Ukama huri pakati pe cortisol, kushushikana, uye kuora mwoyo
Masayendisiti akaziva kwenguva yakareba kuti vanhu vane kuora mwoyo kunowanzove nekuderedza maitiro e serotonin muuropi uye zvakakwirira zve cortisol muropa ravo. Sezvo cortisol yakabatana nekudzvinyirira, kutevedza kushushikana kwehupenyu hupenyu kunogona kubatsira kuderedza kusuruvara kwako.
Kunzwisisa Cortisol
Cortisol inokosha hormone inogadzirwa ne-adrenal glands, zvinyorwa zviduku zvinopedzisira zviri pamusoro peitsvo dzedu.
Cortisol yakavanzwa nemuviri mukupindura kushungurudzika, uye ndeimwe yehomoni miviri yedu inopinda mune izvo zvinozivikanwa se " kurwisana kana kupindura kwemhepo ." Cortisol, iyewo, inobata basa rinokosha mune zvose kubva kumitumbi yedu inoshandisa glucose (shuga), kuropa redu, kumabasa emasimba edu ezvirwere.
Mune madhidiki maduku, cortisol secretion ine zvakawanda zvinobatsira. Inotigadzirisa matambudziko, kungava mumuviri kana mupfungwa, inotipa simba rekushanda mukutarisana nekushungurudzika, uye kuputika kwemuviri wezvirwere zvekuzvidzivirira paunotarisana nezvirwere zvinotapukira. Kutevera iyi cortisol yakaita kuti hurumende ishande, zvisinei, miviri yedu inoenda kuburikidza nekudzivirirwa kwakakosha kupindura.
Dambudziko rinowoneka apo tine hupenyu hunopfuurira kana hurefu kwenguva refu, zvichikonzera kuenderera mberi kwekugadzira cortisol. Nhamba yakakwirira yakakwirira ye cortisol inogona kukonzera shuga yepamusoro yeropa, kukwira kweropa, kukwanisa kuderedza zvirwere, nekuwedzera mafuta ekuchengetedza mumuviri.
Mune mamwe mazwi, munguva pfupi, kuwedzera kwe cortisol kuchengetedzwa kunogona kubatsira mukurarama, asi kukwirira kwenguva refu kunogona kuita zvakasiyana.
Cortisol Levels Tendai Kuva Ipamusoro Muvanhu Vakadzvinyirirwa
Zvinonzwisisika kuti kune vanhu vasina kuora mwoyo yezinga re cortisol muropa riri pamusoro pemangwanani, zvino inoderera sezvo zuva rinopfuurira.
Kune vanhu vakaora mwoyo, zvisinei, cortisol inotanga mangwanani-ngwanani mangwanani uye haikwanisi kurega kana kuderera masikati kana manheru. Kukwidzwa kwekupedzisira masikati uye manheru makoridori ekuwanikwa ave akawanikwa munenge hafu yevanhu vanorarama nekuora mwoyo. Kunyange zvazvo chaiyo nzira inogona kutungamirira pakuora mwoyo isingazivikanwi, zvidzidzo zvechiremba zvinoratidza kuti cortisol yakasimudzirwa inogona kukonzera kushungurudzika kwekliniki nenzira imwe neimwe inopinda nenzira iyo serotonin, neurotransmitter inokurudzira mafungiro, inoparidzirwa.
Zvisinei pasinei nokuti cortisol inobatsira here pakuora mwoyo, zvisinei, tinoziva kuti kushungurudzika kusingaperi kunogona kutungamirira kune cortisol yakakwirira, iyo iyo inobatanidza nemamiriro ezvinhu akadai semagetsi emagetsi.
Cortisol uye Kuora Kwokurapa
Kunyange zvazvo masayendisiti asati achiri kunyatsoziva nezvekuti uye sei cortisol inokanganisa maitiro e-serotonin kana zvimwe zvikamu zvekuora mwoyo, cortisol inokosha mune imwe nzira nenzira yevanhu vane kuora mwoyo. Izvo zvakawanikwa kuti vanhu vane cortisol yakakwirira havakwanise kugamuchira kurapwa nehupfungwa . Izvi zvinogona kureva kuti kurapwa kunogona kuderedza cortisol mazinga, zvakadai sekugadzirisa kushungurudzika, kunenge iri chikamu chinokosha chekuora mwoyo kwehutano.
Kushungurudzika Kunobata Sei Ubongo
Apo patinenge tiri pasi pekutambudzika, ubongo hwedu hunoti miviri yedu kutanga kutora hormone dzinoshungurudza, dzakadai sa cortisol uye adrenaline, kuedza kubata. Kunyange zvazvo mahormone aya anokonzera zvinogona kubatsira mukuenzanisa, kuva navo kushanda zuva rose kwemazuva akawanda nekuda kwekuenderera mberi kunetseka kunotyisa uye kunogona kuita kuti maurotransmitter ari muurwere hwedu, sa serotonin, kurega kushanda zvakanaka, zvingatitumira kuderera.
Nzira Dzakasikwa Yokuwedzera Serotonin
Serotonin inonzi neurotransmitter muuropi iyo inoratidzika kuchinja mafungiro, chido, uye kurara, pakati pezvimwe zvinhu.
Ndiyo neurotransmitter yakave yakanyatsogadzirisa muviri wedu "kunzwa zvakanaka" makemikari. Kune dzimwe nzira dzepanyama dzingabatsira kusimbisa mbeu yako serotonin kupfuura kungotora antidipressants . Izvi zvinosanganisira:
- Kudzidzira: Kunyange zvazvo zvakaratidzwa zvakajeka kuti muviri unoita kuti muviri uwedzere mafungiro, zvidzidzo zvakawanda zvakaratidzawo kuti inowedzera maitiro e-serotonin muuropi.
- Kurara zvakanaka: Kuwana kukwana kwakakwana uye kuchengetedza kurara nguva dzose kunobatsirawo kubvisa kuora mwoyo nekuvandudza mafungiro.
- Chiedza chekuvhenekera: Zuva rezuva rinoshandiswa, asi kunyanya mumwedzi yechando, kunyanya kuedza kuburikidza nenzira yekurapa chiedza kunogona kubatsira.
- Kurinda caffeine: Caffeine inogona kuderedza serotonin mazinga, saka funga kuderedza kana kutomisa kudya kwako.
Nzira Dzokuderedza Kudzvinyirira
Mukuwedzera pakuwedzera serotonin, kuderedza kushungurudzika kwako kunogona kubatsira kubvisa migumisiro yekuora mwoyo, zvichida nekuderedza cortisol inogara yakakwirira. Heano dzimwe nzira dzakanaka dzokuderedza kushungurudzika kwako:
- Funga kufungisisa. Kushandisa kufungisisa kwave kwakaratidza kuderedza kushushikana nekuzvidya mwoyo, kuwedzera mafungiro ako, uye kunyange kubatsira zvirwere zvepanyama semusoro wemusoro.
- Relax. Iva nechokwadi chokuti iwe unotora nguva zuva rega rega, kunyange kana iri maminetsi mashomanana, kuti unyatsorega muviri wako nepfungwa dzako.
- Tora chikamu chako chekufamba: Sezvambotaurwa pamusoro apa, kurovedza muviri kunobatsira mafungiro ako uye kunokubatsira kuti unzwe zvakanaka pamusoro pako, pamwe nekukurukurirana nemhuka yako yaanoda ichakubatsirawo kuti uzorore.
- Ita massage. Kuchengetedza kwakaratidza kubatsirwa kunoderedza kushungurudzika, kuzvidya mwoyo, uye kukanganisa.
- Ita mune imwe nyanzvi yekurapa. Kupenya, kuveza, kubata, kupikisa ... chero zvaunosarudza, kuita mukati mako mhizha kunogona kubatsira kubvisa kushungurudzika.
- Chengetedza bhuku. Kuzvipa iwe nzvimbo kuti uzvibudisire kunze hazvirevi kungosunungura chete, zvinogona kukubatsira kuti utarise kushungurudzika iwe ungasave wakatoziva kuti waive nawo. Dzidza zvakawanda pamusoro pekushandisa shanduro sechinetso chekuisa pfungwa mupfungwa .
- Ita chimwe chinhu chaunoda zuva nezuva. Kunyange kana iri kwemaminitsi gumi chete, kukwanisa kuverenga chitsauko chinotevera chebhuku iyo yaunopinda mukati kana kutamba gitare yako ichakubatsira iwe kubvisa imwe steam.
Kana uchiri kunetseka, tarisa nzira idzi kuti utange kugadzirisa dambudziko nhasi .
Pasi Pano paCortisol, Kushungurudzika, Serotonin, uye Kuora Mwoyo
Pane nzira dzakawanda dzinogona kuita kuti hurumende iwedzere kuora mwoyo, zvichida kuburikidza nehutachiona hwema serotonin kana kuti nedzimwe nzira dzomugumo, kunyange zvazvo tisingatauri maitiro emamwe maitiro akaiswa pano. Chinonyanya kukosha ndechokuti uone kuti kukwirira kwe cortisol kunogona kuita kuti chirwere chako chekuora mwoyo chisanyanya kushanda, uye nzira yakanakisisa yekuderedza cortisol maitiro haisi kuburikidza nemamwe mashoma ekuderedza kuderedza maitiro asi kuburikidza nekugadzirisa mararamiro ehupenyu hwekutambudzika.
> Sources:
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