Ukwelashwa okungcono kakhulu kwenkungu yobuchopho kanye ne-neuroinflammation
Isikhathi sokufunda esilinganiselwe: 13 imizuzu
Inhloso yalokhu okuthunyelwe kwebhulogi ukukusiza ukuthi uqonde ukuthi i-neuroinflammation inomthelela kanjani kuzimpawu zakho eziphindaphindayo nezingamahlalakhona zenkungu yobuchopho. Ekupheleni kwalesi sihloko, uzoqonda ukwelashwa okungcono kakhulu kwezimpawu zenkungu yobuchopho kanye ne-neuroinflammation eyisisekelo eqhuba lezo zimpawu.
Inkungu yobuchopho ingaba nezinhlobonhlobo zezimpawu ezihlanganisa ukukhathala kwengqondo, ukungakwazi ukugxila noma ukugxilisa ingqondo, kanye, nezinkinga zenkumbulo yesikhashana. Abantu bavame ukusebenzisa igama elithi inkungu yobuchopho ukuchaza amafomu athambile kanye nezinguqulo ezinzima kakhulu ezimweni eziningi ezihlangabezana nemibandela ye-Mild Cognitive Impairment (MCI).
Esinye sezizathu ezinkulu zezinkinga zokuqonda kanye nezimpawu zenkungu yobuchopho yilokhu kwehla kwe-insulin.
Olunye uphawu lokuthi amandla akho eseli awalungile uma uthola ukuthi ngemva kokudla, umsebenzi wakho wokuqonda uyathuthuka kulokho owawuyikho. Lokhu kusho ukuthi kungenzeka ukuthi ube ne-hypoglycemic kancane. Amandla akho obuchopho kufanele akwazi ukuhlala ezinzile ngoba uma amazinga akho eglucose ehla, umzimba wakho kufanele uguquguquke futhi ushintshele ekushiseni amafutha omzimba wakho ukuze wenze ama-acid anamafutha nama-ketone ukuze uphethise ukusebenza kobuchopho. Uma amazinga e-insulini yakho ephakeme ngokungapheli, kusho ukuthi maningi amathuba okuthi uthole amazinga angahambisani wamandla obuchopho kushukela njengomthombo wamafutha, futhi amazinga e-insulin ahlala ekhona enza ukuthi ungakwazi ukufinyelela kulezo zitolo zamafutha.
Ngemva kokudla, akufanele uthole izinguquko emandleni akho. Kufanele uthole ukuncishiswa okuhle komqondo wokulamba. Uma kukhona okuhlukile kunalokho okwenzekayo, kuwuphawu lwakho ukuthi ubuchopho bakho budinga usizo lwakho. Kudinga ukuthi unake futhi uqale ukulungisa i-metabolism ephukile eqhubekayo ebeka umsebenzi wayo engcupheni.
Ubuchopho AYILUNGILE ngaphandle kwamandla anele. Uzothola inkungu yobuchopho kanye nezinqubo zokuguga zangaphambi kwesikhathi ze-neurodeergenerative ezizothatha kancane (noma hhayi kancane kangako) zebe ukusebenza kobuchopho bakho kude nawe.
Izinkinga zokuguquguquka kwamandla kanye nemetabolism ephazamisekile eqhutshwa ukumelana ne-insulin yindlela eyodwa nje yokuthi i-microglia isebenze. Amaqoqo e-adipose (amangqamuzana amafutha) angawenza asebenze nge-axis ye-microglial-adipose. Zingenziwa zisebenze lapho uphefumula entweni enobuthi, njengoba sibona ngokungcoliswa komoya, okubizwa ngokuthi i-pulmonary-glial axis. Angenziwa asebenze kusukela ekufinyeleleni kwe-microbiome-neuroglia okwenzeka lapho unethumbu elivuzayo. Uyawuthola umqondo. Noma yini eyenza amasosha omzimba wakho asebenze emzimbeni wakho, izomemeza ifike engqondweni yakho ukuthi kunobungozi futhi isebenze ukuphendula kwe-microglial immune immune. Ngisho Nokulimala Kwengqondo Okuhlukumezekile (TBI) kungashintsha lawa maseli e-glial abe yisimo sokuziphatha kokuvuvukala okunganqamuki.
Futhi lawa maseli e-glial asebenzayo futhi asebenza isikhathi eside inkinga. Ezimweni lapho ukuhlaselwa kunganqamuki ngenxa yoshukela ophezulu wegazi kanye nokungazweli kwe-insulin, ukungcoliswa komoya, amathumbu avuzayo ngemva kokudla ngakunye noma amangqamuzana e-adipose aphuma ukuvuvukala, ubuchopho bethu ngeke bukwazi ukudambisa le mpendulo futhi i-neuroinflammation ayinqamuki. Ukwenziwa kusebenze kwe-glial okungami kushayela i-neuroinflammation kanye nokulimala okulandelayo kumaseli e-neuronal angakwazi ukuhlanzwa futhi alungiswe ngokushesha ngokwanele!
Ngakho-ke yenzani ngempela i-microglia?
Uma ubheka ubuchopho obunezinhlobo ezahlukene zama-neurons futhi enye yazo i-microglia. Ngenkathi ngisohlelweni lwami lweziqu ze-Clinical Psychology abazange baxoxe kakhulu nge-microglia, ngaphandle kokusitshela ukuthi baziphatha “njengeglue” futhi banikeza ukusekelwa kwesakhiwo phakathi kwama-neurons. Umfana kwakuwukuqonda okungaphelele lokho! Kusukela lapho sifunde ukuthi i-microglia isiza ukuhlanza imfucumfucu yamangqamuzana e-neuronal okwenzeka njengoba amaseli eguga futhi efa. Uyawadinga ukuze asebenze! Empeleni asebenza kakhulu kumetabolism futhi kunezinhlobo ezahlukene zamaseli e-microglial ebuchosheni bethu. Kodwa lapho ziziphatha ngendlela evamile, zikhuculula imfucumfucu yamangqamuzana futhi ziphinde zihlanze amaprotheni aphukile kamuva azophenduka ama-plaque nama-tangles.
Kunomthamo we-antioxidant onganele ebuchosheni wokulungisa umonakalo uma ukusebenza kwe-microglial kungapheli. Futhi ukulimala kwamangqamuzana obuchopho kuzodlula kude ikhono lobuchopho lokuhambisana nokugcina amangqamuzana ngemva kwalo monakalo ongapheli.
Yini engizoyiqaphela uma ngine-neuroinflammation engapheli?
Ngeke uvele uvuke ekuseni ngolunye usuku futhi ungabi nobuchopho obusebenzayo, nakuba abaningi benu abafunda le bhulogi bazobika ukuthi kubonakala kunjalo! Abanye benu babe nokugula noma ukutheleleka okungenzeka kubangele iphuzu eliphuthumayo. Kodwa abantu abaningi ababa nenkungu yobuchopho babona izimpawu kusenesikhathi futhi abazange babone.
Ezinye zezimpawu zokuqala ukukhathala kobuchopho. Ukukhuthazela kwakho kwengqondo kwehla uyabona ukuthi awukwazi ukusebenzisa amandla engqondo njengoba wawukwazi. Ukuthi lapho ubuchopho bakho bukhathala, okwenzeka kalula kakhulu, uqala ukuba nenkinga yokugxila. Ungase ulungise imisebenzi ekhokhisa ingqondo ukuze ukwazi ukuyenza, kodwa isikhathi esincane noma ngokusekelwa okwengeziwe.
Amakhasimende ami ngokuvamile azongitshela izindaba zawo asuka ekubeni ngabafundi abakhuthele aye ekushintsheleni kuma-audiobook noma ama-podcast. Futhi lokho kusebenza isikhashana. Kodwa njengoba izinqubo ze-neurodegenerative zihlala zinganakiwe futhi kwenzeka umonakalo omkhulu, bathola amandla abo okugxila eza ngamafuphi amafushane nafushane.
UDkt. Datis Kharrazian unikeza isibonelo esihle salokhu lapho ekhuluma ngendlela abantu abasohambweni lwemoto abahlela ukushayela amabanga amade (okuyintela ngokuqonda) bangathola ukuthi badinga amakhefu amaningi noma bazodinga ukushayela amahora ambalwa ngosuku bebheke lapho beya khona.
Lena akuyona inqubo evamile yokuguga.
Lokhu kuqhutshwa ukuvuvukala.
Ngisho noma usumdala kakhulu kunangaphambili, ukulahlekelwa ikhono lakho lokufunda kancane kancane, ukushayela kuthrafikhi noma amabanga amade, ukuhlela imicimbi noma izinqubo, kanye/noma ukugxilisa ukunaka kwakho kubantu nezinto ozithandayo akukhona ukuguga okuvamile. Abantu abadala abanobuchopho obunempilo bayazijabulela zonke lezi zinto. Ungazitsheli ukuthi uyakhula futhi lokhu kujwayelekile. Lokho kungadala ukuthi ugweme ukwenza okuthile ukutakula umsebenzi wakho wokuqonda. Ungasebenzisi lokho okubonile kumalungu omndeni noma abangani abahlangabezana nokuncipha kwe-neurodegenerative ukuze unqume ukuthi yini enengqondo futhi engenzeka kuwe njengoba ukhula. Empeleni kungenzeka ukuba nobuchopho obusebenza kangcono eminyakeni yakho endala kunaleyo owawunayo lapho usemncane.
Ukuvuvukala kobuchopho kuyelapheka ngokuphelele.
Kodwa nginezinkinga zemizwa, futhi!
Uma kune-neuroinflammation ebuchosheni, ukuthi ungacabanga ngokushesha kangakanani. Lokhu kungenxa yokuthi ijubane amangqamuzana obuchopho akwazi ukuxhumana ngalo liyaphazamiseka. Lokhu kungenzeka ku-cingulate gyrus kanye ne-prefrontal cortex, futhi indlela ozobhekana ngayo nokucindezeleka noma isimo sengqondo esiphansi.
Kodwa linda, ungase uthi, ngithathe i-SSRI kanye, futhi isimo sami sengqondo esiphansi nokudabuka kwaba ngcono, ngakho-ke kufanele kube ukuthi ngangingenayo i-serotonin eyanele, ngakho yonke le nto yokuvuvukala kwe-neuroinflammation kufanele ibe yesibili kulokho!
Akunjalo ngokushesha.
Ama-SSRI anomphumela wokuqala ngokuthi ehlisa i-neuroinflammation okwesikhashana, kodwa lowo mphumela uyaphela emasontweni ambalwa noma inyanga. Yingakho imiphumela ye-SSRIs ingeyona indlela yokwelapha enkulu kakhulu yokuphazamiseka kwemizwa. Cishe ubuzizwa ukuncipha kwesikhashana kwezinqubo ze-neuroinflammatory ezenzeka ebuchosheni bakho. Ngenhlanhla, kunezindlela ezingcono nezisimeme zokunciphisa ukuvuvukala emzimbeni nasebuchosheni bakho ezizohlala futhi zikusize ngokuqhubekayo ukuthi ungagcini nje ukunciphisa noma uqede izimpawu zakho zenkungu yobuchopho kodwa uvumele ubuchopho bakho ukuthi buphulukise umonakalo okhona ngaphambi kokuba ufundiswe le nqubo yesifo.
Iyiphi indlela engcono kakhulu yokwehlisa kakhulu i-neuroinflammation?
Uma ufuna ukunciphisa ukuvuvukala kwe-neuroinflammation futhi uhlehlise inkungu yakho yobuchopho, kuzodingeka uthembele ezintweni zokudla okunomsoco kanye nendlela yokuphila. Asikho isitaki sesengezo, noma umuthi ongawuthatha ozomisa inqubo ye-neurodegenerative. Futhi ayikho indlela engcono yokulahla i-neuroinflammation kunokudla kwe-ketogenic. Akukho ukwelashwa okungcono kwe-metabolic ebuchosheni kunokudla kwe-ketogenic. Isetshenziselwa ukwelapha ukuphazamiseka kwe-metabolic okubi kakhulu ebuchosheni (isb., isithuthwane, i-schizophrenia, i-bipolar disorder, i-Alzheimer's yokuqala).
Lapho amandla akho obuchopho ethuthuka, futhi i-neuroinflammation yakho yehla, inkungu yakho yobuchopho izoba ngcono noma inyamalale. Ungase udinge isithako esiqondene nawe (i-nutrigenomics) ukuze usize ukusula inkungu yobuchopho ngokuqhubekayo noma okuthile okuxegayo ngomuthi osebenzayo ukuhlonza enye imbangela eyinhloko (isb., ukuchayeka kwesikhunta, ubuthi bensimbi enzima). Kodwa uma inkungu yobuchopho bakho ithuthuka kakhulu usebenzisa ukudla okune-ketogenic, uzokuthola kulula kakhulu ukuletha ezinye izindlela zokuphila ezisekela ukusebenza kobuchopho obunempilo.
- Ikhwalithi Yokulala
- Ukuzivocavoca
- Imikhuba Yokuzindla/Yokucabangela
- I-Psychotherapy (kulula kakhulu ukuyenza lapho ubuchopho bakho busebenza)
- Ukuvuselela ubuchopho (imidlalo yokuzivocavoca kwengqondo, amakhono amasha, izinto azithandayo, ukuchayeka kancane)
- Imingcele kanye Nokuzikhulumela
Ubani ongenza lezi zinto ngamandla aphansi kanye nenkungu yobuchopho eqeda amandla? Abakwazi. Okungenani hhayi ngempumelelo kakhulu. Futhi yingakho kubalulekile ukusebenzisa ukudla okune-ketogenic ukuze uhlenge ukusebenza kobuchopho ukuze ukwazi ukuthola ubuchopho namandla akho endaweni lapho ungaqala khona ukwenza ezinye izinto okudingeka uzenze ukuze uthuthukise ukusebenza kwakho futhi unciphise amathuba okuba uhlupheke inkungu ebuchosheni eqeda amandla futhi phakathi nokuphila kwakho.
Njengebhonasi eyengeziwe, ukudla kwe-ketogenic kunezindlela ezisiza ngazo ukulinganisa izimpendulo zamasosha omzimba eziziphatha ngendlela engalawuleki, futhi ziyamangalisa ekuphulukiseni amathumbu avuzayo.
Ngakho-ke uma usebenzisa ukudla kwe-ketogenic, awugcini nje ukwelapha inkungu yobuchopho bakho, welapha ukungasebenzi kahle kwe-pathological okungenzeka ukuthi ukondla izimo zakho ezingamahlalakhona. Ukudla kwe-Ketogenic kuwukungenelela okuhle kakhulu kwezimpande ngoba izinzuzo zabo zihlelekile, futhi zisebenza ngenkinga enkulu yembangela, okuwukungasebenzi kahle kwe-mitochondrial (amandla eseli).
Ngithemba ukuthi lokhu okuthunyelwe kwebhulogi kukusize ukuthi uqonde kangcono isixhumanisi phakathi kwe-neuroinflammation kanye nenkungu yobuchopho bakho. Ngifuna wazi zonke izindlela ongazizwa ungcono ngazo. Uma uhlushwa yinkungu yobuchopho ephindaphindayo noma engapheli, ngifuna wazi ngayo futhi ukwazi ukufinyelela ekungeneni okusebenzayo ukuyelapha. Ngikukhuthaza ukuthi ucabangele ukudla kwe-ketogenic ukuze uqale ukuphulukisa ubuchopho bakho.
Uma udinga usizo nokwesekwa ekushintsheni ekudleni kwe-ketogenic ukuze welaphe inkungu yobuchopho bakho, sicela uthinte. Kukhona ngempela ubuciko nesayensi yokukusebenzisa ngokugcwele ngenjongo ethile yokuhlenga umsebenzi wokuqonda noma ukwelapha izinkinga zemizwa nezimo. Ungafunda kabanzi mayelana nohlelo Lokubuyisela Inkungu Yengqondo kanye nethuba lokusebenza nami ngokuqondile ngefomethi ye-inthanethi engezansi:
Uma ukujabulele lokhu okuthunyelwe kwebhulogi, sicela ucabangele ukubhalisa ukuze uthole okuthunyelwe kubhulogi esikhathini esizayo. Okuthunyelwe kwebhulogi okusha kuzoza ngqo ku-imeyili yakho!
Ngoba unelungelo lokwazi zonke izindlela ongazizwa ungcono ngazo.
Okubhekwayo
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