Maitiro ekudzikisa Cortisol Hormone Levels Zvakasikwa

cortisolihomoni yekushushikana inoburitswa kubva kune adrenal glands. Inosunungurwa neuropi mukupindura kunetseka kunobatsira muviri kurarama nemamiriro ezvinhu anonetsa.

Asi mumuviri cortisol mazinga Kana ikaramba yakakwira kwenguva yakareba, iyi hormone inogona kukuvadza zvakanyanya pane kunaka kumuviri. 

high cortisol nekufamba kwenguva, inokonzera uremu uye kuwedzera kweropa, inovhiringidza kurara, inokanganisa mafungiro, inoderedza simba uye inobatsira kuchirwere cheshuga.

Kushushikana uye cortisol zvinokanganisa sei huropi?

Cortisol inozivikanwa se "stress hormone". Iyo inowanzoitika steroid hormone inogadzirwa neadrenal glands uye inosunungurwa kana iri pasi pekunetseka kwepanyama kana kwepfungwa. Chaizvoizvo, zvinokonzeresa kurwa-kana-ndege mhinduro mumamiriro ezvinhu anonetsa.

Asi iyo inonyanya kukosha kune hutano, sezvo inobata basa rinokosha mune zvakawanda zvakasiyana-siyana zvemuviri maitiro.

cortisol mazinga Inowanzova yakakwirira mangwanani uye yakaderera usiku. Izvi zvakajairika, asi kana ikagara yakakwirira kwenguva yakareba, matambudziko anotanga kumuka.

zvisingaperi high cortisol mazinga:

- Inoshandura saizi, chimiro uye kushanda kwehuropi,

- Inoderedza uye inouraya masero ehuropi,

- Zvinokonzera kuchembera nguva isati yakwana muuropi,

-Inobatsira mukurasikirwa kwendangariro uye kushaikwa kwekutarisisa,

- Inodzikira kugona kwekukura kwemasero matsva europi,

- Kunowedzera kuzvimba muuropi.

Kushungurudzika kusingagumi uye mazinga akakwirira cortisolInowedzerawo basa muamygdala, nzvimbo yekutya yehuropi. Izvi zvinogadzira kutenderera kwakashata uko uropi hunogona kunge hwakanamira mukugara kurwa-kana-kubhururuka.

Kuzvidya mwoyoImhinduro yepfungwa nekuda kwekushushikana kusingaite. Kushungurudzika kwenguva refu mumuviri pamwe chete nekuzvidya mwoyo kunokonzera mamiriro ezvinhu anotevera;

- kuora mwoyo kukuru

- Bipolar disorder

- kushaya hope chirwere

- ADHD

- Anorexia

- bulimia

– Kudhakwa

- Dementia uye kukanganiswa kwekuziva

Chii chinoitika kana cortisol yakakwira?

Tsvakurudzo pamusoro pemakore gumi nemashanu apfuura cortisol mazingayakaratidza kuti ine mwero yakakwirira

Zvinetso zvisingaperi

High blood pressure, Type 2 chirwere cheshuga uye osteoporosis.

Kufuta

cortisol Inowedzera kudya uye inosaina muviri kuti uchinje metabolism yayo kuchengetedza mafuta.

manyaro

Inovhiringidza kutenderera kwezuva nezuva kwemamwe mahomoni, kukanganisa maitiro ekurara, zvichiita kuneta.

Kukanganisa kushanda kwehuropi

cortisol kunobatsira pakusagadzikana kwepfungwa nokuvhiringidza ndangariro.

Utachiona

Inodzivisa immune system, izvo zvinoita kuti zvive nyore kutapukirwa. 

Kunyangwe zvisingawanzo, apo cortisol mazinga akawandisakuva nechirwere chakakomba Cushing's syndromezvinogona kukonzera.

Low Cortisol Zviratidzo

yakaderera cortisol mazingaInogona kukonzera chirwere cheAdisonison. Zviratidzo zvechirwere ichi ndezvi:

- Kuneta

– dzungu

- kushaya simba kwetsandanyama

- Kuderera zvishoma nezvishoma

- kuchinja mafungiro

– Kusviba kweganda

- kuderera kweropa

Yakakwira Cortisol Zviratidzo

Yakawandisa cortisol inogona kubva mubundu kana semhedzisiro yeimwe mishonga. Cortisol yakawandisa inogona kukonzera Cushing's syndrome. Zviratidzo zvacho ndezvi:

- Hypertension

- kuputika kwechiso

- kushaya simba kwetsandanyama

– Nyota yakawedzerwa

- Kunyanya kuita weti

- kuchinja kwemafungiro akadai sekushatirwa

- Kuwedzera huremu kumeso uye mudumbu

- Osteoporosis

- Mavanga anooneka kana mapepuru anotsemuka paganda

– Kudzikira pabonde

Yakawandisa cortisol inogonawo kukonzera mamwe mamiriro uye zviratidzo, zvinosanganisira:

- Hypertension

– Type 2 chirwere cheshuga

- Kuneta

- Kukanganisa kushanda kwehuropi

– Zvirwere

Saka, iyo cortisol hormone level inogona kudzikiswa here? 

Kuderedza cortisol mazinga Kune shanduko yemararamiro uye matipi ezvekudya aunogona kuita.

Kurapwa Kwechisikigo kweHigh Cortisol Hormone

Rara nguva dzose uye nenguva

Nguva, kureba, uye kunaka kwekurara zvese cortisol hormonezvinokanganisa. Semuenzaniso, kuongororwa kwe28 zvidzidzo zvevashandi vekuchinja, cortisolAkaona kuti mukurumbira wakawedzera pavanhu vairara masikati kwete usiku. Nokufamba kwenguva, kushaya hope cortisol hormoneinoita kuti mazinga ayo awedzere.

Kutsauka kwemaitiro ekurara kunokanganisawo chiyero chemazuva ese chehomoni, zvichiita kuneta uye high cortisol inobatsira kune mamwe matambudziko akabatana nawo

Muzviitiko apo zvisingakodzeri kurara usiku, senge basa rekuchinja, cortisol hormone mazingaKuti uderedze kurara uye kunyatsorara, funga zvinotevera:

Iva anoshingaira

Iva nesimba panguva yekumuka uye edza kuenda kunorara nguva dzose sezvaunokwanisa.

Usanwa caffeine usiku

Dzivisa caffeine manheru.

Dzivisa kuratidzwa kune chiedza chakajeka usiku

Dzima komputa, terevhizheni, nharembozha masikirini, bvisa iwo. Kutaura zvazviri, chengetedza zvigadzirwa zvemagetsi kunze kweimba yako yekurara.

Deredza zvinotsausa usati warara

Bvisa zvinovhara nzeve, nyarara foni, uye dzivisa zvinwiwa nguva isati yasvika.

kumborara

Kana basa reshifiti richiita kuti nguva yako yokurara iite shoma, tora nguva umborara panguva dzakakodzera kuti uderedze kushaya hope.

Itai maekisesaizi asi musawanza

Kuita maekisesaizi, zvichienderana ne density, cortisol hormone levelinogona kuisimudza kana kuidzikisa. Kusimbisa muviri, nguva pfupi mushure mekurovedza muviri cortisolinosimudzira mukurumbira. 

Kunyangwe paine kuwedzera kwenguva pfupi, mazinga ayo anobva aderera. Uku kuwedzera kwenguva pfupi kunobatsira kuronga kukura kwemuviri kuti ubvise dambudziko.

gadzirisa kushushikana

pfungwa dzinoshungurudza, kusunungurwa kwe cortisol Chiratidzo chakakosha che Ongororo yevakuru zana nemakumi maviri nevaviri yakawana kuti kunyora pamusoro pezvakaitika kwavari zvakapfuura zvinoshungurudza zvaive nani pane kunyora nezvezviitiko zvinofadza zvehupenyu. cortisol mazingaAkaona kuti akanga aivandudza mukati memwedzi.

Zvidzidzise kuziva pfungwa, kufema, kurova kwemwoyo, uye zvimwe zviratidzo zvekushushikana, izvi zvichakubatsira kuziva panotanga kushushikana.

zorora

Zviitwa zvakasiyana-siyana zvekuzorora inoderedza cortisol mazinga proven. Kufema kwakadzika inzira iri nyore inogona kushandiswa chero kupi zvako pakuderedza kushushikana.

Muchidzidzo chevakadzi makumi maviri nemasere vezera repakati, kudzidziswa kwakadzika kufema cortisolKuderera kunosvika 50% kwakawanikwa.

Ongororo yezvidzidzo zvakawanda, massage therapy, cortisol mazingayakaratidza kudzikiswa kwe30%. mabasa anopfuura rimwe, Yogaari inoderedza cortisolinosimbisa kuti inobatsira kugadzirisa kushushikana uye kushushikana.

Tsvagiridzo inoratidza kuti mimhanzi inozorodza inogona zvakare cortisol hormone mazingaAkaratidza kuti airasa. Semuenzaniso, kuteerera mimhanzi kwemaminetsi makumi matatu chinhu chiri pa30 vadzidzi vechirume nevechikadzi vekuyunivhesiti. cortisol mazingaakazvideredza kusvika kumaminitsi makumi matatu ekunyarara kana kuona zvinyorwa.

nakidzwa

Yakaderera cortisol hormone mazingaImwe nzira kwandiri ndeyekufara. Mabasa anowedzera kugutsikana kwehupenyu anovandudza hutano, uye imwe yemhedzisiro ndeye cortisol hormonendiko kuridzora. Somuenzaniso, ongororo yakaitwa pavanhu vakuru vane utano hwakanaka 18 yakaratidza kuti muviri unopindura kuseka inoderedza cortisolakaratidza mushwi.

Kuita zvekuzvivaraidza ndeimwe yenzira zvakare. Ongororo yakaitwa pavakuru vezera repakati makumi mana nevapfumbamwe yakawana kuti kurima gadheni kwainyanya kushanda pane zvechinyakare basa rekurapa. inoderedza cortisolakaratidza mushwi.

Vaka hukama hwakanaka nevanhu

Shamwari nemhuri manyuko emufaro mukuru muhupenyu, asiwo manyuko makuru ekushushikana. Izvi, cortisol mazingazvinokanganisa chii.

cortisol Inowanikwa mune zviduku zvishoma mubvudzi. Huwandu hwe cortisol pamwe nehurefu hwebvudzi hunowedzera sezvo bvudzi rinokura. cortisol mazingazvinorevei. Izvi zvinobvumira vatsvakurudzi kufungidzira mazinga nekufamba kwenguva.

mubvudzi cortisol Zvidzidzo zvinoratidza kuti vana vane hupenyu hwemhuri hwakagadzikana uye hunodziya vanowanzove vane mwero wakaderera pane vana vanobva kudzimba dzine huwandu hwemakakatanwa.

Imwe nzvero yakaratidza kuti kushamwaridzana kworudo nomunhu waunodanana naye kwakava nomuuyo mukuru pakurova kwemwoyo uye BP isati yaita chiito chinotambudza kupfuura tsigiro inobva kushamwari.

pet care

Hukama nemhuka inogona kuderedza cortisol mazinga. Mune chimwe chidzidzo, kusangana nembwa yekurapa kwakakonzera kushushikana uye kukonzeresa kushungurudzika muvana panguva yediki yekurapwa. cortisol kuchinjaakazvideredza.

Imwe nzvero yavanhu vakuru 48 yakaratidza kuti mukati memamiriro ezvinhu anonetsa munzanga zvakanga zviri nani kutaura imbwa pane kuva netsigiro yeshamwari.

Varidzi vezvipfuyo, kana vakapihwa shamwari dzembwa cortisolyakawanawo kudzikira kukuru. 

iva norugare newe

Kunzwa kunyara, mhosva kana kusakwanisa kunotungamirira kumafungiro asina kunaka uye yakakwira cortisol mazingachii chinogona kutungamirira.

Rega kuzvipa mhosva uye dzidza kuzviregerera, saka manzwiro ekugara zvakanaka anowedzera. Kukudziridza tsika yekuregerera vamwe kunokosha zvakare kuhukama.

manzwiro emweya

Kuzvidzidzisa pakunamata, kukudziridza kutenda kwako kuvandudza cortisolinogona kukubatsira. Zvidzidzo zvinoratidza kuti vanhu vakuru vanotora zvitendero zvemweya vanowanzosangana nematambudziko ehupenyu sehurwere. yakaderera cortisol mazinga inoratidza zvavanoona. 

idya zvokudya zvine utano

Zvokudya zvinovaka muviri, cortisol hormoneInogona kuikanganisa kune yakanaka kana yakaipa. Shuga yekudya ndeimwe yemhando yekutanga inokonzeresa kuburitswa kwecortisol. Kugara uine shuga yakawanda cortisol levelanogona kuisimudza. 

Zvakatorwa pamwechete, izvi zvinokonzeresa zvinoratidza kuti masiwiti chikafu chinonyaradza, asi kazhinji kana shuga yakawandisa nekufamba kwenguva. cortisol inotsanangura kuwedzera.

Uyezve, zvimwe zvokudya chaiwo kuenzanisa cortisol mazinga zvinogona kubatsira: 

Chokoreti yakasviba

Chokoreti yakasviba Yakapfuma mune akawanda antioxidants anoderedza oxidative kusagadzikana, senge flavonols uye polyphenols. Besides cortisol zvakare inoderedza.

Zvidzidzo zviviri zvevakuru ve95 zvakaona kuti kudya chokoreti yakasviba kunogona kuderedza dambudziko rekushushikana. cortisol mhinduroyakaratidza kuti yakaderera

Zvibereko

Ongororo yevatyairi vemabhasikoro makumi maviri vakadya bhanana kana peya mukati merwendo rwemakiromita 20; zvichienzaniswa nemvura yekunwa chete cortisol mazinga akawa.

dema uye green tea

Mhando dzinoverengeka dzakasiyana dzetii dzine zvinobatsira pamazinga ecortisol. Zvinonzi green tea inodzvinyirira cortisol synthesis. Muchidzidzo chevarume makumi manomwe nevashanu vakanwa tii nhema kwemavhiki matanhatu, cortisol yakadzikira mukupindura basa rinoshungurudza kana ichienzaniswa nechimwe chinwiwa chine caffeine.

extra virgin mafuta omuorivhi

extra virgin mafuta omuorivhiIyo ine akawanda mabhenefiti ehutano, kunyanya nekuda kweayo ane simba anti-kuzvimba mhedzisiro. Iyo inewo musanganiswa unonzi oleuropein, unogona kuderedza cortisol mazinga.

Kudya yakawanda omega 3 uye shoma omega 6

Omega 3 mafuta mafuta anokosha ekushanda zvakanaka kwehuropi uye hurongwa hwetsinga. Vanovandudza kudzidza nekuyeuka uye vanodzivirira kubva kumatambudziko epfungwa akadai sekuora mwoyo, kusaziva zvakanaka, dementia uye chirwere cheAlzheimer. 

Vatsvagiri vakaona kuti kana vanhu vakawedzerwa neomega 3 fatty acids, pakave nekudzikira kukuru mukuburitswa kwecortisol.

Kune rumwe rutivi, zvakanyanyisa omega 6 fatty acid kushandiswa, kuzvimba uye cortisol mazingazvinoenderana nekuwedzera

Naizvozvo, dzivisa mafuta emiriwo akacheneswa sesoya, chibage, safflower, sunflower uye canola mafuta.

Wana zvakakwana antioxidants

Antioxidants haingopikisa oxidative kusagadzikana mumuviri, ivo zvakare cortisol mazingaInobatsirawo kuderedza.

Nekuda kwechidzidzo chevatambi, kuwedzera nema antioxidants akadai sehupfu hwemichero, hupfu hwakasvibirira, vhitamini C, glutathione uye CoQ10, cortisol uye zvimwe zviyero zvekushushikana zvakakonzera kudzikiswa kwakanyanya.

Kunyanya michero yakasviba inoderedza cortisol Iine anthocyanins anozivikanwa. Imwe ongororo yakawana kuti kuwanda kwevhitamini C kunoderedza kusagadzikana uye kuvandudza manzwiro.

Probiotics uye prebiotics

probioticsvane hushamwari uye symbiotic mabhakitiriya mune zvekudya zvakaita seyogati uye sauerkraut. Prebiotics, senge soluble fiber, inopa chikafu kune aya mabhakitiriya. Zvose probiotics uye prebiotics kuderedza mu cortisol Zvinobatsira.

Su

kupera mvura mumuviri inowedzera cortisol. Mvura yakanakira hydration uchidzivirira macalorie asina chinhu. Ongororo yevatambi vechirume vapfumbamwe yakaratidza kuti kuchengetedza hydration panguva yekudzidziswa kwemitambo kwakaderedza cortisol.

Zvimwe zvinovaka muviri zvinogona kushanda

Zvidzidzo zvakaratidza kuti zvimwe zvekudya zvinowedzera inogona kuderedza cortisol mazinga proved.

Mafuta ehove

Mafuta ehove, inoderedza cortisol Ndiyo imwe yeakanakisa masosi e omega 3 fatty acids inofungidzirwa.

Imwe ongororo yakatarisa kuti vanhu vanomwe vakapindura sei kumiyedzo inoshungurudza pfungwa kwemavhiki matatu. Rimwe boka revarume rakatora mishonga yemafuta ehove uye rimwe boka harina. 

Mafuta ehove mukupindura kushushikana cortisol mazinga yadonha. Mune chimwe chidzidzo chemavhiki matatu, mafuta ehove ekuwedzera akafananidzwa ne placebo (mushonga usingashandi) mukupindura basa rinoshungurudza. inoderedza cortisol kuratidzwa. 

Ashwagandha

Ashwagandha chishongedzo chemishonga chinoshandiswa mumishonga yechivanhu kurapa kusagadzikana uye kubatsira vanhu kugadzirisa kushushikana.

Ashwagandha ine makemikari anonzi glycosides uye aglycones anofungidzirwa kuti ane mishonga yemishonga. Chidzidzo chevakuru makumi mapfumbamwe nevasere vakatora ashwagandha supplement kana placebo kwemazuva makumi matanhatu vakawana kuti kutora 60 mg yeashwagandha kamwe kana kaviri pazuva. inoderedza cortisol mazinga akaratidza.

Chimwe chidzidzo chevanhu vakuru ve64 vezera rekushungurudzika kwenguva refu vakawana kuti avo vakatora 300mg yekuwedzera mumazuva e60 vachienzaniswa nevaya vakatora placebo. cortisol levelakaratidza kudzikira mukati

Curcumin

Curcumin ndiyo yakanyanya kutsvagirwa musanganiswa inowanikwa muturmeric, spice inopa curry iyo yero ruvara. Curcumin ndeimwe yeakanakisa komisheni yehuropi uye hutano hwepfungwa.

Zvidzidzo zvesainzi zvemhando yepamusoro zvakaburitswa zvichiratidza kuti curcumin ine anti-kuzvimba uye antioxidant mhedzisiro uye inogona kuwedzera BDNF, uropi hwekukura kwehomoni. 

Zvidzidzo zvinoratidza kuti curcumin inokonzera kushungurudzika. kuwedzera mu cortisol inoratidza kudzvinyirirwa.

Muzvidzidzo zvemhuka, curcumin yakawanikwa mushure mekushushikana kusingaperi. high cortisol mazingaAkaona kuti aigona kuzvidzosera.

Semagumo;

high cortisol mazinga nekufamba kwenguva, zvinogona kukonzera uremu, BP, chirwere cheshuga, kuneta uye kunetseka kuisa pfungwa.

Edza matipi akareruka emararamiro ari pamusoro kuti udzikise yako cortisol mazinga, kupa simba rakawanda, uye kugadzirisa hutano hwako.