Inowanikwa pedyo nepamusoro pepiro imwe neimwe, adrenal gland yako inobvisa hormones (yakadai seadrenaline uye cortisol) iyo inobatsira muviri wako kupindura mumamiriro ezvinhu anonetsa (nokupfupisa zvishoma simba rako, somuenzaniso). Kutsvakurudza kunoratidza kuti kana iwe uchingogara uchitambura mumuviri, mupfungwa, kana mupfungwa, kushushikana-hormone system yako inogona kuve "yakasakara" uye chaizvoizvo inobereka mahomoni mashoma ekudzvinyirira.
Iyi mamiriro ekuneta - inowanzozivikanwa sekuti adrenal fatigue - inobatanidza nekuneta kusingaperi, kuda kwekudya, kufunganya kwemafungiro, uye kuwedzerwa kuwedzera.
Zvakakosha kuziva kuti adrenal kuneta haisi inowanzogamuchirwa kurapwa kwechiremba.
Zviratidzo nezviratidzo zveAdrenal Fatigue
Kazhinji zvinounzwa nekushungurudzika kwenguva refu (kazhinji kunosanganiswa nekushaya zvokudya zvinovaka muviri, kunyanya kuisa pfungwa, nekushaya kurara kwakakwana), kukanganiswa kwekuwedzera kunonyanya kuonekwa nekushaya simba kwemazuva ose. Zvimwe zviratidzo nezviratidzo zvinosanganisira:
- Caffeine kuvimba
- Kuramba kwepanguva yokuenda kumwedzi
- Kunyunyuta
- Kuwedzera kwehuwandu (kunyanya kumativi ose mudumbu)
- Tsvina uye / kana kurwadziwa
- Kushuva kwekunyu
- Headaches
- Low libido
Yeuka kuti mamiriro ezvinhu akadai sekuora mwoyo uye fibromyalgia kunogona kuita zviratidzo zvakafanana.
Mishonga yeAdrenal Fatigue
Heano mamwe mararamiro ezvakakonzera kurwisana nekutora simba uye kubvisa simba rako.
1) IAdrenal Fatigue Diet
Kuwedzera mazana ako evhitamini C (anowanikwa mumuchero, red bell pepper, papaya, uye broccoli) uye vitamini B5 (inowanikwa muhuta yezuva, mushwa, yogurt, uye chibage) kuburikidza nekudya kwako kana zvimwe zvinowedzera zvinogona kubatsira kugadzirisa zviratidzo zvekuneta.
Kakawanda kakaffeine inogona kutorawo mararamiro ako pamazamu adrenal. Kuti uvhare caffeine yako kudya, edza zvishoma nezvishoma uchishandisa kabi uye soda nechezasi-caffeine zvinwiwa zvakasvibirira green tea.
2) Herbs for Adrenal Fatigue
Nokuda kwemvura yakasununguka yekutengesa, tinotarisa ku-adaptogens. Iri kirasi remishonga (iyo inosanganisira ginseng , ashwaghandha , uye rhodiola) inofungidzirwa kuti iwedze kukurira kwako mumuviri, chemikemikari, uye zvepfungwa, pamwe nekuwedzera simba rako uye simba.
Mukuongorora kwakaitwa muna 2009, somuenzaniso, vatsvakurudzi vakawana kuti kutora 576 mg yeyodharala yakasanganiswa yakadhindwa muwedzere fomu zuva rega rega inoderedza kushungurudzika uye kuwedzerwa kwehutano hwekuita (pasina kubereka maitiro akaipa) muboka revanhu vakuru vanotambura nehutano hwakabatana.
3) Rutsigira Zvaunobata Nayo Nokudzvinyirira Kusununguka
Kuchengetedza kushungurudzika kwako mucheche ndicho chinhu chinoita kuti uwedzere kutora kuneta. Kutsvakurudza kunoratidza kuti yoga, kufungisisa, uye tai chi zvingabatsira kuderedza maitiro ako e-cortisol uye kuderedza kushungurudzika kwako. Kuti uve nehutano hwakanaka hwekushungurudzika, kusanganisira chimwe chezviito izvi-kunyorera-kana imwe nzira yekuzorodza, yakadai sokufema zvakanyanya-kupinda mune zvaunogara uchiita.
Kudzidzira muviri kunobatsirawo pakugadzirisa kushushikana, asi kukwirira kwepfungwa yemagetsi (sekudai kumhanya kana kushanda nesimba) kunogona kuita kuti uwedzere kupera mune dzimwe nguva.
Kushandisa Zvirongwa Zvesango zveAdrenal Health
Pamusana pokushayikwa kwekutsigira tsvakurudzo, yakakurumidza kutaurira chero mishonga yemasikirwo yekutengesa kunowedzera. Kana iwe uchifunga kushandisa imwe mushonga, taura nachiremba wako usati watanga kubhadhara regimen. Ramba uchifunga kuti mishonga yemasikirwo haifaniri kushandiswa sechinzvimbo chekuchengetedza kwakakwana mukurapwa kwechirwere chisingaperi.
Sources:
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Olsson EM, von Schéele B, Panossian AG. "Chimwe chinhu chisinganzwisisiki, chinopofumadza-chema, chinonzi placebo-chinodzorwa, chakafanana-chidzidzo chechikwata chechidimbu chakaitwa shr-5 kubva mumidzi yaRoddiola rosea mukurapa nyaya nekuneta mupfungwa." Planta Medica 2009 75 (2): 105-12.
Tang YY, Y Y, Wang J, Fan Y, Feng S, Lu Q, Yu Q, Sui D, Rothbart MK, Fan M, Posner MI. "Kudzidzira kwenguva pfupi yekufungisisa kunovandudza kufunga uye kuzvidzora." Proceedings of the National Academy of Sciences muUnited States of America 2007 23; 104 (43): 17152-6.
West J, Otte C, Geher K, Johnson J, Mohr DC. "Migumisiro yeHatha yoga uye African dance pamusoro pekufungidzirwa kunonzwisisika, kukanganisa, uye salivary cortisol." Annals of Behavioral Medicine 2004 28 (2): 114-8.