Isifo sangaphambi kokuya esikhathini

I-Premenstrual syndrome (PMS) isho izimpawu ezahlukahlukene. Izimpawu ziqala phakathi nengxenye yesibili yomjikelezo wokuya esikhathini (izinsuku eziyi-14 noma ngaphezulu ngemuva kosuku lokuqala lokuya esikhathini). Lezi zivame ukuhamba ezinsukwini ezi-1 kuya kwezi-2 ngemuva kokuqala kokuya esikhathini.

Imbangela ngqo ye-PMS ayaziwa. Izinguquko emazingeni ama-hormone obuchopho zingadlala indima. Noma kunjalo, lokhu akuzange kufakazelwe. Abesifazane abane-PMS nabo bangaphendula ngokuhlukile kula mahomoni.

I-PMS ingahle ihlotshaniswe nezenhlalo, amasiko, izinto eziphilayo kanye nezingokwengqondo.

Abesifazane abaningi baba nezimpawu ze-PMS phakathi neminyaka yabo yokubeletha. I-PMS yenzeka kaningi kwabesifazane:

• Phakathi kweminyaka yabo engama-20 nengu-40
• Ubani onengane okungenani eyodwa
• Ngomlando womuntu siqu noma womndeni wokudangala okukhulu
• Ngomlando wokudangala kwangemva kokubeletha noma ukuphazamiseka kwemizwelo

Izimpawu zivame ukuba zimbi kakhulu ngasekupheleni kweminyaka engama-30 nengama-40 lapho kufika ukuya esikhathini.

Izimpawu ezivame kakhulu ze-PMS zifaka:

• Ukuqhakaza noma ukuzizwa u-gassy
• Ubumnene besifuba
• Ukushwabana
• Ukuqunjelwa noma uhudo
• Izifiso zokudla
• Ubuhlungu bekhanda
• Ukubekezelelana okuncane kwemisindo nezibani

Ezinye izimpawu zifaka:

• Ukudideka, inkinga yokugxila, noma ukukhohlwa
• Ukukhathala nokuzizwa kuhamba kancane noma ukuvilapha
• Imizwa yokudabuka noma yokuphelelwa yithemba
• Imizwa yokushuba, ukukhathazeka, noma isizungu
• Ukuziphatha okuthukuthelisayo, okunobutha, noma okunolaka, ngokuqhuma kwentukuthelo kuwe noma kwabanye
• Ukulahleka kocansi (kungakhuphuka kwabanye besifazane)
• Ukushintsha kwemizwelo
• Ukwahlulela kabi
• Ukungaziboni kahle, imizwa yecala, noma ukwesaba okwengeziwe
• Izinkinga zokulala (ukulala kakhulu noma okuncane kakhulu)

Azikho izimpawu ezithile noma izivivinyo zelebhu ezingathola i-PMS. Ukunqanda ezinye izimbangela zezimpawu, kubalulekile ukuthi ube:

• Qedela umlando wezokwelapha
• Ukuhlolwa komzimba (kufaka phakathi ukuhlolwa kwe-pelvic)

Ikhalenda lezimpawu lingasiza abesifazane ukuthi babone izimpawu eziyinkinga kakhulu. Lokhu futhi kuyasiza ekuqinisekiseni ukuxilongwa kwe-PMS.

Gcina idayari yansuku zonke noma ungene okungenani izinyanga ezintathu. Qopha:

• Uhlobo lwezimpawu onalo
• Zinzima kanjani
• Zihlala isikhathi esingakanani

Leli rekhodi lizokusiza wena nomhlinzeki wakho wezokunakekelwa kwempilo ukuthola ukwelashwa okungcono kakhulu.

Indlela yokuphila enempilo yisinyathelo sokuqala ekuphatheni i-PMS. Kwabesifazane abaningi, izindlela zokuphila ngokuvamile zanele ukulawula izimpawu. Ukuphatha i-PMS:

• Phuza uketshezi oluningi njengamanzi noma ijusi. Ungaphuzi iziphuzo ezibandayo, utshwala, noma ezinye iziphuzo ezine-caffeine. Lokhu kuzosiza ukunciphisa ukuqunjelwa, ukugcinwa koketshezi nezinye izimpawu.
• Yidla njalo, ukudla okuncane. Ungahambi ngaphezu kwamahora ama-3 phakathi kokudla okulula. Gwema ukudla ngokweqile.
• Yidla ukudla okunomsoco. Faka okusanhlamvu okuphelele, imifino, nezithelo ekudleni kwakho. Nciphisa ukudla kwakho usawoti kanye noshukela.
• Umhlinzeki wakho angaphakamisa ukuthi uthathe izithako zokudla okunempilo. Uvithamini B6, i-calcium, ne-magnesium kuvame ukusetshenziswa. I-Tryptophan, etholakala kwimikhiqizo yobisi, nayo ingasiza.
• Vivinya umzimba njalo ngenyanga. Lokhu kusiza ekwehliseni ubunzima bezimpawu ze-PMS. Zivocavoce kaningi futhi kanzima phakathi namasonto lapho une-PMS.
• Zama ukushintsha imikhuba yakho yokulala ebusuku ngaphambi kokuthatha izidakamizwa ngezinkinga zokulala.

Izimpawu ezinjengekhanda, ubuhlungu beqolo, ukuqunjelwa kokuya esikhathini, kanye nesisa sebele kungaphathwa nge:

• I-Aspirin
• Ibuprofen
• Amanye ama-NSAID

Amaphilisi okulawula ukubeletha angancipha noma andise izimpawu ze-PMS.

Ezimweni ezimbi kakhulu, imithi yokwelapha ukudangala ingasiza. Ama-anti-depressants aziwa njenge-serotonin reuptake inhibitors (SSRIs) akhethiwe avame ukuzama kuqala. Lokhu kukhonjisiwe ukuthi kusiza kakhulu. Ungase futhi ufune ukuthola izeluleko zomeluleki noma wezokwelapha.

Eminye imithi ongayisebenzisa ifaka phakathi:

• Izidakamizwa ezilwa nokukhathazeka ngokukhathazeka okukhulu
• I-diuretics, engasiza ngokugcina uketshezi olunzima, okubangela ukuqunjelwa, isisa sebele, nokuzuza kwesisindo

Iningi labesifazane abelashelwa izimpawu ze-PMS bathola ukukhululeka okuhle.

Izimpawu ze-PMS zingaba nzima ngokwanele ukukuvimbela ekusebenzeni ngokujwayelekile.

Izinga lokuzibulala kwabesifazane abanengcindezi liphakeme kakhulu phakathi nengxenye yesibili yomjikelezo wokuya esikhathini. Ukuphazamiseka kwemizwelo kudinga ukutholakala nokwelashwa.

Yenza i-aphoyintimenti nomhlinzeki wakho uma:

• I-PMS ayipheli ngokuzelapha
• Izimpawu zakho zinzima kangangokuba zikhawulela amandla akho okusebenza
• Uzizwa sengathi ufuna ukuzilimaza wena noma abanye

PMS; Ukuphazamiseka kwangaphambi kokuya esikhathini; PMDD

• Ukuqunjelwa kwangaphambi kokuya esikhathini
• Ukukhulula i-PMS

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UMagowan BA, Owen P, Thomson A. Ukopha okukhulu kokuya esikhathini, i-dysmenorrhea kanye ne-premenstrual syndrome. Ku: Magowan BA, Owen P, Thomson A, eds. I-Clinical Obstetrics ne-Gynecology. Umhla wesi-4. Elsevier; 2019: isahluko 7.

UMarjoribanks J, Brown J, O'Brien PM, Wyatt K. I-serotonin reuptake inhibitors ekhethiwe ye-premenstrual syndrome. Isikhungo sedatha yeCochrane Rev. 2013; (6): CD001396. I-PMID: 23744611 pubmed.ncbi.nlm.nih.gov/23744611/.

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.