Uwehlisa njani amaNqanaba eHormone yeCortisol Ngokwendalo

icortisolyihomoni yoxinzelelo ekhutshwa kumadlala eadrenal. Ikhutshwa yingqondo ekuphenduleni uxinzelelo ukunceda umzimba ukujamelana neemeko ezixinzelelekileyo.

Kodwa emzimbeni amanqanaba e-cortisol Ukuba ihlala iphakamileyo ixesha elide, le hormone inokwenza ingozi ngaphezu kokulungileyo emzimbeni. 

i-cortisol ephezulu ngokuhamba kwexesha, kubangela ubunzima kunye noxinzelelo lwegazi oluphezulu, luphazamisa ubuthongo, luchaphazela kakubi isimo sengqondo, lunciphisa amanqanaba omandla kwaye lube negalelo kwisifo seswekile.

Uxinzelelo kunye ne-cortisol iyichaphazela njani ingqondo?

ICortisol yaziwa ngokuba yi "hormone yoxinzelelo". Yinto ngokwemvelo ihomoni ye-steroid eveliswa yi-adrenal glands kwaye ikhutshwe xa iphantsi koxinzelelo lomzimba okanye lwengqondo. Ngokwenene, ibangela impendulo yokulwa-okanye-indiza kwiimeko ezixinzelelekileyo.

Kodwa ikwayimfuneko kakhulu kwimpilo, njengoko idlala indima ebalulekileyo kwiinkqubo ezininzi ezahlukeneyo zomzimba.

amanqanaba e-cortisol Ngokuqhelekileyo iphezulu ekuseni kwaye iphantsi ebusuku. Oku kuqhelekile, kodwa xa ihlala iphakamileyo ixesha elide, iingxaki ziqala ukuvela.

ngokungapheliyo amanqanaba aphezulu e-cortisol:

-Ukutshintsha ubungakanani, ukwakheka kunye nokusebenza kwengqondo,

-Iyancipha kwaye ibulale iiseli zengqondo,

-Ibangela ukuguga kwangaphambi kwexesha engqondweni,

-Inegalelo ekulahlekeni kwenkumbulo kunye nokungabikho kokugxila,

-Yehlisa amandla okukhula kweeseli ezintsha zobuchopho,

– Yandisa ukudumba kwingqondo.

Uxinzelelo olungapheliyo kunye namanqanaba aphezulu icortisolKwakhona kwandisa umsebenzi kwi-amygdala, iziko loloyiko lobuchopho. Oku kudala umjikelo okhohlakeleyo apho ingqondo inokuthi ibambelele kwimeko yokulwa-okanye yokubhabha.

UkuxhalabaYimpendulo yengqondo ngenxa yoxinzelelo olungaqhelekanga. Uxinzelelo lwexesha elide emzimbeni kunye nokuxhalaba kubangela ezi meko zilandelayo;

-ingxaki enkulu yokudakumba

- Ukuxhuzula

- isifo sokulala

-I-ADHD

-I-Anorexia

-Bulimia

– Ukunxila

-Isifo sengqondo esiyingozi kunye nokuphazamiseka kwengqondo

Kwenzeka ntoni xa i-cortisol iphezulu?

Uphando kwiminyaka eyi-15 edlulileyo amanqanaba e-cortisolibonise ukuba iphezulu ngokuphakathi

Iingxaki ezingapheliyo

Uxinzelelo lwegazi oluphezulu, uhlobo lwe-2 yeswekile kunye ne-osteoporosis.

Ukutyeba

icortisol Iyakwandisa ukutya kwaye ibonise umzimba ukuba uguqule imetabolism yayo ukugcina amanqatha.

ukukhathala

Iphazamisa imijikelezo yemihla ngemihla yamanye amahomoni, ukuphazamisa indlela yokulala, kubangela ukukhathala.

Ukuphazamiseka kokusebenza kwengqondo

icortisol inegalelo ekuphazamisekeni kwengqondo ngokuphazamisa inkumbulo.

Usulelo

Ithintela amajoni omzimba, nto leyo eyenza kube lula ukosuleleka. 

Nangona kunqabile, xa amanqanaba e-cortisol ephezulu kakhuluukuba nesifo esibi I-Cushing's syndromeinokubangela.

Iimpawu ezisezantsi zeCortisol

amanqanaba e-cortisol aphantsiInokubangela isifo sika-Addison. Iimpawu zale meko zezi:

- Ukudinwa

– isiyezi

– ubuthathaka kwezihlunu

– Ukuncipha kancinci kancinci kobunzima

-Ukutshintsha kweemvakalelo

– Ukwenziwa mnyama ulusu

– uxinzelelo lwegazi oluphantsi

Iimpawu eziphezulu zeCortisol

I-cortisol eyongeziweyo inokuvela kwi-tumor okanye njengempembelelo yecala lamayeza athile. I-cortisol eninzi inokukhokelela kwi-Cushing's syndrome. Iimpawu zezi:

-Uxinzelelo lwegazi

- ukugungxula ubuso

– ubuthathaka kwezihlunu

– Ukonyuka konxano

- Ukuchama rhoqo

-Ukutshintsha kweemvakalelo njengokucaphuka

– Ukufumana ubunzima okukhawulezayo ebusweni nasesiswini

- I-Osteoporosis

– Imikrwelo ebonakalayo okanye iintanda ezimfusa eluswini

– Ukunciphisa umdla wokwabelana ngesondo

I-cortisol eninzi kakhulu inokubangela ezinye iimeko kunye neempawu, kuquka:

-Uxinzelelo lwegazi

– Uhlobo lwesi-2 seswekile

- Ukudinwa

- Ukuphazamiseka kokusebenza kwengqondo

– Usulelo

Ke, ngaba inqanaba lehomoni ye-cortisol linokuthotywa? 

Ukunciphisa amanqanaba e-cortisol Kukho utshintsho kwindlela yokuphila kunye neengcebiso zesondlo onokuzisebenzisa.

Unyango lweNdalo lweHormone ephezulu yeCortisol

Lala rhoqo nangexesha

Ixesha, ubude, kunye nomgangatho wokulala zonke cortisol hormoneiyayichaphazela. Umzekelo, uphononongo lwezifundo ezingama-28 zabasebenzi beshifti, icortisolWafumanisa ukuba udumo luyanda kubantu abalala emini kunasebusuku. Ngokuhamba kwexesha, ukuphuthelwa cortisol hormoneyenza ukuba amanqanaba ayo anyuke.

Ukuphambuka kwiipatheni zokulala kwakhona kuphazamisa ibhalansi yehomoni yemihla ngemihla, ekhokelela ekudinweni kunye i-cortisol ephezulu inegalelo kwezinye iingxaki ezinxulumene nazo

Kwiimeko apho kungekho mfuneko yokulala ebusuku, njengomsebenzi wokutshintsha, amanqanaba ehomoni ye-cortisolUkunciphisa ukulala kunye nokwandisa ukulala, qwalasela oku kulandelayo:

Yiba nokusebenza

Yiba nomzimba ngexesha lokuvuka kwaye uzame ukulala rhoqo kangangoko kunokwenzeka.

Musa ukusela i-caffeine ebusuku

Gwema i-caffeine ngokuhlwa.

Kuphephe ukuvezwa kukukhanya okuqaqambileyo ebusuku

Cima ikhompyuter, umabonwakude, izikrini zefowuni ephathwayo, uzikhuphe. Enyanisweni, gcina izixhobo ze-elektroniki ngaphandle kwegumbi lakho lokulala.

Nciphisa iziphazamiso ngaphambi kokulala

Susa iiplagi ezindlebeni, vala ifowuni, kwaye uphephe izinto ezingamanzi ngaphambi nje kokulala.

Thatha ukulala kancinci

Ukuba umsebenzi weshifti ucutha iiyure zakho zokulala, thatha isikhephe ngamaxesha afanelekileyo ukuze unciphise ukuphuthelwa.

Zilolonge kodwa ungagqithisi

Ukwenza umthambo, kuxhomekeke kubuninzi, inqanaba lehomoni ye-cortisolinokusinyusa okanye siyithobe. Ukuzivocavoca ngamandla, ngokukhawuleza emva kokuzivocavoca icortisolkuphakamisa isidima. 

Nangona kukho ukwanda kwixesha elifutshane, amanqanaba ayo ayancipha. Oku kwanda kwexesha elifutshane kunceda ukulungelelanisa ukukhula komzimba ukukhulula umngeni.

lawula uxinzelelo

iingcinga ezicinezelayo, ukukhululwa kwe-cortisol Luphawu olubalulekileyo lwe Uphononongo lwabantu abadala be-122 lufumene ukuba ukubhala malunga namava abo adlulileyo oxinzelelo kwakungcono kunokubhala ngamava obomi obuhle. amanqanaba e-cortisolUfumanise ukuba uyiphucule kungaphelanga nenyanga.

Ziqeqeshe ukuba wazi iingcinga, ukuphefumla, izinga lokubetha kwentliziyo, kunye nezinye iimpawu zokuxinezeleka, oku kuya kukunceda ukuba uqaphele xa uxinezeleko luqala.

Phola

Iindlela ezahlukeneyo zokuzilolonga yehlisa amanqanaba e-cortisol ziqinisekisiwe. Ukuphefumla nzulu yindlela elula enokusetyenziswa naphina ukunciphisa uxinzelelo.

Kuphononongo lwabasetyhini abaphakathi kweminyaka engama-28, uqeqesho oluqhelekileyo lokuphefumla nzulu icortisolUkuncipha okumalunga nama-50% kwafunyanwa.

Uphononongo lwezifundo ezininzi, unyango lwe-massage, amanqanaba e-cortisolibonise ukuhla nge-30%. ngaphezu komsebenzi omnye, yogai yehlisa i-cortisoliqinisekisa ukuba inceda ukulawula ukuxhalaba kunye noxinzelelo.

Uphando lubonisa ukuba umculo ophumlayo unako nako amanqanaba ehomoni ye-cortisolWabonisa ukuba uyilahlile. Ngokomzekelo, ukuphulaphula umculo kangangemizuzu engama-30 yinxalenye yabafundi abangama-88 abangamadoda nabasetyhini baseyunivesithi. amanqanaba e-cortisolyayinciphisa yaya kutsho kwimizuzu engama-30 yokuthula okanye ukubukela uxwebhu.

yonwaba

Ukunciphisa amanqanaba ehomoni ye-cortisolEnye indlela kum kukonwaba. Imisebenzi eyandisa ulwaneliseko lobomi iphucula impilo, kwaye enye yeziphumo cortisol hormonekukuyilawula. Ngokomzekelo, uhlolisiso lwabantu abadala abasempilweni abali-18 lwafumanisa ukuba indlela umzimba osabela ngayo xa uhleka yehlisa i-cortisolubonise ukuhamba ze.

Ukubandakanyeka kwizinto zokuzonwabisa kukwayenye yeendlela. Uphononongo lwabantu abadala abangama-49 abakwiminyaka ephakathi lufumanise ukuba ukusebenza egadini kusebenza ngakumbi kunonyango lwemveli lomsebenzi. yehlisa i-cortisolubonise ukuhamba ze.

Yakha ubudlelwane obunempilo nabantu

Abahlobo kunye nosapho bangumthombo wolonwabo olukhulu ebomini, kodwa bangumthombo omkhulu woxinzelelo. Oku, amanqanaba e-cortisolichaphazela ntoni.

icortisol Ifumaneka kwiimali ezincinci kwizinwele. Ubungakanani be-cortisol kubude beenwele buyanda njengoko iinwele zikhula. amanqanaba e-cortisolingaba ithetha ntoni. Oku kuvumela abaphandi ukuba baqikelele amanqanaba ngokuhamba kwexesha.

ezinweleni icortisol Uphononongo lubonisa ukuba abantwana abanobomi bentsapho obuzinzile nobufudumeleyo badla ngokuba namanqanaba asezantsi kunabantwana abasuka kumakhaya anamazinga aphezulu ongquzulwano.

Olunye uphononongo lubonise ukuba ukusebenzisana ngothando kunye neqabane elithandanayo kunempembelelo enkulu kwisantya sentliziyo kunye noxinzelelo lwegazi ngaphambi komsebenzi onzima kunenkxaso evela kumhlobo.

ukhathalelo lwesilwanyana sasekhaya

Ubudlelwane nezilwanyana inokuthoba amanqanaba e-cortisol. Kolunye uphononongo, ukusebenzisana nenja yonyango kubangele uxinzelelo kunye noxinzelelo kubantwana ngexesha lenkqubo encinci yezonyango. utshintsho cortisolyanciphisa.

Olunye uhlolisiso lwabantu abadala abangama-48 lwabonisa ukuba ngexesha loxinezeleko lwentlalo kwakulunge ngakumbi ukubhekisela kwinja kunokuba ufumane inkxaso yomhlobo.

Abanini bezilwanyana zasekhaya, xa benikwa amaqabane enja icortisolkwakhona ukwehla okukhulu. 

yiba noxolo nawe

Ukuziva uneentloni, ukuziva unetyala okanye ukungafaneleki kukhokelela ekucingeni okubi kunye amanqanaba aphezulu e-cortisolyintoni enokukhokelela.

Yeka ukuzibeka ityala kwaye ufunde ukuzixolela, ngoko iimvakalelo zokuba sempilweni ziyanda. Ukuhlakulela umkhwa wokuxolela abanye kubalulekile kubudlelwane.

iimvakalelo zomoya

Ukuzifundisa ngokwasemoyeni, ukukhulisa ukholo lwakho ukuphucula i-cortisolinokukunceda. Uphononongo lubonisa ukuba abantu abadala abamkela iinkolelo zokomoya banokujamelana neengxaki zobomi ezifana nokugula. amanqanaba e-cortisol aphantsi ibonisa into abayibonayo. 

ukutya ukutya okunempilo

Isondlo, cortisol hormoneInokuchaphazela okulungileyo okanye okubi. Ukutya kweswekile yenye yezinto ezibangela ukukhutshwa kwe-cortisol. Ukutya okuphezulu rhoqo kweswekile umgangatho we-cortisolingayiphakamisa. 

Xa zidibene, ezi ziphumo zibonisa ukuba iilekese kukutya okuthuthuzelayo, kodwa rhoqo okanye iswekile egqithisileyo ngokuhamba kwexesha. icortisol ichaza ukwanda.

Ukongeza, ezinye izidlo ezithile ukulinganisa amanqanaba e-cortisol inokunceda: 

Itshokholethi emnyama

Itshokholethi emnyama Isityebi kwii-antioxidants ezininzi ezinciphisa uxinzelelo lwe-oxidative, njenge-flavonols kunye ne-polyphenols. Ngaphandle koko icortisol nayo yehlisa.

Izifundo ezibini zabantu abadala abangama-95 zifumanise ukuba ukusebenzisa itshokolethi emnyama kunokunciphisa ingxaki yoxinzelelo. impendulo ye-cortisolyabonisa ukuba iyancipha

Iziqhamo

Uphononongo lwabakhweli beebhayisikile abangama-20 batya ibhanana okanye ipere ebudeni bohambo lweekhilomitha ezingama-75; xa kuthelekiswa namanzi okusela kuphela amanqanaba e-cortisol yawa.

iti emnyama neluhlaza

Iindidi ezininzi ezahlukeneyo zeti zineziphumo eziluncedo kumanqanaba e-cortisol. Kuchazwa ukuba iti eluhlaza icinezela i-cortisol synthesis. Kuphononongo lwamadoda angama-75 asela iti emnyama kwiiveki ze-6, i-cortisol yehla ekuphenduleni umsebenzi onzima xa kuthelekiswa nesiselo esahlukileyo se-caffeine.

ioli yomnquma enyulu

ioli yomnquma enyuluIneenzuzo ezininzi zempilo, ngakumbi ngenxa yeziphumo zayo ezinamandla zokuchasa ukudumba. Ikwanekhompawundi ebizwa ngokuba yi-oleuropein, enokunciphisa amanqanaba e-cortisol.

Ukutya okuninzi omega 3 kunye ne-omega 6 encinci

Omega 3 oyile ziioyile eziyimfuneko ekusebenzeni ngokufanelekileyo kwengqondo kunye nenkqubo ye-nervous. Baphucula ukufunda kunye nenkumbulo kwaye bakhusela kwiziphazamiso zengqondo ezifana nokudakumba, ukuphazamiseka okungephi, ukuphazamiseka kwengqondo kunye nesifo se-Alzheimer's. 

Abaphandi bafumanise ukuba xa abantu bongezwa nge-omega 3 fatty acids, kukho ukuncipha okukhulu kokukhutshwa kwe-cortisol.

Kwelinye icala, kakhulu omega 6 fatty acid ukusetyenziswa, ukuvuvukala kunye amanqanaba e-cortisolehambelana nokunyuka kwe

Ke ngoko, kunqande i-oyile yemifuno esulungekileyo efana neembotyi zesoya, umbona, i-safflower, i-sunflower kunye neoli ye-canola.

Fumana i-antioxidants eyaneleyo

Ii-Antioxidants azichani kuphela noxinzelelo lwe-oxidative emzimbeni, nazo amanqanaba e-cortisolIkwanceda ekwehliseni.

Njengomphumo wophando kwiimbaleki, ukongezwa kunye ne-antioxidants ezifana neziqhamo zeziqhamo, i-powders eluhlaza, i-vitamin C, i-glutathione kunye ne-CoQ10, icortisol kunye neminye imilinganiselo yoxinzelelo yakhokelela ekunciphiseni okukhulu kakhulu.

Iziqhamo ezimnyama ngakumbi yehlisa i-cortisol Iqulethe i-anthocyanins eyaziwayo. Olunye uphononongo lwafumanisa ukuba idosi ephezulu yevithamin C yanciphisa ukuxhalaba kunye nokuphucula isimo sengqondo.

Iiprobiotics kunye ne-prebiotics

iiprobioticszibhaktheriya ezinobuhlobo kunye ne-symbiotic ekutyeni okufana neyogathi kunye ne-sauerkraut. I-prebiotics, njengefayibha enyibilikayo, ibonelela ngezondlo kwezi bhaktheriya. Zombini probiotics kunye prebiotics ukunciphisa i-cortisol Kuyanceda.

Su

ukuphelelwa ngamanzi emzimbeni inyusa i-cortisol. Amanzi alungile kwi-hydration ngelixa uphepha iikhalori ezingenanto. Uphononongo lwabagijimi abangamadoda alithoba lubonise ukuba ukugcina i-hydration ngexesha loqeqesho lwezemidlalo kunciphisa amanqanaba e-cortisol.

Ezinye izongezo zesondlo zinokusebenza

Uphononongo lubonise ukuba ezinye izongezo zokutya inokuthoba amanqanaba e-cortisol bungqina.

Ioli yeentlanzi

Ioli yeentlanzi, yehlisa i-cortisol Ngomnye wemithombo engcono kakhulu ye-omega 3 fatty acids eqwalaselwayo.

Olunye uphononongo lujonge indlela abantu abasixhenxe abasabela ngayo kuvavanyo loxinzelelo lwengqondo kwiiveki ezintathu. Elinye iqela lamadoda lathatha izongezelelo zeoyile yentlanzi kwaye elinye iqela alizange. 

Ioli yeentlanzi ekuphenduleni uxinzelelo amanqanaba e-cortisol yawisa. Kolunye uphononongo lweeveki ezintathu, izongezo zeoli yeentlanzi zafaniswa ne-placebo (ichiza elingasebenziyo) ekuphenduleni umsebenzi onzima. kunciphisa i-cortisol ibonisiwe. 

Ashwagandha

I-Ashwagandha sisongezelelo semifuno esisetyenziswa kumayeza esintu ukunyanga ixhala kunye nokunceda abantu baqhelane noxinzelelo.

I-Ashwagandha iqulethe iikhemikhali ezibizwa ngokuba yi-glycosides kunye ne-aglycones ekucingelwa ukuba ineempembelelo zonyango. Uphononongo lwabantu abadala abangama-60 abathathe isongezelelo se-ashwagandha okanye i-placebo kangangeentsuku ezingama-98 bafumanisa ukuba ukuthatha i-125 mg ye-ashwagandha kanye okanye kabini yonke imihla. yehlisa amanqanaba e-cortisol wabonisa.

Olunye uphando lwabantu abadala be-64 abaneminyaka yobudala bexinzelelo lufumene ukuba abo bathatha izongezo ze-300mg kwiintsuku ze-60 xa kuthelekiswa nalabo bathatha indawo ye-placebo. umgangatho we-cortisolwabonisa ukwehla

Curcumin

I-Curcumin yeyona nto ifunyenwe kwi-turmeric, i-spice enika i-curry umbala wayo omthubi. I-Curcumin yenye yezona zinto zihamba phambili kwingqondo kunye nempilo yengqondo.

Izifundo zenzululwazi ezikumgangatho ophezulu ziye zapapashwa zibonisa ukuba i-curcumin ineempembelelo ezichasayo kunye ne-antioxidant kwaye inokunyusa i-BDNF, i-hormone yokukhula kwengqondo. 

Uphononongo lubonisa ukuba i-curcumin ibangela uxinzelelo. ukwanda kwe-cortisol ibonisa uxinzelelo.

Kwizifundo zezilwanyana, i-curcumin ifunyenwe emva koxinzelelo olungapheliyo. amanqanaba aphezulu e-cortisolWafumanisa ukuba unokuwurhoxisa umva.

Ngenxa yoko;

amanqanaba aphezulu e-cortisol ngokuhamba kwexesha, kunokubangela ubunzima, uxinzelelo lwegazi oluphezulu, isifo seswekile, ukudinwa kunye nobunzima bokugxila.

Zama amacebiso alula okuphila angentla ukuze wehlise amanqanaba e-cortisol, unikeze amandla amaninzi, kwaye uphucule impilo yakho.