Izinkinga Zemizwelo Ngenkathi Yezinkathi Akuyona Yonke Ekhanda Lakho

Ukubhekana ne-Ups and Downs of Menopause

Uvele waqala ukukhala ngesikhathi sokuhweba okudabukisayo? Ukunciphisa ezinganeni zakho lapho ujwayele ukuzola? Ingabe ukuqubuka ngesikhathi somhlangano wabasebenzi, kubonakala sengathi akukho ndawo? Abaningi besithathu kwabesifazane bayomkhononda ngezinkinga ezithile zengqondo ngesikhathi sokuya esikhathini, futhi lezi zinguquko zingase ziqale ngokushesha emva kwezintathu zakho.

Kunezindlela eziningana ukuthi isimo sakho sengqondo singathinteka ukuguqulwa kwe-hormone nezinye izenzakalo eziseduze nokuya esikhathini, futhi akukho lutho oluyokwenza ukuba uqhube izinyembezi ngokushesha kunomuntu owuchitha njenge "konke ekhanda lakho." Uyazi ukuthi akusikho ekhanda lakho, nakuba kungase kube nomuzwa wokuthi uhlezi ngezinye izikhathi.

Ukuqonda ukuthi kungani kungakusiza ukuba ubhekane nakho, futhi kukunika indlela yokuyichazela umndeni wakho ongaphansi kunomusa noma osebenza nabo.

Amandla amaningana aguquke phakathi ne-midlife ukuze agxilise ukulingana kwakho ngokomzwelo, kanti abanye besifazane banengozini kakhulu kunezinye. Uma ungomunye walabo besifazane abanenkinga yokushintsha imizwelo, kungase kube khona isizathu esiwumtholampilo saso futhi kunezindlela zokwelashwa nezisombululo ezingasiza. Qaphela isimo sezinkinga zakho zemizwelo, ubone ukuthi okukodwa kwalokhu okulandelayo kungase kube impande yezibonakaliso zakho ezingokomzwelo.

Ukuzwela kweHhommone

Abanye besifazane bazwela kakhulu izinguquko ze-hormone kunabanye besifazane. Nakuba kuphela abesifazane abangu-8% kuya kwezingu-10% abawela kulolu hlobo "olubucayi kakhulu," kungaba kuhle ukungazikhukhumezi ukuphonswa kalula yizinguquko ezincane ze-hormone. Ezinye izimpawu ukuthi ungase ube yilungu laleli qembu:

• Uye wabhekana nezimpawu zangaphambili esikhathini esidlule

• Uqaphele ukuthi ubuye ukhuphuke ngokomzwelo ngesikhathi sokukhulelwa
• Usube nokucindezeleka kokuhamba kwesikhathi

Noma yikuphi kwalokhu kungaba yisixwayiso sokuthi ushintsho emazingeni e-estrogen cishe ukukuphonsa ngaphezulu kwezinye izinsikazi zakho ubudala. I-Estrogen idlala indima enkulu endleleni ama-neurotransmitters - amakhemikhali anithinta ngayo ubuchopho nokusebenza komzimba - sebenzisa.

Lokhu, nakho, kungathinta isimo sakho sengqondo nokuziphatha. Uma ungena kulesi sigaba, xoxa ngezinketho zokwelapha nge-hormone nomhlinzeki wakho wezokwelapha bese ubona ukuthi inkambo emfushane ye-hormone therapy ingasiza ekubhebhethekiseni i-cood roller coaster.

Ukwelashwa Kamuva Kwangqamuzana Noma Ukwelashwa Ukukhipha Ama-Ovari Okwakho

Njengeqembu elizwela ama-hormone okukhulunywe ngaye ngenhla, abesifazane abaye basuswa ama-ovari abo, noma abesifazane abama-ovaries baye bayeka umsebenzi ngenxa yokwelapha, bangabona umphumela we-estrogen ephansi. Ngenxa yokuthi ukuguquguquka kuyashesha - kusuka emazingeni ajwayelekile e-estrogen kuya emazingeni aphansi kakhulu - umthelela kuma-neurotransmitter kungaba yinto ephawulekayo, okwenza kube nezinkinga ezinkulu zengqondo noma ukungazinzi.

Ukwelashwa kokulahlekelwa okungazelelwe kwe-estrogen kuncike ekubambeni. Kukhona imithi yokwelapha ye-hormone kanye nemithi yokwelapha ye-estrogen receptor (SERM) engakusiza kakhulu ngalesi sikhathi. Lokhu nakanjani isihloko wena nomhlinzeki wakho wezokwelapha ukuhlola. Uma ulindele ukususwa kokuhlinzwa kwama-ovari akho noma ukwelashwa okubachaphazelayo (njenge-chemotherapy), khuluma nodokotela wakho kusengaphambili ukuze unciphise izimpawu zakho.

Ukulala Ukulala

Abesifazane abanenkambiso yokuphila abadula isikhathi sokulala, noma abanobuhlungu be-vasomotor afana nokushisa okushisayo nokujula ebusuku, kungenzeka ukuthi bahlushwa uhlobo oluthile lwezinkinga zemizwelo ezibangelwa ukulahlwa kokulala.

Emva kweminyaka engu-40, amathuba akho okuba nokuphazamiseka kokulala. Ukuphazamiseka kokulala noma isifo sokulala kushintsha isimo sakho - hhayi ngendlela enhle. Uma kukhona okulandelayo okuyiqiniso kuwe, kungenzeka ukuthi ubhekene nokulahlekelwa ubuthongo:

• Uvuka ebusuku ngobusuku obusuku. Ngisho noma ukuthuma kwakho ebusuku kubumnene, kungakuvimbela ukuba ungene ekujuleni okujulile nokubuyisela. Ungase ucabange ukuthi uthola amahora angu-8 ubuthongo ngobusuku, kodwa uma ungalokothi ulale ebuthongweni obunzima, ungase uhlupheke ukulahlwa ubuthongo.
• Uhlala uthola ngaphansi kwamahora angu-7 wokulala ebusuku. Sinesiko esikhulekela "ukukhiqiza" futhi ngaphandle kokulala ngokuvamile ibheji lenhlonipho. Kodwa iqiniso liwukuthi asikhiqizi kangako futhi sizoba nezinkinga ngememori nokugxila uma singanaki isidingo sokulala. Ukuthola indlela yokulala ngokwanele kungakhuphula ukusebenza kwakho ngezindlela ezizokumangaza.

• Uvuka uphawule ngezinkinga. Ukucindezeleka yisisusa esiyinhloko sokulahleka kokulala, ngakho-ke izindlela zokufunda ukucindezeleka nezindlela zokubuyela emuva zingakunika ukuqina komzwelo ukubhekana nezinselele zokuphila.
• Umlingani wakho ukutshela ukuthi uyabamba. Ukunqoba kungaba uphawu lwe-apnea yokulala. Uma ungumuntu omncane futhi ukhathele phakathi nosuku (njengamajubane ebusuku, ukulala kwe-apnea kungavimbela ukulala okuhle, okubuyisela emuva), kungenzeka ukuthi isikhathi sokufunda ukulala ukuze ubone ukuthi udinga ukwelashwa. Ukunwebeka kwesisindo kanye nobudala kungabangela ukuba i-apnea yokulala, futhi, ngakho-ke i-midlife yisikhathi esivamile sokuthuthukisa lesi simo.

Ukungalali noma ukugula okungalahleki kungabangela ukucasuka, ukukhathazeka ngisho nokucindezeleka uma kuqhubeka isikhathi eside. Uma i-midlife ithola ubuthongo bakho, noma ikhwalithi yokulala kwakho, ingathinta isimo sakho sengqondo.

Umlando Wokucindezeleka

Uma unomlando wokucindezeleka okukhulu, kungenzeka ukuthi unenkinga yokukhathazeka kwemizwelo phakathi neminyaka yakho yokwelapha. Uma uke waba nama-anti-depressants esikhathini esidlule, noma uthola ukuthi une-disorder disorder, iminyaka yokumama ingase idale enye ukucindezeleka. Uma uqaphela ukuthi isimo sakho sibhekene nokuhlupheka futhi, thola usizo ngokushesha uma uqaphela ukuthi ukucindezeleka akutholi ukuqala kwekhanda.

Izimo Zokuphila

Midlife akuyona isissies. Izinguquko eziningi zingenzeka phakathi neminyaka engama-40 ukuthi unenkinga yokugcina. Ukushintsha kungumthombo wokukhathazeka phakathi nesikhathi esihle kakhulu futhi uma kushintsho oluhle. Kodwa engeza kulokho ukushintshashintsha kwe-hormone, izinkinga zezempilo kanye / noma imicimbi enkulu yokuphila futhi une iresiphi yokuzwa ukhululekile. Phakathi nezinguquko ezivamile nezinselele owesifazane abhekene nazo phakathi nale minyaka yilezi:

• Izingane zishaya izingane zabo. Lokhu kungabangela "isiphepho esiphezulu" samahomoni endlini, njengoba wonke umuntu ezama ukulawula isimo sengqondo nokuguquka kokuziphatha kwemizimba yabo.
• Abazali asebekhulile. Uma unesibopho sokunakekelwa noma inhlalakahle yomzali osekhulile, kungase kube nzima. Ukuzisiza ukuthi babhekane nezinkinga zempilo, izinkinga zokufa, nokuguga kwabo kungakusiza uzizwe uphelelwe amandla futhi usuphelile.
• Umshado. Imishado ingashintsha, idonsa noma ichithe phakathi nalesi sikhathi sokuphila, futhi ukungakwazi ukushada komshado kungabangela ukukhathazeka, ukucindezeleka, usizi noma ukugula ngokomzimba. Uma umshado wakho uhlangabezana nanoma yikuphi ushintsho olukhulu ekudleni, thola ukwesekwa okudingekayo futhi uqaphele ukuthi imizwa yakho izohlupheka.
• Ukucindezeleka emsebenzini. Izinkinga eziningi zivela ezweni lomsebenzi phakathi neminyaka ephakathi. Ungase wamukele imithwalo yemfanelo eminingi. Ungase uthole noma ungatholi ukukhuthazwa, futhi noma yikuphi indlela, ingafaka izingcindezi ezithinta inhliziyo yakho. Ungase ufike ngokumelene nabasebenzi abasha, noma kungenzeka ukuthi ubhekene nomsebenzi womsebenzi okokuqala eminyakeni eminingi. Uma ukukhokha kusengozini, noma yikuphi ukucindezeleka komsebenzi kungabangela ukuba isimo sakho sithinteke.
• Ezinye izinguquko. Noma yikuphi ukuguqulwa ku-quo yesimo kungakucindezela uma ugijima impilo yakho nge-marginal encane yokuguquguquka. Indodakazi eshada, ukuthuthela ekhaya elisha, izindaba zezempilo, noma ezinye izinguquko esimisweni sakho esivamile singanciphisa i-fuse yakho futhi sikwenze ube nokukhathazeka, ukucasula noma okudabukisayo.

Isimo Sakho Esibhekene Nokuguga

Isihloko esivamile ukuthi abesifazane abangaphezu kuka-40 baqala ukuzibona bengabalulekile, bengabonakali futhi bengenamandla kunokuba bebancane. Njengesiko, asihloniphi abesifazane njengoba bekhula, futhi njengobulili, siye sabamba lezo zengqondo nezizindlo. Uma owesifazane ebuka esibukweni futhi ebona owesifazane osekhulile ebuka emuva, uphinde ahlaziye.

Uma uhlale ubona abesifazane asebekhulile bengabalulekile noma bengapheli, ngokuqinisekile uzozibona ngaleyo ndlela ngaphandle kokuba ufunde ngokujulile ukubuka ukuguga. Njengoba abaningi bethu beba phakathi kweminyaka ephakathi ndawonye, ​​kuyithuba lokuguqula umbono we midlife njengoba senza ubulili phakathi neminyaka yama-1960. Amashumi amahlanu akho namashumi amahlanu angagcwaliseka ngokufezekisa nokwaneliseka uma uzivumela ukuba ujabulele ukunethezeka kanzima kwamakhono akho.

Uma uzithola ukuthenga isimo sengqondo sokuthi "osemdala ungaphansi" yenza okuthile ukulwa nalo mbono. Ngokwesibonelo:

• Funda izincwadi zokunika amandla, njenge-Gail Sheehy's Sex kanye Nomfazi onesizini, noma i-Gene Cohen's Creative Age ukuze uthole imibono mayelana nendlela yokuhola impilo ecebile njengoba ukhula.
• Qala iqembu lokusekela labesifazane ukuze bafundisane ukuthi bangajabulela kanjani lesi sigaba sokuphila. Zibize ngokuthi "I-Menopause Margaritas" noma unayo i- "Flash Party" ukuze uqale ukuqala iqembu lakho.
• Hlangana nabesifazane asebekhulile oyithandayo. Kunezindlela eziningi kakhulu zokwenza kahle. Amamodeli angaphezulu onayo ekugugeni okunempilo nokuhle, ngcono ukuthi uzoguquka ngeminyaka yokumisa esikhathini. Uzoyibona njengokuqala kwesikhathi esikhethekile esikhundleni sokuphela kokubaluleka.

Ukuzizwa ujabule futhi ukulangazelela ngalesi sigaba sempilo yakho yi-antidote engcono kunazo zonke "Ezikhungweni Ezidala." Uma uzibheka njengokunciphisa kakhulu usuku, kuzothinta isimo sakho sengqondo nokubuka. Esikhathini sokuhlola izinkomba zemizwelo, qiniseka ukuthi wenza ukuhlolwa kwesimo sengqondo ukuze ubone ukuthi lokho kubumnyama yini imizwa yakho.

Izindaba Ze-Mood

Uma isimo sakho sengqondo sihlukunyezwa ngokuguquka kokuya esikhathini, kunezinto ongayenza. Uma wena (noma omunye umuntu oseduze nawe) ethi akuzona nje wena, izindlela eziningi ezizokwenza ngcono ukuguquguquka kwemizwelo. Kuye ngokuthi yini ebangele ukuthi ungafuna ukuyicabangela:

• Ukwelashwa kwamahomoni
• Ukwelashwa kwesifo sokulala
• Izinguquko zokuphila ezikucindezela kancane nokulala okuningi
• Ukuzivocavoca okwengeziwe
• Amasu okuphatha ukucindezeleka
• Ukwelashwa kokushisa okushisayo nokujula ebusuku
• Imithi yokulwa nokukhathazeka
• Imithi yokucindezeleka

Imodi iyashintsha ngesikhathi sokuya esikhathini kungasabi kakhulu. Zithinta ubudlelwane bakho kanye nekhono lakho lokuphatha impilo yakho. Landela lezi zinyathelo ezine ukuze uthole isimo sengqondo esingcono:

1. Bonisa ukuthi kungani imizwa yakho ishela. Kungakhathaliseki ukuthi yi-hormone noma ukucindezeleka kokuphila, udinga ukubheka ukuthi izimbangela zingase zibephi ngaphambi kokuthi uzame ukuyiphatha.
2. Yenza izinguquko zokuphila ezenza kahle. Ezinye izinguquko ezilula zingasiza ngisho nokuphuma kwemizwa yakho, kufaka phakathi ukuzivocavoca, ukulala ngaphambi kwesikhathi, ukukhuluma ngakho, noma ukuqeda ukuvuselela okufana ne-caffeine.
3. Thola ukwelashwa. Izinkinga zemizwa phakathi nalesi sikhathi sokuphila zivamile, futhi ekuqaleni usebenzelana nazo, ngokushesha unganciphisa umthelela wazo empilweni yakho. Ungesabi ukuxoxa ngalokhu nodokotela wakho noma umhlinzeki wezempilo.
4. Bamba kancane. Izinguquko ezimbi kunazo zonke zivame ukwenzeka ngesikhathi sokuqala . Njengoba umzimba wakho uguqulela emazingeni amasha we-estrogen nezinye izinguquko, cishe uzobona ukuthuthukiswa okuphawulekayo ezimpawu zakho zemizwelo. Uma ufuna udokotela, ungasebenzisa ithuluzi le-intanethi ukusiza.

> Imithombo

> I-Boston Women's Health Book Collective, Amalungu Ethu, Ethumeni: Isikhathi sokunquma, i- Touchstone / Simon, > no-Shuster, eNew York. 2006.

> Dennerstein, L, Lehert, P, Burger, H, Dudley, E. "Imoya nokuguqulwa kwamadoda" I- Journal of Distress Mental Disorders Vol. 187 No.11, k. 685-691, 1999.

> I-BL, i-Wise, i-LA, ne-al, "Ukucindezeleka Nokuthonya Kwayo Ekuzalweni Kwama-Endocrine Nokuya Kwesikhashana Okuhambisana Ne-Pause" I- Arch Gen Psychiatry , Vol. 60 No. 1, Jan. 2003.

> Umalusi, J, "Umbiko weNgqungquthela: Imiphumela ye-Estrogen ekuQuleni kwe-Cognition, Mood, ne-Degenerative Brain Illness" J Am Pharm Assoc., Vol.41 No.2, p221-228, 2001.