Izindlela Ezingu-11 Zemvelo Zokunciphisa Amaleveli Akho E-Cortisol

-Delile

• Kwenzekani Lapho ICortisol Iphakeme?
• 1. Thola isilinganiso esifanele sokulala
• Vivinya umzimba, kodwa hhayi kakhulu
• 3. Funda Ukuqaphela Ukucabanga Okucindezelayo
• 4. Funda ukukhululeka
• 5. Zijabulise
• 6. Gcina Ubuhlobo Obunempilo
• 7. Nakekela Pet
• 8. Yiba Ngumuntu Ohamba Phambili Kuwe
• 9. Naka Ingokomoya Lakho
• 10. Yidla Ukudla Okunempilo
• 11. Thatha Izithasiselo Ezithile
• Uwoyela Wezinhlanzi
• I-Ashwagandha
• Okusemqoka

ICortisol iyi-hormone yokucindezeleka ekhishwa yizinhlayiya ze-adrenal.

Kubalulekile ukusiza umzimba wakho ukubhekana nezimo ezicindezelayo, njengoba ubuchopho bakho budala ukukhishwa kwayo ekuphenduleni izinhlobo eziningi zokucindezeleka.

Kodwa-ke, lapho amazinga e-cortisol ephakeme kakhulu isikhathi eside, le hormone ingakulimaza ngaphezu kokusiza.

Ngokuhamba kwesikhathi, amazinga aphezulu angadala ukuzuza kwesisindo nomfutho wegazi ophakeme, aphazamise ukulala, abe nomthelela ongemuhle emzimbeni, anciphise amandla akho futhi abambe iqhaza kwesifo sikashukela.

Kwenzekani Lapho ICortisol Iphakeme?

Eminyakeni eyi-15 edlule, ucwaningo seluye lwembula ngokwengeziwe ukuthi amazinga aphezulu we-cortisol angadala izinkinga ().

Lokhu kufaka phakathi:

• Izinkinga ezingapheli: Kubandakanya umfutho wegazi ophezulu, thayipha 2 isifo sikashukela kanye ne-osteoporosis ().
• Ukuzuza kwesisindo: ICortisol inyusa isifiso sokudla futhi isayinele umzimba ukuthi ushintshe imetabolism ukugcina amafutha (,).
• Ukukhathala: Iphazamisa imijikelezo yansuku zonke yamanye ama-hormone, iphazamisa izindlela zokulala futhi ibangele ukukhathala (,).
• Umsebenzi wobuchopho okhubazekile: ICortisol iphazamisa inkumbulo, ifaka isandla ekugubuzekeni kwengqondo noma "kwinkungu yobuchopho" ().
• Izifo: Iphazamisa amasosha omzimba, akwenze uthambekele kakhulu ekuthelelekeni ().

Ezimweni ezingavamile, amazinga aphezulu kakhulu e-cortisol angaholela ku-Cushing's syndrome, isifo esingajwayelekile kodwa esibi (,).

Ngenhlanhla, kunezinto eziningi ongazenza ukunciphisa amazinga akho. Nazi izindlela zokuphila eziyi-11, amathiphu wokudla nezokuphumula ukuze wehlise amazinga e-cortisol.

1. Thola isilinganiso esifanele sokulala

Isikhathi, ubude nekhwalithi yokulala konke kuthonya i-cortisol ().

Isibonelo, ukubuyekezwa kwezifundo ezingama-28 zabasebenzi be-shift kuthole ukuthi i-cortisol iyanda kubantu abalala emini kunokuba basebusuku.

Ngokuhamba kwesikhathi, ukuncishwa ubuthongo kubangela amazinga akhuphukile ().

Amashifu ajikelezayo futhi aphazamisa amaphethini ejwayelekile we-hormonal nsuku zonke, afaka isandla ekukhatheni nakwezinye izinkinga ezihambisana ne-cortisol ephezulu (,).

Ukuqwasha kubangela i-cortisol ephezulu amahora angafinyelela kwangu-24. Ukuphazanyiswa kokulala, noma ngabe kufushane, nakho kungakhuphula amazinga akho futhi kuphazamise amaphethini ama-hormone nsuku zonke (,,).

Uma ungumuntu osebenza ebusuku noma osebenzayo, awunakho ukulawula okuphelele kuhlelo lwakho lokulala, kodwa kukhona ezinye izinto ongazenza ukwengeza ubuthongo:

• Ukuzivocavoca umzimba: Yiba namandla ngesikhathi sokuvuka futhi ugcine isikhathi sokulala njalo ngangokunokwenzeka ().
• Ayikho i-caffeine ebusuku: Gwema i-caffeine kusihlwa ().
• Nciphisa ukukhanya ekukhanyeni ebusuku: Vala izikrini bese ushaywa umoya imizuzu embalwa ngaphambi kokulala (,).
• Nciphisa iziphazamiso ngaphambi kokulala: Nciphisa iziphazamiso ngokusebenzisa umsindo omhlophe, ama-plugs endlebe, ukuthulisa ifoni yakho nokugwema uketshezi ngaphambi kokulala ().
• Thatha ukulala: Uma umsebenzi wokushintshwa unciphisa amahora akho okulala amafushane, ukulala kunganciphisa ubuthongo futhi kuvimbele ukushoda kokulala ().

Gcina isimiso sokulala esingaguquguquki, gwema i-caffeine kusihlwa, gwema ukuphazamiseka kokulala futhi uthole amahora ayisikhombisa kuya kwayisishiyagalombili okulala nsuku zonke ukuze ugcine i-cortisol isigqi esijwayelekile.

Vivinya umzimba, kodwa hhayi kakhulu

Ngokuya ngamandla wokuvivinya umzimba, ingakhuphula noma inciphise i-cortisol.

Ukuvivinya umzimba kakhulu kwandisa i-cortisol ngemuva nje kokuvivinya umzimba. Yize inyuka esikhathini esifushane, amazinga wobusuku ebusuku ancipha kamuva (,).

Lokhu kwanda kwesikhashana kusiza ukuxhumanisa ukukhula komzimba ukuhlangabezana nenselelo. Ngokwengeziwe, usayizi wempendulo ye-cortisol uyehla ngokuqeqeshwa okujwayelekile ().

Ngenkathi ukuvivinya umzimba okulingene kukhulisa i-cortisol kubantu abangafanelekile, abantu abanempilo efanelekile baba neqhubu elincane ngomsebenzi omkhulu (,).

Ngokuphambene nokuzivocavoca "umzamo omkhulu", ukuzivocavoca okuncane noma okulinganiselwe ku-40-60% yomzamo omkhulu akukhulisi i-cortisol esikhathini esifushane, futhi kuholela emazingeni aphansi ebusuku (,).

Ukuzivocavoca kwehla i-cortisol ebusuku. Ukuzivocavoca okukhulu kukhulisa i-cortisol esikhathini esifushane ngenxa yengcindezi emzimbeni, kepha kuyancipha ngobusuku obulandelayo.

3. Funda Ukuqaphela Ukucabanga Okucindezelayo

Imicabango ecindezelayo iyisiginali ebalulekile yokukhishwa kwe-cortisol.

Ucwaningo lwabantu abadala abayi-122 luthole ukuthi ukubhala ngamava acindezelayo adlule kwandisa i-cortisol ngaphezu kwenyanga eyodwa uma kuqhathaniswa nokubhala ngokuhlangenwe nakho okuhle kwempilo noma izinhlelo zosuku ().

Ukunciphisa ukucindezeleka okucatshangelwe engqondweni kuyisu elibandakanya ukuzazi ngokwengeziwe imicabango ebangela ukucindezeleka nokufaka esikhundleni sokukhathazeka noma ukukhathazeka ngokugxila ekwamukeleni nasekuqondeni imicabango nemizwelo ecindezelayo.

Ukuziqeqesha ukuthi wazi imicabango yakho, ukuphefumula, ukushaya kwenhliziyo nezinye izimpawu zokungezwani kukusiza ukuthi ubone ukucindezeleka lapho kuqala.

Ngokugxila ekwaziseni isimo sakho sengqondo nengokwenyama, ungaba ngumqapheli onemicabango yemicabango yakho ecindezelayo, esikhundleni sesisulu sabo ().

Ukubona imicabango ecindezelayo kukuvumela ukuthi wakhe impendulo oyaziyo futhi ngamabomu kuyo. Ucwaningo lwabesifazane abangama-43 ohlelweni olususelwa emqondweni lubonise ukuthi ikhono lokuchaza nokuchaza ukucindezeleka belixhunyaniswe nempendulo ephansi ye-cortisol ().

Olunye ucwaningo lwabesifazane abangu-128 abanomdlavuza webele lubonise ukuqeqeshwa kokucindezeleka kwengqondo kunciphisa i-cortisol uma kuqhathaniswa necebo lokulawulwa kwengcindezi ().

Uhlelo lwePositive Psychology luhlinzeka ngokubuyekezwa kwamasu athile okunciphisa ukucindezeleka.

"Ukucindezela ukucabanga" kugcizelela ukuzazi kwemicabango ecindezelayo nezimpawu zokuqina komzimba. Ukwazi kakhulu ukucindezeleka kanye nezimbangela zako yisinyathelo sokuqala sokubhekana ngempumelelo nengcindezi.

4. Funda ukukhululeka

Ukuzivocavoca okuhlukahlukene kuye kwafakazelwa ukuthi kunciphisa amazinga e-cortisol (32).

Ukuphefumula okujulile kuyindlela elula yokwehlisa ingcindezi engasetshenziswa noma kuphi. Ucwaningo lwabesifazane abaphakathi kweminyaka engama-28 luthole ukwehliswa okucishe kube ngama-50% kwe-cortisol ngokuzijwayeza ukuphefumula okujulile (,).

Ukubuyekezwa kwezifundo eziningana kukhombisile ukuthi ukwelashwa kwe-massage kunganciphisa amazinga e-cortisol ngama-30% ().

Izifundo eziningi ziqinisekisa ukuthi i-yoga inganciphisa i-cortisol futhi ilawule ukucindezeleka. Ukubamba iqhaza njalo ku-tai chi nakho kukhonjisiwe ukuthi kuyasebenza (,,).

Ucwaningo luye lwabonisa nokuthi umculo ophumuzayo unganciphisa i-cortisol (,,).

Isibonelo, ukulalela umculo okwemizuzu engama-30 kwehlise amazinga e-cortisol kubafundi abangama-88 besilisa nabesifazane basekolishi ngokuqhathaniswa nemizuzu engu-30 yokuthula noma ukubuka i-documentary ().

I-Helpguide.org inesiqondisi esifushane samasu amaningi okuphumula njengalawo asetshenziswe kulezi zifundo.

Izindlela eziningi zokuphumula zifakazelwa ukuthi zehlisa i-cortisol. Izibonelo zifaka ukuphefumula okujulile, i-yoga ne-tai chi, umculo nokusikhipha umzimba.

5. Zijabulise

Enye indlela yokugcina i-cortisol iphansi nje ukujabula ().

Isimo esihle sihlotshaniswa ne-cortisol ephansi, kanye nomfutho wegazi ophansi, ukushaya kwenhliziyo okunempilo kanye namasosha omzimba aqinile (,,).

Imisebenzi eyandisa ukwaneliseka kwempilo nayo ithuthukisa impilo futhi enye yezindlela ezenza ngayo lokhu kungaba ngokulawula i-cortisol.

Isibonelo, ucwaningo lwabantu abadala abangu-18 abaphilile lubonise ukuthi i-cortisol yehle ngokuphendula ukuhleka ().

Ukuthuthukisa izinto zokuzilibazisa nakho kungakhuthaza imizwa yenhlalakahle, ehumusha ukwehlisa i-cortisol. Ucwaningo lwama-veteran angama-49 aneminyaka ephakathi nendawo lukhombisile ukuthi ukuthatha izingadi kunciphise amazinga ngaphezu kokwelapha okuvamile komsebenzi ().

Olunye ucwaningo lwabesilisa nabesifazane abangama-30 luthole ukuthi ababambiqhaza abasebenza ingadi babhekana nokuncishiswa okukhulu kwe-cortisol kunalabo abafunda endlini ().

Ingxenye yale nzuzo kungenzeka ukuthi ibangelwe ukuchitha isikhathi esiningi ngaphandle. Izifundo ezimbili zithole ukwehla kwe-cortisol kulandela imisebenzi yangaphandle, ngokungafani nomsebenzi wasendlini.Kodwa-ke, ezinye izifundo azitholanga inzuzo enjalo (,,).

Ukuthokozela injabulo yakho kuzosiza ukugcina i-cortisol iphansi. Ukwenza umdlalo wokuzilibazisa, ukuchitha isikhathi ngaphandle nokuhleka kungasiza.

6. Gcina Ubuhlobo Obunempilo

Abangane nomndeni bangumthombo wenjabulo enkulu empilweni, kanye nengcindezi enkulu. Le mikhakha idlalwa ngamazinga e-cortisol.

ICortisol ifakwe ngamanani amancane ezinweleni zakho.

Inani le-cortisol ngobude bezinwele lize lihambisane namazinga we-cortisol ngesikhathi lapho ingxenye yezinwele ikhula. Lokhu kuvumela abacwaningi ukuthi balinganise amazinga ngokuhamba kwesikhathi ().

Ucwaningo lwe-cortisol ezinweleni lukhombisa ukuthi izingane ezinempilo yomndeni ezinzile futhi efudumele zinamazinga aphansi kunezingane ezivela emakhaya anezinga eliphezulu lokungqubuzana ().

Ngaphakathi kwemibhangqwana, ukungqubuzana kubangela ukuphakama kwesikhashana esifushane ku-cortisol, kulandelwe ukubuyela emazingeni ajwayelekile ().

Ukutadisha izitayela zokungqubuzana emibhangqwaneni engama-88 kutholakale ukucabanga okungenacala noma ukuzwelana kwaholela ekubuyiseni okusheshayo kwe-cortisol emazingeni ajwayelekile ngemuva kwengxabano ().

Ukwesekwa okuvela kubathandekayo kungasiza futhi ekunciphiseni i-cortisol lapho ubhekene nengcindezi.

Ucwaningo lwabesilisa nabesifazane abangama-66 lukhombise ukuthi kwabesilisa, ukwesekwa okuvela kwabalingani babo besifazane kunciphise i-cortisol ekuphenduleni ekukhulumeni esidlangalaleni ().

Olunye ucwaningo lukhombisile ukuthi ukuba nobudlelwano obunothando nomlingani othandana naye ngaphambi kokwenza umsebenzi ocindezelayo kuzuzise ukushaya kwenhliziyo nomfutho wegazi ngaphezu kokuxhaswa ngumngani ().

Ubudlelwano nabangane nomndeni kungaholela enjabulweni nasekucindezelekeni. Chitha isikhathi nalabo obathandayo futhi ufunde ukuthethelela futhi uphathe ukungqubuzana ukuze ube nempilo engcono ngokomzwelo nangokomzimba.

7. Nakekela Pet

Ubudlelwano nabangane bezilwane nakho kunganciphisa i-cortisol.

Kwesinye isifundo, ukuxhumana nenja yokwelapha kunciphise ukucindezeleka futhi kwaholela ekushintsheni kwe-cortisol ngesikhathi senqubo yezokwelapha encane ezinganeni ().

Olunye ucwaningo lwabantu abadala abangama-48 lukhombise ukuthi ukuxhumana nenja kwakungcono kunokuxhaswa ngumngani ngesikhathi sesimo sokucindezeleka emphakathini ().

Ucwaningo lwesithathu luhlolisise umphumela wokunciphisa i-cortisol wobungane be-canine kubanikazi bezilwane uma kuqhathaniswa nabangewona-abanikazi bezilwane ().

Abangezona izilwane ezifuywayo babhekana nokwehla okukhulu kwe-cortisol ngenkathi benikezwa abalingani be-canine, mhlawumbe ngoba abanikazi bezilwane base bevele bezuzile ebunganeni bezilwane zabo ekuqaleni kocwaningo.

Kuyathakazelisa ukuthi izilwane ezifuywayo zithola izinzuzo ezifanayo kulandela ukuxhumana okuhle, okuphakamisa ukuthi ukuhlangana kwezilwane kuyazuzisa ().

Ucwaningo oluningi lukhombisa ukuthi ukuxhumana nomngane wezilwane kunciphisa ukucindezeleka futhi kwehlisa amazinga e-cortisol. Izilwane ezifuywayo nazo ziyazuza ebudlelwaneni obuhle nabantu bazo.

8. Yiba Ngumuntu Ohamba Phambili Kuwe

Ukuzizwa unamahloni, unecala noma ukungafaneleki kungaholela ekucabangeni okungalungile nase-cortisol ephakeme ().

Uhlelo lokusiza ukukhomba nokubhekana nalezi zinhlobo zemizwa kuholele ekwehliseni i-cortisol ngama-23% kubantu abadala abangama-30 uma kuqhathaniswa nabantu abadala abayi-15 abangazange babambe iqhaza ().

Kwezinye izimbangela zecala, ukulungisa umthombo kuzosho ukwenza ushintsho empilweni yakho. Ngezinye izimbangela, ukufunda ukuzixolela bese uqhubekela phambili kungathuthukisa imizwa yakho yenhlalakahle.

Ukwakha umkhuba wokuxolela abanye nakho kubalulekile ebudlelwaneni. Olunye ucwaningo lwemibhangqwana eyi-145 yaqhathanisa imiphumela yezinhlobo ezahlukahlukene zokwelulekwa ngemishado.

Imibhangqwana ethola ukungenelela okusize izindlela zokuxolela nezokuxazulula izingxabano zithole amazinga we-cortisol ancishisiwe ().

Ukuxazulula icala kuthuthukisa ukwaneliseka kwempilo kanye namazinga e-cortisol. Lokhu kungabandakanya ukuguqula imikhuba, ukuxolela abanye noma ukufunda ukuzixolela.

9. Naka Ingokomoya Lakho

Uma uzibheka ungokomoya, ukuthuthukisa ukholo lwakho nakho kungasiza ekuthuthukiseni i-cortisol.

Ucwaningo lukhombisa ukuthi abantu abadala abakhombise ukukholwa ngokomoya babhekana namazinga aphansi e-cortisol lapho bebhekene nezingcindezi zempilo njengokugula.

Lokhu bekuyiqiniso ngisho nangemva kokuba izifundo zibhekele imiphumela ekwehliseni i-cortisol yokwehlisa ukwesekwa kwezenhlalo evela emaqenjini asekelwe okholweni (,).

Umkhuleko uhlotshaniswa nokuncipha kokukhathazeka nokudangala ().

Uma ungazibheki njengokomoya, lezi zinzuzo zingatholakala nangokuzindla, ngokwakha iqembu lokuxhasa umphakathi nokwenza izenzo zomusa ().

Kulabo abanokuthambekela okungokomoya, ukuhlakulela ukholo nokuhlanganyela emthandazweni kungasiza ekulawuleni i-cortisol. Noma ngabe ungokomoya noma cha, ukwenza izenzo zomusa nakho kungathuthukisa amazinga akho e-cortisol.

10. Yidla Ukudla Okunempilo

Ukudla okunomsoco kungathonya i-cortisol ibe ngcono noma ibe yimbi kakhulu.

Ukudla ushukela kungenye yezimbangela zakudala zokukhishwa kwe-cortisol. Ukudla okuvamile, okushukela okuphezulu kungagcina amazinga akho ephakeme ().

Ukuphuza ushukela kuxhunyaniswe ikakhulukazi ne-cortisol ephakeme kubantu abakhuluphele ().

Kuyathakazelisa ukuthi ushukela unganciphisa nenani le-cortisol ekhishwe ekuphenduleni imicimbi ethile ecindezelayo ().

Uma ihlanganiswa, le miphumela ichaza ukuthi kungani ama-dessert amnandi kungukudla okunethezeka okuhle, kepha ushukela ojwayelekile noma owedlulele wandisa i-cortisol ngokuhamba kwesikhathi.

Ngokwengeziwe, ukudla okumbalwa kungasiza amazinga e-cortisol:

• Ushokoledi omnyama: Izifundo ezimbili zabantu abadala abangama-95 zikhombisile ukuthi ukudla ushokoledi omnyama kunciphise impendulo yabo ye-cortisol kunselelo yengcindezi (70,).
• Izithelo eziningi: Ucwaningo lwabasubathi bamabhayisikili abangama-20 lukhombise ukudla ubhanana noma amapheya ngesikhathi sokuhamba ngamakhilomitha angama-75 kuncishiswe amazinga uma kuqhathaniswa namanzi okuphuza kuphela ().
• Itiye elimnyama neliluhlaza: Ucwaningo lwamadoda angama-75 luthole amaviki ayisithupha okuphuza itiye elimnyama anciphisa i-cortisol ekuphenduleni umsebenzi ocindezelayo, uma kuqhathaniswa nesiphuzo esihlukile se-caffeine ().
• Ama-probiotic nama-prebiotic: Ama-Probiotic anobungane, ama-bacterial symbiotic ekudleni okufana ne-yogurt, i-sauerkraut ne-kimchi. Ama-prebiotic, njenge-fiber encibilikayo, ahlinzeka ngokudla kwala magciwane. Kokubili ama-probiotic kanye nama-prebiotic kusiza ukunciphisa i-cortisol ().
• Amanzi: Ukwehla kwamanzi emzimbeni kwandisa i-cortisol. Amanzi alungele ukuhambisa amanzi ngenkathi kugwenywa ama-calories angenalutho. Ucwaningo lwabagijimi abayisishiyagalolunye besilisa lukhombisile ukuthi ukugcina i-hydration ngesikhathi sokuqeqeshwa kwezemidlalo kwehlisa amazinga e-cortisol ().

Ukudla okunciphisa i-Cortisol kufaka phakathi ushokoledi omnyama, itiye nefayibha encibilikayo. Ukugwema ukusebenzisa ushukela ngokweqile kungasiza futhi ukugcina amazinga akho ephansi.

11. Thatha Izithasiselo Ezithile

Ucwaningo luye lwafakazela ukuthi okungenani izithasiselo ezimbili zokudla okunempilo zinganciphisa amazinga e-cortisol.

Uwoyela Wezinhlanzi

Uwoyela wezinhlanzi ungomunye wemithombo engcono kakhulu yama-omega-3 fatty acids, okucatshangwa ukuthi anciphisa i-cortisol (76).

Ucwaningo oluthile lubheke ukuthi amadoda ayisikhombisa asabele kanjani ekuhlolweni okucindezelekayo ngokwengqondo ngaphezu kwamasonto amathathu. Iqembu elilodwa lamadoda lithathe izengezo zikawoyela wezinhlanzi kanti elinye iqembu alizange. Uwoyela wezinhlanzi wehlise amazinga e-cortisol ekuphenduleni ukucindezeleka ().

Olunye ucwaningo lwamasonto amathathu lukhombise ukuthi izengezo zikawoyela wezinhlanzi zinciphise i-cortisol ekuphenduleni umsebenzi ocindezelayo, uma kuqhathaniswa ne-placebo ().

I-Ashwagandha

I-Ashwagandha ingumuthi wamakhambi wase-Asia osetshenziselwa umuthi wendabuko ukwelapha ukukhathazeka futhi usize abantu bazijwayeze ukucindezeleka.

Ucwaningo lwabantu abadala abangama-98 abathatha isengezo se-ashwagandha noma i-placebo izinsuku ezingama-60 kukhombisile ukuthi ukuthatha i-125 mg ye-ashwagandha kanye noma kabili ngosuku kunciphise amazinga e-cortisol (79).

Olunye ucwaningo lwabantu abadala abangama-64 abanengcindezi engapheli lubonise ukuthi labo abathathe izithasiselo ezingama-300-mg babhekana ne-cortisol encishisiwe ngaphezulu kwezinsuku ezingama-60, uma kuqhathaniswa nalabo abathathe i-placebo.

Izengezo zikawoyela wezinhlanzi kanye nomuthi wamakhambi wase-Asia obizwa nge-ashwagandha kukhonjisiwe kokubili ukusiza ukunciphisa amazinga e-cortisol.

Okusemqoka

Ngokuhamba kwesikhathi, amazinga aphezulu e-cortisol angaholela ekutholeni isisindo, umfutho wegazi ophakeme, isifo sikashukela, ukukhathala nobunzima bokugxila.

Zama amathiphu alula wokuphila ngenhla ukwehlisa amazinga akho e-cortisol, ube namandla amaningi futhi uthuthukise impilo yakho.