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Hoʻokumu ʻia kahi ʻōnaehana makaʻu o ka hōʻiliʻili o nā aʻa a me nā hunaola i kapa ʻia ʻo neurons. I nā kānaka, ua mahele ʻia i loko o ka ʻōnaehana hopohopo kikowaena (ka lolo a me ka iwi kuamoo) a me ka ʻōnaehana ʻōnaehana āpau (nā aʻa āpau ma waho o ka lolo a me ka iwi kuamoʻo). ʻO ka nāwaliwali ke kumu pilikia nui e nānā pinepine ʻole ʻia e ka poʻe.
E like me ka hāʻawi ʻana o ka ʻōnaehana makaʻu i ke kino holoʻokoʻa, ʻo kēlā me kēia ʻeha, ʻehaʻeha a hōʻeha paha i nā ʻāpana o ke kino e alakaʻi i ka nāwaliwali o nā ʻalolo. ʻO nā kumu ʻē aʻe e pili ana i nā aʻa degenerative, nā papaʻai pono ʻole, nā lāʻau lapaʻau, nā maʻi, nā genetics a me nā pono ʻole o ka momona.
Maikaʻi nā hana home a i ʻole nā ʻano hana kūlohelohe i ka hoʻōla ʻana i ka nāwaliwali o nā aʻa. Hānai lākou i nā aʻa me ka maʻamau me ka liʻiliʻi a ʻaʻohe hopena ʻaoʻao. Ua hoʻohana ʻia kēia mau mea hoʻōla mai ka wā kahiko i ka wā i holomua ʻole ai ka ʻepekema lapaʻau. E nānā i kēia mau lāʻau lapaʻau home e mālama i ka nāwaliwali o nā aʻa. E hoʻomanaʻo, maikaʻi mau ke nīnau aku i ka loea inā loaʻa ʻoe i nā pilikia nerve.
1. ʻO ka Omega-3 momona momona
Hoʻokumu ʻia kahi ʻōnaehana waena (CNS) o nā kaulahao lōʻihi o ka omega-3 a me ka omega-6 fatty acid. Wahi a kahi noiʻi he kumu nui ka omega-3 no ka ulu ʻana o ka ʻike a me ke neural. Kōkua ia i ka pale ʻana i nā maʻi neurological, psychiatric a me neurodegenerative i kahi nui. Loaʻa paha i ka Omega-3 ka neuroprotective hiki ke kūʻē i ka hōʻeha neurological koʻikoʻi. [1]
He aha e hana ai: ʻAi i nā meaʻai e like me salmon, sardine, flaxseeds, walnuts a me nā ʻano chia ʻoiai waiwai maoli lākou i ka omega-3 fatty acid.
2. Puka lā
Kōkua ka lā (ke kakahiaka nui) e hoʻonui i ka wikamina D i loko o ke kino. Aia ma kahi o 200 mau ʻāpana i hoʻoponopono ʻia ma muli o kēia huaora o ka lā. Kōkua pū ka Vitamin D me ka pūnao calcium a me ka hana kūpono o ka ʻōnaehana neuromuscular. [elua] Hiki ke kōkua i ka loaʻa ʻana o ka lā maʻamau i ka hoʻomohala ʻana i nā hunaola o ka lolo a pale i nā aʻalolo. He mea nui pū kekahi i ka neurotransmission. [3]
He aha e hana ai: Noho i ka lā o ke kakahiaka nui no 15-20 mau minuke i kēlā me kēia lā. Hōʻalo i ka mālamalama o ke awakea no ka mea pilikia lākou i ka ʻili.
3. Hoʻomaʻamaʻa mau
Hiki i nā maʻi o CNS ke alakaʻi i nā kūlana e like me ke kaumaha a me ka dementia. Wahi a kahi noiʻi hōʻike i ka hoʻoikaika i nā hopena maikaʻi ma nā hana lolo e like me ka circadian rhythm, ka pane ʻana o ke koʻikoʻi a me nā hana ʻike. Hiki iā ia ke hoʻohiki i ka hoʻihoʻi hou ʻana mai nā maʻi neurological a psychiatric. [4]
He aha e hana ai: Hoʻomaʻamaʻa i kēlā me kēia lā. ʻOiai ʻo ka jogging a me ka hele wāwae paha no ka hapalua hola e hana i ka hana i ka hoʻomaikaʻi ʻana i ka nāwaliwali o ke aʻa.
4. Meaʻai kai
Piha ka iʻa iʻa me nā wikamina, nā minelala, nā omega-3 fatty acid, nā protein a me nā amino acid. Hiki ke kōkua i kēia mau meaola kūpono i ka hoʻomohala ʻana o ka ʻōnaehana hopohopo a me ka lolo. Aia nā iʻa iʻa me nā iʻa momona e like me ka mackerel a me ka herring, nā iʻa momona e like me ka haddock a me ka cod me ka pāpaʻi, ka lobster a me ka ʻōpae. [5]
He aha e hana ai: E hoʻopau i ka iʻa iʻa i haʻi ʻia aʻe nei. Hiki iā ʻoe ke hoʻopau pū i kā lākou mau derivatives e like me ka aila iʻa.
5. Nā ʻano hua olakino
ʻO nā hua e like me nā ʻano chia, nā flaxseeds a me nā ʻumeke i loko o nā mea hoʻohui phenolic, antioxidants, proteins, vitamins a me nā minelala. Kōkua lākou i mea e pale aku ai i ka hōʻino oxidative, make o ka pūnaewele a me ka hoʻowahāwahā ʻana o ka lolo a hoʻonui i kāna mau hunaola e nā meaola kūpono. [6]
He aha e hana ai: Hoʻohui i nā ʻanoʻano i ʻōlelo ʻia i kāu mau punahele punahele, nā lau a me nā kopa e loaʻa ai kā lākou keu pono. Hōʻalo i kāna hoʻokahuli nui.
6. Hele wāwae wāwae wāwae
Wahi a kahi noiʻi e pili ana i ka pilina o ke kino o ke kanaka me ka ʻili o ka honua e kumu i nā hopena kupaianaha i ke olakino a me ka physiology, ʻo ia hoʻi nā mea e pili ana i ka pane pale ʻana, hoʻemi i ka mumū, pale i nā maʻi autoimmune a me ka hōʻeha ʻana i ka ʻeha. Hiki i ka hele wāwae wāwae ʻole ke kōkua i ka hōʻemi ʻana i ke koʻikoʻi, hoʻomalie i ka noʻonoʻo a me ke kino, hoʻomaikaʻi i ka maikaʻi o ka hiamoe a me nā hana o ke kino. [7]
He aha e hana ai: Hele wāwae wāwae ʻole i ka mauʻu, lepo momona a one paha ma kahi o 30 mau minuke i kēlā me kēia lā, keu hoʻi i ke kakahiaka.
7. ʻO nā lau lau lau ʻōmaʻomaʻo
Pale aku nā lau lau ʻōmaʻomaʻo i ka emi o ka noʻonoʻo a me kekahi o nā lāʻau nāwaliwali ʻoi aku ka maikaʻi ma ka home. Hōʻike kahi noiʻi i ka ʻai ʻana i hoʻokahi lawelawe ʻana o nā lau lau ʻōmaʻomaʻo i kēlā me kēia lā e kōkua i ka hoʻolohi i ka hoʻohaʻahaʻa ʻike a me nā pilikia neurological e kū nei me ka ʻelemakule. ʻO nā lau lau lau momona i ka lāʻau K, folate, beta-carotene, flavonoid a me ka lutein e ʻōlelo ʻia. [8]
He aha e hana ai: E hoʻopau i nā mea kanu ʻōmaʻomaʻo e like me broccoli, nā pīni ʻōmaʻomaʻo, kāpiki, ka pī a me ka kale ma ka liʻiliʻi i hoʻokahi manawa me kāu pāʻina. E hoʻāʻo e hōʻalo i nā lau ʻai i kēpā a i ʻole ka hau.
8. Nā kokoleka pouli
He mea maikaʻi ʻo Flavonoids a me nā antioxidant i nā kokoleka pouli no ka hana noʻonoʻo a me nā maʻi degenerative. Loaʻa i nā kokoleka pouli i ka ʻike koʻikoʻi e hoʻonui ai a me nā hana neuroprotective. Loaʻa iā ia kahi hopena hoʻonāukiuki haʻahaʻa ma ka CNS a kōkua pū kekahi i ka hāʻawi ʻana i ka glucose a me ka oxygen i nā neurons. [9] ʻO ka magnesium i ka kokoleka pouli e kōkua pū i ka hoʻomaha ʻana i ka ʻōnaehana hopohopo
He aha e hana ai: E hoʻāʻo e ʻai i ka kokoleka pouli 3-4 mau manawa i ka pule. I kahi lā, paipai ʻia 30-40 gm. Hōʻalo i nā kokoleka pouli i piha ke kō.
9. Nā hua maloʻo
ʻO nā hua maloʻo e like me nā ʻalemona, nā ʻapricots a me nā walnuts i hoʻopaʻa ʻia me kahi kiʻekiʻe o ka magnesium. He mea nui kēia nutrient kūpono i ka lawe ʻana o neuromuscular a me ka lawe aʻa. Mālama pū ka magnesium i kahi hana pale e kūʻē i ka make ʻana o ka cell neuronal a pale paha a mālama i nā maʻi neurological he nui. [10]
He aha e hana ai: E hoʻopau i ka nui o nā hua maloʻo i kēlā me kēia lā (ma kahi o 20 g).
10. Nā hoʻoikaika hanu hohonu
Hana ka hanu hohonu (DBE) i ka hoʻomaʻamaʻa i ka noʻonoʻo a me ke kino. ʻ saylelo nā noiʻi e hoʻomaikaʻi ana ʻo DBE i ka hana o ka ʻōnaehana autonomic e kaohi a mālama i nā hana o ke kino e like me ka hanu ʻana, ka puʻuwai puʻuwai, ka urination a me ka hoʻoulu wahine. [umikumākahi]
He aha e hana ai: Hana iā DBE i kēlā me kēia kakahiaka. Hōʻalo i ka hana ʻana ma hope koke o ka pāʻina ʻana.
11. Yoga, noonoo ana a me nā aerobics
Yoga (kundalini yoga a dhanurasana), noʻonoʻo a me nā aerobics i manaʻo ʻia i waena o nā lāʻau kūlohelohe maikaʻi loa e mālama ai i ka nāwaliwali o nā nerve. Hoʻomaikaʻi ʻo Yoga i ka hana o ka ʻōnaehana ʻōnaehana ākea, kōkua ka noʻonoʻo ʻana i ka mālama ʻana i ka ikehu o ke kino ma o ka hoʻoulu ʻana i ka ʻōnaehana nūhou parasympathetic a me nā aerobics e hoʻomaikaʻi ai i nā maʻi CNS e like me ADHD a me ke kaumaha mau loa.
He aha e hana ai: Hana i ka yoga, ka noʻonoʻo a i ʻole nā aerobics i kēlā me kēia lā.
12. Berry
ʻO nā hua e like me nā blueberry a me nā strawberry waiwai i nā flavonoids, antioxidants a me nā anti-inflammatory compound. Hōʻike kēia mau hui pono i kahi hopena maikaʻi i nā maʻi e pili ana i ka lolo a hoʻoikaika i ka hōʻailona neuronal [12]
He aha e hana ai: Hoʻopili i nā hua i kāu papaʻai me ka hoʻohui ʻana i nā salakeke hua, nā mea ʻono a me nā pancakes.
13. Kīʻaha
ʻO nā kīʻaha e like me ka tī chamomile a me ke kī ʻōmaʻomaʻo waiwai i nā terpenoids a me nā flavonoids. Hoʻohana ākea ʻia ka chamomile kī ma ke ʻano he sedative mālie e hōʻoluʻolu i nā aʻalolo a hoʻemi i ke kaumaha a me ka hopohopo. [13] Ma ka ʻaoʻao ʻē aʻe, nā phytochemicals i ka tī ʻōmaʻomaʻo e hoʻoulu i ka CNS a hāʻawi i ke olakino maikaʻi. [14]
He aha e hana ai: hoʻopau i ka chamomile a i ʻole ke kī ʻōmaʻomaʻo ma ka liʻiliʻi i ʻelua mau manawa i ka lā. ʻO ka Passionflower a me ka lavender kī kekahi i manaʻo ʻia he pono.
14. Aromaterapy
Kōkua ka Aromatherapy i ka ʻōnaehana nūhou parasympathetic e hoʻoponopono i ka puʻuwai, digestion, urination, hoʻonāukiuki wahine a me nā mea hou aku. ʻO nā aila nui e like me ka lavender, bergamot a me ka chamomile i hoʻohana ʻia no ka aromatherapy ʻaʻole wale e hoʻomaha i ke koʻikoʻi a me ka hopohopo akā hoʻoulu i kahi ʻōnaehana hopohopo e kōkua i ka hoʻoponopono ʻana i nā hana o ke kino. [umikumālima] Hōʻike kēia i ka aromatherapy hiki ke lilo i hoʻokahi o nā lāʻau home maikaʻi loa e mālama ai i ka nāwaliwali o ke aʻa.
He aha e hana ai: Hana i ka aromatherapy me nā aila pono no 30 mau minuke i hoʻokahi manawa a i ʻole ʻelua mau manawa i ka lā. Eia kekahi, e hele i kahi lomilomi hoʻomaha e hoʻohana i nā aila pono.
15. Lapaʻau Wai
ʻO ka wai wai, ʻo ka wai ʻauʻau a ʻo hydrotherapy paha ka mea kahiko e like me ka lāhui kanaka. Hoʻohana ākea ia i nā lāʻau naturopathic no nā hoʻolaha olakino. Wahi a kahi noiʻi i ka wai immersion (poʻo-waho) ke kumu o ka hopena psychological a me ka physiological a kōkua i ka mālama ʻana i ka hoʻoikaika uila maʻamau o ke kino. Kōkua ka lāʻau wai i ka hoʻohaʻahaʻa ʻana i ka edema kūloko a me nā spasms Muscle. [16]
He aha e hana ai: E kuapo ma waena o ke anuanu a me ka wai wela i ka wā e ʻauʻau ana. E ʻauʻau mua me ka wai anuanu a laila me ka wai mehana. A laila, hoʻopau i kou ʻauʻau me ka wai anuanu.
16. ʻO Wikamina B12
Pono ka Vitamin B12 no ka CNS i nā makahiki āpau. ʻIke ʻia kahi noiʻi e pili ana ka hemahema o kēia wikamina pono i nā hōʻino sensory ʻoi aku ka maikaʻi. [17] Hōʻike kekahi noiʻi e hiki i ka wikamina B12 ke kōkua i ka pale ʻana i nā maʻi CNS e like me dementia, maʻi maʻi a me Alzheimer. [18]
He aha e hana ai: E hoʻopau i nā meaʻai i waiwai i ka wikamina B12 e like me ka moa, nā ʻiʻo, nā hua manu, nā iʻa a me nā cereala paʻa.
17. St. John's Wort
ʻO St John's Wort kahi pua melemele i hoʻohana ʻia ma ke ʻano he antidepressant. ʻO ke kaumaha loa kahi maʻi noʻonoʻo nui i ukali ʻia e nā maʻi ʻē aʻe e like me ka hiamoe ʻole, ka noʻonoʻo maikaʻi ʻole, ka nele o ka makemake, ka nele o ka hoihoi a me ka hopohopo. ʻO St John's Wort kahi mea kanu nui e hiki ke kōkua i ka mālama ʻana i nā pilikia i luna a me nā mea ʻē aʻe e pili ana i nā neurotransmitters. [19]
He aha e hana ai: E hoʻomākaukau i ke kī ʻo St. John's Wort e ka paila ʻana i ka lau nahele maloʻo a i ʻole kāna pua i ka wai. Inu ia ma ka liʻiliʻi ʻelua mau manawa i ka lā. Hōʻalo i kāna hoʻokahuli nui.
18. Nā Mea Hana Hana Waiu
ʻO Epilepsy kahi ʻōnaehana ʻōnaehana i hōʻike ʻia e ka hopu ʻana. Hōʻike kahi noiʻi e hoʻoliʻiliʻi ka huahana waiu momona momona i ka paepae o ka hopu. Hoʻonui ka peptides i ka waiū i ka metabolism o ka lolo a he kuleana nui i ka kaohi epilepsy. E akahele, hiki i ka waiū o ka bipi ke hoʻonāukiuki i ka neuronal i kekahi poʻe i maʻi i ka casein milk protein. [iwakālua]
He aha e hana ai: Inu ʻaʻole ma mua o 2-3 mau kīʻaha waiū i ka lā. Hōʻalo, inā kūpale ʻoe iā ia.
19. E ʻai i nā meaʻai e hōʻoluʻolu i kou ʻōpū
Pili ka olakino o ka ʻōnaehana digestive i ka CNS a me ka ʻōnaehana nūhou enteric. He mea nui ka microorganism ʻōpū simbiotic (nā koʻohune ʻino ʻole o ka ʻōpū i ka digestion a me nā haunaele iā lākou ke kumu i nā maʻi CNS e like me Alzheimer, sclerosis a me Parkinson's. Hiki i ka maʻi o nā aʻalolo ke hoʻopili pono i ka ʻōpū. No laila, hoʻopau i nā meaʻai e hōʻoluʻolu i ka ʻōpū a kōkua i ka mālama ʻana i ka flora ʻōpū. [iwakāluakumakahi]
He aha e hana ai: ʻAi i nā meaʻai e like me ka yoghurt, nā huaʻaʻa kiʻekiʻe a me nā mea ʻai, aila ʻoliva a me nā ʻalemone.
pale maka papaya no nā ʻeleʻele
20. hoʻomaha a hiamoe maikaʻi
Hoʻopilikia ka maikaʻi o ka hiamoe maikaʻi ʻole i ka CNS a me nā ʻōnaehana nūhou āpau. Hoʻonui ka nele o ka hiamoe i ka reactivity amygdala a kumu e hoʻemi i nā stimulus emosional, nā pilikia hoʻomanaʻo, kaumaha a me ke kaumaha. [22] ʻO kēia ke kumu i manaʻo ʻia ai kahi hiamoe kūpono e like me kekahi o nā lāʻau home maikaʻi loa no ka ʻeha nerve.
He aha e hana ai: E lawe ma ka liʻiliʻi he 7-9 mau hola o ka hiamoe i kēlā me kēia lā. Mālama i kahi manawa hiamoe.
Nā FAQ maʻamau
1. Pehea e hiki ai iaʻu ke hoʻoponopono kūlohelohe i kaʻu ʻōnaehana nūhou?
Nui a hewahewa nā ala e hoʻoponopono ai i ka ʻōnaehana nūhou. Hoʻopili pū lākou i ka lawe ʻana o ka lā i ke kakahiaka nui, e hele wāwae wāwae ʻole, hoʻoikaika kino, yoga a me ka ʻai ʻana i nā meaʻai momona i ka wikamina B12, folic acid, antioxidants a me polyphenols.
2. He aha ka nāwaliwali nerve?
ʻO ka nāwaliwali o ke aʻalolo ke ʻano e pōʻino ai nā aʻa. Ke hāʻawi ʻia nā aʻalolo ma loko o ke kino no ka hoʻololi o ka hōʻailona ma waena o ka lolo a me nā ʻāpana o ke kino a ʻo ka ʻaoʻao ʻē aʻe, hiki i nā hōʻino i nā ʻalolo ke hōʻeha i nā ʻōuli maikaʻi ʻole ma muli o ka hōʻino ʻole o ka hoʻouna ʻana i nā hōʻailona.
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