Indlela Engcono Kakhulu Yokunciphisa Izimpawu Zakho Ze-PMS, Ngokusho Kwesayensi

-Delile

• Layisha ku-omega-3s.
• Gwema ukudla okugayiwe.
• Yisho om.
• Sheshe ulale.
• Zama i-acupuncture.
• Shaya ijimu.
• Qaphela ukudla kwakho kwe-carb.
• Zama ukwelashwa okusha.
• Buyekeza kwe-

Phakathi kwesisu esiqunjelwe, amajaqamba akhubazekile, nezinyembezi ziqhamuka kube sengathi ulahliweIsiqu ongenele umncintiswano, i-PMS ivame ukuzwa sengathi uMama Wemvelo ukushaya ngakho konke okusezandleni zakhe zokulwa. Kodwa isibeletho sakho asilona ngokuphelele iphutha lomaye wakho omubi kakhulu we-PMS — ukuvuvukala nokushintshashintsha kwamahomoni kungadala nezimpawu zakho zomzimba nezingokomzwelo, futhi, ngokusho kocwaningo olusha.

Abacwaningi eNyuvesi yaseCalifornia, uDavis ubheke imininingwane evela ocwaningweni lukazwelonke lwabesifazane abangaphezu kuka-3,000 futhi bathola ukuthi labo ababenamazinga aphezulu omaka okuvuvukala owaziwa nge-C-reactive protein (CRP) banamathuba angama-26 kuye kwangama-41 ngaphezulu okuphathwa yisifo sofuba. izimpawu ezivamile zangaphambi kokuya esikhathini, okuhlanganisa ukushintsha kwemizwelo, amajaqamba esiswini, ubuhlungu beqolo, ukulangazelela ukudla, ukukhuluphala, ukuqunjelwa, nobuhlungu bebele. Eqinisweni, okuwukuphela kwesifo se-PMS esingahlobene nokuvuvukala kwakuyikhanda. Ngenkathi lolu cwaningo lungakwazi ukufakazela ukuthi yini eza kuqala, ukuvuvukala noma izimpawu, lokhu okutholakele kuseyinto enhle: Kusho ukuthi ukubhekana nomuntu oyedwa owonile kungasiza ekunciphiseni izinhlungu zakho zesikhathi. (Psst ... Nakhu Ukudla Okuyishumi Okudala Ukuvuvukala.)

Uma ungenazo izinhlungu kodwa uphenduke i-grouch ngenkathi u-Anti u-Flo evakashele, ungase ukwazi ukusola izimpawu zakho zemizwa ngokushintshashintsha kwamahomoni okuvumela ama-neurons athile ebuchosheni bethu ukuba akhulume omunye nomunye kalula, ngokocwaningo kujenali.Amathrendi kumaNeurosciences.Ukuxhumana okungcono kuzwakala kuyinto enhle, kepha kuholela ekuphenduleni okuphezulu ekucindezelekeni nasemizweni emibi, abacwaningi bathi.

Ngenhlanhla, isayensi iphinde yathola izindlela ezintsha zokulinganisa amazinga akho e-hormone nokunciphisa ukuvuvukala, okubuye kuthulise ubuchopho bakho, kuthobise isimo sakho sengqondo, futhi ngethemba kunciphisa ubuhlungu bakho obudabukisayo. Nakhu ukuthi ungavalelisa kanjani ku-PMS unomphela.

Layisha ku-omega-3s.

I-Omega-3s ikhulisa isibalo samaprotheni adambisa ukuvuvukala futhi ngasikhathi sinye anciphise amaprotheni akhuthaza ukuvuvukala, kusho uKeri Peterson, MD, u-internist ozinze eNew York kanye nomeluleki wepulatifomu yezempilo yedijithali iZocdoc. Gcwalisa ipuleti lakho nge-salmon, i-tuna, i-walnuts, i-flaxseed, namafutha omnqumo noma ugoqe i-supplement yamafutha enhlanzi.

Gwema ukudla okugayiwe.

Amafutha weTrans, ushukela, ama-carbs acwengekile, nokudla okuqukethe i-gluten kuxhunyaniswe ngokuqinile nokuvuvukala okuphelele komzimba. Futhi njengoba lezi zithasiselo nezinye kungaba nzima ukuhlukanisa, ukubheja kwakho okuhle kakhulu ukukhetha ukudla okusha, okungalungisiwe ngangokunokwenzeka. UDkt Peterson uncoma ukugxila kumaprotheni angenalutho, njengezinhlanzi, kanye nezithelo nemifino, equkethe ama-phytonutrients avikelayo, okuvimbela ukuvuvukala.

Yisho om.

Ukuzivocavoca umzimba kuyindlela enhle yokulwa nengcindezi, ngaleyo ndlela kwehle amazinga okuvuvukala, kusho uDkt Peterson. Kepha ukuzivocavoca okugxile ekuphefumuleni okujulile ikakhulukazi, njenge-yoga ne-Pilates, kuthatha izinzuzo zokuqeda ukucindezeleka ezingeni elilandelayo. (Okwengeziwe lapha: Ama-Workouts angu-7 Ekhulula Ingcindezi)

Sheshe ulale.

Ukuthola ukuphumula okuqinile ebusuku—okungaba amahora ayisikhombisa kuya kwayisishiyagalolunye—kunikeza umzimba wakho isikhathi sokuvuselela emisebenzini yosuku kanye nezimfuneko. Ungasibukeli phansi isikhathi sokuphumula; lapho umzimba wakho uphuthelwa ukulala kwansuku zonke okudingayo, usengozini yokuvuvukala, kusho uDkt Peterson. (Bheka: Kungani Ukulala Kuyinto Ebaluleke Kakhulu Empilweni Yakho)

Zama i-acupuncture.

I-acupuncture inganciphisa ubunzima bezimpawu ze-PMS, ukubuyekezwa kwakamuva ku-I-Cochrane Library imibukiso. Ukwelashwa kungase kunciphise ukuvuvukala futhi kwandise ukukhiqizwa komzimba kwezidambisi-zinhlungu zawo, zombili ezingasiza ekudambiseni ukucasuka nokukhathazeka ngaphambi kokuya esikhathini, kusho uMike Armour, Ph.D., omunye wababhali bocwaningo. Awuyena umlandeli wezinaliti? I-Acupressure nayo iyasebenza, uthi.

Shaya ijimu.

Ukusebenza kukhipha ama-endorphin, akwenza uzizwe ujabulile futhi ungacindezelekile. "Lokho kungasiza ekulweni nemiphumela emibi ye-PMS," kusho uJennifer Ashton, M.D., ob-gyn nombhali wencwadiIsixazululo Sokuzinakekela.

Abesifazane abasebenza njalo bangase babe mancane amathuba okuthola i-PMS, kusho uKaren Duncan, MD, uprofesa we-obstetrics-gynecology e-NYU Langone Health eNew York. Lokho kungenxa yokuthi ukuvivinya umzimba kungasiza ukugcina amazinga ama-hormone elinganisiwe, imibukiso yocwaningo. Ucwaningo oluningi lubheke ukujima kwe-aerobic, kodwa uDkt. Ashton uthi i-yoga nokuqeqeshwa kwesisindo nakho kungase kube nomthelela ofanayo. (Uthola izinzuzo eziningi zempilo yengqondo ngokuzivocavoca.)

Qaphela ukudla kwakho kwe-carb.

Zama ukunciphisa ama-carbs, ikakhulukazi ama-carbs ahlanjululwe njengesinkwa esimhlophe, i-pasta, nelayisi cishe isonto ngaphambi kwesikhathi sakho. "Ama-carbohydrate abangela ama-spikes kashukela okuthi kwabanye besifazane angadala imizwa nokuqunjelwa, yizimpawu ezimbili ezivame kakhulu ze-PMS," kusho uDkt Ashton. (Yilokhu okudingeka ukwazi ngama-carbs anempilo.)

Usikisela ukuthi kudliwe amafutha anempilo namaprotheni anciphile. Noma ube nezithelo ezithile. Kokunye ukuhlola kwabesifazane abasebasha, labo abadle izithelo eziningi babenamathuba amancane ngamaphesenti angama-66 okuba nezimpawu ze-PMS uma kuqhathaniswa nalabo abadla kancane, iphephabhukuIzakhamzimbaimibiko. Amajikijolo, amakhabe, namawolintshi aphezulu ku-fiber, ama-antioxidants, namanye amakhemikhali angavikela i-PMS. (Okuningi lapha: Mangaki amaCarbs owadingayo ukuze udle ngosuku?)

Zama ukwelashwa okusha.

Uma izimpawu zakho zizimbi, cabanga ukubuza udokotela wakho mayelana nezivimbe-nzalo ezingamahomoni, ezingagcina amazinga e-hormone ehle futhi azinzile inyanga yonke, kusho uDkt. Duncan. Enye indlela yimithi elwa nokudangala, uthi. Bangase bagcine ama-neurotransmitters akho elinganisela futhi isimo sakho sengqondo sizinzile.

Buyekeza kwe-