Uma ufaka iminyaka yakho ye-menopausal, ungase ungaboni ekuqaleni ukuthi kwenzekani kuwe. Uyazibuza ukuthi igumbi liyashisa yini. Uyabuza ukuthi kungani ufushane kakhulu nezingane zakho noma oshade naye. Uvuka ebusuku, futhi awukwazi ukubuyela emuva ukulala. Kungaba ukukhathazeka okuncane ngezinye izikhathi, kodwa, njengaseminyakeni yobudala, uzosinda ngalolu lungelo lokuhamba futhi uphile ukhulume indaba.
Kukhona abesifazane abanezibonakaliso noma izinkinga ezimbalwa njengoba beqeda ukuphuma esikhathini. Kodwa iningi lineminye izimpawu zesikhashana, kanti abanye banzima nezinkinga eziphazamisa ukuphila kwazo ngempela.
Nomaphi lapho ukhona khona uphawu oluqhubekayo, nansi amanye amacebiso okubhekana nezikhalazo ezivame kakhulu zokuya esikhathini.
Ukucindezeleka
Ukucindezeleka yiqiniso lokuphila noma ngabe unesimiso sokuya esikhathini noma cha. Ukufunda ukubhekana nayo ngokuzikhandla kungenza impilo yakho iyanelisekile kunoma yikuphi ubudala noma isimo sakho. Nazi ezinye iziphakamiso zokusiza ukuthi ubhekane nazo:
- Zindla. Imizuzu eyishumi nesishiyagalolunye ngosuku lokuzindla kungenza ngcono izinga lakho lokucindezeleka kanye nekhono lokubhekana nalo.
- Ukuzivocavoca. Noma yiluphi uhlobo lomsebenzi ongokomzimba lunganciphisa ukucindezeleka kwakho. Into ebalulekile ukukwenza njalo-okungenani kathathu ngesonto ukubona imiphumela. Ngokuvamile kungcono okwamanje.
- Yenza inqubo yokuphila. Bhala izinto ezibaluleke kakhulu kuwe futhi ucabange ukuthi impilo yakho ikusekela ukwenza lezi zinto. Yenza uhlelo lokuqala ukulandela okungenani umgomo owodwa ongazange ukwazi ukuwufeza. (Noma shiya okuthile okonakalisa umoya wakho!)
- Finyelela Ngaphandle. Uma kuziwa ekucindezelekeni, abesifazane abonakala bengenawo "impini noma indiza" impendulo abantu abayenzayo. Abesifazane bathambekele ekubeni "bathambekele futhi babe abangane." Lokhu kuyindlela enempilo yokucindezeleka ngoba kusiza ukusetha inethiwekhi yokusekela umphakathi. Uma uqaphela ukuthi ugxilile, thola usizo. Shayela umngane noma ubone umeluleki.
- Thatha imithi. Khuluma nomhlinzeki wakho wezokwelapha uma ucabanga ukuthi imithi ingakusiza ngokucindezeleka noma ukukhathazeka. Imithi ingase ibe usizo uma uhlala ucindezelekile.
Ukushisa Okushisayo
I-thermostat yakho ingase ibe nomthelela kakhulu eduze kokumisa esikhathini. Abesifazane abaningi bathola ukuthi banezinhlanzi ezincane kakhulu zenduduzo, futhi akuthathi okuningi ukusetha i-alamu esitshela umzimba wakho "ukupholisa manje!" Zama ezinye zalezi zindlela ukubhekana nokukhanya:
- Gqoka ezinqabeni. Yilungele ukuba "uyisuse" uma uzizwa uhlwitha.
- Sebenzisa amasu okuphefumula. Philisa kancane kancane. Lolu hlobo lokuphefumula olulawulwayo njengoba nje uqala ukushisa okushisayo kunganciphisa futhi kuyinciphise.
- Phuza amanzi. Uma ukhanyisa, ujeziswa. Amanzi kusiza ukugcwalisa izitolo zakho futhi kubonakala sengathi usiza ukulawula ukushisa kwangaphakathi kwakho. Zama ukuthola ama-ounces angu-48 ngosuku.
- Yehlisa i-thermostat. Uma kunokwenzeka, gcina imvelo yakho ngaphansi kwama-degree angu-70 emini futhi ngaphansi kwama-degree angu-65 ebusuku.
- Gwema izindawo ezishisayo. Musa ukushisa ilanga noma uhlale e-sauna uma uthanda ukukhanya.
- Ungadli ukudla okushisayo nokunezici. Ngisho noma ngabe uye wakwazi ukuwadla njalo, angakusiza ukuba ukhanyise. Hlala kude nezinongo uma uthola ukuthi zihamba nge-thermostat yakho. Uzokwazi ukuwadla futhi ngelinye ilanga.
- Thatha i-estrogen. Kusengcono ukwelashwa okuphumelelayo kakhulu kokukhanya okushisayo. Iyakwenza izingozi ezithile, ngakho-ke khuluma ngayo nomhlinzeki wakho wezokwelapha. Ngezinye izikhathi inkambo emfushane yesilinganiso esincane kakhulu ngokwanele ukukuthola phezu kwe-hot flash bump, bese ungayikhipha.
- Sebenzisa ezinye imithi. Imithi yokucindezelwa kwegazi, imishanguzo yokulwa ne-anti-stress, kanye nezidakamizwa zokulwa nokucindezeleka zonke ziye zaboniswa ukuthuthukisa ukushisa okushisayo kuma-menopausal abesifazane. Hlola nomhlinzeki wakho wezokwelapha uma ucabanga ukuthi imithi yinto ongathanda ukuyisebenzisa
- Zama ama-flaxseed noma ama-flaxseed . Kunganciphisa ukushisa okushisayo futhi kube nenzuzo eyengeziwe yokunciphisa ubuhlungu obuhlangene nobuhlungu besifazane abathile.
- Cabanga nge-vitamin E, i-yam phytoestrogens, ne-black cohosh. Lezi konke sekusetshenziswe iminyaka eminingi ukulwa nokushisa okushisayo. Izifundo ngalezi zindlela ezihlukile zivame ukubabonisa ukuthi ziphumelela njenge-placebo. Kuningi labesifazane abafunga ngabo, kodwa kuze kube manje akukho ucwaningo olunzima olufakazelayo.
Ukungalali
Ukuqwashisa kuvamile kakhulu ngaphambi nangemva kokuya esikhathini. Ngezinye izikhathi kubangelwe ukujula ebusuku okushisa okushisayo. Kodwa ngezinye izikhathi abesifazane kubonakala sengathi bane-hormone shift that yenza bavuke ngesikhathi esifanayo ubusuku bonke. Kungaba nzima ukuguqula ubuchopho bakho, bese uzoya osukwini lwakho ulahlekelwe ubuthongo. Lokhu kungabangela ukukhathazeka nokukhathala. Nazi ezinye izinto ongazisebenzisa:
- Kulula ikamelo lakho lokulala. Zama ukugcina izinga lokushisa lakho lokulala ebusuku ngaphansi kwama-degree angu-65.
- Thatha i-estrogen. Inkambo emfushane ye-estrogen-engaphansi konyaka-ngezinye izikhathi ingakusiza ukuthi uphinde uqale iphethini lakho lokulala. Hlola nomhlinzeki wakho wezokwelapha mayelana nezingozi zakho.
- Zindla. Ngaphambi kokulala, cabanga kancane. Lokhu kungakubeka esimweni sengqondo sokuzolile futhi kukusize ulale-futhi ulale. Xhumana nodokotela wakho.
- Geza. Lokhu kungalawula ukushisa kwakho futhi kukuthumelele e-dreamland ekhululekile futhi ekhululekile.
- Zama izifiso. Lezi zikhathi ezithile zingakusiza ukulawula umjikelezo wakho wokulala. Akuyona isisombululo sesikhathi eside, ngakho-ke sixoxisane nomhlinzeki wakho wezokwelapha.
- Xoxa ngezidakamizwa. Uma une-anti-depressant eyenza uphapheme, khuluma nomhlinzeki wakho mayelana nokushintsha komunye onomthelela wokudambisa futhi uwathathe ngesikhathi sokulala.
- Cabanga nge-CPAP. Uma uphawula, noma uma unezikhathi zokungaphefumuli (ubuthongo bokulala), ungadinga isifundo sokulala ukuze unqume ukuthi uzozuza yini kudivayisi eqhubekayo yokucindezela umoya (CPAP). I-apnea yokulala ingabangela ukulimala kwenhliziyo yakho, ngakho-ke uma umngane wakho ekutshela ukuthi uyadonsa, noma uma usola ukuthi uphefumulelwe ukulala, thola ukudluliselwa kwesifundo sokulala.
Imibuzo Yokukhumbula
Izinkinga zememori zicasula kakhulu futhi ngezinye izikhathi ziphazamisa. Bangase baqale esikhathini sokuya esikhathini, futhi abesifazane ngezinye izikhathi bavalo uma bethola ukuthi bayakhohlwa. Nakuba ukulahlekelwa inkumbulo okuyingxenye kuyingxenye yokuguga, kungase kube nokulahlekelwa okwesikhashana okuzayo okuhambisana nokungena ku-estrogen. Nazi ezinye iziphakamiso zokusiza:
- Thatha i-Estrogen. Njengazo ezinye izimpawu ezibalwe ngenhla, i-Estrogen ingaba yimpumelelo njengenkambo emfushane yokukunciphisa ukushintsha kwe-hormone yasendle yokumisa esikhathini.
- Zama ukucindezeleka ukuphathwa. Noma yikuphi ukukhumbula okungase kube khona phakathi nalesi sikhathi kuyoba kubi nakakhulu uma ungabhekani futhi uzizwa ucindezelekile. Bheka iziphakamiso ezingenhla zokuphathwa kokucindezeleka.
- Ukulala. Ngisho nezintsha zinenkinga yokukhumbula uma zingatholi ukulala ngokwanele. Uma ukuleleka okwenza imemori yakho ingabonakali, bheka ngaphezulu ngencazelo.
- Yidla ngakwesokudla. Gcina ubuchopho bakho ngendlela efanele. Thola izithelo nemifino enemibala eminingi yama-antioxidants namavithamini. Inkumbulo yangempela yilabo utshwala, ushukela, ne-caffeine. Zama ukusika phansi, noma uphume ngokuphelele ubone ukuthi kuthuthukisa ikhono lakho lokukhumbula.
- Hlola amasu omemori. Sebenzisa ama-acronyms ukukhumbula amagama noma izitaladi, ukuhlanganisa into eyodwa nomunye (amazwi okuqaphela ukukhumbuza imizila noma imisebenzi ofuna ukuyenza).
- Qalisa ukusekela kwangaphandle. Shiya iphepha nepensela lapho ungakwazi kalula ukubeka phansi uhlu kanye nezikhumbuzo zalokho ofuna ukukukhumbula. Hlanganisa okhiye bakho endaweni efanayo njalo uma ungena endlini. Gcina uhlu lokudla kwikhompyutheni yakho bese uyiprinte ukuze wenze ukuthenga kwakho kube lula. Beka ulwazi kumsizi we-digital (PDA) ukuze ukwazi ukuthwala kalula ulwazi oludingayo. Setha imvelo yakho ukwenza ukukhumbula kube lula.
I-Mood iphenduka
I-mood ishintsha, izinkathi zokucasula, ukukhala emgqeni we-hat, ukuba "i-hormonal" noma "ukuzwela" kuvamile ngesikhathi sokuya esikhathini. Uma ujwayele ukugula kwangaphambili, khona-ke cishe uzobona ukushintsha kwemizwa ngenkathi usuqeda ukuphuma esikhathini. Ngenxa yokuthi ukushintsha kwemizwelo kungaphazamisa ubudlelwane noma kubangele ukuxabana kwabesifazane abanomqondo we-labile ngokuvamile bazokuthola uhlobo oluthile lokulungisa. Ungabi namahloni ukutshela umhlinzeki wakho wezokwelapha ukuthi uyathukuthela noma uyakhala. Kukhona usizo!
- Ukuzivocavoca. Njengezimpawu zangaphambili, ukuzinza kwakho kwemizwa kuzozuza ekuzivocavoca. Thola u-buddy wokuzivocavoca, noma uhambe nomlingani wakho noma intsha. Ngaleyo ndlela "ukwelashwa" kungasiza ukuqinisa ubuhlobo phakathi nalesi sikhathi esiyinselele.
- Sebenzisa i-estrogen. Kungakwazi ukukhipha lezo zinguquko zemizwelo. Njengoba ezinye zezinguquko zakho ezingokomzwelo ziyisenzakalo sokuhoxiswa njengoba i-estrogen yakho igcwele, ukugcina izinga eliphansi, eliphansi le-estrogen lingakulinganisa. Njengoba kushiwo ngaphambili, i-estrogen inobungozi, ngakho-ke ngidlulisele phambili nomhlinzeki wakho wezokwelapha kuqala.
- Zindla. Yini engacabangi kahle? Ukuqeda ingqondo yakho kunganciphisa imizwelo yakho uma uyenza njalo. Izinzuzo zokuzindla nsuku zonke zingahamba kahle kakhulu izimpawu zakho zokuya esikhathini.
- Sebenzisa ukucindezeleka. Kuhlale kuwusizo ngisho nokuphuma nokuphila kwakho. Bheka isigaba sokuqala sokuphathwa kokucindezeleka kwemibono.
- Zama izitshalo ze-herbal nezitshalo. Ucwaningo alukaze lubonakalise izithako ze-herbal ukuze ziphumelele, kodwa eziningi zazo ziphephile uma zisetshenzisiwe ngokulinganisela, futhi abesifazane abaningi babika izinzuzo kubo. Uma uneminye imithi, hlola nomhlinzeki wakho wezokwelapha noma wekhemisi ngaphambi kokungeza izithako ze-herbal ngoba zingakwazi ukuxhumana nezinye izidakamizwa. Eminye yezinqumo zemithi enesithunzi sokukhipha lezi zimo zinkimbinkimbi ezimnyama, i-kava, i-chasteberry, izimpande ze-ginseng, i-SAMe, ne-DHEA ezitholakala kuma-yam. Imikhiqizo ye-Soy ne-clover ebomvu yi-estrogens yokutshala ukuthi abesifazane basebenzise izimpawu zokuya esikhathini, kuhlanganise nokuphathwa kwemizwa. Futhi, kunezifundo eziningi ezizama ukuhlonza ukuthi lezi zindlela zokwelapha zisebenza kanjani nokuthi zingakanani, futhi kuze kube manje akukho datha eqondile yokubasekela.
Ukushisa kwama-vaginal nokungahlambuluki kwe-Urinary
Ukomiswa kwamagagasi noma ubuhlungu ngokuya ocansini kuyacasula kakhulu abesifazane abakutholayo ngesikhathi sokuya esikhathini. Lezi zimpawu zingaphazamisa impilo yakho yezocansi, engathinta ubudlelwane bakho. I-incontinence ihlazisa futhi idangele abesifazane. Zombili izimpawu zingabangelwa ukuguqulwa kwezicubu zesisu nomzimba wesisu owenzeka lapho kuhlaselwa ama-estrogen.
- Sebenzisa i- estrogen yesisu . Uma isetshenziswa ku-vagin, i-estrogen ayithinti isistimu yakho ngendlela ye-estrogen amaphilisi noma ama-patches enza, futhi umphumela ukhona lapho kudingeka khona. Uma usebenzisa i-estrogen yendawo yezimpawu zangasese, kungathatha amasonto amathathu noma amane ukubona umphumela.
- Sebenzisa i-lubricant. Ngenxa yokuthi udonga lwakho lwangasese luba mncane, kulula ukudiliza noma ukulimaza. Ukusebenzisa amaningi okugcoba kwamanzi ngesikhathi sokulala kuzosiza ukuvimbela umonakalo. Amafutha agesi asekelwe emanzini azizwa engokwemvelo futhi ahlanze kalula. Amakhemikhali asekelwe ngamakhemikhali ahlala isikhathi eside, kodwa abesifazane abaningi babika ukuthi banokuzwela noma bezwela.
- Zama ukhilimu we-yam. Lokhu kuqukethe i-phytoestrogen, njengezinye i-estrogen creams, engasebenza endaweni yangakini ukuze isize ngezimpawu.
- Hlanganisa i-vitamin E namafutha ashukela. Lezi zikhathi ezithile zingase zinikeze ukukhululeka emabhalweni abesilisa nabesifazane. Ngokujwayelekile, abesifazane bayithatha njengamaphilisi omlomo, kodwa kunezicucu eziqukethe nazo futhi zisetshenziswe ngqo emzimbeni.
- Yenza umzimba we-kegel. Ukuqinisa imisipha ye-pelvic kungathuthukisa ukuzwa ngesikhathi sokuya ocansini futhi kunganciphisa ukungabikho komzimba. Uma wenza izikhathi eziningana ngosuku, cishe uzobona imiphumela emavikini amabili kuya kwamane.
Ukutholakala kwesisindo
Noma nini lapho abesifazane bevame ukuzuza isisindo, kungabangela ukucindezeleka kubo. Njengoba ukugaya umzimba kunciphisa njengoba ukhula, ukuyeka esikhathini sokuqala yisikhathi esivamile sokuqala ukwengeza amakhilogremu . Lokhu kuphazamisa ngoba kuza ngesikhathi nje lapho ufuna ukugcina ubusha bakho, nalapho izingozi zakho zempilo ziqala ukukhuphuka. Ukulahlekelwa kwesisindo ekunqophiseni isikhathi kudinga izindlela ezifanayo okwenzayo ngezinye izikhathi empilweni yakho, kepha ungabeki imigomo engenangqondo yesisindo sakho.
- Isisindo sesitimela. Akusizi nje ukuthi uqinise, kunezinzuzo zamazinga we-androgen okwandisa i-libido engcono, iphakamisa ukuphumula kwakho kokuvimbela umzimba nokuvimbela i-osteoporosis. Ngisho noma ungazange uzame ukuqeqesha amandla noma ukuqeqeshwa kwesisindo ngaphambi, cabanga ngakho manje.
- Hamba. Lokhu kuhle kuphela ngakho konke okukuyo ekumeni kokuya esikhathini. Kulula kumajoyini akho, akudingi imishini ekhethekile ngaphandle kwezicathulo ezinhle, futhi ishisa amakholori ngokwethembeka. Zama ukushintsha isivinini sakho sokuhamba ukuthuthukisa ukushisa kwekhalori, ngezimpikane zamandla ezihambahamba ngokuhamba okukhulu. Akugcini nje ukushisa ama-khalori amaningi, ivuselela imetabolism yakho futhi yakha isisindo somswakama.
- Ukudla . Lokhu kubalulekile ngaso sonke isikhathi, futhi akukho okungaphezu kokuya esikhathini. Uma ufuna ukulahlekelwa noma ukugcina isisindo, bheka ukudla okubandakanya wonke amaqembu okudla futhi okwenzelwe "izwe langempela." Ukudla okunomsoco okuphumelelayo akuwona okudinga ukudla okukhethekile okukhethekile, kodwa okusebenza nsuku zonke ukudla kanye nezimo. Manje yisikhathi esihle sokuqaphela ukuthi awudingi amakholori amaningi njengoba ujwayele, futhi uvuselele imibono yakho mayelana nokuthi ukudla okungakanani "okwanele."
- Phatha ukucindezeleka. Uma ucindezelekile, ukhulula ama-hormone njenge-cortisol etshela umzimba wakho ukuthi uxhume kumafutha. Lokhu kungenzeka ukukhonza okhokho bethu bokuqala lapho behamba ngezinyawo ebusika befuna ukudla, kodwa kuphakamisa izici zakho ezingozini zesifo senhliziyo nokushaya isifo. Ngakho gcina ukucindezeleka phansi futhi umzimba wakho uzovala inkinobho ethi "keep-the-fat".
- Yidla izithelo eziningi nemigodi. Lokhu kuzokwandisa i-fibre ekudleni kwakho futhi kukunike antioxidants amaningi kanye ne-micronutrients oyidingayo. Zama ukuthola ama-servings amahlanu ngosuku lwezithelo nemifino ebalabala kakhulu.
Ukunqamuka kwesikhashana yisikhathi sezinguquko eziningi kanye nokushintsha kwe-hormone esheshayo. Uma sekuphelile, usafuna ukuba uphile futhi ujabule njengoba uqala esigabeni esilandelayo sokuphila kwakho. Unganaki izimpawu zakho uma kubonakala sengathi uphazamisa impilo yakho. Funda, yenza ucwaningo futhi ukhulume nomhlinzeki wakho wezokwelapha.
Yenza uhlelo lokubhekana nokubi kakhulu ngezindlela ezizogcina impilo yakho nobuhlobo bakho. Gcina umbono wakho futhi ujabule njengoba ubhekene nokubhekana nezinselele ezizophela.
> Imithombo:
> Isikhungo Sikazwelonke Sokuguga, Ukunqamuka Kwesimiso: Indaba Yowesifazane Omunye, Indaba Yowesifazane Wonke , Izikhungo Zikazwelonke Zempilo, I-NIH Publication No. 01-3886 Feb. 2001. 10 Okthoba 2007.
> I-North American Menopause Society, (NAMS), I- Menopause Guidebook: Ukusiza Abesifazane Ukwenza Izinqumo Zempilo Eyaziwa Ngokwemvelo Ngaphambi Kokuphela Kwenkathi Nengaphandle , I-6th Edition , iNyakatho Yomndeni YaseNyakatho Melika, 2006. 10 Okthoba 2007.
> I-National Women's Health Information Centre, Ukunqamuka Kwesimiso Sokuvimbela Ukunqamuka Kwesimo Sokuvuka Kwesilisa, I-FAQ, US Dept of Health and Human Services, ngoMashi 2006. 14 Okthoba 2007.