IiHormone zisebenza kwiingqondo ngeendlela ezahlukeneyo. Xa ama-hormone aphezulu okanye aphantsi kakhulu, anokuchaphazela i-neurotransmitters, okubangele iingxaki ezifana nokuxhalabisa.
Abantu abaphila ngengxaki yokuxhalaba kwezenhlalakahle (SAD) banokufumana ukuba amanqanaba amahomoni athile afana neemvakalelo zokunyuka okanye ukunciphisa ukuxhalaba kweentlalo.
IiHormone ezinokunyusa ukukhathazeka kweNtlalo
1. Ukunyamezela i-hormones (i-adrenaline, i-cortisol)
Ukunyamezela ama-hormone, okanye abo bakhululwa ngexesha loxinzelelo (cinga, impendulo-yokulwa okanye ye-flight) efana ne-adrenaline kunye ne-cortisol, ingaba nefuthe elibi kwixhala lakho lentlalo.
Xa ufumana uxinzelelo lwezenhlalakahle okanye zentsebenzo, umzimba wakho uphendula ngokukhupha amahomoni njenge-adrenaline kunye ne- cortisol ukukunceda ukujamelana nosongelo kwaye ulungiselele isenzo. Nangona kunjalo, ekungabikho kwesongelo lomzimba, amazinga angaphezu kwama-hormone akushiya uzive uxhalabile, ukuya kwimeko yokuba usenokuhlaselwa ngumsindo okanye uvakalelwa kukuba ufuna ukusinda.
Oku kuba ngumjikelo onobungozi, ngokuba ama-hormone abangela ukuxhalaba, kwaye uxinzelelo kunye noxinzelelo kubangela ukuba ii-hormone zikhutshwe.
2. I-hormones yesondo (testosterone, estrogen)
Ukuguquka kwamazinga e-hormone yesini ne-estrogen kunye ne-testosterone inokuchaphazela ukukhathazeka kweentlalo. I-testosterone encinane iye yadibaniswa nokuxhalabisa, kwaye kukho ubudlelwane kunye noshintsho kwi-hormone yesini esetyhini, njenge-estrogen, kunye neempawu zokuxhalabisa.
Yingakho ukuxhalaba kudla ngokukhawuleza ngexesha lexesha lokutshatyalaliswa kwe-hormone, njengengxaki yokutshatyalaliswa kweminyaka, kwixesha elithile lokujikeleza kokuya esikhathini kwabesetyhini, kwaye ngexesha lokuqeda ukuhamba komama kwabasetyhini.
Ukuxinezeleka kunye ne-hormone yesondo nazo zibandakanya ekusebenzeni kwabo kwixhala. Ngokomzekelo, xa ufumana uxinzelelo, i-cortisol iqhubekile, evimbela amandla omzimba wakho wokwenza i testosterone.
Umphumo odibeneyo wokunyusa i-cortisol kunye neeprottoonone zanciphisa iziphumo zokunyusa uxhalaba. Ngaphezu koko, i-testosterone igxininisa ukukhululwa kwe-cortisol, ngoko ke xa i-testosterone igqityiwe, i-cortisol iyakwazi ukunyuka. Uyabona ukuba kutheni ukuxhalaba ngumjikelezo ozondla ngokwawo-kwaye ukuphula le ndlela kukubalulekileyo ekunqobeni iimpawu zakho.
3. Iimodemoni zekroroid
I-thyroid engapheliyo ingenza nokuba nexhala ngeemeko zomzimba ezifana nokunyuka kwenhliziyo, ukubethelwa kweentliziyo, ukunyakaza, nokunyuka okukhulu, phakathi kwabanye. Ukuba unengxaki ye-thyroid, oku kungenza ukhathazeka kweentlalo zakho zibe nzima.
IiHormone ezinganceda ekunciphiseni ukukhathazeka kweNtlalo
I-Testosterone
Kanye njengokuba u-testosterone omncinci unokunyusa ukhathazeka kweentlalo, ukwanda kwe testosterone kunokunceda ukunciphisa. Ulawulo lwe-testosterone, i-hormone ye-steroid, luye lwaboniswa ukunciphisa ukwesaba koluntu, ukugwema nokuziphatha okuthobelayo. Enyanisweni, ngokuqhelekileyo, amadoda anesiqingatha sezinga lokuchazwa kwezixhala njengabasetyhini; oku kunokuba ngenxa yendima ye-testosterone ekumodareyithini amanqanaba okuxhalabisa.
I-Testosterone ikhuthaza isenzo se-gamma amino butyric acid (GABA) kunye ne-serotonin. Ezi ziikhemikhali ezimbini zeengqondo zixhomekeke kwingxaki yokuxhalabisa abantu.
I-Testosterone nayo iyanciphisa umsebenzi we-amygdala, isakhiwo sobuchopho esifana nesoyiko kwaye siqala ukulwa okanye ukusabela kwendiza. Ukwanda kwe-testosterone kuthetha i-amygdala ephendula ngokufana nomntu ongenayo ingxaki yokuxhalabisa.
2. I-Estrogen
U-Estrogen uyaziwa ukuthoba ukuphendula ukwesaba kwabasetyhini. Uphando luye lwabonisa ukuba abafazi abaqeqeshwe kwinto yokwesaba-ukupheliswa kubhetele xa izinga le-estrogen egazini labo liphezulu. Njengowesifazana, usenokuba uqaphele ukuba ukukwazi kwakho ukuziva uzolile kwaye ukhululekile (ngokubhekiselele kuxhala kunye noyiko) kungcono kumaphuzu athile ngexesha lomjikelezo wesini.
3. Oxytocin
I-Oxytocin yi-hormone ye peptide, eyenziwa njenge-hormone kunye ne-brain neurotransmitter. Iyaziwa ngokuba yi "love" hormone ekhutshwa ngexesha lokudibana nomntu othandekayo. I-Oxytocin yenziwe kwi-hypothalamus kwaye ihanjiswa kwaye ifihliwe yintsimbi ye-pituitary kwisiseko sobuchopho. Ukukhululwa kwayo kuququzelela nokubeletha nokuncelisa.
I-Oxytocin yaziwa ngokuba nefuthe lokuxhalabisa kwaye inokunceda ekunciphiseni ukuxhalaba kweentlalo. Uphando lubonisa ukuba i-oxytocin ikhuthaza ukuphumula, ukuthembela nokuzinza, konke okuwenza kube lula ukulawula imeko zentlalo. Uphando luqhubekayo kwendima ye-oxytocin kunye nendlela engasetyenziswa ngayo kunyango lokukhubazeka kwezenhlalakahle (kuquka abo baphila nge-autism).
4. Vasopressin
I-Vasopressin iyi-hormone elawula ukulinganisela kwamanzi emzimbeni. Ukongezelela, kubandakanyeka ekulawuleni ukuxhalaba, ukuxinezeleka kwengxaki kunye nokuziphatha kwentlalo. I-Vasopressin ikhutshwe ngaphakathi kwe-hypothalamus kunye nemimandla yembilini yengqondo. Abanye abaphandi bacacisa ukuba ukulinganisela kufuneka kuhlaselwe phakathi kwe-oxytocin kunye ne-vasopressin ukwenzela ukuba usebenze ngokufanelekileyo kuluntu. I-Vasopressin inxulumene ngokukodwa nokuziphatha kwentlalo, ukunyusa ngesondo, ukudibanisa amabini, kunye nezimpendulo zomama zokuxinezeleka.
Amanyathelo okuLawula iiHormones kunye nokuXhobisa uxhalabe lweNtlalo
Nangona utshintsho lwama-hormone lungadityaniswa nokuxhalaba kweentlalo, unyango olwenziwe ngonyango lwama-hormones alukho isiluleko esifanayo. Esikhundleni saloo ndlela, iziganeko zonyango ze-SAD kunye nokuqonda indima yamahomoni ekuxhalabeni kwakho kuya kuba luncedo kakhulu.
Oko kungenakuncedo ukuzonyango-zama ukugwema "ukulungiswa" kwexeshana, utshwala, ukutshaya ugwayi, okanye ezinye izinto ezikunika ukuzivala kakuhle ngokukhawuleza kodwa ungayisombululi ingxaki yokuhlala uxhalaba.
1. Ukwandisa amanqanaba akho ka-testosterone kunye ne-oxytocin ngokwemvelo. Ukwandisa i testosterone ngokwenza oku kulandelayo:
- ukuqhuba rhoqo
- ukutya ukutya okunokulinganisela
- ukunciphisa uxinzelelo (kwaye ke i-cortisol ye-testosterone-ecutha i-cortisol )
- ukuthatha i-multivitamin
- ukulala ngokwaneleyo ubusuku bonke
Ukwandisa i-oxytocin ngokwenza oku kulandelayo:
- ukudibana nomntu othandekayo
- phu laphula xa abanye bethetha
- ukupha abanye (ukunika izipho)
- ukuzama ukucamngca "metta", okubandakanya ukucamngca kwenzelwe ukukhuthaza uthando nothando kwabanye
- ukuya kumajelo asekuhlaleni
- ukufaka inja okanye ikati
2. Sebenzisa iindlela zokwenza uphando ngeendlela zokuziphatha (CBT) ukuze ufunde iipatheni ezintsha zokuphendula ukuxhalabisa. Ngokuhamba kwexesha, iindlela ze-neural engqondweni yakho ziya kutshintsha, eziza kunceda ukunciphisa ukuxhalaba kwakho kwiimeko ezixinzeleleyo.
3. Ukuba unesimo se-thyroid esingasichaphazela izinga lakho lokuxhalabisa, cela udokotela wakho ukuba ngaba zizinto ezinxulumene nazo kunye nokuba unyango lwakho lungasinceda njani.
4. Ukuba ungowesifazana, funda indlela ama-hormone ehlukeneyo ngayo ebomini bakho kunye nokuhamba kwenyanga kunokuchaphazela iimvakalelo zokuxhalabisa. Ukwazi nje ukuba i-hormone inokukuchaphazela njani kunokukunceda ukuba uyeke kwaye ucinge: "Le meko ayibangeli ukuxhalaba kwam; umzimba wam usabela ngokutshintshwa kwamahomoni," enokukuvumela ukuba uthathe isinyathelo emva koko uze wamkele indlela ovakalelwa ngayo bazi.
5. Gweba amandla. Uphando lubonisa ukuba ukufumana i-pose enamandla (njenge-"Wonder Woman" ifowuni, kunye neenyawo zeenyawo ububanzi kunye nezandla kwiinqumlo) imizuzu embalwa kunokukhokelela kunyuka kwe testosterone kunye neentembelo zokuzithemba, okuza kunceda ekunciphiseni ukuxhalaba kweentlalo .
6. Thatha izongezelelo zendalo ezinganceda ukunciphisa amanqanaba okuxinzezeleka (kunye ne-cortisol) njenge-ashwagandha. Qaphela noko ke ukuba olu hlobo lwezongezelelo alulawulwa yi-Food and Drug Administration (FDA) kwaye aluzange luhlolwe yilo mzimba olawulayo ukhuseleko nokusebenza.
Ngaba I-Hormone Therapy ye-Social Concerns?
Nangona kungathi kunomdla wokuba omnye usenokubangela ukuphazamiseka kokukhathazeka nge-hormone unyango, inyaniso kukuba uphando olulesi sihloko luvele luvele. Kwisifundo esithile, kuboniswe ukuba abafazi babonakaliswe kwintlungu engama-hormone yesini (ngesimo sepilisi yasekuseni, emva kokuhlaselwa ngokwesondo) babengenakukwazi ukuhlakulela ingxaki yoxinzelelo emva kokusasazeka (PTSD) emva kwesiganeko .
Akunjalo ukuba kuninzi ukululeka ukucinga ukuba le ntliziyo entsha yendima yama-hormone kwixhala kunye noloyiko kunokukhokelela kwizonyango ezihambelana nama-hormone.
Okwangoku, nangona kunjalo, ngaphaya kokunyanga imeko ye-thyroid, okanye i-hormone yonyango yokuguqula (HRT) kwiingxaki ezinxulumene nokuqeda umama kubasetyhini, ugqirha wakho awukwazi ukunika unyango lwe-hormone oluya kunceda ekuphuculeni ukuxhalaba kweentlalo.
ILizwi
Indlela efanelekileyo yokulawula ukukhathazeka kweentlalo ngenxa yempembelelo yamahomoni akho kukuqonda ukuguquka kwemvelo kwaye ufunde iindlela zokukhuthaza ama-hormone anceda ukunciphisa uxhalaba. Ukuba ukuxhalabisa kwezenhlalakahle kuyinkathazo kuwe kwaye awuzange ufune ukuxilongwa okanye unyango, kukulungele ukutyelela ugqirha wakho wosapho ukuba uthunyelwe kwingcali yengqondo yengqondo.
Ukunyanga okuphumelelayo njengamachiza kunye ne- CBT kunokunceda ekulawuleni i-SAD ephumelele ekulawuleni. Khumbula-uxinzelelo lwakho aluchazi kwaye awunjalo wena. Ungashenxisa ngapha nangona uncedo olungileyo. Nangona i-hormone ingabandakanyeka, awuyi kulungelelwa ukuhlala uxhalabisayo kwintlalo yobomi bakho bonke.
> Imithombo:
> IHarvard Gazette. I-Estrogen kunye nokuxhalabisa kwabasetyhini. 2012.
> Pfaff DW, Kordon C, Chanson P, Christen Y (Eds). IiHormones kunye neNtlalo yokuziphatha. London: Springer; 2008.
> Sobota R, Mihara T, I-Forrest A, i-Featherstone RE, iSiegel SJ. U-Oxytocin unciphisa umsebenzi we-amygdala, ukwandisa ukusebenzisana kwezentlalo, kunye nokunciphisa ukuziphatha okunokukhathazeka kungakhathaliseki ukuchasana kwe-NMDAR. Behav Neurosci . 2015; 129 (4): 389-398. i-doi: 10.1037 / bne0000074.
> Van Honk J, Bos PA, Terburg D, Heany S, Stein DJ. Imizekelo ye-Neuroendocrine yesifo sokuxhalabisa abantu. Iingxoxo zeKlinikhi ye-Neurosci . 2015; 17 (3): 287-293.