Kutholakala eduze nenhla yezinso, ama-gland akho adrenal akhipha ama-hormone (njenge-adrenaline kanye ne-cortisol) esisiza umzimba wakho ukuba uphendule ezimweni ezicindezelayo (ngokufiphaza kancane amazinga akho wamandla, isibonelo). Ucwaningo lubonisa ukuthi uma uhlale uhlushwa ngokomzimba, engqondweni noma ngokomzwelo, isimiso sakho sokucindezeleka singase sibe "siphelelwe amandla" futhi empeleni sikhiqize ama-hormone okucindezeleka ambalwa.
Lesi simo sokukhathala - esivame ukubizwa ngokuthi ukukhathala okukhulu - kuhlotshaniswa nokukhathala okungapheli, izifiso zokudla, ukuguquka kwemizwelo, nokuzuza kwesisindo.
Kubalulekile ukuthi uqaphele ukuthi ukukhathala okwedlule akulona ukuxilongwa kwezokwelapha okuvunyelwe ngokuvamile.
Izimpawu Nezibonakaliso Zokukhathala Okungavamile
Ngokuvamile ukulethwa ukucindezeleka isikhathi eside (ngokuvamile kuhlangene nokudla okungondlekile, ukukhukhumeza ngokweqile, nokuntula ukulala ngokwanele), ukukhathala okunamandla kubonakala kakhulu ngokuntuleka kwamandla okuqhubekayo. Ezinye izibonakaliso nezimpawu zifaka:
- Ukuxhomekeka kwe-caffeine
- Imijikelezo engavamile yokuya esikhathini
- Ukungalali
- Inzuzo yesisindo (ikakhulukazi eduze kwesisu)
- Ubuhlungu be-muscle kanye / noma obuhlangene
- Izifiso zosawoti
- Izinsizwa
- I-libido ephansi
Khumbula ukuthi izimo ezivamile ezifana nokucindezeleka kanye ne- fibromyalgia kungabangela izimpawu ezifanayo.
Izixazululo Zokukhathala Okumnyama
Nazi ezinye izixazululo zemvelo zokulwa nokukhathala okukhulu nokubuyisela amandla akho.
1) I-Adrenal Ukukhathala Ukudla
Ukwandisa amazinga akho okuthiwa i- vitamin C (etholakala ku-citrus, pepper red bell, papaya, ne-broccoli) kanye ne-vitamin B5 (etholakalayo imbewu ye-sunflower, amakhowe, i-yogurt, kanye nommbila) ngokudla noma ama- supplements akho angasiza ekunciphiseni izimpawu zokukhathala okukhulu.
I-caffeine eningi kakhulu ingase ithathe umonakalo kuma-glands akho adrenal. Ukuze ugweme ukudla kwe-caffeine, zama kancane kancane ukhiphe ikhofi kanye ne-soda ngeziphuzo ezincane ezifana ne-tea ehlaza.
2) Izitshalo ze-Adrenal Ukukhathala
Ukuze uthole ukukhathala okunamandla, bheka ku-adaptogens. Leli klasi lamakhambi (okufaka i- ginseng , i- ashwaghandha , ne-rhodiola) kucatshangwa ukwakha ukumelana nokucindezeleka ngokomzimba, kwamakhemikhali, kanye nokuphila, kanye nokukhulisa amandla namandla akho.
Ucwaningo olwenziwe ngo-2009, isibonelo, abacwaningi bathole ukuthi ukuthatha i-576 mg ye-rhodiola ehlelekile ekwakhekeni kwenkambiso yokuncintisana nsuku zonke kunciphise ukucindezeleka futhi kwanda ukusebenza kwengqondo (ngaphandle kokukhiqiza imiphumela emibi) eqenjini labantu abadala ababhekene nokukhathala okuhlobene nokucindezeleka.
3) Ukusekela ama-Adrenals akho Ngenkinga Yokucindezeleka
Ukugcina ukucindezeleka kwakho kuyisihluthulelo ekunciphiseni ukukhathala okukhulu. Ucwaningo lubonisa ukuthi i-yoga, ukuzindla, ne- tai chi kungasiza sonke ukwehlisa amazinga akho e-cortisol futhi unciphise ukucindezeleka kwakho. Ukuze uthole ukukhululeka okukhulu kokucindezeleka, kufaka phakathi enye yalezi zindlela zokuzilibazisa-noma enye inqubo yokuphumula, njengokuphefumula okujulile-ekusebenzeni kwakho kwansuku zonke.
Ukuzivocavoca kusebenza futhi ekubhekaneni nokucindezeleka, kodwa ukusebenza okuphezulu kwemisipha yempilo (njengokugijima noma ukuhamba ngebhayisikili enamandla) kungabangela ukushisa kwezinye izimo.
Ukusebenzisa izixazululo zendalo zempilo ye-Adrenal
Ngenxa yokuntuleka kocwaningo olusekelayo, kusheshe kakhulu ukuncoma noma iyiphi ikhambi lemvelo lokukhathala okukhulu. Uma ucabangela ukusebenzisa imithi ehlukile, khuluma nodokotela wakho ngaphambi kokuqala uhlelo lwakho lokwengeza. Khumbula ukuthi izindlela zokwelapha zemvelo akufanele zisetshenziswe njengengxenye yokunakekelwa okujwayelekile ekwelapheni isimo sempilo esingapheli.
Imithombo:
U-Esch T, uDuckstein J, Welke J, Braun V. "Izindlela zomqondo / zomzimba zokunciphisa ukucindezeleka ngokomzimba nangokwengqondo: ukuphathwa kokucindezeleka ngokuqeqeshwa kweT Tai Chi - isifundo somqhubi." I-Medical Science Monitor 2007 13 (11): CR488-497.
Olsson EM, von Schéele B, iPanossian AG. "Ucwaningo oluthile olwenziwe ngokungahleliwe, oluphindwe kabili, olune-pairbo, oluthile oluqhathaniswa ne-parallel-group of extract shr-5 lwezimpande zikaRodediola rosea ekwelapheni izihloko ngokukhathala okuhlobene nokucindezeleka." I-Planta Medica 2009 75 (2): 105-12.
Tang YY, Ma Y, Wang J, Fan Y, Feng S, Lu Q, Yu Q, Sui D, Rothbart MK, Fan M, Posner MI. "Ukuqeqeshwa okwesikhashana okuzindla kuthuthukisa ukunakwa nokuzilawula." Izinqubo ze-National Academy of Sciences yase-United States of America 2007 23; 104 (43): 17152-6.
West J, Otte C, Geher K, Johnson J, Mohr DC. "Imiphumela ye-Hatha Yoga nomdanso wase-Afrika ekucindezelekeni okubonakalayo, kuthinteka, kanye ne-cortisol esheshayo." Ama-Annals of Medicine Behavioral 2004 28 (2): 114-8.