Mphamvu Yodabwitsa ya Ubongo Wanu: Kodi Neuroplasticity ndi Chiyani?

Kodi mukuganiza kuti ubongo wanu nthawi zonse umakhala chimodzimodzi ndipo susintha? Sizili choncho. Ubongo wathu ndi chiwalo chodabwitsa chomwe chimasintha nthawi zonse m'miyoyo yathu, kusintha pamene tikuphunzira zinthu zatsopano, ndikukhala olimba ndi chidziwitso. Luso lodabwitsa ili la ubongo losintha ndikusintha mwanjira imeneyi ndi lomwe timatcha neuroplasticity mu zamankhwala. Mwachidule, mukaphunzira china chatsopano, kuchita luso latsopano, kapena kumva chisoni kapena kudabwa, ubongo wanu umasintha moyenerera. Njira yomwe imathandizira izi imatchedwa neuroplasticity.

Kodi kusokonekera kwa mitsempha ya m'mitsempha kumakhudza bwanji miyoyo yathu?

Tangoganizani kuti wina wataya luso lolankhula chifukwa cha matenda monga kufooka kwa thupi kapena sitiroko. Koma pakapita nthawi, gawo lina la ubongo lomwe silinawonongeke limatenga ntchito yolankhula. Pang'onopang'ono, ndi kukonzanso, munthuyo amatha kugwiritsa ntchito gawo lina la ubongo kuti alankhulenso. Ichi ndi chitsanzo chabwino kwambiri cha neuroplasticity. Mofananamo, munthu amene ali ndi vuto la kumva akhoza kukhala ndi mphamvu yowona kapena kununkhiza. Izi zili choncho chifukwa ubongo umawonjezera mphamvu ya mphamvu zina kuti ulimbitse kutayikako. Chidziwitso chilichonse chomwe timakumana nacho, kuyanjana kulikonse komwe timakumana nako, kumapangitsa kuti netiweki ya mitsempha pakati pa ma neuron muubongo wathu imangidwenso ndikukonzedwanso. Poyamba, ubongo ukazolowera chinthu chatsopano, ntchito yake yokha imasintha. Timatcha Functional Plasticity . Koma mukachita chinthu chomwecho mobwerezabwereza, kapangidwe ka ubongo kamayamba kusintha. Timatcha Structural Plasticity . Tangoganizirani kuti mukuyesera kukonza momwe mukumenyera mpira mukamasewera cricket. Muli ndi manja onse awiri, koma tsopano mukuwagwiritsa ntchito mwanjira yatsopano komanso yabwino. Nthawi yomweyo, ma neuron muubongo wanu omwe ali okhudzana ndi zomwe akuchita amayamba kugwirana ntchito m'njira zatsopano. Pamene mukupitiriza kuchita, kulumikizana kwatsopano komanso kwamphamvu (synapses) kumapangidwa pakati pa ma neuron amenewo. Ichi ndi chomwe kuphunzira kuli.

Njira zina zazikulu zomwe neuroplasticity imagwirira ntchito

Pali njira zambiri zosiyanasiyana zomwe ubongo umasinthira mkati mwa lingaliro la neuroplasticity. Tiyeni tiwone zingapo mwa izo.

• Kupanga maselo atsopano a mitsempha (Neurogeneis):Ubongo wa munthu wamkulu umapanga ma neuron atsopano ochepa kwambiri kuposa mwana, koma akatswiri amakhulupirira kuti izi zimachitikabe mu hippocampus , gawo la ubongo lomwe ndi lofunika kwambiri pazinthu monga kukumbukira ndi kuphunzira.
• Kufalikira kwa Nthambi za Dendritic: Maselo amitsempha akawonongeka, maselo amitsempha athanzi omwe ali pafupi amamera nthambi zatsopano (dendrites) kuti zithandize kudzaza mpata. Izi zimathandiza kubwezeretsa ntchito m'dera lomwe lawonongeka.
• Synaptogenesis: Pamene ntchito yomweyo ikubwerezedwa, maselo a mitsempha ofanana amalumikizana pamodzi, ndipo pakapita nthawi, maulumikizidwe atsopano (synapses) amapangidwa pakati pawo. Izi zimachitika mofulumira kwambiri ali mwana.
• Kulimbitsa Synaptic: Pamene mukupitiriza kuchita chinthu chatsopano, maulumikizano a mitsempha (synapses) ogwirizana nawo amakhala olimba. Izi zimapangitsa kuti kulumikizana pakati pa mitsempha kukhale kogwira mtima kwambiri.
• Kudula kwa Synaptic: Tangoganizani kuti simunagwiritse ntchito chinthu chomwe mwaphunzira. Kenako kulumikizana kwa mitsempha komwe kunapangidwa ndi iyo kumatha kufooka ndikutha. Izi sizoyipa kwenikweni. Zili ngati ubongo "ukudziyeretsa" wokha pochotsa zinthu zosafunikira. Izi zimapangitsa ubongo kugwira ntchito bwino.

Mfundo Zokhudza Kusakhazikika kwa Ubongo: Kodi Mungaphunzitse Bwanji Ubongo?

Ngati ubongo wathu usintha chifukwa cha zomwe takumana nazo, kodi tingawongolere njira imeneyi mwa kupatsa ubongo zinthu zothandiza kwambiri? Kodi tingagwiritse ntchito chidziwitsochi kuthandiza ubongo kuchira pambuyo pa kuwonongeka kwina? Inde. Kutengera ndi malingaliro awa, ofufuza Jeffrey A. Kleim ndi Theresa A. Jones adayambitsa mfundo 10 za neuroplasticity. Amafotokoza momwe kuphunzira kumathandizira ubongo kuchira pambuyo pa kuwonongeka.

Kodi tingatani kuti tiwongolere thanzi la ubongo ndi kukhazikika kwa mitsempha?

Dokotala Tansy akulangiza anthu omwe akufuna kusunga ubongo wawo ukhale wathanzi ndikugwiritsa ntchito bwino luso limeneli lotchedwa neuroplasticity kuti atsatire dongosolo la "SHIELD".

• S - Tulo: Pezani maola 7-8 ogona bwino usiku uliwonse. Kugona n'kofunika kwambiri polimbitsa kukumbukira ndikuchotsa poizoni wosafunikira muubongo (monga ma plaque omwe angayambitse matenda a dementia).
• H - Kuthana ndi Kupsinjika Maganizo : Pezani njira yothetsera kupsinjika maganizo kwanu. Kungakhale kusinkhasinkha, kuchita masewera olimbitsa thupi, chizolowezi, kapena kuwerenga buku. Kupsinjika maganizo kwa nthawi yayitali kungayambitse kutupa muubongo.
• I - Kulankhulana ndi ena: Sungani ubale wolimba ndi anthu, monga kulankhulana ndi anzanu abwino komanso achibale. Izi zimateteza thanzi la ubongo .
• E - Kuchita Masewera Olimbitsa Thupi: Chitani masewera olimbitsa thupi apakati mpaka amphamvu kwa mphindi zosachepera 150 pa sabata (masiku 5, mphindi 30 patsiku). Kuchita masewera olimbitsa thupi kumalimbikitsa kukula kwa maselo atsopano a mitsempha.
• L - Phunzirani zinthu zatsopano: Phunzirani ndikuchita zinthu zatsopano, maluso atsopano, zomwe zimakupangitsani kukhala ndi mavuto. Izi zimalimbitsa ma synapses muubongo wanu.
• D - Zakudya : Zakudya zokhala ndi ndiwo zamasamba zambiri, zipatso, nyemba, tirigu wonse, mafuta abwino, ndi nyama yofiira yochepa (monga zakudya za ku Mediterranean) zimathandiza kwambiri ubongo.

Kuchuluka kwa mitsempha ya m'magazi kumawonjezeka pambuyo pa kuvulala kwa ubongo kapena sitiroko kuti kuthandize kuchira. Mwachitsanzo, luso limeneli limakhala pachimake m'miyezi iwiri kapena itatu yoyambirira pambuyo pa sitiroko. Chifukwa chake, ndikofunikira kwambiri kulandira chithandizo choyenera panthawiyi. Lankhulani ndi dokotala wanu za izi ndikupeza malangizo oyenera.