Uma unenkathi ebuhlungu, uhlala enkampanini enhle. Ubuhlungu bokuya esikhathini noma i-dysmenorrhea ingenye yezikhalazo ezivame kakhulu zokubeletha ezibikwe abesifazane. Odokotela bahlukanisa i-dysmenorrhea ibe yizinhlobo ezimbili, i-dysmenorrhea eyinhloko neyesibili.
Uma uhlale unenkinga ebuhlungu kungenzeka ukuthi une-dysmenorrhea eyinhloko. Lolu hlobo lwezinhlungu zokuya esikhathini ngempela empilweni ye-muster contractions ekhishwe yi-prostaglandins ekhishwe yi-lining of your uterus.
Ngokuvamile lolu hlobo lwezinhlungu zokuya esikhathini luya ngcono uma ukhula.
Uma uhlakulela izikhathi ezibuhlungu ngezinye izikhathi ezineminyaka engama-30 noma yama-40, mhlawumbe unesimo esiwumgogodla wezinkinga zokubeletha esibangela ukunyakaza kwakho kokuya esikhathini. Loluhlobo lwe-dysmenorrhea lubizwa ngokuthi i-dysmenorrhea yesibili.
Ngokusobala, kungase kube nokunye okunye okubangelwa khona ngenxa yezikhathi zakho ezibuhlungu. Abesifazane abakhulayo bangatholakala ukuthi bane-dysmenorrhea yesibili nabesifazane abakhulile bangakha i-dysmorrhea yangempela ye-perimenopausal. Kungakhathaliseki imbangela, izinketho zokuqala zokwelapha zifana ngokufanayo.
Izinketho zokwelapha
Kunezinketho eziningi zokuphatha izikhathi zakho ezibuhlungu, kusukela ekushintsheni kokuphila okulula kuya emithini ye-hormonal. Cabanga ngokushintsha kokuphila kokuzama kuqala. Kodwa-ke, ungathola ukuthi inhlanganisela yalezi zinketho zokwelashwa ikunika ukukhululeka okubuhlungu kakhulu.
1. Ukudla
Ungalokothi uqede ukubaluleka kokudla okunempilo okunempilo.
Kuyinto ebalulekile ekufezeni nasekugcineni impilo enhle. Ukulandela imigomo ejwayelekile yokudla okunempilo kuyisihluthulelo kodwa kunezifundo ezinomkhawulo ezikhomba ukuthi izinguquko ezithile zokudla zingasiza ekunciphiseni izikhathi ezibuhlungu:
- Landela ukudla okunomsoco wezitshalo eziphansi.
- Ukwandisa ukungenisa kwakho ubisi ku-3-4 servings nsuku zonke.
Nakuba kunezifundo ezingaphezulu ezidingekayo ukuze wenze izincomo eziphelele ongase ucabangele ukunikeza lokhu kulungiswa kokudla kokushintsha.
2. Izithako
Kukhona idatha elinganiselwe kusuka ezinkampanini ezincane ezibheke ukusetshenziswa kwezidingo ukuze kuthuthukiswe izikhathi ezibuhlungu. Imiphumela yalezi zifundo ibonakala iyakhuthaza. Ngayinye yalezi zithako zivela ukuhlinzekela ukuphumula okungcono kune-placebo. Qinisekisa ukuthi uxoxe ngokusetshenziswa kwalokhu okufakelwayo nomhlinzeki wakho wezempilo ngaphambi kokuba uthathe isinqumo sokuqala ukuthatha.
- I-Vitamin E (amayunithi angu-500 kanye ngosuku noma ama-250 amayunithi kabili ngosuku)
- I-Vitamin B1 (100 mg nsuku zonke)
- I-Vitamin B6 (200 mg nsuku zonke)
- Usizo lwe-Fish Oil (1080mg EPA / 720 mg DHA nsuku zonke)
3. Ukuzivocavoca
Kanye nokulondlobala okunempilo, ukuvivinya umzimba okuvamile kuyiseluleko esihle kakhulu sempilo enhle. Futhi, kunomkhawulo obonakalayo obheka umphumela wokuzivocavoca ngezikhathi ezibuhlungu kepha izifundo ezenziwe zisho ukuthi ukuvivinya umzimba kuyasiza.
Ukuzivocavoca kwama-aerobic kukhishwa ama-endorphin esiza ukuvimba izikhungo zobuhlungu ebuchosheni bakho. Umthelela omuhle ungase ube ngowesifazane omkhulu onokuphila okuzungezile futhi ngokuvamile angatholi lutho oluvivinya umzimba.
I-yoga ingase ibe nenzuzo yokunikeza ukuphumula ngezikhathi ezibuhlungu.
Ukuhlelwa okuthile okunconywayo kunconywa ukuze kutholakale ukuphumula ngezikhathi ezibuhlungu.
4. Ubulili
Yebo, uyifunda kahle. Kuye kwaphakanyiswa ukuthi imisebenzi yezocansi (kubandakanya ukushaya indlwabu) ingathuthukisa izikhathi ezibuhlungu. Umsebenzi wezocansi ukwandisa ukugeleza kwegazi esibelethweni sakho, okucatshangwa ukuthi kusize ukunciphisa ukuchoboza. Uma ufinyelela i-orgasm ubuchopho bakho bukhulula amakhemikhali afana ne-dopamine nama-endorphin asebenza njengokunciphisa ubuhlungu bemvelo. Futhi yebo, kuphephile ukuba nobulili ngesikhathi sakho !
5. Ukushisa
Kungakhathaliseki ukuthi ibhodlela lamanzi elinjoloba, ukugeza okufudumele, noma i-pad yokushisa okuzenzelayo, ukusebenzisa ukushisa emathunjini akho angaphansi kungasiza ekunciphiseni izikhwama zokuya esikhathini.
Akucaci ngokucacile ukuthi ukushisa kusiza kanjani ngezikhwama zokuya esikhathini. Abanye abacwaningi bacabanga ukuthi kuhlobene nokugeleza kwegazi okuthuthukisiwe esibelethweni. Kodwa noma yikuphi indlela, ukushisa kuyindlela elula ukusiza ukuphatha izikhwama zakho zokuya esikhathini.
6. Ama-NSAID (izidakamizwa ezingekho emzimbeni ezingekho ukuvuvukala)
I-NSAID yizinkinga zokuphumula eziphumelela kakhulu ekuphatheni i-dysmenorrhea. Zisebenza ngokuvimbela izici ezivuthayo ezibizwa ngokuthi i-prostaglandins ezenza ukuba kube nokuya esikhathini. Kunezinhlobo eziningana ezahlukene ze-prostaglandins kodwa ibuprofen yindawo enhle yokuqala.
- Umshini ojwayelekile wokulinganisa u-400 kuya ku-600 mg njalo ngamahora angu-4-6 noma u-800 mg njalo ngamahora angu-8. Kumele uqale ibuprofen uma ukuqala kokuqala kungakuqala noma uma ukuphuma kwakho kuqala.Ungase kudingeke uqhubeke usebenzise izinsuku ezimbili noma ezintathu kuze kube ngcono izimpawu zakho.
Kubalulekile ukuthi ungathathi ibuprofen ngesisu esingenalutho.
Khumbula ukuxoxa nganoma imiphi imithi nomhlinzeki wakho wezempilo ngaphambi kokuba uqale ukuthatha. Uma ngabe usebenzise ibuprofen futhi awunakho ukuthuthuka ekuhluphekeni kokuya esikhathini sakho umnikezeli wezokunakekelwa kwezempilo angase akhombise olunye uhlobo lwe-NSAID.
7. Izinkinga zokuvimbela amahomoni
Umhlinzeki wakho wezezempilo angasikisela ukuthi uzame ukukhulelwa kwe-hormonal ukusiza ukuphatha izikhathi zakho ezibuhlungu.
Ngenxa yokuthi basebenzela kanjani ukuvimbela ukukhulelwa, noma yikuphi ukhetho lokuvimbela ukwelashwa kwe-hormonal kufanele kukulethele ukuphumula okuvela ezinkampanini zakho zokuya esikhathini. Kunezinhlobo ezimbili zokubeletha kwe-hormonal:
Izindlela ezihlanganisiwe ze-estrogen ne-progesterone:
- iphilisi yokubeletha ngomlomo
- isiqeshana sokukhulelwa
- indandatho yokukhulelwa
Lezi zinketho zokuvimbela ukuvimbela ukuvimbela ukuvuthwa kwakho. Lokhu kuphazamisa isigamu sesibili somjikelezo wakho ukuze uhlaka lwesibindi sakho lungakhi futhi lukhiqize izici zokuvuvukala ezinjenge-prostaglandins ezibangelwa ukukhwabanisa kokuya esikhathini. Futhi, ingxenye ye-progesterone yalezi zindlela isebenza ngokuzimela ukuze kukhuthazwe ukunciphisa uketshezi lwesisu. Uma uvame ukuba nobuhlungu obuphakathi emkhatsini wezinguquko uma ugoqa ngaphezu kwezikhathi ezibuhlungu, cishe uzozama ukuzama enye yalezi zindlela.
Kunokucwaninga okulinganiselwe okutholakala ukuphakamisa ukuthi enye yalezi zinketho ingcono kunezinye. Kodwa-ke, iphilisi isifunde kakhulu kakhulu futhi iboniswe ukusebenza kahle. Ezinye izifundo ezincane kakhulu zibonisa ukuthi indandatho ingahle ifane nephilisi kanye ne-patch kancane kancane kunepilisi ekuqedeni izikhwama zokuya esikhathini.
I-Progesterone kuphela
- i-progesterone kuphela iphilisi (iphilisi elincane)
- Depo Provera
- I-Mirena
- I-Nexplanon
Lezi zinketho zokuvimbela ukukhulelwa zisebenza ngokuqondile emgqeni wesibeletho. Bangela ukuthi i-uterine lining ibe mncane kakhulu. Eqinisweni, uzobona ukwehla okuphawulekayo ekugezeni kokuya esikhathini noma ngisho nokuyeka ukuthola isikhathi sakho uma usebenzisa enye yalezi zindlela. Kanti futhi, ukuvimbela uketshezi kwesibeletho ekwakheni kuvimbela ukukhululwa kwe-cramp yokuya esikhathini okubangela i-prostaglandins.
Ukwenza Isinqumo Kukulungele
Ngokuvamile abesifazane bazohlanganisa izinketho ezahlukene zokwelashwa ukuze bathole ukukhululeka okungcono kokuya esikhathini.
Uma ungatholi ukuphumula okwanele emithonjeni yemvelo ongase uthande ukucabangela ukwengeza enye yezokwelapha ukuze usize ukunciphisa ubuhlungu bakho bokuya esikhathini.
Uma uke wazama lokhu okukhethwa kukho ukwelashwa futhi awuzange ubone ukuthuthukiswa okukhulu esikhathini sakho ubuhlungu kubanga kubalulekile ukuthi uxoxe ngalokhu nomhlinzeki wakho wezempilo. Kungenzeka ukuthi unesimo esibucayi esizodinga ukuhlolwa okwengeziwe nokwelashwa.
Izwi kusuka
Njengokuthi ukuphuma kwenyanga njalo akusiyo imbi ngokwanele, izikhathi ezibuhlungu zengeza inselele entsha ekulawuleni ukugeleza kokuya esikhathini. Asikho isizathu sokuhlupheka ngokuthula. Akuvamile ukuphoqelela esikoleni noma ukusebenza ngenxa yezikhathi ezibuhlungu. Ukukhuluma nodokotela wakho nokuthola ukhetho lwezokwelapha olusebenza kangcono kuwe kuzokusiza ukuba uphile kahle ngezinqamulezo zokuya esikhathini.
Smith, RS et al. Ukwelashwa Kwe-Primary Dysmenorrhea Kwabesifazane Abadala. Ku: UpToDate, PostTW (Ed), UpToDate, Waltham, MA.