Chilichonse Choyenera Kudziwa Zokhudza Kutopa Kwa Adrenal ndi Kutopa Kwa Adrenal

Zamkati

• Kodi Kutopa Kwa Adrenal N'kutani, Komabe?
• Kodi Kutopa kwa Adrenal N'chiyani?
• Zizindikiro Zotopa Kwambiri za Adrenal
• Momwe Mungadziwire Kutopa Kwa Adrenal
• Chithandizo cha Kutopa kwa Adrenal
• Nanga Nanga Zakudya Zotopa ndi Adrenal?
• Ndani Ayenera Kuyesa Kutopa kwa Adrenal Diet?
• Mfundo Yofunika Kwambiri
• Onaninso za

Ah, kutopa kwa adrenal. Mkhalidwe womwe mwina mudamvapo…koma osadziwa tanthauzo lake. Nenani za # relatable.

Kutopa kwa adrenal ndiye mawu omwe amaperekedwa kuzizindikiro zomwe zimakhudzana ndi kupsinjika kwakanthawi, komanso kupsinjika kwakukulu. . Ndiye mumadziwa bwanji ngati muli ndi kutopa kwa adrenal kapena mumangokhala paphompho musabata yoyipa kuntchito?

Apa, akatswiri azaumoyo amakupatsirani chitsogozo cha kutopa kwa adrenal, kuphatikiza kutopa kwa adrenal, choti muchite ngati muli nacho, komanso chifukwa chake njira yothetsera kutopa ndi adrenal ingakhale yopindulitsa kwa aliyense.

Kodi Kutopa Kwa Adrenal N'kutani, Komabe?

Monga momwe mungaganizire, kutopa kwa adrenal kumayenderana ndi zotupa za adrenal. Monga chotsitsimutsa: Ma adrenal glands ndi tinthu ting'onoting'ono tokhala ngati chipewa tomwe timakhala pamwamba pa impso. Ndi ochepa, koma amagwira ntchito yofunika kwambiri pakugwira ntchito kwa thupi lonse; udindo wawo waukulu ndi kupanga mahomoni ofunikira monga cortisol, aldosterone, epinephrine, ndi norepinephrine, akufotokoza dokotala wa naturopathic Heather Tynan. Mwachitsanzo, tiziwalo timene timatulutsa timadzi tambiri timene timayambitsa kupsinjika maganizo mwa kutulutsa cortisol (hormone ya kupsinjika maganizo) kapena kutulutsa norepinephrine (hormone ya "nkhondo kapena kuthawa").

Mahomoni amakhudzanso chilichonse chomwe chili mthupi, ndipo popeza tiziwalo timene timatulutsa timadzi timene timatulutsa timadzi timeneti, timathandizanso kuthupi. Mwachitsanzo, chifukwa amatulutsa cortisol, "ma adrenals amagwira ntchito molakwika monga kuwongolera kuchuluka kwa shuga m'magazi, kuwongolera kagayidwe, kuwongolera kutupa, kupuma, kupsinjika kwa minofu, ndi zina zambiri," akufotokoza motero katswiri waumoyo Josh Axe, DNM, CNS, DC, woyambitsa wa Ancient Nutrition, ndi wolemba buku la Zakudya za Keto ndipo Zakudya za Collagen.

Nthawi zambiri, ma adrenal glands amadzilamulira okha (kutanthauza kuti amayamba kuchitapo kanthu okha, monga ziwalo zina zofunika) ndipo amatulutsa mahomoni poyankha zokopa zakunja (monga imelo yovutitsa yantchito, nyama zowopsa, kapena kulimbitsa thupi kwa HIIT) kumanja. mlingo. Koma ndizotheka kuti ma gland awa asagwire ntchito (kapena kutopa) ndikusiya kusiya kupanga mahomoni oyenera munthawi yoyenera. Izi zimatchedwa "adrenal insufficiency" kapena matenda a Addison. "Kusakwanira kwa adrenal ndikudziwika komwe kumadziwika ndi zamankhwala momwe mahomoni a adrenal (monga cortisol) amakhala otsika kwambiri kotero kuti amatha kuyezedwa ndi kuyezetsa," akufotokoza Tynan.

Apa ndi pamene zimakhala zachinyengo: "Nthawi zina, anthu amakhala ndi 'pakati pa chikhalidwe'," anatero dokotala wamankhwala ogwira ntchito komanso oletsa kukalamba Mikheil Berman M.D., ndi Hormone Correction. "Kutanthauza, kuti ma adrenal hormone awo sali kotero otsika kwambiri kuti ali ndi matenda a Addison, koma kuti ma adrenal glands sakugwira ntchito mokwanira kuti amve kapena kukhala athanzi." Izi zimatchedwa kutopa kwa adrenal. ndipo naturopaths amazindikira ngati kutopa kwa adrenal.

"Kutopa kwa adrenal sikuvomerezeka mwalamulo ndi International Classification of Diseases, Tenth Revision (ICD-10), yomwe ndi njira yodziwitsa anthu zaumoyo yomwe inshuwaransi imavomerezedwa ndi madokotala ambiri azachipatala aku Western," akutero Dr. Berman. (Zogwirizana: Momwe Mungayanjanitsire Mahomoni Anu Mwachilengedwe Kuti Mukhale Ndi Mphamvu Zamuyaya).

"Palibe umboni uliwonse wasayansi wothandizira kutopa kwa adrenal ngati chowonadi chazachipatala," akuvomereza a Salila Kurra, M .D., Endocrinologist komanso wothandizira pulofesa wa zamankhwala ku Columbia University Medical Center. Komabe, madokotala ndi akatswiri azaumoyo omwe amaphunzitsidwa njira zosiyanasiyana amakonda kumva mosiyana.

Kodi Kutopa kwa Adrenal N'chiyani?

Kupsinjika maganizo. Zambiri. "Kutopa kwa adrenal ndi vuto lomwe limayamba chifukwa cha kukondoweza kwambiri kwa adrenal glands chifukwa cha kupsinjika kwa nthawi yayitali," akutero Axe.

Mukapanikizika (ndipo kupsinjika kumeneku kungakhale kwakuthupi, m'maganizo, m'malingaliro, kapena kuphatikiza zonse zitatu) ma adrenal glands amauzidwa kuti atulutse cortisol m'magazi anu. Mukapanikizika kwambiri, nthawi zonse amatulutsa cortisol, yomwe imawagwira ntchito kwambiri komanso kuwafooketsa, akutero Axe. "Ndipo m'kupita kwanthawi, kupsinjika kwakanthawi kumawasokoneza kuthekera kochita ntchito yawo ndikupanga cortisol pakafunika kutero." Apa ndipamene kutopa kwa adrenal kumayamba.

"Kutopa kwa adrenal kumafika pamene sungathe kutulutsa cortisol yokwanira, chifukwa chokhala ndi nkhawa yayitali (ndikupanga kotekisi yayikulu) kwakanthawi," akufotokoza Dr. Berman.

Kukhala omveka bwino: Izi sizitanthauza tsiku limodzi lokakamiza kuofesi kapena sabata lopanikizika kapena mwezi, koma nthawi ya p-r-o-l-o-n-g-e-d. Mwachitsanzo, miyezi yochita mwamphamvu kwambiri (werengani: cortisol-spiking) kuchita masewera olimbitsa thupi monga HIIT kapena CrossFit kasanu kapena kuposerapo pa sabata, kugwira ntchito maola 60 pa sabata, kuchita ndi sewero la banja / ubale / abwenzi, komanso kusagona mokwanira. (Zogwirizana: Ulalo Pakati pa Cortisol ndi Zolimbitsa Thupi)

Zizindikiro Zotopa Kwambiri za Adrenal

Chokhumudwitsa n'chakuti, zizindikiro zomwe zimagwirizanitsidwa ndi kutopa kwa adrenal nthawi zambiri zimafotokozedwa ndi akatswiri azachipatala kuti "zosatchulika," "zosamveka bwino," ndi "zosamvetsetseka."

"Zizindikiro zambiri zomwe zimakhudzana ndi kutopa kwa adrenal zitha kuphatikizidwa ndi ma syndromes ena ndi matenda ena monga matenda a chithokomiro, matenda amthupi okhaokha, nkhawa, kukhumudwa, kapena matenda," akutero Tynan.

Zizindikirozi ndi monga:

• Kutopa kwathunthu

• Kuvuta kugona kapena kusowa tulo

• Chifunga chaubongo komanso kusowa chidwi ndi chidwi

• Kupatulira tsitsi ndi mtundu wa misomali

• Kusakhazikika kwa msambo

• Kulekerera kutsika kwa masewera olimbitsa thupi ndi kuchira

• Chilimbikitso chochepa

• Kugonana kochepa

• Zilakolako, kusafuna kudya, ndi mavuto m'mimba

Mndandanda umenewo ukhoza kukhala wautali, koma sunathe. Chifukwa mahomoni anu onse amalumikizidwa, ngati milingo yanu ya cortisol yatha, ma hormone ena monga progesterone, estrogen, ndi testosterone mwina adzaponyedwanso. Kutanthauza: Aliyense amene ali ndi kutopa kwa adrenal amatha kuyamba kudwala matenda ena am'magazi, omwe amatha kukulitsa zizindikilozo ndikusokoneza madokotala. (Onani zambiri: Kodi Estrogen Dominance Ndi Chiyani?)

Momwe Mungadziwire Kutopa Kwa Adrenal

Ngati kusamvana kulikonse kwazizindikirozi kukumveka ngati kodziwika, gawo lanu loyamba ndikucheza ndi katswiri wazachipatala. Dr. Kurra anati: “Ngati mukutopa [kwambiri], m'pofunika kwambiri kuti mufufuze kuti mudziwe zifukwa zake.

Koma chifukwa madotolo ambiri azachipatala aku Western samazindikira kutopa kwa adrenal ngati matenda enieni, mtundu wa akatswiri azachipatala omwe mumamufuna ungakhudze mtundu wa matenda omwe mumapeza. Apanso, madotolo a naturopathic, asing'anga ophatikizika, othandizira maukadaulo, othandizira madokotala, komanso madokotala okalamba ali ndi mwayi wodziwa kuti matendawa ndiotopa kuposa omwe mumachita. (Zogwirizana: Kodi Ntchito Yothandizira Ndi Chiyani?)

Ngati mukuganiza kuti mukulimbana ndi ma adrenals osagwira ntchito, Tynan akukulimbikitsani kufunsa wothandizira zaumoyo wanu kuti ayendetse chinthu chotchedwa cortisol test cortisol, chomwe chingayese milingo yanu ya cortisol komanso kusinthasintha kwa tsiku ndi tsiku m'magulu amenewo.

Koma (!!) chifukwa kutopa kwa adrenal kumatha kupangitsa kuti mahomoni a adrenal akhale otsika koma osati "otsika mokwanira kuti athe kukhala ngati matenda a Addison" kapena kuwatulutsa pamayeso "abwinobwino" poyesa, kutsimikizira kuti vutoli ndilosatheka, atero Tynan . Ngati mayeserowo abweranso opanda (monga mwina), madotolo azachipatala adzafunafuna zina zomwe zimayambitsa kapena kuthana ndi zizindikirazo.

Mwachitsanzo, ngati palibe kuyezetsa magazi, "dotolo wogwira ntchito amatha kuzindikira ndikuchiza ngati kutopa kwa adrenal, pomwe dotolo wamba amatha kuzindikira ngati nkhawa ndikungopereka Xanax, zomwe sizingathetse vutoli," akutero. Dr. Berman.

Komabe, kumbali inayo ya ndalama zomwezo, Dr. Kurra akuti, "nkhawa yake ndi kufooka kwa adrenal ndikuti zizindikiro za wina sizingathetsedwe ngati pali vuto lina lomwe mwaphonya. ndidzakumana ndi wina amene ali ndi kutopa [kwakukulu] kudalira zinthu monga msinkhu wawo, kugonana, komanso mbiri yakale yamankhwala. " (Onaninso: Kodi Chronic Fatigue Syndrome Ndi Chiyani?)

Chithandizo cha Kutopa kwa Adrenal

Zikumveka zovuta? Zili choncho. Koma ngakhale kutopa ndi adrenal sikungakhale mkhalidwe wodziwika ndi mankhwala aku Western, zizindikiritsozo ndi zenizeni, atero a Tynan. "Zotsatira zakupsinjika kwakanthawi zimatha kufooketsa."

Nkhani yabwino ndiyakuti "amavomereza kuti zovuta zilizonse zomwe zingayambitse adrenal kuyambira chaka chimodzi chovutika maganizo, mosamala, zitha kuchira mwezi umodzi," akutero. Chifukwa chake, zaka ziwiri za kupsinjika kwakanthawi zimatha kutenga miyezi iwiri, ndi zina zambiri, Tynan akufotokoza.

Chabwino, ndiye mumalola bwanji kuti ma adrenal gland anu achire? Ndizosavuta kwenikweni, koma zingawoneke ngati zowopsa: "Muyenera kuthana ndi mavuto anu," akutero a Len Lopez, D.C., C.S.C.S, chiropractor komanso katswiri wazamankhwala wazachipatala. "Izi zikutanthauza kuti muyenera kusiya kuchita zinthu zomwe zimakupangitsani kuti mukhale opanikizika kwambiri. Ndipo yambani kuchita zinthu zomwe zimakuthandizani kuti musamapanikizike kwambiri." (Zogwirizana: 20 Njira Zopumulira Kupsinjika).

Izi zikutanthauza kuti kugwiritsa ntchito magetsi pang'ono usiku, masiku ochepa kuofesi ngati kuli kotheka, komanso kuchita masewera olimbitsa thupi (nthawi zambiri) HIIT. Izi zikutanthauzanso kufunafuna katswiri wazachipatala yemwe angakuthandizeni kuthana ndi nkhawa komanso nkhawa, kusinkhasinkha, kupuma kwambiri, ntchito yolingalira, komanso kulemba.

Nanga Nanga Zakudya Zotopa ndi Adrenal?

Anthu ambiri omwe amatopa ndi adrenal amatchulidwanso zomwe zimatchedwa kudya kwa adrenal. "Ndi njira yeniyeni yodyera yomwe cholinga chake ndi kuchepetsa zizindikiro zokhudzana ndi kutopa kwa adrenal, komanso kupereka thupi ndi zakudya zomwe zimafunikira kuti zithetse vutoli ndikukuthandizani kuti mubwerere ku thanzi," akufotokoza motero Tynan. "Ndi njira yochiritsira thupi lanu kuchokera mkati."

Chakudya cha adrenal fatigue chimalimbikitsa kukhazikika kwa magazi m'magazi komanso kuchepetsa kuchuluka kwa cortisol pochepetsa shuga pomwe kumawonjezera kudya kwa mapuloteni, mafuta athanzi, nyama zamasamba, ndi mbewu zonse (chakudya chabwino kwa anthu ambiri).

Kodi izi zikuyenera kuthandizira bwanji kutopa ndi adrenal? Zakudya zamadzimadzi zoyera zimasanduka shuga mukazidya, zomwe zimayambitsa shuga m'magazi ndikutsika pang'ono, akufotokoza Tynan. Izi zimatengera mphamvu yanu pa rollercoaster-yomwe, kwa munthu amene akuwoneka kuti ali ndi kutopa komanso kutopa nthawi zonse, siyabwino. Zakumwa zamagetsi ndi zinthu zina za khofi zitha kubweretsanso chimodzimodzi, pachifukwa chake, ndizoletsedwanso.

Kumbali ina, mafuta athanzi ndi mapuloteni apamwamba amachepetsa shuga wamagazi rollercoaster ndikulimbikitsa shuga wokhazikika wamagazi tsiku lonse, akuti Lopez. Kudya kwa macros awa ndikofunikira kwambiri koyambirira kwa tsiku, akutero. "Kudumpha chakudya cham'mawa ndi vuto lalikulu loti palibe-ayi pazakudya. Anthu omwe ali ndi vuto la adrenal kutopa ayenera kudya china chake m'mawa kuti shuga wawo wamagazi akhale wathanzi pambuyo poviika usiku wonse."

Zakudyazi zimalepheretsa zakudya zotupa kapena zovuta kupukusa ndipo zitha kupangitsa kuti mukhale ndi thanzi labwino. "Kukwiya ndi kutupa m'matumbo kumapangitsa ma adrenal kuti apange cortisol yambiri yothana ndi kutupa, komwe dongosolo silingathe kuthana nalo pakadali pano," akutero Lopez. (Zogwirizana: Kodi Bacteria Yanu Yam'mimba Ikhoza Kukutopetsani?) Izi zikutanthauza kudula izi:

• Zakumwa za caffeine

• Shuga, zotsekemera, ndi zotsekemera zopangira

• Zakudya zopatsa thanzi komanso zopatsa shuga monga chimanga, buledi woyera, mitanda, ndi maswiti.

• Zakudya zokonzedwa, monga mabala ozizira, salami

• Nyama yofiira yapamwamba

• Mafuta a hydrogenated ndi mafuta a masamba monga soya, canola, ndi mafuta a chimanga

Ngakhale kuti chakudyacho chingaphatikizepo kuchepetsa zakudya zina, nkhwangwa imapanga mfundo yofunika: Chakudya chotopa cha adrenal chimangokhudza kudya Zambiri Zakudya zomwe zimakupangitsani kumva bwino komanso kudyetsa thupi lanu motsutsana ndi zoletsa. "Zakudya izi sizokhudza kuchepetsa zopatsa mphamvu. M'malo mwake, ndizosiyana; chifukwa kukhala wopanikiza kwambiri kumatha kupangitsa kuti ma adrenal apitirire," akutero.

Zakudya zomwe mungatsimikizire pazakudya zotopa kwambiri:

• Kokonati, azitona, mapeyala, ndi mafuta ena athanzi

• Masamba a Cruciferous (kolifulawa, broccoli, zikumera za Brussels, etc.)

• Nsomba zamafuta (monga nsomba zakutchire)

• Nkhuku yaulere ndi Turkey

• Ng'ombe zodyetsedwa ndi msipu

• Msuzi wa mafupa

• Mtedza, monga walnuts ndi amondi

• Mbewu, chia, ndi fulakesi

• Kelp ndi nyanja zamchere

• Mchere wa m'nyanja ya Celtic kapena Himalaya

• Zakudya zopangidwa ndi thovu wokhala ndi maantibiotiki

• Chaga ndi cordyceps bowa mankhwala

O, komanso kumwa madzi ambiri ndikofunikira, akuwonjezera Tynan. Izi ndichifukwa choti kuchepa madzi m'thupi kumatha kupangitsa mavuto adrenal komanso kukulitsa zizindikilo. (ICYWW, nazi zomwe kuchepa kwa madzi m'thupi kumachita muubongo wanu).

Ndani Ayenera Kuyesa Kutopa kwa Adrenal Diet?

Aliyense! Kwambiri. Kaya muli ndi kutopa kwa adrenal kapena ayi, chakudya cha adrenal fatigue ndichakudya chabwino, atero a Maggie Michalczyk, RD.N., woyambitsa wa Once upon A Pumpkin.

Iye akufotokoza kuti: Veggies ndi mbewu zonse ndizomwe zimapatsa fiber, mavitamini, ndi mchere, zomwe ambiri a ife sitikukwanira. "Kuwonjezeranso zakudya izi m'mbale yanu (ndikukhazika zinthu zomwe zili ndi shuga wambiri) kudzakuthandizani kukulitsa mphamvu zanu ndikuwonjezera chimbudzi, ngakhale mutakhala ndi kutopa kwa adrenal kapena ayi," akutero. (Zokhudzana: Zomwe Muyenera Kudziwa Zokhudza Zakudya Zotsutsana ndi Nkhawa).

Kuonjezera apo, kuika patsogolo mapuloteni apamwamba kungapangitse zitsulo zachitsulo, zomwe zingathe kuthana ndi zizindikiro za kuchepa kwa magazi m'thupi ndi kusowa kwa vitamini B12, zomwe zingakulepheretseni kutopa, akutero Lisa Richards, C.N.C., katswiri wa zakudya komanso woyambitsa The Candida Diet. Kuphatikiza apo, "mafuta athanzi amatha kuchepetsa kutupa m'thupi, komwe kumadziwika kuti kumayambitsa kutopa komanso matenda ambiri omwe sali kutopa kwa adrenal," akutero. (Onani Zambiri: Izi Ndi Zomwe Kutupa Kwambiri Kumachitira Thupi Lanu).

Mfundo Yofunika Kwambiri

Ngakhale kuti "kutopa kwa adrenal" kumakhala kovuta chifukwa sichimadziwika kuti ndi matenda, idafotokoza zizindikilo zomwe zimalumikizidwa ndi zotupa za adrenal zomwe zasiya kugwira ntchito patatha nthawi yayitali. Ndipo mosasamala kanthu kuti ~*mumakhulupirira*~ mukutopa kwa adrenal kapena ayi, ngati ndinu Super Stress Case, ndipo mwakhala kwakanthawi, mutha kupindula potsatira dongosolo lachidziwitso cha kutopa kwa adrenal, komwe, kwenikweni, ndi dongosolo longolola kuti thupi lanu lipume ndi kuchira (lomwe lingapindulitse aliyense). Ndipo izi zikutanthauza kuti muzichita zonse zomwe mungathe kuti muchepetse kupsinjika kwanu mukamadya chakudya chopatsa thanzi komanso chopatsa thanzi.

Ingokumbukirani: "Zakudya izi ndi mayendedwe amoyo atha kukhala othandiza ngati palibe chomwe chimayambitsa matenda omwe mukukumana nawo," akutero a Tynan. Akugogomezera kufunikira kofunsa malingaliro a omwe amakupatsani chithandizo chamankhwala omwe mumamukhulupirira m'malo modziyesa nokha. "Zakudya ndi kusintha kwa moyo komwe kumalimbikitsa anthu omwe ali ndi kutopa ndi adrenal komanso zofananira sizipweteketsa aliyense," akutero. "Komabe, katswiri ndi gawo loyamba."

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