Zikhona izindlela zokunciphisa izimpawu ze-PMS ngokwemvelo?
Njengoba ama-hormone ephakama futhi ewa, abanye besifazane bahlangabezana ne-PMS (premenstrual syndrome), iqembu lezibonakaliso zomzimba nezomzwelo ezifana nokukhulelwa kwesisu, isisu sebele, ukuguquka kwesifiso, ukukhathala, ukucindezeleka nokukhathazeka ngesonto noma amabili ngaphambi kokuya esikhathini.
I-PMS IziLungiso Zemvelo
Uma usebenzisana ne-PMS, ungakwazi ukuthuthukisa izimpawu zakho ngokwenza izinguquko zokuphila.
Izindlela ezihlukahlukene zokwelashwa zivame ukusetshenziselwa ukunciphisa izimpawu ze-PMS, ekudleni ukudla okuthile ukuzivocavoca. Nanka amanye amakhambi asetshenziswa kakhulu:
I-calcium
Nakuba kuye kwaphakanyiswa izinhlobo ezihlukahlukene zokwehlisa izimpawu ze-PMS, ngalesi sikhathi i-calcium kuphela ibonise inzuzo eqhubekayo yokwelapha.
Enye yezifundo ezinkulu kakhulu nge-calcium ye-PMS, eyanyatheliswa ku- American Journal of Obstetrics and Gynecology , yahlola ukusetshenziswa kwe-calcium supplement kwabesifazane abanomqondo ohambelana nezibonakaliso ezinzima zokuqala. Abahlanganyeli ocwaningweni bathatha i-calcium noma i-placebo izinyanga ezintathu.
Abacwaningi bathola ukuthi abesifazane abathatha i-calcium babe nokuncipha kwamaphesenti angu-48 kwizibalo zabo zesibalo sezibalo.
Kwesinye isingeniso, eshicilelwe ku- Archives of Internal Medicine, abacwaningi bahlaziya idatha evela kwabesifazane abangu-1057 abathuthukisa i-PMS eminyakeni engaphezu kwengu-10 yokulandelela kanye no-1968 besifazane ngaphandle kwe-PMS. Bathola ukuthi abesifazane abaphethe i-calcium ephezulu emithonjeni yokudla babenengozini ephansi kakhulu ye-PMS.
Cishe ama-fourings ngosuku (okulingana no-1200 mg calcium) we-milk or fat-fat milk, ijusi eline-orange, noma ukudla okunamafutha okuphansi okunjenge-yogurt okuhlobene nengozi ephansi. Ngokuthakazelisayo, i-calcium evela ezakhiweni azihlanganiswa nengozi ye-PMS.
Ukudla okuphezulu ku-calcium kufaka:
- Imikhiqizo yobisi
- Imbewu yeSesame
- Ama-alimondi
- Imifino eluhlaza eluhlaza
Ucwaningo luphinde lwathola ukuthi abesifazane abathinteka kakhulu nge-vitamin D (i-vithamini elawula ukuxiliswa kwe-calcium kanye nemetabolism) emithonjeni yokudla ehambelana ne-400 IU cishe ngosuku yayinengozi encane ye-PMS.
Ucwaningo olwalandelayo olwanyatheliswa ku- BMC Women's Health luhlola izinga lama-vitamin D (25-hydroxyvitamin D) futhi lithola ukuthi amazinga e-vitamin D awahlobene nomngcipheko we-PMS jikelele, kodwa ahlobene nokungena emngciphekweni wezimpawu ezithile zokuya esikhathini ezifana nesondlo sebele , isifo sohudo noma ukuqothulwa, ukukhathala nokucindezeleka.
Ukudla
Izincomo zokudla ezivame kakhulu ukunciphisa ukondla ushukela nokwandisa ukusetshenziswa kwama-carbohydrate eziyinkimbinkimbi. Abanye abantu bangase bazuze ekudleni okuncishisiwe kwe-sodium, okungasiza ekunciphiseni ukuvinjelwa, ukugcinwa kwamanzi, nokuvuvukala kwebele kanye nesisa.
Ukuvimbela i-caffeine enye inguquko ejwayelekile yokudla ngenxa yokuhlangana phakathi kwe-caffeine ne-PMS izimpawu ezifana nokucasula nokulala.
Ukuzivocavoca
Ukunamathela esimweni sokuzivocavoca njalo kungasiza ekuthuthukiseni izimpawu ze-PMS. Ukuzivocavoca okuvamile okufana nokuhamba okusheshayo, ukugijima, ukubhukuda, noma ukuhamba ngebhayisikili kukhishwa ama-endorphin, i-dopamine, ne-serotonin (izithunywa zamakhemikhali ezingakhuthaza isimo sengqondo) futhi zinenzuzo emihle ekusebenzeni kwamandla nokulala.
Ukucindezeleka Ukucindezeleka
Ukuzivocavoca umzimba, ukuzindla , ne- yoga ezinye zezindlela zemvelo zokunciphisa ukucindezeleka nokukhuthaza ukuphumula. Abesifazane abaningi bazizwa beqinisa futhi behambisana nezidingo zabo emasontweni ngaphambi kokugaya. Lokhu kungasetshenziswa ngokuzenzekelayo ngokuvumela isikhathi sakho sokuphumula, ukuveza imizwelo, nokubeka kuqala izidingo zakho nokuthi yini ekunondisayo.
I-Agnus Castus (i-Chaste Tree Berry)
I-berry ehlanzekile (i- Vitex agnus-castus ) ibhekwa ngokuvame ukuphakanyiswa njenge-supplement ye-herbal ukusiza nge-premenstrual syndrome.
Isibonelo, isifundo esanyatheliswa ku-Phytomedicine sihlolisise ukusetshenziswa kwe-agnus castus (ngezilinganiso ezintathu ezahlukene) noma i-placebo ku-162 abesifazane abane-PMS.
Ngemuva kwezinyanga ezintathu, abesifazane abathatha ama-20 mg ngosuku babe nezimpawu ezithuthukisiwe uma kuqhathaniswa nalabo abathatha i-placebo noma i-8 mg.
Esicwaningweni sika-2013 eshicilelwe ePlanta Medica , abacwaningi baphinde bahlola izifundo ezishicilelwe ngaphambilini ekusetshenzisweni kwesihlahla esihlanzekile ukuze kube nemibandela yokuzala yabesifazane. Bathole ukuthi izifundo eziyisihlanu kwezintathu zathola ukuthi i-agnus castus izithako zisebenza kangcono kune-placebo.
Kungaba nemiphumela emibi futhi kungase kungabi kufanelekile kwabanye abantu (njengalabo abanemibandela ethile yempilo noma abantu abaphuza imithi), ngakho-ke uma ucabanga ukuthatha i-agnus castus, kubalulekile ukubonisana nomhlinzeki wakho wokunakekela impilo kuqala.
Izindlela ezihlangene
Ukwelapha umzimba, ukubhula ukubhucisa , kanye ne- aromatherapy (usebenzisa amafutha abalulekile) ngezinye izikhathi kuphakanyiswa ukunciphisa izimpawu ze-PMS.
Ngaphansi
Uma une-PMS, kungenzeka kube nezinguquko ezithile zokuphila ongazenza ukuze uthuthukise izimpawu zakho futhi usize ama-hormone akho abuyele emuva. Khuluma nomhlinzeki wakho wokunakekela, ngubani ongakusiza ukhethe indlela ekulungele yona.
> Imithombo:
> Bertone-Johnson ER, uHankinson SE, uBendich A, uJohnson SR, uWillett WC, uManson JE. I-calcium ne-vitamin D yokudla kanye nengozi yesigameko se-premenstrual syndrome. I-Arch Intern Med. 165.11 (2005): 1246-1252.
> Bertone-Johnson ER, uHankinson SE, Umqambi NG, et al. I-plasma 25-hydroxyvitamin D kanye nobungozi be-premenstrual syndrome ekufundeni kweqembu elizayo. BMC Womens Health. 2014 Apr 12; 14: 56.
> Schellenberg R, Zimmermann C, Drewe J, Hoexter G, Zahner C. Ukuphumelela ngokweqile kwe-Vitex agnus castus ikhiphe iZe 440 ezigulini eziphethwe yisifo sokuqala. I-Phytomedicine. 2012 Nov 15; 19 (14): 1325-31.
> I-Thys-Jacobs S, i-Starkey P, i-Bernstein D, i-Tian J. Calcium carbonate kanye ne-premenstrual syndrome: imiphumela emabonakalweni okuqala nokuya esikhathini. I-Premenstrual Syndrome Study Group. Am J Obstet Gynecol. 1998 Aug; 179 (2): 444-52.
> Van Die MD, Burger HG, Teede HJ, Bone KM. Izitshalo ze-Vitex agnus-castus zokuhlukunyezwa kwabafazi: ukubuyekezwa okuhlelekile kokuvivinywa kwemitholampilo. I-Planta Med. 2013 Meyi; 79 (7): 562-75.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.