Kumapezeka pafupi ndi impso za impso, adrenal glands amamasula mahomoni (monga adrenaline ndi cortisol) omwe amathandiza thupi lanu kuthana ndi zovuta (mwa kupatula mwachidule mphamvu zanu, mwachitsanzo). Kafukufuku amasonyeza kuti ngati mukuvutika nthawi zonse, maganizo, kapena kupsinjika maganizo, dongosolo lanu la mahomoni limakhala "lofooka" ndipo limatulutsa mahomoni ochepa kwambiri.
Kutopa uku - komwe kumatchedwa kuti adrenal kutopa - kumagwirizanitsa ndi kutopa kwanthawi yaitali, kukhumba kwa chakudya, kusinthasintha, ndi kulemera.
Ndikofunika kuzindikira kuti kutopa kwa adrenal sikulandira chithandizo chamankhwala chovomerezeka.
Zizindikiro ndi Zizindikiro za Kutopa kwa Adrenal
Kawirikawiri amabweretsedwa ndi nkhawa ya nthawi yaitali (nthawi zambiri kuphatikizapo kusowa chakudya chokwanira, kunyalanyaza, ndi kusowa tulo tokwanira), kutopa kwakukulu kumayikidwa makamaka ndi kusowa kwa mphamvu. Zizindikilo zina ndizo:
- Kudalira kwa caffeine
- Zosasinthasintha za kusamba
- Kusagona
- Phindu lolemera (makamaka kuzungulira mimba)
- Minofu ndi / kapena kupweteka pamodzi
- Kukhumba kwa mchere
- Mutu
- Low libido
Kumbukirani kuti zizoloŵezi zomwe zimachitika monga kuvutika maganizo ndi fibromyalgia zingayambitse zizindikiro zofanana.
Zothandizira Adotal kutopa
Nazi njira zowonongeka zolimbana ndi kutopa kwa adrenal ndi kubwezeretsa mphamvu zanu.
1) Zakudya Zowonongeka za Adrenal
Kuonjezera mavitamini C anu (omwe amapezeka mu citrus, tsabola wofiira, papaya, ndi broccoli) ndi vitamini B5 (yomwe ilipo mu mbewu za mpendadzuwa, bowa, yogurt, ndi chimanga) kudzera mu zakudya zanu kapena zowonjezereka zimathandiza kuchepetsa zizindikiro za kutopa kwa adrenal.
Zakudya zambiri za khofi zingayambitsenso mavitamini a adrenal. Kuti muchepetse kumwa mowa wanu, yesani pang'onopang'ono m'malo mwa khofi ndi soda ndi zakumwa zochepa monga teyi yobiriwira.
2) Zitsamba za Kutopa kwa Adrenal
Pofuna kutulutsa mpweya wa adrenal kutopa, yang'anani ku adaptogens. Kalasiyi ya zitsamba (zomwe zimaphatikizapo ginseng , ashwaghandha , ndi rhodiola) zimaganiziridwa kuti zimapangitse kukana kwa thupi, mankhwala, ndi matenda, ndikulimbikitsanso mphamvu zanu.
Mwachitsanzo, mu kafukufuku wa 2009, ofufuza adapeza kuti kutenga 576 mg ya yokha ya rhodiola yovomerezeka muzowonjezereka tsiku ndi tsiku kunachepetsa nkhawa ndi kuwonjezeka kwa maganizo (popanda kuvulaza) mu gulu la anthu akuluakulu omwe akuvutika ndi kutopa.
3) Zithandizani Zotsatira Zanu Zokhudzana ndi Kupanikizika
Kulimbana ndi nkhawa ndikofunika kwambiri kuti muthetse kutopa. Kafukufuku amasonyeza kuti yoga, kusinkhasinkha, ndi tiyi zingathandize kuchepetsa kuchuluka kwa cortisol ndi kuchepetsa nkhawa. Kuti mukhale ndi mpumulo wokwanira, kuphatikizapo imodzi mwa njira zowonongeka-kapena njira ina yotsitsimutsira, monga kupuma kwakukulu-m'moyo wanu wa tsiku ndi tsiku.
Kuchita masewera olimbitsa thupi kumathandizanso kuthetsa nkhawa, koma kugwira ntchito mwamphamvu pamtima (monga kuthamanga kapena kuyendetsa njinga zamoto) kungapangitse kukhumudwa nthawi zina.
Kugwiritsa Ntchito Zachilengedwe Zachilengedwe kwa Adrenal Health
Chifukwa cha kusowa thandizo lofufuza, ndiposachedwa kwambiri kuti alangize mankhwala alionse a chilengedwe kuti adziwe kutopa. Ngati mukuganiza kuti mugwiritse ntchito mankhwala osayenera, kambiranani ndi dokotala musanayambe kulembetsa mankhwala. Kumbukirani kuti mankhwala achilengedwe sayenera kugwiritsidwa ntchito monga mmalo mwa chisamaliro choyenera pa chithandizo cha matenda aakulu.
Zotsatira:
Esch T, Duckstein J, Welke J, Braun V. "Njira zamaganizo / thupi la kuchepetsa kupanikizika kwa maganizo: Kugonjetsa nkhawa kudzera ku Tai Chi maphunziro - maphunziro oyendetsa ndege." Medical Science Monitor 2007 13 (11): CR488-497.
Olsson EM, von Schéele B, Panossian AG. "Kufufuza kwa gulu lofanana ndi lachiwiri, lopangidwa ndi awiri, lopangidwa ndi gulu lofanana ndi la Rhodiola rosea pochiza nkhani ndi kutopa kwokhudzana ndi maganizo." Planta Medica 2009 75 (2): 105-12.
Tang YY, Ma Y, Wang J, Fan Y, Feng S, Lu Q, Yu Q, Sui D, MK Rothbart, Fan M, Posner MI. "Kuphunzitsidwa kwa nthawi yochepa kumalimbikitsa chidwi komanso kudziletsa." Proceedings ya National Academy of Sciences ya ku United States of America 2007 23; 104 (43): 17152-6.
West J, Otte C, Geher K, Johnson J, Mohr DC. "Zotsatira za Hatha Yoga ndi African dance pamavuto omwe amadzimva, amakhudzidwa, komanso amakhala ndi cortisol." Annals of Practice Medicine 2004 28 (2): 114-8.