Kutheni ndingasakwazi ukuwakhumbula amagama?

Umxholo

• Uphengululo lwe

Ukubeka gwenxa izitshixo zemoto yakho, ukungabinanto ngegama lomfazi womntu osebenza naye, kunye nokubeka isithuba sokuba kutheni ungene egumbini kunokukwenza woyike-yimemori yakho sele iyaphela? Ngaba inokuba kukuqala kwangoko kwe-Alzheimer's?

Phola. Ukuphulukana nengqondo akunakuphepheka njengoko uneminyaka yobudala, kodwa ngokophando lweminyaka eli-10 yabantu abadala abayi-10 000 abapapashwe kwi Ijenali yezoNyango yaseBritane, kubantu abaninzi ayizukuqala de kube kwiminyaka eyi-45. Ewe, iingxelo ezimbalwa zithe ukwehla okucothayo kuqala kwangama-27, kodwa olunye uphando lubonisa ukuba ingqondo yakho isakhula ngelo xesha. "Uphuhliso lwe-lobe yangaphambili, elawula ukuqiqa okuntsonkothileyo, kuyaqhubeka kwabanye abantu ukuya kwiminyaka engama-20 okanye emva kweminyaka engama-30," utshilo uGary Small, M.D., unjingalwazi wengqondo kwiSemel Institute for Neuroscience and Human Behavior e-UCLA kunye nombhali we. iBrain. "Kwaye kukho isambatho sokhuselo esijikeleza 'iingcingo' ezinde ezidibanisa iiseli zobuchopho eziphakama kwiminyaka eyi-39, ke imiqondiso yokuhamba kwezi zingcingo ikhawuleza."

Isizathu sokungqubana kwengqondo yakho kulula kakhulu. UCarolyn Brockington, M.D., ongumalathisi weNkqubo yeStroke kwiSibhedlele iSt. Luke’s-Roosevelt kwisiXeko saseNew York uthi: “Uninzi lokulahlekelwa yinkumbulo yexesha elifutshane lunxulunyaniswa noxinezeleko. "Sonke sibaleka sisenza izinto ezizigidi, kwaye nangona abantu abaninzi becinga ukuba banokwenza izinto ezininzi kakuhle, ngamanye amaxesha ingqondo iba nengxaki yokuhamba isuka kwenye into iye kwenye iphinde ibuye kwakhona." Ingxaki ayisiyo inkumbulo yakho okanye nokwenza izinto ezininzi ngexesha elinye; Yinto yokuba kufuneka unikele ingqalelo ngakumbi kwaye wenze inkumbulo ebonakalayo yezinto oza kufuna ukuzikhumbula kamva, ngokungathi ushiye izitshixo zakho kwigwegwe ngasemnyango.

Ukuba ukulibala kwakho kuqala ukuphazamisa imisebenzi yakho yemihla ngemihla, njengokufeza umsebenzi wakho okanye ukunyamekela usapho lwakho, unokuba nengxaki ongafanele uyihoye. "Kukho iimeko ezahlukeneyo zonyango ezinokuchaphazela inkumbulo yakho, ezinje ngesifo se-thyroid, i-vitamin, kunye ne-anemia," kusho uBrockington. Ukuba ucinga ukuba imeko yakho ingaphezulu koxinzelelo, gcina uluhlu lweziganeko zokuba inkumbulo yakho yahluleka nini kwaye phi, kwaye xa unemizekelo emihlanu okanye nangaphezulu, thetha nogqirha wakho. Unokukunceda ukujongana nayo nayiphi na imeko ephantsi kwaye unokuguqula umonakalo kwimemori, kwaye unqume ukuba ufuna olunye uvavanyo lwe-neuro-psychology.

Ezinxulumene: I-11 Ukutya okugqibeleleyo kwiNgqondo yakho

Ngaphandle koko, gxininisa kwimpilo yakho. "Into oyenzayo emzimbeni wakho xa umncinci ichaphazela ingqondo yakho," utshilo uSmall. "Ukukhathazeka, ukudandatheka, ukusetyenziswa kakubi kweziyobisi, ukutya okungenamsoco, ukungasebenzi, ukulala kakubi, kunye nezinye izinto zangaphandle zinokuchaphazela inkumbulo yakho ekuhambeni kwexesha." Ukufumana ukhuseleko olungakumbi kumaxesha angaphambi kwexesha, sebenzisa la maqhinga alula engqondo ukugcina i-hard drive yakho yangaphakathi isebenza ngokugqibeleleyo.

1. Yenza intliziyo yakho impompe. Unokwakha amandla engqondo ngendlela efanayo neyakha i-abs ethe tyaba. Ukutya ngokulungileyo kunye nokuzivocavoca umzimba ubuncinci imizuzu engama-30 iintsuku ezintlanu ngeveki kubalulekile ukugcina intloko yakho yomelele kwaye isempilweni, utshilo uPeter Pressman, MD, umntu osebenza ngemithambo-luvo kwiZiko leMemori kunye nokuGuga kwiYunivesithi yaseCalifornia, eSan Francisco. "Ukuba wenza umthambo kwaye ufumane ukubetha kwentliziyo yakho ngaphezulu kweepesenti ezingama-60 ubuninzi bakho, unokuyiphucula indlela ogcina ngayo ulwazi lwakho logcino lweeseli zobuchopho ezisempilweni- ezinokukunceda ukukhusela izifo ekuhambeni kwexesha," utshilo. Ukuzibhokoxa kukhupha i-brain-derived neurotrophic factor (BDNF), iprotheyini ebalulekileyo ekugcineni iineurons ezisempilweni nokudala ezintsha ezithi ekugqibeleni zincede ekuthinteleni izifo ezifana ne-Alzheimer's kunye ne-Huntington.

2. Gcina ngentloko "isigebenga." Ukuveza ingqondo yakho kuyo nayiphi na into entsha oyifundayo, eyona nto iphambili kwingqondo esempilweni, utshilo uVonda Wright, MD, ugqirha wamathambo kunye nombhali Isikhokelo sokuPhumelela. Ke zama ukufunda amazwi ale ngoma intsha Eminem kwaye URihanna, okanye ukuba ungumlandeli wehip-hop, khetha ingoma engaphandle kohlobo lwakho oluthandayo. Eyona nto inzima ngakumbi kukuba yinkosi, i-tastier kunye namandla e-candy yengqondo.

3. Cofa iqhosha u "cima". Ingqondo yakho igcwele ulwazi ngakumbi kunakuqala-iindaba, umsebenzi, amatyala, amagama agqithisiweyo- kwaye awucinezeli iqhosha "lokucima" ngokwengqondo rhoqo, okwenza ukuba kube nzima ngamanye amaxesha ukudala indawo yedatha engenayo. Thatha umthwalo ngokwenza uluhlu oluninzi. Ukwahlula okufuneka ukwenze kwizintlu ezincinci ezilawulekayo ngokwenene kunceda ukuthomalalisa uxinzelelo ekubeni ulandele yonke into, evala ingqondo yakho, utshilo uWright.

Ucebisa ukophula izinto phantsi kwezinto onokuzigqiba ngemizuzu emihlanu, imizuzu engama-20, kunye neyure e-1-ngaloo ndlela xa unemizuzu engama-20 ukusindisa, ungalujonga olo luhlu kwaye uwele into. Nje ukuba yonke into ibe mnyama nomhlophe, fuhgettaboutit. Ngokwenene, zama "ukucima" ezo zinto okanye uzifake "kwifolda" yengqondo kwaye ukhumbule ukuba kufuneka ufeze izinto ezikuluhlu lwakho-uya kufika kuzo xa ixesha lilungile, kwaye ukuba kukho into engekho. uluhlu, akubalulekanga ngokwaneleyo ukuba ungazikhathaza ngalo (ke musa!).

Ezinxulumene: Iindlela ezi-8 ezoyikisayo zoxinzelelo oluyichaphazela impilo yakho

4. Snuza ixesha elide. Uvile ukuba ukulala iiyure ezili-12 ngoMgqibelo akuyi kuyilungiselela into yokuba uneeyure ezintlanu ubuninzi bobusuku beveki-kwaye ukuba usayihoya le nto, mhlawumbi oku kuya kukuqinisekisa ukuba ujonge ixesha lokulala elingaguquguqukiyo: "Ukulala akubalulekanga nje ekuvuseleleni impilo yomzimba kodwa nakwimpilo yengqondo," utshilo uBrockington. "Iyichaphazela njani ingqondo ayicacanga, kodwa siyazi ukuba awugcini ishedyuli yokulala rhoqo, kukho isiphumo esiqokelelweyo kwaye siyakuqala ukuchaphazela imemori yakho."

NgokweZiko leSizwe lezeMpilo, ukwenza ityala lokulala ngeyure nje ngosuku kunokuchaphazela ukusebenza kwakho, ukukwazi ukuqhubekeka ulwazi kunye nemood. Ukungazinzi kakuhle kuye kwaxhunyaniswa nokwanda kokudumba, okunokubangela ukulahleka kwememori. Endaweni yokuba unqumle ebuthongweni bakho obuxabisekileyo ukuze uvuke kwiyure ngaphambi kokuba usebenze kwinkcazo-ntetho ebalulekileyo, thintela loo mizuzu ingama-60 kwaye uphakame uzive uphumle ngakumbi, unamandla, kwaye uyakwazi ukucinga ngokucacileyo kwaye wenze izigqibo ezifanelekileyo, utshilo uBrockington.

5. Sikhulule isixhobo sakho kwisixhobo sakho. Imemori yakho ifana neGroupon-yisebenzise okanye uyilahle. Ke ngelixa kufanelekile ukuba ungaze uphinde ukhumbule iinombolo zefowuni okanye indlela eya kugqirha wamazinyo kwakhona, ezo ndlela zimfutshane zijikeleza amandla akho e-noggin, utshilo u-Brockington. Yilwa ngokuzilumla kwitekhnoloji kancinci. Zama ukugcina ifowuni yakho ebhegini yakho xa uphuma nabahlobo, zibophelele kwimemori ubuncinci iinombolo zefowuni ezingundoqo ezintlanu-ezifana neyomhlobo wakho osenyongweni, eyesoka, eyenkosi, eyeyomntakwethu, kunye neyonyango-kwaye uqale ukuthembela kwiGPS okanye kwiMephu zikaGoogle rhoqo. Ngokuqinisekileyo, ungaphelela kwindawo engafanelekanga, kodwa oko kuthetha ukuba unokukhubeka kwibar yokuntywila emangalisayo engekho kwiYelp.

6. Mamela uTolstoy. Ukujonga ubuchopho kubonisa ukuba xa usiva, bhala, okanye uthethe igama, iindawo ezahlukeneyo zobuchopho ziyakhuthazeka, utshilo uSmall. Kwaye njengomntwana oneminyaka emibini ubudala, ingqondo yakho inqwenela ukuvuselela-kwaye uninzi lwayo. Ukugcina iindidi zizayo, cinga ukumamela iincwadi ngeapp yasimahla enjengokuVakala ngelixa uqhuba uye emsebenzini, upheka isidlo sangokuhlwa, ucocekile, okanye ivenkile yokutya. Nokuba ukhetha Intombazana engekho nguGillian Flynn okanye uzicel 'umngeni ukuba umamele umsebenzi wakudala wokubhala onje UAnna Karenina okanye Imfazwe noxolo, Uya kuwenza umsebenzi we-ho-hum wonwabe ngakumbi kwaye uthintele ukukruquka kwengqondo nawo.

7. Wise up. Inani lezihlandlo umama wakho uye wafowunela ebuza ukuba ungathatha njani ifoto ngefowuni yakhe bubungqina bokuba ubudala buthatha izakhono kwizakhono zakho zengqondo. Ukanti abantu abakunike ubomi basenezinto ezimbalwa eziphezu kwakho. Ixesha kunye namava abanike ubulumko kunye novelwano oluya kuthatha ixesha lokuphila ukuze ufezekise, uxela isifundo sika-2013 Psychology kunye nokuguga. Ngoko xa uMama ethetha, bhala amanqaku.

8. Tshintsha iFaceTime ngexesha lobuso. Ukusebenzisana komntu nomntu-kwaye hayi ngesikrini-kufana nokutyala imali kumqeqeshi wobuqu wengqondo yakho. “Ukuthetha nabantu kunye nokuba ne-back-and-out kukuzilolonga ngengqondo,” utshilo uSmall. "Kufuneka ufunde i-cues, efana ne-intonations kunye nokunqumamisa, kwaye ucinge ngempendulo efanelekileyo ngelixa kwangaxeshanye ubeka esweni impendulo yeqabane lakho, zonke zitshisa iiseli ze-neural."

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