Yini Ebangela Inkungu Yesifo Sokuya Esikhathini Futhi Iphathwa Kanjani?

-Delile

• Uthini ucwaningo?
• Ukufuna usizo
• Ukwelashwa
• Ukuvimbela
• Yidla ukudla okunomsoco
• Phumula ngokwanele
• Vocavoca umzimba wakho
• Vivinya ingqondo yakho
• Ukudla okudlela endlini

Yini inkungu yobuchopho yokunqamuka kokuya esikhathini?

Uma ungowesifazane oseminyakeni engama-40 noma engama-50, kungenzeka ukuthi uya esikhathini sokuya esikhathini noma ukuphela kwemijikelezo yakho yokuya esikhathini. Isilinganiso seminyaka yokudlula kulolu shintsho e-United States sineminyaka engama-51.

Izimpawu zehlukile kowesifazane ngamunye, futhi zifaka noma yini kusuka ekujulukeni ebusuku kuye ekuzuzeni isisindo kuya ekunciphiseni izinwele. Abesifazane abaningi bazizwa belibele noma benenkungu yobuchopho ejwayelekile eyenza kube nzima ukugxila.

Ingabe izingqinamba zememori ziyingxenye yokunqamuka kokuya esikhathini? Yebo. Futhi le "inkungu yobuchopho" ivame kakhulu kunalokho ongase ucabange.

Uthini ucwaningo?

Kokunye ukuhlola, abacwaningi babelana ukuthi amaphesenti angama-60 abesifazane abaneminyaka ephakathi nendawo babika ubunzima bokugxila nakwezinye izingqinamba ngokuqonda. Lezi zinkinga zanda kwabesifazane abadlula esikhathini.

I-Perimenopause yisiteji ngaphambi nje kokuba umjikelezo wokuya esikhathini ume ngokuphelele. Abesifazane abasesifundweni baphawule izinguquko ezicashile enkumbulweni, kodwa abacwaningi bakholelwa nokuthi "ukuthinteka okungekuhle" kungenzeka kwenze le mizwa yagqama kakhulu.

Abaphenyi bachaza ukuthi abantu besifazane abaya esikhathini sokuya esikhathini ngokuvamile bangazizwa benemizwa engemihle ngokwengeziwe, futhi leyo mizwa ingahle ihlobene nezinkinga zememori. Hhayi lokho kuphela, kepha "inkungu yobuchopho" nayo ingaxhunyaniswa nezinkinga zokulala nezimpawu zemithambo yegazi ezihambisana nokunqamuka kokuya esikhathini, njengokushisa okushisayo.

Okunye kubuye kugxile emcabangweni wokuthi abesifazane abasezigabeni zokuqala zokunqamuka kokuya esikhathini bangabhekana nezinkinga ezibonakalayo ngokuqonda. Ngokuqondile, abesifazane ngonyaka wokuqala wesikhathi sabo sokugcina sokuya esikhathini bathole okuphansi kakhulu ekuhlolweni kokuhlola:

• ukufunda ngomlomo
• inkumbulo
• umsebenzi wezimoto
• ukunakwa
• imisebenzi yememori yokusebenza

Imemori yabesifazane ithuthukile ngokuhamba kwesikhathi, okuphikisana nalokho abacwaningi ababekade bekucabanga ekuqaleni.

Yini ebangela lokhu kucabanga kwenkungu? Ososayensi bakholelwa ukuthi inokuthile okuphathelene nokushintsha kwamahomoni. I-Estrogen, i-progesterone, i-follicle evuselela i-hormone, kanye ne-luteinizing hormone konke kubhekene nezinqubo ezahlukahlukene emzimbeni, kufaka phakathi ukuqonda. Isikhathi sokuphela kwesikhathi sihlala isilinganiso seminyaka emi-4, ngaleso sikhathi amazinga akho e-hormone angashintsha ngokweqile futhi abangele uhla lwezimpawu njengoba umzimba nengqondo zijwayela.

Ukufuna usizo

Izinkinga zememori ngesikhathi sokuya esikhathini zingaba ezijwayelekile ngokuphelele. Ungakhohlwa lapho ubeke khona umakhalekhukhwini wakho noma unenkinga yokukhumbula igama lomuntu omjwayele. Uma izingqinamba zakho zokuqonda seziqala ukuba nomthelela omubi empilweni yakho yansuku zonke, noma kunjalo, kungaba yisikhathi sokubona udokotela wakho.

Ukuwohloka komqondo nakho kungadala ukucabanga okunamafu. Isifo i-Alzheimer yisona sizathu esivame kakhulu sokuwohloka komqondo. Kuqala ngobunzima bokukhumbula izinto nokuba nenkinga yokuhlela imicabango. Ngokungafani "nenkungu yobuchopho" ehambisana nokunqamuka kokuya esikhathini, noma kunjalo, i-Alzheimer's isifo esiqhubekayo futhi siba sibi ngokuhamba kwesikhathi.

Ezinye izimpawu ze-Alzheimer's zihlanganisa:

• ukuphinda imibuzo noma izitatimende kaninginingi
• ukulahleka, ngisho nasezindaweni ezijwayelekile
• unenkinga yokuthola amagama afanele ukukhomba izinto ezahlukahlukene
• kunzima ukwenza imisebenzi yansuku zonke
• kunzima ukwenza izinqumo
• ushintsho esimweni, ebuntwini, noma ekuziphatheni

Ukwelashwa

Kwabesifazane abaningi, ukunqamuka kokuya esikhathini “inkungu yobuchopho” ingaba mncane futhi ihambe yodwa ngokuhamba kwesikhathi. Izinkinga zememori ezinzima kakhulu zingadala ukuthi ungayinaki inhlanzeko yakho, ukhohlwe igama lezinto ozijwayele, noma ube nobunzima ekulandeleni izinkomba.

Lapho nje udokotela wakho ekhiphe ezinye izinkinga, njengokuwohloka komqondo, ungahlola ukwelashwa kwe-menopausal hormone (MHT). Le ndlela yokwelashwa ifaka ukuthatha i-estrogen ephansi noma inhlanganisela ye-estrogen ne-progestin. La mahomoni angasiza ngezimpawu eziningi ohlangabezana nazo ngesikhathi sokuya esikhathini, hhayi nje ukulahleka kwememori.

Ukusetshenziswa kwesikhathi eside kwe-estrogen kungakhuphula ingozi yokuba nomdlavuza webele, isifo senhliziyo, nezinye izindaba zezempilo. Khuluma nodokotela wakho ngezinzuzo ezihambisana nezingozi zalolu hlobo lwezokwelapha.

Ukuvimbela

Ungahle ungakwazi ukuvimbela "inkungu yobuchopho" ehlotshaniswa nokunqamuka kokuya esikhathini. Noma kunjalo, kunezinguquko ezithile ongazenza ezinganciphisa izimpawu zakho futhi zithuthukise inkumbulo yakho yonke.

Yidla ukudla okunomsoco

Ukudla okunesisindo esiphakeme se-lipoprotein (LDL) cholesterol namafutha kungaba kubi ngenhliziyo yakho nobuchopho bakho. Esikhundleni salokho, zama ukugcwalisa ukudla okuphelele namafutha anempilo.

Ukudla kwaseMedithera, ngokwesibonelo, kungasiza ngempilo yobuchopho ngoba kunothe ngama-omega-3 fatty acids namanye amafutha angenasuturated.

Ukukhetha okuhle kokudla kufaka:

• izithelo nemifino
• okusanhlamvu okuphelele
• inhlanzi
• ubhontshisi namantongomane
• Amafutha e-Olive

Phumula ngokwanele

Izinga lakho lokulala lingenza "inkungu yobuchopho" bakho ibe yimbi kakhulu. Njengoba kunezinkinga zokulala phezulu ohlwini lwezimpawu ezihambisana nokunqamuka kokuya esikhathini, ukuthola ukuphumula okwanele kungaba yinto ende. Eqinisweni, amaphesenti angaba ngu-61 abesifazane abesemva kokuya esikhathini baye babike izinkinga zokuqwasha.

Ongakwenza:

• Gwema ukudla ukudla okukhulu ngaphambi kokulala. Gwema ukudla okubabayo noma okune-asidi. Kungadala ukushisa okushisayo.
• Yeqa izikhuthazi ezifana ne-caffeine ne-nicotine ngaphambi kokulala. Utshwala bungaphazamisa nokulala kwakho.
• Gqoka ngempumelelo. Musa ukugqoka izingubo ezisindayo noma inqwaba ezingubeni eziningi embhedeni. Ukuvala i-thermostat noma ukusebenzisa ifeni kungakusiza uhlale upholile.
• Sebenzela ukuphumula. Ukucindezeleka kungenza ukusnuza kube nzima nakakhulu. Zama ukuphefumula okujulile, i-yoga, noma i-massage.

Vocavoca umzimba wakho

Ukuthola ukuzivocavoca umzimba kuyanconywa kubo bonke abantu, kufaka phakathi abesifazane abaya esikhathini. Abaphenyi bakholelwa ukuthi ukuzivocavoca kungasiza ngisho nasezimpawu ezifana nezinkinga zememori.

Ongakwenza:

• Zama ukuthola imizuzu engama-30 yokuzivocavoca kwenhliziyo okungenani izinsuku ezinhlanu ngesonto ingqikithi yemizuzu engu-150. Imisebenzi yokuzama ifaka phakathi ukuhamba, ukugijima, ukuhamba ngebhayisikili namanzi wokuvivinya umzimba.
• Faka ukuqeqeshwa kwamandla esimisweni sakho futhi. Zama ukuphakamisa izinsimbi zamahhala noma ukusebenzisa imishini yesisindo ejimini yakho okungenani kabili ngesonto. Kufanele uhlose ukwenza izivivinyo eziyisishiyagalombili ngokuphindaphinda okungu-8 kuye ku-12.

Vivinya ingqondo yakho

Ubuchopho bakho budinga ukusebenza njalo njengoba ukhula. Zama ukwenza ama-crossword puzzle noma uqale umdlalo wokuzilibazisa omusha, njengokudlala upiyano. Ukuphuma emphakathini nakho kungasiza. Ngisho nokugcina uhlu lwezinto odinga ukuzenza ngosuku kungakusiza ukuhlela ingqondo yakho lapho uzizwa unenkungu.

Ukudla okudlela endlini

Imemori nezinye izindaba zokuqonda ezihambisana nokunqamuka kokuya esikhathini nesikhathi. Yidla kahle, lala kahle, uzivocavoca, futhi ugcine ingqondo yakho isebenza ukuze ikusize ngezimpawu zakho okwamanje.

Uma "inkungu yengqondo" yakho iba yimbi, yenza i-aphoyintimenti nodokotela wakho ukukhipha ezinye izindaba zezempilo noma ukubuza mayelana nokwelashwa kwama-hormone ngokunqamuka kokuya esikhathini.