Kunezikhathi lapho uzizwa ucindezelekile kakhulu, kungaba ukuthi unokuhlolwa okuzayo, noma unikezwe umsebenzi omkhulu ehhovisi, noma uke waba nenkinga ekhaya? Isifuba sakho siyashaya, uyajuluka, futhi uzizwa ukhathazekile ngendlela engavamile. Ngezikhathi ezinjengalezi, sithi, "Ngicindezelekile." Kodwa wake wazibuza ukuthi kwenzekani ngempela emizimbeni yethu lapho lokhu 'kucindezeleka' kuhlasela? Ngemuva kwakho konke lokhu kukhona uhlelo lokulawula olumangalisayo, oluzenzakalelayo emzimbeni wethu. Namuhla sizokhuluma ngalokho.
Kalula nje, iyini i-axis ye-HPA?
I-HPA Axis iyinethiwekhi yokuxhumana ebaluleke kakhulu emzimbeni wethu. Uma sikhuluma iqiniso, iwukuxhumana phakathi kwezitho ezintathu ezinkulu emzimbeni wethu. Yisistimu eyinhloko elawula ukucindezeleka emzimbeni wethu. Cabanga ngayo njengethimba lokuphatha izimo eziphuthumayo ngaphakathi emzimbeni wethu. Kunabaholi abathathu baleli qembu. Bathumelana imiyalezo futhi basebenza ngokubambisana. Sibiza lolu hlelo ngokuthi i-HPA axis.
Ngokwezokwelapha, i-HPA axis iyisistimu ye-neuroendocrine. Okusho ukuthi, iyisistimu ekhipha izithunywa zamakhemikhali ezibizwa ngama-hormone egazini ngenxa yezibonakaliso ezivela ohlelweni lwethu lwezinzwa. La ma-hormone atshela imizimba yethu ukuthi ingabhekana kanjani nokucindezeleka.
Obani abaholi abathathu baleli qembu?
Njengoba sishilo ngaphambili, kunezinhlaka ezintathu eziyinhloko zalolu hlelo. Lezi ezintathu yizo eziqhuba yonke le nqubo. Ake sibone ukuthi zingobani lezi ezintathu nokuthi iyini imisebenzi yazo.
| Isitho somzimba | Indawo kanye nencazelo | Lokho okwenzayo kulula. |
|---|---|---|
| I-Hypothalamus | Lokhu kutholakala ekujuleni kobuchopho bethu. Kusiza ekulinganiseni izinto eziningi emzimbeni wethu, njengokushisa, indlala, kanye nesimo sengqondo. | Leli yigumbi lokulawula eliyinhloko . Lona ngumuntu wokuqala ukwenza izinqumo lapho kuvela isimo esiphuthumayo. |
| Indlala Ye-Pituitary | Indlala encane, efana nethambo etholakala ngaphansi kwe-hypothalamus. Nakuba incane, ilawula ezinye izindlala eziningi emzimbeni. | Lona uMphathi . Nguye onikeza ama-oda avela egumbini lokulawula eliyinhloko kwabanye. |
| Izindlala Ze-Adrenal | Izindlala ezimbili ezincane ezingunxantathu ezibukeka njengezigqoko ezimbili ngaphezu kwezinso zethu. | Lena yiyunithi esebenza . Yilapha lapho kwenziwa khona ama-hormone okucindezeleka futhi akhishwe egazini, ngokwemiyalelo evela kumphathi. |
Lezi zinto ezintathu zisebenza kanjani ndawonye?
Indlela lezi ezintathu ezihlelwe ngayo icocekile kakhulu. Kufana nokusabela kweketanga. Ake siqonde ngesibonelo.
Zicabange uhamba emgwaqweni bese kuthi kungazelelwe inja igxumele phezu kwakho. Uyesaba. Phakathi naleyo mizuzwana embalwa, lezi zinto zenzeka emzimbeni wakho:
1. Isinyathelo sokuqala: Ubuchopho bakho buchaza lokho amehlo akho akubonayo ngokuthi "Lokhu kuyingozi!" Ngokushesha, umlayezo uthunyelwa kwi-hypothalamus (igumbi lokulawula eliyinhloko) ngesistimu yezinzwa ezizimele. I-hypothalamus ikhipha ngokushesha umlayezo wamakhemikhali obizwa ngokuthi `CRH` (i-Corticotrophin-releasing hormone).
2. Isinyathelo 2: Lo myalezo we-`CRH` uya ngqo endlaleni ye-pituitary (umphathi) . Lapho ithola lowo myalezo, indlala ye-pituitary ikhipha enye i-hormone ebizwa ngokuthi i-`ACTH` (i-Adrenocorticotropic hormone) egazini. Lokhu kufana nomyalo othi "Hamba!"
3. Isinyathelo 3: I-hormone ethi `ACTH`, ehamba egazini, ifinyelela ezindlaleni ze-adrenal (iyunithi esebenzayo) . Lapho ithola lowo myalo, izindlala ze-adrenal zikhiqiza inani elikhulu le-hormone yethu yokucindezeleka eyinhloko, i-cortisol, bese ziyikhipha egazini.
I-Cortisol akuyona nje i-hormone embi. Esimweni esiphuthumayo, le hormone inyusa amazinga kashukela emzimbeni wethu, inyuse umfutho wegazi, futhi icindezele okwesikhashana eminye yemisebenzi yesimiso sethu somzimba sokuzivikela. Konke lokhu kwenzelwa ukusinika amandla esiwadingayo ukuze sidlule esimeni esiphuthumayo (ukuze sibalekele inja). Lokhu kubizwa ngokuthi impendulo ethi "Yilwa noma Undize".
Kodwa lolu hlelo akufanele luhlale lusebenza. Ngemva kokuba inja ihambile, okungukuthi, ngemva kokuba ingozi isidlulile, lolu hlelo kufanele luyeke. Futhi kwenzeka ngendlela exakile kakhulu. Lapho izinga le-cortisol egazini likhuphuka, lithumela isignali ebuchosheni (i-hypothalamus kanye ne-pituitary gland) lithi, "Kulungile, manje inkinga isixazululiwe, yeka ukuthumela leyo miyalezo ethi 'CRH' kanye nethi 'ACTH'." Lokhu yilokho esikubiza ngokuthi i-negative feedback loop . Kufana nokuvala iswishi lapho umsebenzi usuqediwe.
Kungenzeka yini ukuthi lolu hlelo alusebenzi kahle?
Yebo, kungakwenza nakanjani. Kunezindlela ezimbili eziyinhloko lapho lolu hlelo olulinganiswe kahle lungaphazanyiswa khona. Enye iwukusebenza ngokweqile, kanti enye iwukusebenza kancane.
Ukungasebenzi kahle kwe-HPA Axis
Cabanga nje, ucindezelekile ngaso sonke isikhathi. Kufana nezinja ezigxumagxuma ngaso sonke isikhathi. Izinkinga ehhovisi, izinkinga ekhaya, izinkinga zemali... Uma unalolu hlobo lokucindezeleka okuhlala isikhathi eside, leso simiso asiphumuli. Sihlala sisebenza. Khona-ke izinga le-cortisol lihlala liphezulu . Lokhu kuyingozi kakhulu emzimbeni wethu.
| Uhlelo oluthintekile | Izinkinga ezingaba khona |
|---|---|
| Isimiso somzimba sokuzivikela | Isimiso somzimba sokuzivikela esibuthakathaka, izifo ezivame ukwenzeka, ukwanda kokuvuvukala emzimbeni, kanye nengozi eyengeziwe yezimo zokuzivikela komzimba . |
| Impilo yengqondo | Ingozi yokuba nezimo zempilo yengqondo ezifana nokucindezeleka, izinkinga zokukhathazeka, kanye nesifo sokucindezeleka ngemva kwenhlekelele (PTSD) . |
| Ukuguqulwa kwe-Metabolism | Ingozi eyengeziwe yesifo sikashukela, ukukhuluphala ngokweqile, kanye nezinhlobo ezithile zomdlavuza. |
| Inhliziyo nemithambo yegazi | Umfutho wegazi ophakeme kanye nengozi yokulimala kwemithambo yegazi. |
Ngaphezu kwalokho, abacwaningi bakholelwa ukuthi ukungasebenzi kahle kwe-axis ye-HPA yesikhathi eside kungabangela ukukhubazeka kwenkumbulo kanye nezifo eziwohlokayo zemizwa njengesifo i-Alzheimer's .
Ukucindezelwa kwe-HPA Axis
Lokhu kungolunye uhlangothi. Okusho ukuthi, uhlelo alusebenzi kahle ngisho noma kufanele luphendule ekucindezelekeni. Isizathu esiyinhloko salokhu izinhlobo ezithile zemithi ethathwa ngaphandle.
Lesi simo singase senzeke, ikakhulukazi uma kuthathwa ama-corticosteroids (isib. i-Prednisolone), asetshenziselwa izimo ezifana ne-asthma, i-COPD, i-arthritis, umdlavuza, kanye nangemva kokufakelwa izitho zomzimba, isikhathi eside.
Okwenzekayo nje yilokhu: uma sizinika le mithi ngaphandle, imizimba yethu icabanga ukuthi, "O, asisadingi ukwenza i-cortisol, singayithola ngaphandle." Khona-ke izindlala zethu ze-adrenal (amafektri) ziyavilapha kancane futhi zinciphise ukukhiqizwa kwe-cortisol.
Okwenza lokhu kube yingozi ukuthi uma kwenzeka into ebangela ukucindezeleka okukhulu ngokuzumayo (njengengozi noma ukutheleleka okukhulu), umzimba ngeke ukwazi ukukhiqiza inani le-cortisol elidingekayo ukuze ubhekane naso. Lesi yisimo esiphuthumayo esingaba yingozi ngisho nokuphila. Lokhu sikubiza ngokuthi inkinga ye-adrenal .
Yingakho udokotela ethi ungayeki ngokuzumayo ukuthatha imithi yama-steroid. Kufanele wenze kanjalo ngokwemiyalelo kadokotela wakho, unciphise kancane kancane umthamo.
Ngakho-ke sivikela kanjani lolu hlelo oluyigugu?
Ucwaningo nge-axis ye-HPA lusaqhubeka, kodwa indlela engcono kakhulu yokuphatha ukucindezeleka ukuphatha kahle . Asikwazi ukususa ukucindezeleka ezimpilweni zethu ngokuphelele. Kodwa singakulawula ukuze kungaphumi ezandleni zethu. Nazi ezinye izinto ezilula ongazenza ukusiza:
- Yenza izinto ezizolisa ingqondo: Zijwayeze izinto ezifana nokuzindla, i-yoga, kanye nokuzivocavoca ngokuphefumula okujulile nsuku zonke.
- Nakekela umzimba wakho kahle: Yidla ukudla okunomsoco, uvivinye umzimba nsuku zonke, futhi ulale ngokwanele. Lokhu okuthathu kubaluleke kakhulu.
- Cabanga kahle: Cabanga ngezinto ezinhle empilweni. Yamukela ukuthi awukwazi ukulawula yonke into. Ukukhathazeka ngezinto ongeke ukwazi ukuzishintsha kuzokwandisa ukucindezeleka kwakho.
- Jwayela ukuthi "cha": Ungathathi imithwalo yemfanelo emisha uma ukhungathekile.
- Gcina ukuxhumana nabantu:Kuyimpumuzo enkulu ukukhuluma ngalokho okusengqondweni yakho nomngane noma ilungu lomndeni eliseduze nawe futhi elikuqondayo.
Uma usenenkinga yokulawula ukucindezeleka kwakho ngemva kokwenza lezi zinto, ungabi namahloni ngakho noma uhlupheke wedwa. Khuluma nodokotela womndeni wakho ngakho. Uzokwazi ukukunikeza isiqondiso osidingayo ukuze unqobe lesi simo.
Umlayezo Wokuya Nawe Ekhaya
- I-axis ye-HPA iyisimiso semvelo nesibalulekile esiphendula ukucindezeleka emzimbeni wethu.
- Ukucindezeleka kwesikhathi eside (okungapheli) kungabangela ukuthi lesi simiso sisebenze ngokweqile, okuholela ezinkingeni eziningi zempilo ezifana nesifo sikashukela, umfutho wegazi ophakeme, kanye nesifo sengqondo.
- Amanye ama-corticosteroids angacindezela i-axis ye-HPA. Akufanele uqale noma uyeke ukuthatha imithi enjalo ngaphandle kweseluleko sikadokotela.
- Ukuphatha ukucindezeleka kwansuku zonke kuyindlela engcono kakhulu yokugcina lolu hlelo olubalulekile luphilile.
- Uma unenkinga yokubhekana nokucindezeleka, bona udokotela wakho ngokushesha ukuze akunike iseluleko.
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