Nchiyani Chimayambitsa Kutha Kwa Ubongo Ndipo Kodi Zimachitidwa Bwanji?

Zamkati

• Kodi kafukufukuyu akuti chiyani?
• Kupeza thandizo
• Chithandizo
• Kupewa
• Idyani chakudya choyenera
• Muzipuma mokwanira
• Chitani masewera olimbitsa thupi
• Chitani masewera olimbitsa thupi
• Tengera kwina

Kodi kusamba kwa ubongo ndi chiyani?

Ngati ndinu mzimayi wazaka za m'ma 40 kapena 50, mutha kukhala kuti mukudutsa kumapeto kapena kumapeto kwa kusamba kwanu. Avereji ya zaka zomwe zasintha ku United States ndi zaka 51.

Zizindikiro ndizosiyana kwa mayi aliyense, ndipo zimaphatikizapo chilichonse kuyambira thukuta usiku mpaka kunenepa mpaka kutsitsi. Amayi ambiri amamva kuiwalika kapena kukhala ndi "chifunga chaubongo" chomwe chimapangitsa kuti kuzisokoneza.

Kodi mavuto okumbukira amakhala gawo lakutha? Inde. Ndipo "chifunga chaubongo" ichi chimafala kwambiri kuposa momwe mungaganizire.

Kodi kafukufukuyu akuti chiyani?

Pakafukufuku wina, ofufuza akuti pafupifupi 60% ya azimayi azaka zapakati amawauza kuti akuvutika kulingalira ndi zina ndi kuzindikira. Mavutowa akuchulukira azimayi omwe amadutsa kumapeto kwa nthawi.

Nthawi yowerengera nthawi ndiyomwe kusamba kutangotsala pang'ono kutha. Amayi omwe anali mu kafukufukuyu adawona kusintha kosakumbukika kwa kukumbukira, koma ofufuzawo akukhulupiriranso kuti "zoyipa" mwina zidapangitsa kuti izi zimveke bwino.

Ofufuzawo amafotokoza kuti azimayi omwe amatha kusamba nthawi zambiri amatha kukhala osasangalala, ndipo mwina izi zimakhudzana ndi kukumbukira. Osati zokhazo, koma "utsi wamaubongo" amathanso kulumikizidwa ndi zovuta zakugona komanso zizindikiritso zam'mimba zomwe zimakhudzana ndi kusintha kwa thupi, monga kutentha kwamphamvu.

China chimayang'aniranso pamalingaliro akuti azimayi omwe akuyamba kusamba akhoza kukhala ndi vuto lodziwika bwino. Makamaka, azimayi omwe anali mchaka choyamba cha msambo wawo adalemba otsika kwambiri pamayeso omwe awunika:

• kuphunzira mawu
• kukumbukira
• ntchito yamagalimoto
• chidwi
• kugwira ntchito zokumbukira

Kukumbukira kwa azimayi kumayenda bwino pakapita nthawi, zomwe ndizosiyana ndi zomwe ofufuzawo adaganiza poyamba.

Nchiyani chikuyambitsa kulingalira kwachabekuku? Asayansi amakhulupirira kuti zimakhudzana ndi kusintha kwa mahomoni. Estrogen, progesterone, follicle yotulutsa mahomoni, ndi mahomoni a luteinizing zonse zimayambitsa njira zosiyanasiyana m'thupi, kuphatikiza kuzindikira. Nthawi yopuma imatha pafupifupi zaka 4, panthawi yomwe mahomoni anu amatha kusintha mosiyanasiyana ndikupangitsa zizindikilo zingapo momwe thupi ndi malingaliro zimasinthira.

Kupeza thandizo

Zokumbukira nthawi yakusamba zimakhala zachilendo. Mutha kuyiwala komwe mudayika foni yam'manja kapena mukuvutika kukumbukira dzina la mnzanu. Ngati zovuta zanu zikuyamba kusokoneza moyo wanu watsiku ndi tsiku, itha kukhala nthawi yoti muwone dokotala wanu.

Dementia itha kuchititsanso kuganiza kwamitambo. Matenda a Alzheimer ndi omwe amayambitsa matenda a misala. Zimayamba ndikuvutika kukumbukira zinthu ndikukhala ndi zovuta kukonza malingaliro. Mosiyana ndi "chifunga chaubongo" chokhudzana ndi kusintha kwa nthawi, komabe, Alzheimer's ndi matenda omwe amapita patsogolo ndipo amakula nthawi yayitali.

Zizindikiro zina za Alzheimer's ndi:

• kubwereza mafunso kapena mawu mobwerezabwereza
• kutayika, ngakhale m'malo omwe mumawadziwa
• kuvuta kupeza mawu oyenera kuzindikira zinthu zosiyanasiyana
• zovuta kuchita ntchito za tsiku ndi tsiku
• zovuta kupanga zisankho
• kusintha kwa mkhalidwe, umunthu, kapena khalidwe

Chithandizo

Amayi ambiri, kusintha kwa msambo "ubongo waubongo" kumatha kukhala kofatsa ndipo kumatha zokha ndi nthawi. Zambiri zokumbukira kwambiri zingakupangitseni kunyalanyaza ukhondo wanu, kuiwala dzina la zinthu zomwe mumazidziwa, kapena kukhala ndi zovuta kutsatira njira.

Dokotala wanu atakana zina, monga matenda amisala, mutha kufufuza za menopausal hormone therapy (MHT). Mankhwalawa amaphatikizapo kumwa mankhwala ochepa a estrogen kapena kuphatikiza kwa estrogen ndi progestin. Mahomoniwa amatha kuthandizira pazizindikiro zambiri zomwe mumakumana nazo pakusamba, osati kungokumbukira kukumbukira.

Kugwiritsa ntchito estrogen kwanthawi yayitali kumakulitsa chiopsezo cha khansa ya m'mawere, matenda amtima, ndi mavuto ena azaumoyo. Lankhulani ndi dokotala wanu zaubwino motsutsana ndi kuopsa kwa mankhwalawa.

Kupewa

Simungathe kuletsa "ubongo wa ubongo" womwe umakhudzana ndi kusintha kwa thupi. Komabe, pali zosintha zina ndi zina pamoyo wanu zomwe mungachite kuti muchepetse zizindikilo zanu ndikukwaniritsa kukumbukira kwanu.

Idyani chakudya choyenera

Zakudya zomwe zili ndi mafuta otsika kwambiri a lipoprotein (LDL) cholesterol ndi mafuta zitha kukhala zoyipa pamtima panu komanso muubongo wanu. M'malo mwake, yesani kudzaza zakudya zonse ndi mafuta athanzi.

Zakudya zaku Mediterranean, mwachitsanzo, zitha kuthandizira thanzi laubongo chifukwa zili ndi omega-3 fatty acids ndi mafuta ena osasungika.

Zakudya zabwino ndi monga:

• zipatso ndi ndiwo zamasamba
• mbewu zonse
• nsomba
• nyemba ndi mtedza
• mafuta a maolivi

Muzipuma mokwanira

Kugona kwanu kumatha kukulitsa "ubongo wanu". Ndikakhala ndi mavuto atulo pamndandanda wazizindikiro zokhudzana ndi kusintha kwa thupi, kupumula kokwanira kumatha kukhala kotalikirapo. M'malo mwake, pafupifupi 61% ya azimayi omwe amabadwa atasiya kusamba amafotokoza za vuto la kugona.

Zomwe mungachite:

• Pewani kudya chakudya chachikulu musanagone. Pewani zakudya zokometsera kapena acidic. Zitha kuyambitsa kutentha.
• Dumphani zolimbikitsa monga caffeine ndi chikonga musanagone. Mowa ungasokonezenso kugona kwanu.
• Valani kuti muchite bwino. Osamavala zovala zolemera kapena mulu wa zofunda zambiri pabedi. Kutseka thermostat kapena kugwiritsa ntchito fani kungakuthandizeni kuti mukhale ozizira.
• Yesetsani kupumula. Kupsinjika mtima kumatha kupangitsa kuti kusuta kukhale kovuta kwambiri. Yesani kupuma kwambiri, yoga, kapena kutikita minofu.

Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi nthawi zonse kumalimbikitsidwa kwa anthu onse, kuphatikiza azimayi omwe amasintha. Ochita kafukufuku amakhulupirira kuti kuchita masewera olimbitsa thupi kungathandizenso kukhala ndi zizindikilo monga kukumbukira kukumbukira.

Zomwe mungachite:

• Yesani kuchita masewera olimbitsa thupi kwamphindi 30 osachepera masiku asanu pasabata kwa mphindi 150. Zochita zoyesera zimaphatikizapo kuyenda, kuthamanga, kupalasa njinga, ndi madzi othamangitsa.
• Phatikizaninso maphunziro azolimba muzolowera. Yesetsani kukweza zolemera zaulere kapena kugwiritsa ntchito makina olemera pamalo anu ochitira masewera olimbitsa thupi kawiri pa sabata. Muyenera kukhala ndi masewera olimbitsa thupi asanu ndi atatu ndikubwereza 8 kapena 12.

Chitani masewera olimbitsa thupi

Ubongo wanu umafunikira kulimbitsa nthawi zonse mukamakula. Yesani kupanga mapuzzles kapena kuyambitsa chizolowezi chatsopano, monga kusewera piyano. Kutuluka pagulu kumathandizanso. Ngakhale kusunga mndandanda wazinthu zomwe muyenera kuchita patsikuli kungakuthandizeni kukonza malingaliro anu mukakhala kuti muli ndi fungo.

Tengera kwina

Kukumbukira ndi zovuta zina zakuzindikira zomwe zimakhudzana ndi kusintha kwa nthawi ndi nthawi. Idyani chakudya chabwino, mugone mokwanira, muzichita masewera olimbitsa thupi, komanso kuti mukhale ndi thanzi labwino kuti muthandizidwe ndi zomwe mukudziwa pano.

Ngati "ubongo wanu" ukukulirakulira, kambiranani ndi dokotala wanu kuti muthetse mavuto ena azaumoyo kapena kufunsa za chithandizo cha mahomoni pakutha msambo.