zobusuku ukuya kwigumbi lokuhlambela.
Yilumkele inikotini, icaffeine kunye notywala ngokunjalo. Iziphumo ezivuselelayo ze-nicotine kunye ne-caffeine zithatha iiyure ukuba ziphele kwaye zinokonakalisa umgangatho wokulala. Kwaye nangona utywala bunokukwenza uzive udiniwe, bunokuphazamisa ubuthongo kamva ebusuku.
3. Yenza iSiko lexesha lokulala- Ukwenza into efanayo ubusuku ngabunye kuxelela umzimba wakho ukuba lixesha lokuthotywa. Imizekelo ibandakanya ukuhlamba okanye ukuhlamba, ukumamela umculo opholileyo okanye ukufunda incwadi. Le misebenzi inokwenza lula utshintsho phakathi kokuziva uphaphile kwaye udiniwe.
4. Yonwabela – Yakha igumbi elenza ukuba ufune ukulala. Kubantu abaninzi, oku kuthetha indawo emnyama nepholileyo. Kwakhona, ukufumana iindawo zokulala ezilungele wena. Nokuba ukhetha umatrasi othambileyo okanye oqinileyo, khetha eyona nto ilungileyo.
5. Nciphisa iiNaps zasemini – Lumka ungalali. Nangona kunokuba nzima ukuchasa ukuvala amehlo akho kwi-sofa okanye ngexesha lekhefu, ukulala emini kunokuphazamisa ukulala ebusuku. Ukuba uthatha isigqibo sokuthatha i-nap, ukunciphisa ukulala kwakho kwimizuzu eyi-10-30 emva kwemini.
6. Bandakanya uMsebenzi woMzimba kuLwakho lweMihla le- Ukuzivocavoca rhoqo kunokukhuthaza ubuthongo obunzulu kwaye kukunceda ulale ngokukhawuleza. Ukuba uzilolonga kufutshane nexesha lakho lokulala, unokuziva unamandla ebusuku. Ukuba oku kuyenzeka, cinga ngokusebenza kwangoko emini ukuba kunokwenzeka.
7. Lawula uxinzelelo – Ukuba kuninzi kakhulu epleyitini yakho, ingqondo yakho inokuba ibaleka njengoko uzama ukuphumla. Xa unomsebenzi omninzi, zama ukuhlengahlengisa, ukubeka izinto eziphambili kunye nokwabela abanye ukuze uphumle. Ukungalali kakuhle akuzukunceda uxinezeleko lwakho ngomso.
Ukufumana ubuthongo obumnandi abuchaphazeli ubomi bakho bemihla ngemihla kuphela, kodwa kunokuba nefuthe kwinkumbulo yakho, ukukwazi ukufunda kwaye kunokukhokelela kumanqanaba okuqala e-Alzheimer's. Ukulandela iingcebiso ezisixhenxe zokuphucula ukulala kwiKliniki yaseMayo kunokukunceda ukuba uthintele iimpawu zokuqala ze-Alzheimer kwaye uphucule ubomi bakho bemihla ngemihla. Ukulandelela inkumbulo yakho kunye nokuba uyigcina kangakanani na inkcazelo zama i I-MemTrax iimvavanyo kwaye uqale ukubeka esweni iziphumo zakho namhlanje.