Cortisol uye Stress

Nzira Yokurarama Noutano Paunonzwa Uchinetseka

Cortisol inobatana zvikuru nekunetseka. Ndiyo hormone inoshanda sechinokosha mumutambo wekushushikana kwemuviri uye inowanzoyerwa mukutsvakurudza sechiratidzo chekutambudzika. Cortisol inobata basa rinokosha mumuviri wekushanda; yakavanzwa ne-adrenal gland uye inobatanidzwa mumabasa anotevera nekuwedzera:

• Glucose yakakodzera metabolism
• Mutemo weropa

• Insulin yakasunungurwa pakutsvaga shuga yeropa
• Immune function
• Kuvhiringidza kupindura

Migumisiro Yakanaka yeCortisol

Cortisol inogona kuchinja pakati pevanhu uye kuvanhu vakafanana panguva dzakasiyana pazuva. Semuenzaniso, kazhinji, cortisol iripo mumuviri pamatunhu akakwirira mangwanani, uye pairi yakadzika usiku. Kudzokorora kunodzokorora zuva rega rega.

Inogonawo kuchinja kubva pane izvo munhu ari kutarisana nazvo. Somuenzaniso, kunyange kushungurudzika hakusiyo chikonzero chete chekuti cortisol yakavanzwa mukati meropa, yakanzi "hutoni hushushikana" nokuti yakavharwawo mumatunhu akakwirira munguva yekudzvinyirira kwemuviri uye inokonzerwa nekuchinja kwakasiyana-siyana kunokonzerwa mutumbi. Kuwedzera kwechidiki kwe cortisol kune zvimwe zvinobatsira:

• Kukurumidza kuputika kwesimba rekupona zvikonzero
• Heightened memory memory
• Kuwedzera kwekuchengetedzwa kwezvirwere
• Kutsigira pasi kunorwadza
• Inobatsira kuchengeta homeostasis mumuviri

Vamwe vanhu vanoona tsanga yakakura mu cortisol kupfuura vamwe kana vaine dambudziko. Izvo zvinogona zvakare kuderedza chiyero che cortisol iwe unogadzirisa mukutarisana nematambudziko. Izvi zvinogona kuitwa kuburikidza kushandisa maitiro ekugadzirisa zvinetso nguva dzose, izvo tichakurukurirana gare gare munyaya ino.

Migumisiro yeCortisol Yakawanda uye Kushungurudzika

Kunyange zvazvo cortisol iri chikamu chakakosha uye chinobatsira chemuviri wekupindura kudzvinyirira, zvakakosha kuti mhinduro yekudzivirirwa kwemuviri inobatanidzwa kuitira kuti mabasa emuviri awane kudzoka kune zvakasangana nekutevera chiitiko chinonetsa. Zvinosuruvarisa, mumamiriro edu ezvinhu ekumanikidzika, kunyanya kunetseka kwemuviri kunowanzogadziriswa kakawanda zvokuti muviri hausi nguva dzose mukana wekudzokera kune wakajairika, zvichikonzera mamiriro ekugadzikana kusingaperi .

Mazinga akareba uye mazhinji kwenguva refu e-cortisol muropa (sezvakaita avo vanobatana nekuzvidya mwoyo kusingaperi) ave akaratidzika kuva nemigumisiro yakaipa, yakaita seyi:

• Vakanetseka kugona kugona
• Yakaderedza utachiona hwebasa
• Ropa shuga kusaenzana zvakadai se hyperglycemia
• Kuderedza masimba emapfupa
• Deredza kudarika mumasumbu
• Kuwedzera kweropa
• Kudzivirira hutachiona hwemuviri uye kuputika kwemuviri mumuviri, kunonoka kuporesa kuporesa, nemimwe migumisiro yehutano
• Kuwedzera kwemuviri wemafuta, iyo inobatanidza nehuwandu hwehutano hwehutano kupfuura mafuta akaiswa kune dzimwe nzvimbo dzomuviri. Zvimwe zvehutano hwehutano hunobatanidza nekuwedzera kwemuviri mafuta kunokonzerwa nemwoyo, kurohwa, kuwedzera mararamiro emagetsi, huwandu hwakawanda hwe "bad" cholesterol (LDL) uye mashoma emhando ye "cholesterol" (HDL), iyo inogona kutungamirira kune dzimwe matambudziko ehutano.

Nzira Yokugara Nayo

Kuti kuchengeta cortisol kuve noutano hwakanaka uye pasi pesimba, kupindurwa kwemuviri wekuzorodza kunofanira kushandiswa mushure mokurwisana kana kupindura kwemhepo kunowanikwa. Iwe unogona kudzidza kudzikinura muviri wako nemaitiro akasiyana-siyana ekugadzirisa kushungurudza, uye iwe unogona kuita mararamiro emararamiro kuitira kuti uchengetedze muviri wako kuti urege kugadzirisa kushushikana pakutanga. Izvi zvinowanikwa nevakawanda kuti vabatsire zvikuru mukuzorodza muviri nemafungiro, zvichibatsira mutumbi mukuchengetedza cortisol yeutano hwakanaka:

• Kutungamirirwa Mifananidzo

• Kufamba

• Self-Hypnosis

• Dzidzira

• Yoga

• Kuteerera kuMimhanzi

• Kufuridzirwa Kurovedza

• Kufungisisa

• Zvepabonde

• Mimwe Miitiro

Cortisol newe

Sezvambotaurwa kare, cortisol kuchengetedzwa kwakafanana pakati pevanhu. Vanhu vane biologically 'wired' kuti vaite zvakasiyana kudzvinyirira. Munhu mumwe chete anogona kuvhara mazinga epamusoro e-cortisol kupfuura mumwe mumamiriro akafanana. Uye tsika iyi inogona kuchinja panguva dzakasiyana muupenyu hwemunhu. Zvidzidzo zvakaratidzawo kuti vanhu vanovhara zvakakwirira zve cortisol mukupindura kushungurudzika vanowanzodya kudya kwakawanda uye zvokudya zvakakwirira mumakhahydrates kupfuura vanhu vanovhara pasi cortisol. Kana iwe uri kunyanya kunetseka mupfungwa, zvakakosha zvikuru kwauri kuti udzidze maitiro ekugadzirisa mupfungwa uye uchengetedze mararamiro asina simba. iyi ndiyo nzira yakanaka yekuwana cortisol kuchengetedzwa pasi pesimba uye kuchengetedza mararamiro ane hutano panguva imwechete.

Kuwana rumwe ruzivo pamusoro pekunetseka uye zvigadziro kukubatsira iwe kuzvitarisa kunogona kukubatsira kuvaka miitiro inogona kukubatsira kuti utsungirire kushungurudzika kana kushungurudzika kwako kunokonzerwa.

_Sources:

_{Mayo Clinic. Kunyanya Kushungurudzika. http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037}