Tǝlam-a kǝla karǝŋgǝ hangalbe-a: Kǝla kulashiye

Tǝlam diyin ada nǝm ngǝla kǝla hangal karǝŋgǝbe-a kuru dǝgan kulashiye nguwu lan ruiwuna. Kǝla kulashiye tǝlam-a hangal kǝla dementia-be ngǝrɔ sǝdiyi-a kǝltǝna, amma tǝlam dementia daptǝyiwo-a fǝlejinba. Abima tabbat, tǝlam duno, fasal kalkal, karǝŋgǝ kǝji-a bǝnci ngǝla-a saa kǝla yaye banazǝyin. Warak adǝye kǝla kulashiye manazǝna-a, tǝlam jiri am ngawu-a sadǝnzǝro futu sǝdǝna-a, kuru futu lǝp-lǝp am dementia-a kǝskǝna-a tǝlamzayin-a bayanzǝna.

Tǝlam hangal kǝla dementia-be ngǝrɔ sǝdiyi fulujin wa?

Kǝla kulashiye fǝlezǝna am tǝlam ngǝla sadin-a hangalnzǝ kǝla dementia-be ngǝrɔ sǝdiyi, amma dalil adǝye nzundu-a. Ripo 2024 Lancet Commission kǝla dementia-be tǝlam diyin bawo-a dalil 14 hangal kǝla dementia-be faltǝgǝyin lan fal ro nzǝkko. Kǝla model nzǝbe lan, dalil 14 adǝye dǝgan kǝla dementia dunyabe ngǝwuro 45% ro nzǝkko.

Dalil adǝga futu adǝye rui:

• Kulashi ruiwube jili fal fǝlezǝna. Ruin kulashi 58 lan, Commission manazǝna, am tǝlam ngǝla sadin-a hangalnzǝ kǝla dementia-be ngǝwuro 20% ro ngǝrɔ sǝdiyi. Batti kura dǝ am tǝlam sammaa bawo-a am tǝlam gana ma sadin-a dǝgan.
• Kǝltǝ adǝ jili indi lan lejin. Commission adǝga manazǝna: tǝlam bawo hangal dementia-be ngǝrɔ sǝdiyin. Kuru adǝga ma manazǝna: faltǝ hangal karǝŋgǝbe dementia-be, shima saa nguwu buro lamar dementia-be asutǝ bǝlin badijin, am so tǝlam diyin ngǝrɔ sǝdin.
• Jarabtǝ bǝlin dio-a tabbat gǝnyi. Jarabtǝ fal lan, am ngawu 945 saa lardǝnzǝbe 78-a, saa uwu ro mangari indi lan tǝlam ngǝla nzunduye diyin yaye jamma gade ro nzǝkko. Darye, hangal karǝŋgǝbe samno jamma indi-a batti gǝnyi. Am jamma gade-a ye tǝlam nguwu sadǝna, adǝ nankaro fasal adǝ kǝrǝnjin.

National Institute on Aging (NIA) bayin tabbat lan: kǝltǝ bayin tǝlam-a Alzheimer’s daptǝ-a batti tabbat fǝlejinba, kuru jarabtǝ bǝlin dio tǝlam dementia daptǝyin yaye fulujin gulzǝro sǝdǝnyi. Amma tǝlam cidǝ, karǝŋgǝ kǝji fulujin, ci sugar, bu kǝnza-a stroke-be hangalnzǝ ngǝrɔ sǝdiyin. Lamar adǝye laa hangal karǝŋgǝ fulujin-a kǝltǝna.

Fasal adǝye bayin ngǝla: tǝlam di, ku ngǝla kǝskǝm-a cidawanzǝm ngǝla yanzǝnaro. Faida hangalbe kǝji mbeji ma, wada gǝnyi.

Am ngawu tǝlam jiri sawa diro mǝradǝzǝna?

Futu CDC-be am saa 65-a kǝrawunza-a nankaro tǝlam jiri yakkǝ mangari kǝla lan shawari nzǝkko:

Adǝye lamar nǝm, badiyaram gǝnyi. CDC manazǝna: adǝga sadǝnǝm raknyima, dunoam-a kǝndoramam-a letǝna futu diyin tǝlam di. Tǝlam gana ma tǝlam bawo nankaro ngǝla.

Futu lǝp-lǝp am ngawu-a tǝlamzayin

• Sawa kǝltǝ le. Letǝ kullum sawa, kǝskǝma yaye jamma letǝbe lan, manano-a amarnyi-a sǝdǝna.
• Tǝlam kursi lan. Mukkon gotǝ, shi tǝlamzǝ, na fal lan letǝ, kuru kursi yoga duno sǝdin amma cidǝ hangalnzǝ ngǝrɔ.
• Yawu dǝgan bǝla di. Yawu saa gananzǝ-a saa 20-nzǝbe loktuye kǝskǝ, kuru tǝlamzǝ, bǝlazǝ yaye lezǝ. Shawari gade futu cidawa yawu-a lan mbeji.
• Duno kǝre fatobe lan. Boto nji be yaye kǝŋgǝ suwu be gotǝ, loktu cidawa nǝm ngǝla ruiyin ma.
• Kǝska cidawa yaye cidawa fato lan. Kǝska nji kǝnzǝ, kǝska kǝshtǝ, fǝrǝ kǝshtǝ-a kazǝmu faltǝ-a tǝlamro nganzǝyin. Cidawa deyan-a kǝska cidawa kuru cidawa fato rui.
• Tǝlam nji bǝn. NIA manazǝna nji bǝn tǝlambe daras (aerobics) am tǝlam cidi-a dunonzaro kǝskǝna-a nankaro shawari.

Futu kam dementia-a kǝskǝna-a tǝlamzǝyin

Kam dementia-a kǝskǝna-a nankaro, nǝm ngǝla, kǝji kǝskǝ-a cidawa kǝla kullumbe kalkal-a shima, adadu adǝye notǝ gǝnyi. NIA manazǝna tǝlam duno, kalkal-a karǝŋgǝ kam Alzheimer’s-a kǝskǝna-be ngǝla ro tajin, kuru karǝŋgǝ kǝji-a bǝnci-a ye ngǝlaro sǝdin. Lowoni buro-a cistǝgǝ yaye cidawa bǝlin dio bǝlin. Futu NIA-be kǝla kulashibe lan shawariwa mbeji:

1. Kullum kǝltǝ le. Diwal amarnyi-a nɔtǝna karta, abima dalil cidǝbe bawo. Kamdǝ tilonzǝ lejin ma, kǝre mukkobe lan lambam tilifunǝmbe kǝltaa ngǝla.
2. Vidiyo tǝlam am ngawu-a nankaro jarabtǝ. Kǝltǝ tǝlam di, kursi lan yaye daata.
3. Loktu gana gana tǝlam di. Tǝlam gana gana nguwu (“mini-workout”) tǝlam fal kura-a ngǝlaro waljin.
4. Yawu kǝskǝ. Yawu nɔtǝna tǝlamma cidawa ro faltǝyin, cidawa dunon gǝnyi. Kamdǝ ngǝlanjin ma bǝla di.
5. Nji-a suno ngǝla-a nzǝkko. Loktu tǝlambe-a ngawo yaye nji yaye lemu nzǝkko, kuru kazǝmu ngǝla-a suno tǝlambe nankaro ngǝla karta.

Letǝ dunon kǝskǝna ma, Futu NIA-be kam Alzheimer’s-a kǝskǝna kǝla kulashibe tǝlam kursi lan shawari nzǝkko. Adǝye kursi tǝlam yaye yoga, burowo bean bag, bɔl lǝp-lǝp yaye balon bowotǝ, bando tǝlambe, kǝŋgǝ fato lǝp-lǝp gotǝ, kuru pedal exerciser-a mbeji. Cidawa lǝp-lǝp misallo fǝrǝ kǝshtǝ-a kǝska kǝshtǝ-a ye tǝlam.

Tǝlam abima sadin ro dawari ngǝla dio. Lancet Commission dalil tǝlam nǝm faltǝ karǝŋgǝbe misallo bannatǝ fulujin-a curoba. Kǝltǝ tǝlam di, kǝji kǝskǝnaro, yimbi kǝskǝna faltǝro gǝnyi. Kamdǝ “a’a” canna ma, ngǝla. Futu maniye kamdǝ “a’a” canna ma lan futu lǝp-lǝp ngawo yaye jarabtǝro mbeji. Buro daatǝ, yaye kǝltǝ deyan napkǝ, adǝ ma ngǝla.

Tǝlam ngawo, naptǝ gana gana misallo Yiyiye Kǝji (Calm Breathing) kǝlta nando naptǝro banazǝyin. Cidawa kursi lan mukko gana gana tǝlamzǝ-a nankaro, Kǝltǝ Fǝrǝ (Sort Together)-a Foto Bingo (Picture Bingo)-a tebur lan ngǝla.

Fasal kalkal-a amarnyi cidǝ-a

Cidǝ nguwu kuru kǝskǝna. CDC bayanzǝna am ngawu-a kǝla dewu fal lan cidin, amma dewu fal lan yaye luworo guljinba. Falro cidǝ cidǝ kǝrinzǝ indiro sǝdin. Dalil cidǝbe CDC manazǝna:

• Duno shi-a ngonǝmbe fulujin
• Letǝ-a fasal kalkal-a batti
• Kǝri laa, misallo kǝri kǝnashimbe-a kǝri karǝŋgǝ kǝjibe laa-a
• Sim hangal batti
• Shi kǝnadǝ yaye suno kǝji bawo
• Fato bǝn abima cidǝbe, misallo kǝre nguwu, kǝre ndulbe-a kǝre ngamǝna-a

Tǝlam amarnyi lan diyinro:

• Kursi duno ngǝla roti bawo-a faidatǝ, kuru tǝlam daatǝbe loktuye tebur yaye abu tǝtabe karǝŋgǝn karta.
• Na adǝ ngǝlaaro di bǝlin, kǝre ndulbe, waya-a kǝre nguwu-a sammaa go.
• Daata ma gana gana di, kuru kamdǝ hangalnzǝ faltǝyin yaye kalkalnzǝ bawo yanzǝna daatǝ.
• Suno ngǝla tǝ, sawul yaye suno fato ngǝla gǝnyi.
• Fasal kalkal abu ngǝla karǝŋgǝn jarabtǝ. Kursi lan cizə-a letǝ shintǝbe cidibǝ lan-a misallo CDC-be tǝlam fasal kalkalbe.

CDC shawari nzǝkko kam ngawo fal cidǝna kuru kǝlanzǝbe kǝri kuruwu bawo kǝlan zǝkkǝna ma, loktu adǝn luworo lejin.

Lowo-a manano

Lowoni buro-a cistǝgǝ yaye cidawa tǝlam bǝlin dio bǝlin, tayi ma kam karǝŋgǝ, fufu yaye kalkal hangalnzǝ-a, yaye dementia-a kǝskǝna. Luworo yaye lamar tǝlambe (physical therapist) tǝlam amarnyi-a kǝri laa fasal kalkal-a sǝdin wa ruiyin. Cidǝ kǝla yaye, kǝnadǝ bawo yaye, luworo gulzǝgǝ. Tǝlam diyin ma abima kǝnadǝyin yaye kǝji bawo yanzǝna daatǝ. Karǝŋgǝ ngubonzǝ kǝnadǝ, fufu kǝskǝ, yaye hangal faltǝ loktu gǝnyi mbeji ma, 112 bowone.

Warak adǝ bayin kǝla bǝn, shawari luwobe gǝnyi. Bayin luwobe maniye rui. Kǝla sammaa nankaro, kǝla kulashiye kǝla hangal dementia-be dalilnzǝ-a manazǝna kuru dementia daptǝgǝyin wa karanta.