Amaxesha anokuba yingxaki kuninzi lwethu. Ukuqala ukusuka ekuguqukeni kweemvakalelo ezimbi kunye nokudumba kwiintsuku zangaphambi kokuya exesheni ukuya kwiintlungu zesisu kunye nokopha okukhulu ngezo ntsuku zintlanu, akukho nto ingako yokonwaba ngayo. Nangona kunjalo, akufuneki ubandezeleke ngamaxesha akho kwinkungu ebuhlungu, ebuhlungu. La mayeza asekhaya asebenza kakuhle ekujonganeni neengxaki zamaxesha ahlukeneyo kwaye enze utyelelo luka-Aunty Flo lungabinaxinzelelo kancinci. Onke amayeza kufuneka athathwe kuphela ngokwengcebiso kagqirha.
I-Pre-Menstrual Syndrome
Yintoni i-PMS?
Kanye ngaphambi kokuba sifumane exesheni, kukho utshintsho oluthile olwenzekayo emizimbeni yethu. Olu tshintsho luqala malunga neveki phambi kokuya exesheni kwaye lunyamalale xa kuqala ukuya exesheni. Ezinye zeempawu zomzimba anokuthi ubani aziphawule ngeli xesha ziquka isisu esidumbileyo, amaqhakuva, amabele athambileyo, indlala, intloko ebuhlungu, ukuqaqamba kwezihlunu, ukuqaqamba kwamalungu, ukudumba kwezandla neenyawo, amaqhakuva, ukutyeba, Ukuqunjelwa okanye urhudo. Iimpawu zeemvakalelo onokuthi ube nazo ziquka ukuxhalaba, ukudakumba, ukutshintshatshintsha kweemvakalelo, ukuphuthelwa, ukugqabhuka ngumsindo, inkungu yengqondo, ukudinwa.
Ngelixa ingengabo bonke abasetyhini abafumana zonke ezi mpawu, malunga neepesenti ezingama-75 zabasetyhini baxela ukuba bafumana uhlobo oluthile lweempawu ze-PMS. Akukho nto ingako eyaziwayo malunga nokuba kutheni i-PMS isenzeka, nangona kunjalo, kukho ukuvumelana ngokubanzi ukuba inxulunyaniswe nokungalingani kwehomoni. Isenokuba ngenxa yobuninzi be-estrogen okanye ukungalingani kumlinganiselo we-estrogen-progesterone. Oku kungalingani kuchaphazela umgangatho we-serotonin oveliswa ngumzimba wakho. Ngenxa yoko, unengxaki yokudakumba, ukuguquka kwemizwelo, ukuxinezeleka komsindo kunye nokuxhalaba. I-PMS ixhaphake kakhulu phakathi kwabasetyhini abakwiqela leminyaka engama-20-40.
Izinto ezinokwandisa iimpawu ze-PMS ziquka ukutshaya, ukuxinezeleka, ukungabikho komsebenzi, ukulala ngokwaneleyo kunye nokuzintyintya ngotywala, ityuwa, inyama ebomvu kunye noshukela.
Amayeza asekhaya kwi-syndrome yangaphambi kokuya esikhathini
Yitya ngokusempilweni: Iimpawu zakho ze-PMS zinokuthotywa ngokutya okunempilo. Kuphephe ukutya okuqhotsiweyo kwaye ugcine imifuno kunye neziqhamo, iintlanzi, iinkukhu, iinkozo ezifana ne-oatmeal esebenza kancinci kancinci, istatshi, iindongomane kunye nembewu ekrwada endaweni yoko. Qinisekisa ukuba ufumana i-calcium eyaneleyo kwimithombo efana nobisi, imifuno enamagqabi aluhlaza, kunye nesalmon. Oku kutya kunezondlo eziphezulu kuya kugcina iimpawu zakho ze-PMS zingekho. Ungalibali ukubandakanya ukutya okutyebileyo kwi-omega-3 fatty acids njengentlanzi, ioli yeoli, isipinatshi, imbewu yeesame, ithanga, kunye nembewu kajongilanga.
Umthambo: Qinisekisa ukuba usebenza ubuncinane imizuzu engama-30 yokuzivocavoca ngosuku ngeendlela zokuhamba okanye i-yoga okanye nawuphi na omnye umsebenzi owonwabileyo. Qaphela ukuba ukungabikho komsebenzi kubonakaliswe ukwenza iimpawu ze-PMS zibe zibi nakakhulu. Ukuzivocavoca umzimba kuboniswe njengeyona nto isebenzayo ekunciphiseni iimpawu ze-PMS. Olu qheliselo lukwenza ukuba ukhulule i-endorphins yokuziva ulungile, kukunceda ukhulule uxinzelelo kunye noxinzelelo kwaye ufumane ukujikeleza kwegazi emzimbeni wakho ngaloo ndlela kukunceda ukhuphe ityhefu. Musa ukuziqhelanisa nokuzivocavoca umzimba onzima ngexesha lakho.
Yiphephe ityuwa, icaffeine, kunye notywala: Nciphisa ezo mveliso zokutya ekutyeni kwakho ezinetyuwa eninzi eyongeziweyo. Kuphephe ukunkqonkqoza umva iikomityi ezininzi zekofu kunye nokuntywila etywaleni. Zonke ezi mveliso zaziwa ngokwenza ukuba iimpawu ze-PMS zibe mandundu. Ukuba uyatshaya, eli lixesha elifanelekileyo lokukhaba i-butt.
Lala ngokwaneleyo kwaye unciphise uxinzelelo: Ngaba awukwazi ukujongana nayo yonke isiphithiphithi seemvakalelo esiza nayo i-PMS? Lala ngokwaneleyo. Ubomi buya kubonakala buncinci kakhulu emva kokuba ufumane iliso elifanelekileyo. Kwakhona sebenzela ekuphulukaneni noxinzelelo. Camngca, ziqhelanise nokuphefumla kwengqondo kwaye usebenzele ukuthomalalisa.
Sela iti herbal: Ezinye iintlobo zeeti ze-herbal zibonakaliswe ukunika isiqabu kwiimpawu ze-PMS. Ukuphumla kunye nokukhululeka koxinzelelo, sela kwi-chamomile okanye iti yesinamoni.
I-Chamomile iya kukunceda ukuba ulale ngcono, ngoko ke usele ngaphambi kokuba ulale.
Sela i-infusion yejinja ngenxa ye-cramps kunye ne-nausea.
Iti ye-Peppermint ilungile ekujonganeni nokudumba, ukungagayeki kunye negesi yamathumbu.
Iti yeDandelion inceda ekuthomalaliseni ukuthamba kwamabele ngoko ke buyisela iti yakho eqhelekileyo kunye nekofu ngolu hlobo ukuze ufumane iziphumo ezingcono. I-Dandelion tea's diuretic properties iya kunceda ukunciphisa ukugcinwa kwamanzi ngokunjalo.
Iti yakho eqhelekileyo eluhlaza ilungile eluswini kwaye iya kunceda ukunciphisa ukuqhambuka kwamaqhakuva ngeli xesha.
Utya ukutya okutyebileyo kwiserotonin: I-Serotonin yikhemikhali ebalulekileyo kunye ne-neurotransmitter enegalelo kwiimvakalelo zethu zokuhlala kakuhle kunye nolonwabo. Amanqanaba e-serotonin anokuthi adiphe ngexesha le-PMS ngoko kufuneka unyuse amanqanaba akho ngokutya ukutya okutyebileyo kwi-serotonin njengeeavokhado, iintendelezo zedate, iipapaya, ii-eggplants, iipayinapile kunye neplantain. Ukunyusa amanqanaba akho e-serotonin kuya kunceda ukubetha iimpawu ezifana nokudakumba, ixhala kunye nosizi.
Yandisa ukutya kwakho kwe-potassium: I-Potassium inceda ukugcina ukuvuvukala, ukuvutha, ukugcinwa kwamanzi kunye nezinye iimpawu ze-PMS. Yitya ukutya okune potassium eninzi okufana neebhanana, iicurrants ezimnyama, amakhiwane, iitapile, itswele, ibroccoli kunye neetumato.
Ipepile emnyama kunye ne-aloe vera: Le yindibaniselwano emangalisayo ejongana neempawu ezinje ngeentlungu zesisu, intloko ebuhlungu kunye nomqolo. Yongeza nje intwana yomgubo wepepile emnyama kwicephe lejeli yekhala kwaye utye kathathu yonke imihla
Ivithamin B6: Qinisekisa ukuba ufumana iVithamin B6 eyaneleyo. Le vithamini ehlala iphelelwa xa uphantsi kwe-PMS iya kukunika isiqabu kuxinzelelo, ukuguquka kwemizwelo, kunye namanqanaba asezantsi e-serotonin. Fumana ivithamin B6 yakho kwizongezelelo okanye kwimithombo yokutya efana nenkukhu, ubisi, intlanzi, iinkozo, irayisi emdaka, iimbotyi, iimbotyi zesoya, imifuno enamagqabi aluhlaza kunye neewalnuts.
Amayeza asekhaya entlungu yokuya exesheni
Iintlungu zokuya exesheni kunye neentlungu zesisu (dysmenorrhoea) ziyinyani kubasetyhini abaninzi. Uninzi lwethu (phakathi kwe-50% kunye ne-90%) ihlupheke ngolunye uhlobo lokukhathazeka kwisisu kunye neentlungu ezisezantsi xa sisexesheni. Oku kubangelwa kukuba ngeli xesha, izihlunu zesibeleko ziyafinyela ukuze zikhuphe ulwelo lwesibeleko yaye oku kubangela ukuba sibe namahlaba. Imichiza ebizwa ngokuba yi prostaglandin ikhutshwa xa kukho i progesterone yehla ngaphambi nje kokuba kuqalise ixesha. Ezi prostaglandins zibangela ukuqhawuka kwezihlunu zesibeleko ezikhokelela kwiintlungu kunye nokukrala. Ngamanye amaxesha, ezi cramps zikhatshwa isicaphucaphu, ukuhlanza, intloko ebuhlungu okanye urhudo ngokunjalo.
Ngelixa abanye abasetyhini beva nje ukungonwabi kancinci, abanye banokubandezeleka ngenxa yeentlungu ezityhafisayo. Ezinye zezizathu ezibangela iintlungu eziqatha ziquka amaxesha anzima kunesiqhelo, ukuba ngaphantsi kweminyaka engama-20 ubudala, ukuveliswa ngokugqithisileyo okanye uvakalelo lweprostaglandin, ukusetyenziswa kocwangciso-nzala kunye ne-endometriosis—ukukhula ngokungaqhelekanga kwezicubu kwiindonga zesibeleko.
Bonana nogqirha malunga neecramps zakho ukuba uphethwe ziintlungu eziqatha ngokungaqhelekanga kunye nokopha kakhulu. Qaphela ukuba intlungu yakho imbi kangangokuba iphazamisana nemisebenzi yakho yemihla ngemihla kwaye iya isiba mandundu ngokuhamba kwexesha. Ngaba amayeza e-OTC abonakala engasebenzi ekwehliseni iintlungu kwaye ngaba ezi cramps luphuhliso olutsha?
Ukuqaqanjelwa kancinci kunye nokungakhululeki kwesisu, zama la mayeza avavanyiwe asekhaya.
Ukufaka ubushushu: Olu nyango lulula lwekhaya mhlawumbi lusebenza kakhulu xa kuziwa ekunciphiseni iintlungu zexesha kwisisu sakho kunye nomqolo ophantsi. Faka ibhotile yamanzi ashushu okanye i-pad yokufudumeza okanye ufudumeze itawuli kwaye usebenzise kwindawo echaphazelekayo ukuze ukhululeke ngokukhawuleza. Enyanisweni uphando luka-2012 kubasetyhini abakwiqela leminyaka eyi-18 ukuya kwe-30 lufumene ukuba i-patch yokushisa kwi-104 ° F (40 ° C) yayisebenza njenge-ibuprofen ekupheliseni intlungu yokuya exesheni.
Ukuphulula ngeeoyile ezibalulekileyo: Eli lelinye iyeza elisebenza kakhulu. Ukuphulula isisu sakho imizuzu engama-20 ngeoyile ebalulekileyo exutywe kwioyile yokuthwala njengealmond okanye icoconut kunokunciphisa iintlungu zakho zokuya exesheni. Yongeza ithontsi yeoli efunekayo kwicephe yeoli ye-oyile. Ngapha koko, uphononongo lubonise ukuba ukuphulula ngeeoyile ezibalulekileyo kuyasebenza ekudambiseni iintlungu eziqatha ezibangelwa yi-endometriosis. Ioyile ezibalulekileyo eziluncedo kakhulu kolu hlobo lokuthomalalisa iintlungu yilavender, clary sage, kunye neoyile yemarjoram.
Yabelana ngesondo: Isenokuvakala imbi kuwe kodwa izibonelelo zokulala ngesondo ngexesha lakho zigqwesa i-ickiness. Ngapha koko, eli lolona nyango lubalaseleyo lwasekhaya—likhululekile kwaye lizele ziziphumo ebezingalindelekanga!
Ukuqala, xa ulala ngesondo, ukuvuselela i-vaginal ngendlela yokungena kunciphisa intlungu kwaye kwandisa amandla akho okumelana neentlungu zexesha nge-75%. Kwaye xa usenza i-orgasm, imithambo-luvo yakho ayinxibelelani ngexesha lexesha kwingqondo yakho. Ngexesha le-orgasm ingqondo iphinda ikhuphe ii-neurotransmitters ezifana ne-dopamine, i-acetylcholine, i-nitric oxide, kunye ne-serotonin kunye ne-noradrenaline ezenza sizive mnandi kwaye inciphisa ukuqonda kwethu iintlungu zexesha.
I-Orgasms ikwabangela ukuba isibeleko sakho sibambezeleke ngaloo ndlela sikhawuleza ecaleni kokuchitheka kodonga lwesibeleko sakho. Oku kuya kunciphisa ixesha lakho kwaye kukhuphe ezinye iikhompawundi ezifana ne-prostaglandins ezibangela intlungu kunye nokungonwabi.
Lawula ukutya kwakho: Xa usexesheni, kunqande ukutya okuya kwenza ukuqunjelwa kwakho kunye nokugcinwa kwamanzi kube mandundu. Hlala kude nokutya okunamafutha, utywala, iziphuzo ze-carbonated, i-caffeine kunye nokutya okunetyuwa. Yitya ngakumbi ukutya okutyebileyo kwefayibha, irayisi emdaka, iwalnuts, iialmonds, imbewu yethanga, i-oyile yomnquma kunye ne-broccoli, inkukhu, intlanzi, kunye nemifuno enamagqabi aluhlaza, i-flaxseed, i-avokhado, ibhotolo yamandongomane, i-prunes, i-chickert kunye neebhanana.
Amachiza: Amachiza athile anempembelelo entle kakhulu kuwe xa usexesheni. Ezi zityalo zinefuthe elichasayo kunye ne-antispasmodic elinciphisa ukunyanzeliswa kwemisipha kunye neentlungu.
Yenza ezi tea herbal zibe yinxalenye yolawulo lwakho ngexesha lakho: iti ye-chamomile ukukhulula i-muscle spasms kunye nokuphumla; imbewu yefennel yokunciphisa intlungu; i-cinnamon yokunciphisa ukopha, intlungu, isicaphucaphu kunye nokuhlanza; ijinja yokuphelisa iintlungu-uphando lwabasetyhini abangama-92 abopha kakhulu ukuya exesheni lubonise ukuba izongezo zejinja zemihla ngemihla zinokunceda ukunciphisa inani legazi elilahlekileyo ngexesha lokuya exesheni; pycnogenol ngenxa yeentlungu zexesha; idill ngenxa yeentlungu zokuya esikhathini; i-curcumin, i-compound kwi-turmeric, ukukhululeka kwiimpawu ze-PMS.
Amanzi: Musa ukuzivumela ukuba uphelelwe ngamanzi kwaye usele amanzi amaninzi ngexesha lakho ukubetha ukugcinwa kwamanzi. Ukusela amanzi kuya kuthintela ukuqunjelwa. Sela amanzi ashushu ukuthomalalisa amahlaba esisu. Yitya ukutya okunomxholo ophezulu wamanzi afana ne-lettuce, i-celery, iikomkomere, ivatala, kunye namaqunube
Umthambo: Ngelixa umthambo omninzi womzimba ungacebisi, kufuneka wenze umthambo othambileyo njengeyoga ukukhulula ii-endorphin ezidambisa iintlungu. Uphando luye lwabonisa ukuba i-yoga ibeka njenge-cobra, ikati, kunye nentlanzi zinciphisa kakhulu iintlungu zexesha. Yenza i-yoga imizuzu engama-35, iintsuku ezintlanu ngeveki ukuze ufumane ibhalansi yehomoni engcono.
Zama ukuthambeka kwepelvic. Lala ngomqolo ngamadolo akho aguqe kwaye iinyawo zakho zithe tyaba. Qinisa imisipha yesisu sakho kunye ne-glutes yakho kwaye ngokukhawuleza uphakamise i-pelvis yakho phezulu ukusuka emgangathweni. Qinisekisa ukuba umqolo wakho ophantsi ucinezelwe phantsi. Bamba indawo imizuzwana embalwa, unciphise ngobunono kwaye uphinde. Oku kuya kunciphisa iikram zakho kakhulu.
Yandisa ukutya kwakho kweevithamini: Uphononongo lubonise ukuba ukunqongophala kwe-vitamin D kunokukhokelela kwixesha elingaqhelekanga. Izongezelelo ze-Vitamin D ziye zaboniswa ukuba ziyasebenza ekunyangeni iimpawu ze-PCOS ngokunjalo. Fumana ilanga elaneleyo okanye uthathe isongezelelo kwingcebiso kagqirha wakho.
Sela iviniga ye-apile cider: Le nkwenkwezi phakathi kwamayeza asekhaya iyasebenza ngokuchasene neengxaki zokuya esikhathini. Uphononongo luka-2013 lubonise ukuba abafazi abasela i-15 ml ye-apile cider iviniga yonke imihla babonise ukuphucuka okubonakalayo kwiimpawu ze-PCOS kunye nemijikelezo yokuya esikhathini nazo zilawulwa. Gcoba i-aple cider iviniga emanzini amancinci ngaphambi kokuba udle.
Amayeza e-Ayurvedic kwiingxaki zokuya esikhathini
Ukuphulula ngeoli yesesame: Ioli yeSesame ityebile kwi-linoleic acid enezinto ezichasayo kunye ne-antioxidant. Ukuphulula isisu sakho ngeziphumo ezilungileyo.
Imbewu yeFenugreek: Gxuma imbewu yefenugreek emanzini iiyure ezili-12 kwaye usele amanzi ukuze ufumane isiqabu kwiintlungu zexesha.
Ijinja kunye nepepile emnyama: Ubilise i-ginger encinci eyomileyo emanzini kwaye yongeza i-pepper emnyama kuyo. Sela esi sisombululo ukuya kumanqanaba asezantsi eprostaglandin kwaye ngaloo ndlela unciphise iintlungu zexesha. Ikwakunika amandla kwaye ilwa nokungakhathali.
Imbewu ikumin: Bilisa imbewu ye-cumin emanzini, upholise kwaye uphuze ukunciphisa ukukhululeka kwiintlungu. I-Cumin ine-anti-spasmodic kunye ne-anti-inflammatory properties.
I-Basil kunye ne-thyme: I-Basil iqulethe i-caffeic acid enefuthe lokunciphisa intlungu. I-Thyme yenye imifuno etyebileyo kwi-caffeic acid. Yenza iti ngokufaka i-2 tablespoons ye-thyme okanye amaqabunga e-basil kwipuniti yamanzi abilayo. Xa sele ipholile ukuya kutsho kwiqondo lobushushu begumbi, sela ukukhululeka kwiintlungu zokuya exesheni.
