Uhlelo Lokunakekela Inkumbulo kanye Nemikhuba Yokuvikela Ukuwohloka Komqondo

IZINCOMO EZILISHUMI EZISEPHEZULU UHLELO LOKUTHUTHUKISA LOKUVIMBELA I-DEMENTIA KANYE NESIFO SIKA-ALZHEIMER J. Wesson Ashford, MD, Ph.D. I-Stanford / VA Aging Clinical Research Isikhungo 2/23/08

1. Khulisa futhi uqhubeke nemfundo yakho futhi ukuzivocavoca kwengqondo:
   • Funda mayelana neyakho ingqondo kanye nendlela yokunakekela ngoba.
   • Yakha imikhuba yokugcina ubuchopho bakho.
   • Thatha amakilasi ezifundweni ozithandayo; imfundo ihlotshaniswa nokuncipha kwengozi ye-Alzheimer, ukufunda ulimi olusha kungase kube kuhle kakhulu.
   • Yenza ngokwengqondo imisebenzi evuselelayo, okuhlanganisa izindida (njengama-crossword puzzle, i-sudoku, kodwa futhi funda izinto ezintsha).

2. Khulisa futhi uqhubeke nokuvivinya umzimba kwakho:
   • Yiba khona umzimba njalo Uhlelo.
   • Ukuzivocavoca umzimba kungcono kakhulu imizuzu eyi-10-30 ngemuva kokudla ngakunye imizuzu eyi-10-30, izikhathi ezi-3 ngosuku.
   • Yenza kokubili ukuvivinya umzimba kwe-aerobic nokuqinisa.
   • Ukwelula kuthuthukisa ukuguquguquka.
3. Khulisa eyakho inethiwekhi yokuxhumana nokuxhumana ngokomoya:
   • Hlala usebenza nabangani bakho kanye nasemphakathini wakho.
4. Hlala uqaphe futhi uthuthukise indlela odla ngayo:
   • Thatha amavithamini akho nsuku zonke.
   • Thatha ekudleni kwasekuseni: I-Vitamin E 200 iu; Vitamin C 250 mg; I-Multi-vitamin (ene-folate 400 mcg futhi engenayo insimbi). Ukuze uthole ingxoxo, bheka: Willet WC, Stampfer MJ, “Yimaphi amavithamini okufanele ngiwaphuze, Dokotela?” I-New England Journal of Medicine, 345, 1819 (2001)
   • Hlola nodokotela wakho minyaka yonke ukuze uqiniseke ukuthi amazinga e-homocysteine ​​​​aphakeme futhi awunazo izimpawu noma izinto eziyingozi ngenxa yokuntuleka kwe-B12.
   • Cela udokotela wakho ukuthi aqinisekise ukuthi izinga lakho le-B12 lingaphezulu kwama-400. Uma ukudla kungasizi, thatha isithasiselo esithathwa ngomlomo. Uma isithasiselo somlomo singasebenzi, thola amashothi anyanga zonke e-B12 futhi.
   • Khulisa imifino yakho.
   • Khulisa ukudla kwakho omega-3-fatty acids.
   • LUNGISA Imikhiqizo yezitshalo nezinhlanzi: Izithelo - amawolintshi, amajikijolo aluhlaza; Imifino - eluhlaza, enamaqabunga; Inhlanzi - ulwandle olujulile, olufakwe emanzini, olunamafutha, okungenani ama-3x / ngesonto; Amantongomane - ikakhulukazi ama-alimondi, kanye noshokoledi omnyama
   • Nciphisa eminye imikhiqizo yezilwane: Inyama ebomvu (ingabi ngaphezu kokukodwa ngesonto); Ubisi (umkhawulo kumafutha aphansi); Izinkukhu (khawula amaqanda abe ngu-7 noma ngaphansi ngeviki)
5. Gcina I-Body Mass Index (BMI) yakho isebangeni elifanele (19-25):
   • Ukuze uthuthukise i-BMI yakho, lawula ukudla kwakho kanye nokuzivocavoca.
6. Ngokomzimba vikela ubuchopho bakho:
   • Gqoka ibhande lesihlalo semoto yakho.
   • Gqoka umakalabha uma ugibele ibhayisikili noma ubamba iqhaza kunoma yimuphi umsebenzi lapho ungase ushaye khona ikhanda lakho.
   • Yehlisa ingozi yokuwa ngokuzivocavoca umzimba; thuthukisa ibhalansi yakho.
   • Yenza indawo yakho iphephe.
7. Vakashela umtholampilo wakho njalo. Yazi umzimba wakho nowakho zezempilo ubungozi:
   • Yehlisa amathuba okuba nesifo sikashukela sohlobo II. Gada ushukela wakho wegazi ozila ukudla minyaka yonke. Uma unesifo sikashukela, qiniseka ukuthi ushukela wakho ulawulwa ngendlela efanele.
   • Xhumana nodokotela wakho mayelana nezinhlungu zakho zamalunga nemisipha (yelapha isifo samathambo nge-ibuprofen noma i-indomethacin).
   • Gcina amahomoni akho ezinzile. Hlola nodokotela wakho mayelana nehomoni yakho yegilo. Xoxa nodokotela wakho ngokwelashwa okushintshwa kwama-hormone ocansi (ukwelashwa okunjalo akunconyelwe okwamanje Ukuvimbela i-Alzheimer, kodwa kungasiza inkumbulo nesimo).
8. Thuthukisa impilo yakho yenhliziyo nemithambo yegazi:
   • Thatha umfutho wegazi lakho njalo; qiniseka ukuthi umfutho we-systolic uhlala ungaphansi kwe-130, umfutho wegazi we-diastolic ungaphansi kwama-85.
   • Qaphela i-cholesterol yakho; uma i-cholesterol yakho iphakeme (ngaphezu kwama-200), khuluma nodokotela wakho mayelana nokwelashwa okufanele. Cabanga ngemithi "ye-statin". futhi qiniseka ukuthi i-cholesterol yakho ilawulwa ngokugcwele.
   • Uma kugunyazwe udokotela wakho: I-aspirin yengane engu-1 egcwele i-enteric ngosuku ngalunye.
9. Thuthukisa i- impilo yengqondo:
   • Uma unobunzima bokulala, cabanga ukuzama amamiligremu angu-3 – 6 e-melatonin ngesikhathi sokulala (cabanga ngemikhiqizo ehlukene uma ingelona usizo ekuqaleni).
   • Uma uhona, thintana nodokotela wakho mayelana ne-apnea yokulala.
   • Thola ukwelashwa kokucindezeleka uma kudingeka.
   • Gcina izinga lakho lokucindezeleka ngaphansi kokulawula. Ukucindezeleka okukhulu kubi empilweni; ukucindezeleka okuthile kuyadingeka ukuze ulondoloze ugqozi.
   • Gwema ukusebenzisa utshwala ngokweqile.
10. Thuthukisa i- impilo yomqondo:
    • Gada inkumbulo yakho njalo.
    • Iba neyakho inkumbulo ihlolwe ngonyaka ngemuva kweminyaka engama-60.
    • Qiniseka ukuthi abantu abaseduze kwakho abanandaba nenkumbulo yakho.
    • Uma ucabanga ukuthi unobunzima obukhulu ngenkumbulo yakho, khuluma nodokotela wakho mayelana nokuhlola okwengeziwe kanye nokwelashwa.
    • Vakashela amakilabhu ezincwadi, amamnyuziyamu endawo kanye/noma umbukiso wobuciko