Ungahlala Kanjani ku-Even Keel

-Delile

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- Vocavoca umzimba njalo. Ukuzivocavoca umzimba kukhuthaza umzimba ukuthi ukhiqize lawo ma-neurotransmitter azizwa kahle athiwa ama-endorphin futhi akhuphule amazinga e-serotonin ukuthuthukisa imizwa ngokwemvelo. Ucwaningo lubonisa ukuthi ukuzivocavoca - kokubili ukuqeqeshwa kwe-aerobic namandla - kunganciphisa futhi kuvimbele ukucindezeleka futhi kuthuthukise izimpawu ze-PMS. Okwamanje, ochwepheshe abaningi batusa ukuthola imizuzu engama-30 yomsebenzi olinganiselayo ezinsukwini eziningi zeviki.

- Yidla kahle. Abesifazane abaningi badla ama-kilojoule ambalwa kakhulu futhi balandela ukudla okungenawo amavithamini, amaminerali namaprotheni. Abanye abadli njalo ngokwanele, ngakho izinga likashukela egazini alizinzi. Kunoma ikuphi, lapho ubuchopho bakho busesimweni sokuncishwa uphethiloli, bubucayi kakhulu ekucindezelekeni, kusho uSarah Berga, MD, wase-University of Pittsburgh School of Medicine. Ukudla ukudla okuncane okuhlanu kuya kweziyisithupha ngosuku okuqukethe inhlanganisela enhle yama-carbohydrate -- engakhuphula amazinga e-serotonin -- futhi amaprotheni angase asheleleze amaphethelo emizwa.

- Thatha izithako ze-calcium. Ucwaningo olwenziwa uSusan Thys-Jacobs, M.D., weSibhedlela i-St. Luke’s-Roosevelt eNew York City, lwathola ukuthi ukuthatha amamiligremu angu-1 200 e-calcium carbonate nsuku zonke kunciphisa izimpawu ze-PMS ngamaphesenti angu-48. Kukhona nobunye ubufakazi bokuthi ukuthatha i-200-400 mg ye-magnesium kungase kube usizo. Bukhona ubufakazi obuncane bokuqinisekisa ukuthi uvithamini B6 namakhambi anjenge-evening primrose oil asebenza nge-PMS, kepha angakufanelekela ukuzama.

- Funa ukwelashwa. Izindaba ezimnandi mayelana nokuphazamiseka kwemizwelo ehlobene nehomoni - ukudana, ukukhathazeka kanye ne-PMS enamandla - ukuthi ziyelapheka uma sezitholakele. Izidakamizwa ezivame kakhulu ukubekwa kulezi zinkinga yi-serotonin reuptake inhibitors (SSRIs) ekhethiwe, efana neProzac (ebizwa kabusha ngokuthi yiSarafem yabaguliswa kanzima be-PMS), iZoloft, Paxil ne-Effexor, eyenza i-serotonin eningi itholakale ebuchosheni.

"Le mithi isebenza cishe izingxenye ezimbili kwezintathu zabesifazane abane-PMS enamandla - futhi kungapheli isonto noma amabili," kusho uPeter Schmidt, MD, weNational Institute of Mental Health, "uma kuqhathaniswa namasonto amane kuya kwayisithupha abawathathayo ukukhulula ukucindezeleka. " Ukuze kuncishiswe imiphumela engemihle engase ibe khona futhi kugwenywe ukukhula kokubekezelela le mithi, abanye odokotela bayinquma ukuthi isetshenziswe phakathi namasonto amabili okugcina kuphela omjikelezo wokuya esikhathini.

Ucwaningo lukhombisa ukuthi ama-SSRI angasetshenziswa ngisho nangesikhathi sokukhulelwa nangemva kokukhulelwa (futhi ngenkathi uncelisa ibele) uma owesifazane ecindezeleke kakhulu noma efuna ukuzibulala. Kukhona nobufakazi obulinganiselwe obuphakamisa ukuthi i-progesterone yomlomo ingasiza ekudambiseni izimpawu ezithile zemizwa ye-PMS, njengokukhathazeka.

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