Ukuvimbela kanye Nezicabangela Zezifo Ze-Alzheimer's and Other Dementias
Ezweni lapho izinketho zokwelashwa zesifo se-Alzheimer zihamba kahle futhi akukho mithi eyisimangaliso ebonakalayo, ukugxila ekulwa no-Alzheimer kuwukuvimbela. Uma singasazi ukuthi singayiphatha kanjani lesi sifo uma sesiyitholile, singakuvimbela ukuthi ingenzeki?
Nakuba amasu wokuvimbela anjengokugoma ayatholakali okwamanje, ucwaningo luye lwabona izindlela eziningana ukuthi singanciphisa ingozi yokugula kwesifo se-Alzheimer nezinye izinhlobo ze-dementia .
Lezi yizici esingabonisa ngazo ukulawula okungaphezulu kokuzikhethela nezindlela zokuphila esingathonya, okungenani ngezinga elithile.
Ukuzivocavoca umzimba
Kungcono kunezokwelapha, ukuzivocavoca umzimba kuhlotshaniswa kakhulu nenengozi enciphise yokuthuthukisa i-Alzheimer kanye nezinye izinhlobo zokugula komqondo. Ucwaningo lwenziwa ezinhlotsheni eziningi zokuzivocavoca okubandakanya ukugijima , ukuqeqeshwa kwesisindo , kanye ne- yoga , konke okubonisa ukuthi kungenzeka ukunciphisa ingozi yokugula komqondo.
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Ingabe Ukukhuluma Ngezilimi Eziyisibili Kuvikela Ingqondo Yakho Ekudemeni?
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Indlela isimo sakho sobuhlobo esingathinta ngayo ingozi yakho ye-Dementia
Kanye nezinhlobo ezithile zokuzivocavoca, umsebenzi owenziwa ngokomzimba ngokujwayelekile- kuhlanganise nokudansa nokulima-kuye kwaxhunyelwa ekuvimbeleni ukuwohloka komqondo.
Gcina Inhliziyo Yakho Impilo
Izindlela eziningi ezifanayo zokunciphisa isifo senhliziyo nazo zizuzisa ubuchopho bakho. Isibonelo, ucwaningo lubonisa ukuthi ukuphakama kwengcindezi ephakeme yegazi kuhambisana nengozi eyingozi yokwehla kwesifo sengqondo, ngenkathi yehlisa ngokuzivocavoca nokudla okunempilo kunganciphisa ingozi yakho. Ngokuthakazelisayo, ucwaningo luye lwabona ukuthi uma ungaphumelela emizamweni yakho ngokudla nokuzivocavoca, ingozi yakho yokudemeka komzimba inganciphisa ngokuthatha imithi yokwehliswa kwegazi lakho.
Yidla Ngakwesokudla
Isayensi uye waphetha ngokuphindaphindiwe ukuthi lokho esikufaka emilonyeni yethu kunokuxhumana okubalulekile empilweni yobuchopho bethu. Ukudla okusiza ukunciphisa ingozi ye-Alzheimer kuhlanganisa amajikijolo , ama-apula , amantongomane , iwayini , izinhlobo ezithile zechocolate, omnyama , i- caffeine , i- sinamoni , i- curcumin , imifino eluhlaza , ama-folic acid nezinhlanzi, phakathi kokunye ukudla.
Ngaphezu kwalokho, uma unesinqumo, sebenzisa amafutha omnqumo amancane uma upheka esikhundleni samanye amafutha, njengoba ehlotshaniswa nokunciphisa ingozi yokugula komqondo.
Ukunamathela ekudleni kwe- Mediterannean , okuvame ukuqukethe ukudla okuningi okubalulwe ngenhla, kuhlotshaniswa nenzuzo yezempilo, kuhlanganise nokusebenza komqondo okuthuthukisiwe.
Londoloza isisindo esinempilo
Ukugcina i-index body mass yakho (BMI) ebangeni elihle, ikakhulukazi phakathi neminyaka yakho ephakathi, liboshwe ekuvimbeleni ukuwohloka komqondo. Funda ukuthi i-BMI yakho isendaweni enempilo usebenzisa le calculator.
Ukuzivocavoca kwengqondo
Izwi elithi "lisetshenziswe noma lilahlekelwe" linamaqiniso amaningi kuwo. Zama ubuchopho bakho ukugcina bukhali.
Umsebenzi wengqondo uhlotshaniswe nokugcinwa kwemvelo kwengqondo , okuye okuxhunyaniswe nokuvimbela ukucindezeleka komqondo.
Ucwaningo oluhlanganisa ukuvivinya kwengqondo empilweni yezobuchopho kangcono kuhlanganisa imisebenzi efana nokufunda nokusebenzisa olunye ulimi , ukwenza i-crossword puzzle , ukudlala imidlalo yamakhadi , ngisho nokusebenzisa i- intanethi ukusebenzisa i-Facebook .
Ukuqeqeshwa kwengqondo
Ngendlela efanayo nokuzivocavoca kwengqondo, ukuqeqeshwa kwengqondo kuthatha izinyathelo eziqhubekayo. Ukuqeqeshwa kwengqondo kuqukethe ukuchitha isikhathi esihlelekile ukuqeqesha ubuchopho bakho, cishe sengathi usebenza nomqeqeshi wakho. Ukuqeqeshwa kobuchopho kuboniswe ngucwaningo ukuze kube yindlela ephumelelayo yokuthuthukisa imemori , ukucabanga, namakhono olimi . Kubuye kubonise izinzuzo endaweni yokusebenza kwansuku zonke (i-ADL) esebenzayo .
Ungabhema
Ukukhanyisa kwandisa ingozi yezinhlobo eziningana zomdlavuza kanye nezifo zamaphaphu, kodwa wazi ukuthi kungalimaza ubuchopho bakho? Ngokusho kweWorld Health Organization, amaphesenti angu-14 ama-Alzheimer emhlabeni wonke angase athiwa ukubhema ugwayi.
Ngisho nokubhema kwentuthuko kungakwandisa ingozi yakho yokumengqondo komqondo.
Amanani Awanele Amavithamini B12, D, no-E
Amazinga aphansi kavithamini B12 , i- vitamin D , ne-vitamin E konke ahlotshaniswa nokunciphisa ukusebenza kwengqondo kwezinye izifundo zocwaningo. Ngokuyinhloko, ukuntuleka kwe-vitamin B12 kungabangela ukulahlekelwa inkumbulo enkulu kanye nokudideka okungahle okungenani kuguqulwe ngokweqile nge-supplementation ye-vitamin B12. Ngokufanayo, amazinga aphezulu kavithamini D kanye ne-vitamin E ahlanganiswe nokuvimbela ukucindezeleka komqondo.
Lawula i-Blood Sugars (Ngisho Ngaphandle Kwesifo Sikashukela)
Ukuxhumana okuqinile phakathi kwezinga eliphakeme le-ushukela ne-dementia engozini-kakhulu kangangokuthi isifo se-Alzheimer sabizwa ngokuthi " uhlobo lwesifo sikashukela sohlobo lwesithathu ." Ngisho noma ungenayo isifo sikashukela, ushukela ophezulu wegazi ungandisa ingozi yokugula komqondo. Ukugcina ukulawulwa kahle kwe-ushukela wegazi, noma ngaphandle kokuhlolisiswa kwesifo sikashukela, kungacatshangwa njengomuthi wokuvimbela ubuchopho bakho. Lokhu kusho ukuthi ushukela oluncane ekudleni kwakho ngokuvamile lungcono ebuchosheni bakho.
Vikela Inhloko Yakho
Olunye ucwaningo luye lwathola uxhumano phakathi kokulimala kwekhanda, ikakhulukazi labo lapho ulahlekelwa khona, kanye nengozi eyengeziwe yokugula komqondo.
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Izinga eliphezulu lezemfundo linganciphisa kanjani ingozi ye-Dementia
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Impilo Ephezulu: Imiphumela Yokudansa Ngezinhliziyo Zethu
Unganciphisa amathuba okulimala kwekhanda ngokugqoka isigqoko sokuzivikela lapho ugibela ibhayisikili lakho bese udlala ezinye zezemidlalo, ngokuqaphela ukuthi yini eyenza abantu bazizwe bewela emakhaya abo futhi bezama ukuvimbela lezo zimo, futhi njalo begqoke isihlalo sobukhosi lapho wena sise emotweni.
Phinda ufunde
Buyela esikoleni! Ucwaningo luye lwaxhuma amazinga aphakeme emfundo ephindaphindiwe engozini encane yokukhubazeka kwengqondo. Ngisho noma ungabhalisi ngokusemthethweni, kubalulekile ukuqhubeka ufunda kulo lonke impilo yakho yonke.
Olunye ucwaningo lubonisa ukuthi ungase ufune ukuyishintsha. Ukufunda ngezinto ongajwayele kuzoba nenzuzo engaphezulu kunokuqhubeka ugxile esihlokweni esifanayo owasinesithakazelo iminyaka eminingi.
Ukusebenzisana Komphakathi
Ukuchitha isikhathi nabangani kuye kwabonakala njengento ebalulekile, kokubili ukugcina ikhwalithi yokuphila nokunciphisa ingozi yokudala isifo se-Alzheimer. Olunye ucwaningo lwathola ukuthi akusilo ngempela inani labangani onalo, kepha kunalokho izinga nokujula kobuhlobo obalulekile.
Ukusebenzisana kwezenhlalo ezifana nabazukulu babantwana abaye bahlotshaniswa nokusebenza kahle kwengqondo.
Thola futhi uphathe i-apnea yokulala
I-apnea yokulala- lapho uyeka ukuphefumula izikhathi eziningi ngenkathi ulele-kunezingozi eziningi ezihlobene nayo, kufaka phakathi ingozi ephezulu yokuwohloka komqondo. Izindaba ezinhle ukuthi ukucwaninga kuboniswe nokuthi abantu abaphatha i-apnea yabo yokulala ngomshini owenza ukuba baphefumule, njengomshini we- CPAP , babhekene nokuthuthukiswa okuphawulekayo ekusebenzeni kwabo kwengqondo uma kuqhathaniswa nalabo abangazange bafune ukwelashwa.
Phatha ukucindezeleka
Ukubili ukucindezeleka kokuqala kokuphila kanye nokuhamba kwesikhathi sekutholakele ukuthi kwandisa ingozi yokuthuthukisa ukugula komqondo. Asiqiniseki ukuthi kungani lokhu kungukuthi, kodwa siyazi ukuthi imizwa yokucindezeleka ingathinta ukusebenza kobuchopho. Kungenzeka ukuthi ukubhekana nezimpawu zokucindezeleka kungathuthukisa ikhwalithi yakho yokuphila futhi mhlawumbe futhi kunciphisa ingozi yakho yokuthola u-dementia kamuva.
Phatha ukucindezeleka okungapheliyo
Kwesinye ucwaningo, ukucindezeleka okungapheli (okuhlala isikhathi esingeziwe isikhathi esithile kunesiqephu esisodwa esicindezelayo) kuye kwaxhunyaniswa nengozi eyengeziwe yokuncipha kwengqondo. Nakuba izimo ezithile ezicindezelayo zingokulawula kwethu, ezinye izingcindezi zingathinteka kakhulu ngokukhetha kwethu noma izimpendulo zethu ezimweni. Ukufunda ukuqaphela nokunciphisa ukucindezeleka kungaba usizo ezindaweni eziningi zempilo yakho yengqondo nengokwenyama.
Amaqhinga okunciphisa amazinga okuvimbela kanye nezinhlekelele?
Mhlawumbe uyazibuza ukuthi kufanele yini isikhathi nokuzama ukuzama ukunciphisa ingozi yokugula komqondo . Phela, ezinye izici ezinobungozi ezifana nobudala , ubudala , nomlando womndeni nazo zibambe iqhaza ekwenzeni ingozi yakho. Ingabe indlela esihlala ngayo iyabaluleke kakhulu?
Qaphela, yebo. Izifundo eziningi zocwaningo ziye zaphetha ngokuthi izici ezingaguquguquki (lezo esizikwazi ukuzenza ngethonya lokuphila nokuzikhethela kwethu) cishe zidlala indima ebalulekile ezimweni eziningi zokudemuka kwengqondo.
Kodwa-ke, njengoba sibheka ukunciphisa ingozi yomqondo wokunciphisa umzimba, kubalulekile ukuqonda ukuthi nakuba lezi zindlela zihlotshaniswa nenengozi encishisiwe, azibonakalwanga ngqo ngokubangela ingozi encishisiwe. Esikhundleni salokho, ucwaningi oluningi lubonise ukuhlanganiswa, okubonisa ubuhlobo noma ukuxhumana phakathi kwesu lokuphila okunempilo kanye nencishwana enciphise yokugula komqondo. Esinye sezizathu zezifundo eziningi ukuthi ukucwaninga okubangela ukuthi ngokuvamile kunzima kakhulu ukuqhuba kunokucwaninga okubonisa ukulungiswa.
Ukwengeza, kunabantu abathile, nakuba benza okuningi kulezi zindlela futhi basebenza kanzima ukuze baphile impilo enempilo, basathuthuka kakhulu. Isayensi isenendlela yokuhamba uma kuziwa ekuqondeni ngokuphelele ukuthi yini ebangelwa ukugula ngengqondo, ngakho-ke, singayigcina kanjani ngokugcwele ukuyihlakulela noma ukuyiphatha ngokuphumelelayo ngemuva kokuba ikhona.
Izwi elivela
Eziningi zalezi zinyathelo ezicwaningwe kahle zokunciphisa ingozi yesifo se-Alzheimer kanye nezinye i-dementias empeleni ziyizikhombisi-ndlela zokuphila okunempilo. Uma ufuna ezinye izisusa zokuwenza i-gym ibe yinto yokuqala, noma ukhethe i-apula esikhundleni salowo sikhwama se-chips, umcabango wokuthi ungakwazi ukuvikela ubuchopho bakho ezifweni ezinjenge-Alzheimer zingase zihlinzekele nje ngokucindezela okudingayo.
Cabanga ukubuka lezi zindlela njengesipho kulabo abakuzungezile nakuwe-kokubili nanamuhla impilo yakho.
> Imithombo:
> I-Alzheimer's Association. Ukuvimbela kanye Nengozi ye-Alzheimer's and Dementia. http://www.alz.org/research/science/alzheimers_prevention_and_risk.asp#injury
> I-Fisher Center ye-Alzheimer's Research Foundation. 7 Izindlela Zokunciphisa Ingozi Yakho Ye-Alzheimer. https://www.alzinfo.org/article/7-ways-reduce-alzheimers-risk/
> Isikhungo seNational on Aging. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. Ukuvimbela Izifo Zama-Alzheimer: Yini Esiyaziyo? https://www.nia.nih.gov/alzheimers/publication/preventing-alzheimers-disease/so-what-can-you-do
> Xu W, Tan L, Wang HF, et al. Ukuhlaziywa kwe-meta yezinto eziguquguqukayo ezibangelwa isifo se-Alzheimer's. Journal of Neurology, Neurosurgery & Psychiatry . Agasti 2015: 2015-310548. http://jnnp.bmj.com/content/early/2015/07/27/jnnp-2015-310548