Mtima Wathanzi, Ubongo Wathanzi

Pamene tikudutsa theka la chaka cha mliri wa COVID-19, ambiri aife timadzipeza tokha kunyumba nthawi yayitali. Zotsatira zake, titha kukhala chete kuposa nthawi zonse. Titha kukhala tikuwonera wailesi yakanema kwakanthawi, tikugwira ntchito pamakompyuta athu, kapena tikusangalala ndi misonkhano yapa kanema. Izi zitha kutithandiza kuti tisamagwirizane, koma zimathandizanso kuti tikhale ndi moyo wongokhala womwe ambiri aife tidazolowera panthawi ya mliriwu.

Iyi ndi mfundo yofunika kuikumbukira chifukwa kukhala ndi moyo wokangalika sikofunikira kokha kukhala ndi thanzi labwino, komanso kumathandizanso kukhala ndi thanzi labwino.

Tikamaphunzira za ubongo, cholinga chathu chachikulu chimakhala kukambirana mozungulira ma neuron ndi ma neurochemical signature omwe amathandizira pazinthu zosiyanasiyana zakuzindikira monga kukumbukira, chidwi, kupanga zisankho, ndi zina zambiri. ziwalo za thupi. Komabe, chidutswa chomwe anthu samanyalanyaza ndikuti, monga chiwalo china chilichonse mthupi, magazi ndi amodzi mwazofunikira kwambiri paumoyo waubongo. Monga ziwalo zina, ubongo umafuna mpweya kuti ugwire bwino ntchito. M'malo mwake, ngakhale ubongo umapanga gawo laling'ono lanyama yathu kulemera kwake, limafunikira pafupifupi gawo limodzi mwa magawo asanu a mpweya womwe umatumizidwa mthupi lathu lonse.

Malingaliro aposachedwa akuwonetsa kuti kusintha kwakukhudzana ndi magwiridwe antchito muubongo ndi kuzindikira kumatha kusinthika ndi masewera olimbitsa thupi. Malinga ndi Scaffolding Theory of Cognitive Aging (STAC; Goh & Park, 2009), zolimbitsa thupi zitha kuthandiza achikulire kutenga magawo aubongo m'njira zatsopano, kupititsa patsogolo ntchito yawo. Kuchita masewera olimbitsa thupi kumatha kuphatikizidwanso ndi neurogeneis, kapena kubadwa kwa maselo atsopano (Pereira et al., 2007), ndipo kumalumikizidwa ndikusunga maselo am'magawo am'madera ofunikira monga hippocampus (Firth et al., 2018). Ichi ndi chimodzi mwamagawo ofunikira kwambiri kukumbukira. Kafukufukuyu akuwonetsa kuti kutsika kwazaka zokhudzana ndiukalamba kumatha kuchepetsedwa ndikuchita masewera olimbitsa thupi, zomwe zitha kupindulitsa kuzindikira. Zachidziwikire, kuchita masewera olimbitsa thupi kumathandizanso kuti makina athu azikhala athanzi, kuwonetsetsa kuti mtima wathu ukugunda, magazi omwe ali ndi oxygen amatha kudyetsa ubongo wathu.

Kupatula pakukhudza luso lakumvetsetsa mwachindunji, kuchita masewera olimbitsa thupi kumatha kukhala kopindulitsa mwa kuzindikira mwakukhudza magawo ena m'moyo wathu. Monga tawonetsera patsamba lathu lomaliza, kugona ndikofunikira kwambiri pakumvetsetsa kwathu, ndipo masewera olimbitsa thupi amadziwika kuti amalimbikitsa kugona (Kelley & Kelley, 2017). Zotsatira zake, kuchita masewera olimbitsa thupi kungatithandizire kupeza zina mwazidziwitso zakugona pakupangitsa matupi athu kutopa mokwanira kuti agone bwino. Komanso, kuchita masewera olimbitsa thupi kumadziwika kuti kumachepetsa kupsinjika, kukhumudwa, komanso nkhawa (Mikkelsen et al., 2017), zomwe zitha kuthandizanso kuzindikira.

Pakadali pano, ambiri aife mwina timaganiza, "Chabwino sindikhala moyo wokangalika" kapena, "Zikhoza kukhala mochedwa kwa ine." Mwamwayi, kuwunika kwaposachedwa kwa meta kukuwonetsa kuti sikuchedwa kwambiri kuti muzichita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kumathandizira kuti magwiridwe antchito komanso kukumbukira bwino okalamba athanzi (Sanders et al., 2019). Ndipo ngakhale achikulire omwe amapezeka kuti ali ndi vuto lakuzindikira amawonetsa zowonjezera pakumvetsetsa kwawo patatha miyezi ingapo akuchita masewera olimbitsa thupi. Chifukwa chake ngati mukuchita masewera olimbitsa thupi kale, ndizowopsa, ndipo tsogolo lanu lingapindule; koma ngati simunakhalebe ndi moyo wokangalika, mutha kuyamba lero ndikupeza zabwinozo kupita mtsogolo. Chofunika ndikuti mukhale ndi chizolowezi chochita masewera olimbitsa thupi chomwe mutha kukhala nacho pakapita nthawi.

Malinga ndi malangizo apano ochokera ku Centers for Disease Control and Prevention (CDC), achikulire ayenera kuyesetsa kuchita masewera olimbitsa thupi osachepera mphindi 150 komanso magawo awiri azolimbikitsa minofu sabata iliyonse. Ngakhale mphindi 150 pa sabata zitha kuwoneka ngati zochulukitsa, zikagawika m'magulu ang'onoang'ono, cholingochi chingawoneke kukhala chofikirika.

Mwachitsanzo, ngati timachita masewera olimbitsa thupi kwa mphindi 30 patsiku, titha kukwaniritsa zomwe CDC idafuna patatha masiku asanu. Izi zimatipatsa masiku awiri ampumulo sabata limodzi. Kapenanso, ngati kuli koyenera, titha kuchita nawo masewera olimbitsa thupi kwa mphindi 50 patsiku kuti tithe kukwaniritsa cholinga cha CDC patatha masiku atatu. Izi zitha kutisiya ndi masiku anayi kuti tipumule, kapena kuchita masewera olimbitsa thupi.

Zachidziwikire, palinso zopinga zina zomwe zingaganizidwe poyesa kukwaniritsa izi. Choyamba, ndi mtundu wanji wa masewera olimbitsa thupi omwe amadziwika kuti ndi "ochepa"? Pamene tikukula, ambiri aife titha kumva kupweteka kapena kusayenda moyenda kuposa achinyamata. Izi zitha kupangitsa kuyenda kwakukulu kukhala kovuta. Mwamwayi, malinga ndi CDC, kuchita masewera olimbitsa thupi mosapumira kumaphatikizapo chilichonse chomwe mungachite, "mudzatha kuyankhula, koma osayimba nyimbo yomwe mumakonda." Izi zitha kuphatikiza kuyenda mwachangu, ndikutchetcha kapinga, ndipo kwa ife omwe tili ndi vuto la m'chiuno kapena bondo, kukwera njinga kungakhale njira ina yabwino kwambiri. Njira zina kwa ife omwe tili ndi ululu wammbuyo, mchiuno kapena bondo, zimaphatikizapo makalasi othamangitsira madzi, kapena malo osambira padziwe.

Kodi timakwaniritsa bwanji zolimbitsa thupi zathu panthawi ya mliri? Ambiri aife timazolowera kugwira ntchito zolimbitsa thupi kapena kuyenda kutalika kwa malo akuluakulu amkati monga malo ogulitsa kapena misika. Kutalikirana kwakuthupi kwapangitsa kuti izi zikhale zovuta kwambiri, chifukwa malo ena akuluakulu amkati atsekedwa kapena pali anthu ochulukirapo kuti atalikirane bwino.

Uwu ndi mwayi wabwino kutuluka panja! Madera ambiri mdziko muno akuyamba kubwerera kuntchito, m'mawa ntchito zakunja zitha kukhala njira yabwino kwambiri yochitira masewera olimbitsa thupi poyenda bwino. Mapaki ndi njira zamagulu ndi malo abwino kuchita izi. Nthawi yozizira ikamayandikira, tingafunike kusunthira zina mwa zochitika zathu mkati. Ngakhale zitha kukhala zotopetsa, kuyenda m'chipinda chochezera, kapena kuyenda ndikukwera masitepe m'nyumba mwathu kapena m'nyumba, zitha kutipatsabe phindu lofananira ndi kuyenda panja kapena malo akulu. Kufunika apa ndikuti tikhalebe olimba komanso otalikirapo, ngakhale tili mkati.

Tiyenera kukhala ndi luso, koma ngakhale pakakhala mliri, ndizotheka kuchita masewera olimbitsa thupi komanso kukhazikitsa zizolowezi zabwino. Pochita izi, munthawi yochepa, titha kukulitsa tulo tathu ndikukhazikika. Ndipo popita nthawi yayitali, titha kukhalabe ozindikira komanso athanzi muubongo tikamakalamba.

Goh, J. O., & Park, D. C. (2009). Neuroplasticity ndi ukalamba wazidziwitso: malingaliro okhudza kukalamba ndi kuzindikira. Neurology yobwezeretsa ndi neuroscience, 27 (5), 391-403. onetsani: 10.3233 / RNN-2009-0493

Kelley, G. A., & Kelley, K. S. (2017). Kuchita masewera olimbitsa thupi ndi kugona: kuwunika mwatsatanetsatane kwa kuwunika koyambirira kwa meta. Zolemba Za Mankhwala Ochitira Umboni, 10 (1), 26-36. https://doi.org/10.1111/jebm.12236

Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Kuchita masewera olimbitsa thupi komanso thanzi. Maturitas, 106, 48-56. https://doi.org/10.1016/j.maturitas.2017.09.003

Pereira, A. C., Huddleston, D. E., Brickman, A. M., Sosunov, A. A., Hen, R., McKhann, G. M., ... & Small, S. A. (2007). An in vivo cholumikizira cha neurogenesis yochita masewera olimbitsa thupi mwa wamkulu dentate gyrus. Kukula kwa National Academy of Science, 104 (13), 5638-5643.

Sanders, L. M., Hortobágyi, T., la Bastide-van Gemert, S., van der Zee, E. A., & van Heuvelen, M. J. (2019). Mgwirizano woyankha pakati pa zolimbitsa thupi ndi magwiridwe antchito mwa okalamba omwe ali ndi vuto losazindikira: kuwunika mwatsatanetsatane ndikuwunika meta. PloS imodzi, 14 (1), e0210036.