Ake sifunde ngohlelo lokuxhumana olumangalisayo emzimbeni wakho: i-Hypothalamic-Pituitary-Adrenal (HPA) Axis.

Wake wacabanga ukuthi imizimba yethu inezinhlelo zokuxhumana ezimangalisayo, okungukuthi, izindlela zokuxhumana? Kufana nenethiwekhi yocingo. Enye yezinhlelo ezinjalo ezikhethekile yi -HPA axis (Hypothalamic-Pituitary-Adrenal (HPA) Axis) . Lena yingxenye ebaluleke kakhulu yomzimba wethu ebalulekile ekulawuleni ukucindezeleka . Ingabe singaxoxa ngalokhu ngokuningiliziwe? Kuyini, kusebenza kanjani, futhi kusenzani?

Iyiphi ingxenye ye-HPA? Iyiphi ingxenye yesistimu yezitho?

Igama lingase lizwakale liyinkimbinkimbi kancane, akunjalo? Kodwa ukukubeka kalula, i-HPA axis iyiqoqo lezitho ezintathu ezinkulu emzimbeni wethu. Zisebenza ndawonye, ​​njengeqembu. Zonke ziyingxenye yesistimu yethu ye-endocrine , okuyisistimu ekhiqiza ama-hormone. Ibizwa nangokuthi uhlelo lwe-neuroendocrine , ngoba ikhipha ama-hormone egazini ngenxa yezizathu ezivela ohlelweni lwezinzwa.

Ngakho-ke, ziyini lezi zitho ezintathu?

• I-Hypothalamus: Lokhu kufana nesikhungo esincane sokulawula esingaphakathi ebuchosheni bakho. Cabanga ngakho njengebhodi lokushintsha eliyinhloko endlini yakho. Kugcina izinto ezifana nokushisa komzimba wakho, indlala, isimo sakho sengqondo, kanye namaphethini okulala kulinganisela. Lokhu kwenza lokhu ngokuthonya ngqo uhlelo lwakho lwezinzwa oluzimele noma ngokulawula ama-hormone.

• Indlala ye-pituitary: Lena futhi yindlala engangophizi etholakala ngaphansi kobuchopho, ngaphansi nje kwe-hypothalamus okukhulunywe ngayo ngaphambili. Nakuba incane, umsebenzi wayo mkhulu kakhulu. Ikhiqiza inani lama-hormone abalulekile abalulekile emzimbeni wethu. Iphinde ilawule umsebenzi wezinye izindlala eziningi ze-endocrine. Ingxenye engaphambili yale ndlala ye-pituitary, ebizwa ngokuthi i-anterior pituitary, ixhunywe ku-axis ye-HPA.

• Izindlala ze-adrenal: Lezi zitholakala phezu kwezinso zakho, njengezigqoko ezincane. Ziyizindlala ezimbili ezincane, ezimise okwesikwele. Ziphinde zikhiqize ama-hormone akhethekile asiza ukulawula imisebenzi eminingi ebalulekile emizimbeni yethu. Ingxenye engaphandle yalezi zindlala ze-adrenal, ebizwa ngokuthi i-adrenal cortex, ihilelekile ku-axis ye-HPA.

Uyaqonda? Laba abathathu bangabadlali abaphambili ku-axis ye-HPA.

Ngakho-ke, iyini indima yale axis ye-HPA? Kungani ibaluleke kangaka kithi?

Kalula nje, umsebenzi oyinhloko nobaluleke kakhulu we-axis ye-HPA ukukhiqiza nokukhipha i-hormone ebizwa ngokuthi i-cortisol egazini. Kungenzeka ukuthi uke wezwa ngale cortisol njenge-'hormone yokucindezeleka'. Ingesigaba sama-hormone e-steroid abizwa ngokuthi ama-glucocorticoids .

Ngakho-ke, unengcindezi ethile, inselele, ukwesaba, ukukhathazeka (sikubiza lokhu ngokuthiUma uhlangabezana nokucindezeleka, umzimba wakho ulungiselela ngokushesha ukubhekana nakho ngokusebenzisa i-axis ye-HPA nokukhulula i-cortisol. Lena inqubo ezenzakalelayo kakhulu, engokwemvelo.

Cabanga nje, uma ubuhamba emgwaqweni bese kuthi kungazelelwe inja ifike igijimele kuwe, ukushaya kwenhliziyo yakho bekuzoshesha, umzimba wakho ubuzojuluka, futhi ukuphefumula kwakho bekuzoshesha, akunjalo? Ngezikhathi ezinjalo, le axis ye-HPA yiyo ekulungisela ukubhekana naleso simo esiphuthumayo.

Futhi, uke wezwa 'ngempendulo yokulwa noma yokubaleka' ? Yindlela imizimba yethu elungiselela ngayo ngokushesha ukulwa (ukulwa) noma ukubaleka (ukubaleka) lapho sibona ingozi. Lokhu kuhlobene kakhulu ne-axis ye-HPA, kanye ne-hormone i-adrenaline (i-epinephrine), ekhiqizwa enye ingxenye yezindlala ze-adrenal.

Imizimba yethu yabantu iklanyelwe ukubhekana nokucindezeleka nokusabela kukho. Lapho sibhekene nezinselele nezinguquko, imizimba yethu isabela okwesikhashana, ngokomzimba nangokwengqondo, ukuze ivumelane nakho. Lokhu kusabela kokucindezeleka ngezinye izikhathi kuhle. Kusigcina siqaphile, kusishukumisele ukuba sithathe isinyathelo, futhi kusisize sigweme ingozi. Kodwa-ke, ukucindezeleka okungapheli , noma kwesikhathi eside, kungaba yingozi emizimbeni yethu.

Isebenza kanjani i-axis ye-HPA? Lolu chungechunge lwama-hormone lusebenza kanjani?

Lokhu kuyinto eyenzeka njengokusabela kweketanga. Zicabange ngokuzumayo unenkinga, ukwesaba, noma inselele enkulu. Bese kuba yilokhu okwenzekayo:

1. Okokuqala, uhlelo lwakho lwezinzwa oluzimele luthola lesi simo esicindezelayo bese luthumela isignali ku-hypothalamus ebuchosheni bakho, ithi, "Okuphuthumayo! Thatha isinyathelo manje!"

2. Lapho ithola leso siginali, i-hypothalamus ikhipha i -hormone ebizwa ngokuthi i-corticotropin-releasing hormone (CRH) egazini.

3. Le hormone ye-CRH ihamba ngegazi bese itshela i-anterior pituitary gland ukuthi, "Kulungile, sekuyithuba lakho manje!" I-pituitary gland ibe isikhipha enye i-hormone ebizwa ngokuthi i-adrenocorticotropic hormone (ACTH) .

4. Okokugcina, yileli hormone le-ACTH elihamba egazini futhi lisebenze ku-adrenal cortex , etholakala ngaphezu kwezinso, liyitshela ukuthi "ikhiqize i-cortisol!"

Niyabona? Kuyinqubo eyenzeka isinyathelo ngesinyathelo, exhumene.

Kodwa, lokhu akwenzeki ngaso sonke isikhathi. Ngoba uma bekwenzeka, bekungeke kube kuhle emizimbeni yethu. I-axis ye-HPA yakhiwe nge- negative feedback loop ebucayi kakhulu.Okusho ukuthi, lapho izinga le-cortisol egazini lenyuka lifinyelela ezingeni elidingekayo, lelo cortisol elandile liyabuya futhi litshele i-hypothalamus kanye ne-pituitary gland ukuthi, "Kwanele, yeka ukwenza i-CRH kanye ne-ACTH." Yingakho impendulo yethu yokucindezeleka ilawulwa, isebenze kuphela uma kudingeka, futhi ibuyela esimweni esijwayelekile.

Kodwa-ke, uma sicindezeleke njalo noma ngokweqile, noma ngesizathu esithile, kungase kube nokungahambi kahle ekusebenzeni kwale axis ye-HPA.

Yiziphi izimo ezithinta i-axis ye-HPA? Ingabe kungaba nezinkinga ngalolu hlelo?

Yebo, i-axis ye-HPA ingaba namandla kakhulu, kodwa futhi ingaba namandla okungasebenzi kahle.

Ukungasebenzi kahle kwe-axis ye-HPA

Uma sihlala singaphansi kokucindezeleka okungapheli, umsebenzi walo mkhakha we-HPA ungaphazamiseka, futhi amazinga e-cortisol emzimbeni angahlala ephezulu njalo . Lesi simo sivame ukubizwa ngokuthi ukungasebenzi kahle kwe-axis ye-HPA . Leli zinga le-cortisol eliphakeme eliqhubekayo landisa ingozi yezinkinga ezahlukene zempilo. Isibonelo:

• Ukungasebenzi kahle kwesimiso somzimba sokuzivikela: Ukwanda kokuthambekela ekuguleni, ukwanda kokuvuvukala emzimbeni wonke, kanye nengozi yokuthola izimo ezithile zokuzivikela komzimba (okungukuthi, izifo lapho isimiso somzimba sokuzivikela somzimba sihlasela khona amaseli aso).
• Izinkinga zempilo yengqondo: Ukuphazamiseka kwemizwelo (isib. ukucindezeleka), ukuphazamiseka kokukhathazeka , kanye nokuphazamiseka kokucindezeleka kwangemva kwenhlekelele (i-PTSD) kungase kube khona.
• Izifo ze-metabolic: Isifo sikashukela , ukukhuluphala ngokweqile , kanye nezinye izinhlobo zomdlavuza kungandisa ingozi.
• Izifo zenhliziyo: Izinto ezifana nomfutho wegazi ophakeme kanye nomonakalo emithanjeni yegazi.

Ngaphezu kwalokho, abacwaningi bathola ukuthi ukungasebenzi kahle kwe-axis ye-HPA kungase kuhlotshaniswe nokulahlekelwa yinkumbulo kanye nezimo zokuwohloka kwemizwa njengesifo i-Alzheimer's . Ukungasebenzi kahle kwe-axis ye-HPA kuwumqondo oyinkimbinkimbi wezinto eziphilayo. Izimbangela zayo kanye nemiphumela yezempilo kusacwaningwa.

Ingabe ikhona indlela yokwelapha lokhu?

Kuze kube manje, akukho ukwelashwa okuqondile okuhlose ukungasebenzi kahle kwe-axis ye-HPA. Kodwa-ke, abacwaningi basebenza ngenkuthalo ukuze bakuhlobanise nezimo zezokwelapha ezahlukahlukene futhi bathuthukise ukwelashwa.

Ukucindezelwa kwe-axis ye-HPA

Ngakolunye uhlangothi, ngezinye izikhathi i-axis ye-HPA ingaba yinto engasebenzi kahle. Lokhu kubizwa ngokuthiUkucindezelwa kwe-HPA axis . Lesi simo singavela ikakhulukazi uma sisebenzisa ama-glucocorticoids akhiqizwe ngaphandle, noma ama-corticosteroids (njenge-prednisolone), ezimweni ezithile zezokwelapha isikhathi eside.

Yiziphi ezinye zezimo ezisetshenziswa kuzo ama-corticosteroids?

• Isifuba somoya
• I-COPD (Isifo Esingapheli Sokuvimbela Amaphaphu) - okungukuthi, isifo samaphaphu esingamahlalakhona.
• Ngemva kokufakelwa izitho zomzimba
• Kwezinhlobo ezithile zomdlavuza
• Izimo ze-rheumatologic (isb. i-arthritis)
• Ezinye izinkinga zobuhlungu

Uma i-axis ye-HPA icindezelwa ngale ndlela, ukukhiqizwa kwe-cortisol emzimbeni kuyancipha. Lokhu kwenza buthaka ikhono lomzimba lokusabela ekucindezelekeni futhi kunciphisa nekhono lomzimba lokulwa nezifo. Amazinga aphansi e-cortisol andisa ingozi yokutheleleka okuvamile, ngezinye izikhathi okukhulu. Ezimweni ezimbi kakhulu, ukucindezeleka kwe-axis ye-HPA kungaholela esimeni esiphuthumayo esisongela ukuphila esibizwa ngokuthi i-adrenal crisis .

Kodwa-ke, akuwona wonke umuntu ozobhekana nokucindezelwa kwe-HPA axis ngenxa yokusebenzisa ama-corticosteroids. Kodwa-ke, uma uthatha le mithi, kubalulekile ukukhuluma nodokotela wakho ngemiphumela emibi kanye nezingozi ezingaba khona futhi ube nolwazi oluphelele.

Siyigcina kanjani i-axis yethu ye-HPA iphilile?

Ngakho-ke, singayinakekela kanjani le axis eyigugu ye-HPA futhi siyigcine isebenza kahle? Eqinisweni, abacwaningi basafunda okuningi ngale axis ye-HPA nokuthi yini esingayenza ukuze siyivikele. Kodwa, into engcono kakhulu nebaluleke kakhulu njengamanje ukulawula ukucindezeleka nokuyiphatha kahle.

Yiqiniso, asikwazi ukususa ngokuphelele konke ukucindezeleka empilweni yethu. Lokho akusebenzi. Kodwa singazama ukunciphisa umonakalo okuwenzayo emizimbeni yethu ngokuvimbela ukuthi ingabekezeleleki.

Nazi ezinye izinto ezilula ongazengeza empilweni yakho yansuku zonke ezizokusiza:

• Zama imisebenzi yokuphumula: Zama ukwenza izinto ezifana nokuzindla , i-yoga , ukuvivinya umzimba ngokuphefumula okujulile, kanye namasu okuphumula imisipha imizuzu embalwa ngosuku. Lokhu kuzokusiza ukuzola ingqondo yakho.
• Nakekela umzimba wakho kahle: Yidla ukudla okunempilo nokulinganiselayo. Vivinya umzimba njalo. Lala ngokwanele (ngokuvamile amahora angu-7-8) nsuku zonke.
• Hlala unombono omuhle: Bheka konke ngendlela eyakhayo. Bonga futhi ujabule ngalokho onakho.
• Yeka izinto ongakwazi ukuzilawula:Qonda ukuthi asikwazi ukulawula yonke into kuleli zwe. Akunasizathu sokukhathazeka njalo ngezinto ongeke uzishintshe.
• Jwayela ukuthi 'cha': Uma umatasa kakhulu, uma usuvele uzizwa ucindezelekile, ungathathi imithwalo yemfanelo eyengeziwe bese udala ukucindezeleka okwengeziwe.
• Chitha isikhathi nabantu abakusekelayo nabakwenza ujabule: Chitha isikhathi esiningi nabangani abahle nomndeni abakuthulisa, bakwenze uhleke, bakunike amandla engqondo, futhi banikeze nosizo olusebenzayo uma kudingeka.

Uma ukhathazekile ngokucindezeleka kwakho futhi unomuzwa wokuthi sekunzima ukubhekana nakho, ungangabazi ukucela usizo nesiqondiso kudokotela wakho noma kuchwepheshe wezempilo omethembayo.

Okokugcina, into ebaluleke kakhulu okufanele uyikhumbule

Ukucindezeleka kuyinto sonke esibhekana nayo ngezinga elithile empilweni yethu, kuyingxenye yesipiliyoni somuntu. Ngenhlanhla, imizimba yethu inendlela ehlakaniphile kakhulu futhi ekhethekile ebizwa ngokuthi i-HPA axis yokubhekana nezinsongo nezinselele ezinjalo nokusivikela engozini.

Kodwa-ke, kumelwe sikhumbule futhi ukuthi uma sibhekene nokucindezeleka okweqile noma okuhlala isikhathi eside, ibhalansi ebucayi yale axis ye-HPA iyalahleka, ukusebenza kwayo kuyaphazamiseka, futhi izinkinga ezahlukene zempilo zingavela. Abacwaningi basafunda ingaphakathi nengaphandle kwale axis ye-HPA, okungukuthi, yonke imisebenzi yayo ngokujulile.

Okwamanje, into engcono kakhulu esingayenza ukuzama ukuziqhelelanisa nezinto ezibangela ukucindezeleka ngangokunokwenzeka futhi silawule ukucindezeleka okuvelayo. Uma uzizwa sengathi impilo yakho icindezela kakhulu futhi ukuthola kunzima ukubhekana nayo, khuluma nodokotela ngakho. Bakulungele ukukusiza nokukuqondisa.

I - axis ye-HPA, ukucindezeleka, i-cortisol, i-hypothalamus, i-pituitary gland, izindlala ze-adrenal, ama-hormone