{"id":4847,"date":"2024-03-07T09:00:00","date_gmt":"2024-03-07T09:00:00","guid":{"rendered":"https:\/\/inrikesmagasin.se\/?p=4847"},"modified":"2024-03-22T10:31:19","modified_gmt":"2024-03-22T10:31:19","slug":"ny-forskning-sadan-opbygger-du-hjernens-modstandskraft","status":"publish","type":"post","link":"https:\/\/inrikesmagasin.se\/da\/ny-forskning-sa-bygger-du-upp-hjarnans-motstandskraftn\/","title":{"rendered":"Ny forskning: S\u00e5dan bygger du hjernens modstandskraft"},"content":{"rendered":"
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Jo mere du tr\u00e6ner din hjerne, jo bedre beskyttelse f\u00e5r du mod hukommelsestab og demens. Ved at opbygge dit kognitive reserve udskyder du simpelthen hjernens aldring. S\u00e5dan g\u00f8r du!<\/p>\n\n\n\n
DETTE ER DEN KOGNITIVE RESERVE<\/strong> Begrebet kognitiv reserve blev lanceret i 1990'erne. Dengang opdagede forskere, der obducerede d\u00f8de mennesker med demens, at ikke alle havde vist symptomer p\u00e5 sygdommen. De, der havde haft et kognitivt kr\u00e6vende job og et intellektuelt stimulerende liv, kunne t\u00e5le st\u00f8rre hjerneskader, f\u00f8r de udviklede demenssymptomer. Forskernes konklusion er, at den, der er h\u00f8jtuddannet og bruger hjernen mere, er mere modstandsdygtig over for demens.<\/p>\n\n\n\n
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Det er kendt, at mental sundhed er en risikofaktor for demens hos \u00e6ldre. Nu ved vi at kronisk stress, ensomhed og depression ogs\u00e5 \u00f8ger risikoen hos yngre personer.<\/p>\n<\/blockquote>\n\n\n\n
Har du h\u00f8rt om kognitiv reserve? Enkelt forklaret kan man sige, at jo mere du bruger og aktiverer din hjerne, jo st\u00f8rre reservekapacitet f\u00e5r den. Den reserve, du opbygger, vil derefter beskytte dig mod kognitiv forringelse (kognition er hjernens funktioner i forhold til at t\u00e6nke, planl\u00e6gge og huske ting). Man har set, at personer, der har stimuleret hjernen meget gennem livet, rammes af demens senere end andre. Man har ogs\u00e5 set ved hjernescanninger, at personer, der har tydelige tegn p\u00e5 demens i hjernen, ikke altid udviser nogen symptomer p\u00e5 sygdommen, sandsynligvis netop fordi de har mere kapacitet til at tage af, f\u00f8r de bliver demente. For nylig kom en stor, international unders\u00f8gelse, der viser, at demens kan forebygges med simple livsstils\u00e6ndringer.<\/p>\n\n\n\n
\u2013 Vores studie er den f\u00f8rste, der viser, at alle kan g\u00f8re noget for at reducere risikoen for at f\u00e5 demens f\u00f8r 65 \u00e5rs alderen, siger neuroforsker Stevie Hendriks, der studerer YOD, Young Onset Dementia, eller tidlig demens. Hun er ansat p\u00e5 universitetet i Maastricht i Holland. Stevie Hendriks og hendes kolleger fandt 15 risikofaktorer, der havde en st\u00e6rk sammenh\u00e6ng med tidlig demens. Nogle fund var overraskende lidit lite extra, bland annat att psykisk oh\u00e4lsa tycks vara en st\u00f6rre riskfaktor \u00e4n man tidigare trotting.<\/p>\n\n\n\n
\u2013 Det er velkendt, at den mentale sundhed er en risikofaktor for demens hos \u00e6ldre. Nu ved vi, at kronisk stress, ensomhed og depression ogs\u00e5 \u00f8ger risikoen hos yngre personer, siger hun. Et andet, lidt overraskende fund var, at moderat alkoholforbrug ser ud til at beskytte mod tidlig demens. Derimod \u00f8gede fuldst\u00e6ndig afholdenhed og alkoholmisbrug risikoen.<\/p>\n\n\n\n
Hvis man vil forebygge tidlig demens, mener Stevie Hendriks, at man is\u00e6r skal fokusere p\u00e5 visse af de risikofaktorer, som forskerne fandt:<\/p>\n\n\n\n
\u2013 Social isolation er et eksempel p\u00e5 en faktor, som vi selv kan p\u00e5virke. Her kan samfundet ogs\u00e5 tr\u00e6de til og hj\u00e6lpe med at arrangere sociale aktiviteter for mennesker, der f\u00f8ler sig ensomme, siger hun. Mangel p\u00e5 D-vitamin er en anden risikofaktor, man selv kan p\u00e5virke, ligesom det at anskaffe sig et h\u00f8reapparat, hvis man har nedsat h\u00f8relse. Nedsat h\u00f8relse er blevet mere og mere almindeligt, ogs\u00e5 blandt midaldrende, og kan p\u00e5 sigt f\u00f8re til, at man isolerer sig socialt og bliver deprimeret.<\/p>\n\n\n\n
\u2013 Andre ting, som alle kan g\u00f8re for at mindske risikoen for demens, uanset alder, er at holde hjernen aktiv, for eksempel ved at l\u00e6re nye ting eller finde en ny hobby, siger Stevie Hendriks. Et h\u00f8jt uddannelsesniveau er ogs\u00e5 en beskyttende faktor. Man kan ogs\u00e5 tr\u00e6ne hjernen ved at tage et kursus, l\u00e6se b\u00f8ger, g\u00e5 i teatret, l\u00f8se krydsord, huske talekombinationer og l\u00f8se labyrinter \u2013 alt dette er gode m\u00e5der at tr\u00e6ne hukommelsen p\u00e5. Men man m\u00e5 ikke glemme at tr\u00e6ne resten af kroppen ogs\u00e5. Der er stor videnskabelig dokumentation for, at fysisk aktivitet mindsker risikoen for aldersrelaterede sygdomme som kr\u00e6ft, demens og hjerte-kar-sygdomme. I dag ved man ogs\u00e5, at hjernen kan helbrede sig selv og danne nye celler \u2013 og den proces g\u00e5r hurtigere, hvis vi er fysisk aktive. Man skal fors\u00f8ge at v\u00e6re til stede i nuet; det styrker opm\u00e6rksomheden og g\u00f8r det lettere for hjernen at lagre information. Det kan man l\u00e6re ved at meditere eller opholde sig i skoven: uden forventninger og uden mobiltelefon! S\u00e5 uds\u00e6ttes vi ikke for s\u00e5 mange ydre indtryk, hvilket styrker koncentrationsevnen.<\/p>\n\n\n\n<\/figure>\n\n\n\n
STEVIE HENDRIKS: S\u00c5 STYRKER DU HJERNENS MODSTANDSKRAFT<\/strong><\/p>\n\n\n\n\n
Bliv nysgerrig! L\u00e6r nye ting, dyrk en hobby, engager dig og v\u00e6r socialt aktiv. Bes\u00f8g venner og familie, tag til sociale arrangementer.<\/li>\n\n\n\n
Spis sund mad og lev et sundt liv. Ryg ikke.<\/li>\n\n\n\n
Motioner regelbundet. Bev\u00e6g dig p\u00e5 alle m\u00e5der du kan, g\u00e5 en tur eller tr\u00e6n i et fitnesscenter. Find en motionsform der passer til dig. 6 YDERLIGERE TIPS FOR HJERNE SUNDHED<\/strong><\/li>\n<\/ol>\n\n\n\n
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At udf\u00f8re intellektuelt kr\u00e6vende aktiviteter kan lindre effekterne af hjerneskaden for\u00e5rsaget af demens. Bland andet f\u00e5r hjernen flere nerveforbindelser.<\/li>\n\n\n\n
Sov! Under s\u00f8vnen renser hjernen ud restprodukter og de plak, der med tiden f\u00f8rer til demenssygdom.<\/li>\n\n\n\n
S\u00f8g efter hukommelsestr\u00e6ningsprogrammer p\u00e5 din computer eller mobil.<\/li>\n\n\n\n
\u00d8v din koncentration. Sluk for fjernsynet, n\u00e5r du l\u00e6ser, lad v\u00e6re med at stresse, sl\u00e5 telefonen fra, og g\u00f8r bare \u00e9n ting ad gangen. Dette er ogs\u00e5 godt for at undg\u00e5 overbelastning af hjernen \u2013 den kan ikke lide at modtage for mange indtryk p\u00e5 \u00e9n gang.<\/li>\n\n\n\n
Tal med en ven eller ring et opkald. Samtale er intens kognitiv tr\u00e6ning og kr\u00e6ver opm\u00e6rksomhed, timing og brugen af b\u00e5de langtids- og korttidshukommelsen.<\/li>\n\n\n\n
V\u00e6lg middelhavskost. Meget frugt, gr\u00f8ntsager, n\u00f8dder, fuldkorn og fisk, men mindre r\u00f8dt k\u00f8d, sukker og mejeriprodukter er i unders\u00f8gelser blevet forbundet med en lavere risiko for kognitiv tilbagegang og demens<\/li>\n<\/ul>\n\n\n\n
<\/p>","protected":false},"excerpt":{"rendered":"
Ju mer du tr\u00e4nar din hj\u00e4rna, desto b\u00e4ttre skydd kommer du att f\u00e5 mot minnes st\u00f6rningar och demens. Genom att bygga upp din kognitiva reserv skjuter du helt enkelt upp hj\u00e4rnans \u00e5ldrande. S\u00e5 h\u00e4r g\u00f6r du! DET H\u00c4R \u00c4R DEN KOGNITIVA RESERVENBegreppet kognitiv reserv lanserades p\u00e5 1990-talet. D\u00e5 uppt\u00e4ckte forskare som obducerade d\u00f6da m\u00e4nniskor med […]<\/p>\n","protected":false},"author":15,"featured_media":4850,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8],"tags":[186,185,184,183],"class_list":["post-4847","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-livsstil","tag-aldrande","tag-demens","tag-hjarna","tag-trana"],"acf":[],"yoast_head":"\n
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