Impilo Yengqondo, Ukudangala, Nokunqamuka Kokuya Esikhathini

-Delile

• Ukubona Izimpawu Zokucindezeleka
• Ukuqonda Izingozi Zokucindezeleka
• Ukwelapha Ukucindezeleka Ngezinguquko Zendlela Yokuphila
• Lala ngokwanele
• Thola Ukuzivocavoca Okuvamile
• Zama Amasu Wokuphumula
• Yeka Ukubhema
• Funa Amaqembu Okusekela
• Ukwelapha Ukudangala Ngemithi Nokwelapha
• Ukwelashwa Okufaka esikhundleni Esiphansi I-Estose Dose
• Ukwelashwa Kwezidakamizwa Ezicindezelayo
• Ukwelashwa Kokukhuluma
• Ukucindezeleka Ngesikhathi Sokuya Esikhathini Kuyelapheka

Ukunqamuka kokuya esikhathini kungathinta impilo yakho yengqondo

Ukusondela eminyakeni yobudala kuvame ukuletha ukukhuphuka kwengcindezi, ukukhathazeka nokwesaba. Lokhu kungabalwa ngokwengxenye yizinguquko zomzimba, ezinjengokwehla kwamazinga e-estrogen ne-progesterone. Ukushisa okushisayo, ukujuluka, nezinye izimpawu zokunqamuka kokuya esikhathini kungadala ukuphazamiseka.

Kungase kube nezinguquko ezingokomzwelo, njengokukhathazeka ngokuguga, ukulahlekelwa amalungu omndeni, noma izingane ezihamba ekhaya.

Kwabanye besifazane, ukunqamuka kokuya esikhathini kungaba yisikhathi sokuhlukaniswa noma sokukhungatheka. Umndeni nabangane kungenzeka bangaqondi njalo ukuthi ubhekene nani, noma bakunikeze usekelo oludingayo. Uma unenkinga yokubhekana, kungenzeka ukuthuthukisa ukukhathazeka noma ukucindezeleka.

Ukubona Izimpawu Zokucindezeleka

Wonke umuntu uzizwa edabukile ngezikhathi ezithile. Kodwa-ke, uma uhlala uzizwa udabukile, ukhala izinyembezi, ungenathemba, noma ungenalutho, ungahle ubhekane nokudangala. Ezinye izimpawu zokucindezeleka zifaka:

• ukucasuka, ukukhungatheka, noma ukuthukuthela okuthukuthele
• ukukhathazeka, ukungahlaliseki, noma ukuphazamiseka
• imizwa yecala noma yokuzizwa ungelutho
• ukuphelelwa yintshisekelo emisebenzini obujwayele ukuyithanda
• unenkinga yokugxila noma yokwenza izinqumo
• kuyaphela enkumbulweni
• ukungabi namandla
• ukulala kancane noma ngokweqile
• izinguquko ekudleni kwakho
• ubuhlungu obungachazeki bomzimba

Ukuqonda Izingozi Zokucindezeleka

Ukushintsha amazinga ama-hormone ngesikhathi sokuya esikhathini kungathinta impilo yakho engokomzimba nengokomzwelo. Futhi, ukwehla okusheshayo kwe-estrogen kungenzeka kungabi ukuphela kwento ethinta imizwa yakho. Izici ezilandelayo zingenza nokukhula kokukhathazeka noma ukucindezeleka ngesikhathi sokuya esikhathini ngokunokwenzeka:

• ukuxilongwa ngokucindezeleka ngaphambi kokunqamuka kokuya esikhathini
• imizwa engemihle ngokuya esikhathini noma ngombono wokuguga
• ukucindezeleka okwandisiwe, kungaba kusuka emsebenzini noma ebudlelwaneni bomuntu siqu
• ukunganeliseki ngomsebenzi wakho, indawo ohlala kuyo, noma isimo sezezimali
• ukuzethemba okuphansi noma ukukhathazeka
• angazizwa esekelwa abantu abaseduze kwakho
• ukungazivocavoci noma ukuzivocavoca umzimba
• ukubhema

Ukwelapha Ukucindezeleka Ngezinguquko Zendlela Yokuphila

Ukudangala ngesikhathi sokuya esikhathini kungelashwa ngendlela efanayo nokuphathwa ngayo nganoma yisiphi esinye isikhathi empilweni. Udokotela wakho angakunika izinguquko zendlela yokuphila, imithi, ukwelashwa, noma inhlanganisela yalezi zinketho.

Ngaphambi kokufaka ukucindezeleka kwakho ekunqamukeni kokuya esikhathini, udokotela wakho uzofuna kuqala ukukhipha noma yiziphi izizathu zomzimba zezimpawu zakho, njengezinkinga ze-thyroid.

Ngemuva kokuthola ukuxilongwa, udokotela wakho angase asikisele lezi zinguquko ezilandelayo zokuphila ukuze ubone ukuthi zinikeza yini ukukhululeka kwemvelo ekucindezelekeni noma ekukhathazekeni kwakho.

Lala ngokwanele

Abesifazane abaningi abanqamuka esikhathini baye babe nezinkinga zokulala. Udokotela wakho angancoma ukulala ngokwengeziwe ebusuku. Zama ukulandela uhlelo olujwayelekile lokulala ngokulala ngasikhathi sinye ubusuku ngabunye bese uvuka ngasikhathi sinye njalo ekuseni. Ukugcina igumbi lakho lokulala limnyama, lithule futhi lipholile ngenkathi ulele nakho kungasiza.

Thola Ukuzivocavoca Okuvamile

Ukuvivinya umzimba njalo kungasiza ekunciphiseni ukucindezeleka, kuyilapho kukhulisa amandla nomuzwa wakho. Zama ukuzivocavoca okungenani imizuzu engama-30 ngosuku, izinsuku ezinhlanu ngesonto. Isibonelo, hamba ukuhamba ngamandla noma ukugibela ibhayisikili, ukubhukuda amathanga echibini, noma ukudlala umdlalo wethenisi.

Kubalulekile futhi ukufaka okungenani izikhathi ezimbili zemisebenzi yokuqinisa imisipha esimisweni sakho samasonto onke. Ukuphakamisa isisindo, imisebenzi enamaqembu amelana ne-yoga, kungaba ukukhetha okuhle. Qiniseka ukuthi uxoxa nodokotela wakho ngezindlela zokuzivocavoca ezihleliwe.

Zama Amasu Wokuphumula

I-Yoga, i-tai chi, ukuzindla nokubhucungwa konke kuyimisebenzi yokuphumula engasiza ukunciphisa ukucindezeleka. Kungenzeka futhi babe nenzuzo eyengeziwe yokukusiza ulale kangcono ebusuku.

Yeka Ukubhema

Ucwaningo luphakamisa ukuthi abesifazane ababuyela esikhathini abasabhema basengozini enkulu yokuba nengcindezi, uma kuqhathaniswa nabangabhemi. Uma njengamanje ubhema, cela usizo lokuyeka. Udokotela wakho angakunika imininingwane ngamathuluzi namasu wokuyeka ukubhema.

Funa Amaqembu Okusekela

Abangani bakho namalungu omndeni wakho bangakunika ukusekelwa okubalulekile komphakathi. Kodwa-ke, kwesinye isikhathi kuyasiza ukuxhumana nabanye besifazane emphakathini wakho nabo abaya esikhathini. Khumbula, awuwedwa. Kukhona abanye nabo abadlula kulolu shintsho.

Ukwelapha Ukudangala Ngemithi Nokwelapha

Uma ukuguqulwa kwendlela yokuphila kungalethi ukukhululeka, udokotela wakho angabheka ezinye izindlela zokwelashwa. Isibonelo, ukwelashwa okubuyisela ama-hormone, imishanguzo elwa nokudangala, noma ukwelashwa kokukhuluma kunganconywa.

Ukwelashwa Okufaka esikhundleni Esiphansi I-Estose Dose

Udokotela wakho angakunika ukwelashwa okushintshanisa i-estrogen, kube yiphilisi lomlomo noma isichibi sesikhumba. Ucwaningo luphakamisa ukuthi ukwelashwa okubuyisela i-estrogen kunganikeza ukukhululeka kuzo zombili izimpawu zomzimba nezingokomzwelo zokunqamuka kokuya esikhathini. Kodwa-ke, ukwelashwa kwe-estrogen nakho kungakhuphula ubungozi bakho bomdlavuza webele kanye namahlule egazi.

Ukwelashwa Kwezidakamizwa Ezicindezelayo

Uma ukwelashwa kokushintsha i-hormone akuyona inketho yakho, udokotela wakho angakunikeza imithi yendabuko yokulwa nokucindezelwa. Lokhu kungasetshenziswa esikhathini esifushane ngenkathi uzivumelanisa nezinguquko empilweni yakho, noma ungazidinga isikhathi eside.

Ukwelashwa Kokukhuluma

Imizwa yokuhlukaniswa ingakuvimbela ekuhlanganyeleni lokho ohlangabezana nakho nabangane noma amalungu omndeni. Ungakuthola kulula ukukhuluma nodokotela oqeqeshiwe ongakusiza ubhekane nezinselelo obhekene nazo.

Ukucindezeleka Ngesikhathi Sokuya Esikhathini Kuyelapheka

Ukucindezeleka ngesikhathi sokuya esikhathini kuyisimo eselaphekayo. Kubalulekile ukukhumbula ukuthi kunezindlela eziningi zokwelashwa ezingasiza ekunciphiseni izimpawu futhi zinikeze amasu okukopisha nezinguquko. Khuluma nodokotela wakho ukuthola ukuthi yiziphi izinketho ezingasebenza kakhulu.