Phatha Ukuguquguquka Kwemizwa

-Delile

• Amathiphu ngempilo ephelele, kubandakanya nempilo engokomzwelo, imi kanje:
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Amathiphu ngempilo ephelele, kubandakanya nempilo engokomzwelo, imi kanje:

Amathiphu ezempilo, # 1: Ukuzivocavoca 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.

Amathiphu ezempilo, # 2: 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. Ukudla ukudla okuncane okuhlanu kuya kweziyisithupha ngosuku okuqukethe inhlanganisela enhle yama-carbohydrates - engakhuphula amazinga e-serotonin - futhi amaprotheni angase asheleleze imiphetho yemizwa enzima kanye nokushintshashintsha kwemizwelo.

Amathiphu ezempilo, # 3: Thatha izithasiselo ze-calcium. Ucwaningo lukhombisa ukuthi ukuthatha ama-milligram ayi-1,200 e-calcium carbonate nsuku zonke kunciphisa izimpawu ze-PMS ngamaphesenti angama-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.

Amathiphu ezempilo, # 4: Bhala encwadini. Gcina ijenali esikhwameni sakho noma esikhwameni sakho, futhi uma ucasukile noma uthukuthele, thatha imizuzu embalwa ukuze ukhiphe. Lena indlela ephephile yokukhipha imizwa yakho ngaphandle kokuhlukanisa nabanye futhi iwusizo ekulawuleni ukushintshashintsha kwemizwelo.

Amathiphu ezempilo, # 5: Phefumula. Xosha ukwethuka ngokuphumula okuncane: Thatha umoya ojulile ubale isibalo, ubambe isibalo sesine, bese usidedela kancane usibala isibalo sesine. Phinda izikhathi eziningana.

Amathiphu ezempilo, # 6: Iba nemantra. Dala imantra eduduzayo ongayisho ngesikhathi sesimo esinzima. Thatha umoya omncane futhi njengoba uwukhulula, zitshele ukuthi, "Kuyeke lokhu," noma "Ungaqhumisi."

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