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Ukuba uziva udiniwe kwiintsuku nje ezimbalwa ngaphambi kwexesha lakho, awuwedwa. Ukukhathala yenye yeempawu eziqhelekileyo zesifo sokuqala kwangaphambi kokuya exesheni (PMS) kwaye kuqhelekile kubafazi abaninzi ukuba badinwe kwiintsuku nje ezimbalwa ngaphambi kwexesha labo. Kodwa uninzi luyenza ngempazamo ngenxa yobuvila, ukuziva uphantsi okanye ukurhoxa eluntwini [1] [Mbini] .
Ukuziva udiniwe kunokuba nzima kuwe ukwenza imisebenzi yakho yemihla ngemihla kwaye ngamanye amaxesha kunokuba yinto egqithileyo enokuthi ithintele isikolo sakho okanye umsebenzi weofisi okanye eminye imisebenzi oyithandayo.
Ezinye iimpawu ze-PMS zinokuhamba kunye nokudinwa njengokuqunjelwa, ukutshintsha kwemozulu, ukuthamba kwebele, ukuqhina, intloko ebuhlungu, unxunguphalo, ukucaphuka kunye notshintsho kwisidlo [1] .
Kuqhelekile ukuba uzive ukhathele ngaphambi kwexesha, kodwa ukuba ukukhathala okukhulu kuhamba kunye neemvakalelo ezinjengomsindo, ukukhala, ukudabuka kunye nokuziva ungalawulwa kunokuba ngumqondiso we-premenstrual dysphoric disorder (PMDD), uhlobo olubi lwe-PMS.
Kule nqaku, siza kuchaza ukuba yintoni ebangela ukudinwa ngaphambi kwexesha kunye neengcebiso ezimbalwa zokulwa nayo.
Izizathu zokudinwa ngaphambi kwexesha
Ukukhathala ngaphambi kwexesha kudityaniswe nokungabikho kwe-serotonin, i-neurotransmitter enceda ukulawula imeko yakho. Izifundo zichaze ukuba i-serotonin inxulunyaniswa nokudinwa ngenxa yeempembelelo zayo ekulaleni, ukozela kunye nokudinwa. Ngaphambi kokuba ixesha lakho liqale, amanqanaba e-serotonin anokutshintsha kwaye oku kunokubangela ukwehla kwamanqanaba akho emandla, nawo anefuthe kwimood yakho. Kwakhona, ukungabikho kokulala kunokubangela ukudinwa ngenxa yokunyuka kwezinye iimpawu ze-PMS ezinjengeentloko, ukuqunjelwa kunye nokunyuka kobushushu bomzimba obunokwenzeka ebusuku [3] [4] .
Nangona kuyinto eqhelekileyo ukuziva udiniwe ngaphambi kokuba uye exesheni, usenokungakwazi ukwenza imisebenzi yakho yemihla ngemihla ngokulula. Ke, sidwelise iingcebiso zokunceda ukulwa nokudinwa kwangaphambili.
Iingcebiso zokulwa nokudinwa kwangaphambili
1. Gcina umzimba wakho uhlanjululwe
Kubalulekile ukugcina umzimba wakho unamanzi njengoko kuya kukwenza uzive ungadinwanga kwaye ugcine umzimba wakho upholile. Ukuba umzimba wakho uphelelwe ngamanzi emzimbeni uya kuziva udiniwe kwaye ulele ngakumbi kwaye kunokuba mandundu iimpawu zakho ze-PMS. Zama ukusela iiglasi zamanzi ezisibhozo ngosuku [5] .
2. Yitya ukutya okusempilweni
Kubalulekile ukuba utye ukutya okusempilweni okubandakanya iziqhamo, imifuno kunye neenkozo ukubonelela ngesixa esifanelekileyo samandla. Yitya ukutya okufana neebhanana, intlanzi enamafutha, irayisi emdaka, iitapile, iiapile, iquinoa, ioatmeal, iyogathi kunye netshokholethi emnyama kuba zityebile kwiivithamini ze-B, i-iron, i-manganese, i-potassium nezinye izakha mzimba eziyimfuneko kunye ne-antioxidants Ukutya oku kutya kuya kunceda ukonyusa amanqanaba akho amandla [6] [7] .
3. Yenza umthambo mihla le
Uphononongo olupapashwe kwiJenali ye-Obstetrics kunye neGynecology lufumanise ukuba ukwenza umndilili wokuzilolonga kunokunceda ukunciphisa ukudinwa, ukuphucula uxinzelelo kunye nokunciphisa uninzi lweempawu zangaphambi kokuya exesheni. [8] .
4. Zama ezinye iindlela zokuphumla
Ukunyusa amanqanaba akho amandla unokuzama ukwenza iindlela zokuphumla ezinje ngemithambo enzulu yokuphefumla, iyoga kunye nokucamngca. Uphononongo lufumanise ukuba ukwenza i-yoga kunokunceda ukunciphisa iimpawu ze-PMS kubandakanya ukudinwa [9] .
5. Gcina igumbi lakho lokulala lipholile
Ukukunceda ulale kamnandi ebusuku, kufuneka ugcine igumbi lakho lokulala lipholile. Izifundo zixele ukuba ubushushu bomzimba wakho buqala ukwehla kanye phambi kokuba ulale kwaye oku kuyanceda ukulala ngokukhawuleza. Ukulala kwigumbi elibandayo kuya kunceda ekucutheni ubushushu bomzimba wakho kwaye kuncede umzimba wakho uphole ngokwendalo, ke oko kukunceda ukuba ulale ngokukhawuleza [10] [Shumi elinanye] .
6. Gcina ixesha lakho lokulala lisempilweni
Kubalulekile ukuba wenze ixesha lokulala elisempilweni kwiintsuku ezimbalwa ngaphambi kokuqala kwexesha lakho. Abasetyhini abaninzi bafumana ukudinwa, ukutshintsha kweemvakalelo, ukudumba, kunye nentloko kwiintsuku ezikhokelela kumaxesha. Ukunceda ukunciphisa ezi mpawu ze-PMS, ungathatha ibhafu yokuphumla ngaphambi kwexesha lokulala, uye kulala kwangoko, thintela ukutya okunzima ngaphambi kwexesha lokulala kwaye unciphise ixesha lakho lesikrini okungenani iyure enye ngaphambi kwexesha lakho lokulala.
Phawula: Ukulandela ezi ngcebiso zikhankanywe apha ngasentla kunokunceda ukwandisa amanqanaba akho emandla kunye nokunciphisa ukudinwa. Nangona kunjalo, ukuba uziva udiniwe kwaye ungakwazi ukwenza imisebenzi yakho yemihla ngemihla, kuya kufuneka ubonane nogqirha kwaye uzivavanyele i-PMDD. Ukunyanga i-PMDD kunokunceda ukunciphisa iimpawu zakho, kubandakanya nokudinwa.
Ii-FAQ eziqhelekileyo
Q. ndingakuphelisa njani ukudinwa kwe-PMS?
UKUYA . Yitya ukutya okusempilweni, wenze umthambo yonke imihla, usele amanzi amaninzi, gcina igumbi lakho lokulala lipholile kwaye ugcine ixesha lokulala lisempilweni.
Q. Ngaba ukudinwa luphawu lokukhulelwa okanye i-PMS?
UKUYA. Ukukhathala luphawu oluqhelekileyo lwe-PMS kwaye kuqhelekile kwinqanaba lokuqala lokukhulelwa. Nangona kunjalo, ukudinwa ngokubanzi kuyaphela xa ixesha lakho liqala.
Q. Kwenzeka ntoni kwiveki phambi kwexesha lakho?
UKUYA. Unokufumana iimpawu ze-PMS ezinje ngentloko, ukudumba, unxunguphalo, ukucaphuka kunye nokutshintsha kwemozulu kwiintsuku ezikhokelela kwixesha lakho.
Q. Ingaba i-PMS ingakwenza ube nomsindo?
UKUYA. Ewe, i-PMS inokukwenza ube nomsindo kwaye ube nomsindo.
