Kia ako tātou mō te pūnaha whakawhitiwhiti kōrero whakamiharo i roto i tō tinana: te Hypothalamic-Pituitary-Adrenal (HPA) Tuaka.

Kua whakaarohia e koe he pūnaha whakawhitiwhiti kōrero whakamiharo ā ō tātou tinana, arā, he huarahi hono atu ki a tātou? He rite ki te whatunga waea. Ko tētahi o aua pūnaha motuhake ko te tuaka HPA (Hypothalamic-Pituitary-Adrenal (HPA) Axis) . He wāhanga tino nui tēnei o tō tātou tinana, he mea nui hei whakahaere i te ahotea . Me kōrero taipitopito atu tātou mō tēnei? He aha tēnei, me pēhea tana mahi, ā, he aha tana mahi ki a tātou?

Nō hea tēnei tuaka HPA? Nō tēhea momo pūnaha okana?

Tērā pea he ahua uaua te ingoa, tika? Engari ki te whakarāpopototanga, ko te tuaka HPA he kohinga o ngā whekau matua e toru o roto i tō tātou tinana. Ka mahi tahi rātou, pērā i te tīma. He wāhanga katoa rātou o tō tātou pūnaha endocrine , arā, te pūnaha e whakaputa ana i ngā homoni. E kiia ana hoki ko te pūnaha neuroendocrine , nā te mea ka tukuna e ia ngā homoni ki roto i te toto hei whakautu ki ngā whakaohooho mai i te pūnaha io.

Nā, he aha ēnei okana e toru?

• Hypothalamus: He rite tēnei ki tētahi pokapū whakahaere iti kei roto i tō roro. Whakaarohia he rite ki te papa whakawhiti matua i roto i tō whare. Ka pupuri i ngā mea pēnei i te pāmahana o tō tinana, te hiakai, tō wairua, me ngā tauira moe kia taurite. Ka mahia tēnei mā te awe tika i tō pūnaha io ā-roto, mā te whakahaere rānei i ngā homoni.

• Repe pituitary: He repe rite ki te pīni te rahi kei raro i te roro, i raro noa i te hypothalamus kua whakahuatia ake nei. Ahakoa he iti, he tino nui tana mahi. Ka whakaputahia e ia he maha ngā homoni nui e tino hiahiatia ana e tō tātou tinana. Ka whakahaere hoki i te mahi a te maha atu o ngā repe endocrine. Ko te wāhanga o mua o tēnei repe pituitary, e kiia nei ko te pituitary o mua, e hono ana ki te tuaka HPA.

• Ngā repe adrenal: Kei runga i ō whatukuhu ēnei, he rite ki ngā pōtae iti. He repe iti e rua, he tapatoru te āhua. Ka whakaputa hoki i ngā homoni motuhake e āwhina ana ki te whakahaere i ngā mahi nui o roto i ō tātou tinana. Ko te wāhanga o waho o ēnei repe adrenal, e kiia nei ko te adrenal cortex, e whai wāhi ana ki te tuaka HPA.

Kei te mārama? Ko ēnei tokotoru ngā kaitākaro matua o te tuaka HPA.

Nā, he aha te mahi a tēnei tuaka HPA? He aha te hiranga o tēnei ki a tātou?

Ki te whakarapopoto, ko te mahi matua me te mahi nui rawa atu o te tuaka HPA ko te whakaputa me te tuku i tētahi homoni e kiia nei ko te cortisol ki roto i te toto. Kua rongo pea koe i tēnei cortisol hei 'hormone ahotea'. Nō te akomanga o ngā homoni steroid e kiia nei ko te glucocorticoids .

Nō reira, kei a koe ētahi pēhanga, wero, wehi, manukanuka (e kiia ana tēnei e mātouIna tūtaki koe ki tētahi mea e whakararuraru ana i te ahotea, ka whakarite tonu tō tinana ki te aro atu mā te whakahohe i te tuaka HPA me te tuku i te cortisol. He tukanga tino aunoa, ā-tinana hoki tēnei.

Whakaarohia, mēnā kei te hikoi koe i te tiriti, ā, ka oma mai tētahi kurī ki a koe, ka tere ake te tere o tō manawa, ka werawera tō tinana, ā, ka tere ake tō manawa, tika? I ngā wā pēnei, ko tēnei tuaka HPA te mea e whakarite ana i a koe ki te aro atu ki taua āhuatanga ohorere.

Kua rongo anō koe i te 'tauhohenga whawhai-ā-rere' ? Koinei te ara e whakarite tonu ai ō tātou tinana ki te whawhai (whawhai) ki te oma atu rānei (rere atu) ina kite tātou i te tūpono. He hononga tata hoki tēnei ki te tuaka HPA, me te homoni adrenaline (epinephrine), e hangaia ana e tētahi atu wāhanga o ngā repe adrenal.

Kua hangaia ō tātou tinana tangata kia pāngia e te ahotea me te urupare atu ki tēnā. Ina pāngia tātou e ngā wero me ngā huringa, ka urupare ō tātou tinana i roto i te wā poto, i te taha tinana me te hinengaro, ki te urutau. He pai tēnei urupare ahotea i ētahi wā. Ka noho mataara tātou, ka akiaki i a tātou ki te mahi, ā, ka āwhina i a tātou ki te karo i ngā tūponotanga. Heoi, ko te ahotea mau tonu , ko te ahotea roa rānei, ka kino pea ki ō tātou tinana.

He pēhea te mahi a te tuaka HPA? He pēhea te mahi a tēnei mekameka homoni?

He mea tēnei e tupu ana, he rite ki te tauhohenga mekameka. Whakaarohia he raruraru, he wehi, he wero nui rānei kei a koe. Kātahi ka tupu:

1. Tuatahi, ka kitea e tō pūnaha io ā-roto tēnei āhuatanga ahotea, ka tukuna he tohu ki te hypothalamus i roto i tō roro, e mea ana, "Āwhina! Mahi inaianei!"

2. Kia whiwhi i taua tohu, ka tukuna e te hypothalamus tētahi homoni e kīia nei ko te corticotropin-releasing hormone (CRH) ki roto i te toto.

3. Ka haere tēnei homoni CRH mā roto i te toto, ka kī atu ki te repe pituitary o mua , "Āe, ko tō wā tēnei!" Kātahi ka tukuna e te repe pituitary tētahi atu homoni e kiia nei ko te homoni adrenocorticotropic (ACTH) .

4. Hei whakamutunga, ko tēnei homoni ACTH e haere ana i roto i te toto, ā, e mahi ana ki te adrenal cortex , kei runga ake i ngā whatukuhu, e kī ana kia "hangaia te cortisol!"

He tukanga tēnei e mahi ana i ia taahiraa, i ia taahiraa, e hono ana tetahi ki tetahi.

Engari, kāore tēnei e tupu i ngā wā katoa. Nā te mea mehemea i tupu, kāore e pai mō ō tātou tinana. Ko te tuaka HPA he mea hanga mai i tētahi porowhita urupare kino tino ātaahua.Arā, ina piki te taumata o te cortisol i roto i te toto ki te taumata e hiahiatia ana, ka hoki anō taua cortisol kua piki ake ka tuku tohu ki te hypothalamus me te repe pituitary, "Kua mutu, kati te hanga CRH me te ACTH." Koinei te take e whakahaeretia ai tā tātou urupare ahotea, ka whakahohehia ina tika anake, ā, ka hoki anō ki te noho noa.

Heoi, ina pāngia tonutia tātou e te ahotea nui rawa, e te ahotea nui rānei, mō tētahi atu take rānei, ka puta pea ētahi hapa i roto i te mahi a tēnei tuaka HPA.

He aha ngā āhuatanga e pā ana ki te tuaka HPA? Ka puta pea ngā raruraru ki tēnei pūnaha?

Ae, ka taea e te tuaka HPA te hohe rawa, engari ka taea hoki te kore e hohe.

Te ngoikore o te tuaka HPA

Ina noho tonu tātou i raro i te ahotea mau tonu, ka raru pea te mahi a tēnei tuaka HPA, ā, ka noho tonu ngā taumata cortisol i roto i te tinana ki te teitei tonu . E kiia ana tēnei āhuatanga ko te ngoikore o te tuaka HPA . Mā tēnei taumata cortisol teitei tonu ka piki ake te mōrearea o ngā raruraru hauora maha. Hei tauira:

• Te ngoikore o te pūnaha ārai mate: Te pikinga ake o te ngāwari ki te pāngia e te mate, te pikinga ake o te mumura puta noa i te tinana, me te mōrearea o te whakawhanake i ētahi āhuatanga ārai mate (arā, ngā mate e whakaekehia ai e te pūnaha ārai mate o te tinana ōna ake pūtau).
• Ngā raruraru hauora hinengaro: Tērā pea ka pā mai ngā mate kare ā-roto (hei tauira, te pouri), ngā mate manukanuka , me te mate ahotea muri i te whara (PTSD) .
• Ngā mate pākia o te pūnaha io: Ka piki ake pea te mōrearea e te mate huka , te momona , me ētahi momo mate pukupuku .
• Ngā mate o te ngākau me te ngākau: Ngā mate pēnei i te toto toto tiketike me te kino o ngā oko toto.

Hei tāpiri, kei te kitea e ngā kairangahau ko te ngoikore o te tuaka HPA ka hono pea ki te ngaronga o te mahara me ngā āhuatanga neurodegenerative pēnei i te mate a Alzheimer . He ariā uaua te ngoikore o te tuaka HPA. Kei te rangahauhia tonutia ōna take me ōna pānga hauora.

He rongoā kei reira mō tēnei?

Tae noa ki tēnei wā, kāore anō kia kitea he maimoatanga tika e aro ana ki te ngoikore o te tuaka HPA. Heoi, kei te kaha te mahi a ngā kairangahau ki te hono i tēnei ki ngā momo mate hauora me te whakawhanake i ngā maimoatanga.

Te pehi i te tuaka HPA

I tētahi atu taha, i ētahi wā ka kore e mahi tika te tuaka HPA. Ka kiia tēnei koTe pehi i te tuaka HPA . Ka puta pea tēnei āhuatanga ina whakamahia ngā glucocorticoids i hangaia mai i waho, ngā corticosteroids rānei (pērā i te prednisolone), mō ētahi āhuatanga hauora mō te wā roa.

He aha ētahi o ngā āhuatanga e whakamahia ai ngā corticosteroids?

• Mate huango
• COPD (Mate Pūkahukahu Ārai Mau) - arā, he mate pūkahukahu mau tonu.
• I muri i ngā whakawhitinga okana
• Mō ētahi momo mate pukupuku
• Ngā mate rumatiki (hei tauira, te rumatiki)
• Ētahi mate mamae

Ina pehia te tuaka HPA i tēnei ara, ka heke te hanga cortisol a te tinana. Ka ngoikore te kaha o te tinana ki te aro atu ki te ahotea, ā, ka whakaitihia hoki te kaha o te tinana ki te whawhai ki ngā mate. Ka piki ake te mōrearea o ngā mate maha, i ētahi wā he kino, nā te iti o te cortisol. I ngā wā tino kino, ka taea e te pehitanga o te tuaka HPA te arahi ki tētahi āhuatanga ohorere e morearea ana ki te ora e kiia nei ko te raruraru adrenal .

Heoi, kāore e pāngia te katoa e te pehanga o te tuaka HPA i te tango corticosteroids. Heoi, ki te mea kei te tango koe i ēnei rongoā, he mea nui kia kōrero koe ki tō tākuta mō ngā pānga taha me ngā mōrearea pea, me te mōhio hoki ki ngā āhuatanga o te rongoā.

Me pēhea te pupuri i te hauora o tō tātou tuaka HPA?

Nā, me pēhea tā tātou tiaki i tēnei tuaka HPA utu nui, kia pai ai tana mahi? Inaa, kei te ako tonu ngā kairangahau i ngā mea maha mō tēnei tuaka HPA me ā tātou mahi hei tiaki i a ia. Engari, ko te mea pai rawa atu, ko te mea nui rawa atu i tēnei wā, ko te whakahaere i te ahotea me te whakahaere tika i a ia.

Ae, kāore e taea e tātou te whakakore katoa i te ahotea i roto i ō tātou oranga. Kāore tēnā i te mahi tika. Engari ka taea e tātou te whakaiti i te kino e pā ana ki ō tātou tinana mā te ārai i tōna kore e taea te whakamanawanui.

Anei ētahi mea ngāwari ka taea e koe te tāpiri atu ki tō oranga o ia rā, hei āwhina:

• Whakamātauria ngā mahi whakangāwari: Whakamātauria ngā mahi pēnei i te whakaaroaro , te yoga , ngā mahi manawa hōhonu, me ngā tikanga whakangāwari uaua mō ētahi meneti i te rā. Mā ēnei ka āwhina i tō hinengaro kia marino.
• Tiakina tō tinana: Kai i ngā kai totika, taurite hoki. Whakakorikori tinana i ngā wā katoa. Moe nui (7-8 hāora te nuinga) i ia rā.
• Kia mau ki te waiaro pai: Tirohia ngā mea katoa ki te taha pai. Kia whakawhetai, kia koa hoki mō ngā mea kei a koe.
• Tukua ngā mea kāore e taea e koe te whakahaere:Kia mārama koe kāore e taea e tātou te whakahaere i ngā mea katoa o tēnei ao. Kāore he painga o te manukanuka tonu me te āwangawanga mō ngā mea kāore e taea te whakarerekē.
• Whakamātauria te kī 'kāo': Ki te mea he tino pukumahi koe, ki te mea kua pāngia koe e te ahotea, kaua e tango i ētahi atu kawenga me ngā mahi ka nui ake te ahotea.
• Whakapaua te wā ki te hunga e tautoko ana i a koe, e whakahari ana hoki i a koe: Whakapaua he wā nui ake ki ngā hoa pai me te whānau e whakamarie ana i a koe, e whakakatakata ana i a koe, e whakakaha ana i a koe ki te hinengaro, ā, e whakarato ana hoki i te āwhina whai hua ina hiahiatia.

Ki te mea kei te āwangawanga koe mō tō ahotea, ā, kei te uaua haere te aro atu, kaua e mangere ki te pātai ki tō tākuta, ki tētahi tohunga hauora pono rānei, mō te āwhina me te ārahi.

Hei whakamutunga, ko te mea tino nui hei maumahara

He mea e pāngia ana tātou katoa e te ahotea i roto i ō tātou oranga, he wāhanga o te wheako tangata. He waimarie, he tikanga tino mohio, he tikanga motuhake hoki tō ō tātou tinana e kiia nei ko te tuaka HPA hei whakatau i ēnei tūmomo riri me ngā wero, hei tiaki hoki i a tātou i te tūpono.

Heoi anō, me mahara anō hoki tātou, ina pāngia tātou e te ahotea nui rawa, roa rānei, ka ngaro te taurite ngawari o tēnei tuaka HPA, ka whakararuraruhia tana mahi, ā, ka puta pea ngā raruraru hauora maha. Kei te rangahau tonu ngā kairangahau i roto, i waho hoki o tēnei tuaka HPA, arā, i ana mahi katoa.

I tēnei wā, ko te mea pai rawa atu ka taea e tātou ko te ngana ki te matara atu i ngā mea e whakararuraru ana i te ahotea, me te whakahaere i te ahotea e puta ake ana. Ki te mea kei te tino taumaha rawa tō oranga, ā, kei te uaua ki a koe te aro atu ki tēnei āhuatanga, kōrero ki te tākuta mō tēnā. Kei te rite rātou ki te āwhina me te ārahi i a koe.

` Toki HPA, ahotea, cortisol, hypothalamus, repe pituitary, repe adrenal, homoni