Izikhathi zingaba nzima kwabaningi bethu. Ukuqala kusukela ekuguquguqukeni kwemizwa emibi kanye nokuqunjelwa ezinsukwini zangaphambi kokuya esikhathini kuya kumajaqamba esiswini nokopha kakhulu ngalezo zinsuku ezinhlanu, kuncane okungajabulisa ngakho. Kodwa-ke, akudingekile ukuba ubhekane nezikhathi zakho ku-haze ebuhlungu, ebuhlungu. Lawa makhambi asekhaya asebenza kahle kakhulu ekubhekaneni nezinkinga zezikhathi ezihlukahlukene futhi enze ukuvakasha kuka-Aunty Flo kunciphise ukucindezeleka. Wonke amakhambi kufanele athathwe kuphela ngokweseluleko sikadokotela.
I-Pre-Menstrual Syndrome
Yini i-PMS?
Ngaphambi nje kokuya esikhathini, kunezinguquko ezithile ezenzeka emizimbeni yethu. Lezi zinguquko ziqala esikhathini esingangesonto ngaphambi kokuya esikhathini futhi ziyanyamalala lapho kuqala ukuya esikhathini. Ezinye zezimpawu zomzimba umuntu angase aziqaphele ngalesi sikhathi zihlanganisa isisu esiqumbile, amajaqamba, amabele athambile, indlala, ikhanda elibuhlungu, ubuhlungu bemisipha, ubuhlungu bamalunga, ukuvuvuka kwezandla nezinyawo, izinduna, ukukhuluphala, Ukuqunjelwa noma isifo sohudo. Izimpawu ezingokomzwelo ongase ube nazo zihlanganisa ukukhathazeka, ukucindezeleka, ukushintshashintsha kwemizwelo, ukuqwasha, ukuqhuma kwentukuthelo, inkungu yengqondo, ukukhathala.
Nakuba kungebona bonke abesifazane abathola zonke lezi zimpawu, cishe amaphesenti angu-75 abesifazane abika ukuthi bahlangabezana nohlobo oluthile lwezimpawu ze-PMS. Akukho okuningi okwaziwayo ngokuthi kungani i-PMS yenzeka, nokho, kukhona ukuvumelana okujwayelekile kokuthi ixhumene nokungalingani kwamahomoni. Kungaba ngenxa yokweqisa kwe-estrogen noma ukungalingani kwesilinganiso se-estrogen-progesterone. Lokhu kungalingani kuthinta izinga le-serotonin elikhiqizwa umzimba wakho. Ngenxa yalokho, uhlushwa ukucindezeleka, ukuguquguquka kwemizwelo, intukuthelo nokukhathazeka. I-PMS ivame kakhulu kwabesifazane abaseqenjini leminyaka yobudala engama-20-40.
Izinto ezingandisa izimpawu ze-PMS zihlanganisa ukubhema, ukucindezeleka, ukungasebenzi, ukungalali ngokwanele kanye nokuzitika ngotshwala, usawoti, inyama ebomvu, noshukela.
Amakhambi asekhaya we-pre-menstrual syndrome
Idla okunempilo: Izimpawu zakho ze-PMS zingadanjiswa ngokudla okunempilo. Gwema ukudla okuthosiwe futhi ubeke imifino nezithelo, izinhlanzi, izinkukhu, okusanhlamvu okufana ne-oatmeal egaya kancane, isitashi, amantongomane nembewu eluhlaza. Qinisekisa ukuthi uthola i-calcium eyanele emithonjeni efana nobisi, imifino enamahlamvu aluhlaza, ne-salmon. Lokhu kudla okunomsoco ophezulu kuzogcina izimpawu zakho ze-PMS zingekho. Ungakhohlwa ukufaka ukudla okunothe ngama-omega-3 fatty acids njengezinhlanzi, amafutha omnqumo, isipinashi, imbewu kasesame, ithanga, nembewu kabhekilanga.
Ukuzivocavoca: Qiniseka ukuthi usebenza okungenani imizuzu engama-30 yokuzivocavoca ngosuku ngendlela yokuhamba ngezinyawo noma i-yoga nanoma yimuphi omunye umsebenzi owuthandayo. Qaphela ukuthi ukuntuleka komsebenzi kukhonjisiwe ukwenza izimpawu ze-PMS zibe zimbi nakakhulu. Ukuzivocavoca kwe-Aerobic kuboniswe kuphumelela kakhulu ekwehliseni izimpawu ze-PMS. Lezi zivivinyo zikwenza ukhulule ama-endorphin azizwa kahle, akusize ukhulule ingcindezi nokukhathazeka futhi wenze ukujikeleza kwegazi kuhambe emzimbeni wakho ngaleyo ndlela kukusize ukhiphe ubuthi. Ungazibandakanyi nokuzivocavoca umzimba okukhulu phakathi nesikhathi sakho.
Gwema usawoti, i-caffeine, notshwala: Yehlisa kuleyo mikhiqizo yokudla ekudleni kwakho okuqukethe usawoti omningi owengeziwe. Gwema ukubuyisela izinkomishi zekhofi eziningi kakhulu kanye nokucwila otshwaleni. Yonke le mikhiqizo yaziwa ngokwenza izimpawu ze-PMS zibe zimbi nakakhulu. Uma ungumuntu obhemayo, lesi yisikhathi esihle sokukhahlela isinqe.
Lala ngokwanele futhi unciphise ingcindezi: Awukwazi ukubhekana nakho konke ukuphazamiseka okungokomzwelo okulethwa yi-PMS nakho? Lala kakhulu. Impilo izobukeka imbi kakhulu uma usuvale amehlo. Futhi sebenzela ekulahlekelweni ukucindezeleka. Zindla, zijwayeze ukuphefumula okunengqondo futhi usebenzele ukukuthoba.
Phuza itiye le-herbal: Ezinye izinhlobo zetiye le-herbal zikhonjisiwe ukunikeza ukukhululeka kwezimpawu ze-PMS. Ukuze uthole ukuphumula nokukhululeka kokukhathazeka, phuza itiye le-chamomile noma lesinamoni.
I-Chamomile izokusiza futhi ulale kangcono ngakho phuza ngaphambi kokulala.
Phuza i-infusion ye-ginger ukuze uthole amajaqamba kanye nesicanucanu.
Itiye le-peppermint lihle kakhulu ekubhekaneni nokuqunjelwa, ukuqunjelwa kanye negesi yamathumbu.
Itiye le-Dandelion lisiza ukuthobisa ukuthamba kwebele ngakho shintsha itiye nekhofi lakho elivamile ngalezi zinhlobonhlobo ukuze uthole imiphumela engcono kakhulu. Izakhiwo ze-Dandelion tea diuretic zizosiza ekunciphiseni ukugcinwa kwamanzi.
Itiye lakho eliluhlaza elivamile lihle kakhulu esikhumbeni futhi lizosiza ekunciphiseni ukuqubuka kwezinduna ngalesi sikhathi.
Idla ukudla okucebile nge-serotonin: I-Serotonin iyikhemikhali ebalulekile kanye ne-neurotransmitter enomthelela emizweni yethu yenhlalakahle nenjabulo. Amazinga e-serotonin angacwiliswa ngesikhathi se-PMS ngakho-ke udinga ukukhulisa amazinga akho ngokudla ukudla okunothe nge-serotonin njengokwatapheya, amasundu, ama-papaya, ama-eggplant, uphayinaphu, nokhova. Ukwenyusa amazinga akho e-serotonin kuzosiza ukushaya izimpawu ezinjengokucindezeleka, ukukhathazeka nokudabuka.
Khulisa ukudla kwakho kwe-potassium: I-Potassium isiza ukugcina ukuvuvukala, ukuqunjelwa, ukugcinwa kwamanzi nezinye izimpawu ze-PMS. Yidla ukudla okunothe nge-potassium njengobhanana, ama-black currant, amakhiwane, amazambane, u-anyanisi, i-broccoli notamatisi.
Upelepele omnyama ne-aloe vera: Lena inhlanganisela emangalisayo ebhekana nezimpawu ezinjengamajaqamba esiswini, ikhanda elibuhlungu nobuhlungu beqolo. Vele ungeze ingcosana yempushana kapelepele kusipuni sejeli yenhlaba bese udla kathathu ngosuku
I-Vitamin B6: Qiniseka ukuthi uthola i-Vitamin B6 eyanele. Le vithamini evame ukuphela lapho ubhekene ne-PMS izokunikeza ukukhululeka ekucindezelekeni, ukushintshashintsha kwemizwelo, namazinga aphansi e-serotonin. Thola uvithamini B6 wakho ezithasiselweni noma emithonjeni yokudla efana nenkukhu, ubisi, inhlanzi, okusanhlamvu, ilayisi elinsundu, ubhontshisi, ubhontshisi wesoya, imifino enamahlamvu aluhlaza nama-walnuts.
Amakhambi asekhaya ezinhlungu zokuya esikhathini
Ubuhlungu bokuya esikhathini kanye namajaqamba esiswini (dysmenorrhoea) kuyinto engokoqobo kwabesifazane abaningi. Iningi lethu (phakathi kuka-50% no-90%) lihlushwa uhlobo oluthile lokungakhululeki eziswini zethu kanye nobuhlungu obuphansi emuva lapho sisesikhathini. Lokhu kungenxa yokuthi ngalesi sikhathi, izicubu zesibeletho ziyafinyela zikhiphe ulwelwesi lwesibeletho futhi lokhu kusenza siphathwe amajaqamba. Amakhemikhali abizwa ngokuthi ama-prostaglandin akhululwa lapho i-progesterone yehla ngaphambi nje kokuba kuqale ukuya esikhathini. Lawa ma-prostaglandin abangela ukufinyela kwemisipha yesibeletho okuholela ebuhlungwini nokuminyana. Ngezinye izikhathi, la majaqamba ahambisana nesicanucanu, ukuhlanza, ikhanda elibuhlungu noma isifo sohudo.
Nakuba abanye besifazane bezwa nje ukungakhululeki okuncane, abanye bangase bahlupheke ngenxa yobuhlungu obuqeda amandla. Ezinye zezizathu ezibangela ubuhlungu obukhulu zihlanganisa ukuya esikhathini esinzima kunokuvamile, ukuba ngaphansi kweminyaka engu-20 ubudala, ukukhiqizwa ngokweqile noma ukuzwela i-prostaglandin, ukusetshenziswa kokulawula inzalo kanye ne-endometriosis—ukukhula okungavamile kwezicubu ezindongeni zesibeletho.
Bonana nodokotela ukuze uthole amajaqamba uma uhlushwa izinhlungu eziqine ngendlela engavamile nokopha kakhulu. Qaphela uma ubuhlungu bakho bubi kakhulu kangangokuthi buphazamisa imisebenzi yakho yansuku zonke futhi buya kuba bubi kakhulu ngokuhamba kwesikhathi. Ingabe imishanguzo ye-OTC ibonakala ingasebenzi ekwehliseni izinhlungu futhi ingabe lamajaqamba ayinto entsha?
Ukuze uthole amajaqamba amancane kanye nokungaphatheki kahle kwesisu, zama lawa makhambi asetshenziswa ekhaya ahlolwe isikhathi.
Ifaka ukushisa: Leli khambi elilula lasekhaya cishe lisebenza kakhulu uma kuziwa ekunciphiseni ubuhlungu besikhathi esiswini sakho nangaphansi komhlane. Faka ibhodlela lamanzi ashisayo noma i-heater noma umane ushise ithawula bese ufaka endaweni ethintekile ukuze uthole impumuzo ngokushesha. Eqinisweni ucwaningo lwango-2012 olubhekiswe kwabesifazane abaneminyaka engu-18 kuya kwengama-30 lwathola ukuthi ukushisa okungama-104°F (40°C) kwakusebenza kahle njenge-ibuprofen ekuqedeni ubuhlungu bokuya esikhathini.
Ukubhucunga ngamafutha abalulekile: Leli elinye ikhambi elisebenza ngempumelelo kakhulu. Ukubhucunga isisu sakho imizuzu engama-20 ngamafutha abalulekile ahlanjululwe emafutheni okuphatha njenge-almond noma ukhukhunathi kunganciphisa ubuhlungu bakho bokuya esikhathini. Engeza iconsi lamafutha abalulekile kusipuni samafutha othwala. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukubhucungwa ngamafutha abalulekile kuphumelela ekudambiseni ubuhlungu obukhulu obubangelwa i-endometriosis. Amafutha abalulekile awusizo kakhulu kulolu hlobo lwe-massage edambisa izinhlungu i-lavender, i-clary sage, namafutha e-marjoram.
Yenza ucansi: Kungase kuzwakale kungenangqondo kuwe kodwa izinzuzo zokuya ocansini ngesikhathi sakho zidlula i-ickiness. Eqinisweni, leli ikhambi lasekhaya elingcono kakhulu elake lake lafika—elingenalo futhi ligcwele imiphumela engemihle ejabulisayo!
Okokuqala, uma uya ocansini, ukukhuthazwa kwesitho sangasese sowesifazane ngendlela yokungena kunciphisa ubuhlungu futhi kukhulisa amandla akho okumelana nobuhlungu besikhathi ngo-75%. Futhi lapho wenza i-orgasm, izinzwa zakho azikhulumi nge-period pan ebuchosheni bakho. Ngesikhathi se-orgasm ubuchopho buphinde bukhiphe ama-neurotransmitters afana ne-dopamine, i-acetylcholine, i-nitric oxide, ne-serotonin ne-noradrenaline esenza sizizwe simnandi futhi enciphisa umbono wethu wobuhlungu besikhathi.
I-Orgasm iphinde ibangele ukuthi isibeletho sakho sifinyele ngaleyo ndlela sishesha eduze nokuchitheka kodonga lwakho lwesibeletho. Lokhu kuzofinyeza isikhathi sakho futhi kukhiphe ezinye izinhlanganisela ezifana ne-prostaglandin ezibangela ubuhlungu nokungakhululeki.
Gada ukudla kwakho: Uma usesikhathini, gwema ukudla okuzokwenza ukuqunjelwa nokugcinwa kwamanzi kube kubi kakhulu. Gwema ukudla okunamafutha, utshwala, iziphuzo ze-carbonated, i-caffeine nokudla okunosawoti. Yidla kakhulu ukudla okunothe nge-fibre njengopapaya, irayisi elinsundu, ama-walnuts, ama-alimondi, imbewu yethanga, amafutha omnqumo kanye ne-broccoli, inkukhu, inhlanzi, nemifino eluhlaza enamahlamvu, imbewu yefilakisi, ukwatapheya, ibhotela lamantongomane, imilimi, uphizi nobhanana.
Amakhambi: Amakhambi athile anomphumela onenzuzo kakhulu kuwe uma usesikhathini. Lawa makhambi anomphumela wokulwa nokuvuvukala kanye ne-antispasmodic onciphisa ukufinyela kwemisipha nobuhlungu.
Yenza lawa ma-herbal tea abe yingxenye yombuso wakho phakathi nezikhathi zakho: itiye le-chamomile ukuze ukhulule ama-muscle spasms nokuphumula; imbewu ye-fennel yokunciphisa ubuhlungu; isinamoni ukunciphisa ukopha, ubuhlungu, isicanucanu, nokuhlanza; ijinja yokuqeda ubuhlungu—ucwaningo lwabesifazane abangu-92 abopha kakhulu lapho beya esikhathini lwabonisa ukuthi izithasiselo zejinja zansuku zonke zingasiza ekunciphiseni inani legazi elilahleka ngesikhathi sokuya esikhathini; i-pycnogenol yobuhlungu besikhathi; i-dill yezinhlungu zokuya esikhathini; i-curcumin, i-compound ku-turmeric, yokukhululeka ezimpawu ze-PMS.
Amanzi: Ungazivumeli ukuthi uphelelwe amanzi emzimbeni futhi uphuze amanzi amaningi ngesikhathi sakho ukuze unqobe ukugcinwa kwamanzi. Ukuphuza amanzi kuzovimbela ukuqunjelwa. Gcoba amanzi afudumele ukuze uthobe amajaqamba esiswini. Yidla ukudla okunokuqukethwe okuphezulu kwamanzi njengolethisi, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, ikhabe, namajikijolo
Ukuzivocavoca: Nakuba ukuvivinya umzimba okunzima kakhulu kungaluleki, kufanele wenze ukuzivocavoca okuncane njenge-yoga ukuze ukhulule ama-endorphin adambisa izinhlungu. Ucwaningo luye lwabonisa ukuthi i-yoga ibeka njenge-cobra, ikati, nenhlanzi inciphisa kakhulu ubuhlungu besikhathi. Yenza i-yoga imizuzu engu-35, izinsuku ezinhlanu ngesonto ukuze uthole ibhalansi ye-hormone engcono.
Zama ukutsheka kwe-pelvic. Lala ngomhlane amadolo akho egobile futhi izinyawo zakho ziphansi. Qinisa imisipha yesisu sakho kanye nama-glute akho futhi kancane kancane uphakamise i-pelvis yakho phezulu ukusuka phansi. Qinisekisa ukuthi umhlane wakho ophansi ucindezelwe phansi. Bamba indawo imizuzwana embalwa, wehlise kancane bese uphinda. Lokhu kuzonciphisa kakhulu ama-cramps akho.
Khulisa ukudla kwakho amavithamini: Ucwaningo luye lwabonisa ukuthi ukushoda kwevithamini D kungaholela esikhathini esingajwayelekile. Izithako ze-Vitamin D ziboniswe ukuthi ziyasebenza ekwelapheni izimpawu ze-PCOS. Thola ukukhanya kwelanga okwanele noma uthathe isithasiselo ngokweseluleko sikadokotela wakho.
Phuza i-apula cider uviniga: Le nkanyezi phakathi kwamakhambi asekhaya iyasebenza nasezinkingeni zokuya esikhathini. Ucwaningo lwango-2013 lubonise ukuthi abesifazane abaphuza u-15 ml we-apula cider uviniga nsuku zonke babonisa ukuthuthuka okuphawulekayo ezimpawu ze-PCOS kanye nemijikelezo yokuya esikhathini nayo yayilawulwa. Hlambulula i-apula cider uviniga emanzini amancane ngaphambi kokudla.
Amakhambi e-Ayurvedic ezinkinga zokuya esikhathini
Massage ngamafutha esesame: Amafutha eSesame anothile nge-linoleic acid enezinto zokulwa nokuvuvukala kanye ne-antioxidant. Hlanza isisu sakho ukuze uthole imiphumela engcono kakhulu.
Imbewu ye-Fenugreek: Cwilisa imbewu yefenugreek emanzini amahora angu-12 bese uphuza amanzi ukuze uthole impumuzo ezinhlungwini zokuya esikhathini.
I-Ginger kanye nopelepele omnyama: Bilisa i-ginger encane eyomile emanzini bese wengeza upelepele omnyama kuwo. Phuza lesi sixazululo emazingeni aphansi e-prostaglandin bese unciphisa ubuhlungu besikhathi. Iphinde ikunikeze amandla futhi ilwe nokukhathala.
Imbewu ye-Cumin: Bilisa imbewu ye-cumin emanzini, upholile futhi uphuze ukunciphisa ukuze ukhululeke ebuhlungwini. I-Cumin ine-anti-spasmodic kanye ne-anti-inflammatory properties.
I-Basil ne-thyme: I-Basil iqukethe i-caffeic acid enomphumela wokunciphisa ubuhlungu. I-Thyme ingesinye isithombo esicebile nge-caffeic acid. Yenza itiye ngokugibela izipuni ezi-2 ze-thyme noma amaqabunga e-basil ephayini lamanzi abilayo. Uma seluphole ngokwezinga lokushisa elilingana negumbi, phuza ukuze ukhululeke ezinhlungwini zokuya esikhathini.
