내몸의 에너지도둑(만성피로 치료사 부신의 재발견)(수정판)

현대인을 위한 스트레스 지침서, 만성피로 치료사 부신의 재발견! 1. 이유 없이 피곤하십니까? 2. 아침의 잠자리에서 일어나기가 힘드신가요? 3. 커피나 콜라를 마셔야 기운이 나십니까? 4. 스트레스를 받으면 기분이 가라앉으십니까? 5. 짠 음식이나 스낵이 당기십니까? 6. 일상의 사소한 것들과 자주 부딪히나요? 7. 질병이나 스트레스로부터 벗어날 수 없습니까? 8. 더 이상 흥미를 끄는 일이 없습니까? 9. 잠자리 횟수가 줄었습니까? 위 질문 중에 하나라도 해당된다면 당신에게 지금 이 책이 필요하다. 본서는 현대인의 만성피로인 부신피로에 관해서 실제 사례를 들어 작성되었다. 그렇다면 부신피로증후군은 무엇인가? 부신피로증후군 hypoadrenia은 hypo와 adrenia를 어원으로 생겼는데 ‘부신의 기능 결핍’을 의미한다. 정상적인 부신은 미세하지만 정확하고 균형 잡힌 양의 스테로이드 호르몬을 분비한다. 그러나 부신은 우리 몸의 육체적, 감성적, 정신적인 환경의 변화에 즉각적인 반응을 보이기 때문에 어떤 요소들도 이 정교한 균형에 영향을 끼칠 수 있다. 육체적, 감성적, 환경적, 정신적인 스트레스가 코티솔 같은 부신호르몬의 분비를 감소시키면서 부신을 고갈시킬 수 있다. 부신피로로부터 생긴 이 부신 활동성의 저하는 거의 제로 수준부터 정상 수준까지 심한 정도가 다양할 수 있다. 부신피로증후군이 아주 심한 경우인 애디슨병(Addison's dissease)은 1855년 처음 기술한 토마스 애디슨 경의 이름을 따서 명명되었다. 이 병은 치료되지 않으면 생명이 위험하며 부신에 실제로 구조적? 생리적 손상을 가할 수 있다. 애디슨병으로 고생하는 사람은 보통 부신의 정상적 기능을 위해 일생 동안 코르티코스테로이드를 복용해야 한다. 다행히도 이 병은 인구 10만 명당 단지 4명만 발병하는 부신피로증후군의 아주 드문 형태이다. 애디슨병의 약 70%는 자가면역질환의 결과로 생긴다. 다른 30%는 아주 심한 스트레스 등 다른 다양한 원인으로 생긴다. 본서는 이러한 부신의 재발견을 기록했으며 부신피로는 치료가 가능하며 그 치료방법을 제시하고 있다.

추천사 _ 4 책을 읽기 전에 _ 10 부신피로에 관한 슬픈 이야기 _ 18 이 책을 쓴 이유 _ 21 이 책의 활용법 _ 24 1부 : 부신과 우리의 몸 1장 부신은 우리 일상에 어떤 영향을 미치나? ··············· 26 2장 부신피로증후군과 부신피로는 무엇인가? · ············· 28 기력 소진 : 부신피로의 발생 · ······················ 28 부신피로증후군은 무엇인가? ······················ 30 부신피로는 무엇인가? · ···························· 30 부신피로와 관련 있는 질환 또는 질병 · ············· 32 3장 무엇이 부신피로를 야기하는가? ······················ 34 4장 누가 부신피로의 고통을 받는가? ······················ 37 어떤 사람이든 부신피로를 경험할 수 있다··········· 37 특정 직업이 부신피로를 유발할 수 있다 ············ 38 스트레스를 견딜 수 있는 능력은 다양하다··········· 39 부신피로를 유발하는 중요한 생활 요소들 ··········· 40 부신피로를 유발하는 생활의 예 · ··················· 40 부신피로를 유발하는 사건의 예 · ··················· 41 부신피로의 대표적인 사례 · ························ 43 5장 부신피로 증상과 징후 ································ 51 6장 부신피로의 진행 · ··································· 70 7장 왜 의료계는 부신피로를 인지하지 못하나? · ············ 74 2부 : 나에게 부신피로가 있을까 8장 증상에 따른 설문지 작성과 평가 ······················ 82 9장 어쩌다 이렇게 되었을까? ···························· 96 10장 집에서 할 수 있는 부신피로 테스트 ···················· 101 홍채 수축 테스트 · ································· 101 저혈압과 기립 시 저혈압 테스트 ···················· 103 세르장의 흰색 선 테스트 ··························· 106 11장 실험실에서 하는 부신피로 테스트 ····················· 108 타액 호르몬 검사 · ································· 108 일반 실험실 검사의 판독에 따르는 문제점들 · ······· 112 부신피로를 알아보는 데 도움이 되는 일반 검사 · ···· 119 3부 : 건강한 몸을 위하여 좋은 소식 ········································· 124 12장 생활 습관 · ········································· 126 좋은 것과 나쁜 것, 추한 것들을 구분하라 · ·········· 128 에너지 도둑 찾기 · ································· 130 스스로 할 수 있는 세 가지· ························· 135 내적 스트레스 바꾸기 ······························ 139 리프레이밍 ········································ 140 휴식 ·············································· 148 휴가 ·············································· 154 수면 ·············································· 154 낮에 잠시 누워서 휴식을 취하라 ···················· 158 웃음 ·············································· 158 육체적 운동 · ······································ 160 13장 음식 ··············································· 164 부신피로와 저혈당의 관계 · ························ 165 체중 증가와 코티솔 수치의 상관관계 · ·············· 167 식사는 언제 해야 되나? ···························· 167 어떤 것을 먹고 마셔야 하나? ······················· 169 음식으로부터 얻는 영양소들 · ······················ 172 기름과 지방류 · ···································· 182 올바른 먹을거리에 대한 요약 ······················ 192 먹지 말아야 할 것들 · ······························ 193 올바르게 먹는 방법 ································ 199 마실 수 있는 것 ···································· 201 마시면 안 되는 것 ································· 211 14장 음식 알레르기와 민감성 ······························ 216 부신기능에 있어서 알레르기의 역할 ················ 216 음식 알레르기와 민감성 검사법 · ··················· 218 알레르기가 아닌 음식 민감성 ······················ 228 음식 중독 ········································· 230 15장 보충제 ············································· 235 비타민 C/비타민 E/비타민 B/미네랄/섬유질/약초 16장 부신 세포 추출물 ···································· 254 17장 대체 호르몬 ········································ 263 치료적 선택으로서의 코티솔 · ······················ 263 DHEA · ··········································· 265 프로게스테론과 프로그네노론 ····················· 266 18장 부신 회복을 위한 일일 프로그램 ······················ 269 부신피로에 대한 일반적인 규칙들 ················· 270 19장 문제 해결 / 여전히 피로할 때 어떻게 해야 하나? · ······· 273 신체에 부담을 주는 것들 · ························· 274 20장 회복으로 가는 길 ···································· 285 예상되는 어려움 · ································· 285 부신피로에서의 좌절과 낙담 ······················ 286 얼마나 오래 걸릴까? · ····························· 286 일기를 쓴다 ······································· 286 부신피로를 가진 사람들에 대한 무지 ··············· 288 인생 되찾기 ······································· 289 21장 질문과 대답 · ······································· 290 4부 : 부신의 기능 22장 부신의 해부학과 생리학 ······························ 304 부신의 해부학 · ···································· 304 부신의 생리학 · ···································· 308 코티솔의 역할 · ···································· 313 부신 성호르몬과 전구체의 역할 · ··················· 325 알도스테론의 규제와 역할 · ························ 327 23장 부신피로 단계 · ····································· 333 1단계 : 경계기 ···································· 333 2단계 : 저항기 ···································· 334 3단계 : 고갈기 ···································· 335 스트레스에 적응하는 유형 · ························ 337 부록 혈당지수에 따른 식품 분류표 ······················ 343