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Akupunktura in kitajska medicina lahko s prilagoditvijo življenjskega sloga, prehransko podporo in akupunkturo pomagata povečati moč vaših možganov. Ne glede na to, ali želite izostriti svoj um, povečati umsko zmogljivost ali ohraniti spomin v starosti, vam lahko ti nasveti pomagajo.
Možgani naj bodo aktivni, vendar ne preobremenjeni
Spomin je kot mišica: "Uporabi ali izgubi". Bolj ko boste trenirali svoje možgane, bolje boste obdelovali in si zapomnili informacije. Toda vse dejavnosti niso enake. Biti morajo nagrajujoče in predstavljati izziv zunaj vašega območja udobja. Na primer, igranje šaha je dobra možganska vadba, če pa ga že igrate ali ste v njem dobri, lahko razmislite o tem, da bi se naučili igrati Mahjong ali družabne igre. Poleg tega vadba možganov vključuje več kot le možganske funkcije, vključuje tudi koordinacijo rok in oči ter različne senzorične dražljaje, zato poskusite raje uporabiti fizično orodje, kot da se preveč zanašate na računalnik.
Telesna vadba lahko izboljša krvni obtok
Ukvajajte se s pohodništvom, vrtnarjenjem ali vadbo Ba Duan Jin. Čeprav je duševna vadba pomembna za zdravje možganov, to še ne pomeni, da lahko ležimo na kavču. Telesna vadba izostri naše možgane, saj poveča prekrvavitev in kisik, odstranjuje presnovne odpadke in zmanjšuje tveganje za srčno-žilne bolezni, ki bi lahko vplivale na spomin, kot sta diabetes in možganska kap.
Dovolj spanja
Spanje je pomembno za številne možganske funkcije, med drugim tudi za komunikacijo živčnih celic (nevronov) med seboj. Možgani in telo so med spanjem izjemno dejavni. Nedavne ugotovitve kažejo, da ima spanje vlogo čistilca, ki odstranjuje toksine v možganih, ki se kopičijo, ko ste budni. Brez spanja ne morete oblikovati ali vzdrževati poti v možganih, ki vam omogočajo učenje in ustvarjanje novih spominov, zato se težje osredotočite in hitreje odzivate. [1]
Meditacija in obvladovanje stresa
Meditacija je pomagala pri osredotočenosti in spominu [2], dolgoročna meditacija pa lahko pripomore k večjemu obsegu sive snovi v možganih [3]. Slike možganov kažejo, da imajo redni meditatorji večjo aktivnost v levem prefrontalnem korteksu, predelu možganov, ki je povezan z občutki veselja in uravnovešenosti. Meditacija poveča tudi debelino možganske skorje in spodbuja več povezav med možganskimi celicami - vse to povečuje miselno ostrino in spominske sposobnosti.
Nasprotno, stres je eden najhujših sovražnikov možganov. Kronični stres uničuje možganske celice in poškoduje hipokampus, predel možganov, ki sodeluje pri oblikovanju novih spominov in priklicu starih.
Akupunktura za zdravje možganov
Akupunktura lahko bistveno izboljša sposobnost učenja in spomina, ki sta oslabljena zaradi hiperglikemije in možganske ishemije.[4] V študiji so ugotovili znatno izboljšanje obnovljenega spomina in sposobnosti učenja. Akupunktura lahko ugodno vpliva tudi na izboljšanje kognitivnega stanja in dnevnih aktivnosti pri bolnikih z vaskularno demenco. [5]Najpogosteje uporabljene akupunkturne točke za izboljšanje sposobnosti učenja in spomina so GV20 (baihui), ST36 (zusanli), GV14 (dazhui), BL23 (shenshu), BL17 (geshu) in CV17 (danzhong). [6]
Prehranska in zeliščna zdravila TCM za boljši spomin
Z dobro prehrano lahko povečate svojo možgansko moč. Obstajajo številne študije o potencialnem učinku izboljšanja kognitivnih funkcij z izvlečkom listov Ginkgo biloba L. listni ekstrat. [7] Ugotovljeno je bilo, da ginseng pomaga izboljšati kognitivne sposobnosti in zmanjšati duševno utrujenost. [8] Vendar z vidika TKM ne smemo uživati nobenega zeliščnega dodatka brez ustrezne diagnostike TKM. Uravnotežena prehrana bo za večino ljudi zadostovala.
[1]https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep [2] https://doi.org/10.1177/0956797612459659 [3] https://doi.org/10.3389/fpsyg.2014.01551 [4] 10.1016/j.neulet.2008.07.086 [5] https://doi.org/10.1155/2015/161439 [6] https://doi.org/10.1186/s12906-016-1298-3 [7] https://doi.org/10.3389/fphar.2019.01688 [8] doi:10.1177/0269881105053286
Improve Your Memory With Traditional Chinese Medicine
Acupuncture and Chinese medicine can help enhance your brain power through lifestyle adjustment, nutritional support and acupuncture. Whether you’re looking to sharpen your mind, boost your mental performance, or preserve your memory as you age, these tips can help.
Keep The Brain Active, But Not Overloaded
Memory are like muscles: “use it or lose it.” The more you work out your brain, the better you’ll be able to process and remember information. But not all activities are equal. It has to be rewarding and challenging out of your comfort zone. For example, playing chess is a good brain exercise, but if you are already playing or good at it, you might consider learning to play Mahjong or board games. Also, brain training incorporates more than just brain functions, it also includes hand-eye coordination and different sensory stimulations, so try to use the physical tool rather than over relying on your computer.
Physical Exercise Can Improve Blood Circulation
Let’s go hiking, gardening or practice Ba Duan Jin. While mental exercise is important for brain health, that doesn’t mean we can be a couch potato. Physical exercise sharpens our brain by increasing blood circulation and oxygen, taking out metabolic waste and reduces the risk for cardiovasular diseases that could affect memory like diabetes and stroke.
Get Enough Sleep
Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly. [1]
Meditation and Stress Management
Meditation training helped people’s focus and memory [2] and long term mediation can help having more grey matter volume throughout the brain [3]. Brain images show that regular meditators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity. Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cells—all of which increases mental sharpness and memory ability.
On the contrary, stress is one of the brain’s worst enemies. Chronic stress destroys brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones.
Acupuncture for brain health
Acupuncture can significantly improve learning and memory capacity that has been impaired by hyperglycemia and cerebral ischemia.[4] The study significant improvements in restored memory and learning capacity. Acupuncture also may have beneficial effects on the improvements of cognitive status and activities of daily living in Vascular Dementia patients. [5]The most commonly used acupoints for improving learning and memory ability are GV20 (baihui), ST36 (zusanli), GV14 (dazhui), BL23 (shenshu), BL17 (geshu) and CV17 (danzhong). [6]
TCM dietary and herbal medicine for better memory
Good nutrition can help boost your brain power. There are many studies about the potential effect of improvement of cognitive function by Ginkgo biloba L. leaf extract. [7] Ginseng has been found to help improve cognitive performance and reduce mental fatigue. [8] However, from the TCM prespective, we should not consume any herbal supplement without a proper TCM diagnostics. A balanced diet will be enough for most people.
[1]https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep [2] https://doi.org/10.1177/0956797612459659 [3] https://doi.org/10.3389/fpsyg.2014.01551 [4] 10.1016/j.neulet.2008.07.086 [5] https://doi.org/10.1155/2015/161439 [6] https://doi.org/10.1186/s12906-016-1298-3 [7] https://doi.org/10.3389/fphar.2019.01688 [8] doi:10.1177/0269881105053286