Ungabhekana Kanjani Nokukhathazeka Ngaphambi Kwesikhathi Sakho

-Delile

• Kungani kwenzeka?
• Kungaba yisibonakaliso sokunye okunye?
• PMDD
• PME
• Ngabe kukhona engingakwenza?
• Izinto okufanele zikhawulelwe
• Ingabe ikhona indlela yokukuvimbela?
• Ingabe kufanele ngiye kudokotela?
• Okubalulekile
• Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka

Isikhathi sikufinyelele emaphethelweni? Awuwedwa. Yize ungezwa okuncane ngakho kunamajaqamba nokuqunjelwa, ukukhathazeka kuyisici esivelele sePMS.

Ukukhathazeka kungathatha amafomu ahlukene, kepha kuvame ukufaka:

• ukukhathazeka ngokweqile
• uvalo
• ukungezwani

I-Premenstrual syndrome (i-PMS) ichazwa njengenhlanganisela yezimpawu zomzimba nezengqondo ezenzeka ngesikhathi sesigaba se-luteal somjikelezo wakho. Isigaba se-luteal siqala ngemuva kwe-ovulation futhi siphela lapho uthola isikhathi sakho - esihlala cishe amasonto amabili.

Ngaleso sikhathi, abaningi babhekana nezinguquko zemizwelo eziphakathi nendawo. Uma izimpawu zakho zinzima, zingakhombisa ukuphazamiseka okungathi sína kakhulu, njenge-premenstrual dysphoric disorder (PMDD).

Funda ukuze ufunde kabanzi ngokuthi kungani ukukhathazeka kwenzeka ngaphambi kwesikhathi sakho nokuthi ungakulawula kanjani.

Kungani kwenzeka?

Ngisho nasekhulwini lama-21, ochwepheshe abaziqondi kahle izimpawu nezimo zangaphambi kokuya esikhathini.

Kodwa iningi likholelwa ukuthi izimpawu ze-PMS, kufaka phakathi ukukhathazeka, zifika ngokuphendula amazinga aguqukayo e-estrogen ne-progesterone. Amaleveli ala mahomoni okuzala akhula futhi ehle kakhulu ngesikhathi sesigaba sokuya esikhathini.

Ngokuyisisekelo, umzimba wakho ulungiselela ukukhulelwa ngokwandisa ukukhiqizwa kwamahomoni ngemuva kokuvuthwa. Kepha uma iqanda lingafaki, lawo mazinga ama-hormone ayawa bese uthola isikhathi sakho.

Le rollercoaster yehomoni ingathinta ama-neurotransmitters ebuchosheni bakho, njenge-serotonin ne-dopamine, ehambisana nokulawulwa kwemizwelo.

Lokhu kungachaza ngokwengxenye izimpawu ezingokwengqondo, njengokukhathazeka, ukudangala, nokushintshashintsha kwemizwelo, okwenzeka ngesikhathi se-PMS.

Akucaci ukuthi kungani i-PMS ishaya kakhulu abanye abantu kunabanye. Kepha abanye abantu kungenzeka babe ekushintshashintsheni kwamahomoni kunabanye, mhlawumbe ngenxa yezakhi zofuzo.

Kungaba yisibonakaliso sokunye okunye?

Ukukhathazeka okukhulu kwangaphambi kokuya esikhathini kwesinye isikhathi kungaba uphawu lokuphazamiseka kwangaphambi kokuya esikhathini (PMDD) noma ukukhushulwa kwangaphambi kokuya esikhathini (PME).

PMDD

I-PMDD ukuphazamiseka kwemizwelo okuthinta abantu abangafika emaphesentini amahlanu abaya esikhathini.

Izimpawu zivame ukuba nzima ngokwanele ukuphazamisa impilo yakho yansuku zonke futhi zingafaka:

• imizwa yokucasuka noma intukuthelo evame ukuthinta ubudlelwano bakho
• imizwa yokudabuka, ukungabi nathemba, noma ukuphelelwa yithemba
• imizwa yokushuba noma yokukhathazeka
• uzizwe use onqenqemeni noma ukhiye phezulu
• ukushintsha kwemizwelo noma ukukhala njalo
• kwehle intshisekelo emisebenzini noma ebudlelwaneni
• unenkinga yokucabanga noma ukugxila
• ukukhathala noma amandla amancane
• izifiso zokudla noma ukudla ngokweqile
• inkathazo yokulala
• ukuzizwa ungalawuleki
• izimpawu zomzimba, ezinjengezikhukhula, ukuqunjelwa, isifuba, ubuhlungu bekhanda, nobuhlungu bamalunga noma besisipha

I-PMDD ihlotshaniswa kakhulu nezinkinga zempilo yengqondo ebezikhona. Uma unomlando womuntu siqu noma womndeni wokukhathazeka noma ukucindezeleka, ungaba nengozi eyengeziwe.

PME

I-PME ihlobene kakhulu ne-PMDD. Kwenzeka lapho isimo esivele sikhona, njengesifo sokukhathazeka esijwayelekile, siqina phakathi nesigaba se-luteal somjikelezo wakho.

Ezinye izimo ezikhona ezingaqhamuka ngaphambi kwesikhathi sakho zifaka:

• ukudana
• ukukhathazeka
• migraine
• isithuthwane
• ukuphazamiseka kokusebenzisa izidakamizwa
• ukuphazamiseka kokudla
• schizophrenia

Umehluko phakathi kwe-PMDD ne-PME ukuthi labo abane-PME bahlangabezana nezimpawu inyanga yonke, bavele babe babi emasontweni angaphambi kwesikhathi sabo.

Ngabe kukhona engingakwenza?

Kunezinto eziningana ongazenza ukunciphisa ukukhathazeka ngaphambi kokuya esikhathini nezinye izimpawu ze-PMS, eziningi zazo ezibandakanya izinguquko endleleni yakho yokuphila nokudla.

Kodwa ungethuki - azikho kakhulu. Eqinisweni, usuvele usebenza esinyathelweni sokuqala: Ukuqwashisa.

Ukwazi nje ukuthi ukukhathazeka kwakho kuhlobene nomjikelezo wakho wokuya esikhathini kungakusiza uzihlomise kangcono ukubhekana nezimpawu zakho njengoba zivela.

Izinto ezingasiza ukugcina ukukhathazeka zihloliwe zifaka:

• Ukuvivinya umzimba nge-aerobic. kukhombisa ukuthi labo abavivinya umzimba njalo inyanga yonke banezimpawu ze-PMS ezingathi sína kangako. Ukuzivocavoca njalo kunamathuba amancane kunabantu abaningi ukuthi babe nezinguquko zemizwelo nokuziphatha, njengokukhathazeka, ukudangala, nenkinga yokugxila. Ukuzivocavoca umzimba kunganciphisa nezimpawu zomzimba ezibuhlungu.
• Amasu okuphumula. Ukusebenzisa izindlela zokuphumula ukunciphisa ukucindezeleka kungasiza ekulawuleni ukukhathazeka ngaphambi kokuya esikhathini. Amasu ajwayelekile afaka i-yoga, ukuzindla, kanye nokwelashwa kwe-massage.
• Lala. Uma impilo yakho ematasa iphazamisa imikhuba yakho yokulala, kungahle kube yisikhathi sokubeka phambili ukungaguquguquki. Ukulala ngokwanele kubalulekile, kodwa akuyona kuphela into. Zama ukwenza uhlelo lokulala olujwayelekile lapho uvuka khona bese uyolala ngasikhathi sinye nsuku zonke - kubandakanya nezimpelasonto.
• Ukudla. Yidla ama-carbs (sina). Ukudla ukudla okunothe ngama-carbohydrate ayinkimbinkimbi - cabanga okusanhlamvu okuphelele nemifino enesitashi - kunganciphisa ukuthokomala nokukhathazeka kokudla ngesikhathi se-PMS. Ungase futhi uthande ukudla ukudla okunothe nge-calcium, okufana neyogathi nobisi.
• Amavithamini. Ucwaningo luthole ukuthi kokubili i-calcium nevithamini B-6 kunganciphisa izimpawu zomzimba nezengqondo ze-PMS. Funda kabanzi ngamavithamini nezithasiselo ze-PMS.

Izinto okufanele zikhawulelwe

Kukhona nezinto ezithile ezingadala izimpawu ze-PMS. Esontweni noma amabili ngaphambi kwesikhathi sakho, ungahle uthande ukuhlala kude noma unciphise ukudla kwakho:

• utshwala
• i-caffeine
• ukudla okunamafutha
• usawoti
• ushukela

Ingabe ikhona indlela yokukuvimbela?

Amathiphu okukhulunywe ngawo ngenhla angasiza ukuphatha izimpawu ze-PMS ezisebenzayo futhi anciphise namathuba okuba uzibone. Kodwa akukho okunye okuningi ongakwenza nge-PMS.

Kodwa-ke, ungahle ukwazi ukuthola i-bang yakho engaphezulu yalezi zeluleko ngokulandela izimpawu zakho kulo lonke umjikelezo wakho usebenzisa uhlelo lokusebenza noma idayari. Ngeza kudatha mayelana nezinguquko zendlela yakho yokuphila ukuze uthole umbono ongcono wokuthi yini ephumelela kakhulu nokuthi yini ongase yeqe.

Isibonelo, bhala phansi izinsuku lapho uthola khona okungenani imizuzu engama-30 yokuzivocavoca umzimba. Bona ukuthi izimpawu zakho zinciphisa isikhathi esengeziwe njengoba izinga lakho lokuqina likhuphuka.

Ingabe kufanele ngiye kudokotela?

Uma izimpawu zakho zingathuthuki ngemuva kokushintsha kwendlela yokuphila noma ucabanga ukuthi ungaba ne-PMDD noma i-PME, kufanelekile ukulandela umhlinzeki wakho wezokunakekelwa kwempilo.

Uma ubulokhu ulandela isikhathi sakho nezimpawu ze-PMS, letha labo beze kwi-aphoyintimenti uma ungakwazi.

Uma une-PME noma i-PMDD, umugqa wokuqala wokwelashwa kwalezi zimo zombili yi-antidepressants eyaziwa njenge-serotonin reuptake inhibitors ekhethiwe (SSRIs). Ama-SSRI akhulisa amazinga e-serotonin ebuchosheni bakho, okungasiza ukunciphisa ukucindezeleka nokukhathazeka.

Okubalulekile

Ukukhathazeka okuncane ngesonto noma amabili ngaphambi kwesikhathi sakho kuyinto ejwayelekile. Kepha uma izimpawu zakho zinomthelela omubi empilweni yakho, kunezinto ongazama ngazo ukukhululeka.

Qala ngokwenza izinguquko ezimbalwa zendlela yokuphila. Uma labo kubonakala bengayinqumi, unganqikazi ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo noma wezifo zabesifazane.

Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka