Ucabanga ukuthi ubuchopho bakho buhlala bufana futhi abushintshi? Akunjalo. Ubuchopho bethu buyisitho esimangalisayo esihlala sishintsha empilweni yethu, sivumelana nezimo njengoba sifunda izinto ezintsha, futhi siqina ngolwazi. Leli khono elimangalisayo lobuchopho lokushintsha nokuzivumelanisa nezimo ngale ndlela yilokho esikubiza ngokuthi
i-neuroplasticity kwezokwelapha. Kalula nje, uma ufunda okuthile okusha, uzijwayeza ikhono elisha, noma uzwa imizwa ejulile njengokudabuka noma ukumangala, ubuchopho bakho buyavumelana nezimo ngokufanele. Indlela esiza lokhu kwenzeke ibizwa ngokuthi i-neuroplasticity.
I-neuroplasticity ithinta kanjani izimpilo zethu?
Cabanga ukuthi othile ulahlekelwe ikhono lokukhuluma ngenxa yesimo esifana nokukhubazeka noma isifo sohlangothi. Kodwa ngokuhamba kwesikhathi, enye ingxenye yobuchopho engonakalanga ithatha umsebenzi wokukhuluma. Kancane kancane, ngokuvuselelwa, umuntu angasebenzisa enye ingxenye yobuchopho ukukhuluma futhi. Lesi yisibonelo esiphelele se-neuroplasticity. Ngokufanayo, umuntu olahlekelwe ukuzwa angase abe nomuzwa obukhali kakhulu wokubona noma wokuhogela. Lokhu kungenxa yokuthi ubuchopho buthuthukisa umsebenzi wezinye izinzwa ukuze kulungiswe ukulahlekelwa. Konke esikutholile, konke ukusebenzisana esinakho, kubangela ukuthi inethiwekhi yezinzwa phakathi kwama-neurons ebuchosheni bethu yakhiwe kabusha futhi ihlelwe kabusha.
"Lokhu kwenzeka ngaso sonke isikhathi. Kwenzeka kukho konke okuhlangenwe nakho onakho, ngisho nalapho uphupha. Uhlala ushintsha ama-neurons ayizigidigidi eziyi-100 ebuchosheni bakho, kanye nezigidigidi zokuxhumana (ama-synapses) phakathi kwawo," kusho uDkt. Rudy Tansey, umqondisi we-Center for Brain Health eMassachusetts General Hospital.
Ekuqaleni, lapho ubuchopho bujwayela into entsha, umsebenzi wabo kuphela oshintshayo. Lokhu sikubiza ngokuthi
i-Functional Plasticity . Kodwa uma wenza into efanayo ngokuphindaphindiwe, isakhiwo somzimba sobuchopho siqala ukushintsha. Lokhu sikubiza ngokuthi
i-Structural Plasticity . Cabanga ukuthi uzama ukuthuthukisa ukuma kwakho kokushaya lapho udlala ikhilikithi. Unezandla zombili, kodwa manje uzisebenzisa ngendlela entsha, engcono. Ngesikhathi esifanayo, ama-neurons ebuchosheni bakho ahlobene naleso senzo aqala ukuhlangana ngezindlela ezintsha. Njengoba uqhubeka nokuzijwayeza, kwakheka ukuxhumana okusha nokuqinile (ama-synapses) phakathi kwalawo ma-neurons. Yilokhu ukufunda okuyikho.
Ezinye zezindlela eziyinhloko ukusebenza kwe-neuroplasticity
Kunezindlela eziningi ezahlukene ubuchopho obushintsha ngazo ngaphakathi komqondo we-neuroplasticity. Ake sibheke ezimbalwa zazo.
- Ukwakheka kwamangqamuzana amasha ezinzwa (i-Neurogeneis):Ubuchopho bomuntu omdala bukhiqiza ama-neuron amasha ambalwa kakhulu kunengane, kodwa ochwepheshe bakholelwa ukuthi le nqubo isaqhubeka ku-hippocampus , ingxenye yobuchopho ebalulekile ezintweni ezifana nenkumbulo nokufunda.
- Ukusabalala Kwe-Dendritic: Lapho amangqamuzana ezinzwa onakele, amangqamuzana ezinzwa aphilile aseduze akhulisa amagatsha amasha (ama-dendrite) ukusiza ukugcwalisa isikhala. Lokhu kusiza ukubuyisela ukusebenza endaweni eyonakele.
- I-Synaptogenesis: Uma isenzo esifanayo siphindaphindwa, amangqamuzana ezinzwa ahambisanayo ayahlangana, futhi ngokuhamba kwesikhathi, kwakheka ukuxhumana okusha (ama-synapses) phakathi kwawo. Lokhu kwenzeka ngokushesha kakhulu ebuntwaneni.
- Ukuqinisa i-Synaptic: Njengoba uqhubeka nokuzijwayeza into entsha, ukuxhumana kwe-neural (ama-synapses) ahlobene nayo kuyaqina. Lokhu kwenza ukuxhumana phakathi kwama-neurons kube ngcono kakhulu.
- Ukuthena nge-Synaptic: Ake sithi awukasebenzisi into oyifundile. Khona-ke ukuxhumana kwezinzwa okwakhiwe okuhlobene nakho kungaba buthaka futhi kunyamalale. Lokhu akuyona into embi ngempela. Kufana nobuchopho "obuzihlanza" ngokususa izinto ezingadingekile. Lokhu kwenza ubuchopho busebenze kahle kakhulu.
Izimiso Zokuqina Kwezinzwa: Ungabuqeqesha Kanjani Ubuchopho?
Uma ubuchopho bethu bushintsha ngenxa yalokho esikubonile, singayithuthukisa yini le nqubo ngokunikeza ubuchopho ulwazi oluzuzisayo? Singalusebenzisa yini lolu lwazi ukusiza ubuchopho bululame ekulimaleni okwengeziwe? Yebo. Ngokusekelwe kule mibono, abacwaningi uJeffrey A. Kleim noTheresa A. Jones bethule izimiso eziyi-10 ze-neuroplasticity. Bachaza ukuthi ukufunda kusiza kanjani ubuchopho ukuba bululame ekulimaleni.
| Isimiso | Kusho ukuthini lokhu? |
|---|
| Yisebenzise noma uyilahle | Uma ungaqhubeki nokusebenzisa ikhono, ukuxhumana kobuchopho okuhlobene nalo kuyaphela futhi kunyamalale. |
| Yisebenzise futhi uyithuthukise | Njengoba uqhubeka nokuzijwayeza ikhono, ukuxhumana kobuchopho okuhlobene nalo kuyaqina. |
| Ukucaciswa | Kufanele uzilolonge ngqo ngenxa yekhono ofuna ukulithuthukisa. Isibonelo, ukuze uthuthukise ibhalansi, kufanele wenze izivivinyo ngqo ngenxa yebhalansi. |
| Ukuphindaphinda Kubalulekile | Ukuze kudalwe izinguquko ezihlala njalo ebuchosheni, amakhono amasha kumelwe aqeqeshwe ngokuphindaphindiwe. |
| Izindaba Zokuqina | Uma uziqeqesha kakhulu (isikhathi eside, ugxile kakhulu), kulapho kungenzeka khona ukuthi izinguquko zesakhiwo ziyokwenzeka ebuchosheni. |
| Isikhathi Sibalulekile | Ngemva kokulimala kobuchopho, uma ukuvuselelwa kuqalwa ngokushesha, imiphumela iba ngcono. |
| Izindaba Zokuqonda | Ubuchopho buyiqonda kangcono uma ufunda okuthile okubalulekile kuwe futhi okujabulisayo. |
| Izindaba Zobudala | Nakuba ubuchopho bushintsha njengoba sikhula, abushintshi ngokushesha noma ngokuphawulekayo njengoba kwakunjalo lapho sisebancane. |
| Ukudluliselwa | Ukuthuthukisa ikhono elilodwa kusiza ekuthuthukiseni amanye amakhono afanayo. |
| Ukuphazamiseka | Ngezinye izikhathi ukufunda into entsha kungakuphazamisa ekufundeni okuthile kamuva (ikakhulukazi uma ufunde into yokuqala ngendlela engafanele). |
Yini esingayenza ukuze sithuthukise impilo yobuchopho kanye nokuqina kwemizwa?
UDkt. Tansy weluleka labo abafuna ukugcina ubuchopho babo buphilile futhi basebenzise leli khono elibizwa ngokuthi i-neuroplasticity ukuthi balandele uhlelo lwe-"SHIELD".
- S - Lala: Lala kahle amahora angu-7-8 njalo ebusuku. Ukulala kubalulekile ekuqiniseni izinkumbulo nokususa ubuthi obungafuneki ebuchosheni (isib. ama-plaque angabangela i-dementia).
- H - Phatha Ukucindezeleka : Thola indlela yokulawula ukucindezeleka kwakho. Kungaba ukuzindla, ukuzivocavoca, into yokuzilibazisa, noma ukufunda incwadi. Ukucindezeleka isikhathi eside kungabangela ukuvuvukala ebuchosheni.
- I - Xhumana nabanye: Gcina ubudlelwano obuqinile bokuxhumana nabantu, njengokukhuluma nokuxhumana nabangani nezihlobo ezinhle. Lokhu kuvikela impilo yobuchopho .
- E - Ukuzivocavoca: Zivocavoce okungenani imizuzu eyi-150 yokuzivocavoca okumaphakathi kuya kokunamandla ngesonto (izinsuku ezi-5, imizuzu engama-30 ngosuku). Ukuzivocavoca kukhuthaza ukukhula kwamangqamuzana amasha ezinzwa.
- L - Funda izinto ezintsha: Funda futhi uzijwayeze izinto ezintsha, amakhono amasha, akuphonsela inselelo. Lokhu kuqinisa ama-synapses ebuchosheni bakho.
- D - Ukudla : Ukudla okucebile ngemifino, izithelo, ubhontshisi, okusanhlamvu okuphelele, amafutha anempilo, kanye nenyama ebomvu encane (isib. ukudla kwaseMedithera) kuzuzisa kakhulu ubuchopho.
Ukuqina kwe-neuroplasticity kuyanda ngemva kokulimala kobuchopho okubuhlungu noma i-stroke ukusiza ngenqubo yokululama. Isibonelo, leli khono lifinyelela esicongweni ezinyangeni ezimbili kuya kwezintathu zokuqala ngemva kwe-stroke. Ngakho-ke, kubaluleke kakhulu ukuthola ukwelashwa okufanele kokuvuselelwa phakathi nalesi sikhathi. Khuluma nodokotela wakho ngalokhu bese uthola isiqondiso esifanele.
Umlayezo Wokuya Nawe Ekhaya
- I-neuroplasticity yikhono elimangalisayo lobuchopho bethu lokushintsha, ukufunda, nokuzivumelanisa nezimo kukho konke ukuphila.
- Leli khono yilona elisivumela ukuthi sifunde izinto ezintsha futhi silulame ngezinga elithile ekulimaleni kobuchopho (isib. isifo sohlangothi).
- Uma sizijwayeza into ngokuphindaphindiwe, izinguquko ekusebenzeni kobuchopho ziba izinguquko ezihlala njalo esakhiweni sayo ngokuhamba kwesikhathi.
- Nawe ungathuthukisa ukusebenza kahle kobuchopho bakho ngokulala ngokwanele, ukulawula ukucindezeleka , ukuzivocavoca njalo, ukufunda izinto ezintsha, nokudla ukudla okunempilo.
- Uma wena noma othile omaziyo enesifo esihlobene nobuchopho, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaso njalo futhi uthole iseluleko esifanele.
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