Yonke into eyaziwayo malunga nokukhathala kwe-Adrenal kunye ne-Adrenal Fatigue Diet

Umxholo

• Yintoni i-Adrenal Fatigue, kunjalo?
• Yintoni Ebangela Ukudinwa Kweadrenal?
• Iimpawu eziqhelekileyo zokudinwa kweAdrenal
• Indlela yokuxilongwa kweAdrenal Fatigue
• Unyango lwe-Adrenal Fatigue
• Kuthekani Ngokutya kweAdrenal Fatigue?
• Ngubani ofanele azame i-Adrenal Fatigue Diet?
• Umgca ongezantsi
• Uphengululo lwe

Ewe, ukudinwa kweadrenal. Imeko oske weva ngayo… kodwa awazi ukuba ithetha ntoni. Thetha nge #relatable.

Ukukhathala kwe-Adrenal ligama eliyintloko elinikwa ukubulawa kweempawu ezinxulumene noxinzelelo olude, amanqanaba aphezulu oxinzelelo. . Ke wazi njani ukuba une-adrenal fatigue okanye unzulu kakhulu kwiveki embi emsebenzini?

Apha, iingcaphephe zezempilo ezipheleleyo zikuzisela isikhokelo sokudinwa kwe-adrenal, kubandakanya ukuba yintoni ukudinwa kwe-adrenal, wenze ntoni ukuba unayo, kwaye kutheni isicwangciso sonyango lokudinwa kwe-adrenal sinokuba luncedo kuye wonke umntu.

Yintoni i-Adrenal Fatigue, kunjalo?

Njengoko unokuthekelela, ukudinwa kwe-adrenal kunxulumene namadlala e-adrenal. Njengokuhlaziya: Amadlala eadrenal ziincindi ezincinci ezineminqwazi ezihlala ngaphezulu kwezintso. Bancinci, kodwa badlala indima ebalulekileyo ekusebenzeni komzimba uphela; indima yabo ephambili kukuvelisa amahomoni abalulekileyo afana ne-cortisol, i-aldosterone, i-epinephrine, kunye ne-norepinephrine, ichaza ugqirha we-naturopathic uHeather Tynan. Umzekelo, la madlala aphendula kuxinzelelo ngokukhupha i-cortisol ("uxinzelelo" lwehomoni) okanye ukukhulula i-norepinephrin ("ukulwa okanye ukubhabha" ihomoni).

Iihomoni zichaphazela ngokoqobo yonke into esemzimbeni, kwaye ekubeni la madlala evelisa amadlala, anesandla kwinani elithe kratya lemisebenzi yomzimba ngokunjalo. Umzekelo, ngenxa yokuba bavelisa i-cortisol, "ii-adrenals zibandakanyeka ngokungathanga ngqo kwimisebenzi efana nokulawula amanqanaba eswekile yegazi, ukulawula imetabolism, ukulawula ukudumba, ukuphefumla, uxinzelelo lwemisipha, nokunye," ucacisa njalo ingcali yezempilo uJosh Ax, DNM, CNS, DC, umsunguli weSondlo saMandulo, kunye nombhali we Ukutya kweKeto kwaye Ukutya kweCollagen.

Ngokuqhelekileyo, i-adrenal glands iyazilawula ngokwazo (ithetha ukuba zikhaba ngokwazo, njengamanye amalungu abalulekileyo) kwaye zivelise amahomoni ekuphenduleni i-stimuli yangaphandle (njenge-imeyile yomsebenzi oxinzelelekileyo, izilwanyana ezoyikisayo, okanye i-HIIT yokuzivocavoca) ngokufanelekileyo. amathamo. Kodwa kunokwenzeka ukuba la madlala angasebenzi kakuhle (okanye ukudinwa) kunye nokuyeka ukuvelisa iihomoni ezifanelekileyo ngexesha elifanelekileyo. Oku kubizwa ngokuba "yi-adrenal insufficiency" okanye isifo sika-Addison. "Ukungoneli kwe-adrenal sisifo esaziwayo kwezonyango apho amanqanaba eehomoni zeadrenal (njengecortisol) ephantsi kakhulu kangangokuba anokulinganiswa ngovavanyo lokuqonda isifo," ucacisa uTynan.

Apha kulapho kukho inkohliso: "Ngamanye amaxesha, abantu 'baphakathi kwemeko'," utshilo ugqirha weyeza elisebenzayo nelichasayo uMikheil Berman M.D., kunye noLungiso lweHormone. "Ngentsingiselo, ukuba amanqanaba ehomoni adrenal awekho ke ukuba banesifo iAddison, kodwa amadlala adrenal asebenza ngokwaneleyo ukuba bazive bephilile. kwaye i-naturopaths iqaphela njengokudinwa kwe-adrenal.

"Ukukhathala kwe-adrenal akukwamkelwa ngokusemthethweni yi-International Classification of Diseases, inkqubo yeshumi yokuHlaziya (ICD-10), eyinkqubo yeekhowudi zokuqonda isifo eyamkelwe yi-inshurensi kwaye yamkelwe ngoogqirha abaninzi baseNtshona," utshilo uGqirha Berman. (Idibeneyo: Indlela yokulinganisela iiHormone zakho ngokwemvelo kuMandla ahlala njalo).

"Akukho bungqina besayensi bukhoyo bokuxhasa ukudinwa kwe-adrenal njengemeko yokwenyani yonyango," uvuma uSalila Kurra, M.D., i-endocrinologist kunye noprofesa oncedisayo weyeza kwiZiko lezoNyango leYunivesithi yaseColumbia. Nangona kunjalo, oogqirha kunye neengcali zempilo eziqeqeshwe ngeendlela ezahlukeneyo zihlala ziziva ngenye indlela.

Yintoni Ebangela Ukudinwa Kweadrenal?

Uxinzelelo. Kuninzi kwayo. "Ukudinwa kwe-adrenal yimeko ebangelwa kukugqithisa kakhulu kwamadlala ngenxa yexinzelelo lwexesha elide," utshilo u-Ax.

Xa uxinezelekile (kwaye uxinzelelo lunokuba ngokwasemzimbeni, ngokwengqondo, ngokweemvakalelo, okanye ngokudityaniswa kwazo zontathu) iincindi zamadlala zixelelwa ukuba zikhulule icortisol kwigazi lakho. Xa uxinezelekile, bahlala bekhupha i-cortisol, nto leyo ibenza basebenze ngokugqithisileyo kwaye ibenze batyhafe, utsho u-Axe. "Kwaye ekuhambeni kwexesha, olu xinzelelo olungapheliyo luphazamisa amandla abo okwenza umsebenzi wabo kunye nokuvelisa i-cortisol xa befuna." Yilapho ukudinwa kwe-adrenal kuseta khona.

"Ukudinwa kwe-adrenal kubetha xa ungasakwazi ukuvelisa i-cortisol eyaneleyo, ngenxa yokuba ubuphantsi koxinzelelo olungapheliyo (kwaye uvelisa amanqanaba aphezulu e-cortisol) ixesha elide," ucacisa uGqirha Berman.

Ukucaca gca: Oku akuthethi ukuba lusuku olunye loxinzelelo eofisini okanye kwiveki yoxinzelelo okanye inyanga, kodwa endaweni ye-p-r-o-l-o-n-g-e-d yoxinzelelo oluphezulu. Umzekelo, iinyanga yokwenza ngamandla aphakamileyo (funda: i-cortisol-spiking) umthambo njenge-HIIT okanye iCrossFit kahlanu okanye nangaphezulu ngeveki, usebenza iiyure ezingama-60 ngeveki, ujongene nosapho / ubudlelwane / idrama yomhlobo, kunye nokungalali ngokwaneleyo. (Idibeneyo: Ikhonkco phakathi kweCortisol kunye nokuzivocavoca)

Iimpawu eziqhelekileyo zokudinwa kweAdrenal

Ngokudanisayo, iimpawu ezinxulumene nokudinwa kwe-adrenal zihlala zichazwa ngabasebenzi bezonyango "njengezinto ezingacacanga," "ezingaqondakaliyo," kwaye "zingaqondakali."

"Uninzi lweempawu ezinxulunyaniswa nokudinwa kwe-adrenal zinokunxulunyaniswa nezinye iisyndromes kunye nezifo ezinje ngokungasebenzi kwe-thyroid, imeko yokuzimela, uxinzelelo, uxinzelelo, okanye usulelo," utshilo uTynan.

Ezi mpawu zibandakanya:

• Ukudinwa ngokubanzi

• Ingxaki yokulala okanye ukuphuthelwa

• Inkungu yengqondo kunye nokungabikho kokugxila kunye nenkuthazo

• Iinwele ezibhityileyo kunye nombala wezinzipho

• Isitenxo sexesheni

• Ukunyamezela komthambo ophantsi kunye nokubuyisela

• Inkuthazo ephantsi

• Ukuqhuba ngesondo okuphantsi

• Iminqweno, ukungathandi ukutya, kunye nemiba yokwetyisa

Olo luhlu lunokuba lude, kodwa lukude nokugqiba. Ngenxa yokuba onke amahomoni akho edibene, ukuba amanqanaba akho e-cortisol aphumile, amanye amanqanaba akho ehomoni afana neprogesterone, i-estrogen, kunye namanqanaba e-testosterone anokuphoswa nawo. Iintsingiselo: Nabani na onokudinwa kwe-adrenal angaqala ukubandezeleka kwezinye iimeko zehomoni, ezinokudibanisa iimpawu kunye nokudida oogqirha. (Bona ngakumbi: Yintoni i-Estrogen Dominance?)

Indlela yokuxilongwa kweAdrenal Fatigue

Ukuba kukho nakuphi na ukudityaniswa kwezi mpawu zingasentla kuvakala kuyinto eqhelekileyo, inyathelo lakho lokuqala kukuncokola nengcali yezempilo. "Ukuba ufumana ukudinwa [ngokubanzi], kubaluleke kakhulu ukuba ukhangelwe kwaye ufumane izizathu," utshilo uGqirha Kurra.

Kodwa ngenxa yokuba oogqirha abaninzi baseNtshona abakuqondi ukudinwa kwe-adrenal njenge-diagnostic yangempela, uhlobo lwezonyango ozifunayo lunokuchaphazela uhlobo lokuxilongwa kunye nonyango olufumanayo. Kwakhona, oogqirha be-naturopathic, amayeza adibeneyo, i-acupuncturists, amayeza asebenzayo, kunye noogqirha abachasayo banokufumanisa kwaye baphathe iimpawu njenge-adrenal fatigue kunomsebenzi wakho jikelele okanye i-internist. (Inxulumene: Yintoni amayeza asebenzayo?)

Ukuba ucinga ukuba ujongene ne-adrenals engasebenzi kakuhle, uTynan ucebisa ukuba ucele umboneleli wakho wezempilo ukuba aqhube into ebizwa ngokuba luvavanyo lwe-cortisol yamanqaku amane, anokulinganisa amanqanaba akho e-cortisol kunye nokuguquguquka kwemihla ngemihla kuloo manqanaba.

Kodwa (!!) ngenxa yokuba ukudinwa kwe-adrenal kunokubangela ukuba iihomoni ze-adrenal zibe sezantsi kodwa zingabi "sezantsi ngokwaneleyo ukuba zikulungele ukuba sisifo sika-Addison" okanye ukubakhupha kuluhlu "oluqhelekileyo" kuvavanyo, eqinisekisa ukuba imeko ayinakwenzeka, utshilo uTynan . Ukuba uvavanyo lubuya lubi (njengoko kunokwenzeka), oogqirha abaqhelekileyo baya kujonga ezinye izizathu okanye baphathe iimpawu ngokwahlukeneyo.

Umzekelo, xa kungekho luvavanyo oluqinisekileyo, "ugqirha osebenzayo usenokuqonda kwaye aphathe njengokudinwa kwe-adrenal, ngelixa ugqirha oqhelekileyo unokuthi aluthathe uxinzelelo kwaye amisele i-Xanax, engenakuyilungisa ingxaki." UGqirha Berman.

Nangona kunjalo, kwelinye icala lengqekembe efanayo, uGqr. Kurra uthi, "inkxalabo yakhe malunga nokuxilongwa kwe-adrenal fatigue kukuba iimpawu zomntu azizisombululeki ukuba kukho enye ingxaki esisiseko oye wayiphosa. Ndiza kuhamba nomntu odiniweyo [ngokubanzi] kuya kuxhomekeka kwizinto ezifana nobudala babo, isini, kunye nembali yezonyango yangaphambili. " (Jonga kwakhona: Yintoni i-Syndrome yokuKhathala okungapheliyo?)

Unyango lwe-Adrenal Fatigue

Isandi sinzima? Yi. Kodwa nangona ukukhathala kwe-adrenal kusenokungabi yimeko eyamkelwa liyeza laseNtshona, iimpawu ziyinyani kakhulu, utshilo uTynan. "Imiphumo yokuxinezeleka okungapheliyo inokukhubaza."

Iindaba ezimnandi zezokuba "kwamkelwe ngokubanzi ukuba naziphi na iziphumo ezinokubakho kwiadrenal ukusuka kunyaka omnye woxinzelelo olungapheliyo, ngononophelo olufanelekileyo, zingaphilisa kwinyanga enye," utshilo. Ke, iminyaka emibini yoxinzelelo olungapheliyo inokuthatha iinyanga ezimbini, njalo njalo, ucacisa uTynan.

Kulungile, kulungile, uzivumela njani amadlala akho e-adrenal ukuba aphile? Kulula kakhulu, kodwa kunokubonakala kunzima: "Kufuneka ulawule amanqanaba akho oxinzelelo," utshilo uLen Lopez, D.C., C.S.C.S. "Oko kuthetha ukuba kufuneka uyeke ukwenza izinto ezikwenza uzive ucinezelekile. Kwaye uqale ukwenza izinto ezikuncedayo ukuba uzive uphantsi koxinzelelo." (Idibeneyo: 20 Iindlela zoNcedo loXinzelelo ngokulula).

Oko kuthetha ukusetyenziswa kwe-elektroniki kancinci ebusuku, iintsuku ezimbalwa ezinde eofisini xa kunokwenzeka, kwaye ngaphantsi (rhoqo) umthambo we-HIIT. Oko kukwathetha ukufuna ukhathalelo lwempilo yezengqondo olunokukunceda ulawule ngcono uxinzelelo lwentlalo kunye noxinzelelo, ukucamngca, ukuphefumla okunzulu, umsebenzi wokucinga, kunye nokushicilela.

Kuthekani Ngokutya kweAdrenal Fatigue?

Uninzi lwabantu olunokudinwa kwe-adrenal lukwakhona "okumiselweyo" into ebizwa ngokuba kukutya kokudinwa kwe-adrenal. "Yindlela ethile yokutya ejolise ekunciphiseni iimpawu ezinxulumene nokukhathala kwe-adrenal, ngelixa ikwabonelela umzimba ngezondlo ezifunekayo ukulungisa imeko kwaye kukuncede ubuyele kwimeko yempilo," kuchaza uTynan. "Yindlela yokuphilisa umzimba wakho ngaphakathi."

Ukutya okukhathala kokutya kukujolise ekuzinziseni iswekile esegazini kunye nokulinganisa amanqanaba e-cortisol ngokunciphisa umda weswekile ngelixa usonyusa ukungeniswa kweprotein, amafutha asempilweni, ii-veggies, kunye neenkozo ezipheleleyo (aka kukutya okunempilo kubantu abaninzi).

Oku kufuneka kuncede njani ngokudinwa kwe-adrenal? Iicarbohydrate ezisulungekisiweyo zikhawuleza zihle zibe yiswekile emva kokuba uzityile, nto leyo ebangela i-spike kwiswekile yegazi elandelwa kukwehla okuthe kratya, uchaza uTynan. Oku kuthatha amanqanaba akho amandla kwi-rollercoaster-leyo, kumntu ofumana iimpawu zokudinwa rhoqo kunye nokudinwa, ayilungile. Iziphuzo zamandla kunye nezinye izinto ezinecafini zinokubangela umphumo ofanayo, kwaye ngenxa yeso sizathu, nazo zinqunyelwe.

Kwicala leflip, amafutha asempilweni kunye neeproteni ezikumgangatho ophezulu ziyacotha iswekile yegazi kwaye zikhuthaze amanqanaba eswekile yegazi imini yonke, utshilo uLopez. Ukuthathwa kwezi macros kubaluleke kakhulu ekuqaleni kosuku, utshilo. "Ukutsiba isidlo sakusasa yeyona no-no iphambili kwindlela otya ngayo. Abantu abanokudinwa kweadrenal kufuneka batye into kusasa ukuze iswekile yegazi yabo inyukele kwinqanaba elisempilweni emva kobusuku bokuntywila."

Ukutya kuyakutyhafisa ukutya okunokudumba okanye kunzima ukwetyisa kwaye kunokuba negalelo kwimicimbi yezempilo emathunjini. Ukucaphuka kunye nokudumba emathunjini kubangela iadrenals ukuba ivelise i-cortisol engaphezulu yokujongana nokudumba, engenakho ukusingatha inkqubo ngoku, utshilo uLopez. (Idibeneyo: Ngaba iBacteria yakho yesisu inokuKhathala?) Oko kuthetha ukusika oku kulandelayo:

• Iziselo ezinecaffeine

• Iswekile, izimuncumuncu, kunye nezimuncumuncu ezenziweyo

• Icarbohydrates esulungekisiweyo kunye nokutya okuneswekile okufana neecereals, isonka esimhlophe, iipastries kunye neelekese.

• Inyama ecutshungulweyo, efana nokusikwa okubandayo, isalami

• Inyama ebomvu esemgangathweni esezantsi

• Ioyile yeHydrogenated kunye neoyile yemifuno efana neembotyi zesoya, icanola, kunye neoyile yombona

Ngelixa ukutya kunokubandakanya ukunciphisa ukutya okuthile, i-Ax yenza inqaku elibalulekileyo: I-adrenal fatigue diet imalunga nokutya. Kaninzi ukutya okukwenza uzive ulungile kwaye wondla umzimba wakho xa kuthelekiswa nokuthintela. "Oku kutya akukho malunga nokunciphisa iikhalori. Enyanisweni, ngokuchaseneyo; kuba ukukhawulelana kakhulu kunokugxininisa i-adrenals ngakumbi, "utsho.

Ukutya okugxininisa kwi-adrenal fatigue diet:

• Ikhokhonathi, iminquma, iiavokhado, kunye namanye amafutha asempilweni

• Imifuno yeCruciferous (icauliflower, broccoli, ihlumelo laseBrussels, njl.

• Iintlanzi ezinamanqatha (njenge salmon ebanjiswe endle)

• Inkukhu yasimahla kunye neturkey

• Inyama yenkomo etyiswe ngengca

• Umhluzi wamathambo

• Amantongomane, anje ngee walnuts kunye neeamangile

• Imbewu, i-chia kunye neflakisi

• I-Kelp kunye ne-seaweed

• I-Celtic okanye ityuwa yolwandle lwe-Himalayan

• Ukutya okunotyiweyo okunotyebileyo kwiiprobiotic

• I-Chaga kunye ne-cordyceps amakhowa amayeza

Owu, nokusela amanzi amaninzi kubalulekile, yongeza iTynan. Kungenxa yokuba ukuphelelwa ngamanzi emzimbeni kunokuqhubela phambili uxinzelelo kwi-adrenals kunye neempawu eziba mandundu. (ICYWW, nantsi into eyenziwa kukungabikho komzimba emzimbeni wakho).

Ngubani ofanele azame i-Adrenal Fatigue Diet?

Wonke umntu! Ngokukrakra. Nokuba unokudinwa kweadrenal okanye akunjalo, ukutya okunamafutha adrenal kukutya okunempilo, utshilo ugqirha wezidlo obhalisiweyo uMaggie Michalczyk, RD.N., umsunguli we-Once upon A Pumpkin.

Uyacacisa: Imifuno kunye neengqolowa zingumthombo olungileyo wefiber, iivithamini, kunye neeminerali, uninzi lwethu olungafumani ngokwaneleyo. "Ukongeza okunye koku kutya kwipleyiti yakho (kunye nokuxinanisa izinto ezineswekile eninzi) kuya kunceda ukukhulisa amandla akho kunye nokuphucula ukugaya, nokuba unokudinwa kweadrenal okanye akunjalo," utshilo. (Idibeneyo: Yintoni omele uyazi malunga ne-Anti-Anxiety Diet).

Ukongeza, ukubeka phambili iiprotheyini ezikumgangatho ophezulu kunokunyusa amanqanaba e-iron, anokulwa neempawu ze-anemia kunye nokusilela kwe-vitamin B12, enokuthi ikwenze udinwe, utsho uLisa Richards, CNN, isondlo kunye nomseki weCandida Diet. Kwaye, "amafutha asempilweni anokunciphisa ukudumba emzimbeni, okwaziwayo ukubangela ukudinwa kunye neemeko ezininzi zempilo ezingadinisiyo," utshilo. (Bona ngakumbi: Yile nto kukudumba okungapheliyo kuMzimba wakho).

Umgca ongezantsi

Ngelixa igama elithi "adrenal fatigue" liyimpikiswano ngenxa yokuba alibonwa njengoxilongo olusemthethweni, lichaza isethi yeempawu ezinxulunyaniswa namadlala eadrenal ayeke ukusebenza emva kwexesha loxinzelelo oluphezulu. Kwaye nokuba uyakholelwa kwi-adrenal fatigue okanye awukho, ukuba uyi-Super Stress Case, kwaye sele unethutyana, unokufumana inzuzo ngokulandela isicwangciso sonyango sokudinwa, kwaye, sisicwangciso nje sokuphumla kunye nokufumana kwakhona (okunokunceda wonke umntu). Kwaye oko kuthetha ukwenza konke okusemandleni akho ukunciphisa amanqanaba oxinzelelo ngelixa usitya isicwangciso sokutya esinempilo, esityebileyo se-veggie.

Khumbula nje: "Olu hlobo lokutya kunye notshintsho kwindlela yokuphila zinokwenzeka ukuba zisebenze kuphela ukuba akukho sizathu sibangelwa zezi mpawu uhlangabezana nazo," utshilo uTynan. Ugxininisa ukubaluleka kokufuna uluvo lomboneleli wezempilo omthembayo endaweni yokuzixilonga nokuzinyangela. "Ukutya kunye nokutshintsha kwendlela yokuphila ecetyiswayo kubantu abanokudinwa kwe-adrenal kunye neempawu ezifanayo azizukulimaza nabani na," utshilo. "Kodwa kunjalo, ingcali yinyathelo lokuqala."

Uphengululo lwe