Alɔ̃dɔdɔ kple Ahɔhɔ̃: Numekukuwo kple Kpekpeɖeŋu

Alɔ̃dɔdɔ kple ahɔhɔ̃ ƒe lãmesẽ do ƒome kplikplikpli, gake alesi wodo ƒome la, wogakpɔtɔ le edzi kum. Numekuku aɖewo do ƒome kple alɔ̃ si wodɔna vie kple dementia ƒe afɔku si lolo wu. Le go bubu me la, dementia gblẽa alɔ̃dɔdɔ zi geɖe. Axa sia ɖe nu si numekukuwo ɖee fia kple nu si womete ŋu ɖee fia o me, ena alɔ̃dɔdɔ ƒe nɔnɔme nyuiwo, eye wòƒo nu tso alɔ̃dɔdɔ ƒe kuxi siwo bɔ ɖe dementia me ŋu. Menaa aɖaŋuɖoɖo tso alɔ̃dɔdɔ ƒe atikewo ŋu o; dzeɖoɖo ma le ɖɔkta gbɔ.

Ðe alɔ̃dɔdɔ nyui manɔmanɔ do ƒome kple dementia?

Numekuku aɖewo siwo lé ŋku ɖe ame ŋu ƒe didi aɖe la do ƒome kple alɔ̃ si wodɔna vie kple dementia ƒe afɔku si lolo wu, gake kpeɖodziwo mekpɔ ɖo keŋkeŋ haɖe o.

• Numekuku aɖe si wowɔ le UK ƒe 25. Numekulawo lé ŋku ɖe ame tsitsi abe 8,000 ene ŋu le Whitehall II ƒe numekukua me. Ame siwo dɔ alɔ̃ gaƒoƒo ade alo esi mede nenema o le ƒe 50 alo 60 xɔxɔ me la, dementia ƒe afɔku nɔ wo ŋu emegbe wu ame siwo dɔ alɔ̃ gaƒoƒo adre. Ame siwo dɔ alɔ̃ gaƒoƒo ade alo esi mede nenema o le ƒe 50, 60 kple 70 xɔxɔ me la, woƒe afɔku lolo abe 30% ene wu ame siwo dɔa alɔ̃ gaƒoƒo adre edziedzi. Esia nye numekuku si lé ŋku ɖe nuwo ŋu, eyata eɖea kadodo fia, menye nu si hea kuxia vɛ o.
• Lancet Commission ƒe nukpɔsusu. Lancet Commission ƒe 2024 ƒe akɔnta metsɔ alɔ̃dɔdɔ kpe ɖe nu 14 siwo woate ŋu atrɔ si wòyɔ ŋu o. Ebu be kpeɖodziwo mesɔ gbɔ tututu o. Susu ɖeka enye “trɔtrɔ megbe” (reverse causation): ahɔhɔ̃ ƒe tɔtrɔ siwo tso dementia gbɔna la dzea egɔme ƒe geɖe do ŋgɔ na dɔléle la didi, eye woate ŋu agblẽ alɔ̃dɔdɔ. Le numekuku gã aɖe me la, kadodo si nɔ alɔ̃dɔdɔ didi kple dementia dome bu ne woɖe ƒe atɔ̃ gbãtɔwo ɖa le numekukua me.

Eyata zã ɖeka alo eve si me mèdɔ alɔ̃ nyuie o menye nu si ta nàtsi dzi o. Alɔ̃dɔdɔ nyui si nɔa anyi edziedzi nyo be nàdzee agbagba awɔ, elabena ekpena ɖe ame ƒe seselelãme, ŋute kple dedienɔnɔ ŋu egbea.

Nu kae nye numekuku si ku ɖe alesi ahɔhɔ̃ “klɔa eɖokui” le alɔ̃ me ŋu?

Àte ŋu axlẽ be alɔ̃ “klɔa” ahɔhɔ̃ ŋu. Susu sia tso numekuku ŋutɔŋutɔ me, gake egakpɔtɔ le gɔmedzedze me.

• Le afiwo me. Numekuku aɖe si wowɔ le 2013 me, si NIH ɖe eme, ke ɖe eŋu be teƒe si le ahɔhɔ̃ ƒe lãmeka suesuewo dome kekena abe 60% ene ne afiwo le alɔ̃ dɔm. Tsi zɔna to ahɔhɔ̃a me bɔbɔe wu, to nu si numekulawo yɔna be glymphatic system me. Beta-amyloid, si nye protein si do ƒome kple Alzheimer, ɖea ɖa kabakaba wu le afi siwo le alɔ̃ dɔm ƒe ahɔhɔ̃ me.
• Le amegbetɔwo me. Numekuku sue aɖe si wowɔ le 2018 me lé ŋku ɖe ame 20 siwo le lãmesẽ me, siwo xɔ tso ƒe 22 va ɖo 72, ŋu le zã si me wodɔ alɔ̃ nyuie kple zã si me womedɔ alɔ̃ o megbe. Le zã si me womedɔ alɔ̃ o megbe la, ahɔhɔ̃ ƒe nɔnɔmetata ƒe dzesi si ku ɖe beta-amyloid ŋu dzi ɖe edzi abe 5% ene le teƒe aɖe si me hippocampus, si nye teƒe vevi aɖe na ŋkuɖoɖo, le. Agbalẽŋlɔlawo yɔ esia be kpeɖodzi gbãtɔ. Womenya ne tɔtrɔ sia buna ne ame dɔ alɔ̃ o, alo ne efia be eɖeɖeɖa blewu alo beta-amyloid geɖe wu le wɔwɔm o.
• Ewɔa dɔ le go eveawo siaa dzi. Lancet Commission gblɔ be amyloid ƒe ƒoƒo ƒu ŋutɔ ate ŋu agblẽ alɔ̃dɔdɔ le ame tsitsiwo gɔ̃ hã ŋu.

Nu siawo siwo wokpɔ kpena ɖe ame ŋu woase nu si tae alɔ̃dɔdɔ le vevie na numekulawo gɔme. Womeɖee fia be alɔ̃dɔdɔ nyui xea mɔ na Alzheimer o.

Alɔ̃dɔdɔ ƒe nɔnɔme kawoe ate ŋu akpe ɖe ame ŋu?

Ame tsitsiwo hiã alɔ̃ abe gaƒoƒo 7 va ɖo 9 ene le zã me, abe ame bubuwo ke ene, le National Institute on Aging (NIA) ƒe nya nu. Eƒe aɖaŋuɖoɖowo dometɔ aɖewoe nye:

• Wɔ ɖoɖo si li ke. Mlɔ anyi nàdɔ alɔ̃ eye nàfɔ le gaƒoƒo ɖeka ma ke me gbe sia gbe, kpekpeɖeŋunawo gɔ̃ hã.
• Wɔ ɖoɖo si akpe ɖe ŋuwò nàfa hafi amlɔ anyi. Xlẽ agbalẽ, se ha fafɛ alo le tsi dzodzoe hafi amlɔ anyi.
• Wɔ xɔ si me nèdɔa alɔ̃ le la wòafa eye wòanyo, megadzo alo afa akpa o.
• Ɖe caffeine dzi kpɔtɔ le ŋkeke ƒe nuwuwu. Kɔfi, tii, aha fafɛ kple tsokolet ate ŋu ana nànɔ ŋu.
• Ƒo asa na aha sesẽ, ne sue aɖe gɔ̃ hã, abe alesi NIA ɖo aɖaŋui ene.
• Ƒo asa na nuɖuɖu gbogbo aɖe le gaƒoƒo eve va ɖo etɔ̃ me do ŋgɔ na alɔ̃dɔdɔ, kple nunono geɖe le ŋkeke ƒe nuwuwu.
• Wɔ kamedede edziedzi, gake menye le gaƒoƒo 3 me do ŋgɔ na alɔ̃dɔdɔ o. Kpɔ míaƒe kamedede ƒe mɔfiame.
• Ɖe screenwo ɖa le xɔ si me nèdɔa alɔ̃ le la me. NIA ɖo aɖaŋu be mègalé ŋku ɖe TV ŋu alo azã kɔmpiuta, telefon alo tablet le afi ma o.
• Ƒo asa na alɔ̃dɔdɔ kpui le ŋdɔ megbe alo fiẽ ne àte ŋui.

Alɔ̃dɔdɔ ƒe kuxiwo le dementia me

Alɔ̃dɔdɔ ƒe tɔtrɔ bɔ ɖe dementia me. NIA yɔ alɔ̃dɔdɔ geɖe alo esi mesɔ gbɔ o, nyɔnyɔ zi geɖe le zã me, kple alɔ̃dɔdɔ geɖe le ŋkeke me. Eƒo nu tso sundowning hã ŋu: dzimaɖitsitsi, dzigbɔgbɔɖi alo susu me tɔtɔ si dzea egɔme alo sesẽna wu ne ŋkeke ƒe kekeli le to yim.

NIA ƒe aɖaŋuɖoɖowo na ame siwo le ame dzi kpɔm dometɔ aɖewoe nye:

1. Na ŋkeke ƒe kekeli kple ʋuʋu nàva kaba. Do go yi gota alo nɔ fesre xa le ŋkeke me, eye nàkpe ɖe amea ŋu wòawɔ nu gbe sia gbe. Kekeli sesẽ ate ŋu akpe ɖe ŋutilã ƒe gaƒoƒomɔ̃ ŋu wòatrɔ ɖe ɖoɖo nyui ŋu.
2. Ðo nuwɔna siwo me ŋusẽ le ɖe ŋdi. Dze agbagba nàle tsi le ŋdi alo ana nuɖuɖu gãtɔ le ŋdɔ me.
3. Na alɔ̃dɔdɔ kpuiwo nanɔ kpuie eye woava kaba. Ɖe alɔ̃dɔdɔ le ŋkeke ƒe nuwuwu dzi kpɔtɔ.
4. Na fiẽ ƒe ɣeyiɣia nafa. Ðiɖi akaɖiwo, ɖe toɣliɖeɖe dzi kpɔtɔ eye nàƒo ha fafɛ ne amea lɔ̃nɛ. Míaƒe mɔfiame si ku ɖe dzimaɖitsitsi le ŋkeke ƒe nuwuwu ŋu la naa susu bubuwo.
5. Lé alɔ̃dɔdɔ ƒe ɖoɖo si li ke me ɖe asi. Agbalẽ xexlẽ sesĩe le gaƒoƒo ɖeka ma ke me zã sia zã nye NIA ƒe kpɔɖeŋu ɖeka. Gbesiagbe ɖoɖo si li ke hã kpena ɖe ame ŋu.
6. Ɖe caffeine kple aha sesẽ dzi kpɔtɔ.
7. Zã akaɖi fafɛwo le xɔ si me wodɔa alɔ̃ le, mɔdodoa kple tsileƒea.

Ne amea nyɔna le zã me la, NIA ƒe aƒeme dedienɔnɔ ƒe aɖaŋuɖoɖowo dometɔ aɖewoe nye akaɖi fafɛwo alo akaɖi siwo ʋuna wo ɖokui, asiléƒewo le tsileƒea, teƒe siwo le amadede si dze ƒã le atrakpuiwo ƒe nugbɔ, kple atikewo dzadzraɖo ɖe teƒe si wotu.

Nuwɔna kpui aɖe si fa le fiẽ ate ŋu akpe ɖe mia ame evea ŋu miafa. Àte ŋu adze agbagba awɔ Calm Breathing ƒe gbɔɖeme blewu aɖe alo Conversation Cards ƒe nyawo ʋɛ aɖewo le ɖoɖoezizi me. Ƒo asa na nu siwo dea dzodzro ame me hafi nàmlɔ anyi, eye netɔ te ɣesiaɣi si wòsɔ gbɔ na amea.

Alɔ̃ si womeɖona nyuie le zã me o tea ame siwo le ame dzi kpɔm hã ŋu. Míaƒe mɔfiame na ame siwo le ame dzi kpɔm be woakpɔ wo ɖokui dzi ƒo nu tso alesi woakpɔ gbɔdzɔe kple kpekpeɖeŋu ŋu.

Nu kae nye nya si le gbɔgbɔtsixe le alɔ̃ me ŋu?

Gbɔgbɔtsixe le alɔ̃ me (sleep apnea) nana gbɔgbɔtsixe tɔna vie le alɔ̃ me, zi geɖe la zi geɖe le zã ɖeka me. NIA gblɔ be ne womekpɔ egbɔ o la, ate ŋu ahe kuxiwo vɛ abe ʋukawo ƒe nyaƒoɖeamenu si kɔkɔ, stroke alo ŋkuɖoɖo ƒe bu o. Dzesiwo dometɔ aɖewoe nye ŋɔti sesẽ kple alɔ̃dɔdɔ le ŋkeke me, eye ame geɖe menya be wòle wo ŋu o. Lancet Commission ƒo nu tso numekuku 11 siwo me wokpɔe be ame siwo ŋu sleep apnea le la, dementia ƒe afɔku nɔ wo ŋu abe 43% ene wu. Gake numekuku mawo dometɔ ʋɛ aɖewo koe bu kpekpeme ŋu, eyata kadodoa me mekɔ tututu o.

Woate ŋu adi sleep apnea eye woakpɔ egbɔ. NIA gblɔ be CPAP mɔ̃ kpena ɖe ame ŋu kloe ɣesiaɣi. Ne wò alo ame si dzi nèle kpɔm la ɖea ŋɔti sesĩe, gbɔgbɔtsixe tɔna le alɔ̃ me, alo alɔ̃ dɔa ame ŋutɔ le ŋkeke me la, gblɔe na ɖɔkta.

Nya aɖe tso alɔ̃dɔdɔ ƒe atikewo ŋu

Míena aɖaŋuɖoɖo tso alɔ̃dɔdɔ ƒe atikewo alo nu kpe ɖe wo ŋu (supplements) ŋu o. NIA gblɔ be alɔ̃dɔdɔ ƒe atikewo ate ŋu akpe ɖe ame ŋu vie ɣeyiɣi kpui aɖe, gake womenye alɔ̃madɔmadɔ ƒe dɔyɔyɔ o. Egblɔ hã be atike aɖewo siwo wona be woakpe ɖe ame siwo le Alzheimer me ŋu woadɔ alɔ̃ la ate ŋu ana afɔku si le ŋɔdzidodo, anyidzedze kple susu me tɔtɔ ŋu nadzi ɖe edzi. Mègadze, atɔ te, alo atrɔ alɔ̃dɔdɔ ƒe atike aɖeke o, siwo dome nu siwo woƒlena evɔ womeŋlɔ ɖɔkta ƒe agbalẽ na wo o hã le, ne mèƒo nu kple ɖɔkta alo atikewɔla o.

Ƒo nu kple ɖɔkta

Yi ɖɔkta gbɔ ne wò alo ame si dzi nèle kpɔm la ɖea ɖeɖiteameŋu ɣesiaɣi, ne alɔ̃dɔdɔ sesẽna le zã akpa gãtɔ me, ne eɖea ŋɔti sesĩe, alo ne gbɔgbɔtsixe tɔna le zã me. Ne alɔ̃dɔdɔ ƒe kuxiwo le dementia me yi edzi la, NIA ɖoa aɖaŋu be nàdi atikewɔla ƒe aɖaŋuɖoɖo. Dodokpɔ ate ŋu ake ɖe nu siwo hea kuxiawo vɛ, abe vevesese, alɔ̃dɔdɔ ƒe kuxi bubu, dɔléle bubu alo atike ƒe ŋusẽkpɔɖeamedzi ene ŋu. Susu me tɔtɔ kpata, alo tɔtrɔ kpata le alɔ̃dɔdɔ me kpe ɖe susu me tɔtɔ ŋu, hiã beléle enumake. Xlẽ ɣeyiɣi si wòle be nàyi ɖɔkta gbɔ.

Axa sia nye nyatakaka gbogbɔ, menye atikewɔla ƒe aɖaŋuɖoɖo o. Kpɔ míaƒe atikewɔnyawo ŋuti nuxlɔ̃ame.