Isifo i-Alzheimer's kanye ne-dementia kuthinta inani elikhulayo labantu asebekhulile . Izindaba ezinhle ukuthi umphakathi wesayensi uphishekela ngokungaphezi ikhambi lalezi zifo eziqhubeka nokubulala abantu abaningi kangaka, futhi ngokusho kwezibikezelo, ikhambi eliphumelelayo lingavela esikhathini esizayo esingekude kakhulu.
Kodwa-ke, iqiniso lokuthi akukabikho ikhambi eliqinisekile akusho ukuthi abantu abakwazi ukwenza lutho ukuvimbela ukukhula kwayo noma ukunciphisa amathuba ayo. Indlela yokuphila inethonya elikhulu empilweni yobuchopho , futhi manje sekuyaziwa ukuthi imikhuba ethile ingalibazisa ukwehla kwengqondo, inciphise ingozi ye-Alzheimer's kanye nezinye izifo zokulahlekelwa yingqondo, futhi igcine nokuzimela kokusebenza isikhathi eside.
Ngezansi, sinikeza uchungechunge lwemikhuba, ngokusho kososayensi, esiza ekunciphiseni ingozi ye-Alzheimer's kanye ne-dementia . Lezi yizinyathelo ezilula, ezivumelana cishe nanoma yimuphi ubudala, futhi ezithuthukisa impilo yenhliziyo, i-metabolic, kanye nempilo yemizwa.
Kungani imikhuba ibaluleke kangaka ekuvimbeleni i-Alzheimer's
Isifo i-Alzheimer's siyisifo esiwohloka ngenxa yokuphazamiseka kwemizwa esibangela ukulahlekelwa inkumbulo okuqhubekayo, ikhono lokufunda, kanye namakhono okucabanga. Sivame ukuvela kaningi ebudaleni, yize singabonakala ebancane. Ubudala kanye nezici ezithile zofuzo kuyizinto eziyingozi ezingaguquki , kodwa kunezinye izici eziningi ezincike emikhubeni yethu.
Manje sekwamukelwa kabanzi ukuthi okuhle enhliziyweni kuhle nasebuchosheni . Ukulawula umfutho wegazi ophakeme, isifo sikashukela, i-cholesterol, kanye nokukhuluphala, ukuyeka ukubhema, nokugwema indlela yokuphila yokuhlala phansi kunciphisa ingozi yesifo senhliziyo, futhi ngesikhathi esifanayo, kunciphisa amathuba okuba nesifo sengqondo esiwohlokayo. Izifundo eziningi zilinganisela ukuthi ingxenye enkulu yamacala e-Alzheimer's ingahlotshaniswa nezici zendlela yokuphila futhi, ngenxa yalokho, ingavinjelwa ngandlela thile.
Kubaluleke kakhulu ukuqala ukunakekela lezi zici kusukela useneminyaka ephakathi, yize kungakephuzi kakhulu ukwamukela imikhuba enempilo . Ngisho nasezigabeni zakamuva, zingasiza ekunciphiseni ukwehla, ukuthuthukisa isimo sengqondo, nokukhuthaza ikhwalithi yokuphila engcono.
Ukuvivinya umzimba ukuze kuvikelwe ubuchopho
Ukuzivocavoca njalo kubalulekile. Ucwaningo lubonisa ukuthi ukuqina komzimba okuhle empilweni yakho yakudala kunganciphisa ingozi ye-dementia. Uma uneminyaka engaphezu kwengu-45, kubaluleke kakhulu ukuzibandakanya ohlotsheni oluthile lomsebenzi womzimba, noma ngabe awukaze uwuvivinye njalo ngaphambili.
Omunye wemisebenzi ethandwa kakhulu ngabantu abadala ukuhamba ngokushesha , njengoba kuwukuzivocavoca okulula kodwa okuphumelelayo kakhulu ekuthuthukiseni impilo yenhliziyo nemithambo yegazi kanye nobuchopho. Ukuhamba, ukukhuphuka izitebhisi, ukuhambahamba emvelweni noma edolobheni, nokuhlala usebenza usuku lonke kusiza ukuthuthukisa ukugeleza kwegazi ebuchosheni, ukulawula isisindo, kanye nokunciphisa umfutho wegazi.
Ngaphezu kokuhamba ngezinyawo, kunconywa ezinye izinhlobo zomsebenzi ezifanela umuntu ngamunye, njengokuzivocavoca okulinganiselwe kwe-aerobic (ukugibela ibhayisikili okungashintshi, ukubhukuda okuncane, ukudansa), ukuzivocavoca kwamandla amancane ukuze kulondolozwe isisindo semisipha kanye nokuzimela, kanye nemikhuba yokulinganisela enomthelela omncane njenge-yoga noma i-tai chi, efaka isandla ekunciphiseni ukucindezeleka kanye nokuthuthukisa ukuhlangana komzimba.
Ukugwema indlela yokuphila yokuhlala phansi kusiza nasekuvimbeleni isifo sikashukela, ukukhuluphala ngokweqile, kanye ne-cholesterol ephezulu - izinto eziyingozi ezihlobene nokukhula kwe-Alzheimer's kanye nezinye izifo zokulahlekelwa yingqondo. Isihluthulelo ukuhambisana: imithamo emincane yokuzivocavoca cishe nsuku zonke inenzuzo kakhulu kunokuzikhandla okukhulu okungahleliwe.
Ukudla nezakhamzimba ezinakekela inkumbulo
Uma kukhulunywa ngokugcina ingqondo enempilo njengoba sikhula, esinye isici esinomthelela ongenakuphikwa ukudla. Ukudla ukudla okunempilo , okucebile ngezithelo, imifino, amaprotheni angenawo amafutha amaningi, kunciphisa ukuvuvukala ngenkathi kunikeza umthombo wamandla oqhubekayo engqondweni.
Iphethini yokudla efundwe kahle ukudla kwaseMedithera , okusekelwe ekudleni kakhulu imifino, izithelo ezintsha, ubhontshisi, okusanhlamvu okuphelele, uwoyela womnqumo ongavamile, amantongomane, nenhlanzi enamafutha, kanye nokudla inyama ebomvu nokudla okucutshungulwe ngokulinganisela. Lolu hlobo lokudla luhlinzeka ngama-antioxidants, ama-omega-3 fatty acids, amavithamini B, kanye nevithamini E , konke okuhlotshaniswa nokuncipha kokuncipha kwengqondo.
Ubuchopho buqukethe amangqamuzana abizwa ngokuthi ama-glial cells , ahlotshaniswa nokususwa kobuthi futhi angadlala indima ekuthuthukisweni kwesifo i-Alzheimer's. Ukudla okufana ne -soy , inhlanzi ecebile nge-omega-3 , ijinja , itiye eliluhlaza , ama-blueberry , kanye namanye amajikijolo kungavikela amangqamuzana e-glial ekulimaleni futhi ngaleyo ndlela kusize ekuvimbeleni i-Alzheimer's ngokunciphisa ukucindezeleka kwe-oxidative kanye nokuvuvukala.
Kuye kwaphawulwa nokuthi izakhamzimba ezithile ezincane zibaluleke kakhulu. I-Vitamin E , etholakala kumantongomane, imbewu, namafutha emifino asezingeni eliphezulu, isiza ukuvikela ama-neurons ekulimaleni kwe-oxidative. I-Vitamin B12 kanye namanye amavithamini B, atholakala enyameni engenamafutha amaningi, enhlanzini, emaqandeni, emikhiqizweni yobisi, kanye nasemifino, ibalulekile ekuxhumaneni phakathi kwama-neurons. Ngaphezu kwalokho, ukugcina amazinga anele e -vitamin D , ngokuchayeka elangeni eliphakathi kanye nokudla okufana nezinhlanzi ezinamafutha noma imikhiqizo yobisi eqinisiwe, kuye kwahlotshaniswa nokusebenza kwengqondo okuthuthukisiwe.
Ngokuvamile, kunconywa ukudla okunamafutha agcwele kakhulu nokudla okucutshungulwe kakhulu , kunciphisa ushukela owengeziwe, inyama ebomvu, inyama ecutshungulwe, ibhotela, namafutha obisi. Ukukhetha imikhiqizo emisha, yesizini, necutshungulwe kancane kuyisinyathelo esiyisisekelo sokunakekela ubuchopho kanye nesistimu yemithambo yegazi eyondlayo.
Qeqesha ingqondo futhi uyigcine isebenza njalo
Ukuvuselela ingqondo njalo kungenye insika eyisisekelo. Umsebenzi wengqondo uzosiza ekuvimbeleni ubuchopho ekuwohlokeni noma ekugugeni ngokushesha, njengoba ukukhuthazwa kwengqondo kuhlotshaniswa nokuncipha kwe- hippocampus , indawo ebalulekile yenkumbulo futhi ingenye yokuqala ukuthintwa yi-Alzheimer's.
Imisebenzi efana nokufunda njalo , ukuxazulula amaphazili e-crossword noma i-Sudoku, ukufunda ulimi olusha , ukudlala i-chess , ukudlala insimbi yomculo, ukubamba iqhaza kuma-workshop noma ezifundweni, kanye nezinye izinto zokuzilibazisa ezidinga ukunakwa, inkumbulo, kanye nokucabanga kusiza ekugcineni ukuxhumana okunempilo kwezinzwa. Ukubeka izinselele ezincane zengqondo njalo kubonakala kuwusizo kakhulu ekuqiniseni ukuzibamba kwengqondo.
Ingqondo iqeqeshwa futhi ngemikhuba yansuku zonke : ukuhlela isimiso sakho, ukwenza uhlu lwezinto ozothenga kuzo, ukuhlela uhambo, ukuphatha izimali zasekhaya, noma ukuthatha imithwalo yemfanelo emincane konke kukhuthaza ukusetshenziswa kwememori nemisebenzi yokuphatha. Ukuvumelanisa le misebenzi nezinga lomuntu ngamunye kukuvumela ukuthi ugcine ubuchopho bakho busebenza ngaphandle kokubangela ukukhungatheka.
Kubantu abanokukhubazeka okuncane kokuqonda noma ingozi enkulu, izinhlelo zokuvuselela ukuqonda ezihlelekile eziholwa ochwepheshe zingaba usizo kakhulu, zihlanganise inkumbulo, ulimi, ukunaka kanye nokuzivocavoca kokuqondisa kanye ne-dynamics yamaqembu ehlanganisa nengxenye yomphakathi.
Ukulala okuphumuzayo, ukuphathwa kokucindezeleka, kanye nokuphila okusebenzayo komphakathi
Ukulala kahle ubusuku ngabunye kubalulekile empilweni yobuchopho. Ngesikhathi sokulala, ubuchopho bucubungula ulwazi oluvela emini, buhlanganise izinkumbulo, futhi bususe imfucuza. Ukulala amahora amaningi anele okulala okuhle kuhlotshaniswa nengozi ephansi yokwehla kwengqondo, kuyilapho ukuqwasha okungapheli kanye nokuphazamiseka kokulala njalo kungakhuthaza ukuvuvukala kanye nomonakalo wezinzwa.
Ukulala isikhashana kungaba wusizo futhi uma kusiza ekubuyiseleni amandla ngaphandle kokuphazamisa ubuthongo basebusuku. Ukugcina amashejuli okulala njalo, ukudala indawo yokulala ezolile, nokugwema izikrini nezikhuthazi ngaphambi kokulala kuyizinyathelo ezilula zokuthuthukisa inhlanzeko yokulala.
Ngakolunye uhlangothi, ukucindezeleka okungapheli kunomthelela omubi kakhulu ebuchosheni. Amazinga aphezulu naqhubekayo ama-hormone okucindezeleka ahlotshaniswa nengozi enkulu yokukhathazeka, ukucindezeleka, umfutho wegazi ophakeme, nezinkinga zenkumbulo. Ukuhlanganisa amasu okuphumula, ukuzindla, ukuphefumula okujulile, noma i-yoga kungasiza ekunciphiseni ukucindezeleka kwansuku zonke, kukhuthaze ukucaca kwengqondo, futhi kuvikele ama-neurons.
Ukuphila komphakathi okusebenzayo kungomunye umkhuba isayensi ewuhlobanise nengozi encishisiwe yokuthola i-dementia kanye ne-Alzheimer's. Ukuxhumana nomndeni nabangane, ukuhlanganyela emisebenzini yomphakathi, ukuzithandela, noma ukujoyina amaqembu amasiko noma ezemidlalo kuhilela ukuxoxa, ukulalela, ukukhumbula, ukuthuthukisa izimpikiswano, nokwabelana ngemizwa, okugcina ukuxhumana kwezinzwa kusebenza futhi kulwa nokuzihlukanisa, okungenye yezinsongo ezinkulu empilweni yengqondo ekugugeni.
Ukuqinisa ubudlelwano bezenhlalo nakho kunikeza ukwesekwa ngokomzwelo, kunciphisa imizwa yokuba nesizungu, futhi kuthuthukisa imizwa—izici ezithinta nokuqhubeka kokwehla kwengqondo kanye nekhono lokugcina imikhuba enempilo isikhathi eside.
Uma kuhlanganiswa, inhlanganisela yokudla okunempilo, ukuzivocavoca njalo, ukukhuthazwa kwengqondo, ukulala kahle, ukuphathwa kokucindezeleka, kanye nokuxhumana nabantu kuyisu eliphelele elingasiza ekunciphiseni ingozi ye-dementia kanye ne-Alzheimer's kanye nobudala ngokuzimela okukhulu, amandla, kanye nenhlalakahle, ngisho noma kunezici zofuzo noma ezihlobene nokuguga ezingenakuguqulwa.