Kudzivirira uye Njodzi Dambudziko reAlzheimer's and Other Dementias
Munyika umo kusarudzwa kwehutano hweAlzheimer's disease uri pamagumo pazvakanaka uye hapana mishonga inoshamisa inotarisa, kuisa pfungwa pakurwisana neAlzheimer kunekudzivirira. Kana isu tisingazivi nzira yekurapa chirwere ichi kana tachiwana, tinogona here kuzvidzivirira kuti zvirege kuitika?
Nepo nzira dzokudzivirira dzakadai sezvirwere zvisingawanikwi zvakadaro, tsvakurudzo yakaona nzira dzinoverengeka dzatinokwanisa kuderedza dambudziko redu reAlzheimer's disease uye mamwe marudzi ehutano hwemangwana .
Izvi ndizvo zviitiko zvatinogona kushandisa vamwe kutonga pamusoro-zvisarudzo uye mararamiro atingaita, pane zvishoma.
Kudzidzira muviri
Zviri nani kudarika mushonga, kurovedza muviri kwakanyatsopindirana nehuwandu hunopedzisira hwekuvandudza Alzheimer uye mamwe marudzi ehutano hwekushaya utano. Zvidzidzo zvave zvichiitwa pamhando dzakasiyana siyana dzekuvhiya kusanganisira kushanda , kumira kwekudzivirira kudzidziswa , uye yoga , zvose zvinoratidza kuti zvinogona kuderedza dambudziko rako rekuora mwoyo.
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Kunyanya Kuwirirana Kunodzivirira Ubongo Hwako Kubva Dhementia Here?
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Maitiro Ehukama Hwenyu Hwemhuri Hungakubatsira Sei Dambudziko Renyu?
Izvo pamwe nemhando dzakasiyana-siyana dzekudzidzira, kuita zvekuita mune zvese- kusanganisira kutamba uye kudyara-kwave kwakabatana nekudzivirirwa kwekuora mwoyo.
Chengetedza Mwoyo Wako Utano
Nzira dzakawanda dzemaitiro akafanana ekuderedza chirwere chemwoyo dzinobatsirawo ubongo hwako. Semuenzaniso, kutsvakurudza kunoratidza kuti kuwedzerwa kweropa kunobatanidzwa nehuwandu hwehutano hwekushaya mungozo, kana uchidzikisa kuburikidza nekurovedza muviri uye kudya kweutano-utano kunogona kuderedza ngozi yako. Zvinofadza kuti zvidzidzo zvakawana kuti kana iwe usingagoneki nemabasa ako kuburikidza nekudya uye zvekurovedza muviri, dambudziko rako rekushaya mungozi rinogona kuderedzwa nekutora mishonga yekuderedza ropa rako.
Idya Zvakarurama
Sayenzi yakagumisa kakawanda kuti izvo zvatinoisa mumiromo yedu zvine hukama hukuru kune hutano hwehu hwedu. Zvokudya zvinobatsira kuderedza dambudziko reAlzheimer rinobatanidza michero , maapuro , marimu , waini , mamwe marudzi echokoti yakasviba , kofi , caffeine , sinamoni , curcumin , mashizha mashizha mashizha , folic acid uye hove, pakati pezvimwe zvekudya.
Mukuwedzera, paunenge uine sarudzo, shandisa mamwe mhandara yemafuta maune hupenzi paunenge uchibika pane nzvimbo yeimwe mafuta, sezvo yakabatana necheperi yekuderedza demoenti.
Kutevedzera kuMediterannean kudya , iyo inowanzotora zvinhu zvakawanda zvezvokudya zvakanyorwa pamusoro apa, zvakabatanidzwa nehuwandu hwehutano hunobatsira, kusanganisira huro hunoita huropi hunoita.
Ramba Uine Utano Hwakanaka
Kuchengetedza muviri wako mashoma index (BMI) mune hutano hwakanaka, kunyanya pakati pemakore ako apakati, wakasungirirwa nekudzivirira kuora mwoyo. Dzidza kana yako BMI iri muhutano hwakanaka uchishandisa iyi calculator.
Kuchengetedza Kwepfungwa
Izwi rokuti "shandisa naro kana kurasikirwa naro" rine chokwadi chakawanda mairi. Ita kuti uropi hwako hurambe hwakaoma.
Chiito chepfungwa chakange chichibatanidzwa nekuwedzera kwepfungwa yekuchengetedza , iyo iyo yakave yakabatana nekudzivirirwa kwekushaya mungozo.
Kutsvakurudza kubatanidza kuongorora kwepfungwa kusvika kune hutano hwakanaka hwehuropi kunosanganisira zvinhu zvakadai sokudzidza uye kushandisa mumwe mutauro , kuita mitambo yepuzzles , kutamba mitambo yemakadhi , uye kunyange kuenda paIndaneti kushandisa Facebook .
Kuziva Njere
Pakati pemitsetse yakafanana sekudzidzira mupfungwa, kudzidzira kugadzirisa kunotora zvinhu danho rinopfuurira. Kudzidzira njere kunoshandisa kushandisa nguva yakarongeka kurovedza uropi hwako, sekunge iwe uri kushanda nemumwe mudzidzisi. Dzidzo yeubongo yakaratidzwa kuburikidza nekutsvakurudza kuti ive nzira inobatsira yekuvandudza mhemberero , kufunga, uye unyanzvi hwemutauro . Yakaratidzawo kubatsirwa munzvimbo yezviitiko zvehupenyu hwezuva nezuva (ADL) kushanda .
Usasvuta
Kuvhenekera kunowedzera dambudziko rako kune mhando dzakasiyana dzezvirwere zvekenza uye mapapu, asi iwe unoziva kuti zvinogona kukuvadza ubongo hwako? Maererano neWorld Health Organisation, 14 muzana yeAlzheimer pasi pose inogona kunzi kusvuta fodya.
Kunyange utsi hwechipiri hunogona kuwedzera dambudziko rako.
Zviyero zvakakwana zvevhithamini B12, D, uye E
Nhamba dzezasi dze vitamini B12 , vitamini D , uye vitamini E dzese dzakabatanidzwa nekuderera kwekugadzirisa kushanda mune zvimwe zvidzidzo zvekutsvakurudza. Kunyanya, kushayikwa kwevhitamini B12 kunogona kukonzera kukanganwa kwepamusoro nekurangarira kunogona kushandurwa zvishoma nezvishoma kuburikidza ne vitamini B12 kuwedzera. Saizvozvowo, huwandu hwakakosha hwevhitamini D uye vitamini E hwakabatanidzwa mukudzivirirwa kwehutano hwekuora mwoyo.
Kudzora Ropa Kushushikana (Kunyange Pasina Chirwere Cheshuga)
Kuwirirana kwakasimba pakati pekuwedzera kwemashuga eropa uye dambudziko rekushaya mungozi kune-zvekuti chirwere cheAlzheimer chakatumidzwa " chirwere cheshuga cheshuga ." Kunyange kana iwe usina chirwere cheshuga, kukwirira kwemashuga eropa kunowedzera dambudziko rekushaya mungozo. Kuramba uine hutano hwakanaka hwemashuga eropa, kana usina kana chirwere cheshuga chinorwara, chinogona kufungidzirwa semishonga inodzivirira yeuropi yako. Izvozvo zvinoreva kuti shuga shomanana mukudya kwako inowanzova nani kune uropi hwako.
Chengetedza Musoro Wako
Imwe tsvakurudzo yakawana kuwirirana pakati pekukuvadzwa kwepamusoro, kunyanya iyo uko iwe unorasikirwa, uye huwandu hunowedzera hwekuora mwoyo.
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Nzira dzepamusoro dzedzidzo dzinogona kuderedza dambudziko rekuita dambudziko
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Mushonga Wehutano: Migumisiro Yokudhanha Pfungwa Dzedu
Iwe unogona kuderedza mikana yekukuvara kwepfeke nekupfekedza ngowani kana iwe uchikwira bhasikoro rako uye uchitamba zvimwe zvemitambo, nokuziva zvinokonzera vanhu kuti vawire mumisha yavo uye vachiedza kudzivirira mamiriro avo, uye nekugara muchifuka chigaro chepamusoro apo iwe rezve mumotokari.
Dzidza Up
Dzokera kuchikoro! Kutsvakurudza kwave kwakabatanidza dzidzo yepamusoro yepamusoro kune njodzi yakaderera yekushaya njere. Kunyangwe iwe usina kunyora zvakakodzera, zvakakosha kuramba uchidzidza muupenyu hwako hwose.
Dzimwe tsvakurudzo dzinoratidza kuti iwe unogona kuchinja. Kudzidza pamusoro pezvinhu zvisingazivikanwi kwauri zvinogona kuva nezvakawanda zvekubatsira pane kuramba uchiisa pfungwa pahurukuro imwechete yawave uchifarira kwemakore mazhinji.
Social Interaction
Kupedza nguva neshamwari kwave kuonekwa sechinhu chinokosha, zvose pakuchengetedza hupenyu hwehupenyu nekuderedza dambudziko rekushaiwa chirwere cheAlzheimer. Imwe tsvakurudzo yakaona kuti haisi iyo iyo nhamba yevamwe shamwari dzaunayo, asi pane huno nehupamhi hwehukama hunokosha.
Kuwirirana kwevekugarisana kwakadai sekuberekwa kwevana vaduku kwakabatanidzwawo nekuvandudzwa kwekugadzirisa kushanda.
Ziva uye Bata Kubata Apnea
Kurara kuputika -apo iwe unoramba kufuridzira kazhinji paunenge uchirara-kune njodzi dzakawanda dzinobatanidza nayo, kusanganisira kuwedzerwa dambudziko rekuora mwoyo kwepfungwa. Nhau dzakanaka ndeyokuti kutsvakurudza kwakaratidzawo kuti vanhu vakabata kubatwa kwavo nehope nekumashini inovabatsira kupema, zvakadai semuchina weCPAP , vakaona kuwedzera kukuru mukugadzirisa kwavo kushanda kana vachienzaniswa nevaya vasina kutsvaga kurapwa.
Bata Kuora Mwoyo
Zvose zvekutanga-hupenyu uye gare gare-hupenyu hwekuora mwoyo zvakawanikwa kuwedzerwa njodzi yekudzivirira chirwere chemangwana. Hatizivi kuti nei ichi chiri, asi tinoziva kuti manzwiro ekuora mwoyo anogona kukanganisa uropi. Zvinogona kuti kutarisa zviratidzo zvekuora mwoyo kunogona kuvandudza mararamiro ako ehupenyu uye zvichida zvakare kuderedza dambudziko rako rekupedzisira uine demoenti.
Shandisa Stress Chronic
Mune kumwe kutsvakurudza, kusingaperi kushungurudzika (kunogara kwenguva refu kwenguva yakareba pane imwe nguva inonetsa) kunobatanidzwa nehuwandu hwekuwedzera kwekunzwisisa. Kunyange zvazvo mamwe mamiriro ekumanikidzika ndeaya edu ekudzora, zvimwe zvinonetsa zvinogona kunge zvakakonzerwa nezvisarudzo zvedu kana mhinduro dzedu kumamiriro ezvinhu. Kudzidza kuziva nekuderedza kudzvinyirira kunogona kubatsira mune zvakawanda munzvimbo dzako dzepfungwa nehutano.
Kubudirira Kupi Kudzivirira uye Nzira Dzokugadzirisa Dambudziko?
Zvichida iwe uri kushamisika kana zvakakosha nguva uye miedzo yekuedza kuderedza dambudziko rako rekuora mwoyo kwepfungwa . Mushure mezvose, zvimwe zvipingamupinyi zvakadai sezera , hutano, uye nhoroondo yemhuri zvinobatsirawo mukugadzirisa dambudziko rako. Ko mararamiro atinoita ndeechokwadi here?
Chenjerera, hongu. Ongororo dzakawanda dzekutsvakurudza dzakagumisa kuti zvinhu zvinogadziriswa (izvo zvatinogona kukanganisa nemararamiro edu uye zvisarudzo) zvinogona kuita basa rinokosha mumatambudziko mazhinji evanhu vane demoentia.
Zvisinei, sezvatinotarisana nekuderedza mungozi kwehutano hwemararamiro, zvakakosha kunzwisisa kuti kunyange zvazvo maitiro aya akabatanidzwa nehuwandu hunopera, haana kuratidzirwa zvakananga zvichikonzera ngozi yakaderedzwa. Asi, tsvakurudzo dzakawanda dzakaratidza kuwirirana, kunoratidza ukama kana kuwirirana pakati pehupenyu hwehutano hwakanaka uye nengozi yakaderedza demoenti. Chimwe chikonzero izvi ndezvechokwadi pane zvidzidzo zvakawanda ndezvokuti kutsvakurudza kunoguma chikonzero chinowanzooma zvakaoma kuitisa pane tsvakurudzo inoratidza kuratirana.
Uyezve, kune vamwe vanhu avo, kunyange zvazvo vachiita maitiro mazhinji aya uye vanoshanda zvakaoma kuti vararame hupenyu huri nani, vachiri kuwedzera kuora mwoyo. Sayenzi ichiri nenzira ine nzira yekuenda nayo iyo inosvika pakunzwisisa zvakakwana zvinokonzera kukonzera demoa uye, naizvozvo, kuti tingadzivirira zvakakwana sei kubva pakukudziridza kana kuchibata zvakanaka kana iripo.
Shoko Rinobva
Zvizhinji zvezvi tsvakurudzo zvakatsvakurudzwa zvakaderedza kuderedza dambudziko reAlzheimer's disease uye mamwe dhemasia zviri chaizvoizvo zvinorayira kurarama hupenyu hwakanaka. Kana uri kutsvaga zvimwe zvinokurudzira kuita gym pamberi, kana kusarudza apulo panzvimbo yekuti bhagi rechips, pfungwa yokuti iwe unogona kuchengetedza uropi hwako kubva kune zvirwere zvakadai seAlzheimer zvinogona kupa izvo chete zvaunoda.
Funga kuona maitiro aya sechipo kuna avo vari pedo newe uye iwe pachako-zvose nhasi uye nezvehutano hwako munguva yemberi.
> Sources:
> Alzheimer's Association. Kudzivirira uye Njodzi yeAlzheimer's uye Dementia. http://www.alz.org/research/science/alzheimers_prevention_and_risk.asp#injury
> The Fisher Center yeAlzheimer's Research Foundation. Nzira 7 Dzokuderedza Dambudziko Renyu reAlzheimer. https://www.alzinfo.org/articles/7-ways-reduce-alzheimers-risk/
> National Institute on Aging. Dhipatimendi reUnited Health Health and Human Services. Kudzivirira Matambudziko aAlzheimer: Chii Chatinoziva? https://www.nia.nih.gov/alzheimers/publication/preventing-alzheimers-disease/so-what-can-you-do
> Xu W, Tan L, Wang HF, et al. Meta-kuongororwa kwezvimwe zvinokonzera ngozi kune chirwere cheAlzheimer. Nyaya yeNeurology, Neurosurgery & Psychiatry . August 2015: 2015-310548. http://jnnp.bmj.com/content/early/2015/07/27/jnnp-2015-310548