Ukubhekana nokushiswa okushisayo kweMenopausal nokujuluka kwasebusuku

-Delile

• Gwema izimbangela
• Imikhuba ewusizo yokusungula
• Thola ukukhululeka lapho uzama ukulala
• Faka ukudla okungokwemvelo nezengezo ekudleni kwakho
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Uma uthola ukukhanya okukhulu nokujuluka ebusuku, awuwedwa. Kulinganiselwa ukuthi abesifazane abangafika kumaphesenti angama-75 abasezikhathini zokunqamuka kokuya esikhathini noma ukuya esikhathini e-United States babika ukuthi babhekana nakho.

Ukushiswa okushisayo kweMenopausal yimizwa engazelelwe yokushisa komzimba okukhulu okungenzeka emini noma ebusuku. Ukujuluka ebusuku kuyizikhathi zokujuluka okunzima, noma i-hyperhidrosis, ehlotshaniswa nokukhanya okushisayo okwenzeka ebusuku. Bavame ukuvusa abesifazane ebuthongweni.

Ngenkathi kwenzeka ngokwemvelo, ukushisa okushisayo kokuya esikhathini nokujuluka ebusuku kungahle kungakhululeki, kuze kubangele nokuphazamiseka kokulala nokungahambi kahle.

Kungukusabela komzimba wakho ekuguqukeni kwamahomoni okuhambisana nokunqamuka kwesikhathi nokunqamuka kokuya esikhathini. Yize kungaqinisekisiwe ukuthi ukulandela indlela ethile yokuphila kuzovimbela lezi zimpawu, kunezinto ezithile ezilula ongazizama.

Gwema izimbangela

Hlala kude nalezi zimbangela, ezaziwa kwabanye abantu ukuthi zenze ukushisa nokujuluka ebusuku:

• ukubhema nokuhogela intuthu kagwayi
• ukugqoka izingubo eziqinile, ezivimbelayo
• usebenzisa izingubo zokulala noma amashidi asindayo embhedeni wakho
• ukuphuza utshwala ne-caffeine
• ukudla ukudla okubabayo
• ukuba semakamelweni afudumele
• ukubhekana nokucindezeleka ngokweqile

Imikhuba ewusizo yokusungula

Kuneminye imikhuba yansuku zonke engasiza ukuvimbela ukushisa nokujuluka ebusuku. Lokhu kufaka phakathi:

• ukusungula inqubo yokuzola ngaphambi kokulala ukuze unciphise ukucindezeleka
• ukuzivocavoca emini ukuze wehlise ingcindezi futhi kukusize ukuba ulale ngokwanele ebusuku
• ukugqoka izingubo ezivulekile, ezilula ngenkathi ulele ukuze uhlale upholile
• ukugqoka ngezendlalelo ukuze ukwazi ukuzisusa bese uzifaka ngokuya ngezinga lokushisa komzimba wakho
• usebenzisa i-fan eseceleni kombhede
• ukuvula i-thermostat phansi ngaphambi kokulala
• ukuvula umcamelo wakho kaningi
• ukugcina isisindo esinempilo

Thola ukukhululeka lapho uzama ukulala

Uma ukushisa okujulukayo nokujuluka ebusuku kugadla lapho uzama ukulala, ukwazi ukuthi ungakuthola kanjani ukukhululeka ngokushesha kungakugwema ubusuku bokungaphatheki kahle. Ezinye izinto ongazizama zifaka:

• ukwehlisa izinga lokushisa ekamelweni lakho lokulala
• ukuvula fan
• kususwa amashidi nezingubo zokulala
• ukususa izingqimba zezingubo noma ukushintsha kube izingubo ezipholile
• usebenzisa izifutho zokupholisa, ama-gel okupholisa, noma imicamelo
• ngiphuza amanzi apholile
• ukunciphisa futhi ujulise ukuphefumula kwakho ukusiza umzimba wakho uphumule

Faka ukudla okungokwemvelo nezengezo ekudleni kwakho

Ukungeza ukudla okungokwemvelo kanye nezengezo ekudleni kwakho isikhathi eside kungasiza ekunciphiseni ukushisa nokujuluka ebusuku. Ucwaningo luxubene nokuthi zisebenza kanjani lezi zithako ekwelapheni ukushisa nokujuluka ebusuku, kepha abanye besifazane bathole ukukhululeka ukuzisebenzisa.

Ngoba le mikhiqizo ingaba nemiphumela emibi kakhulu noma ihlanganyele neminye imithi, kufanele ubonane nodokotela wakho ngaphambi kokuyiphuza.

Nakhu okumbalwa ongafuna ukukuzama:

• ukudla i-soy eyodwa noma ezimbili ngosuku, okukhonjisiwe ukunciphisa ukuthi ukukhanya okushisayo kwenzeka kaningi kangakanani nokuthi kukhulu kangakanani
• kudla ama-capsule amnyama we-cohosh noma uwoyela omnyama wokudla, ongasetshenziselwa ukwelashwa okwesikhashana kokushisa okujulukayo nokujuluka ebusuku (noma kunjalo, kungadala ukucindezeleka kokugaya ukudla, ukopha okungavamile, noma amahlule egazi futhi akufanele kusetshenziswe uma unenkinga yesibindi)
• ukuthatha ama-capsule we-Primrose supplement noma i-evening primrose food-grade oil, esetshenziselwa ukwelapha ukushisa (kepha kungadala isicanucanu nohudo futhi akufanele isetshenziswe yilabo abathatha imishanguzo ethile, efana nabanciphisi begazi)
• ukudla imbewu yefilakisi noma ukuthatha ama-capsule we-flaxseed supplement noma uwoyela we-flaxseed, obizwa nangokuthi u-oyela we-linseed, ukusiza ukunciphisa ukushisa okushisayo

Ungakhuluma nodokotela wakho mayelana nemithi yokwelashwa noma izithako ezingaphezulu kwe-the-counter (OTC) ezingakusiza uthole ukukhululeka. Bangaphakamisa:

• i-hormone replacement therapy (HRT) isebenzisa umthamo ophansi kunayo yonke edingekayo isikhathi esifushane
• i-gabapentin (i-Neurontin), eyisidakamizwa sokuqeda isisu esisetshenziselwa ukwelapha isithuthwane, i-migraines, nobuhlungu bezinzwa kepha futhi kunganciphisa ukukhanya
• i-clonidine (Kapvay), okuyisidakamizwa somfutho wegazi esinganciphisa ukushisa okushisayo
• imishanguzo efana ne-paroxetine (Paxil) ne-venlafaxine (i-Effexor XR) ingasiza ukukhanya okushisayo
• imishanguzo yokulala, engakuyeki ukushisa okushisayo kepha ingakusiza ukuvikela ukuthi ungavuswa yiyo
• uvithamini B
• uvithamini E
• ibuprofen (Advil)
• ukutshopa, okudinga ukuvakashelwa kaningi

Ukuthatha

Okusebenzela owesifazane oyedwa ukuqeda ukushisa nokujuluka ebusuku kungahle kungasebenzi komunye. Uma uzama ukwelashwa okuhlukile, kungasiza ukugcina idayari yokulala ukuze unqume ukuthi yini ekusiza kakhulu.

Kungathatha isikhathi ukuthola ukwelashwa okukusebenzela kahle. Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuzama noma yimiphi imishanguzo noma amakhambi.