Amayi ena amatha kukhala ndi ana ndipo amapeza kuti tsiku lawo ladzaza ndi zochita za nthawi zonse za m’banja, kuphatikizapo kusiya ana kusukulu, kugwira ntchito zambiri zapakhomo, kupita ndi ana kumalo ochitira masewera olimbitsa thupi ndi kubwerera kukakonza chakudya chamadzulo asanagone. , kapena angakhale ndi tsiku lotanganidwa ndi ntchito zapakhomo , monga tsiku lovuta ku ofesi kapena kuchita bizinesi yawoyawo, kapena mwina tsiku lawo ndilophatikizana ndi zochitika ziwirizi (kapena palibe zomwe zili pamwambazi). Ziribe kanthu zomwe mkazi wazaka makumi anayi akuchita, ndikofunikira kuti malingaliro ake athe kupitiriza.

thanzi laubongo

Monga mtolankhani wa MBG komanso mkonzi wa zaumoyo a Morgan Chamberlain akunenera m'nkhani yake, mzimayi sangakhale ndi mphamvu zambiri monga momwe analili m'zaka za m'ma XNUMX ndi XNUMX, choncho n'kofunika kwambiri kulera ubongo wake kuti ukhale ndi luso lomvetsera, kukumbukira kukumbukira, ndi kukumbukira. kuphunzira ndi kukonza zatsopano ndikofunikira. .

Kawirikawiri, zaka za XNUMX ndi pamene ubongo wawo umayamba kumva zotsatira za zisankho za moyo zomwe adapanga pamoyo wawo wonse. Ngati sanakhazikitsebe zizolowezi zoyambira zathanzi (mwachitsanzo, kuchita masewera olimbitsa thupi nthawi zonse, kudya zakudya zopatsa thanzi, kuthana ndi nkhawa zatsiku ndi tsiku), atha kukhudzidwa kwambiri ndi malingaliro ndi matupi awo panthawiyi.

kusintha kwa mahomoni

Kwa amayi, gawo ili la moyo likhoza kukhala lovuta kwambiri m'maganizo ndi m'maganizo chifukwa cha kusintha kwa mahomoni, zomwe zingakhudze kwambiri machitidwe a chidziwitso ndi thanzi labwino la ubongo.

Amayi ambiri amakumana ndi chifunga cha mahomoni muubongo, mwachitsanzo, malingaliro a chifunga, kuiwala komanso kuvutikira kuloza, chifukwa cha kuchepa kwa estrogen ndi progesterone komwe kumabweretsa kusintha kwa thupi. Chochitika ichi chikhoza kukhala chokhumudwitsa kwambiri, chifukwa chimakhudza kugwira ntchito kwachidziwitso m'njira yoyezeka.

Limbikitsani luso lachidziwitso

Malinga ndi akatswiri a minyewa, Pulofesa Dean ndi Aisha Shirzai, chinthu chofunikira kwambiri chomwe mungachite muzaka za m'ma XNUMX kuti mukhale ndi moyo wautali waubongo ndikukulitsa luso la kuzindikira ndikulimbitsa luso la magwiridwe antchito, mwachitsanzo, kukonza, kuthetsa mavuto ndi kusinthasintha kwa chidziwitso.
Izi sizikutanthauza kusewera masewera ovuta, monga crosswords, jigsaw puzzles, makhadi ndi chess, komanso kuchita zinthu zomwe zimakhutiritsa moyo, chifukwa zimakhala zofunikira kwambiri kutsutsa ubongo ndi msinkhu, ndikudziuza kuti pali Ayenera kutsatira izi:

• PANGANI ZOTHANDIZA ZOTHANDIZA ZA UMOYO WA UMOYO: Mankhwala a nootropic ali ndi zakudya zenizeni, ma probiotics ndi botanicals omwe amathandiza kuthandizira ndi kulimbikitsa luso lapamwamba la ntchito, kukonza kukumbukira, ndi kupititsa patsogolo chidwi cholimbikitsa thanzi labwino la ubongo ndi moyo wautali.
• Chakudya chothandizira ubongo: Kulongedza mbale ndikudzaza m'kabati ndi furiji yakukhitchini yanu ndi zakudya zomwe mukufuna komanso zowonjezera zokhala ndi ma micronutrients ofunikira komanso ma phytonutrients (mwachitsanzo, omega-3 fatty acids, mavitamini a B, vitamini D3 ndi ma polyphenols, angathandize kuti ubongo ukhale wolimba. bwino tsiku lonse).
• Kuchita masewera olimbitsa thupi nthawi zonse: Kusuntha thupi (munjira iliyonse yomwe mungamve bwino) ndikwabwino kwa malingaliro, komanso kumawonjezera kuthamanga kwa magazi kupita ku ubongo komanso kumapangitsa kuti mukhale ndi thanzi labwino. Kuwonjezera kuchita masewera olimbitsa thupi mwadala pazochitika za tsiku ndi tsiku kungathandize kwambiri kugwira ntchito kwachidziwitso.

• Kuchita Zinthu Mwanzeru: Kaya mkazi akugwira ntchito yolingalira bwino (monga kusinkhasinkha, kulemba zolemba, kapena yoga) kapena kungopeza nthawi yokhala mwachilengedwe ndikusinkhasinkha, kudzipatulira nthawi ndikofunikira kuti muchepetse kupsinjika.

• Kupeza Zomwe Mumakonda: Kuchita zinthu zotchuka kumabweretsa chisangalalo. Pulofesa Dean Shirazi akufotokoza kuti ntchito zimene zimadetsa maganizo ndi kupangitsa munthu kukhala wachimwemwe chenicheni n’zofunika kwambiri kuti munthu akhale ndi moyo wautali ndiponso wathanzi, akumati “kuchita nawo zinthu zongodzipereka, kuyang’anira timu, kupita ku makalabu, kusewera makhadi ndi atsikana, kuphunzira. kuvina kapena nyimbo, kapena kutenga Maphunziro m’mbali iliyonse ndi ntchito yothandiza kwambiri malinga ngati kumawapatsa chimwemwe ndi kusangalala nawo.”