{"id":88632,"date":"2026-01-19T11:33:26","date_gmt":"2026-01-19T11:33:26","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=88632"},"modified":"2026-01-19T11:33:54","modified_gmt":"2026-01-19T11:33:54","slug":"kuidas-kaitsta-meie-malu","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=88632&lang=et","title":{"rendered":"Kuidas kaitsta meie m\u00e4lu?"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1925\" height=\"1284\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_255151726.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-88631 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_255151726.jpeg?lossy=2&strip=1&webp=1 1925w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_255151726-300x200.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_255151726-1024x683.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_255151726-768x512.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_255151726-1536x1025.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_255151726-1619x1080.jpeg?lossy=2&strip=1&webp=1 1619w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_255151726.jpeg?size=512x342&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1925px; --smush-placeholder-aspect-ratio: 1925\/1284;\" data-original-sizes=\"(max-width: 1925px) 100vw, 1925px\" \/><\/figure>\n<\/div>\n\n<h2 class=\"wp-block-heading\"><strong>Kuidas m\u00e4lu t\u00f6\u00f6tab? Kuidas aidata oma m\u00e4lule kaasa?<\/strong><\/h2>\n\n\n<p>Meie m\u00e4lu on midagi, mis muutub pidevalt meie elu jooksul. M\u00f5nikord r\u00e4\u00e4gime \u201e<strong>aju neuroplastilisusest<\/strong>\u201d, et viidata \u00fcldiselt meie aju v\u00f5imele muutuda ja ennast tervena taastada, kuid koos vanuse ja aja m\u00f6\u00f6dumisega m\u00e4lu aeglaselt v\u00e4heneb.<\/p>\n\n\n<p>Kuid isegi kui m\u00e4lu aeglaselt halveneb, on mitmeid viise, kuidas oma m\u00e4lu treenida (pikaajaline m\u00e4lu 10 aasta taguste \u201e<strong>vanade m\u00e4lestuste<\/strong>\u201d jaoks v\u00f5i l\u00fchiajaline m\u00e4lu, kui p\u00fc\u00fcame meenutada 5 minuti taguseid s\u00fcndmusi). M\u00f5lemad on olulised, kuid s\u00f5ltuvad ka meie meeleolust, enesekindlusest v\u00f5i stressist.<\/p>\n\n\n<p>Me \u00fctleme, et m\u00f5nikord aitab asjade unustamine v\u00e4hendada stressi ja suurendada \u00f5nne. M\u00f5lemad tegevused (asjade meenutamine, aga ka unustamine) on olulised. Muide, kas teadsite, et andmekaitse valdkonnas eksisteerib ka \u201e<strong>\u00f5igus olla unustatud<\/strong>\u201d? See on v\u00e4ga oluline \u00f5igus, mis v\u00f5ib olla vastandatud <strong>\u201em\u00e4letamise kohustusele<\/strong>\u201d, nagu me ajaloos \u00fctleme.<\/p>\n\n\n<p>M\u00e4luga seoses on oluline, et see toimib \u201e<strong>assotsiatsioonide<\/strong>\u201d kaudu ja seda v\u00f5ib v\u00f5rrelda \u201elihasega\u201d \u2013 mida rohkem seda kasutad, seda rohkem sa m\u00e4letad. On olemas v\u00e4ljend \u201e<strong>kasuta v\u00f5i kaota<\/strong>\u201d ja m\u00e4lu toimib samamoodi nagu lihas \u2013 me peame seda aeg-ajalt kasutama, vastasel juhul v\u00e4heneb selle v\u00f5ime ja seda on raske kasutada, t\u00e4pselt nagu teisi lihaseidki.<\/p>\n\n\n<p>On olemas m\u00f5ned lihtsad harjutused, mida saame teha oma m\u00e4lu treenimiseks, ilma igasuguse pingutuseta, lihtsalt v\u00f5ttes kasutusele uued harjumused:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Esimene idee, mida me k\u00f5ik saame kergesti ellu viia, et treenida oma m\u00e4lu ja s\u00e4ilitada vanu m\u00e4lestusi, nagu r\u00e4ppar Disiz La Peste selgitab oma laulus \u201e<em>Je les guarde<\/em>\u201d: \u201eLe pasee comme un petit musee, je m&#x27;y promene pour me faire du bien, je les guardes, je les guardes, je les guardes, mes souvenirs sont des pages sur les toiles\u201d <em>(\u201e<em>Minevik on nagu v\u00e4ike muuseum, ma k\u00f5nnin seal ringi, et end paremini tunda. Ma hoian neid, ma hoian neid, ma hoian neid; mu m\u00e4lestused on lehek\u00fcljed l\u00f5uenditel.\u201d<\/em>)<\/em>. Vanade piltide hoidmine ja nende vahel vahetevahel sirvimine aitab vaevata meenutada m\u00e4lestusi ning on ka tore viis suhelda s\u00f5prade ja perega, sest nende vaatamine annab sooja tunde.<\/li>\n\n\n\n<li>Sama on soovitanud ka matemaatik Cedric Villani (Fieldsi medali v\u00f5itja) oma autobiograafilises raamatus <em>\u201eTeoreemi s\u00fcnd: matemaatiline seiklus\u201d<\/em> (2015). Iga \u00f5htu enne p\u00e4eva l\u00f5ppu lamage p\u00f5randale joogaasendis (\u201eSavasana\u201d) kui \u201epuhkeasendis\u201d ja proovige m\u00f5neks minutiks l\u00f5dvestuda, tehes v\u00e4ikeseid hingamisharjutusi v\u00f5i midagi muud l\u00f5dvestavat, ning proovige meenutada k\u00f5iki p\u00e4eva hetki \u00fckshaaval kronoloogilises j\u00e4rjekorras. Nagu me vaataksime oma p\u00e4eva \u00fcle ja siis n\u00e4dala l\u00f5pus prooviksime meenutada k\u00f5iki toimunud s\u00fcndmusi.<\/li>\n<\/ul>\n\n\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00e4lut\u00f6\u00f6 assotsiatsioonide abil: kui me midagi unustame, aitab lihtsalt sama olukorda uuesti l\u00e4bi elada ja samu asju teha ajul ja m\u00e4lul asju kergemini meelde j\u00e4tta.<\/li>\n\n\n\n<li>Ka siis, kui oleme midagi t\u00e4ielikult unustanud, aitab meenutamisel assotsiatsioon, mille puhul \u00fcritame meenutada midagi unustatud asja \u00fcmbrusest, et m\u00e4lestus kergemini tagasi tuleks.<\/li>\n\n\n\n<li>M\u00f5nikord, kui tahame midagi meelde j\u00e4tta ja meil on sellega raskusi, on parim mitte liiga palju pingutada&#8230; lihtsalt l\u00f5petage selle peale m\u00f5tlemine ja 10 minuti p\u00e4rast uuesti m\u00f5eldes v\u00f5ib see aidata meelde tuletada.<\/li>\n\n\n\n<li>M\u00f5nikord juhtub, et meie s\u00f5brad v\u00f5i pereliikmed meenutavad meile kohtudes minevikus toimunud vestlusi v\u00f5i olukordi, mis aitavad grupi m\u00e4lestustele kaasa, sest mitu inimest meenutavad midagi, mida k\u00f5ik on unustanud, ja r\u00e4\u00e4kides sellest aitavad nad seda meelde tuletada.<\/li>\n\n\n\n<li>Terve elustiili j\u00e4rgimine, stressi v\u00e4ltimine, t\u00e4helepanelikkuse harjutamine, tervislik toitumine, hea uni ja piisav vedelikukogus aitavad samuti palju m\u00e4lu parandamisele kaasa (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=627\" target=\"_blank\" rel=\"noreferrer noopener\"><em>link<\/em><\/a>).<\/li>\n<\/ul>\n\n\n<p>M\u00e4luga seoses tuleb teada ka seda, et mida rohkem me oleme kindlad, seda rohkem m\u00e4lu t\u00f6\u00f6tab.<\/p>\n\n\n<p>\u00c4rge kartke arstidega oma m\u00e4luprobleemidest r\u00e4\u00e4kida \u2013 see on nende t\u00f6\u00f6 teid aidata. \u00c4rge kartke oma probleeme v\u00f5i muresid selgitada. Samuti v\u00f5ite leida r\u00fchmi ja heategevusorganisatsioone, kes aitavad \u00f5ppida tehnikaid m\u00e4lu treenimiseks ja sellega m\u00e4ngimiseks.<\/p>\n\n\n<p>Palun \u00e4rge muretsege liiga palju, kui olete midagi unustanud, sest nagu mainisime, teeme seda ka selleks, et v\u00e4ltida liigset stressi. M\u00f5nikord unustame asju sagedamini, s\u00f5ltuvalt meie meeleolust.<\/p>\n\n\n<p>Meie m\u00e4lu on valikuline, kuid me ei peaks selle p\u00e4rast liiga palju muretsema, sest aju neuroplastilisuse t\u00f5ttu peaksime igal juhul usaldama ennast ja oma m\u00e4lu ning vaatama vanu fotosid ja vanu suveniire, mis on \u00fcsna hea viis m\u00e4lu ergutamiseks.<\/p>\n\n\n<p>Vanade fotode s\u00e4ilitamine, et neid aeg-ajalt \u00fcle vaadata, on v\u00e4ga hea viis m\u00e4lestusi meenutada ja neid s\u00e4ilitada.<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Kuidas m\u00e4lu t\u00f6\u00f6tab? Kuidas aidata oma m\u00e4lule kaasa? Meie m\u00e4lu on midagi, mis muutub pidevalt meie elu jooksul. M\u00f5nikord r\u00e4\u00e4gime \u201eaju neuroplastilisusest\u201d, et viidata \u00fcldiselt meie aju v\u00f5imele muutuda ja ennast tervena taastada, kuid koos vanuse ja aja m\u00f6\u00f6dumisega m\u00e4lu aeglaselt v\u00e4heneb. Kuid isegi kui m\u00e4lu aeglaselt halveneb, on mitmeid viise, kuidas oma m\u00e4lu treenida [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":805,"footnotes":""},"categories":[805],"tags":[],"class_list":["post-88632","post","type-post","status-publish","format-standard","hentry","category-tervis"],"lang":"et","translations":{"et":88632,"en":12410,"fr":83447,"es":84243,"pt":84543,"it":84951,"de":85359,"ko":85728,"ro":86068,"pl":86340,"tr":86377,"zh":88367,"el":88384,"fi":88389,"sl":88394,"ja":88399,"pt-br":88404,"ar":88409,"bg":88664,"ru":88764,"uk":88789,"th":88820,"da":88849,"he":88969,"hu":89014,"id":89113,"sv":89118,"cs":89201,"lt":89633,"lv":89812},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/88632","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=88632"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/88632\/revisions"}],"predecessor-version":[{"id":88641,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/88632\/revisions\/88641"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=88632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=88632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=88632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}