Imithi yokuPhepha nokuPhezulu kokuPhezulu kwamaHlazi aKwashisayo
Wonke owesifazane ongumama owaziyo ukuthi uyini ... ukuthuthumela, ukuqhuma ubuso, ukushisa kwamagagasi amakhulu. Uthole ... ukushisa okushisayo! Ukukhanya okushisayo kungenye yezimpawu ezivame ukubhekana nabesifazane besilisa futhi zingabangela ukukhathazeka, zithinte izinga lomfazi lokuphila nokulala, futhi bangenza amahloni. Ukukhanya okushisayo kungahle kube khona ngezikhathi ezithile, kwenzeke kanye noma kabili ngosuku kuze kube yinye ihora futhi kungenzeka kube khona iminyaka engaba ngu-5 ngemuva kokumisa esikhathini.
Kwezinye izimo, ukukhanya okushisayo kuyinkinga yokuphila konke.
Ngenkathi imbangela yokushisa okushisayo engaziwa, kucatshangwa ukuthi kuyimpendulo ekushintsheni kwamahomoni kanye / noma ukusabalalisa. Abanye besifazane basengozini enkulu kunokuba abanye babe nokukhanya okukhulu kwe-menopausal; lokhu kuhlanganisa nalabo ababhema, bakhuluphele, bengakwazi ukuvivinya umzimba futhi base-African American.
Izimpawu ezishisayo ze-flash ngokuvamile zihlanganisa:
- Ukuzwa okufudumele ikakhulukazi ebusweni, entanyeni nasesifuba
- Izithukuthuku ebusuku
- Iminwe yokulinganisa
- Ukushaya kwenhliziyo okusheshayo
- Ukubomvu ebusweni / ukuqhuma
- Ukuphanga kulandelwa yi-chills
Ukukhanya okushisayo kungase kungabi nje ukucasula, njengoba ukuphazamiseka kokulala okubangelwa ukujula ebusuku kungabangela ukulele okungapheli okubangela izinkinga zememori, ukukhathazeka nokucindezeleka.
Abesifazane abaningi bayazibuza ukuthi bangakwazi kanjani ukuvimbela ukushisa okushisayo futhi impendulo mhlawumbe. Kunezindlela eziqondile zokunciphisa imvamisa yabo. Ezinye izigameko ezigwemayo eziyaziwa ukuthi zibangela ukushisa okushisayo futhi zibandakanya utshwala, i-caffeine, ukudla okuneziphuzo, ukucindezeleka, izingubo eziqinile, ukushisa ukushisa kanye / noma ukubhema ugwayi.
Ukwengeza, kukhona ukuguqulwa kwendlela yokuphila okungenziwa ekwehliseni ukwenzeka nokuqina kwezibani.
Ukuguqula indlela yokuphila kuhlanganisa:
- Hlala ubanda ngokugqoka ezigcawini, unesiphuzo esibandayo uma kufika i-flash, sebenzisa i-fan noma i-air conditioner ukuze unciphise izinga lokushisa ekamelweni futhi ugcine izinga lokushisa lokulala ekamelweni lokulala
- Gqoka emigqeni okungcono ngokugqoka izingubo zekhotini
- Phuza okungenani izibuko ezingu-8 zamanzi nsuku zonke
- Gcina iphakethe leqhwa ku-nightstand yakho yokukhanya kwebusuku
- Gwema ukudla okushisa okushisayo-ukudla okunomsoco, ushizi omdala, i-caffeine no-alcohol zivamile kodwa ungaba nabanye
- Khumula futhi ugweme ukucindezeleka; zama ukuphefumula okujulile kwesisu
- Ukuzivocavoca nsuku zonke
- Ukuncipha emsimbeni
- Shisha imithwalo
Kungakhathaliseki ukuthi ucabangisisa noma yiziphi izinqubo ezihlukile noma izindlela zokwelapha zendabuko, kubalulekile ukukhuluma nomhlinzeki wakho wezempilo ukuze ubone ukuthi yini efanelekile kuwe. Amasu athile angeke afaneleke kwezinye izimo zezokwelapha kanye / noma imithi futhi ingase ibe nezingozi ezithile nemiphumela emibi. Izindaba ezinhle ukuthi kunezinketho eziningi zokwelashwa ezingasetshenziswa.
- Izinqubo ezihlukile zibandakanya ukukhwabanisa, ama-hypnosis namasu okuphumula njenge-yoga noma ukuzindla. Enye indlela ephumelela kakhulu kwabanye kuyindlela yokwelapha yokuzicabangela noma i-CBT. Kuyindlela yokuzilibazisa futhi igxile ekusebenziseni imithi yokuziphatha kanye nokulawula ingqondo futhi ingasebenza kakhulu. Ngincoma ngokukhethekile incwadi ethi uDkt. Gary Elkins ubizwa ngokuthi Ukukhululwa Kwezingcingo Zomlilo. Ngesinye isikhathi, izithako ezingamanzi zingacatshangelwa futhi zibandakanye ukusetshenziswa kokudla okusekelwe e-soy, i-cohosh emnyama, amafutha e-primrose asebusuku kanye ne-flaxseed. Ezinye izidakamizwa ezingaphezu kwe-anti-vitamin B, ibuprofen kanye / noma i-vitamin E enezilinganiso ezihlukahlukene zokuzuza.
Kwabesifazane abathile, imithi ingadingeka ukuthi ilawule izimpawu zesisu. Ngixoxa ngalokhu konke ngokuningiliziwe encwadini yami entsha I-Estrogen Window ephuma ngo-Ephreli 2016. Nansi isifinyeto esifushane salowo mithi:
- Imithi yokwelashwa:
- Ukwelashwa kwe-hormone esikhundleni sokuthi ukwelashwa nge-estrogen ne-progesterone kubesifazane abanesibeletho. Abesifazane abanesifo se-hysterectomy bangathatha i-estrogen therapy kuphela. Kunconywa ukuthi abesifazane bathathe i-hormone therapy esikhundleni esisezingeni eliphansi kakhulu isikhathi esincane kakhulu. E-The Estrogen Window, uzothola ukuthi kungani ukwelashwa kwe-hormone empeleni kungokwelashwa okuphephile uma kuthathwa ngesikhathi sewindi ye-estrogen.
- Ama-anti-depressants afana ne-Venlafaxine (Effexor XR, Pristiq), i-Pexeva) noma i- Fluoxetine (i-Prozac, i-Sarafem), i-Paroxetine (Paxil). I-Brisdelle ingumuthi ophansi we-dose of paroxetine owenziwe nje ukuphatha ukukhanya okushisayo
- I-Gabapentin (i-Neurontin, i-Gralise)
- Clonadine (Catapress, Kapvay, njll)
- I-davee (i-estrogen ne-bazedoxifene ehlangene - i-estrogen receptor modulator noma i-SERM esetshenziselwa esikhundleni se-progestogen yabesifazane abanesibeletho.
Awusiye wedwa futhi akudingeki uhlupheke! Uma ubhekene nokukhathazeka okushisayo okubangelwa ukuyeka esikhathini sokuqala noma ukuyeka esikhathini sokuqala, khuluma nethimba lakho lokunakekelwa kwezempilo ukuze ubone ukuthi iyiphi indlela ezokusebenzela kangcono.