Nokho, izindaba ezinhle ukuthi eziningi zalezi zinhlobo zenkumbulo azizona ngempela izimpawu zokuwohloka komqondo noma izifo zobuchopho njenge-Alzheimer's. Izindaba ezinhle nakakhulu: kunezindlela zokuthuthukisa inkumbulo yakho yansuku zonke. Lezi zindlela zizoba wusizo kubo bobabili abantu abangaphezu kweminyaka engama-50 nangaphansi, ngoba akukho lutho olungcono kunokugxilisa imikhuba emihle kusengaphambili.
ukuguga ubuchopho
Abantu abaningi bayaqaphela ukuphelelwa inkumbulo okunjalo kusukela eminyakeni engu-50. Yilapho izinguquko eziphathelene neminyaka amakhemikhali nesakhiwo ziqala khona ezindaweni zobuchopho ezihambisana nokucubungula inkumbulo, njenge-hippocampus noma ama-lobe angaphambili, kusho uDkt. Salinas.
“Ngenxa yokuthi kunzima kakhulu ukuthi amangqamuzana obuchopho asebenze, amanethiwekhi ayingxenye yawo nawo asebenza kanzima uma engekho amanye amangqamuzana alungele ukusebenza njengezipele. Ngokwesibonelo, cabanga ngekhwaya enkulu. Uma i-tenor eyodwa ilahlekelwa izwi, izilaleli zingase zingawuboni umehluko. Kodwa uzoba senkingeni uma iningi labadlali be-tector lilahlekelwa amavoti abo futhi kungabikho abafundi abangafundile ezindaweni zabo, ”kusho yena.
Lezi zinguquko zobuchopho zinganciphisa isivinini ukwaziswa okucutshungulwa ngaso, ngezinye izikhathi kwenze kube nzima ukukhumbula amagama ajwayelekile, amagama, noma ulwazi olusha.
Nokho, ubudala abuyona yodwa imbangela ngaso sonke isikhathi. Inkumbulo isengozini yokucindezeleka, ukukhathazeka, ingcindezi, imiphumela engemihle yemithi, nokungalali kahle, ngakho-ke kubalulekile ukukhuluma nodokotela wakho ukuze unqume ukuthi noma yikuphi kwalokhu kungase kuhlobane nokuntula inkumbulo yakho.
Yini ongayenza?
Nakuba ungeke ukwazi ukubuyisela emuva imiphumela yokuguga, kunezindlela zokulola inkumbulo yakho yansuku zonke futhi usize ubuchopho bakho buthole futhi bugcine ulwazi. Nawa amasu angasiza.
Hlela. Uma ulahlekelwa izinto njalo, zigcine endaweni ethile. Isibonelo, faka zonke izinto zakho zansuku zonke njengezibuko, okhiye, nesikhwama semali esitsheni esisodwa bese usibeka endaweni ehlala ibonakala. “Ukuba nalezi zinto endaweni efanayo kwenza kube lula ngobuchopho bakho ukufunda iphethini futhi udale umkhuba oba imvelo yesibili kuwe,” kusho uDkt. Salinas.
Qhubeka ufunda. Dala izimo lapho kufanele uhlale ufunda futhi ukhumbule ulwazi olusha. Yenza amakilasi ekolishi lendawo, funda ukudlala insimbi, thatha ikilasi lobuciko, udlale i-chess, noma ujoyine iklabhu yezincwadi. Inselelo wena.
Setha izikhumbuzi. Bhala amaphuzu bese uwashiya lapho uwabona khona. Isibonelo, bhala inothi esibukweni sakho sokugezela ukukhumbuza ukuthi uye emhlanganweni noma uphuze umuthi wakho. Ungasebenzisa futhi i-alamu kumakhalekhukhwini wakho noma ucele umngane ukuthi akushayele. Enye inketho ukuzithumelela izikhumbuzi ze-imeyili.
Hlukanisa imisebenzi. Uma unenkinga yokukhumbula lonke ukulandelana kwezinyathelo ezidingekayo ukuze uqedele umsebenzi, wehlukanise ube izingxenye ezincane bese uwenza eyodwa ngesikhathi. Isibonelo, khumbula izinombolo zokuqala ezintathu zenombolo yocingo, bese kuba ezintathu, bese ezine. “Kulula ngobuchopho ukunaka izingxenyana zokwaziswa okusheshayo nezincane kunokunaka amaketanga amade, angalawuleki, ikakhulukazi uma lokho kwaziswa kungalandeli ngokulandelana okunengqondo,” kusho uDkt. Salinas.
Dala izinhlangano. Thatha izithombe engqondweni zalokho ofuna ukukukhumbula futhi ukuhlanganise, wenze ihaba, noma ukusonte ukuze ukwenze kugqame futhi kukhunjulwe. Isibonelo, uma upaka imoto yakho esikhaleni esingu-3B, cabanga ngemidondoshiya emithathu egade imoto yakho. Uma uqhamuka nesithombe esingavamile noma esingokomzwelo, maningi amathuba okuba usikhumbule.
Phinda, phinda, phinda. Ukuphindaphinda kwandisa amathuba okuthi uzobhala phansi ulwazi futhi ukwazi ukulithola kamuva. Phinda ngokuzwakalayo lokho okuzwile, okufundile noma okucabangile. Uma uhlangana nomuntu okokuqala, phinda igama lakhe kabili. Ngokwesibonelo, yithi: “Marku…. Ngiyajabula ukukwazi, Mark! Uma othile ekunikeza izikhombisi-ndlela, ziphinde isinyathelo ngesinyathelo. Ngemva kwengxoxo ebalulekile, njengodokotela, phindaphinda ngokuzwakalayo lokho okwashiwo phakathi nesivumelwano endleleni eya ekhaya.
Mela. Ukudlala kabusha isenzo engqondweni yakho kungakusiza ukhumbule ukuthi usenze kanjani. Isibonelo, uma udinga ukuthenga ubhanana lapho uya ekhaya, dala kabusha umsebenzi engqondweni yakho ngemininingwane ecacile. Ake sithi ungena esitolo, uya engxenyeni yezithelo, ukhethe ubhanana, bese uyawakhokhela, futhi ngokwengqondo ukuphindaphinda lokhu kulandelana. Kungase kubonakale kungakhululekile ekuqaleni, kodwa le nqubo iye yaboniswa ukusiza ukuthuthukisa inkumbulo engase ibe khona—ikhono lokukhumbula ukuqedela isenzo esihleliwe—ngisho naphakathi kwabantu abanokukhubazeka okuncane kwengqondo.
Hlala usithinta. Ucwaningo luye lwabonisa ukuthi ukuxhumana okuvamile kunikeza ukukhuthazwa kwengqondo. Ukukhuluma, ukulalela, kanye nolwazi lokukhumbula konke kungasiza ekuthuthukiseni inkumbulo yakho. Olunye ucwaningo lubonise ukuthi imizuzu eyi-10 nje yokukhuluma ingasebenza. "Ngokujwayelekile, abantu abahlanganiswe kakhulu emphakathini nabo banamathuba amaningi okuba nobuchopho obusebenza kahle kanye nengozi ephansi yezifo zobuchopho ezihlobene nobudala ezifana nesifo sohlangothi noma ukuwohloka komqondo," kusho uDkt. Salinas.