Ngelishwa, ngobudala Ingqondo engwevu iqala ukuhla ngevolumu , kwaye oku kusenokuba yiloo nto unokukufumanisa kunzima ukukhumbula amabali athile, abantu okanye imisebenzi. Kwaye ngelixa ukwehla kokugcinwa kwenkumbulo kunye nokugxila kungenakuthintelwa njengoko usiya ukhula, kuya kucaca ngakumbi kwabo baneempawu zokuqala zesifo sengqondo esiyingozi.
'I-Dementia ligama eliqhelekileyo elibhekiselele kwizifo ze-neurodeergenerative ezibangela ukuphazamiseka ekusebenzeni kwengqondo ephazamisana nokuphila kwemihla ngemihla, njengoko ichaphazela imemori, ukwenza izigqibo, ukucinga kunye nezakhono zentlalo,' kusho uDkt Jaydeep Tripathy, a ukhathalelo lokuqala ugqirha kwi UGqirha Spring okwaqinisekisiweyo nebhodi kunyango lwangaphakathi.
Ngokutsho kwe Umbutho ka-Alzheimer , 'Isifo sengqondo esiyingozi sibangelwa kukonakala kweeseli zengqondo. Lo monakalo uphazamisa ukukwazi kweeseli zengqondo ukunxibelelana enye kwenye. Xa iiseli zobuchopho zingakwazi ukunxibelelana ngendlela eqhelekileyo, ukucinga, indlela yokuziphatha neemvakalelo zinokuchaphazeleka.' Iindidi ze-dementia zingabandakanya i-Alzheimer's, i-Huntington's, i-Creutzfeldt-Jakob kunye nokunye.
I-Tripathy ithi ukuhla kancinci komsebenzi wokuqonda kuxhaphakile njengoko sikhula, kodwa isifo sengqondo esixhalabisayo asiqhelekanga. 'Ngaphandle kokulahlekelwa yinkumbulo, ezinye iimpawu zesifo sengqondo esiyingozi ziquka utshintsho lobuntu, ukudideka, ukunyamezela okanye ukuphazamiseka, kunye neengxaki zengqondo kunye nokusebenza komzimba,' uyachaza.
Ngaba isiraphu yemaple ihamba kakubi
Ngelixa ezinye izinto, ezifana nobudala, imbali yosapho, imfuzo kunye nokwenzakala Ungawunyusa umngcipheko wakho wokuphazamiseka kwengqondo , kukho imikhwa ethile yokuphila enokubangela ukuba ube sesi sifo. Nazi ezinye izinto ezinobuqhophololo ekufuneka uziphephe ukuze unciphise umngcipheko wakho wesifo sengqondo esixhalabisayo.
Getty Imifanekiso / Bernd Friedel / EyeEm
Izinto ezinokonyusa uMngcipheko weDementia
1. UGqiba ebuthongweni
'Ukungabikho kokulala kuyingozi kuba ayiniki izitho zethu, kuquka ingqondo yethu, ixesha lokuphumla kunye nokuchacha, kwaye kunokukhokelela kwimemori engafanelekanga kunye namandla aphantsi, ingqalelo kunye nokukhuthaza,' kusho u-Tripathy.
Ngelishwa, abantu abanomgangatho ophantsi wokulala, obangelwa ziingxaki ezifana nokuphuthelwa okanye i-apnea yokulala, banomngcipheko ophezulu wokuphuhlisa isifo sengqondo esiyingozi. Uphononongo olupapashwe kwijenali Indalo bafumanise ukuba abantu abalala ixeshana elifutshane kunokwenzeka ukuba babe ne-dementia. Isiseko Sokulala ucebisa ukuba abantu abadala bafumane iiyure ezisi-7 ukuya kwezi-9 zokuvala amehlo ngobusuku. (Ufuna uncedo oluncinci lokubala iigusha? Nazi iindlela ezine zokufumana ubuthongo obungcono, ngokutsho kwengcali .)
yintoni odola kwiipapa
2. Ukutya kwakho kunokusebenzisa uPhuculo oluthile
Kukho unxibelelwano phakathi kokutya okungalunganga kunye nezifo zengqondo, apho ukutya ukutya okunamafutha amaninzi kunye neeswekile ezisulungekileyo kunokunyusa umngcipheko wokuphuhlisa isifo sengqondo esinjalo.
'Ukutya esikutyayo kuchaphazela kakhulu ukusebenza kwengqondo yethu, njengoko i-microbiome yamathumbu ikwaqhagamshelwe ngokuthe ngqo kwi-microbiome yethu yobuchopho, ke hlala ukhumbula ukuba into esiyibeka eziswini zethu iyafunxwa nengqondo yethu,' utshilo u-Tripathy.
A kutsha nje funda wabonisa ukuba ukutya kweMeditera kunokunceda ekunciphiseni umngcipheko we-dementia, kunye nokwakhiwa kwee-amyloid plaques ezincangathi kunye ne-tau tangles eziyimpawu eziphambili zesifo se-Alzheimer. Ditto for the INGQONDO Ukutya , Isicwangciso sokutya esidibanisa imigaqo evela kwisidlo saseMedithera kunye nokutya kwe-DASH ukukhuthaza impilo yonke yengqondo.
Ngaba i-mcdonalds isebenzisa inyama yokwenyani
Ngeyona mpilo yengqondo igqwesileyo, zama ukunciphisa ukutya okuvuthayo njengenyama ebomvu, i-pastries kunye nokutya okukhawulezayo kunye nokutya okuninzi kweziqhamo, imifuno, i-grains epheleleyo, intlanzi kunye namafutha anempilo.
Ukulandela oku Kutya kunokuNceda ukuthintela isifo sengqondo esixhalabisayo, ngokweSifundo esitsha3. Ubekwe Kwanti
Ukuvalelwa yedwa ngenxa yobhubhane kubonise ukuba ukuhlala wedwa kunokukutyhafisa ngokwasengqondweni kwaye kukushiye uziva urhoxile kwaye ulusizi kunesiqhelo. 'Ukungakwazi ukusebenzisana ngokwaneleyo nabanye abantu nako kunokukhokelela kukuphazamiseka kwengqondo,' utshilo uTripathy.
Uphononongo olupapashwe kwi IJo iiurnals zeGerontology yafumanisa ukuba ukubekwa wedwa kwezentlalo yayingumngcipheko wokuncipha kokusebenza kwengqondo ngenxa yeziphumo ezilungileyo ezinokuthi zibe nazo kwingqondo eyonwabileyo nephaphileyo ngokwasengqondweni. Injongo yokucwangcisa iindibano zoluntu kuyo yonke iveki, nokuba yi-IRL okanye inyani.
4. Awuyivuseleli ingqondo yakho
Enye into ephambili eqwalaselwayo ekusebenzeni kwengqondo okunempilo kukuvuselela ingqondo, okuthetha ukusebenzisa kunye nokusebenzisa ingqondo yakho yonke imihla. 'Ukugcina ingqondo isebenza kuthintela ukufa kweeseli zobuchopho ezingasetyenziswayo,' utsho uTripathy. 'Umthambo wobuchopho unokubandakanya iiphazili ezilula, amagama anqamlezayo, imidlalo yengqondo efana nechess kunye neRubik's Cube, okanye ukufunda nje iphephandaba okanye imagazini,' wongeza uTripathy. Zama ukutshintsha izinto ngokuzifundisa into entsha oyithandayo, njengokunitha, ukupeyinta okanye ipiyano.
Lo Mkhwa usempilweni unokunceda ukunciphisa umngcipheko wakho we-Dementia-kwaye awunanto yakwenza nokutya okanye uMthambo.5. Uphila ubomi bokungahlali
Ukungabikho kokwenza umthambo nako kunokonyusa umngcipheko wakho wokuhlaselwa sisifo sengqondo esiyingozi. 'Ngokungasebenzi komzimba, usemngciphekweni wokuba noxinzelelo lwegazi, isifo seswekile kunye nezifo zentliziyo, zonke ezinxibelelene nesifo sengqondo esiyingozi,' utshilo uTripathy.
Xa uhamba, unyusa ukujikeleza kunye nokuhamba kwegazi. 'Ukungahambi kakuhle kwegazi kuthintela ioksijini eyaneleyo ukuba ifike ebuchotsheni bakho, nto leyo eyimfuneko ekusebenzeni kakuhle,' icacisa i-Tripathy. Imithambo yegazi exineneyo evela kwimpilo enkenenkene inokuchaphazela imithambo-luvo ebuchotsheni, nto leyo ekhokelela kumngcipheko omkhulu wokuba ne-dementia.
'Ukongeza umxube wokuzivocavoca kwe-cardiovascular (njengokuhamba ngokukhawuleza, ukugijima okanye ukuqeqeshwa kwexesha eliphezulu) okuphakamisa izinga lentliziyo yakho kuye kwaboniswa njengenye yeendlela eziphumelelayo zokunciphisa umngcipheko we-Alzheimer kunye nezinye izifo zengqondo,' kusho uDkt. URichard Isaacson, ilungu leBhunga leNgcebiso leNzululwazi ye-Alzheimer's Movement. Nokuhamba nje amaxesha ambalwa evekini kunokunciphisa umngcipheko wokuba unesifo sengqondo esiyingozi, ngokwesifundo esitsha .
ungatyi le chillis
'Kwakhona, ukuqeqeshwa kwamandla ubuncinane kabini ngeveki kunceda ukugcina ubunzima bemisipha kunye nokunyusa imetabolism,' utsho u-Isaacson. Oku kunceda umngcipheko ophantsi we-osteoporosis, ngaphezu kokukhusela ingqondo yakho.
6. Usela Utywala Ngokugqithisileyo
Ukuba usela utywala yonke imihla okanye ngobuninzi obugqithisileyo (cinga: ukusela utywala ngokugqithisileyo), ukusela okunjalo kunokubangela ukuphazamiseka kwengqondo kwaye kubangele ukulahleka kwememori kwangethuba. 'Ukusela okuphakathi kukhuselekile kodwa ukusela kakhulu ixesha elide kunokukhokelela kwi-Wernicke-Korsakoff Syndrome, uhlobo olunqabileyo lokulahlekelwa yinkumbulo,' utsho u-Tripathy.
Kulungile ukuba neglasi yewayini rhoqo ebusuku, kodwa qiniseka ukuba ugcine utywala bakho buncinci ukuze ufumane olona ncedo lungcono lwengqondo kunye nempilo (FYI, nantsi intwana yotywala ekufanele usele .)
7. Ungumfazi
Nangona oku kungeyo 'sizathu,' yinto ekufuneka iqwalaselwe. 'Ngelishwa, ukuba ngumfazi kwandisa kakhulu amathuba akho okuba ne-Alzheimer's, njengoko malunga nezigidi ezi-6 zabantu abachatshazelwe sesi sifo, isibini esithathwini sabo ngabasetyhini,' utshilo u-Isaacson. I Intshukumo ye-Alzheimer yabasetyhini ilwa noku kungalingani kunye nophando olubalulekileyo, inkxaso-mali, imfundo kunye nemisebenzi yokwazisa yonke into eyilelwe ukumisela ukuba kutheni ingqondo yabasetyhini isengozini ngakumbi kunye nokukhangela unyango.
