Գլխուղեղի արյան շրջանառությունը լավացնելու 5 խորհուրդներ

Երբ մենք խոսում ենք գլխուղեղի արյան շրջանառության մասին, նկատի է առնվում արյան այն քանակությունը, որն ուղեղ է հասնում մեր կյանքի յուրաքանչյուր վայրկյանին։

Հնարավոր է, ձեզ համար հետաքրքիր կլինի իմանալ, որ մեր սրտի կողմից մղած ողջ արյան ծավալի 20%-ը հասնում է հենց գլխուղեղին։ Արյան մեջ նաև գլյուկոզա է պարունակվում, մի նյութ, որն անհրաժեշտ է էներգիայի արտադրության համար։

Շատ կարևոր է իմանալ, որ գլխուղեղի արյան շրջանառության բարելավումը թույլ է տալիս կանխել շատ լուրջ հիվանդությունների զարգացումը ու բարձրացնել մեր ինտելեկտուալ հնարավորությունները, օրինակ, բարելավել հիշողության ու ուշադրության մակարդակը։

Իսկ ինչպե՞ս հասնել դրան։ Ստորև կներկայացնենք 5 խորհուրդներ, որոնք կօգնեն կարգավորել գլխուղեղի արյան շրջանառությունը ու լավացնել այդ կարևոր օրգանի արյան մատակարարումը։

1. Աէրոբային վարժություններ։

Այսպես կոչված՝ աէրոբային վարժությունները խթանում են սիրտ-անոթային համակարգի աշխատանքը։ Դրա հետևանքով լավանում է նաև գլխուղեղի արյան շրջանառությունը։ Այդպիսի վարժությունների շնորհիվ մեր մարմնի բջիջները ավելի շատ թթվածին են ստանում։

Գլխուղեղի բջիջներն էլ բացառություն չեն։ Թթվածնի հոսքը այդ բջիջներին օգնում է ավելի լավ գործել ու արդյունավետորեն փոխգործակցել միմյանց հետ։

Ի՞նչ վարժությունների վրա է խորհուրդ տրվում կանգնեցնել ընտրությունը, եթե ուզում ես լավացնել ուղեղիդ աշխատանքը։ Կարող ես ընտրել ստորև բերվածներից մեկը՝

• ամենօրյա կեսժամանոց քայլք
• ամենօրյա 15 րոպեանոց վազք
• պարեր
• 15 րոպե տևողությամբ հեծանվային զբոսանք
• տանը կատարվող աէրոբային վարժություններ

2. Գլխուղեղի արյան շրջանառությունը լավացնող մթերքներ։

Գոյություն ունեն մթերքներ, որոնք ամրապնդում են մեր ուղեղի առողջությունը։ Ինչպես արդեն ասացինք, մեր սրտի յուրաքանչյուր կծկման հետ գլխուղեղը ստանում է 20% արյուն։ Այս օրգանը նաև մեծ քանակությամբ էներգիայի կարիք ունի, որն արտադրվում է գլյուկոզայի, ածխաջրածինների և, իհարկե, սպիտակուցների շնորհիվ։

Մթերքներ, որոնք անհրաժեշտ է ընդգրկել սննդակարգի մեջ

• Ամբողջական ցորենահատիկից պատրաստված ձավարեղեն՝ կինոք, բրինձ, վարսակ, գարի։
• Ճարպաթթուներով հարուստ ձկան տեսակներ՝ սաղմոն, սարդիններ, ավոկադո, ձիթապտղի յուղ, ընկույզ ու դդումի սերմեր։
• Լոռամրգի, ելակ ու ցիտրուսայիններ։
• Լոլիկ, գանգուր կաղամբ, բրոկկոլի, սպանախ, ծնեբեկ։
• Ձու։
• Եղեսպակի (шалфей) թուրմ։

3. «Ոչ» ասա ծխախոտին, գիրությանն ու սթրեսներին։

Պետք է հաշվի առնել այն փաստը, որ ծխելը, ավելորդ քաշն ու սթրեսները մեր ուղեղի գլխավոր թշնամիներն են։ Եթե մարդը ծխում է, նրա արյան մեջ նիկոտին է ընկնում։ Այն խթանում է մակերիկամների գեղձերը, որոնք իրենց հերթին՝ ադրենալին հորմոնն են արտադրում։

Այդ հորմոնը սովորաբար արտադրվում է սթրեսային իրավիճակներում, հենց նա է խթանող ազդեցություն գործում մարդու կենտրոնական նյարդային համակարգի վրա, ինչի արդյունքում կարող են ի հայտ գալ տախիկարդիա, հիպերտոնիա ու այլ խաթարումներ։ Սրա պատճառով ենթաստամոքսային գեղձը նվազեցնում է ինսուլինի արտադրությունը։

Արդյունքում՝ արյան մեջ գլյուկոզայի մակարդակը բարձրանում է, ինչը հանգեցնում է գլխուղեղի հիպերստիմուլյացիայի։ Ինչպես տեսնում եք, սա նման է դանդաղ գործողության ռումբի։

Իսկ ի՞նչ անել ավելորդ քաշի հետ։ Ինչպե՞ս է գիրությունն ազդում գլխուղեղին արյուն մատակարարելու վրա։

Գեր մարդկանց մոտ մեծանում է ինսուլտի ռիսկը։ Անոթների ու երակների պատերին առաջանում են ճարպային կուտակումներ, ինչի պատճառով արյան շրջանառությունը դանդաղում է։ Դա հանգեցնում է առողջության հետ կապված լուրջ խնդիրների։
Դրանից կարելի է հեշտությամբ խուսափել, եթե ուշադիր լինես քո սնունդի նկատմամբ ու խուսափես վնասակար սովորություններից։

4. Ուղեղի համար վարժություններ։

Որպեսզի գլխուղեղը առողջ մնա, նրան նաև վարժություններ են անհրաժեշտ։ Աշխատիր անընդհատ զարգացնել քո կոգնիտիվ, այսինքն՝ ճանաչողական ունակությունները, մարզիր հիշողությունդ, մի կորցրու մոտիվացիադ, հետաքրքրասիրությունդ ու կյանքի նկատմամբ հետաքրքրությունը։

Այս ամենը նպաստում է նեյրոնների միջև նոր կապերի ձևավորմանը, ծնվում են նոր բջիջներ, իսկ գլխուղեղի հյուսվածքներն ավելի կայուն են դառնում ժամանակի ընթացքի ու այլ բացասական ազդեցությունների նկատմամբ։
Իսկապես ինտելեկտուալ գործունեությունը մեզ պաշտպանում է շատ լուրջ հիվանդություններից։

Աշխատիր զբաղվել ինքնակրթությամբ, ընդարձակիր աշխարհայացքդ։ Դրա համար խորհուրդ է տրվում շատ կարդալ։ Կարող ես գրանցվել ու հաճախել ինչ-որ կուրսերի։ Նոթատետրում գրիր կարդացած կամ լսած հետաքրքիր մտքերը։
Համացանցում հատուկ վարժություններ գտիր, այն քեզ կարող է շատ հետաքրքիր զբաղմունքներ առաջարկել, որոնք կօգնեն լավացնել հիշողությունն ու ուշադրությունը։ Այդպիսի պարապմունքները շատ օգտակար են մեր ուղեղի համար։

5. Պոզիտիվ էմոցիաների ուժը։

Անընդհատ սթրեսը, տագնապը, կյանքի մռայլ ընկալումը խաթարում են գլխուղեղի նյարդաքիմիական պրոցեսները։ Արտադրվում է կորտիզոլ, ինչի պատճառով ավելանում է արյան մեջ ադրենալինի քանակը։ Դա հանգեցնում է գլխուղեղի արյան շրջանառության խաթարման։ Երբ այդպիսի խաթարումը քրոնիկական է դառնում, դա սպառնում է մարդու առողջության համար լրջագույն խնդիրներով։

Դրական էմոցիաները վիտամիններից ու անալգետիկներից ավելի կարևոր են։ Դրանք մեր մարմինն էներգիայով են լցնում, որի կարիքը մենք այնքան ունենք։ Արժե հիշել այն մասին, որ մեր հոգեկան վիճակն անդրադառնում է մեր առողջության վրա։ Երբ մենք երջանիկ ենք, մեր օրգանիզմն ավելի ամուր ու դիմացկուն է դառնում։

Հիշիր մի քանի պարզ խորամանկություններ։

Ամեն ինչին հումորով վերաբերվիր։ Երբ դու քեզ լավ ես զգում, չմոռանաս քո ուրախությամբ կիսվել ուրիշների հետ։

Զբաղվիր ռելաքսացիայով ու յոգայով։ Այդպիսի զբաղմունքները քեզ կօգնեն ավելի լավ ճանաչել ինքդ քեզ և ավելի խորքային նայել քո ներաշխարհի մեջ։ Դու կարող ես քեզ զգալ «այստեղ և հիմա» ու գնահատել լինելիության յուրաքանչյուր վայրկյանի բացառիկությունն ու կարևորությունը։

Զարգացրու և ամրապնդիր քո սոցիալական հարաբերությունները, շփվիր ընկերներիդ հետ, ժամանակ անցկացրու ընտանիքիդ անդամների հետ։ Մի մեկուսացրու քեզ շրջապատող աշխարհից՝ մնալով 4 պատերի ներսում։

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