Amathiphu Awusizo Wokukhulula Izinhlungu
Uma ufana nabesifazane abaningi, mhlawumbe uye wabhekana namagundane , noma u-dysmenorrhea, ngezikhathi ezithile. Kwabesifazane abathile, izigumbulu zokuya esikhathini ziyaqeda amandla, kuyilapho abanye bezwa ukukhathazeka okuncane noma lutho nhlobo phakathi nesikhathi sabo.
Kunezinhlobo ezimbili zezinqamuzana zokuya esikhathini, eziyisisekelo nezesibili.
I-Dysmenorrhea eyinhloko
I-dysmenorrhea eyinhloko ivele kaningi emantombazaneni abasha abesanda kuqalisa imijikelezo yabo yokuya esikhathini.
Kuvame ukuba nzima nakakhulu lapho owesifazane efika eminyakeni engamashumi amabili noma ngemuva kokuba enezingane zakhe zokuqala.
Lezi zinxephezelo ezingenakulungiswa yiziphazamiso ezinamandla zesisu futhi zibangelwa yizinto ezitholakala emzimbeni wakho okuthiwa i-prostaglandins.
I-Dysmenorrhea yesibili
I-dysmenorrhea yesibili itholakale lapho imitholampilo yokuya esikhathini ingumphumela wesimo sezempilo ngaphandle kwesikhathi sakho, kuhlanganise ne-endometriosis, izicubu ze-fibroid , nama- cysts ama-ovarian .
Amahomoni kanye nezinhlanzi zokuya esikhathini
Umzimba ophilile ukhiqiza ngokweqile i-prostaglandin, ene-hormone-effect effect. Bahileleka emisebenzini ehlukahlukene yomzimba kubandakanya ukuhlukunyezwa kwe-muscle okudala udosimrrhea oyinhloko, noma izikhwama zokuya esikhathini.
Ekuqaleni kwenkathi yakho, izinga le-prostaglandin lomzimba wakho liphakeme kunalesijwayelekile. Ngokuvamile, ukuphakama kwamazinga e-prostaglandin, ubuhlungu bokuya esikhathini.
Uma owesifazane engaboni, futhi izinyanga ezithile awunjalo, kungenzeka ukuthi ngeke athole ama-cramp ngesikhathi sakhe.
Ngenxa yalesi sizathu, odokotela bavame ukunikeza izisu zokubeletha ngomlomo noma isiqephu sokukhulelwa ukuze unciphise izikhathi ezibuhlungu. Noma kunjalo, kufanele uqaphele ukuthi amaphilisi okulawula ukubeletha angaba nemiphumela emibi, kuhlanganise nokuphuma okungavamile, ukuzuza kwesisindo, nokushintsha kwemizwelo.
Idivaysi ye-intrauterine ye-hormone (IUD) ngezinye izikhathi inganciphisa izinqamuzana zokuya esikhathini, futhi.
Ungayishaya Njani Izinhlanzi Zesizini?
Kungase kuzwakale kulula, kodwa ukuphumula nokuvumela labo abakuzungezile bazi ukuthi awuzizwa uqobo kuzokusiza ngokunciphisa ukucindezeleka kokuphila kwakho kwansuku zonke okungase kube nomthelela ekuqhumeni kwakho kokuya esikhathini.
Ukunciphisa ubuhlungu obukhulu kakhulu, njenge-Motrin (ibuprofen), i-Bayer aspirin, i-Aleve (i-naproxen sodium) yizidakamizwa ezivamile ezisetshenziselwa ukunciphisa ubuhlungu bansuku zonke kanye nezinqamuzana zokuya esikhathini. I-Tylenol (i-acetaminophen) izosiza ubuhlungu, kodwa ayisithinti i-prostaglandins.
Izinguquko zokudla, ezifana nokudla ukudla okusha futhi okunempilo, zingasiza ukunciphisa ama-cramp.
Zama ukudla okuningi:
- Ukudla okunomsoco we-calcium, njengamakhiwane omisiwe, ushizi we-ricotta, nama-sardine akheniwe
- Ukudla okuphezulu kuma-antioxidants, okufana namajikijolo, utamatisi, ne-bell pepper
- Amaprotheni ahlanzekile, kufaka phakathi izinhlanzi zase-tofu nezamanzi abandayo
Zama ukudla kakhulu kakhulu:
- Ukudla okucwengileko: bheka ufulawa omhlophe noma ushukela ezithako.
- Ama-Trans-Fats: afakwe njengamafutha we-hydrogenated ezingxenyeni
- I-caffeine no-alcohol
Ungazama futhi:
- Ukuhlanganyela emsebenzini ovamile, uma ungenayo isikhathi sakho
- Ukuthatha okugeza okufudumele nokusebenzisa i- aromatherapy noma i- pad yokushisa emathunjini akho aphansi noma emuva
- Ukuhlala kahle ngokwemvelo
Kuthiwani Ngezokwelapha Ezihambisanayo Nezinye?
Ucwaningo oluthile lubonisa izindlela zokwelapha ezihambisanayo, okufaka ukubhula, ukugcoba umzimba, kanye ne-yoga kungasiza ekunciphiseni izikhwama zesikhombisa, kepha njengamanje imiphumela ayitholakali.
Ezinye izifundo zibonisa impumelelo yabesifazane abathwala izithako kanye namakhambi, kufaka phakathi amathiyamu, amaphilisi, kanye nezitsha zokugcoba, kepha le miphumela ayigcinanga.
Khumbula ukuthi ukuthatha izithako noma imithi ye-herbal kungabangela imiphumela emibi njengemithi yokwelapha. Uma ufuna ukunakekelwa kwezokwelashwa izimpawu zakho, qiniseka ukudalula noma yiziphi ezinye izithako ozithatha kumhlinzeki wakho wezempilo.
Imithombo:
I-American Congress of Obstetrics ne-Gynecology: I-Dysmenorrhea. http://www.acog.org/Patients/FAQs/Dysmenorrhea-Painful-Periods.
I-National Osteoporosis Foundation: Umhlahlandlela Wokudla Kwe-Calcium-Rich. https://www.nof.org/patients/treatment/calciumvitamin-d/a-guide-to-calcium-rich-foods/.
Isikhungo Sezokwelapha sase-University of Maryland: Ubuhlungu bokuya esikhathini. http://www.umm.edu/health/medical/altmed/condition/menstrual-pain.