Cortisolhormone damuwa ne da aka saki daga glandar adrenal. Kwakwalwa ce ke sakin ta don mayar da martani ga damuwa don taimakawa jiki ya jimre da yanayin damuwa.
Amma a cikin jiki matakan cortisol Idan ya yi tsayi da yawa, wannan hormone zai iya cutar da jiki fiye da kyau.
high cortisol A tsawon lokaci, yana haifar da kiba da hawan jini, yana rushe barci, yana rinjayar yanayi mara kyau, rage matakan makamashi kuma yana taimakawa wajen ciwon sukari.
Ta yaya damuwa da cortisol ke shafar kwakwalwa?
An san Cortisol a matsayin "hormone damuwa". Yana da wani yanayi mai faruwa steroid hormone samar da adrenal glands kuma saki lokacin da jiki ko ta hankali damuwa. Mahimmanci, yana haifar da amsawar yaƙi-ko-tashi a cikin yanayi masu damuwa.
Amma kuma yana da matukar mahimmanci ga lafiya, saboda yana taka muhimmiyar rawa a cikin matakai daban-daban na jiki.
matakan cortisol Yawancin lokaci yana girma da safe kuma mafi ƙasƙanci da dare. Wannan al'ada ce, amma idan ya daɗe yana da girma, matsaloli sun fara tasowa.
na kullum high cortisol matakan:
- Yana canza girma, tsari da aikin kwakwalwa;
- Yana raguwa kuma yana kashe ƙwayoyin kwakwalwa.
- Yana haifar da tsufa da wuri a cikin kwakwalwa.
- Yana ba da gudummawa ga asarar ƙwaƙwalwar ajiya da rashin maida hankali,
- Yana rage ƙarfin haɓakar sabbin ƙwayoyin kwakwalwa,
– Yana kara kumburi a cikin kwakwalwa.
Damuwa na yau da kullun da matakan girma cortisolHakanan yana ƙara aiki a cikin amygdala, cibiyar tsoro na kwakwalwa. Wannan yana haifar da muguwar zagayowar wanda mai yuwuwa kwakwalwar ta makale cikin yanayin fada-ko-tashi akai-akai.
DamuwaAmsa ce ta hankali saboda matsananciyar damuwa. Damuwa na dogon lokaci a cikin jiki tare da damuwa yana haifar da yanayi masu zuwa;
– babban rashin damuwa
- Ciwon ciki
- cutar rashin barci
- ADHD
- Anorexia
- bulimia
– Shaye-shaye
– Dementia da rashin fahimta
Menene ya faru lokacin da cortisol yayi girma?
Bincike a cikin shekaru 15 da suka gabata matakan cortisolbayyana cewa a moderately high
Rikici na yau da kullun
Hawan jini, nau'in ciwon sukari na 2 da osteoporosis.
Yin kiba
Cortisol Yana ƙara ƙoshin abinci kuma yana sigina jiki don canza metabolism don adana mai.
gajiya
Yana tsoma baki tare da zagayowar yau da kullun na sauran hormones, rushe tsarin bacci, haifar da gajiya.
Rashin aikin kwakwalwa
Cortisol yana ba da gudummawa ga girgije na tunani ta hanyar tsoma baki tare da ƙwaƙwalwa.
Cututtuka
Yana hana tsarin garkuwar jiki, wanda ya sa ya fi kamuwa da cututtuka.
Ko da yake ba kasafai ba, lokacin da matakan cortisol ya yi yawasamun rashin lafiya mai tsanani Cushing ta ciwona iya haifarwa.
Yawan cortisol kuma na iya haifar da wasu yanayi da alamu, gami da:
- Hawan jini
– Type 2 ciwon sukari
- gajiya
- Rashin aikin kwakwalwa
– Cututtuka
Don haka, za a iya rage matakin hormone cortisol?
Don rage matakan cortisol Akwai canje-canjen rayuwa da shawarwarin abinci mai gina jiki da zaku iya aiwatarwa.
Maganin Halitta na Babban Cortisol Hormone
Yi barci akai-akai kuma akan lokaci
Lokaci, tsayi, da ingancin barci duka hormone cortisolyana shafar shi. Alal misali, nazarin nazarin 28 na ma'aikatan aiki. cortisolYa gano cewa suna karuwa a cikin mutanen da suke barci da rana maimakon dare. Bayan lokaci, rashin barci hormone cortisolyana sa matakan sa su karu.
Har ila yau, ɓarna a cikin yanayin barci yana rushe ma'auni na hormonal yau da kullum, yana haifar da gajiya da gajiya high cortisol yana taimakawa ga sauran matsalolin da ke tattare da su
A lokuta inda ba lallai ba ne a yi barci da dare, kamar aikin motsa jiki. cortisol matakin hormoneDon rage barci da inganta barci, la'akari da waɗannan:
Kashe kwamfuta, talabijin, allon wayar hannu, cire su. A zahiri, kiyaye na'urorin lantarki daga ɗakin kwanan ku.
Iyakance abubuwan da zasu hana su bacci
Cire abubuwan kunne, kashe wayar, kuma guje wa ruwa daf da lokacin kwanta barci.
yi barci
Idan aikin motsa jiki yana rage sa'o'in barcinku, yi barci a lokutan da suka dace don rage rashin barci.
Motsa jiki amma kar a wuce gona da iri
Don motsa jiki, dangane da yawa. cortisol matakin hormonezai iya ɗagawa ko rage shi. Motsa jiki mai tsanani, jim kadan bayan motsa jiki cortisolyana dagawa suna.
Ko da yake ana samun karuwa a cikin ɗan gajeren lokaci, matakan sa suna raguwa. Wannan haɓaka na ɗan gajeren lokaci yana taimakawa wajen daidaita haɓakar jiki don sauƙaƙe ƙalubalen.
sarrafa damuwa
tunanin damuwa, cortisol saki Alama ce mai mahimmanci don Wani binciken da aka yi na manya 122 ya gano cewa yin rubutu game da abubuwan da suka sha wahala a baya ya fi yin rubutu game da abubuwan rayuwa masu kyau. matakan cortisolYa gano cewa ya inganta shi a cikin wata guda.
Horar da kanku don sanin tunani, numfashi, bugun zuciya, da sauran alamun tashin hankali, wannan zai taimaka muku gane lokacin da damuwa ta fara.
Huta
Ayyukan shakatawa iri-iri yana rage matakan cortisol tabbatar. Numfashi mai zurfi shine fasaha mai sauƙi wanda za'a iya amfani dashi a ko'ina don rage damuwa.
A cikin nazarin mata 28 masu matsakaicin shekaru, horar da zurfin numfashi na al'ada cortisolAn samu raguwar kusan kashi 50%.
Bitar karatun da yawa, maganin tausa, matakan cortisolya nuna raguwar kashi 30%. aiki fiye da ɗaya, yogada rage cortisolyana tabbatar da cewa yana taimakawa wajen sarrafa damuwa da damuwa.
Bincike ya nuna cewa kiɗan shakatawa yana iya kuma cortisol matakin hormoneYa nuna ya jefar da shi. Misali, sauraron waka na tsawon mintuna 30 yana da nasaba da daliban jami’a maza da mata 88. matakan cortisolrage shi zuwa mintuna 30 na shiru ko kallon daftarin aiki.
kuyi nishadi
Rage matakan hormone cortisolWata hanya a gare ni ita ce yin farin ciki. Ayyukan da ke ƙara gamsuwar rayuwa suna inganta lafiya, kuma ɗayan sakamakon shine hormone cortisolshine sarrafa shi. Misali, binciken da aka yi kan manya 18 masu lafiya sun gano cewa amsawar da jiki ke bayarwa ga dariya rage cortisolya nuna tsiraici.
Shiga cikin abubuwan sha'awa kuma ɗayan hanyoyin ne. Wani binciken da aka yi na manya masu matsakaicin shekaru 49 ya gano cewa aikin lambu ya fi tasiri fiye da na gargajiya. rage cortisolya nuna tsiraici.
Abokai da dangi abin farin ciki ne a rayuwa, amma kuma babban tushen damuwa. Wannan, matakan cortisolyana shafar me.
Cortisol Ana samun shi a cikin ƙananan kuɗi a cikin gashi. Adadin cortisol tare da tsayin gashi yana ƙaruwa yayin da gashi ke girma. matakan cortisolme ake nufi. Wannan yana bawa masu bincike damar kimanta matakan akan lokaci.
a cikin gashi cortisol Nazarin ya nuna cewa yara masu zaman lafiya da kwanciyar hankali na iyali sun kasance suna da ƙananan matakan fiye da yaran da suka fito daga gidaje masu yawan rikici.
Ɗaya daga cikin binciken ya nuna cewa hulɗar soyayya tare da abokin tarayya yana da tasiri mai yawa akan bugun zuciya da hawan jini kafin aikin damuwa fiye da goyon baya daga aboki.
kula da dabbobi
Dangantaka da dabbobi na iya rage matakan cortisol. A cikin binciken daya, hulɗa tare da kare lafiyar jiki ya haifar da damuwa da damuwa a cikin yara a lokacin ƙananan aikin likita. cortisol canje-canjerage shi.
Wani binciken da aka yi na manya 48 ya nuna cewa a lokacin yanayi na damuwa na zamantakewa yana da kyau a koma ga kare fiye da samun goyon bayan aboki.
Masu dabbobi, lokacin da aka ba su abokan kare cortisolHakanan ya sami raguwa mafi girma.
zauna lafiya da kanku
Jin kunya, laifi ko rashin isa ya haifar da mummunan tunani da haɓaka matakan cortisolme zai iya kaiwa.
Ka daina zargin kanka kuma ka koyi gafarta wa kanka, don haka jin daɗin rayuwa yana ƙaruwa. Haɓaka dabi'ar gafartawa wasu kuma yana da mahimmanci ga dangantaka.
ji na ruhaniya
Ilimantar da kanku a ruhaniya, haɓaka bangaskiyarku inganta cortisolzai iya taimaka maka. Nazarin ya nuna cewa manya waɗanda suka ɗauki imani na ruhaniya sun fi fuskantar matsalolin rayuwa kamar rashin lafiya. ƙananan matakan cortisol yana nuna abin da suke gani.
ku ci abinci lafiya
Abinci mai gina jiki, hormone cortisolZai iya shafar shi ga mai kyau ko mara kyau. Ciwon sukari ɗaya ne daga cikin abubuwan da ke haifar da sakin cortisol. Ciwon sukari na yau da kullun matakin cortisoliya tada shi.
A hade tare, waɗannan tasirin suna nuna cewa zaƙi abinci ne mai kyau na ta'aziyya, amma akai-akai ko yawan sukari akan lokaci. cortisol ya bayyana karuwar.
Har ila yau, wasu abinci na musamman daidaita matakan cortisol zai iya taimakawa:
Dark cakulan
Dark cakulan Yana da wadata a cikin yawancin antioxidants waɗanda ke rage yawan damuwa, kamar flavonols da polyphenols. Bayan haka cortisol kuma ragewa.
Nazarin biyu na manya 95 sun gano cewa shan cakulan duhu na iya rage matsalar damuwa. amsawar cortisolya nuna ya rage
'Ya'yan itãcen marmari
Binciken masu keke 20 sun ci ayaba ko pear a tafiyar kilomita 75; idan aka kwatanta da ruwan sha kawai matakan cortisol fadi.
baki da kore shayi
Yawancin nau'ikan shayi daban-daban suna da tasiri mai amfani akan matakan cortisol. An bayyana cewa koren shayi yana hana cortisol kira. A cikin binciken da aka yi na maza 75 da suka sha baƙar shayi na tsawon makonni 6, cortisol ya ragu don mayar da martani ga aikin damuwa idan aka kwatanta da wani abin sha na caffeinated daban-daban.
karin budurwa man zaitun
karin budurwa man zaitunYana da fa'idodin kiwon lafiya da yawa, musamman saboda tasirin sa mai ƙarfi na anti-mai kumburi. Hakanan ya ƙunshi wani fili mai suna oleuropein, wanda zai iya rage matakan cortisol.
Yawan cin omega 3 da ƙasa da omega 6
Omega 3 mai sune mahimman mai don aikin da ya dace na kwakwalwa da tsarin juyayi. Suna inganta koyo da ƙwaƙwalwar ajiya da kuma kariya daga cututtukan hauka kamar baƙin ciki, raunin hankali mai sauƙi, lalata da cutar Alzheimer.
Masu bincike sun gano cewa lokacin da daidaikun mutane suka cika da omega 3 fatty acids, an sami raguwa sosai a sakin cortisol.
A daya bangaren, da yawa omega 6 fatty acid amfani, kumburi da matakan cortisolhade da karuwa a
Don haka, a guji ingantaccen mai irin su waken soya, masara, safflower, sunflower da man canola.
Samun isassun abubuwan da ake amfani da su na antioxidants
Antioxidants ba wai kawai magance damuwa na oxidative a cikin jiki ba, har ma matakan cortisolYana kuma taimakawa wajen ragewa.
A sakamakon binciken a cikin 'yan wasa, kari tare da antioxidants irin su powders 'ya'yan itace, koren foda, bitamin C, glutathione da CoQ10, cortisol da sauran ma'aunin damuwa sun haifar da raguwa sosai.
Musamman duhu 'ya'yan itatuwa rage cortisol Ya ƙunshi sanannun anthocyanins. Ɗaya daga cikin binciken ya gano cewa yawan adadin bitamin C yana rage damuwa da inganta yanayi.
Probiotics da prebiotics
probioticssu ne abokantaka da kwayoyin cuta a cikin abinci irin su yoghurt da sauerkraut. Prebiotics, irin su fiber mai narkewa, suna ba da abubuwan gina jiki ga waɗannan ƙwayoyin cuta. Dukansu probiotics da prebiotics raguwa a cikin cortisol Yana taimakawa.
Su
rashin ruwa yana inganta cortisol. Ruwa yana da kyau don hydration yayin da yake guje wa ƙarancin adadin kuzari. Wani bincike a cikin 'yan tseren maza guda tara ya nuna cewa kiyaye ruwa yayin horon motsa jiki ya rage matakan cortisol.
Wasu kayan abinci masu gina jiki na iya yin tasiri
Nazarin ya nuna cewa wasu abubuwan da ake ci na iya rage matakan cortisol tabbatar.
Man kifi
Man kifi, rage cortisol Yana daya daga cikin mafi kyawun tushen tushen omega 3 fatty acid la'akari.
Wani bincike ya yi la'akari da yadda mutane bakwai suka amsa gwaje-gwaje masu damuwa da tunani a cikin makonni uku. Ɗayan rukuni na maza sun ɗauki nauyin man kifi kuma ɗayan ba su yi ba.
Man kifi don mayar da martani ga damuwa matakan cortisol sauke shi. A cikin wani binciken na makonni uku, an kwatanta abubuwan da ake amfani da man kifi da placebo (magungunan marasa amfani) don mayar da martani ga aikin damuwa. yana rage cortisol nunawa.
Ashwagandha
Ashwagandha wani kariyar ganye ne da ake amfani da shi a cikin maganin gargajiya don magance damuwa da taimakawa mutane su daidaita da damuwa.
Ashwagandha ya ƙunshi sinadarai da ake kira glycosides da aglycones waɗanda ake tunanin suna da tasirin magani. Wani binciken da aka yi na manya 60 da suka sha maganin ashwagandha ko placebo na kwanaki 98 sun gano cewa shan 125 MG na ashwagandha sau ɗaya ko sau biyu kowace rana. yana rage matakan cortisol ya nuna.
Wani binciken na 64 manya na shekarun damuwa na yau da kullum ya gano cewa wadanda suka dauki nauyin 300mg a cikin kwanaki 60 idan aka kwatanta da wadanda suka dauki placebo. matakin cortisolya nuna raguwa a cikin
Curcumin
Curcumin shine mafi yawan binciken da ake samu a cikin turmeric, kayan yaji wanda ke ba curry launin rawaya. Curcumin yana daya daga cikin mafi kyawun mahadi don lafiyar kwakwalwa da kwakwalwa.
An buga nazarin kimiyya mai inganci wanda ke nuna cewa curcumin yana da tasirin anti-inflammatory da antioxidant kuma yana iya ƙara BDNF, hormone girma na kwakwalwa.
Nazarin ya nuna cewa curcumin yana haifar da damuwa. karuwa a cikin cortisol yana nuna danniya.
A cikin nazarin dabba, an samo curcumin bayan damuwa mai tsanani. high cortisol matakanYa gano cewa zai iya juyawa.
A sakamakon haka;
high cortisol matakan A tsawon lokaci, yana iya haifar da kiba, hawan jini, ciwon sukari, gajiya da wahalar tattarawa.
Gwada sauƙaƙan shawarwarin salon rayuwa a sama don rage matakan cortisol, samar da ƙarin kuzari, da haɓaka lafiyar ku.
