Cortisol yana daya daga cikin kwayoyin da aka samar a jiki kuma suna yin harin da ke cikin sunadarai. Kodayake ana kiran shi da damuwa a cikin damuwa saboda rawar da ke cikin hakkin jikin mutum ga damuwa, ya kuma yi wasu ayyuka masu mahimmanci. Wasu mutane suna mamakin idan matakin cortisol yana rinjayi nauyin jiki. Wannan labarin ya ba da cikakken bayani game da yiwuwar tasirin cortisol a kan ribar nauyi, ciki har da wasu hanyoyi don rage matakin ta a jiki.
Menene Cortisol kuma ta yaya yake shafar jikin ku?
Cortisol muhimmiyar al'ada ce ta steroid, wacce ta kasance ga al'adun hommones, da ake kira glucocorticoids. An samar da gland na da adrenal, wanda yake daidai sama da kodan. Baya ga taimaka dauki matsayin jikinka ga damuwa, sauran ayyukan da ta hada da:
Kara matakin sukari na jini
Rage kumburi
Rashin tsarin rigakafi
Taimakawa cikin metabolism na gina jiki
Yawancin lokaci ana saki Cortisol a kusa da hadadden murhun jikin ku, yayin da 50-60% aka saki bayan minti 30-40 na farkawa, sannan kuma matakin ya fadi yayin rana. An samar da samarwa da sakinta da saki da hypenyome da hypothalus wanda ke cikin kwakwalwarka.
Buƙatar yin yunwa, amma bi abincin
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A lokacin danniya, ana fitar da cortisol da adrenaline daga glandar adrenal. Wannan yana haifar da magungunan bugun jini da ƙaruwa da ƙarfi, suna shirya jikinku zuwa yanayin haɗari mai haɗari. Kodayake wannan amsawar al'ada ce, ci gaba da karuwa a cikin matakin cortisol zai iya haifar da sakamako mara kyau.
Shin matakin cortisol yana shafar nauyi?
Daga cikin dalilai da yawa da suka shafi nauyin jiki, dokar hormonal tana taka muhimmiyar rawa. Kodayake hommones, kamar cortisol, galibi suna cikin kunkuntar tsarin aikin ka, akwai wasu yanayi a cikin abin da zasu iya rage ko ɗaukaka.
Babban matakin na iya ba da gudummawa ga
Kogin ƙara a cikin matakin cortisol a cikin mayar da hankali ne ga damuwa al'ada ne kuma wanda ba a yuwu zai haifar da sakamako mara kyau. Koyaya, a wasu yanayi, matakin cortisol na iya kasancewa tare koyaushe. Wannan yawanci shine saboda damuwa ko irin wannan jihar, kamar abin da ke cikin cortisol a cikin jini ya kasance mai girma. Lokacin da matakin cortisol ya kasance an ɗaukaka shi, sakamakon sakamako masu zuwa na iya faruwa:
Ƙara yawan nauyi
Hadawar jini
gajiya
Canjin yanayi
m
flushed face
Fata thinning
Matsaloli da hankali tare
Juriya na insulin
A cikin yanayin yanayin damuwa na kullum, yana iya zama da wahala a kula da lafiyar al'adun cin abinci. Nazari daya tare da halartar mata masu lafiya 59 sun gano dangantakar da ke tsakanin cortisol da karuwa a ci gaba, wanda zai iya ba da gudummawa ga riba. Bugu da kari, ya gano haɗin tsakanin martani mafi girma da kuma yawan ciki na ciki maza da mata na 172, suna zaton cewa babban matakin cortisol zai iya haifar da wuce gona da iri. Duk da haka, damuwa da kuma cortisol matakan ba koyaushe suna da alaƙa kai tsaye, don haka akwai ƙarin bayanai don kafa dangantakar kai tsaye.
Ƙaramin matakin na iya haifar da asara mai nauyi
Kamar dai yadda babban matakin cortisol zai iya haifar da riba mai nauyi, ƙasa a wasu lokuta na iya haifar da asarar nauyi. Cutar mafi yawan misalin cutar ita ce cutar ƙara, wanda jikinku baya samar da isasshen adadin cortisol. Abubuwan da aka fi sani na bayyanar cututtuka na ƙarancin cortisol sun hada da:
raguwa na ci da nauyi asara
gajiya
Karancin sukari na jini
Gangwali ga gishiri
tsananin ƙarfi
tashin zuciya, amai ko ciwon ciki
tsoka ko ciwon kashi
Kodayake babban matakin cortisol na iya zama kamar na kowa ne, yana da mahimmanci a sani game da sakamakon matakan ƙananan cortisol.
Yadda za a magance kara nauyi saboda matakin cortisol
Kodayake a cikin rayuwar ku na iya zama dalilai masu yawa waɗanda ke da yiwuwar bayar da gudummawa don inganta matakin cortisol, akwai hanyoyi masu inganci da yawa don sarrafa matakin ta da hana shi haɓaka nauyi ko magance shi.
Kasance mai aiki. Ofaya daga cikin manyan hanyoyin da za a magance kiba na yau da kullun. Darasi na yau da kullun yana da alaƙa da raguwa a matakin damuwa kuma ya ba ku damar zama mafi tsayayya yayin da dalilai masu damuwa suna tasowa. Nazari daya tare da halartar mahalarta 3425 da suka ruwaito su wuce gona da iri, sun sami hanyar haɗi tsakanin matakin aikinsu da kuma bmi (bmi na bmi). Haka kuma, darussan suna motsa samar da masu ƙare hanyoyin kare masu ƙarewa - sunadarai waɗanda ke ba da labarin farin ciki waɗanda ke ba da gudummawa ga farin ciki da taimako don magance damuwa. Aiki na jiki na yau da kullun na iya ba da gudummawa ga asarar nauyi ko sarrafawa saboda adadin kuzari ƙone yayin horo.
Yi amfani da abinci mai mahimmanci. Wani mai iko kayan aiki don magance nauyin yana ƙaruwa saboda damuwa shine mai ilimi ko kuma abinci mai zurfi. Abin sani mai sani yana karfafa ka fahimci cewa kwarewar abincinka, gami da takamaiman sigina, kamar yunwa, bugun jini, dandano da rubutu. Bincike guda ɗaya ya bayyana alaƙar da ke tsakanin aikin abinci mai zurfi da ƙananan nauyin jiki. Hanya mafi sauki don fara yin amfani da abinci mai tsabta shine kawar da abubuwan jan hankali yayin cin abinci, wanda zai ba ku damar tabbatar da sigina na yunwar da bugun jini da bugun jini da bugun fama da satiety.
Hoto na kayan aiki
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Sadu da mai ilimin halaka ko abinci mai gina jiki. Wani hanyar da za ta iya jurewa da karuwa a nauyi, wanda za'a iya danganta shi da babban matakin cortisol, shine magana da mai ƙwararren masani, alal misali, masanin ilimin halayyar abinci ko abinci mai gina jiki. Psysyscotherapist zai iya taimaka maka kazo da wasu dabaru don rage damuwa na gaba daya, wanda, bi da bi, na iya taimaka maka ka sami damar sarrafa motsin rai. A gefe guda, wani abinci mai gina jiki na iya gudanar da horo na abinci mai gina jiki don kayan aikinku da ake buƙata don yanke shawara mai ƙoshin lafiya. Sau biyu hanya don inganta halayen abincinku da kuma rayuwa mai kyau shine matakin da yake da kyau wajen hana samun nauyi ko magance shi.
Yin bacci sosai. Barci sau da yawa watsi da m, wanda ya shafi matakin cortisol da kuma damar karuwa cikin nauyi. Tasirin yanayin bacci - na kullum - na iya ba da gudummawa ga karuwar rashin lafiya a cikin matakin cortisol. A tsawon lokaci, zai iya mummunan tasiri ga metabolism kuma yana haifar da karuwa a matakin wasu horar da hayaniya da ke da alaƙa da rijiya da ci. Don haka, samar da bacci na yau da kullun kowane dare na iya zama mai mahimmanci ga riƙe ingantaccen matakin cortisol. Janar Shawarar da zuwa bacci shine awanni 7-9 a rana, duk da cewa ya dogara da shekaru da sauran dalilai.
Kokarin yin tunani. Wani mai yuwuwar kayan aiki don sarrafa matakin cortisol - yin zuzzurfan tunani. Dalilin yin tunani shine ya koyar da tunanin ku don mayar da hankali da jujjuya tunani.