Duk abin da za ku sani Game da Gajiyawar Adrenal da Abincin Gajiya na Adrenal

Wadatacce

• Menene Gajiyawar Adrenal, Duk da haka?
• Me ke Hana Gajiyawar Adrenal?
• Alamomin Gajiyar Adrenal Common
• Yadda Ake Gano Gajiyar Adrenal
• Maganin gajiyawar Adrenal
• Me game da Abincin Gajiya na Adrenal?
• Wanene yakamata ya gwada Abincin gajiya na Adrenal?
• Layin Kasa
• Bita don

Ah, gajiyar adrenal. Yanayin da wataƙila kun ji… amma ba ku san abin da ake nufi ba. Yi magana game da #mai alaƙa.

Rashin gajiyar adrenal shine kalmar da aka ba da kisa na bayyanar cututtuka da ke hade da tsayin daka, matakan damuwa mai yawa. Idan kana karanta wannan, akwai damar Google cal dinka yayi kama da wasan Tetris da / ko kai kanka a matsayin Matsalar damuwa. . Don haka ta yaya za ku san idan kuna da gajiyawar adrenal ko kuna da zurfin zurfin zurfin cikin mako mara kyau a wurin aiki?

Anan, kwararrun masana kiwon lafiya sun kawo muku jagora ga gajiya na adrenal, gami da menene gajiyar adrenal, abin da za ku yi idan kuna da shi, kuma me yasa tsarin kula da gajiya na iya zama da fa'ida ga kowa da kowa.

Menene Gajiyawar Adrenal, Duk da haka?

Kamar yadda zaku iya tsammani, gajiyawar adrenal yana da alaƙa da glandar adrenal. A matsayin mai wartsakewa: Glandan adrenal wasu ƴan ƴan gwano ne masu siffar hula guda biyu waɗanda ke zaune a saman kodan. Suna ƙanana, amma suna taka muhimmiyar rawa a cikin aikin dukan jiki; babban rawar da suke takawa ita ce samar da muhimman hormones kamar cortisol, aldosterone, epinephrine, da norepinephrine, in ji likitan naturopathic Heather Tynan. Alal misali, waɗannan glandan suna amsa damuwa ta hanyar fitar da cortisol (hormone na "danniya") ko sakin norepinephrine (hormone na "yaki ko jirgin").

Hormones suna shafar a zahiri duk abin da ke cikin jiki, kuma tunda waɗannan gland suna samar da hormones, suna da hannu cikin babban adadin ayyukan jiki kuma. Alal misali, saboda suna samar da cortisol, "adrenals suna da hannu a kaikaice a cikin ayyuka kamar daidaita matakan sukari na jini, sarrafa metabolism, sarrafa kumburi, numfashi, tashin hankali na tsoka, da ƙari," in ji masanin kiwon lafiya Josh Axe, DNM, CNS, DC. wanda ya kafa Ancient Nutrition, kuma marubucin littafin Abincin Keto kuma Abincin Collagen.

Gabaɗaya, glandan adrenal suna sarrafa kansu (ma'ana suna fara aiki da kan su, kamar sauran mahimman gabobin) kuma suna samar da homon don mayar da martani ga matsalolin waje (kamar imel ɗin aiki mai wahala, dabbobi masu ban tsoro, ko motsa jiki na HIIT) a dama allurai. Amma yana yiwuwa ga waɗannan gland ɗin su lalace (ko gajiya) da kuma daina samar da homonin da ya dace a lokutan da suka dace. Wannan ake kira "adrenal insufficiency" ko cutar Addison. Tynan ya bayyana cewa "Rashin isasshen ƙwayar cuta cuta ce da aka sani da lafiya a cikinta wanda matakan adrenal hormones (kamar cortisol) ke da ƙanƙanta da za a iya auna su ta hanyar gwajin bincike," in ji Tynan.

Anan ne inda yake da wayo: "Wani lokaci, mutane suna da 'tsakanin yanayi'," in ji likita mai aiki da rigakafin tsufa Mikheil Berman MD, tare da Gyara Hormone. "Ma'ana, cewa matakan hormone na adrenal ba haka Ƙananan cewa suna da cutar Addison, amma cewa glandon adrenal ɗin su baya aiki yadda yakamata don jin su ko samun lafiya. "Wannan ana kiransa gajiya ta adrenal. kuma naturopaths sun sani azaman gajiya ta adrenal.

Dokta Berman ya ce "Ba a gane gajiyar Adrenal a hukumance ta Tsarin Rarraba Cututtuka na Duniya, Bita na Goma (ICD-10), wanda shine tsarin lambobin bincike waɗanda inshora ya yarda da su kuma likitocin likitancin Yammacin Turai da yawa sun gane su," in ji Dokta Berman. (Mai Dangantaka: Yadda Za a Daidaita Hormones ɗinku Na Halitta don Ƙarfin Kuzari).

Salila Kurra, M .D., Masanin ilimin endocrinologist da mataimakiyar farfesa na likitanci a Cibiyar Kiwon Lafiya ta Jami'ar Columbia ta yarda "Babu wata hujja ta kimiyya da za ta tallafa wa gajiya na adrenal a matsayin yanayin likita na gaskiya." Koyaya, likitoci da kwararrun likitocin da aka horar da su ta hanyoyi daban -daban suna jin ba haka ba.

Me ke Hana Gajiyawar Adrenal?

Danniya. Yawancin shi. "Gajiya na mahaifa yanayin da ke haifar da wuce gona da iri na glandon adrenal saboda damuwa na dogon lokaci," in ji Ax.

Lokacin da kake damuwa (kuma damuwa na iya zama jiki, tunani, tunani, ko haɗuwa da dukkanin ukun) ana gaya wa glandan adrenal su saki cortisol a cikin jinin ku. Lokacin da kuka cika damuwa, koyaushe suna murƙushe cortisol, wanda ke cika su kuma yana gajiya da su, in ji Ax. "Kuma a cikin dogon lokaci, wannan damuwa na yau da kullum yana tsoma baki tare da ikon yin aikin su da kuma samar da cortisol lokacin da suke bukata." Wannan shine lokacin da gajiyawar adrenal ta fara farawa.

"Rashin gajiyar adrenal yana faruwa lokacin da ba za ku iya samar da isasshen cortisol ba, saboda kasancewa cikin damuwa na yau da kullun (da samar da irin wannan matakan cortisol) na dogon lokaci," in ji Dokta Berman.

Don bayyanawa sosai: Wannan ba yana nufin rana ɗaya mai damuwa a ofis ba ko ma mako ko wata mai wahala, amma a maimakon p-r-o-l-o-n-g-e-d lokaci na ƙarin damuwa. Misali, watanni na yin babban ƙarfi (karanta: cortisol-spiking) motsa jiki kamar HIIT ko CrossFit sau biyar ko fiye a mako, yin aiki 60 hours a mako guda, mu'amala da wasan kwaikwayo na dangi / alaƙa / aboki, da rashin samun isasshen barci. (Mai alaƙa: Haɗin kai Tsakanin Cortisol da Motsa jiki)

Alamomin Gajiyar Adrenal Common

Abin takaici, alamun cututtukan da ke tattare da gajiya na adrenal galibi likitocin kiwon lafiya suna bayyana su da cewa “ba takamaimai ba,” “m,” da “shubuha.”

Tynan ya ce "Yawancin alamomin da ke da alaƙa da gajiya na adrenal za a iya danganta su da wasu wasu cututtukan da cututtuka kamar su tabarbarewa ta thyroid, yanayin autoimmune, damuwa, bacin rai, ko kamuwa da cuta," in ji Tynan.

Waɗannan alamomin sun haɗa da:

• Yawan gajiya

• Matsalar barci ko rashin barci

• Hazo na kwakwalwa da rashin mayar da hankali da kuzari

• Sirin gashin gashi da canza launin farce

• Rashin haila

• Ƙananan haƙuri haƙuri da kuma dawo da

• Ƙananan dalili

• Ƙananan jima'i

• Sha'awa, rashin abinci mara kyau, da matsalolin narkewar abinci

Wannan jerin na iya yin tsawo, amma ba a gama ba. Domin duk hormones ɗin ku suna da haɗin kai, idan matakan cortisol ɗinku ba su da kyau, sauran matakan hormone kamar progesterone, estrogen, da testosterone za a iya jefar da su. Ma’ana: Duk wanda ke fama da gajiyawar adrenal zai iya fara shan wahala daga wasu yanayi na hormonal, wanda zai iya haifar da bayyanar cututtuka kuma ya rikitar da likitoci. (Dubi ƙarin: Menene Estrogen Dominance?)

Yadda Ake Gano Gajiyar Adrenal

Idan duk wani haɗuwar alamun da ke sama ya yi daidai, matakin ku na farko shine tattaunawa da ƙwararren likita. "Idan kuna fuskantar gajiya [janar], yana da matuƙar mahimmanci a bincika tare da gano dalilan da ke haifar da hakan," in ji Dokta Kurra.

Amma saboda yawancin likitocin likitancin Yammacin Turai ba su gane gajiya na adrenal a matsayin ainihin ganewar asali, nau'in ƙwararren masanin kiwon lafiya da kuke nema na iya shafar nau'in ganewar asali da magani da kuke samu. Bugu da ƙari, likitocin naturopathic, ƙwararrun likitocin haɗin gwiwa, masu aikin jiyya, masu aikin likitanci, da likitocin tsufa sun fi iya ganowa da bi da alamun cutar kamar gajiya ta adrenal fiye da babban likitan ku ko ƙwararre. (Mai alaƙa: Menene Maganin Aiki?)

Idan kuna tunanin kuna fama da rashin aiki na adrenals, Tynan ya ba da shawarar tambayar mai kula da lafiyar ku don gudanar da wani abu da ake kira gwajin cortisol mai maki huɗu, wanda zai iya auna matakan cortisol ɗin ku da kuma canjin yau da kullun a cikin waɗannan matakan.

Amma (!!) saboda gajiya na adrenal na iya haifar da ƙarancin hormones na adrenal amma ba "ƙarancin isa ya cancanta kamar cutar Addison" ko fitar da su daga cikin "al'ada" akan gwaji, tabbatar da yanayin kusan ba zai yiwu ba, in ji Tynan . Idan gwajin ya dawo mara kyau (kamar yadda mai yiyuwa ne), likitocin magunguna na al'ada za su nemi wasu abubuwan da ke haifar da cutar ko bi da alamun daban -daban.

Misali, idan babu ingantaccen gwaji, "likitan likitancin aiki na iya ganewa da kuma bi da shi azaman gajiyar adrenal, yayin da likita na al'ada zai iya gane damuwa kuma kawai ya rubuta Xanax, wanda ba zai magance matsalar ba," in ji shi. Dr. Berman.

Duk da haka, a gefe guda na wannan tsabar kudin, Dr. Kurra ya ce, "damuwa da ciwon adrenal ganewar asali shi ne cewa bayyanar cututtuka na wani ba za a warware ba idan akwai wani batu mai mahimmanci da kuka rasa. Haƙiƙan gwaji da ka'idojin kulawa da mu." Za a yi tare da wani da ke fuskantar gajiya (gama) zai dogara ne akan abubuwa kamar shekarun su, jima'i, da tarihin likita na baya." (Har ila yau duba: Menene Raunin Ciwon Ciwo?)

Maganin gajiyawar Adrenal

Sautin rikitarwa? Yana da. Amma duk da cewa gajiyar adrenal bazai zama yanayin da likitocin yammacin duniya suka gane ba, alamun suna da gaske sosai, in ji Tynan. "Sakamakon damuwa na yau da kullun na iya zama mai rauni."

Labari mai dadi shine "gabaɗaya an yarda cewa duk wani mummunan tasirin da zai iya haifar da cututtukan mahaifa daga shekara guda na matsanancin damuwa na iya, tare da kulawa mai kyau, warkarwa cikin kusan wata guda," in ji ta. Don haka, shekaru biyu na matsanancin damuwa na iya ɗaukar watanni biyu, da sauransu, Tynan yayi bayani.

To, lafiya, to ta yaya kuke barin glandan adrenal ɗin ku su warke? Yana da sauƙi mai sauƙi, amma yana iya zama mai ban tsoro: "Dole ne ku sarrafa matakan damuwa," in ji Len Lopez, DC, CSCS, chiropractor da ƙwararren masanin abinci mai gina jiki. "Hakan yana nufin dole ne ka daina yin abubuwan da ke sa ka ƙara damuwa. Kuma ka fara yin abubuwan da ke taimaka maka rage damuwa." (Masu Alaka: 20 Hanyoyi na Taimakon Matsala Kawai).

Wannan yana nufin ƙarancin amfani da lantarki da daddare, ƙarancin dogon kwanaki a ofis idan zai yiwu, da ƙarancin motsa jiki (yawanci) HIIT. Hakanan yana nufin neman ƙwararren masanin kiwon lafiya wanda zai iya taimaka muku mafi kyawun sarrafa damuwa da damuwa na zamantakewa, yin bimbini, numfashi mai zurfi, aikin hankali, da yin jarida.

Me game da Abincin Gajiya na Adrenal?

Yawancin mutanen da ke da gajiya na adrenal suma an “wajabta” wani abu da ake kira cin abincin gajiya. "Wata hanya ce ta cin abinci da ke da niyyar rage alamun da ke da alaƙa da gajiya na adrenal, yayin da kuma ke ba wa jiki abubuwan gina jiki da yake buƙata don magance yanayin da taimaka muku komawa cikin yanayin lafiya," in ji Tynan. "Hanya ce ta warkar da jikin ku daga ciki."

Abincin gajiya na adrenal yana da niyyar daidaita sukari na jini da daidaita matakan cortisol ta hanyar iyakance sukari yayin haɓaka yawan furotin, mai mai lafiya, kayan lambu, da hatsi gabaɗaya (aka kyakkyawan abinci mai kyau ga yawancin mutane).

Ta yaya wannan ya kamata ya taimaka tare da gajiya adrenal? Tafsirin carbohydrates da sauri suna rushewa zuwa sukari bayan kun sha su, wanda ke haifar da hauhawar sukarin jini tare da raguwa mai zurfi, in ji Tynan. Wannan yana ɗaukar matakan kuzarin ku akan abin hawa - wanda, ga wanda ke fuskantar alamun gajiya da gajiya akai -akai, ba shi da kyau. Abubuwan sha na makamashi da sauran abubuwan kafeyin na iya haifar da irin wannan sakamako, kuma saboda wannan dalili, su ma ba su da iyaka.

A gefe, fats masu lafiya da sunadarai masu inganci suna rage hawan jini na sukari kuma suna haɓaka matakan sukari na jini a cikin yini, in ji Lopez. Shigar da waɗannan macro yana da mahimmanci musamman a farkon ranar, in ji shi. "Tsallake karin kumallo shine babban abin a-rage cin abinci. Mutanen da ke fama da gajiya na adrenal suna buƙatar cin wani abu da safe don samun sukari na jini zuwa matakin lafiya bayan dare ya tsoma."

Abincin yana hana abinci mai kumburi ko wahalar narkewa kuma yana iya ba da gudummawa ga lamuran lafiyar hanji. "Haushi da kumburi a cikin hanji yana haifar da adrenal don samar da ƙarin cortisol don magance kumburi, wanda tsarin ba zai iya ɗauka a halin yanzu ba," in ji Lopez. (Mai alaƙa: Shin Kwayoyin Gut ɗin ku na iya sa ku gajiya?) Wannan yana nufin yanke waɗannan abubuwa:

• Abincin kafeyin

• Sugar, kayan zaki, da kayan zaki na wucin gadi

• Ingantattun carbohydrates da abinci masu zaki kamar hatsi, farin burodi, kayan lefe, da alewa.

• Naman da aka sarrafa, kamar yankan sanyi, salami

• Ƙananan ingancin jan nama

• Mai da ruwa da mai da kayan lambu kamar waken soya, canola, da man masara

Yayin da abinci na iya haifar da yanke baya akan wasu abinci, Ax yana yin muhimmin batu: Abincin gajiyar adrenal ya fi game da cin abinci. Kara abincin da ke sa ku ji daɗi kuma yana ciyar da jikin ku tare da ƙuntatawa. "Wannan abincin ba shine game da rage yawan adadin kuzari ba. A gaskiya ma, kawai akasin haka; saboda kasancewa mai ƙuntatawa zai iya ƙara ƙarfafa adrenal, "in ji shi.

Abincin da za a jaddada akan abincin gajiyar adrenal:

• Kwakwa, zaitun, avocados, da sauran kitse masu lafiya

• Kayan lambu na giciye (farin kabeji, broccoli, sprouts Brussels, da sauransu)

• Kifi mai kitse (kamar kifi da aka kama da daji)

• Kaji da turkey masu kyauta

• Naman sa mai ciyawa

• Kashi broth

• Kwayoyi, kamar gyada da almonds

• tsaba, chia, da flax

• Kelp da ruwan teku

• Celtic ko Himalayan gishirin teku

• Abincin da aka ƙoshi mai wadatar probiotics

• Chaga da cordyceps namomin kaza na magani

Oh, kuma shan ruwa mai yawa shima yana da mahimmanci, in ji Tynan. Wancan saboda kasancewa rashin ruwa na iya ƙara ƙarfafa adrenals da kuma kara alamun cutar. (ICYWW, ga abin da rashin ruwa ke yi wa kwakwalwar ku).

Wanene yakamata ya gwada Abincin gajiya na Adrenal?

Kowa! Da gaske. Ko kuna da gajiya na adrenal ko a'a, abincin gajiya na adrenal shine tsarin cin abinci mai lafiya, in ji Maggie Michalczyk, mai cin abinci mai rijista, RD.N, wanda ya kafa Sau ɗaya A Kabewa.

Ta bayyana cewa: Kayan lambu da hatsi gabaɗaya suna da kyau tushen fiber, bitamin, da ma'adanai, waɗanda yawancin mu ba sa samun isasshen abinci. "Ƙara ƙarin waɗannan abincin a cikin farantin ku (da kuma tattara abubuwan da ke da sukari) zai taimaka wajen inganta ƙarfin ku da inganta narkewa, ko kuna da gajiyar adrenal ko a'a," in ji ta. (Mai alaƙa: Abin da Ya Kamata Ku Sani Game da Abincin Maganin Damuwa).

Bugu da ƙari, fifita fifikon furotin mai inganci na iya haɓaka matakan baƙin ƙarfe, wanda zai iya yaƙar alamun rashin jini da raunin bitamin B12, wanda kuma zai iya sa ku gaji, in ji Lisa Richards, C.N.C, masanin abinci mai gina jiki kuma wanda ya kafa The Candida Diet. Bugu da kari, "kitse mai lafiya na iya rage kumburi a cikin jiki, wanda aka sani yana haifar da gajiya da kuma mummunan yanayin rashin lafiya wanda ba gajiya ba," in ji ta. (Dubi Ƙari: Wannan shine Abin da Kumburi na kullum yake yiwa Jikin ku).

Layin Kasa

Duk da yake kalmar "gajiya adrenal" tana da rigima saboda ba a gane shi a matsayin ganewar asali na hukuma ba, ya bayyana jerin alamun da ke da alaƙa da glandan adrenal waɗanda suka daina aiki bayan wani lokaci mai tsanani. Kuma ba tare da la'akari da ko ~ * yi imani * ~ a cikin gajiyar adrenal ko a'a, idan kun kasance a Super Stress Case, kuma kun kasance na ɗan lokaci, za ku iya amfana daga bin tsarin maganin gajiya na adrenal, wanda, da gaske, kawai shirin barin-jikin-ku-hutawa da murmurewa (wanda zai iya amfanar kowa da kowa). Kuma wannan yana nufin yin iyakar ƙoƙarin ku don rage matakan damuwar ku yayin cin abinci mai ƙoshin lafiya.

Ka tuna kawai: "Wadannan canje-canjen abinci da salon rayuwa suna iya yin tasiri kawai idan babu wani dalili na cututtukan da ke haifar da alamun da kuke fuskanta," in ji Tynan. Ta jaddada mahimmancin neman ra'ayin ma'aikacin kiwon lafiya da kuka amince da shi maimakon bincikar kansa da kuma kula da kansa. "Abincin abinci da sauye -sauyen salon rayuwa da aka ba da shawarar ga mutanen da ke da gajiya na adrenal da sauran alamomi ba za su cutar da kowa ba," in ji ta. "Amma duk da haka, gwani shine mataki na ɗaya."

Bita don