Abantu benshi bagenda bibagirwa ibintu bimwe na bimwe uko imyaka ishira, nko kwibagirwa aho bashyize imfunguzo. Ibi bituma benshi bemera ko ubwenge n’ubushobozi bwo gutekereza bigenda bigabanuka uko dusaza. Nyamara, abashakashatsi bagaragaza ko kugabanuka gukabije kw’ubushobozi bwo gutekereza atari itegeko rigomba kubaho.
Ubwonko bwacu bugira impinduka mu bihe bitandukanye by’ubuzima. Mu bwana, ubwonko bwubaka imiyoboro mishya y’uturemangingo (neurones) ku muvuduko udasanzwe. Ariko uko tugenda dukura, iyi miyoboro igenda ihinduka kandi imwe ikagabanuka. Icyakora, si ku bantu bose bigenda kimwe, kandi ibi bishobora guhindurwa n’uko tubaho.
Ubushakashatsi bugaragaza ko imibereho ikora (active lifestyle) ishobora gutinza cyangwa ikarinda indwara zo guta ubwenge nka dementia. Kwiga, gusabana n’abandi, gukora imirimo itandukanye no kugira imyidagaduro byongera icyo abahanga bita cognitive reserve – ubushobozi bw’ubwonko bwo kwiyubaka no kwihanganira izo mpinduka ziterwa n’imyaka.
Dore rero impinduka eshanu zoroshye, zishingiye kuri siyansi, zagufasha kubaho neza no kurinda ubwonko bwawe uko imyaka ishira.
Nta na rimwe bitinda kwiga ikintu gishya
Ubushobozi bwo gutekereza bugizwe n’ibintu byinshi birimo gutekereza, gukemura ibibazo no kwibanda. Ibi byose bishobora kurindwa no gutezwa imbere ku myaka yose. Abahanga bavuga ko nubwo hari ubushobozi bugabanuka buhoro buhoro, kugabanuka gukabije si itegeko.
Kwiga ikintu gishya nko kwita ku busitani (gardening), kwiga ururimi rushya, cyangwa gutangira umwuga cyangwa ubukorikori bushya, bifasha ubwonko gukora neza kandi bishobora gutinza indwara ya Alzheimer ku myaka myinshi.
Guha ibyokurya bikwiye ubwonko bwawe
Indyo yuzuye igira uruhare runini mu kurinda ubwonko. Kurya imbuto n’imboga z’amabara atandukanye bituma umubiri ubona vitamini, imyunyungugu n’udutsi tw’ibiribwa (fibre) bikenewe.
Kongera fibre mu mafunguro byagaragaye ko byongera imikorere y’ubwonko mu gihe gito. Kurya amavuta meza aboneka mu mafi arimo amavuta menshi (nk’isamoni), no mu mbuto nka walnuts, bifasha kurinda indwara zo guta ubwonko bwibutsa. Ni byiza kandi kugabanya amavuta mabi (saturated fats) aboneka mu nyama zitunganyirijwe mu nganda.
Imyitozo ngororamubiri ituma umubiri n’ubwonko bikora neza
Si ngombwa gukora imyitozo ikabije ngo igire akamaro. Kugenda n’amaguru kenshi, guterera aho gufata escalator, cyangwa gukora imyitozo yoroheje buri gihe birafasha cyane.
Imyitozo ngororamubiri ikomeza ibice by’ubwonko byibasirwa n’indwara ya Alzheimer, ikanagabanya ibyago byo kwiheba (depression). Abantu bakora imyitozo kenshi mu kigero cyo hagati y’ubuzima bagaragaje kugabanuka cyane kw’ibyago byo kurwara dementia.
Shyira imbere inshuti n’imibanire
Gusabana n’abandi ni ingenzi cyane ku buzima bwiza no kubaho igihe kirekire. Abantu bafite imibanire myiza bagira ubuzima bwiza kurusha abigunze.
Guhura n’inshuti, kuganira, kugira ibikorwa muhuriyeho n’abandi bigira uruhare mu kongera ubudahangarwa bw’umubiri, kugabanya indwara z’umutima no kongera igihe cyo kubaho. Ni yo mpamvu Ishami ry’Umuryango w’Abibumbye ryita ku Buzima (OMS) ryise imibanire myiza ikibazo cy’ingenzi ku buzima rusange.
Hindura imyumvire: impinduka nto zirahagije
Abantu benshi batekereza ko kubaho neza bisaba guhindura ibintu byinshi icyarimwe. Nyamara ubushakashatsi bugaragaza ko impinduka nto, zihoraho, ari zo zigira ingaruka nziza kurusha guhindura byose icyarimwe.
Kwizera ko impinduka zishoboka ni intambwe ya mbere. Gutangira imyitozo mishya, kwinjira mu itsinda risoma ibitabo, cyangwa gushaka ibigihuza nshya (Hobbies) bishobora gutanga umusaruro munini mu gihe kirekire.
Ubushakashatsi bukomeye bwakorewe muri Finland (FINGER study) bwerekanye ko guhuza indyo nziza, imyitozo ngororamubiri, kwiga no kwita ku buzima bw’umutima byateje imbere cyane imikorere y’ubwonko ku bageze mu zabukuru bari bafite ibyago byo kurwara dementia.
Nta muti w’ibitangaza uhari. Ariko impinduka nto dukora uyu munsi, mu byo turya, uko twimuka, uko dutekereza n’uko dusabana n’abandi, zishobora kudufasha kubaho neza, tugatekereza neza kandi tukagira ubuzima bwiza none n’ahazaza.