Izinto Okungafanele Uyenze Uma Unayo I-PCOS

Ukuba ne-PCOS akusho ukuthi impilo yakho iphelile. Kunezinto eziningi ongayenza ukuze uzigcine uphilile futhi unciphise ingozi yakho yokudala izinkinga kamuva ekuphileni. Hlola lolu hlu lwezinto ezingu-10 okufanele ungayenza uma unayo i-PCOS .

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Umsi

Ukubhema kungakwandisa ingozi yesifo senhliziyo , isifo sengculaza nesifo sikashukela. Usemngciphekweni omkhulu kakhulu wokuthuthukisa lezo zimo uma une-PCOS, ngakho-ke uzenzele umusa futhi weqe ukuziphatha okuzokwenza ukuthi lezo zingozi zibe ngaphezulu. Hlola nodokotela wakho uma udinga usizo ukukhahlela umkhuba.

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Yidla High-Sugar Foods

Njengoba cishe uyazi, i-PCOS ixhunywe nokuphikiswa kwe-insulin . Lokhu kushintsha indlela umzimba wakho okwazi ngayo ukucubungula nokubhekana noshukela. Uma kushiywe kungahlosiwe, ukuvimbela i-insulini kungabangela isifo sikashukela kanye nezinkinga ezimbi kakhulu. Lokhu akusho ukuthi kufanele ugweme wonke ushukela noma ushintshe ezithandweni zokufakelwa, kodwa gxila ekudleni ukudla kwemvelo nokudla konke bese uzama ukuqeda ukudla okuningi okusetshenzisiwe ngangokunokwenzeka kusuka ekudleni kwakho.

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Yiba yi-Couch Potato

Sonke siyazi ukuthi ukuvivinya umzimba kubaluleke kangakanani. Futhi uma une-PCOS, kubaluleke kakhulu ukusiza ukwehlisa ingozi yesifo senhliziyo nokukhuluphala. Asikho isidingo sokujoyina indawo yokuzivocavoca, uthole zonke izinhlobo zemishini emnandi, noma uchitha amahora usebenza. Kunalokho, zama ukuchitha amaminithi angu-30 ngosuku, izikhathi ezimbalwa ngesonto, uhamba. Yenza kube mnandi ngokuhamba epakini, kumakethe wakho wendawo, noma nabangani. Ukuphakamisa izisindo nakho kuyindlela enhle yokwengeza imisipha, okuzokwandisa umzimba wakho, futhi uthuthukise i-insulin.

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Yeka ukuqokwa kukaDokotela

Udokotela wakho angakusiza uqaphele izinkinga futhi ugcine unempilo. Ukuvakashelwa okuhleliwe kubalulekile ukugcina ithrekhi yempilo yakho futhi uqiniseke ukuthi uhlala ungenasifo. Lokhu kubaluleke kakhulu uma uthola ukwelashwa okungenakuzala. Ezinye imithi ingabangela izinkinga ezinkulu futhi udinga ukuhlolwa.

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Khohlwa ukugcina i-Track of Periods yakho

Ukungabi nesikhathi esijwayelekile kungakubeka engozini yomdlavuza we- endometrial . Yize izikhathi ezingavamile, izikhathi ezingabanjwanga zingakwandisa amathuba okuthuthukisa le nkinga. Uma ukuphila kugijima, kungaba lula ukulahlekelwa ithrekhi yokuthi isikhathi sakho sokugcina siphi, kodwa khetha indawo ekhethekile noma ikhalenda ukuze uyibeke phansi. Vumela udokotela wakho ukuthi wazi ukuthi uhlale ungekho izikhathi noma uma kunezinsuku ezingaphezu kuka-40 kuya ku-50 phakathi kwazo.

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Unganaki Izimpawu Zakho

Into enhle nge-PCOS yukuthi kunezinhlobo eziningi zokwelashwa nokhetho lwezokwelapha olutholakalayo. Asikho isidingo sokungazinaki izibonakaliso zakho noma ucabange ukuthi kukhona into okumele ubhekane nayo. Hlola njalo nodokotela wakho ukuxoxa ngezibonakaliso zakho, futhi ungesabi ukusho ukuthi ukwelashwa akusebenzi.

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Unganaki isidingo sakho sokulala

Ukulala kubalulekile! Ukungabi nakho okwanele kungaphazamisa ama-hormone alawula ukulamba kwakho. Lokhu kungakusiza ukuba udle amakholori amaningi - ngokuvamile akuveli ekudleni okunempilo. Ukulala ngokwanele kungakusiza ukuba ulahlekelwe isisindo futhi kwenze uzizwe ungcono. Abantu abaningi badinga amahora ayisithupha kuya kwangu-8 okulala okungaphazanyiswa ubusuku bonke.

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Thatha Imithi Yakho Ngokungajwayelekile

Imithi, njengephilisi yokulawula ukuzalwa , isebenza kangcono uma kuthathwa njengokushiwo futhi ngezikhathi ezithile. Ukweqa ngokweqile noma ukungayithathi njalo kungenza imithi ingasebenzi, noma ingozi. Isibonelo, ukuthatha i-metformin uma ungahlezi ukudla kungabangela ushukela wakho wegazi ukuba wehlele emazingeni aphansi ngokuyingozi. Qinisekisa ukuthi uyaqonda ukuthi ungayithatha kanjani imithi yakho futhi nini lapho uyisusa kusuka ekhemisi.

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Ziba Izimpawu Zokucindezeleka

Ukucindezeleka akuyona nje into ongayenza "ukuphuma." Kuyinto engathí sina edinga ukuxazululwa ngumqeqeshi wezempilo yengqondo. Kuyaziwa ukuthi abesifazane abane-PCOS banamathuba amaningi kakhulu ezinkinga zokucindezeleka. Uma ucabanga ukuthi ungase ucindezeleke futhi ubhekene nezimpawu ezinjengokudabuka, ubunzima bokudla noma ukulala kwesisindo noma ukuzuza, noma ukulala nokudla okuningi, unganqikazi ukukhuluma nodokotela wakho noma wenze i-aphoyintimenti nomeluleki.

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Yigcine kuYakho

I-PCOS ingaba isimo esiyinselele, futhi ukuba nesakhiwo esihle sokusekela kubalulekile. Ngakho-ke, uma ungazi omunye umuntu onayo i-PCOS noma akanakho noma ubani okhuluma ngaye, thola iqembu lokusekela . Kunezinhlangano eziningi ezinikeza izindawo lapho ungahlangana nabanye besifazane abane-PCOS. Hlola nodokotela wakho ngemibono, futhi.