Ungayibona kanjani futhi uyiphathe kanjani i-Perimenopause Rage

-Delile

• Ungayibona kanjani intukuthelo yesikhashana
• Kungani ulaka lwe-perimenopause lwenzeka?
• Ungakuthola kanjani ukukhululeka
• 1. Yamukela intukuthelo yakho
• 2. Funda izimbangela zakho
• 3. Thatha isinyathelo emuva
• 4. Zindla
• 5. Thola indawo oyisebenzisayo
• 6. Thatha imithi njengoba kudingeka
• 7. Cabanga ukwelashwa noma ukuphathwa kwentukuthelo
• Nini ukubona umhlinzeki wakho wezokunakekelwa kwempilo

Intukuthelo phakathi nesikhathi

Isikhathi sokuqeda isikhathi sokushintshela ekunqamukeni kokuya esikhathini. Kwenzeka lapho ama-ovari akho eqala kancane kancane ukukhiqiza i-hormone estrogen engaphansi. Njengoba ibhalansi yehomoni yomzimba wakho ishintsha, kuyinto ejwayelekile ukuzwa izimpawu ezinjengokushisa okujulukayo nokujuluka ebusuku. Ungase futhi uqaphele ukuthi imetabolism yakho iyancipha.

Izinguquko ze-hormonal zokunqamuka kokuya esikhathini, zihlangene nemiphumela yazo emibi, zingaba nomthelela omkhulu emoyeni wakho. Akukona okwejwayelekile ukuzwa ukushintsha kwemizwelo, ukudabuka, nokufutheka ngalesi sikhathi. Eqinisweni, ucwaningo oluthile lwathola ukuthi kwabesifazane, ukucasuka kuyisifo esivame kakhulu.

Lezi zinguquko zivame ukuqala maphakathi no-40s wakho, futhi zingahlala noma kuphi ukusuka ezinyangeni ezimbalwa kuye eminyakeni eminingana. Uma usuqede unyaka wonke ungenawo umjikelezo wokuya esikhathini, usufinyelele ngokuphelele esikhathini.

Qhubeka ufunde ukuze ufunde ukuthi ungayibona kanjani intukuthelo ebangelwe yisikhathi, kungani kwenzeka, nokuthi ungayilawula kanjani.

Ungayibona kanjani intukuthelo yesikhashana

Ukufutheka okubangelwa i-Perimenopause kungazizwa kwehluke kakhulu kunentukuthelo yakho ejwayelekile noma ukukhungatheka. Ungahle uzizwe uzinzile uye ekubeni uzizwe unenzondo enkulu noma ucasukile ngendaba yesikhashana. Amalungu omndeni wakho noma abangani bakho nabo bangabona ukuthi awunaso isineke esincane kunokujwayelekile.

Abanye abahlinzeki bezokunakekelwa kwezempilo basikisela ukuthi ukuba nezimpawu eziqinile zangaphambi kokuya esikhathini kuyo yonke impilo yakho kungasho ukuthi kungenzeka ukuthi uhlangabezane nokushintshashintsha kwemizwelo okukhulu.

Uma lokhu kuzwakala njengawe, ungahle uthande ukubheka ezinye izimpawu ze-perimenopause. Lokhu kufaka:

• izikhathi ezingajwayelekile
• ubunzima bokulala
• ukoma kwesitho sangasese sowesifazane
• ukulahleka kwe-libido

Uma uhlangabezana nezimpawu ezifana nalezi, bona umhlinzeki wakho wezokunakekelwa kwempilo. Bangakuqinisekisa ukuxilongwa kwakho futhi bathuthukise uhlelo lokwelashwa ukusiza ukunciphisa izimpawu zakho.

Kungani ulaka lwe-perimenopause lwenzeka?

Ukufutheka kwakho kwesikhathi akusho ukuthi uyahlanya. Ngeke uzizwe ngale ndlela kuze kube phakade. Kunesizathu samakhemikhali salokho obhekene nakho.

I-Estrogen ithinta ukukhiqizwa kwe-serotonin. ISerotonin iyisilawuli semizwa nenjabulo yokulekelela. Lapho umzimba wakho ukhiqiza i-estrogen encane, imizwa yakho ingazizwa ingekho-balance. Imizwelo yakho kufanele izinze ngemuva kokuthi umzimba wakho ulungise ukwehla kwe-estrogen.

Ungathola ukuthi imizwa yakho yokufutheka iyathinta bese iyahamba. Kungaba okuvelele kakhulu isonto elilodwa noma amabili, bese inyamalala ngenyanga ezayo noma ngaphezulu. Lokhu kungenxa yokuthi amazinga akho e-estrogen ancipha ngokuhamba kwesikhathi. Ibhalansi yakho ye-estrogen-serotonin izolahlwa isikhathi ngasinye sokwehla.

Ungakuthola kanjani ukukhululeka

Kunezinyathelo ongazithatha ukusiza ukulinganisela ama-hormone akho futhi uphinde ulawule imizwa yakho. Lapho usuthole isikhala engqondweni yakho ukwamukela nokuxazulula intukuthelo yakho, kungaba lula ukuqonda nokuhlala nalesi sibonakaliso.

1. Yamukela intukuthelo yakho

Ungahle uthande ukucindezela intukuthelo yakho ukuze ingaphazamisi omunye umuntu. Kepha ukusitshela ukuthi "ukuzithulisa," noma ukuthola izindlela zokuzigcina ungavumi futhi uveze intukuthelo yakho, kukubeka ethubeni lokuhlangabezana nokudangala. Lalela umzimba wakho futhi wamukele ukuthi lokho okuhlangabezanayo kungahle kube ngumphumela wokulungiswa komzimba wakho.

2. Funda izimbangela zakho

Kunemikhuba ethile yokuphila, njengokudla okuphezulu kwe-caffeine nokubhema, okubangela ukukhathazeka. Ukwehla kwamanzi emzimbeni kungakwenza futhi uthambekele kakhulu ekuguquguqukeni kwemizwelo. Futhi uma ukulala kwakho kuphazanyiswa njalo ukushisa okushisayo, kungaba nzima ukuhamba nemizwelo eyinkimbinkimbi. Kodwa umzimba wawo wonke umuntu usebenza ngokuhlukile.

Zama ukukhomba lezi zinto ezibangela ukuthi ugcine amaphephabhuku nsuku zonke okungenani amasonto amabili. Kufanele urekhode lokho okudlile, uthole ukuthi ulale amahora amangaki, uma uzivocavoca umzimba, nokuthi uzizwe kanjani ezindaweni ezahlukene emini. Uma ukuloba akuyona into yakho, ukulandelela imood noma izinhlelo zokusebenza zokuqagela isikhathi futhi kuyindlela enhle yokulandela lolu lwazi.

3. Thatha isinyathelo emuva

Uma uphakathi komzuzwana oshisayo, zijwayeze ukuthatha isinyathelo sokubuyela emuva ukuze ucabange ukuthi imizwa yakho ivelaphi.

Ungazidikibalisi ngokuthukuthela, kepha khuluma imbangela yolaka lwakho. Zibuze imibuzo enjengokuthi, "Ngabe bengithukuthele kangaka uma bengizizwa ngingcono?" nokuthi “Ngabe lo muntu noma lesi simo sifanelwe ileveli yentukuthelo engifuna ukuyibhekisa kubo?”

Ngokwazi ukuthi ujwayele ukukhuphuka ngokomzwelo njengamanje, uzohlonyiswa kangcono ukubhekana nokukhungatheka ngokufanele.

4. Zindla

Izindlela zokwelapha zomzimba, njengokuzindla ne-yoga, ukuze zibe nezinzuzo kwabesifazane esikhathini esifanele. Izindlela zokuphefumula ezijulile neminye imikhuba yokucabanga ulala kangcono futhi unciphise ukukhanya okukuphaphamisayo ebusuku. Ungaqala ukufaka le mikhuba empilweni yakho ngokusebenzisa uhlelo lokusebenza lokucabanga ocingweni lwakho noma ukuya emakilasini e-yoga ukuze ufunde izisekelo.

5. Thola indawo oyisebenzisayo

Ukuthola indawo yokuhambisa imizwa yakho kungasiza ukushintsha kwemizwelo yakho kunciphe.

Izitolo zomzimba ezinjengokuzivocavoca nge-aerobic zingakusiza ukuthi ungatholi isisindo njengoba imetabolism yakho incipha. Ukuzivocavoca umzimba kuthinta nokuhlinzekwa kwe-serotonin okudingayo ukukhulisa nokuphatha imizwa yakho.

Indawo yokudala, efana nengadi, ukudweba, noma ukubaza, ingakusiza ukuthi ugxile ekuhlakuleleni indawo ethule engqondweni yakho ukuze usebenze ngemizwa yakho futhi uzitholele isikhala.

6. Thatha imithi njengoba kudingeka

Imithi ingakusiza ukubhekana nokufutheka kwesikhathi nokukhathazeka. Amaphilisi okulawula ukubeletha, njengeLoestrin noma i-Alesse, angabekwa ukuthi akhiphe imizwa yakho futhi acindezele ukuphuma kwegazi kwesibeletho. Ama-anti-depressants, afana ne-escitalopram (Lexapro), nawo angathathwa njengesinyathelo sesikhashana ukukusiza uzizwe ulinganisela kangcono.

Uma ucabanga ukuthi umuthi ungasiza, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo. Bangakuhamba ngezinketho zakho futhi bakusize uthole okuthile okuvumelana nezidingo zakho ngazinye.

7. Cabanga ukwelashwa noma ukuphathwa kwentukuthelo

Ukwelulekwa nokulawulwa kwentukuthelo kungamathuluzi angakusiza ukulawula ulaka lwakho. Ocwaningweni olulodwa lwango-2017, abacwaningi bathole ukuthi abesifazane abanesifo sikashukela kanye nezimpawu zokuya esikhathini baye bazuza kakhulu ohlelweni lokwelulekwa ngamaqembu olukhuthaza ukuzinakekela.

Bona ukuthi umhlinzeki wakho wezokunakekelwa kwempilo uyazi ngamaqembu okusekela, amaqembu okulawula intukuthelo, noma umeluleki ogxile ekuthukutheleni kwesikhathi.

Nini ukubona umhlinzeki wakho wezokunakekelwa kwempilo

Uma usuvele uzizwa sengathi ulaka lwakho luthinta ikhono lakho lokwenza umsebenzi wakho noma lisebenze ebudlelwaneni bakho, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo. Yize abanye abantu bakholelwa ngenye indlela, akuyona into "ejwayelekile" ukuzizwa uthukuthele ngokungapheli noma ucindezelekile ngesikhathi sokuphela kwesikhathi. Umhlinzeki wakho wezokunakekelwa kwempilo angakusiza ukuthi ubone futhi uqonde izimpawu zakho, futhi wakhe uhlelo lokunakekelwa.