Njengoba sikhula, okunye kokwesaba okufika engqondweni yethu sonke ukuthi, "O, ngizokhohlwa konke?" Kuyesabeka ukukhohlwa ngisho nezinto ezincane kakhulu, njengokuthi izihluthulelo zakho zikuphi noma igama lomuntu. Lokho ukwesaba i-dementia, isimo lapho inkumbulo ilahleka kancane kancane. Kodwa izindaba ezinhle ukuthi ngokungafani nesikhathi esidlule, isayensi yezokwelapha manje ithi lokhu akusona nje isifo esikhula ngokuguga, kodwa kuyinto indlela yethu yokuphila engaba nomthelela omkhulu kuyo. Lokho kusho ukuthi kunezinto esingazenza ukuze sinciphise le ngozi.
Kalula nje, okuhle emzimbeni wakho kuhle ebuchosheni bakho. Leso yisifundo esiyinhloko lapha.
Namuhla, sizokhuluma ngezindlela ezine ezintsha zokukusiza ukunciphisa ingozi yakho ye-dementia, ngokusekelwe ocwaningweni lwakamuva. Lezi kulula ukuzihlanganisa empilweni yakho.
1. Ingabe usanda kulala? Noma ingabe ukulala 'okuhle'?
Siyazi ukuthi ukulala kahle kubalulekile hhayi ebuchosheni kuphela, kodwa nakwezinye izinto eziningi, njengenjabulo, ukuzivikela komzimba, isifo sikashukela, kanye nokulawulwa kwezifo zenhliziyo. Kodwa ucwaningo olusha lubonisa ukuthi kokubili inani kanye nekhwalithi yokulala kubaluleke kakhulu ekuvimbeleni i-dementia ikakhulukazi isifo i-Alzheimer's.
Kunezigaba ezahlukene zokulala lapho silala. Kulezi , ubuthongo obujulile kanye nokulala kwe-REM zimbili ezibaluleke kakhulu. Ngoba yilapho ubuthi obungadingekile obuqongelela ebuchosheni bususwa khona futhi izinkumbulo ziyahlanganiswa. Kutholakale ukuthi ukungalali kahle ngale ndlela eminyakeni ephakathi kungaba yimbangela yokuncishiswa kwezingxenye zobuchopho ezilimele ngenxa yesifo i-Alzheimer's.
Ngakho-ke, wazi kanjani ukuthi ulala kahle?
Akwanele ukumane uthi, "Ngizolala amahora angu-8." Okubalulekile ukuthi uzizwa uqabulekile yini kulolo buthongo. Lokhu kungenziwa ngokwenza into elula. Bhala phansi idayari bese ubhala phansi isikhathi olala ngaso nesikhathi ovuka ngaso. Qaphela ukuthi uzizwa kanjani uma uvuka.
- "Ingabe ngibukeka ngikhathele kakhulu?"
- "Noma uzizwa uphilile futhi ukhululekile emzimbeni nasengqondweni?"
- "Ingabe uyalala emini, ngesikhathi usebenza, noma ngesikhathi ukhuluma?"
Lezi zinto zingakusiza ukuthi uhlole ukuthi ulala ngokwanele yini ebusuku nokuthi kuhle kangakanani. Ungasebenzisa futhi idivayisi efana newashi elihlakaniphile ukuqoqa idatha mayelana nezigaba zakho zokulala. Uma uthatha lolu lwazi bese ukhuluma nodokotela wakho , ungathola ukuthi unenkinga yokulala yini.
2. Asikho isidingo sokuzivocavoca okunzima, okulula kwanele!
Sicabanga ukuthi ukuzilolonga okunzima nokujuluka kuphela okungaletha imiphumela, akunjalo? Kodwa uma kukhulunywa ngenkumbulo, indaba ehlukile. Ucwaningo olusha luthole ukuthi ngisho nokuzivocavoca okulula kungathuthukisa inkumbulo .Kungavimbela ukulahlekelwa yinkumbulo.
Kulolu cwaningo, abantu abanokukhubazeka okuncane kokuqonda, okusho ukuthi banobunzima bokukhumbula izinto ezintsha. Lesi simo siyisici esiyingozi sokukhubazeka kwengqondo. Iqembu elilodwa labo labelwa ukwenza ukuzivocavoca okunamandla izinsuku ezi-3-4 ngesonto, kanti elinye iqembu labelwa ukwenza imisebenzi elula kakhulu, elula yokwelula, ibhalansi, kanye nobubanzi bokunyakaza.
Ngokumangalisayo, ngemva konyaka, inkumbulo yamaqembu womabili ayizange iqhubeke nokonakala . Lokhu kusho ukuthi ubuchopho bathola isivikelo esifanayo kungakhathaliseki ukuthi babenza ukuzivocavoca okulula noma okunzima.
Ngakho-ke akudingeki uye ejimini uphakamise izinsimbi. Ngisho nento elula njengokuhambahamba endlini, ukwenza ingadi encane, noma ukwenza i-yoga kungasiza kakhulu ekuvikeleni ubuchopho bakho. Into ebaluleke kakhulu ukwenza okuthile .
3. Nakekela amazinga akho e-cholesterol.
Sekutholakale ukuthi ukugcina izinga le -cholesterol embi , noma i-LDL cholesterol, egazini lakho liphansi kunganciphisa kakhulu ingozi ye-dementia.
Lokhu kunamandla kangangokuthi kunganciphisa izingozi ngisho nangaphezu kokulawula umfutho wegazi nesifo sikashukela.
| Izinga le-Cholesterol le-LDL | Umthelela Engozini Yokuwohloka Komqondo |
|---|---|
| Inani elingu-130 mg/dL noma ngaphezulu | Ingozi eyisisekelo |
| Inani elingaphansi kuka-70 mg/dL | Ukwehla ngo -26% kwengozi yokuba nesifo sokulahlekelwa yingqondo. (Ukwehla ngo-28% kwengozi yokuba nesifo i-Alzheimer's.) |
Kwenzeka kanjani lokhu? Ubuchopho bethu buyisitho esicebile ngamafutha (ama-lipid). I-cholesterol embi (i-LDL) ingabangela ukuvuvukala emithanjeni yegazi ebuchosheni futhi iphazamise ukuhamba kwegazi. Lokhu kungalimaza amangqamuzana obuchopho.
Kukhona inzuzo eyengeziwe kulabo abathatha imithi yokwehlisa i-cholesterol njenge-'Statins'. Ngoba le mithi inamandla okunciphisa ukuvuvukala. Kodwa lokhu kubaluleke kakhulu: Udokotela wakho kuphela onganquma ukuthi uyayidinga yini imithi ye-cholesterol, nokuthi uzoyisebenzisa ini. Udokotela uzobuyekeza ukuhlolwa kwegazi lakho futhi akunikeze ukwelashwa okufanele kakhulu.
4. Eminye imithi yesifo sikashukela ivikela nobuchopho!
Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela sohlobo 2 kanye nalabo abaneminyaka engaphezu kwengu-50.
Ucwaningo olusha lukhombisile ukuthi abantu abasebenzisa izinhlobo ezimbili zemithi yesifo sikashukela ebizwa ngokuthi `GLP-1` kanye `SGLT2i` banengozi ephansi ngo-33% kuya ku-43% yokuthola i-dementia noma isifo i-Alzheimer's.
Kodwa kukhona okufanele ukukhumbule. Le mithi (njenge-Ozempic) ayiyona imithi evimbela i-dementia. Iyimithi yabantu abanesifo sikashukela. Ucwaningo lusaqhubeka ngalokhu. Ngakho-ke, uma unesifo sikashukela, kungcono ukukhuluma nodokotela wakho mayelana nokuthi yimiphi imithi engcono kakhulu empilweni yakho yobuchopho.
Ekugcineni, konke kuxhumene. Uma unakekela impilo yenhliziyo yakho, amazinga akho e-cholesterol, ubuthongo bakho, ukuzivocavoca kwakho, ukuphathwa kwakho kwesifo sikashukela, uvikela ubuchopho bakho ngokungazi.
Umlayezo Wokuya Nawe Ekhaya
- I-dementia ayiyona imiphumela engenakugwenywa yokuguga. Izinguquko ezilula endleleni yethu yokuphila zinganciphisa le ngozi.
- Esikhundleni sokulala nje, zama ukulala kahle futhi ngendlela ephumuzayo . Uma uzwa ukozela ngokweqile emini, funa iseluleko sikadokotela.
- Akudingeki ukuthi wenze ukuzivocavoca okunzima. Ngisho nokuzivocavoca okulula njengokuhamba nokwelula umzimba kuyasiza kakhulu empilweni yobuchopho.
- Qaphela amazinga akho e-LDL (amabi) e-cholesterol . Lawula ngokweseluleko sikadokotela wakho.
- Njalo thintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinqumo mayelana nanoma iyiphi inkinga yezempilo noma imithi.
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