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Uma uzizwa ukhathele izinsuku ezimbalwa ngaphambi kokuya esikhathini, awuwedwa. Ukukhathala kungenye yezimpawu ezivame kakhulu ze-premenstrual syndrome (PMS) futhi kujwayelekile ukuthi abesifazane abaningi babe nokukhathala ezinsukwini ezimbalwa ngaphambi kwezikhathi zabo. Kepha abaningi bakwenza ngephutha ngobuvila, ukuzizwa uphansi noma ukuhoxa komphakathi [1] [okubili] .
Ukuzwa ukhathele kungaba nzima kuwe ukwenza imisebenzi yakho yansuku zonke futhi kwesinye isikhathi kungadlulela kakhulu okungavimbela umsebenzi wakho wesikole noma wehhovisi noma eminye imisebenzi oyithandayo.
Ezinye izimpawu ze-PMS nazo zingahambisana nokukhathala okufana nokuqunjelwa, ukuguquguquka kwemizwelo, isisa sebele, ukuqunjelwa, ikhanda elibuhlungu, ukukhathazeka, ukucasuka kanye nokushintsha kwesifiso [1] .
Kuyinto ejwayelekile ukuzizwa ukhathele ngaphambi kwezikhathi, kepha uma ukukhathala okukhulu kuhambisana nemizwa efana nentukuthelo, ukukhala, ukudabuka nokuzizwa kungalawuleki kungaba uphawu lwe-premenstrual dysphoric disorder (PMDD), uhlobo olunzima lwe-PMS.
Kule ndatshana, sizochaza ukuthi yini ebangela ukukhathala ngaphambi kwezikhathi namathiphu ambalwa okulwa nakho.
Izimbangela Zokukhathala Ngaphambi Kwezikhathi
Ukukhathala ngaphambi kwesikhathi kuye kwaxhunyaniswa nokuntuleka kwe-serotonin, i-neurotransmitter esiza ukulawula imizwa yakho. Ucwaningo luye lwaveza ukuthi i-serotonin ihlotshaniswa nokukhathala ngenxa yemiphumela yayo ekulaleni, ukozela nobuthongo. Ngaphambi kokuba isikhathi sakho siqale, amazinga e-serotonin angahle aguquke futhi lokhu kungadala ukwehla kwamazinga akho wamandla, nawo anomthelela kumzwelo wakho. Futhi, ukuntuleka kokulala kungadala ukukhathala ngenxa yokwanda kwezinye izimpawu ze-PMS ezinjengekhanda, ukuqunjelwa nokuvuka kokushisa komzimba okungenzeka ebusuku [3] [4] .
Yize kuyinto ejwayelekile ukuzizwa ukhathele ngaphambi kwesikhathi sakho, ungahle ungakwazi ukwenza imisebenzi yakho yansuku zonke kalula. Ngakho-ke, sibhale amathiphu okusiza ukulwa nokukhathala kwakho kwangaphambi kwesikhathi.
Amathiphu Wokulwa Nokukhathala Kwangaphambi Kwesikhathi Sakho
1. Gcina umzimba wakho unamanzi
Kubalulekile ukugcina umzimba wakho unamanzi njengoba kuzokwenza uzizwe ukhathele kancane futhi ugcine nomzimba wakho upholile. Uma umzimba wakho uphelelwe amanzi emzimbeni uyobe uzizwa ukhathele futhi ulele ngokwengeziwe futhi kungazenza zibe zimbi izimpawu zakho ze-PMS. Zama ukuphuza okungenani izingilazi eziyisishiyagalombili zamanzi ngosuku [5] .
2. Yidla ukudla okunempilo
Kubalulekile ukuthi udle ukudla okunempilo okubandakanya izithelo, imifino nezinhlamvu eziningi ukukunikeza amandla amaningi. Yidla ukudla okufana nobhanana, inhlanzi enamafutha, irayisi elinsundu, ubhatata, ama-apula, i-quinoa, i-oatmeal, i-yogurt kanye noshokoledi omnyama njengoba enothe ngamavithamini B, i-iron, i-manganese, i-potassium nezinye izakhamzimba ezibalulekile nama-antioxidants. Ukudla lokhu kudla kuzosiza ukukhulisa amazinga akho wamandla [6] [7] .
3. Vivinya umzimba nsuku zonke
Ucwaningo olushicilelwe ku-Journal of Obstetrics and Gynecology luthole ukuthi ukwenza isilinganiso esilinganisiwe sokuzivocavoca umzimba kungasiza ekwehliseni ukukhathala, kuthuthukise ukuhlushwa futhi kunciphise izimpawu eziningi zangaphambi kokuya esikhathini. [8] .
4. Zama ezinye izindlela zokuphumula
Ukukhulisa amazinga akho wamandla ungazama ukwenza izindlela ezithile zokuphumula njengokuzivocavoca okujulile, i-yoga nokuzindla. Ucwaningo luthole ukuthi ukwenza i-yoga kungasiza ekwehliseni izimpawu ze-PMS kubandakanya ukukhathala [9] .
5. Gcina ikamelo lakho lokulala lipholile
Ukukusiza ulale kahle ebusuku, udinga ukugcina igumbi lakho lokulala lipholile. Ucwaningo lubike ukuthi izinga lokushisa komzimba wakho liqala ukwehla ngaphambi kokulala futhi lokhu kusiza ekulaleni ngokushesha. Ukulala egumbini elibandayo kuzosiza ekwehliseni izinga lokushisa komzimba wakho futhi kusize umzimba wakho uphole ngokwemvelo, ngakho-ke kukusiza ukuthi ulale ngokushesha [10] [ishumi nanye] .
6. Gcina isimiso esinempilo sokulala
Kubalulekile ukuthi udale inqubo enempilo yokulala ngaphambi kwezinsuku ezimbalwa ngaphambi kokuqala kwesikhathi sakho. Abesifazane abaningi baba nokukhathala, ukuguquguquka kwemizwelo, ukuqunjelwa, kanye nokuphathwa yikhanda ezinsukwini eziholela esikhathini. Ukusiza ukunciphisa lezi zimpawu ze-PMS, ungageza okuphumuzayo ngaphambi kokulala, uye kusheshe uyolala, gwema ukudla okunzima ngaphambi kokulala futhi unciphise isikhathi sakho sesikrini okungenani ihora elilodwa ngaphambi kwesikhathi sakho sokulala.
Qaphela: Ukulandela amathiphu ashiwo ngenhla kungasiza ukukhulisa amazinga akho wamandla nokunciphisa ukukhathala. Kodwa-ke, uma usazizwa ukhathele futhi ungakwazi ukwenza imisebenzi yakho yansuku zonke, kufanele ubonane nodokotela futhi uzihlolele i-PMDD. Ukwelapha i-PMDD kungasiza ekunciphiseni izimpawu zakho, kufaka phakathi ukukhathala.
Imibuzo evame ukubuzwa
U. Ngingakuqeda kanjani ukukhathala kwe-PMS?
TO . Yidla ukudla okunempilo, uzivocavoca nsuku zonke, uphuze amanzi amaningi, gcina igumbi lakho lokulala lipholile futhi ugcine inqubo yokulala enempilo.
U. Ingabe ukukhathala kuwuphawu lokukhulelwa noma i-PMS?
TO. Ukukhathala kuyisifo esivamile se-PMS futhi kuvamile nasezigabeni zokuqala zokukhulelwa. Kodwa-ke, ukukhathala ngokuvamile kuyaphela uma isikhathi sakho siqala.
U. Kwenzekani evikini ngaphambi kwesikhathi sakho?
TO. Ungahle uhlangabezane nezimpawu ze-PMS ezinjengekhanda, ukuqunjelwa, ukukhathazeka, ukucasuka nokushintshashintsha kwemizwelo ezinsukwini eziholela esikhathini sakho.
U. Ingabe i-PMS ingakuthukuthelisa?
TO. Yebo, i-PMS ingakwenza ucasuke futhi uthukuthele.
