Jak radzić sobie ze stresem?

Stress can be described as a state of mental, physical or psychological strain caused by adverse or demanding circumstances. High stress levels are connected with excessive levels of the hormon kortyzol, which may cause negative mental and physical outcomes. In “The Cortisol Connection,” Shawn Talbot explains how ciśnienie (“what you feel when życie’s demands exceed your capacity to fulfill those requirements”) can lead to blood levels of cortisol to grow too.

Czynnik hormonalny

Unless amounts of the hormone are brought under control, there’s not much point in exercising or dieta to avoid weight gain and disease. The book describes ways of decreasing cortisol to levels compatible with exceptional health. Stress is your body’s way of reacting to threat. The experience of anxiety or a perceived threat to security, standing, or well-being activates the release of a complex hormonal blend into the blood, which switches the body into’fight or flight’ mode. Stress symptoms include anxiety, irritability, insomnia, trawienie issues and depression.

Additionally, excessive stress quenches the immune system, increasing exposure to infection; and shuts down the mind, resulting in difficulty concentrating and to inadequate decision-making. Cortisol is one of the most significant stress-related hormones, acting on the brain to control mood, motivation and anxiety. At normal levels, it exerts beneficial effects, but when levels become too high it may cause unhealthy weight gain, higher blood pressure and immune system deficiencies.

Kortyzol

Odgrywa i może odgrywać pozytywną rolę w codziennym życiu. W umiarkowanych ilościach reguluje czujność, aktywność i poziom relaksu, Codzienny akt budzenia się ze snu następuje wzrost poziomu kortyzolu, aby zaoferować energię na potrzeby dnia, podczas gdy inny wzrost późnym popołudniem oferuje drugi wiatr. Krótkotrwałe skoki poziomu kortyzolu występują również w odpowiedzi na doświadczenia postrzegane jako ekscytujące i przyjemne, takie jak wspinaczka skałkowa u dorosłych lub oczekiwanie na prezenty urodzinowe u dzieci.

A boost in brainpower is the main reason a lot of individuals work better under pressure, which also promotes resilience and, at least briefly, increases immunity to pathogens. The causes of chronic (continuing ) stress are diverse and extremely individual: one individual’s stressor could be another’s relaxant. However, some fairly universal causes of negative stress are bereavement, unemployment and sleep deprivation.

Przewlekły stres

A chronically stressed body generates higher cortisol levels than normal, which adds the issue of obese to life’s other burdens. Furthermore, the fat obtained with cortisol-induced pressure tends to accumulate around the abdomen, and is connected with the development of diabetes, cardiovascular disease and rak. But it doesn’t end there: cortisol secretion increases with age, explaining why most men and women grow fatter with all the years, and why people who have high anxiety levels are less able to get rid of weight than relatively unstressed people, even when exercising.

To cap it all, excessive levels of cortisol can’t just lead to disease and accelerate aging but may also act on the brain right, increasing forgetfulness and accelerating the development of ailments like Alzheimer’s disease. Thus, the best chance of combating weight gain and health problems seems to lie in minimising or, better still, eliminating anxiety triggers which cause the immoderate cortisol raises in the first location. It turns out that the negative effects of chronic stress can be reversed (even in people almost 100 years old) via stress-lowering clinics, regular exercise and optimum nutrition.

Zobaczmy...

In a perfect world, everybody would sleep at least eight hours each night, have just a brief work commute, spend a maximum of seven hours every day working and have tons of free time. For people who reside in the real world, but the author provides this book as a manual for navigating successfully through stressful situations into a continuous state of good health. That plenty of research went into the creation of the publication is evidenced by the extent and range of its references, including 15 books and nearly 300 journal article citations present at the time of book – a helpful compendium in its own right.

Istnieją rozdziały poświęcone suplementów, które produkują asortyment efektów: adaptacja lęku, kontrola kortyzolu, metabolizm i komfort. Wspólne suplementy diety, aby zapobiec są również rejestrowane, z jasnym wyjaśnieniem negatywnych skutków długoterminowych. Dodatek zawiera codzienne programy żywieniowe i obszerną bibliografię. To niefortunne, jednak pisarz kładzie większy nacisk na stosowanie suplementów diety niż na tych z odżywiania i ćwiczeń.

Suplementacja

One difficulty with food supplementation is its deviation from nature: food is supposed to be consumed in its natural milieu, in which the many nutrients can interact in ways best fitted for great health. An orange, as an instance, provides about 70 mg of vitamin C, but this vitamin is embedded in a matrix of fiber which can help maintain bowel health, and also contains witamina A, some B vitamins, and the minerals magnesium and calcium – using a little dose of energy (about 50 calories) to boot. The typical vitamin C supplement gives an overwhelming excess (usually 1000 mg) of the vitamin; no fiber; and an assortment of fillers, sweeteners, binders and other potentially harmful additives. Many studies, such as a recent randomised controlled trial, have shown that positive changes in diet can effectively enhance mental health even in cases of clinically diagnosed depression.

Kiedy do zmian w diecie dodamy rutynowe ćwiczenia, rezultaty są o wiele bardziej spektakularne. Powszechnie wiadomo, że dobre zdrowie jest możliwe do osiągnięcia poprzez prawidłowe odżywianie, ćwiczenia i mniejszy stres. The Cortisol Connection opisuje sposoby na dostrojenie zdrowia psychicznego i fizycznego poprzez obniżenie poziomu kortyzolu. Napisana w języku dostępnym dla laików, dokumentuje liczne przypadki pozytywnych rezultatów z suplementów diety obniżających poziom kortyzolu. Badania nadal pokazują, że większość ludzi może zmniejszyć poziom kortyzolu i stresu skutecznie poprzez spożywanie żywności idealnego typu i w odpowiednich ilościach, bez rozbijania banku. Mimo to, w tych czasach większej wrażliwości i niepewności nad pracą, rodziną i interakcji społecznych, ta książka może dostarczyć przydatnych wskazówek na temat obsługi wszelkich towarzyszących stresu.