Tērā ētahi wā ka tino pēhia koe, ahakoa he whakamātautau kei te haere mai, he mahi nui rānei kua tukuna ki a koe i te tari, he raruraru rānei kei te kāinga? Kei te pā te uma, kei te werawera koe, ā, kei te pā te manukanuka. I ēnei wā, ka mea tātou, "Kei te ahotea ahau." Engari kua whakaaro kē koe he aha te mea e tupu ana i roto i ō tātou tinana ina pā mai tēnei 'ahotea'? Kei muri i ēnei mea katoa he pūnaha whakahaere aunoa whakamiharo i roto i ō tātou tinana. I tēnei rā ka kōrero tātou mō tēnā.
He aha te tuaka HPA?
He whatunga whakawhitiwhiti kōrero tino nui te HPA Tox i roto i tō tātou tinana. Hei whakamārama, he hononga i waenga i ngā okana matua e toru o tō tātou tinana. Koinei te pūnaha matua e whakahaere ana i te ahotea i roto i tō tātou tinana. Whakaarohia he rōpū whakahaere ohorere i roto i tō tātou tinana. Tokotoru ngā kaiārahi o tēnei rōpū. Ka tuku karere rātou tetahi ki tetahi, ā, ka mahi tahi. Ka kiia tēnei pūnaha ko te HPA axis.
I roto i ngā kupu hauora, ko te tuaka HPA he pūnaha neuroendocrine. Arā, he pūnaha e tuku ana i ngā karere matū e kiia nei ko ngā homoni ki roto i te toto hei whakautu ki ngā tohu mai i tō tātou pūnaha io. Mā ēnei homoni e tohutohu ō tātou tinana me pēhea te whakatau i te ahotea.
Ko wai ngā kaiārahi tokotoru o tēnei rōpū?
E ai ki tā mātou i kōrero ai i mua ake nei, e toru ngā okana matua o tēnei pūnaha. Ko ēnei tokotoru ngā kaiwhakahaere o tēnei tukanga katoa. Kia kite tātou ko wai ēnei tokotoru, me ā rātou mahi.
| Ōkana | Tauwāhi me te whakaahuatanga | He māmā noa iho tāu mahi. |
|---|---|---|
| Hypothalamus | Kei roto rawa i tō tātou roro tēnei. Ka āwhina i te whakataurite i ngā mea maha o roto i tō tātou tinana, pērā i te pāmahana, te hiakai, me te wairua. | Koinei te rūma whakahaere matua . Koinei te tangata tuatahi hei whakatau ina puta he āhuatanga ohorere. |
| Repe Pituitary | He repe iti, rite ki te wheua, kei raro i te hypothalamus. Ahakoa he iti, he maha ngā repe o te tinana e whakahaere ana i tēnei. | Ko te Kaiwhakahaere tēnei. Ko ia te kaiwhakahau i te rūma whakahaere matua ki ētahi atu. |
| Ngā Repe Adrenal | E rua ngā repe tapatoru iti e rite ana ki ngā potae e rua i runga ake i ō tātou whatukuhu. | Koinei te wāhanga e mahi ana . I konei ka hangaia ngā homoni ahotea, ka tukuna ki roto i te toto, e ai ki ngā whakahau a te kaiwhakahaere. |
Me pēhea te mahi tahi a ēnei tokotoru?
He tino ātaahua te whakaritenga o ēnei e toru. He rite ki te mekameka tauhohenga. Me mārama tātou mā te whakamahi i tētahi tauira.
Whakaarohia kei te hikoi koe i te huarahi, kātahi ka peke mai tētahi kurī ki a koe. Kei te mataku koe. I roto i aua hēkona torutoru, ka puta ēnei mea i roto i tō tinana:
1. Te taahiraa tuatahi: Ka whakamāramahia e tō roro te mea e kitea ana e ō kanohi hei "He tūpono tēnei!" I taua wā tonu, ka tukuna he karere ki te hypothalamus (te rūma whakahaere matua) mā te pūnaha io ā-roto. Ka tukuna tonutia e te hypothalamus he karere matū e kiia nei ko te `CRH` (Corticotrophin-releasing hormone).
2. Hipanga 2: Ka tukuna tika atu tēnei karere `CRH` ki te repe pituitary (te kaiwhakahaere) . Kia tae mai taua karere, ka tukuna e te repe pituitary tētahi atu homoni e kiia nei ko te `ACTH` (Adrenocorticotropic hormone) ki roto i te toto. He rite tēnei ki te whakahau kia "Haere!"
3. Hipanga 3: Ko te homoni `ACTH`, e haere ana i roto i te toto, ka tae ki ngā repe adrenal (te wāhanga mahi) . I te whiwhinga o taua whakahau, ka whakaputahia e ngā repe adrenal te nui o tā tātou homoni ahotea matua, te cortisol, ka tukuna ki roto i te toto.
Ehara i te mea he homoni kino noa iho te Cortisol. I roto i tētahi āhuatanga ohorere, ka whakanuia e tēnei homoni ngā taumata huka o tō tātou tinana, ka piki ake te toto toto, ā, ka pehi i ētahi o ngā mahi a tō tātou pūnaha ārai mate mō tētahi wā poto. Ka mahia ēnei katoa hei homai i te kaha e hiahiatia ana e tātou hei puta i te āhuatanga ohorere (hei mawhiti i te kurī). Ka kiia tēnei ko te urupare "Whawhai-ranei-Rere".
Engari kaua tēnei pūnaha e noho tonu. Kia wehe atu te kurī, arā, kia pahemo te tūponotanga, me mutu tēnei pūnaha. Ā, ka puta i tētahi ara tino rerekē. Ina piki ake te taumata cortisol i roto i te toto, ka tukuna he tohu ki te roro (te hypothalamus me te repe pituitary) e mea ana, "Āe, kua ea te raruraru, kati te tuku i aua karere `CRH` me `ACTH`." Koinei te mea e kiia nei e tātou he porowhita urupare kino . He rite ki te whakaweto i tētahi pana ina oti te mahi.
Tērā pea kei te hē te mahi a tēnei pūnaha?
Ae, ka taea tonu. E rua ngā huarahi matua ka taea te whakararuraru i tēnei pūnaha taurite. Ko tētahi ko te nui rawa o te mahi, ko tētahi ko te iti o te mahi.
Te ngoikore o te tuaka HPA
Whakaarohia, kei te ahotea tonu koe. He rite ki ngā kurī e pekepeke ana i ngā wā katoa. Ngā raruraru i te tari, ngā raruraru i te kāinga, ngā raruraru moni... Ina pāngia koe e tēnei momo ahotea roa, mau tonu, kāore he okiokinga o taua pūnaha. Kei te mahi tonu . Kātahi ka teitei tonu te taumata cortisol . He tino kino tēnei ki tō tātou tinana.
| Pūnaha e pāngia ana | Ngā raruraru pea |
|---|---|
| Pūnaha ārai mate | Te ngoikore o te pūnaha ārai mate, ngā mate maha, te piki haere o te mumura i roto i te tinana, me te piki ake o te mōrearea o ngā mate pūnaha ārai mate . |
| Hauora hinengaro | Te mōrearea o te whakawhanake i ngā āhuatanga hauora hinengaro pēnei i te pouri, ngā mate manukanuka, me te mate ahotea muri-traumatic (PTSD) . |
| Te Pūnaha Whakaora | Te pikinga ake o te mōrearea ki te mate huka, te momona, me ētahi momo mate pukupuku. |
| Ngā uaua ngākau me ngā toto | Te toto toto tiketike me te mōrearea o te pakaru o ngā oko toto. |
Hei tāpiri, e whakapono ana ngā kairangahau ko te ngoikore o te tuaka HPA mō te wā roa ka whai wāhi ki te ngoikore o te mahara me ngā mate neurodegenerative pēnei i te mate a Alzheimer .
Te Pehi i te Tuaka HPA
Koinei te taha kē. Arā, kāore te pūnaha e mahi tika ahakoa e tika ana kia aro atu ki te ahotea. Ko te take matua mō tēnei ko ētahi momo rongoā e tangohia ana i waho.
Ka puta pea tēnei āhuatanga, inā koa ka roa te wā e tango ana i ngā corticosteroids (hei tauira, Prednisolone), e whakamahia ana mō ngā āhuatanga pēnei i te huango, te COPD, te mate rumatiki, te mate pukupuku, me muri i te whakawhitinga okana.
Ko te mea noa iho tēnei: ina hoatu e tātou ēnei rongoā ki a tātou anō i waho, ka whakaaro ō tātou tinana, "Āe, kāore e hiahiatia ana kia hangaia te cortisol, ka taea e tātou te tiki mai i waho." Kātahi ka mangere ō tātou repe adrenal (ngā wheketere) ka whakaiti i te hanga o te cortisol.
Ko te mea e whakararuraru ana i tēnei, mēnā ka puta he āwangawanga nui ohorere (pērā i te aituā, i te mate nui rānei), kāore e taea e te tinana te whakaputa i te nui o te cortisol e hiahiatia ana hei whakatau i tēnei āhuatanga. He āhuatanga ohorere tēnei, ā, ka taea te whakararu i te ora. Ka kiia tēnei he raruraru adrenal .
Koia te take e kī ai te tākuta kia kaua e mutu ohorere te tango i ngā rongoā steroids. Me mahi koe i tēnei i runga anō i ngā tohutohu a tō tākuta, me te whakaiti haere i te horopeta.
Nā, me pēhea tātou e tiaki ai i tēnei pūnaha whai hua?
Kei te haere tonu ngā rangahau mō te tuaka HPA, engari ko te huarahi pai ki te whakahaere i te ahotea ko te whakahaere tika . Kāore e taea e tātou te whakakore katoa i te ahotea i roto i ō tātou oranga. Engari ka taea e tātou te whakahaere kia kore ai e puta i waho o tā tātou mana whakahaere. Anei ētahi mea ngāwari ka taea e koe te mahi hei āwhina:
- Mahia ngā mea hei whakamarie i te hinengaro: Whakamahia ngā mahi pēnei i te whakaaroaro, te yoga, me ngā mahi manawa hōhonu i ia rā.
- Tiakina tō tinana: Kai i ngā kai totika, whakakori tinana i ia rā, ā, kia nui te moe. He mea tino nui ēnei e toru.
- Whakaarohia te pai: Whakaarohia ngā mea pai o te ao. Whakaaetia kāore e taea e koe te whakahaere i ngā mea katoa. Mā te manukanuka ki ngā mea kāore e taea te whakarerekē ka nui ake tō ahotea.
- Whakamātauria te kī "kāo": Kaua e tango i ngā kawenga hou ina taumaha rawa koe.
- Kia mau tonu ngā hononga pāpori:He tino whakamarie te kōrero mō ō whakaaro ki tētahi hoa, ki tētahi mema rānei o te whānau e tata ana ki a koe, e mārama ana hoki ki a koe.
Ki te mea kei te raru tonu koe ki te whakahaere i tō ahotea ahakoa te mahi i ēnei mea, kaua e whakama, kaua hoki e mamae ko koe anake. Kōrero ki tō tākuta whānau mō tēnei mea. Ka taea e ia te tuku tohutohu e hiahiatia ana e koe hei wikitoria i tēnei āhuatanga.
Karere Tangohia ki te Kāinga
- He pūnaha tūturu, he pūnaha nui hoki te tuaka HPA e aro atu ana ki te ahotea o roto i tō tātou tinana.
- Ka taea e te ahotea roa (mau tonu) te whakararuraru i tēnei pūnaha, ka hua ake he maha ngā raruraru hauora pērā i te mate huka, te toto toto tiketike, me te mate hinengaro.
- Ka taea e ētahi corticosteroids te pehi i te tuaka HPA. Kaua rawa e tīmata, e mutu rānei te tango i aua rongoā me te kore he tohutohu hauora.
- Ko te whakahaere i te ahotea o ia rā te huarahi pai rawa atu hei pupuri i te hauora o tēnei pūnaha utu nui.
- Mena kei te uaua koe ki te aro atu ki te ahotea, me toro atu ki tō tākuta tonu mō ētahi tohutohu.
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