XANUUNKA CIRIQA (SCIATIC NERVE): Asbaabaha keena iyo Daweyntiisa.

 XANUUNKA CIRIQA (SCIATIC NERVE): Asbaabaha keena iyo Daweyntiisa.

Marka uu qofku si qaldan tallaabada u qaado ama  dhaqaaq jidheed oo qaldan sameeyo, ama uu si kedis ah oo aanu jidhku ka diyaar garoobin u qaado wax culus, waxa xanuun kedis ah ka dareemaa dhinaca oo ah lugta illaa misigta, waxaa afka qalaad cilmigu ugu yeedhaa Sciatic nerve, sidoo kale bulshooyika dunida qaar  ka mid ahi waxa ay u yaqaanaan ciriqa dumarka, oo Soomaalida qudheeduna ay ku magacowdo ‘Ciriq’.

Xanuunka ciriqa waxa uu ku dhacaa neerfe / dareensidaha ugu dheer jidhka bani’aadamka oo ah kan ka soo bilowda qaarka dambe ee dhabarka, sii dhex mara sinta illaa uu gaadho suulka lugta, maadaama oo uu soo dhex maro lafta sintana waxa uu halis u yahay in dhibaato soo gaadho, gaar ahaan marka uu culays iyo cadaadis badani fuulo ama caabuq ku dhaco, sidoo kale ricidhaha dhabarka oo ku jiifsada ayaa keeni kara ama iyaga o o ricidhaha  qaar dhammaadaa,  iyo qofka oo jiicsi iyo xarakaad muruqyada  ah samayn waaya.

Dhererkaas awgeedna marka uu dhibaato tirsanayo waxa uu qofku dareemaa xanuun aad u badan oo is haysta dhabarka illaa lugta hoose.

In kasta oo xanuunkan lagu kaxeeyo dawooyinka kaar-jebinta ah, haddana waxaa jira  xeelado kale oo uu qofku ku yarayn karo xanuunka ciriqa, waxaa  ka mid ah in la diiriyo jidhka, in qofku acsaabtiisa dabciyo oo nasiyo iyo jimicsiga noocyo ka mid ah.

Ma dumarka oo keliya ayaa uu ku dhacaa:

Dad badan ayaa u fahamsanin xididku uu dumarka oo keliya qabto, balse waxaa sax a in uu yahay xanuu labada jinsi si isku mid ah u qabta.

Calaamadaha:

Xididka waxa lagu gartaa in uu aalaaba illaa lugta oo ugu yaraa misigta iyo ka hoose ah taxan yahay xanuunkiisu, in uu xanuun yahay kabuubyo, lugta uu qofka ka qabto oo daciifta, iyo in uu dareemo sida in irbadi ka mudayso ama dareenkuba ka tago. Waxa aanu si gaar ah xauunkeedu u sii bataa marka  uu qofku fadhiisanayo iyo marka uu qufaco ama hindhiso.

Siyaabaha loola tacaali karo:

Arrimaha muhiimka ah ee ay dhakhaatiirtu sheegeen in lagula tacaali karo xididka waxaa ka mid ah, in si dhaqso ah loo yareeyo culayska saaran neerfaha, waayo haddii muddo uu jiro xanuukani waxa uu dhibaato gaadhsiiayaa neerfaha, waxa aanu keeni karaa khatar weyn oo dhinaca dhaqdhaqaaqa jidhka ah.

Muddada hore qofku waxa uu ku eegayaa in uu nafsiyo neerfaha, oo tusaale ahaan uu dhabarka  u jiifsado, xarakaadkaa yareeyo, waxaana si gaar ah loogu taliyaa in uu sariirta u jiifsado qaab kala sarraysa oo qaarka sare kor u soo qaadan yahay, iyada oo uu jilibka iyo xagasha misigta ee lugta bugta toosinayo. Qaabkani waxa uu yaraynayaa culayska saaran laf-dhabarta.

Diirrimaadka  jidhku uu helo ayaa isaguna yareeya xanuunka.

Daweyn dabiici ah:

Waxa si dabiici ah loogu dabiibi karaa xanuukan xididku inta aanu heer xun gaadhin, jidhka oo la diiriyo, ama dhoobo diirran oo lagu dhoobo lugta bugta, sidoo kale waxaa jira aada u muhiim ah jimicsiyo gaar ah oo lagu dabiibo xididka.

Jimicsiyadaas oo kala duwa waa kuwa ay qormadani ku bilaabatay si qofka bukaa uga daydo.

Talada muhiimka ahina waxa ay tahay in qofka bukaanka ahi marka uu ladnaado aanu joojin jimicsiyadan ee uu sii wado, taas oo ka ilaalin doonta in neerfaha dhibaato dambe soo gaadho.

Kamaal Marjaan

Abdikadir M. Abdullahi 

Faa’idoonyka biyaha lagu daray liinta

Faa’idoonyka biyaha lagu daray liinta;

Waxaa jira cilmi baaris yar yar ah oo lagu sameeyay saameynta biyaha liinta lagu daray, waxaa jira faaidooyin laga soo tabiyay cilmi baaristaas

 

Waxay kor uqaadeysaa fuuqcelinta jirka

Cabirka ugu fiican oo la cabo biyaha maalintii waa 8 ilaa iyo 10 galaas waxaana sidaas ku taliya dadka ku xeel dheere nafaqada iyo cunada. Biyaha waa cabitaanka ugu fiican ee fuuqcelinta laakin waxaa laga yaabaa dadka qaar ineysan jeclayn dhadhanka biyaha caadiga ah sidaa darteed liinta waxay u yeeleysaa dhadhan fiican oo sahli kara in biyo badan la cabo

Waxaa laga helaa Vitamin C

Liin dhanaanta waxay kujira Vitamin C, waana maadado ah antioxidant oo ka hortagta in unugyada jirka ay dhaawacmaan

Vitamin C waxaa laga yabaa inuu hoos udhigo Xanuunada ku dhaca Wadnaha iyo Xididada, Faaluga iyo in ay hoos udhigto cadaadiska dhiigga, sidoo kale Vitamin C waxay kaloo caawisaa iney ka hortagto ama ay yareeyso muddada Hargabka, in kastoo aan loo dhameyn arintaan

Waxay kor uqaadeysaa tayada maqaarka

Vitamin C-ga laga helo liinta waxay caawisaa iney ka hortago in maqaarka uu duuduubmo, Warbixin caafimaad oo la daabacay ayaa sheegeysa in dadka qaata Vitamin C badan uusan maqaarkooda sida dadka aanan qaadanin oo kale u duuduubmin. Waxaa lagula taliyaa dadka in ay ugu yaraan 8 galaas oo biyo ah ay cabaan maalintii si ay jirkuudu ufuuqceliyaan ayna u qashin saaraan maqaarkooda.

Waxay caawisaa yareynta misaanka jira

Waxaa la aamin sanyahay in ay yareyso miisaanka jirka kaga yimaada cunada dufinka badan, sidoo kale waxay yareysaa iska caabinta hormoonka Insulin

Waxay caawisaa dheefshiidka

Dadka qaar waxay cabaan biyo lagu daray liin subaxdii si ay uga hortagaan calool istaag, in lacabo biyo diiran ama biyo liin lagu daray waxay dhiiragelineysaa dhaqdhaqaaqa habka dheefshiidka

Waxay carfiisaa neefta

Wali maku xoqday liin gacmahaaga si aad uga goysid ur adag? Isla sidaas ayaa loo mariyaa ama loo cabaa si ay uga hortagto neefta oo soo urta am urta ka dhalata cunidda toonta, basasha ama kaluunka

Ku carfi neeftaada adigoo cabaya galaas biyo liin lagu daray subaxdi ama cunada ka dib, liinta waxaa la aamin sanyahay iney soo saarto calyada si ay uga hortagto in afka uu qalalo, taas oo horseedeysa neefta oo soo urto.

Waxay ka hortagtaa dhagaxa kilyaha        

Maadada la yiraahdo Citric Acid eek u jirta liinta waxay ka hortagtaa in kilyaha ay ku sameysmaan dhagaxyada Kalshiyam, waxaa lagula taliyaa dadka iney badiyaan qaadashada Citric Acid si ay u yareeyaan halista in dhagaxyo cusub ay sameymaan

Dhinaca saameynta ee biyaha liinta lagu daray

Guud ahaan waa amaan in lacabo, laakin waxaa jira waxyaaba yaryar oo keeni kara saameyn oo loo baahan yahay in laga warqabo.

Liinta waxaa kujira maada la yiraahdo Citric Acid oo keeni karta in dahaarka ilkaha ay milmaan, si loo yareeyo waxaad ku cabtaa Straw ama ku luqluqo biyo caadi ah marka aad cabtid kadi. sameeyay saameynta biyaha liinta lagu daray, waxaa jira faaidooyin laga soo tabiyay cilmi baaristaas

 

Waxay kor uqaadeysaa fuuqcelinta jirka

Cabirka ugu fiican oo la cabo biyaha maalintii waa 8 ilaa iyo 10 galaas waxaana sidaas ku taliya dadka ku xeel dheere nafaqada iyo cunada. Biyaha waa cabitaanka ugu fiican ee fuuqcelinta laakin waxaa laga yaabaa dadka qaar ineysan jeclayn dhadhanka biyaha caadiga ah sidaa darteed liinta waxay u yeeleysaa dhadhan fiican oo sahli kara in biyo badan la cabo

Waxaa laga helaa Vitamin C

Liin dhanaanta waxay kujira Vitamin C, waana maadado ah antioxidant oo ka hortagta in unugyada jirka ay dhaawacmaan

Vitamin C waxaa laga yabaa inuu hoos udhigo Xanuunada ku dhaca Wadnaha iyo Xididada, Faaluga iyo in ay hoos udhigto cadaadiska dhiigga, sidoo kale Vitamin C waxay kaloo caawisaa iney ka hortagto ama ay yareeyso muddada Hargabka, in kastoo aan loo dhameyn arintaan

Waxay kor uqaadeysaa tayada maqaarka

Vitamin C-ga laga helo liinta waxay caawisaa iney ka hortago in maqaarka uu duuduubmo, Warbixin caafimaad oo la daabacay ayaa sheegeysa in dadka qaata Vitamin C badan uusan maqaarkooda sida dadka aanan qaadanin oo kale u duuduubmin. Waxaa lagula taliyaa dadka in ay ugu yaraan 8 galaas oo biyo ah ay cabaan maalintii si ay jirkuudu ufuuqceliyaan ayna u qashin saaraan maqaarkooda.

Waxay caawisaa yareynta misaanka jira

Waxaa la aamin sanyahay in ay yareyso miisaanka jirka kaga yimaada cunada dufinka badan, sidoo kale waxay yareysaa iska caabinta hormoonka Insulin

Waxay caawisaa dheefshiidka

Dadka qaar waxay cabaan biyo lagu daray liin subaxdii si ay uga hortagaan calool istaag, in lacabo biyo diiran ama biyo liin lagu daray waxay dhiiragelineysaa dhaqdhaqaaqa habka dheefshiidka

Waxay carfiisaa neefta

Wali maku xoqday liin gacmahaaga si aad uga goysid ur adag? Isla sidaas ayaa loo mariyaa ama loo cabaa si ay uga hortagto neefta oo soo urta am urta ka dhalata cunidda toonta, basasha ama kaluunka

Ku carfi neeftaada adigoo cabaya galaas biyo liin lagu daray subaxdi ama cunada ka dib, liinta waxaa la aamin sanyahay iney soo saarto calyada si ay uga hortagto in afka uu qalalo, taas oo horseedeysa neefta oo soo urto.

Waxay ka hortagtaa dhagaxa kilyaha        

Maadada la yiraahdo Citric Acid eek u jirta liinta waxay ka hortagtaa in kilyaha ay ku sameysmaan dhagaxyada Kalshiyam, waxaa lagula taliyaa dadka iney badiyaan qaadashada Citric Acid si ay u yareeyaan halista in dhagaxyo cusub ay sameymaan

Dhinaca saameynta ee biyaha liinta lagu daray

Guud ahaan waa amaan in lacabo, laakin waxaa jira waxyaaba yaryar oo keeni kara saameyn oo loo baahan yahay in laga warqabo.

Liinta waxaa kujira maada la yiraahdo Citric Acid oo keeni karta in dahaarka ilkaha ay milmaan, si loo yareeyo waxaad ku cabtaa Straw ama ku luqluqo biyo caadi ah marka aad cabtid kadi.

 

I’ve tested positive to COVID. What should I do now?

For two years, COVID has dominated our world. In Australia, we’ve tested every sniffle, undergone extensive lockdowns, and double-vaccinated more than 90% of adults to combat this lethal virus.

So, it’s understandable our first reaction when we test positive to COVID ourselves is to panic.

However, a positive test doesn’t mean you will necessarily end up in hospital.

As a GP, here’s my advice on what you should do.

When you test positive

If you test positive on a rapid antigen test at home, you’re no longer required to get a PCR test.

If you have symptoms and cannot get either a PCR or a rapid antigen test, you should assume you have COVID and self-isolate until you can get tested.

Who should you tell?

Tell a support person – someone who will be able to check on you every day, either in person (taking appropriate precautions) or by phone.

Also notify your work and cancel any other commitments you have coming up for the following week.

Contact tracing is completely overwhelmed in most states and territories, so make sure to notify your close contacts yourself.

Currently, this is defined as a person who has spent four hours or more with you in a household or “household-like” setting while you’re infectious, which includes the two days before you got symptoms. Realistically, someone can catch it from you in much less than four hours, so notifying anyone you spent time with (even if less than four hours), would make medical sense.

In some states you are asked to notify the public health unit that you’ve tested positive. But at the time of writing there’s no national approach to self-reporting.

Only inform your doctor if you have certain conditions

Don’t automatically notify your GP. In many cases, if you’re young, fit and healthy there’s no benefit to you.

The current national recommendations for treating COVID suggest adults with mild illness and no other risk factors may manage their symptoms at home.

With tens of thousands of people being diagnosed daily – and GPs rolling out booster vaccines, vaccines for children, and continuing our usual work – we don’t have capacity to review every person in Australia who’s a positive test each day.

However, certain people testing positive should arrange a telehealth consultation with a GP regardless of how well they feel on receiving the news.

This includes people who are over 65, pregnant, immunocompromised, or are both unvaccinated/partially vaccinated and have certain diseases like diabetes, obesity, kidney, heart, liver or lung disease.

As people in this group are at higher risk of deteriorating, they may be able to access medications such as antiviral therapy to reduce that risk.

Treating ourselves at home

Most of us will be treating ourselves at home.

This will usually apply to people who are under 65, aren’t pregnant, have had at least two doses of a COVID vaccine, and don’t suffer from any chronic conditions.

Here are some things to consider:

Make sure your home is as safe as possible for others who live there. It’s not inevitable everyone at home will catch it from you, especially if you keep it well ventilated

As you’re not allowed to leave the house at all (except for urgent medical care), ensure you have ways of getting food and medication, such as via home delivery services

Rest, keep up your fluids, and treat pain and fever symptoms with over-the-counter medications if needed, like paracetamol and ibuprofen

Nausea, vomiting and diarrhoea aren’t uncommon. If you experience any of these, eat small meals more often, stick to “white coloured” foods (pasta, rice, potato, white bread), and drink enough for your urine to look pale

Continue your usual medications. It’s very important you don’t stop taking these, unless your GP specifically advises otherwise

If you have access to an oxygen monitor, use it three times a day or if you feel your breathlessness is worsening. If your levels are 92% or lower, you need urgent review. Don’t rely on a smart watch for oxygen monitoring.

When to get medical help

The national Healthdirect website suggests asking yourself these questions morning, afternoon and night:

Can I get my own food?

Can I drink?

Can I go to the toilet normally?

Can I take my regular medication?

If you answer “no” to any of these questions, call your GP for a telehealth assessment.

Some parts of Australia have systems where home monitoring takes place under a management plan devised by a health-care provider. Your GP will help you access this if appropriate.

You may also like to complete a daily symptom checklist.

When to go to hospital

Bypass your GP, go to straight to hospital, or call 000 if you develop any of the following:

Breathlessness, so you’re unable to speak in sentences, for example you cannot count to 20 in a single breath

Fainting, unusually sleepy (difficult to rouse) or lethargic, or become unconscious at any point

Skin turning blue or pale, or becoming clammy and cold

Pain or pressure in the chest

Confusion

Passing no urine or a lot less urine than usual

Coughing up blood.

When will you be safe to stop isolation?

Current guidelines on this are complicated, vary from state to state, and change frequently.

For starters however, you can expect at least seven days of isolation.

Rules around safely stopping isolation centre on protecting both yourself and others. Therefore, as a general rule, you may stop isolating once you’re no longer infectious (evidenced by a negative PCR or rapid antigen test), your symptoms have passed (mild/occasional coughing is OK as this can last weeks) and you feel well enough to return to your normal life.

It’s best to check local requirements before stopping your isolation.

Finally, if you’re reading this before having tested positive, now is a great time to do some planning and put preparations in place, just in case you do.

This article is by Assistant Professor of General Practice Natasha Yates.

Abdikadir M. Abdullahi 

{وإِن تَعُدُّواْ نِعْمَتَ ٱللَّهِ لَا تُحْصُوهَآ ۗ إِنَّ ٱلْإِنسَٰنَ لَظَلُومٌ كَفَّارٌ}

{وإِن تَعُدُّواْ نِعْمَتَ ٱللَّهِ لَا تُحْصُوهَآ ۗ إِنَّ ٱلْإِنسَٰنَ لَظَلُومٌ كَفَّارٌ}سورة إبراهيم.

waxaa inta badan ku fakirnaa sidaan ku heli lahayn nicmooyinka naga maqan sida xoolaha laakiin waxaynaan ilaahay uga mahad celin nicmooyin waaweyn.

• bal fiiri islaamnimada ilaahay kugu galadaystay iyo waxyiga ku hagaya oo ka maqan in badanoo kula mida

• Bal fiiri caafimaadka oo ay la'yihiin in badan

• Bal fiiri caqliga aad wax ku garato iyo dadka laga qaaday ee jidadka daadsan.

 

Maxaan ka ognahay calaamadaha kala duwan ee coronavirus-ka cusub iyo darnaantiisa, maxayse yihiin saameynta tallaalka?(Omicron)

 Omicron: Waxa aan ka ognahay calaamadaha

 Maxaan ka ognahay calaamadaha kala duwan ee coronavirus-ka cusub iyo darnaantiisa, maxayse yihiin saameynta tallaalka?

 Nooc cusub oo coronavirus ah (ama SARS-CoV-2), oo loo yaqaan Omicron (ama B.1.1.529), ayaa markii ugu horreysay ay saynisyahano ku sheegeen Koonfur Afrika 24-kii Noofambar.

 Kala duwanaanshiyaha ugu dambeeyay ee fayraska sababa cudurka COVID-19 ayaa la rumeysan yahay inuu ka badan yahay kala duwanaanshaha Delta-ka ee awalba aadka loo gudbin karo.  Omicron ayaa horay looga helay 106 waddan, WHO ayaa sheegtay.

 Saynis yahannadu waxay sidoo kale ka walaacsan yihiin in tirada badan ee isbeddellada kala duwan ay ka caawin karaan inay ka baxsadaan tallaallada.

 Markii Delta  noqotay faraqa ugu weyn, calaamadaha neef-mareenka ee u eg qabow ayaa noqday kuwo aad u badan, halka luminta dhadhanka iyo urta ay noqdeen kuwo ka yar noocyada kale.

 Marka la eego Omicron, khubarada qaar ayaa sheegay in astaamuhu u muuqdaan kuwo ka khafiifsan Delta, halka qaar kalena ay leeyihiin waa dhakhso in la xaqiijiyo.

 Waa maxay calaamadaha ugu badan ee Omicron?

 Dr Angelique Coetzee, oo ah dhakhtarka Koonfur Afrika oo markii ugu horreysay uga digay mas'uuliyiinta jiritaanka kala duwanaanshaha cusub ee COVID-19, ayaa sheegtay in muruq xanuun, daal, cune xoqan iyo dhididka habeenkii ay yihiin calaamadaha Omicron ee caadiga ah.

 Xogta hore ee uu sii daayay 16kii Diseembar ee Daraasadda Calaamadaha COVID, oo ay maamusho shirkadda sayniska caafimaadka ee Zoe iyo King's College London, ayaa sheegtay in calaamadaha qabowga u eg ay yihiin kuwa ugu badan ee ay soo sheegaan dadka leh nooca cusub ee Omicron.

 Xogtu waxay muujisay in shanta calaamadood ee ugu sarreeya laga soo sheegay app-ka ee caabuqa Omicron ay yihiin diif, madax-xanuun, daal (mid fudud ama mid daran), hindhiso, iyo cune xanuun.

 Madaxa Ururka Caafimaadka Adduunka ee Yurub Hans Kluge ayaa sheegay in 89 boqolkiiba dadka qaba caabuqyada Omicron ee Yurub ay soo sheegeen astaamo ay ku badan yihiin noocyada kale ee coronavirus, oo ay ku jiraan qufac, cune xanuun, qandho.

 Calaamadaha Omicron miyay ka khafiifsan yihiin noocyada kale?

 Coetzee waxay ku tilmaantay calaamadaha Omicron inay yihiin "mid aad iyo aad u khafiif ah" marka la barbar dhigo noocyada Delta.  Waxay sidoo kale sheegtay in, si ka duwan noocyada kale, bukaanku ma soo sheegin luminta urta ama dhadhanka mana jirin hoos u dhac weyn oo ku yimid heerarka ogsijiinta oo leh nooc cusub.

 Daraasad Koonfur Afrika ah, oo aan wali dib-u-eegis lagu samayn, ayaa soo jeedisay inay hoos u dhacayaan khatarta isbitaallada iyo cudurrada daran ee dadka qaba cudurka Omicron coronavirus ka duwan kan Delta, in kasta oo qorayaashu ay sheegeen in qaar ka mid ah taasi ay u badan tahay inay sare u kacday.  difaaca dadweynaha.

 Laakiin cilmi-baarayaasha Imperial College London (ICL) waxay yiraahdeen, "Ma helin wax caddayn ah (labadaba halista imaanshaha isbitaalka iyo heerka calaamadaha) in Omicron uu leeyahay darnaan ka duwan tii Delta," in kasta oo ay ku dartay in xogta isbitaal dhigga ay aad u xaddidan tahay.  Daraasaddooda sidoo kale weli lama eegin.

 Khubarada ayaa sidoo kale ka walaacsan in xawaaraha uu Omicron u muuqdo inuu ku faafo inuu wax ka dhimi doono hoos u dhigista darnaanta.

 Saamayn noocee ah ayay tallaaladu ku leeyihiin calaamadaha?

 Khubarada ayaa sheegay in calaamadaha caabuqa Omicron ee dadka la tallaalay ay xitaa ka fududaan karaan kuwa aan la tallaalin, taasoo keeni karta in kiisaska la waayo.

 Christina Marriott, madaxa fulinta ee Royal Society for Public Health (RSPH) ayaa tiri, "Caddaynta sii kordheysa waxay muujineysaa in dadka qaatay laba qiyaasood oo tallaalka ah ay caadi ahaan la kulmaan calaamado aad u daran, sida madax-xanuun, diif, hindhiso, cune xanuun.  , iyo luminta urta.

 "Waxay muhiim u tahay dadka si buuxda loo tallaalay inay ka digtoonaadaan calaamadaha hargabka oo ay iska baaraan haddii ay ku nool yihiin ama ka shaqeeyaan dadka khatarta weyn ugu jira cudurka."

 Qaar ka mid ah xogta hore waxay soo jeedinayaan in tallaallada hadda jira laga yaabo inay bixiyaan difaac yar oo ka hortagga caabuqa Omicron.

 Hay'adda Ammaanka Caafimaadka ee Boqortooyada Ingiriiska (UKHSA) ayaa sheegtay in goor hore, xogta aan dib-u-eegis lagu samayn ee laga helay daraasad (PDF) ay soo jeedisay in koorsada tallaalka ee bilowga ah ee laba-geesoodka ah ay bixiso difaac yar oo ka hortagga cudurrada fudud ee Omicron marka la barbar dhigo cadaadiska Delta.

 Laakiin waxay ogaatay in xoojiyeyaashu ay soo celiyeen ilaalintii ilaa xad - siinta qiyaasta boqolkiiba 70 ilaa 75 ka ilaalinta cudurada fudud ee kala duwanaanshaha Omicron cusub.

 Intee in le'eg ayay jirtaa muddada soo-baxa Omicron?

 Wakhtiga ay ku qaadanayso qofka cudurka qaba in ay calaamaduhu ku soo baxaan waxa laga yaabaa inay ka gaaban tahay Omicron marka loo eego kala duwanaanshihii hore, laga bilaabo usbuuc dhan ilaa ugu yaraan saddex maalmood ama ka yar.

 "Taasi waa sababta uu faafitaanku u dhacayo xawli aad u dheereeya," ayay tiri Dr Anita Gupta, suuxinta iyo takhtar daryeel halis ah oo ka tirsan Dugsiga Daawada ee Johns Hopkins.

 Waxay intaa ku dartay in ay suurtogal tahay in muddada soo-ka-baxa ay noqon karto mid gaaban ama ka dheer iyadoo ku xiran tiro doorsoomayaal ah, oo ay ku jiraan da'da, dhibaatooyinka caafimaad ee hoose iyo heerka tallaalka.

 Sideed u ilaalisaa naftaada iyo dadka kale?

 WHO waxay kula talisay tillaabooyinka soo socda si aad naftaada u ilaaliso oo aad uga hortagto faafitaanka COVID-19:

 1. Iska tallaal

2. Xiro maaskaro

3. Joogteynta fogeynta jirka

4. Hawo geli meelaha bannaan ee gudaha

5. Ilaali nadaafadda wanaagsan

6.  Is-karantiil haddii aad isku aragto astaamo

 

 XIGASHO: AL JAZEERA

TURJUMID: Abdikadir M. Abdullahi 

Omicron waa la kala qaadaa, laakiin runtii miyuu ka fudud yahay?

 Omicron waa la kala qaadaa, laakiin runtii miyuu ka fudud yahay?

 Sida kiisasku u soo badanayaan, waxa ay noqon doontaa badbaado badan in lagu soo rogo xayiraado adag ilaa aan si fiican u fahamno habdhaqanka kala duwanaanshaha cusub.  Intaa waxaa dheer, daraasaddu waxay muujineysaa muhiimada hawo-siinta fasalka, iyo taxaddarrada aad sameyn karto si aan Christmas-ka loo burin.

 Soo ifbaxa kala duwanaanshaha Omicron ayaa beddelay koorsada masiibada mar kale.  Sida dalal badan ay bilaabeen inay ku raaxaystaan ​​fududaynta xannibaadaha oo qoysas badan ay qorsheynayeen Christmas-ka, kala duwanaanshiyaha cusub ayaa yimid, taasoo ku qasbaysa dowladaha inay la tacaalaan tillaabooyinka lagu xakameynayo fiditaanka.

 In kasta oo si weyn loo aqbalay kala duwanaanshaha Omicron ma uusan ka soo jeedin Koonfur Afrika, sababtoo ah waxay lahayd tignoolajiyada iyo dareenka mas'uuliyadda si ay u soo sheegto kala duwanaanshaha cusub, waxay si aan caddaalad ahayn u haysatay xayiraadaha safarka ee ugu daran ee ay ku soo rogeen dalal kale.  Dhakhaatiirta Koonfur Afrika iyo siyaasiyiinta ayaa dhaleeceeyay jawaabta caalamiga ah, iyagoo dareemaya inay aad u adag tahay oo aan u dhigmin khatarta ka imanaysa kala duwanaanshaha Omicron.

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 Kiisaska Omicron ayaa labanlaabmaya ugu yaraan 3dii maalmoodba mar, WHO ayaa tiri

 Dr Angelique Coetzee, oo ah dhakhtarka Koonfur Afrika oo markii ugu horreysay uga digay mas'uuliyiinta jiritaanka kala duwanaanshaha cusub ee COVID-19, ayaa ku tilmaamay calaamadaha Omicron inay yihiin "mid aad iyo aad u khafiif ah" labadaba marka la barbar dhigo noocyada Delta, oo ka duwan.  Waxay ku tilmaantay muruq xanuun, daal, cune xoqan iyo dhidid habeenkii inay yihiin calaamadaha Omicron ee caadiga ah.

 Laakiin Dr Mike Ryan, oo ah agaasimaha fulinta ee barnaamijka xaaladaha degdegga ah ee Ururka Caafimaadka Adduunka (WHO), ayaa rumeysan, "Shaki kuma jiro in tirada sii kordheysa iyo xoogga caabuqa ay dhalin doonto isbitaallo badan toddobaadyada soo socda."  Isaga oo ka hadlaya webinar Irish Aid ah oo uu martigeliyay Machadka Caalamiga ah iyo Arrimaha Yurub (IIEA), waxa uu yidhi: “Waxa aan hadda aad uga walaacsanahay maanta, waa xaqiiqda ah in ay jiraan dad aan la tallaalin oo waddan kasta ah, kuwaas oo ah kuwa ugu sarreeya.  halis.”

 Marka, miyaynu ka falcelinaynaa sida uu Dr Coetzee soo jeediyay, mise way ka badbaadsan tahay in hadda lagu sii adkeeyo xannibaadaha ilaa aan si fiican u fahanno kala duwanaanshiyaha?

 Diseembar 14, Discovery Health, maamulaha caymiska caafimaadka gaarka ah ee ugu weyn Koonfur Afrika, ayaa siidaayay  xog  eegaysa in ka badan 211,000 oo qof oo laga helay COVID-19 intii u dhaxaysay Noofembar 15 iyo Diseembar 7, 2021, ku dhawaad ​​78,000 oo ka mid ah ayaa loo maleeyay in ay leeyihiin kala duwanaanshaha Omicron.  .  Falanqaynta, oo lala sameeyay Golaha Cilmi-baarista Caafimaadka ee Koonfur Afrika (SAMRC), ayaa lagu xisaabiyay in laba qiyaasood oo tallaalka Pfizer-BioNTech ah ay bixiyeen 70 boqolkiiba ka-hortagga isbitaal-dhigista intii lagu jiray qalliinkii dhawaa ee kiisaska iyo 33 boqolkiiba kahortagga caabuqa.  Tani way ka hoosaysaa ilaalinta laga bixiyo kala duwanaanshaha Delta oo u taagan 93 boqolkiiba ka dhanka ah isbitaal dhigista iyo 80 boqolkiiba kahortagga caabuqa.  Natiijooyinkan adduunka dhabta ah waxay xaqiijinayaan wixii aan horayba uga naqaannay Omicron natiijooyinka shaybaarka - inay awoodaan inay ka baxsadaan qayb ka mid ah jawaabta difaaca ee ay kiciyaan tallaallada.

 Daraasadu waxay sidoo kale eegtey cusbitaalada la dhigey kooxdan, iyadoo lagu soo gebagebeeyey in halista isbitaal dhigista dadka waaweyn ee laga helay COVID-19 ay wali 29 boqolkiiba ka hooseyso marka loo eego mowjadihii ugu horeeyey ee dalka sanadkii hore.  Waxaa soo baxaya warar sheegaya in ay sii kordhayaan tirada carruurta uu ku dhacay cudurkan oo la dhigay isbitaalka Omicron ee dalka Koonfur Afrika, inkastoo saynis yahannada Koonfur Afrika ay sheegeen in aysan xaqiijin karin xiriirka ka dhexeeya Omicron iyo qaabilaada badan ee dhallaanka, taas oo ay sabab u tahay arrimo kale.

 Laakiin daraasad ay samaysay Imperial College London ayaa shaki gelinaysa rajada taxaddarka leh ee ay muujiyeen dhakhaatiirta Koonfur Afrika.  Waraaqda , oo aan wali dib loo eegin, ayaa eegtay 333,000 xaaladood, oo ay ku jiraan 122,062 ee Delta ah iyo 1,846 xaaladood oo la xaqiijiyey oo ah nooca Omicron, iyada oo loo marayo taxanaha hiddo-wadaha intii u dhaxaysay Noofembar 29 iyo Diseembar 11, mana helin wax caddayn ah oo muujinaya farqi u dhexeeya darnaanta  calaamadaha ama isbitaal dhigista marka la barbar dhigo Delta.  Si kastaba ha ahaatee, xogta waxaa ku jiray kaliya 24 isbitaal oo bukaannada looga shakisan yahay inay qabaan kala duwanaanshaha Omicron, iyadoo cilmi-baarayaashu ay qireen in "xogta isbitaalku ay aad u xaddidan tahay waqtigan".  Waxaa welwel leh, Omicron waxaa lala xiriiriyay 5.4 jeer khatarta sare ee cudurka marka la barbar dhigo Delta.  Daraasadu waxay ku sheegtay ilaalinta uu bixiyay caabuq hore ku dhawaad ​​19 boqolkiiba iyo jabka xoojinta inta u dhaxaysa 55 iyo 80 boqolkiiba.

 Khubarada ayaa ka walaacsan in xawaaraha uu kala duwanaanshiyahani gudbinayo iyo heerka uu ku labanlaabmayo tirada dadka ay wax u dhimi doonto hoos u dhac kasta oo ku yimaada darnaanta.  Boqortooyada Midowday, gaar ahaan, waxay aragtay kala duwanaanshiyaha oo faafay oo noqday mid awood badan muddo gaaban gudaheed, iyadoo London lagu arkay kobaca ugu weyn ee kiisaska tan iyo Janaayo 2021. Lama huraan, waxaa jiri doona dib u dhac ku yimaadda qaabilaadda cusbitaalka markaa labada ilaa saddexda toddobaad ee soo socda  muhiim u ahaato go'aaminta in xaddidaadyo dheeraad ah loo baahan yahay iyo in kale si loo xakameeyo fiditaanka.

 Mid ka mid ah waxyaalihii aysan daraasaduhu eegin laakiin welwelka ku haya dhakhaatiirta aniga oo kale ah ayaa ah waxa qalliinka caabuqa uu ka dhigan yahay COVID-dheer.  Waxay u taagan tahay inay sabab u tahay in tiro badan oo caabuqyo ah, dad badan ay ku dambayn doonaan COVID-dheer, oo leh astaamo socda oo ay ka mid yihiin daal aad u daran, neefta iyo garaaca wadnaha.  COVID-dheer kaliya saameyn xun kuma leh shaqsiyaadka iyo qoysaskooda laakiin sidoo kale wuxuu cadaadis saari karaa nidaamyada daryeelka caafimaadka iyo dhaqaalaha maadaama dadku ay ku qasban yihiin inay shaqada ka qaataan waqti dheer.

 Talada macquulka ah hadda waa inay taxaddaraan marka aan wax badan ka ogaanno fayraska, is tallaalno - sababtoo ah in kasta oo ay jirto hoos u dhac ku yimid ilaalinta Omicron, haddana waxay bixisaa heer wanaagsan oo ilaalin ah - oo xaddidaya dhaqdhaqaaqyada bulshada.  Uma badna inaan aragno heerarka isbitaallada iyo cudurrada muddada-dheer ee aan ku aragnay mowjadihii hore, sababtoo ah qaar badan oo naga mid ah ayaa la tallaalay, laakiin sida wanaagsan ee tallaaladu u yihiin, ma fiicna sidaas darteed wax kasta oo tallaabooyin dheeraad ah ayaa ku caawin doona.

 Warbixinta horumarka: Daraasada Swiss-ku waxay muujinaysaa muhiimada hawo-siinta fasalka caadiga ah

 Maaddaama kiisaska Omicron ay bilaabeen inay ku bataan adduunka oo dhan iyadoo warbixinnada laga helayo Koonfur Afrika ay sheegayaan in dadka da'da yar ay cudurka qaadeen, waa inaan sameynaa wax walba oo aan awoodno si aan u ilaalinno waxbarashada gudaha dugsiga.  Xiritaanka iskuulada intii lagu jiray mowjadihii ugu horeeyay ee masiibada ayaa si aad ah u waxyeelaysa carruurta, waxayna u badan tahay in saameyntu ay sii socoto sanadaha soo socda iyadoo caruurtu ay la halgamayaan sidii ay u heli lahaayeen waxbarashada seegtay.  Si la mid ah arrimahan oo dhan, carruurta aadka u danyarta ah ayaa si xun u saamaysay, kuwaas oo aan haysan kombuyuutar ama tablets, iyo sidoo kale kuwa waalidkood ay awoodi waayeen inay ka caawiyaan dugsiga guriga.  Dugsiyadu sidoo kale waa meelo muhiim ah oo laga soo qaado arrimaha ilaalinta iyo carruurta la ildaran xadgudubka ama dayaca waxay u badan tahay inay si aad ah u dhibaataysan yihiin haddii dugsiyadu mar kale xidhmaan.  Tani waa sababta ay muhiim u tahay in dugsiyadu furnaadaan laakiin sidoo kale waa muhiim in la ilaaliyo ammaankooda.

 Waxaa jira wax badan oo laga qaban karo dugsiyada si loo yareeyo khatarta faafitaanka COVID-19 ee carruurta iyo shaqaalaha.  Xirashada maaskaro ee qasabka ah iyo waqtiyada nasashada ee isdaba jooga ayaa ku caawin kara laakiin dawladuhu waa inay xaqiijiyaan hawo ku filan fasalka dhexdiisa ama rakibaan filtarrada hawada la ansixiyey.

 Daraasad Swiss ah  ayaa lagu ogaaday in fasallada hawo liidata ee dugsiga ay diiwaangeliyaan ilaa lix jeer in ka badan kiisaska COVID marka la barbar dhigo kuwa sida joogtada ah loo sii daayo.  Cilmi-baadhis ay samaysay Shaybaadhada Federaalka Swiss ee Sayniska iyo Tignoolajiyada Qalabka (EMPA) waxay eegtay xogta 150 fasal ee gobolka Graubünden ee Switzerland.  Fasal kastaa wuxuu lahaa korjooge CO2, kaas oo cabbira heerarka kaarboon laba ogsaydh ee hawada ku jira.  Haddii tani ay sareeyso waxay soo jeedinaysaa in qolku hawo liidato.  Waxay barbardhigtay heerarka CO2 ee fasallada iyo tirada carruurta iyo shaqaalaha laga helay cudurka.  Waxaa lagu soo gabagabeeyey in qolalka hawo-mareenka xun ay lix laab ka badan yihiin kuwa hawo-mareenka ah.  Cilmi-baadhayaashu waxay ku talinayaan in hawada laga saaro fasallada iyagoo furaya daaqadaha ama albaabbada dibadda si ka badan sidii caadiga ahayd - ugu habboon saddex jeer saacad kasta shan daqiiqo markiiba - xitaa marka heerkulku hooseeyo.

 Beddelka dabcan waa in la maalgeliyo filtarrada hawada, kuwaas oo sifeynaya walxaha hawada ka kooban ee fayrasku ku jiro.  Kuwani waa qaali laakiin waxay mudan yihiin in la maalgashado sababtoo ah waxay sidoo kale yareyn doonaan faafitaanka fayrasyada kale ee hawadu ku faafaan carruurta waxayna keeni doonaan maalmo yar oo fasax ah dugsiga.

 Xiritaan dugsiyeedka mar labaad waa inaysan noqon doorasho.  Taa beddelkeeda, waa in aan aqbalnaa in carruurtu qaadi karaan fayraskan, ay u gudbin karaan kuwa kale ama ay bukoon karaan laftooda, markaa dadka waaweyn ee mas'uulka ka ah maalgelinta iyo badbaadada dugsiyadu waa in ay amraan hawo ama filtarrada hawada ee fasallada.

 Akhbaar wanaagsan: Christmas-ka lama tirtirin laakiin waa inaad taxaddar muujisaa

 Waa usbuuca ka horreeya Christmas-ka, haddii aad u dabbaaldegto dhinacyada diinta iyo haddii kaleba, qoysas badan ayaa ka maqnaan doona shaqada iyo dugsiga oo waqti isla qaadan doona.  Kirismaska ​​hore wuxuu ku soo beegmay kororka kiisaska COVID iyo kordhinta xayiraadaha ku saabsan isku dhafka qoyska iyo safarka.  Markaa, qoysasku ma awoodin inay is arkaan wakhtigan muhiimka ah ee sanadka.

 Christmas Tani waxay ahayd inuu ka duwan yahay.  Waxaan haynaa tallaalo iyo xoojiyeyaal bixiya heer ka hortag ah isbitaal dhigista.  Dhammaanteen waxaan u hurnay allabaryo si aan u gaarno heerkan oo aan u aragno inaan u qalano qoys ammaan ah Christmas-ka.  Ka dib Omicron ayaa yimid oo walaaca xannibaadaha Kirismaska ​​ayaa la dejiyay.

 Dawladaha intooda badani way ka caga jiidayaan inay soo bandhigaan xannibaado adag Maalinta Kirismaska ​​​​maxaa yeelay kaliya kama dhigi doonto kuwa aan la jeclayn laakiin dadka la ildaran daalka xannibaadda uma badna inay u hoggaansamaan qawaaniinta, gaar ahaan Boqortooyada Midowday (UK) halkaas oo ay ka soo baxday in shirarka kirismaska ​​ee shaqada lagu qabto  xafiiska ra'iisul wasaaraha sanadkii hore.

 Markaa dawladuhu waa inay ku talaabaan xariiq wanaagsan oo u dhexeeya ilaalinta dadka iyo u oggolaanshaha heerka isku dhafka qoyska maalinta Kirismaska.  Tani waa halka ay ka soo galaan taxaddarrada ka hor inta aan la gaarin Christmas-ka.

 Taladaydu waa inaad indhahaaga ku hayso abaalmarinta: Maalinta Kirismaska ​​​​iyo inaad waqti la qaadato dadka ugu muhiimsan.  Haddii aad xaddiddo kulammada bulsheed ee dadka kale ilaa waqtigaas, waxay yarayn doontaa halista aad ku qaadi karto Omicron.  Haddii aad u baxayso meelaha dadku ku badan yahay ama dukaamada kirismaska, qaado tijaabada socodka lateral oo kaliya tag haddii ay xun tahay.  Haddii aad dadka kula kulanto gudaha gudaha, hubi in qolku hawo ku filan yahay.  Xiro maaskaro marka aad dibadda u baxayso iyo, ka sii badan, iska tallaal - waa habka ugu wanaagsan ee aad naftaada iyo dadka kale ee kugu xeeran u ilaalin karto.

 Sidan ayay aad ugu yartahay inaad isku aragto cudurka COVID oo aad gooni isu taagto marka ay tahay inaad waqti qiimo leh la qaadato kuwa aad jeceshahay Maalinta Kirismaska.

 Koontada gaarka ah: Weydiiso weyn oo shaqaalaha caafimaadka UK si ay u dardargeliyaan soo saarista xoojiyeyaasha

 Goor dambe oo fiidnimadii Diseembar 12, Raiisel wasaaraha Ingiriiska Boris Johnson wuxuu khudbad telefishan ah u jeediyay dadweynaha si ay u qaataan tallaallo xoojin ah marka ay u qalmaan isku dayo looga hortagayo dadka ka ilaalinta hirarka Omicron ee soo socda.

 Ciwaankiisa, waxa uu ku sheegay in uu higsanaayo in uu u soo bandhigo dhammaan dadka qaangaarka ah ee u qalma UK kor u qaadidooda dhamaadka Disembar, bil ka hor intii la qorsheeyay.  Ciidanka ayaa la geyn doonaa si ay uga caawiyaan soo fidinta tallaalka, ayuu raaciyay, isaga oo ku booriyay shaqaalaha NHS-ta iyo mutadawiciinta inay sidoo kale qaataan qaybtooda.

 Waxaan daawaday hadalka oo daan-daran.  Anigoo ah mid ka mid ah shaqaalaha NHS-ta ee qaliinkoodu uu ku dhex leeyahay xarunta tallaalka COVID, tani waxay ahayd tii ugu horreysay ee aan maqlo barnaamijka fidinta degdega ah.  Way fiicnaan lahayd in la helo digniin maadaama aanan wax fikrad ah ka lahayn sida aan u bixinayno adeeggan oo ay weheliso dhammaan daryeelka aasaasiga ah ee safka hore ee aan bixinno.

 Si kastaba ha ahaatee, subixii xigay waxaan helay iimaylo badan oo iga codsanaya in aan iska diiwaan geliyo si aan uga shaqeeyo xarumaha talaalka maalmahaas markii aanan GP-ga ka shaqaynayn qaliinka.  Dabcan, waxaan ogolaaday inaan sameeyo inta aan awoodo.  Ma jirin wax calaamad ah oo ciidanku leeyahay mid ka mid ah qorshayaashayada.  Dhab ahaantii, dhammaan sannadihii aan ka shaqaynayey NHS-ta, weligay ma arag wax calaamad ah oo ciidan ah markii ay dawladdu sheegtay in la diri doono si loo caawiyo adeegyada NHS.  Tani maaha dhaleecayn loo jeedinayo ciidanka, kaliya indho-indhayn ah in mar kasta oo ay xukuumaddu sheegto in la keenayo, waxay u muuqataa in loogu talagalay in degdeg loo gaarsiiyo dadweynaha halkii laga soo saari lahaa xal wax ku ool ah.

 Tan iyo markii lagu dhawaaqay, dowladdu waxay sheegtay in GP-yadu ay dib u dhigi karaan daryeelka joogtada ah ee loo qorsheeyay bukaannada si loo kala hormariyo tallaallada COVID.  Dhibaatada tan haysata ayaa ah in aan wali isku dayeyno in aan la jaanqaadno daryeelka caadiga ah ee aan ku dhaafnay mowjadihii ugu horreeyay ee cudurka faafa, mana rabno soo noqnoqoshada farriimaha hore ee bukaannada qaba calaamadaha walwalka ka fogeeyay dhakhtarkooda, taasoo keentay dib u dhac.  soo bandhigidda kansarka iyo cudurrada kale ee halista ah.

 Waxa aan aragnay inta uu socday cudurka faafa ayaa ah in mar kasta oo shaqo lagu wareejiyo NHS-ta oo ka soo horjeeda ururada gaarka ah, wax la qabto.  Waan ku dadaali doonaa, sida aan had iyo jeer samayno, laakiin waxaan ku talin lahaa in nala soo ogeysiiyo qorshaha nalooga baahan yahay inaan ka qayb galno ka hor inta aan dadweynaha loo sheegin.  Uma maleynayo in tani ay aad u badan tahay in la weydiiyo.

 Su'aasha akhriste: Haddii madaxda dunidu aanay raacayn xeerar u gaar ah, maxaa aniga ila gudboon?

 Labadii toddobaad ee u dambeeyay waxay dabayl siyaasadeed u ahayd kuwa ku sugan No 10 Downing Street, guriga rasmiga ah iyo xafiiska Ra'iisul Wasaaraha Britain.  Kaliya maahan in xisbiga talada haya ee Conservative Party uu lumiyay doorashadii ugu dambeysay, laakiin waxaa jiray waxyaalo isdaba joog ah oo ku saabsan isu imaatinka Kirismaska ​​​​sharciga ah ee Diseembar 2020, markaasoo London ay ku jirtay xayiraad adag oo COVID ah iyo isu imaatinka gudaha ee laba qoys ama in ka badan ayaa la mamnuucay.  Waxay ahayd daawasho aad u adag kuwii aanu wakhtigaa ka shaqaynaynay jiida hore ee dagaalka, balse aad uga adag kuwii eheladooda waayay ee aan awoodin inay arkaan maalmihii iyo saacadihii ugu dambeeyay.

 Maaddaama Omicron uu faafo oo khatarta xiritaan cusub ay soo food saartay, dad badan ayaa lumiyay kalsoonida dowladda hadda jirta inay sameyso waxa ay ka codsadaan dadweynaha Ingiriiska si qof walba loo ilaaliyo.  Waa meel halis ah in la galo, siyaasad ahaan iyo caafimaad ahaanba.

 Laakiin Xaqiiqda arrintu waxay tahay waxaan la kulmaa mowjad cusub oo ah infekshannada COVID, qofna ma rabo wax ka yar shaqaalaha daryeelka caafimaadka ee safka hore ee weli ka daalan mowjadihii hore.  Markaa si kasta oo aad dareento munaafaqnimada lagu eedaynayo siyaasiyiinta, ayada oo aad u danaynayso naftaada, kuwa aad jeceshahay iyo shaqaalaha safka hore, fadlan u hoggaansan shuruucda cusub ee lagu soo rogay si looga hortago fiditaanka fayraskan.

 XIGASHO: AL JAZEERA 

By Dr Amir Khan. 

Turjumid: Abdikadir M. Abdullahi 

7 Daily Habits That Harm Your  Brain 🧠. 

Your brain is the control center for all activities in your body. It regulates your breathing, heartbeat, and many more vital activities.

Yet, most people harm their brains every single day. And most of the time, they’re not even aware of it.

In this post, I’m not going to cover obviously brain-damaging activities like smoking or excessive drinking. Instead, we’ll debunk some of the more subtle habits that might be harming your brain in your daily life.

Doing *Nothing*

One of the most underrated ways you might be harming your brains is by not using it.

Think of your brain like a muscle: If you don’t use it, you’ll lose it.

Your brain is designed to think. Challenging thoughts, new skills, different languages, interesting conversations, reading, new experiences, or even puzzles and crosswords can help stimulate your brain and develop neuroplasticity, which refers to the brain’s ability to adapt.

Like any muscle, your brain needs to be used and flexed to stay in shape.

What to do:

Research proves that brain exercises have a positive effect on our cognitive abilities. So, what are you waiting for? Ask yourself what you could do this week to train your brain.

What about reading a new book on a topic you’re not familiar with? Or signing up for that French or Spanish class you always wanted to visit?

What’s one thing that sounds a little bit scary but still tempting? Find it out and make a plan to get started as soon as possible.

Our biggest enemies

Bad news: Your favorite companion is your worst enemy.

Good news: You can defeat him.

I’m talking about your screens. Your phone, laptop, tablet,… they’re all designed to make you stay glued to your screen. But what’s good for social media giants like Facebook is deadly for your brain health.

If your eyes start to hurt and feel dry while staring at your screens, you know you should stop and take a break. Yet, the problem is that we‘re mostly not even aware of these obvious signs.

Instead, we keep scrolling because the Instagram feed looks tempting or because we think we need to reply to one more email.

Yet, studies show a direct link between screentime and depression. And it’s no wonder because most of the content we consume online is negative and harms our wellbeing.

First, we face mental overstimulation.

Second, our eyes hurt.

Third, most media and negative news harm our emotions and negatively impact our thinking.

And if that’s still not enough reasons to curb down your screen time, studies also show that too much screen time impairs brain structure and function.

What to do:

You don’t have to avoid social media or technology altogether. It’s just about setting healthy boundaries and making sure you control your media consumption, not the other way around.

Most smartphones allow you to track your screen time to see how much time you spend using your device.

According to TechJury, the average American spends 5.4 hours per day on his phone.

Just imagine what you could do, create, or learn if you had an additional five hours each day.

For the next few days, analyze your screen usage and ask yourself how you could minimize it, so you have more time to invest in meaningful activities.

Please don’t remain seated

Even though seating feels like one of the most natural activities, it can have dangerous effects on our mental and physical health.

We often forget that we were built to stand upright and ignore that an inactive lifestyle comes at high costs, such as heart disease, obesity, depression, or dementia.

Yet, a study found that a sedentary lifestyle also has negative effects on our brains. For example, it negatively influences our memory.

There’s nothing wrong with taking some time off and chilling on your beloved couch. However, the problem is that millions of people across the globe are victims of a sedentary lifestyle.

We all know how uncomfortable a stiff neck, lower back pain, or tension in our shoulders can feel like. Yet, we often fail to avoid these painful experiences because sitting feels normal.

What to do:

Beating your sedentary lifestyle is mostly about incorporating daily activity into your life.

It’s not about exercising like crazy and running marathons but about getting up for a few minutes, taking short walks, and standing upright.

According to research, even high levels of physical activity and exercise can’t offset the harmful effects of sitting for extended periods. This might sound frustrating, but it’s actually good news because it means you can significantly shape your (brain) health through small, daily changes.

Sometimes, adding more daily activity to your life can be about tricking yourself. E.g., set a timer on your phone that reminds you to stand up and walk around every 30–50 minutes.

Or use small cups for water or coffee, so you have to get up more frequently to refill.

On top of those small daily changes, pick activities you genuinely enjoy and include them in your weekly schedule. Join a dancing class, sign up for the local yoga club, or whatever else you enjoy doing.

Life is sweeter when you eat less sugar

According to Fernando Gomes Pinilla, professor of neurosurgery at UCLA, what you eat affects how you think.

Research also proves that a high-sugar diet slows down our brains and hampers memory and learning.

Most of the time, sugar cravings are a natural reaction to stress. As soon as we’re overwhelmed, we feel the need for more energy, and the easiest way to get that instant push is through sugar.

And that’s exactly what most junk food delivers: Minimal nutrients, maximum amounts of sugar, and salt. That way, we’re quickly satisfied yet feel hungry again quite soon.

The problem is that malnutrition doesn’t only harm your waistline but also slows down brain development.

Even though our brains only make up 2% of our body weight, they use 20% of the resources. That’s why the food you consume has such a huge effect on your thinking and decision-making.

What to do:

Instead of cutting out sugary drinks and foods, try to replace them with alternatives that positively affect your (brain) health.

Berries, whole grains, nuts, and green leafy vegetables are just a few of those examples.

Opt for whole food meals that consist of nutritious veggies and high-quality protein sources whenever possible.

If you crave sweets with your cup of coffee, opt for a piece of dark chocolate without added sugar. I know it doesn’t taste the same as your favorite chocolate bar, but it satisfies your cravings and is good for your brain, so it’s worth trying.

Also, don’t cut back on healthy fats and omega-rich foods such as nuts and seeds. According to the UCLA study, adding omega-3 fatty acids can even help minimize the damage caused by high sugar consumption.

And last but not least, make sure to drink enough water.

If you’re dehydrated, your body won’t be able to perform at its best, and you’ll struggle to stay focused or memorize important things — even if you’re mostly eating healthy foods.

Your Facebook friends don’t count

According to the Harvard Study of Adult Development, good relationships keep us happy and healthy.

As humans, we’re wired for genuine social interactions. Yet, the problem is that we often try to substitute those genuine relationships through Facebook friends and likes on our Instagram photos. And even though those give us an instant adrenaline rush, they don’t give us a real sense of connection.

The same is true when you’re surrounded by hundreds of people you don’t genuinely feel connected to.

Loneliness isn’t about being alone. It’s about the quality of your relationships.

Research proves that a lack of high-quality social contacts can indeed lead to mental and physical health issues. Human interactions can make or break our brain health, and digital communication can’t replace the value of face-to-face interactions.

What to do:

The quality of your relationships and social interactions has a significant impact on your brain health and the overall quality of your life.

In day-to-day life, your to-do list might often seem more important than spending time with your loved ones, but in the long run, you’ll be better off choosing humans over computers.

A 2007 study by the University of Michigan found that even a ten-minute face-to-face conversation per day can improve memory and cognition. Oscar Ybarra, the lead author of the study, even states that socializing is as effective as more traditional kinds of mental exercise.

You don’t do enough of this

When was the last time you didn’t sleep well but felt great and performed at your best?

Let me guess: That’s never been the case.

We all know that a bad night’s sleep leads to a lack of focus, harms our attention span, and negatively influences our mood.

Even though sleep is a vital part of our lives, we often view it as a necessary evil. In our productivity-driven world, many people try to cut down on sleep to have more time to work. Yet, the consequences of sleep deprivation are fatal and can range from dementia,

In the worst case, lack of sleep can lead to loss of brain cells, early memory loss, or even Alzheimers. These effects may slow down your thinking, impair your memory, and hinder learning. Research even shows that sleep deprivation might shrink your brain.

When you sleep, your brain gets a chance to recover and process what you’ve learned and experienced throughout the day.

What to do:

How well and how much you sleep can have a great impact on your brain health and memory. Most people need seven to eight hours of sleep to feel and perform at their best.

However, it’s also important to take care of the quality of your sleep.

One way to get more high-quality sleep is by having regular sleeping hours and going to bed at the same time.

Ideally, you’d also have a little bedtime ritual that helps you calm down and relax at least an hour before going to bed.

Don’t let music damage your brain

Another underrated way you might be harming your brain every day is through loud noises, especially through your headphones.

30 minutes of loud music (or any other kind of noise) are enough to damage your hearing permanently. But what’s worse is that research proves hearing loss is linked to brain problems and cognitive decline.

If you’re living in a big city, you might be exposed to loud noises anyway. In that case, it’s even more important to take well care of your ears.

What to do:

I know it’s tempting to plug in your earphones and say goodbye to the real world. I’m using headphones for multiple hours per day, especially while working and exercising.

Yet, I make sure the volume is adjusted, so it doesn’t hurt me in the long run.

Whenever you use earphones for long periods, make sure to check the volume of your devices regularly.

Most of the time, we get used to the loud noise, so it doesn’t even feel loud anymore — that’s when it gets really dangerous because we end up harming our hearing without being aware of it.

Put your headphones off at least once per hour to check the noise and adjust the volume.

Doing those regular checks helps you realize that the volume was higher than necessary because our ears naturally adapt to the noise.

Another quick check you can do is remove your headphones and hold them out in front of you at an arm’s length. If you can still hear the music clearly, it’s a sign to turn it down.

Final thoughts

Instead of loading your mind with negative stimuli and becoming a victim of subtle brain-damaging activities, view each day as a fresh opportunity to restart and nourish your brain.

Most of these habits can have serious long-term effects, yet, the good news is that they’re all easy to avoid, and you can start right now.

Citation: Written by Sinem Günel.

Abdikadir M. Abdullahi