Kungani Ngingasawakhumbuli Amagama?!

-Delile

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Ukubeka kabi okhiye bakho bemoto, ukungabi nalutho egameni lomkakho osebenza naye, nokubeka isikhala sokuthi kungani ungene egumbini kungakusabisa - yinkumbulo yakho kakade liyafiphala? Kungenzeka yini ukuthi i-Alzheimer's yokuqala?

Banda. Ukulahleka kwengqondo akunakugwenywa njengoba uneminyaka yobudala, kepha ngokusho kocwaningo lweminyaka eyi-10 lwabantu abadala abangu-10 000 olushicilelwe ku- Ijenali Yezokwelapha yaseBrithani, kubantu abaningi ngeke kuqale kuze kube yilapho beneminyaka engu-45. Yebo, imibiko embalwa ithe ukwehla kancane kuqala kusukela eminyakeni engu-27, kodwa olunye ucwaningo lubonisa ukuthi ingqondo yakho isakhula ngaleso sikhathi. "Ukuthuthukiswa kwe-lobe yangaphambili, elawula ukucabanga okuyinkimbinkimbi, kuyaqhubeka kwabanye abantu kuze kube yiminyaka engu-20 noma ngisho nasekupheleni kweminyaka engu-30," kusho uGary Small, M.D., uprofesa wezifo zengqondo eSemel Institute for Neuroscience and Human Behavior e-UCLA kanye nomlobi wezincwadi. iBrain. "Futhi kukhona okokuvikela okuzungeze 'izintambo' ezinde ezixhuma amaseli obuchopho afinyelela phezulu eminyakeni engama-39, ngakho amasiginali ahamba ngalezi zintambo ayashesha."

Isizathu sokuthi ingqondo yakho iphuphume kungenzeka silula. “Ukulahlekelwa inkumbulo okuningi kwesikhashana kuhlobene nokucindezeleka,” kusho uCarolyn Brockington, M.D., umqondisi we-Stroke Programme esibhedlela iSt. Luke’s-Roosevelt eNew York City. "Sonke sigijima senza izinto eziyisigidi, futhi nakuba abantu abaningi becabanga ukuthi bangakwazi ukwenza izinto eziningi kahle, ingqondo ngezinye izikhathi iba nenkinga ukusuka kwenye into iye kwenye iphinde ibuyele emuva." Inkinga akuyona inkumbulo yakho noma nokwenza imisebenzi eminingi; ukuthi udinga ukugxilisa ingqondo kakhulu futhi wenze inkumbulo eqaphelayo yezinto ozofuna ukuzikhumbula kamuva, njengokuthi ushiye okhiye bakho kuhhuku ngasemnyango.

Uma ukukhohlwa kwakho kuqala ukuphazamisa imisebenzi yakho yansuku zonke, njengokufeza umsebenzi wakho noma ukunakekela umndeni wakho, ungase ube nenkinga okungafanele uyizibe. "Kunezinhlobonhlobo zezimo zezokwelapha ezingathinta inkumbulo yakho, njengesifo se-thyroid, ukuntuleka kwamavithamini kanye ne-anemia," kusho u-Brockington. Uma ucabanga ukuthi isimo sakho singaphezu kwengcindezi, gcina uhlu lwezimo lapho inkumbulo yakho yehlulekile khona futhi lapho unezibonelo ezinhlanu noma ngaphezulu, khuluma nodokotela wakho. Angasiza ukubhekana nanoma yiziphi izimo eziyisisekelo futhi mhlawumbe ahlehlise umonakalo wenkumbulo, futhi anqume ukuthi udinga yini ukuhlolwa okwengeziwe kwe-neuro-psychology.

OKUSHIWO: Ukudla okungu-11 okuhle kakhulu kobuchopho bakho

Ngaphandle kwalokho, gxila empilweni yakho. "Okwenzayo emzimbeni wakho uma usemncane kuthinta ubuchopho bakho," kusho uSmall. “Ukukhathazeka, ukucindezeleka, ukusebenzisa kabi izidakamizwa, ukudla okungenampilo, ukungasebenzi, ukungalali kahle, nezinye izici zangaphandle konke kungathonya inkumbulo yakho ngokuhamba kwesikhathi. Ukuze uthole ukuvikeleka okwengeziwe ezikhathini zabadala ngaphambi kwesikhathi, sebenzisa la maqhinga alula engqondo ukuze ugcine isigcinalwazi sakho sangaphakathi sisebenza ngokulungiselelwa okukhulu.

1. Yenza inhliziyo yakho ishaye. Ungakha amandla obuchopho ngendlela efanayo nokwakha i-abs flat. Ukudla ngendlela efanele nokuzivocavoca okungenani imizuzu engama-30 izinsuku ezinhlanu ngesonto kuyisihluthulelo sokugcina ikhanda lakho liqinile futhi linempilo, kusho uPeter Pressman, MD, isazi sezinzwa eMemory and Aging Center of the University of California, San Francisco. "Uma uzivocavoca umzimba futhi uthole ukushaya kwenhliziyo yakho ngaphezu kwamaphesenti angama-60 ubuningi bakho, ungathuthukisa indawo oyibambayo engqondweni - ukulondolozwa kwamangqamuzana obuchopho anempilo-okungasiza ekuvikeleni izifo ngokuhamba kwesikhathi," esho. Ukusebenza kukhipha i-brain-derived neurotrophic factor (BDNF), iphrotheni ebalulekile ekugcineni ama-neuron enempilo nokudala amasha agcina esiza ekuvimbeni izifo ezifana ne-Alzheimer's kanye ne-Huntington's.

2. Ngekhanda "The Monster." Ukudalula ingqondo yakho kunoma yini okusha okufundayo, okuyisihluthulelo sobuchopho obunempilo, kusho uVonda Wright, MD, udokotela ohlinzayo wamathambo nombhali Umhlahlandlela Wokuphumelela. Ngakho-ke zama ukufunda izingoma zale ngoma entsha kusuka Eminem futhi URihanna, noma uma ungumlandeli we-hip-hop, khetha ingoma engaphandle kohlobo lwakho oluthandayo. Kunzima ngokwengeziwe ukuqonda, i-tastier futhi inamandla kakhudlwana uswidi wobuchopho.

3. Chofoza inkinobho ethi "susa". Ubuchopho bakho bugcwele ulwazi oluningi kunangaphambili-izindaba, umsebenzi, izikweletu, amagama ayimfihlo-futhi awucindezeli inkinobho yengqondo "susa" njalo ngokwanele, okwenza kube inselele ngezinye izikhathi ukudala indawo yedatha engenayo. Susa umthwalo ngokwenza uhlu oluningana. "Ukuhlukanisa okufanele ukwenze ohlwini oluncane olulawulekayo kusiza ngempela ukukhulula ingcindezi ekulandeleleni konke, okuvala ubuchopho bakho," kusho uWright.

Usikisela ukuthi wehlukanise izinto zibe lokho ongakuqeda ngemizuzu emihlanu, imizuzu engama-20, nehora eli-1 ngaleyo ndlela uma unemizuzu engu-20, ungabheka lolu hlu bese unqamula into. Uma usunakho konke okumnyama nokumhlophe, fuhgettaboutit. Ngempela, zama "ukususa" lezo zinto noma uzifake "kufolda" yengqondo futhi khumbula nje ukuthi udinga ukufeza izinto ezisohlwini lwakho - uzofika kuzo uma isikhathi sesilungile, futhi uma kukhona okungekho. uhlu, akubalulekanga ngokwanele ukuthi ungakhathazeka ngalo (ngakho ungakwenzi!).

OKUSHIWO: Izindlela Ezi-8 Ezesabekayo Ukucindezelwa Kuthinta Impilo Yakho

4. Snuza isikhathi eside. Uzwile ukuthi ukulala amahora ayi-12 ngoMgqibelo ngeke kukwenzele iqiniso lokuthi uthole amahora amahlanu ubusuku obuningi besonto-futhi uma usakushaya indiva lokhu, mhlawumbe lokhu kuzokuqinisekisa ukuthi uhlose isikhathi sokulala esingaguquguquki: "Ukulala akubalulekile nje ekuvuseleleni impilo yomzimba kepha nakwimpilo yengqondo," kusho uBrockington. "Ukuthi buthinta kanjani ubuchopho akucaci, kodwa siyazi uma ungasigcini isimiso sokulala esivamile, kunomphumela okhulayo futhi uzoqala ukuba nomthelela enkumbulweni yakho."

Ngokuya ngamaNational Institutes of Health, ukudala isikweletu sokulala ihora elilodwa ngosuku kungathinta ukusebenza kwakho, ikhono lokucubungula ulwazi, kanye nemizwelo. Ukwehliswa okubi kuye kwaxhunyaniswa nokwanda kokuvuvukala, okungaholela ekulahlekelweni kwememori. Esikhundleni sokungena ebuthongweni bakho obuyigugu ukuvuka ihora ngaphambi kwesikhathi ukuze usebenze kwisethulo esibalulekile, shayela ubuthongo kuleyo mizuzu engama-60 bese uvuka uzizwa uphumule ngokwengeziwe, unamandla, futhi uyakwazi ukucabanga kahle futhi wenze izinqumo ezinhle, kusho uBrockington.

5. Khipha kumadivayisi akho. Imemori yakho injenge-Groupon-use it or lose it. Ngakho-ke ngenkathi kulula ukuthi ungalokothi ubambe ngekhanda izinombolo zocingo noma umzila oya kudokotela wamazinyo wakho, lezo zinqamuleli zijikeleza amandla akho e-noggin, kusho uBrockington. Zilwe ngokuzikhipha kancane kwezobuchwepheshe. Zama ukugcina ifoni yakho esikhwameni sakho lapho uphuma nabangane, zibophezele enkumbulo okungenani izinombolo zocingo eziyisihluthulelo ezinhlanu-njengezomngane wakho omkhulu, isoka, ezomphathi, ezomfowenu, kanye nezobelaphi-bese uqala ukuncika ku-GPS yakho noma ku-Google Amamephu. Impela, ungahle ungene endaweni engafanele, kepha lokho kusho ukuthi ungahle futhi ukhubeke ngebha yokudonsa emangalisayo engekho ngisho nakuYelp.

6. Lalela uTolstoy. "Ukuhlolwa kobuchopho kubonisa ukuthi uma uzwa, ubhala, noma usho igama, izindawo ezahlukene zobuchopho ziyakhuthazeka," kusho uSmall. Futhi njengomntwana oneminyaka emibili ubudala, ubuchopho bakho bufuna ukukhuthazeka-nokunye okuningi. Ukugcina okuhlukahlukene kuza, cabanga ukulalela izincwadi ngohlelo lokusebenza lwamahhala olufana nokuzwakalayo ngenkathi ushayela uye emsebenzini, upheka isidlo sakusihlwa, uhlanzekile, noma isitolo sokudla. Ukuthi uyakhetha Uhambile Intombazane nguGillian Flynn noma uziphonsele inselelo yokulalela umsebenzi wakudala wokubhala onjenge Anna Karenina noma Impi Nokuthula, uzokwenza umsebenzi we-ho-hum ube mnandi kakhulu futhi uvimbele isithukuthezi sobuchopho futhi.

7. Hlakanipha. Isibalo sezikhathi umama wakho asishayele ebuza ukuthi ungasithatha kanjani isithombe nefoni yakhe siwubufakazi bokuthi ubudala buthinta amakhono akho engqondo. Nokho abantu abakunike ukuphila basenezinto ezimbalwa eziphezu kwakho. Isikhathi nesipiliyoni kubanikeze ukuhlakanipha nozwela okuzokuthatha impilo yakho yonke ukukufeza, kubika ucwaningo lwango-2013 Psychology Nokuguga. Ngakho lapho umama ekhuluma, bhala amaphuzu.

8. Shintsha i-FaceTime yesikhathi sobuso. Ukusebenzelana komuntu siqu nomuntu-hhayi ngesikrini-kufana nokutshala imali kumqeqeshi womuntu siqu wobuchopho bakho. "Ukukhuluma nabantu nokubuyela emuva kuwukuzivocavoca kwengqondo," kusho uSmall. "Kumele ufunde izinkomba, njengamaphimbo nokukhuluma, bese ucabanga ngempendulo efanele ngenkathi ubheke impendulo yomlingani wakho ngasikhathi sinye, konke okushisa amaseli we-neural."

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