He aha te ngoikoretanga hinengaro ngawari? Tohutohu, Take, me te Maimoatanga

Ko te ngoikoretanga hinengaro ngawari (MCI) tētahi āhuatanga ka kite koe i ngā huringa mārama i roto i ō māhara, i ō pūkenga whakaaro rānei e neke atu ana i te pakeketanga noa, engari kāore enei huringa e āhua whakaroa nui ki tō oranga o ia rā. Whakaarohia he whenua waenganui i waenga i ngā huringa hinengaro e tumanakohia ana o te pakeketanga noa me te heke nui ake e kitea ana i te mate hinengaro.

He tokomaha ngā tāngata e pangia ana e te MCI e ora tonu ana, e whakahaere ana i ō rātou mahi o ia rā. Ahakoa he āwangawanga te MCI, he mea nui kia mōhio kōrua kāore te katoa o te hunga e pangia ana e tēnei āhuatanga ka whanake i te mate hinengaro, ā, ka kite pea etahi i te whakapai ake o ō rātou tohu i te wā.

He aha ngā tohu o te ngoikoretanga hinengaro ngawari?

He mārama engari he ngawari ngā tohu o te MCI, e pā ana ki ō pūkenga whakaaro i ngā huarahi ka kitea pea e ētahi atu i tō taha. Ka rongo pea koe kua huri tetahi mea ki tō māhara, ki tō whakaaro rānei, engari ka taea tonu e koe te whakahaere i te nuinga o ō mahi noa.

Ko ēnei ngā tohu tino noa ka pā pea ki a koe:

• Te wareware i ngā kōrero hou, ngā whakarite, ngā kaupapa rānei i te nuinga atu i te noa
• Te ngaro ngā mea i te maha, te whakanoho rānei i ngā mea ki ngā wāhi rerekē
• Te uaua ki te kimi i ngā kupu tika i ngā kōrero
• Te uaua ki te whai i ngā tohutohu uaua, i ngā mahi maha-taha rānei
• Te roa ake te whakatau, te whakatau rānei i ngā raruraru
• Te ngaro i ngā wāhi e mohiotia ana i etahi wā
• Te uaua ki te mahara ki ngā ingoa o ngā tāngata hou e tūtaki ana koe
• Te uaua ki te pupuri i ngā pire, ngā rongoā, ngā whakarite rānei

Ko ngā tohu kaore e tino kitea engari ka taea te puta ko ngā huringa i roto i te whakatau, te nui haere o te mahi whakahihiri, te uaua rānei ki te mārama ki ngā whanaungatanga tirohanga me te wāhi. Ka kite pea etahi i ngā huringa ngākau penei i te nui haere o te awangawanga, te pouri rānei e pā ana ki ō rātou āwangawanga hinengaro.

Ko te rerekētanga matua i waenga i te MCI me te pakeketanga noa ko te mārama ake enei huringa, ā, ka puta ake i te maha, ahakoa kāore e ārai i a koe ki te ora motuhake, ki te whakahaere rānei i ō mahi o ia rā.

He aha ngā momo ngoikoretanga hinengaro ngawari?

I te nuinga, ka wehea te MCI ki ētahi momo nui e rua i runga i ngā pūkenga whakaaro e tino pā ana. Ko te mārama ki ēnei momo ka āhei te awhina i a koe, i tō tākuta rānei ki te aromatawai pai ake i tō āhuatanga motuhake, ki te whakarite rānei i te tiaki tika.

Ko te Amnestic MCI e pā ana ki tō māhara. Ka uaua pea koe ki te mahara ki ngā kaupapa hou, ngā kōrero, te wāhi rānei i whakanoho ai koe i ngā mea, engari ko ētahi atu pūkenga whakaaro penei i te reo me te whakaaro ka mau tonu.

Ko te Non-amnestic MCI e pā ana ki ētahi atu pūkenga whakaaro atu i te māhara. Ka uaua pea koe ki te reo, te aro, te whakatau raruraru, ngā pūkenga tirohanga-wāhi rānei, ahakoa kei te noa tonu tō māhara. Ka hono pea tēnei momo ki ētahi atu momo mate hinengaro, ki ngā āhuatanga hauora rānei, ngā rongoā, ngā take rānei e taea te whakaora.

He tokomaha ngā tāngata e pangia ana e te MCI whakauru, kei reira ngā māhara me ētahi atu āheinga hinengaro e pā ana. Ka āwhina tō tākuta ki te whakatau i te momo e whakaatu pai ana i ō tohu mā te aromatawai me te whakamātautau.

He aha ngā take o te ngoikoretanga hinengaro ngawari?

Ka taea te whanake o te MCI mai i ngā take taketake rerekē, ā, i etahi wā ka mahi tahi ngā take maha hei hanga i ngā huringa hinengaro. Ko te mārama ki ngā take pea ka āhei te arahi i te maimoatanga, ā, ka whakaatu pea i ngā take ka taea te whakahoki.

Ko ēnei ngā take tino noa:

• Ngā huringa roro o mua e pā ana ki te mate Alzheimer's, ki ētahi atu āhuatanga neurodegenerative rānei
• Ngā raruraru toto e whakaiti ana i te rere o te toto ki te roro
• Ngā pānga o ngā rongoā, inā koa mai i ngā rongoā maha
• Ngā mate moe penei i te moe apnea e pā ana ki te mahi o te roro
• Te pouri, te awangawanga, te ahotea roa rānei
• Ngā ngoikoretanga huaora, inā koa te B12, te folate, te huaora D rānei
• Ngā mate thyroid, ngā koretake o te homoni rānei
• Ngā āhuatanga hauora roa penei i te mate huka, te mate ngakau rānei

Ko ngā take kaore e tino kitea ko ngā whara o te roro, ngā mate, ngā āhuatanga autoimmune, te whakamahinga rānei o ngā mea poino. I etahi wā, ka puta mai te MCI mai i te whakakotahitanga o ngā take, kāore i te take kotahi.

Ko te rongo pai ko etahi take o te MCI ka taea te whakaora, te whakahoki rānei. Koia te take he mea nui te aromatawai hauora tino pai ina kitea ngā huringa hinengaro.

Nōhea te haere ki te tākuta mō te ngoikoretanga hinengaro ngawari?

Me whakaaro koe ki te haere ki te tākuta ina kitea ngā huringa hinengaro e koe, e ētahi atu rānei, ā, ka mau tonu mō etahi marama. He mea noa te manukanuka ki ngā wareware, engari ko te rapu tohutohu hauora ka taea te hoatu i te mārama me te rangimarie o te ngākau.

Whakarite he whakatau ina pā ana ki a koe ngā raruraru māhara, whakaaro rānei e hou ana, e puta ana i ia rā. Kaua e tatari mena kei te āwangawanga enei huringa ki tō mahi, ki ō mahi pāpori rānei, ki te whakaputa rānei i te āwangawanga nui ki a koe.

Tirohia hoki tō tākuta mena kua whakaatu mai ngā whānau, ngā hoa tata rānei i te āwangawanga mō ngā huringa i roto i tō māhara, i ō pūkenga whakaaro rānei. I etahi wā ka kite atu ētahi i ngā huringa i mua i a tātou anō, ā, he nui te uara o ō rātou tirohanga.

Rapua te tiaki hauora tere ina puta ngā huringa hinengaro, ina hono atu ki te whakawareware, ki ngā huringa ngākau nui rānei, ki ngā tohu tinana penei i ngā mamae o te mahunga, ngā raruraru tirohanga rānei. Ahakoa he iti te puta o enei āhuatanga ki te MCI, ka taea e rātou te tohu i ētahi atu āhuatanga hauora e hiahia ana ki te tiaki tere.

He aha ngā take morearea mō te ngoikoretanga hinengaro ngawari?

He maha ngā take ka taea te whakanui ake i tō tūponotanga ki te whanake i te MCI, ahakoa ko te whai take morearea kāore e tikanga ka whanake koe i te āhuatanga. He rite te nuinga o ēnei take morearea ki ngā āhuatanga hauora e pā ana ki te pakeketanga.

Ko ēnei ngā take morearea matua:

• Te pakeke, inā koa te neke atu i te 65 tau te pakeke
• Te hītori whānau o te mate hinengaro, te heke hinengaro rānei
• Te mate ngakau, te mate toto teitei rānei
• Te mate huka, te prediabetes rānei
• Ngā taumata cholesterol teitei
• Te momona, inā koa i te wā waenganui o te ora
• Te kai hikareti, te inu waipiro nui rānei
• Te kore mahi tinana me te noho noa
• Te iti o te hononga pāpori, te motu rānei
• Ngā taumata mātauranga iti, te iti rānei o te whakaohooho hinengaro

Ko ētahi atu take morearea ko te hītori o te pouri, ngā mate moe, te ngaro o te rongohanga, me ētahi take ira. Ka nui ake pea te morearea o ētahi atu i te whakaaro ki ngā whara o mua o te mahunga, te whakamahinga rānei o ngā mea poino taiao.

Ahakoa kāore e taea e koe te whakarereke i ngā take penei i te pakeke, i ngā ira rānei, he maha ngā take morearea ka taea te whakarereke mā ngā huringa noho, e whakawhiwhia ana te tumanako mō te aukati me te whakahaere.

He aha ngā raruraru pea o te ngoikoretanga hinengaro ngawari?

Ko te āwangawanga matua ki te MCI ko te pea ka haere tonu ki te mate hinengaro, ahakoa kāore i te puta tēnei ki te katoa o te hunga e pangia ana e te āhuatanga. Ko te mārama ki ngā raruraru pea ka āhei te awhina i a koe ki te whakarite, ki te tango rānei i ngā mahi whai hua mō tō hauora.

He nui ake te morearea o te hunga e pangia ana e te Amnestic MCI ki te whanake i te mate Alzheimer's, me ngā rangahau e whakaatu ana ko te 10-15% o te hunga e pangia ana e te MCI ka haere tonu ki te mate hinengaro i ia tau. Heoi, ka mau tonu etahi o te hunga e pangia ana e te MCI, ka pai ake rānei i te wā, inā koa ina whakaorahia ngā take taketake.

Ko ētahi atu raruraru pea ko te nui haere o ngā aituā na te wareware, te kino rānei o te whakatau, penei i te waiho i ngā taputapu, te ngaro rānei i te wā e taraiwa ana. Ka kite pea etahi i te nui haere o te awangawanga, te pouri rānei e pā ana ki ō rātou āwangawanga hinengaro.

Ka puta mai ngā wero pāpori me ngā mahi ina pā ana ngā tohu hinengaro ki te mahi, ki ngā mahi pāpori rānei. Ka uaua pea te whakahaere putea, ka āhei pea te arahi ki ngā utu ngaro, ki ngā whakatau putea kino rānei.

Heoi, he mea nui kia mahara kāore enei raruraru e tino puta. Ko te kite wawe, te maimoatanga tika, me ngā whakarereketanga noho ka āhei te awhina i te whakahaere i ngā tohu, te whakaheke rānei i te haere tonu.

Me pēhea te aukati i te ngoikoretanga hinengaro ngawari?

Ahakoa kāore he huarahi kī hei aukati i te MCI, e kī ana ngā rangahau ko te pupuri i te noho hauora ka taea te whakaiti nui i tō morearea. Ko ngā rautaki ano e whakapiki ana i te hauora whānui e tautoko ana i te hauora o te roro.

Ko te mahi tinana noa tētahi o ngā mahi aukati kaha rawa. Whakaarohia te neke atu i te 150 meneti o te mahi tinana ngawari i ia wiki, tae atu ki ngā mahi penei i te hikoi, te kauhoe, te hikareti rānei. Ka whakapai ake te mahi tinana i te rere o te toto ki te roro, ā, ka āhei pea te awhina i te hanga i te roro.

Ka taea e te kai hauora, inā koa te kai Mediterranean, te kai DASH rānei, te tautoko i te hauora o te roro. Aro atu ki ngā hua, ngā huawhenua, ngā witi katoa, ngā pūmua ngawari, ngā ngako hauora rānei i te wā e whakaiti ana i ngā kai tukatuka me te nui o te huka.

Noho mahi hinengaro mā te pānui, ngā mīharo, te ako i ngā pūkenga hou, te whakauru rānei ki ngā mahi hinengaro uaua. He mea nui te hononga pāpori, na reira pupurihia ngā whanaungatanga, whakauru ki ngā mahi hapori.

Whakahaerehia ngā take morearea o te ngakau mā te whakahaere i te toto teitei, te cholesterol, te mate huka rānei. Whiwhi moe tika, i te nuinga o te 7-9 haora i ia pō, ā, whakahaerehia ngā mate moe mena kei reira.

Whakaitihia te inu waipiro, kaua hoki e kai hikareti. Ka āhei te awhina o ngā tirotiro hauora noa ki te kite me te whakaora i ngā āhuatanga ka āhei te whakauru ki te heke hinengaro, penei i ngā ngoikoretanga huaora, ngā raruraru thyroid rānei.

Me pēhea te whakatau i te ngoikoretanga hinengaro ngawari?

Ko te whakatau i te MCI e pā ana ki te whakahaere i ngā take taketake ina taea, te tautoko rānei i tō hauora hinengaro mā ngā huarahi rerekē. Ahakoa kāore he rongoā motuhake i whakaaetia mō te MCI, he maha ngā rautaki ka taea te awhina i te whakahaere i ngā tohu, te whakaheke rānei i te haere tonu.

Mena ko tō MCI te take i ngā āhuatanga ka taea te whakaora, ko te whakahaere i ēnei ko te mea tuatahi. Ka uru pea tenei ki te whakahaere i te mate huka, te whakaora i te pouri, te whakarereke i ngā rongoā, te whakatika rānei i ngā ngoikoretanga huaora.

Ka taea e te whakangungu hinengaro me te whakaora te awhina i a koe ki te whakawhanake i ngā rautaki hei mahi i ngā uaua māhara me te whakaaro. Ka uru pea tenei ki ngā tikanga māhara, ngā taputapu whakarite, te mahi rānei me te kaimahi mahi.

Ka whakaaro pea tō tākuta ki ngā rongoā i etahi āhuatanga, ahakoa he iti te mōhio mō tō rātou whai hua i te MCI. Ka tukuna pea e ētahi tākuta ngā kaihoroi cholinesterase, inā koa mō te Amnestic MCI, ahakoa he rerekē ngā hua.

Ko ngā whakauru noho tonu te pūtake o te whakahaere MCI. Ko te mahi tinana noa, te kai hauora, ngā tikanga moe pai, te noho hinengaro me te pāpori mahi ka taea te tautoko i te hauora hinengaro.

Ko te whakahaere i ētahi atu āhuatanga hauora penei i te toto teitei, te mate huka, te pouri rānei he mea nui. Ka mahi tahi tō rōpū hauora ki a koe hei whakapai ake i te maimoatanga mō ēnei āhuatanga i te wā e whakaaro ana ki tō rātou pānga ki te mahi hinengaro.

Me pēhea te whakahaere i te ngoikoretanga hinengaro ngawari i te kāinga?

Ko te whakahaere i te MCI i te kāinga e pā ana ki te hanga i ngā pūnaha tautoko me te tango i ngā rautaki e āhei te awhina i a koe ki te pupuri i te motuhake i te wā e whakarereke ana ki ngā huringa hinengaro. Ka taea e ngā whakarereketanga iti te whakaputa i te rerekētanga nui ki tō oranga o ia rā.

Whakaritehia ngā mahi noa, whakamahia ngā taputapu whakarite penei i ngā karani, ngā kaiwhakarite rongoā, ngā taupānga whakamaharatanga rānei i tō waea. Pupurihia ngā mea nui penei i ngā ki, ngā karāhe rānei i ngā wāhi i whakaritea, ā, whakaarohia te whakamahi i ngā tohutohu, i ngā tuhinga rānei hei awhina māhara.

Noho mahi tinana mā ngā mahi e pai ana koe, ahakoa ko te hikoi, te whakato māra, te kanikani, te kauhoe rānei. Kāore te mahi tinana noa e tautoko ana i te hauora tinana, engari e whakapiki ana i te mahi hinengaro me te ngākau pai.

Whakauru ki ngā mahi whakaohooho hinengaro penei i te pānui, ngā mīharo kupu whakarite, te ako i te reo hou, te tango rānei i ngā akomanga. He mea nui te mahi pāpori, na reira pupurihia ngā hononga ki ngā whānau me ngā hoa, ki te whakauru rānei ki ngā rōpū hapori.

Aro atu ki te moe hauora mā te pupuri i ngā wa moe noa, te hanga i te taiao moe pai, te karo rānei i te caffeine, i ngā mata i mua i te moe. He mea nui te moe pai mō te mahi hinengaro.

Kai i te kai hauora roro e whai hua ana i ngā hua, ngā huawhenua, ngā witi katoa, ngā ngako omega-3 rānei. Noho makuku, whakaitihia te inu waipiro. Whakaarohia te mahi tahi me te kaiwhakaako kai mena ka hiahia koe ki te aratohu.

Whakahaerehia te ahotea mā ngā tikanga whakahaerenga, te whakaaroaro, ngā mahi rānei e kitea ana e koe he mārama. Ka taea e te ahotea roa te whakaiti i ngā tohu hinengaro, na reira he mea nui te kimi i ngā rautaki whakahaere hauora.

Me pēhea te whakarite mō tō whakatau ki te tākuta?

Ko te whakarite mō tō whakatau ka taea te awhina i te whakarite ka whiwhi koe i te hua nui rawa atu i tō haerenga, ka hoatu hoki ki tō tākuta ngā mōhiohio e hiahia ana rātou. Ko te whakarite pai ka āhei te whakaiti i te awangawanga mō te whakatau.

Tuhia ō tohu i mua i te haerenga, tae atu ki te wā i tīmata ai rātou, te maha o te puta, me ngā tauira motuhake. Kia mōhio ki ngā huringa i roto i ō mahi o ia rā, i ngā mea rānei kua whakahuahia e ngā whānau.

Kawe mai he rārangi katoa o ngā rongoā katoa, tae atu ki ngā rongoā rongoā, ngā rongoā-ā-te-kaute, me ngā taapiri. Tāpirihia ngā horopeta me te roa o te tango i ia rongoā.

Kohikohia tō hītori hauora, tae atu ki tetahi whakamātautau hinengaro o mua, te whakaahua roro, ngā āhuatanga hauora tika rānei. Kawe mai ngā rēkōta mai i ētahi atu tākuta mena kei a koe.

Whakaarohia te kawe mai i te mema whānau, te hoa tata rānei e taea te hoatu i te tirohanga atu ki ō tohu, ā, te awhina i a koe ki te mahara ki ngā mōhiohio nui mai i te whakatau.

Whakaritea ngā pūrongo e hiahia ana koe ki te ui, penei i ngā whakamātautau pea e hiahiatia ana, te tikanga o ngā hua, me ngā whiringa maimoatanga e wātea ana. Kaua e whakaroa ki te ui mō te whakamārama mena kāore tetahi mea i te mārama.

Kia rite ki te kōrero mō tō hītori whānau, inā koa ngā whānau i pangia e te mate hinengaro, ngā raruraru hinengaro rānei. Ka taea e ēnei mōhiohio te whai hua mō te aromatawai a tō tākuta.

He aha te mea nui mō te ngoikoretanga hinengaro ngawari?

Ko te mea nui rawa atu ki te mārama mō te MCI ko te āhuatanga ka taea te whakahaere, kāore hoki e ārahi tonu ki te mate hinengaro. Ahakoa e tohu ana i ngā huringa e neke atu ana i te pakeketanga noa, he tokomaha ngā tāngata e pangia ana e te MCI e ora tonu ana i ngā oranga whai hua, motuhake.

Ko te kite wawe me te whakahaere tika ka taea te whakaputa i te rerekētanga nui ki ō hua. Mā te whakahaere i ngā take ka taea te whakaora, te pupuri i te noho hauora, te mahi tahi rānei me tō rōpū hauora, ka taea e koe te tango i te mahi kaha ki te tautoko i tō hauora hinengaro.

Kia mahara kāore te whai MCI e whakatau i a koe, kāore hoki e whakaiti i tō kaha mō te tipu tonu me te koa i te ora. He tokomaha ngā tāngata e pangia ana e te MCI e mau tonu ana mō ngā tau, ā, ka kite pea etahi i te whakapai ake o ō rātou tohu.

Noho hono atu ki ō kaiwhakarato hauora, pupurihia ō whanaungatanga pāpori, kaua hoki e whakaroa ki te rapu tautoko ina hiahia koe. Mā te huarahi tika, ka taea e koe te whakarereke ki ngā wero i te wā e ora tonu ana i te oranga whai kiko me te whakauru.

Ngā pūrongo e ui pinepinetia ana mō te ngoikoretanga hinengaro ngawari

Q1: Ka haere tonu te ngoikoretanga hinengaro ngawari ki te mate hinengaro?

Kāo, kāore te MCI e haere tonu ki te mate hinengaro. Ahakoa he nui ake te morearea o te hunga e pangia ana e te MCI ki te whanake i te mate hinengaro i te hunga kāore he tohu hinengaro, e whakaatu ana ngā rangahau ko te 20-40% o te hunga e pangia ana e te MCI ka mau tonu, ka pai ake rānei i te wā. Ko te haere tonu e whakawhirinaki ana ki ngā take rerekē tae atu ki te take taketake, tō hauora whānui, me te pai o te whakahaere i ngā take morearea. Ka taea pea e etahi o te hunga e pangia ana e te MCI ngā take ka taea te whakahoki, ka āhei te arahi ki te whakapai ake i te mahi hinengaro ina whakaorahia.

Q2: Ka taea e ngā rongoā te whakaputa i ngā tohu e rite ana ki te ngoikoretanga hinengaro ngawari?

Ae, ka taea e ētahi rongoā te whakaputa i ngā tohu hinengaro e rite ana ki te MCI. Ko ngā take tino noa ko ētahi rongoā moe, ngā rongoā awangawanga, ngā antihistamines, me ngā rongoā mamae, inā koa ina whakamahia ngā rongoā maha tahi. Koia te take he mea nui te arotake i ō rongoā katoa ki tō tākuta i te wā e aromatawai ana. Ko te rongo pai ko ngā tohu hinengaro e pā ana ki ngā rongoā i te nuinga ka taea te whakahoki ina whakarereketia, ina mutu rānei ngā rongoā raru i raro i te tiaki hauora.

Q3: He mea noa te manukanuka ki te whai ngoikoretanga hinengaro ngawari?

He mea noa te manukanuka, te awangawanga rānei mō ngā huringa hinengaro. He mea mārama ēnei āwangawanga, ā, e whakawhirinaki ana ki te tokomaha o ngā tāngata e pā ana ki ngā tohu rite. Heoi, ko te manukanuka nui ka taea te whakaiti i ngā tohu hinengaro, te pānga rānei ki tō kounga ora. Ko te kōrero ki tō tākuta, te whakauru ki ngā rōpū tautoko, te mahi rānei me te kaiwhakaako ka taea te awhina i a koe ki te whakahaere i ēnei ngākau. Kia mahara ko te whai āwangawanga mō tō māhara kāore e tikanga kei a koe te MCI, ā, ahakoa kei a koe, he maha ngā huarahi hei whakahaere pai i te āhuatanga.

Q4: E hia te roa te whakatau i te ngoikoretanga hinengaro ngawari?

I te nuinga, ka roa te whakatau i te MCI i etahi wiki ki etahi marama, e whakawhirinaki ana ki te uaua o tō āhuatanga me ngā whakamātautau e hiahiatia ana. Ka hiahia pea tō tākuta ki te tirotiro i ō tohu i te wā hei wehewehe i waenga i te MCI me te pakeketanga noa, i ngā take tūpono penei i te ahotea, i te mate rānei. Kāore te tukanga e tere, na te mea he mea nui te whakatau tika mō te whakarite maimoatanga tika. I tēnei wā, ka taea e koe te tīmata ki te whakauru i ngā huringa noho hauora e pai ana ki te hauora hinengaro ahakoa te whakatau whakamutunga.

Q5: Ka taea te whakahoki i te ngoikoretanga hinengaro ngawari?

I etahi wā, ae. Ina ko te take o te MCI ko ngā āhuatanga ka taea te whakaora penei i ngā ngoikoretanga huaora, ngā raruraru thyroid, te pouri, ngā pānga o ngā rongoā, ngā mate moe rānei, ko te whakahaere i ēnei take taketake ka āhei te arahi ki te whakapai ake nui, ki te whakahoki katoa rānei i ngā tohu hinengaro. Ahakoa kāore te MCI e tino whakahokia, ko te maimoatanga tika me ngā huringa noho ka taea te whakaheke i te haere tonu, te awhina rānei i te pupuri i te mahi hinengaro. Koia te take he mea nui te aromatawai hauora tino pai ina kitea ngā huringa hinengaro.