Njengoko sikhula, enye yeengxaki ezisifikelayo engqondweni yethu sonke kukuba, "Owu, ndiza kulibala yonke into?" Kuyoyikisa ukulibala nezinto ezincinci, njengokuba izitshixo zakho zikuphi okanye igama lomntu. Loo nto yingxaki yokungakwazi ukukhumbula, imeko apho inkumbulo ilahleka kancinci kancinci. Kodwa iindaba ezimnandi zezokuba ngokungafaniyo nexesha elidlulileyo, isayensi yezonyango ngoku ithi esi asisosifo nje esikhula ngokuhamba kweminyaka, kodwa yinto indlela yethu yokuphila enokuba nefuthe elikhulu kuyo. Oko kuthetha ukuba kukho izinto esinokuzenza ukunciphisa lo mngcipheko.
Ngamafutshane, oko kulungele umzimba wakho kulungile engqondweni yakho. Leyo yisifundo esiphambili apha.
Namhlanje, siza kuthetha ngeendlela ezine ezintsha zokukunceda unciphise umngcipheko wakho we-dementia, ngokusekelwe kuphando lwamva nje. Ezi kulula ukuzisebenzisa ebomini bakho.
1. Ngaba ulala nje? Okanye ulala 'kamnandi'?
Siyazi ukuba ukulala kakuhle kubalulekile kungekuphela nje kwingqondo, kodwa nakwezinye izinto ezininzi, ezinje ngolonwabo, ukuzikhusela komzimba, isifo seswekile, kunye nolawulo lwesifo sentliziyo. Kodwa uphando olutsha lubonisa ukuba ubungakanani kunye nomgangatho wokulala kubaluleke kakhulu ekuthinteleni i-dementia ingakumbi isifo se-Alzheimer.
Kukho amanqanaba ahlukeneyo okulala xa silala. Kula manqanaba mabini , ubuthongo obunzulu kunye nokulala kwe-REM zizinto ezimbini ezibaluleke kakhulu. Kuba kulapho kususwa khona iityhefu ezingafunekiyo eziqokelelana engqondweni kwaye iinkumbulo ziyahlanganiswa. Kufunyenwe ukuba ukungalali ngolu hlobo olusemgangathweni kwiminyaka ephakathi kunokuba sisizathu sokuncipha kwamalungu engqondo awonakeleyo kwisifo se-Alzheimer.
Ngoko ke, wazi njani ukuba ulala kakuhle?
Akwanelanga ukuthi nje, "Ndiza kulala iiyure ezisi-8." Okubalulekileyo kukuba uzive uhlaziyekile na kuloo buthongo. Oku kungenziwa ngokwenza into elula. Gcina idayari kwaye ubhale phantsi ixesha oya kulala ngalo kunye nexesha ovuka ngalo. Qaphela indlela oziva ngayo xa uvuka.
- "Ndibonakala ndidiniwe kakhulu?"
- "Okanye uzive uphilile kwaye ukhululekile emzimbeni nasengqondweni?"
- "Ngaba uyalala emini, xa usebenza, okanye xa uthetha?"
Ezi zinto zinokukunceda ukuba ulinganise ukuba ulala ngokwaneleyo na ebusuku kwaye ulale kakuhle kangakanani na. Ungasebenzisa isixhobo esifana ne-smartwatch ukuqokelela idatha malunga namanqanaba akho okulala. Ukuba uthatha olu lwazi uze uthethe nogqirha wakho , ungafumanisa ukuba unengxaki yokulala na.
2. Akukho mfuneko yokwenza umthambo onzima, olula lwanele!
Sicinga ukuba kuphela ukuzilolonga okunzima nokubila okunokuvelisa iziphumo, akunjalo? Kodwa xa kufikwa kwinkumbulo, ibali elahlukileyo. Uphando olutsha lufumanise ukuba nokuzilolonga okulula kunokuphucula inkumbulo .Ingathintela ukulahleka kwenkumbulo.
Kolu phononongo, abantu abanengxaki yokuphazamiseka kwengqondo okuncinci, oko kuthetha ukuba banobunzima bokukhumbula izinto ezintsha. Le meko iyingozi kwisifo sengqondo esixhalabisayo. Elinye iqela labo lanikwa umsebenzi wokuzivocavoca ngamandla iintsuku ezi-3-4 ngeveki, ngelixa elinye iqela lanikwa umsebenzi olula kakhulu, owolula kancinci, olungelelaniso, kunye nemisebenzi yokujikeleza.
Okumangalisayo kukuba, emva konyaka, inkumbulo yamaqela omabini ayizange iqhubeke imbi . Oku kuthetha ukuba ingqondo yafumana ukhuseleko olufanayo nokuba benza umthambo olula okanye onzima.
Ngoko ke akufuneki uye ejimini uphakamise iintsimbi. Nokuba yinto elula njengokuhambahamba endlwini, ukwenza igadi encinci, okanye ukwenza i-yoga inokunceda kakhulu ekukhuseleni ingqondo yakho. Eyona nto ibalulekileyo kukwenza into ethile .
3. Lumka amanqanaba akho e-cholesterol.
Ngoku kuye kwafunyaniswa ukuba ukugcina inqanaba le -cholesterol embi , okanye i-LDL cholesterol, egazini lakho liphantsi kunokunciphisa kakhulu umngcipheko we-dementia.
Oku kunamandla kangangokuba kunokunciphisa iingozi ngaphezu kokulawula uxinzelelo lwegazi nesifo seswekile.
| Inqanaba leCholesterol yeLDL | Impembelelo kwiNgcipheko yeDementia |
|---|---|
| Ixabiso le-130 mg/dL okanye ngaphezulu | Umngcipheko wesiseko |
| Ixabiso elingaphantsi kwe-70 mg/dL | Ukwehla ngama- 26% komngcipheko we-dementia. (Ukwehla ngama-28% komngcipheko we-Alzheimer's.) |
Kwenzeka njani oku? Ingqondo yethu sisitho esityebileyo ngamafutha (i-lipids). I-cholesterol embi (i-LDL) inokubangela ukudumba kwimithambo yegazi engqondweni kwaye iphazamise ukuhamba kwegazi. Oku kungonakalisa iiseli zengqondo.
Kukho inzuzo eyongezelelweyo kwabo bathatha amayeza okunciphisa i-cholesterol afana ne-'Statins'. Kuba la mayeza akwanako nokunciphisa ukudumba. Kodwa oku kubaluleke kakhulu: Ngugqirha wakho kuphela onokugqiba ukuba uyayidinga na imithi ye-cholesterol, kunye nento omawuyisebenzise. Ugqirha uya kujonga uvavanyo lwakho lwegazi aze akunike unyango olufanelekileyo.
4. Amanye amayeza esifo seswekile akhusela ingqondo!
Oku kubaluleke kakhulu kubantu abanesifo seswekile sohlobo lwesibini kunye nabo baneminyaka engaphezu kwama-50 ubudala.
Uphando olutsha lubonise ukuba abantu abasebenzisa iintlobo ezimbini zamayeza esifo seswekile abizwa ngokuba yi-`GLP-1` kunye ne-`SGLT2i` banomngcipheko ophantsi wama-33% ukuya kuma-43% wokuba nesifo sengqondo esixhalabisayo okanye isifo se-Alzheimer.
Kodwa kukho into ekufuneka uyikhumbule. La mayeza (njenge-Ozempic) asingomayeza athintela i-dementia. Ngamayeza abantu abanesifo seswekile. Uphando lusaqhubeka ngale nto. Ngoko ke, ukuba unesifo seswekile, kungcono ukuthetha nogqirha wakho malunga namayeza afanelekileyo kwimpilo yengqondo yakho.
Ekugqibeleni, konke oku kudibene. Xa unyamekela impilo yentliziyo yakho, amanqanaba akho e-cholesterol, ubuthongo bakho, umthambo wakho, ulawulo lwakho lwesifo seswekile, ukhusela ingqondo yakho ngokungazi.
Umyalezo Wokuya Ekhaya
- I-Dementia ayisiyonto ingenakuphepheka ebangelwa kukwaluphala. Ukutshintsha indlela esiphila ngayo kunokunciphisa le ngozi.
- Endaweni yokulala nje, zama ukulala kakuhle nangokuzolileyo . Ukuba ulala kakhulu emini, funa ingcebiso kagqirha.
- Akunyanzelekanga ukuba wenze umthambo onzima. Nokuba umthambo olula njengokuhamba nokuhamba uzelula umzimba uluncedo kakhulu kwimpilo yengqondo.
- Lumka malunga namanqanaba akho e-LDL (amabi) e-cholesterol . Lawula ngokweengcebiso zikagqirha wakho.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naziphi na izigqibo malunga nayo nayiphi na ingxaki yempilo okanye amayeza.
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