Yintoni Ebangela Ukunqanda Ubundlobongela Bokungakwazi Ukuyeka Ukuya Exesheni?

Umxholo

• Luthini uphando?
• Ukufuna uncedo
• Unyango
• Uthintelo
• Yitya ukutya okunezondlo
• Phumla ngokwaneleyo
• Zilolonge umzimba
• Zilolonge ingqondo
• Yise kude

Yintoni inkungu yokuyeka ukuya exesheni?

Ukuba ungumfazi okwiminyaka engama-40 okanye engama-50, usenokuba uya exesheni okanye ugqibo lokuya exesheni. Umndilili weminyaka yokufumana olu tshintsho e-United States ngama-51.

Iimpawu zahlukile kumfazi ngamnye, kwaye zibandakanya nantoni na ukubila ebusuku kunye nokuzuza ubunzima kwizinwele ezicothayo. Abasetyhini abaninzi baziva belibele okanye benomkhuhlane wengqondo owenza ukuba kube nzima ukugxila.

Ngaba imiba yememori yinxalenye yokuyeka ukuya exesheni? Ewe. Kwaye le "inkungu yengqondo" ixhaphake kakhulu kunokuba ungacinga.

Luthini uphando?

Kwisifundo esinye, abaphandi babelana ukuba malunga neepesenti ezingama-60 zabasetyhini abaneminyaka ephakathi baxela ubunzima ekugxileni nakweminye imiba ngokuqonda. Le micimbi inyanzelekile kubafazi abaya kupheliswa.

Ixesha lokuphumla yinqanaba nje ngaphambi kokuba umjikelezo wokuya esikhathini uyeke ngokupheleleyo. Abafazi kolu phononongo baqaphele utshintsho olufihlakeleyo kwimemori, kodwa abaphandi bakholelwa ukuba "ifuthe elibi" lisenokuba lenze ukuba ezi mvakalelo zibonakalise ngakumbi.

Abaphandi bacacisa ukuba abantu ababhinqileyo abaya exesheni banokuziva bengenasimo, kwaye loo meko inokunxulumana nemicimbi yememori. Ayisiyiyo loo nto kuphela, kodwa "inkungu yengqondo" inokudibaniswa nemiba yokulala kunye neempawu zemithambo ehambelana nokuyeka ukuya exesheni, njengokukhanya okutshisayo.

Enye ikwagxila kwimbono yokuba abasetyhini kwinqanaba lokuqala lokuyeka ukuya exesheni banokuba nemicimbi ebonakalayo ngakumbi ngokwazi. Ngokukodwa, abasetyhini kunyaka wokuqala wabo wokugqibela wokuya exesheni bafumana amanqaku asezantsi kuvavanyo lokuvavanya:

• ukufunda ngomlomo
• imemori
• Umsebenzi weemoto
• ingqalelo
• imisebenzi yememori yokusebenza

Imemori yabasetyhini iphuculwe ngokuhamba kwexesha, okuchasene noko abaphandi babekuqikelele ngaphambili.

Yintoni ebangela le ngcinga inkungu? Izazinzulu zikholelwa ekubeni zinento yokwenza nokutshintsha kwehomoni. I-Estrogen, iprogesterone, i-follicle evuselela i-hormone, kunye ne-luteinizing hormone zonke zinoxanduva lweenkqubo ezahlukeneyo emzimbeni, kubandakanya ukuqonda. I-Perimenopause ihlala i-avareji yeminyaka emi-4, ngelo xesha amanqanaba akho ehomoni anokutshintsha ngokungaqhelekanga kwaye abangele uluhlu lweempawu njengoko umzimba nengqondo zihlengahlengisa.

Ukufuna uncedo

Imicimbi yememori ngexesha lokuyeka ukuya exesheni inokuba yinto eqhelekileyo. Usenokulibala ukuba uyibeke phi iselfowuni yakho okanye unengxaki yokukhumbula igama lomntu umaziyo. Ukuba imiba yakho yokuqonda iqala ukuba nefuthe elibi kubomi bakho bemihla ngemihla, nangona kunjalo, isenokuba lixesha lokuba ubone ugqirha wakho.

Isifo sengqondo esixhalabisayo sinokubangela nokucinga okusibekele. Isifo se-Alzheimer sesona sizathu siphambili sokudodobala kwengqondo. Iqala ngobunzima bokukhumbula izinto kunye nokuba nengxaki yokuhlela iingcinga. Ngokungafaniyo "nenkungu yengqondo" enxulunyaniswa nokuyeka ukuya exesheni, nangona kunjalo, isifo i-Alzheimer sisifo esiqhubela phambili kwaye siba mandundu ngokuhamba kwexesha.

Ezinye iimpawu ze-Alzheimer's zibandakanya:

• Ukuphindaphinda imibuzo okanye iingxelo amaxesha ngamaxesha
• ukulahleka, nakwiindawo eziqhelekileyo
• unengxaki ekufumaneni amagama afanelekileyo okuchonga izinto ezahlukeneyo
• ubunzima ekwenzeni imisebenzi yemihla ngemihla
• ubunzima ekwenzeni izigqibo
• utshintsho kwiimvakalelo, kubuntu, okanye ekuziphatheni

Unyango

Kwabasetyhini abaninzi, ukuya exesheni "inkungu yengqondo" inokuba nobulali kwaye ihambe yodwa ngexesha. Imicimbi enzima yememori inokubangela ukuba ungayinanzi impilo yakho, ulibale igama lezinto eziqhelekileyo, okanye ube nobunzima ekulandeleni umkhombandlela.

Nje ukuba ugqirha wakho akhuphe eminye imiba, njenge-dementia, unokuphonononga unyango lwe-menopausal hormone (MHT). Olu nyango lubandakanya ukuthatha idosi ephantsi ye-estrogen okanye indibaniselwano ye-estrogen kunye neprogestin. Ezi hormone zinokunceda kwiimpawu ezininzi ozifumanayo xa uyeka ukuya exesheni, hayi nje ukulahleka kwememori.

Ukusetyenziswa kwexesha elide kwe-estrogen kunokunyusa umngcipheko womhlaza webele, isifo sentliziyo, kunye neminye imiba yezempilo. Thetha nogqirha wakho malunga nezibonelelo xa kuthelekiswa nomngcipheko wolu hlobo lonyango.

Uthintelo

Ungangabinakho ukuthintela "inkungu yengqondo" enxulunyaniswa nokuyeka ukuya exesheni. Okwangoku, kukho iinguqulelo kwindlela onokuyenza ezinokuthi zinciphise iimpawu zakho kunye nokuphucula inkumbulo yakho ngokubanzi.

Yitya ukutya okunezondlo

Ukutya okuphezulu kwi-low-density lipoprotein (LDL) ye-cholesterol kunye namafutha kunokuba kubi entliziyweni yakho nakwingqondo. Endaweni yoko, zama ukugcwalisa ukutya okupheleleyo kunye namafutha asempilweni.

Ukutya kweMeditera, umzekelo, kunokunceda impilo yengqondo kuba ityebile kwi-omega-3 fatty acids kunye namanye amafutha angenasaturated.

Ukukhetha ukutya okuhle kubandakanya:

• iziqhamo nemifuno
• amazimba
• intlanzi
• iimbotyi kunye namandongomane
• i-oyile ye-olivu

Phumla ngokwaneleyo

Umgangatho wakho wokulala unokwenza "inkungu yengqondo" yakho ibe mandundu. Ngeengxaki zokulala phezulu kuluhlu lweempawu ezinxulumene nokuyeka ukuya exesheni, ukufumana ukuphumla ngokwaneleyo kunokuba ngumyalelo omde. Ngapha koko, malunga neepesenti ezingama-61 zamabhinqa asele eyekile ukuya exesheni anikela ingxelo yokungabikho kobuthongo.

Into onokuyenza:

• Gwema ukutya ukutya okukhulu ngaphambi kokulala. Cima ukutya okuneziqholo okanye iasidi. Zingabangela ukukhanya okutshisayo.
• Tsiba izinto ezikhuthazayo ezifana ne-caffeine kunye ne-nicotine ngaphambi kokulala. Utywala bunokuphazamisa nokulala kwakho.
• Nxiba impumelelo. Musa ukunxiba impahla enzima okanye ufumbe iingubo ezininzi ebhedini. Ukujika i-thermostat okanye ukusebenzisa ifeni kunokukunceda uhlale upholile.
• Sebenzela ekuphumleni. Uxinzelelo lunokwenza ukuba ukubamba kube nzima ngakumbi. Zama ukuphefumla okunzulu, iyoga, okanye uthambise.

Zilolonge umzimba

Ukufumana imisebenzi yomzimba rhoqo kuyacetyiswa kubo bonke abantu, kubandakanya nabasetyhini abaya exesheni. Abaphandi bakholelwa ukuba ukuzivocavoca kunokunceda neempawu ezinje ngemicimbi yememori.

Into onokuyenza:

• Zama ukufumana imizuzu engama-30 yokuzivocavoca ngentliziyo ubuncinci iintsuku ezintlanu ngeveki isimbuku semizuzu engama-150. Imisebenzi yokuzama ukubandakanya ukuhamba, ukubaleka, ukuhamba ngebhayisikile, kunye ne-aerobics yamanzi.
• Faka uqeqesho lwamandla kwindlela yakho yesiqhelo ngokunjalo. Zama ukuphakamisa iintsimbi zasimahla okanye usebenzise oomatshini besisindo kwindawo yokuzivocavoca umzimba ubuncinci kabini ngeveki. Kuya kufuneka ujonge ukwenza imithambo esibhozo ngokwenza uphindaphindo olu-8 ukuya ku-12.

Zilolonge ingqondo

Ingqondo yakho ifuna ukusebenza rhoqo njengoko ukhula. Zama ukwenza iiphazili zegama okanye ukuqala umdlalo omtsha, njengokudlala ipiyano. Ukuphuma ekuhlaleni kunokunceda ngokunjalo. Nokuba ugcina uluhlu lwezinto ekufuneka uzenzile ngemini kunokukunceda ulungelelanise ingqondo yakho xa uziva unenkungu.

Yise kude

Imemori kunye neminye imiba yokuqonda enxulumene nokuyeka ukuya exesheni ngexesha. Yitya kakuhle, lala ngokwaneleyo, wenze umthambo, kwaye ugcine ingqondo yakho isebenza ukunceda kwiimpawu zakho okwangoku.

Ukuba "inkungu yengqondo" yakho iya isiba mbi, yenza idinga nogqirha wakho ukuze akhuphe eminye imiba yezempilo okanye ubuze malunga nonyango lwehomoni xa uyeka ukuya exesheni.