Me yasa Ba Zan Iya Tuna Sunaye Kuma?!

Wadatacce

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Bayyana makullin motarka, ɓata sunan matar abokin aikinku, da tazara akan dalilin da yasa kuka shiga ɗaki na iya sanya ku cikin firgici-shine ƙwaƙwalwar ku riga faduwa? Zai iya zama farkon farkon cutar Alzheimer?

Sanyi Rashin fahimta ba makawa ne yayin da kuka tsufa, amma bisa ga binciken shekaru 10 na manya 10,000 da aka buga a cikin Jaridar Likitan Burtaniya, ga mafi yawan mutane ba za ta fara ba sai kusan shekara 45. Ee, wasu rahotanni sun ce raguwar sannu a hankali tana farawa tun daga 27, amma wasu bincike sun nuna har yanzu hankalin ku yana girma a lokacin. "Ƙaddamar da lobe na gaba, wanda ke sarrafa tunani mai rikitarwa, yana ci gaba ga wasu mutane zuwa shekaru 20 ko ma ƙarshen 30s," in ji Gary Small, MD, farfesa a ilimin tabin hankali a Cibiyar Semel don Neuroscience da Halayen Dan Adam a UCLA kuma marubucin iBrain. "Bugu da ƙari akwai murfin kariya a kusa da dogayen 'wayoyi' da ke haɗa ƙwayoyin kwakwalwa waɗanda ke hawa sama da shekaru 39, don haka siginar da ke tafiya tare da waɗannan wayoyin suna saurin sauri."

Dalilin da yasa hankalinku ya faɗi yana da sauƙi. "Yawancin asarar ƙwaƙwalwar ajiya na ɗan lokaci yana da alaƙa da damuwa," in ji Carolyn Brockington, MD, darektan Shirin Stroke a Asibitin St. Luke's-Roosevelt a New York City. "Dukkanmu muna gudu muna yin abubuwa miliyan, kuma kodayake mutane da yawa suna tunanin za su iya yin ayyuka da yawa, kwakwalwa wani lokacin tana samun matsala daga abu ɗaya zuwa wani kuma sake dawowa." Matsalar ba ƙwaƙwalwar ku ba ce ko ma da yawa; shi ne cewa kuna buƙatar mai da hankali sosai kuma ku yi ƙwaƙwalwar ƙwaƙwalwa kan abubuwan da za ku so ku tuna daga baya, kamar yadda kuka bar makullin ku a ƙugiya ta ƙofar.

Idan mantuwa ta fara hargitsa ayyukanku na yau da kullun, kamar cika aikinku ko kula da danginku, to kuna iya samun matsalar da bai kamata ku yi watsi da ita ba. "Akwai yanayin kiwon lafiya iri -iri wanda zai iya shafar ƙwaƙwalwar ajiyar ku, kamar cutar thyroid, raunin bitamin, da anemia," in ji Brockington. Idan kuna tunanin yanayin ku ya wuce damuwa, kiyaye jerin lokutan lokacin da inda ƙwaƙwalwar ku ta gaza, kuma lokacin da kuke da misalai biyar ko fiye, yi magana da likitan ku. Tana iya taimakawa magance kowane yanayi mai mahimmanci kuma mai yuwuwa ta lalata lalacewar ƙwaƙwalwa, da tantance idan kuna buƙatar ƙarin gwajin ƙwaƙwalwar ƙwaƙwalwa.

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In ba haka ba, mai da hankali kan lafiyar ku. "Abin da kuke yi wa jikinku lokacin ƙuruciya yana shafar kwakwalwar ku," in ji Small. "Damuwa, ɓacin rai, shan muggan ƙwayoyi, cin abinci mara kyau, rashin aiki, rashin bacci, da sauran abubuwan waje na iya rinjayar ƙwaƙwalwar ku cikin dogon lokaci." Don ƙarin kariya daga manyan lokutan tsufa, yi amfani da dabaru masu sauƙi masu sauƙi don kiyaye rumbun kwamfutarka na ciki yana aiki a mafi girman haɓakawa.

1. Ka sa zuciyarka ta yi famfo. Kuna iya gina ƙwaƙƙwaran ƙwaƙƙwaran tunani kamar yadda kuka gina lebur mai ɗaci. Cin abinci daidai da motsa jiki na aƙalla mintuna 30 kwana biyar a mako suna da mahimmanci don kiyaye kanku da ƙarfi da koshin lafiya, in ji Peter Pressman, MD, abokin aikin jijiyoyin jini a Memory and Aging Center na Jami'ar California, San Francisco. "Idan kuna motsa jiki kuma ku sami ƙimar zuciyar ku sama da kashi 60 cikin ɗari na iyakar ku, zaku iya inganta ajiyar ku na hankali-madadin ku na ƙwayoyin kwakwalwa masu lafiya-wanda na iya taimakawa wajen kawar da cuta a cikin dogon lokaci," in ji shi. Yin aiki yana fitar da abubuwan da ke haifar da ƙwaƙwalwar ƙwaƙwalwa (BDNF), furotin wanda ke da mahimmanci don kula da ƙwararrun ƙwayoyin lafiya da ƙirƙirar sababbi waɗanda a ƙarshe ke taimakawa kawar da cututtuka kamar su Alzheimer da Huntington.

2. Haddace "Dodo". Bayyana hankalin ku ga wani sabon abu yana nufin kuna koyo, wanda shine mabuɗin don lafiyar kwakwalwa, in ji Vonda Wright, MD, likitan tiyata kuma marubucin Jagora don bunƙasa. Don haka yi ƙoƙarin koyan kalmomin waƙar wannan sabon bugun daga Eminem kuma Rihanna, ko kuma idan kun kasance masu son hip-hop, zaɓi waƙa a waje da nau'in da kuka fi so. Ƙarin wuya shi ne ƙwarewa, ɗanɗano kuma mafi ƙarfi alewar kwakwalwa.

3. Buga maballin "share". Ana cika nauyin kwakwalwar ku da ƙarin bayani fiye da kowane lokaci-labarai, aiki, takardar kudi, kalmomin shiga-kuma ba ku danna maɓallin "share" ta hankali sau da yawa, yana sa ya zama ƙalubale a wasu lokuta don ƙirƙirar ɗaki don bayanai masu shigowa. Aauki kaya ta hanyar yin lissafin da yawa. Wright ya ce "Raba abin da yakamata ku yi a cikin ƙananan jerin abubuwan da ake iya sarrafawa da gaske yana taimakawa rage damuwa daga samun kula da shi duka, wanda ke toshe kwakwalwar ku," in ji Wright.

Ta ba da shawarar raba abubuwa cikin abin da za ku iya gamawa a cikin mintuna biyar, mintuna 20, da awa 1-wancan lokacin lokacin kuna da mintuna 20 da za ku rage, za ku iya bincika jerin kuma ku ƙetare wani abu. Da zarar kun sami komai a baki da fari, fuhgettaboutit. Da gaske, yi ƙoƙarin "share" waɗancan abubuwan ko ajiye su a cikin "babban fayil" na tunani kuma kawai ku tuna cewa kuna buƙatar cim ma abubuwan akan jerin abubuwan ku-zaku same su lokacin da ya dace, kuma idan wani abu bai kunna ba Jerin, ba shi da mahimmanci isa ya damu (don haka kar!).

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4. Yi bacci ya fi tsayi. Kun ji cewa yin bacci na awanni 12 a ranar Asabar ba zai cika gaskiyar cewa kun sami awanni biyar mafi yawan dare na sati ba-kuma idan har yanzu kuna yin watsi da wannan, wataƙila wannan zai shawo kan ku da nufin samun madaidaicin lokacin kwanciya: Brockington ya ce "Barci ba kawai yana da mahimmanci bane don sabunta lafiyar ilimin halittu amma har ma da lafiyar kwakwalwa." "Yadda yake shafar kwakwalwa ba a sani ba, amma mun san idan ba ku kiyaye jadawalin bacci na yau da kullun ba, akwai sakamako mai tarin yawa kuma zai fara shafar ƙwaƙwalwar ku."

A cewar Cibiyoyin Kiwon Lafiya na Ƙasa, ƙirƙirar bashin bacci na awa ɗaya kacal a rana na iya shafar aikin ku, ikon sarrafa bayanai, da yanayi. Hakanan ana danganta dozing dozing da ƙara kumburi, wanda zai iya haifar da asarar ƙwaƙwalwa. Maimakon yanke cikin baccin ku mai daraja don farkawa awa ɗaya da wuri don yin aiki akan muhimmin gabatarwa, buga bacci don waɗancan mintuna 60 kuma ku tashi ku sami ƙarin hutawa, kuzari, kuma mafi iya yin tunani a sarari da yanke shawara mai kyau, in ji Brockington.

5. Cire daga na'urorinku. Memory ɗinku kamar Groupon-yi amfani da shi ko rasa shi. Don haka yayin da ya dace kada a sake haddace lambobin waya ko hanyar zuwa likitan haƙoran ku, waɗancan gajerun hanyoyin suna takaita ikon noggin ku, in ji Brockington. Yi gwagwarmaya ta hanyar yaye kanku da fasaha kaɗan. Gwada ajiye wayarku a cikin jakar ku lokacin fita tare da abokai, yi wa ƙwaƙwalwar ajiya aƙalla lambobin maɓallan waya guda biyar-kamar na babban abokin ku, na saurayi, na maigida, na ɗan'uwana, da mai ilimin hanyoyin kwantar da hankali-kuma fara dogaro da GPS ko Taswirar Google ba sau da yawa. Tabbas, zaku iya tashi a inda bai dace ba, amma hakan yana nufin zaku iya yin tuntuɓe akan wasu mashaya nutsewa mai ban mamaki wanda ba ma akan Yelp ba.

6. Saurari Tolstoy. "Binciken kwakwalwa yana nuna cewa idan kun ji, rubuta, ko faɗi kalma, wurare daban -daban na kwakwalwa suna motsawa," in ji Small. Kuma kamar ɗan shekara biyu, kwakwalwarka tana son motsawa-da yawa. Don ci gaba da zuwa iri -iri, yi la’akari da sauraron littattafai tare da aikace -aikacen kyauta kamar Audible yayin tuki zuwa aiki, dafa abincin dare, tsabta, ko kantin kayan miya. Ko kun karba Gone Girl ta Gillian Flynn ko ƙalubalanci kanku don sauraron aikin adabi na yau da kullun kamar Anna Karenina ko Yaki da Zaman Lafiya, za ku sa aikin ho-hum ya fi daɗi kuma ku hana nishaɗin kwakwalwa ma.

7. Mai hankali. Yawan lokutan da mahaifiyarka ta kira tambayar yadda ake ɗaukar hoto tare da wayarta tabbaci ne cewa shekaru suna cutar da ƙwarewar hankalin ku. Amma duk da haka mutanen da suka ba ku rai har yanzu suna da 'yan abubuwa a kanku. Lokaci da gogewa sun ba su hikima da tausayawa waɗanda za su ɗauki tsawon rayuwar ku don cimma, rahoton binciken 2013 a cikin Psychology da tsufa. Don haka lokacin da Mama ke magana, yi bayanin kula.

8. Musanya FaceTime don lokacin fuska. Hulɗa ɗaya-da-ɗaya tare da ɗan adam-kuma ba ta hanyar allo ba-kamar saka hannun jari a cikin mai horar da kai don kwakwalwarka. Small ya ce "Yin magana da mutane da samun koma baya shine motsa jiki na tunani." "Dole ne ku karanta alamomi, kamar intonations da ɗan dakatarwa, kuma kuyi tunanin amsar da ta dace yayin da kuke kula da martanin abokin ku lokaci guda, duk waɗannan suna ƙona ƙwayoyin jijiyoyin jiki."

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