Konke Okufanele Ukwazi Ngokukhathala Kwe-Adrenal kanye Nesidlo Sokukhathala Kwe-Adrenal

-Delile

• Kuyini Ukukhathala Kwe-Adrenal, Nokho?
• Yini Ebangela Ukukhathala Kwe-Adrenal?
• Izimpawu Ezivamile Zokukhathala Kwe-Adrenal
• Indlela Yokuxilonga Ukukhathala Kwe-Adrenal
• Ukwelashwa Kwe-Adrenal Fatigue
• Kuthiwani Ngokudla Okukhathala Kwe-Adrenal?
• Ngubani Okufanele Azame Ukudla Okukhathala Kwe-Adrenal?
• Umugqa Ophansi
• Buyekeza kwe-

Ah, ukukhathala kwe-adrenal. Isimo okungenzeka uzwe ngaso…kodwa awazi ukuthi sisho ukuthini. Khuluma nge #relable.

Ukukhathala kwe-adrenal yibuzzword enikezwe ukubulawa kwezimpawu ezihambisana nezingcindezi zesikhathi eside, eziphakeme kakhulu.Uma ufunda lokhu, kunethuba lokuthi ikhalori lakho le-Google libukeke njengomdlalo weTetris futhi / noma wena uzikhombe njenge-Stress Case . Ngakho-ke wazi kanjani ukuthi unesifo sokukhathala kwe-adrenal noma umane ulasha-ezingeni elijulile esontweni elibi emsebenzini?

Lapha, ochwepheshe bezempilo abaphelele bakulethela umhlahlandlela wokukhathala kwe-adrenal, kufaka phakathi ukuthi kuyini ukukhathala kwe-adrenal, yini okufanele uyenze uma unayo, nokuthi kungani uhlelo lokwelashwa kokukhathala kwe-adrenal lungaba lusizo kuwo wonke umuntu.

Kuyini Ukukhathala Kwe-Adrenal, Nokho?

Njengoba ungaqagela, ukukhathala kwe-adrenal kuhlobene nezindlala ze-adrenal. Njengokuvuselela: Izindlala ze-adrenal yizindlala ezimbili ezinjengezigqoko ezihlala ngaphezulu kwezinso. Mancane, kepha adlala indima ebalulekile ekusebenzeni komzimba wonke; indima yabo eyinhloko ukukhiqiza amahomoni abalulekile njenge-cortisol, i-aldosterone, i-epinephrine, ne-norepinephrine, kuchaza udokotela we-naturopathic uHeather Tynan. Isibonelo, lezi zindlala ziphendula ekucindezelekeni ngokukhipha i-cortisol (i-"stress" hormone) noma ikhiphe i-norepinephrine (i-hormone "yokulwa noma yokundiza").

AmaHormone athinta ngokoqobo yonke into esemzimbeni, futhi njengoba lezi zindlala zikhiqiza ama-hormone, zinesandla kwinani eliphakeme lemisebenzi yomzimba. Isibonelo, ngoba bakhiqiza i-cortisol, "ama-adrenali abandakanyeka ngokungaqondile emisebenzini efana nokulawula amazinga kashukela egazini, ukulawula imetabolism, ukulawula ukuvuvukala, ukuphefumula, ukuqina kwemisipha, nokunye," kuchaza uchwepheshe wezempilo ophelele uJosh Ax, DNM, CNS, DC, umsunguli we-Ancient Nutrition, nombhali we I-Keto Diet futhi I-Collagen Diet.

Ngokuvamile, izindlala ze-adrenal ziyazilawula (okusho ukuthi zikhahlela esenzweni ngokwazo, njengezinye izitho ezibalulekile) futhi zikhiqize amahomoni ekuphenduleni izisusa zangaphandle (njenge-imeyili yomsebenzi ocindezelayo, izilwane ezisabekayo, noma ukuqeqeshwa kwe-HIIT) kwesokudla. imithamo. Kepha kungenzeka ukuthi lezi zindlala zingasebenzi kahle (noma ukukhathala) futhi uyeke ukukhiqiza ama-hormone afanele ngezikhathi ezifanele. Lokhu kubizwa ngokuthi "ukungakwazi ukusebenza kahle kwe-adrenal" noma isifo i-Addison. "Ukungasebenzi kahle kwe-adrenal ukuxilongwa okwelashwa ngokwezinga lapho amazinga amahomoni adrenal (njenge-cortisol) aphansi kakhulu ukuthi angalinganiswa ngokuhlolwa kokuxilongwa," kuchaza uTynan.

Nakhu lapho ithola khona ukukhohlisa: "Kwesinye isikhathi, abantu banesimo 'esiphakathi nendawo'," kusho udokotela osebenzayo nowokulwa nokuguga uMikheil Berman MD, ngeHormone Correction. "Okusho ukuthi, amazinga abo ama-hormone adrenal awekho ngakho kuncane ukuthi banesifo i-Addison, kepha ukuthi izindlala zabo ze-adrenal azisebenzi kahle ngokwanele ukuze bazizwe noma bephilile. "Lokhu kubizwa ngokuthi ukukhathala kwe-adrenal. Noma, okungenani, yilokhu odokotela abalwa nokuguga, odokotela abasebenza ngemithi, futhi ama-naturopaths aqaphela njengokukhathala kwe-adrenal.

"Ukukhathala kwe-adrenal akwamukelwa ngokusemthethweni yi-International Classification of Diseases, Tenth Revision (ICD-10), okuwuhlelo lwamakhodi wokuxilonga olwamukelwa ngumshuwalense nolwamukelwa odokotela abaningi bezokwelapha baseNtshonalanga," kusho uDkt Berman. (Okuhlobene: Ungalinganisa Kanjani Amahomoni Akho Ngokwemvelo Ukuze Uthole Amandla Ahlala Njalo).

"Abukho ubufakazi besayensi obukhona bokusekela ukukhathala kwe-adrenal njengesimo sezokwelapha sangempela," kuvuma uSalila Kurra, M.D., i-endocrinologist kanye noprofesa osizayo wezokwelapha e-Columbia University Medical Center. Kodwa-ke, odokotela nochwepheshe bezempilo abaqeqeshwe ezindleleni ezahlukahlukene bavame ukuzizwa ngenye indlela.

Yini Ebangela Ukukhathala Kwe-Adrenal?

Ukucindezeleka. Kuningi. “Ukukhathala kwe-Adrenal yisimo esidalwa ukugqugquzeleka ngokweqile kwezindlala ze-adrenal ngenxa yengcindezi yesikhathi eside,” kusho u-Axe.

Uma ucindezelekile (nokuthi ukucindezeleka kungaba ngokomzimba, ngokwengqondo, ngokomzwelo, noma ukuhlanganiswa kwakho konke okuthathu) izindlala ze-adrenal ziyatshelwa ukuthi zikhiphe i-cortisol egazini lakho. Uma ucindezelekile, bahlezi bekhipha i-cortisol, ebenza basebenze ngokweqile futhi baqede amandla, kusho u-Axe. "Futhi esikhathini esizayo, lokhu kucindezeleka okungapheli kuphazamisa amandla abo okwenza umsebenzi wabo futhi bakhiqize i-cortisol lapho kudingeka." Yilapho ukukhathala kwe-adrenal kungena khona.

“Ukukhathala kwe-Adrenal kuhlasela lapho ungasakwazi ukukhiqiza i-cortisol eyanele, ngenxa yokuba ngaphansi kokucindezeleka okungapheli (nokukhiqiza amazinga aphezulu kangaka e-cortisol) isikhathi eside,” kuchaza uDkt. Berman.

Ukucaca okucacile: Lokhu akusho usuku olulodwa olucindezelayo ehhovisi noma ngisho neviki noma inyanga enengcindezi, kepha kunalokho isikhathi se-p-r-o-l-o-n-g-e-d sokuxineka okukhulu. Ngokwesibonelo, izinyanga yokwenza ngamandla aphezulu (funda: i-cortisol-spiking) ukuzivocavoca okufana ne-HIIT noma i-CrossFit izikhathi ezinhlanu noma ngaphezulu ngesonto, usebenza amahora angama-60 ngeviki, ukubhekana nomdlalo womndeni / wobudlelwano / nomngani, nokungalali ngokwanele. (Okuhlobene: Isixhumanisi Phakathi Kwe-Cortisol Nokuzivocavoca)

Izimpawu Ezivamile Zokukhathala Kwe-Adrenal

Ngokukhungathekisayo, izimpawu ezihambisana nokukhathala kwe-adrenal zivame ukuchazwa ochwepheshe bezokwelapha njengokuthi "okungaqondile," "okungacacile," futhi "okungaqondakali."

"Izimpawu eziningi ezihambisana nokukhathala kwe-adrenal zingahlotshaniswa namanye ama-syndromes nezifo ezinjengokungasebenzi kahle kwe-thyroid, isimo sokuzivikela komzimba, ukukhathazeka, ukudangala, noma ukutheleleka," kusho uTynan.

Lezi zimpawu zihlanganisa:

• Ukukhathala okujwayelekile

• Inkinga yokulala noma ukuqwasha

• Inkungu yobuchopho nokuntuleka kokugxila kanye nogqozi

• Ukuncipha kwezinwele kanye nokushintshwa kwezipikili

• Ukungahambi kahle kokuya esikhathini

• Ukubekezelelana okuphansi kokuzivocavoca nokululama

• Isisusa esiphansi

• Ukushayela ucansi okuphansi

• Izifiso, ukungakuthandi ukudla, kanye nezinkinga zokugaya ukudla

Lolo hlu lungaba lude, kepha alukapheli ngokuphelele. Ngoba wonke amahomoni akho axhumene, uma amazinga akho e-cortisol ephelile, amanye amazinga akho e-hormone afana ne-progesterone, i-estrogen, ne-testosterone kungenzeka nawo azophonswa. Okusho ukuthi: Noma ubani okhathele yi-adrenal angaqala ukuhlushwa ezinye izimo zamahomoni, ezingahlanganisa izimpawu futhi kudide odokotela. (Bona okuningi: Kuyini ukubusa kwe-Estrogen?)

Indlela Yokuxilonga Ukukhathala Kwe-Adrenal

Uma noma yikuphi ukuhlangana kwalezi zimpawu ezingenhla kuzwakala kujwayelekile, isinyathelo sakho sokuqala ukuxoxa nochwepheshe wezokunakekelwa kwempilo. "Uma ukhathele [okuvamile], kubaluleke kakhulu ukuthi uhlolwe futhi uthole izizathu eziyinhloko," kusho uDkt. Kurra.

Kepha ngoba odokotela abaningi bezokwelapha baseNtshonalanga abakuboni ukukhathala kwe-adrenal njengokuxilongwa kwangempela, uhlobo lochwepheshe bezokunakekelwa kwezempilo olufunayo lungathinta uhlobo lokuxilongwa nokwelashwa olutholayo. Futhi, odokotela be-naturopathic, odokotela abahlanganisayo, ama-acupuncturists, odokotela abasebenza ngokusebenza, kanye nodokotela abalwa nokuguga maningi amathuba okuthi bahlolisise futhi baphathe izimpawu njengokukhathala kwe-adrenal kunodokotela wakho noma i-internist yakho. (Related: Iyini Imithi Esebenzayo?)

Uma ucabanga ukuthi ubhekene nama-adrenal angasebenzi kahle, uTynan uncoma ukuthi ucele umhlinzeki wakho wezokunakekelwa kwempilo ukuthi asebenzise okuthile okubizwa ngokuthi yi-test-point-cortisol test, engalinganisa amazinga akho e-cortisol kanye nokushintshashintsha kwansuku zonke kulawo mazinga.

Kepha (!!) ngoba ukukhathala kwe-adrenal kungadala ukuthi ama-hormone adrenal abe phansi kepha hhayi "aphansi ngokwanele ukuthi afaneleke njengesifo i-Addison" noma ukubakhipha ebangeni "elijwayelekile" esivivinyweni, okuqinisekisa ukuthi isimo cishe asinakwenzeka, kusho uTynan . Uma isivivinyo sibuya singekho (njengoba kungenzeka), odokotela bezokwelapha abavamile bazobheka ezinye izimbangela noma baphathe izimpawu ngazodwana.

Isibonelo, lapho kungekho ukuhlolwa okuqondile, "udokotela osebenzayo angase abone futhi aphathe njengokukhathala kwe-adrenal, kanti udokotela wezokwelapha ovamile angase abone njengokukhathazeka futhi anikeze i-Xanax, engeke iyilungise inkinga," kusho. UDkt Berman.

Kodwa-ke, ngakolunye uhlangothi lwemali efanayo, uDkt Kurra uthi, "ukukhathazeka kwakhe ngokuxilongwa kokukhathala kwe-adrenal ukuthi izimpawu zomuntu azixazululeki uma kukhona enye inkinga oyiphuthele. ngizobhekana nomuntu okhathele [okuvamile] kuzoncika ezintweni ezifana neminyaka yakhe, ubulili, nomlando wezokwelapha wangaphambilini." (Bheka futhi: Iyini I-Chronic Fatigue Syndrome?)

Ukwelashwa Kwe-Adrenal Fatigue

Umsindo uyinkimbinkimbi? Ikona. Kepha yize ukukhathala kwe-adrenal kungahle kungabi yisimo esaziwa ngumuthi waseNtshonalanga, izimpawu zingokoqobo impela, kusho uTynan. "Imiphumela yengcindezi engapheli ingaba buthakathaka."

Izindaba ezimnandi ukuthi "kwamukelwa ngokujwayelekile ukuthi noma yimiphi imiphumela emibi engaba khona kuma-adrenali kusuka onyakeni owodwa wokuxineka okungapheli, ngokunakekelwa okufanele, ingaphulukisa cishe inyanga eyodwa," esho. Ngakho-ke, iminyaka emibili yengcindezi engapheli ingathatha izinyanga ezimbili, njalonjalo, kuchaza uTynan.

Kulungile, kulungile, ngakho-ke uvumela kanjani ukuthi izindlala zakho ze-adrenal zelapheke? Ilula impela, kepha ingabonakala inzima: "Kufanele ulawule amazinga akho okuxineka," kusho uLen Lopez, D.C., C.S.C.S, udokotela wezokwelapha nodokotela oqinisekisiwe wezempilo. "Lokho kusho ukuthi kufanele uyeke ukwenza izinto ezikwenza uzizwe ucindezelekile. Futhi uqale ukwenza izinto ezikusiza uzizwe ucindezelekile kancane." (Okuhlobene: 20 Simply Stress Relief Techniques).

Lokho kusho ukusetshenziswa kwe-elekthronikhi okuncane ebusuku, izinsuku ezimbalwa ezinde ehhovisi uma kungenzeka, kanye nokuzivocavoca okuncane (okuvamile) kwe-HIIT. Lokho futhi kusho ukufuna uchwepheshe wezempilo yengqondo ongakusiza ukuthi ulawule kangcono ingcindezi yomphakathi kanye nokukhathazeka, ukuzindla, ukuphefumula okujulile, umsebenzi wokucabanga, kanye nokubhala ijenali.

Kuthiwani Ngokudla Okukhathala Kwe-Adrenal?

Iningi labantu elinokukhathala kwe-adrenal nalo "linqunyiwe" into ebizwa nge-adrenal fatigue diet. "Kuyindlela ethile yokudla okuhloswe ngayo ukunciphisa izimpawu ezihambisana nokukhathala kwe-adrenal, kuyilapho ihlinzeka umzimba ngemisoco oyidingayo ukuze ulungise isimo futhi ikusize ubuyele esimweni sempilo," kuchaza uTynan. "Kuyindlela yokwelapha umzimba wakho ngaphakathi."

I-adrenal fatigue diet ihlose ukusimamisa ushukela wegazi kanye nokulinganisa amazinga e-cortisol ngokunciphisa ushukela ngenkathi kukhulisa ukudliwa kwamaprotheni, amafutha anempilo, imifino, kanye nezinhlamvu eziphelele (okubizwa nangokuthi ukudla okunempilo okuhle kwabantu abaningi).

Lokhu kufanele kusize kanjani ngokukhathala kwe-adrenal? Ama-carbohydrate acwengekile ahlehlela ngokushesha abe ushukela ngemva kokuwadla, okubangela ukwenyuka kushukela osegazini okulandelwa ukwehla okukhulu, kuchaza uTynan. Lokhu kuthatha amazinga akho wamandla ku-rollercoaster—okuyinto, kumuntu onezimpawu zokukhathala njalo nokukhathala, akukuhle. Iziphuzo zamandla nezinye izinto ezine-caffeine zingaba nomphumela ofanayo, futhi ngenxa yaleso sizathu, nazo azivunyelwe.

Ngasohlangothini lwe-flip, amafutha anempilo namaprotheni asezingeni eliphakeme anciphisa i-rollercoaster yegazi futhi akhuthaze amazinga kashukela azinzile usuku lonke, kusho uLopez. Ukuthathwa kwala macros kubaluleke kakhulu ekuqaleni kosuku, uthi. "Ukweqa ukudla kwasekuseni kuwu-no-cha omkhulu ekudleni. Abantu abakhathele yi-adrenal badinga ukudla okuthile ekuseni ukuze bathole ushukela wabo wegazi ufinyelele ezingeni elinempilo ngemva kokucwiliswa ebusuku."

Ukudla akukukhuthazi ukudla okuvuvukalayo noma okunzima ukukugaya futhi kungaba nomthelela ezinkingeni zempilo yamathumbu. "Ukuthukuthela nokuvuvukala emathunjini kudala ama-adrenal ukuthi akhiqize i-cortisol eyengeziwe yokubhekana nokuvuvukala, uhlelo olungenakukulawula njengamanje," kusho uLopez. (Okuhlobene: Ngabe Amagciwane Wakho EGut Angakwenza Ukhathale?) Lokho kusho ukusika okulandelayo:

• Iziphuzo ezine-caffeine

• Ushukela, izinto ezinoshukela, kanye nobumnandi bokuzenzela

• Ama-carbohydrate acolisisiwe kanye nokudla okunoshukela okufana nokusanhlamvu, isinkwa esimhlophe, amakhekhe, namaswidi.

• Inyama ecutshungulwayo, njengokusikwa okubandayo, i-salami

• Inyama ebomvu esezingeni eliphansi

• Amafutha ane-hydrogen namafutha emifino afana nobhontshisi wesoya, i-canola, namafutha ommbila

Nakuba ukudla kungase kuhlanganise ukunciphisa ukudla okuthile, i-Ax yenza iphuzu elibalulekile: Ukudla kokukhathala kwe-adrenal kumayelana nokudla. Okuningi ukudla okwenza uzizwe kahle futhi wondle umzimba wakho uma kuqhathaniswa nokukhawulela. "Lokhu kudla akukona ukunciphisa amakhalori. Eqinisweni, okuphambene nalokho; ngoba ukuvimbela kakhulu kungagcizelela ama-adrenali ngokuqhubekayo," usho kanje.

Ukudla okuzogcizelelwa ekudleni kokukhathala kwe-adrenal:

• Ukhukhunathi, iminqumo, ukwatapheya, namanye amafutha anempilo

• Imifino ye-Cruciferous (ikholifulawa, i-broccoli, amahlumela aseBrussels, njll.)

• Izinhlanzi ezinamafutha (njenge-salmon ebanjwe endle)

• Inkukhu yamahhala ne-turkey

• Inyama yenkomo efuthwe ngotshani

• Umhluzi wethambo

• Amantongomane, njengama-walnuts nama-alimondi

• Imbewu, i-chia nefilakisi

• I-Kelp nezilwandle zasolwandle

• Usawoti wolwandle waseCeltic noma waseHimalaya

• Ukudla okuvutshiwe okucebile ngama-probiotics

• I-Chaga ne-cordyceps amakhowe okwelapha

O, nokuphuza amanzi amaningi nakho kubalulekile, wengeza uTynan. Lokho kungenxa yokuthi ukuphelelwa amanzi emzimbeni kungaqhubekisela phambili izingcindezi kuma-adrenal futhi kubhebhethekise izimpawu. (ICYWW, nakhu okwenziwa ukuphelelwa amanzi emzimbeni engqondweni yakho).

Ngubani Okufanele Azame Ukudla Okukhathala Kwe-Adrenal?

Wonke umuntu! Ngokuzimisela. Kungakhathaliseki ukuthi unokukhathala kwe-adrenal noma cha, ukudla kokukhathala kwe-adrenal kuwuhlelo lokudla okunempilo, kusho isazi sezokudla esibhalisiwe uMaggie Michalczyk, R.D.N., umsunguli we-Once Upon A Pumpkin.

Uyachaza: Imifino nezinhlamvu ezigcwele kungumthombo omuhle we-fiber, amavithamini, namaminerali, iningi lethu elingatholi ngokwanele. "Ukwengeza okunye kwalokhu kudla epuletini lakho (nokuminyanisa izinto ezinoshukela omningi) kuzosiza ukukhulisa amandla akho futhi kuthuthukise ukugaya ukudla, noma ngabe ukhathele noma awunayo," esho. (Okuhlobene: Okufanele Ukwazi Mayelana Ne-Anti-Anxiety Diet).

Ukwengeza, ukubeka phambili amaprotheni ekhwalithi ephezulu kungakhuphula amazinga ensimbi, angalwa nezimpawu ze-anemia kanye nokuntuleka kwevithamini B12, okungase kukukhathaze, kusho uLisa Richards, C.N.C., isazi sokudla okunempilo kanye nomsunguli we-The Candida Diet. Ngaphezu kwalokho, "amafutha anempilo anganciphisa ukuvuvukala emzimbeni, okwaziwa ngokubangela ukukhathala nezimo eziningi zempilo ezingathi sína ezingezona ukukhathala kwe-adrenal," kusho yena. (Bona Okuningi: Yilokhu Ukuvuvukala Okungapheli Kwenza Emzimbeni Wakho).

Umugqa Ophansi

Ngenkathi igama elithi "ukukhathala kwe-adrenal" linempikiswano ngoba ngokuvamile alaziwa njengesifo esisemthethweni, lichaze iqoqo lezimpawu ezihlotshaniswa nezindlala ze-adrenal eseziyekile ukusebenza ngemuva kwesikhathi sokucindezeleka okukhulu. Futhi noma ngabe uyakholelwa yini ekukhathaleni kwe-adrenal noma cha, uma uyi-Super Stress Case, futhi ubenesikhashana, ungazuza ngokulandela uhlelo lokwelashwa lokukhathala, okuyiqiniso, kuwuhlelo nje lokuvumela-umzimba wakho-uphumule-futhi-ululame (okungazuzisa wonke umuntu). Futhi lokho kusho ukwenza konke okusemandleni ukwehlisa amazinga akho okuxineka ngenkathi udla uhlelo lokudla olunempilo, olunothe kakhulu.

Khumbula nje: "Lezi zinguquko zokudla nendlela yokuphila kungenzeka zisebenze kuphela uma kungekho imbangela eyisisekelo ye-pathological yezimpawu onazo," kusho u-Tynan. Ugcizelela ukubaluleka kokufuna umbono womnakekeli wezempilo omethembayo esikhundleni sokuzixilonga kanye nokuzelapha wena. "Izinguquko zokudla nezindlela zokuphila ezinconyelwe abantu abanokukhathala kwe-adrenal nezimpawu ezifanayo ngeke zilimaze muntu," esho. "Kodwa noma kunjalo, uchwepheshe uyisinyathelo sokuqala."

Buyekeza kwe-