Lapho sinyakaza, asigcini nje ngokuqeqesha imizimba yethu: nobuchopho bethu buba sesimweni esihle. Ukuzivivinya okuvamile kubangela ukugeleza kwamasignali akhuthazayo i-neuroplasticity, ukugeleza kwegazi kanye nebhalansi ye-neurochemical, enemiphumela ebonakalayo enkumbulweni, ekunakeni, ekufundeni nasemoyeni. Kunokuba kube isengezo esilula, ukuvivinya umzimba kusebenza njengohlobo lomuthi wokuvimbela ingqondo.
Isayensi ikufakazele lokhu ngezindlela eziningana. Abacwaningi abaholayo nodokotela, kusukela kodokotela bezinzwa kanye nodokotela bengqondo ukuze bavivinye umzimba, bayavuma ukuthi Ezemidlalo zinciphisa ukuvuvukala, zivikela i-neurodegeneration futhi zisebenza njengemoduli yokucindezeleka.. Ukwengeza, kunemithamo nokuqina okubonakala kusebenza kangcono, futhi kubalulekile ukuzazi ukuze uzuze kakhulu ekuzilolongeni ngaphandle kokweqa.
Ukuvivinya umzimba kuwuguqula kanjani ubuchopho
Isihluthulelo i-neuroplasticity, ikhono lesimiso sezinzwa lokuzivumelanisa nokushintsha. Ukuzivocavoca kwenza kusebenze izindlela ze I-synaptogenesis kanye ne-neurogenesis (ukwakhiwa kokuxhumana okusha nama-neuron), kuyilapho amanethiwekhi angasebenziseki kangako elungiswa ngezinqubo ezikhethiwe zokuqeda. Lokhu kuhlelwa kabusha kuhambisana ne- i-angiogenesis (ama-capillari amaningi), okwandisa ukutholakala komoyampilo kanye ne-glucose ezindaweni ezisebenzayo zobuchopho.
Lokhu kugeleza okukhulayo kuhambisana nokuhlanzwa kwangaphakathi: ngesikhathi nangemva komzamo, umzimba uthuthukisa ukugezwa kwemfucuza ye-metabolic, evumela ukuqedwa kwezinhlanganisela ezifana i-beta-amyloid, okuhlobene nesifo i-Alzheimer's. Lo mphumela, ohlangene nokwanda kwezakhi kanye nezici ze-trophic, ubeka isisekelo sobuchopho obuqinile nobusebenza kahle.
Ezingeni lamangqamuzana, imisipha iwumngane omkhulu wobuchopho. Ngesikhathi sokusebenza ngokomzimba, ama-myokines, izithunywa ezihamba ngegazi futhi zenze izicubu zezinzwa. Umphumela ofundwe kahle ukwanda kwe I-brain-derived neurotrophic factor (BDNF), iphrotheni ebalulekile ekondleni izinzwa, ukuhlanganisa ama-synapse, nokwenza kube lula ukufunda. Ochwepheshe be-Neurology bakufingqa ngokucacile: imisipha yokuqeqesha, ngokungaqondile, iqeqesha ubuchopho.
Enye ingxenye ye-puzzle yile irisine. Etholwe ekuqaleni ekuzilolongeni kokukhuthazela kumamodeli ezilwane, le hormone inganqamula umgoqo wegazi nobuchopho futhi ithuthukise izindlela zokuvikela i-neuroprotective ezihlobene ne-BDNF nezakhi zofuzo ezihilelekile ekuqondeni. Imiphumela iphakamisa ukuthi umsebenzi womzimba awuthuthukisi ukusebenza kwengqondo ngokushesha, kodwa ilungisa izindlela zebhayoloji ezigcina ukusebenza kwengqondo isikhathi eside
Kuthiwani ngokuvuvukala? Siyazi ukuthi ukuvivinya umzimba njalo kunomphumela onamandla. i-systemic anti-inflammatoryLokhu kubalulekile ngoba ukuvuvukala okungapheli kungomunye wemigwaqo emikhulu eya ezinkingeni ze-neurodeergenerative. Ukuyigcina kude kuvikela ama-synapses namanethiwekhi e-neural futhi, ngokulandelayo, kuthuthukisa ikhwalithi yempilo. ukulala, okunye okuhlukile okubalulekile empilweni yobuchopho.
Ukucindezeleka okungapheli kungesinye isitha esifungisiwe. Umcwaningi uWendy Suzuki, phakathi kwabanye, ubonise ukuthi amazinga aqhubekayo e-cortisol ayalimaza i-hippocampus (inkumbulo) kanye i-prefrontal cortex (ukunaka, ukulawula abaphathi, nokwenza izinqumo). Umsebenzi womzimba usebenza njengokuphikisa, okusiza ukwenza izimpendulo zengcindezi zibe ngokwejwayelekile futhi zilondoloze lezi zifunda ezibucayi, okuhumushela emandleni athuthukisiwe okugxilisa ingqondo nokukhumbula.
Emitholampilo nasemiphakathini, lezi zindlela zibonakala emiphumeleni ebonakalayo. Kubantu abadala asebekhulile, isibonelo, ukuqeqeshwa kwamandla kuyinto ehamba phambili ngoba imisipha iyancipha uma ingakhuthazwa. Ukuyiqinisa kuyasiza ekuvimbeleni i-sarcopenia, kunciphisa ubuthakathaka, kwandisa ukuzimela futhi kunciphise ukuncika. Zonke lezi zinkinga zithinta ngqo ubuchopho ukuhamba nokuxhumana nomphakathi kanye nokwethemba.
Ubuchopho bengane kanye nentsha nayo isabela ngokuqinile ekunyakazeni. I izici zokukhula kwe-neural (njenge-BDNF), ukwakheka kwe-synapse kuyathuthukiswa, futhi izindlela zepulasitiki ziyahlanganiswa. Njengoba isikhathi sesikrini nempilo yokunganyakazi ikhula, okuhlanganisa ukudlala ngokuzikhandla, ezemidlalo, nokusebenza komzimba nsuku zonke kuba semqoka ekuthuthukisweni kwe-neurocognitive okunempilo.
Uhlu lwemiphumela ezuzisayo ye-biochemical alugcini lapho. Ukuzivocavoca kwandisa ukukhululwa kwe i-serotonin ne-dopamine, ama-neurotransmitters ahlobene eduze nempilo engokwengqondo, futhi aphakamisa ama-endocannabinoid receptors ajikelezayo, athinta ubuhlungu, isifiso sokudla, imizwa, kanye nenkumbulo. Ngakho-ke, ukuthuthukiswa okuphawulekayo nokuqhubekayo kokukhathazeka nokudangala kubonakala lapho uhlelo lokuqeqesha oluhlelwe kahle lugcinwa.
Ngisho neziyaluyalu ezifana ne-ADHD zingazuza. Ukubamba iqhaza emidlalweni ehleliwe enemithetho ecacile kusiza amandla esiteshi futhi kuqinise ukunaka nokulawula ukuziphatha. Ngakolunye uhlangothi, ezemidlalo zamaqembu zengeza inzuzo yomphakathi: ukusondelana, ukuhlanganyela, namakhono okusebenzelana nabanye. Nakuba iziyalo zomuntu ngamunye, njengokugijima, nazo zinikeza amathuba okusebenzelana, ukukhuthaza okwabiwe, kanye nokuzethemba.
Mayelana nokuguga, amaqembu okucwaninga nge-neuroscience abhale ukwanda kwamandla okuqonda kanye nokwakhiwa kwama-neuron amasha ngokungenelela okuvamile ngokomzimba. A ukwanda kwegazi lobuchopho, ukwanda kokusetshenziswa kwe-oksijeni ngama-neurons, ukutholakala okukhulu kwama-neurotransmitters abalulekile, kanye ne-neuroprotection ezindaweni eziningi. Nge-stroke kanye ne-ischemia, izinhlelo zokuzivocavoca zihlotshaniswa ne-motor sequelae embalwa kanye nokululama okukhulu kokusebenza.
Kukhona nemiphumela engaqondile emangalisayo. Ukuvivinya umzimba kwabazali kungashiya umthelela omuhle enzalweni yabo. Emamodeli ezilwane, inzalo yabazali abagijimayo ibonisa ama-neuron amasha amaningi namasekhethi asebenzayo, ngokusebenza okungcono emisebenzini yokufunda. Yonke into ikhomba indlela ye-epigenetic: izinguquko kuma-microRNA alawula ukubonakaliswa kofuzo futhi adluliselwe phakathi kwezizukulwane.
Njengokungathi zazingekho izizathu ezanele zokusuka kusofa, indlela yokuphila yokunganyakazi iyona evame kakhulu isici sesine sengozi yokufa sekukonke futhi uyisitha esifungelwe sobuchopho obunempilo. Ucwaningo lwe-cardiometabolism lubonise ukuthi ngisho nokuqhuma okuncane kwemizuzu engaba yi-12 yokuzivocavoca okukhulu kwe-cardiopulmonary kungashintsha cishe i-80% yama-metabolites ajikelezayo ahambisana nemiphumela emihle, ehambisana nezinzuzo ze-neuronal ne-vascular.
Ngokuhambisanayo, ukuzilolonga kwezemidlalo kuhlobene ukulala okungcono Ngokuhamba kwesikhathi: iziphazamiso ezimbalwa, ukuqala ngokushesha, nokungaguquguquki okukhulu kubantu abadala. Ukulala kahle kuvala iluphu, njengoba kuqinisa ukuqiniswa kwenkumbulo, ukulinganisela kwamahomoni, kanye nezinqubo zokulungisa ubuchopho ebusuku.
Yini, malini futhi ngangakanani amandla okuqeqesha ubuchopho
Awudingi ukuzishaya ukuze uphawule izinguquko. Ubufakazi bubonisa lokho ukuzivocavoca kwe-aerobic okumaphakathi Isebenzela ubuchopho izimanga. Ngokwezinto ezibonakalayo, sikhuluma ngokuhamba ku-50-70% wesilinganiso sakho esiphezulu senhliziyo; ukwenyukela ebangeni elingama-70-80% kungangeza izinzuzo kuye ngokubekezelela kwakho. Uzoyiqaphela ngoba inzima, idinga umzamo omkhulu, kodwa ayikushiyi uphefumula.
Kunezibonelo eziningi: ukuhamba ngokushesha, ukugijima kancane, ukuhamba ngebhayisikili endaweni eyisicaba noma ekhuphuka kancane, ukubhukuda ngesivinini esikhululekile noma ukudansa ngamandla. Hlanganisa nabo amandla (amaseshini amabili ngeviki kusukela ebudaleni) kuwukubheja okuqinisekile: imisipha eyengeziwe, umzimba othuthukisiwe, futhi, kubantu abadala, ukulinganisela nokuvimbela ukuwa. Ukuqeqeshwa kwezingxenye eziningi (amandla, ibhalansi, nokuhamba) kufanele kufakwe okungenani izinsuku ezintathu ngesonto kubantu abadala asebekhulile.
Kufanele ngiqongelele malini? Izincomo zezempilo zomphakathi zibeka ibhentshimakhi ecacile: Imizuzu eyi-150 kuye kwengama-300 ngesonto wokuzivocavoca umzimba okuphakathi kwabantu abadala, okuhlanganisa nabesifazane abakhulelwe nangemuva kokubeletha. Ezinganeni nasebancane, ibha isethwe imizuzu engama-60 ngosuku. Ngalesi sisekelo, ukuzuza kwengqondo nemizwa kungabonwa, futhi ukusuka lapho, umgomo ungacutshungulwa kahle ngokusekelwe emigomeni nesimo somzimba.
Ngale kwevolumu yamasonto onke, ukubambelela kwesikhathi esimaphakathi kubalulekile. Ukuhlaziywa kwe-Meta nokubuyekezwa kuphakamisa ukuthi izinguquko zengqondo ziba sobala lapho zinqwabelana Amahora angu-50 wokuzivocavoca kusatshalaliswa ezinyangeni ezi-4 kuye kwezi-6, okungukuthi, cishe amahora angama-2-3 ngesonto agcinwe ngokuhamba kwesikhathi. Ukuqhubeka ngale kwalo mkhawulo wengeza amaphuzu emisebenzini efana nokunaka, ukucubungula, nenkumbulo yokusebenza.
I-Epigenetics yengeza isendlalelo esithakazelisayo: ngamaviki amane nje okuqeqeshwa, izinguquko zingenzeka. izinguquko ku-microRNA amangqamuzana obuchopho alawula ukwanda kwamaseli, i-synaptic plasticity, nokuqinisa inkumbulo. Phakathi kwalokhu, i-miR-21 iye yagqanyiswa, okushintshwa kwayo ngokuvivinya umzimba kuxhumene nokuthuthukiswa kokusebenza kwengqondo ngesikhathi sokuguga kanye nokuncishiswa kwe-sequelae kulandela ukulimala kobuchopho.
Ekuphazamisekeni kwemizwelo, ukugcina uhlelo lokusebenza oluhlelekile kunciphisa ukukhathazeka nokudangalaNgaphezu kokwanda okwaziwayo kwe-serotonin, kunokwanda kwama-endocannabinoid receptors kanye nokulawulwa kokucindezeleka okungcono, okungenzeka kubangele ubuhlungu bekhanda obuncane kanye nokunciphisa ukuziphatha okungalungile. Intuthuko iye yabonwa nasekuqiniseni, ukuzethemba, ukuzinza kwemizwelo, ukuzithiba, ukubonakala komzimba, ngisho nangokwengeziwe. ukwaneliseka ngokocansi.
Ingxenye yezenhlalakahle ibalulekile: ukuqeqeshwa eqenjini, ukudlala njengeqembu, noma ukujoyina imiphakathi esebenzayo kuqinisa umuzwa wokuba yingxenye kanye namakhono okusebenzelana nabanye. Futhi kulabo abakhetha ukuba wedwa kweseshini yokuqeqesha isisindo noma ukugijima, kukhona njalo izindlela engeza ugqozi nokusekela: izinselele ezabiwe, amakilabhu endawo, imibuthano engakahleleki, noma izinhlelo zokusebenza ezikhuthaza ukungaguquguquki.
Kufanele futhi sikhulume nge-hormesis, umqondo ochaza impendulo ekabili yokuzivocavoca: izinzuzo ngemithamo eyanele kanye nokuphazamiseka lapho amandla noma inani likhuphuka. Iphuzu elilungile liyahlukahluka kumuntu nomuntu, futhi inkomba ewusizo izinga lokushaya kwenhliziyo: uma ukushaya kwenhliziyo yakho kukusebangeni elimaphakathi futhi ululama kahle, usendleleni efanele. Uma uhlanganisa izikhathi ezikhandlayo ngokukhathala okungapheli, ukungalali kahle, nomoya ophansi, cishe uwenza ngokweqile.
Isistimu yezinzwa empeleni ine-anti-excess brake: okuthiwa ukukhathala okuphakathi, lapho i-serotonin nezinye izimpawu zixwayisa ngokuthi indawo egciniwe iphelile. Ukweqa lowo mkhawulo akukuphindaphindi izinzuzo; kunalokho, kungabasula. Kungakho kuwumqondo omuhle ukushintsha ukuqina, ukuphumula, ukulalela imizwa yakho, futhi ubeke inqubekela phambili phambili.
Eminye imihlahlandlela elula esebenzayo: lungisa umthwalo uye ezingeni lakho nempilo, qala ngawo imiqulu engokoqobo, qinisa izinsuku nezikhathi zokwakha umkhuba, futhi ulungiselele izinhlelo zokusekela amasonto anzima (izifunda ekhaya, ukuhamba endlini, izikhathi ezimfushane kodwa ezingaguquki). Ukungaguquguquki, okungaphezu kobuciko, yikho okuvuselela ubuchopho.
- Abantu abadala abadala: Izinsuku ezi-3 ngeviki ngemisebenzi enezingxenye eziningi (ibhalansi, amandla, ukuhamba) kanye nemizuzu engu-150-300 yomsebenzi omaphakathi ngesonto.
- Abantu abadala: Amaminithi angu-150-300 omsebenzi omaphakathi ngeviki kanye namaseshini wamandla okungenani angu-2.
- Ukukhulelwa kanye ne-postpartum: Imizuzu eyi-150-300 ngesonto, ukulungisa uhlobo nokuqina kusigaba ngasinye nesimo.
- izingane kanye nentsha: Amaminithi angu-60 omsebenzi wansuku zonke, okuhlanganisa kahle ukudlala okusebenzayo, ezemidlalo nokuziqeqeshela amandla okufanele iminyaka yabo.
Emkhakheni womtholampilo, amaqembu amaningi kakade nquma ukuvivinya umzimba Njengengxenye yokwelashwa, okunemiphumela ephikisana nokungenelela kwezemithi ngokwezinga lempilo. Kusukela kumayunithi e-neurology kuya ezinhlelweni zokuvuselela, ukuqeqeshwa okwenziwe kahle kuthuthukisa ukuqhubeka kwe-pathologies futhi kusheshise ukululama kokusebenza.
Ngaphezu kwalokho, ukuzivocavoca kungathatha amafomu amafushane futhi asebenzayo: amaseshini nge ukuphakama okukhulu kwemizuzu eyi-10-12 Bayakwazi ukukhiqiza izinguquko zesistimu ye-metabolic ehambisana nezinzuzo ze-cerebrovascular. Uma zihlelwe kahle, zingena ezinhlelweni ezimatasa futhi zisiza ukulwa nempilo yokungawuvivinyi, yona ngokwayo ethiya isikhathi sokuphila nempilo yobuchopho.
Inothi leqiniso mayelana nokubambelela: ama-barometers okuzijwayeza ezemidlalo abonisa ukuthi abantu abangaphezu kwengxenye yabantu abazivocavoci njalo, futhi izibalo ziba zimbi ngokuya ngeminyaka. Ezigabeni ezithuthuke kakhulu, kancane oyedwa kwabane Ihlala isebenza. Njengoba imisipha iwohloka ngokushesha uma ingasetshenziswa, kubalulekile ukuhlehlisa lo mkhuba ngamandla, ngokulinganisela, nangokunyakaza njengezinsika.
Omunye umqondo owusizo isingathekiso sesundu: simelana nezivunguvungu hhayi ngoba siqinile, kodwa ngenxa yokuthi siyavumelana nezimo. Kwenzeka okufanayo nasengqondweni: siyakudinga ukuguquguquka kwe-neural ukuzivumelanisa nokufunda. Ukunyakaza okuvamile kuqeqesha lokhu kuvumelana nezimo, ukugcina isimiso sezinzwa sithambile futhi silungele izinselele zansuku zonke, kusukela ekuxazululeni izinkinga kuya ekulawuleni ukungaqiniseki.
Okokugcina, indima yokuzivocavoca ekuziphatheni okuluthayo kanye nokulawulwa kwesifiso sokudla nokusutha kufanele kukhulunywe. Indlela yokuphila esebenzayo iyasiza ukuzithiba, inciphisa ama-maladaptive impulses futhi igxilise izimpawu zendlala yangaphakathi, ikusize wenze izinqumo ezingcono zokudla futhi ugcine izinguquko ezinempilo ngokuhamba kwesikhathi.
Uma sihlanganisa zonke lezi zingcezu, siyaqonda ukuthi kungani umsebenzi womzimba uhambisana nobuchopho kunoma iyiphi iminyaka. Iyakhuthaza i-vascularizationIhlela isimo se-neurochemical, ikhuphula ipulasitiki, ithuthukise ukulala, futhi idambise ukuvuvukala. Ngokwengqondo, iphakamisa isimo sengqondo, inciphisa ingcindezi, ikhuphule ukuzethemba, futhi inikeza indawo yomphakathi evikelekile. Ngomthamo olungile, ukuhlanganisa ukuqeqeshwa kwe-aerobic namandla, nokugxila ekuphumuleni, izinzuzo ziyaphindaphindeka futhi zihlala.
