Izinketho eziyi-10 zokwelashwa kwemvelo kwe-PMDD

-Delile

• 1. Prakthiza i-aromatherapy
• 2. Zama ukuzindla
• 3. Thatha okugeza okufudumele
• 4. Shintsha imikhiqizo yakho yokuya esikhathini
• 5. Qiniseka ukuthi udla ukudla okufanele
• Kumele:
  
• 6. Uma kudingeka, engeza izithako zokudla ohlelweni lwakho
• 7. Cabanga ngezithako zemithi
• 8. Bamba iqhaza kwi-yoga noma kolunye uhlobo lokuzivocavoca umzimba
• 9. Bheka ukwelashwa ngokutholwa
• 10. Lwela ukuphumula okugcwele ebusuku
• Kumele:
  
• Lapho uzobona udokotela wakho

Isebenza kanjani?

I-Premenstrual dysphoric disorder (PMDD) uhlobo lwe-premenstrual syndrome (PMS) olubangelwa ukushintshashintsha kwamahomoni. Kuthinta phakathi kwabesifazane abangaphambi kokuya esikhathini. Yize yabelana ngezimpawu ezifanayo ze-PMS - kufaka phakathi izifiso zokudla, ukucasuka, nokukhathala - zinzima kakhulu.

Kwabesifazane abaningi abane-PMDD, izimpawu zikhulu kakhulu kunzima ukusebenza. Uma umuthi ungasebenzi noma kungeyona inketho, ungathola ukuthi amakhambi emvelo alandelayo alusizo. Bagxila ekuthuthukiseni inhlalakahle jikelele, ukukhuthaza ukukhululeka kwengcindezi nokuphumula, nokulawula izimpawu.

Qhubeka ufunde ukuze ufunde kabanzi.

1. Prakthiza i-aromatherapy

I-Aromatherapy ifaka ukuhogela uwoyela obalulekile ukuze uthuthukise impilo yakho ngokomzimba nangokomzwelo. Isetshenziselwa ukunciphisa ukucindezeleka, ukuthuthukisa ukulala, nokuqeda ubuhlungu.

Amanye amafutha abaluleke kakhulu ezimpawu ze-PMDD yilezi:

• chamomile ukukhuthaza ukuphumula nokulala
• isazi esicacile ukudambisa amajaqamba nokuya esikhathini
• i-lavender ukuzwa umphumela wokutholisa
• i-neroli ukunciphisa ukukhathazeka nokukhulula i-PMS
• wavuka ukunciphisa ukucindezeleka nokukhulula i-PMS

Ungangeza amafutha abalulekile ahlanjululwe kubhavu ofudumele noma uhogele iphunga ngqo ngokubeka amaconsi ambalwa ebholeni likakotini bese uphefumulela kuwo.

Ukufaka isicelo esikhunjeni sakho, engeza amaconsi ayi-15 kawoyela obalulekile ku-ounce elilodwa lamafutha wesithwali. Amafutha wesithwali adumile afaka i-alimondi elimnandi, i-jojoba, kanye nekakhukhunathi. Massage uwoyela ohlanjululwe esikhunjeni sakho.

Amafutha abalulekile angadalulwanga angacasula isikhumba sakho. Futhi nangokuhlanjululwa, kungcono ukwenza ukuhlolwa kwe-patch ngaphambi kokusebenzisa.

Ukwenza isivivinyo se-patch:

1. Faka amaconsi ambalwa kawoyela ohlanjululwe esihlakaleni noma endololwaneni yangaphakathi.
2. Yiyeke iqhubeke amahora angama-24. Akufanele ugcobe i-lotion noma ungeze noma yimuphi omunye umkhiqizo endaweni.
3. Uma kungekho ukucasuka okwenzekayo, kufanele kuphephe ukufaka isicelo kwenye indawo.

2. Zama ukuzindla

Ucwaningo lubonisa ukuthi ukuzindla kwengqondo kunganciphisa ukukhathazeka, ukudangala, nobuhlungu - zonke izimpawu ezijwayelekile ze-PMDD. Ukuzindla kudinga ukuthi ugxile kumzuzu wamanje futhi ugxile ekuphefumuleni kwakho. Lokhu kungakusiza uphumule futhi uhlukane nezimpawu ezingakhululekile.

Ukuze uqalise, zama lokhu kuzindla okuqondisiwe kusuka ku-UCLA Health. Ungafinyelela futhi kumakhulu wamavidiyo wokuzindla ku-YouTube, noma ungalanda uhlelo lokusebenza lokuzindla kudivayisi yakho yeselula.

3. Thatha okugeza okufudumele

Amabhavu afudumele alungele cishe noma yini ekugulisayo. Bangakusiza ukudambisa amajaqamba okuya esikhathini, ukunciphisa ukukhathazeka, nokukuphumuzela ukuphumula okungcono ebusuku.

Zama lawa macebiso ukuze uthole okuningi ekugezeni kwakho:

• Khetha isikhathi lapho ungeke uphazanyiswe, njengalapho izingane sezisembhedeni.
• I-lavender ekhanyayo- noma amakhandlela anephunga elimnandi ngaphambi kokungena kubhavu.
• Dlala umculo wangemuva opholile, njenge-jazz ethambile noma upiyano lwakudala.
• Faka amafutha abalulekile emanzini akho okugeza. Amanzi azonciphisa uwoyela, ngakho-ke abukho ubungozi bokucasuka.

Gcina umfutho wokuzilibazisa ulandela ukugeza kwakho ngokushelela engutsheni kanokusho nakuma-slippers. Lungisa ibhodlela lamanzi ashisayo ulibeke esiswini sakho noma eqolo emuva ukuze uthole ukuqeda izinhlungu.

4. Shintsha imikhiqizo yakho yokuya esikhathini

Yize imikhiqizo yokuya esikhathini ingububi obudingekayo phakathi nesikhathi sakho, zingenza izimpawu ze-PMDD zibe zimbi kakhulu. Amathamponi, ngokwesibonelo, angadala ukuthi abanye abantu baminyanise ngaphezulu. Uma unesikhumba esibucayi, ezinye izithako emapads zingadala ukucasuka.

Azikho izifundo zesayensi zokuthi imikhiqizo yokuya esikhathini iyithinta kanjani i-PMDD, kodwa ubufakazi obususelwa ezindabeni bubonisa ukuthi ukuyishintsha kungasiza. Zama ukusebenzisa ama-organic-pads noma ama-panties eperiodic organic.

Izinkomishi zokuya esikhathini nazo zingaba yindlela enhle. Lezi zinkomishi ezimise okwezinsimbi zisetshenzisiwe zigqokwa ngaphakathi ukuqoqa ukuhamba kokuya esikhathini.

5. Qiniseka ukuthi udla ukudla okufanele

Ukudla ukudla okulungile kubalulekile ekuphatheni i-PMS. Akucaci ukuthi ukudla kuthinta kanjani i-PMDD, kepha ukudla okunempilo kungasiza ekunciphiseni izimpawu ezingathandeki ezikwenza uzizwe ubi kakhulu.

Isibonelo, ukudla okunosawoti kukhuphula ukuqumba. Ukudla okunoshukela oningi kungadala ukwehla okukhulu kweshukela egazini, okungadala ukukhathala nokushintshashintsha kwemizwelo. Ukudla kwenyama nokudla okunamafutha amaningi kukhuphula amazinga e-prostaglandin, angakhuphula ubukhali bezinhlungu zokuya esikhathini.

Kumele:

• Yidla ukudla okuncane, okuvame ukulwa nokuqunjelwa nesisu.
• Yidla izithelo nemifino eningi.
• Khetha ama-carbs ayinkimbinkimbi njengamabele aphelele kuma-carbs asetshenzisiwe.
• Gwema usawoti nokudla okulula okunosawoti.
• Gwema i-caffeine.
• Gwema utshwala.
• Yidla ukudla okunamaprotheni amaningi ukusiza ukukhulisa amazinga e-tryptophan.

6. Uma kudingeka, engeza izithako zokudla ohlelweni lwakho

Ucwaningo lukhombisile ukuthi ukuthola izakhamzimba ezidingekayo kuyasiza i-PMS. Indlela engcono yokuthola izakhamzimba, amaminerali kanye namavithamini adingekayo wukudla ukudla okusha okuphelele. Izithasiselo ziyindlela ongakhetha ngayo uma ungatholi okwanele ekudleni kwakho. Kudingeka ezinye izifundo ukuthola ukuthi ziyasiza yini i-PMDD.

Ngokusho kweMayo Clinic, lezi zithasiselo zingakufanele ukuzama:

• I-calcium. Ama-milligram ayi-1,200 (mg) calcium nsuku zonke angasiza ekunciphiseni izimpawu zomzimba nezingokomzwelo.
• Magnesium. I-360 mg ingasiza ekunciphiseni ubuhlungu besifuba nokuqunjelwa.
• Uvithamini E. Ama-unit amayunithi angama-400 (IU) nsuku zonke angasiza ekwehliseni ama-prostaglandin emzimbeni. Ama-Prostaglandins ayaziwa ukuthi abangela ubuhlungu.
• Uvithamini B-6. 50 kuya ku-100 mg nsuku zonke kungasiza ekunciphiseni ukukhathala, ukucasuka, nokuqwasha.

Khumbula ukuthi izithasiselo azibhekelwa ikhwalithi noma ubumsulwa yi-FDA, ngakho-ke yenza nocwaningo lwakho ngemikhiqizo futhi ukhethe ngokuhlakanipha.

7. Cabanga ngezithako zemithi

Kunocwaningo oluncane lwesayensi ngokusebenza kwamakhambi we-PMDD noma i-PMS. Noma kunjalo, abanye besifazane bathi bayasebenza. Abanye ongazama ukuthi:

Kusihlwa uwoyela we-primrose. Ngokwesihloko esishicilelwe ku-American Family Physician, i-EPO iyikhambi elifundwa kakhulu nge-PMS. Kodwa-ke, ucwaningo alukapheli. Kubonakala kunenzuzo ethile. Ezifundweni, ababambiqhaza bathathe ama-500 kuya ku-1,000 mg we-EPO nsuku zonke.

I-Chasteberry. UChasteberry kucatshangwa ukuthi wehlisa ukukhiqizwa kweprolactin futhi wehlise nobuhlungu besifuba.

Isibungu iSt. I-Mother's anti-depressant edidiyelwe, iSt. John's wort ingasiza ukukhathazeka, ukudangala, nokucasuka. Kunganciphisa nezinye izimpawu zomzimba ze-PMDD. Buza nodokotela wakho ukuthola imininingwane yesilinganiso. Ukugwema ukuxhumana kwezidakamizwa, bika yonke imithi nezithako.

UGingko. Ngokusho kocwaningo lwango-2010, ukuthatha u-40 mg we-gingko kathathu nsuku zonke kunciphise izimpawu ze-PMS kangcono kune-placebo. Lokhu kwakuhlanganisa ukuqunjelwa, ukukhathala nokuqwasha. Kucatshangwa ukuthi i-gingko inciphisa ama-prostaglandins emzimbeni futhi inyuse ukukhululwa kwama-neurotransmitters ebuchosheni.

Kwezinye izimo, amakhambi angahlangana nemithi kadokotela noma abangele imiphumela emibi kakhulu. Kufanele ukhulume nodokotela wakho noma nodokotela oqeqeshiwe wemvelo ngaphambi kokungeza noma isiphi isengezo samakhambi esimisweni sakho. Ukuthengiswa kwamakhambi akubhekwa, futhi ungadinga usizo ekukhetheni imikhiqizo yekhwalithi. Amakhambi amaningi ahlangana nemithi noma ukwelashwa.

8. Bamba iqhaza kwi-yoga noma kolunye uhlobo lokuzivocavoca umzimba

I-Yoga umkhuba wasendulo osebenzisa ukuphefumula okujulile, ukuzindla, kanye nezimo ezithile zokufudumeza umzimba nokusiza ekunciphiseni ubuhlungu nokukhuthaza ukuphumula.

Ngokuya nge-yoga, i-yoga ingathuthukisa ubuhlungu bokuya esikhathini nempilo yonke. Kuphinde kwasiza abesifazane ukuthi bazi ngokwengeziwe ukukhathazeka kwabo ngokomzimba nangokomzwelo, okungabasiza bakwazi ukubhekana kangcono.

Ungathola ukuthi lokhu okulandelayo kuzuzisa:

• Ibhuloho
• Inja Ebheke Phansi
• Uvemvane

Ukuvivinya umzimba kukonke kukuhle nakuwe. Lapho uhamba futhi welula ngokwengeziwe, kungcono.

Okunye ukuzivocavoca ukuzama:

• Ama-Pilates
• ukuhamba
• ukubhukuda

Uma kunokwenzeka, zivocavoca ngaphandle ukuze ujabulele imvelo futhi uthole i-punch enamandla ye-vitamin D.

9. Bheka ukwelashwa ngokutholwa

Ngesikhathi sesikhathi sokugcaba, izinaliti ezincane zifakwa ezindaweni ezithile esikhunjeni sakho ukusiza ukudambisa izinhlungu nokunciphisa ukucindezeleka. Ngokwe-acupuncture kukhombisa isithembiso sokwelashwa kwezimpawu ze-PMS. Ukutadisha okwengeziwe kuyadingeka, kepha izingozi ziphansi uma ziqhutshwa ngudokotela onamandla onamalayisense.

Amaphoyinti amahle kakhulu okugcoba umzimba ngezimpawu zokuya esikhathini yile:

• ububanzi obubili beminwe ngezansi komkhumbi wamanzi ukuze kunciphise amajaqamba nokuqunjelwa
• indawo enamathambo phakathi kwezinqe nezinqe ukuqeda ubuhlungu be-pelvic nobuhlungu beqolo
• indawo eyinyama phakathi kwesithupha nomunwe wokuthambisa ukudambisa ikhanda nobuhlungu besisu

10. Lwela ukuphumula okugcwele ebusuku

Kunzima ngokwanele ukuthi abantu basebenze ngaphandle kokulala lapho bephilile. Uma une-PMDD futhi ungalali, cishe akunakwenzeka ukudlula kosuku ngempumelelo. Ukungalali isikhathi eside kungaholela ekucindezelekeni nasekukhathazekeni. Iphinde inyuse ukucasuka nokukhathala.

Kumele:

• Lala ngesikhathi esifanayo ubusuku ngabunye.
• Ungathathi ikhefu elide emini.
• Gwema i-caffeine nezinye izikhuthazi amahora ambalwa ngaphambi kokulala.
• Sebenzisa kuphela ikamelo lakho lokulala ocansini nasekulaleni.
• Gwema izikrini ze-TV nezekhompyutha ngaphambi kokulala.
• Gcina ikamelo lakho lokulala lipholile kahle.
• Yenza okuthile okuphumuzayo ngaphambi kokulala njengokufunda noma ukugeza okufudumele.

Lapho uzobona udokotela wakho

Eminyakeni edlule, odokotela nezazi zokusebenza kwengqondo abavumelani ngokuthi ngabe i-PMDD ingokoqobo yini. Eminyakeni embalwa edlule, ukuqonda lesi simo kuthuthuke kakhulu. Kepha kwabesifazane abanayo, akuyona eyangempela kuphela, iyabhubhisa. Yize abesifazane abaningi be-premenopausal behlangabezana nezinga elithile le-PMS, akuyona into ejwayelekile ukuzwa izimpawu ezinzima kangangokuba kuphazamisa impilo yakho yansuku zonke.

Shayela udokotela wakho uma izimpawu ze-PMS zinzima kakhulu zikuvimbela ekwenzeni imisebenzi yakho yansuku zonke. Ungaba ne-PMDD. Izindlela zemvelo zingasiza, kepha futhi ungadinga imishanguzo kadokotela yokusiza ukuphatha ukucindezeleka okuhlobene ne-PMDD, ukukhathazeka nezinye izimpawu.