Ungabhekana Kanjani Nokucindezeleka Kwangaphambi Kokuya Esikhathini

-Delile

• Kungani kwenzeka?
• Ngingayiphatha kanjani?
• Landelela izimpawu zakho
• Ukulawulwa kokuzalwa kwehormonal
• Amakhambi emvelo
• Izinguquko zendlela yokuphila
• Imithi
• Ukuthola ukwesekwa

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ingabe yi-PMS?

I-Premenstrual syndrome (PMS) iqoqo lezimpawu zomzimba nezingokomzwelo eziqala ngesonto noma ngaphambi kwesikhathi sakho. Kwenza abanye abantu bazizwe benomuzwa ongaphezu kokwejwayelekile kanti abanye bequnjelwe futhi bebuhlungu.

I-PMS ingenza futhi ukuthi abantu bazizwe becindezelekile emavikini aqala ukuya esikhathini sabo. Lokhu kungakwenza uzizwe:

• kuyadabukisa
• ukucasuka
• ukukhathazeka
• ngikhathele
• uthukuthele
• ukukhala
• ukukhohlwa
• engenandaba
• ongenantshisekelo kwezocansi
• njengokulala kakhulu noma okuncane kakhulu
• njengokudla kakhulu noma okuncane kakhulu

Ezinye izizathu ongazizwa ucindezelekile ngaphambi kwesikhathi sakho zifaka:

• Isifo se-premenstrual dysphoric (PMDD). I-PMDD ifana kakhulu ne-PMS, kepha izimpawu zayo zinzima kakhulu.Abantu abaningi abane-PMDD babika ukuthi bazizwa becindezeleke kakhulu ngaphambi kwesikhathi sabo, abanye baze bacabange ngokuzibulala. Ngenkathi ucwaningo lwamuva lilinganisela ukuthi abesifazane abangamaphesenti angama-75 bane-PMS phakathi neminyaka yabo yokuzala, amaphesenti ama-3 kuye kwayi-8 kuphela ane-PMDD.
• Ukukhuphuka kwangaphambi kokuya esikhathini. Lokhu kubhekisela lapho izimpawu zesimo esivele sikhona, kufaka phakathi ukucindezeleka, ziba zimbi emasontweni noma ezinsukwini eziholela esikhathini sakho. Ukudangala kungenye yezimo ezivame kakhulu ukuhlala ne-PMS. Cishe uhhafu wabo bonke abesifazane abelashelwa i-PMS nabo banokudangala noma ukukhathazeka.

Funda ukuze ufunde kabanzi mayelana nokuxhumana phakathi kwe-PMS nokudangala.

Kungani kwenzeka?

Ochwepheshe abaqiniseki ngembangela yangempela ye-PMS, kodwa kungenzeka ukuthi ixhunyaniswe nokushintshashintsha kwamahomoni okwenzeka phakathi nengxenye yesibili yomjikelezo wokuya esikhathini.

I-ovulation yenzeka cishe maphakathi nomjikelezo wakho. Ngalesi sikhathi, umzimba wakho ukhipha iqanda, okwenza amazinga e-estrogen ne-progesterone ehle. Ukushintshwa kwala mahomoni kungadala izimpawu zomzimba nezingokomzwelo.

Izinguquko kumazinga e-estrogen ne-progesterone nawo athonya amazinga e-serotonin. Le yi-neurotransmitter esiza ukulawula imizwa yakho, umjikelezo wokulala, kanye nesifiso sokudla. Amazinga aphansi e-serotonin axhumene nemizwa yokudabuka nokucasuka, ngaphezu kwenkinga yokulala nokulangazelela ukudla okungavamile - zonke izimpawu ezivamile ze-PMS.

Izimpawu zakho kufanele zithuthuke lapho amazinga e-estrogen nawe-progesterone ephakama futhi. Lokhu kuvame ukwenzeka ezinsukwini ezimbalwa ngemuva kokuthola isikhathi sakho.

Ngingayiphatha kanjani?

Akukho ukwelashwa okujwayelekile kokucindezeleka ngesikhathi se-PMS. Kepha izinguquko zokuphila eziningana nemithi embalwa ingasiza ekunciphiseni izimpawu zakho ezingokomzwelo.

Landelela izimpawu zakho

Uma ungakakwenzi, qala ukugcina ithrekhi yomjikelezo wakho wokuya esikhathini nemizwa yakho kuzo zonke izigaba zayo ezihlukile. Lokhu kuzokusiza uqinisekise ukuthi izimpawu zakho zokudangala zixhumene nomjikelezo wakho. Ukwazi ukuthi kunesizathu sokuthi uzizwe uphansi kungasiza futhi ukugcina izinto ngendlela efanele futhi kunikeze ukuqinisekiswa okuthile.

Ukuba nelogi eningiliziwe yemijikelezo yakho embalwa yokugcina kuyasiza futhi uma ufuna ukuletha izimpawu zakho nodokotela wakho. Kusekhona ukucwaswa okuzungeze i-PMS, futhi ukuba nemibhalo yezimpawu zakho kungakusiza uzizwe uqiniseka ngokwengeziwe ngokuzikhulisa. Kungasiza nodokotela wakho ukuthola umbono ongcono wokuthi kwenzakalani.

Ungakwazi ukulandela umjikelezo wakho nezimpawu usebenzisa uhlelo lokusebenza lokulandela isikhathi efonini yakho. Funa eyodwa evumela ukuthi ungeze izimpawu zakho.

Ungaphrinta futhi ishadi noma uzenzele elakho. Phezulu phezulu, bhala usuku lwenyanga (1 kuye ku-31). Bhala uhlu lwezimpawu zakho ohlangothini lwesobunxele lwekhasi. Faka u-X ebhokisini eliseduze kwezimpawu ohlangabezana nazo usuku ngalunye. Qaphela ukuthi ngabe uphawu ngalunye lumnene, lumaphakathi, noma lubi.

Ukulandela ukudangala, qiniseka ukuthi uyaqaphela lapho uhlangabezana nanoma iyiphi yalezi zimpawu:

• ukudabuka
• ukukhathazeka
• ukukhala
• ukucasuka
• izifiso zokudla noma ukulahlekelwa isifiso sokudla
• ukulala kabi noma ukulala ngokweqile
• unenkinga yokugxila
• ukungabi nentshisekelo emisebenzini yakho yansuku zonke
• ukukhathala, ukungabi namandla

Ukulawulwa kokuzalwa kwehormonal

Izindlela zokulawula ukubeletha kweHormonal, njengephilisi noma isichibi, zingasiza ngokuqunjelwa, amabele amathenda, nezinye izimpawu zomzimba ze-PMS. Kwabanye abantu, bangasiza futhi ngezimpawu ezingokomzwelo, kufaka phakathi ukudangala.

Kepha kwabanye, ukulawulwa kokuzalwa kwamahomoni kungenza izimpawu zokucindezeleka zibe zimbi kakhulu. Uma uhamba ngalo mzila, kungadingeka ukuthi uzame izinhlobo ezahlukahlukene zokulawulwa kokubeletha ngaphambi kokuthola indlela ekusebenzelayo. Uma unentshisekelo kuphilisi, khetha okuqhubekayo okungenalo isonto lamaphilisi e-placebo. Amaphilisi okulawula ukubeletha aqhubekayo angaqeda isikhathi sakho, kwesinye isikhathi esisiza ukuqeda i-PMS, futhi.

Amakhambi emvelo

Amavithamini ambalwa angasiza ekunciphiseni izimpawu ezihlobene ne-PMS zokucindezeleka.

Isivivinyo somtholampilo sathola ukuthi isithasiselo se-calcium sisize ekucindezelekeni okuhlobene ne-PMS, ushintsho lokudla, nokukhathala.

Ukudla okuningi kuyimithombo emihle ye-calcium, kufaka phakathi:

• ubisi
• iyogathi
• ushizi
• imifino eluhlaza
• ujusi we-olintshi no-cereal

Ungathatha futhi ibhekwa yansuku zonke equkethe ama-milligram ayi-1,200 we-calcium, ongayithola ku-Amazon.

Ungadikibali uma ungayiboni imiphumela ngokushesha. Kungathatha cishe imijikelezo emithathu yokuya esikhathini ukubona noma yikuphi ukuthuthuka kwezimpawu ngenkathi uthatha i-calcium.

I-Vitamin B-6 nayo ingasiza ngezimpawu ze-PMS.

Ungayithola ekudleni okulandelayo:

• inhlanzi
• inkukhu ne-turkey
• izithelo
• okusanhlamvu okuqinisiwe

I-Vitamin B-6 ibuye ifike kufomu lokwengeza, ongalithola ku-Amazon. Vele ungathathi ngaphezu kwama-milligram ayi-100 ngosuku.

Funda ngamanye ama-supplements angasiza ngezimpawu ze-PMS.

Izinguquko zendlela yokuphila

Izici zokuphila eziningana nazo zibonakala zineqhaza kwizimpawu ze-PMS:

• Ukuzivocavoca umzimba. Zama ukusebenza okungenani imizuzu engama-30 ngaphezulu kwezinsuku zesonto kunalokho. Ngisho nokuhamba nsuku zonke endaweni yangakini kungathuthukisa izimpawu zokudangala, ukukhathala, nenkinga yokugxila.
• Ukudla okunomsoco. Zama ukumelana nezifiso zokudla okungenamsoco ezingeza ne-PMS. Inani elikhulu likashukela, amafutha nosawoti konke kungaphazamisa imizwa yakho. Awudingi ukusika ngokuphelele, kodwa zama ukulinganisela lokhu kudla nezithelo, imifino, nezinhlamvu ezigcwele. Lokhu kuzokusiza ukuthi uhlale ugcwele usuku lonke.
• Lala. Ukungalali ngokwanele kungabulala imizwa yakho uma usalelwe amasonto esikhathini sakho. Zama okungenani ukulala amahora ayisikhombisa kuya kwayisishiyagalombili okulala ebusuku, ikakhulukazi ngesonto noma amabili ngaphambi kwesikhathi sakho. Bona ukuthi ukungalali ngokwanele kuthinta kanjani ingqondo nomzimba wakho.
• Ukucindezeleka. Ukucindezeleka okungalawulwa kungazonakalisa kakhulu izimpawu zokucindezeleka. Sebenzisa izivivinyo zokuphefumula ezijulile, ukuzindla, noma i-yoga ukuzola ingqondo nomzimba wakho, ikakhulukazi uma uzwa izimpawu ze-PMS ziyeza.

Imithi

Uma ezinye izindlela zokwelashwa zingasizi, ukuthatha i-antidepressant kungasiza. I-serotonin reuptake inhibitors ekhethiwe (i-SSRIs) uhlobo oluvame kakhulu lwe-antidepressant esetshenziselwa ukwelapha ukudangala okuhlobene ne-PMS.

Ama-SSRIs avimba ukumuncwa kwe-serotonin, okwandisa inani le-serotonin ebuchosheni bakho. Izibonelo zama-SSRI zifaka:

• I-citalopram (Celexa)
• i-fluoxetine (i-Prozac neSarafem)
• i-paroxetine (Paxil)
• i-sertraline (Zoloft)

Amanye ama-anti-depressants asebenza nge-serotonin nawo angasiza ekwelapheni ukucindezeleka kwe-PMS. Lokhu kufaka phakathi:

• i-duloxetine (iCymbalta)
• venlafaxine (Effexor)

Sebenza nodokotela wakho ukuthola uhlelo lokulinganisa. Bangakusikisela ukuthi uthathe kuphela i-anti-depressant phakathi namasonto amabili ngaphambi kokuthi izimpawu zakho ziqale ukuqala. Kwezinye izimo, bangancoma ukuwathatha nsuku zonke.

Ukuthola ukwesekwa

Udokotela wakho wezifo zabesifazane kungenzeka abe ngumuntu wokuqala ophendukela kuye uma ukucindezeleka kwe-PMS kuba nzima. Kubalulekile ukuthi udokotela wakho kube umuntu omethembayo futhi othatha izimpawu zakho ngokungathi sína. Uma udokotela wakho engakulaleli, funa omunye umhlinzeki.

Ungabuyela naku-International Association for Premenstrual Disorders. Inikela ngamabhulogi, imiphakathi eku-inthanethi, nezinsizakusebenza zasendaweni ezingakusiza ukuthi uthole udokotela ojwayelene ne-PMS ne-PMDD.

Uma wena noma umuntu omaziyo enemicabango yokuzibulala - ehlobene nokudangala kwe-PMS noma cha - thola usizo enhlekeleleni noma ku-hotline yokuvimbela ukuzibulala. Zama i-National Suicide Prevention Lifeline ku-800-273-8255.

Uma ucabanga ukuthi othile usengozini ngokushesha yokuzilimaza noma ukulimaza omunye umuntu:

• Shayela ku-911 noma inombolo yakho ephuthumayo yasendaweni.
• Hlala nalo muntu kuze kufike usizo.
• Susa noma yiziphi izibhamu, imimese, imishanguzo, noma ezinye izinto ezingadala ingozi.
• Lalela, kodwa ungahluleli, uphikise, usongele, noma umemeze.