Usenokuba buhlungu kukuba amalungu osapho lwakho awaphilanga ixesha elide. "Ndinayo loo jini, ngoko ke andizukuphila ixesha elide," unokucinga. Kodwa ungakhathazeki. Ayisosohlwayo, lithuba. Uphando lwamva nje lubonisa ukuba eyona ndlela ilungileyo yokoyisa impembelelo yezi jini 'zimbi' kusapho lwakho kukwamkela indlela yokuphila enempilo.
Ngaba indlela yokuphila ingayoyisa i-genes? Luthini uphando?
Oku akuyonto nje ehlekisayo. Uphando olukhulu luhlolisise oku kutshanje. Lujonge idatha yabantu abangaphezu kwama-350,000 abaphuma eYurophu, abalandelwa iminyaka eli-13.
Abaphandi baqale baxela kwangaphambili ubomi obude ngokusekelwe kwiijini zabo baza bahlulahlula baba ngamaqela amathathu: abo bane "genes zobomi obude," "genes zobomi obuqhelekileyo," kunye "neejini zobomi obufutshane."
Emva koko bajonga indlela abaphila ngayo . Iziphumo zazimangalisa ngokwenene.
- Impembelelo yezakhi zofuzo: Abantu abanezakhi zofuzo ezihlala ixesha elifutshane ebomini banamathuba angama-21% okufa ngaphambi kwexesha kunabo banezakhi zofuzo ezilungileyo. Oku bekuyinyani nokuba indlela yokuphila injani na.
- Impembelelo yendlela yokuphila: Nangona kunjalo, abo baphila ubomi obungenampilo, kungakhathaliseki ukuba zinjani na izakhi zofuzo zabo, babenomngcipheko ophezulu we -78% wokufa kwangethuba. Oku kuthetha ukuba indlela yokuphila embi iyingozi ngakumbi kunezakhi zofuzo.
- Iindaba ezimnandi: Abo balandela indlela yokuphila esempilweni bakwazile ukunciphisa umngcipheko wemfuza yabo 'embi' ngama-62% . Akuphelelanga apho, bongeze umyinge weminyaka emi-5.2 kubomi babo!
Oko kuthetha ukuba, nokuba yintoni na ikamva lakho (ii-genes), ungayitshintsha indlela ophila ngayo ngoku kwaye wenze ikamva lakho libe ngcono.
Zeziphi "imikhwa emihle" emine eyolula ubomi?
Abaphandi bathi kukho "indibaniselwano yendlela yokuphila efanelekileyo" enika iziphumo ezilungileyo ekwandiseni ubomi bethu. Le yimikhwa emine. Ukwenza yonke le mikhuba mine kunye kuluncedo kakhulu kunokwenza enye okanye ezimbini.
| Umkhwa osempilweni | Kalula nje... |
|---|---|
| Ukuphepha ukutshaya | Ukuba ngumntu ongatshayiyo ngoku (ukuba uyekile, kulungile naloo nto!) |
| Ukuzilolonga rhoqo | Ukuzibandakanya kumsebenzi onokukwenza ubile ubuncinci iintsuku ezimbalwa ngeveki. |
| Ukulala ngokwaneleyo | Fumana ubuncinane iiyure ezisi-7-8 zokulala kakuhle, ngaphandle kokuphazanyiswa ebusuku. |
| Ukutya okunempilo | Ukutya okutyebileyo kwimifuno, iziqhamo, iimbotyi, iinkozo ezipheleleyo, kunye nokutya okuncinci okucutshungulwayo, iswekile, kunye neoyile. |
Masiqonde isayensi ngokulula.
Kolu phando, into ebizwa ngokuba yi-``Polygenic Risk Score (PRS)`` isetyenzisiwe ukulinganisa utyekelo lomntu kwimfuza. Ngamafutshane, ifana 'nenkqubo yokubeka amanqaku' edibanisa utshintsho oluninzi oluncinci kwi-DNA yakho kwaye imisele ukuba unethuba lokuphila ixesha elide okanye elifutshane.
Enye into ebalulekileyo yi-'(Telomeres)'. Cinga ngesigqubuthelo seplastiki esincinci esisekupheleni kwesihlangu sakho. Lo gama nje sikhona, intambo ayizukusuka kwaye umsonto awuyi kutsalwa, akunjalo? Ngokufanayo, '(Telomeres)' 'zii-cap' ezikhusela iziphelo ze-DNA yethu xa iiseli zethu zahlukana. Imikhwa esempilweni ingagcina ezi 'cap' zinde , oko kuthetha ukuba ubomi beeseli buyanda. Imikhwa engemihle iyabafinyeza , iiseli ziyafa ngokukhawuleza, kwaye izicubu ziyaguga.
Ngaba sele kudlule ixesha lokutshintsha? Ufanele uqale nini?
Usenokuba ucinga, "Ndimdala ngoku, ngaba ikho into enokunceda ekwenzeni ezi zinto ngoku?"
Eyona nto ilungileyo kukuba, akukaze kube kudala kakhulu ukutshintsha .
Kakade ke, xa uqala kwangethuba, kokukhona kungcono. Olu phando lubonise ukuba xa uneminyaka engama-40 ubudala, abantu abanezakhi zofuzo ezilungileyo nendlela yokuphila elungileyo babenethuba lokuphila iminyaka emalunga ne-6.7 kunabo banezakhi zofuzo ezimbi nendlela yokuphila embi.
Nangona kunjalo, nomntu omdala angazuza kakhulu kule mikhwa. Ngokutsho koogqirha, nabantu abakwiminyaka yama-70 nama-80 baqala ukuziva bebhetele kakhulu xa beqala enye okanye ezimbini kwezi zikhankanyiweyo apha ngasentla.
- Xa uqhela ukutya okunempilo, umzimba wakho uba namandla kwaye ube namandla .
- Xa uqala ukwenza uqeqesho lokuqinisa umzimba , amathuba okuwa ayancitshiswa . Ukulinganisela kwakho kuyaphucuka. Siyazi ukuba ukuwa kuyingozi kangakanani njengoko ukhula.
Ngoko ke, nokuba uneminyaka emingaphi, eli lixesha elifanelekileyo lokwenza utshintsho.
Qala ngomkhwa omnye... sisiqalo sohambo!
Amaxesha amaninzi, umkhwa omnye ombi ukhokelela komnye. Khawuthelekelele, umntu olala kakhulu ebusuku uziva ediniwe ngosuku olulandelayo, ngoko ke akafuni ukuzilolonga. Bediniwe, baziva befuna ukutya ukutya okuneswekile. Oku kudibene.
Kodwa iindaba ezimnandi zezokuba, oku kuyasebenza nakwimikhwa emihle!
Khawucinge nje, xa uncipha kancinci, iintlungu zakho edolweni ziyancipha. Emva koko uzive ufuna ukuhamba nokuzilolonga. Xa uzilolonga, ulala ngcono. Omnye umkhwa omhle onje ngolu uvula indlela yomnye umkhwa omhle. Oku kubizwa ngokuba yi-"positive cascade effect."
Ungaqala njani?
Umceli mngeni kukuqala nokuqhubeka nazo zonke ezi ndlela zine ngaxeshanye. Kunzima kancinci oko. Ngoko masenze oku:
1. Qala kancinci: Musa ukuzama ukwenza yonke into ngaxeshanye. Khetha into enye onokuyenza ngokulula kwaye ocinga ukuba ibalulekile kuwe. Mhlawumbi kukuthatha imizuzu eli-15 ukuhambahamba rhoqo kusasa. Okanye kusenokuba kukuyeka iti yakho eneswekile ebusuku.
2. Yenza umkhwa: Yenza loo nto incinci uyikhethileyo ngaphandle kokusilela kangangeeveki ezisi-8 ukuya kwezili-10. Emva koko iya kuba yinxalenye yobomi bakho, umkhwa.
3. Qhubela phambili kwinto elandelayo: Wakuba uwazi kakuhle umkhwa wokuqala, yongeza omnye umkhwa omncinci omhle.
4. Fumana umntu oza kukuxhasa: Endaweni yokuba uhambe wedwa kolu hambo, zama ukukwenza kunye neqabane lakho okanye umhlobo omthembayo. Ngaleyo ndlela, ninokuncedana nize nikhumbuzane.
Awunakutshintsha iijini zakho. Kodwa indlela ophila ngayo, imikhwa yakho isezandleni zakho ngokupheleleyo. Ngoko ke endaweni yokugxeka iijini zakho, qala ukwenza utshintsho oluncinci oluhle namhlanje. Olo tshintsho luncinci lunokwenza umahluko omkhulu ebomini bakho. Ukuba unemibuzo engaphezulu malunga noku, thetha nogqirha wakho wosapho.
Umyalezo Wokuya Ekhaya
- Nokuba unezakhi zofuzo 'ezimbi' (umngcipheko wezakhi zofuzo) ezidluliselwe kusapho lwakho, indlela yokuphila esempilweni ingawunciphisa kakhulu loo mngcipheko.
- Uphando lubonise ukuba ukwamkela indlela yokuphila esempilweni kunokongeza umyinge weminyaka emi-5 nangaphezulu kubomi bakho.
- Imikhwa emine ebalulekileyo kukuphepha ukutshaya, ukuzilolonga rhoqo, ukulala ngokwaneleyo, kunye nokulandela ukutya okunempilo.
- Akukaze kube kudala kakhulu ukwenza utshintsho. Nokuba uneminyaka emingaphi, ukuqala imikhwa esempilweni kunokuphucula impilo-ntle yakho yomzimba nengqondo.
- Endaweni yokuzama ukuqala yonke imikhwa ngaxeshanye, qala ngomkhwa omnye omncinci, onokulawuleka kwaye uwenze ube yinxalenye yobomi bakho.
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