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Practical summary: Do you suffer from stress? Classify your problems / tasks in 4 classes: (A) urgent and important, (B) urgent and unimportant, (C) non-urgent and important, and (D) non-urgent and unimportant. Then: (1) Solve A, (2) buy about 10 cheap pieces of kitchen ceramics, (3) roar them where they cause you / save B, (4) download where you can read the paragraph stress on this page and (5) make a few days of thinking over C. Notes: S 1 and 5 will help ginseng , schizandra and classical adaptogens ( where to buy? ), With 2 and 3 pocketbooks "How to Tune in Hysterical Outputs". Do not forget to push the door and switch off the cellphone. If you do not even say 1, it's a breakdown and you need foreign care (do not underestimate psychiatrists). Step 3 causes extra problems, but speeds up the necessary. If you are not 3, you are either scrabble or poorly sorting problems. Try hanging from the outside of the door with a goodbye letter, giving you time to sort out your tasks better. Step 5 may take longer than days (weeks, months ...) What is stress? The word stress has several meanings . Normally, we call it mental stress in the exhaustion phase. In theoretical medicine, however, the word stress has a precise definition: it is a burden that diverts the organism from physiological equilibrium (homeostasis), an expertly alostatic burden . Like in physics, the relationship of stress, alostatic stress, and homeostasis can be expressed by an equation, but I will not do it here. Instead, let's take a look at history. The first unified theory of medicine was presented in his work by Jánoš Selye, who also discovered a typical mammalian stress response accompanied by a rise in stress hormone cortisol. This stress reaction, involving the hypothalamus, pituitary and adrenal glands, is a non-specific response of vertebrates to the burden and is commonly referred to as Generalized Adaptation Syndrome (GAS) . It is from the phrase "adaptation syndrome" that the adjective prefix of adapogen is derived. Psychic stress As I have already said, in the everyday speech, the word "stress" most often refers to mental or mental stress . The point is, we know more intuitively - the mental manifestations of adaptation syndrome in the exhaustion phase. We experience this stress as an unpleasant pressure of the environment or circumstances, while the celebrated mental stress is celebrated as so-called adrenaline, for which we operate adrenaline sports. Welcome and unwelcome stress distinguish the terms eustres and distres . Eustres, or compensated stress, is the stress we can adapt to, while distress is the stress in the decompensation phase that threatens to damage the body or breaks down. Other types of stress From the point of view of theoretical medicine, mental stress is just one of the many forms of stress, or the burden that can affect us. Other types of stress are also called stress in English and include physical stress, heat load, cold load, chemical load , radiation load , biological ( infectious ) load etc. In addition to psychological stress, physical stress can also be said, which does not necessarily mean only physical activity but in the broader sense includes all other forms of stress. The origin and harmfulness of stressThe reasons for mental discomfort and stress include inappropriate working environment, noise and other disturbing influences, in particular the psychological pressure of co-workers or family members. Unresolved personal, work or family problems also contribute strongly to mental stress and stress. When dealing with them, it is not a matter of avoiding unpleasant feelings (such as using medication), but can causally resolve the nature of the problem. On the other hand, it is unnecessary to "destroy the nerves" (ie, to burden your body with unnecessary cortisol) when we do not have the military mission, the corporal punishment or the escape from the correctional equipment, but only the cool argument with the boss, the filing of the testimony, quarreling with parents and partner, finding a new partner, parenting, and raising people from naughty booty. In case the teeth, nails, hair, and long fight in the mud have gone, even the purely psychic stress of the adrenaline, noradrenaline and cortisol will erode the bloodstream. These stress hormones increase our blood pressure and sugar (glycemia), lead us to overeating and unhealthy fat , destabilize the immunity , and increase the risk of hypertension , diabetes , heart disease and other civilization diseases in long-term stress. There is a deep connection between adaptogens and stress. Ginseng , which belongs to herbs with anti-stress effects , is also a model adaptogen. Ginseng active substances - panaxosides - are chemically related to our stress hormones (glucocorticoids, the main cortisol). Unlike those herbs that only increase the level of stress hormones in humans (such as Chinese liquorice ), ginseng has a double (potentiating and attenuating) effect on the level of cortisol stress hormone ( Kim2003egs ). The ginseng therefore stabilizes stress ( Gaffney2001pge ) and thus increases the range of adaptation. Hormone cortisol is an essential attribute of a generalized adaptive synthesis - mammalian stress response. And precisely from the words "adaptation syndrome" comes the adaptogen adaptation prefix. From the pioneering times of Nikolai Lazareva and Israele Brechman , it has been shown that stress can not be reduced to a mere level of cortisol. Other mechanisms of adaptation and adaptogen action have been elucidated. However, the dual, contradictory effect on the physiological parameters leading to their stabilization remains typical of the adaptogens. Anti-stress effects of ginseng These effects are found in most of the literature on this plant . Stabilization of cortisol is effected by adrenal glands and has the ability to reduce cortisol ( Kim2010aeg , Howard2006gee ), but the weak and lethargic organism activates and strengthens ( Kim2003egs ). That is why we say that ginseng stabilizes stress. The Gaffney2001pge study also explains this effect by the simultaneous inhibition of 11-B hydroxysteroid dehydrogenase 1 and catechol-O-methyltransferase, the cortisol-metabolising enzymes. Studies have confirmed the anti-stress effect of ginseng in animals ( Bhattcharyya1999epg , Kim2003egs ) and humans ( Reay2010pgg , Reay2006epg , Angelo1986dpc ). See also nootropic effects and ginseng's harmlessness . Effect of individual panaxosides From a large number of studies, Cui2012gre found anxiolytic and anti-stress effect in ginsenoside Rb3 . According to Churchill2002npg , ginsenoside Rb 1 removes anxious feelings for negatively motivated tasks. The anti- stress effect of MAO on both opioid receptors, GABA A and CRH ( Huong1998aem ). Ginsenoside Rc stabilizes cortisol in stressed animals, but not ACTH ( Kim2003egs ). The ability to reduce cortisol in ginsenoside Rc , ginsenoside 20 ( S ) -Rg 3, and compound K have been reported by Kim2003iii and Kim1998isp . Other anti-stress adaptogens The anti-stress effect was intensively investigated for all classical adaptogenes. Swedish Professor Alexandr Panossian, Panossian2010rrr, documents the stabilizing effect on stress and cortisol in the pink rosary . Chan2012pgr describes the same effect in Schizander , which can be strongly recommended. The two-part Australian review of Sarris2013pma and Sarris2013pm1 lists other anti-stress and anxiety medications: Gynostema five-leaf ( Gentian ginseng ), Virginia gingerbread , Peruvian cress ( Peruvian ginseng ), Pink alba, Pink , passion flower , melissa , gooseberry , coriander , saffron , lime flower ... With the stress will help (if you have it) and the doctor who chooses the proven combination of herbs already directly mixed. On the contrary, you have to be very cautious with alcohol, GABA-purified agonists (so-called sleeping pills) and depressant medications, because stressed people are particularly addicted to these relaxants. Stress management Stress or, more precisely, mental stress is important in human life. Stress is a natural attribute of effort. You, your colleague, your boss, the President of the Czech Republic, the former President of the Czech Republic, Warren Buffett, Donald Trump, each try something. And it is people who are highly placed and rich in these tasks often more than others. It can be said, however, that although the personal situation of different people is very different, the spiritual stress between them has been relatively fair to God - only some of them speak less (and others too much chatter). So when we sometimes hear someone say that they "suffer from stress", then we can take the poison that they actually suffer from specific problems in the family, love, school, employment ... These are the specific tasks that can not be solved by the use of poisons other soothing powders . It is therefore unnecessary to be stressed to get a hare of sex slaves. On the other hand, however, a glass of wine, a pint of beer or other good anxiolytic will calm the mind, making it easier to sleep, and partly to avoid the toxicity of stress. Psychotherapists, folk healers, their cats and sometimes even dogs have their anti-stress tricks. It is still true that each of the stressed individuals must solve their particular problems by themselves. And no general recommendation can be made. Or perhaps one thing: In an acute stress reaction, the hormones of attack or escape - adrenaline and noradrenaline - are released into our blood. Try to learn from it. Your stressful situation may also require an attack (ie an energetic solution) or an escape (filing a statement, asking for divorce ...) Let's realize that psychic stress is due to our perception. Except for jail and other extreme situations (the loss of loved ones ...), we sort of decide ourselves subconsciously about how much we will stress ourselves. Any patient with cancer who was suddenly forced to completely rethink his goals might be happy to have your worries. This is why we are singing stupid songs such as " Do not worry, be happy " and " Whenever you drink, you are either relaxed ". When the social situation worsens, we need to set our goals ever more modestly. When it gets better, we can get a little more scattered, but just a little bit. And how about trying to return to nature and nature - that is to say, in a syllable way, what we are accustomed to evolutionally. Not everybody has the opportunity to escape into the wild, but we can also get natural in Prague: natural food, natural biorhythm and lighting ... Natural fun will provide us and our family with a cat or other uncastrated pet that has to go outside and thus bring us closer to the wilderness. Uncrowned for your daughter to see how the cat is genuinely cared about the five-part series of babies, and then she's ashamed that she did not have a baby when she was 19. When she gets up, she'll get the natural profession of a home manager and a salary he / she will acquire the first college diploma. I have the experience that a cat such a five-digit series of babies will relieve stress for about 10 years. This is shown, for example, by the fact that the crowded young cats often get a slimmer line, although they do not have to stash fat in the stresses in case they are exported to the town. We will hand over the Samsung Galaxy to buy used electronics, and we will be giving extractors to the New Space vendors who will tell you their stories in return. This will help you better estimate how much and what you actually have to stress. And if you still like to stress, do not mind. I like to swear again. Try also to cry out loudly in the wilderness somewhere in the high rock. But some shouting alone is not good enough, and they have to make a circus at home in front of their wife and mother-in-law, or even in front of the presidential palace or in another well-visible public place. This is how my mom like to make hysterical outings at weddings and other gatherings of her enemies, for which she likes to participate in family celebrations. She did not cry out. She has always been well prepared for her performance. After each successfully sabotaged family feast, there was a well-hidden sense of satisfaction on her face that when she was directly seen she smiled blissfully under the stone mask. It has relieved her of her stress for at least half a year, then she had to invent something new. A group of bombers who later shot Israeli Prime Minister Isaac Rabin would like to draw attention to the fact that they were thrown into a moving stream of cars in the middle section of the Haifa highway to Tel Aviv. Try also to take part in anarchist demonstrations and do not forget the green bomb, heavy boots and cobblestones. Or just take the autostop to the vacant Chernobyl zone, as Russian scientists have found out that weak radiation on the subliminal level also has an adaptogenic effect. If you prefer less extreme adrenaline sports, such as skiing, gardening, observing reductive dieting or jumping from Nuselakus, who can not believe gardening is an adrenaline sport, he has never had slides in the garden, you can adaptogeny and grow. Perhaps such a ginseng does not grow easily in our country, but the antidepressant bait will grow. And if you were to have a bad luck, like me with a medical goat , you can still buy the adaptogens and try it practically. For the most important adaptogen - ginseng - I wrote a little practical guide to use . But do not forget about the sage , the rhododendron , the aforementioned balm and the passion flower , St. John's wort, and perhaps lavender . Or finally tell your husband that you are excited about the idea of bondage and sex abuse, and then share the details of your ideas on a pair lesson with Lady Aradi's psychologist or practitioner Julia Gaia Poupetová who has a diploma from us at the Faculty of Physiology and Developmental Biology of the UK. But do not expect miracles, there are about 500 years of delay in the Vatican, even though they have been good for the past 200 years. As I said, the anti-stress adaptogens do not work miracles and will not remove your stress - they will only help you not succumb and resist stressing for a long time in a high and blessed age. Perte, take a tooth and break your neck.
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Što je stres? Riječ stres ima nekoliko značenja . U teorijskoj medicini stres ima preciznu definiciju: opterećenje koje preusmjerava organizam iz homeostaze ( alostatsko opterećenje ). Jánoš Selye, otac takozvane jedinstvene teorije medicine, opisao je i takozvani generalizirani sindrom prilagodbe (GAS), koji je bio revolucionarno znanstveno otkriće: generalizirani adaptacijski sindrom nespecifičan je odgovor na teret tijela . Bilo je do njega, I. Brechman, s njegovom definicijom adaptogena. U zajedničkom govoru, "stres" najčešće označava mentalni (mentalni) stres. Definicija mentalnog stresa nije jasna, ali intuitivno pretpostavljamo što je to - to su mentalne manifestacije sindroma prilagodbe u fazi iscrpljenosti, dok se mentalni stres prije faze iscrpljivanja slavi kao takozvani "adrenalin". Izražavaju pojmove eustres i distres - eustres je "stres dok je dobar", dok distres šteti stresu u fazi iscrpljivanja. Fizički (fizički) stres Fizički stres uglavnom je povećan fizički napor, ali u načelu fizički stres može se smatrati bilo kakvim psihološkim stresom. Adaptogeni u dugotrajnoj upotrebi povećavaju fizičke performanse . Mehanizmi koji ga čine najzanimljivijim učinkom protiv reakcije hormonskog stresa i kasnijeg osjećaja umora . Fizikalni tereti u širem smislu uključuju toplinska, kemijska , zračenja , biološka, Mentalni (mentalni) stres Mentalni stres se može definirati kao postojanje neželjenog utjecaja koji uzrokuje nelagodu - neodgovarajuće radno okruženje, uznemiravajuće utjecaje, osobni, studijski ili radni neuspjesi, obiteljski problemi ... Iscrpan popis problemskih situacija nije potreban, značenje riječi stresa poznato je. U stresnim situacijama nije moguće izbjeći neugodan osjećaj (možda ćemo morati uzimati ovisne tvari), već riješiti uzrok. Međutim, u današnjem svijetu mentalni stres ne doprinosi uvijek rješavanju problematičnih situacija. U bilo kojem - ili čak mentalnom - stresu oslobađaju se katekolamini (epinefrin, norepinefrin ...) i kasnije kortikoidi (kortizol, itd.). Njihov učinak aktivacije na tjelesne funkcije može biti nepotreban. Stres čisto psihički uzrokuje u velikoj mjeri isti hormonalni odgovor (priprema za borbu) kao i fizički stres. Naglašeni organizam nije spašen. Povećava krvni tlak, šećer u krvi. Prolazno povećanje krvnog tlaka može postati trajno (npr. Izgradnjom krvnih žila). Kronična povećanja hormona stresa kortizol djeluju prema Cushingovom sindromu, određenom tipu pretilosti s taloženjem abdominalne masti . Prekomjerna intrauterinska masnoća može uzrokovati imunološke probleme , dijabetes , aterosklerozu , metabolički sindrom (za razliku od subkutane masti). Poznato je da prirodni adaptogeni pomažu kod takozvanih civilizacijskih bolesti. Stoga se može reći da ovi adaptogeni također pomažu protiv mentalnog stresa - iako se ne osjećaju olakšani problemima, oni štite tijelo od negativnih posljedica mentalnog naprezanja. "Stresan sam, pate od mentalnih problema" Kada kažemo ovo, vjerojatno je da ono što trpimo zapravo nije apstraktni mentalni problem ili "mentalni stres", već neki vrlo specifičan problem u obitelji, ljubavi, školi, zapošljavanju ... Dakle, problem koji nije moguće riješiti ni ohrabrujuće droge, ni opće preporuke. Možda jedna preporuka: U akutnoj reakciji na stres, hormoni "napada ili bijega" epinefrina (adrenalina) i norepinefrina (noradrenalin) se oslobađaju u krv. Možemo naučiti od toga. Naša situacija također može u nekom smislu zahtijevati napad (tj. Energično rješenje) ili bijeg ... Svatko pati od mentalnog stresa Kažem da gotovo cijela populacija, ne samo Češka, nego cijeli svijet, pati od stresa. Psihički stres je prirodna manifestacija pokušaja nečega. Također tvrdim da, bez obzira na društvene uvjete, svi članovi pate od stresa na otprilike na isti način. Vi, vaš kolega / kolega na poslu, vaš šef, predsjednik Češke Republike, bivši predsjednik Češke, Warren Buffet iz SAD-a, svi pokušavaju učiniti nešto. Psihološki stres je vrlo ravnomjerno raspodijeljen među stanovništvom, samo su neki manje naglašeni njihovim stresom (i drugi su previše gluposti). U psihološkom stresu potrebno je shvatiti da nije riječ samo o tome da se riješimo, već izbjegavamo opasnost ili dostižemo cilj za koji "naglašavamo". To često zahtijeva povećanje performansi u pogoršanim uvjetima okoline. U takvim okolnostima mnogo se više može postići poštivanjem više prirodnih života. Njegov odgovarajući dio može biti prirodni adaptogeni. Adaptogeni su povezani s definicijom stresa Izrael Brechman opisao je adaptogens kao sredstva protiv stresa, točnije tvari koje povećavaju prilagodljivi raspon. Etimologija riječi adaptogen proizlazi iz Generalizirane sinteze prilagodbe (GAS) i jedinstvene teorije medicine Jánoší Selye. U psihološkom stresu, važnost adaptogena u mentalnoj aktivaciji popraćena je zaštitom od pogoršanja tijela zbog curenja hormona stresa. Utjecaj prirodnih adaptogenih (ginseng, rhodiola, schisandra ...) na psihički stres kod životinja i ljudi (vojnici, mornari, studenti ...) Brechman je već istraživao s vrlo zanimljivim rezultatima. Ginseng je pravi kao zaštita protiv psihičkog stresa Potrebno je nedvosmisleno reći da je ginseng kao model adaptogena jedan od najboljih načina zaštite od mentalnog stresa. Tijekom vježbanja štiti tijelo i psihu od preopterećenja i održava odgovarajuću razinu mentalne aktivnosti. Razina kortizola - glavni hormon stresa - ginseng stabilizira ( Kim2003egs ). Učinak ginsenga na mentalni stres je ogromna tema sa stotinama objavljenih znanstvenih studija. Evo nekih od sljedećih: - Ginseng desno ima izravan utjecaj na hormone stresa i stres, njegov učinak ne samo da opušta ( Gaffney2001pge ). - Ginsenoside Rb 1 poboljšava performanse u negativnim (electroshock) motiviranim životinjama i uklanja tjeskobne osjećaje od obavljanja ovih zadataka ( Churchill2002npg ). - Gssd. Rb 3 je imao anksiolitički i protu-stresni učinak na životinjski model. ( Cui2012gre ) - Majonosid-R 2 smanjuje stres u laboratorijskim životinjama liječenjem opioidnim receptorima, GABA A receptorima i CRH ( Huong1998aem ). - Ginseng ekstrakt kod štakora smanjuje stres od imobilizacije ( Bhattcharyya1999epg ). - Mješavina ginseng saponina i posebno ginsenosida Rc u stresnim štakorima stabilizirala je razine kortizola, ali ne i ACTH ( Kim2003egs ). - U stresnim štakorima ginseng je već odavno ograničavao razine hormona stresa ograničavajući ekspresiju enzima gena u svojim sintetskim putevima ( Kim2010aeg ). - Gssd. Rc , gssd. 20 ( S ) -Rg3 i spoj K ima sposobnost da smanji kortizol stresa na stresni stres u stresnim miševima ( Kim2003iii , Kim1998isp ). Osim izravnih antistresnih učinaka ginseng-a, njegovi nootropni efekti također su značajni i inače su bezopasni i sigurni . Ostali adaptogeni koji pružaju zaštitu od stresa Švedski profesor Alexandr Panossian nudi pregled utjecaja ružičaste rozete na stabilizaciju razine kortizola i drugih hormona stresa ( Panossian2010rrr ). Chan2012pgr sažima učinak kineskog klesara i schisandera protiv mentalne iscrpljenosti. Gypstema peterokutni pogrešno napisani medenjak ginseng , vitae hrkanje nepravilno nazivaju indijski ginsenga , peruanski žeđi pogrešno nazvan peruanski ginseng , datashell , Albisia julibrissin , Piper methysticum , Passionflower, Meadows , Tenderloin , Koriander, Šafran i Linden Flower oni također imaju potencijal za liječenje anksioznosti i mentalnog stresa. Zainteresirani ljudi mogu pronaći ove druge biljke, na primjer, u novom dvostrukom australskom pregledu ( Sarris2013pma , Sarris2013pm1 ). Kako se nositi s mentalnim stresom Prvo moramo shvatiti da, za razliku od fizičkog stresa (tjelesni napor, ekstremno vrijeme itd.) , Mentalni stres nastaje zbog naše percepcije situacije oko nas . Izvan zatvora i izvanrednih situacija (kao što je gubitak voljenih), zapravo se ističemo pokušavajući postići cilj. Mnogi bolesnici s rakom , koji su odjednom bili prisiljeni potpuno razmisliti o svojim ciljevima, željeli bi ih zamijeniti takvom "naglašenom" osobom. Ne samo da pokušavamo "riješiti stres". Radi se o tome da se riješi na pravi način - postizanjem željenog cilja ili, naprotiv, napuštanjem i postavljanjem lakšeg cilja. Ako se društvena situacija pogorša, moramo sve skromnije postaviti ciljeve. Opet, to su specifične situacije koje se ne mogu riješiti općim preporukama. No, može se reći da liječenje GABA agonističkog stresa (alkohola, tableta za spavanje ...) ili drugih psihofarmaka treba biti samo posljednji izbor. Možda je najbolja opća preporuka za one koji pate od stresa povratak prirodi i prirodi - prema onome što se navikavamo. Naravno, ako pokušamo nešto, nije moguće pobjeći u pustinju, ali se priroda može uspostaviti na onim područjima gdje je to pod danim uvjetima - prirodnijim načinom života, bioritmom i rasvjetom , hranom, zabavom ... To će nam pomoći da bolje razumije naš um koliko i koliko se naglasiti. Psihološki stres ne zanemaruje sam mentalni stres - koji u većoj ili manjoj mjeri prati svaki trud - ali taj mentalni stres nepotrebno mobilizira fizičke rezerve ( povećava krvni tlak , šećer , utječe na masni metabolizam ), što u postmodernom društvu nije prilagodljivo. Protiv ovog negativnog aspekta psihičkog stresa adaptogeni pomažu . Podnositelji prijedloga za praktičnu primjenu adaptogena imaju dvije mogućnosti: prvo je pojedinačno uzgoj ili skupljanje ljekovitih biljaka. Drugi je kupiti ove biljke u obliku suhog materijala i isprobati ih . Prilikom korištenja adaptogena mora se zapamtiti da su njihovi učinci sporiji. Nedovoljna doza i očekivanja neposrednih ili čudesnih učinaka uzrok je nerazumijevanja najvažnijeg praktičnog adaptogenog - ginsenga. Za to sam napisao upute za uporabu , koje pomažu izbjeći većinu tih zamki.