فقدان الذاكرة: 7 نصائح لتحسين ذاكرتك

فقدان الذاكرة: 7 نصائح لتحسين ذاكرتك

الأربعاء 22-02-2017

مارية الحلبي معالجة نفسية من فريق دكتور خليل فاضل

لا يمكنك العثور على مفاتيح سيارتك؟ تنسى قائمة البقالة؟ لا يمكنك تذكّر اسم مدربك الشخصي في الصالة الرياضية؟ انت لست وحدك. الجميع ينسى أشياء أحياناً. ومازال فقدان الذاكرة لا يأخذ على محمل الجد.
وعلى الرغم من عدم وجود ضمانات عندما يتعلق الأمر بمنع فقدان الذاكرة أو الخرف، فقد تساعد بعض الأنشطة. خذ بعين الاعتبار سبع طرق بسيطة لشحذ ذاكرتك، واعلم متى تطلب المساعدة فيما يخص فقدان الذاكرة.
1. حافظ على نشاطك الذهني:
مثلما النشاط البدني يساعد على إبقاء جسمك في صورة جيدة، أنشطة التحفيز العقلية تساعد على الحفاظ على ذهنك أيضاً. حاول أن تحل لعبة الكلمات المتقاطعة أو لعبة الجسر، اتخذ طرق بديلة عند القيادة، تعلم العزف على آلة موسيقية، تطوع في مدرسة محلية أو في تنظيم مجتمعي.

  1. كن اجتماعياً وعاشر الناس:
    التفاعل الاجتماعي يساعد على درء الاكتئاب والتوتر، وكلاهما يمكن أن يساهم في فقدان الذاكرة. ابحث عن الفرص لتكون جنباً إلى جنب مع الأحباء والأصدقاء والآخرين، وخاصة إذا كنت تعيش لوحدك.
  2. كن منظماً:
    من المرجح أن تنسى الأشياء إذا كان منزلك غير مرتب والملاحظات الخاصة بك في حالة من الفوضى. دوّن المهام والمواعيد وغيرها من المناسبات في دفتر خاص أو مذكرة مواعيد، حتى أنك يمكن أن تكررها بصوت عال للمساعدة في ترسيخ ذلك في ذاكرتك. حافظ على قوائم المهام الحالية وتحقق البنود المكتملة. خصّص مكان لمحفظتك ومفاتيحك وغيرها من الضروريات.

قلّل من التشويشات ولا تفعل أشياء كثيرة في وقت واحد. إذا ركّزت على المعلومات التي كنت تحاول الاحتفاظ بها، فمن المرجّح تذكرها في وقت لاحق. ويمكن أن يساعد أيضا ربط ما كنت تحاول الاحتفاظ به بذاكرتك بأغنية مفضلة أو مفهوم مألوف آخر.

  1. النوم بشكل جيد:
    النوم يلعب دوراً هاما في مساعدتك على تعزيز وترسيخ ذكرياتك، حتى تتمكن من استدعائها بشكل أسرع. اجعل الحصول على قسط كاف من النوم أولوية بالنسبة لك. معظم البالغين يحتاجون من 7 إلى 9 ساعات من النوم يومياً.
    5. اتباع نظام غذائي صحي:
    اتباع نظام غذائي صحي أمر جيد لعقلك كما هو الحال بالنسبة لقلبك. أكل الفواكه والخضروات والحبوب الكاملة، اختيار مصادر البروتين قليلة الدسم، مثل الأسماك واللحوم الخالية من الدهون والدواجن بدون جلد. ما تشربه مهم أيضا، الكثير من الكحول يمكن أن يؤدي إلى التشويش وفقدان الذاكرة.
  2. مارس النشاط البدني في روتينك اليومي:
    النشاط البدني يزيد من تدفق الدم إلى الجسم كله، بما في ذلك الدماغ. هذا قد يساعد في الحفاظ على ذاكرتك حاضرة.

بالنسبة للبالغين الأصحاء، توصي وزارة الصحة والخدمات البشرية بما لا يقل عن 150 دقيقة أسبوعيا من نشاط الايروبيك المعتدل، مثل المشي السريع.

أو 75 دقيقة أسبوعياً من نشاط الايروبيك القوي، مثل الركض. ويفضل توزيعها على مدار الأسبوع إذا لم يكن لديك الوقت للقيام بتمرين رياضي كامل، كرّس دقائق قليلة ( 10 دقائق) للمشي على مدار اليوم.

  1. إدارة الأمراض المزمنة:
    اتبع توصيات طبيبك المعالج عن أي أمراض مزمنة مثل الاكتئاب وارتفاع ضغط الدم وارتفاع الكولسترول والسكري ومشاكل الكلى أو الغدة الدرقية. كلما اعتنيت بنفسك كلما كان من المرجح أن تكون ذاكرتك أفضل. وبالإضافة إلى ذلك، مراجعة الأدوية مع الطبيب بانتظام. الأدوية المختلفة يمكن أن تؤثر على الذاكرة.

متى تطلب المساعدة في حال فقدان الذاكرة:
إذا كنت قلقا حول فقدان الذاكرة (وخاصة إذا كان فقدان الذاكرة يؤثر على قدرتك على إنجاز الأنشطة اليومية المعتادة) تحدث الى طبيبك. هوعلى الأرجح سوف يقوم باختبار بدني، وكذلك التحقق من الذاكرة الخاصة بك ومهارات حل المشاكل لديك. أحيانا هناك حاجة إلى اختبارات أخرى كذلك. المعالجة سوف تعتمد على ما يسهم في فقدان ذاكرتك.
موقع http://www.mayoclinic.org

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