Ungakugwema kanjani ukulahleka kwememori

-Delile

• 1. Zijwayeze ukuzivocavoca umzimba kathathu ngesonto
• 2. Ukufunda nokwenza imidlalo yokucabanga
• 3. Yamukela ukudla kwaseMedithera
• 4. Phatha ukukhathazeka nokudangala
• 5. Lala amahora ayisithupha kuya kwayisishiyagalombili ngosuku
• 6. Gwema amaphilisi okulala
• 7. Gwema iziphuzo ezidakayo
• 8. Yenza ukuhlolwa kwaminyaka yonke

Ukulahleka kwememori kungaba nezimbangela eziningi, ezivame kakhulu ukwenzeka kubantu abacindezelekile, abakhathazekile noma abangaphumuli ngokulala kahle ebusuku, nakubantu abaneminyaka engaphezu kwengama-60, lapho ama-neurons ewohloka kakhulu futhi angagcina imininingwane emincane, eholele ukukhohlwa yizimo zakamuva, njengokuthi ugcine kuphi into, unikeze umyalezo noma ukhumbula igama.

Lezi zimo zingavinjelwa ngezimo zengqondo ezikhuthaza futhi zilinganise ukusebenza kwengqondo, njengokuthola imikhuba yokudla enempilo, ecebile ngama-anti-oxidants, ukugwema ingcindezi, ukuzivocavoca umzimba, ngaphezu kokuthatha ukufundwa nokwenza imisebenzi egxilile.

Kodwa-ke, uma ukulahleka kwememori kuqala ukuphazamisa imisebenzi yansuku zonke noma kungaguquguquki, kubalulekile ukubonisana nodokotela wezinzwa noma wezokwelapha, ukuze izifo ezingaba khona eziholela ekulahlekelweni kwememori, njenge-Alzheimer's, depression, noma i-hypothyroidism, isibonelo. Ukuze uqonde kangcono izifo nezimo eziholela ekulahlekelweni kwememori, hlola ukuthi yini ebanga nokuthi ungaphatha kanjani ukulahleka kwememori.

Ngakho-ke, izimo zengqondo okufanele zithathwe ukugwema izinkinga zememori noma izifo, ikakhulukazi ukuwohloka komqondo kwe-Alzheimer's, yilezi:

1. Zijwayeze ukuzivocavoca umzimba kathathu ngesonto

Ukuvivinya umzimba kuthuthukisa ukujikeleza kwegazi nokugeleza kobuchopho, kuvikela amaseli akho. Imisebenzi kufanele yenziwe okungenani ama-3 ngeviki, kepha kube kahlanu ngesonto.

Ngaphezu kwalokho, ukuzivocavoca umzimba kuvikela umzimba kwezinye izifo eziyingozi empilweni yobuchopho, njengomfutho wegazi ophezulu, isifo sikashukela kanye ne-cholesterol.

2. Ukufunda nokwenza imidlalo yokucabanga

Ukuhlala usebenza ngokwengqondo kubalulekile ukukhuthaza amangqamuzana obuchopho nokuwavimba ekuwohlokeni, okuholela ebunzimeni bokucabanga nokugcinwa kolwazi.

Ngakho-ke, ukufunda incwadi njalo, ukudlala imidlalo esebenzisa ukubonisana njengama-crosswords, ukuseshwa kwamagama, isudoku noma ukuthatha izifundo zolimi, umculo noma yisiphi isifundo esikuthandayo kuyinselele ebuchosheni, okwenza ukuthi alwele ukuhlala ekhuthele ngakho.

3. Yamukela ukudla kwaseMedithera

Ukudla okugwema ukudla imikhiqizo esezimbonini, kepha kunothe ngezithelo, imifino, inhlanzi kanye nokudla okuphelele, kuqukethe izinto ezibalulekile zokulwa nobuchopho, ezibaluleke kakhulu ekuvikeleni ukulahleka kwememori nasekuthuthukiseni i-Alzheimer's.

Ezinye izinto ezibalulekile zanoma yikuphi ukudla ekudleni kwempilo yobuchopho yi-omega 3 novithamini E, okukhona kumafutha omnqumo, inhlanzi, amantongomane nama-alimondi, ama-antioxidants, anjengevithamini C, i-zinc, i-magnesium ne-potassium, atholakala ezithelweni, imifino nemifino, ngaphandle kwemicu , ekhona ezinhlamvini eziphelele. Ngaphezu kwalokho, kubalulekile ukugwema ukudla okunothe ushukela, amafutha agcwele nosawoti, ngoba kuvimbela ukuhamba kwegazi futhi kuvimbele ukusebenza kwengqondo.

Bheka amathiphu avela kusazi sethu sokudla okufanele sikudle:

4. Phatha ukukhathazeka nokudangala

Ukukhathazeka kanye nengcindezi yizimbangela ezibalulekile zokukhohlwa okungazelelwe nokuphelelwa yimemori, njengoba kwenza kube nzima ukugcina imininingwane, kushiya ubuchopho budidekile ukuze bakwazi ukufinyelela ezinkumbulweni, ngaphezu kokukhiqiza ama-hormone afana ne-cortisol ne-adrenaline, ayingozi kulesitho . Ngakho-ke, lezi zimo kufanele ziphathwe ngemisebenzi yokuphumula, njengokuzindla, i-yoga nokuvivinya umzimba, kanye nokwelashwa kwengqondo.

Kodwa-ke, lapho ukukhathazeka kunzima kakhulu noma lapho ukucindezeleka kukhona, kungadingeka futhi ukuxhumana nodokotela wezifo zengqondo ukuze uqale ukwelashwa usebenzisa imishanguzo ye-anxiolytic noma ye-anti-depressant, ebalulekile ekuthuthukiseni impilo yengqondo nokuvikela ukulimala ebuchosheni. Funda amathiphu amaningi wokulwa nengcindezi nokukhathazeka.

5. Lala amahora ayisithupha kuya kwayisishiyagalombili ngosuku

Umkhuba wokulala kahle, phakathi kwamahora ayisithupha kuya kwayisishiyagalombili ngosuku, ubalulekile ebuchosheni ukuze ukwazi ukulungisa izinkumbulo nokuhlanganisa konke okufundiwe usuku lonke. Ingqondo ekhathele ibuye inyuse amazinga okucindezeleka futhi yenze kube nzima ukugcina imininingwane nokubonisana ngokuhamba kwesikhathi, okubangela ukukhohlwa futhi kudidise umuntu.

Bheka ukuthi iziphi izeluleko eziyi-10 okufanele zilandelwe ukuze uthole ukulala okuhle.

6. Gwema amaphilisi okulala

Amanye amaphilisi okulala, njengeDiazepam, iClonazepam (iRivotril) noma iLorazepam, ngokwesibonelo, kufanele asetshenziswe kuphela ezimweni ezidingekayo, ezinqunywe udokotela wezifo zengqondo noma udokotela wezinzwa, ngoba uma zisetshenziswa ngokweqile futhi ngokungadingekile, zandisa ubungozi be-Alzheimer's.

Eminye imishanguzo, njenge-anticonvulsants kanye nemithi elwa ne-vertigo, njengeCinarizine neFlunarizine, ngokwesibonelo, nayo ingadala ukudideka kwengqondo nokukhohlwa. Ngakho-ke, kubaluleke kakhulu ukuqala ukusebenzisa imithi kuphela ngezeluleko zezokwelapha.

7. Gwema iziphuzo ezidakayo

Ukuphuza ngokweqile, ngaphezu kweminye imikhuba, efana nokubhema nokusebenzisa izidakamizwa, kunobuthi obuningi ebuchosheni, kusheshisa ukulahleka kwememori nokuvimbela ukucabanga, futhi kufanele kugwenywe uma ufuna ukuba nempilo enhle yobuchopho.

8. Yenza ukuhlolwa kwaminyaka yonke

Kubaluleke kakhulu ukuphenya ubukhona nokwenza ukwelashwa okufanele kwezifo ezifana nomfutho wegazi ophakeme, isifo sikashukela, i-cholesterol ephezulu noma ushintsho lwamahomoni, ngoba uma zingalawulwa, zingaphazamisa ukujikeleza kwegazi futhi ziwohloke kancane kancane ukusebenza kwezitho ezahlukahlukene, njengobuchopho, inhliziyo nezinso.