Nakuba ukwelashwa kwe-hormonal kuphumelela kakhulu, ezinye izixazululo zingakusiza ukuba ubhekane nazo
Uma usondela noma phakathi "noshintsho lokuphila," noma ukuyeka esikhathini , ukukhanya okushisayo mhlawumbe yisivakashi esingamukeleki. Umzwelo wokushisa okujulile, ukujuluka, izihlathi ezihluthukile, izinga lokushaya kwenhliziyo, ngisho nokugubha ngokuvamile kudala lesi sibonakaliso, okuyinto enezinyoni zabesifazane besilisa yonke indawo. Ngenxa yokunciphisa amazinga e-estrogen, cishe amaphesenti angama-75 kubo bonke abesifazane abhekana nokushisa okushisayo, okwenzeka kakhulu iminyaka emibili noma ngaphansi-kodwa abanye besifazane bangakwazi ukubhekana nabo isikhathi eside.
Ngokuvamile baqala ngaphambi komjikelezo wokugcina wesifazane wesifazane.
I-hormone yokuguqula ukushintsha esikhundleni (i-HRT) efaka isabelo se-estrogen inikeza ukukhululeka okuphumelelayo ekukhanyeni okushisayo okuhambisana nokumisa esikhathini. Kodwa-ke, abanye besifazane bangase bangakwazi ukuyisebenzisa, njengalabo abasanda kuphathwa ngomdlavuza webele. Futhi abanye bangase babe nesifiso sokushintsha izinguquko zokuphila ukuze bahlale bevutha.
Nazi ezinye imibono engeyona hormonal ukunciphisa ubukhulu bokukhanya kwakho okushisayo.
Engeza i-Phytoestrogens ekudleni kwakho
Olunye ucwaningo lubonisa ukuthi ama-phytoestrogens, okuyizitshalo ezinemiphumela efana ne-estrogen emzimbeni, angasiza ukunciphisa ukukhanya okushisayo nezinye izimpawu zokuphuma esikhathini. I-Phytoestrogens yakhiwe ngama-isoflavones nama-lignans. Ama-soya kanye nemikhiqizo ye-soy efana ne-tofu, tempeh, miso, nobisi lwe-soy iqukethe ama-flavonvones, futhi ama-lignans atholakale e-flaxseed, okusanhlamvu okuphelele, izithelo ezinjengezinkukhu kanye namalenti, izithelo nemifino.
Ukwakhiwa kwamakhemikhali we-phytoestrogens kufana ne-estradiol, noma i-estrogen, futhi izifundo eziningana zibonise ukuthi zinomphumela we-estrogen emzimbeni lapho izinga le-estrogen elijikelezayo liphansi.
Gwema Izinto Zokudla
Ukudla okuningi kungabangela ukukhanya okushisayo, kuhlanganise utshwala, i-caffeine, i-cayenne, nezinye izinto zokudla okunezicucu.
Uma ukukhanya kwakho okushisayo kubonakala kuyingozi nakakhulu ngemva kokudla lokhu kudla, zama ukuqeda abaphula umthetho bese ubona ukuthi ukushisa okushisayo kwehlisa yini.
Zama Imithi
I-Effexor i-anti-depressant etholakale ukunciphisa ukushisa okushisayo kwabesifazane abanokwelapha umdlavuza wesifuba. Ngenxa yokuthi isebenza kahle kakhulu iziguli zomdlavuza webele, abacwaningi bakholelwa ukuthi kungenzeka kube yinto yokukhetha abesifazane abafuni ukusebenzisa i-hormone yokwelashwa esikhundleni sokuphumula ngesikhathi sokuya esikhathini.
I-Paxil i-FDA-evunyelwe ukuphatha ukushisa okushisayo futhi iye yafakazelwa ukuthi iyayithuthukisa ngezifundo ezenzelwe kahle. U-Pristiq noLexapro nabo baboniswa ukusiza kulolu cwaningo.
I-Gabapentin iyisidakamizwa se-anticonvulsant esisetshenziselwa ukwelapha ubuhlungu bezinzwa nokuqothulwa. Ubufakazi be-anecdotal buye bathola ukuthi izidakamizwa zisebenza kahle ngokunciphisa ukushisa okushisayo.
Thola Ukuzivocavoca Enough
Yebo, yebo. Ubani ofuna ukuzivocavoca uma sebevele bedonsa ngesithukuthezi ngenkathi bemile? Kuyaqondakala ngokuphelele, kepha ukuzivocavoca kuqinisekisiwe ukusiza. Eqinisweni, izifundo ezimbili ezanyatheliswa ngo-2016 zabonisa ukuthi abesifazane ababekwa ohlelweni lokuzivocavoca lokugijima nokuhamba ngebhayisikili izikhathi ezine kuya kwesishiyagalombili ngeviki babonisa ukuthuthukiswa kokukwazi ukulawula ukushisa komzimba wabo, futhi ngesikhathi sezulu esishisayo, baphume kancane futhi yabonisa ukuthi izinga lokushisa kwesikhumba lilinganiselwa kancane uma kuqhathaniswa neqembu lokulawula elingazange lisetshenziswe.
Futhi ngaphezu kwakho konke, ekupheleni kocwaningo, abahlanganyeli abasebenzisa babhekene nokuphumula kwamaphesenti angama-60 emvamisa yokukhanya kwabo okushisayo.
Ukuzivocavoca okungenani izikhathi ezimbalwa ngesonto, ngesantya esilinganiselwe noma esiyinkimbinkimbi, ukubona lo mhlomulo. Ungazivocavoli zingakapheli amahora amathathu wokulala noma ungandisa ingozi yokubhekana nokujula ebusuku.
Sebenzisa ama-Supplements nama-Herbs
Abantu abaningi basebenzisa black cohosh ukunciphisa ukushisa okushisayo, nakuba kukhona ubufakazi obuncane bokuthi busebenza kangakanani ngempela. Noma kunjalo, abanye bayifunga ukuthi i-cohosh emnyama inikeza ukuphumula okuphumelelayo kulezi nezinye izimpawu zokuya esikhathini sokuya esikhathini, kuhlanganise nokukhanda ikhanda, ukushaya inhliziyo, nokukhathazeka.
Ngokusho kweNorth American Menopause Society, naphezu kokuntuleka kobufakazi obucacile, "kubonakala sengathi i-cohosh emnyama iyimithi ephephile, imithi." Ezinye izitshalo ezinokuthi ukusiza ukushisa okushisayo kufaka phakathi i-clover ebomvu, i-quai ye-dong, namafutha e-primrose kusihlwa.
Ucwaningo olunyatheliswa ku- Gynecologic and Instation Obstetric lithole ukuthi i-Vitamin E ingasiza ekunciphiseni imvamisa kanye nobukhulu bokushisa okushisayo nokukhupha ebusuku ngesikhathi sokuya esikhathini.
Kodwa-ke, ngaphambi kokuba uqale noma isiphi isisetshenziswa esisha noma imifino kubalulekile ukuhlola nomhlinzeki wakho wezempilo, eziningi zazo ziphikisana nezimo ezithile zezokwelapha.
Gcina Okumnandi
Ukukhanya okushisayo kuvame ukubi nakakhulu ngesikhathi sezulu esishisayo. Gqoka zonke izingubo zekotini ezivumela isikhumba sakho ukuba siphefumule, futhi ugcine umshayeli oseduze ngesikhathi sezulu eshisayo ukunciphisa inani lokushisa okushisayo olizwayo. Ungase futhi ufuna ukuphuza emanzini e-ice, ugcine ama-packs e-ice eduze, futhi ugqoke izendlalelo phakathi nezinyanga ezibandayo ukuze ususe izingubo njengoba kudingeka.
Nciphisa izinga lakho lokucindezeleka
Ukucindezeleka kungaba yinto eshashisayo yokushayela abesifazane abaningi. Ukuthatha umkhuba wokunciphisa njengokuzindla noma yoga yokuvuselela, noma umkhuba wokudala njengemidwebo noma ukubhala, ungase unikeze indawo ewusizo.
> Imithombo:
> Bailey, Cable, Aziz, Atkinson, Cuthbertson, Low, Jones. Ukuqeqeshwa kokuzivocavoca kunciphisa ubuhlungu obukhulu bokuphila kwemifucumfucu eshisayo emva kwe-menopausal. J Physiol. 2016 Feb 1; 594 (3): 657-67. i-doi: 10.1113 / JP271456. I-Epub 2015 Dec 30.
> Iklinikhi yaseCleveland. Izindlela ezingezona amaHormonal zokubhekana nokushisa okushisayo nokunqamuka kwamadoda.
> John Hopkins Imithi. Isingeniso sokunqamuka kwesikhathi.
> Alyson Huntley, Ph.D., no-Edzard Ernst, MD, Ph.D., FRCP (Edin). "Ukubuyekezwa okuhlelekile kokuphepha kwe-black cohosh." I-NAMS.
> S. Ziaei, A. Kazemnejad, uMnu Zareai. Umphumela we-Vitamin E ekukhanyeni okushisayo kuma-Menopausal Women. I-Gynecol Obstet Imali ka-2007; 64: 204-207.