Kupewa ndi Kuopsa kwa Matenda a Alzheimer's and Dementias
M'dziko limene matenda opatsirana pogonana a Alzheimer ali pamtunda kwambiri ndipo palibe mankhwala ozizwitsa omwe akuwonekera, cholinga cholimbana ndi Alzheimer ndi kupewa. Ngati sitidziwa momwe angachiritse matendawa titangozipeza, kodi tingathe kulepheretsa kuti izi zichitike?
Ngakhale njira zothandizira monga katemera sizipezeka pano, kafukufuku watha njira zingapo zomwe tingathe kuchepetsa chiopsezo cha matenda a Alzheimer ndi mitundu ina ya matenda a maganizo .
Izi ndi zinthu zomwe tingathe kuzigwiritsa ntchito pazochita-zosankha ndi moyo zomwe tingathe kuchitapo kanthu, mwina.
Kuchita Zachilengedwe
Zabwino kuposa mankhwala, zolimbitsa thupi zakhala zikugwirizana kwambiri ndi chiopsezo chochepa chokhala ndi Alzheimer's ndi mitundu ina ya dementia. Zofukufuku zachitidwa pa mitundu yosiyanasiyana ya masewera olimbitsa thupi kuphatikizapo kuyendetsa , kuphunzitsa kulemera kwa thupi , ndi yoga , zonse zomwe zikuwonetsa kuthekera kwa kuchepetsa chiopsezo chakumtima kwanu.
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Kodi Kulimbitsa Bongo Kumayambiriro kwa Dementia?
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Mmene Ubale Wanu Wachikhalidwe Ungakhudzire Mvuto Wanu wa Dementia
Pogwiritsa ntchito mitundu yochita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kuphatikizapo kuvina ndi kuyendetsa maluwa, kwagwirizanitsa ndi kutetezeka kwa maganizo.
Sungani Mtima Wanu Wathanzi
Njira zambiri zochepetsera matenda a mtima zimathandizanso ubongo wanu. Mwachitsanzo, kafukufuku amasonyeza kuti kuthamanga kwa magazi kumagwirizanitsa ndi chiopsezo chowonjezereka cha matenda a dementia, pamene kuchichepetsa mwa kuchita masewera olimbitsa thupi komanso chakudya chopatsa thanzi chimachepetsa chiopsezo chanu. N'zochititsa chidwi kuti kafukufuku apeza kuti ngati simukugwira bwino ntchito yanu pogwiritsa ntchito zakudya ndi masewera olimbitsa thupi, mutha kuchepetsa vuto lanu la kuchepetsa matenda a maganizo.
Idyani Cholondola
Sayansi yanena mobwerezabwereza kuti zomwe timaika pakamwa pathu zimakhudza kwambiri ubwino wa ubongo wathu. Zakudya zomwe zimathandiza kuchepetsa chiopsezo cha Alzheimer's zimaphatikizapo zipatso , maapulo , mtedza , vinyo , mitundu ina ya chokoleti yakuda , khofi , caffeine , sinamoni , curcumin , masamba a masamba obiriwira , folic acid ndi nsomba, pakati pa zakudya zina.
Kuwonjezera pamenepo, mukasankha, gwiritsani ntchito maolivi owonjezera omwe mukuphika m'malo mwa mafuta ena, chifukwa akugwirizana ndi kuchepa kwa chifuwa cha dementia.
Kutsata zakudya za Mediterannean , zomwe kawirikawiri zimakhala ndi zakudya zambiri zomwe tazitchula pamwambazi, zakhala zikugwirizana ndi ubwino wathanzi, kuphatikizapo ubongo wabwino.
Pitirizani Kulemera Kwambiri
Kuika chiwerengero cha thupi lanu (BMI) mumtundu wathanzi, makamaka pakati pa zaka zanu zapakati, zakhudzidwa ndi kutetezeka kwa maganizo. Phunzirani ngati BMI yanu ili bwino pogwiritsa ntchito chowerengera ichi.
Kuchita Maganizo
Mawu akuti "gwiritsani ntchito kapena kutaya" ali ndi choonadi chochuluka mmenemo. Yesetsani kuti ubongo wanu ukhale wolimba.
Zochitika za m'maganizo zakhala zikugwirizanitsidwa ndi malo osungirako zidziwitso , zomwe zakhudzana ndi kutetezeka kwa maganizo.
Kafukufuku wogwirizanitsa maganizo ndi ubwino wa ubongo umaphatikizapo zinthu monga kuphunzira ndi kugwiritsa ntchito chinenero china , kupanga puzzles , kusewera masewera a makhadi , komanso ngakhale kugwiritsa ntchito intaneti kugwiritsa ntchito Facebook .
Maphunziro Ozindikira
Pakati pa zofanana ndi zochitika zamaganizo, kuphunzitsa zamaganizo kumatengera zinthu patsogolo. Maphunziro a chidziwitso amatha kugwiritsa ntchito nthawi yolinganiza ubongo wanu, ngati kuti mukugwira ntchito ndi wophunzitsa. Maphunziro a ubongo amasonyezedwa kupyolera mu kufufuza kuti akhale njira yowonjezera yokonzanso kukumbukira , kulingalira, ndi luso la chinenero . Zakhala zikuwonetseranso zopindulitsa pazochita za tsiku ndi tsiku (ADL) zikugwira ntchito .
Musasute
Kuunikira kumawonjezera chiopsezo chanu kwa mitundu ingapo ya matenda a kansa ndi mapapo, koma kodi mudadziwa kuti izi zingapweteke ubongo wanu? Malingana ndi World Health Organization, anthu 14 mwa anthu 100 aliwonse a matenda a Alzheimer padziko lonse amatha kusuta fodya.
Ngakhale kusuta fodya kungapangitse chiwopsezo chanu chaumtima.
Mavitamini Okwanira a Vitamini B12, D, ndi E
Mavitamini otsika a vitamini B12 , vitamini D , ndi vitamini E onse amagwirizanitsidwa ndi ntchito yochepetsetsa yofufuza m'mabungwe ena ofufuza. Makamaka, kuchepa kwa vitamini B12 kungayambitse kukumbukira kukumbukira ndi kusokonezeka komwe kungasinthidwe pang'ono mwa vitamini B12 supplementation. Mofananamo, mavitamini D apamwamba ndi vitamini E adalumikizidwa ndi kutetezeka kwa maganizo.
Muzipewa Magazi Amagazi (Ngakhale Alibe Matenda a Shuga)
Kugwirizana kwakukulu pakati pa shuga wapamwamba wa magazi ndi matenda a dementia alipo-kotero kuti matenda a Alzheimer amatchedwa " mtundu wa shuga wa shuga ." Ngakhale mulibe matenda a shuga, shuga yapamwamba ya magazi ingapangitse chiwopsezo cha matenda a maganizo. Kusunga mankhwala abwino a shuga, ndi matenda kapena matenda a shuga, kapena kuti alibe matenda a shuga, kungatengedwe ngati mankhwala oletsa ubongo wanu. Izi zikutanthauza kuti shuga wochepa mu zakudya zanu ndibwino kuti ubongo wanu ukhale wabwino.
Tetezani Mutu Wanu
Kafukufuku wina wapeza kugwirizana pakati pa kuvulala kwa mutu, makamaka kumene mumakhala ozindikira, ndi chiopsezo chowonjezereka cha kuchepa kwa maganizo.
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Momwe Mapiri Akuluakulu a Maphunziro Angathetsere Pangozi ya Dementia
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Senior Health: Zotsatira za Kuvina pa Ubongo Wathu
Mungathe kuchepetsa mwayi wa kuvulazidwa pamutu mwa kuvala chisoti mukakwera njinga yanu ndikusewera masewera ena, podziwa zomwe zimapangitsa anthu kuti agwere m'nyumba zawo ndikuyesera kupewa zoterozo, komanso nthawi zonse kuvala chovala Ndili m'galimoto.
Phunzirani
Bwerera ku sukulu! Kafukufuku wagwirizanitsa mobwerezabwereza maphunziro apamwamba kuti asakhale ndi chidziwitso chochepa chakumvetsetsa. Ngakhale kuti simukulembetsa molondola, ndikofunikira kuti mupitirize kuphunzira m'moyo wanu wonse.
Kafukufuku wina akusonyeza kuti mungafune kuwusintha. Kuphunzira zinthu zomwe simukuzidziwa kungakhale ndi phindu kusiyana ndi kupitiriza kuganizira mutu womwewo womwe mwakhala mukuwufuna kwa zaka zambiri.
Kuyanjana kwa Anthu
Kupatula nthawi ndi abwenzi kwadziwika kukhala chinthu chofunikira, pokhapokha kuti mupitirize kukhala ndi khalidwe labwino komanso kuchepetsa chiopsezo cha matenda a Alzheimer. Kafukufuku wina anapeza kuti sikuti ndi chiwerengero cha anzanu omwe muli nacho, komabe umakhala ndi ubwino komanso ubale weniweni.
Kusagwirizana pakati pa anthu monga abambo obereka anagwirizananso ndi ntchito yabwino yolingalira.
Zindikirani ndi Kugonana ndi Apnea Yogona
Kugonana kosalala -kumene mumasiya kupuma kangapo pamene mukugona-kuli ndi ngozi zambiri zomwe zimayanjana nazo, kuphatikizapo chiopsezo chowonjezereka cha matenda a 'dementia'. Nkhani yabwino ndi yakuti kafukufuku wawonetsanso kuti anthu omwe anagonjetsa kugona kwawo pogwiritsa ntchito makina omwe amawathandiza kupuma, monga makina a CPAP , adasintha kwambiri ntchito yawo yomvetsa bwino poyerekeza ndi omwe sanafune chithandizo.
Chitani Kuvutika Maganizo
Mavuto oyambirira a moyo ndi a mtsogolo adapezeka kuti akuwonjezera chiopsezo chotenga matenda a dementia. Sitikudziwa kuti ndichifukwa chiyani izi ziri, koma tikudziwa kuti maganizo ovutika maganizo angakhudze ubongo. Ndizotheka kuti kuthana ndi zizindikiro za kupsinjika maganizo kungapangitse umoyo wanu kukhala wabwino komanso mwina kuchepetsa chiopsezo chanu chakumwalira.
Sungani Kupanikizika Kwambiri
Mu kafukufuku wina, kupanikizika kosalekeza (kosatha kwa nthawi yaitali osati nthawi imodzi yovuta) kwakhudzana ndi chiopsezo chowonjezeka cha kuchepa kwa chidziwitso. Ngakhale zovuta zina ndizo zathu, zovuta zina zingakhudzidwe ndi zosankha zathu kapena mayankho athu. Kuphunzira kuzindikira ndi kuchepetsa nkhawa kungakhale kothandiza m'madera ambiri a thanzi lanu.
Kodi Kupewa ndi Kupewa Kuopsa kwa Mipira?
Mwinamwake mukudzifunsa kuti ndi bwino nthawi ndi khama kuti muchepetse chiopsezo chanu cha kuchepa kwa maganizo . Ndipotu, zina mwazifukwa monga msinkhu , chibadwidwe, komanso mbiri ya banja zimathandizanso kuti mudziwe zoopsa zanu. Kodi moyo wathu umakhala wofunika kwambiri?
Mosamala, inde. Kafukufuku wochuluka wapeza kuti zinthu zosinthika (zomwe timatha kuwonetsa moyo wathu ndi zosankha zathu) zimakhala zofunikira kwambiri m'mabuku ambiri a dementia.
Komabe, pamene tikuyang'ana kuchepetsa chiwopsezo cha kuchepa kwa maganizo, ndikofunika kumvetsetsa kuti ngakhale njira izi zakhudzana ndi chiopsezo chochepa, sizinawonetsedwe mwachindunji chifukwa cha kuchepa kwa chiopsezo. M'malo mwake, kafukufuku wambiri wasonyeza mgwirizano, womwe umasonyeza mgwirizano kapena kugwirizana pakati pa njira yamoyo wathanzi ndi kuchepetsa chiwopsezo cha chifuwa chachikulu chaumtima. Chifukwa chimodzi chomwe chiri chowona pa maphunziro ambiri ndi chakuti kafukufuku amene amachititsa chifukwa nthawi zambiri amakhala ovuta kuchita kuposa kafukufuku amene amasonyeza kulumikizana.
Kuonjezera apo, pali anthu ena omwe, ngakhale kuti amachita zambiri mwa njirazi ndikugwira ntchito mwakhama kuti akhale ndi thanzi labwino, adakali ndi matenda a dementia. Sayansi idakali ndi njira zothandizira pomvetsa bwino zomwe zimayambitsa matenda a maganizo aumphawi ndipo, motero, tingathe bwanji kuteteza izo kuti zisapangidwe kapena kuziyendetsa bwino.
Mawu Ochokera
Zambiri mwazifufuzidwe bwino zochepetsera chiopsezo cha matenda a Alzheimer's and dementias ndizo zongopeka zamoyo. Ngati mukufunafuna zowonjezera kuchita masewera olimbitsa thupi, kapena kusankha apulo mmalo mwa thumba la chips, lingaliro lakuti mutha kuteteza ubongo wanu ku matenda monga Alzheimer's akhoza kukupatsani zokhazokha.
Taganizirani kuyang'ana njira izi monga mphatso kwa anthu omwe akuzungulirani komanso kwa inu nokha, lero ndi moyo wanu wam'tsogolo.
> Zotsatira:
> Alzheimer's Association. Kupewa ndi Kuopsa kwa Alzheimer's and Dementia. http://www.alz.org/research/science/alzheimers_prevention_and_risk.asp#injury
> Fisher Center ya Alzheimer's Research Foundation. Njira 7 Zowonongetsera Ngozi Yanu ya Alzheimer. https://www.alzinfo.org/articles/7-ways-reduce-alzheimers-risk/
> Institute of National Aging. Dipatimenti ya Zaumoyo ya Ukhondo ku United States. Kupewa Matenda a Alzheimer: Kodi Timadziwa Chiyani? https://www.nia.nih.gov/alzheimers/publication/preventing-alzheimers-disease/so-what-can-you-do
> Xu W, Tan L, Wang HF, et al. Kufufuza kafukufuku wa zifukwa zosinthika za matenda a Alzheimer's. Journal of Neurology, Neurosurgery & Psychiatry . August 2015: 2015-310548. http://jnnp.bmj.com/content/early/2015/07/27/jnnp-2015-310548