Sei Ndisingachayeuke Mazita Zvakare ?!

Zvemukati

• Ongororo ye

Kukanganisa makiyi emota yako, kuenda usina chinhu pazita remukadzi wemumwe waunoshanda naye, uye kupatsanura kuti sei wapinda mukamuri kunogona kukuita kuti utye-ndiyo ndangariro yako. kare kudzikira? Inogona kunge iri yekutanga-kutanga Alzheimer's?

Chill. Kufunga kwekuziva hakudzivisike sezvaunenge uchikwegura, asi zvinoenderana neyaka gumi-gore ongororo yevanhu zviuru gumi vakaburitswa mu British Medical Journal, kune vanhu vazhinji hazvizotanga kusvika makore angangoita makumi mashanu nemashanu. Ehe, mashoma mashumo akataura kuti kudzikira kunononoka kunotanga nekutanga kunge 27, asi kumwe kutsvagurudza kunoratidza kuti pfungwa dzako dzichiri kukura panguva iyoyo. "Kuvandudzwa kwepamberi, izvo zvinodzora kufunga kwakaomarara, kunoenderera kune vamwe vanhu kusvika kuma20 kana makumi matatu apfuura," anodaro Gary Small, MD, purofesa wezvepfungwa paSemel Institute yeNeuroscience neKuzvibata Kwemunhu paUCLA uye munyori we iBrain. "Uyezve pane unodzivirira wakakomberedza ma" waya "marefu anobatanidza maseru ehuropi ayo anokwira pazera ramakore makumi matatu nepfumbamwe, saka zviratidzo zvinofamba neiyi tambo zvinokurumidza."

Chikonzero chepfungwa dzako kubhuroka chingangove chiri nyore. "Kurasikirwa kwepfupi kwenguva pfupi kwakanangana nekushushikana," anodaro Carolyn Brockington, MD, director weStroke Program kuSt. Luke's-Roosevelt Hospital muNew York City. "Tese tiri kumhanya tichitenderedza tichiita zvinhu zvine miriyoni, uye kunyangwe vanhu vazhinji vachifunga kuti vanogona kuita zvakawanda zvakanaka, huropi dzimwe nguva hunonetseka kufamba kubva pane chimwe chinhu uchienda pane chimwe uye uchidzoka zvakare." Dambudziko harisi ndangariro dzako kana kuita zvakawanda; ndezvekuti iwe unofanirwa kutarisisa zvakanyanya uye kuita ndangariro yekuziva yezvinhu izvo iwe zvauchazoda kuyeuka gare gare, senge kuti iwe wakasiya makiyi ako pachirauro pamusuwo.

Kana kukanganwa kwako kukatanga kukanganisa mabasa ako ezuva nezuva, sekuita basa rako kana kutarisira mhuri yako, saka unogona kuve uine dambudziko rausingafanire kufuratira. "Kune akasiyana mamiriro ezvekurapa anogona kukanganisa ndangariro dzako, senge chirwere chetachiona, kushomeka kwevhitamini, uye kupererwa neropa," anodaro Brockington. Kana iwe uchifunga kuti mamiriro ako ari kupfuura kusagadzikana, chengeta runyorwa rwezviitiko apo uye kupi ndangariro yako yakakundikana iwe, uye kana iwe uine mienzaniso mishanu kana kupfuura, taura nachiremba wako. Anogona kubatsira kugadzirisa chero mamiriro ari pasi uye pamwe kudzoreredza kukuvara kwendangariro, uye kuona kana iwe uchida kumwe kuongororwa neuro-psychology.

RELATED: Idzo 11 Zvakanakisa Zvekudya zveBongo Rako

Zvikasadaro, tarisa pane hutano hwako. "Zvaunoita kumuviri wako uchiri mudiki zvinokanganisa uropi hwako," Small anodaro. "Kuzvidya mwoyo, kuora mwoyo, kushandisa zvinodhaka, kudya kusina kunaka, kusaita basa, kurara kusina kunaka, uye zvimwe zvinhu zvekunze zvinogona kukanganisa kuyeuka kwako munguva refu." Nezvezve kudzivirirwa kwakawanda kubva kukurumidza nguva dzakura, gamuchira zvinotevera zvakapusa mazano ekuti uchengetedze yako yemukati hard drive ichishanda pakukwirisa kukuru.

1. Ita kuti mwoyo wako uwedzere kupomba. Iwe unogona kuvaka brainpower nenzira imwecheteyo iwe yaunovaka flat abs. Kudya zvakanaka uye kurovedza muviri kwemaminitsi makumi matatu mazuva mashanu pasvondo ndizvo zvakakosha kuti musoro wako ugare wakasimba uye uine hutano, anodaro Peter Pressman, MD, wezveurology paMemory uye Aging Center yeYunivhesiti yeCalifornia, San Francisco. "Kana iwe ukaita maekisesaizi uye ukawana kurova kwemoyo wako pamusoro pe60 muzana yepamusoro yako, unogona kuvandudza yako yekuziva chengetedzo-yako yekuchengetedza yemasero ehuropi ane hutano-ayo anogona kubatsira kudzivirira chirwere mukufamba kwenguva," anodaro. Kushanda kunze kunoburitsa huropi-yakatorwa neurotrophic factor (BDNF), puroteni yakakosha pakuchengetedza maeuron ane hutano uye kugadzira matsva ayo pakupedzisira anobatsira kudzivirira zvirwere zvakaita seAlzheimer's uye Huntington's.

2. Bata Nemusoro "Chikara." Kufumura pfungwa dzako kune chero chinhu chitsva chauri kudzidza, chinova kiyi yehuropi hune hutano, anodaro Vonda Wright, MD, chiremba wemapfupa uye munyori we Mutungamiri weKubudirira. Saka edza kudzidza mazwi eiyi hit nyowani kubva Eminem uye Rihanna, kana kana iwe uri fan-hip-hop, sarudza rwiyo kunze kwemhando yako yaunofarira. Izvo zvinonyanya kuoma kugona, tastier uye zvine simba iro huipi hwehuropi.

3. Rova bhatani "bvisa". Uropi hwako huri kuremerwa neruzivo rwakawanda kupfuura zvakamboitika-nhau, basa, mabhiri, mapassword-uye hausi kudzvanya bhatani rekuti "delete" nguva zhinji, zvichiita kuti zviome dzimwe nguva kugadzira nzvimbo yedata rinouya. Bvisa mutoro nekuita zvinyorwa zvakawanda. "Kuparadzanisa zvaunofanira kuita muzvinyorwa zvidiki zvinodzora kunobatsira kudzikamisa kushushikana kubva pakuzvichengeta zvese, izvo zvinovhara uropi hwako," anodaro Wright.

Anokarakadza kupaza zvinhu kuita zvaunogona kupedzisa mumaminetsi mashanu, maminetsi makumi maviri, uye 1 awa - nenzira iyo kana iwe uine maminetsi makumi maviri ekusiya, unogona kutarisa iro runyorwa uye kuyambuka chinhu kubvisa. Paunenge uchinge uine zvese mune nhema uye chena, fuhgettaboutit. Chokwadi, edza "kudzima" zvinhu izvozvo kana kuzviisa kure mu "folda" yepfungwa uye ingo rangarira kuti iwe unofanirwa kuita zvinhu zviri pamazita ako-uchasvika kwavari kana nguva yakwana, uye kana chimwe chinhu chisipo. iyo rondedzero, hazvina kukosha zvakakwana kuti unetseke nezvazvo (saka usadaro!).

RELATED: 8 Nzira Dzinotyisa Kushushikana Kuri Kukanganisa Hutano Hwako

4. Kumborara kwenguva refu. Iwe wakanzwa kuti kurara maawa gumi nemaviri nemugovera hakugadzirise chokwadi chekuti iwe une maawa mashanu husiku hwakawanda hwevhiki - uye kana uchiri kufuratira izvi, pamwe izvi zvinokukurudzira kuti utarise nguva dzakaenzana dzekurara: "Kurara hakuna kukosha chete mukumutsiridza hutano hwepanyama asiwo hutano hwepfungwa," anodaro Brockington. "Iyo inobata sei huropi haina kujeka, asi isu tinoziva kana iwe ukasachengeta yakajairwa nguva yekurara, pane iyo yekuwedzera mhedzisiro uye ichatanga kukanganisa kune yako ndangariro."

Sekureva kweNational Institutes of Health, kugadzira chikwereti chekurara kweawa imwe chete pazuva kunogona kukanganisa mashandiro ako, kugona kugadzirisa ruzivo, uye manzwiro. Kusagona kurara kwakabatanidzwawo nekuwedzera kuzvimba, izvo zvinogona kutungamira mukurasikirwa nendangariro. Pane kuti upinde muhope dzako dzinokosha kuti umuke kweawa mangwanani kuti ushande pane yakakosha mharidzo, rova ​​​​snooze kwemaminetsi makumi matanhatu uye simuka uchinzwa kuzorora, kusimba, uye kugona kufunga zvakajeka uye kuita sarudzo dzakanaka, Brockington anodaro.

5. Bvisa kubva mumidziyo yako. Ndangariro yako yakafanana neGroupon-ishandise kana kurasikirwa nayo. Saka kunyange zviri nyore kuti usatombofanira kubata nemusoro manhamba efoni kana nzira inoenda kuna chiremba wemazino, iwo mabudikusheni ari kupfupisa-kutenderera simba re noggin yako, Brockington anodaro. Rwisa zvakare nekuzvirumura pachezvayo tekinoroji zvishoma. Edza kuchengeta foni yako muchikwama chako kana wabva kunze neshamwari, zvipire mundangariro dzinenge shanu dzenhamba dzenhare-dzakadai seyako shamwari yepamwoyo, yemukomana, yemaboss, yehama, neyekurapa-uye tanga kuvimba neGPS yako kana Google Mepu zvishoma kazhinji. Chokwadi, unogona kukwira munzvimbo isiri iyo, asi izvo zvinoreva kuti iwe unogona zvakare kugumburwa pane imwe inoshamisa dive bar iyo isiri kunyange paYelp.

6. Teerera kuna Tolstoy. "Kuongorora kwehuropi kunoratidza kuti kana ukanzwa, kunyora, kana kutaura izwi, nzvimbo dzakasiyana dzeuropi dzinokurudzirwa," Small anodaro. Uye semwana ane makore maviri, uropi hwako hunoshuva kukurudzira-uye kwakawanda. Kuti mhando dzirambe dzichiuya, funga kuteerera mabhuku ane app yemahara seAnonzwika paunenge uchityaira uchienda kubasa, kubika kudya kwemanheru, kuchena, kana chitoro chegirosari. Kunyangwe iwe unotora Asipo Musikana naGillian Flynn kana kuzvipikisa kuti uteerere kune rimwe bhuku rekare rakadai se Anna Karenina kana Hondo uye Runyararo, iwe uchaita kuti basa re-ho-hum riwedzere kunakidza uye kudzivirira kufinhwa kwehuropi zvakare.

7. Wakachenjera kumusoro. Iyo nhamba yenguva idzo amai vako dzavakafona vachibvunza maitiro ekutora pikicha nefoni yake chiratidzo chekuti zera rinotora hunyanzvi hwepfungwa dzako. Asi zvakadaro vanhu vakakupa hupenyu vachiri nezvinhu zvishoma kwauri. Nguva uye ruzivo zvakavapa huchenjeri netsitsi izvo zvinokutorera iwe hupenyu hwese kuti uwane, inoshuma chidzidzo che2013 mu Psychology uye Kukwegura. Saka amai pavanotaura, nyora manotsi.

8. Swap FaceTime yenguva yechiso. Kumwe-ku-one kudyidzana nemunhu-uye kwete kuburikidza nechiratidziro-kwakafanana nekudyara iwe wega mudzidzisi wehuropi hwako. "Kutaura nevanhu uye kuva neshure-uye-mberi ndiko kurovedza pfungwa," anodaro Small. "Unofanirwa kuverenga zvinyorwa, senge mataurirwo uye kumbomira, uye funga mhinduro yakakodzera panguva imwe chete uchiongorora mhinduro yemumwe wako, zvese zvinopisa maseru emagetsi."

Ongororo ye