Ukukhusela kunye neengozi zeeAlzheimer's and other Dementias
Ehlabathini apho ukhetho lwezonyango lwe- Alzheimer's disease luhle kakhulu kwaye akukho michiza emangalisayo ebonakalayo, ugxininiso ekulwa no-Alzheimer kukuthintelo. Ukuba asikwazi ukuba sisiphathe njani eso sifo xa sisifumana, sinokuyithintela ukuba ingenzeki?
Nangona izicwangciso zokuthintela ezifana nokugonywa azifumaneki okwangoku, uphando luye lwafumanisa iindlela ezininzi ezinokuthi sinciphise umngcipheko wesifo se-Alzheimer kunye nezinye iintlobo zeengqondo .
Le yimiba esinokuyisebenzisa ngayo ukulawula okungaphezulu kwezinto-ndlela kunye nendlela yokuphila esinokuyithonya ngayo, ubuncinane kwinqanaba elithile.
Ukuzivocavoca
Kungcono kunamachiza, ukuzivocavoca umzimba kuhambelana kakhulu nomngcipheko omncinci wokuphuhlisa i-Alzheimer kunye nezinye iintlobo zengqondo yokugula komzimba. Izifundo zenziwe kwiintlobo ezininzi zokuzilolonga kuquka ukuhamba , ukuqeqeshwa kokunyamezela , kunye ne yoga , konke okubonisa ukuba kunokwenzeka ukunciphisa umngcipheko weengqondo.
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Ngaba Ukuba ngeelwimi ezimbini kukukhusela ubuchopho bakho kwi-Dementia?
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Indlela Ubume Bakho Bobuhlobo Bungahle Kukuthinte Ngayo Ingozi Yakho
Ngaphandle kweentlobo ezithile zokuzilolonga, ukusebenza ngokomzimba ngokubanzi- kuquka ukudansa kunye nokulima-sele kudibaniswe nokuthinteka komqondo.
Gcina Intliziyo Yakho Impilo
Zininzi izicwangciso ezifanayo zokunciphisa isifo senhliziyo nazo zinceda iingqondo zakho. Ngokomzekelo, uphando lubonisa ukuba uxinzelelo lwegazi oluphezulu luhambelana nomngcipheko wokwehla kwesifo sengqondo, ngelixa linciphisa umzimba kunye nokutya okunentliziyo kunokunciphisa umngcipheko. Kuyathakazelisa ukuba uphando lubone ukuba ukuba awuphumelelanga kwimigudu yakho ngokutya nokuzivocavoca, umngcipheko wakho wokudemeka komzimba usenokuncitshiswa ngokuthatha amachiza ukunciphisa uxinzelelo lwegazi.
Yidla Ngesokudla
ISayensi iye yagqiba ngokuphindaphindiweyo ukuba into esiyibekayo emilonyeni yethu inexinano olubalulekileyo kwimpilo yeebhokhwe zethu. Ukutya okunceda ukunciphisa umngcipheko we-Alzheimer kubandakanya ama-berries , ii-apulo , i- nati , iwayini , ezinye iintlobo ze-tshokoleta emnyama , ikhofi , i- caffeine , i- sinamoni , i- curcumin , imifuno eluhlaza , i-folic acid kunye neentlanzi, phakathi kwezinye ukutya.
Ukongezelela, xa ukhethe, sebenzisa ioli yeoli yomnquma eninzi xa upheka esikhundleni sezinye ioli, ekubeni ihambelana nomngcipheko wokuba nomqondo wokugula.
Ukuncedisa ekudleni kweMediterannean , edla ngokufakela ukutya okubhaliweyo ngasentla, iboniswe kunye neenzuzo zezempilo, kuquka ukuphucula ingqondo.
Gcina i-Weight Health Weight
Ukugcina i-index ye-mass body index (BMI) kwindawo ephilileyo, ngokukodwa kwiminyaka ephakathi kwakho, ibophelelwe ekukhuselweni kwe-dementia. Funda ukuba i-BMI yakho inqanaba elifanelekileyo usebenzisa le calculator.
Ukuzivocavoca kwengqondo
Igama elithi "lisisebenzise okanye lilahlekelwe" linalo inyaniso eninzi kuyo. Qalisa ingqondo yakho ukuba igcine ibukhali.
Umsebenzi weengqondo uye wadibaniswa nokugcinwa kwengqondo ekhulayo , okuye edibaniswe nokunqanda ukukhubazeka komqondo.
Uphando oludibanisa ukuqeqeshwa kwengqondo kwimpilo yengqondo yengqondo kubandakanya imisebenzi efana nokufunda nokusebenzisa olunye ulwimi , ukwenza iipuzzles crossword , ukudlala imidlalo yamakhadi kunye nokusebenzisa i- intanethi ukusebenzisa i-Facebook .
UQeqesho lweCognitive
Ngendlela efana nokusebenza kwengqondo, ukuqeqeshwa kwengqondo kuthatha izinto ezinyathelo. Uqeqesho lokuqonda luquka ukuchitha ixesha lokuqeqeshwa kwengqondo yakho, phantse ukuba usebenza nomqeqeshi wakho. Ukuqeqeshwa koBongo kuye kwaboniswa ngophando ukuba yindlela ephumelelayo yokuphucula imemori , ukuqiqa kunye nezakhono zolwimi . Kwakhona kubonakalise inzuzo kwimimandla yemisebenzi yokuphila kwansuku zonke (ADL) ukusebenza .
Musa ukuSuka
Ukukhanyisa kwandisa umngcipheko wakho kwiintlobo ezininzi zomhlaza nomhlaza, kodwa ngaba uyazi ukuba kunokulimaza ingqondo yakho? Ngokutsho kwe-World Health Organisation, ama-14 eepesenti ze-Alzheimers kwihlabathi jikelele zingabanjelwa ukubhema icuba.
Nokuba umsi weselula unokunyusa umngcipheko we-dementia.
Iimali ezaneleyo zamaVithamini B12, D, no-E
Amanqanaba angaphantsi kwamavithamini B12 , i- vitamin D , kunye ne-vitamin E ziye zahlanganiswa kunye nokunciphisa ukusebenza kwengqondo kwezinye iincwadi zophando. Ngokukodwa, ukungabikho kwe-vitamin B12 kunokubangela ukulahlekelwa kwememori enkulu kunye nokudideka okungenani ubunqunyanyiswe ngokutsha ngokuvelisa i-vitamin B12. Ngokufanayo, amazinga aphezulu evithamini D kunye ne-vitamin E adibaniswe nokuthinteka komqondo.
Ukulawula Igazi Iishukela (Nangona Unesifo Sikashukela)
Unxibelelwano oluqinileyo phakathi kwe-sugar ephezulu kunye nomngcipheko we-dementia ukhona-kangangokuthi isifo se-Alzheimer sabizwa ngokuthi " uhlobo lwesifo sikashukela se-3 ." Nangona unesifo sikashukela, iishukela eziphezulu zegazi zinokunyusa umngcipheko wokugula komqondo. Ukugcina ukulawulwa kakuhle kweeshukela zegazi, kunye okanye ngaphandle kwesifo sikashukela, kunokucingelwa njengamayeza okuthintela ingqondo yakho. Oko kuthetha ukuba ishukela elincinane kwisondlo sakho ngokubhetele kukho ingqondo yakho.
Khusela iNtloko yakho
Olunye uphando lufumene unxibelelwano phakathi kokulimala kwentloko, ingakumbi kulapho ulahlekelwa khona, kunye nomngcipheko wokwehla komzimba.
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Amanqanaba aphakamileyo eMfundo angayenza njani ukunciphisa ingozi ye-Dementia
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IMpilo ePhakamileyo: Imiphumo yokuDansa kwiBrazil yethu
Unokunciphisa amathuba okulimala kwentloko ngokugqoka isigqoko xa ukhwela ibhayisikili yakho kwaye udlala imidlalo ethile, ngokuqonda oko kubangela ukuba abantu bahlelwe emakhaya abo kwaye bazama ukukhusela ezo zimo, kwaye ngokuhlala begqoke i-seatbelt xa ekhona kwimoto.
Fundisisa
Buyela esikolweni! Uphando luye lwadibanisa ngokuphindaphindiweyo amazinga aphakamileyo emfundo kwingozi ephantsi yokukhubazeka kwengqondo. Nangona ungabhalisi ngokusemthethweni, kubalulekile ukuqhubeka ufunda kulo lonke ubomi bakho.
Olunye uphando lubonisa ukuba unokufuna ukuyitshintsha. Ukufunda ngezinto ezingaqhelekanga kuwe kunokufumana inzuzo engaphezulu kunokuqhubeka ugxininisa kwisihloko esifanayo oye unomdla kwiminyaka emininzi.
Intsebenziswano yeNtlalo
Ukuchitha ixesha kunye nabahlobo kuye kwachongwa njengento ebalulekileyo, kokubili ukugcina umgangatho wobomi kunye nokunciphisa umngcipheko wesifo se-Alzheimer. Olunye uphando lufumanise ukuba akuyena ngokwenene inani labangane bakho, kodwa kunoko ubunjani nobunzulu bobuhlobo obubalulekileyo.
Intsebenziswano yezenhlalakahle ezifana nezingane zokuzalwa zabazali ziye zadibaniswa nokusebenza kakuhle kwengqondo.
Ukuchonga nokuphatha i-Apnea yokulala
Ukulala i-apnea- apho uyeka ukuphefumla ngamaxesha amaninzi xa ulala-unobungozi obunxulumene nayo, kubandakanywa umngcipheko wokwehla komqondo. Iindaba ezilungileyo kukuba uphando luye lwabonisa ukuba abantu abaphatha ukugonya kwabo nge-apnea ebuthongweni obancedisa ukuphefumula, njengomshini we- CPAP , bafumana ukuphucula okukhulu ekusebenzeni kwabo kwengqondo xa kuthelekiswa nalabo abangazange bafune unyango.
Ukunyanzeliswa
Ukubandezeleka kokubomi kwasekuseni nasekugqibeleni kwexesha kubakho ukunyusa umngcipheko wokuba ne-dementia. Asiqinisekanga ukuba kutheni le nto, kodwa siyazi ukuba iimvakalelo zokudakumba zichaphazela ukusebenza kwengqondo. Kungenzeka ukuba ukujongana neempawu zokudakumba kunokuphucula umgangatho wobomi kwaye mhlawumbi kunciphisa umngcipheko wokuba ufumane ingxaki yokugula.
Ukulawula uxinzelelo lwengqondo
Ngomnye uphando, uxinzelelo olungapheliyo (oluhlala ixesha elingaphezulu kwexesha elixinzelelekileyo) luye lwaxhomekeka kwingozi yokunyuka kwengqondo. Nangona ezinye iimeko ezixinzelelekileyo zingokulawula kwethu, ezinye iingcinezelo zinokuchaphazela ngokukhetha kwethu okanye iimpendulo zethu kwiimeko. Ukufunda ukuqonda nokunciphisa uxinzelelo kunokunceda kwiindawo ezininzi zempilo yakho yengqondo kunye nempilo.
Iindlela zokuthintela ngempumelelo kunye neengozi zokunciphisa ingozi?
Mhlawumbi uyazibuza ukuba kulungele ixesha kunye nemizamo ukuzama ukunciphisa umngcipheko wokugula komqondo . Emva kwakho konke, ezinye izinto ezinobungozi ezifana nobudala , ubunzala, kunye nembali yentsapho nazo zidlala indima ekumiseni umngcipheko. Ngaba indlela esihlala ngayo ixabisa kakhulu?
Qaphela, ewe. Iziphumo ezininzi zophando ziye zagqiba ukuba izinto ezinokuguqulwa (ezo zikwazi ukuphazamisa indlela yethu yokuphila kunye nokukhetha) zinokudlala indima ebalulekileyo kwiimeko ezininzi zengqondo.
Nangona kunjalo, njengoko sibona ukunciphisa umngcipheko wokudemeka kwengqondo, kubalulekile ukuqonda ukuba ngelixa ezi zixhobo zidibene nomngcipheko omncinci, abazange baboniswe ngokuchanekileyo kubangele umngcipheko omncinci. Kunoko, uphando oluninzi lubonise ukulungelelanisa, olubonisa ubudlelwane okanye uxhulumaniso phakathi kwesicwangciso esiphilayo sempilweni kunye nomngcipheko oncitshiswayo wokugula komzimba. Esinye isizathu sokuba oku kuyinyaniso kwiinkalo ezininzi kukuba uphando olumisela isizathu kubanzi kunzima ukuqhuba ngaphandle kophando olubonisa ukulungiswa.
Ukongezelela, kukho abantu abathile, nangona baqhuba ezininzi zezicwangciso kwaye basebenza kanzima ukuze baphile ubomi obunempilo, basenokuhlaziya ingqondo. Inzululwazi isineendlela zokwenza xa kufikelele ekuqondeni ngokupheleleyo into ebangela ukuba ingqondo ibe yintoni na, ngoko ke, sinokuyithintela njani ngokupheleleyo ekuphuhliseni okanye ukuyiphatha kakuhle emva kokuba ikhona.
ILizwi
Uninzi lwalamanyathelo okuphanda ngokuphandle ukunciphisa umngcipheko wesifo se-Alzheimer kunye nesifo sengqondo se-dementias ngokwenene nje sisalathiso sokuphila okunempilo. Ukuba ufuna iinjongo ezongezelelweyo ukwenza i-gym ibe yinto ephambili, okanye ukhethe i-apula esikhundleni sokuba loo ngxowa ye-chips, ingcinga yokuba unokukwazi ukukhusela ingqondo yakho kwizifo ezinjenge-Alzheimer inokubonelela nje ngokuswela.
Cinga ukujonga ezi zicwangciso njengesipho kubantu abakuzungezile kunye nawe-kokubili nakwixesha elizayo impilo yakho.
> Imithombo:
> I-Alzheimer's Association. Ukuthintela noMngcipheko we-Alzheimer's and Dementia. http://www.alz.org/research/science/alzheimers_prevention_and_risk.asp#injury
> I-Fisher Centre ye-Alzheimer's Research Foundation. Iindlela ezili-7 zokunciphisa ingozi yakho yeAlzheimer. https://www.alzinfo.org/articles/7-ways-reduce-alzheimers-risk/
> Isizwe seSizwe sokuguga. ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu. Ukuthintela izifo ze-Alzheimer: Yintoni esiyaziyo? https://www.nia.nih.gov/alzheimers/publication/preventing-alzheimers-disease/so-what-can-you-do
> Xu W, Tan L, Wang HF, et al. Uhlalutyo lwe-Meta lwezinto ezinobungozi bokuguquka kwesifo se-Alzheimer. Journal of Neurology, Neurosurgery & Psychiatry . Agasti 2015: 2015-310548. http://jnnp.bmj.com/content/early/2015/07/27/jnnp-2015-310548