Indlela uStress kunye noXolo Osezantsi Kuthintela Ubulili Bakho

Isikhumba sakho sisenza sibe yindawo yokuqala apho u-stress kunye nokulala okungafanelekanga kubonakale khona. Iimpawu ezimnyama, ukuphuma okungazelelwe, ubuso obungacacanga, kunye nokwanda kokuthintela akukhange kube yinto yokuhlobisa kuphela — zii-signals ezibonakalayo zokuphazamiseka kwangaphakathi. Uxhulumaniso phakathi kwengqondo nesikhumba lwenziwa ngeehormone, umsebenzi wokhuseleko, kunye ne-biological circadian, okwenza impilo yengqondo kunye nomgangatho wokulala kube yinto ebalulekileyo yokuphila kwesikhumba.

I-Cortisol, i-hormone ye-stress ephambili yomzimba, ibamba indima ephambili ekutshintsheni u-stress lweengqondo libe yintshukumo ezibonakalayo kwisikhumba. Iveliswa ngama-adrenal glands njengempendulo kwiingozi ezibonakalayo, i-cortisol yahlala ikulungelelanisa umzimba ukuze ubhekane nemiceli mngeni ye-physical. Kwimpilo yanamhlanje, nangona kunjalo, u-stress ongapheli ugcina i-levels ze-cortisol ziphakamile ngexesha elide, kudala umphumo ophazamisayo kwisikhumba.

I-cortisol ephezulu ikhuthaza i-sebaceous glands ukuba ikhiqize i-oyile engakumbi. Le sebum eyengeziweyo, idityaniswe nemeko yokuvuvukala eyenziwa yi-cortisol, ibonelela ngamalungelo afanelekileyo ukuze i-bacteria ebangela i-acne ikhulise. Uphononongo lukhumbuza ukuba abafundi bahlala bephuma kakhulu ngexesha lokuhlolwa, kwaye abasebenzi bezempilo babonisa iingxaki zesikhumba ezandleni eziphezulu — ubungqina obuqondile be-cortisol-acne pathway.

Ngaphandle kwe-acne, i-cortisol ibhujisa umsebenzi wesikhumba sokhuseleko ngokunciphisa ukukhiqizwa kwe-lipids kunye ne-proteins ezibalulekileyo ezigcina ubungqina be-stratum corneum. I-barrier ephazamisekileyo ibonisa ukwanda kokulahleka kwamanzi kwi-transepidermal, ukwanda kokuthintela kwi-irritants, kunye nokuphola kancinci kwiingxaki okanye ukuvuvukala. Abantu abaphantsi kwe-stress engapheli bahlala bexela ukuba isikhumba sabo siba ne-oyile ngakumbi kunye nokungabikho kwamanzi — i-paradox echazwe ngu-cortisol's dual effect kwi-sebum production kunye ne-barrier function.

U-stress ongapheli uphakamisa i-levels ze-cortisol eziphakamisa ukukhiqizwa kwe-oyile ngaxeshanye nokuphazamiseka kwe-barrier yesikhumba, kudala umphumo ophikisanayo wesikhumba esine-oyile kodwa esingabikho kwamanzi abaninzi abantu abaphantsi kwe-stress bayawuhlangabezana nawo.!! I-Cortisol iphinda ibhujise i-collagen kwaye ivinjelwe ukukhiqizwa kwe-collagen entsha. Ngokuhamba kwexesha, lokhu kukhuthaza ukuvela kwemigca emincinci kwaye kunika umphumo wokuncipha kwesikhumba — umphumo ophambili we-premature aging.

Iimpembelelo zokuphazamiseka kwe-immune ze-cortisol ziqhubeka nokuphazamiseka kwendlela yesikhumba yokukhusela kwiingozi kunye nolawulo lwezimo zokuvuvukala. Isikhumba ngokwalo sine-system yokuphendula kwi-stress, kubandakanya ukukhiqizwa kwendawo ye-cortisol-releasing hormone. Oku kuthetha ukuba u-stress uphumeza isikhumba hhayi kuphela nge-cortisol ye-systemic evela kwi-adrenal glands kodwa kunye neehormone ze-stress ezikhiqizwa ngqo ngaphakathi kwesikhumba.

Ubudlelwane phakathi kwe-stress kunye neempawu zesikhumba bujolise kakhulu ngaphezu kwe-acne elula. Iimeko ezininzi zesikhumba ngoku ziqinisekisiwe njengezixhomekeke ku-stress, okuthetha ukuba u-stress lweengqondo lungakhuthaza iimeko ezintsha okanye luphucule iimpawu ezikhoyo ngama-pathways e-biological anokulinganiswa. I-acne ibhujiswa ngempumelelo phantsi kwe-stress ngama-pathways amaninzi ahlangene.

I-cortisol ikhulisa ukukhiqizwa kwe-sebum, i-neuropeptides ezinxulumene ne-stress zikhuthaza ukuvuvukala, kwaye ukunciphisa i-immune okuhambelana no-stress ongapheli kuvumela i-bacteria ye-Cutibacterium acnes ukuba ikhulise ngokukhawuleza. Ngaphezu koko, u-stress uhlala uholela kwiinguquko zokuziphatha — ukuthinta okanye ukupheka ubuso, ukuphosa iindlela zokhathalelo lwesikhumba, ukutya okungafanelekanga, kunye nokulala kancinci — zonke ezi zinto zikhuthaza iimpembelelo ze-biological. I-eczema kunye ne-atopic dermatitis mhlawumbi ziimeko zesikhumba eziphendulayo kakhulu ku-stress.

U-stress ukhuthaza ukukhululwa kwe-cytokines ezivuvukalayo kunye ne-neuropeptides ezivula ngqo umjikelo wokukrwada-ukukrwada kwaye ziphazamise umsebenzi ophazamisekileyo we-barrier ophawulekayo we-eczema. Abaninzi abaguli abane-atopic dermatitis banokukhumbula iimeko ezithile ezibuhlungu ezandleni zabo. I-Psoriasis, iimeko ye-autoimmune, ikwaphendula ku-stress.

Uphononongo lukhumbuza ukuba u-stress lweengqondo ukhuthaza ukukhululwa kwee-mediators ezivuvukalayo ezingenza ukuba i-psoriatic plaques iqalise okanye iphucule. Ipheno ye-Koebner — apho i-psoriasis iphuhliswe kwiindawo zokulimala kwesikhumba — ingase ibonakale ngakumbi ngexesha le-stress ngenxa yokuphola kancinci kunye nempendulo ezivuvukalayo eziphakamileyo. Iimpawu ze-rosacea zihlala zixhomekeke ku-stress yemozulu, ekhuthaza i-vasodilation kunye nokukhululwa kweemolekyuli ezivuvukalayo kwisikhumba sobuso.

Ukuphuma okuhambelana no-stress kungaba yinto eqhubekayo, njengoko ububomvu obubonakalayo buvelisa uxinzelelo lwezenhlalo, kudala umjikelo wokuphazamiseka kunye nokuphuculwa kweempawu. Uphononongo lwezobuchwephesha lukhumbuza ukuba ukuya kwi-70 percent yabaguli be-psoriasis bahlala bejolise ku-stress njengomphumo ophambili wezifo, okwenza ulawulo lwe-stress kube yinxalenye ebalulekileyo yokunyanga iimeko zesikhumba ezivuvukalayo.!! Ukuqonda le miba kukhulisa abantu ukuba baphathe ulawulo lwe-stress njengengxenye efanelekileyo yecebo labo lokuphila kwesikhumba kunokuba baphosele phantsi njengento yesibini.

Ulala akukhona ukuphumla kuphela — yisikhathi esisebenzayo sokulungisa, ukuvuselela, kunye nokubuyisela ibhalansi kuyo yonke imithambo, kuquka nesikhumba. Xa ukuphumla kungeneleki okanye kungalunganga, imiphumo ibonakala ngokukhawuleza ebusweni bakho, kwaye ukungabikho kokulala okungapheli kukhuthaza ukuhamba kwesikhumba ngokomlinganiselo. Ngexesha lezigaba zokulala ezinzulu, ukukhululwa kwe-hormone yokukhula kufika phezulu.

Le hormone ikhulisa ukuphindaphinda kweeseli kunye nokukhiqizwa kwe-collagen, okwenza ukulala okujolise kwi-skin's primary repair window. Abantu abangenalo ixesha lokulala bakhiqiza i-hormone yokukhula encinci, okuphazamisayo ngqo inqubo yokulungisa ebusuku egcina isikhumba sikhululekile, sithambile, kwaye sikhululekile. Uphononongo oluphakanyisiwe olushicilelwe kwi-jenali ye-Sleep lukhumbuza ukuba abantu abangenalo ixesha lokulala babonwa njengabantu abangenamandla, abakhathazekileyo, kwaye abavakali kahle njengoko bephumile.

Ngokuqhelekileyo, abaphandi kwiYunivesithi yeZempilo eCleveland Medical Center baphonononge ukuba abantu abalahlekanga baveza iimpawu ezandleni zokuphila — imigca emincinci, ukungalingani kokuphuza, ukunciphisa i-elasticity, kunye nokuphola kancinci kwi-sunburn. Ukuphuma kwegazi kwisikhumba kuyanda ngexesha lokulala, kulethe i-oyile kunye nezondlo ezifunekayo zokulungisa. Xa ukuphumla kutshatyalaliswa, le miphumo yokuphuma kwegazi iyancipha, ibangela ubuso obuphuzi, obungacacanga, okanye obungaboni kakuhle obuhambelana nokukhathala.

Iimpawu ezimnyama phantsi kwamehlo — ezibangelwa ukuhamba kwegazi kwisikhumba esithambileyo se-periorbital — ziba mbi kakhulu xa ukungabikho kokulala kukhula njengoko i-vasodilation ikhula kwaye isikhumba siba sithambile ngakumbi ngenxa yokungabikho kwamanzi. I-system ye-immune ikwaphinde ixhomekeke kakhulu ekuphumleni. Ukungabikho kokulala kuphakamisa iimpawu ezivuvukalayo kwaye kuphazamisa umsebenzi we-immune, kudala iimeko eziphucula i-acne, eczema, psoriasis, kunye nezinye iimeko zesikhumba ezivuvukalayo.

Nokuba ukunciphisa ukuphumla — ukuthola amahora ayisixhenxe esikhundleni sama-8 — kuboniswe ukuba kukhuphula i-levels ye-cytokine evuvukalayo ye-interleukin-6 kakhulu. Ukungabikho kokulala okungapheli kukhuthaza le miphumo ngokuhamba kwexesha. Ngelixa ubusuku obubi bukhombisa utshintsho lwesikhashana, ukungabikho kokulala okuqhubekayo kuholela kumonakalo ophumayo ohlala unzima ukuwuphosa njengoko imisebenzi yokulungisa yesikhumba ibhujiswa ngaphezulu.

Isikhumba sakho sisebenza kwi-clock ye-biological ye-24-hour ebusisa ukuba nini iindlela ezahlukeneyo ze-cellular zisebenza kakhulu. Ukuqonda le rhythm ye-circadian kukhumbuza ukuba kutheni ixesha leendlela zakho zokhathalelo lwesikhumba kubalulekile kwaye kutheni ukuphazamiseka kwesikhumbuzo sokulala kunemiphumo emikhulu kwiimpilo zesikhumba. Ngexesha lemini, isikhumba sakho sithathela ingqalelo ukuvikeleka.

Ukukhiqizwa kwe-antioxidant kuyanda ukulwa ne-UV radiation kunye ne-pollutants zezemvelo, ukukhiqizwa kwe-sebum kuphakama ukuze kugcinwe i-barrier yesurface, kwaye iimpembelelo ezivuvukalayo zikhululekile ukuphendula ngokukhawuleza kwiingozi. Umsebenzi we-barrier yesikhumba uqine kakhulu ngexesha lemini, kwaye ukulahleka kwamanzi kwi-transepidermal kuphantsi kakhulu. Ebusheni, isikhumba sishintsha sibe kwi-mode yokulungisa kunye nokuvuselela.

Izinga lokwahlula kweeseli liphakama phakathi kwe-11 PM kunye ne-4 AM, xa i-levels ye-hormone yokukhula iphezulu. Ngexesha le, i-DNA eyonakeleyo iyalungiswa, i-collagen entsha ikhiqizwa, kwaye i-stem cells zesikhumba zisebenza kakhulu. Ukuphuma kwegazi kwisikhumba kuyanda, kulethe i-oyile kunye nezondlo ezifunekayo ukuze kuqhubele phambili le miphumo yokuvuselela.

Ukuphuma kwesikhumba kuyanda ebusuku, yiyo le nto ubusuku buwumjikelo ophucukileyo wokufaka iimveliso zokwelapha. Iingxenye ezisebenzayo ezifana ne-retinoids, i-peptides, kunye ne-acids ezikhupha zifaka ngokufanelekileyo ngexesha lasebusuku kwaye zisebenza ngokudibeneyo nemisebenzi yokulungisa yesikhumba. Ukuphazamiseka kwi-rhythm ye-circadian yakho — nokuba kusemsebenzini, i-jet lag, iihora ezinde eziphindaphindiweyo, okanye iimeko zokulala ezingalunganga — kuphazamisa le miphumo ibalulekileyo.

Xa i-phase yokulungisa yesikhumba ipheliswa okanye iguqulwa, ibhalansi phakathi kokulimala kwemihla ngemihla kunye nokulungiswa kobusuku ibhujiswa ngendlela engafanelekanga. Uphononongo lwabantu abasebenza kwi-shift lukhumbuza ukuba ukuguga kwesikhumba kuphuthuma kwaye ukwanda kweemeko zesikhumba kuphakama xa kuthelekiswa nalabo bagcina iimeko zokulala ezilungileyo. I-blue light evela kwi-screens ebusuku iyanciphisa ukukhiqizwa kwe-melatonin, ibangela ukulibazisa ukulala kunye nokunciphisa umjikelo wokulungisa. I-melatonin ngokwayo iyinto ephumelelayo ye-antioxidant evikela iiseli zesikhumba ngexesha lebusuku, ngoko ukuphazamiseka kwayo kunemiphumo eqondile kwiimpilo zesikhumba ngaphandle kokunciphisa ixesha lokulala.

Uphuculo lwesikhumba sakho ngokuphucula ubuthongo kunye nolawulo loxinzelelo kudinga imikhwa ethile yokwenyani yonke imihla endaweni yokungenelela okukhawulezayo. Iindlela ezilandelayo ezisekelwe kwiingxelo ziqhuba zombini iindlela ze-biological kunye nezokuziphatha ezidibanisa impilo yengqondo kunye nempilo yesikhumba. Ukuze uphucule ubuthongo, sebenzisa ixesha eliqhelekileyo lokulala nolwaphulo — nokuba kwiiveki.

Uhlelo lwe-circadian luphendula ngcono kwiimeko ezijolise kumaxesha. Yenza indawo yokulala ibanda, imnyama, njengoko ulawulo lwem temperatura yesikhumba luyinxalenye yesikhumbuzo sokulala kwaye igumbi elibandayo lonyusa ubuthongo obunzulu. Limita ukujolisa kumashishini okunceda okungenani imizuzu engama-30 phambi kokulala ukuze uvikele ukuveliswa kwe-melatonin, okanye usebenzise i-blue-light filtering ukuba amashishini awavumi.

Umjikelo wakho wokuthambisa isikhumba ubalulekile ukuba ufakwe okungenani imizuzu engama-15 ukuya kwengama-20 phambi kokulala ukuze uvumele iimveliso ukuba zifakwe ngaphandle kokudlulisela kwi-pillowcase yakho. Iipillowcases ze-silk okanye ze-satin zenza ukuba kube nokuncipha kokuphosa isikhumba kunokhuni, kunciphisa iimpawu zokulala ezinokuthi zibe nefuthe kwi-wrinkle formation ngokuhamba kwexesha. Guqula i-pillowcase yakho okungenani kabini ngeviki, njengoko iibhaktheriya, i-oyile, kunye ne-residue yeemveliso ziqokelelwa zikhokelela kwiimpawu.

Uphumla kwi-pillowcase ye-silk kunciphisa ukuhamba kokuphosa isikhumba ngaphezu kwe-43 percent xa kuthelekiswa nokhuni, okunganciphisa iimpawu zokulala kunye nokunciphisa ukungonwabi kwesikhumba esibuthathaka okanye esine-acne.!! Ukuze ulawule uxinzelelo, ubungqina bukhuthaza kakhulu imisebenzi yomzimba eqhelekileyo, ukucamngca, kunye nemisebenzi yokuphefumla ejulile. Ukuqeqesha kunciphisa amanqanaba e-cortisol kwaye kukhuphula i-endorphins, kunye neenzuzo zombini kumoya kunye nomjelo wegazi lesikhumba.

Nokuba imizuzu engama-20 ukuya kwengama-30 yemisebenzi ephakathi kwiintsuku ezininzi ibonisa ukuncipha koxinzelelo okubonakalayo. Ukucamngca kuhlolwe ngokukodwa kwiimeko ze-dermatological. Uphononongo oluphawulekayo lukaJon Kabat-Zinn lufumene ukuba abaguli be-psoriasis abaqhuba ukucamngca ngexesha le-UV light therapy baphola ngokukhawuleza kakhulu kunezo zifumana kuphela i-light therapy.

Ukuphinda uphinde uphinde ukucamngca kunciphisa i-cortisol, kunciphisa iimpawu zokuvuvukala, kwaye kuphucula umgangatho wobuthongo — zonke iindlela zokuphucula isikhumba. Imisebenzi yokuphefumla egxininisa ukuphuma okude, okuncinci ivula uhlelo lwe-parasympathetic nervous, ukuphikisa impendulo yokulwa okanye yokubaleka ekhokelela ekuveliseni i-cortisol. Iindlela ezifana nokuphefumla kweebhokisi okanye indlela ye-4-7-8 zingaqhutywa naphi na kwaye zikhupha uxinzelelo ngokukhawuleza, okukhokelela kumphuculo obonakalayo kwimpilo yesikhumba ngokuhamba kwexesha.