Txhua Yam Kom Paub Txog Adrenal Nkees thiab Adrenal Fatigue Diet

Zoo Siab

• Dab tsi yog Adrenal Fatigue, Xijpeem?
• Dab tsi ua rau Adrenal Fatigue?
• Cov tsos mob Adrenal Fatigue Common
• Yuav Ua Li Cas Txheeb Xyuas Adrenal Nkees
• Kev Kho Mob Adrenal Fatigue
• Yuav Ua Li Cas Txog Adrenal Fatigue Diet?
• Leej twg yuav tsum tau sim Adrenal Fatigue Diet?
• Cov Kab Hauv Qab
• Ntsuam xyuas rau

Ah, adrenal qaug zog. Qhov xwm txheej uas koj yuav tau hnov ​​txog ... tab sis tsis muaj lub tswv yim nws txhais li cas. Tham txog #relatable.

Adrenal qaug zog yog lo lus buzz uas tau muab rau cov tsos mob uas cuam tshuam nrog lub sijhawm ntev, kev ntxhov siab ntau heev.Yog tias koj nyeem qhov no, muaj lub sijhawm koj Google cal zoo li kev ua si ntawm Tetris thiab / lossis koj tus kheej txheeb xyuas raws li Kev Nyuaj Siab. . Yog li ua li cas heck koj paub yog tias koj muaj adrenal qaug zog lossis tsuas yog qhov tob-tob tob hauv lub lim tiam tsis zoo ntawm kev ua haujlwm?

Ntawm no, cov kws paub txog kev noj qab haus huv holistic coj koj cov lus qhia rau adrenal qaug zog, suav nrog qhov kev qaug zog ntawm adrenal yog dab tsi, yuav ua li cas yog tias koj muaj, thiab yog vim li cas cov kev kho mob adrenal qaug zog tuaj yeem muaj txiaj ntsig zoo rau txhua tus.

Dab tsi yog Adrenal Fatigue, Xijpeem?

Raws li koj tuaj yeem twv, kev qaug zog ntawm adrenal yog cuam tshuam nrog cov qog adrenal. Raws li kev kho dua tshiab: Cov qog adrenal yog ob lub kaus mom me me uas nyob rau saum lub raum. Lawv me me, tab sis lawv ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm tag nrho lub cev; Lawv lub luag haujlwm tseem ceeb yog tsim cov tshuaj hormones tseem ceeb xws li cortisol, aldosterone, epinephrine, thiab norepinephrine, piav qhia tus kws kho mob naturopathic Heather Tynan. Piv txwv li, cov qog no teb rau kev ntxhov siab los ntawm churning tawm cortisol (lub "kev ntxhov siab" hormone) los yog tso norepinephrine (lub "sib ntaus los yog ya" hormone).

Cov tshuaj hormones cuam tshuam rau txhua yam hauv lub cev, thiab txij li cov qog no tsim cov tshuaj hormones, lawv muaj tes nyob rau hauv cov lej ntawm lub cev ua haujlwm ib yam. Piv txwv li, vim tias lawv tsim cov tshuaj cortisol, "cov qog adrenal tsis koom nrog hauv kev ua haujlwm xws li tswj cov ntshav qab zib, tswj cov metabolism, tswj kev mob, ua tsis taus pa, mob leeg, thiab ntau ntxiv," piav qhia txog kev noj qab haus huv kws tshaj lij Josh Ax, DNM, CNS, DC, tus tsim ntawm Ancient Nutrition, thiab tus sau ntawm lub Kev noj haus Keto thiab Collagen noj.

Feem ntau, cov qog adrenal yog tus kheej tswj hwm tus kheej (txhais tau tias lawv ncaws rau hauv lawv tus kheej, zoo li lwm yam hauv nruab nrog cev) thiab tsim cov tshuaj hormones los teb rau cov stimuli sab nraud (xws li email ua haujlwm ntxhov siab, ntshai tsiaj, lossis HIIT workout) nyob rau hauv txoj cai koob tshuaj. Tab sis nws muaj peev xwm ua rau cov qog ua haujlwm tsis zoo (lossis qaug zog) thiab kom tsis txhob tsim cov tshuaj hormones raws sijhawm. Qhov no hu ua "adrenal insufficiency" lossis Addison tus kab mob. "Adrenal tsis txaus yog kev kho mob-lees paub kev kho mob uas qib ntawm cov tshuaj hormones adrenal (zoo li cortisol) qis heev uas lawv tuaj yeem ntsuas los ntawm kev kuaj mob," piav qhia Tynan.

Nov yog qhov uas nws tau ua kom yuam kev: "Qee lub sijhawm, tib neeg muaj 'hauv nruab nrab ntawm tus mob'," hais tias tus kws kho mob ua haujlwm thiab tiv thaiv kev laus Mikheil Berman MD, nrog Hormone Kho. "Lub ntsiab lus, tias lawv qib adrenal hormone tsis yog yog li tsawg uas lawv muaj tus kab mob Addison, tab sis hais tias lawv cov qog adrenal tsis ua haujlwm zoo txaus rau lawv hnov ​​lossis noj qab nyob zoo. "Qhov no hu ua adrenal qaug zog. thiab naturopaths lees paub tias yog adrenal qaug zog.

"Adrenal qaug zog tsis tau lees paub raug lees paub los ntawm International Classification of Diseases, Tenth Revision (ICD-10) system, uas yog cov txheej txheem ntawm kev kuaj xyuas cov lej lees paub los ntawm kev tuav pov hwm thiab lees paub los ntawm ntau tus kws kho mob Western," hais tias Dr. Berman. (Related: Yuav Ua Li Cas Ntsuas Koj Cov Tshuaj Hormones Rau Lub Zog Kawg).

"Tsis muaj pov thawj tshawb fawb tshwm sim los txhawb kev qaug zog adrenal ua qhov mob zoo," pom zoo Salila Kurra, MD, endocrinologist thiab tus pab xibfwb qhia tshuaj ntawm Columbia University Medical Center. Txawm li cas los xij, cov kws kho mob thiab kws tshaj lij fab kev noj qab haus huv uas tau kawm tiav hauv cov txheej txheem sib txawv zoo li tsis xav li cas.

Dab tsi ua rau Adrenal Fatigue?

Kev nyuaj siab. Ntau yam ntawm nws. "Adrenal qaug zog yog ib yam mob tshwm sim los ntawm overstimulation ntawm cov qog adrenal vim kev nyuaj siab mus ntev," hais tias Axe.

Thaum koj ntxhov siab (thiab qhov kev ntxhov siab tuaj yeem yog lub cev, lub hlwb, kev xav, lossis kev sib txuas ntawm peb) cov qog adrenal tau hais kom tso cortisol rau hauv koj cov hlab ntsha. Thaum koj ntxhov siab heev, lawv ua rau cov cortisol tsis tu ncua, uas ua rau lawv dhau mus thiab ua rau lawv poob, hais tias Axe. "Thiab nyob rau lub sijhawm ntev, qhov kev nyuab siab no cuam tshuam nrog lawv lub peev xwm los ua lawv txoj haujlwm thiab tsim cov tshuaj cortisol thaum lawv xav tau." Qhov no yog thaum adrenal qaug zog.

"Adrenal qaug zog tsoo thaum koj tsis tuaj yeem tsim cov tshuaj cortisol txaus, vim tau nyob hauv kev nyuaj siab ntev (thiab tsim cov qib cortisol siab) rau lub sijhawm ntev," piav qhia Dr. Berman.

Kom meej meej: Qhov no tsis txhais tau tias yog ib hnub nyuaj siab hauv chaw ua haujlwm lossis txawm tias muaj lub lim tiam lossis hli nyuaj siab, tab sis yog p-r-o-l-o-n-g-e-d lub sijhawm muaj kev ntxhov siab ntau ntxiv. Piv txwv li, hli ntawm kev ua kom muaj zog ntau ntxiv (nyeem: cortisol-spiking) qoj ib ce zoo li HIIT lossis CrossFit tsib lossis ntau zaug hauv ib lub lis piam, ua haujlwm 60 teev hauv ib lub lis piam, cuam tshuam nrog tsev neeg/kev sib raug zoo/phooj ywg ua yeeb yam, thiab tsis tau pw txaus. (Muaj feem xyuam: Qhov Txuas Ntawm Cortisol thiab Kev Ua Haujlwm)

Cov tsos mob Adrenal Fatigue Common

Kev ntxhov siab, cov tsos mob cuam tshuam nrog adrenal qaug zog feem ntau tau piav qhia los ntawm cov kws kho mob tias "tsis yog tshwj xeeb," "vague," thiab "tsis meej."

"Muaj ntau cov tsos mob cuam tshuam nrog adrenal qaug zog tuaj yeem cuam tshuam nrog ntau yam mob thiab cov kab mob xws li thyroid tsis ua haujlwm, mob autoimmune, kev ntxhov siab, kev nyuaj siab, lossis kev kis mob," Tynan hais.

Cov tsos mob no muaj xws li:

• Generalized qaug zog

• Teeb meem pw tsaug zog lossis pw tsaug zog

• Lub hlwb pos huab thiab tsis muaj kev tsom xam thiab kev txhawb siab

• Ua kom plaub hau thiab ntsia hlau hloov xim

• Kev coj khaub ncaws tsis xwm yeem

• Kev qoj ib ce tsawg thiab ua kom rov zoo

• Tsawg kev txhawb siab

• Tsawg kev sib deev

• Cravings, tsis qab los noj mov, thiab teeb meem digestive

Cov npe ntawd yuav ntev, tab sis nws nyob deb ntawm qhov ua tiav. Vim tias tag nrho koj cov tshuaj hormones cuam tshuam nrog, yog tias koj qib cortisol tsis tawm, koj lwm qib qib zoo li progesterone, estrogen, thiab testosterone qib yuav zoo li yuav raug pov tseg ib yam. Lub ntsiab lus: Txhua tus neeg uas muaj adrenal qaug zog tuaj yeem pib raug kev txom nyem los ntawm lwm yam tshuaj hormonal, uas tuaj yeem ua rau cov tsos mob thiab tsis meej pem rau cov kws kho mob. (Saib ntxiv: Estrogen Dominance yog dab tsi?)

Yuav Ua Li Cas Txheeb Xyuas Adrenal Nkees

Yog tias ib qho kev sib koom ua ke ntawm cov tsos mob saum toj no zoo li paub, koj thawj kauj ruam yog tham nrog tus kws kho mob. "Yog tias koj tab tom ntsib [kev] nkees nkees, nws yog qhov tseem ceeb heev uas yuav tsum tau kuaj xyuas thiab txheeb xyuas qhov laj thawj," Dr. Kurra hais.

Tab sis vim tias ntau tus kws kho mob hauv Western tsis paub txog kev qaug zog ntawm adrenal raws li kev kuaj mob tiag tiag, hom kws kho mob uas koj nrhiav yuav cuam tshuam rau hom kev kuaj mob thiab kev kho mob uas koj tau txais. Ib zaug ntxiv, cov kws kho mob naturopathic, cov kws kho mob sib xyaw, cov kws kho mob, kws kho mob ua haujlwm tau zoo, thiab cov kws kho mob tiv thaiv kev laus feem ntau yuav kuaj mob thiab kho cov tsos mob li qaug zog adrenal dua li koj tus kws kho mob lossis kws kho mob sab hauv. (Related: Dab tsi yog Functional Medicine?)

Yog tias koj xav tias koj tab tom cuam tshuam nrog cov qog ua haujlwm tsis zoo, Tynan qhia kom nug koj tus kws kho mob kom ua qee yam hu ua plaub-taw tes cortisol kuaj, uas tuaj yeem ntsuas koj qib cortisol nrog rau kev hloov pauv txhua hnub hauv cov qib ntawd.

Tab sis (!!) vim tias adrenal qaug zog tuaj yeem ua rau cov qog adrenal qis tab sis tsis "qis txaus kom tsim nyog raws li Addison tus kab mob" lossis coj lawv tawm ntawm "ib txwm" ntau ntawm kev sim, lees paub qhov xwm txheej yuav luag tsis yooj yim sua, Tynan hais . Yog tias qhov kev sim rov qab los tsis zoo (raws li nws yuav zoo li yuav), cov kws kho mob ib txwm yuav saib xyuas lwm yam hauv qab los yog kho cov tsos mob ntawm tus kheej.

Piv txwv li, thaum tsis muaj qhov kuaj pom zoo, "tus kws kho mob ua haujlwm tseem tuaj yeem lees paub thiab kho raws li adrenal qaug zog, thaum tus kws kho mob pom zoo yuav pom tau tias muaj kev ntxhov siab thiab tsuas yog sau Xanax, uas yuav tsis kho qhov teeb meem," hais. Dr. Berman.

Txawm li cas los xij, nyob rau sab nraud ntawm tib lub npib, Dr. Kurra hais tias, nws "kev txhawj xeeb nrog kev kuaj mob qog nqaij hlav qog nqaij hlav yog tias ib tus neeg cov tsos mob tsis tau daws yog tias muaj lwm qhov teeb meem uas koj tsis nco qab lawm. yuav dhau mus nrog ib tus neeg muaj kev nkees nkees yuav nyob ntawm tej yam xws li lawv lub hnub nyoog, poj niam txiv neej, thiab keeb kwm kho mob yav dhau los. " (Kuj pom: Tus Mob Nkees Nkees Li Cas?)

Kev Kho Mob Adrenal Fatigue

Suab nyuaj? Nws yog. Tab sis txawm hais tias qaug zog adrenal yuav tsis yog ib yam mob pom los ntawm cov tshuaj Western, cov tsos mob yog tiag tiag ntau, hais tias Tynan. "Cov kev cuam tshuam ntawm kev nyuaj siab ntev tuaj yeem ua rau muaj teeb meem."

Cov xov xwm zoo yog "nws feem ntau lees paub tias muaj peev xwm cuam tshuam tsis zoo rau cov qog adrenal los ntawm ib xyoos ntawm kev nyuaj siab ntev tuaj yeem, nrog kev saib xyuas kom raug, kho tau li ntawm ib hlis," nws hais. Yog li, ob xyoos ntawm kev ntxhov siab ntev yuav siv sijhawm ob lub hlis, thiab lwm yam, Tynan piav qhia.

Okay, ok, yog li koj yuav tso cai rau koj cov qog adrenal kho li cas? Nws yooj yim zoo nkauj, tab sis tuaj yeem zoo li txaus ntshai: "Koj yuav tsum tswj koj qib kev ntxhov siab," hais tias Len Lopez, DC, CSC, kws kho mob pob txha thiab ntawv pov thawj kws kho mob noj tshuaj. "Qhov ntawd txhais tau hais tias koj yuav tsum tau txiav txim siab ua tej yam uas ua rau koj ntxhov siab ntau dua. Thiab pib ua tej yam uas yuav pab koj kom tsis txhob ntxhov siab." (Txog: 20 Txoj Kev Txhim Kho Kev Nyuaj Siab Yooj Yim).

Qhov ntawd txhais tau hais tias siv hluav taws xob tsawg dua thaum hmo ntuj, tsawg hnub ntev ntawm qhov chaw ua haujlwm thaum ua tau, thiab tsawg dua (nquag) HIIT kev tawm dag zog. Qhov ntawd tseem txhais tau tias nrhiav tus kws tshaj lij kho mob hlwb uas tuaj yeem pab koj tswj hwm kev nyuaj siab hauv zej zog thiab kev ntxhov siab, xav txog, ua pa tob tob, ua haujlwm zoo, thiab sau ntawv.

Yuav Ua Li Cas Txog Adrenal Fatigue Diet?

Cov neeg feem coob nrog adrenal qaug zog kuj tseem "sau tseg" qee yam hu ua adrenal qaug zog noj. "Nws yog ib txoj hauv kev tshwj xeeb ntawm kev noj mov uas lub hom phiaj txo qis cov tsos mob cuam tshuam nrog adrenal qaug zog, thaum tseem muab lub cev nrog cov khoom noj uas nws xav tau los kho tus mob thiab pab koj rov qab mus rau lub xeev kev noj qab haus huv," piav qhia Tynan. "Nws yog ib txoj hauv kev kho koj lub cev los ntawm sab hauv."

Kev noj zaub mov tsis txaus hauv lub cev lub hom phiaj kom tswj tau cov ntshav qab zib thiab sib npaug qib cortisol los ntawm kev txwv cov piam thaj thaum nce kev noj cov protein, noj qab nyob zoo, veggies, thiab cov nplej tag nrho (aka noj zaub mov zoo rau tib neeg feem coob).

Yuav ua li cas yog qhov no yuav pab nrog adrenal qaug zog? Refined carbohydrates sai sai zom rau hauv cov suab thaj tom qab koj noj lawv, uas ua rau muaj kev nce siab hauv cov ntshav qab zib tom qab poob qis, piav qhia Tynan. Qhov no siv koj lub zog qib ntawm lub rollercoaster - uas, rau ib tus neeg uas muaj cov tsos mob ntawm kev qaug zog tas li thiab qaug zog, tsis zoo. Cov dej haus muaj zog thiab lwm yam khoom muaj caffeinated tuaj yeem ua rau muaj txiaj ntsig zoo ib yam, thiab vim li ntawd, kuj tseem txwv tsis pub siv.

Nyob rau sab ntxeev, cov rog noj qab haus huv thiab cov khoom noj muaj txiaj ntsig zoo ua rau cov ntshav qab zib ua kom qeeb thiab txhawb cov ntshav qab zib kom ruaj khov txhua hnub, hais tias Lopez. Kev noj cov macro no tseem ceeb tshwj xeeb thaum pib ntawm hnub, nws hais. "Kev hla kev noj tshais yog qhov tseem ceeb tsis muaj kev noj haus. Cov neeg uas muaj adrenal qaug zog yuav tsum tau noj ib yam dab tsi thaum sawv ntxov kom lawv cov ntshav qab zib nce mus txog qib noj qab haus huv tom qab ib hmos ntawm nws dipping."

Kev noj zaub mov tsis txaus siab rau cov khoom noj uas muaj mob los yog nyuaj rau zom thiab tuaj yeem ua rau muaj teeb meem hauv plab. Lopez hais tias "kev khaus khaus thiab o hauv plab ua rau cov qog adrenal tsim cov cortisol ntau dua los daws qhov mob, uas lub cev tsis tuaj yeem daws tau tam sim no," Lopez hais. (Muaj feem cuam tshuam: Puas yog Koj Cov Kab Mob Hlwb Ua Rau Koj Nkees?) Qhov ntawd txhais tau tias txiav cov hauv qab no:

• Cov dej haus caffeinated

• Qab zib, sweeteners, thiab khoom qab zib

• Ua kom cov carbohydrates yooj yim thiab cov khoom qab zib xws li cov nplej, qhob cij dawb, ncuav qab zib, thiab khoom qab zib.

• Cov nqaij ua tiav, zoo li txias txiav, salami

• Cov nqaij liab zoo dua

• Hydrogenated roj thiab zaub roj zoo li taum pauv, canola, thiab roj pob kws

Thaum noj zaub mov yuav ua rau txiav rov qab rau qee yam khoom noj, Ax ua ib qho tseem ceeb: Kev noj zaub mov kom qaug zog yog ntau dua txog kev noj mov. ntau cov khoom noj uas ua rau koj zoo siab thiab txhawb koj lub cev tiv thaiv kev txwv. "Qhov kev noj haus no tsis yog hais txog kev txo qis calories. Qhov tseeb, tsuas yog qhov rov qab; vim tias kev txwv ntau dhau tuaj yeem ntxhov siab rau adrenals ntxiv," nws hais.

Cov zaub mov los hais txog kev noj zaub mov tsis txaus adrenal:

• Txiv maj phaub, txiv ntseej, avocados, thiab lwm yam rog zoo

• Cruciferous zaub (Cauliflower, broccoli, Brussels sprouts, thiab lwm yam)

• Fatty fishes (xws li cov ntses ntses qus)

• Free-ntau qaib thiab qaib ntxhw

• Nyias noj nyuj

• Cov pob txha

• Ceev, xws li walnuts thiab almonds

• Noob, chia, thiab flax

• Kelp thiab seaweed

• Celtic lossis Himalayan hiav txwv ntsev

• Cov khoom noj fermented nplua nuj nyob rau hauv probiotics

• Chaga thiab cordyceps tshuaj ntsuab nceb

Au, thiab haus dej kom ntau yog qhov tseem ceeb, ntxiv Tynan. Tias yog vim li cas lub cev qhuav dej tuaj yeem ua rau cov qog adrenal ntxiv thiab ua rau cov tsos mob tsis zoo. (ICYWW, ntawm no yog qhov lub cev qhuav dej ua rau koj lub hlwb).

Leej twg yuav tsum tau sim Adrenal Fatigue Diet?

Sawv daws! Tiag tiag. Txawm hais tias koj muaj adrenal nkees lossis tsis, adrenal qaug zog noj yog phiaj xwm noj zaub mov zoo, hais tias sau npe tus kws noj zaub mov Maggie Michalczyk, RNN, tus tsim ntawm Ib Zaug Thaum Lub Taub Hau.

Nws piav qhia: Cov zaub thiab cov nplej tag nrho yog cov zaub mov muaj fiber ntau, cov vitamins, thiab cov zaub mov, uas feem ntau ntawm peb tsis txaus. "Ntxiv ntau cov khoom noj no rau hauv koj lub phaj (thiab ua kom cov khoom uas muaj suab thaj ntau) yuav pab txhawb koj lub zog thiab txhim kho kev zom zaub mov, txawm tias koj muaj adrenal qaug zog lossis tsis," nws hais. (Related: Yam Koj Yuav Tsum Paub Txog Kev Noj Qab Haus Huv Tsis Txaus Siab).

Tsis tas li ntawd, qhov tseem ceeb ntawm cov protein zoo tuaj yeem nce qib hlau, uas tuaj yeem tiv thaiv cov tsos mob ntawm ntshav qab zib thiab vitamin B12 tsis txaus, uas tuaj yeem ua rau koj nkees, hais tias Lisa Richards, C.N.C., kws noj zaub mov thiab tus tsim ntawm Candida Diet. Ntxiv rau, "cov rog noj qab haus huv tuaj yeem txo qhov mob hauv lub cev, uas paub tias ua rau qaug zog thiab ntau yam kev noj qab haus huv uas tsis yog qaug zog adrenal," nws hais. (Saib Ntxiv: Qhov no yog Qhov Mob Hlwb Ua Rau Koj Lub Cev).

Cov Kab Hauv Qab

Thaum lub sij hawm "adrenal qaug zog" muaj teeb meem vim tias nws tsis feem ntau lees paub tias yog kev kuaj mob, nws tau piav qhia cov tsos mob uas muaj tseeb cuam tshuam nrog cov qog adrenal uas tau nres ua haujlwm tom qab lub sijhawm muaj kev ntxhov siab. Thiab txawm hais tias koj ~ * ntseeg*~ nyob rau hauv adrenal qaug zog los yog tsis, yog tias koj yog ib tug Super Stress Case, thiab tau ib ntus, koj yuav tau txais txiaj ntsig los ntawm kev ua raws li txoj kev kho mob adrenal qaug zog, uas, tiag tiag, tsuas yog txoj kev cia-koj-lub cev-so-thiab-rov qab txoj kev npaj (uas tuaj yeem pab tau txhua tus). Thiab qhov ntawd txhais tau tias ua koj qhov zoo tshaj plaws los txo koj qib kev ntxhov siab thaum noj zaub mov zoo, veggie-nplua nuj txoj phiaj xwm.

Tsuas nco ntsoov: "Cov kev noj zaub mov zoo thiab kev hloov pauv hauv lub neej tsuas yog yuav muaj txiaj ntsig yog tias tsis muaj qhov ua rau muaj cov kab mob tshwm sim rau cov tsos mob uas koj tab tom ntsib," Tynan hais. Nws hais txog qhov tseem ceeb ntawm kev nrhiav kev tawm tswv yim ntawm tus kws kho mob uas koj ntseeg siab tsis yog kev kuaj tus kheej thiab kho tus kheej. Nws hais tias "Kev noj zaub mov thiab kev hloov pauv lub neej tau pom zoo rau cov neeg uas muaj adrenal qaug zog thiab cov tsos mob zoo sib xws yuav tsis ua rau leej twg mob," nws hais. "Tab sis tseem, tus kws tshaj lij yog qib thib ib."

Ntsuam xyuas rau