Hanyar Hanyar 11 don Lowerasa Matsayinku na Cortisol

Wadatacce

• Menene ke Faruwa Lokacin da Cortisol Mai Girma?
• 1. Samun Adadin Barcin Daidai
• 2. Motsa Jiki, Amma Ba Da Yawa Ba
• 3. Koyi Dan Gane Tsananin Tunani
• 4. Koyi Shakatawa
• 5. Nishadi
• 6. Kula da Lafiyayyun Alaka
• 7. Kula da Dabba
• 8. Ka Zama Mafi Kyawun Kai
• 9. Karkata da Ruhin ka
• 10. Ku ci Lafiyayyun Abinci
• 11. Shan Wasu Kari
• Man Kifi
• Ashwagandha
• Layin .asa

Cortisol shine haɓakar damuwa wanda gland adrenal ya fitar.

Yana da mahimmanci don taimakawa jikinka magance matsalolin damuwa, yayin da kwakwalwarka ke haifar da sakin ta don amsa nau'ikan damuwa daban-daban.

Koyaya, lokacin da matakan cortisol suka yi tsayi da yawa, wannan hormone zai iya cutar da ku fiye da yadda yake taimaka.

Yawancin lokaci, manyan matakai na iya haifar da karɓar nauyi da hawan jini, rikicewar bacci, tasirin tasirin mummunan tasiri, rage matakan ƙarfin ku da taimakawa ga ciwon sukari.

Menene ke Faruwa Lokacin da Cortisol Mai Girma?

A cikin shekaru 15 da suka gabata, karatu ya kara bayyana cewa matsakaicin matakan cortisol na iya haifar da matsaloli ().

Wadannan sun hada da:

• Rikici na kullum: Ciki har da hawan jini, rubuta nau’in ciwon sikari na biyu da kuma kashin baya ().
• Rage nauyi: Cortisol yana haɓaka ci da sigina na jiki don canza motsi don adana mai (,).
• Gajiya: Yana tsoma baki tare da zagayowar yau da kullun na sauran kwayoyin, yana lalata yanayin bacci da haifar da gajiya (,).
• Rashin aikin kwakwalwa: Cortisol yana tsoma baki tare da ƙwaƙwalwar ajiya, yana ba da gudummawa ga girgije na hankali ko “hazo ƙwaƙwalwa” ().
• Cututtuka: Yana kawo cikas ga garkuwar jiki, yana sanya ka zama mai saurin kamuwa da cututtuka ().

A cikin al'amuran da ba kasafai ake gani ba, matakan cortisol masu matukar yawa na iya haifar da cutar Cushing, ciwo mai saurin gaske amma mai tsanani (,).

Abin farin ciki, akwai abubuwa da yawa da zaku iya yi don rage matakan ku. Anan akwai salon rayuwa, tsarin abinci da nasihun shakatawa don rage matakan cortisol.

1. Samun Adadin Barcin Daidai

Lokaci, tsayi da ingancin bacci duk suna tasiri cortisol ().

Misali, nazarin karatu na 28 na masu sauya sheka ya gano cewa cortisol yana ƙaruwa ga mutanen da ke bacci da rana maimakon da daddare.

Yawancin lokaci, ƙarancin bacci na haifar da ƙaruwa ().

Sauyin juyawa yana lalata al'amuran al'ada na yau da kullun, yana haifar da gajiya da sauran matsalolin da ke tattare da babban cortisol (,).

Rashin barci yana haifar da babban cortisol na tsawon awanni 24. Tsayawa ga barci, koda kuwa a taƙaice, na iya ƙara matakan ku kuma ya rikitar da tsarin hormone na yau da kullun (,,).

Idan kai mai aikin dare ne ko mai juyawa, ba ka da cikakken iko a kan jadawalin barcin ka, amma akwai wasu abubuwan da za ka iya yi don inganta bacci:

• Darasi: Kasance mai motsa jiki lokacin farkawa da kiyaye kwanciya bacci yadda ya kamata ().
• Babu maganin kafeyin da daddare: Guji maganin kafeyin da yamma ().
• Iyakance ɗaukar hotuna zuwa haske mai haske da dare: Kashe allon kuma yi iska ƙasa da minutesan mintoci kafin lokacin bacci (,).
• Iyakance abubuwan da zasu dauke hankali kafin kwanciya: Iyakance katsewa ta hanyar amfani da farin amo, matosai na kunne, yin shiru da wayarka da kuma gujewa ruwa ruwa tun kafin bacci ().
• Yi barci: Idan aikin canzawa ya yanke lokutan barcin ku, gajeren bacci na iya rage bacci kuma ya hana ƙarancin bacci ().

Kula da tsarin bacci mai daidaituwa, guji maganin kafeyin da yamma, guji katsewar bacci kuma sami bacci na sa'o'i bakwai zuwa takwas kowace rana don kiyaye cortisol a cikin yanayin al'ada.

2. Motsa Jiki, Amma Ba Da Yawa Ba

Dogaro da ƙarfin motsa jiki, zai iya haɓaka ko rage cortisol.

Motsa jiki mai ƙarfi yana ƙara cortisol jim kaɗan bayan motsa jiki. Kodayake yana ƙaruwa cikin gajeren lokaci, matakan dare daga baya suna raguwa (,).

Wannan ƙaramin gajeren lokaci yana taimakawa daidaita haɓakar jiki don fuskantar ƙalubale. Bugu da ƙari, girman amsawar cortisol yana raguwa tare da horo na al'ada ().

Duk da cewa koda matsakaicin motsa jiki yana ƙara cortisol a cikin mutanen da basu dace ba, mutanen da ke da ƙoshin lafiya suna fuskantar ƙaramin karo tare da aiki mai ƙarfi (,).

Ya bambanta da motsa jiki "iyakar ƙoƙari", motsa jiki mai sauƙi ko matsakaici a 40-60% na iyakar ƙoƙari baya ƙara cortisol a cikin ɗan gajeren lokaci, kuma har yanzu yana haifar da ƙananan matakan da daddare (,).

Motsa jiki yana rage cortisol da daddare. Motsa jiki mai ƙarfi yana ƙara cortisol a cikin ɗan gajeren lokaci saboda damuwa akan jiki, amma har yanzu yana rage shi daren gobe.

3. Koyi Dan Gane Tsananin Tunani

Tunanin damuwa shine muhimmin alama don sakin cortisol.

Nazarin na manya 122 ya gano cewa rubutu game da abubuwan da suka shafi damuwa na baya sun ƙara cortisol sama da wata ɗaya idan aka kwatanta da rubutu game da abubuwan da suka shafi rayuwa mai kyau ko tsare-tsaren ranar ().

Stressaddamar da stressarfafawar hankali shine dabarun da ya haɗa da zama mai ƙwarewa game da tunani mai sanya damuwa da maye gurbin damuwa ko damuwa tare da mai da hankali kan amincewa da fahimtar tunani da motsin rai.

Horar da kanka don sanin tunaninka, numfashi, bugun zuciya da sauran alamun tashin hankali na taimaka maka gane damuwa lokacin da ta fara.

Ta hanyar mai da hankali kan wayar da kan ku game da yanayin tunanin ku da na zahirin ku, zaku iya zama mai lura da hankalin ku game da damuwar ku, maimakon wanda aka cutar da su ().

Fahimtar tunani mai sanya damuwa yana baka damar tsara wani abu mai ma'ana da gangan akan su. Nazarin mata 43 a cikin shirin da ke bisa tunani ya nuna ikon bayyanawa da bayyana damuwa yana da alaƙa da ƙananan amsawar cortisol ().

Wani binciken na mata 128 da ke fama da cutar sankarar mama ya nuna nuna damuwa game da bada horo ga rage sinadarin cortisol idan aka kwatanta shi da dabarun kula da danniya ().

Shirin Ilimin halin kirki mai kyau yana ba da bita game da wasu dabarun rage damuwa danniya.

"Resswarewar damuwa" yana ƙarfafa fahimtar kai game da tunani mai wahala da alamun tashin hankali na jiki. Kasancewa da hankali game da damuwa da abubuwan da ke haifar da ita shine matakin farko don samun nasarar jimre damuwa.

4. Koyi Shakatawa

An tabbatar da wasu motsa jiki na shakatawa don rage matakan cortisol (32).

Jin numfashi mai sauƙi fasaha ce mai sauƙi don rage damuwa wanda za'a iya amfani dashi ko'ina. Nazarin mata 28 masu matsakaitan shekaru sun sami kusan 50% raguwa a cikin cortisol tare da ci gaba da zurfin horo na numfashi (,).

Binciken karatun da yawa kuma ya nuna maganin tausa zai iya rage matakan cortisol da 30% ().

Yawancin karatu sun tabbatar da cewa yoga na iya rage cortisol da kuma sarrafa damuwa. Shima shiga cikin chi chi din yau yana da tasiri (,,).

Karatuttukan kuma sun nuna kiɗan shakatawa na iya rage cortisol (,,).

Misali, sauraron kiɗa na mintina 30 ya rage matakan cortisol a cikin ɗaliban kwaleji maza da mata 88 idan aka kwatanta da mintuna 30 na yin shiru ko kallon shirin gaskiya ().

Helpguide.org yana da taƙaitacciyar jagora zuwa dabarun shakatawa da yawa kamar waɗanda ake amfani da su a cikin waɗannan karatun.

Yawancin fasahohin shakatawa sun tabbatar da rage cortisol. Misalan sun hada da zurfin numfashi, yoga da tai chi, kiɗa da tausa.

5. Nishadi

Wata hanyar da za a iya hana cortisol ƙasa ita ce kawai a yi farin ciki ().

Kyakkyawan yanayi yana haɗuwa da ƙananan cortisol, kazalika da saukar da hawan jini, ƙoshin lafiya da ƙoshin lafiya da garkuwar jiki mai ƙarfi (,,).

Ayyukan da ke haɓaka gamsuwa ta rayuwa suna inganta lafiyar kuma ɗayan hanyoyin da suke yin hakan na iya kasancewa ta hanyar sarrafa cortisol.

Misali, nazarin 18 lafiyayyun manya sun nuna cortisol ya ragu saboda amsa dariya ().

Haɓaka abubuwan nishaɗi na iya haɓaka jin daɗin rayuwa, wanda ke fassara zuwa ƙananan cortisol. Nazarin tsofaffi tsofaffi 49 ya nuna cewa ɗaukar lambu ya rage matakan fiye da aikin likita na yau da kullun ().

Wani binciken na maza da mata 30 ya gano cewa mahalarta waɗanda suka yi lambun sun sami ragin raguwar cortisol fiye da waɗanda suke karatu a cikin gida ().

Wani ɓangare na wannan fa'idar na iya kasancewa saboda ɓata lokaci a waje. Karatuttuka biyu da aka samo sun rage cortisol bayan ayyukan waje, sabanin ayyukan cikin gida. Koyaya, sauran karatun basu sami irin wannan fa'idar ba (,,).

Kulawa da jin daɗin ku zai taimaka rage cortisol. Yin nishaɗi, ɓata lokaci a waje da dariya duk suna iya taimakawa.

6. Kula da Lafiyayyun Alaka

Abokai da dangi sune tushen farin ciki a rayuwa, haka kuma suna cikin matsi. Ana kunna waɗannan ƙarfin a cikin matakan cortisol.

An haɗa Cortisol a cikin ƙananan kuɗi a cikin gashinku.

Adadin cortisol tare da tsawon gashi har ma ya dace da matakan cortisol a lokacin da ɓangaren gashi ke girma. Wannan yana bawa masu bincike damar kimanta matakai akan lokaci ().

Nazarin cortisol a cikin gashi ya nuna cewa yara da ke da kwanciyar hankali da rayuwar dumi suna da ƙananan matakai fiye da yara daga gidajen da ke da manyan rikice-rikice ().

A tsakanin ma'aurata, rikici yana haifar da ɗan gajeren lokaci a cikin cortisol, sannan biyo baya zuwa matakan yau da kullun ().

Nazarin yanayin rikice-rikice a cikin ma'aurata 88 sun gano rashin tunani ko rashin jin daɗi wanda ya haifar da saurin dawo da cortisol zuwa matakan al'ada bayan jayayya ().

Taimako daga ƙaunatattun mutane na iya taimakawa rage cortisol yayin fuskantar damuwa.

Nazarin maza da mata 66 ya nuna cewa ga maza, tallafi daga abokan kawancen su ya rage cortisol domin yin jawabi ga jama'a ().

Wani binciken ya nuna cewa samun kyakkyawar mu'amala tare da abokin soyayya kafin wani aiki mai wahala ya amfanar bugun zuciya da hawan jini fiye da tallafi daga aboki ().

Dangantaka da abokai da dangi na iya haifar da farin ciki da damuwa. Ku ciyar lokaci tare da waɗanda kuke ƙauna kuma ku koyi gafartawa da sarrafa rikice-rikice don ƙoshin lafiya da lafiyar jiki.

7. Kula da Dabba

Dangantaka tare da abokan dabba na iya rage cortisol.

A cikin binciken daya, hulɗa tare da kare far ya rage damuwa da sakamakon canjin cortisol yayin ƙaramin aikin likita a cikin yara ().

Wani binciken da aka yi game da manya 48 ya nuna cewa hulɗa da kare ya fi kyau daga tallafi daga aboki yayin yanayin damuwa na zamantakewa ().

Nazarin na uku ya gwada tasirin rage tasirin cortisol a cikin masu mallakar dabbobi idan aka kwatanta da masu mallakar dabbobin ().

Wadanda ba su da dabbobin da ba su da dabbobi sun dandana mafi yawa a cikin cortisol lokacin da aka ba su abokan canine, wataƙila saboda masu dabbobin sun riga sun amfana daga abotar dabbobinsu a farkon binciken.

Abin sha'awa, dabbobin gida suna samun fa'idodi iri ɗaya bayan bin kyakkyawar ma'amala, suna ba da shawarar haɗuwa da dabba yana da amfani ga juna ().

Yawancin karatu sun nuna cewa yin hulɗa tare da abokin dabba yana rage damuwa da saukar da matakan cortisol. Dabbobin gida ma suna cin gajiyar kyakkyawar dangantaka da mutanensu.

8. Ka Zama Mafi Kyawun Kai

Jin kunya, laifi ko rashin cancanta na iya haifar da mummunan tunani da ɗaukaka cortisol ().

Wani shiri don taimakawa ganowa da jimre wa waɗannan nau'ikan jin daɗin ya haifar da raguwar 23% na cortisol a cikin manya 30 idan aka kwatanta da manya 15 da ba su shiga ba ().

Ga wasu dalilan da ke haifar da laifi, gyara tushen zai nuna canza rayuwarka. Don wasu dalilai, koyon yafiya da kan ka kuma ci gaba na iya inganta jin daɗin rayuwar ka.

Samun ɗabi'a ta gafarta wa mutane yana da mahimmanci a cikin dangantaka. Wani bincike da aka gudanar kan ma'aurata 145 ya kwatanta illar shawarwari daban-daban na aure.

Ma'auratan da suka sami shiga tsakani wanda ya sauƙaƙa gafartawa da dabarun magance rikice-rikice sun sami matakan matakan cortisol ().

Yanke hukunci yana inganta gamsuwa ta rayuwa da matakan cortisol. Wannan na iya haɗawa da canza halaye, yafe wa wasu ko kuma koyon yafiya da kanku.

9. Karkata da Ruhin ka

Idan kayi la'akari da kanka na ruhaniya, haɓaka bangaskiyarka na iya taimakawa inganta cortisol.

Nazarin ya nuna cewa manya waɗanda suka bayyana bangaskiya ta ruhaniya sun sami ƙarancin matakan cortisol a fuskar matsalolin rayuwa kamar rashin lafiya.

Wannan gaskiya ne koda bayan karatun da aka yi la'akari da tasirin tasirin cortisol na rage tasirin taimakon jama'a daga kungiyoyin masu imani (,).

Sallah kuma tana hade da rage damuwa da damuwa ().

Idan bakayi la'akari da kanka na ruhaniya ba, waɗannan fa'idodin na iya kasancewa ta hanyar tunani, haɓaka ƙungiyar tallafi na zamantakewar jama'a da yin ayyukan alheri ().

Ga waɗanda suke da sha'awar ruhaniya, haɓaka bangaskiya da shiga cikin addu'a na iya taimakawa sarrafa cortisol. Ko kai na ruhaniya ne ko a'a, yin ayyukan alheri na iya inganta matakan cortisol naka.

10. Ku ci Lafiyayyun Abinci

Gina Jiki na iya yin tasiri ga cortisol mafi kyau ko mara kyau.

Shan sikari yana daya daga cikin abubuwan da ke haifar da yaduwar cortisol. Na yau da kullum, yawan shan sukari na iya sa matakan ku daukaka ().

Amfani da sukari yana da alaƙa musamman ga mafi girma cortisol a cikin mutane masu kiba ().

Abin sha'awa, sukari na iya rage adadin cortisol da aka saki don amsa takamaiman abubuwan damuwa ().

A haɗuwa, waɗannan tasirin sun bayyana dalilin da yasa kayan zaki masu daɗi abinci ne mai kyau, amma yawanci ko yawan sukari yana ƙaruwa cortisol akan lokaci.

Bugu da ƙari, ƙananan takamaiman abinci na iya amfani da matakan cortisol:

• Dark cakulan: Karatu biyu na manya 95 sun nuna cewa cinye cakulan mai duhu ya rage amsar su cortisol zuwa ƙalubalen damuwa (70,).
• Yayan itace da yawa: Wani bincike na 'yan wasa masu kekuna 20 ya nuna cin ayaba ko pears a yayin tafiyar kilomita 75 rage matakan idan aka kwatanta da ruwan sha kawai ().
• Black da koren shayi: Nazarin mazaje 75 da aka gano makonni 6 na shan baƙar shayi ya rage cortisol don amsar aiki mai wahala, idan aka kwatanta da wani abin sha mai maganin kafeyin ().
• Magungunan rigakafi da rigakafi: Abubuwan rigakafi suna da abokantaka, ƙwayoyin cuta masu alaƙa da abinci irin su yogurt, sauerkraut da kimchi. Magungunan rigakafi, kamar su fiber mai narkewa, suna ba da abinci ga waɗannan ƙwayoyin cuta. Duk maganin rigakafi da na rigakafi suna taimakawa rage cortisol ().
• Ruwa: Rashin ruwa a jiki yana kara cortisol. Ruwa yana da kyau don shayarwa yayin guje wa adadin kuzari mara amfani. Nazarin a cikin masu tsere maza guda tara ya nuna cewa kiyaye ruwa yayin horon motsa jiki ya rage matakan cortisol ().

Abincin da ke rage Cortisol ya hada da cakulan cakulan, shayi da zaren narkewa. Guji yawan amfani da sukari na iya taimakawa kiyaye matakan ku.

11. Shan Wasu Kari

Nazarin ya tabbatar da cewa aƙalla ƙarin abubuwan gina jiki guda biyu na iya rage matakan cortisol.

Man Kifi

Man kifi shine ɗayan mafi kyawun tushen omega-3 mai ƙanshi, wanda ake tunanin zai rage cortisol (76).

Studyaya daga cikin binciken ya kalli yadda maza bakwai suka amsa gwajin gwaji na hankali cikin makonni uku. Wani rukuni na maza ya ɗauki kayan mai na kifin kuma ɗayan rukunin ba su ɗauka ba. Man kifi ya rage matakan cortisol don amsa damuwa ().

Wani binciken na tsawon makonni uku ya nuna cewa kayan mai na kifi sun rage cortisol saboda aikin damuwa, idan aka kwatanta da placebo ().

Ashwagandha

Ashwagandha wani karin kayan lambu ne na Asiya wanda ake amfani dashi a maganin gargajiya don magance damuwa da taimakawa mutane suyi dacewa da damuwa.

Nazarin manya 98 da ke shan ƙarin ashwagandha ko wani wuribo na kwanaki 60 ya nuna cewa shan 125 MG na ashwagandha sau ɗaya ko sau biyu a kowace rana yana rage matakan cortisol (79).

Wani binciken da aka yi game da manya 64 tare da tsananin damuwa na yau da kullun ya nuna cewa waɗanda suka ɗauki ƙarin 300-mg sun sami ƙarancin cortisol a cikin kwanaki 60, idan aka kwatanta da waɗanda suka ɗauki placebo.

Oilarin man fetur na kifi da magani na Asiya da ake kira ashwagandha duk an nuna su don taimakawa rage matakan cortisol.

Layin .asa

Yawancin lokaci, matakan cortisol na iya haifar da riba mai nauyi, hawan jini, ciwon suga, gajiya da wahalar maida hankali.

Gwada samfuran sauƙin rayuwa a sama don rage matakan cortisol ɗinku, sami ƙarin kuzari da inganta lafiyar ku.