Ukwelashwa Okuphelele kwe-PMS Ukukusiza Ukuthola Isibambo Kuma-Hormone Akho

-Delile

• Ukuzivocavoca umzimba
• Ukudla okunomsoco
• Ama-Carbs
• Amaprotheni
• Amafutha
• Izakhamzimba
• Izithasiselo
• Imikhiqizo ye-CBD
• Ukuthoma
• Buyekeza kwe-

Amajaqamba, ukuqunjelwa, ukushintshashintsha kwemizwelo… sekusondele ngaleso sikhathi senyanga. Cishe sesike saba lapho: I-Premenstrual syndrome (PMS) kubikwa ukuthi ithinta amaphesenti angu-90 abesifazane ngesikhathi se-luteal yomjikelezo wokuya esikhathini-ngokuvamile isonto ngaphambi kokuya esikhathini (isigaba sokopha) -nezimpawu ezibangelwa inkathazo (ukuqunjelwa, ukukhathala. ) ukukhubaza (amajaqamba, ikhanda, njll.), ngokusho koMnyango Wezempilo Nezinsizakalo ZaseMelika.

"Umjikelezo wokuya esikhathini uhilela ukulinganisela ezintekenteke kwamahomoni, ikakhulukazi i-estrogen ne-progesterone," kuchaza u-Angela Le, D.A.C.M., L.A.C., udokotela wezokwelapha waseChina nomsunguli weFifth Avenue Fertility Wellness. "Uma la mahomoni engalawulwa kahle, ezinye izimpawu ezingenzeka zibandakanya ukukhathala, ukuqunjelwa, ukuqunjelwa, isifo sohudo, isisa sebele, ukuncipha noma ukwanda kwesifiso sokudla, ukuzuza, ukuqwasha, ukuguquguquka kwemizwelo, nokungakhululeki ngokomzwelo njengokuthukuthela, ukucasuka, ukukhathazeka, kanye ukucindezeleka. "

Vele, ukushintshashintsha kwamahomoni ngesikhathi sakho kuvamile, kuchaza uCatherine Goodstein, MD, ob-gyn eCarnegie Hill Ob / gyn eNew York City. "Ukuba ne-progesterone kube yi-hormone evelele esigabeni se-luteal kuyinto ejwayelekile, kepha yilokho kubusa okungenza i-PMS ibe yimbi kwabesifazane."

Kodwa ngenxa yokuthi izimpawu ze-PMS zivamile akusho ukuthi kufanele uhlale phansi ubhekane nazo. "Abesifazane babekelwe ukwamukela i-PMS njengenkathi yethu yokuphila, kodwa lokho akulona iqiniso," kusho u-Alisa Vitti, H.H.C., umqeqeshi wezempilo ophelele, isazi sokudla okunomsoco, kanye nomsunguli we-FLO Living, isikhungo sezempilo esiku-inthanethi esizinikele ezindabeni zamahomoni.

"Umbono oyiphutha omkhulu ngukuthi ubuhlungu besikhathi sethu 'buyinto ejwayelekile' nokuthi kufanele nje 'sibunce,'" kugcizelela uLulu Ge, umsunguli kanye ne-CEO ye-Elix, umkhiqizo wamakhambi owenzelwe ukwelapha i-PMS. "Isikhathi eside kakhulu, umphakathi wenze izinkathi zaba isihloko esihlazisayo futhi ukugcina ubuhlungu bethu ngasese kusivimbele ekutholeni izixazululo ezingokwemvelo nezingenamphumela. Ngicabanga ukuthi kuyindalo ukuthi amaphesenti angama-58 abesifazane anqunyelwe ukuthi avimbele ukuzalwa kwamahomoni -ulebula lezimpawu ezihlobene nokuya esikhathini lapho lidalelwe ukuvimbela inzalo. "

Kuyiqiniso: Ukulawulwa kokubeletha kwe-Hormonal kuvame ukusetshenziselwa ukwelashwa kwe-PMS okuphumelelayo kwabesifazane abanezimpawu ezinzima. Lokhu kusebenza ngoba amaphilisi okulawula ukubeletha avimba ukukhiqizwa kweqanda nokukhuphuka kweprogesterone, kusho uDkt. Goodstein. Futhi, kunjalo, ungakwazi "ukubona ukwelapha" ngokuthatha umuthi we-OTC wamajaqamba noma izinkinga zokugaya ukudla—kodwa lezo azixazululi umsuka wenkinga (amahomoni) noma zisize ngezimpawu eziyinkimbinkimbi njengokungakhululeki ngokomzwelo noma inkungu yobuchopho.

Kepha uma ungafuni ukuya kumaphilisi wokulawula ukubeletha ukuze uphathe i-PMS, unenhlanhla. Kunemithi namakhambi emvelo we-PMS ongakwazi ukuwafanela nezimpawu zakho futhi okungakusiza ukuthi wenze lesi sikhathi senyanga sithwale kakhudlwana.

"Abekho abesifazane ababili abanokuhlangenwe nakho kokuya esikhathini okufanayo," kusho u-Eve Persak, M.S. R.D.N. "Ukwenza okomuntu siqu kuyasiza—ikakhulukazi uma i-PMS ibeka engcupheni izinga lakho lempilo engozini inyanga ngayinye. Uma indlela yakho yenzelwe ukuhlangabezana nezidingo zakho eziyingqayizivele, ngokuvamile kuba lula futhi kuphumelela kakhulu ekubhekaneni neqoqo lakho lezimpawu."

Awuqinisekile ukuthi ungaqala kuphi? Ochwepheshe balinganisa ezinye zezindlela zokwelashwa ezihamba phambili ze-PMS, kufaka phakathi izinketho eziphelele kanye namakhambi emvelo e-PMS njengokuqapha ukudla okunomsoco nokuhambisa imishanguzo emisha nemifashini ethe xaxa.

Ukuzivocavoca umzimba

"Ukushintshashintsha kwemizwelo ye-PMS kudalwa izinguquko ze-hormonal ezingaphazamisa ukusebenza kwe-serotonin," kusho uLola Ross, ongumsunguli kanye nesazi sezokudla eMoody Month, uhlelo lokusebenza lokulandelela imizwa yabesifazane kanye ne-hormone. "Ukuzivocavoca umzimba kusiza ukukhuthaza i-serotonin ne-dopamine, ama-neurotransmitter akho ajabule." (Ngiyabonga, umgijimi uphakeme!)

Kubalulekile ukuthi wazi ukuthi, ngenxa yezinguquko kumahomoni, umzimba wakho uzokwenza ngokuhlukile kuzo zonke izigaba ezahlukahlukene zomjikelezo wakho. Phakathi nesigaba se-luteal somjikelezo wakho (lapho kuvela izimpawu ze-PMS), umzimba wakho ulungiselela ukukhipha udonga lwesibeletho ngokukhuphuka kwe-progesterone. "Imiphumela yokudambisa i-progesterone inganciphisa amandla nokucaca kwengqondo okungase kungakhuthazi ukuzilolonga okukhulu," kusho uRoss. Ngakho-ke ngenkathi ukuzivocavoca kuzokusiza uzizwe ungcono ngokomqondo, ungahle ungabi nawo amandla okuphuma uphume ekilasini le-HIIT. Ukuzivocavoca okuthe xaxa, okufana ne-tai chi noma isigaba sokubuyisela se-yoga, kuzosiza ukwehlisa ukucindezeleka kwe-adrenal (izindlala ze-adrenal ngaphezulu kwezinso zakho ziphendule ukucindezela ngokukhipha i-cortisol kanye ne-adrenaline hormone) futhi iphinde isekele ukusakazwa okunempilo, kusho uRoss. (Okuhlobene: Izinto ezi-6 Ofanele Uzazi Ngokusebenza Ngesikhathi Sakho)

Ngaphezu kokuzivocavoca okulula ngesikhathi sesigaba se-luteal, uRoss ukhuthaza ukuzivocavoca njalo ukusiza ukwakha ukuqina kwengcindezi nokusekela uhlelo lwezinzwa."Ukusebenza ngamandla okukhulu kugxilwe kahle ngesikhathi sesigaba sezintambo [kusukela osukwini lokuqala lwesikhathi sakho ukuya esikhathini nge-ovulation], lapho i-estrogen iphakeme, imvamisa iletha ukucaca kwengqondo, ukuzimisela kanye nomthethonqubo omuhle woshukela egazini, okusiza ukulawula amandla amazinga, "usho kanje. "I-estrogen ejikelezayo ephezulu ngesikhathi se-ovulation [maphakathi nomjikelezo wakho] ingasho ukuthi ungase uthole amandla asephezulu kakhulu futhi ukuqina kuhle... cardio."

Ukudla okunomsoco

Ucwaningo oluningi luyavela mayelana neqhaza lokudla ekuphathweni komzimba wakho kokugula nokuvuvukala kanye nendlela ukudla okuthinta ngayo imizwa yakho. Ngenxa yalokho, kunengqondo ukuthi ukudla okunomsoco kungakwazi ukudlala indima ekunciphiseni izimpawu ze-PMS; ngokungeza (noma ukuqeda) izinto ezifanele ekudleni kwakho ezinsukwini eziholela naphakathi nomjikelezo wakho, ungasiza ukukhulula izimpawu.

Ngempela, "ukushoda kwezakhi zomzimba kuyimbangela ehamba phambili yokungalingani kwamahomoni," kusho uKatie Fitzgerald, M.S., isazi sokudla kanye nomqambisene we-HelloEden, isengezo esinomsoco esenzelwe ukusekela ibhalansi ye-hormone enempilo. Ungaguqula umsoco wakho njengendlela yokwelashwa kwe-PMS ngokusebenzisa ezinye izikhombisi ezingezansi.

Ama-Carbs

UPersak uncoma ukukhuphula ama-carbohydrate okusanhlamvu okuphelele (njenge-quinoa, i-oats, i-teff, ithanga, amazambane, ummbila) kuma-carbs asetshenzisiwe (njengezinkwa ezimhlophe, ipasta, nelayisi), ngoba angasiza ukulawula ushukela wegazi ukusiza ukugcina imizwa izinzile futhi unikeze umuzwa wesikhathi eside wokusutha ngemuva kokudla.

Amaprotheni

Oshizi abaningi, imbewu, kanye nenyama kuqukethe ama-amino acid athile (amabhlogo wokwakha amaprotheni) angasiza ngezimpawu ze-PMS. Ngokuqondile, i-amino acid tyrosine ikhulisa ukukhiqizwa komzimba kwe-dopamine (i-hormone yenjabulo) kanye ne-amino acid tryptophan kukhulisa ukukhiqizwa komzimba kwe-serotonin (ikhemikhali lobuchopho elakha umoya wokuzola), kusho uPersak. Utusa ngokukhethekile imbewu yamathanga, ushizi weparmesan, isoya, izinkukhu, nama-oats okusanhlamvu ngoba kugcwele lawo ma-amino acid ashiwo ngenhla.

Amafutha

Izinhlanzi zasemanzini abandayo, njenge-salmon, nazo ziqukethe i-omega-3 fatty acids, elawula izimpawu ezisekelwe emizweni ehambisana ne-PMS. "I-Omega-3 fatty acids ingasiza ekunciphiseni izimpawu ze-PMS ezisuselwa kumzwelo (ezinjengemizwa ecindezelekile nokukhathazeka, ukuminyana kahle) kanye nezimpawu zomzimba (ukuqunjelwa, ikhanda elibuhlungu kanye nobuhlungu besifuba)," usho kanje. (Okuhlobene: Kuyini Ukuhamba Ngebhayisikili Kwembewu Futhi Kungakusiza Ngesikhathi Sakho?)

Izakhamzimba

I-calcium, i-magnesium, i-potassium, ne-vithamini B6 konke kungamakhemikhali amancane uPersak eluleka amaklayenti ukuthi akhuphule ukudla abakudlayo, noma izengezo uma kudingeka.

• I-calcium: "Amazinga e-calcium akhonjiswa ukuthi acwilisa isigaba sokuya esikhathini sokuya esikhathini (ngaphambi nje kwesikhathi)," kusho uPersak, ephakamisa ukudla okunothe nge-calcium njengemikhiqizo yobisi ephilayo, i-broccoli, imifino enamaqabunga amnyama, ne-tofu. "Lokhu kwehla kukholakala ukuthi kunomthelela ekulawuleni isimo nokungahlaliseki."
• Magnesium: "Ukwengeza i-magnesium kuye kwabonakala kuthuthukisa ukugcinwa koketshezi kanye nokuthamba kwebele, kusiza umzimba ukuthi ulale futhi kusebenze njengesiphumuza," kusho uPersak, ekhomba ukudla okunothe nge-magnesium njengokwatapheya, imifino enamaqabunga amnyama nokhokho. (Bona: Izinzuzo zeMagnesium nokuthi Ungayithola Kanjani)
• I-potassium: "I-Potassium yi-electrolyte yomzimba olinganisa i-sodium futhi esiza ukuvimbela uketshezi ekuqoqeni izicubu," kusho uPersak. "Ngokwandisa imithombo yokudla yale mineral (kusukela kubhanana, ithanga, ikhukhamba, ikhabe, imifino enamaqabunga, i-broccoli, nemifino) abesifazane banganciphisa ukudla kwabo ukudla okunosawoti futhi bakhulule esinye sesisindo samanzi kalula."
• I-Vitamin B6: Okokugcina, uPersak ugcizelela ukubaluleka kukavithamini B6, okukholelwa ukuthi uzosiza ekunciphiseni ubumnene besifuba, ukugcinwa koketshezi, imizwa yokudangala nokukhathala. Uthi imithombo yokudla ephezulu kakhulu yale vithamini ibandakanya: i-salmon, inkukhu, i-tofu, ingulube, amazambane, ubhanana, ukwatapheya nama-pistachio.

Ngokuphathelene nokudla okufanele ukukugweme, uPersak uyavuma ukuthi nakho lokhu kungukudla ongase ukufune kakhulu njengoba isikhathi sakho sisondela ngenxa yokwanda kweprogesterone (okwandisa isifiso sakho sokudla): okusanhlamvu okucwengile (isinkwa, ipasta, ama-crackers, amaqebelengwane), okokunandisa (ngisho noju ne-maple), izingxenye ezinkulu zezithelo, usawoti kanye nokudla okunosawoti (ukudla okusemathinini, ukudla okusheshayo, amasoso), i-caffeine, notshwala.

"Ukuzitika ngokweqile ngezingxenye ezinkulu ezilula ze-carb ezingenawo i-fiber noma i-fiber-free kungabangela ukushintsha okukhulu emazingeni kashukela egazini, okungase kwandise ukuguquguquka kwemizwelo, kukhuthaze izifiso, ubuhlungu bekhanda elihlangene, futhi kube nomthelela ekuvuvukeni jikelele," kuchaza uPersak. .

Izithasiselo

"Noma ngabe ukudla okunomqondo kakhulu, kungaba nzima ukuthola konke okudingayo," kusho uFitzgerald. Yilapho izithako zingasebenza khona. (Qaphela: Izithasiselo azilawulwa yi-Food and Drug Administration (FDA) futhi zingaphazamisa imithi kadokotela. Thintana nodokotela wakho kanye / noma nodokotela wezokudla ngaphambi kokuba uqale ukuthatha noma iziphi izithako zokudla ukuqinisekisa ukuphepha.)

"IZinc ne-estrogen zixhumene kakhulu," kusho uFitzgerald. "Amazinga aphansi e-zinc ahlotshaniswa ne-ovulation engavamile kanye ne-PMS. Futhi ufuna ukufaka izinto ezimbalwa ukuze usize ukudambisa ukuvuvukala, ukuvuvukala, ubuhlungu, kanye ne-malaise evamile; i-ashwagandha ne-turmeric amakhambi amangalisayo aphikisana nokuvuvukala. I-Bromelain, ikhemikhali ekhishwe ku- Uphayinaphu, lusiza ukudambisa ukuvuvukala kwezicubu. Ama-Probiotic nawo ayasiza ekuthambiseni isisu futhi akhuthaze ukukhiqizwa kwe-serotonin ngemizwa yokuphila kahle. " Nakuba ungakwazi ukudla lezi zakhi ngokulungisa indlela odla ngayo—ukukhuluma nesazi sokudla okunempilo noma isazi sezokudla kungaqinisekisa ngqo lokho okudingayo ukuze udle okwengeziwe—izithasiselo zingenza kube lula ukuqinisekisa ukuthi ukudla kwakho izakhi kuyahambisana, kungakhathaliseki ukuthi isigaba somjikelezo wakho singakanani.

Ngaphezu kwezithako zokudla okunempilo, abanye besifazane bangakhuphula ukuphuza kwabo izithasiselo ezingadalelwanga i-PMS, kepha ukudambisa izimpawu ezisemqoka, njenge-Love Wellness Mood Pills (izithasiselo zokuqinisa imizwa eziqukethe i-vitamin B6, i-neurotransmitter GABA, i-organic St. John's Wort, kanye ne-chasteberry ephilayo enganciphisa ukukhathazeka noma ukudangala okubangelwa yi-PMS) noma isengezo sokulala se-Well Told Health (esiqukethe i-organic lemon balm kanye namajikijolo we-goji ama-organic angasiza ngokuqwasha ngesikhathi se-PMS). Ezinye izinkampani zinikela ngemishanguzo noma izithako zokuthambisa eziklanyelwe ukwelapha i-PMS, njengeMoon Bitters by Roots and Crown, iPMS Berry Elixir yiThe Wholesome Co., neMarea, iphakethe lempuphu olixubanisa namanzi — konke lokhu kusetshenziswa amakhambi ahlukahlukene noma ezinye izithako zemvelo wathi ukusiza ngokulinganisela kwe-hormonal.

Ngendlela eqondene nomuntu uqobo, inkampani entsha ebizwa nge-Elix inikeza i-tincture engokwemvelo yemvelo eyenzelwe ukukhomba imbangela yezimpawu ngazodwana. Uqedela imibuzo yokuhlolwa kwezempilo bese ibhodi lika-Elix lezokwelapha libe selibumba inhlanganisela ozoyisebenzisa njengesithako esiholela emjikelezweni wakho. (Okuhlobene: Ingabe Amavithamini Enziwe Akufanele?)

Amakhambi afana ne-angelica sinensis, i-peony emhlophe, i-licorice, i-cyperus, ne-corydalis konke kusetshenziselwa umuthi wamakhambi wase-China ngamandla awo okuphulukisa wemvelo-futhi kungasetshenziswa ku-tincture yakho yangokwezifiso. "U-Angelica sinensis waziwa njenge 'female ginseng' kanye nomuthi wezempilo wamahomoni emithini yamakhambi yaseChina," kusho uLi Shunmin, D.C.M., oyilungu lebhodi labeluleki kwezokwelapha u-Elix kanye noprofesa eGuangzhou University of Traditional Chinese Medicine. "Ifakwe cishe kuwo wonke amafomula okubhekana nezinkinga zezempilo zabesifazane. Ilawula ukuya esikhathini ngokwenza amaseli amasha egazi nokuqinisa ukugeleza kwegazi ... Iphinde ibhekane nokuqunjelwa ngokusiza amathumbu ngoketshezi olwandisiwe." Kuthiwa impande ye-peony emhlophe ivuselela amasosha omzimba futhi ilwa nokuvuvukala, kuyilapho impande ye-licorice ipholisa izinhlungu ze-spastic, ikakhulukazi amajaqamba esibelethweni ngesikhathi sokuya esikhathini, kusho uShunmin. Futhi ngokuqondene ne-cyperus, "iwumuthi wendabuko wanoma yisiphi isibonakaliso se-gynecological esingase sibangelwa ukucindezeleka; imijikelezo engavamile, ukushintshashintsha kwemizwelo, ukuthamba kwebele kanye nenqwaba yezinye izimpawu zamahomoni." Okokugcina, u-Shunmin uchaza ukuthi i-corydalis iyisidakamizwa esinamandla esidambisa izinhlungu futhi yaziwa ngokusiza ngokushintshashintsha kwemizwelo njengoba isebenza njenge-antidepressant.

Imikhiqizo ye-CBD

Nge-CBD yonke intukuthelo njengamanje, akumangalisi ukuthi ithola indlela yayo yokwelashwa kwe-PMS. (ICYMI, nakhu esikwaziyo ngezinzuzo ze-CBD kuze kube manje.)

"Ngokujwayelekile, i-CBD iyasiza ngokungalingani kwemizwelo, ithuthukisa ukuqina, futhi ingaphumuza imisipha ebushelelezi ukuze kuncishiswe amajaqamba esibelethweni [uma imunywa noma isetshenziswa ngokwezihloko]," kusho uLe, onokuhlangenwe nakho kokwelapha izimpawu ngemikhiqizo ye-CBD futhi ovame ukuncoma i-Radical Roots kuye. iziguli. Kungakho imikhiqizo ye-CBD, i-ingestibles, ngisho nama-suppositories akhule ngokuthandwa phakathi kwemikhiqizo enjengeWebhu kaCharlotte, uMaxine Morgan, neVena CBD.

Isibonelo, i-CBD brand Mello isanda kukhipha i-Mello Bottom, i-suppository ene-75mg ye-CBD ekhishwe ku-hemp egcwele i-hemp eklanyelwe ukunciphisa izimpawu ze-PMS ngokuya ngezifundo eziphetha ngokuthi i-CBD iyi-analgesic / pain reliever esebenzayo (ama-cramps wesibeletho), isiza ukwelapha imizwa iziyaluyalu (ukukhathazeka, ukushintshashintsha kwemizwelo, nokucasuka), futhi iyisinqamuleli sokuvuvukala (okuhlanganisa i-IBS nokuvuvukala kwemisipha). I-Foria Wellness, inkampani eyenza imikhiqizo ye-hemp ne-cannabis, okuhlanganisa i-CBD kanye ne-THC amafutha avusa inkanuko kanye nama-CBD suppositories aklanyelwe ukusiza ngobuhlungu be-pelvic, noma ngabe buvela ku-PMS, ucansi, noma ezinye izinkinga.

Yize abanye odokotela befunga nge-CBD uma kukhulunywa nge-PMS, kubalulekile ukuthi wazi ukuthi imikhiqizo ye-CBD — kanye nezinye izindlela eziphelele ezinjengezithasiselo nezithako zokuthambisa — azilawulwa yi-FDA, kusho uDkt. Goodstein. (Okuhlobene: Ungayithenga Kanjani Imikhiqizo ye-CBD Ephephile nephumelelayo) Ngoba kuyinkambu entsha enjalo, "abukho ubufakazi obuncane obusekela ukuphepha nokusebenza kwabo ngempumelelo," usho kanje. "Ngaleso sizathu, uma nginesiguli esihlushwa izimpawu ze-PMS futhi singekho ebhodini nezindlela zokwelapha enginazo, ngivame ukuzidlulisela kudokotela we-acupuncture."

Ukuthoma

"Sekuyizinkulungwane zeminyaka, umuthi waseChina welapha ngempumelelo i-PMS ngokulawula ukungalingani kwamahomoni, ukunciphisa ukuvuvukala, nokwandisa ukuphumula nokukhiqizwa kwe-endorphin [kusetshenziswa i-acupuncture]," kusho uLe. "Ocwaningweni olubonisa ukusebenza kahle kokwelashwa kwemithi uma kuqhathaniswa nokutshopa, abesifazane abelashwa nge-acupuncture babevame ukuba nezimpawu ze-PMS ezincishisiwe uma kuqhathaniswa nalabo abasebenzisa amahomoni." )

U-Le uchaza ukuthi amaphuzu okutshopa ashukumisa isimiso sezinzwa futhi ngokwenza kanjalo akhulula amakhemikhali alawula ukugeleza kwegazi nomfutho ukuze andise ama-endorphin, anciphise ukuvuvukala, nokunciphisa ukucindezeleka. "Ngokuyinhloko, lezi zinguquko zamakhemikhali zithuthukisa amandla okuphulukisa emvelo omzimba futhi zikhuthaze impilo yomzimba nengokomzwelo," kusho uLe. Ngalezi zizathu, i-acupuncture ingakwazi ukuzuzisa impilo yakho yezocansi isiyonke, ngaphezu kokuba ukwelashwa kwe-PMS.

Buyekeza kwe-