{"id":21276,"date":"2022-01-21T13:40:54","date_gmt":"2022-01-21T16:40:54","guid":{"rendered":"https:\/\/sublyme.com.br\/?p=21276"},"modified":"2022-10-25T03:53:32","modified_gmt":"2022-10-25T03:53:32","slug":"4-dicas-para-diminuir-producao-de-cortisol","status":"publish","type":"post","link":"https:\/\/blog.sublyme.com.br\/4-dicas-para-diminuir-producao-de-cortisol\/","title":{"rendered":"Cortisol: 4 dicas para diminuir o horm\u00f4nio do estresse"},"content":{"rendered":"\n<p>Vivemos em uma sociedade cada vez mais estressada. As rotinas exaustivas de trabalho e as constantes preocupa\u00e7\u00f5es, sobretudo ap\u00f3s os per\u00edodos de incertezas ocasionados pela pandemia, acabam gerando sentimentos de tens\u00e3o e esgotamento.&nbsp;<\/p>\n\n\n\n<p>De acordo com a Organiza\u00e7\u00e3o Mundial de Sa\u00fade, a OMS, cerca de <a href=\"http:\/\/www1.imip.org.br\/imip\/noticias\/oms-estima-que-estresse-atinge-cerca-de-90-da-populacao-mundial-saiba-como-combatelo.html#:~:text=Segundo%20a%20Organiza%C3%A7%C3%A3o%20Mundial%20de,o%20maior%20n%C3%ADvel%20de%20estresse.\">90%<\/a> de toda a popula\u00e7\u00e3o sofre com o estresse. No Brasil a situa\u00e7\u00e3o \u00e9 ainda pior: somos considerados o pa\u00eds com o maior \u00edndice de ansiosos do mundo.&nbsp;<\/p>\n\n\n\n<p>Se voc\u00ea se sente constantemente irritado, fique atento: isso pode ser um sinal de que seus n\u00edveis de cortisol est\u00e3o desregulados!<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/sublyme.com.br\/wp-content\/uploads\/2022\/01\/stressed-businesswoman-suffering-from-headache-work-doing-overtime-late-night-2-1024x576.jpg\" alt=\"\" class=\"wp-image-21282\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>O que \u00e9 o cortisol?<\/strong><\/h2>\n\n\n\n<p>O cortisol \u00e9 um horm\u00f4nio produzido pelas gl\u00e2ndulas <a href=\"https:\/\/www.todamateria.com.br\/glandulas-suprarrenais\/\">suprarrenais<\/a>, que ficam acima dos nossos rins. Ele faz parte da fam\u00edlia dos ester\u00f3ides e \u00e9 respons\u00e1vel por diversas fun\u00e7\u00f5es do organismo. Al\u00e9m de desenvolver a\u00e7\u00f5es que atuam na redu\u00e7\u00e3o das inflama\u00e7\u00f5es, essa mol\u00e9cula tamb\u00e9m auxilia no controle dos n\u00edveis de a\u00e7\u00facar no sangue e na regula\u00e7\u00e3o do estresse.&nbsp;<\/p>\n\n\n\n<p>Seus \u00edndices no corpo podem variar bastante durante o dia, sendo o per\u00edodo da manh\u00e3, ao acordar, o mais expressivo em taxas de libera\u00e7\u00e3o. Estes processos est\u00e3o altamente relacionados com as atividades desenvolvidas durante o cotidiano, tal como a atua\u00e7\u00e3o da serotonina no organismo. Para pessoas que trabalham \u00e0 noite ou que possuem rotinas alteradas, os n\u00edveis de cortisol podem se inverter, ocasionando uma maior libera\u00e7\u00e3o nos per\u00edodos mais tardios.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Como o cortisol \u00e9 produzido?&nbsp;<\/strong><\/h2>\n\n\n\n<p>A produ\u00e7\u00e3o do cortisol acontece a partir da incita\u00e7\u00e3o do horm\u00f4nio corticotr\u00f3fico, mais conhecido como ACTH. Para que esse processo ocorra, \u00e9 necess\u00e1rio que haja algum est\u00edmulo que ative o hipot\u00e1lamo, como: incid\u00eancia solar, estresse, tens\u00e3o, hipoglicemia e etc.&nbsp;<\/p>\n\n\n\n<p>Essa parte do c\u00e9rebro (onde fica o hipot\u00e1lamo) consegue identificar quando os n\u00edveis de cortisol no sangue est\u00e3o desregulados. Caso esteja muito baixo, o sistema nervoso central envia sinais para as gl\u00e2ndulas respons\u00e1veis acertarem sua produ\u00e7\u00e3o.&nbsp;<\/p>\n\n\n\n<p>Sua fabrica\u00e7\u00e3o, no geral, ocorre quando estamos em situa\u00e7\u00f5es de perigo, irrita\u00e7\u00e3o intensa e sob amea\u00e7a. Vale lembrar que esses sinais variam de indiv\u00edduo para indiv\u00edduo. Por exemplo, atividades cotidianas podem ser encaradas como inibit\u00f3rias para algumas pessoas, como o simples fato de falar em p\u00fablico.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Como regular a produ\u00e7\u00e3o do horm\u00f4nio do estresse?<\/strong><\/h2>\n\n\n\n<p>No geral, pessoas muito ansiosas, que est\u00e3o expostas constantemente a situa\u00e7\u00f5es de irrita\u00e7\u00e3o ou at\u00e9 mesmo que possuem estresse cr\u00f4nico, est\u00e3o mais propensas a desenvolverem uma hiperestimula\u00e7\u00e3o nos n\u00edveis de cortisol. Essa desregula\u00e7\u00e3o pode acarretar em quadros de diabetes, hipertens\u00e3o e at\u00e9 mesmo depress\u00e3o.&nbsp;<\/p>\n\n\n\n<p>Alguns h\u00e1bitos simples podem te ajudar na preven\u00e7\u00e3o a estes inconvenientes!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Praticar atividades f\u00edsicas de maneira regular<\/strong><\/h2>\n\n\n\n<p>Exerc\u00edcios f\u00edsicos liberam <a href=\"https:\/\/www.abbottbrasil.com.br\/corpnewsroom\/nutrition-health-and-wellness\/serotonina--por-uma-vida-feliz-por-uma-vida-positiva.html#:~:text=A%20serotonina%2C%20conhecida%20como%20o,e%20da%20temperatura%20do%20corpo.\">serotonina<\/a> no organismo, o que potencializa as sensa\u00e7\u00f5es de bem-estar e felicidade. Escolha uma atividade prazerosa e realize-a ao menos 20min por dia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Apostar em uma alimenta\u00e7\u00e3o balanceada e saud\u00e1vel<\/strong><\/h2>\n\n\n\n<p>Alimentos precursores da dopamina e da serotonina, como frango e ovos, podem ser \u00f3timos aliados no controle do cortisol. Recomenda-se tamb\u00e9m evitar o consumo excessivo de cafe\u00edna, j\u00e1 que a subst\u00e2ncia possui propriedades estimulantes e pode fazer com que haja um aumento na produ\u00e7\u00e3o do horm\u00f4nio.&nbsp;<\/p>\n\n\n\n<p><strong>Cuidar da sa\u00fade mental<\/strong><\/p>\n\n\n\n<p>Manter os cuidados com a mente \u00e9 essencial para a regula\u00e7\u00e3o dos n\u00edveis de cortisol no sangue. Isso porque, sinais de ansiedade aguda ou estresse constante fazem com que o corpo acabe liberando doses a mais do horm\u00f4nio, acarretando em preju\u00edzos para a sa\u00fade.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Night Gummy<\/strong><\/h2>\n\n\n\n<p>O <a href=\"https:\/\/sublyme.com.br\/night-gummy\/\">Night Gummy<\/a> pode ser um \u00f3timo aliado no controle do cortisol pois auxilia na diminui\u00e7\u00e3o do composto, promovendo sensa\u00e7\u00f5es de calma e relaxamento, al\u00e9m de aumentar a serotonina, o horm\u00f4nio da felicidade.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vivemos em uma sociedade cada vez mais estressada. As rotinas exaustivas de trabalho e as constantes preocupa\u00e7\u00f5es, sobretudo ap\u00f3s os per\u00edodos de incertezas ocasionados pela pandemia, acabam gerando sentimentos de tens\u00e3o e esgotamento.&nbsp; De acordo com a Organiza\u00e7\u00e3o Mundial de Sa\u00fade, a OMS, cerca de 90% de toda a popula\u00e7\u00e3o sofre com o estresse. No [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":21277,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[8,15],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.2 (Yoast SEO v22.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cortisol: 4 dicas para diminuir o horm\u00f4nio do estresse - Blog<\/title>\n<meta name=\"description\" content=\"Exerc\u00edcios f\u00edsicos liberam serotonina no organismo, potencializando as sensa\u00e7\u00f5es de bem-estar e diminuindo a produ\u00e7\u00e3o do horm\u00f4nio cortisol\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.sublyme.com.br\/4-dicas-para-diminuir-producao-de-cortisol\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cortisol: 4 dicas para diminuir o horm\u00f4nio do estresse\" \/>\n<meta property=\"og:description\" content=\"Exerc\u00edcios f\u00edsicos liberam serotonina no organismo, potencializando as sensa\u00e7\u00f5es de bem-estar e diminuindo a produ\u00e7\u00e3o do horm\u00f4nio cortisol\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.sublyme.com.br\/4-dicas-para-diminuir-producao-de-cortisol\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/sublymehealth\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-21T16:40:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-25T03:53:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.sublyme.com.br\/wp-content\/uploads\/2022\/01\/smiling-young-woman-relax-lying-couch-scaled-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sublyme\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sublyme\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.sublyme.com.br\/4-dicas-para-diminuir-producao-de-cortisol\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.sublyme.com.br\/4-dicas-para-diminuir-producao-de-cortisol\/\"},\"author\":{\"name\":\"Sublyme\",\"@id\":\"https:\/\/blog.sublyme.com.br\/#\/schema\/person\/97a2adb738d6ea0e99cc4eef8c427f43\"},\"headline\":\"Cortisol: 4 dicas para diminuir o horm\u00f4nio do estresse\",\"datePublished\":\"2022-01-21T16:40:54+00:00\",\"dateModified\":\"2022-10-25T03:53:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.sublyme.com.br\/4-dicas-para-diminuir-producao-de-cortisol\/\"},\"wordCount\":685,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/blog.sublyme.com.br\/#organization\"},\"image\":{\"@id\":\"https:\/\/blog.sublyme.com.br\/4-dicas-para-diminuir-producao-de-cortisol\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/blog.sublyme.com.br\/wp-content\/uploads\/2022\/01\/smiling-young-woman-relax-lying-couch-scaled-1.jpg\",\"keywords\":[\"dicas\",\"saude\"],\"articleSection\":[\"Corpo\"],\"inLanguage\":\"pt-PT\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/blog.sublyme.com.br\/4-dicas-para-diminuir-producao-de-cortisol\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.sublyme.com.br\/4-dicas-para-diminuir-producao-de-cortisol\/\",\"url\":\"https:\/\/blog.sublyme.com.br\/4-dicas-para-diminuir-producao-de-cortisol\/\",\"name\":\"Cortisol: 4 dicas para diminuir o horm\u00f4nio do estresse - 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