Premenstrual syndrome - ukuzinakekela

I-Premenstrual syndrome, noma i-PMS, ibhekisa kusethi yezimpawu ezivame kakhulu:

• Qala phakathi nengxenye yesibili yomjikelezo wowesifazane (izinsuku eziyi-14 noma ngaphezulu ngemuva kosuku lokuqala lokuya esikhathini kwakho)
• Hamba kungakapheli izinsuku ezingu-1 kuya kwezingu-2 ngemuva kokuqala kokuya esikhathini

Ukugcina ikhalenda noma idayari yezimpawu zakho kungakusiza ukuthi ubone izimpawu ezikudalela inkinga enkulu. Ukubhala phansi izimpawu zakho ekhalendeni kungakusiza uqonde izimbangela zezimpawu zakho. Kungasiza futhi umhlinzeki wakho wokunakekelwa kwezempilo ukuthi akhethe indlela ezokusiza kakhulu. Kudayari noma kukhalenda yakho, qiniseka ukurekhoda:

• Uhlobo lwezimpawu onazo
• Zimbi kangakanani izimpawu zakho
• Izimpawu zakho zihlala isikhathi esingakanani
• Ngabe izimpawu zakho ziphendulile ekwelashweni owakuzamile
• Ngasiphi isikhathi phakathi nomjikelezo wakho lapho kwenzeka khona izimpawu zakho

Ungahle udinge ukuzama izinto ezahlukahlukene ukwelapha i-PMS. Ezinye izinto ozizama zingasebenza, kanti ezinye zingasebenzi. Ukugcina ithrekhi yezimpawu zakho kungakusiza ukuthi uthole ukwelashwa okukusebenzela kangcono.

Indlela yokuphila enempilo yisinyathelo sokuqala ekuphatheni i-PMS. Kwabesifazane abaningi, ukuguqulwa kwendlela yokuphila kukodwa kwanele ukulawula izimpawu zabo.

Izinguquko kulokho okuphuzayo noma okudlayo zingasiza. Phakathi nengxenye yesibili yomjikelezo wakho:

• Yidla ukudla okunomsoco okubandakanya okusanhlamvu okuphelele, imifino nezithelo. Yiba nosawoti omncane noma ushukela omncane.
• Phuza uketshezi oluningi njengamanzi noma ijusi. Gwema iziphuzo ezibandayo, utshwala, noma yini ene-caffeine kuyo.
• Yidla njalo, ukudla okuncane noma ukudla okulula ngaphandle kwezingu-3 ezinkulu. Yiba nokuthile okudliwayo okungenani njalo emahoreni ama-3. Kodwa ungadli ngokweqile.

Ukuvivinya umzimba njalo ngenyanga kungasiza ekunciphiseni ukuthi zimbi kangakanani izimpawu zakho ze-PMS.

Umhlinzeki wakho angancoma ukuthi uthathe amavithamini noma izithasiselo.

• Kunganconywa i-Vitamin B6, i-calcium ne-magnesium.
• Izithako ze-Tryptophan nazo zingasiza. Ukudla ukudla okuqukethe i-tryptophan nakho kungasiza. Eminye yale mikhiqizo yobisi, ubhontshisi wesoya, imbewu, i-tuna kanye ne-shellfish.

Ukudambisa izinhlungu, njenge-aspirin, ibuprofen (Advil, Motrin, nezinye), naproxen (Naprosyn, Aleve), kanye neminye imithi kungasiza izimpawu zekhanda, iqolo, ukuqunjelwa kokuya esikhathini, nobumnene bebele.

• Tshela umhlinzeki wakho uma uthatha le mithi izinsuku eziningi.
• Umhlinzeki wakho angahle anikeze imishanguzo yobuhlungu eqinile yokucinana kanzima.

Umhlinzeki wakho angahle anikeze amaphilisi okulawula ukubeletha, amaphilisi amanzi (isisu), noma eminye imithi yokwelapha izimpawu.

• Landela izinkomba zokuzithatha.
• Buza ngemiphumela engemihle engaba khona bese utshela umhlinzeki wakho uma unayo.

Kwabanye besifazane, i-PMS ithinta imizwa yabo namaphethini wokulala.

• Zama ukulala ngokwanele inyanga yonke.
• Zama ukushintsha imikhuba yakho yokulala ebusuku ngaphambi kokuba uthathe izidakamizwa ezizokusiza ulale. Isibonelo, yenza imisebenzi ethulile noma ulalele umculo opholile ngaphambi kokulala.

Ukudambisa ukukhathazeka kanye nengcindezi, zama:

• Ukuphefumula okujulile noma izivivinyo zokuphumula kwemisipha
• I-Yoga noma okunye ukuvivinya umzimba
• Ukubhucungwa

Buza umhlinzeki wakho mayelana nemithi noma ukwelashwa kokukhuluma uma izimpawu zakho ziba zimbi kakhulu.

Shayela umhlinzeki wakho uma:

• I-PMS yakho ayipheli ngokuzelapha.
• Unezigaxa ezintsha, ezingavamile, noma ezishintshayo ezicubu zakho zesifuba.
• Ukhipha ingono yakho.
• Unezimpawu zokudangala, njengokuzizwa udabuke kakhulu, ukukhungatheka kalula, ukuncipha noma ukukhuluphala, izinkinga zokulala nokukhathala.

PMS - ukuzinakekela; Ukuphazamiseka kwangaphambi kokuya esikhathini - ukuzinakekela

• Ukukhululeka kokuqaqamba kokuya esikhathini

Ama-Akopiya AL. Isifo sangaphambi kokuya esikhathini kanye ne-dysmenorrhea. Ku: Mularz A, Dalati S, Pedigo R, eds. Izimfihlo ze-Ob / Gyn. Umhla wesi-4. IPhiladelphia, PA: Elsevier; I-2017: isahluko 2.

I-Katzinger J, i-Hudson T. Premenstrual syndrome. Ku: Pizzorno JE, Murray MT, ama-eds. Incwadi Yezokwelapha Yezemvelo. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2021: isahluko 212.

UMendiratta V, Lentz GM. I-dysmenorrhea eyinhloko kanye neyesibili, i-premenstrual syndrome, kanye ne-premenstrual dysphoric disorder: i-etiology, ukuxilongwa, ukuphathwa. Ku: Lobo RA, Gershenson DM, Lentz GM, Valea FA, eds. I-Gynecology ephelele. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2017: isahluko 37.

• I-Premenstrual Syndrome