Yini Ebangela Ukushintshashintsha Kwemizwelo Okukhulu Kwabesifazane?

-Delile

• Yini ebangela ukuguquka kwemizwelo?
• Isifo sangaphambi kokuya esikhathini
• Isifo se-premenstrual dysphoric (PMDD)
• Ukucindezeleka
• Izimbangela zengqondo
• Ukungalingani kweHormone
• Ukuthomba
• Ukukhulelwa
• Ukunqamuka kokuya esikhathini
• Ungaziphatha kanjani izinguquko eziphawulekayo kwemizwa
• Vivinya umzimba njalo
• Gwema i-caffeine, utshwala, noshukela
• Zama izithasiselo ze-calcium
• Shintsha indlela odla ngayo
• Prakthiza ukuphathwa kwengcindezi
• Lala kangcono
• Ukubonana nodokotela nini

Kuyini ukushintsha kwemizwelo?

Uma uke wazizwa uthukuthele noma ukhungathekile phakathi nezikhathi zokuzizwa ujabulile noma ujabule, kungenzeka ukuthi uke wabhekana nokushintsha kwemizwelo Lezi zinguquko ezingazelelwe nezishukumisayo emizweni zingabonakala sengathi zifika ngaphandle kwesizathu. Kodwa-ke, kunezimbangela ezimbalwa ezivamile ezingaba nesibopho.

Yini ebangela ukuguquka kwemizwelo?

Izimo eziningi nokukhethwa kwendlela yokuphila kungadala ukuthi abesifazane babhekane nezinguquko ezinzima ezimeni zomoya. Lokhu kufaka phakathi:

Isifo sangaphambi kokuya esikhathini

I-Premenstrual syndrome (i-PMS) iyiqembu lezimpawu ezenzeka kubantu besifazane amasonto ayi-1 kuya kwayi-2 ngaphambi kwesikhathi. Ngaphezu kokushintshashintsha kwemizwa, i-PMS ingadala ukukhathala, izinguquko ekudleni, ukucindezeleka, ukuqunjelwa, nokuningi. Iningi labesifazane - amaphesenti angama-90 - bahlangabezana nezimpawu ezifana ne-PMS ngaphambi kwesikhathi sabo. Ubukhulu balezi zimpawu bungashintsha inyanga nenyanga. Bangase babe babi kakhulu noma bathuthuke ngokuguga.

Akucaci ukuthi kungani lesi sikhathi sangaphambi kokuya esikhathini sibangela lezi zimpawu. Abaphenyi basola ukuthi ukushintshwa kwe-hormone estrogen kungenzeka kusolwe. Ezinsukwini nasemavikini angaphambi kwesikhathi, amazinga e-estrogen yowesifazane akhuphuka futhi ehla kakhulu. Balinganisa izinsuku ezi-1 kuya kwezi-2 ngemuva kokuqala ukuya esikhathini. Lezi zinguquko zingathinta imizwa nokuziphatha.

Isifo se-premenstrual dysphoric (PMDD)

I-Premenstrual dysphoric disorder (PMDD) uhlobo olubi kakhulu futhi olungavamile lwe-PMS. I-PMDD ithinta kuze kufike kumaphesenti ama-5 abesifazane abaneminyaka yobudala bokubeletha. Izimpawu ze-PMDD zifaka phakathi ukushintsha okukhulu kwemizwelo, ukucindezeleka okukhulu, ukucasuka ngokweqile, nokuningi.

Ukwelashwa ngendlela yokuphila kukodwa akuvamile ukwelapha i-PMDD. Abesifazane abaningi bazohlanganisa ezinye izindlela zokwelashwa - njengokulawulwa kwengcindezi kanye nezinguquko ekudleni - nemithi ukuze bathole ukukhululeka ezimpawu, kufaka phakathi ukushintsha okukhulu kwemizwelo.

Ukucindezeleka

Ukucindezeleka nokukhathazeka kunomthelela emzimbeni nasempilweni yakho ngezindlela ezahlukahlukene ezingenampilo. Enye yalezi zindawo kungaba yimizwa yakho. Ukukhungatheka, ukukhathazeka, kanye nesimo sokuxineka njalo kungaholela ekushintsheni okukhulu kwemizwelo, kanye nezinye izingqinamba zengqondo.

Izimbangela zengqondo

Ukuphazamiseka kwengqondo nezimo zokuziphatha kungathinta isimo futhi kubangele izimpawu ezinjengokushintshashintsha kwemizwelo. Lokhu kuphazamiseka kufaka phakathi ukunakekelwa kokushoda kokungasebenzi kahle (ADHD), ukudangala, isifo se-bipolar, nokuningi. Ukwelapha lezi zimo kunganciphisa kakhulu izimpawu zokushintshashintsha kwemizwelo ngokweqile kanye nezinye izimpawu ongahle ubhekane nazo.

Ukungalingani kweHormone

I-Estrogen ingadlala indima ekushintsheni okuhlobene ne-PMS kwemizwa, kepha amanye ama-hormone angathinta imizwa, nayo. I-Hypothyroidism, isimo lapho indlala yegilo ingavezi khona ama-hormone anele, yisifo esijwayelekile sehomoni. Kungathinta imizwa futhi kubangele ezinye izimpawu.

Ukuthomba

Ukuthomba yisikhathi sezinguquko ezingokomzwelo, zomzimba nezingokwengqondo empilweni yengane. Ukushintsha kwemizwelo kanye nokusabela okungokomzwelo okungaqondakali kungajwayelekile phakathi nalesi sigaba sempilo.

Ukukhulelwa

Izinguquko emazingeni e-hormone ngesikhathi sokukhulelwa zingaholela ekushintsheni kwemizwelo nemizwelo. Futhi, abesifazane abakhulelwe bavame ukuhlangabezana nezinguquko zomzimba kanye nengcindezi engokomzwelo engenza izingqinamba ezinjengokushintshashintsha kwemizwelo nokuthululwa kwemizwa kube nzima kakhulu.

Ukunqamuka kokuya esikhathini

Olunye ushintsho olukhulu empilweni, ukunqamuka kokuya esikhathini, luhlotshaniswa nesikhathi sokushintsha kwemizwelo. Njengoba amazinga e-estrogen ehla, abesifazane abaningi babhekana nezimpawu ezahlukahlukene, kufaka phakathi ukuguquka kwemizwelo, ukushisa okushisayo, ukuqwasha nokuncipha kokushayela ucansi. Abanye odokotela bazonikeza abesifazane be-perimenopausal ngemishanguzo yokufaka ama-hormone ukusiza kalula ukungena esigabeni sempilo esine-estrogen encane.

Ungaziphatha kanjani izinguquko eziphawulekayo kwemizwa

Kungenzeka uzinze imizwa yakho futhi uthuthukise impilo yakho ukuze uvikele ukushintsha kwesikhathi esizayo kwemizwa nemizwelo. Lezi zindlela zokwelashwa ezilandelayo zokushintsha kwemizwelo zigxile kwindlela yokuphila noma ezinye izindlela zokwelapha ongazizama ekhaya. Ezinye izindlela zokwelapha, kubandakanya nemithi kadokotela, kwesinye isikhathi iyasetshenziswa.

Vivinya umzimba njalo

Ukuhamba nokuzivocavoca kuhle empilweni yakho ngokomzimba nangokwengqondo. Zingakusiza futhi ukuthi uphathe noma uvikele ukushintsha kwemizwelo. Uma uzivocavoca umzimba, umzimba wakho ukhiqiza ama-hormone azizwa kahle nama-endorphin angasiza ekunciphiseni ukucindezeleka futhi akhulise imizwa. Hlela imizuzu engama-30 yokuvivinya umzimba ngokulingene izinsuku ezinhlanu ngesonto.

Gwema i-caffeine, utshwala, noshukela

Lezi zivuseleli nezidabukisayo zingaguqula isimo sakho semvelo, zenze ukushintsha kwemizwelo kube kubi kakhulu noma kubenze kwasekuqaleni. Impela, i-caffeine ingakwenza uzizwe ungakhathali kangako, kepha futhi ingakhuphula ukukhathazeka nokwesaba.

Utshwala buyisifo sokucindezela esingabhebhethekisa imizwa emibi noma kukwenze uziphathe ngokungenangqondo. Ukudla okunoshukela, ngenkathi kumnandi, kungadala ukushintsha kwezinga likashukela egazini lakho. Lokhu kushintshashintsha kungadala ukushintsha kwemizwelo nezinye izimpawu. Sika kakhulu ngangokunokwenzeka kukho konke ukudla okuthathu ukuze ugcine isimo semizwa esizinzile.

Zama izithasiselo ze-calcium

ziphakamisa ukuthi izithasiselo ze-calcium zingasiza ekunciphiseni izimpawu zokudangala, ukukhathazeka, nokuguquguquka kwemizwa okuvela ku-PMS. Kwesinye, ababambiqhaza banikezwa ama-calcium angu-500 nsuku zonke izinyanga ezimbili. Ngemuva kwezikhathi ezimbili, labo ababethole isengezo bakhombisa izimpawu ze-PMS ezingaphansi kakhulu.

Ngaphezu kokusiza ngokushintsha kwemizwelo, izithasiselo ze-calcium zingasiza ekuvikeleni amathambo ekonakaleni; lokhu kubaluleke kakhulu kwabesifazane be-perimenopausal. Khuluma nodokotela wakho mayelana nesengezo esifanelekile kuwe.

Shintsha indlela odla ngayo

Ukudla ukudla okukhulu kathathu ngosuku kungaba ngokwesiko, kepha ukudla ukudla okuncane kungaba ngcono ukuzinza kwemizwelo. Lokho kungenxa yokuthi ukushintsha koshukela wegazi kulandela ukudla okukhulu kungahle kube nomthelela ekushintsheni okungokomzwelo. Ukudla okuncane, okuhlukaniswe usuku lonke, kungasiza ekuqiniseni ushukela wegazi ukugcina lezi zinguquko ezimbi ngokweqile zikhona.

Prakthiza ukuphathwa kwengcindezi

Ukucindezeleka nokukhathazeka kungenza izimpawu zezimo eziningana, kufaka phakathi i-PMS, zibe zimbi kakhulu. Uma ukhathazekile, ukhokhiswa intela, noma uphazanyiswa ngenye indlela, ukufunda ukuphatha ingcindezi kungakusiza ugweme izinkinga, kufaka phakathi noshintsho kumzwelo. Ukuzindla, ukuphefumula okujulile, ne-yoga konke kufakazelwe ukusiza ukuphatha ukucindezeleka. Ukwelashwa kokubhucungwa noma ukwelashwa kokukhuluma nakho kungasiza kakhulu.

Lala kangcono

Ukulala kahle ebusuku kungelapha izifo eziningi, kufaka phakathi ukucasuka nokushintsha ngokweqile kwemizwa. Hlela amahora angu-7 kuya kwangu-8 ubusuku ngabunye. Uma lokho kubonakala kunzima kakhulu, zama ukwengeza imizuzu engama-30 eyengeziwe ngokujika isigamu sehora ngaphambi kwalokho obevame ukukwenza. Lapho ukwazile lokho, zama ukungeza imizuzu engama-30 ngaphezulu. Iso lokuvala elengeziwe lizofakwa ngezindlela ezinempilo, ezizuzisayo.

Ukubonana nodokotela nini

Izinguquko ezinzima ezimeni zenzeka ngezikhathi ezithile. Noma ngabe kungenxa yesikhathi esithile noma ngenxa yokwanda kwengcindezi evela emsebenzini, izinto eziningi zinganikela kulokhu kushintsha kwemizwelo nesimo sengqondo. Kodwa-ke, ukuthola izindlela ezinempilo zokubhekana nazo kungasiza ekunciphiseni ubungozi bokushintsha kwemizwelo esikhathini esizayo.

Uma ukushintsha kwemizwelo kuphazamisa usuku lwakho noma ucabanga ukuthi sekuba yinkinga kakhulu, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo. Ngenkathi izimbangela eziningi zokushintshana kwemizwa kulula ukuzihlonza nokwelapha, ezinye ezinye zingadinga ukwelashwa okwengeziwe. Lokhu kungafaka imithi kadokotela.