Inhliziyo Enempilo, Ubuchopho Obunempilo

Njengoba sidlulisa uphawu lwengxenye yonyaka lo bhubhane lwe-COVID-19, iningi lethu lisazithola linamathele emakhaya isikhathi esiningi sosuku. Ngenxa yalokho, singahlala phansi kakhulu kunokujwayelekile. Kungenzeka sibheke ithelevishini isikhathi eside, sisebenza kumakhompyutha ethu, noma senza izinto zomphakathi ezibandakanya umhlangano wevidiyo. Lokhu kungasisiza ukuthi sihlale sizibophezele kwezenhlalo, kepha kubuye kube nomthelela ekuphileni kokuhlala phansi iningi lethu elijwayele ngesikhathi sobhadane.

Leli iphuzu elibalulekile okufanele uliqokomise ngoba ukugcina indlela yokuphila esebenzayo akubalulekile emzimbeni onempilo kuphela, kepha futhi kungasiza impilo yokuqonda.

Lapho sifunda ngobuchopho, ukugxila okuyinhloko kuvame ukuhlanganisa izingxoxo ezizungeze ama-neuron namasiginali we-neurochemical afaka isandla ezicini ezahlukahlukene zokuqonda okufana nememori, ukunaka, ukwenza izinqumo, njll. izitho zomzimba. Kodwa-ke, isiqeshana esivame ukunganakwa salesi sibalo ukuthi, njenganoma yisiphi esinye isitho emzimbeni, ukunikezwa kwegazi kungesinye sezishayeli ezibaluleke kakhulu zempilo yobuchopho. Njengezinye izitho, ubuchopho budinga umoya-mpilo ukuze busebenze kahle. Eqinisweni, yize ubuchopho buyingxenye encane yomzimba wethu ngesisindo, sidinga cishe ingxenye eyodwa kwezinhlanu yomoya-mpilo othunyelwe kuyo yonke imizimba yethu.

Umbono wakamuva uphakamisa ukuthi ushintsho oluhlobene nobudala ekusebenzeni kobuchopho nokuqonda lungaguqulwa ngokuzivocavoca umzimba. Ngokuya ngeScaffolding Theory of Cognitive Aging (STAC; Goh & Park, 2009), ukuzivocavoca umzimba kungasiza abantu asebekhulile ukuthi bahlanganyele izingxenye zobuchopho ngezindlela ezintsha, kuthuthukise ukusebenza kwabo. Ukuzivocavoca kungahle kuhlotshaniswe neurogeneis, noma ukuzalwa kwamaseli amasha (UPereira et al., 2007), futhi kuhlotshaniswa nokulondolozwa kwamaseli obuchopho ezindaweni ezibalulekile njenge-hippocampus (Firth et al., 2018). Lesi ngesinye sezindawo ezibaluleke kakhulu zobuchopho kwimemori. Lolu cwaningo luphakamisa ukuthi ukwehla okujwayelekile okuhlobene nobudala kumthamo wobuchopho kungakwazi ukwehliswa ngokuvivinya umzimba, okungahle kuzuze ukuqonda. Futhi-ke, ukuzivocavoca kungasiza futhi ukugcina amasistimu ethu emithambo yegazi enempilo, kuqinisekiswe ukuthi njengoba inhliziyo yethu ishaya, igazi elinomoya-mpilo liyakwazi ukondla ubuchopho bethu.

Ngaphandle kokuthinta amakhono okuqonda ngqo, ukuzivocavoca kungaba lusizo ngokungaqondile ekuqondeni ngokuthinta ezinye izingxenye zempilo yethu. Njengoba sibonisile kokuthunyelwe kwethu kokugcina, ukulala kubaluleke kakhulu kumakhono ethu okuqonda, futhi ukuzivocavoca umzimba kuyaziwa ukuthuthukisa ikhwalithi yokulala (Kelley & Kelley, 2017). Ngenxa yalokhu, ukuzivocavoca umzimba kungasisiza ukufeza ezinye izinzuzo zokulala ngokwenza imizimba yethu ikhathele ngokwanele ukuthola ukulala okusezingeni. Futhi, ukuzivocavoca umzimba kwaziwa ukunciphisa ukucindezeleka, ukucindezeleka, nokukhathazeka (Mikkelsen et al., 2017), nakho okungasiza ngokungaqondile ukuqonda.

Kuleli qophelo, abaningi bethu kungenzeka ukuthi bacabanga ukuthi, "Hhayi angiphili impilo esebenzayo" noma, "Kungangiphuca isikhathi." Ngenhlanhla, ukuhlaziywa kwe-meta kwakamuva kusikisela ukuthi akukephuzi kakhulu ukuthatha inqubo yokuzivocavoca. Ukuzivocavoca kunomthelela ekusebenzeni okungcono kokuphatha kanye nenkumbulo kubantu abadala abanempilo (USanders et al., 2019). Futhi nabantu abadala asebekhulile abatholakale benokukhubazeka kwengqondo babonisa izithuthukisi emakhonweni abo okuqonda okujwayelekile kulandela isikhathi esifushane sokuzivocavoca izinyanga eziningi. Ngakho-ke uma uzivocavoca vele, lokho kuyesabeka, futhi umuntu wakho wangakusasa kungenzeka azuze; kepha uma ungakaphili impilo esebenzayo, ungaqala namuhla futhi uthole izinzuzo zokuqhubekela phambili. Okubalulekile ukuthi usungule inqubo yokuzivocavoca ongayigcina ngokuhamba kwesikhathi.

Ngokuya ngemikhombandlela yamanje evela kuCenters for Disease Control and Prevention (CDC), abantu abadala asebekhulile kufanele bazame ukuhlanganyela okungenani imizuzu eyi-150 yokwenza umsebenzi ngokulinganisela we-aerobic okungenani izikhathi ezimbili zomsebenzi wokuqinisa imisipha isonto ngalinye. Yize imizuzu eyi-150 ngeviki ingabonakala njengenombolo esabekayo, lapho ihlukaniswa yaba izihlanganisi ezincane, le njongo ingabonakala ifinyeleleka kalula.

Isibonelo, uma senza umsebenzi we-aerobic imizuzu engama-30 ngosuku, sizokwazi ukufeza umgomo we-CDC ngemuva kwezinsuku ezinhlanu. Lokhu kusinikeza izinsuku ezimbili zokuphumula esontweni elinikeziwe. Noma, uma kukhethwa, singahlanganyela emsebenzini we-aerobic imizuzu engama-50 ngosuku ukuze sifinyelele umgomo we-CDC ngemuva kwezinsuku ezintathu. Lokhu kungasishiya nezinsuku ezine zokuphumula, noma ukuzibandakanya ekuzivocavoca imisipha.

Vele, kukhona nezinye izithiyo ezingase zicatshangelwe lapho uzama ukufeza le nhloso. Okokuqala, hlobo luni lomsebenzi we-aerobic othathwa ngokuthi "ulinganiselwe"? Njengoba sikhula, iningi lethu lingase lizwe izinhlungu noma lingabe lihamba kancane kunabantu bethu abasha. Lokhu kungenza ukunyakaza okubanzi kube nzima. Ngenhlanhla, ngokwe-CDC, umsebenzi olinganiselayo we-aerobic uhlanganisa noma imuphi umsebenzi lapho, “uzokwazi ukukhuluma khona, kepha ungahlabeleli amagama engoma oyithandayo.” Lokhu kungabandakanya ukuhamba ngamandla, ukugunda utshani, kuthi kulabo abanezinkinga zenyonga noma amadolo, ukugibela ibhayisikili kungaba enye indlela enhle. Ezinye izindlela esizisebenzisayo ezinobuhlungu emuva, okhalweni noma emadolweni, zifaka amakilasi ama-aerobics amanzi, noma amathanga wokubhukuda echibini.

Sizifeza kanjani lezi zinhloso zokuzivocavoca ngesikhathi sobhadane? Abaningi bethu bajwayele ukuzivocavoca ezindaweni zokuzivocavoca umzimba noma ukuhamba ubude bezikhala ezinkulu zasendlini ezinjengezitolo ezinkulu noma izimakethe. Ukuqhelelana ngokomzimba kwenze lokhu kwaba nzima ngokwengeziwe, ngoba ezinye zezikhala ezinkulu zasendlini zivaliwe noma kunabantu abaningi kakhulu ukuzungeza ngempumelelo ngokomzimba.

Leli yithuba elihle lokuphumela ngaphandle! Njengoba izingxenye eziningi zezwe seziqala ukubuyela emsebenzini, imisebenzi yangaphandle ekuseni kakhulu ingaba yindlela engcono kakhulu yokuzivocavoca umzimba ngenkathi siqhelelana ngempumelelo ngokomzimba. Amapaki nezindlela zomphakathi yizindawo ezinhle zokuzibandakanya kule misebenzi. Njengoba ubusika busondela, kungadingeka ukuthi sibuyisele eminye imisebenzi yethu emuva ngaphakathi. Yize kungahle kube yisicefe, ukwenza amathanga egumbini lokuphumula, noma ukwehla unyuka izitebhisi ekhaya lethu noma efulethini, kusengasinikeza inzuzo efanayo ye-aerobic njengokuhamba ngaphandle noma endaweni enkulu. Ukubaluleka lapha ukugcina amandla nobude besikhathi, noma ngabe ungaphakathi.

Kungase kudingeke ukuthi sibe nobuciko, kepha noma ngabe kunesifo esiwumshayabhuqe, kusengenzeka ukuthi sihlanganyele ekuzivocavoca umzimba kanye nokwenza imikhuba enempilo. Ngokwenza njalo, esikhathini esifushane, singakhulisa ukulala kwethu futhi sigcine imizwa yethu. Futhi esikhathini eside, singakwazi ukugcina ukuqonda kwethu nempilo yobuchopho njengoba sikhula.

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