Yadda za a kauce wa ƙwaƙwalwar ajiya

Wadatacce

• 1. Aiki motsa jiki sau 3 a sati
• 2. Karatu da yin wasannin tunani
• 3. Amince da abincin Bahar Rum
• 4. Bi da damuwa da damuwa
• 5. Barci awa 6 zuwa 8 a rana
• 6. Guji magungunan bacci
• 7. Guji abubuwan sha na giya
• 8. Yin duba shekara-shekara

Rashin ƙwaƙwalwar ajiya na iya haifar da dalilai da yawa, mafi yawan abin da ke faruwa ga mutanen da ke cikin damuwa, damuwa ko waɗanda ba sa hutawa da barcin dare, haka kuma a cikin mutane sama da 60, lokacin da ƙwayoyin cuta suka ƙara lalacewa kuma za su iya riƙe ƙaramin bayani, suna jagorantar mantawa da al'amuran kwanan nan, kamar inda kuka ajiye wani abu, ba da saƙo ko ambaton suna.

Ana iya kiyaye waɗannan yanayin tare da halayen da ke motsawa da daidaita aikin kwakwalwa, kamar samun halaye masu ƙoshin lafiya, wadatacce a cikin anti-oxidants, guje wa damuwa, yin atisaye na jiki, baya ga ɗaukar karatu da tattara hankali.

Koyaya, idan ƙwaƙwalwar ƙwaƙwalwar ajiya ta fara rikicewar ayyukan yau da kullun ko na yau da kullun, yana da mahimmanci a nemi shawara tare da likitan jiji ko likitan mata, don yiwuwar cututtukan da ke haifar da asarar ƙwaƙwalwar, kamar Alzheimer, ɓacin rai, ana bincika.ko hypothyroidism, alal misali. Don ƙarin fahimtar cututtuka da yanayin da ke haifar da asarar ƙwaƙwalwar ajiya, bincika abin da ke haifar da yadda za a magance ƙwaƙwalwar ƙwaƙwalwar ajiya.

Don haka, halayen da dole ne a ɗauka don kauce wa matsalolin ƙwaƙwalwar ajiya ko cututtuka, musamman ma cutar ƙwaƙwalwar ƙwaƙwalwa, sune:

1. Aiki motsa jiki sau 3 a sati

Motsa jiki yana inganta yanayin jini da kwararar jini zuwa kwakwalwa, yana kare kwayoyin halittar ku. Ya kamata a gudanar da ayyuka aƙalla sau 3 a mako, amma da kyau sau 5 a mako.

Bugu da kari, motsa jiki yana kare jiki daga wasu cututtukan da ke da illa ga lafiyar kwakwalwa, kamar hawan jini, suga da cholesterol.

2. Karatu da yin wasannin tunani

Tsayawa cikin tunani yana da mahimmanci don motsa ƙwayoyin kwakwalwa da hana su lalacewa, wanda ke haifar da matsaloli cikin tunani da riƙe bayanai.

Don haka, koyaushe karanta littafi, yin wasannin da ke amfani da tunani kamar kalmomin kalmomi, bincika kalma, sudoku ko ma da karatun darasi na harshe, kiɗa ko duk wani abin da kake so yana ƙalubalantar ƙwaƙwalwa, wanda ya sa yake ƙoƙarin aiki da shi.

3. Amince da abincin Bahar Rum

Abincin da ke guje wa cinye kayayyakin masana'antu, amma yana da wadataccen 'ya'yan itace, kayan lambu, kifi da abinci gabaɗaya, yana ƙunshe da abubuwa masu ƙyamar antioxidant da anti-inflammatory ga ƙwaƙwalwa, kasancewar suna da mahimmanci don rigakafin ƙwaƙwalwar ajiya da ci gaban cutar Alzheimer.

Wasu abubuwa masu mahimmanci na kowane irin abinci don lafiyar kwakwalwa sune omega 3 da bitamin E, ana gabatar dasu a cikin man zaitun, kifi, goro da almond, antioxidants, kamar su bitamin C, zinc, magnesium da potassium, waɗanda ke cikin 'ya'yan itace, kayan marmari da kayan marmari, ban da zare , yana cikin cikakkun hatsi. Bugu da kari, yana da mahimmanci a guji abinci mai cike da sukari, kitse mai kitse da gishiri, saboda suna hana yaduwar jini da hana aikin kwakwalwa.

Duba dubaru daga masaninmu na abinci kan abin da za ku ci:

4. Bi da damuwa da damuwa

Tashin hankali da damuwa sune mahimman abubuwan da ke haifar da mantuwa kwatsam da ƙarancin ƙwaƙwalwa, saboda suna wahalar riƙe bayanai, barin kwakwalwa cikin ruɗuwa don samun damar tunowa, ban da samar da hormones irin su cortisol da adrenaline, waɗanda ke da illa ga wannan gaɓa . Sabili da haka, ya kamata a kula da waɗannan yanayi tare da ayyukan shakatawa, kamar su yin tunani, yoga da motsa jiki, da kuma psychotherapy.

Koyaya, lokacin da damuwa ya kasance mai tsanani ko lokacin da ɓacin rai ya kasance, yana iya zama dole a nemi shawara tare da likitan mahaukata don fara jinya tare da amfani da magungunan damuwa ko maganin rage damuwa, waɗanda ke da mahimmanci don inganta lafiyar hankali da hana lalacewar kwakwalwa. Koyi ƙarin nasihu don magance damuwa da damuwa.

5. Barci awa 6 zuwa 8 a rana

Al'adar yin bacci mai kyau, tsakanin awanni 6 zuwa 8 a rana, suna da mahimmanci ga kwakwalwa ta sami damar gyara abubuwan tunani da ƙarfafa duk abin da aka koya koyaushe a rana. Brainwaƙwalwar da ta gaji kuma tana ƙara matakan damuwa kuma yana sa ya zama da wuya a riƙe bayanai da tunani a kan lokaci, wanda ke haifar da mantuwa da rikita mutum.

Duba menene shawarwari 10 da ya kamata a bi don samun kyakkyawan bacci.

6. Guji magungunan bacci

Wasu kwayoyin bacci, kamar su Diazepam, Clonazepam (Rivotril) ko Lorazepam, alal misali, ya kamata a yi amfani da su kawai a lokutan da suka wajaba, wadanda likitan hauka ko likitan kwakwalwa suka tsara, saboda idan aka yi amfani da su fiye da kima ba tare da wata bukata ba, suna kara barazanar Alzheimer.

Sauran magunguna, kamar su masu ba da magani da magungunan kashe kuzari, kamar Cinarizine da Flunarizine, alal misali, na iya haifar da rikicewar kwakwalwa da mantuwa. Don haka, yana da matukar mahimmanci a fara amfani da magunguna kawai tare da shawarar likita.

7. Guji abubuwan sha na giya

Shaye-shaye mai yawa, ban da wasu halaye, kamar shan sigari da shan ƙwayoyi, suna da haɗari sosai ga ƙwaƙwalwa, hanzarta saurin ƙwaƙwalwar ajiya da kawo cikas ga tunani, kuma ya kamata a guji yin hakan idan ana son samun lafiyar ƙwaƙwalwa mai kyau.

8. Yin duba shekara-shekara

Yana da matukar mahimmanci a binciki wanzuwar kuma a yi maganin yadda ya dace da cututtuka kamar hawan jini, ciwon suga, yawan cholesterol ko canjin yanayi, saboda idan ba a shawo kansu ba, za su iya lalata zagawar jini kuma a hankali ta ɓata aikin sassan jiki daban-daban, kamar kwakwalwa, zuciya da koda.