Momwe mungapewere kukumbukira kukumbukira

Zamkati

• 1. Muzichita masewera olimbitsa thupi katatu pa sabata
• 2. Kuwerenga ndikupanga masewera oganiza
• 3. Yambitsani chakudya cha ku Mediterranean
• 4. Tengani nkhawa ndi kukhumudwa
• 5. Kugona maola 6 mpaka 8 patsiku
• 6. Pewani mapiritsi ogona
• 7. Pewani zakumwa zoledzeretsa
• 8. Chitani mayeso chaka ndi chaka

Kuiwala kukumbukira kumatha kukhala ndi zifukwa zingapo, zomwe zimafala kwambiri kwa anthu omwe ali ndi nkhawa, kuda nkhawa kapena omwe sagona tulo tofa nato, komanso mwa anthu opitilira 60, pomwe ma neuron amawonongeka kwambiri ndipo amatha kusunga zambiri, kutsogolera kuyiwala zochitika zaposachedwa, monga pomwe mudasunga chinthu, kupereka uthenga kapena kukumbukira dzina.

Izi zitha kupewedwa ndi malingaliro omwe amalimbikitsa ndikuwongolera magwiridwe antchito aubongo, monga kukhala ndi chizolowezi chodya bwino, wokhala ndi ma anti-oxidants, kupewa kupsinjika, kuchita masewera olimbitsa thupi, kuphatikiza pakuwerenga ndikuwunika mozama.

Komabe, ngati kukumbukira kukumbukira kumayamba kusokoneza zochitika za tsiku ndi tsiku kapena kumakhala kosalekeza, ndikofunikira kukaonana ndi wazachipatala kapena wazachipatala, kuti matenda omwe angayambitse kukumbukira kukumbukira, monga Alzheimer's, kukhumudwa, amafufuzidwa.kapena hypothyroidism, mwachitsanzo. Kuti mumvetsetse bwino matenda ndi zomwe zimabweretsa kukumbukira kukumbukira, onani zomwe zimayambitsa komanso momwe mungachitire kuti musunge kukumbukira.

Chifukwa chake, malingaliro omwe akuyenera kutengedwa kuti apewe zovuta zokumbukira kapena matenda, makamaka matenda aubongo a Alzheimer's, ndi awa:

1. Muzichita masewera olimbitsa thupi katatu pa sabata

Kuchita masewera olimbitsa thupi kumapangitsa kuti magazi aziyenda bwino komanso kuthamanga kwa magazi kupita ku ubongo, kuteteza maselo anu. Zochita ziyenera kuchitidwa osachepera katatu pamlungu, koma moyenera kasanu pamlungu.

Kuphatikiza apo, kuchita masewera olimbitsa thupi kumateteza thupi kumatenda ena omwe ndi owopsa kuubongo, monga kuthamanga kwa magazi, matenda ashuga komanso cholesterol.

2. Kuwerenga ndikupanga masewera oganiza

Kukhala okangalika m'maganizo ndikofunikira kuti ma cell amubongo azitetezedwa ndikuwateteza kuti asawonongeke, zomwe zimabweretsa zovuta pakuganiza ndikusunga chidziwitso.

Chifukwa chake, kuwerenga buku nthawi zonse, kusewera masewera omwe amagwiritsidwa ntchito pokambirana monga ma crosswords, kusaka mawu, sudoku kapena ngakhale kuphunzira maphunziro azilankhulo, nyimbo kapena chilichonse chomwe chingakusangalatseni chimakhala chovuta kuubongo, chomwe chimamupangitsa kuti akhale wolimbikira.

3. Yambitsani chakudya cha ku Mediterranean

Chakudya chomwe chimapewa kudya zinthu zopangidwa ndi mafakitole, koma chili ndi zipatso, ndiwo zamasamba, nsomba ndi zakudya zonse, chimakhala ndi zinthu zofunika kuteteza antioxidants ndi anti-yotupa muubongo, kukhala yofunikira kwambiri popewa kukumbukira kukumbukira komanso kukulitsa Alzheimer's.

Zina mwazofunikira pakudya chilichonse cha thanzi laubongo ndi omega 3 ndi vitamini E, zomwe zimapezeka mumafuta, nsomba, mtedza ndi maamondi, ma antioxidants, monga vitamini C, zinc, magnesium ndi potaziyamu, omwe amapezeka zipatso, ndiwo zamasamba ndi masamba, kupatula ulusi , zilipo zonse. Kuphatikiza apo, ndikofunikira kupewa zakudya zokhala ndi shuga wambiri, mafuta odzaza ndi mchere, chifukwa zimalepheretsa kufalikira komanso kulepheretsa kugwira ntchito kwa ubongo.

Onani malangizo ochokera kwa katswiri wathu wazakudya pa zomwe tingadye:

4. Tengani nkhawa ndi kukhumudwa

Kuda nkhawa ndi kupsinjika ndizofunikira zomwe zimapangitsa kuiwalika mwadzidzidzi ndikutha kukumbukira, chifukwa zimapangitsa kuti zikhale zovuta kusunga chidziwitso, kusiya ubongo ukusokonezeka kuti athe kukumbukira, kuwonjezera pakupanga mahomoni monga cortisol ndi adrenaline, zomwe zimawononga chiwalo ichi . Chifukwa chake, izi zimayenera kuchitidwa ndi zochitika zakupumula, monga kusinkhasinkha, yoga ndi zolimbitsa thupi, komanso psychotherapy.

Komabe, nkhawa ikakhala yayikulu kapena kukhumudwa kulipo, kungafunikenso kukaonana ndi wazamisala kuti ayambe kulandira chithandizo pogwiritsa ntchito mankhwala opatsirana pogonana kapena othandizira kupsinjika, omwe ndi ofunikira pakukweza thanzi lam'mutu komanso kupewa kuwonongeka kwa ubongo. Phunzirani maupangiri ena kuti athane ndi nkhawa komanso nkhawa.

5. Kugona maola 6 mpaka 8 patsiku

Chizolowezi chogona bwino, pakati pa maola 6 ndi 8 patsiku, ndikofunikira kuti ubongo uzitha kukonza zokumbukira ndikuphatikiza zonse zomwe zaphunziridwa tsiku lonse. Ubongo wotopa umawonjezeranso nkhawa ndikupangitsa kuti kuzikhala kovuta kusunga zidziwitso ndi kulingalira kwakanthawi, zomwe zimapangitsa kuiwala komanso kusokoneza munthu.

Onani malangizo ali 10 omwe ayenera kutsatira kuti mugone bwino.

6. Pewani mapiritsi ogona

Mapiritsi ena ogona, monga Diazepam, Clonazepam (Rivotril) kapena Lorazepam, mwachitsanzo, ayenera kugwiritsidwa ntchito pazochitika zofunikira, zomwe zimaperekedwa ndi wazamisala kapena katswiri wazamaubongo, chifukwa ngati agwiritsidwa ntchito mopitilira muyeso komanso mosafunikira, amachulukitsa chiopsezo cha Alzheimer's.

Mankhwala ena, monga ma anticonvulsants ndi anti-vertigo mankhwala, monga Cinarizine ndi Flunarizine, mwachitsanzo, amathanso kubweretsa kusokonezeka kwa ubongo ndi kuyiwala. Chifukwa chake, ndikofunikira kuyamba kugwiritsa ntchito mankhwala pokhapokha ndi upangiri wa zamankhwala.

7. Pewani zakumwa zoledzeretsa

Kumwa mowa kwambiri, kuwonjezera pa zizolowezi zina, monga kusuta fodya komanso kugwiritsa ntchito mankhwala osokoneza bongo, ndizowopsa kuubongo, kumathamangitsa kukumbukira kukumbukira ndikulepheretsa kulingalira, ndipo kuyenera kupewedwa ngati mukufuna kukhala ndi thanzi labwino muubongo.

8. Chitani mayeso chaka ndi chaka

Ndikofunikira kwambiri kufufuzira kupezeka ndikupanga chithandizo choyenera cha matenda monga kuthamanga kwa magazi, matenda ashuga, cholesterol kapena kusintha kwa mahomoni, chifukwa ngati sangayang'aniridwe, amatha kuwononga kayendedwe ka magazi ndikuwononga pang'onopang'ono kugwira ntchito kwa ziwalo zosiyanasiyana, monga ubongo, mtima ndi impso.