Chifukwa Chiyani Sindikukumbukiranso Mayina ?!

Zamkati

• Onaninso za

Kuyika makiyi anu agalimoto molakwika, kusalongosola dzina la mkazi wa mnzanu, ndikulemba chifukwa chomwe mudalowera mchipinda kumatha kukupangitsani kukhala amantha - ndikumakumbukira kwanu kale kuzimiririka? Kodi kungakhale koyambirira kwa Alzheimer's?

Wozizira. Kutayika kwachidziwitso sikungalephereke pamene mukukalamba, koma malinga ndi kafukufuku wazaka 10 wa akuluakulu 10,000 omwe adasindikizidwa mu British Medical Journal, kwa anthu ambiri sizingayambe mpaka zaka pafupifupi 45. Inde, malipoti ochepa ati kutsika pang'onopang'ono kumayamba kuyambira 27, koma kafukufuku wina akuwonetsa kuti malingaliro anu akadakulabe panthawiyo. "Kukula kwa lobe yakutsogolo, yomwe imayendetsa malingaliro ovuta, kumapitilira kwa anthu ena mpaka zaka za m'ma 20 kapena mochedwa 30s," akutero Gary Small, MD, pulofesa wa zamisala ku Semel Institute for Neuroscience and Human Behavior ku UCLA komanso wolemba mabuku. iBrain. "Kuphatikizansopo pali zokutira zoteteza kuzungulira" mawaya" autali omwe amalumikiza ma cell aubongo omwe amafika pachimake zaka 39, kotero ma sign omwe akuyenda pamawayawa amafulumira."

Chifukwa cha kugwedezeka kwa malingaliro anu ndichosavuta kwambiri. “Nthaŵi zambiri kulephera kukumbukira zinthu kwanthaŵi yochepa kumadza chifukwa cha kupsinjika maganizo,” akutero Carolyn Brockington, M.D., mkulu wa Stroke Programme pachipatala cha St. Luke’s-Roosevelt mu New York City. "Tonse tikuthamangira pochita zinthu miliyoni, ndipo ngakhale anthu ambiri amaganiza kuti atha kuchita zambiri, ubongo nthawi zina umavutika kusunthira kuchoka pachinthu china kupita china ndikubwerera." Vuto silokumbukira kwanu kapena ngakhale kuchita zambiri; Ndiko kuti muyenera kuyang'ana kwambiri ndi kukumbukira zinthu zomwe mudzafune kukumbukira pambuyo pake, monga kuti munasiya makiyi anu pa mbedza pafupi ndi khomo.

Ngati kuiwala kwanu kuyamba kusokoneza ntchito zanu za tsiku ndi tsiku, monga kukwaniritsa ntchito yanu kapena kusamalira banja lanu, mutha kukhala ndi vuto lomwe simuyenera kunyalanyaza. "Pali matenda osiyanasiyana omwe angakhudze kukumbukira kwanu, monga matenda a chithokomiro, kusowa kwa vitamini, ndi kuchepa kwa magazi," adatero Brockington. Ngati mukuganiza kuti vuto lanu ndiloposa kupsinjika, lembani mndandanda wazomwe zakumbukireni zanu zidakulepheretsani, ndipo mukakhala ndi zitsanzo zisanu kapena kupitilira apo, lankhulani ndi dokotala wanu. Amatha kuthandizira kuthana ndi zovuta zilizonse ndikusintha zomwe zawonongeka m'maganizo, ndikuwona ngati mungafunike kuyesedwa kwamankhwala am'maganizo.

ZOKHUDZA: Zakudya 11 Zabwino Kwambiri mu Ubongo Wanu

Apo ayi, yang'anani thanzi lanu. "Zomwe mumachita mthupi lanu mukadali achichepere zimakhudza ubongo wanu," akutero a Small. “Nkhawa, kuvutika maganizo, kugwiritsa ntchito mankhwala osokoneza bongo, zakudya zosapatsa thanzi, kusachita masewera olimbitsa thupi, kugona tulo, ndi zinthu zina zakunja zingakhudze kukumbukira kwanu m’kupita kwa nthaŵi. Kuti mutetezedwe kwambiri kwa okalamba msanga, tsatirani njira zosavuta izi kuti musunge hard drive yanu yamkati kuti igwire ntchito bwino kwambiri.

1. Pezani mtima wanu kugunda. Mutha kupanga ubongo monga momwe mumapangira flat abs. Kudya moyenera ndi kuchita masewera olimbitsa thupi kwa mphindi zosachepera 30 masiku asanu pasabata ndikofunikira kuti mutu wanu ukhale wolimba komanso wathanzi, atero a Peter Pressman, MD, mnzake wamaubongo ku Memory and Aging Center of the University of California, San Francisco. "Ngati mumachita masewera olimbitsa thupi ndikumenya kugunda kwa mtima wanu kupitirira 60 peresenti, mutha kusintha luso lanu lodziwitsa - kusungira maselo abongo abwinobwino - zomwe zingathandize kuthana ndi matenda m'kupita kwanthawi," akutero. Kugwira ntchito kumatulutsa neurotrophic factor (BDNF) yaubongo, puloteni yomwe ndiyofunika kwambiri kuti tisunge ma neuron athanzi ndikupanga zatsopano zomwe zimathandiza kupewa matenda monga Alzheimer's ndi Huntington's.

2. Lowezani "Chilombo." Kuwonetsa malingaliro anu ku njira iliyonse yatsopano yomwe mukuphunzira, yomwe ndi chinsinsi cha ubongo wathanzi, akutero Vonda Wright, MD, dokotala wa opaleshoni ya mafupa komanso wolemba mabuku. Kuwongolera Kukula Bwino. Chifukwa chake yesetsani kuphunzira mawu a nyimbo yatsopanoyi kuchokera Eminem ndipo Rihanna, kapena ngati ndinu okonda hip-hop, sankhani nyimbo yakunja kwa mtundu womwe mumakonda. Ndizovuta kwambiri kuzidziwa, ndizokoma komanso zamphamvu kwambiri maswiti aubongo.

3. Dinani "kufufuta" batani. Ubongo wanu umadzaza ndi zambiri kuposa kale - nkhani, ntchito, ngongole, mapasiwedi-ndipo simukukanikiza batani lama "delete" nthawi zambiri, zomwe zimapangitsa kuti zikhale zovuta nthawi zina kuti mupange malo obwera. Chotsani katunduyo polemba mndandanda wambiri. "Kulekanitsa zomwe muyenera kuchita ndi mndandanda wazing'ono zomwe zimakwaniritsidwa kumathandiziratu kuchepetsa nkhawa kuti musamawerenge zonse, zomwe zimatseka ubongo wanu," akutero Wright.

Amapereka lingaliro lakuphwanya zinthu zomwe mutha kumaliza mphindi zisanu, mphindi 20, ndi ola limodzi-mwanjira imeneyi mukakhala ndi mphindi 20 kuti mupulumutse, mutha kuwona mndandandawu ndikuwoloka chinthucho. Mukakhala ndi zonse zakuda ndi zoyera, fuhgettaboutit. Zowona, yesani "kufufuta" zinthuzo kapena kuziyika mu "foda" yamalingaliro ndipo ingokumbukirani kuti muyenera kukwaniritsa zomwe zili pamndandanda wanu - mudzafika kwa iwo nthawi ikakwana, ndipo ngati china chake sichinachitike. mndandanda, sizofunikira kwenikweni kuda nkhawa nazo (choncho musatero!).

ZOKHUDZA: 8 Njira Zowopsa Kupsinjika Kumakhudza Thanzi Lanu

4. Sonkhanitsani motalika. Munamva kuti kugona maola 12 Loweruka sikungapindule chifukwa muli ndi maola asanu usiku wambiri pa sabata-ndipo ngati mukunyalanyaza izi, mwina izi zingakupangitseni kuti mukhale ndi nthawi yogona nthawi zonse: "Kugona sikofunikira kuti thupi likhalenso ndi thanzi labwino komanso kuti mukhale ndi thanzi labwino m'maganizo," akutero Brockington. "Momwe zimakhudzira ubongo sizikudziwika, koma tikudziwa ngati simukhala ndi nthawi yogona, pamakhala zowonjezerapo ndipo zimayamba kukhudza kukumbukira kwanu."

Malinga ndi National Institutes of Health, kupanga ngongole yogona kwa ola limodzi patsiku kumatha kukhudza magwiridwe antchito anu, kuthekera kwanu kudziwa zambiri, komanso kusangalala. Kusagona mokwanira kwalumikizidwanso ndi kutukusira kowonjezereka, komwe kungayambitse kukumbukira kukumbukira. M'malo mongodula kugona kwanu kwamtengo wapatali kuti mudzuke m'mawa kuti mugwire nawo gawo lofunikira, yesani kwa mphindi 60zo ndikudzuka kupumula, kulimbikitsidwa, komanso kulingalira bwino ndikupanga zisankho zabwino, Brockington akuti.

5. Chotsani zipangizo zanu. Kukumbukira kwanu kuli ngati Gulu-gwiritsani ntchito kapena kutaya. Chifukwa chake ndizosavuta kuti musalowerere pamtima manambala a foni kapena njira yopita kwa dokotala wanu wamankhwala, mafupikitsidwewa amafupikitsa mphamvu ya noggin, Brockington akuti. Limbaninso podziletsa paukadaulo pang'ono. Yesetsani kusunga foni yanu muchikwama mukamacheza ndi anzanu, ikani kukumbukira mafoni nambala zisanu - monga za bwenzi lanu lapamtima, zibwenzi, abwana, abale, ndi othandizira - ndikuyamba kudalira GPS yanu kapena Google Maps kangapo. Zedi, mutha kupita pamalo olakwika, koma izi zikutanthauza kuti mutha kuphunthwanso pamadzi odabwitsa omwe mulibe pa Yelp.

6. Mvetserani kwa Tolstoy. "Kufufuza kwa ubongo kumawonetsa kuti ngati mumva, kulemba, kapena kunena mawu, magawo osiyanasiyana aubongo amalimbikitsidwa," akutero a Small. Ndipo monga mwana wazaka ziwiri, ubongo wanu umakhumba kukondoweza-komanso zambiri. Kuti zosiyanasiyana zibwere, ganizirani kumvetsera mabuku omwe ali ndi pulogalamu yaulere ngati Yomveka pamene mukupita kuntchito, kuphika chakudya chamadzulo, kuyeretsa, kapena sitolo. Kaya mumasankha Mtsikana Wopita ndi Gillian Flynn kapena mudzitsutse kuti mumvetsere zolembalemba monga Anna Karenina kapena Nkhondo ndi Mtendere, mupanga ntchito ya ho-hum kukhala yosangalatsa komanso kupewa kusungulumwa kwaubongo.

7. Wanzeru! Kuchuluka kwa nthawi yomwe amayi anu adayimbira kukufunsani momwe mungatengere chithunzi ndi foni yake ndi umboni kuti zaka zimakhudza luso lanu lamaganizidwe. Komabe anthu omwe amakupatsani moyo akadali ndi zinthu zochepa pa inu. Nthawi ndi zokumana nazo zawapatsa nzeru komanso kuwamvera chisoni zomwe zingakutengereni moyo wonse kuti mukwaniritse, inatero kafukufuku mu 2013 Psychology ndi Kukalamba. Choncho amayi akamalankhula, lembani manotsi.

8. Sinthanitsani FaceTime ndi nthawi yakumaso. Kulumikizana ndi m'modzi ndi munthu-osati kudzera pazenera-kuli ngati kuyika ndalama mumaphunziro anu aubongo. "Kuyankhula ndi anthu ndikukhala ndi chintchito ndiko kuchita masewera olimbitsa thupi," akutero a Small. "Muyenera kuwerenga mawu, monga mamvekedwe ndi kupuma, ndikuganiza yankho loyenera kwinaku mukuyang'ana momwe anzanu akuyankhira, zonse zomwe zimawotcha ma cell a neural."

Onaninso za