Ifoto: Getty Images / MoMo Productions
Ubusazi na esona sigqibo sidumileyo soNyaka oMtsha unyaka nonyaka kukwenza umthambo ngakumbi? Ngelixa iyinjongo ekhaliphileyo, okungaphezulu akusoloko kungcono—ingakumbi ukuba uzibekela usukelo oluphakamileyo kangangokuba awukwazi ukubambelela kulo … kwaye emva koko uzive njengosilele kwaye uyeke ukuzama.
Kodwa akufuneki ukuba ugxile ekuhambeni ukusuka kwi-0 ukuya kwi-100 ukuze uzuze umzimba wakho kunye nengqondo yakho. Abantu abadala abakhutheleyo kancinci bawunciphisa umngcipheko wokuphazamiseka kwengqondo nge-20% enkulu emva kokulandela iminyaka eyi-3½ xa kuthelekiswa noontanga babo abangasebenziyo. , ngokutsho kophando olupapashwe ngoDisemba 16 kwiphephancwadi I-JAMA Network Open .
Oku kungqamana neziphumo zophando ezikhutshwe ebutsheni balo nyaka ezathi zafumanisa ukuhamba nje kathathu ngeveki kunokunciphisa umngcipheko we-dementia kwaye yakhela kuphando luka-2019 olucetyisiweyo Imizuzu eli-10 yokuzivocavoca okuphakathi ngosuku kunokukhusela ekunciphiseni kwengqondo . Ke, yintoni kanye kanye into ekhangeleka ngathi yimisebenzi elula yomzimba? Ngokutsho kolu phononongo, kulula njengokuhamba ngesantya esicothayo okanye sokuzonwabisa.
Alukabikho unyango (okwangoku) lwesifo sengqondo esiyingozi kunye nolona hlobo luxhaphakileyo, Isifo sika-Alzheimer . Ke oogqirha bayazama ukufumanisa ukuba yeyiphi indlela yokuphila enokunciphisa umngcipheko okanye ibambezeleke ukuqalisa kwesifo sengqondo esiyingozi.
Kolu phononongo, iqela labaphandi baseKorea lifakwe kwiirekhodi zonyango kwi Isiseko sedatha yeNkonzo ye-Inshurensi yezeMpilo yeSizwe yaseKorea kubathathi-nxaxheba abangama-62,286 ababenama-65 okanye ngaphezulu kwaye abangekafumani ukuxilongwa kwesifo sengqondo esiyingozi. Abantu babe malunga ne-60% yabasetyhini kunye ne-40% yamadoda, kunye ne-avareji yobudala be-73. Umntu ngamnye urekhode umsebenzi wakhe womzimba kubandakanywa amaxesha amaninzi, ukuqina kunye nobude bexesha lokuzilolonga nge-questionnaire echazwe ngokwakhe. Emva kweminyaka eyi-3½, ngokomndilili, abaphandi baye balandela kwaye bafumanisa ukuba i-6% yabathathi-nxaxheba baye baba nokuphazamiseka kwengqondo.
Ngaba uneMbali yoSapho yeDementia okanye i-Alzheimer's? Nantsi indlela yokukhusela ubuchopho bakho njengoko uneminyaka yobudalaBesebenzisa ezi ngxelo, abaphandi bahlula iqela laba ngamanqanaba: angasebenziyo, angasebenzi ngokwaneleyo, asebenzayo kwaye asebenza kakhulu. Ngokubhekiselele kumngcipheko we-dementia, emva kokubala iminyaka, isondo kunye nezinye izifo, bafumene:
- Abathathi-nxaxheba abangasebenziyo bebesisiseko
- Abathathi-nxaxheba abangasebenziyo ngokwaneleyo babekwi-10% yengozi esezantsi yesifo sengqondo esiyingozi
- Abathathi-nxaxheba abasebenzayo bebekwi-20% yengozi esezantsi ye-dementia
- Abathathi-nxaxheba abakhutheleyo bebekwi-28% yengozi esezantsi yesifo sengqondo esiyingozi
Oko kuthetha ukuba nokuba kuncinci kunokuhamba indlela ende malunga ne-bang yokuzivocavoca kwi-brain yakho yengqondo. (Btw, loo manqanaba omsebenzi asekelwe komnye ingcebiso kumgangatho ofanelekileyo wokuzilolonga : 500 ukuya 999 metabolic equivalent task minutes (okanye MET imizuzu) ngeveki. Ukufumana okungakumbi malunga nokuba yeyiphi imizuzu ye-MET, jonga isiqwenga sethu malunga nokuba kungcono ukulala okanye umthambo xa udiniwe .)
ikeyiki ezincinci zokutya
Ukuhamba ukusuka kwi-sedentary ukuya kwi-sedentity ethile 'yokukhanya-intshukumo yomzimba ehambelana ne-metabolism, kwaye olu tshintsho lwe-vascular, cellular kunye ne-metabolism ngokusebenza okunamandla okukhanyayo kunokuba luncedo ekunciphiseni umngcipheko we-dementia,' Boyoung Joung, M.D. , unjingalwazi weyeza zangaphakathi kwiYunivesithi yaseYonsei yeKholeji yezoNyango eSeoul, kwiRiphabhlikhi yaseKorea, kunye nombhali ohambelana nokufunda uxelela Iindaba zonyango Namhlanje .
Oko kwathiwa, olu phononongo alukwazi ukubonisa nayiphi na ikhonkco le-causal. Ngamanye amazwi, ngaba abantu abanokuthi baphuhle isifo sengqondo esixhalabisayo ngokwendalo bangasebenzi kakhulu ngenxa yokuba sele beneempawu ezingephi? Okanye ngaba kukho ezinye izinto ezidlalwayo kwaye izinga lokuzilolonga libe yinto nje eyenzeka ngamabona-ndenzile—okanye ingaxelwanga kakuhle, ekubeni ezi yayiziikhweshine ezinokufakwa kuzo?
'Ingcamango yokuba umsebenzi womzimba unciphisa umngcipheko wesifo sengqondo esiyingozi ngokupheleleyo, kwaye ezi ziphumo zongeza kubungqina obukhulayo obuxhasa le ngcamango,' UJohn Gallacher, Ph.D. , umlawuli we-Dementias Platform UK kwiYunivesithi yaseOxford, uxelela Iindaba zonyango Namhlanje . 'Ingxaki yi-reverse causation-oko kukuthi, abantu abanesifo sengqondo esiyingozi balolonga kancinci. Olu pho nonongo luhamba ngendlela ethile yokujongana nale nto ngokujonga iziganeko zeziganeko kunye nokulahla izifundo ezine-dementia yesiganeko kwiminyaka eyi-2 yokuqala yokulandelelana.'
Zisi-7 zendlela yokuphila ekhohlisayo enokonyusa uMngcipheko wakho we-DementiaUmsebenzi womzimba unokubangela utshintsho kwimetabolism, uphucule ngokubanzi imiba yengozi yesifo esingapheliyo , ukuguga okucothayo kweeseli kunye nokukhuthaza ubuchopho beplastiki, nangona kunjalo, ngoko ke kunokwenzeka ukuba oku kunokuba bubudlelwane be-causal. Uphando olongezelelweyo luyafuneka, nangona kunjalo.
'Zonke ezi mpikiswano ngokwahlukeneyo, ibhalansi yomngcipheko kukuba umthambo ulungile kuwe, kwaye kancinci kuhamba indlela ende,' wongeza uGallacher.
Iibhola ze-ice cream ze-boba
Iingcali zezempilo zikholelwa ukuba ngaphezu kwe-1 kwi-3 iimeko ze-dementia zinokuthintelwa ngokuguqulwa kwendlela yokuphila kwaye, kwixesha elizayo, abaphandi banethemba lokuzinikezela ixesha elide kwizifundo ezide kunye nokuqhawuka okungakumbi ngokweendlela zokuzilolonga, ixesha nangaphezulu.
Okwangoku, kusebubulumko ukubopha ezo zihlangu kwaye uchwechwe uhambe, ukukhwela ibhayisekile, iseshoni yomdaniso okanye inkqubo yeyoga ngenjongo yokusebenza ukuya kuthi ga kwimizuzu eli-150 yokuqina okuphakathi okanye imizuzu engama-75 yokuzivocavoca ngamandla ngeveki, ngokwe Izikhokelo zoMbutho wezeMpilo weHlabathi .
Okulandelayo: Okona kutya kulungileyo kwe-MIND kukutya ukugcina ingqondo yakho incinci
