Pali nthawi zina zomwe mumamva kupsinjika kwambiri, kaya chifukwa chakuti muli ndi mayeso omwe akubwera, kapena mwapatsidwa ntchito yayikulu ku ofesi, kapena mwakhala ndi vuto kunyumba? Chifuwa chanu chikugunda, mukutuluka thukuta, ndipo mukumva nkhawa yachilendo. Nthawi ngati izi, timati, "Ndili ndi nkhawa." Koma kodi mudayamba mwadzifunsapo zomwe zimachitika m'thupi lathu 'kupsinjika' kumeneku kukafika? Kumbuyo kwa zonsezi kuli njira yodzilamulira yokha yodabwitsa kwambiri m'thupi lathu. Lero tikambirana za zimenezo.
Mwachidule, kodi HPA axis ndi chiyani?
HPA Axis ndi njira yofunika kwambiri yolumikizirana m'thupi lathu. Kunena zoona, ndi kulumikizana pakati pa ziwalo zitatu zazikulu m'thupi lathu. Ndi njira yayikulu yomwe imasamalira kupsinjika m'thupi lathu. Taganizirani ngati gulu loyang'anira zadzidzidzi mkati mwa thupi lathu. Pali atsogoleri atatu a gululi. Amatumizirana mauthenga ndipo amagwira ntchito mogwirizana. Timatcha njira iyi kuti HPA axis.
Mu zamankhwala, HPA axis ndi dongosolo la neuroendocrine. Ndiko kuti, ndi dongosolo lomwe limatulutsa ma hormone m'magazi poyankha zizindikiro kuchokera ku dongosolo lathu la mitsempha. Ma hormone awa amauza matupi athu momwe angathanirane ndi kupsinjika maganizo.
Kodi atsogoleri atatu a gulu ili ndi ndani?
Monga tanenera kale, pali ziwalo zitatu zazikulu za dongosololi. Izi zitatu ndi zomwe zimayendetsa ntchitoyi yonse. Tiyeni tiwone kuti atatuwa ndi ndani ndipo ntchito zawo ndi ziti.
| Chiwalo | Malo ndi kufotokozera | Zimene mumachita n'zosavuta. |
|---|---|---|
| Hypothalamus | Izi zili mkati mwa ubongo wathu. Zimathandiza kuti zinthu zambiri m'thupi lathu zikhale bwino, monga kutentha, njala, ndi momwe timamvera. | Ichi ndi chipinda chachikulu chowongolera . Uyu ndiye munthu woyamba kupanga zisankho pakagwa ngozi. |
| Pituitary Gland | Kachiwalo kakang'ono kofanana ndi mafupa komwe kali pansi pa hypothalamus. Ngakhale kuti ndi kakang'ono, kamalamulira kachiwalo kena ka thupi. | Uyu ndiye Manager . Iye ndiye amene amapereka maoda kuchokera ku chipinda chachikulu chowongolera kupita kwa ena. |
| Zilonda za Adrenal | Tizilombo tating'onoting'ono tiwiri tooneka ngati zipewa ziwiri pamwamba pa impso zathu. | Ichi ndi chipangizo chomwe chimagwira ntchito . Apa ndi pomwe mahomoni opsinjika amapangidwa ndikutulutsidwa m'magazi, malinga ndi malangizo ochokera kwa manejala. |
Kodi atatuwa amagwira ntchito bwanji limodzi?
Kakonzedwe ka zinthu zitatuzi ndi koyenera kwambiri. Zili ngati chain reaction. Tiyeni timvetse ndi chitsanzo.
Tangoganizani kuti mukuyenda mumsewu ndipo mwadzidzidzi galu akukulumphirani. Mukuchita mantha. Mkati mwa masekondi ochepa amenewo, zinthu izi zimachitika m'thupi lanu:
1. Gawo loyamba: Ubongo wanu umatanthauzira zomwe maso anu amawona kuti "Izi ndi zoopsa!" Nthawi yomweyo, uthenga umatumizidwa ku hypothalamus (chipinda chachikulu chowongolera) kudzera mu dongosolo la mitsempha lodziyimira palokha. Hypothalamus nthawi yomweyo imatulutsa uthenga wa mankhwala wotchedwa `CRH` (Corticotrophin-releasing hormone).
2. Gawo 2: Uthenga wa `CRH` uwu umapita mwachindunji ku pituitary gland (woyang'anira) . Ukalandira uthengawo, pituitary gland imatulutsa hormone ina yotchedwa `ACTH` (Adrenocorticotropic hormone) m'magazi. Izi zili ngati lamulo loti "Pita!"
3. Gawo 3: Homoni ya `ACTH`, yomwe imayenda m'magazi, imafika ku adrenal glands (gawo logwira ntchito) . Tizilombo ta adrenal titalandira lamuloli, timatulutsa kuchuluka kwa mahomoni athu akuluakulu opsinjika, cortisol, ndikutulutsa m'magazi.
Cortisol si hormone yoipa yokha. Pa nthawi yadzidzidzi, hormone iyi imawonjezera shuga m'thupi lathu, imakweza kuthamanga kwa magazi, komanso imaletsa kwakanthawi ntchito zina za chitetezo chamthupi chathu. Zonsezi zimachitika kutipatsa mphamvu zomwe timafunikira kuti tidutse nthawi yadzidzidzi (kuti tithawe galu). Izi zimatchedwa yankho la "Nkhondo-kapena-Kuthawa".
Koma dongosololi siliyenera kukhala nthawi zonse. Galu akachoka, ndiko kuti, pambuyo poti ngozi yapita, dongosololi liyenera kuyima. Ndipo zimachitika mwanjira yachilendo kwambiri. Pamene kuchuluka kwa cortisol m'magazi kukukwera, kumatumiza chizindikiro ku ubongo (hypothalamus ndi pituitary gland) kuti, "Chabwino, tsopano vuto lathetsedwa, siyani kutumiza mauthenga a `CRH` ndi `ACTH`." Ichi ndi chomwe timachitcha kuti negative feedback loop . Zili ngati kuzimitsa switch ntchito ikatha.
Kodi n'zotheka kuti dongosololi silikugwira ntchito bwino?
Inde, zingathekedi. Pali njira ziwiri zazikulu zomwe dongosolo lolinganizidwa bwinoli lingasokonezedwe. Njira imodzi ndi kuchita zinthu mopitirira muyeso, ndipo ina ndi kuchita zinthu moperewera.
Kulephera kwa HPA Axis
Tangoganizirani, mumakhala ndi nkhawa nthawi zonse. Zili ngati agalu akudumpha nthawi zonse. Mavuto kuntchito, mavuto kunyumba, mavuto azachuma... Mukakhala ndi nkhawa yotereyi kwa nthawi yayitali, dongosololi silipuma. Limakhala logwira ntchito nthawi zonse . Kenako kuchuluka kwa cortisol kumakhala kokwera nthawi zonse . Izi ndizovulaza thupi lathu.
| Dongosolo lokhudzidwa | Mavuto omwe angakhalepo |
|---|---|
| Chitetezo chamthupi | Kufooka kwa chitetezo chamthupi, matenda obwera pafupipafupi, kutupa kwambiri m'thupi, komanso chiopsezo chowonjezeka cha matenda odziteteza ku matenda a autoimmune . |
| Thanzi la maganizo | Chiwopsezo chotenga matenda amisala monga kuvutika maganizo, matenda a nkhawa, ndi matenda ovutika maganizo pambuyo pa zoopsa (PTSD) . |
| Kagayidwe kachakudya | Kuwonjezeka kwa chiopsezo cha matenda a shuga, kunenepa kwambiri, ndi mitundu ina ya khansa. |
| Mtima ndi mitsempha ya magazi | Kuthamanga kwa magazi kwambiri komanso chiopsezo cha kuwonongeka kwa mitsempha yamagazi. |
Kuphatikiza apo, ofufuza amakhulupirira kuti kusokonekera kwa nthawi yayitali kwa HPA axis kungayambitse kulephera kukumbukira komanso matenda amitsempha monga matenda a Alzheimer's .
Kuletsa kwa HPA Axis
Iyi ndi mbali ina. Izi zikutanthauza kuti, dongosololi siligwira ntchito bwino ngakhale likuyenera kuyankha kupsinjika. Chifukwa chachikulu cha izi ndi mitundu ina ya mankhwala omwe amatengedwa kuchokera kunja.
Vutoli limatha kuchitika, makamaka mukatenga mankhwala a corticosteroids (monga Prednisolone), omwe amagwiritsidwa ntchito pa matenda monga mphumu, COPD, nyamakazi, khansa, komanso mutasintha ziwalo, kwa nthawi yayitali.
Chomwe chimachitika ndi ichi: tikamadzipatsa mankhwala awa kunja, matupi athu amaganiza kuti, "O, sitikufunikanso kupanga cortisol, titha kuipeza kuchokera kunja." Kenako ma adrenal glands athu (mafakitale) amayamba kufooka pang'ono ndikuchepetsa kupanga cortisol.
Chomwe chimapangitsa izi kukhala zoopsa ndichakuti ngati mwadzidzidzi, chinthu chachikulu chodetsa nkhawa (monga ngozi kapena matenda aakulu) chikachitika, thupi silidzatha kupanga kuchuluka kwa cortisol komwe kumafunikira kuti lithane nako. Imeneyi ndi vuto ladzidzidzi lomwe lingakhale loopsa ngakhale moyo. Timatcha izi kuti ndi vuto la adrenal .
Ndicho chifukwa chake dokotala amakuuzani kuti musasiye kumwa mankhwala a steroid mwadzidzidzi. Muyenera kuchita izi motsatira malangizo a dokotala wanu, pang'onopang'ono kuchepetsa mlingo.
Ndiye kodi timateteza bwanji dongosolo lamtengo wapatalili?
Kafukufuku wokhudza HPA axis akupitirirabe, koma njira yabwino kwambiri yothanirana ndi kupsinjika maganizo ndikuthana nako bwino . Sitingathe kuchotsa kupsinjika maganizo kwathunthu m'miyoyo yathu. Koma tikhoza kulamulira kuti kusatuluke m'manja mwathu. Nazi zinthu zosavuta zomwe mungachite kuti muthandize:
- Chitani zinthu zomwe zimatonthoza maganizo: Chitani zinthu monga kusinkhasinkha, yoga, ndi kuchita masewera olimbitsa thupi opumira kwambiri tsiku lililonse.
- Samalirani thupi lanu bwino: Idyani zakudya zopatsa thanzi, chita masewera olimbitsa thupi tsiku lililonse, ndipo gonani mokwanira. Zinthu zitatuzi ndizofunikira kwambiri.
- Ganizirani zabwino: Ganizirani zinthu zabwino m'moyo. Vomerezani kuti simungathe kulamulira chilichonse. Kuda nkhawa ndi zinthu zomwe simungathe kuzisintha kumangowonjezera nkhawa zanu.
- Dzizolowereni kunena kuti "ayi": Musatenge maudindo atsopano mukatopa.
- Sungani maubwenzi ndi anthu ena:Ndi mpumulo waukulu kukambirana zomwe zili mumtima mwanu ndi mnzanu kapena wachibale wanu amene ali pafupi nanu ndipo amakumvetsani.
Ngati mukuvutikabe kuthana ndi nkhawa mukatha kuchita zinthu izi, musachite manyazi nazo kapena kuvutika nokha. Lankhulani ndi dokotala wa banja lanu za izi. Iye adzatha kukupatsani malangizo omwe mukufunikira kuti muthane ndi vutoli.
Uthenga Wopita Nawo Kunyumba
- Mzere wa HPA ndi dongosolo lachilengedwe komanso lofunikira lomwe limayankha kupsinjika m'thupi lathu.
- Kupsinjika maganizo kwa nthawi yayitali (kosatha) kungayambitse kuti thupi lizigwira ntchito mopitirira muyeso, zomwe zimayambitsa mavuto ambiri azaumoyo monga matenda a shuga, kuthamanga kwa magazi, ndi matenda amisala.
- Mankhwala ena a corticosteroid amatha kuletsa HPA axis. Simuyenera kuyamba kapena kusiya kumwa mankhwala otere popanda upangiri wa dokotala.
- Kuthetsa kupsinjika maganizo tsiku ndi tsiku ndiyo njira yabwino kwambiri yosungira dongosolo lamtengo wapatalili kukhala labwino.
- Ngati mukuvutika kuthana ndi kupsinjika maganizo, pitani kwa dokotala nthawi yomweyo kuti akupatseni malangizo.
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