1 - Kushungurudzika Kunobata Sei Ubongo Hwako
Isu tose tinoziva kushungurudzika. Uku kunetseka kunoitika zuva rega roga uye rinouya nenzira dzakasiyana-siyana. Zvinogona kuva kushungurudzika kwekuedza kuronga mhuri, basa, uye kuzvipira kwekuchikoro. Inogona kusanganisira nyaya dzakadai sehutano, mari, uye hukama. Pane imwe neimwe iyo patinotarisana nekutyisidzira, pfungwa dzedu nemitumbi inotanga kuita chimwe chinhu, kukurudzira kuti vatarise nyaya (kurwisana) kana kudzivisa dambudziko (kumhanya) .
Zvichida wakanzwa zvose pamusoro pekuti kushungurudzika kwakaipa sei kwepfungwa dzako nomuviri wako. Inogona kukonzera zviratidzo zvepanyama zvakadai sepfungwa uye kurwadziwa kwepfupa. Inogona kukonzera matambudziko emafungiro akadai sekuzvidya mwoyo kana kusuruvara. Inogona kutotungamirira kune zvinetso zvetsika zvakadai sekutsamwa kwehasha kana kudya kwekudya.
Zvaunogona kunge usingazivi ndezvokuti kushungurudzika kunogonawo kuchinja zvakanyanya kuuropi hwako. Mukutarisana nekunetseka, uropi hwako hunopinda mune zvakasiyana-siyana zvekuita - zvimwe zvakanaka nezvimwe zvakaipa - zvakagadzirirwa kuunganidza nekuzvidzivirira pachavo kubva kune zvinogona kutyisidzira.
Vatsvakurudzi vakaona kuti dzimwe nguva kushungurudzika kunogona kubatsira kusimbisa pfungwa uye kuvandudza kukwanisa kuyeuka zvakanyatsoitika pamusoro pezvinoitika. Mune dzimwe nguva, kushungurudzika kunogona kukonzera zvakasiyana-siyana zvakashata zvinokonzerwa neuropi zvichibva pakubatsira pakurapa kwepfungwa kuti chaizvoizvo kuora uro hweuropi.
Ngatinyatsoongororei shanu yenzira dzinoshamisa dzinoshungurudza dzinokanganisa uropi hwako.
2 - Kunyanya Kushungurudzika Kwepfungwa Kunowedzera Ngozi Yechirwere Chepfungwa
Mune chidzidzo chakabudiswa mu Molecular Psychiatry , vatsvakurudzi vakawana kuti kushungurudzika kusingaperi kunoguma nekuchinja kwenguva refu muuropi. Izvozvo zvinoshandiswa, zvinoratidzira, zvinogona kubatsira kutsanangura kuti sei avo vane ruzivo rwekusagadzikana kusingaperi vanowanzosangana nemafungiro emafungiro nekuzvidya mwoyo gare gare muupenyu.
Vatsvakurudzi vanobva kuYunivhesiti yeCalifornia - Berkeley vakaita nhungamiro yezviongorori vachitarisa zvinokonzera kushungurudzika kusingaperi pauropi. Vakaziva kuti kushungurudzika kwakadaro kunoita masero akawanda ekubudisa myelin, asi neuron shomanana kudarika. Chigumisiro chekuvhiringidzika uku kwakawanda kweeelin mune dzimwe nzvimbo dzeuropi, izvo zvinovhiringidza nguva nekuenzanisa kwekutaurirana.
Kunyanya, vatsvakurudzi vakatarisa kuti kushungurudzika kwakakonzera sei hippocampus yeuropi. Vanotaura kuti kushungurudzika kunogona kuita basa mukuvandudza kwepfungwa dzepfungwa dzakadai sekuora mwoyo uye kukanganisika kwepfungwa dzakasiyana-siyana.
3 - Kushungurudzika Kunoshandura Utano hweBongo
Migumisiro yezviongorori nevatsvakurudzi vanobva kuYunivhesiti yeCalifornia - Berkeley yakaratidza kuti kushungurudzika kusingaperi kunogona kutungamirira kushanduka kwenguva refu muhutano nekushanda kweuropi.
Uropi hunoumbwa neuroni uye masero ekutsigira, anozivikanwa se "gorozi nyaya" ane mhosva yekufunga zvakakwirira sekuita sarudzo uye kugadzirisa matambudziko . Asi uropi hunewo izvo zvinozivikanwa se "nyaya dema," iyo inoumbwa neesexons dzose dzinobatana nedzimwe nzvimbo dzouropi kutaurira ruzivo. Nyaya yakachena inodanwa nokuda kwemafuta, machena sheath anozivikanwa seyelelin inopoteredza majekons anokurumidza kusimbisa zviratidzo zvemagetsi zvinoshandiswa kuparidzira ruzivo muhupi hwose.
Kuwedzera kwehuwandu hwemyelin iyo vatsvakurudzi vakacherechedza nekuda kwekuvapo kwekusingaperi kushungurudzika hakungoguma nekuchinja kwechinguva pfupi pachiyero pakati pepachena uye grey nyaya - inogonawo kutungamirira kuchinjwa chechigarire muurongwa hweropi.
Vanachiremba uye vanotsvakurudza vakaona kare kuti vanhu vanotambura nechekugumburwa kwepfungwa zvinokonzerwa nehutano zvakare vane uropi husina kukwana kusanganisira kusaenzana mujeri nemuchena.
Nyanzvi yezvepfungwa Daniela Kaufer, muongorori ari shure kwekuongorora-pasi kwekuedza, anoratidza kuti haisi kushungurudzika kunokanganisa uropi uye manyoguru emagetsi nenzira imwechete. Kushushikana kwakanaka , kana rudzi rwekunetseka kunobatsira iwe kuti uite zvakanaka mukutarisana nechinetso, unobatsira foni uropi nenzira yakanaka, zvichiita kuti uwane hutano hwakasimba uye hukuru hwakasimba.
Kuzvidya mwoyo kusingaperi, kune rumwe rutivi, kunogona kutungamirira kune matambudziko akawanda. "Iwe uri kusika uropi hunove hwakasimba kana hutambudzwa zvikuru nehutano hwepfungwa, huchibva pakuenzanisa kwemukati mutsva iwe unotanga mutsva muupenyu," akatsanangura Kaufer.
4 - Kushungurudzika kunouraya maCells Brain
Mukuongorora kwakaitwa nevatsvakurudzi vanobva kuRosalind Franklin University of Medicine and Science, vatsvakurudzi vakaona kuti chimwe chinhu chinokonzera kushungurudzika kwevanhu chinogona kuuraya mutsva mutsva muhopi yehapiocampus.
Hippocampus ndeimwe yenharaunda dzeuropi dzakabatana zvakanyanya nekuyeuka , manzwiro , uye kudzidza. Ichowo chimwe chezvinhu zviviri zveuropi apo neurogenesis , kana kuumbwa kwemasero matsva europi, inoitika muupenyu hwose.
Mukuedza, boka rekutsvakurudza rakaisa ratsana mutsva mugedhi nemakungu maviri akare kwenguva yakareba kwemaminitsi makumi maviri. Iko kanyori kaduku yakabva yatariswa nechisimba kubva kune vagari vakura vemujeri. Gare gare kuongororwa kwemakumbo maduku kwakawana kuti vakanga vane cortisol marefu kusvika kanomwe kudarika iyo yemakonzo vakanga vasati vambosangana nematambudziko evanhu.
Imwe nyanzvi yakaratidza kuti kunyange hurumende dzakatarwa pasi pedambudziko dzakanga dzaita nhamba yakafanana yevatsva neuroni sevaya vakanga vasati vaona kushungurudzika, pakanga paine kuderedza kunoshamisa kwemajeri emasero masvondo gare gare. Mune mamwe mazwi, apo kushungurudzika kwakanga kusingaiti kunokonzera kuumbwa kwetsva neurons, yakaita kuti kana masero iwayo asaparara kana kuti kwete.
Saka kushungurudzika kunogona kuuraya masero europi, asi kune chero chinhu chinogona kuitwa kuderedza kukanganisa kunokonzera kushungurudzika?
"Nhanho inotevera ndeyokunzwisisa kuti kushungurudzika kuderedza sei kupona uku," akatsanangura mutungamiri munyori Daniel Peterson, Ph.D. "Tinoda kuziva kana mishonga inopesana nezvinodzvinyirira inogona kukwanisa kuchengetedza izvi zvitsva zvisingagadziriswi neurons zviripo."
5 - Kushungurudzika Kunopera Bongo
Kunyange pakati pevanhu vane utano hwakanaka, kushungurudzika kunogona kutungamirira kukunamira munzvimbo dzeuropi dzinobatanidzwa nekugadzirisa manzwiro, metabolism, uye memory.
Kunyange zvazvo vanhu vanowanzobatanidza zvisizvo zvisina kunaka kune kamwe-kamwe, kushungurudzika kwakanyanya kunokonzerwa nezviitiko zvinoshandura hupenyu (zvakadai sengozi yepanyama, njodzi yemotokari, rufu rwemudiwa), vatsvakurudzi vanonyatsoratidza kuti ichinetso chezuva nezuva chekuti isu tose tinoita sekutarisana nazvo , nekufamba kwenguva, zvinogona kuita kuti pave nehutano hwakasiyana-siyana hwepfungwa.
Mune imwe tsvakurudzo, vatsvakurudzi veYunivhesiti yeYale vakatarisa vatori vechikamu vane utano 100 vakapa ruzivo pamusoro pezviitiko zvinotambudza muupenyu hwavo. Vatsvakurudzi vakacherechedza kuti kufungidzira kudzvinyirira, kunyange kunyanya kushungurudzika, kwakatungamirira maduku maduku mumutambo we prefrontal cortex, nzvimbo yeuropi yakabatana nezvinhu zvakadaro sekuzvidzora uye manzwiro.
Kusingaperi, kushungurudzika kwezuva nezuva kwakaonekwa sekusava nehuwandu hwehutano hwehuropi asi hunoita kuti vanhu vawedzere kunetseka kuuropi shrinkage pavanotarisana nematambudziko, zvinetso zvinotambudza.
"Kuunganidza zviitiko zvinotambudza zvehupenyu zvinogona kuita kuti zvive zvakaoma kune vamwe vanhu kurarama nekushungurudzika mune ramangwana, kunyanya kana chiitiko chinotevera chichida chinoda kudzora, kugadzirisa mafungiro, kana hutano hwakagadziriswa hwekugadzirisa," akadaro munyori wekutungamirira, Emily Ansell.
Zvinofadza kuti boka rekutsvakurudza rakaonawo kuti marudzi akasiyana ekutambudzika aiva nemigumisiro yakasiyana pauropi. Zvimwe zviitiko zvinodzvinyirira zvangobva kuitika, kufanana nokurasikirwa nebasa kana kuva mumatambudziko emotokari, kazhinji kacho kwakakanganisa kuziva kwepfungwa. Zviitiko zvinotambudza, kufanana nerufu rwemudiwa kana kutarisana nechirwere chakakomba, chakakonzera zvakanyanya nzvimbo dzepfungwa.
6 - Kushungurudzika Kunokuvadza Kurangarira Kwako
Kana iwe wakamboedza kuyeuka zvakadzama zvechiitiko chinotambudza, iwe unenge uchiziva kuti dzimwe nguva kushungurudzika kunogona kuita kuti zviitiko zvive zvakaoma kuyeuka. Kunyangwe kunetseka kuduku kunogona kuva nekukurumidza kunokonzera kukuyeuka kwako, zvakadai sekurwadziwa kuti uyeuke kuti motokari yako chii kana kuti iwe wakasiya chikwereti chako kana iwe wakanonoka kubasa.
Chimwe chekutsvakurudza kwegore ra2012 chakawana kuti kusagadzikana kusingaperi kunokanganisa kune izvo zvinozivikanwa sepfungwa yekuyeuka, kana kukwanisa kuyeuka ruzivo nzvimbo yezvinhu zviri mumamiriro ezvinhu uye nzvimbo yekugara. Chidzidzo chegore ra2014 chave chichiratidza kuti marefu ehutemoni ekudzvinyirira cortisol akabatanidzwa nekukanganwa kwenguva pfupi kunoderera mumakonzo akwegura.
Zvose zvinokonzera kushungurudzika mupfungwa kunongororwa pamhando dzakasiyana-siyana, imwe yacho ndiyo nguva. Kuongorora kwakasiyana-siyana kwakaratidza kuti kana kushungurudzika kuchiitika pakarepo vasati vadzidza, chiyeuchidzo chinogona kuwedzerwa kuburikidza nekubatsira mukurangarira kugadzirisa.
Kune rumwe rutivi, kushungurudzika kwakaratidzwa kunokanganisa kuyeuka kuyeuka . Semuenzaniso, vatsvakurudzi vakaratidza kakawanda kuti kusvibiswa kudzvinyiriri mushure mekuyeuka kwekuchengetedzwa kwekuchengetedza kunotungamirira kuderedza kushanda mumamiriro evanhu nemhuka.
Nepo kushungurudzika kwechokwadi chikamu chehupenyu chisingagoni kudzivirirwa muzviitiko zvakawanda, vatsvakurudzi vanotenda kuti nekunyatsonzwisisa kuti sei uye sei kushungurudzika kunokonzera uropi, vanogona kuwana ruzivo rwekudzivirira kana kutosimbisa mamwe ekudzvinyirira kunounza. Somuenzaniso, dzimwe nyanzvi dzinoratidza kuti kutsvakurudza kwakadaro kunogona kuita basa mukugadzirwa kwezvinodhaka zvakagadzirirwa kudzivirira zvinokuvadza zvinokonzera kushungurudzika muuropi.
References
Anderson, RM, Birnie, AK, Koblesky, NK, Romig-Martin, SA, & Radley, JJ (2014). Adrenocortical status inofanotaura kuenzana kwekukanganiswa kwezera kwepakutanga mu prefrontal maitiro epurasitiki uye kushanda memori. Journal of Neuroscience, 34 (25), 8387-8397; doi: 10.1523 / JNEUROSCI.1385-14.2014.
Ansell, EB, Rando, K., Tuit, K., Guarnaccia, J., & Sinha, R. (2012). Kuwedzera kwekutambudzika uye maduku mashoma gorosi inowanikwa mumutambo wepamusoro, anterior cingulate, uye insula munzvimbo. Biological Psychiatry, 72 (1), 57-64. doi: 10.1016 / j.biopsych.2011.11.022.
Chetty, S., et al. (2014). Kushungurudzika uye glucocorticoids kukurudzira oligodendrogenesis mune mukuru mukuru wei hippocampus. Molecular Psychiatry, 19, 1275-1283. doi: 10.1038 / mp.2013.190.
Conrad, CD (2012). Kubvunzurudza kwakakosha kwekusingaperi kushungurudzika kwekugadzirisa pamusana pokudzidza nekudzidzira . Kufambira mberi muNeuro-Psychopharmacology uye Biological Psychiatry, 34 (5) , 742-755.
Hathaway, B. (2012, Jan. 9). Kunyangwe mune utano, kushungurudza kunokonzera uropi kuti ude, Yale kudzidza inoratidza. YaleNews. Kudzorerwa kubva ku http://news.yale.edu/2012/01/09/even-healthy-stress-causes-brain-shrink-yale-study-shows
Sanders, R. (2014, Feb. 11). Uchapupu hutsva hwokuti kushungurudzika kusingaperi hunokonzera uropi hutano hwepfungwa. UC Berkely News Center. Kudzorerwa kubva ku http://newscenter.berkeley.edu/2014/02/11/chronic-stress-predisposes-brain-to-mental-illness/
Society for Neuroscience. (2007, March 15). Zuva rakatevera chiitiko chinotambudza, makonzo anorasikirwa nemasero europi. SayenziDaily . Yakadzorerwa kubva ku www.sciencedaily.com/releases/2007/03/070314093335.htm