Hormonal Peestroika: Ichokwadi kuti Cortisel anokurumidza kurema

Anonim

Cortisol ndeimwe yemazhinji mahormone ayo anogadzirwa mumuviri uye anoshanda semapfungwa yemakemikari. Kunyangwe iyo inowanzodaidzwa kunzi kushushikana kwehomoni nekuda kweiyo basa mukuita kwemuviri kune kushushikana, kunoitawo mamwe mabasa akakosha. Vamwe vanhu vari kushamisika kana mwero weCortisol achikurudzirwa nehurumende yemuviri. Chinyorwa ichi chinotsanangura zvakadzama pamusoro pesimba rinogona kuita kweCortisol pane uremu kuwana, kusanganisira dzimwe nzira dzekudzora chikamu charo mumuviri.

Chii chinonzi cortisol uye chinoita sei muviri wako?

Cortisol is restiid steroid hormone, iyo iri yekirasi yeHormone, inonzi glucocorticids. Iyo inogadzirwa ne adrenal gland, inowanikwa pamusoro peiyo itsvo. Pamusoro pekubatsira maitiro emuviri wako kune kushushikana, mamwe mabasa ayo anosanganisira:

Wedzera huwandu hweshuga hweropa

Kuderedza kuzvimba

Kudzvinyirira kweiyo immune system

Rubatsiro mune nutrient metabolism

Cortisol inowanzoburitswa pakati peiyo circadian rhythm yemuviri wako, nepo 50-60% inoburitswa mushure memaminitsi makumi matatu kusvika makumi matatu ekumuka, uye ipapo chikamu chinowira masikati. Kugadzirwa kwayo uye kusunungurwa kunotongwa nehasha dzako uye hypothalamus inowanikwa muuropi hwako.

Kuda nzara, asi tevera kudya

Kuda nzara, asi tevera kudya

Mufananidzo: Pasina Kurege.com.

Munguva yekusimudzira kushushikana, cortisol uye adrenaline inoburitswa kubva kune adrenal gland. Izvi zvinokonzeresa kuputika kubiridzira uye kuwedzera kwesimba, kugadzirira muviri wako kumamiriro ezvinhu anogona kuve nengozi. Kunyangwe kuita uku kwakajairika, kuwedzera kwekuenderera mberi mune iyo cortisol kunogona kutungamira kune zvisina kunaka mhedzisiro.

Chikamu che cortisol chinokanganisa uremu here?

Pakati pezvakawanda zvezvinhu zvinokanganisa uremu hwemuviri, marombo emukuru anoita basa rakakosha. Kunyangwe mahormone, akadai secortisol, anowanzo kuwanikwa mune yakamanikana mhando yeiyo encocrine system yemuviri wako, pane mamwe mamiriro ezvinhu aunogona kuderedzwa kana kukwidziridzwa.

Chikamu chepamusoro chinogona kupa

Kuwedzera kushoma mumuyero weCortisol mukupindura kushushikana kwakajairika uye kusingafungiri kukonzera kukanganisa kwakashata. Zvakangodaro, mune zvimwe zviitiko, mwero weCortisel anogona kuramba achisimudzwa. Izvi zvinowanzoitika nekuda kwekushushikana kana mamiriro akadaro, kunge sedhishing syndrome, nekuda kweiyo nhanho yekiramu muropa rinoramba rakakwira. Kana mwero wechiramba uchiramba uchisimudzwa, zvinotevera mhedzisiro zvinogona kuitika:

Kuwedzerwa uremu

Yakakwidziridzwa kweropa

kupera simba

Kushandurwa kwemanzwiro

kutsamwisa

Chiso chakabiwa

Kuderera kweganda

Matambudziko nekutarisirwa kutariswa

Insulin kuramba

Mumamiriro ezvinhu ekushushikana kusingaperi, zvingave zvakaoma kuchengetedza tsika dzakanaka. Kudzidza kumwechete kwevakadzi vane makore 59 vane hutano kwakawana hukama huripo pakati pemazinga eCortisol uye kuwedzera kwekudya, izvo zvinogona kubatsira kuwana uremu. Uye zvakare, chimwe chidzidzo chakawana kubatana pakati pekupindura kwepamhepo uye nehutinheni hombe muboka revarume nevakadzi vane makore 172, vachifungidzira kuti chikamu chepamusoro chetirti chinogona kutungamira pakudya. Zvakangodaro, kushushikana uye mazinga eCortisol hazviwanzo kuwirirana zvakananga, saka pane imwe data yekugadzira hukama hwakananga.

Light Level inogona kukonzera kurasikirwa uremu

Seizvo semukuru wepamusoro weCortisol inogona kukonzera uremu kuwana, yakaderera mune zvimwe zviitiko zvinogona kukonzera kurema uremu. Muenzaniso unoshamisa kwazvo, chirwere chezvirwere, mamiriro aunoita muviri wako usaberekesa nhamba yakakwana yeCortisol. Zviratidzo zvinozivikanwa kwazvo zveiyo yakaderera chikamu cheCortisol inosanganisira:

Kuderera kwechikumbiro uye kurema uremu

kupera simba

Low Low Ropa Shuga

Turakiti remunyu

Kuzeza

kusvotwa, kurutsa kana kurwadziwa mudumbu

muswe kana pfupa kurwadziwa

Kunyangwe iyo yakakwirira chikamu checortisol chingaite seinogona kuita seyakawedzera, zvakakoshawo kuziva nezve mhedzisiro yeyakaderera cortisol mazinga.

Maitiro ekuita nekuwedzera uremu nekuda kweiyo mwero weCortisol

Kunyangwe muhupenyu hwako panogona kuve nezvakawanda zvekunetseka izvo zvinogona kubatsira pakuvandudza mwero weCortisol, pane nzira dzinoverengeka dzinoverengeka dzekugadzirisa huwandu hwayo uye dzichidzivirira kuwana uremu kana kuibatanidza.

Gara uchishanda. Imwe yenzira huru dzekurwisa kurwisa kuremerwa kunogara kuchidzikama. Kugara uchiita basa kwakabatana nekuderera kweiyo nhanho yekunetseka uye kukubvumidza iwe kuti uve unodzivirira kana zvinhu zvinoshungurudza zvinomuka. Imwe fundo nekutora chikamu kwa 3425 vatori vechikamu avo vanoti kufungidzira kwepamoyo, vakawana chinongedzo pakati pechikamu chemuviri chemuviri uye bmi (muviri misa index). Uyezve, maekisesaizi anokurudzira kugadzirwa kwe endorphin- anopa zvigaro zvakanaka zvinopa mufaro uye kubatsira kutsungirira kushushikana. Kugara uchiita muviri kuita kunogona kuitawo kuti uremu kurasikirwa kana kutonga nekuda kwemakoriori akapiswa panguva yekudzidziswa.

Dzidzira kuziva zvinovaka. Chimwe chishandiso chine simba chekurwisa uremu chinowedzera nekuda kwekushushikana ndeyekuziva kana kune intuitive toprition. Kuziva zvinokubatsira kukurudzira kunyatsoziva chako chikafu chekudya, kusanganisira chaicho masaini, senge nzara, mariro, kuravira uye kuumbwa. Imwe yekudzidza yakakura yakaratidza hukama pakati petsika yehutano hwehutano uye uremu hwakaderera. Nzira yakapusa yekutanga kudzidzira munhu anoziva zvekuziva zvekuti kubvisa zvinhu zvinotsausa uku uchidya, izvo zvichakubvumira kunyatsoziva zviratidzo zvenzara uye magetsi.

Mufananidzo wakarurama zvigadzirwa

Mufananidzo wakarurama zvigadzirwa

Mufananidzo: Pasina Kurege.com.

Sangana neanorapist kana nutritionist. Imwe nzira yekutsungirira nekuwedzera kwehuremu, iyo inogona kubatana neyakakwirira yearch, ndeyekutaura nemuridzi wemunhu anokwanisa, semuenzaniso, chiremba wepfungwa kana muhutano. Psychotherapist inogona kukubatsira kuti uuye nemamwe mareti kuti uderedze kushushikana kwechiitiko, izvo, zvinogona kukubatsira kushandisa zvakanyanya zvekunyangadza. Kune rimwe divi, munhu anovaka muviri anogona kuitisa kudzidziswa noutano kune ruoko zvishandiso zvako zvaida kuita sarudzo dzakanaka dzekudya. Kusvikira kune mbiri yekuvandudza maitiro ako ezvekudya uye hutano hwepamoyo inhanho yakanaka kwazvo mukudzivirira kuremerwa kuwana kana kuibatanidza.

Kurara zvimwe. Kurara kunowanzofuratirwa kusiyanisa, kunobata zvakanyanya huwandu hwekiramu ye cortisol uye kugona kugona kwehuremu. Kutyorwa kweiyo yekurara modhi - kusingaperi kana kupinza - kunogona kubatsira pakuwedzera kusingaonekwe mune iyo mwero weCortisol. Nekufamba kwenguva, zvinogona kukanganisa metabolism yako uye kukonzera kuwedzera kwemamwe mwero wemamwe mahormone anoenderana nenzara uye nzara, iyo inogona kutungamira kuhuremu. Saka, kupa kurara kwakajairika husiku hwese kunogona kuve kwakanyanya kukosha kwekuchengeta huwandu hwehutano hwechiroteni. Iko kurudziro yakajairika yekurara ndeye maawa 7-9 pazuva, kunyangwe izvo zvinoenderana nezera uye zvimwe zvinhu.

Dzidzira kufungisisa. Chimwe chishandiso chinogona kudzora chikamu checortisol - kufungisisa. Chinangwa chekufungisisa ndechekudzidzisa pfungwa dzako kuti utarise pfungwa uye dzinotungamira pfungwa.

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