Ama-HMS Life Hacks ayi-14

-Delile

• 1. Thatha ijubane
• 2. Lala ubuthongo
• 3. Khululeka
• 4. Thola i-calcium, i-magnesium novithamini B-6 owengeziwe
• 5. Yidla
• 6. Zama ukutshopa
• 7. Nciphisa usawoti
• 8. Yidla ama-carbs ayinkimbinkimbi
• 9. Bheka ukukhanya
• 10. Faka umuthi wakho
• 11. Sika i-caffeine
• 12. Kick umkhuba
• 13. Ungaphuzi utshwala
• 14. Thatha iphilisi (noma amabili)

Izimpawu eziyisixwayiso azicacanga. Uqunjelwe futhi unenkani. Ikhanda lakho libuhlungu namabele akho abuhlungu. Unemizwelo kakhulu, uthwebula noma ngubani onesibindi sokubuza ukuthi yini okungahambi kahle.

Abesifazane abangaphezu kwamaphesenti angama-90 bathi bayazithola ezinye zalezi zimpawu - ezaziwa ngokuhlanganyela njenge-premenstrual syndrome (PMS) - kungakapheli isonto noma ngaphambi kwesikhathi sabo. I-PMS ayiyona ipikiniki, kodwa iyalawuleka.

Zama lawa ma-hacks wempilo ayi-14 ukushaya ukuqunjelwa bese uqeda nezinye izimpawu ze-PMS.

1. Thatha ijubane

Hamba, hamba ibhayisikili, noma vele udanse uzungeze ikamelo lakho lokulala imizuzu engama-30 ngosuku. Ukuzivocavoca umzimba okushaya inhliziyo yakho kungathuthukisa izimpawu ze-PMS njengokukhathala, ukugxilisa ingqondo, kanye nokudana komoya, iqhinga lesikhathi sangaphambi kokunethezeka ukwenza izivivinyo ze-aerobic ezinsukwini eziningi zesonto inyanga yonke.

2. Lala ubuthongo

I-PMS ingaphonsa umjikelezo wakho wokulala ngokuphelele. Noma ngabe uphonsa futhi ujike ebusuku noma ulale usuku lonke, noma yikuphi ukuphazamiseka kuphethini yakho yokulala kungakwenza uzizwe unomoya omubi kakhulu kunokujwayelekile.

Ukuze ulale ngokwanele, ngena esimisweni. Lala ngasikhathi sinye ubusuku ngabunye bese uvuka ngasikhathi sinye njalo ekuseni - ngisho nangezimpelasonto. Futhi qiniseka ukuthi ushaya utshani kusenesikhathi ngokwanele ukuthola okungenani amahora ayisishiyagalombili okulala ubusuku ngabunye.

3. Khululeka

Ukucindezeleka kungangezela kwizimpawu ze-PMS futhi kukwenze uzizwe ubi nakakhulu. Zama izindlela zokwelashwa zokuphumula ukuze unqenqemeni.

I-Yoga yindlela eyodwa yokucindezela okuhlanganisa ukunyakaza okuncane nokuphefumula okujulile. ukuthi ukuzijwayeza izikhathi ezimbalwa ngesonto kungasiza ekunciphiseni ukuqunjelwa kwe-PMS, amajaqamba namabele abuhlungu.

Hhayi ekushayeni i-pose? Zama ukuhlala ngokuthula imizuzu embalwa ngenkathi uphefumulela phezulu futhi uphinda igama elithi "ohm." Izifundo zokuthi ukuzindla kuyasebenza nasezimpawu ze-PMS.

4. Thola i-calcium, i-magnesium novithamini B-6 owengeziwe

Izakhi ezithile zomzimba zingakusiza uzizwe ungcono ngesonto eliholela esikhathini sakho.

Ngaphandle kokulungela amathambo akho, i-calcium inganciphisa izimpawu ze-PMS njengokucindezeleka nokukhathala. Ungayithola ekudleni okunjengobisi neminye imikhiqizo yobisi, ujusi we-orenji oqinisiwe, nangenhlamvu.

I-Magnesium ne-B-6 zisiza ngezimpawu ezinjengokudangala, ukukhathazeka, ukuqunjelwa, nokufisa ukudla - futhi zisebenza kangcono kakhulu uma uzihlanganisa. Ungathola uvithamini B-6 ezinhlanzini, inkukhu, izithelo nezinhlamvu eziqinile. I-Magnesium isemifino eluhlaza, enamaqabunga njengesipinashi, kanye namantongomane nezinhlamvu ezigcwele.

Uma ungeke ukwazi ukuthola lezi zakhi zomzimba ezanele ekudleni kwakho, buza udokotela wakho mayelana nokuthatha isengezo.

5. Yidla

Ukufisa ukudla okungenamsoco kufana ne-PMS. Enye indlela yokubashaya ukushaya izidlo ezincane eziyisithupha usuku lonke, kunokuba kudliwe ezintathu ezinkulu.

Ukudla kaningi kuzogcina ushukela wakho wegazi uzinzile, uvimbele lawo maconsi angazelelwe akwenza ulambele uswidi, ucezu lwe-pizza, noma isikhwama samashipsi. Yiba nemifino bese ucwilisa ulungele ukudliwa.

6. Zama ukutshopa

Namathisela kuzimpawu zakho ze-PMS ngale nqubo yasendulo yamaShayina, esebenzisa izinaliti ezincanyana ezinoboya ukukhuthaza amaphuzu ahlukahlukene azungeze umzimba wakho. Kokunye ukubuyekezwa kwezifundo, ukutshopa kunciphise izimpawu ezinjengekhanda, amajaqamba, iqolo, namabele abuhlungu ngokungathi.

7. Nciphisa usawoti

Ngabe ufisa ama-chips noma ama-pretzels ezinsukwini eziholela esikhathini sakho? Zama ukumelana nalezi zilingo ezinosawoti. I-Sodium yenza umzimba wakho ubambelele emanzini amaningi, ikhuphule lokho kungakhululeki kwesisu.

Futhi, qaphela isobho nemifino ekheniwe, isosi yesoya, nenyama yasemini, konke lokhu okusawoti owaziwa kakhulu.

8. Yidla ama-carbs ayinkimbinkimbi

Bopha isinkwa esimhlophe, irayisi elimhlophe namakhukhi. Esikhundleni sako faka isinkwa sikakolweni ogcwele, irayisi elinsundu, kanye nabaqhekezi bakakolweni. Izinhlamvu eziphelele zikugcina ugcwele isikhathi eside, okunganciphisa izifiso zokudla futhi kukwenze ungacasuki kalula.

9. Bheka ukukhanya

Ukwelashwa okulula ukwelashwa okusebenzayo kwesifo se-affective seasonal (SAD), futhi kungenzeka kusize ngohlobo olunzima lwe-PMS olubizwa nge-premenstrual dysphoric disorder (PMDD).

Abesifazane abane-PMDD badabuka kakhulu, bakhathazeke, noma bathukuthele ngaphambi kwesikhathi sabo. Akuqiniseki ukuthi ukuhlala ngaphansi kwesibani esikhanyayo imizuzu embalwa usuku ngalunye kuyayithuthukisa imood ku-PMS, kodwa akukwazi ukulimaza ukuzama.

10. Faka umuthi wakho

Uma uzizwa ukhathazekile, ucindezelekile, futhi ucindezelekile ngesikhathi sakho sokuya esikhathini, ukubhucungwa umzimba kungaba yinto nje yokwehlisa ingqondo yakho. I-massage yemizuzu engama-60 yehlisa amazinga e-cortisol - i-hormone ebandakanyeka ekuphenduleni komzimba wakho. Iphinde inyuse i-serotonin - ikhemikhali elenza uzizwe kahle.

11. Sika i-caffeine

Yeqa i-java jolt yasekuseni ezinsukwini ngaphambi kwesikhathi sakho. Okufanayo kuya kuma-sodas netiye. I-caffeine ithuthukisa izimpawu ze-PMS njengokucasuka kanye ne-jitteriness. I-caffeine ingakhuphula ubuhlungu obusemabeleni akho kanye nenani lamajaqamba ngoba kwandisa ukukhiqizwa kwe-prostaglandin emzimbeni. Iphazamisa nokulala, okungakushiya uzizwe unamahloni futhi unomsindo. Ukulala kangcono kuzothuthukisa indlela ozizwa ngayo. Ezinye izifundo zithi enye i-caffeine iyamukeleka, noma kunjalo.

12. Kick umkhuba

Ngaphezu kokukhulisa ubungozi bakho bezimo ezinjengomdlavuza kanye nesifo esingapheliyo se-pulmonary disease (COPD), ukubhema kungaba nezimpawu ze-PMS. Lokhu kuyiqiniso ikakhulukazi uma uqala umkhuba phakathi neminyaka yakho yobusha. Ukubhema kungazenza zibe zimbi izimpawu ze-PMS ngokushintsha amazinga ama-hormone,.

13. Ungaphuzi utshwala

Ingilazi noma ezimbili zewayini zingakuphumuza ngaphansi kwezimo ezijwayelekile, kepha ngeke ibe nemiphumela efanayo yokuthoba lapho usenkingeni ye-PMS. Utshwala yisistimu yezinzwa ecindezelayo engakwazi ukuqinisa imizwa yakho emibi. Zama ukuyeka - noma okungenani unciphise ukusebenzisa kwakho utshwala kuze kuphele izimpawu zakho ze-PMS.

14. Thatha iphilisi (noma amabili)

Uma konke okunye kwehluleka, thatha isidambisi sobuhlungu sasesitolo njenge-ibuprofen (Advil, Motrin) noma naproxen (Aleve). Lawa maphilisi anganikeza ukukhululeka kwesikhashana kwizimpawu ze-PMS ezinjengezikhwabaniso, ikhanda elibuhlungu, iqolo, nobuhlungu besifuba.