Kan taksa peng mak ber chu thluak hi a ni. Ngaihtuah teh, i rilru chhunga thil awmte chu mawi takin thu-ah a letling a, onion chop atanga tlan thlengin chetna zawng zawng a control a, naupan lai atanga hriatrengna mawi tak tak a khawlkhawm a, heng zawng zawng hi i thluak hian a ti vek a ni. Mahse a tam zawkah chuan he thluak hlutna hi kan ngaihtuah vak lo a ni lawm ni? Mi tam tak chuan kum 60-70 an nih veleh an thluak hriselna chungchang an ngaihtuah tan a, chu chu an hriatrengna a tlahniam zauh zauh a, theihnghilh thei an lo ni ta a ni. Mahse a nihna takah chuan kan naupan lai atanga kan thluak hrisel taka vawn reng theihna tur thil tam tak a awm.
Thinlung a hrisel chuan thluak pawh a hrisel bawk!
I thluak hriselna atana i tih theih pawimawh ber chu i rilru leh thisen kalna hriselna enkawl hi a ni. Hemi chungchang hi doctor nen inbiakna neih fo a pawimawh a, thurawn lak a pawimawh bawk. A awlsam zawngin sawi ila, kan thinlung leh thisen kalna kawng hrang hrangah thisen a luang tha a nih chuan kan thluak pawhin thisen kal tha tak a dawng ve bawk ang.
Ngaihtuah teh, thluak cell te hian thisen atang hian an mamawh nutrients leh oxygen an hmu thin. Chuvangin thisen sang, cholesterol sang, meizuk, leh zunthlum ang chi dinhmunte hian thluaka thisen kal dan a tibuai thei a ni. Hei hian thluak cell a tichhe thei a, kum upat ruala lo awm neurodegenerative diseases vei theihna a tipung thei bawk.
A chang chuan thisen kalna kawng bang ah thau a awm khawm a, a thim thin. Hei hi damdawi lam chuan ` atherosclerosis` tia hriat a ni. Chutiang a lo thlen chuan thisen kalna kawngte chu a zim a, thluak lamah thisen a phur tawk thei lo. Hetiang dinhmun hi a nasat chuan thisen kalna kawng chhungah thisen zam a lo awm thei a, thluak hmun thenkhata thisen kal chu a titawp vek thei a ni. Hei hi `ischemic stroke` an ti a. Hei hian thluak hi hun eng emaw chen emaw, chatuan emaw a tichhe thei a ni.
Nun hrisel leh thawkrim taka nun hian heng harsatna tam tak hi pumpelh turin a pui thei che a ni. Sweden rama zirchianna lian tak pakhatah chuan hmeichhia ei leh in hrisel ei, exercise regular , zu in lo, zu in tihtlem, leh an body mass index (BMI) 25 hnuai lam dah te hian stroke vei an nei tlem zawk tih hmuhchhuah a ni.
Mut that hi thluak tan a pawimawh hle.
I thluak hnathawh thatna tur kawng dang chu darkar 7-9 chhung mut that hi a ni. Mut hi thluak reset leh tihdam leh rilru hriselna siam thatna tha ber a ni.
Tun hnaia zirchianna atanga a lan dan chuan kan mut hian thluaka toxins awm khawm `beta-amyloids` ang chi te chu kan paih chhuak thin. Heng toxins te hi `Alzheimer`s` thlentu an nileh dementia dangte pawh a awm bawk. Chuvangin tunah chuan zan mut that a pawimawh zia i hrethiam tawh ngei ang.
Mut that theihna tur kawng awlsam tak tak te chu hetiang hi a ni.
| Eng nge Tih Tur | Thluak tan hlawkna a awm |
|---|---|
| Digital device atanga hla takah awm rawh. Nitin hun khata mut thin hi tih dan phung siam rawh. Mut hma minute 30-60 chhungin i phone, TV, leh computer ang chi screen zawng zawng kha off vek rawh. | Screen atanga blue light lo chhuak hian mut tirtu hormone siam a tibuai a ni. Hetiang tih dan hian thluak chu chawlh hahdam leh mut tura inbuatsaihna hun a pe a ni. |
| I rilru a awm chu ziak rawh. I lu-a lungkhamna awmte leh naktuk hna i thawh turte chu lehkhabu te tak teah ziak rawh. | Kan rilru hian thil a ngaihtuah reng a, lungkhamna a siam fo thin. Chutiang thilte kan ziah chuan thluak chuan, ‘Tun dinhmunah hian he thil hi ka ngaihtuah a ngai lo’ tih signal a dawng a. Chu chuan rilru a ti thlamuang a, mut a awlsam phah bawk. |
| Minute 5-10 chhung ngaihtuahna seng rawh. I thawk chhuah dan chu en mai rawh. I rilru kha ti thlamuang rawh. | Meditation hian thluaka lungkhamna, lungngaihna leh inflammation te a ti tlem a ni. Tin, mut that nan a pui bawk a, i ngaihtuahna a tipung bawk. |
Exercise hi thluak tan investment tha ber a ni
Ni khata minute 30 kal te, zai class lak te, tui chawi te ang chi thil hian i taksa a ti hrisel a, i hriatna hriselna a ti tha ang.
Exercise hian thluaka thisen kal a tipung a . Zirna hrang hrangah pawh exercise hian hippocampus , thluak peng pakhat , hriatrengna atana mawhphurtu chu a ti lian thei tih a tarlang bawk. He hmun hi kan tar chhoh zel chuan a pianphungah a tlahniam zel a ni.
Italy atanga zirchianna thar chuan thluak hnathawh thatna tur chuan weight-bearing exercise hi a pawimawh hle tih a tarlang. Chutianga kan tih chuan kan thluak hian signal a dawng a, chu chuan cell thar, hrisel tak a siam chhuak thin.
Thluak tana tha ei leh in tur
I dam chhung zawnga i thluak hrisel taka awm reng tur chuan omega-3 fatty acids , saturated fat tlem, leh green vegetables (spinach leh kale ang chi), leh whole grains tamna ei tur i zawm tur a ni.
He thluak tana chaw tha hi eng nge ni?
- Nga : Nga hriak nei, salmon, mackerel, leh sardines te.
- Thlai leh thei: a bik takin berry leh green leafy vegetables.
- Nuts: Buhfai, cashew, almond, etc.
- Olive oil , avocado te pawh a awm bawk
- Sa sen chu tihtlem rawh.
He ei leh in hi `Mediterranean diet` kan ti bawk. Thluak hriselna tichak tura ruahman bik `MIND diet` (Mediterranean leh DASH diet inzawmkhawm) zawmtute chuan `Alzheimer`s` natna vei an tlem tih hmuhchhuah a ni.
I ei leh in a thil tui tak dang chu dark chocolate a ni . Cocoa-a flavanols hian hriatrengna leh thluak hnathawh a tichak tih hmuhchhuah a ni.
Tin, ni khata coffee i in zat pawh fimkhur hle ang che. Coffee hi a tlem berah i in chuan i focus a ti tha thei hle. Mahse, coffee no hnih aia tam in hian nghawng ṭha lo a nei thei a, zan mut a tibuai thei bawk. Zing lamah coffee no khat emaw pahnih emaw in a, tlai dar 2 hnuah caffeine tel lo in tur lama inthlak a tha ber.
Mahni chauh awm suh, i thiante zawm rawh.
TV en leh Facebook chauh scroll ai chuan i thiante nen hun tam thei ang ber hmang rawh. Engvangin nge chu chu? Thian i biak hian an thusawi i ngaithla a, chhanna i ngaihtuah a, i sawi let leh thin... Heng zawng zawng hian thluak hmun hrang hrangah vawi khatah thisen a kal kual tir thin. Chumi awmzia chu social nih hi thluak tan pawh exercise tha tak a ni tihna a ni.
Tin, ṭhiante bula i awm hian lungngaihna ang chi natna i tuar tlem hle bawk. Depression hi thluak hnathawh dan direct-a nghawng thei thil a ni. Miin lungngaihna emaw, lungkhamna emaw a tuar a nih chuan an thluak chu thil tul lo ngaihtuahin a buai reng a, chuvangin thil thar zir kawngah 100% ngaihven a pe thei lo.
I thluak chu challenge la, thil thar zir rawh
I dam chhung zawnga thil thar zir hi i thluak hriselna atana tha dang a ni. Chu chu chaw thar siam zir emaw, musical instrument tum zir emaw, i tlawh ngai loh khawpuiah pawh i kal kual emaw pawh ni se.
Thil thar i zir chuan thluak cell inkarah inzawmna thar (neural circuit) a lo piang a, kawngpui thar ang maiin. Heng "kawngpui" te hi an lo lian zel a, thluak hian "backup system" chi khat a siam chhuak thin. Tichuan, thluak hi kum upat ruala lo thleng thin thluak lam natnain a nghawng chu a tuar lo zawk a ni.
Online "brain games " khelh ai chuan khawvel tak tak thiamna zir hi i thluak tan a tha zawk hle tih hre reng ang che. A chhan chu online games hian chu game nena inzawm thiamna chu a tichangtlung zawk chauh a ni. Mahse khawvel tak tak thiamna i zir chuan nitin nunah pawh a tangkai hle.
Take-Home Thuchah a ni
- I thinlung hriselna hi uluk reng ang che. I thisen sang leh cholesterol level control turin doctor rawn la.
- Zan tin darkar 7-9 chhung mut tha leh thuk tak nei thin ang che.
- Nitin exercise la. I ke rit tih hriat theihna tur exercise, kea kal leh tlan te hi thluak tan a tha hle.
- Sangha, thlai hring, thei leh thei chi hrang hrang tamna ei tur ei rawh. Sa sen leh processed foods te khap tlat ang che.
- Mahni chauhna chu paih bo la, ṭhiante nen hun hmang rawh. Thluak tan stimulus tha tak a ni.
- Lazy suh, thil thar zir reng rawh. Ṭawng thar emaw, musical instrument emaw, recipe thar emaw pawh a ni thei. I thluak chu challenge fo rawh.
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