Izindlela Ezi-7 Zokulwa Nokukhathala Ngaphambi Kwesikhathi Sakho

-Delile

• Ingabe kungokwemvelo ukuzizwa ukhathele ngaphambi kwesikhathi?
• Yini ebangela ukuthi uzizwe ukhathele ngaphambi kwesikhathi?
• Ungalwa kanjani nokukhathala kwangaphambi kwesikhathi
• Amathiphu wokulwa nokukhathala
• Ukubonana nodokotela nini
• Okubalulekile
• Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala

Ungase ube nobunzima obuthile ngaphambi nje kwesikhathi sakho inyanga ngayinye. Isimo sengqondo, ukuqunjelwa, kanye nokuphathwa ikhanda yizimpawu ezivamile ze-premenstrual syndrome (PMS), kanjalo nokukhathala.

Ukuzizwa ukhathele futhi ungenalutho kwesinye isikhathi kungenza inselelo yakho yansuku zonke ibe nzima. Kwezinye izimo, ukukhathala kungaba ngokweqile kuze kukuyekise ukuya emsebenzini, esikoleni, noma wenze izinto ozijabulelayo.

Nakhu okubheka ukuthi yini ekwenza uzizwe ukhathele ngaphambi kwesikhathi nokuthi yini ongayenza ukuze ubeke okuthile esinyathelweni sakho lapho leso sikhathi senyanga sijikeleza.

Ingabe kungokwemvelo ukuzizwa ukhathele ngaphambi kwesikhathi?

Yebo. Eqinisweni, ukukhathala kungenye yezimpawu ze-PMS ezivame kakhulu. Ngakho-ke yize kungaba okungahambi kahle futhi okucasulayo ukuzizwa unezikhala zamandla ngaphambi nje kwesikhathi sakho, kuyinto ejwayelekile.

Ezimweni eziningi, ukuzizwa ukhathele ngaphambi kwesikhathi sakho akuyona into okufanele ukhathazeke ngayo. Kodwa-ke, ukukhathala okukhulu okuhambisana nemizwa ethile kungaba uphawu lwe-premenstrual dysphoric disorder (PMDD), uhlobo olubi kakhulu lwe-PMS evame ukudinga ukwelashwa.

I-PMDD ivame ukuvela cishe ezinsukwini eziyi-7 kuya kwezingu-10 ngaphambi kwesikhathi futhi inezimpawu eziningi ezifanayo ne-PMS. Ngaphezu kwezimpawu ezinjengokukhathala, ukuqunjelwa, izingqinamba zokugaya ukudla, nezinhlungu zekhanda, abantu abane-PMDD banezimpawu ezingokomzwelo, njenge:

• ukukhala
• intukuthelo
• ukudabuka
• ukungabi nentshisekelo emisebenzini ejwayelekile nobudlelwano
• ukuzizwa ungalawuleki
• ukucasuka

Yini ebangela ukuthi uzizwe ukhathele ngaphambi kwesikhathi?

Ukukhathala ngaphambi kwesikhathi kucatshangwa ukuthi kuhlotshaniswa nokushoda kwe-serotonin, ikhemikhali yobuchopho engathinta imizwa yakho. Ngaphambi kokuba isikhathi sakho siqale inyanga ngayinye, amazinga akho e-serotonin angashintsha ngokweqile. Lokhu kungaholela ekucwiliseni okukhulu ezingeni lamandla akho, nakho okungathinta imizwa yakho.

Ukukhathala kwakho kungabangelwa nezinkinga zokulala ezixhunyaniswe nezimpawu zakho zangaphambi kokuya esikhathini. Izimpawu ze-PMS njengokuqunjelwa, ukuqunjelwa, kanye nokuphathwa ikhanda kungakugcina ebusuku. Futhi, ukushisa komzimba wakho kuthanda ukwanda ngaphambi kwesikhathi sakho, okungenza kube nzima ukulala.

Ungalwa kanjani nokukhathala kwangaphambi kwesikhathi

Uma ubhekene nesimo esimnene kuya esimaphakathi sokukhathala kwangaphambi kwesikhathi, kunezindlela zokubhekana nakho. Nawa amanye amathiphu:

Amathiphu wokulwa nokukhathala

1. Dala inqubo yokulala enempilo. Lokhu kubaluleke kakhulu ezinsukwini eziholela esikhathini sakho. Inqubo yokulala enempilo ingabandakanya ukugeza okuphumuzayo kusihlwa, ukweqa isikhathi sesikrini okungenani ihora ngaphambi kokulala, ukulala ngasikhathi sinye ubusuku ngabunye, nokugwema ukudla okunzima ne-caffeine amahora amane kuya kwayisithupha ngaphambi kokulala.
2. Gxila ekudleni okunoshukela omncane. Ukudla ukudla okunempilo nokugwema utshwala kungasiza ekugcineni amazinga akho wamandla ephezulu. Zama ukugwema ukudla neziphuzo ezinoshukela ongeziwe, njengama-sodas neziphuzo zamandla. Lokhu konke kungadala ukuthi ushukela wegazi lakho uphume, kulandele ukuphahlazeka kwamandla.
3. Beka kuqala ukuzivocavoca umzimba kwakho. Ngokuya nge-a, inani elilinganisiwe lokuzivocavoca nge-aerobic lingasiza ukukhulisa amazinga akho wamandla, kuthuthukise ukugxila, futhi kunciphise izimpawu eziningi ze-PMS. Zama ukungazivocavoci umzimba ngaphakathi kwamahora ambalwa ngaphambi kokulala kwakho ngoba lokho kungenza kube nzima ukulala.
4. Zama isiShayinaumuthi. Ukubuyekezwa kuka-2014 kuthole ukuthuthuka okuphawulekayo kwizimpawu ze-PMS kanye ne-PMDD - kufaka phakathi ukukhathala - yilabo abasebenzisa umuthi wamakhambi waseShayina kanye nokuthwebula ukwelapha izimpawu zabo. IVitex agnus-castus, iSt. John's wort, kanye ne-ginkgo biloba kwakungamanye amakhambi aqhakambisiwe.
5. Gcina ikamelo lakho lokulala lipholile. Sebenzisa amafeni, i-air conditioner, noma uvule iwindi ukugcina ikamelo lakho lokulala liphakathi kuka-60 no-67 ° F (15.5 kuye ku-19.4 ° C). Ukwenza kanjalo kungakusiza ukuthi ulale futhi ulale, yize izinga lokushisa komzimba wakho liphakeme.
6. Hlala u-hydrated. Ungakhohlwa ukuzigcina unamanzi ngokuphuza okungenani izingilazi eziyi-8 zamanzi usuku ngalunye. Ukwehla emzimbeni kungenza uzizwe ukhathele futhi udangele, futhi kungenza ezinye izimpawu ze-PMS zibe zimbi kakhulu.
7. Zama amasu okuphumula. Zama ukusebenzisa amasu okuphumula akhuthaza ukuphumula ngaphambi kokulala. Ezinye izinketho zifaka izivivinyo zokuphefumula okujulile, ukuzindla, kanye nokwelashwa okuphumuzayo okuqhubekayo. Ungase futhi uthande ukucabanga ngokushicilela noma ukukhuluma ngosizo ukuze usize ukwethula ukucindezeleka okwengeziwe ongase uzizwe ngaphambi kwesikhathi sakho.

Ukubonana nodokotela nini

Isikhathi esiningi, ukuzivocavoca umzimba, ukudla okunempilo, ukuhlala unamanzi amaningi, nokujwayela inkambiso enempilo ngesikhathi sokulala kungasiza ekukhuphuleni amazinga wamandla futhi kuthuthukise ukulala.

Uma usazizwa uphelelwe amandla futhi unenkinga yokusebenza, qiniseka ukuthi uyalandela nodokotela wakho ukuze ahlolwe i-PMDD noma uhlole ukuthi ngabe kukhona yini enye inkinga ebangela ukukhathala kwakho.

Ukuthola ukwelashwa kwe-PMDD kunganciphisa kakhulu izimpawu zakho, kufaka phakathi ukukhathala. Ezinye izindlela zokwelapha ezivamile ze-PMDD zifaka:

• Izidambisi. I-Serotonin reuptake inhibitors (i-SSRIs), efana ne-fluoxetine (i-Prozac) ne-sertraline (i-Zoloft) zitholakale zinciphisa ukukhathala, zinciphisa izimpawu ezingokomzwelo, zinciphisa izifiso zokudla, futhi zithuthukisa ukulala.
• Amaphilisi okuvimbela inzalo. Amaphilisi okulawula ukubeletha aqhubekayo akuvimbela ngokuphelele ukuphuma kwegazi anganciphisa noma aqede izimpawu ze-PMDD.
• Izithako zokudla okunempilo. Ochwepheshe batusa ukuthatha ama-milligram ayi-1,200 we-calcium ngosuku (ngokudla nangama-supplements), kanye novithamini B-6, i-magnesium ne-L-tryptophan. Khuluma nodokotela wakho ngaphambi kokuqala noma yiziphi izithako zokudla okunempilo.

Okubalulekile

Ukuzizwa ukhathele ngaphambi kokuya esikhathini kuyisifo esivamile se-PMS, kodwa kungangena endleleni yokuphila kwakho. Izinyathelo zokuzinakekela njengokuzivocavoca umzimba njalo, izindlela zokuphumula, nokudla okunempilo kungenza umehluko. Kanjalo nenqubo enhle yokulala engakusiza uphumule futhi ulungiselele ingqondo nomzimba wakho ukulala.

Kwezinye izimo, ukukhathala kungaba nzima ukwelapha. Uma ucabanga ukuthi ungaba ne-PMDD noma esinye isimo, yenza i-aphoyintimenti nodokotela wakho ukuthola izinketho zokuxilongwa nokwelashwa. I-PMDD iyelapheka futhi, ngohlobo olufanele lokunakekelwa, ungakwazi ukubeka ukukhathala kwangaphambi kwesikhathi ngaphambi kwakho.

Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala