Njira 11 Zachilengedwe Zotsitsira Magulu Anu a Cortisol

Zamkati

• Kodi Chimachitika Ndi Chiyani Cortisol Akakhala Wapamwamba?
• 1. Pezani Mokwanira Tulo
• 2. Chitani masewera olimbitsa thupi, koma osapitirira malire
• 3. Phunzirani Kuzindikira Maganizo Ovuta
• 4. Phunzirani Kukhazikika
• 5. Sangalalani
• 6. Sungani Ubale Wathanzi
• 7. Samalani ndi Pet
• 8. Khalani Wanu Wabwino Kwambiri
• 9. Samalirani Zauzimu Zanu
• 10. Idyani Zakudya Zoyenera
• 11. Tengani zowonjezera zowonjezera
• Mafuta a Nsomba
• Ashwagandha
• Mfundo Yofunika Kwambiri

Cortisol ndi mahomoni opsinjika omwe amatulutsidwa ndi adrenal glands.

Ndikofunika kuthandiza thupi lanu kuthana ndi zovuta, popeza ubongo wanu umayambitsa kumasulidwa poyankha mitundu yambiri yamavuto.

Komabe, milingo ya cortisol ikakhala yayitali kwambiri kwakanthawi, hormone iyi imatha kukupweteketsani kuposa momwe imathandizira.

Popita nthawi, kuchuluka kwamphamvu kumatha kubweretsa kunenepa komanso kuthamanga kwa magazi, kusokoneza tulo, kusokoneza malingaliro, kuchepetsa mphamvu zanu komanso kuthandizira matenda ashuga.

Kodi Chimachitika Ndi Chiyani Cortisol Akakhala Wapamwamba?

Pazaka 15 zapitazi, kafukufuku waulula kwambiri kuti kuchuluka kwama cortisol pang'ono kumatha kuyambitsa mavuto ().

Izi zikuphatikiza:

• Mavuto aakulu: Kuphatikiza kuthamanga kwa magazi, mtundu wa 2 shuga ndi kufooka kwa mafupa ().
• Kunenepa: Cortisol imakulitsa chilakolako ndikuwonetsa thupi kuti lisinthe kagayidwe kake kuti kasunge mafuta (,).
• Kutopa: Zimasokoneza mahomoni ena tsiku ndi tsiku, kusokoneza magonedwe ndikupangitsa kutopa (,).
• Kulephera kugwira ntchito kwaubongo: Cortisol imasokoneza chikumbukiro, ndikuthandizira kukhala ndi mitambo kapena "ubongo wa ubongo" ().
• Matenda Zimasokoneza chitetezo chamthupi, ndikupangitsa kuti muzitha kutenga matenda ().

Nthawi zambiri, kuchuluka kwa cortisol kwambiri kumatha kubweretsa Cushing's syndrome, matenda osowa koma owopsa (,).

Mwamwayi, pali zinthu zambiri zomwe mungachite kuti muchepetse milingo yanu. Nazi njira 11 zamoyo, zakudya ndi kupumula kuti muchepetse milingo ya cortisol.

1. Pezani Mokwanira Tulo

Nthawi, kutalika ndi kugona kwabwino zonse zimakhudza cortisol ().

Mwachitsanzo, kuwunikanso maphunziro 28 a ogwira ntchito yosintha adapeza kuti cortisol imakula mwa anthu omwe amagona masana osati usiku.

Popita nthawi, kusowa tulo kumayambitsa kuchuluka ().

Kusinthasintha kosinthasintha kumasokonezanso mitundu yanthawi zonse yama mahomoni, zomwe zimapangitsa kutopa ndi mavuto ena omwe amabwera ndi cortisol yayikulu (,).

Kusowa tulo kumayambitsa cortisol wokwera mpaka maola 24. Zododometsa tulo, ngakhale mwachidule, amathanso kuonjezera milingo yanu ndi kusokoneza mitundu mahomoni tsiku (,,).

Ngati mukugwira ntchito yosintha usiku, simulamuliratu nthawi yanu yogona, koma pali zinthu zina zomwe mungachite kuti mukwaniritse kugona kwanu:

• Kuchita masewera olimbitsa thupi: Chitani zolimbitsa thupi nthawi yakudzuka ndikusunga nthawi yogona momwe mungathere ().
• Palibe caffeine usiku: Pewani caffeine madzulo ().
• Chepetsani kuwunika kowala usiku: Zimitsani zowonekera ndikutsika kwa mphindi zingapo musanagone (,).
• Chepetsani zosokoneza musanagone: Chepetsa zosokoneza pogwiritsa ntchito phokoso loyera, mapulagi amakutu, kutseketsa foni yanu ndikupewa madzi asanagone ().
• Gonani pang'ono: Ngati ntchito yosinthana imachepetsa maola anu ogona, kugona kungachepetse kugona ndikupewa kugona ().

Sungani nthawi yogona mokhazikika, pewani tiyi kapena khofi madzulo, pewani kusokonezedwa ndikumagona maola asanu ndi awiri mpaka asanu ndi atatu tsiku lililonse kuti cortisol ikhale yoyenera.

2. Chitani masewera olimbitsa thupi, koma osapitirira malire

Kutengera kulimba kwa masewera olimbitsa thupi, imatha kukulitsa kapena kuchepetsa cortisol.

Kuchita masewera olimbitsa thupi kumawonjezera cortisol patangotha ​​masewera olimbitsa thupi. Ngakhale imawonjezeka kwakanthawi kochepa, milingo yamadzulo pambuyo pake imachepa (,).

Kuwonjezeka kwakanthawi kochepa kumathandizira kugwirizanitsa kukula kwa thupi kuthana ndi vutoli. Kuphatikiza apo, kukula kwa mayankho a cortisol kumachepa ndi chizolowezi chophunzitsidwa ().

Ngakhale kuchita masewera olimbitsa thupi pang'ono kumawonjezera cortisol mwa anthu osayenerera, anthu athanzi amakhala ndi vuto laling'ono ({).

Mosiyana ndi "kulimbikira kwambiri", zolimbitsa thupi pang'ono kapena zochepa pa 40-60% ya kuyesayesa kwakukulu sikumakulitsa cortisol munthawi yochepa, ndipo kumayambitsabe kutsika usiku (,).

Kuchita masewera olimbitsa thupi kumachepetsa cortisol usiku. Kuchita masewera olimbitsa thupi kumawonjezera cortisol munthawi yochepa chifukwa chapanikizika mthupi, komabe kumachepetsa usiku wotsatira.

3. Phunzirani Kuzindikira Maganizo Ovuta

Malingaliro opanikizika ndi chizindikiro chofunikira kuti cortisol imasulidwe.

Kafukufuku wa akulu 122 adapeza kuti kulemba za zovuta zomwe zidachitika m'mbuyomu zidakulitsa cortisol pamwezi umodzi poyerekeza ndikulemba za zokumana nazo zabwino pamoyo kapena mapulani atsikulo ().

Kuchepetsa kusakhazikika pamalingaliro ndi njira yomwe imakhudzanso kuzindikira kwanu zomwe zimayambitsa kupsinjika ndikuchotsa nkhawa kapena nkhawa ndikulingalira ndikuzindikira malingaliro ndi zotupa.

Kudziphunzitsa kuti muzindikire malingaliro anu, kupuma, kugunda kwa mtima ndi zina mwazovuta zimakuthandizani kuzindikira kupsinjika mtima kumayamba.

Poyang'ana kwambiri kuzindikira zaumoyo wanu ndi thupi lanu, mutha kukhala oyang'anitsitsa malingaliro anu opanikizika, m'malo mochita nawo ().

Kuzindikira malingaliro opanikizika kumakupatsani mwayi wodziwa momwe mungachitire ndi iwo. Kafukufuku wa azimayi makumi anayi ndi anayi mu pulogalamu yozindikira adawonetsa kuthekera kofotokozera ndikufotokozera kupsinjika kumalumikizidwa ndi mayankho ochepa a cortisol ().

Kafukufuku wina wa azimayi 128 omwe ali ndi khansa ya m'mawere adawonetsa kupsinjika kwamalingaliro kumachepetsa cortisol poyerekeza ndi njira yothanirana ndi nkhawa ().

Positive Psychology Program imapereka kuwunikanso kwa njira zina zochepetsera kupsinjika kwa malingaliro.

"Kupanikizika kwamalingaliro" kumatsimikizira kudzizindikira kwamalingaliro opanikizika ndi zizindikilo zakumangika kwa thupi. Kuzindikira kupsinjika ndi zoyambitsa zake ndiye gawo loyamba pothana ndi kupsinjika.

4. Phunzirani Kukhazikika

Zochita zosiyanasiyana zotsitsimutsa zatsimikiziridwa kuti zimachepetsa milingo ya cortisol (32).

Kupuma mwakuya ndi njira yosavuta yochepetsera kupsinjika yomwe ingagwiritsidwe ntchito kulikonse. Kafukufuku wa azimayi azaka zapakati pa 28 adapeza kutsika kwa 50% kwa cortisol ndimaphunziro opumira kupuma (,).

Kuwunikanso kwamaphunziro angapo ndikuwonetsanso kutikita minofu kumatha kuchepetsa milingo ya cortisol ndi 30% ().

Kafukufuku wambiri amatsimikizira kuti yoga imatha kuchepetsa cortisol ndikuthana ndi kupsinjika. Kutenga nawo gawo nthawi zonse mu tai chi akuwonetsedwanso kuti ndiwothandiza (,,).

Kafukufuku wasonyezanso kuti nyimbo zotsitsimula zitha kuchepetsa cortisol (,,).

Mwachitsanzo, kumvera nyimbo kwa mphindi 30 kunachepetsa milingo ya cortisol mwa ophunzira aku koleji amuna amuna ndi akazi 88 poyerekeza ndi mphindi 30 zakukhala chete kapena kuwonera zolembedwa ().

Helpguide.org ili ndi chitsogozo chachidule cha njira zingapo zopumulira monga zomwe zagwiritsidwa ntchito pamaphunzirowa.

Njira zambiri zopumulira zimatsimikizika kuti zimatsitsa cortisol. Zitsanzo zimapumira kwambiri, yoga ndi tai chi, nyimbo ndi kutikita.

5. Sangalalani

Njira ina yosungira cortisol pansi ndikungokhala osangalala ().

Khalidwe labwino limalumikizidwa ndi m'munsi cortisol, komanso kutsika kwa magazi, kugunda kwamtima wathanzi komanso chitetezo champhamvu chamthupi (,,).

Zochita zomwe zimawonjezera kukhutira ndi moyo zimathandizanso kukhala ndi thanzi ndipo njira imodzi yomwe amachitira izi mwina ndikuwongolera cortisol.

Mwachitsanzo, kafukufuku wa achikulire athanzi a 18 adawonetsa cortisol yachepa poyankha kuseka ().

Kupanga zosangalatsa kumathandizanso kuti munthu akhale ndi moyo wabwino, zomwe zimatsitsa cortisol. Kafukufuku wazaka zapakati pa 49 wazaka zapakati adawonetsa kuti kulima dimba kunatsika pang'ono kuposa njira zodziwika bwino zantchito ().

Kafukufuku wina wa amuna ndi akazi 30 adapeza kuti omwe adatenga nawo gawo m'minda adapeza zochepetsedwa zazikulu za cortisol kuposa omwe amawerenga m'nyumba ().

Gawo la phindu ili mwina lidakhala chifukwa chokhala nthawi yambiri panja. Kafukufuku awiri adapeza kuchepa kwa cortisol kutsatira zochitika zakunja, mosiyana ndi zochitika zapakhomo. Komabe, maphunziro ena sanapeze phindu (,,).

Kukhala ndi chisangalalo chanu kumathandiza kuti cortisol ikhale pansi. Kuchita zosangalatsa, kucheza panja ndi kuseka zonse zitha kuthandiza.

6. Sungani Ubale Wathanzi

Abwenzi komanso abale ndi gwero la chisangalalo chachikulu m'moyo, komanso kupsinjika kwakukulu. Mphamvuzi zimaseweredwa m'magulu a cortisol.

Cortisol imaphatikizidwa ndi tsitsi lanu pang'ono.

Kuchuluka kwa cortisol m'litali mwa tsitsi kumafanana ngakhale ndi milingo ya cortisol panthawi yomwe mbaliyo imakula. Izi zimalola ofufuza kulingalira milingo pakapita nthawi ().

Kafukufuku wa tsitsi la cortisol akuwonetsa kuti ana omwe ali ndi banja lokhazikika komanso lofunda amakhala ndi zotsika poyerekeza ndi ana ochokera kumanyumba omwe ali ndi mikangano yambiri ().

Pakati pa okwatirana, kusamvana kumabweretsa kukwera kwakanthawi kochepa mu cortisol, kenako ndikubwerera kumagulu abwinobwino ().

Kafukufuku wamafashoni m'mabanja 88 adapeza kusalingalira mosaganizira kapena kumvera ena chisoni kudapangitsa kuti cortisol ibwerere msanga pamiyeso yotsatira kutsatira mkangano ().

Chithandizo chochokera kwa okondedwa chingathandizenso kuchepetsa cortisol pokumana ndi mavuto.

Kafukufuku wa amuna ndi akazi a 66 adawonetsa kuti kwa abambo, kuthandizidwa ndi anzawo azimayi kumachepetsa cortisol poyankha poyankhula pagulu ().

Kafukufuku wina adawonetsa kuti kuyanjana mwachikondi ndi wokondana musanachite zochitika zopanikiza kunapindulitsa kugunda kwa mtima ndi kuthamanga kwa magazi kuposa kuthandizidwa ndi bwenzi ().

Kugwirizana ndi abwenzi komanso abale kumatha kubweretsa chimwemwe komanso kupsinjika. Khalani ndi nthawi ndi iwo omwe mumawakonda ndikuphunzira kukhululuka ndikuwongolera mikangano kuti mukhale athanzi komanso athanzi.

7. Samalani ndi Pet

Ubale ndi zibwenzi zimathanso kuchepetsa cortisol.

Pakafukufuku wina, kulumikizana ndi galu wothandizira kumachepetsa kupsinjika ndipo zimayambitsa kusintha kwa cortisol panthawi yachipatala yaying'ono mwa ana ().

Kafukufuku wina wa akulu 48 adawonetsa kuti kukhudzana ndi galu kunali kwabwino kuposa kuthandizidwa ndi bwenzi panthawi yamavuto ().

Kafukufuku wachitatu adayesa kuchepa kwa cortisol pochepetsa kuyanjana kwa canine mwa eni ziweto poyerekeza ndi omwe siomwe ali ndi ziweto ().

Osakhala ziweto adatsika kwambiri mu cortisol atapatsidwa anzawo a canine, mwina chifukwa eni ziweto anali atapindula kale ndiubwenzi wa ziweto zawo koyambirira kwa phunziroli.

Chosangalatsa ndichakuti, ziweto zimapindulanso chimodzimodzi kutsatira kulumikizana kwabwino, ndikuwonetsa kuti kuyanjana ndi nyama kumathandizirana ().

Kafukufuku wowerengeka akuwonetsa kuti kuyanjana ndi mnzako kumachepetsa kupsinjika ndikuchepetsa milingo ya cortisol. Ziweto zimapindulanso ndi maubwenzi abwino ndi anthu awo.

8. Khalani Wanu Wabwino Kwambiri

Kudzimva wamanyazi, kudziimba mlandu kapena kudzidalira kumatha kudzetsa malingaliro olakwika ndikukweza cortisol ().

Pulogalamu yothandizira kuzindikira ndikuthana ndi malingaliro amtunduwu idapangitsa kutsika kwa 23% kwa cortisol mwa akulu 30 poyerekeza ndi akulu 15 omwe sanatenge nawo gawo ().

Pazifukwa zina zakudziimba mlandu, kukonza gwero kumatanthauza kusintha moyo wanu. Pazifukwa zina, kuphunzira kudzikhululukira nokha ndikusunthira patsogolo kumatha kukhala ndi moyo wabwino.

Kukhala ndi chizolowezi chokhululuka ena ndikofunikanso m'mayanjano. Kafukufuku wina wa maanja okwana 145 anayerekezera zovuta za mitundu yosiyanasiyana ya upangiri wa maukwati.

Mabanja omwe amalandila njira zomwe zimathandizira kukhululuka ndi njira zothetsera kusamvana adakumana ndi kuchepa kwa cortisol ().

Kuthetsa kudziimba mlandu kumathandizira kukhutira moyo komanso kuchuluka kwa cortisol. Izi zingaphatikizepo kusintha zizolowezi, kukhululukira ena kapena kuphunzira kudzikhululukira.

9. Samalirani Zauzimu Zanu

Ngati mumadziona kuti ndinu auzimu, kukulitsa chikhulupiriro chanu kungathandizenso kukonza cortisol.

Kafukufuku akuwonetsa kuti achikulire omwe adawonetsa chikhulupiriro chauzimu adakumana ndi ma cortisol ochepa m'mavuto azovuta zamoyo monga matenda.

Izi zinali zowona ngakhale maphunziro ataganizira zovuta zomwe zingachitike pakuchepetsa mphamvu zothandizidwa ndi magulu azipembedzo (,).

Pemphero limalumikizidwanso ndi kuchepa kwa nkhawa komanso kukhumudwa ().

Ngati simulingalira kuti ndinu auzimu, maubwinowa atha kupezeka posinkhasinkha, kukhazikitsa gulu lothandizirana ndikuchita zabwino ().

Kwa iwo omwe ali ndi zizolowezi zauzimu, kukulitsa chikhulupiriro ndikupanga nawo pemphero kumathandizira kuwongolera cortisol. Kaya ndinu auzimu kapena ayi, kuchita zinthu mokoma mtima kungathandizenso kuchuluka kwa cortisol yanu.

10. Idyani Zakudya Zoyenera

Zakudya zabwino zimatha kukopa cortisol kukhala yabwinoko kapena yoyipa.

Kudya shuga ndi chimodzi mwazomwe zimapangitsa kuti cortisol amasulidwe. Nthawi zonse, kudya shuga wambiri kumatha kukulitsa milingo yanu ().

Kudya shuga kumalumikizidwa makamaka ndi cortisol yapamwamba mwa anthu onenepa kwambiri ().

Chosangalatsa ndichakuti, shuga amathanso kuchepetsa kuchuluka kwa cortisol yotulutsidwa poyankha zochitika zina zopanikiza ().

Kuphatikizidwa, zotsatirazi zimafotokozera chifukwa chake maswiti otsekemera ndi zakudya zabwino zotonthoza, koma shuga wambiri kapena wochulukirapo amachulukitsa cortisol pakapita nthawi.

Kuphatikiza apo, zakudya zingapo zochepa zitha kupindulitsa milingo ya cortisol:

• Chokoleti chakuda: Kafukufuku awiri a akulu 95 adawonetsa kuti kumwa chokoleti chakuda kumachepetsa kuyankha kwawo kwa cortisol pamavuto azovuta (70,).
• Zipatso zambiri: Kafukufuku wa othamanga 20 okwera njinga adawonetsa kudya nthochi kapena mapeyala mukamayendetsa makilomita 75 pamtunda wocheperako poyerekeza ndi madzi akumwa okha ().
• Tiyi wakuda ndi wobiriwira: Kafukufuku wa amuna 75 adapeza milungu isanu ndi umodzi yakumwa tiyi wakuda idachepetsa cortisol poyankha ntchito yovuta, poyerekeza ndi chakumwa china cha khofi ().
• Probiotic ndi prebiotic: Maantibiotiki ndi ochezeka, mabakiteriya am'magulu azakudya monga yogurt, sauerkraut ndi kimchi. Ma prebiotic, monga fiber osungunuka, amapereka chakudya cha mabakiteriyawa. Maantibiotiki ndi ma prebiotic onse amathandiza kuchepetsa cortisol ().
• Madzi: Kutaya madzi m'thupi kumawonjezera cortisol. Madzi ndi abwino posungira madzi popewa zopatsa mphamvu zopanda kanthu. Kafukufuku wothamanga amuna asanu ndi anayi adawonetsa kuti kusungunuka kwamadzi panthawi yamapikisano kumachepetsa milingo ya cortisol ().

Zakudya zochepetsa Cortisol zimaphatikizapo chokoleti chakuda, tiyi ndi ulusi wosungunuka. Kupewa kumwa mopitirira muyeso shuga kungathandizenso kuti muchepetse kuchuluka kwanu.

11. Tengani zowonjezera zowonjezera

Kafukufuku watsimikizira kuti zosachepera ziwiri zowonjezera zowonjezera zimatha kutsitsa milingo ya cortisol.

Mafuta a Nsomba

Mafuta a nsomba ndi amodzi mwamagawo abwino omega-3 fatty acids, omwe amaganiza kuti amachepetsa cortisol (76).

Kafukufuku wina adawona momwe amuna asanu ndi awiri adayankhira poyesedwa kwamaganizidwe opitilira milungu itatu. Gulu limodzi la amuna lidatenga zowonjezera mafuta zamafuta ndipo gulu linalo silinatero. Mafuta a nsomba adachepetsa milingo ya cortisol poyankha kupsinjika ().

Kafukufuku wina wa milungu itatu adawonetsa kuti zowonjezera mafuta zamafuta zimachepetsa cortisol poyankha ntchito yovuta, poyerekeza ndi placebo ().

Ashwagandha

Ashwagandha ndi mankhwala azitsamba aku Asia omwe amagwiritsidwa ntchito ngati mankhwala achikhalidwe kuti athetse nkhawa ndikuthandizira anthu kuti azolowere kupsinjika.

Kafukufuku wa akulu 98 omwe amatenga chowonjezera cha ashwagandha kapena placebo masiku a 60 adawonetsa kuti kutenga 125 mg ya ashwagandha kamodzi kapena kawiri tsiku lililonse kumachepetsa milingo ya cortisol (79).

Kafukufuku wina wa akulu 64 omwe ali ndi nkhawa yayitali adawonetsa kuti omwe adatenga zowonjezera zowonjezera 300-mg adachepetsa cortisol masiku opitilira 60, poyerekeza ndi omwe adatenga placebo.

Mafuta owonjezera a nsomba komanso mankhwala azitsamba aku Asia otchedwa ashwagandha awonetsedwa kuti athandiza kuchepetsa milingo ya cortisol.

Mfundo Yofunika Kwambiri

Popita nthawi, kuchuluka kwa cortisol kumatha kubweretsa kunenepa, kuthamanga kwa magazi, matenda ashuga, kutopa komanso kuvutika kuyang'ana.

Yesani njira zophweka za moyo pamwambapa kuti muchepetse kuchuluka kwa cortisol, mukhale ndi mphamvu zambiri ndikukhalitsa wathanzi.