Zvese zvekuziva nezve Adrenal Kuneta uye iyo Adrenal Kuneta Kudya

Zvemukati

• Chii chinonzi Adrenal Kuneta, zvakadaro?
• Chii Chinokonzera Adrenal Kuneta?
• Kazhinji Adrenal Kuneta Zviratidzo
• Nzira yekuziva sei Adrenal Kuneta
• Adrenal Kuneta Kurapa
• Ko Zvakadii neAdrenal Kuneta Kudya?
• Ndiani Anofanirwa Kuedza Iyo Adrenal Kuneta Kudya?
• Icho Chinokosha
• Ongororo ye

Ah, adrenal kuneta. Mamiriro aungangodaro wakanzwa nezvazvo… asi usinga zive zvazvinoreva. Taura nezve #relatable.

Kuneta kweAdrenal ndiro izwi rinopihwa kuuraya kwezviratidzo zvine hukama nekureba, zvakanyanya kushushikana mazinga Kana iwe uri kuverenga izvi, pane mukana wako Google cal inoita senge mutambo weTetris uye / kana iwe unozvizivisa seStress Kesi . Saka iwe unoziva sei kana iwe uine adrenal kuneta kana kuti ungori gomba-danho rakadzika muvhiki rakashata kubasa?

Pano, nyanzvi dzehutano hwakakwana dzinounza iwe gwara kune adrenal kuneta, kusanganisira iyo kuneta kunoshamisa, chii chekuita kana iwe unayo, uye nei iyo adrenal kuneta chirongwa chekurapa chinganyatso kubatsira kune wese munhu.

Chii chinonzi Adrenal Kuneta, zvakadaro?

Sezvaunogona kufungidzira, adrenal kuneta kwakabatana neadrenal glands. Sekuzorodza: ​​Idzo adrenal gland idiki idzo idiki dzakaumbwa ngowani dzakagara pamusoro peitsvo. Madiki, asi anoita basa rinokosha mukushanda kwemuviri wese; basa ravo guru ndere kuburitsa mahormone akakosha senge cortisol, aldosterone, epinephrine, uye norepinephrine, anotsanangura naturopathic chiremba Heather Tynan. Semuenzaniso, aya maronda anopindura kushushikana nekuburitsa cortisol (iyo "kushushikana" hormone) kana kuburitsa norepinephrine (iyo "kurwa kana kubhururuka" hormone).

Mahormone anokanganisa chaizvo zvese zviri mumuviri, uye sezvo aya maronda achiburitsa mahormone, ane ruoko mune yakadzika nhamba yemabasa emuviri zvakare. Semuenzaniso, nekuti vanogadzira cortisol, "maadrenal acho anoshanda zvisina kunangana mukuita senge kudzora huwandu hweshuga yeropa, kudzora metabolism, kugadzirisa kuzvimba, kufema, kushushikana kwemhasuru, nezvimwe," anotsanangura akadaro nyanzvi yehutano yakazara Josh Ax, DNM, CNS, DC, muvambi wekare Chikafu, uye munyori we Keto Kudya uye Kudya kweCollagen.

Kazhinji, adrenal glands anozvidzora (zvichireva kuti vanorovera vachiita vega, senge dzimwe nhengo dzakakosha) uye vanogadzira mahormone mukupindura zvinokurudzira zvekunze (senge rinonetsa basa email, mhuka dzinotyisa, kana HIIT Workout) kurudyi doses. Asi zvinokwanisika kuti izvi zvipenga zvisakwanise kushanda (kana kuneta) uye kurega kuburitsa mahormone akakodzera panguva dzakakodzera. Izvi zvinonzi "adrenal insufficiency" kana chirwere cheAddison. "Adrenal insufficiency chirwere chinozivikanwa nemishonga umo mazinga eadrenal hormone (se cortisol) akaderera zvokuti anogona kuyerwa nekuongorora kuongororwa," anotsanangura kudaro Tynan.

Apa ndipo pazvinonyengera. "Zvinoreva, kuti adrenal hormone mazinga avo haasi saka zvakaderera kuti vane chirwere cheAddison, asi kuti maadrenal gland avo haasi kushanda zvakanaka zvakakwana kuti vanzwe kana kuva neutano hwakanaka. "Izvi zvinonzi kuneta kwekunzwa. uye naturopaths vanoziva seadrenal kuneta.

"Kuneta kweAdrenal hakuzivikanwe zviri pamutemo neInternational Classification of Diseases, Tenth Revision (ICD-10) system, inova nzira yemakodhi ekuongorora anogamuchirwa neinishuwarenzi uye anozivikanwa nanachiremba vazhinji vekuMadokero," anodaro Dr. Berman. (Related: Maitiro ekudzikamisa maHomoni Ako Sezvineiwo Kuti Uwane Simba Risingaperi).

"Hapana humbowo hwesainzi huripo hwekutsigira kuneta kweadrenal seyechokwadi mamiriro ekurapa," anobvuma Salila Kurra, M .D., Endocrinologist uye mutevedzeri purofesa wemishonga paColumbia University Medical Center. Nekudaro, vanachiremba nevashandi vehutano vakadzidziswa nzira dzakasiyana vanowanzonzwa neimwe nzira.

Chii Chinokonzera Adrenal Kuneta?

Stress. Zvakawanda. “Adrenal kuneta chirwere chinokonzerwa nekuwedzeredza kweadrenal glands nekuda kwekunetseka kwenguva refu,” anodaro Axe.

Paunenge uchinetseka (uye kushushikana uku kunogona kuve kwemuviri, pfungwa, manzwiro, kana musanganiswa wezvose zvitatu) maadrenal glands ari kuudzwa kuburitsa cortisol muropa rako. Kana iwe uchinge wakanyanyisa kubatikana, ivo vari kugara vachiburitsa kunze cortisol, iyo inovaremedza uye inovapfekedza pasi, anodaro Demo. "Uye nekufamba kwenguva, kushushikana kusingaperi uku kunokanganisa kugona kwavo kuita basa ravo uye kugadzira cortisol pavanenge vachida." Apa ndipo panotanga adrenal kuneta.

“Adrenal kuneta kunorova apo iwe hauchakwanisi kubudisa cortisol yakakwana, nemhaka yokuve uri pasi penguva refu yekusagadzikana (uye kubudisa mwero wakadaro wecortisol) kwenguva refu,” anotsanangura kudaro Dr. Berman.

Kunyatsojeka: Izvi hazvirevi zuva rimwe rinoshungurudza muhofisi kana kunyange vhiki inoshungurudza kana mwedzi, asi pane nguva ye p-r-o-l-o-n-g-e-d yekunyanya kunetseka. Semuyenzaniso, mwedzi yekuita kukwirisa (verenga: cortisol-spiking) kurovedza muviri senge HITIT kana CrossFit kashanu kana kupfuura pasvondo, kushanda maawa makumi matanhatu pasvondo, kubata nemhuri / hukama / shamwari mutambo, uye kusawana kurara kwakaringana. (Yakabatana: Iyo Batanidza Pakati peCortisol uye Exercise)

Kazhinji Adrenal Kuneta Zviratidzo

Zvinoshungurudza, zviratidzo zvine chekuita nekuneta kweadrenal zvinowanzotsanangurwa nenyanzvi dzekurapa se "zvisiri-zvakananga," "zvisina kujeka," uye "zvisinganzwisisike."

"Zvizhinji zvezviratidzo zvinosangana neadrenal kuneta zvinogona kusanganiswa nehuwandu hwemamwe syndromes uye zvirwere zvakadai sehutachiona hwehutachiona, chirwere che autoimmune, kuzvidya mwoyo, kuora mwoyo, kana utachiona," anodaro Tynan.

Zviratidzo izvi zvinosanganisira:

• Kuneta kwakazara

• Dambudziko rekurara kana kushaya hope

• Utsi hwehuropi uye kushomeka kwekutarisa uye kukurudzira

• Kucheka bvudzi uye nzara discoloration

• Kutadza kuenda kumwedzi

• Kuderedza kushivirira kwekurovedza muviri uye kupora

• Kukurudzira kwakaderera

• Yakadzika bonde dhiraivha

• Kuchiva, kushaya nzara, uye nenyaya dzekugaya

Rondedzero iyoyo inogona kunge yakareba, asi iri kure nekukwana. Nekuti mahormone ako ese akabatana, kana ako cortisol mazinga abuda, mamwe mamwe mahormone senge progesterone, estrogen, uye testosterone mazinga anogona kukandwa futi. Zvinoreva: Chero ani ane adrenal kuneta anogona kutanga kutambura kubva kune mamwe mahormone mamiriro, ayo anogona kuwedzera zviratidzo uye kuvhiringidza vanachiremba. (Ona zvimwe: Chii chinonzi Estrogen Dominance?)

Nzira yekuziva sei Adrenal Kuneta

Kana chero conglomeration yezviratidzo zviri pamusoro ichinzwika seyakajairika, danho rako rekutanga kutaura nenyanzvi yehutano. "Kana uri kusangana nokuneta [kwakawanda], zvakakosha kuti utariswe uone zvikonzero," anodaro Dr. Kurra.

Asi nekuda kwekuti vazhinji veMadokero ekurapa vanachiremba havazivi adrenal kuneta seicho chaicho chirwere, mhando yehutano hutano nyanzvi iwe yaunotsvaga inogona kukanganisa iyo mhando yekuongororwa uye kurapwa kwaunowana. Zvakare, naturopathic vanachiremba, vanobatanidza varapi varapi, vanogadzira acupuncturists, vanoshanda varapi varapi, uye vanachiremba vanokwegura vane mukana wekuti vaongorore nekurapa zviratidzo sekuneta kweAdrenal pane kwako kwese murapi kana wekudzidzira. (Yakabatana: Chii Chinoshanda Mushonga?)

Kana iwe uchifunga kuti uri kutarisana nekusashanda zvakanaka kweAdrenals, Tynan anokurudzira kubvunza mutapi wako wehutano kuti aite chimwe chinhu chinonzi four-point cortisol test, iyo inogona kuyera cortisol yako pamwe nekushanduka kwezuva nezuva mumatanho iwayo.

Asi (!!) nekuti adrenal kuneta kunogona kukonzera adrenal mahormone kuve akaderera asi kwete "akaderera zvakakwana kuti akwanise seAdisonison chirwere" kana kuvaburitsa kubva "zvakajairika" renji pachiyedzo, zvichisimbisa mamiriro acho anenge asingakwanise, anodaro Tynan . Kana bvunzo ikadzoka isina kunaka (sezvingangoita), varapi vanowanzo tarisa vachatsvaga zvimwe zvinokonzera kana kurapa zviratidzo zvakasiyana.

Semuenzaniso, mukushayikwa kweyedzo yakanaka, "chiremba anoshanda anogona achiri kuona nekurapa seadrenal kuneta, nepo chiremba wechiremba angangoziva sekushushikana uye nekungopa Xanax, izvo zvisinga gadzirise dambudziko," anodaro. Dr. Berman.

Nekudaro, kune rimwe divi rakatarisana nemari imwechete iyoyo, Dr. Kurra vanoti, "kunetsekana neadrenal kuneta kuongororwa ndeyekuti zviratidzo zveumwe munhu hazvigadziriswe kana paine imwe nyaya yawakarasikirwa nayo. Iyo chaiyo yekuyedza uye yekurapa maprotocol isu ' "Ndichapfuura nemunhu anoneta zvinoenderana nezvinhu zvakaita sezera rake, bonde, uye nhoroondo yezvekurapa." (Onawo: Chii Chinonzi Chronic Fatigue Syndrome?)

Adrenal Kuneta Kurapa

Inzwi rakaomarara? Zviri. Asi kunyangwe adrenal kuneta kungave kusiri mamiriro anozivikanwa nemishonga yekuMadokero, zviratidzo zvacho ndezvechokwadi, anodaro Tynan. "Migumisiro yekusingaperi kushungurudzika kunogona kukanganisa."

Nhau dzakanaka ndedzekuti "zvinowanzo gamuchirwa kuti chero zvingangove zvinokanganisa maadrenal kubva kune rimwe gore rekushushikana kusingaperi zvinogona, nekuchengetwa kwakaringana, kupora munenge mwedzi mumwe," anodaro. Saka, makore maviri ekunetseka kusingaperi anogona kutora mwedzi miviri, zvichingodaro, Tynan anotsanangura.

Zvakanaka, zvakanaka, saka unobvumira sei adrenal glands kupora? Zviri nyore, asi zvinogona kuita sezvinotyisa: "Iwe unofanirwa kugadzirisa mazinga ako ekushushikana," anodaro Len Lopez, DC, C.S.C.S, chiropractor uye akasimbiswa kiriniki yekudya. "Izvi zvinoreva kuti unofanira kurega kuita zvinhu zvinoita kuti unzwe kunetseka. Uye tanga kuita zvinhu zvinokubatsira kuti usanyanya kunetseka." (Yakabatana: 20 Simply Stress Relief Matekiniki).

Izvi zvinoreva kushandiswa kushoma kwemagetsi usiku, mashoma mazuva akareba pahofisi pazvinogoneka, uye zvishoma (kazhinji) HIIT kurovedza muviri. Izvi zvinoreva zvakare kutsvaga nyanzvi yehutano hwepfungwa inogona kukubatsira zvirinani kugadzirisa kushushikana kwemagariro uye kufunganya, kufungisisa, kufema zvakanyanya, basa rekufunga, uye kunyora.

Ko Zvakadii neAdrenal Kuneta Kudya?

Vazhinji vanhu vane adrenal kuneta vari zvakare "kunyorerwa" chimwe chinhu chinonzi adrenal kuneta kudya. "Ndiyo imwe nzira yekudya iyo ine chinangwa chekudzikisa zviratidzo zvine chekuita neadrenal kuneta, uku uchipawo muviri zvinovaka muviri zvaunoda kugadzirisa mamiriro uye nekukubatsira kuti udzokere kune hutano," anotsanangura Tynan. "Inzira yekuporesa muviri wako kubva mukati."

Iyo adrenal fatigue yekudya inotarisira kudzikamisa shuga yeropa uye kuenzanisa cortisol mazinga nekudzikamisa shuga uchiwedzera kudya kweprotein, mafuta ane hutano, mavheji, uye zviyo zvese (aka kudya kwakanaka kune vanhu vazhinji).

Izvi zvinofanirwa kubatsira sei neadrenal kuneta? Makabhohaidhiretsi akacheneswa anokurumidza kuputsika kuita shuga mushure mekunge waadya, izvo zvinokonzeresa spike mushuga yeropa inoteverwa nekuderera kwakanyanya, anotsanangura Tynan. Izvi zvinotora masimba ako pane rollercoaster-iyo, kune mumwe munhu anowana zviratidzo zvekugara uchineta uye kupera simba, haina kunaka. Zvinwiwa zvemagetsi uye zvimwe zvinhu zvine caffeine zvinogona kukonzera mhedzisiro yakafanana, uye nekuda kwechikonzero ichocho, zvakare haibvumirwe.

Pamusoro peflip side, mafuta ane hutano uye mapuroteni epamusoro anononoka shuga yeropa rollercoaster uye anokurudzira kugadzikana kwemashuga eropa zuva rose, anodaro Lopez. Kudya kwema macros aya kwakanyanya kukosha kutanga kwezuva, anodaro. "Kurega kudya kwemangwanani chinhu chikuru kwete-kwete pane chikafu. Vafudzi vane adrenal kuneta vanofanirwa kudya chimwe chinhu mangwanani kuti vawane shuga yavo yeropa kusvika pahutano hwakanaka mushure mehusiku hwayo ichinyika."

Kudya kwacho kunoodza moyo izvo zvinokuvadza kana zvakaoma kugaya uye zvinogona kupa kumatumbu nyaya dzehutano. "Kutsamwa uye kuzvimba mumatumbu kunokonzeresa maadrenal kuti abudise cortisol yakawanda yekubata nekuzvimba, izvo izvo system isingakwanise kubata parizvino," anodaro Lopez. (Zvakaenderana: Ko Utachiona Hwako Hungave Huchiita Kuti Wakaneta?) Izvi zvinoreva kucheka zvinotevera:

• Zvinwiwa zvine caffeine

• Shuga, zvinotapira, uye zvinotapira zvekugadzira

• Makabhohaidhiretsi akacheneswa uye chikafu chine shuga sezviyo, chingwa chichena, makeke, uye zvihwitsi.

• Nyama dzakagadziriswa, senge kutonhora kutemwa, salami

• Yakaderera mhando tsvuku nyama

• Mafuta eHydrogenated nemafuta emuriwo sesoya bean, canola, uye chibage mafuta

Nepo chikafu chingasanganisira kucheka zvimwe zvekudya, Demo rinopa poindi yakakosha: Iyo adrenal kuneta yekudya ndeyekudya. zvimwe Zvokudya zvinoita kuti unzwe zvakanaka uye zvinosimbisa muviri wako zvichienderana nekudzora. "Ichi chikafu hachisi chekucheka macalories. Kutaura zvazviri, zvakangopesana; nokuti kunyanya kudzora kunogona kusimbisa adrenals mberi, "anodaro.

Zvokudya zvekusimbisa pane adrenal kuneta kudya:

• Kokonati, maorivhi, makotapeya, uye mamwe mafuta ane hutano

• Cruciferous miriwo (cauliflower, broccoli, Brussels inomera, nezvimwewo)

• Hove dzine mafuta (sesaumoni yakabatwa musango)

• Yemahara-renji huku uye turkey

• Nyuchi-yakadyiwa nyama yemombe

• Bonzo muto

• Nzungu, dzakadai semarnuts uye almonds

• Mbeu, chia, neflakisi

• Kelp uye gungwa

• Celtic kana Himalayan gungwa munyu

• Chikafu chakaviriswa chakapfuma mumaProbiotic

• Chaga uye cordyceps semushonga howa

Ah, uye kunwa mvura yakawanda kwakakoshawo, anowedzera Tynan. Imhaka yekuti kupererwa nemvura kunogona kuwedzera kushungurudza adrenals uye kuwedzera zviratidzo. (ICYWW, hezvino zvinoitwa kushaya mvura muuropi hwako).

Ndiani Anofanirwa Kuedza Iyo Adrenal Kuneta Kudya?

Munhu wese! Kunyanya. Kunyangwe iwe uine adrenal kuneta kana kwete, iyo adrenal kuneta kudya chirongwa chine hutano chekudya, anodaro akanyoreswa dietitian Maggie Michalczyk, RD.N., muvambi weKamwe Pamusoro PeMungu.

Anotsanangura kuti: Mavheji uye zviyo zvinokwana fiber, mavhitamini, uye mamineral, izvo vazhinji vedu hatisi kuwana zvakakwana. "Kuwedzera zvimwe zvezvikafu izvi mundiro yako (uye kuwedzeredza zvinhu zvine shuga yakawanda) kunobatsira kusimudzira simba rako uye kugadzirisa kugaya, kunyangwe uine kuneta kweadrenal kana kwete," anodaro. (Zvakabatana: Zvaunofanirwa Kuziva Nezve Iyo Anti-Kuzvidya Mwoyo).

Pamusoro pezvo, kuisa mapuroteni epamusoro-soro kunogona kuwedzera simbi, izvo zvinogona kurwisa kushomeka uye kushomeka kwevhitamini B12, izvo zvinogona kukunetesa, anodaro Lisa Richards, CNN, nyanzvi yezvokudya uye muvambi weThe Candida Diet. Uyezve, "mafuta ane hutano anogona kuderedza kuzvimba mumuviri, izvo zvinozivikanwa kuti zvinokonzeresa kuneta uye akawanda akakomba mamiriro ehutano asiri eadrenal kuneta," anodaro. (Ona Zvakawanda: Izvi Ndizvo Zvinoita Kuzvimba Kusingaperi Kumuviri Wako).

Icho Chinokosha

Nepo izwi rekuti "adrenal fatigue" richipokana nekuti hariwanzo zivikanwa sechirwere chepamutemo, rinotsanangura seti yezviratidzo zvinosanganiswa neadrenal glands dzakamira kushanda mushure menguva yekushushikana kwakanyanya. Uye zvisinei nekuti iwe ~ * unotenda * mukuneta kweadrenal kana kwete, kana uri Super Stress Kesi, uye wave nenguva, unogona kubatsirwa nekutevera chirongwa chekurapa kwekuneta, icho, chaizvo, ingori chirongwa chekurega-muviri-wako-uye-kupora (uyo unogona kubatsira munhu wese). Uye izvo zvinoreva kuita nepaunogona napo kuti udzikise mazinga ako ekushushikana paunenge uchidya zvine hutano, veggie-rich chikafu chirongwa.

Ingoyeuka: "Izvi zvekudya uye shanduko yemararamiro zvinogona kungoshanda kana pasina chikonzero chechirwere chezviratidzo zvauri kuona," anodaro Tynan. Anosimbisa kukosha kwekutsvaga maonero emupi wehutano waunovimba naye pane kuzviongorora uye kuzvirapa. "Kudya uye mararamiro ehupenyu akakurudzirwa kune vanhu vane adrenal kuneta uye zvakafanana zviratidzo hazvizokuvadza chero munhu," anodaro. "Asi zvakadaro, nyanzvi idanho rekutanga."

Ongororo ye