Ukunqamuka kokuya esikhathini nokuthukuthela: What is the Connection and What Can I Do?

-Delile

• I-Estrogen, i-serotonin, nemizwa
• 1. Yidla ukudla okunomsoco
• 2. Vocavoca umzimba njalo
• 3. Intukuthelo yeshaneli ibe yimisebenzi yokudala
• 4. Zijwayeze ukucabanga, ukuzindla, kanye nokuphathwa kwengcindezi
• Lapho uzobona udokotela wakho
• Izinketho zokwelashwa
• Okubalulekile

Intukuthelo ngesikhathi sokunqamuka kokuya esikhathini

Kwabesifazane abaningi, ukuya esikhathini kanye nokunqamuka kokuya esikhathini kuyingxenye yenqubo yemvelo yokuguga.

Ukunqamuka kokuya esikhathini kuye kwaqala lapho ungazange ube nesikhathi onyakeni owodwa, ose-United States cishe uneminyaka engama-51 ubudala.

I-Perimenopause yisikhathi ngaphambi kokunqamuka kokuya esikhathini lapho zonke izimpawu zivela. Njengoba amazinga akho ama-hormone okuzala eguquka, umzimba wakho ungasabela ngokushisa okushisayo, ukuphazamiseka kokulala, nokushintsha kwemizwelo engalindelekile. Kwesinye isikhathi lezi zinguquko zemizwa ziba yimizwa eyeqisayo nengazelelwe yokwethuka, ukukhathazeka noma intukuthelo.

Ukuzwa intukuthelo kungaba ngumphumela wezinto ezihlobene nokunqamuka kokuya esikhathini. Amaqiniso okuguga nokuthuthela esigabeni esehlukile sempilo - ngaphezu kwengcindezi elahlekelwe ukulala nokukhanya okushisayo kwesinye isikhathi kubanga - kungaba nomthelela ezimeni ezingazinzile. Khumbula ukuthi umzimba wakho uyashintsha, kodwa awunakusolwa ngale mizwa. Ukusabela kwamakhemikhali kwangempela kuyadlala.

Ukunqamuka kokuya esikhathini kuthinta bonke abesifazane ngokuhlukile, ngakho-ke kunzima ukusho ukuthi intukuthelo eyejwayelekile noma ejwayelekile yokunqamuka kokuya esikhathini ingakanani. Izinguquko zeHormone zingaba nomthelela omkhulu emoyeni wakho, kepha lokho akusho ukuthi ulahlekelwe unomphela ukulawula indlela ozizwa ngayo.

Qhubeka ufunda ukuze ufunde kabanzi ngokuthi kungani lezi zinguquko zemizwa zingenzeka nokuthi yini ongayenza ukuze uthole ukukhululeka.

I-Estrogen, i-serotonin, nemizwa

I-Estrogen yi-hormone ephatha imisebenzi eminingi yokuzala yowesifazane. Njengoba usondela esikhathini sokuya esikhathini, ama-ovari akho anciphisa ukukhiqizwa kwawo kwe-estrogen.

I-Estrogen futhi ilawula ukuthi ingakanani i-serotonin ekhiqizwa ebuchosheni bakho. I-Serotonin ikhemikhali esiza ukulawula izimo zakho zomoya. Uma ukhiqiza i-estrogen encane, ukhiqiza ne-serotonin encane. Lokhu kungaba nomthelela oqondile ekutheni uzizwa uzinzile futhi unethemba kangakanani.

Ukulinganisela ama-hormone akho kuyisihluthulelo sokubuyisa ukulawulwa kwemizwelo. Kunemisebenzi eminingana nezinguquko zendlela yokuphila ongazama ngayo ezingasebenza ukulinganisa ama-hormone akho ngokwemvelo.

1. Yidla ukudla okunomsoco

Ukudla kwakho kunomthelela omkhulu emazingeni akho e-hormone. Ukungeza ukudla okunothe ku-vitamin D, i-calcium, ne-iron ngeke kukusize uzizwe ungcono kuphela, kodwa futhi kugcina amathambo akho eqinile njengoba umkhiqizo wakho we-estrogen uncipha.

Ukunqamuka kokuya esikhathini kungaxhunyaniswa nokuzuza kwesisindo, okungagcina sekuzenzela isithombe sakho nemimoya yakho. Namathela ekudleni okuphezulu kakhulu ukuvikela impilo yakho yekoloni futhi ugcine ukugaya kwakho njalo. Khuthala. Thatha umthwalo wemfanelo wokunakekela umzimba wakho.

Ucwaningo oluqhubekayo lubuye lukhombise ukuthi ama-estrogens ezitshalo atholakala kusoya angasiza ekunciphiseni izimpawu zokunqamuka kokuya esikhathini, ngakho-ke cabanga ngokwenza i-edamame, i-tofu, nobisi lwe-soy zibe yizinto eziphambili zokudla. Abesifazane abanomlando wezokwelapha ngomdlavuza futhi kufanele bakhulume nodokotela babo ngaphambi kokukhulisa isoya ekudleni kwabo.

I-caffeine eya ekubhebhethekiseni ukukhanya okushisayo nokujuluka ebusuku, ngakho-ke ukunciphisa lapha nakho kungasiza. Phuza uketshezi olupholile. Lala nomlandeli ebusuku.

2. Vocavoca umzimba njalo

Ukuvivinya umzimba kungakhuthaza ama-endorphin hormone, akhulisa imizwa yakho. Ngemuva kokuyeka ukuya esikhathini, usengozini ephakeme yesifo senhliziyo, ngakho-ke ukuthola i-cardio manje kubaluleke njengakuqala empilweni yakho yesikhathi eside.

Ukuvivinya umzimba okunomthelela ophansi - njenge-Pilates, imishini ye-elliptical, nokugijima-kungathola ukushaya kwegazi lakho futhi kuthuthukise indlela ozizwa ngayo ngomzimba wakho.

I-Centers for Disease Control and Prevention (CDC) incoma ukuzivocavoca umzimba ngokulinganisela ngesonto kubantu abadala asebekhulile, kubandakanya nabesifazane abanqamuka esikhathini.

3. Intukuthelo yeshaneli ibe yimisebenzi yokudala

Ngokusho kwabaphenyi kokukodwa, ukulawula okubonakalayo kwezimpawu zakho kungaba yinkomba yokuqina kwesifo. Kungaleso sizathu-ke abanye besifazane bekuthola kuwusizo ukuhambisa imizwa yabo enamandla endaweni ekhiqizayo.

Imisebenzi efana nokudweba, ukubhala, ingadi, nokuhlobisa kwasekhaya kungakunika isikhala sokucubungula imizwa yakho ngendlela enhle.

Lapho ukwazi ukwamukela ukuthi ungena esigabeni esisha sempilo futhi unquma ukwamukela lolo shintsho njengolulungile, ungabona ukwehla kokushintsha kwemizwelo yakho okuqinile.

4. Zijwayeze ukucabanga, ukuzindla, kanye nokuphathwa kwengcindezi

Ukucabanga nokuzindla kungakusiza ukuthi uphinde uthole ukwazi okuhle nokuzizwa ulawula izimpawu zakho. Yiba okwamanje. Gxila kulokho izinzwa zakho ezikutshela khona manje. Yini oyibonayo, oyinukayo, oyizwayo, oyizwayo, oyithandayo?

Izifundo ziyaqhamuka ukucubungula umphumela wokucabanga ekucindezelekeni nasekukhathazekeni, kepha ukuthi le mikhuba isinikeza umuzwa wokuzwela nokuzwela.

Ngokusebenzisa uhlelo lokusebenza lokucabanga, ukwenza amasu okuphefumula ajulile, noma ukumane uqale usuku lwakho ngemizuzu engu-10 yesikhathi samahhala sokucabanga, usuvele usendleleni eya emkhubeni wokucabanga.

Sebenzisa leli khono ukukhipha engqondweni yakho imicabango emibi lapho ulaka lwakho luqubuka. Xhuma kwimizwa yakho ngokujulile ngezikhathi ezifudumele noma ukukhanya okungahambi kahle. Lapho uqhubeka nokwenza lo mkhuba, kuzozenzakalela ngokwengeziwe.

Thatha isigaba sokuphathwa kwengcindezi ukuze ube nezindlela ezintsha zokunqanda ukuqhuma okucindezelayo. Cabanga ngeqembu elisekela ukuyeka ukuya esikhathini ku-inthanethi

Zama ukuloba-okungukuthi, bhala ukukhungatheka kwakho. Cabanga emuva ngokuziphatha kwakho bese ucabanga ngezinto eziyizimbangela.

Ngokuzayo ukuqhuma kungavinjelwa ngokubona ukuthi usendleleni eya kokunye. Yima, phefumula ukuphefumula okuhlanu okujulile. Zisuse kulesi simo.

Lapho uzobona udokotela wakho

Uma ukhathazeka ngendlela imizwa yakho ethinta ngayo impilo yakho, yenza i-aphoyintimenti nodokotela wakho jikelele noma i-OB-GYN.

Ungazuza ekwelashweni okuhlosiwe uma:

• uzizwe sengathi isimilo sakho asihambelani
• bahlaselwa ukwethuka noma ukuqwasha
• ube nobudlelwano obuhlupheka ngenxa yezimo zakho

Kufanele futhi ubone udokotela wakho uma uhlangabezana nezimpawu zokucindezeleka. Lokhu kufaka:

• ukukhathala
• ukunganaki
• ukungabi namandla

Unganqikazi ukubandakanya udokotela wakho. Bangakusiza uzizwe unjengomuntu wakho ojwayelekile futhi ngokwakha uhlelo lokwelashwa olulungele izidingo zakho ngazinye.

Izinketho zokwelashwa

Udokotela wakho angancoma imishanguzo kadokotela ukukusiza uzinze imizwa yakho.

Isibonelo, ukwelashwa kwama-hormone nge-low-synthetic estrogen yokwenziwa kungukukhetha okuhle kwabanye besifazane ukusiza ukuhlinzeka ukukhululeka kwezimpawu. Izidakamizwa eziphansi zokunciphisa izidakamizwa (i-SSRIs) zingasiza ukunciphisa ukushisa okushisayo nokuguquka kwemizwelo.

Udokotela wakho futhi angancoma ukuthi ubone isazi sokusebenza kwengqondo noma umeluleki onelayisense ukwenza uhlelo lwempilo yengqondo olubhekane nezidingo zakho zesikhathi eside.

Okubalulekile

Yize ukushintshashintsha kwemizwelo, ukukhathazeka, nentukuthelo enkulu ngesikhathi sokunqamuka kokuya esikhathini kuyinto ejwayelekile, lezi akuzona izimpawu okufanele uphile nazo. Ngokusebenzisa ukwelashwa okuphelele, amakhambi asekhaya, kanye nosizo lukadokotela wakho, ungabuyisa ukulawula imizwa yakho futhi wamukele isigaba esisha sempilo ongena kuso.