{"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-sa-bygger-du-upp-hjarnans-motstandskraftn","status":"publish","type":"post","link":"https:\/\/inrikesmagasin.se\/fi\/ny-forskning-sa-bygger-du-upp-hjarnans-motstandskraftn\/","title":{"rendered":"Ny Forskning: S\u00c5 BYGGER DU UPP HJ\u00c4RNANS MOTST\u00c5NDSKRAFT"},"content":{"rendered":"

<\/p>\n\n\n\n

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!<\/p>\n\n\n\n

DET H\u00c4R \u00c4R DEN KOGNITIVA RESERVEN<\/strong>
Begreppet kognitiv reserv lanserades p\u00e5 1990-talet. D\u00e5 uppt\u00e4ckte forskare som obducerade d\u00f6da m\u00e4nniskor med demens att alla inte hade visat symtom p\u00e5 sjukdomen. De som hade haft ett kognitivt kr\u00e4vande jobb och ett intellektuellt stimulerande liv klarade st\u00f6rre skador p\u00e5 hj\u00e4rnan innan de utvecklade demenssymtom. Forskarnas slutsats \u00e4r att den som \u00e4r h\u00f6gutbildad och anv\u00e4nder hj\u00e4rnan mer, \u00e4r mer motst\u00e5ndskraftig mot demens.<\/p>\n\n\n\n

\n

Det \u00e4r k\u00e4nt att den mentala h\u00e4lsan \u00e4r en riskfaktor vid demens hos \u00e4ldre. Nu vet vi
att kronisk stress, ensamhet och depression \u00f6kar risken hos yngre personer ocks\u00e5.<\/p>\n<\/blockquote>\n\n\n\n

H\u00f6rt talas om kognitiv reserv? Enkelt f\u00f6rklarat kan man s\u00e4ga att ju mer du anv\u00e4nder och aktiverar din hj\u00e4rna, desto st\u00f6rre reservkapacitet f\u00e5r den. Reserven du bygger upp kommer sedan att skydda dig mot en f\u00f6rs\u00e4mrad kognition (kognition \u00e4r hj\u00e4rnans funktioner n\u00e4r det g\u00e4ller att t\u00e4nka, planera och komma ih\u00e5g saker). Man har sett att personer som har stimulerat hj\u00e4rnan mycket under livets g\u00e5ng, drabbas av
demens senare \u00e4n andra. Man har ocks\u00e5 sett vid hj\u00e4rnunders\u00f6kningar att personer som har tydliga tecken p\u00e5 demens i hj\u00e4rnan inte alltid uppvisar n\u00e5gra symtom p\u00e5 sjukdomen, sannolikt just f\u00f6r att de har mer kapacitet att ta av innan de blir dementa. Nyligen kom en stor, internationell studie som visar att demens g\u00e5r att f\u00f6rebygga med enkla livsstilsf\u00f6r\u00e4ndringar.<\/p>\n\n\n\n

\u2013 V\u00e5r studie \u00e4r den f\u00f6rsta som visar att alla kan g\u00f6ra n\u00e5got f\u00f6r att minska risken att f\u00e5 demens f\u00f6re 65 \u00e5rs \u00e5lder, s\u00e4ger neurologen Stevie Hendriks, som studerar YOD, Young Onset Dementia, eller tidig demens. Hon \u00e4r verksam vid p\u00e5 universitetet i Maastricht i Nederl\u00e4nderna. Stevie Hendriks och hennes kollegor hittade 15 riskfaktorer som hade en stark koppling till demens tidigt i livet. Vissa fynd \u00f6verraskade
dem lite extra, bland annat att psykisk oh\u00e4lsa tycks vara en st\u00f6rre riskfaktor \u00e4n man tidigare
trott.<\/p>\n\n\n\n

\u2013 Det \u00e4r k\u00e4nt att den mentala h\u00e4lsan \u00e4r en riskfaktor vid demens hos \u00e4ldre. Nu vet vi att kronisk stress, ensamhet och depression \u00f6kar risken hos yngre personer ocks\u00e5, s\u00e4ger hon. Ett annat, lite \u00f6verraskande fynd var att m\u00e5ttlig alkoholkonsumtion verkar skydda mot tidig demens. D\u00e4remot \u00f6kade total nykterhet och alkoholmissbruk risken.<\/p>\n\n\n\n

Om man vill f\u00f6rebygga tidig demens tycker Stevie Hendriks att man s\u00e4rskilt ska sikta in sig p\u00e5 vissa av de riskfaktorer forskarna hittade:<\/p>\n\n\n\n

\u2013 Social isolering \u00e4r ett exempel p\u00e5 en faktor vi sj\u00e4lva kan p\u00e5verka. D\u00e4r kan samh\u00e4llet ocks\u00e5 g\u00e5 in och hj\u00e4lpa till att ordna sociala aktiviteter f\u00f6r personer som k\u00e4nner sig ensamma, s\u00e4ger hon.
Brist p\u00e5 D-vitamin \u00e4r en annan riskfaktor man kan p\u00e5verka sj\u00e4lv, liksom att skaffa h\u00f6rapparat om man har nedsatt h\u00f6rsel. Nedsatt h\u00f6rsel har blivit allt vanligare \u00e4ven bland personer i medel\u00e5ldern och kan p\u00e5 sikt leda till att man isolerar sig socialt och blir deprimerad.<\/p>\n\n\n\n

\u2013 Andra saker alla kan g\u00f6ra f\u00f6r att minska risken f\u00f6r demens, oavsett \u00e5lder, \u00e4r att aktivera sig mentalt, till exempel l\u00e4ra sig nya saker eller skaffa en ny hobby, s\u00e4ger Stevie Hendriks. \u00c4ven h\u00f6g utbildning \u00e4r en skyddande faktor. Man kan ocks\u00e5 tr\u00e4na hj\u00e4rnan genom att g\u00e5 en kurs, l\u00e4sa b\u00f6cker, g\u00e5 p\u00e5 teater, l\u00f6sa korsord, memorera sifferkombinationer och l\u00f6sa labyrinter – allt detta \u00e4r ett bra s\u00e4tt att tr\u00e4na upp minnet p\u00e5. Men man ska inte gl\u00f6mma bort att tr\u00e4na resten av kroppen ocks\u00e5. Det finns mycket vetenskapligt st\u00f6d f\u00f6r att fysisk aktivitet minskar risken f\u00f6r \u00e5ldersrelaterade sjukdomar som cancer, demens och hj\u00e4rtk\u00e4rlsjukdom. Idag vet man ocks\u00e5 att hj\u00e4rnan kan l\u00e4ka och producera nya celler \u2013 och den processen g\u00e5r snabbare om vi \u00e4r fysiskt aktiva. Man ska f\u00f6rs\u00f6ka vara h\u00e4r och nu, det st\u00e4rker uppm\u00e4rksamheten och underl\u00e4ttar f\u00f6r hj\u00e4rnan att koda in saker. Det kan man l\u00e4ra sig genom att meditera eller att vistas i skogen: kravl\u00f6st, och mobill\u00f6st! D\u00e5 uts\u00e4tts vi inte f\u00f6r s\u00e5 m\u00e5nga uttryck utifr\u00e5n, vilket st\u00e4rker koncentrationsf\u00f6rm\u00e5gan.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

STEVIE HENDRIKS: S\u00c5 BYGGER DU UPP HJ\u00c4RNANS MOTST\u00c5NDSKRAFT<\/strong><\/p>\n\n\n\n

    \n
  1. Var nyfiken! L\u00e4r dig nya saker, \u00e4gna dig \u00e5t en hobby, engagera dig och var socialt aktiv. Bes\u00f6k v\u00e4nner och familj, g\u00e5 p\u00e5 sociala tillst\u00e4llningar.<\/li>\n\n\n\n
  2. \u00c4t h\u00e4lsosam mat och lev ett sunt liv. R\u00f6k inte.<\/li>\n\n\n\n
  3. Motionera regelbundet. R\u00f6r p\u00e5 dig p\u00e5 alla s\u00e4tt du kan, promenera eller tr\u00e4na p\u00e5 gym. Hitta en tr\u00e4ningsform som passar dig.
    6 ANDRA TIPS F\u00d6R HJ\u00c4RNH\u00c4LSAN<\/strong><\/li>\n<\/ol>\n\n\n\n
      \n
    • Att utf\u00f6ra intellektuellt kr\u00e4vande aktiviteter kan lindra effekterna av den hj\u00e4rnskada som orsakas av
      demens. Bland annat f\u00e5r hj\u00e4rnan fler nervkopplingar.<\/li>\n\n\n\n
    • Sov! Under s\u00f6mnen rensar hj\u00e4rna ut restprodukter och de plack som med tiden leder till demenssjukdom.<\/li>\n\n\n\n
    • S\u00f6k efter minnestr\u00e4ningsprogram i din dator eller mobil.<\/li>\n\n\n\n
    • \u00d6va upp din koncentration. St\u00e4ng av tv:n n\u00e4r du l\u00e4ser, stressa inte, s\u00e4tt telefonen p\u00e5 ljudl\u00f6st och g\u00f6r
      bara en sak i taget. Det h\u00e4r \u00e4r \u00e4ven bra f\u00f6r att undvika \u00f6verbelastning av hj\u00e4rnan – den gillar inte att ta in allt f\u00f6r m\u00e5nga intryck samtidigt.<\/li>\n\n\n\n
    • Prata med en v\u00e4n eller ring ett samtal. Att konversera \u00e4r intensiv kognitiv tr\u00e4ning och kr\u00e4ver uppm\u00e4rksamhet, tajming och att du anv\u00e4nder b\u00e5de l\u00e5ngtids- och korttidsminnet.<\/li>\n\n\n\n
    • V\u00e4lj medelhavskost. Mycket frukt, gr\u00f6nt, n\u00f6tter, fullkorn och fisk men mindre r\u00f6tt k\u00f6tt, socker och mejeriprodukter har i studier kopplats till en l\u00e4gre risk f\u00f6r kognitiv nedg\u00e5ng och 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":"\nNy Forskning: S\u00c5 BYGGER DU UPP HJ\u00c4RNANS MOTST\u00c5NDSKRAFT – INRIKES<\/title>\n<meta name=\"description\" content=\"Ny Forskning: S\u00c5 BYGGER DU UPP HJ\u00c4RNANS MOTST\u00c5NDSKRAFT \u2013 L\u00e4s mer om resor och upplevelser i Sverige p\u00e5 INRIKES.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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