Indlela Yokumisa Ukulahleka Kwenkumbulo

 

 

Ingabe ukhathazekile ukulahlekelwa inkumbulo yakho njengoba ukhula noma ube nobunzima bokugxilisa ingqondo? Awuwedwa. Izigidi zabantu emhlabeni wonke ulahlekelwa inkumbulo nsuku zonke. Ngenhlanhla, kunezinto ongazenza kuzo siza ukuyeka ukulahlekelwa inkumbulo kungenzeki endaweni yokuqala. Kulokhu blog okuthunyelwe, sizoxoxa ngamathiphu namasu avela kudokotela onguchwepheshe wokuthi ungayigcina kanjani inkumbulo yakho ibukhali!
Ingalahleka izinkumbulo kusukela ekulahlekelweni inkumbulo abuyiselwe?

I-Healy DIet Brain Health Exercise

Uma ama-neurons obuchopho ehlala ephila, i- inkumbulo ikhona, ngakho ungabuyisa inkumbulo izinkinga kusukela ezigabeni ze-Alzheimer,” kusho uMnu. Graeme. UGlanza uthe ama-neurons angafa ngokuhamba kwesikhathi, okwenza izinkumbulo zilahlekelwe ubuqotho bawo. Umbuzo wokuqala abantu abavame ukuba nawo lapho behlangabezana nakho ukulahlekelwa inkumbulo ukuthi ingabuyiselwa noma cha. Izindaba ezinhle ukuthi, ezimweni eziningi, ukulahlekelwa inkumbulo kungokwesikhashana futhi kungahlehliswa kalula. Kunezinto ezimbalwa ongazenza ukuze usize ukubuyisela impilo yakho, ukuhlehla ukukhubazeka kwengqondo okuncane, futhi uqhubeke nokuguga okuvamile.

Yini evamile futhi yini engekho?

Abanye abantu asebekhulile bakhathazeka ngamakhono abo okuqonda uma bengakwazi ukucabanga ngokuzimela. Abanye balabo bangase bakhathazeke ngokuthatha isikhathi esengeziwe sokufunda okuthile, noma bakhohlwe ukukhokha izikweletu. Izinguquko ku impilo engokwengqondo nengokomzwelo ivame ukungabalulekile, kodwa ikhombisa ukukhohlwa okuncane - ngokuvamile ingxenye evamile yokuguga.

Ukulahlekelwa Kwenkumbulo Kuboniswa ku-MRI Scan

i-fluorodeoxyglucose positron emission tomography (FDG PET), indlela yokucabanga ekala impilo yobuchopho ngokuhlola ukuguquguquka kweglucose.

Ngakolunye uhlangothi, uma umuntu osekhulile eba noshintsho oluphawulekayo esimweni sengqondo noma ebuntwini bakhe, kungase kube uphawu izimo zezokwelapha ezibucayi kakhulu, njenge Isifo se-Alzheimer noma ukuwohloka komqondo. Uma ukulahlekelwa inkumbulo kuhambisana nokushintsha kwemizwa noma ukuziphatha, kubalulekile ukubonana nodokotela ngokushesha. Okubalulekile ukuthi ukulahleka kwenkumbulo kungahlehliswa uma ibanjwe kusenesikhathi ngokwanele. Uma ulahlekelwa inkumbulo, ungethuki - kunezinto ongazenza ukuze usize ukubuyisela ukuqonda kwakho endleleni efanele. Ezimweni eziningi, ukulahlekelwa inkumbulo kungokwesikhashana futhi kungahlehliswa kalula ngokwelashwa okufanele. Ungalindi – qala manje.

Ngingakugwema Kanjani Ukulahleka Kwenkumbulo?

Ungase ungalikhumbuli igama lothile noma kungenzeka ukuthi ukhohliwe lapho owabeka khona okhiye bemoto yakho. Njengoba umuntu ekhula izinkinga zengqondo ziba yimbangela yokukhathazeka kanye nokukhathazeka ngokuwohloka komqondo, i-cholesterol ephezulu, izikweletu zanyanga zonke, ukulahlekelwa izinto, izinguquko zobuntu, izithasiselo zokudla, ukuhlolwa ngokomzimba, amanye amakhono okucabanga, ukuhlolwa kwegazi, impilo yansuku zonke / imisebenzi yansuku zonke, kodwa ngokuvamile ayibangeli zinkinga ekuqaleni kwabadala abaningi abanempilo. Kubalulekile ukuba sisebenze futhi sivimbele ekwethu izindlela zokubhekana nokulahlekelwa inkumbulo yesikhashana. Yiya kudokotela wakho nangaphambi kwesenzakalo esicindezelayo futhi uhlole ukugeleza kwegazi lakho, amangqamuzana ezinzwa anempilo, nempilo evamile ukuze uqhubeke nemisebenzi yakho yansuku zonke futhi ungakhohlwa izinto. Nakuba kungaqinisekisiwe ukuthi ukulahlekelwa inkumbulo kungenzeka noma abantu unamandla okumisa ukonakala kwengqondo okuncane, kunezinto ezithile ongazenza ukuze usize ukuvimbela ukulahleka kwenkumbulo, okuhlanganisa:

-Ukuhlala osebenza ngokomzimba

-Ukudla a Enempilo Ukudla

-Ukulala ngokwanele

-Ukulawula amazinga okucindezeleka

-Ukugwema utshwala nezidakamizwa

-Qaphela umfutho wegazi ophezulu

-Hlala osebenzayo ngokwengqondo / Zibandakanye nomndeni ilungu

-Gwema ukulimala ekhanda (thintana nezemidlalo, izigqoko zamabhayisikili)

Ukuqinisekisa ukuthi uyakwenza lokhu izinto zingasiza ukugcina inkumbulo yakho hlala ubukhali njengoba ukhula!

Amathiphu ayi-7 Ezempilo Yobuchopho Okuvimbela Ukulahleka Kwenkumbulo Yesikhathi Esifushane

Zonke izinkumbulo zethu zinephutha elithile. Njengoba ukhula, ama-slip-ups angaba kubi nakakhulu. Asikho isidingo sokuba izinkinga zenkumbulo noma ukukhubazeka kwenkumbulo. Lesi sinyathelo esilula sizokusiza ukuthi uhlale ubukhali.

Ukuzivocavoca

Kubandakanya ngokomzimba njalo umsebenzi ohlelweni lwakho lwansuku zonke usiza ekugcineni uvuselela ingqondo imisebenzi. Lokhu kuzosiza ukugcina eyakho ubuchopho bunempilo nokusebenza ngendlela efanele. Ezinye izivivinyo ezinhle ongazibandakanya i-yoga, i-Pilates, ukwelula, nokuhamba. Le misebenzi izosiza thuthukisa inkumbulo yakho kuyilapho futhi kukugcina ukhuthele futhi unempilo.

Kubantu abadala abanempilo, uDokotela uncoma imizuzu engu-150 (imizuzu engu-30 izikhathi ezinhlanu ngeviki) yomsebenzi wokuvivinya umzimba omaphakathi ohlanganisa ukugijima ngamandla noma ukuhamba ngebhayisikili. Uma ungenaso isikhathi esanele sokuhamba imizuzu engu-20, zama futhi uthathe imizuzu embalwa yokuhamba ngezinyawo usuku ngalunye. Ungakhuphula isivinini senhliziyo yakho kanye nokujikeleza kwegazi ngokusebenzisa i-aerobics. Lwela ukuhamba ngokushesha ukuze ungaphelelwa umoya lapho uxoxa.

Lezi yizindaba ezinhle kulabo abafuna ukubuyisela inkumbulo yabo. Awudingi nje kuphela ukulala ngokwanele, kodwa futhi udinga ukuqinisekisa ukuthi uyasebenza ngokomzimba. Ukusunduza umzimba wakho ngokuzivocavoca okukhulu kungasiza ukukhuthaza imijikelezo yakho yokulala okujulile. Lokhu kuzovumela umzimba wakho ukuba uphumule futhi ubuyisele inkumbulo yakho kuphela, kodwa impilo yakho yonke.

Kunezinzuzo eziningi zokuthuthukisa inkumbulo eziza nokuzijwayeza i-yoga, ukuzindla, nokuhamba ngokushesha. Le misebenzi isiza ukuthuthukisa ukugxila, inkumbulo, nokugxilisa ingqondo ngenkathi isiza ekunciphiseni ukucindezeleka. Uma ubheka ku thuthukisa inkumbulo yakho, zama ukungeza umsebenzi we-aerobic onamandla, i-yoga noma ukuzindla esimisweni sakho sansuku zonke.

Buyekeza lokhu okushicilelwe kocwaningo Oluwine Imiklomelo ka-2022 mayelana nokuzivocavoca kanye nokuqonda: Umsebenzi Womzimba kanye Nendlela Yokuguquguquka Kwengqondo Kubantu Abadala: I-Mayo Clinic Study of Aging

Ijenali Yomklomelo Wezifo Ze-Alzheimer

Yidla ukudla okunempilo

Healthy ukudla kuhle empilweni yakho yenhliziyo nezinqe, futhi zibalulekile ebuchosheni bakho. I Ukungenelela kwengqondo ekuwohlokeni kobuchopho kuthatha ukudla okubili okujwayelekile okugxile ekudleni ezinemiphumela ethize ebuchosheni. Nakuba kusenezifundo eziningi okufanele ziqedwe, ukudla kwe-MIND kwehle kakhulu Ingozi ye-Alzheimer kubantu abadala abaningi ababambelele kahle kuhlelo lwemithi. Ngokuvamile ukudla kwe-MIND kuhlanganisa ukudla izithelo, amantongomane, imifino kanye nokusanhlamvu futhi kungasiza kwezinye izinkinga zokucabanga.

Inkumbulo Yokudla Kwengqondo Yengqondo

Okunye ukudla okuthuthukisa ingqondo okumele ukufake ekudleni kwakho yilokhu:

- Amajikijolo

- Ukotapheya

-Amantongomane

-Uhlobo lwenhlanzi

-Amaqabunga amnyama aluhlaza

-Utamatisi

-Amapomegranati

- I-Curry spice

- Izinhlamvu eziphelele

-Amafutha e-Olive

-Izinkukhu ezingenasikhumba

-Inyama ebomvu

Yikuphi ukudla oku-3 okulwa nokulahlekelwa inkumbulo?

Amajikijolo, inhlanzi, namaqabunga aluhlaza kuthathu okuhle ukudla ukulwa nenkumbulo yesikhashana ukulahlekelwa. Amakhulu izifundo zocwaningo baye bafakazela ukuthi lokhu kudla kuyasiza ekuthuthukiseni ubuchopho.

Hlala umatasa ngokwengqondo

Qhubeka ufunde. Hlala nomphakathi. Ukukhuthazwa kwengqondo kugcina ingqondo enempilo kanye nokuzivocavoca kugcina umzimba kufanelekile. Zama ukuzibandakanya nemisebenzi yokufunda ongayiqondi, odokotela abaningi bayaphikisana ngokufunda insimbi yomculo entsha ivuselela ngempela ama-neuron ebuchosheni ukuze akhe ukuxhumana okusha. Funda izilimi. Hlola into ongakaze uyifunde ngaphambilini! Thatha izifundo zomculo ezithuthukisiwe. Ukuxhumana namalungu omndeni kuhle kumuntu ongazizwa kahle futhi kuvimbela ukudangala nokucindezeleka okungase kubangele ukulahlekelwa inkumbulo. Letha umngane. Ivolontiya emaqenjini omphakathi, joyina amakilabhu, noma uphume uye ethiyetha.

Kunamamemorygames amaningi atholakala ku-inthanethi nasezitolo zezinhlelo zokusebenza. Imidlalo egxile ekunakekelweni, ekuxazululeni izinkinga, kanye nokunengqondo ingasiza gcina ingqondo yakho ibukhali kubantu abadala. Eminye imidlalo emihle ongayizama yile:

-Iziphambano

- Sudoku

-Mahjong

-Ukuhlolwa kwengqondo

Hlala nomphakathi futhi uthuthukise ukuxhumana nomphakathi

Amakhadi namaKlabhu ezincwadi gcina ingqondo yakho asebenzayo futhi social. Lapho abantu bexhumana nabantu abaningi, kulapho amanethiwekhi abo e-neural alondolozwa kangcono. Ukuxhumana komphakathi usizo ngezinkumbulo kanye nemizwa futhi! Kubonakala sengathi inkinga iyanda ukuhlukaniswa nomphakathi phakathi kwalabo abazihlukanisa nabantu. Imizwa yokucindezeleka ingabangela ukuwohloka komqondo. Ngakho-ke kubalulekile ukugcina umbono omuhle futhi ube nomphakathi njengoba ukhula.

Thola ukuxhumana nabantu ngokuxhumana nathi ezinkundleni zokuxhumana? @MemTrax

Yinyuse

Ukuhamba imizuzu engu-30 njalo usuku lungasiza ngempilo yakho yengqondo kanye nomzimba. Ukuvivinya umzimba kungase kube nomthelela omuhle empilweni yengqondo enqubweni yokuguga, umcwaningi waseGeorgetown University uthi. Ukuzivocavoca kusiza ukunciphisa izinto ezingase ziholele enkumbulweni ukulahlekelwa. Imithi yokwelapha ngokuvamile ihlanganisa ukuvivinya umzimba ukuze ulwe nokuwohloka komqondo, Isifo i-Alzheimer,

Ukuhamba kungenye yezivivinyo ezinhle kakhulu ongazenzela umzimba nengqondo yakho. Inomthelela omncane, kulula ukuyenza, futhi ingenziwa kakhulu noma kuphi. Futhi kuvela, ukuhamba nakho kuhle empilweni yakho yengqondo.

Ukuhamba kuboniswe kusiza ukunciphisa ukucindezeleka nokukhathazeka, ukuthuthukisa imizwa, nokwandisa imizwa yenhlalakahle. Ukuhamba nakho kungasiza phuthukisa inkumbulo izinkinga kanye nokusebenza kwengqondo. Olunye ucwaningo lwaze lwathola ukuthi ukuhamba kungasiza ekubambezeleni ukuqhubeka kokuwohloka komqondo.

Ngakho phuma lapho futhi uqale ukuhlola indawo yangakini ngezinyawo! Futhi uma ufuna ugqozi oluthe xaxa, zama ukujoyina iqembu lokuhamba noma ukubhalisela uhambo lokupha olufana ne-2022 Walk to End Alzheimer's ixhaswe inhlangano engenzi nzuzo i-Alzheimer's Association. Ukuhamba ngezinyawo kuyindlela enhle yokuzivocavoca nokwenza abangani abasha—futhi kungase kukusize gcina ubuchopho nomzimba wakho usebenza njengoba ukhula (hhayi kuphela kubantu abadala!).

Khipha Ugwayi

Ukube abantu bomhlaba bebengayeka ukubhema bekungaba yinto enempilo, enenzuzo esintwini, noma ngabe ngubani oyiqhubayo angangena emlandweni njengenganekwane.

Ukubhema kubangela ukulahlekelwa inkumbulo lapho sesikhulile. Kungcono ababhemayo bayeke ukubhema! Ukubhema kunomthelela omubi ebuchosheni bakho futhi kungase kubangele ukushaywa unhlangothi okuncane okwenzeka endaweni encane yobuchopho. Thatha i-nicotine replacement therapy esebenzayo noma ukwelashwa kwengqondo ukuze uyeke umlutha wakho unomphela.

Ungabhemi! Ukubhema akuthinti nje amaphaphu akho kuphela, kodwa futhi kulimaza inkumbulo yakho. Ukubhema kungenye yezimbangela eziphambili zokulahlekelwa inkumbulo kanye ukwehla kwengqondo. Uma ungumuntu obhemayo, ukuyeka kungenye yezinto ezinhle kakhulu ongazenzela inkumbulo yakho. Gwema izidakamizwa ezingekho emthethweni.

Yeka ukugcizelela

Umuzwa wokukhathazeka uthinta ubuchopho," kusho u-Turner. Kubantu i-cortisol yenza ukubuyisa ulwazi kube nzima. Zama ukuphumula ngokuhlanganisa izindlela zokuphumula ezifana nokuzindla, i-yoga.

Uma sicindezelekile, kungaholela ezinkingeni zenkumbulo. Ukucindezeleka kuthinta ubuchopho ngezindlela eziningi, futhi enye yalezo zindlela iwukukhubaza inkumbulo, ukuphazamisa ukulala, nokudangala. Uma ufuna ukugcina eyakho inkumbulo ibukhali futhi ugweme ukuwohloka komqondo, ucwaningo luphakamisa ukuthi kubalulekile ukuthola izindlela zokuphumula nokunciphisa ukucindezeleka empilweni yakho njengokwelashwa.
Amathiphu okunciphisa ingcindezi:

-Thola izinto ezikudalela ingcindezi bese uzama ukuzigwema ngangokunokwenzeka.

-Zijwayeze izindlela zokuphumula ezifana nokuzindla, i-yoga, noma ukuphefumula okujulile.

-Zivocavoce njalo.

-Chitha isikhathi nabangane nomndeni

-Thola umsebenzi wokuzilibazisa noma umsebenzi okuphumuzayo

Bandakanya Ubuchopho Bakho

Njengoba esho, ngokomzimba ukuzivocavoca kusiza nempilo yengqondo. Dlala imidlalo yamakhadi, funda izincwadi, buka ibhola ndawonye noma sebenzisa isofthiwe yokuqeqesha ubuchopho. Isiza ngemisebenzi enzima ngokwengqondo.

Sithemba ukuthi lawa macebiso abe usizo ekuqondeni indlela yokumisa ukulahlekelwa inkumbulo. Uma ukhathazekile ngokulahlekelwa inkumbulo, khuluma nodokotela wakho. Bangakusiza ukuthi ubone ukuthi sikhona yini isizathu sokukhathazeka futhi bakunikeze izinsiza ozidingayo ukuze ugcine ubuchopho bakho buphilile.

Lezi ngezinye zezinto ongazenza ukuze usize ukumisa ukulahlekelwa inkumbulo. Ukuze uthole ulwazi olwengeziwe, khuluma nodokotela wakho. Okungcono thatha a Ukuhlolwa kwememori ye-MemTrax, phrinta imiphumela futhi usebenzise lokho ukuze uqale ingxoxo. Isikhathi saso sokuthi abantu babuyise ukulawula kwabo impilo yomqondo futhi senze uhlelo lwethu lokunakekelwa kwezempilo luphendule ngokugwema lesi sihloko esibaluleke ngendlela emangalisayo.

Ekuphetheni:

Ukulahlekelwa inkumbulo, ukuncipha kwengqondo, kanye nokuwohloka komqondo kufanele kube phambili nesikhungo sazo zonke izingxoxo ezinkulu njengoba inani lethu lokuguga lingena emijikelezweni yokuphila sekwephuzile. Kaningi, lezi zihloko ezibalulekile ziyagwenywa kuze kube yilapho sekwephuze kakhulu. Thina kudingeka siqale ukukhuluma ngokulahlekelwa inkumbulo kanye nokwehla kwengqondo ngokukhululekile nangokwethembeka ngempilo yethu kanye nezinsizakalo zabantu, futhi sisebenzela ukuthola izixazululo zokugcina abadala bethu bephilile futhi bejabule!

Injani inkumbulo yakho namuhla?

Ukuhlolwa kweMemori

Siyakwamukela, igama lami ngingu-John Wesson Ashford MD, Ph.D. futhi sakha i Ukuhlolwa kwememori ye-MemTrax ukukusiza ukuthi uthole izinguquko kwinkumbulo yesikhashana kanye nokusebenza kobuchopho. Ngincoma ukwenza ukuhlolwa nyanga zonke, masonto onke, noma nsuku zonke ukuze uthole imiphumela enembe kakhulu.

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Indlela ejabulisayo yokuhlola impilo yobuchopho bakho

I-MemTrax inethuluzi lokuhlola elijabulisayo ukulisebenzisa, njenge- inkumbulo umdlalo. Yiba nokunye fun ngenkathi ugcine ubuchopho bakho enempilo.

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Landela intuthuko yakho bese uqhathanisa imiphumela

Uma usebenzisa i-MemTrax ngokuhamba kwesikhathi, uthola isithombe sendlela yakho impilo yobuchopho iyashintsha njengoba ukhula.

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Thola amathiphu okuthuthukisa impilo yobuchopho bakho

Thola ngezikhathi ezithile amathiphu nemibono ethokozisayo ku-imeyili yakho ukuze ugcine inkumbulo yakho isesimweni esihle.