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[title] => Zrelija životna dob ne mora nužno značiti i gubitak mentalnog kapaciteta: evo što biste za svoj um u budućnosti mogli napraviti već danas
[alias] => zrelija-zivotna-dob-ne-mora-nuzno-znaciti-i-gubitak-mentalnog-kapaciteta-evo-sto-biste-za-svoj-um-u-buducnosti-mogli-napraviti-jos-danas
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Prirodno je i neizbježno da se ljudski mozak s godinama mijenja, a zajedno s njim, mijenja se i naša mentalna funkcija. Jedna od najstrašnijih posljedica starenja, za mnoge je gubitak mentalnog kapaciteta, no činjenica je da su brojni načini na koje možemo održati svoju kognitivnu vrijednost. Ovo su neki od njih.
---
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Mentalna stimulacija
Svaka mentalno stimulativna aktivnost trebala bi vam pomoći u izgradnji mozga. Čitajte, pohađajte tečajeve, pokušajte s 'mentalnom gimnastikom', poput zagonetki s riječima ili matematičkim problemima. Eksperimentirajte sa stvarima koje zahtijevaju ručnu spretnost i mentalne napore, poput crtanja, slikanja i drugih zanata.
Fizička vježba
Istraživanja pokazuju da upotreba mišića tijela pomaže i našem umu. Vježba potiče razvoj novih živčanih stanica i povećava veze između moždanih stanica (sinapsi). To rezultira učinkovitijim i prilagodljivijim mozgovima, što znači da kognitivne sposobnosti osobe mogu odoljeti starenju.
Vježba također snižava krvni tlak, poboljšava razinu kolesterola, pomaže u ravnoteži šećera u krvi i smanjuje mentalni stres, a sve to može pomoći vašem mozgu, kao i vašem srcu.
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Pravilna prehrana
Dobra prehrana može pomoći vašem umu, kao i vašem tijelu. Na primjer, ljudi koji u svoj dnevni jelovnik uvrštavaju namirnice poput voća, povrća, orašastih plodova, dobrih masnoća, ribe i biljnih izvora proteina imaju manju vjerojatnost da će razviti kognitivno oštećenje i demenciju.
Krvni tlak
Visoki krvni tlak u srednjoj životnoj doiu povećava rizik od kognitivnog pada u starosti, stoga je svakako važno i poželjno uvijek paziti na razinu svog krvnog tlaka i pokušati ga održavati u granicama normale - pazite na prehranu, redovito vježbajte, ne pretjerujte s konzumacijom masne i začinjene hrane i alkohola te smanjite stres.
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Šećer u krvi
Dijabetes je važan faktor rizika za demenciju, a možete ga pokušati spriječiti pravilnom prehranom, redovitim vježbanjem i zadržavanjem vitkosti. Ako vam je šećer u krvi, uz sva pridržavanja, i dalje visok visok, posavjetujte se sa svojim liječnikom jer će vam vjerojatno trebati lijekovi za njegovu kontrolu.
Kolesterol
Visoka razina LDL kolesterola povezana je s povećanim rizikom od demencije. Dijeta, vježbanje, kontrola tjelesne težine i izbjegavanje cigareta znatno će poboljšati razinu kolesterola. Ali, ako vam treba dodatna pomoć u vidu lijekova, posavjetujte se sa svojim liječnikom.
Duhan i alkohol
Želite li i u starosti biti mentalno vitalni, razmislite dobro o količinama konzumacije duhana i alkohola. Ponekad nazdraviti je sasvim u redu, ali imajte na umu da je prekomjerna konzumacija alkohola jedan od glavnih faktora rizika za demenciju.
Emocije
Ljudi koji su tjeskobni, depresivni, uspavani ili iscrpljeni češće imaju loše rezultate na testovima kognitivnih funkcija. Loši rezultati ne moraju nužno predvidjeti povećani rizik kognitivnog pada u starosti, ali dobro mentalno zdravlje i miran san sigurno su važni ciljevi.
Društvenost
Jake socijalne veze povezane su s manjim rizikom od demencije, nižim krvnim tlakom i duljim životnim vijekom stoga, kada god možete, budite društveni, družite se, razgovarajte, razmjenjujte ideje i učite iz svoje okoline.
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Prirodno je i neizbježno da se ljudski mozak s godinama mijenja, a zajedno s njim, mijenja se i naša mentalna funkcija. Jedna od najstrašnijih posljedica starenja, za mnoge je gubitak mentalnog kapaciteta, no činjenica je da su brojni načini na koje možemo održati svoju kognitivnu vrijednost. Ovo su neki od njih.
---
---
Mentalna stimulacija
Svaka mentalno stimulativna aktivnost trebala bi vam pomoći u izgradnji mozga. Čitajte, pohađajte tečajeve, pokušajte s 'mentalnom gimnastikom', poput zagonetki s riječima ili matematičkim problemima. Eksperimentirajte sa stvarima koje zahtijevaju ručnu spretnost i mentalne napore, poput crtanja, slikanja i drugih zanata.
Fizička vježba
Istraživanja pokazuju da upotreba mišića tijela pomaže i našem umu. Vježba potiče razvoj novih živčanih stanica i povećava veze između moždanih stanica (sinapsi). To rezultira učinkovitijim i prilagodljivijim mozgovima, što znači da kognitivne sposobnosti osobe mogu odoljeti starenju.
Vježba također snižava krvni tlak, poboljšava razinu kolesterola, pomaže u ravnoteži šećera u krvi i smanjuje mentalni stres, a sve to može pomoći vašem mozgu, kao i vašem srcu.
---
---
Pravilna prehrana
Dobra prehrana može pomoći vašem umu, kao i vašem tijelu. Na primjer, ljudi koji u svoj dnevni jelovnik uvrštavaju namirnice poput voća, povrća, orašastih plodova, dobrih masnoća, ribe i biljnih izvora proteina imaju manju vjerojatnost da će razviti kognitivno oštećenje i demenciju.
Krvni tlak
Visoki krvni tlak u srednjoj životnoj doiu povećava rizik od kognitivnog pada u starosti, stoga je svakako važno i poželjno uvijek paziti na razinu svog krvnog tlaka i pokušati ga održavati u granicama normale - pazite na prehranu, redovito vježbajte, ne pretjerujte s konzumacijom masne i začinjene hrane i alkohola te smanjite stres.
---
---
Šećer u krvi
Dijabetes je važan faktor rizika za demenciju, a možete ga pokušati spriječiti pravilnom prehranom, redovitim vježbanjem i zadržavanjem vitkosti. Ako vam je šećer u krvi, uz sva pridržavanja, i dalje visok visok, posavjetujte se sa svojim liječnikom jer će vam vjerojatno trebati lijekovi za njegovu kontrolu.
Kolesterol
Visoka razina LDL kolesterola povezana je s povećanim rizikom od demencije. Dijeta, vježbanje, kontrola tjelesne težine i izbjegavanje cigareta znatno će poboljšati razinu kolesterola. Ali, ako vam treba dodatna pomoć u vidu lijekova, posavjetujte se sa svojim liječnikom.
Duhan i alkohol
Želite li i u starosti biti mentalno vitalni, razmislite dobro o količinama konzumacije duhana i alkohola. Ponekad nazdraviti je sasvim u redu, ali imajte na umu da je prekomjerna konzumacija alkohola jedan od glavnih faktora rizika za demenciju.
Emocije
Ljudi koji su tjeskobni, depresivni, uspavani ili iscrpljeni češće imaju loše rezultate na testovima kognitivnih funkcija. Loši rezultati ne moraju nužno predvidjeti povećani rizik kognitivnog pada u starosti, ali dobro mentalno zdravlje i miran san sigurno su važni ciljevi.
Društvenost
Jake socijalne veze povezane su s manjim rizikom od demencije, nižim krvnim tlakom i duljim životnim vijekom stoga, kada god možete, budite društveni, družite se, razgovarajte, razmjenjujte ideje i učite iz svoje okoline.
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