{"id":92019,"date":"2025-10-14T10:25:15","date_gmt":"2025-10-14T08:25:15","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=92019"},"modified":"2025-10-14T10:37:30","modified_gmt":"2025-10-14T08:37:30","slug":"sit-stres-op-sy-plek","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/sit-stres-op-sy-plek\/","title":{"rendered":"Sit stres op sy plek"},"content":{"rendered":"<p><em>Sit stres op sy plek. Deur Anet Schoeman.\u00a0<\/em><\/p>\n<p>&nbsp;<\/p>\n<h2>Hoe werk spanning?<\/h2>\n<p>&nbsp;<\/p>\n<p><strong>Kortisol<\/strong> en <strong>adrenalien<\/strong> is die sondaars wat jou maag op \u2019n knop laat trek en jou hart in jou keel laat klop wanneer dinge wild raak. Di\u00e9 spanningshormone word vrygestel wanneer ons bang of gespanne voel, en dis nodig om ons aan te vuur om uit gevaarlike situasies te kom. Maar as dit heeltyd gebeur, kan dit jou gesondheid ondermyn.<\/p>\n<p>Uit \u2019n studie wat in die Amerikaanse joernaal Neuron gepubliseer is, blyk dit dat meer as 40% Amerikaners nie hul spanning goed beheer nie. Boonop sukkel gespanne mense met selfbeheer en sal meer geneig wees om ongesonde kos te eet. Trooskos moet ons beter laat voel, maar ongelukkig is dit juis di\u00e9 soort kos wat kortisolvlakke verhoog.<\/p>\n<p>&nbsp;<\/p>\n<h2>Die moets en moenies van kos<\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Neute<\/strong> soos okkerneute, amandels, pekanneute en haselneute beheer jou kortisol en die vitamiene kan ook jou <strong>immuniteit<\/strong> verbeter wat deur spanning in die wiele gery word.<\/li>\n<li><strong>Omega-3<\/strong> in olierige vis soos sardyne, wilde salm en makriel is uitstekend. Uit \u2019n studie het dit geblyk dat studente wat \u2019n <a href=\"https:\/\/novanews.co.za\/rooirose\/omega-3-die-slenters\/\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3-aanvulling<\/a> geneem het 20% minder angstig gevoel het as die groep wat \u2019n plasebo geneem het.<\/li>\n<li><strong>Anti-oksidante en vitamien C<\/strong> in bessies soos aarbeie, bosbessies en rooibosbessies beheer kortisol &#8211; die perfekte vruggies om soggens in jou <a href=\"https:\/\/novanews.co.za\/rooirose\/versnaperings-vir-jou-en-die-kleinspan\/\" target=\"_blank\" rel=\"noopener noreferrer\">gladdejantjie<\/a> te sit.<\/li>\n<li>Spinasie, <a href=\"https:\/\/novanews.co.za\/rooirose\/krulkooltjips\/\" target=\"_blank\" rel=\"noopener noreferrer\">krulkool<\/a> (<em>kale<\/em>) en blaarbeet (<em>chard<\/em>) bevat <strong>magnesium<\/strong> wat help om spiere te ontspan, asook kalsium wat kalmerend is. Gebruik die groente in \u2019n slaai of sny dit fyn in \u2019n sop.<\/li>\n<li><strong>Donkersjokolade<\/strong> (ja, nie die ander soorte nie) bevat spesifieke anti-oksidante wat kortisol kan verlaag. Hou \u2019n blokkie byderhand as jy weet jou dag gaan aan jou kou.<\/li>\n<li><strong>Koolhidrate<\/strong> wat ryk aan vesel is, soos <a href=\"https:\/\/novanews.co.za\/rooirose\/quinoa-groentebakkie-en-broccoli-pesto\/\" target=\"_blank\" rel=\"noopener noreferrer\">quinoa<\/a> en hawermout, laat jou langer vol voel en dit verhoog jou serotonienvlakke vir langer tye as verfynde koolhidrate.<\/li>\n<li>Volgens studieresultate kan die L-teanien in <strong>groen tee<\/strong> jou kortisolvlakke verlaag, endorfiene en oksitosien verhoog, spiere ontspan en so jou bui verbeter. <strong>Rooibos- en kamilletee<\/strong> is ook strelend.<\/li>\n<li><strong>Vitamien B<\/strong> is \u2019n teenvoeter vir spanning &#8211; probeer om \u2019n klein porsie <a href=\"https:\/\/novanews.co.za\/rooirose\/tekens-van-lae-vitamien-b12-vlakke\/\" target=\"_blank\" rel=\"noopener noreferrer\">prote\u00efen<\/a> by elke maaltyd in te sluit. Eiers is goedkoop en maklik om op enige plek te eet. Dit balanseer jou kortisolvlakke.<\/li>\n<li><strong>Bly weg van<\/strong> <strong>sout<\/strong> as jy gespanne is. Dit sneller die vrystelling van <a href=\"https:\/\/novanews.co.za\/rooirose\/5-maklike-maniere-om-spanning-te-verminder\/\" target=\"_blank\" rel=\"noopener noreferrer\">kortisol<\/a>.<\/li>\n<li><strong>Suiker<\/strong> laat jou <a href=\"https:\/\/novanews.co.za\/rooirose\/koolhidrate-die-groot-wit-gevaar\/\" target=\"_blank\" rel=\"noopener noreferrer\">bloedglukose<\/a> die hoogte in skiet en dit laat jou sleg voel as die vlakke daarna vinnig daal.<\/li>\n<li>\u2019n Koppie <strong>oggendkoffie<\/strong> is vir baie mense \u2019n noodsaaklike regmakertjie. Tog blyk dit uit navorsing dat jy joune dalk tot so halftien moet uitstel. Jou liggaam stel soggens sy eie kortisol vry om jou op die dag voor te berei. Dus kan jy \u2019n bietjie <strong>wag<\/strong>.<\/li>\n<li>Mense gryp maklik na \u2019n drankie om spanning te verlig. Maar <strong>alkohol<\/strong> verhoog die kortisolvlakke en dit be\u00efnvloed ook die gehalte van <a href=\"https:\/\/novanews.co.za\/rooirose\/6-slaapprobleme-6-oplossings\/\" target=\"_blank\" rel=\"noopener noreferrer\">slaap<\/a>.<\/li>\n<li><strong>Jogurt<\/strong> met probiotikum het belowende resultate getoon in \u2019n Ierse studie. Dit wil voorkom of \u2019n gesonde spysverteringskanaal \u2019n beduidende uitwerking op gedrag het wat met spanning verbind word.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Spanning kan jou sterker maak<\/h2>\n<p>&nbsp;<\/p>\n<p>Spanning hoef nie net negatief te wees nie. Dr. Renata Schoeman, bekende psigiater, s\u00ea <strong>angs<\/strong> is \u2019n natuurlike toestand van die lewe en dat dit kan dien as aansporing om te skep, te presteer of enige mylpale te behaal.<\/p>\n<p>\u201cTog kan angs oorweldigend raak en as dit nie bestuur word nie en tot patologiese angs lei, kan dit <strong>emosionele probleme<\/strong> veroorsaak sodat mense oorweldig en uitgebrand voel, prikkelbaar is, en paniekaanvalle en depressie kry. Maar as ons ons stresenergie gebruik, kan dit \u2019n kragtige dryfveer wees om uit te styg.\u201d<\/p>\n<p>As jy positief oor stres dink, kan dit jou vriend word.<\/p>\n<p>&nbsp;<\/p>\n<h2>Kortpad met stres<\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Meditasie sny kortisol met 20%: <\/strong>Uit \u2019n Thaise studie wat oor ses weke gestrek het, het dit geblyk dat die kortisolvlakke van mense wat in di\u00e9 tydperk gemediteer het met 20% gedaal het teenoor die groep wat nie gemediteer het nie.<\/li>\n<li><strong>Genoeg slaap sny kortisol met 50%: <\/strong>Die verskil tussen agt uur en ses uur se <a href=\"https:\/\/novanews.co.za\/rooirose\/help-ek-kan-nie-slaap-nie\/\" target=\"_blank\" rel=\"noopener noreferrer\">slaap<\/a> is klaarblyklik 50% meer kortisol. En die verhoogde vlakke kan boonop twee dae duur. Maak seker jy kry genoeg slaap. Navorsers meen \u2019n kort middagslapie kan vir \u2019n kort nag vergoed.<\/li>\n<li><strong>Musiek sny kortisol met 66%: <\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/5-maklike-maniere-om-spanning-te-verminder\/\" target=\"_blank\" rel=\"noopener noreferrer\">Musiek<\/a> het \u2019n kalmerende invloed. Toe dokters aan die Osaka Mediese Sentrum in Japan musiek gespeel het terwyl pasi\u00ebnte \u2019n kolonoskopie ondergaan het, was hul kortisolvlakke aansienlik laer as di\u00e9 van die groep sonder musiek.<\/li>\n<li><strong>Lag verlaag kortisol met 30%: <\/strong>\u2019n Kuiertjie by \u2019n prettige vriend is goud werd. Dis klaarblyklik nie net die <a href=\"https:\/\/novanews.co.za\/rooirose\/lag-n-slag\/\" target=\"_blank\" rel=\"noopener noreferrer\">lekker lag<\/a> wat jou ontspan nie; selfs as jy net in jou humoristiese vriend se geselskap is en grappies in die vooruitsig stel, gaan jou kortisol daal.<\/li>\n<li><strong>\u2019n Massering verlaag kortisol met 31%: <\/strong>In \u2019n studie aan die Universiteit van Miami se mediese skool het respondente se kortisol met byna \u2019n derde gedaal n\u00e1 hulle \u2019n weeklikse <a href=\"https:\/\/novanews.co.za\/rooirose\/sportmasserings\/\" target=\"_blank\" rel=\"noopener noreferrer\">massering<\/a> gehad het. \u2019n Massering verminder stres omdat dit die vorming van dopamien en serotonien (jou goedvoelhormone) stimuleer.<\/li>\n<li><strong>Kougom kou kan kortisol met tot 16% verlaag: <\/strong>Kou jouself kalm? Wetenskaplikes vermoed dat die\u00a0kougomkouery bloedvloei verhoog en neurale aktiwiteit in sekere gedeeltes van die brein verbeter. Die deelnemers wat <a href=\"https:\/\/novanews.co.za\/rooirose\/vier-redes-waarom-kougom-goed-is-vir-jou\/\" target=\"_blank\" rel=\"noopener noreferrer\">kougom<\/a> gekou het in \u2019n studie, het ook opgemerk dat hulle meer op en wakker voel as die ander wat nie kou nie.<\/li>\n<li><strong>Kerkgangers se kortisol is 25% laer: <\/strong>Doen iets vir jou siel om spanning te verlaag. Godsdienstige rituele beskerm mense teen die negatiewe gevolge van stres. Uit \u2019n studie in het dit geblyk dat kerkgangers laer stresvlakke het.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/stres-ek-kan-nie-meer-nie\/\" target=\"_blank\" rel=\"noopener\">Stres: Gee aandag aan jou liggaam se waarskuwingstekens<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spanning pootjie ons op verskeie maniere. As jy al klaar vlak asemhaal omdat dit voel of die nuwe jaar met jou weghol, is dit tyd om aan maniere te dink om stres vanjaar op sy plek te sit.<\/p>\n","protected":false},"author":8,"featured_media":158470,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[23824,24434,24,27517,241,33319,620,33911,730,34132,999,44746,1140,1373,2049,2621,4356,4760,14147,23664,23823],"class_list":["post-92019","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-healthy-lifestyle","tag-success","tag-sukses","tag-stress","tag-depressie","tag-depression","tag-dieet","tag-vitamins","tag-stres","tag-hormones","tag-omega-3","tag-antioxidants","tag-vitamiene","tag-emosies","tag-geld","tag-hormone","tag-magnesium","tag-gesonde-lewenstyl","tag-antioksidante","tag-health","tag-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sit stres op sy plek | rooi rose<\/title>\n<meta name=\"description\" content=\"Spanning pootjie ons op verskeie maniere. 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