11 Dzakasikwa Nzira dzeKudzikisa Yako Cortisol Matanho

Zvemukati

• Chii Chinoitika Kana Cortisol Yakakwira?
• 1. Wana Nguva Yakakodzera Yekurara
• 2. Rovedza muviri, asi Kwete Zvakawanda
• 3. Dzidza Kuziva Kunetseka Kunofunga
• 4. Dzidza Kuzorora
• 5. Nakidzwa
• 6. Chengetedza Hukama Hwehukama
• 7. Chengeta Chipfuwo
• 8. Iva Wako Zvakanakisisa Iwe
• 9. Fungisisa Kunamata Kwako
• 10. Idya Chikafu Chine Utano
• 11. Tora Zvimwe Zvokuwedzera
• Hove Mafuta
• Ashwagandha
• Icho Chinokosha

Cortisol ihormone yekushushikana yakaburitswa neadrenal glands.

Izvo zvakakosha pakubatsira muviri wako kubata nemamiriro ekumanikidza, sezvo huropi hwako hunokonzeresa kuburitswa kwaro mukupindura kune akawanda akasiyana marudzi ekunetseka.

Nekudaro, kana huwandu hwecortisol hwakanyanya kukwirira kwenguva refu, iyi hormone inogona kukukuvadza iwe kupfuura zvainobatsira.

Nekufamba kwenguva, huwandu hwepamusoro hunogona kukonzeresa kuwedzera uye kuwedzerwa kweropa, kukanganisa kurara, kukanganisa manzwiro, kudzikisira simba rako uye kupa chirwere cheshuga.

Chii Chinoitika Kana Cortisol Yakakwira?

Kwemakore gumi nemashanu apfuura, zvidzidzo zvakawedzera kuburitsa kuti mwero wakakwira cortisol mazinga anogona kukonzera matambudziko ().

Izvi zvinosanganisira:

• Zvinetso zvisingaperi: Kusanganisira kuwedzera kweropa, mhando 2 chirwere cheshuga uye osteoporosis ().
• Kurera huremu: Cortisol inowedzera kudya uye inoratidza muviri kushandura metabolism kuchengetedza mafuta (,).
• Kuneta: Inokanganisa kutenderera kwemazuva ese kwemamwe mahormone, kukanganisa maitiro ekurara uye kukonzera kuneta (,).
• Kukanganiswa kwehuropi basa: Cortisol inokanganisa ndangariro, zvichizadza kune kushushikana kwepfungwa kana "hutsi hwehuropi" ().
• Zvirwere: Iyo inokanganisa immune immune, ichiita kuti iwe uwedzere kutapukirwa nezvirwere ().

Muzviitiko zvisingawanzoitika, akanyanya cortisol mazinga anogona kutungamira kuCushing's syndrome, chirwere chisingawanzo asi chakakomba (,).

Neraki, pane zvinhu zvakawanda zvaunogona kuita kudzikisa ako mazinga. Heano gumi nerimwe mararamiro, kudya uye kutandadza matipi ekudzikisa cortisol mazinga.

1. Wana Nguva Yakakodzera Yekurara

Nguva, kureba uye mhando yekurara zvese zvinokanganisa cortisol ().

Semuenzaniso, ongororo yezvidzidzo makumi maviri nesere zvevashandi vekuchinja vakawana kuti cortisol inowedzera muvanhu vanorara masikati kwete husiku.

Nekufamba kwenguva, kushaya kurara kunokonzera kuwedzera mazinga ().

Shanduko dzinotenderera dzinokanganisa zvakajairika mazuva ese mahormone maitiro, zvichikonzera kuneta uye mamwe matambudziko ane hukama neakakwira cortisol (,).

Kushaya hope kunokonzera yakakwira cortisol kwemaawa anosvika makumi maviri nemana. Kukanganiswa kwekurara, kunyangwe kana kupfupi, kunogona zvakare kuwedzera ako mazinga uye kukanganisa mazuva ese mahormone maitiro (,,).

Kana iwe uri wekuchinja kwehusiku kana mushanduki anotenderera, haugone kudzora yako nguva yekurara, asi pane zvimwe zvinhu zvaunogona kuita kukwidziridza kurara:

• Exercise: Shanda nesimba panguva yekumuka uye chengeta nguva yekurara nguva zhinji sezvazvinogona ().
• Hapana caffeine usiku: Dzivisa caffeine manheru ().
• Deredza kuratidzwa kwechiedza chakajeka usiku: Bvisa zvidzitiro uye mhepo pasi kwemaminitsi akati wandei usati warara (,).
• Deredza zvinokanganisa usati warara: Deredza zvinokanganisa nekushandisa chena ruzha, plugs nzeve, kunyararidza foni yako uye kudzivirira zvinwiwa usati warara ().
• Tora naps: Kana basa rekuchinja richideredza maawa ako ekurara mapfupi, kurara kunogona kudzikisira kurara uye kudzivirira kushomeka kwekurara ().

Chengetedza nguva yekurara isingachinji, dzivisa caffeine manheru, dzivisa kukanganiswa kwekurara uye uwane maawa manomwe kusvika masere ekurara zuva nezuva kuti uchengete cortisol mune yakajairwa mutinhimira.

2. Rovedza muviri, asi Kwete Zvakawanda

Zvichienderana nesimba rekurovedza muviri, inogona kuwedzera kana kudzikisa cortisol.

Kunyanya kurovedza muviri kunowedzera cortisol nguva pfupi mushure mekudzidzira. Kunyangwe ichiwedzera munguva pfupi, nguva dzehusiku dzinodzikira (,).

Uku kuwedzera kwenguva pfupi kunobatsira kuronga kukura kwemuviri kusangana nedambudziko. Pamusoro pezvo, kukura kwecortisol mhinduro kunodzikira nekujairira kudzidziswa ().

Kunyange kunyangwe kurovedza muviri zvine mwero kuchiwedzera cortisol muvanhu vasina kukodzera, vanhu vakagwinya mumuviri vanoona bundu diki rine basa rakanyanya (,).

Kupesana ne "kuedza kukuru" kurovedza muviri, kudzikama kana kuekisesaiza pa40-60% yekuedza kwakawanda hakuwedzeri cortisol munguva pfupi, uye ichiri kutungamira kumatunhu akaderera usiku (,).

Kudzidzira muviri kunoderedza cortisol husiku. Kunyanya kurovedza muviri kunowedzera cortisol munguva pfupi nekuda kwekushushikana pamuviri, asi ichiri kuideredza husiku hunotevera.

3. Dzidza Kuziva Kunetseka Kunofunga

Dzinonetsa pfungwa chiratidzo chakakosha checortisol kuburitswa.

Chidzidzo chevakuru gumi nevaviri chakawana kuti kunyora nezve zvakaitika kare zvinonetsa zvakawedzera cortisol pamusoro pemwedzi mumwe zvichienzaniswa nekunyora nezve zviitiko zvakanaka zvehupenyu kana zvirongwa zvezuva ().

Kungwarira-kunetseka kudzikisira kushushikana chirongwa chinosanganisira kuve unozviziva wega pfungwa dzinoshungurudza uye kutsiva kunetseka kana kushushikana nekutarisisa kubvuma uye kunzwisisa kunetseka pfungwa uye nemanzwiro.

Kuzvidzidzisa iwe kuti uzive zvaunofunga, kufema, kurova kwemoyo uye zvimwe zviratidzo zvekushushikana zvinokubatsira kuti uone kushushikana painotanga.

Nekutarisa pakuziva kwehunhu hwako hwepanyama uye hwepanyama, unogona kuve mutariri anoona nezve pfungwa dzako dzinonetsa, pachinzvimbo chemumwe wavo ().

Kuziva kushushikana kwepfungwa kunoita kuti iwe ugadzire maitiro ekuziva uye nemaune kwavari. Chidzidzo chevakadzi makumi mana nevatatu muchirongwa chekupfungwa-chakaratidza kugona kutsanangura uye kutaura kusagadzikana kwakabatana neyakaderera kortisol mhinduro ().

Chimwe chidzidzo chevakadzi zana nemakumi masere vane kenza yemazamu yakaratidza kushushikana kwepfungwa kudzidziswa kwakadzora cortisol kana ichienzaniswa neiyo yekushushikana manejimendi zano ().

Iyo Positive Psychology Chirongwa inopa wongororo yeimwe kufunga-kwakavakirwa maitiro ekuderedza kunetseka.

"Kushushikana kwepfungwa" inosimbisa kuzviziva-kwekushushikana kwepfungwa uye zviratidzo zvekushushikana kwemuviri. Kunyanya kuziva kushushikana uye zvinokonzeresa ndiyo nhanho yekutanga yekubudirira kurarama nekushushikana.

4. Dzidza Kuzorora

Mhando dzakasiyana dzekuzorora dzakaratidzirwa kudzikisa cortisol mazinga (32).

Kufema kwakadzika inzira yakapusa yekudzora kushushikana iyo inogona kushandiswa chero kupi. Kuongororwa kwevakadzi makumi maviri nemasere vezera repakati nepakati vakawana inoderedza 50% kudzikiswa kwecortisol neyakajairwa yekufema kudzidzisa (,).

Kuongororwa kwezvidzidzo zvakati wandei kwakaratidza kurapa kurapa kunogona kudzikisa mazinga ecortisol ne30% ().

Ongororo dzakawanda dzinosimbisa kuti iyo yoga inogona kudzikisa cortisol uye kugadzirisa kushushikana. Kugara uchitora chikamu mu tai chi yakaratidzirwawo kuti inoshanda (,,).

Zvidzidzo zvakaratidza zvakare mimhanzi inozorodza inogona kudzikisa cortisol (,,).

Semuenzaniso, kuteerera mimhanzi kwemaminetsi makumi matatu kwakadzora huwandu hwecortisol mumakumi masere nevadzidzi vevadzidzi vekoreji kana zvichienzaniswa ne30 maminetsi ekunyarara kana kutarisa zvinyorwa ().

Helpguide.org ine gwaro pfupi kune akati wandei maitiro ekuzorora seaya anoshandiswa muzvidzidzo izvi.

Maitiro mazhinji ekuzorora anoratidzwa kudzikisa cortisol. Mienzaniso inosanganisira kufema kwakadzika, yoga uye tai chi, mimhanzi uye masaja.

5. Nakidzwa

Imwe nzira yekuchengeta cortisol pasi ndeye kungofara ().

Hunhu hwakanaka hunosanganisirwa nekortisol yakaderera, pamwe nekuderera kweropa, kurova kwemoyo kwakanaka uye immune immune system (,,).

Mabasa anowedzera kugutsikana kwehupenyu anovandudzawo hutano uye imwe yenzira dzavanoita izvi inogona kunge iri kuburikidza nekudzora cortisol.

Semuenzaniso, kuongorora kwevakuru gumi nevane hutano vakaratidza cortisol yakaderera mukupindura kuseka ().

Kuvandudza zvinhu zvinovaraidza zvinogona zvakare kukurudzira manzwiro ehupenyu, ayo anoshandura kudzikisa cortisol. Chidzidzo chevane makore makumi mana nemapfumbamwe veterans chakaratidza kuti kutora gadheni kwakadzikira nhanho kupfuura zvinowanzoitika kurapwa kwehunyanzvi ().

Chimwe chidzidzo chevarume nevakadzi makumi matatu vakawana kuti vatori vechikamu avo vakaita gadheni vane ruzivo rwakanyanya kudzikiswa kwecortisol kupfuura avo vanoverenga mukati meimba ().

Chikamu chebhenefiti ichi chinogona kunge chakakonzerwa nekushandisa yakawanda nguva panze. Zvidzidzo zviviri zvakawanikwa zvakadzikira cortisol zvichitevera zviitiko zvekunze, zvinopesana nemabasa epamba. Zvisinei, zvimwe zvidzidzo hazvina kuwana rubatsiro rwakadaro (,,).

Kuchengetedza mufaro wako pachako kunobatsira kuchengeta cortisol pasi. Kutora hobho, kushandisa nguva panze uye kuseka zvese zvinogona kubatsira.

6. Chengetedza Hukama Hwehukama

Shamwari uye mhuri ndidzo tsime remufaro mukuru muhupenyu, pamwe nekushushikana kukuru. Aya masimba anoridzwa mumatanho ecortisol.

Cortisol inosanganisirwa muzvidiki zvidiki mubvudzi rako.

Huwandu hwecortisol pamwe chete nehurefu hwebvudzi hunofananidzwa necortisol mazinga panguva iyo chikamu chebvudzi chaikura. Izvi zvinobvumira vaongorori kufungidzira mazinga nekufamba kwenguva ().

Zvidzidzo zvecortisol mune bvudzi zvinoratidza kuti vana vane hupenyu hwakagadzikana uye hunodziya hwemhuri vane nhanho dzakaderera pane vana vanobva kudzimba dzine huwandu hwakanyanya hwekupokana ().

Mukati mevakaroorana, kukakavara kunoguma nekukwira-kwenguva pfupi mucortisol, inoteverwa nekudzoka kumazinga akajairwa ().

Chidzidzo chekupokana masitayera mune makumi maviri neshanu vakaroorana vakawana kusapokana kufunga kana kunzwira tsitsi kwakatungamira kukurumidza kudzoka kwecortisol kumazinga akajairwa zvichitevera kupokana ().

Tsigiro kubva kune vadikanwa inogona zvakare kubatsira kudzikisa cortisol mukutarisana nekushushikana.

Chidzidzo chevarume nevakadzi makumi matanhatu nevatanhatu chakaratidza kuti kuvarume, tsigiro kubva kuvakadzi vavakaroorana navo yakadzora cortisol mukupindura kutaura kwevanhu ().

Chimwe chidzidzo chakaratidza kuti kuve nehukama hwehukama newaunodanana naye usati waita kunetsa kwakabatsira kurova kwemoyo uye kuwedzerwa kweropa kupfuura rutsigiro kubva kushamwari ().

Hukama neshamwari uye nemhuri zvinogona kutungamira kumufaro uye kunetseka. Pedza nguva neavo vaunoda uye dzidza kuregerera nekugadzirisa kupokana kwehutano hwepamoyo nehutano.

7. Chengeta Chipfuwo

Hukama neshamwari dzemhuka dzinogona zvakare kudzikisa cortisol.

Mune kumwe kuongorora, kudyidzana nembwa yekurapa kwakadzora kushushikana uye zvichikonzera shanduko yecortisol panguva yekurapwa kudiki muvana ().

Kumwe kuongorora kwevakuru makumi mana nemasere kwakaratidza kuti kubatana nembwa kwaive nani pane kutsigirwa neshamwari kubva panguva yekushushikana munharaunda ().

Chidzidzo chechitatu chakaedza iyo cortisol-ichideredza mhedzisiro ye canine kushamwaridzana mune varidzi vezvipfuyo zvichienzaniswa nevasiri-vevaridzi-varidzi ().

Vasiri-zvipfuwo-varidzi vakasangana nekudonha kukuru mucortisol pavakapihwa shamwari dze canine, pamwe nekuti varidzi vezvipfuyo vaive vatobatsirwa nehushamwari hwemhuka dzavo pakutanga kwekudzidza.

Sezvineiwo, mhuka dzinovaraidza dzinoona mabhenefiti akafanana zvichitevera kudyidzana kwakanaka, zvichiratidza kushamwaridzana kwemhuka kunobatsira ().

Ongororo dzinoverengeka dzinoratidza kuti kudyidzana neshamwari yemhuka kunodzora kushushikana uye kudzikisira mazinga ecortisol. Zvipfuwo zvinobatsirwawo kubva kuhukama hwakanaka nevanhu vadzo.

8. Iva Wako Zvakanakisisa Iwe

Kunzwa kwekunyara, mhosva kana kusakwanira kunogona kutungamira mukufunga kwakashata uye kukwidziridzwa cortisol ().

Chirongwa chekubatsira kuziva uye kubata nemhando idzi dzekunzwa kwakatungamira kune 23% kudzikiswa kwecortisol muvanhu vakuru makumi matatu zvichienzaniswa nevanhu vakuru gumi nevashanu vasina kutora chikamu ().

Kune zvimwe zvikonzero zvemhosva, kugadzirisa iyo sosi kunoreva kuita shanduko muhupenyu hwako. Kune zvimwe zvikonzero, kudzidza kuregerera wega uye kufambira mberi kunogona kuvandudza pfungwa yako yekugara zvakanaka.

Kukudziridza tsika yekuregerera vamwe kwakakoshawo muhukama. Imwe ongororo yevakaroora zana nemakumi mashanu vakaenzanisa zvinoitika zvemhando dzakasiyana dzekupa mazano nezvewanano.

Vakaroora vakagashira mapindiro akarerutsa kukanganwira uye matekiniki ekugadzirisa kusagadzikana akawana ruzivo rwakadzikira cortisol ().

Kugadzirisa mhosva kunovandudza kugutsikana kwehupenyu uye huwandu hwecortisol. Izvi zvinogona kusanganisira kuchinja maitiro, kuregerera vamwe kana kudzidza kuzviregerera.

9. Fungisisa Kunamata Kwako

Kana iwe uchizviona iwe semweya, kukudziridza kutenda kwako kunogona zvakare kubatsira kuvandudza cortisol.

Zvidzidzo zvinoratidza kuti vanhu vakuru vakaratidza kutenda kwemweya vakasangana nemazinga epasi ecortisol pamberi pekushushikana kwehupenyu sekurwara.

Izvi zvaive zvechokwadi kunyangwe mushure mekufunda zvikayeuka zvingangoita cortisol-kudzikisira mhedzisiro yerutsigiro rwemagariro kubva kumapoka anotenda-based (,).

Munamato unobatanidzwawo nekuderedza kushushikana uye kushushikana ().

Kana iwe usingazvirangarire semweya, izvi zvakanaka zvinogona kuwanikwawo kuburikidza nekufungisisa, kugadzira boka rekutsigira nzanga nekuita zviito zvemutsa ().

Kune avo vane mweya, kukura kutenda uye kutora chikamu mumunamato kunogona kubatsira kudzora cortisol. Kunyangwe iwe uri wemweya kana kwete, kuita zviito zvemutsa kunogona zvakare kuvandudza ako cortisol mazinga.

10. Idya Chikafu Chine Utano

Kudya zvinovaka muviri kunogona kukanganisa cortisol kuti ive iri nani kana kuti yakaipa.

Shuga kunwa ndeimwe yezvakakonzeresa zvecortisol kuburitswa. Nguva dzose, kuwanda kweshuga kunogona kuchengetedza ako mazinga kukwidziridzwa ().

Kudya shuga kunonyanya kusunganidzwa neakakwira cortisol mune vakafutisa vanhu ().

Sezvineiwo, shuga inogona zvakare kudzikisa huwandu hwecortisol yakaburitswa mukupindura kune chaiwo akashungurudza zviitiko ().

Takatorwa pamwe chete, izvi zvinotsanangudza kuti nei mashupu anotapira ari akanaka chikafu chekunyaradza, asi kazhinji kana shuga yakawandisa inowedzera cortisol nekufamba kwenguva.

Pamusoro pezvo, zvishoma zvidyarwa zvekudya zvinogona kubatsira mazinga ecortisol:

• Chokoreti yakasviba: Zvidzidzo zviviri zvevanhu vakuru makumi mashanu nemapfumbamwe zvakaratidza kuti kunwa chokoreti yakasviba kwakadzora mhinduro yavo yekortisol padambudziko rekushushikana (70,).
• Michero yakawanda: Chidzidzo chevamhanyi makumi maviri vemabhasikoro chakaratidza kudya mabhanana kana mapere panguva yekukwira makiromita makumi manomwe neshanu pakadzora nhanho zvichienzaniswa nemvura yekunwa chete ().
• Dema uye girini tii: Kuongororwa kwevarume makumi manomwe nevashanu vakawana mavhiki matanhatu ekunwa tii nhema kwakadzora cortisol mukupindura kune rinonetsa basa, zvichienzaniswa nechimwe chinwiwa chine caffeine ().
• Probiotic uye prebiotic: Probiotic ane hushamwari, symbiotic mabhakitiriya mune zvekudya senge yogati, sauerkraut uye kimchi. Prebiotic, senge inogadziriswa fiber, inopa chikafu chea mabhakitiriya. Ose maantibioti uye prebiotic anobatsira kudzikisa cortisol ().
• Mvura: Kushaya mvura mumuviri kunowedzera cortisol. Mvura yakanaka kune hydrating uchidzivirira isina macalorie. Chidzidzo chevanhurume vapfumbamwe vamhanyi chakaratidza kuti kuchengetedza hydration panguva yemitambo kudzidziswa kwakadzora cortisol mazinga ().

Cortisol-inoderedza chikafu inosanganisira yakasviba chokoreti, tii uye inogadziriswa fiber. Kudzivisa kuwedzerwa kweshuga kunwa kunogona kubatsirawo kuchengetedza huwandu hwako pasi.

11. Tora Zvimwe Zvokuwedzera

Zvidzidzo zvakaratidza kuti angangoita maviri ekuwedzera ekuwedzera ezvehutano anogona kudzikisa huwandu hwecortisol.

Hove Mafuta

Mafuta ehove ndiyo imwe yenzvimbo dzakanakisa dze omega-3 fatty acids, ayo anofungidzirwa kudzikisa cortisol (76).

Imwe ongororo yakatarisa maitiro evarume vanomwe vakapindura kuyedza kunetseka kwepfungwa kwevhiki nhatu. Rimwe boka revarume rakatora mafuta ehove zvinowedzera uye rimwe boka harina kudaro. Hove yehove yakadzora cortisol mazinga mukupindura kunetseka ().

Chimwe chidzidzo chevhiki nhatu chakaratidza kuti oiri hove inowedzera yakadzora cortisol mukupindura kune rinonetsa basa, zvichienzaniswa ne placebo ().

Ashwagandha

Ashwagandha ndeyeAsia yemakwenzi ekuwedzera anoshandiswa mumushonga wechivanhu kurapa kushushikana uye kubatsira vanhu kujairana nekushushikana.

Chidzidzo chevakuru makumi mapfumbamwe nemasere vanotora ashwagandha yekuwedzera kana nzvimbo inochengeterwa mazuva makumi matanhatu kwakaratidza kuti kutora 125 mg yeashwagandha kamwe kana kaviri zuva nezuva yakaderedza mazinga ecortisol (79).

Chimwe chidzidzo chevakuru makumi matanhatu nevane kushushikana kusingaperi chakaratidza kuti avo vakatora mazana matatu-mg ekuwedzera vakawana yakaderedzwa cortisol kwemazuva makumi matanhatu, zvichienzaniswa neavo vakatora placebo.

Mafuta ehove anowedzera uye imwe mishonga yemakwenzi yeAsia inonzi ashwagandha ese ari maviri aratidzwa kubatsira kudzikisa huwandu hwecortisol.

Icho Chinokosha

Nekufamba kwenguva, kukwirira kwecortisol kunogona kutungamira mukuwedzera huremu, kuwedzerwa kweropa, chirwere cheshuga, kuneta uye kunetsekana kuisa pfungwa.

Edza matipi ehupenyu ari nyore pamusoro kudzikisa ako cortisol mazinga, uve nesimba rakawanda uye nekuvandudza hutano hwako.