Understanding the Impact of Abnormal Cortisol Hormone Secretions on Health and Ways to Relieve Stress

Many people may not be familiar withcortisol hormone” But if you say “stress hormones“Probably cry, oh! Come up immediately Normally, this hormone will be secreted day and night. in high-low volumes varying over time But if the body secretes a lot of hormones abnormally and ejaculate at the wrong time according to the life clock Will negatively affect physical and mental health. In some people, it may affect work and daily life.

For the hormone cortisol is produced by the adrenal cortex. and transmitted to various organs of the body through the bloodstream It is a hormone that the body secretes in response to “Stress state” or various pressures therefore often referred to as “Stress Hormones”

Cortisol secretion is controlled by the hypothalamus of the brain. (Hypothalamus), pituitary gland (Pituitary Gland) and adrenal glands Each day our body’s cortisol levels fluctuate several times. It usually hits its lowest around midnight and gradually climbs higher. reached its highest level around 9 a.m.

• Eating and sleeping at the wrong time, stress from work causes high cortisol levels.

in this era”working age” Many people live life that is unusual from the past, such as working the night shift. (Sleeping during the day), insomnia during the night, accumulated stress from work, diseases related to the adrenal glands, etc. These behaviors can affect the body to producecortisolat an abnormal level Either producing too much or too little produce has consequences for health.

So how do we know if our body is producing abnormal “cortisol”?

This story has an answer from Assoc. Prof. Dr. Srichan Pornjirasilp, Department of Pharmacology. Faculty of Pharmacy Mahidol University which has been explained through an academic article that if within 2 months Do you often have these symptoms, for example: insomnia because of overthinking or worrying, feeling so tired that you don’t want to do anything, pain or tightness in the muscles in your neck, back, or shoulders, even when you don’t do anything Indicates that you are beginning to enter a state of stress in the early stages.

• Check out 10 signs that your body secretes too much cortisol.

At the same time, there are several sources of information stating that There are many other physical and mental illnesses. indicating high stress (Only in the case of abnormally excessive secretion of cortisol), we can conclude 10 items, which are

• Back pain, shoulder pain, frequent headaches
• Trouble sleeping, insomnia, or staying awake all night
• Mood swings such as depression, depression, anxiety, irritability
• Tired all the time, often sick
• drastic weight gain Especially in the abdomen, not diminishing
• Excessive cravings for salty/sweet foods
• indigestion
• decreased sex drive
• high blood pressure
• Detected osteoporosis

If you find yourself stressed Initially, try to analyze the cause of stress. Consider whether the problem can be solved at the root cause or not. If unable to resolve, may need help from others. to fix the problem Because sometimes that problem may not be solved by yourself.

• Open 5 ways to relieve stress Muscle training – breathing exercises – using the silence technique

There is also information from the Department of Mental Health, Ministry of Public Health. It has suggested ways to reduce stress that occurs acutely by focusing on muscle relaxation. and keeping the mind at peace which method will be presented here is a simple way can be done by yourself, including

1. Tensile and muscle relaxation training

There are 10 muscle groups to practice: right arm, left arm, forehead, eyes, cheeks and nose, jaw, lips and tongue, neck, chest, back and shoulders, abdomen and buttocks, right leg, left leg.

By the method of training, start by sitting in a comfortable position. Then contract the muscles one group at a time, hold for 10 seconds, then release, then contract again alternately about 10 times. Raise your eyebrows high or frown, close your eyes, wrinkle your nose and relax. Head down, head up, shoulders raised, etc.

2. Breathing exercises

It is a breathing practice using the diaphragm muscles in the abdomen. instead of breathing using the chest muscles when inhaling The abdomen will swell. and when you exhale Abdomen will collapse This can be known by placing a hand on the abdomen and observing the inhalation and exhalation time. Take a deep, slow breath, hold it for a moment, and then exhale. try to practice daily Until it can be done automatically

This type of breathing will help your body get more oxygen. brighten the brain rejuvenated body not sleepy, lonely, yawning Always ready for daily tasks

3. Introduction to Meditation

Choose a quiet place. No one disturbs, such as a prayer room, a bedroom, an office that is not crowded. or a peaceful corner in the house Then sit cross-legged. right foot over left foot Hands colliding or right hand over left hand upright Or can sit and fold as much as you like

Set the breath in and out. by observing the wind that hits the tip of the nose or upper lip Know when you are breathing in or out. Breathe into the belly. Exhale with collapsed belly. Inhale for count 1. Exhale for count 1. Keep counting until 5. Restart counting from 1-6 and then slowly move to 7 8 9 10.

All you need is to focus your mind on the inhalation and exhalation of your breath. Don’t get distracted by other things. When the mind is clear and focused, it helps to get rid of stress. anxiety can be miserable

4. Using the silence technique

Start by choosing a quiet place. have privacy And should tell close people not to disturb for 15 minutes and then choose an appropriate time, such as after waking up, lunch time, before going to bed, etc. Then sit or lie down in a comfortable position. If sitting, choose a chair with a head restraint. Do not cross your legs or cross your arms.

Next, close your eyes. to cut out distractions from the outside Breathe in and out slowly and deeply, focusing your mind. by reciting short spells over and over again, such as Puttho, Puttho, or chanting long verses continuously By practicing 10-15 minutes at a time, every day, 2 times a day

5. Behavior modification to promote mental health

Starting from if there is a problem in life or stress arises. Don’t keep the problem alone. Find someone who can give you advice. May be a friend, family member, close person, counselor or psychiatrist, and should practice balancing the mind. Try not to expect too much, avoid getting emotionally intense. exercise every day improve human relations Practicing stress relief techniques with various methods plan time management Take what you can manage first. Choose what is realistic and make smart decisions, etc.

In addition, you can check your stress level through the assessment form from “Department of Mental Health” check here stress assessment form and depression screening form

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refer : Pharmacy.mahidol, Hello Khunmor, mahidol E-media, Ram-hospital, trifecta_collective