Intliziyo esempilweni, ingqondo ephilileyo

Njengokuba sidlula uphawu lwesiqingatha sonyaka sobhubhane we-COVID-19, uninzi lwethu lusazifumana luxinga emakhaya uninzi losuku. Ngenxa yoko, sinokuhlala ngakumbi kunesiqhelo. Sinokubukela umabonwakude ixesha elide, sisebenza kwiikhompyuter zethu, okanye sizibandakanya kwimicimbi yasekuhlaleni ebandakanya ukudibana nevidiyo. Oku kungasinceda ukuba sihlale sizibandakanya ngokwasentlalweni, kodwa iyaqhubeka negalelo kwindlela yokuhlala ngokuhlala ngakumbi esiqhele ukubaqheleka kuyo ngexesha lobhubhane.

Eli linqaku elibalulekileyo lokuqaqambisa kuba ukugcina indlela yokuphila engabalulekanga emzimbeni womntu kuphela, kodwa inokunceda nakwimpilo yokuqonda.

Xa sifunda ngengqondo, eyona nto iphambili sijongana nayo ziingxoxo ezijikeleze ii-neuron kunye neempawu ze-neurochemical ezinegalelo kwimiba eyahlukeneyo yokuqonda okunje ngememori, ingqalelo, ukwenza izigqibo, njl. amalungu omzimba. Nangona kunjalo, isiqwenga esingakhathalelwanga kweli nqanaba kukuba, njengalo naliphi na elinye ilungu emzimbeni, ukubonelelwa ngegazi yenye yezona zinto zibalulekileyo ziqhuba impilo yengqondo. Njengamanye amalungu, ingqondo ifuna ioksijini ukuze isebenze ngokufanelekileyo. Ngapha koko, nangona ingqondo iyinxalenye encinci yomzimba wethu ngokobunzima, ifuna isinye kwisihlanu seoksijini ethunyelwe kuyo yonke imizimba yethu.

Ithiyori yakutshanje iphakamisa ukuba utshintsho olunxulumene nobudala ekusebenzeni kwengqondo kunye nokuqonda kunokutshintsha ngokuzivocavoca. Ngokwengxelo ye-Scaffolding Theory of Cognitive Aging (STAC; Goh & Park, 2009), umthambo unokunceda abantu abadala ukuba babandakanye iinxalenye zengqondo ngeendlela ezintsha, ukuphucula ukusebenza kwabo. Ukuzivocavoca kunokudityaniswa neurogeneis, okanye ukuzalwa kweeseli ezintsha (UPereira et al., 2007), kwaye inxulunyaniswa nokugcinwa kweeseli zobuchopho kwimimandla ephambili njengehippocampus (Firth et al., 2018). Le yeyona mimandla ibaluleke ngakumbi kwimemori. Olu phando lubonisa ukuba ukwehla okunxulumene nobudala obuqhelekileyo kumthamo wobuchopho kunokuba nakho ukucothiswa ngokwenza umthambo, okunokunceda ukuqonda. Ewe, umthambo unokunceda ukugcina inkqubo yemithambo isempilweni, iqinisekisa ukuba intliziyo yethu ibetha, igazi eline-oksijini liyakwazi ukondla ingqondo.

Ngaphandle kokuchaphazela amandla okuqonda ngokuthe ngqo, ukuzilolonga kunokuba luncedo ngokungangqalanga kulwazi ngokuchaphazela ezinye iinkalo zobomi bethu. Njengoko sibonakalisile kwisithuba sethu sokugqibela, ukulala kubaluleke kakhulu kubuchule bethu bokuqonda, kunye nokuzilolonga kuyaziwa ukuphucula umgangatho wokulala (UKelley noKelley, 2017). Ngenxa yoko, ukuzilolonga kungasinceda sifezekise ezinye zeenzuzo zokuqonda ngokwenza imizimba yethu idinwe ngokwaneleyo ukuze ifumane ubuthongo obulungileyo. Kwakhona, umthambo uyaziwa ukunciphisa uxinzelelo, uxinzelelo kunye noxinzelelo (Mikkelsen et al., 2017), ezinokuthi ngokuchanekileyo zincedise ukuqonda.

Okwangoku, uninzi lwethu lunokucinga, "Ewe andiphili ubomi obusebenzayo" okanye, "Kusenokwenzeka ukuba sendishiywe lixesha." Ngethamsanqa, uhlalutyo lweemeta lwakutsha nje lubonisa ukuba akukaze kube semva kwexesha ukuba uqhelanise nokuzilolonga. Ukuzilolonga kunegalelo ekusebenzeni okungcono kokulawula kunye nenkumbulo kubantu abadala abasempilweni (USanders et al., 2019). Kwaye nabantu abadala abadala abafunyaniswe benengxaki yokuqonda babonisa ukuphuculwa kwamandla abo okuqonda okulandela ixesha elifutshane lokuzilolonga ngaphezulu kweenyanga ezininzi. Ke ukuba uyawenza umthambo sele uloyike, kwaye ikamva lakho liya kuzuza; kodwa ukuba awukaphili ngendlela esebenzayo, ungaqala namhlanje kwaye ufumane izibonelelo zokuqhubela phambili. Into ebalulekileyo kukuba wenze inkqubo yokuzilolonga onokuyigcina ngokuhamba kwexesha.

Ngokwezikhokelo ezikhoyo ezivela kumaZiko oLawulo lweNtsholongwane kunye noThintelo lweZifo (i-CDC), abantu abadala abadala kufuneka bazame ukubandakanya ubuncinci imizuzu eyi-150 yomsebenzi olinganiselayo we-aerobic kwaye ubuncinci iiseshoni ezimbini zomsebenzi wokuqinisa izihlunu veki nganye. Nangona imizuzu engama-150 ngeveki isenokubonakala ngathi linani elothusayo, xa yahlulwe yangamacwecwe amancinci, le njongo inokubonakala ifikeleleka ngakumbi.

Umzekelo, ukuba senza umsebenzi we-aerobic imizuzu engama-30 ngosuku, siya kuba nakho ukuhlangabezana neethagethi zeCDC emva kweentsuku ezintlanu. Oku kusinika iintsuku ezimbini zokuphumla kwiveki enikiweyo. Okanye, ukuba kukhethwa, sinokuzibandakanya kwimisebenzi ye-aerobic imizuzu engama-50 ngosuku ukufikelela kwiinjongo zeCDC emva kweentsuku ezi-3. Oku kungasishiya neentsuku ezine zokuphumla, okanye ukuzibandakanya kwimithambo yokuqinisa izihlunu.

Ewe kunjalo, ikho neminye imiqobo enokuthi ithathele ingqalelo xa uzama ukufezekisa le njongo. Okokuqala, luhlobo luni lomsebenzi we-aerobic othathelwa ingqalelo "njengophakathi"? Njengokuba sikhula, uninzi lwethu lunokuva iintlungu okanye lungashukumi kancinci kunabantu bethu abancinci. Oku kunokwenza intshukumo ebanzi ibe nzima. Ngethamsanqa, ngokweCDC, umsebenzi olinganiselayo we-aerobic ubandakanya nayiphi na into apho, "uzokwazi ukuthetha, kodwa ungaculi amagama engoma oyithandayo." Oku kunokubandakanya ukuhamba ngokukhawuleza, ukugunda ingca, kwaye kuthi kuthi abaneengxaki zenyonga okanye zamadolo, ukukhwela ibhayisekile kunokuba lolunye uhlobo. Ezinye iindlela esinazo ezinomqolo, inyonga okanye iintlungu emadolweni, zibandakanya iiklasi zokwenza i-aerobics, okanye iindawo zokuqubha echibini.

Sizifezekisa njani ezi njongo zomthambo ngexesha lobhubhane? Uninzi lwethu lusetyenziselwa ukusebenza kwindawo yokuzivocavoca umzimba okanye ukuhamba ubude beendawo ezinkulu zangaphakathi ezinjengeevenkile okanye iimarike. Ukuhamba kude emzimbeni kuyenze nzima le nto, kuba ezinye zeendawo zangaphakathi ezinkulu zivaliwe okanye baninzi kakhulu abantu abajikeleze umgama ophumeleleyo ngokwasemzimbeni.

Eli lithuba elihle lokuphuma ngaphandle! Njengokuba iindawo ezininzi zelizwe ziqala ukubuyela emsebenzini, ekuseni imisebenzi yangaphandle inokuba yeyona ndlela ilungileyo yokwenza umthambo ngelixa sihamba kakuhle emzimbeni. Iipaki kunye neendlela zoluntu ziindawo ezintle zokuzibandakanya kule misebenzi. Njengokuba busika busondela, kungafuneka sibuyisele eminye yemisebenzi yethu ngaphakathi. Nangona kunokuba yinto enesithukuthezi, ukuhamba ngegumbi lokuhlala, okanye ukunyuka usihla kwizinyuko ezisekhaya lethu okanye kwigumbi lokuhlala, usenokusinika isibonelelo esifanayo sokuhamba ngaphandle okanye kwindawo enkulu. Ukubaluleka apha kukugcina amandla kunye nexesha, nokuba ungaphakathi.

Kusenokufuneka sibe nobuchule bokuyila, kodwa nangexesha lobhubhane, kusenokwenzeka ukuba sizilolonge kunye nokwenza imikhwa esempilweni. Ngokwenza njalo, kwixesha elifutshane, sinokunyusa ukulala kwethu kunye nokugcina imood yethu. Kwaye ixesha elide, sinokugcina ukuqonda kwethu kunye nempilo yengqondo njengoko sikhula.

IGoh, J. O., kunye nePaki, D. C. (2009). I-Neuroplasticity kunye nokuguga kwengqondo: ithiyori yokuguga kunye nokuqonda. Ukubuyisela i-neurology kunye ne-neuroscience, 27 (5), 391-403. ikhonkco: 10.3233 / RNN-2009-0493

UKelley, G. A., kunye noKelley, K. S. (2017). Ukuzivocavoca kunye nokulala: uphononongo olucwangcisiweyo lohlalutyo lwe-meta-lwangaphambili. Ijenali yoNyango olusekwe kubungqina, 10 (1), 26-36. https://doi.org/10.1111/jebm.12236

UMikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., kunye no-Apostolopoulos, V. (2017). Ukuzivocavoca kunye nempilo yengqondo. IMaturitas, 106, 48-56. https://doi.org/10.1016/j.maturitas.2017.09.003

UPereira, A., Huddleston, D. E., Brickman, A. M., Sosunov, A. A., uHen, R., McKhann, G. M., ... & Omncinci, S. I-vivo yokulungelelanisa i-neurogeneis ebangelwa kukuzilolonga kwi-dentate gyrus yabantu abadala. Iinkqubo ze-National Academy of Sciences, 104 (13), 5638-5643.

ISanders, L. M., Hortobágyi, T., la Bastide-van Gemert, S., van der Zee, E. A., kunye novan Heuvelen, M. J. (2019). Ubudlelwane bempendulo yedosi phakathi kokuzivocavoca kunye nokusebenza kwengqondo kubantu abadala abadala kunye nangaphandle kokuphazamiseka kwengqondo: uphononongo olucwangcisiweyo kunye nohlalutyo lweemeta. IPloS enye, 14 (1), e0210036.