Daily Productive Sharing 1227 - Brain on Cortisol

Dr Selfie -

One helpful tip per day:)

How can we better regulate cortisol in today’s fast-paced world? Anne-Laure Le Cunff offers thoughtful advice:

  1. Cortisol itself isn’t harmful; it’s a complex chemical messenger that helped our ancestors survive countless threats.
  2. The problem isn’t the cortisol response itself—it’s the chronic activation of cortisol over time.
  3. Long-term elevated cortisol levels can cause serious physiological issues: glial cells struggle to manage neurotransmitters, neural structures physically change, memory and executive function decline, and broad metabolic problems can arise.
  4. In other words, while we can't eliminate stress, we can develop better habits to help the body handle it more effectively.
  5. The way you perceive stress actually changes its impact on your body.
  6. Working non-stop keeps cortisol levels chronically high. Instead, try a rhythm of 60–90 minutes of focused work followed by short breaks.
  7. The goal is to build a healthier relationship with stress—allowing cortisol to serve its purpose without staying elevated for too long.
  8. Although the cortisol response is an evolutionary inheritance, your daily habits and thought patterns are constantly reshaping how it functions.

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如何在快节奏的当下，更好地调节我们身体中的皮质醇？Anne-Laure Le Cunff 给出了她的建议：

  1. 皮质醇本身并不是有害的；它是一种复杂的化学信使，帮助我们的祖先在无数威胁中生存下来。
  2. 问题并不在于皮质醇反应本身，而在于皮质醇的持续活跃。
  3. 长期皮质醇水平升高会带来严重的生理后果：胶质细胞难以管理神经递质，神经结构发生物理变化，记忆力和执行功能下降，同时还会出现广泛的新陈代谢问题。
  4. 换句话说，虽然我们无法彻底消除压力，但可以通过养成良好习惯，让身体更有效地处理压力。
  5. 你对压力的认知方式，实际上会改变它对你身体的影响。
  6. 持续不停地工作，会让皮质醇水平长期居高不下。相反，应该尝试以60-90分钟集中工作 + 短暂休息的节奏进行。
  7. 目标是建立一种更健康的压力关系，让皮质醇发挥应有的功能，但不过度长时间维持高水平。
  8. 虽然皮质醇反应系统是进化赋予我们的，但你的日常习惯和思维模式正不断重塑它。

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