Ukuphatha ukunqamuka kokuya esikhathini ekhaya

Ukunqamuka kokuya esikhathini ngokuvamile kuyisimo semvelo esivame ukwenzeka phakathi kweminyaka yobudala engama-45 nengama-55. Ngemuva kokunqamuka kokuya esikhathini, owesifazane akasakwazi ukukhulelwa.

Kwabesifazane abaningi, ukuya esikhathini kuzoyeka kancane ngokuhamba kwesikhathi.

• Ngalesi sikhathi, izinkathi zakho zingasondela kakhulu noma zihlukaniswe kabanzi. Le patheni ingahlala iminyaka eyi-1 kuya kwengu-3.
• Ukunqamuka kokuya esikhathini kuphelile lapho ungazange ube nesikhathi sonyaka owodwa. Ngaphambi kwalesi sikhathi, abesifazane babhekwa njenge-postmenopausal.

Ukuhamba kwakho kokuya esikhathini kungama ngokungazelelwe ngemuva kokuhlinzwa ukuze ususe ama-ovari, i-chemotherapy, noma izindlela ezithile zokwelapha ama-hormone zomdlavuza webele.

Izimpawu zokunqamuka kokuya esikhathini ziyahlukahluka kakhulu. Abanye besifazane abanasibonakaliso, kanti abanye banezimpawu ezinesilinganiso esibi kakhulu. Futhi, abanye besifazane bangaba nezimpawu zonyaka ongu-1 kuya kwengu-2, kanti abanye bangaba nezimpawu eziqhubekayo.

Izimpawu ezivamile zifaka:

• Ukushisa okushisayo
• Ukuphazamiseka kwemizwelo
• Izinkinga zocansi

Khuluma nomhlinzeki wakho uma izimpawu zakho zokunqamuka kokuya esikhathini zimbi kakhulu. Wena nomhlinzeki wakho ningalinganisa ubungozi nezinzuzo ze-hormone replacement therapy (HRT) ukubona ukuthi le nketho ingakulungela yini.

Uma umhlinzeki wakho wezokunakekelwa kwempilo enqume i-HRT ngezimpawu zokunqamuka kokuya esikhathini, thatha le mithi njengoba uyalelwe. Buza umhlinzeki wakho ukuthi yini okufanele uyenze uma uphuthelwa umthamo.

Lapho uthatha ama-hormone:

• Landela ngokucophelela umhlinzeki wakho.
• Buza mayelana nokuthi udinga ama-mammograms noma isivivinyo ukubheka ukuminyana kwethambo lakho.
• UNGABHALI. Ukubhema kuzokhuphula amathuba okuqina kwegazi emilenzeni yakho noma emaphashini akho.
• Bika noma yikuphi ukopha okusha kwesitho sangasese sangasese ngokushesha. Futhi bika ukuphuma esikhathini okuza kaningi noma okunzima kakhulu.

Izindlela zokwelashwa ezingezona eze-hormone ezilandelayo zingakusiza ukuphatha ukukhanya okushisayo:

• Gqoka kancane futhi ungqimba. Zama ukugcina imvelo yakho ipholile.
• Prakthiza ukuphefumula ngokunensa, nokujula noma kunini lapho kuvele ukukhanya okushisayo. Zama ukuphefumula okuyisithupha ngomzuzu.
• Zama amasu okuphumula njenge-yoga, i-tai chi, noma ukuzindla.

Ukubuka lokho okudlayo noma okuphuzayo kungathuthukisa izimpawu zakho futhi kukusize ulale:

• Yidla ngezikhathi ezijwayelekile usuku ngalunye. Yidla ukudla okunempilo okunamafutha amancane futhi okubandakanya izithelo nemifino eningi.
• Ubisi neminye imikhiqizo yobisi iqukethe i-tryptophan, engasiza ekwenzeni ukulala.
• Uma ukwazi, gwema ikhofi, amakhola ane-caffeine, neziphuzo zamandla ngokuphelele. Uma ungeke ukwazi ukukugwema, zama ukungabi bikho ngemuva kwengxenye yokuqala yantambama.
• Utshwala bungenza izimpawu zakho zibe zimbi kakhulu futhi kuvame ukuholela ekulaleni okuphazamiseka kakhulu.

I-nicotine ivuselela umzimba futhi izokwenza kube nzima ukulala. Lokhu kufaka phakathi kokubili ugwayi nogwayi ongenantuthu. Ngakho uma ubhema, cabanga ukuyeka.

Isigaba semithi elwa nokucindezelwa okubizwa ngama-SSRI sikhonjisiwe futhi ukuthi siyasiza ngokushisa okushisayo.

Ukoma kwesitho sangasese sangasese kungakhululwa ngokusebenzisa i-lubricant yangasese encibilikayo emanzini ngesikhathi sokuya ocansini. UNGAYisebenzisi i-petroleum jelly.

• Ngaphezulu kwe-counter moisturizers yowesifazane nayo iyatholakala futhi ingasiza ekuthuthukiseni ukoma kwesitho sangasese sowesifazane.
• Buza umhlinzeki wakho mayelana nama-okhilimu e-estrogen sangasese.

Uma ungakaze ube nesikhathi sonyaka owodwa, awusekho engozini yokukhulelwa. Ngaphambi kwalokho, sebenzisa ukuvimbela inzalo ukuvimbela ukukhulelwa. UNGASEBENZISI uwoyela wamaminerali noma amanye amafutha uma usebenzisa amakhondomu, ngoba lawa angalimaza amakhondomu e-latex noma ama-diaphragms.

Ukuzivocavoca kweKegel kungasiza ngethoni yemisipha yesitho sangasese sowesifazane futhi kukusize ulawule ukuvuza komchamo.

Ukuqhubeka nokusondelana ngokocansi kubalulekile ukugcina impendulo ejwayelekile yezocansi.

Finyelela kwabanye abantu. Thola umuntu omethembayo (njengomngani, ilunga lomndeni, noma umakhelwane) ozokulalela futhi akusekele. Imvamisa, ukukhuluma nje nothile kuyasiza ekunciphiseni ukukhathazeka nokucindezeleka kokunqamuka kokuya esikhathini.

Zivocavoce kakhulu. Kungakusiza uzizwe uphilile futhi kugcina amathambo akho eqinile.

Udinga i-calcium eyanele novithamini D ukuze uvikele ukuncipha kwamathambo (i-osteoporosis):

• Udinga cishe i-1,200 mg ye-calcium ngosuku kusuka emithonjeni yokudla noma izithasiselo. Yidla ukudla okuphezulu kwe-calcium, njengoshizi, imifino eluhlaza enamaqabunga, ubisi olunamafutha amancane nolunye ubisi, isalmon, isardadi, ne-tofu, noma uthathe isithasiselo se-calcium. Ungenza uhlu lwe-calcium oluqukethwe ekudleni kwakho ukuthola ukuthi uvame ukuthola i-calcium engakanani ekudleni kwakho. Uma uwe ngaphansi kuka-1,200 mg, engeza isengezo sokwenza okusele.
• Udinga u-vitamin D ongu-800 kuya ku-1 000 wevithamini D ngosuku. Ukudla nokukhanya kwelanga kunikeza okunye. Kepha abesifazane abaningi abaya esikhathini bayadinga ukuthatha izithasiselo zikavithamini D.
• Izithako ze-calcium nevithamini D zingathathwa njengezengezo ezihlukile noma zihlanganiswe njengeyodwa.
• Uma unomlando wamatshe ezinso, khuluma nomhlinzeki wakho kuqala.

Ngemuva kokunqamuka kokuya esikhathini, ingozi yowesifazane yesifo senhliziyo nesifo sohlangothi iyakhuphuka. Buza umhlinzeki wakho ngalokho okufanele ukwenze ukulawula umfutho wegazi, i-cholesterol, nezinye izinto eziyingozi zesifo senhliziyo.

Shayela umhlinzeki wakho wezokunakekelwa kwezempilo uma uthola ukuthi awukwazi ukuphatha izimpawu zakho zokunqamuka kokuya esikhathini ngokunakekelwa kwasekhaya kuphela.

Phinda ushayele uma unokopha okungavamile kokuya esikhathini, noma uma ubona noma wopha nhlobo unyaka owodwa noma ngaphezulu ngemuva kwesikhathi sakho sokugcina.

Perimenopause - ukuzinakekela; Ukwelashwa esikhundleni seHormone - ukuzinakekela; Ukuzinakekela kwe-HRT

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ISkaznik-Wikiel ME, iTraub ML, iSantoro N. Ukunqamuka kokuya esikhathini. Ku: Jameson JL, De Groot LJ, de Kretser DM, et al, abahleli. I-Endocrinology: Eyabantu Abadala Neyengane. Umhla wesi-7. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 135.

Iphaneli yokweluleka yesitatimende sesikhundla sesitatimende seHormone Therapy. Isitatimende sesikhundla se-hormone therapy se-2017 seNorth American Menopause Society. Ukunqamuka kokuya esikhathini. 2017; 24 (7): 728-753. I-PMID: 28650869 www.ncbi.nlm.nih.gov/pubmed/28650869.