Olona unyango lwenkungu yengqondo kunye neuroinflammation
Ixesha lokufunda eliqikelelweyo: 13 imizuzu
Injongo yale posi yebhlog kukukunceda uqonde ukuba i-neuroinflammation inegalelo njani kwiimpawu zakho eziphindaphindiweyo nezingapheliyo zenkungu yengqondo. Ekupheleni kweli nqaku, uya kuluqonda olona nyango lulungileyo lweempawu zenkungu yobuchopho kunye ne-neuroinflammation esisiseko eqhuba ezo mpawu.
Inkungu yobuchopho inokuba neempawu ezahlukeneyo ezibandakanya ukukhathala kwengqondo, ukungakwazi ukugxila okanye ukugxila, kunye neengxaki zokukhumbula ixesha elifutshane. Abantu badla ngokusebenzisa igama elithi inkungu yengqondo ukuchaza iifomu ezibuthathaka kunye neenguqulelo eziqatha kakhulu kwiimeko ezininzi ezihlangabezana nemilinganiselo yoMngcipheko oPhakamileyo wokuqonda (MCI).
Oyena mqhubi mkhulu weengxaki zokuqonda kunye neempawu zenkungu yobuchopho kukuqhambuka kwe-insulin.
Olunye uphawu lokuba amandla akho eeseli awalungile ukuba ufumanisa ukuba emva kokuba utyile, umsebenzi wakho wokuqonda uyaphucuka kwinto obuyiyo. Oku kuthetha ukuba unokuba ne-hypoglycemic encinci. Amandla akho engqondo kufuneka akwazi ukuhlala uzinzile kuba ukuba amanqanaba akho e-glucose ehla, umzimba wakho kufuneka ube bhetyebhetye kwaye utshintshe ekutshiseni amanqatha omzimba wakho ukwenza i-acids enamafutha kunye ne-ketones ukuze usebenze ingqondo. Ukuba amanqanaba akho e-insulin aphezulu ngokuqhubekayo, oko kuthetha ukuba kunokwenzeka ukuba ufumane amanqanaba angahambelaniyo wamandla obuchopho kwi-glucose njengonikezelo lwamafutha, kwaye amanqanaba aphezulu e-insulin ahlala ekhona enza ukuba ungenzeki ukuba ufikelele kwezo venkile zamafutha.
Emva kokuba utyile, akufuneki ube ufumana utshintsho kumandla akho. Kuya kufuneka ube ufumana ukuthomalaliswa kakuhle kwemvakalelo yokulamba. Ukuba kukho nantoni na eyahlukileyo kuleyo yenzekayo, luphawu lwakho lokuba ingqondo yakho idinga uncedo lwakho. Ifuna ukuba ubeke ingqalelo kwaye uqale ukulungisa i-metabolism eyaphukileyo eqhubekayo ebeka umsebenzi wayo emngciphekweni.
Ubuchopho AKULUNGILEYO xa kungekho mandla aneleyo. Uza kufumana inkungu yengqondo kunye neenkqubo zokuguga kwangaphambili ze-neurodeergenerative eziya kuthi kancinane (okanye hayi kancinci kancinci) bube ukusebenza kwengqondo yakho kude nawe.
Iingxaki zokuguquguquka kwamandla kunye nokuphazamiseka kwemetabolism eqhutywa kukunganyangeki kwe-insulin yindlela enye nje yokuba i-microglia isebenze. Ukuqokelelwa kwe-adipose (iiseli ezinamafutha) ziyakwazi ukuzisebenzisa nge-microglial-adipose axis. Ziyakwazi ukusebenza xa uphefumla into enetyhefu, njengoko sibona ngongcoliseko lomoya, olubizwa ngokuba yi-pulmonary-glial axis. Ziyakwazi ukuqaliswa kwi-microbiome-neuroglia yokufikelela okwenzekayo xa unesisu esivuzayo. Ufumana ingcamango. Nantoni na eyenza amajoni omzimba asebenze emzimbeni wakho, iya kukhalela engqondweni yakho ukuba kukho ingozi kwaye isebenze ukuphendula kwe-microglial immune immune. Nokonzakala kwengqondo okuNzakala (TBI) kunokuguqula ezi seli zeglial zibe yimeko yokuziphatha ngokudumba okungayekiyo.
Kwaye ezi seli ze-glial zisebenza kwaye zisebenza ixesha elide yingxaki. Kwiimeko apho uhlaselo lungapheli lusuka kwiswekile yegazi ephezulu kunye nokunganyangeki kwe-insulin, ungcoliseko lomoya, amathumbu avuzayo emva kwesidlo ngasinye okanye iiseli ze-adipose eziphuma ukudumba, ingqondo yethu ayinakuze ikwazi ukuthomalalisa le mpendulo kwaye i-neuroinflammation ayipheli. Ukusebenza kweglial okungapheliyo kuqhuba i-neuroinflammation kunye nomonakalo olandelayo kwiiseli ze-neuronal ezingakwazi ukucocwa kwaye zilungiswe ngokukhawuleza ngokwaneleyo!
Yintoni kanye kanye eyenziwa yi-microglia?
Xa ujonga ingqondo eneentlobo ezahlukeneyo ze-neurons kwaye enye yazo yi-microglia. Xa ndandikwiprogram yam yesidanga kwi-Clinical Psychology abazange baxoxe nge-microglia kakhulu, ngaphandle kokusixelela ukuba baziphatha njenge "glue" kwaye banikezela ngenkxaso yesakhiwo phakathi kwe-neurons. Inkwenkwe yayikukuqonda okungaphelelanga! Ukusukela ngoko siye safunda ukuba i-microglia inceda ukucoca inkunkuma ye-neuronal eyenzeka njengoko iiseli ziguga kwaye zife. Kufuneka basebenze! Ngokwenene zisebenza kakhulu kwimetabolism kwaye kukho iindidi ezahlukeneyo zeeseli zemicroglial kwingqondo yethu. Kodwa xa beziphatha ngokwesiqhelo, bacoca inkunkuma yeeseli kwaye bacoca neeproteni ezaphukileyo ezinokuthi kamva zijike zibe ngamacwecwe kunye neetangles.
Kukho nje umthamo owaneleyo we-antioxidant kwingqondo yokulungisa umonakalo ukuba i-microglial activation ayipheli. Kwaye umonakalo kwiiseli zengqondo uya kubadlula kakhulu amandla engqondo okuhlala kunye nokugcina iiseli emva kwalo monakalo ungapheliyo.
Ndiza kuqaphela ntoni ukuba ndine-neuroinflammation engapheliyo?
Awuyi kuvuka nje ngentsasa enye ngokuyimfuneko kwaye ungabi nengqondo esebenzayo, nangona abaninzi benu befunda le bhlog baya kuxela ukuba ngokuqinisekileyo kubonakala ngathi kunjalo! Abanye benu babenesigulo okanye usulelo olunokuthi lubangele inqaku le-tipping. Kodwa abantu abaninzi abahlakulela inkungu yengqondo baqaphele iimpawu kwangoko kwaye abazange baqaphele.
Ezinye zeempawu zokuqala kukudinwa kwengqondo. Unyamezelo lwakho lokuqonda luyehla uqaphela ukuba awukwazi ukuchitha amandla engqondo njengoko wawukhe wakwazi. Ukuba xa ingqondo yakho idiniwe, okwenzeka lula ngakumbi, uqala ukuba nengxaki yokugxila. Ungayiguqula imisebenzi erhafiswa ngengqondo ukuze ukwazi ukuyenza, kodwa ixesha elincinci okanye ngenkxaso engaphezulu.
Abathengi bam bahlala bendixelela amabali abo ukusuka ekubeni ngabafundi abakhutheleyo ukuya kwii-audiobooks okanye iipodcasts. Kwaye oko kusebenza ixesha elithile. Kodwa njengoko iinkqubo ze-neurodeergenerative zihlala zingalungiswanga kwaye kusenzeka umonakalo omkhulu, bafumana ukukwazi kwabo ukugxila kuza kwi-spurts emfutshane kunye nemfutshane.
UGqr. Datis Kharrazian Unika umzekelo omhle woku xa ethetha ngendlela abantu abahamba ngeemoto abacwangcisela ukuqhuba imigama emide (okuyirhafu ngengqondo) abanokufumanisa ukuba bafuna ikhefu elininzi okanye baya kufuna ukuqhuba iiyure ezimbalwa ngosuku ukuya kwindawo abasingise kuyo.
Le asiyonkqubo yokwaluphala eqhelekileyo.
Oku kuqhutywa kukudumba.
Nokuba umdala kakhulu kunangaphambili, ngokuthe ngcembe uphulukana nobuchule bakho bokufunda, ukuqhuba kwitrafikhi okanye imigama emide, cwangcisa imicimbi okanye iinkqubo, kunye/okanye ugxile ebantwini nezinto ozithandayo asikokwaluphala okuqhelekileyo. Abantu abadala abanengqondo ephilileyo bayonwabela zonke ezi zinto. Musa ukuzixelela ukuba uyakhula yaye oku kuqhelekile. Oko kuya kubangela ukuba uphephe ukwenza into yokuhlangula umsebenzi wakho wokuqonda. Sukusebenzisa oko ukubonileyo kumalungu osapho okanye kubahlobo abafumana ukwehla kwe-neurodeergenerative ukumisela ukuba yintoni eya kuba sengqiqweni kwaye inokwenzeka kuwe njengoko ukhula. Kuyenzeka ukuba ube nengqondo esebenza ngcono kwiminyaka yakho yobudala kunokuba wawunayo xa wawusemncinci.
Ukudumba kwengqondo kuyanyangeka ngokupheleleyo.
Kodwa ndinemiba yeemvakalelo, nam!
Xa kukho i-neuroinflammation kwingqondo, unokucinga ngokukhawuleza kangakanani. Oku kungenxa yokuba isantya iiseli zobuchopho ezikwazi ngaso ukunxibelelana enye kwenye siyaphazamiseka. Oku kunokwenzeka kwi-cingulate gyrus kunye ne-prefrontal cortex, kunye nendlela oya kuba nakho ukudakumba okanye isimo sengqondo esiphantsi.
Kodwa linda, unokuthi, ndithathe i-SSRI kube kanye, kwaye umoya wam ophantsi kunye nosizi lwaphucula, ngoko ke kufuneka ukuba andinayo i-serotonin eyaneleyo, kwaye ke yonke le nto ye-neuroinflammation kufuneka ibe yinto yesibini kuloo nto!
Ngokukhawuleza.
I-SSRIs inesiphumo sokuqala ekunciphiseni i-neuroinflammation okwethutyana, kodwa eso siphumo siyaphela kwiiveki ezimbalwa okanye inyanga. Yiyo loo nto iziphumo ze-SSRIs ayilonyango olukhulu lokuphazamiseka kweemvakalelo. Usenokuba uziva ukuncipha okwethutyana kweenkqubo ze-neuroinflammatory eziqhubekayo kwingqondo yakho. Ngethamsanqa, kukho iindlela ezingcono nezizinzileyo zokunciphisa ukudumba emzimbeni wakho nakwingqondo eya kuhlala kwaye ihlala ikunceda ukuba unganciphisi kuphela okanye uphelise iimpawu zenkungu yengqondo kodwa uvumele ingqondo yakho ukuba iphilise umonakalo okhoyo ngaphambi kokuba ufundiswe. le nkqubo yesifo.
Yeyiphi eyona ndlela ilungileyo yokwehlisa kakhulu i-neuroinflammation?
Ukuba ufuna ukunciphisa i-neuroinflammation kunye nokubuyisela umva inkungu yengqondo yakho, kuya kufuneka uxhomekeke kwisondlo kunye neendlela zokuphila. Akukho sitaki esongezelelweyo, okanye iyeza onokuthi ulithathe elizakumisa inkqubo ye-neurodeergenerative. Kwaye akukho ndlela engcono yokulahla i-neuroinflammation kunokutya kwe-ketogenic. Akukho unyango olungcono lwe-metabolic yengqondo kunokutya kwe-ketogenic. Isetyenziselwa ukunyanga ezona ngxaki zinzima zemetabolism ebuchotsheni (umzekelo, ukuxhuzula, i-schizophrenia, i-bipolar disorder, i-Alzheimer's yokuqala).
Nje ukuba amandla akho engqondo ephucukile, kunye ne-neuroinflammation yakho yehla, inkungu yengqondo yakho iya kuphucula okanye iphele. Unokufuna isongezelelo somntu ngamnye (i-nutrigenomics) ukunceda ukususa inkungu yengqondo ngakumbi okanye i-sleuthing eneyeza elisebenzayo ukuchonga enye into engunobangela (umzekelo, ukuvezwa ngundo, ubutyhefu bentsimbi enzima). Kodwa nje ukuba inkungu yakho yengqondo iphucule kakhulu usebenzisa ukutya kwe-ketogenic, uya kukufumanisa kulula kakhulu ukuzisa ezinye iindlela zokuphila ezixhasa ukusebenza kwengqondo enempilo.
- Umgangatho Wokulala
- Lolonga
- Ukucamngca/Ukuziqhelanisa nokuQikelela
- I-Psychotherapy (kulula kakhulu ukuyenza xa ingqondo yakho isebenza)
- Ukuvuselela ingqondo (imidlalo yokuzivocavoca kwengqondo, izakhono ezitsha, izinto zokuzonwabisa, ukubonakaliswa okukhanyayo)
- Imida kunye nokuzithethelela
Ngubani onokwenza ezi zinto ngamandla aphantsi kunye nenkungu yobuchopho ewohlokayo? Abanako. Ubuncinci hayi ngempumelelo kakhulu. Yiyo loo nto kubalulekile ukusebenzisa ukutya okune-ketogenic ukuhlangula ukusebenza kwengqondo ukuze ufumane ingqondo namandla akho kwindawo apho ungaqala khona ukwenza ezinye izinto ekufuneka uyenzile ukuze uphucule ukusebenza kwakho kunye nokunciphisa amathuba oya kubandezeleka kuwo. inkungu ebuchotsheni obuwohlokayo kwakhona ngexesha lobomi bakho.
Njengebhonasi eyongeziweyo, izidlo ze-ketogenic zineendlela zokunceda ukulinganisela iimpendulo ze-immune eziziphatha ngendlela engalawulekiyo, kwaye ziyamangalisa ekuphiliseni amathumbu avuzayo.
Ke xa uphumeza ukutya kwe-ketogenic, awunyanga nje inkungu yengqondo yakho, unyanga ukungasebenzi kakuhle kwe-pathological okunokuthi ukondla iimeko zakho ezingapheliyo. Ukutya kwe-Ketogenic kungenelelo olugqwesileyo lweengcambu ngenxa yokuba izibonelelo zabo ziyinkqubo, kwaye zisebenza kwiyona nto ibangela ingcambu, eyi-mitochondrial (amandla eseli) ukungasebenzi.
Ndiyathemba ukuba esi sithuba sebhlog sikuncede ukuba uliqonde ngcono ikhonkco phakathi kwe-neuroinflammation kunye nenkungu yobuchopho bakho. Ndifuna wazi zonke iindlela onokuziva ngcono ngazo. Ukuba ukhathazwa yinkungu yobuchopho ephindaphindayo okanye engapheliyo, ndifuna uyazi ngayo kwaye ube nokufikelela kolona ngenelelo lusebenzayo ukuyinyanga. Ndiyakukhuthaza ukuba uqwalasele ukutya kwe ketogenic ukuqala ukuphilisa ingqondo yakho.
Ukuba ufuna uncedo kunye nenkxaso ekutshintsheni kwi-ketogenic yokutya ukunyanga inkungu yengqondo yakho, nceda ufikelele. Kukho ngokwenene ubugcisa kunye nesayensi yokuyiphumeza ngokugqibeleleyo ngenjongo ethile yokuhlangula umsebenzi wokuqonda okanye ukunyanga imiba ye-neurological and mood. Unokufunda ngakumbi malunga neNkqubo yokuBuyisa inkungu yengqondo kunye nethuba lokusebenza nam ngokuthe ngqo kwifomathi ye-intanethi engezantsi:
Ukuba uyonwabele le post yebhlog, nceda ucinge ngokubhalisa ukuze ufumane izithuba zebhlog ezizayo. Izithuba ezintsha zebhlog ziya kuza ngqo kwi-imeyile yakho!
Kuba unelungelo lokwazi zonke iindlela onokuziva ungcono ngazo.
Ucaphulo
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