Ubudlelwane phakathi kwe-cortisol, uxinzelelo kunye nokuxinezeleka
Izazinzulu ziyazi ixesha elide ukuba abantu abanexinzelelo bavakala ukuba banciphise amanqanaba e-serotonin ebuchosheni kunye namazinga aphezulu e-cortisol kwigazi labo. Ekubeni i-cortisol inxulumene nokuxinezeleka, ukuphumeza ukuphathwa kwengcinezelo yokuphila kunokunceda ukunciphisa uxinzelelo lwakho.
Ukuqonda iCortisol
I-Cortisol ibaluleke kakhulu i-hormone ebalulekileyo eveliswa yi-adrenal glands, ezincinci ze-endocrine ezihlala phezu kweentso zethu.
I-Cortisol ifihliwe ngumzimba ekuphenduleni uxinzelelo, kwaye enye yeemahomoni yethu imizimba yethu isetyenziswe kwinto eyaziwa ngokuba " imfazwe okanye impendulo yendiza ." I-Cortisol, nayo idlala indima ebalulekileyo kuyo yonke into esuka kuyo imizimba yethu isebenzisa i-glucose (ushukela), kwi-blood pressure yethu, kumsebenzi wamasosha omzimba wethu.
Kwimilinganiselo encinci, ukugcinwa kwe-cortisol kuneenzuzo ezininzi. Ilungiselela thina kwimingeni, nokuba yimizimba okanye imvakalelo, isinika amandla okugqithisa xa sibhekene nosizi, kunye nokuqhuma komsebenzi wokuzivikela ngomzimba xa sibhekene nezifo ezithathelwanayo. Ukulandela le cortisol yenze ukuba i-activation state, nangona kunjalo, imizimba yethu ihamba ngokuphendula okuyimfuneko yokuphumula.
Ingxaki ibonakala xa sikhatywe ukunyamezela okuqhubekayo okanye ixesha elide, okubangelwa ukuveliswa kwecortisol. Amanqanaba aphakamileyo aphakamileyo e-cortisol angabangela ishukela ephezulu yegazi, ukunyuswa kwengcinezelo yegazi, ukunciphisa amandla okulwa nezifo, kunye nokunyuswa kwamafutha emzimbeni.
Ngamanye amagama, kwithuba elifutshane, ukwanda kwe-cortisol ukukhusana kunokunceda ekuphumeni, kodwa ukuphakama kwexesha elide kunokukwenza okuchaseneyo.
Iinqanaba zeCortisol Zenza ukuba ziphakame kubantu abacinezelekileyo
Kuyaziwa ukuba kubantu abangacinezelekanga kwinqanaba le-cortisol egazini liphuma ekuseni, ngoko linciphisa njengoko usuku luqhubeka.
Nangona kunjalo, kubantu abadandathekileyo, i-cortisol ihamba phambili ekuseni kwaye ayinqandeki okanye iyancipha emini okanye ngokuhlwa. Ukuphakama okuphakanyisiweyo kwimimandla ye-cortisol ifunyenwe kwisiqingatha sabantu abahlala bexinezelekile. Nangona iimeko ezichanekileyo ezingakhokelela ekudakaleni kunokungaqiniseki, uphando lwezonyango lubonisa ukuba i-cortisol engaphakanyiswayo ingabangela ukucindezeleka kliniki ngandlela-thile echaphazela indlela i-serotonin, i-neurotransmitter echaphazela umoya, idluliselwa.
Kungakhathaliseki ukuba i-cortisol ayinendima ngqo kwixinzelelo, kunjalo, siyazi ukuba uxinzelelo olungapheliyo lungakhokelela kumanqanaba aphezulu e-cortisol, edibanisa neemeko ezinjenge-syndrome ye-metabolic.
I-Cortisol kunye neNyango yokuPhukisa
Nangona izazinzulu zisaqinisekanga malunga nokuba kunye nendlela i-cortisol echaphazela ngayo amanqanaba e-serotonin okanye ezinye iinkalo zokudakumba, i-cortisol ibalulekile ngenye indlela kunye nabantu abanexinzelelo. Kufunyenwe ukuba abantu abanamazinga aphezulu e-cortisol ayanamkelekanga unyango nge- psychotherapy . Oku kuya kuthetha ukuba unyango olunokunciphisa amanqanaba e-cortisol, njengokulawula uxinzelelo, luya kuba yinxalenye ebalulekileyo yoluhlu lwezonyango zokudakumba.
Indlela Ukuxinezeleka Kuchaphazela Ubomi
Xa sibhekene noxinzelelo, ubuchopho bethu buxelela imizimba yethu ukuba iqale ukukhupha i-hormone yokucindezeleka, njenge-cortisol kunye ne-adrenaline, ukuzama ukujamelana nayo. Nangona i-hormone yoxinzelelo ingabancedisa ekumodareyithweni, kubabenokusebenza kulo lonke usuku ngenxa yentsholongwane yosuku ngenxa yokunyamezela okuqhubekayo kunzima kwaye kungabangela i- neurotransmitters kwiibilini zethu, njenge-serotonin, ukuyeka ukusebenza ngokuchanekileyo, kunokusithumela ekudakaleni.
Izindlela zeNdalo zokwandisa iSerotonin
I-Serotonin yintsholongwane ebuchosheni obonakala ibangela impembelelo, ukutya, nokulala, phakathi kwezinye izinto.
Nguye umgcini we-neurotransmitter oye wathandana nomzimba wethu "uvakale" ikhemikhali. Kukho iindlela ezingokwemvelo ezinokukunceda ukwandisa amanqanaba akho e-serotonin ngaphaya kokuthatha i- antidepressants . Ezi ziquka:
- Ukuzivocavoca: Nangona kubonakaliswe ngokucacileyo ukuba ukuvuthwa komzimba kuvuselela imvakalelo, uphando oluninzi luye lwabonisa ukuba longeza amazinga e-serotonin ebuchosheni.
- Ukulala kakuhle: Ukulala ngokwaneleyo nokugcina umzekelo wobuthongo obuqhelekileyo kunceda ukunqumla uxinzelelo kunye nokuphucula isimo sengqondo.
- Ukukhanya kwelanga : Ukukhanya kwelanga kuyakuthanda, kodwa ngokukodwa kwiinyanga zasebusika, nokuba ukukhanya ngokunyanga kwindlela yokwelashwa kunokunceda.
- Ukujonga i-caffeine: I-caffeine inokunciphisa amanqanaba e-serotonin, ngoko cinga ukunciphisa okanye ukuyeka ukungenisa.
Iindlela zokunciphisa uxinzelelo
Ukongezelela ekunyuseni i-serotonin, ukunciphisa uxinzelelo lwakho kunokuncedisa ukuphazamiseka kwemiphumo, mhlawumbi ngokunciphisa amazinga e-cortisol aphakamileyo. Nazi iindlela ezintle zokunciphisa uxinzelelo lwakho:
- Cinga ngcamango. Ukusebenzisa ukucamngca kuye kwabonakaliswa ukunciphisa uxinzelelo kunye nokuxhalabisa, ukukhulisa imizwa yakho, kwaye kwanokunceda izifo eziphathekayo ezifana neentloko.
- Phola. Qinisekisa ukuba uthatha ixesha elithile imihla ngemihla, nokuba ngaba nje imizuzu embalwa, ukukhulula umzimba wakho kunye nengqondo yakho.
- Thatha isilwanyana sakho ukuhamba: Njengoko kuphawuliwe ngasentla, ukuzivocavoca kulungile kwimeko yakho kwaye kukunceda uzive kakuhle, kunye nokusebenzisana nesilwanyana sakho esithandayo kuya kunceda ukhululeke.
- Fumana i-massage. Ukuzihlaziya kuye kwabonisa iingenelo zokuphelisa uxinzelelo, ukuxhalaba kunye nokuxhatshazwa.
- Ukuzibandakanya kolunye uphando lwezobugcisa. Ukubala, ukudweba, ukudweba, ukufotowa ... naluphi na ukhetho lwakho, ukubandakanya umculi wakho wangaphakathi unokunceda ukugxotha uxinzelelo.
- Gcina incwadi. Ukuzinikela indawo yokuyivumela ukuba ikhuphe ngaphandle kwayo ayiyi kukhulula kuphela, kunokukunceda ukujamelana noxinzelelo onokungafumani ukuba unayo. Funda kabanzi malunga nokusebenzisa i- journaling njengesixhobo sokulawula uxinzelelo .
- Yenza into oyithandayo imihla ngemihla. Nangona nje imizuzu elishumi, ukwazi ukufunda isahluko esilandelayo saleveli enomdla okanye udlala igitala kukunceda uqhube umqhubi.
Ukuba usenokuziva ucinezelekile, khangela ezi ndlela ukuze uqale ukuxininisa uxinzelelo namhlanje .
Ngaphantsi kweCortisol, Ukuxinezeleka, iSerotonin, kunye nokuPhukisa
Kukho iindlela ezininzi ze-cortisol ezinokuthi zenze igalelo ekuphuhliseni ukudakumba, nokuba zichaphazele amazinga e-serotonin okanye ngezinye iindlela ze-endocrine, nangona asizange sijongane neendlela ezithile ze-molecule eziye zafakwa apha. Okubaluleke kakhulu kukuqonda ukuba amazinga e-cortisol aphakamileyo angenza ukuba unyango lwakho lube lusebenza kangangoko, kwaye indlela engcono yokunciphisa amazinga e-cortisol ayikho ngeendlela ezimbalwa zokunciphisa ukunyanzeliswa ngokukhawuleza kodwa ngokusebenzisa indlela yokuziphatha yokucinezeleka.
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