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Kortizol

Ovo je diskusija na temu Kortizol u podforumu Stres
Molim savjete za njegovo snižavanje. Samo, molim vas, bez savjeta tipa ...

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Stres Uzrok i posljedice stresa, kako izbjeći ili ublažiti stres

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Nepročitano 28-07-15, 18:38   #1
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Zadani Kortizol

Molim savjete za njegovo snižavanje. Samo, molim vas, bez savjeta tipa - uredan san. Znam da je za kortizol bitan san, no ja već 4 mjeseca patim od nesnosne nesanice za koju očito nema lijeka.
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Nepročitano 28-07-15, 18:51   #2
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Zadani

Probaj sa fizičkom aktivnošću.
Kortizol u fizičkoj aktivnosti igra igru u ravnoteži anabolizma i katabolizma.
Stres proizvodi kortizol a on traži da se organizam obnavlja.
Možda se kod tebe dogodio poremećaj da se on previše proizvodi i stalno traži obnavljanje a da organizam nema potrebe za to.

Možeš probat sa nekom vrstom tjelesnog stresa jer bi to mogao biti dobar razlog tj. odgovor kortizolu za obnavljanjem mišićih tkiva.
Dala bi mu instrukciju gdje da djeluje.


Stone



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Jesam (29-07-15), ne znam (28-07-15)
Nepročitano 29-07-15, 14:51   #3
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Zadani

Evo par savjeta vezanih uz kortizol ovdje:

http://tuzlanski.ba/smanjite-nivo-ko...rirodan-nacin/

Načini za prirodno snižavanje nivoa kortizola:

1. Koristite prirodne suplemente koji smanjuju nivo kortizola: bosiljak, zlatni korijen, magnoliju, glutamin, vitamin C. Također folna kiselina i vitamin B5 mogu smanjiti nivo kortizola. Mogu se naći u hrani poput ribe, mahunarkama, integralnim žitaricama, sjemenu suncokreta.

2. Jedite u regularnim intervalima tokom dana. Izbjegavajte preskakanje obroka jer ovo dovodi do oslobađanja kortizola.

3. Hranite se zdravo, sa dosta voća i povrća. Hrana sa niskim glikemijskim indeksom kao što su jaja će smanjiti nivo kortizola dok će hrana od cijelog zrna žitarice kontrolirati proizvodnju kortizola u tijelu.

4. Koristite tehnike za smanjenje stresa kad god je to potrebno: joga, meditacija, hipnoza. Čak i jednostavno ležanje na podu sa gledanjem u jednu tačku pri čemu se koncentrišete na disanje vam može pomoći. Kad god je moguće, izađite napolje i prošetajte.

5. Izbjegavajte stimulanse. Klonite se energetskih pića koja sadrže mnogo šećera i kofeina. Stimulansi navikavaju organizam na dominaciju simpatikusa. Stimulansi takođe mogu ometati šablone spavanja. Ako morate popiti kafu, nemojte da to bude u poslijepodnevnim satima.

6. Ne pretjerujte sa vježbanjem. Treniranje od više od dva dana u nizu će poremetiti vaš ritam i povećati nivo kortizola. Ako vam se tijelo ne oporavi od prethodnog vježbanja, odmarajte se još jedan dan od vježbanja ili to radite manjim intenzitetom.

7. Idite na vrijeme u krevet (optimalno je lijeganje u 22 sata jer je najbitniji san između 22-24:30 kada se luči melatonin). Za one koji rade noću, kupite tamne zavjese i trudite se da održite isti ritam spavanja i buđenja kao i kad radite danju.


slobodni.net za slobodni svijet



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Nepročitano 29-07-15, 14:54   #4
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Zadani

Načini opuštanja i lakšeg podnošenja stresa:

Odmarajte se. Ranije odlazite na spavanje. Možda će Vam trebati 9 sati sna, čak i više – nema veze. San nije trošenje vremena. Ništa ne može zamijeniti kvalitetan odmor.

Svakodnevna meditacija i povezano disanje (vježbe disanja) - već i nekoliko minuta pokazati će rezultate.

Smijte se! Smijeh je najbolji lijek. Gledajte komedije – ako treba, svaki dan! Birajte društvo optimističnih osoba. Smanjite na minimum gledanje uznemiravajućeg sadržaja na TV-u i Internetu.

Lagano vježbajte. Hodanje, yoga, tai chi, rastezanje, vježbe disanja povoljno djeluju na rad nadbubrežnih žlijezda. Izbjegavajte iscrpljujuće vježbe.

Pijte dovoljno vode. Zamijenite vodu iz pipe sa filtriranom ili izvorskom vodom.

Pripazite da unosite dovoljno kalija. Kalij je od iznimne važnosti za rad adrenalnih žlijezda. Voće i povrće su dobar izvor kalija. Uključite u svoju dijetu mrkvu, kukuruz, avokado, paradajz, šparoge, špinat, jabuke, marelice, banane, naranče, kruške, jagode i alge.

Vitamin B5 (pantotenska kiselina) je također važan za rad nadbubrežnih žlijezda. Sadrže ga cjelovite žitarice, leća, grah, cvjetača, brokula, paradajz, kikiriki. Ako ne konzumirate redovito ove namirnice, kupite tablete sa kompleksom B vitamina, koje sadrže najmanje 50mg vitamina B5.

Pripazite na unos ostalih vitamina i minerala poput vitamina A, C i E, cinka, kroma, magnezija, mangana, esencijalnih masnih kiselina i aminokiselina. Neke biljke (astralgus, ginseng, sladić, rhodiola, boražina i ashwagandha) pomažu radu nadbubrežnih žlijezda i preporučuju se osobama koje su izložene stresu.

Provedite godišnji odmor bez mobitela, uživajući u lijepoj prirodi sa svojim bliskima.


slobodni.net za slobodni svijet



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ne znam (29-07-15)
Nepročitano 29-07-15, 15:00   #5
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Zadani

Nadalje, savjetujem da napraviš sve pretrage da se vidi uzrok povišenog kortizola, ako je nejasan. Bitno je adresirati i ukloniti pravi uzrok.

Jesi li radila 24-satni kortizol iz sline da se vidi ritam kortizola?

Za sve IMA lijeka, samo je važno biti discipliniran i poduzeti sve što je potrebno za iscjeljivanje. To može biti dugotrajan proces, nema čarobne pilule, ali lijeka svakako ima!


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Nepročitano 29-07-15, 15:14   #6
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Zadani

Još malo savjeta o kortizolu s drugog foruma:

Dvije stvari mogu pomoci za snižavanje kortizola, a to su pravilna prehrana i odmor (ukljucujuci spavanje min. 8 sati, a i vise ako je potreba veca).

Kortizol se pojacano izlucuje prigodom pada secera u krvi. Inzulin supresira kortizol i zato bi trebao nastojati drzati razinu secera u krvi, odnosno inzulina, stabilnom tijekom dana. To se moze ciniti pravilnom prehranom, odnosno konzumiranjem 6 ili vise malih obroka, koji sadrze ugljikohidrate iskljucivo niskog GI (ugljikohidrati visokog GI provociraju inzulin, koji naglo fluktuira, sto ima negativne posljedice na razinu secera u krvi, te posljedicno kortizola, akumulira se masno tkivo, a dugorocno pada inzulinska osjetljivost misica) proteine i zdrave masti. Ne zaboravi na vitamine i minerale, posebno one sa antioksidativnim svojstvima. Iznimka u odnosu na ostale obroke su obroci u vrijeme i poslije vjezbanja. Vjezbanjem se trose glikogenske rezerve i pada secer u krvi. Razina inzulina pada, a razina katabolickih hormona (ukljucujuci kortizol) raste. Da bi usporio katabolicki proces, neposredno prije i za vrijeme treninga trebas piti izotonicnu otopinu, koja sadrzi glukozu, minerale (magnezij, kalij, natrij), antioksidanse (vitamine C i E) i Whey (5-10 g). Odmah nakon treninga obavezno popiti PWM (glukoza u velikoj kolicini, proteini, glutamin zbog imunosustava, leucin ako ga mozes nabaviti), cime ces stimulirati inzulin u trenutku najvece inzulinske osjetljivosti misica, inzulin ce djelovati supresivno na kortizol i preokrenut ce katabolizam u anabolizam. Zbog PWM-a ce inzulinska osjetljivost misica ostati visoka jos neko vrijeme, stoga 1-2h nakon vjezbanja pojedi (ili popij) drugi PWM, koji bi trebao sadrzavati dosta proteina, manje glukoze (nekih 4-5g) i glutamin. Time ce misici dulje vremena zadrzati povecanu inzulinsku osjetljivost, te ce inzulin biti optimalno stimuliran za visesatno zadrzavanje razine, sto uz pravilnu prehranu i odmor u ostatku dana znaci anabolizam.


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ne znam (29-07-15)
Nepročitano 29-07-15, 15:17   #7
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Zadani

Savjeti kod poremećaja kortizola:

http://www.ordinacija.hr/halo-doktor...nja-kortizola/

http://www.ordinacija.hr/halo-doktor...ezna-zlijezda/


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ne znam (29-07-15)
Nepročitano 29-07-15, 15:54   #8
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Zadani

Probaj 10 tjedana uzimati 340 mg Rhodiole Rosea dnevno.

To je adaptogen, a oni pomažu u nošenju sa stresom. http://www.lifeextension.com/Magazin...rtisol/Page-01

Ovaj je članak baziran na hrpi istraživanja i mislim da bi svakako trebala to probati.


Ovdje možeš kupiti http://alternativa-webshop.com/rhodiolin-calivita.html

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Nepročitano 01-09-15, 12:03   #9
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Zadani Sve o kortizolu

Na forumu ima po nekim temama i sa različitih aspekata napisano po nešto o kortizolu.

Kortizol

Nesanica (i dalje na istoj temi)

Bilo bi korisno, s obzirom na kompleksnost funkcije, djelovanja, poremećaja i slično, ovdje dodati šta već nije rečeno u navedenim temama.

Pogledajte i na:

https://hr.wikipedia.org/wiki/Kortikosteroidi

Često ljudi ne znaju o čemu se radi, niti gdje što spada, posebno ako se radi o liječenju. Imala sam prilike da čujem prijateljicu (koja se liječila od lupusa) kako se raduje što umjesto Medrola počinje s Pronizonom (misleći da se riješila hormonske terapije)




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dido (01-09-15), Jesam (01-09-15)
Nepročitano 02-09-15, 12:06   #10
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Zadani

Mislimo da nema potrebe za 2 teme jer se o svemu tome može pisati na temi kortizol, tako da su spojene,


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