Iindlela zeNdalo ezili-11 zokuThoba amanqanaba akho eCortisol

Umxholo

• Kwenzeka ntoni xa iCortisol iphezulu?
• 1. Fumana isixa esifanelekileyo sokulala
• 2. Yenza umthambo, kodwa ungagqibi kakhulu
• 3. Funda ukwamkela uxinzelelo loCinga
• 4. Funda ukuphumla
• 5. Yonwaba
• 6. Gcina ubudlelwane obusempilweni
• 7. Khathalela iPet
• 8. Yiba Ngoyena Mntu Ubalaseleyo Wakho
• 9. Yamkele imeko yakho yokomoya
• 10. Yitya Ukutya okusempilweni
• 11. Thatha izongezo ezithile
• Ioyile yeentlanzi
• I-Ashwagandha
• Umgca osezantsi

ICortisol yincindi yedlala yoxinzelelo ekhutshwe ziincindi zamadlala.

Kubalulekile ukunceda umzimba wakho ujongane neemeko zoxinzelelo, njengoko ingqondo yakho ibangela ukukhutshwa kwayo ekuphenduleni kwiintlobo ezahlukeneyo zoxinzelelo.

Nangona kunjalo, xa amanqanaba e-cortisol ephezulu kakhulu ixesha elide, le hormone inokukwenzakalisa ngakumbi kunokuba inceda.

Ixesha elingaphezulu, amanqanaba aphezulu anokubangela ukutyeba kunye noxinzelelo lwegazi, ukuphazamisa ukulala, nefuthe elibi kwiimvakalelo, ukunciphisa amandla akho egalelo kunye nesifo seswekile.

Kwenzeka ntoni xa iCortisol iphezulu?

Kule minyaka ili-15 idlulileyo, izifundo ziye zatyhila ukuba amanqanaba aphezulu e-cortisol anokubangela iingxaki ().

Oku kubandakanya:

• Iingxaki ezingapheliyo: Kubandakanywa uxinzelelo lwegazi oluphezulu, uhlobo lwe-2 yeswekile kunye ne-osteoporosis ().
• Ukutyeba kwakho: ICortisol yonyusa umdla wokutya kwaye isayinele umzimba ukuba utshintshe imetabolism ukugcina amanqatha (,).
• Ukudinwa: Iphazamisa ukujikeleza kwemihla ngemihla kwamanye amahomoni, ukuphazamisa iipateni zokulala kunye nokubangela ukudinwa (,).
• Umsebenzi ongasebenzi kakuhle wobuchopho: ICortisol iphazamisa inkumbulo, inegalelo ekuphakameni kwengqondo okanye "kwinkungu yengqondo" ().
• Usulelo: Iphazamisa amajoni omzimba, ekwenza ukuba uthambekele lula kusulelo ().

Kwiimeko ezinqabileyo, amanqanaba aphezulu e-cortisol anokukhokelela kwi-Cushing's syndrome, isifo esinqabileyo kodwa esibi (,).

Ngethamsanqa, zininzi izinto onokuzenza ukunciphisa amanqanaba akho. Nazi iindlela ezili-11 zokuphila, ukutya kunye neengcebiso zokuphumla kumanqanaba asezantsi e-cortisol.

1. Fumana isixa esifanelekileyo sokulala

Ixesha, ubude kunye nomgangatho wokulala yonke inefuthe kwi-cortisol ().

Umzekelo, uphononongo lwezifundo ezingama-28 zabasebenzi beeshifti yafumanisa ukuba i-cortisol iyanda ebantwini abalala emini kunokuba kubusuku.

Ixesha elingaphezulu, ukungalali ngokwaneleyo kubangela amanqanaba anyukayo ().

Ukutshintsha kweeshifu kuphazamisa iipateni eziqhelekileyo zemihla ngemihla zehomoni, kunegalelo ekudinweni nakwezinye iingxaki ezinxulumene ne-cortisol ephezulu (,).

Ukuphuthelwa kubangela i-cortisol ephezulu ukuya kuthi ga kwiiyure ezingama-24. Ukuphazamiseka kokulala, nokuba kukufutshane, nako kunokunyusa amanqanaba akho kwaye kuphazamise iipateni zemihla ngemihla zehomoni (,,).

Ukuba usebenza ebusuku okanye ujikeleza umsebenzi, awunalo ulawulo olupheleleyo malunga neshedyuli yakho yokulala, kodwa kukho izinto onokuzenza ukuze ulungiselele ukulala:

• Umthambo: Yiba nomzimba osebenzayo ngokwasemzimbeni ngexesha lokuvuka kwaye ugcine ixesha lokulala eliqhelekileyo kangangoko kunokwenzeka ().
• Akukho caffeine ebusuku: Gwema i-caffeine ngokuhlwa ().
• Nciphisa ukukhanya elikhanyayo ebusuku: Cima izikrini kunye nomoya phantsi imizuzu eliqela ngaphambi kokulala (,).
• Nciphisa iziphazamiso ngaphambi kokulala: Nciphisa iziphazamiso ngokusebenzisa ingxolo emhlophe, iiplagi zendlebe, ukuthula ifowuni yakho kunye nokuphepha ulwelo ngaphambi kokulala ().
• Thatha kancinci: Ukuba umsebenzi wotshintsho unciphisa ukulala iiyure ezimfutshane, ukulala kunokunciphisa ukulala kunye nokuthintela ukusilela kokulala ().

Gcina ishedyuli yokulala engaguquguqukiyo, thintela i-caffeine ngokuhlwa, thintela ukuphazamiseka kokulala kwaye ufumane iiyure ezisixhenxe ukuya kwezisibhozo zokulala yonke imihla ukuze ugcine i-cortisol kwisingqi esiqhelekileyo.

2. Yenza umthambo, kodwa ungagqibi kakhulu

Kuxhomekeke kubungakanani bomthambo, inokunyusa okanye yehle i-cortisol.

Ukuzilolonga ngamandla kuyonyusa i-cortisol kwakamsinya emva kokuzilolonga. Nangona inyuka ngexesha elifutshane, amanqanaba asebusuku kamva ancipha (,).

Ukwanda kwexesha elifutshane kunceda ukulungelelanisa ukukhula komzimba ukuhlangabezana nomceli mngeni. Ukongeza, ubungakanani bempendulo ye-cortisol iyancipha ngoqeqesho oluqhelekileyo ().

Ngelixa umthambo olinganiselweyo uyonyusa i-cortisol kubantu abangafanelekanga, abantu abafanelekileyo ngokwasemzimbeni bafumana amava amancinci kunye nomsebenzi onamandla (,).

Ngokuchasene nomsebenzi "omkhulu womzamo", umthambo ophakathi okanye ophakathi kwi-40-60% yomzamo omkhulu ayonyusi i-cortisol kwixesha elifutshane, kwaye isakhokelela kumanqanaba asezantsi ebusuku (,).

Ukuzivocavoca kunciphisa i-cortisol ebusuku. Ukuzivocavoca okunzulu kwandisa i-cortisol kwixesha elifutshane ngenxa yoxinzelelo emzimbeni, kodwa isanciphisa ubusuku obulandelayo.

3. Funda ukwamkela uxinzelelo loCinga

Iingcinga zoxinzelelo luphawu olubalulekileyo lokukhululwa kwe-cortisol.

Isifundo sabantu abadala abayi-122 bafumanisa ukuba ukubhala malunga namava oxinzelelo lwangaphambili kwandise i-cortisol ngaphezulu kwenyanga enye xa kuthelekiswa nokubhala malunga namava obomi obuhle okanye izicwangciso zosuku ().

Ukunciphisa uxinzelelo kwengqondo okucwangcisiweyo sisicwangciso esibandakanya ukuzazi ngakumbi kweengcinga ezenza uxinzelelo kunye nokuthatha indawo yexhala okanye uxinzelelo kugxilwe ekwamkeleni nasekuqondeni iingcinga noxinzelelo.

Ukuziqeqesha ukuba wazi iingcinga zakho, ukuphefumla, ukubetha kwentliziyo kunye nezinye iimpawu zoxinzelelo kunceda ukuba ulubone uxinzelelo xa luqala.

Ngokujolisa ekwaziseni ngemeko yakho yengqondo neyomzimba, unokuba ngumboniseli weengcinga zakho zoxinzelelo, endaweni yexhoba labo ().

Ukuqonda iingcinga zoxinzelelo kukuvumela ukuba uqulunqe kwaye uziphendulele ngabom kuzo. Uphononongo lwabafazi abangama-43 kwinkqubo esekwe engqondweni yabonisa amandla okuchaza kunye nokuchaza uxinzelelo kunxulunyaniswa nempendulo ye-cortisol esezantsi ().

Olunye uphononongo lwabafazi abali-128 abanesifo somhlaza webele babonisa uqeqesho lokunyameka kwengqondo kunciphisa i-cortisol ngokuthelekiswa nesicwangciso sokulawula uxinzelelo ().

Inkqubo yePsychology efanelekileyo inika uphononongo lweendlela ezithile zokunciphisa uxinzelelo lwengqondo.

"Ukucinezeleka kwengqondo" kugxininisa ukuziqonda kweengcinga zoxinzelelo kunye neempawu zoxinzelelo lomzimba. Ukwazi ngakumbi ngoxinzelelo kunye neempembelelo zalo linyathelo lokuqala lokuhlangabezana ngempumelelo noxinzelelo.

4. Funda ukuphumla

Iindlela ezahlukeneyo zokuzilolonga ziye zaqinisekiswa ukunciphisa amanqanaba e-cortisol (32).

Ukuphefumla nzulu yindlela elula yokunciphisa uxinzelelo enokusetyenziswa naphina. Uphononongo lwabafazi abaphakathi kweminyaka engama-28 bafumene ukwehla nge-50% kwi-cortisol ngoqeqesho oluqhelekileyo lokuphefumla (,).

Uphengululo lwezifundo ezininzi lukwabonisa ukuba unyango lwe-massage lunokunciphisa amanqanaba e-cortisol nge-30% ().

Izifundo ezininzi ziyaqinisekisa ukuba iyoga inokunciphisa i-cortisol kunye nokulawula uxinzelelo. Ukuthatha inxaxheba rhoqo kwi-tai chi ikwabonakalisiwe ukuba iyasebenza (,,).

Izifundo zikwabonakalise ukuphumla komculo kunokunciphisa i-cortisol (,,).

Umzekelo, ukumamela umculo okwemizuzu engama-30 kunciphise amanqanaba e-cortisol kubafundi abangama-88 besilisa nabasetyhini xa kuthelekiswa nemizuzu engama-30 yokuthula okanye ukubukela uxwebhu ().

IHelpguide.org inesikhokelo esifutshane kwiindlela ezininzi zokuphumla ezinjengezo zisetyenziswe kwezi zifundo.

Iindlela ezininzi zokuphumla zingqinisisiwe ukuthoba i-cortisol. Imizekelo ibandakanya ukuphefumla okunzulu, iyoga kunye ne-tai chi, umculo kunye nokuthanjiswa.

5. Yonwaba

Enye indlela yokugcina i-cortisol phantsi kukuba wonwabe ().

Isimo esifanelekileyo sinxulunyaniswa ne-cortisol esezantsi, kunye noxinzelelo lwegazi olusezantsi, ukubetha kwentliziyo esempilweni kunye nenkqubo yomzimba yokuzikhusela eyomeleleyo (,,).

Imisebenzi eyonyusa ukoneliseka kobomi ikwaphucula impilo kwaye enye yeendlela abazenza ngayo inokuba kukulawula i-cortisol.

Umzekelo, uphononongo lwabantu abadala be-18 ababonisa impilo i-cortisol yehlile ekuphenduleni ukuhleka ().

Ukuphuhlisa izinto ezithandwayo kunokukhuthaza iimvakalelo zokuphila kakuhle, eziguqula ukuthoba i-cortisol. Uphononongo lwamagqala angama-49 aphakathi abonise ukuba ukuthatha igadi kunciphise amanqanaba ngaphezulu konyango oluqhelekileyo lomsebenzi ().

Olunye uphononongo lwamadoda nabasetyhini abangama-30 bafumanise ukuba abathathi-nxaxheba abenza igadi banamava okuphungulwa kwecortisol enkulu kunabo bafunda ngaphakathi ().

Inxalenye yale nzuzo inokuba ibangelwe kukuchitha ixesha elininzi ngaphandle. Izifundo ezibini zifumene ukwehla kwe-cortisol kulandela imisebenzi yangaphandle, ngokuchasene nomsebenzi wangaphakathi. Nangona kunjalo, ezinye izifundo azifumananga sibonelelo (,,).

Ukujongana nolonwabo lwakho kuya kunceda ukugcina i-cortisol iphantsi. Ukuthatha umdlalo, ukuchitha ixesha ngaphandle kunye nokuhleka kunokunceda.

6. Gcina ubudlelwane obusempilweni

Abahlobo kunye nosapho bangumthombo wolonwabo olukhulu ebomini, kunye noxinzelelo olukhulu. Ezi zinto zitshintshiweyo ziyadlalwa kumanqanaba e-cortisol.

ICortisol ifakwe kwisixa esincinci kwizinwele zakho.

Ixabiso le-cortisol kunye nobude beenwele lide lihambelane namanqanaba e-cortisol ngexesha apho inwele yayikhula. Oku kuvumela abaphandi ukuba baqikelele amanqanaba ekuhambeni kwexesha ().

Izifundo ze-cortisol ezinweleni zibonisa ukuba abantwana abanosapho oluzinzileyo nolushushu lobomi banamanqanaba asezantsi kunabantwana abaphuma kumakhaya anezinga eliphezulu lengxabano ().

Kwizibini ezitshatileyo, ukungqubana kubangela ukunyuka kwexesha elifutshane kwi-cortisol, kulandele ukubuyela kumanqanaba aqhelekileyo ().

Uphononongo lweendlela zongquzulwano kwizibini ezingama-88 ezifumene ukungakhathali okanye uvelwano kukhokelele ekubuyeni okukhawulezayo kwecortisol kumanqanaba aqhelekileyo emva kwengxabano ().

Inkxaso evela kubathandekayo inokunceda ekunciphiseni i-cortisol xa ujongene noxinzelelo.

Isifundo samadoda nabasetyhini abangama-66 sabonisa ukuba emadodeni, inkxaso evela kumaqabane abo ababhinqileyo yanciphisa i-cortisol ekuphenduleni ekuthetheni esidlangalaleni ().

Olunye uphononongo lubonakalisile ukuba nokunxibelelana kothando kunye neqabane elithandanayo ngaphambi kwento yoxinzelelo kuzuze ukubetha kwentliziyo kunye noxinzelelo lwegazi ngaphezulu kwenkxaso evela kumhlobo ().

Ubudlelwane nabahlobo kunye nosapho kunokukhokelela kulonwabo kunye noxinzelelo. Chitha ixesha kunye nabo ubathandayo kwaye ufunde ukuxolela kwaye ulawule ukungqubana kwempilo yeemvakalelo kunye neyasemzimbeni.

7. Khathalela iPet

Ubudlelwane namaqabane ezilwanyana bunokunciphisa i-cortisol.

Kwisifundo esinye, ukusebenzisana nenja yonyango kunciphise uxinzelelo kwaye kukhokelela kutshintsho lwe-cortisol ngexesha lenkqubo encinci yonyango ebantwaneni ().

Olunye uphononongo lwabantu abadala abangama-48 lubonise ukuba ukudibana nenja kwakungcono kunenkxaso evela kumhlobo ngexesha loxinzelelo lwentlalo ().

Isifundo sesithathu kuvavanywe isiphumo sokunciphisa i-cortisol yokuncitshiswa kwe-canine kubanini bezilwanyana kuthelekiswa nabangengobanini bezilwanyana zasekhaya ().

Abangabanini bezilwanyana zasekhaya bafumana ukwehla okukhulu kwi-cortisol xa banikwa amaqabane e-canine, mhlawumbi kuba abanini bezilwanyana babesele bexhamle kubuhlobo bezilwanyana zabo ekuqaleni kwesifundo.

Into enomdla kukuba izilwanyana zasekhaya zinamava afanayo emva konxibelelwano oluqinisekileyo, ukucebisa ngobuhlobo bezilwanyana kuluncedo kubo bobabini ().

Izifundo ezininzi zibonisa ukuba ukunxibelelana neqabane lezilwanyana kunciphisa uxinzelelo kwaye kwehlisa amanqanaba e-cortisol. Izilwanyana zasekhaya nazo ziyaxhamla kubudlelwane obuhle nabantu bazo.

8. Yiba Ngoyena Mntu Ubalaseleyo Wakho

Ukuziva uneentloni, ukuziva unetyala okanye ukungoneliseki kunokukhokelela kukucinga okungalunganga kunye ne-cortisol ephezulu ().

Inkqubo yokunceda ekuchongeni nasekujonganeni nezi ntlobo zeemvakalelo zikhokelele ekunciphiseni i-23% kwi-cortisol kubantu abadala abangama-30 xa kuthelekiswa nabantu abadala abali-15 abangazange bathathe inxaxheba ().

Ngezizathu ezithile zokuziva unetyala, ukulungisa umthombo kuya kuthetha ukwenza utshintsho ebomini bakho. Ngezinye izizathu, ukufunda ukuzixolela kunye nokuqhubeka kunokuphucula imeko yakho yempilo.

Ukuphuhlisa umkhwa wokuxolela abanye kukwabalulekile kubudlelwane. Olunye uphononongo lwezibini ezingama-145 zithelekise iziphumo zeentlobo ezahlukeneyo zokucebisa ngomtshato.

Izibini ezifumene ungenelelo oluququzelele iindlela zokuxolela kunye nokusombulula ukungaboni ngasonye ezinamava okunciphisa amanqanaba e-cortisol ().

Ukusombulula ukuziva unetyala kuphucula ulwaneliseko lobomi kunye namanqanaba e-cortisol. Oku kunokubandakanya ukutshintsha imikhwa, ukuxolela abanye okanye ukufunda ukuzixolela.

9. Yamkele imeko yakho yokomoya

Ukuba uzijonga ungowomoya, ukuphuhlisa ukholo lwakho nako kunokunceda ukuphucula i-cortisol.

Izifundo zibonisa ukuba abantu abadala abavakalisa ukholo lokomoya bafumana amanqanaba asezantsi e-cortisol ebusweni bexinzelelo lobomi njengokugula.

Oku kuyinyani nasemva kokuba izifundo zithathele ingqalelo isiphumo sokunciphisa i-cortisol yenkxaso yentlalo evela kumaqela asekwe kwinkolo (,).

Umthandazo ukwayanyaniswa noxinzelelo oluncitshisiweyo kunye noxinzelelo ().

Ukuba awuziqwalaseli ngokwasemoyeni, ezi zibonelelo zinokufumaneka ngokucamngca, ukuphuhlisa iqela lokuxhasa uluntu kunye nokwenza izinto zobubele ().

Kulabo banotyekelo lokomoya, ukukhula kokholo kunye nokuthatha inxaxheba emthandazweni kunokunceda ukulawula i-cortisol. Nokuba ungumoya okanye awukho, ukwenza izenzo zobubele nako kunokuphucula amanqanaba akho e-cortisol.

10. Yitya Ukutya okusempilweni

Isondlo sinokuchaphazela i-cortisol ukuba ibe ngcono okanye ibe mbi.

Ukutya iswekile yenye yezinto ezibangela ukuba kukhululwe i-cortisol. Rhoqo, ukutya iswekile ephezulu kunokugcina amanqanaba akho ephakanyisiwe ().

Ukutya iswekile kunxulunyaniswa ikakhulu ne-cortisol ephezulu kubantu abatyebe kakhulu ().

Into enomdla kukuba, iswekile inokulinciphisa inani lecortisol ekhutshwe ekuphenduleni kwiziganeko ezithile zoxinzelelo ().

Ithathiwe kunye, ezi ziphumo zichaza ukuba kutheni iidessert ezimnandi kukutya okuthuthuzelayo, kodwa rhoqo okanye iswekile egqithisileyo inyusa i-cortisol ekuhambeni kwexesha.

Ukongeza, ukutya okumbalwa kunokunceda amanqanaba e-cortisol:

• Itshokholethi emnyama: Izifundo ezibini zabantu abadala abangama-95 zibonise ukuba ukutya itshokholethi emnyama kuyinciphisile impendulo yabo ye-cortisol kumceli mngeni woxinzelelo (70,).
• Iziqhamo ezininzi: Uphononongo lweembaleki ezingama-20 ezibaleka ibhayisekile zibonise ukutya iibhanana okanye amapere ngexesha lokuhamba kweekhilomitha ezingama-75 kuncitshisiwe amanqanaba xa kuthelekiswa namanzi okusela kuphela ().
• Iti emnyama kunye eluhlaza: Isifundo samadoda angama-75 sifumene iiveki ezi-6 zokuselwa kweti emnyama sanciphisa i-cortisol ekuphenduleni umsebenzi oxinzelelekileyo, xa kuthelekiswa nesiselo esinecafini ().
• Iiprobiotic kunye nee-prebiotic: Iiprobiotic zinobuhlobo, iintsholongwane ze-symbiotic kukutya okufana neyogathi, i-sauerkraut kunye ne-kimchi. Ii-prebiotic, ezinje ngefayibha enyibilikayo, zibonelela ngokutya kwezi ntsholongwane. Zombini iiprobiotic kunye ne-prebiotic zinceda ukunciphisa i-cortisol ().
• Amanzi: Ukuphelelwa ngamanzi emzimbeni kuyonyusa i-cortisol. Amanzi alungele ukuhambisa amanzi ngelixa ephepha iikhalori ezingenanto. Isifundo kwiimbaleki ezilithoba zamadoda zibonise ukuba ukugcina i-hydration ngexesha loqeqesho lweembaleki kunciphise amanqanaba e-cortisol ().

Ukutya okunciphisa i-Cortisol kubandakanya itshokholethi emnyama, iti kunye nefayibha enyibilikayo. Ukuphepha ukusebenzisa iswekile engaphezulu kunokunceda ukugcina amanqanaba akho ezantsi.

11. Thatha izongezo ezithile

Izifundo zibonakalise ukuba ubuncinci izongezo zesondlo ezinokunciphisa amanqanaba e-cortisol.

Ioyile yeentlanzi

Ioyile yentlanzi yenye yezona ndawo zilungileyo ze-omega-3 fatty acids, ekucingelwa ukuba icutha i-cortisol (76).

Olunye uphononongo lujonge indlela amadoda asixhenxe asabele ngayo kuvavanyo loxinzelelo lwengqondo ngaphezulu kweeveki ezintathu. Elinye iqela lamadoda lithathe izongezo zeoyile yeentlanzi kwaye elinye iqela alizange lenze njalo. Ioyile yeentlanzi yehlisa amanqanaba e-cortisol ekuphenduleni kuxinzelelo ().

Olunye uphononongo lweeveki ezintathu lubonise ukuba izongezo zeoyile yeentlanzi zinciphise i-cortisol ekuphenduleni umsebenzi oxinzelelekileyo, xa kuthelekiswa ne-placebo ().

I-Ashwagandha

I-Ashwagandha sisongezo semifuno saseAsia esisetyenziselwa amayeza emveli ukunyanga uxinzelelo kunye nokunceda abantu ukuba baziqhelanise noxinzelelo.

Uphononongo lwabantu abadala abangama-98 abathatha isongezelelo se-ashwagandha okanye i-placebo yeentsuku ezingama-60 lubonise ukuba ukuthatha i-125 mg ye-ashwagandha kube kanye okanye kabini imihla ngemihla kunciphise amanqanaba e-cortisol (79).

Olunye uphononongo lwabantu abadala abangama-64 abanexinzelelo olungapheliyo lubonise ukuba abo bathathe ama-300-mg amayeza anamava anciphise i-cortisol ngaphezulu kweentsuku ezingama-60, xa kuthelekiswa nabo bathatha indawo ye-placebo.

Izongezo zeoyile yeentlanzi kunye neyeza laseAsia elibizwa ngokuba yi-ashwagandha zombini zibonisiwe ukunceda ukunciphisa amanqanaba e-cortisol.

Umgca osezantsi

Ixesha elingaphezulu, amanqanaba aphezulu e-cortisol anokukhokelela ekuzuzeni ubunzima, uxinzelelo lwegazi oluphezulu, isifo seswekile, ukudinwa kunye nobunzima bokugxila.

Zama iingcebiso ezilula zokuphila ngentla ukuthoba amanqanaba akho e-cortisol, ube namandla ngakumbi kwaye uphucule impilo yakho.