Uma uthola ukuthi unesifo se-PMS noma uma ucabanga ukuthi unayo i-PMS isinyathelo sokuqala sokunakekela i-monster yakho ye-PMS isesandleni sakho.
Odokotela abaningi bayavuma ukuthi ukwelashwa kokuqala kwe-PMS kugxile ekudleni okuyisisekelo nokuphila kokuguqulwa kokuhlelwa Kwangenelela ukungenelela kokuqala okugxila ekuvimbeleni futhi kufaka phakathi:
- uhlelo lokuzivocavoca njalo
- amasu okuphumula
- izinguquko zokudla
- amavithamini noma ama-mineral supplements
Lezi zindlela zokwelapha ze-PMS ngokuvamile azibi nemiphumela emibi, futhi zinikeza izinzuzo ezibalulekile empilweni yakho yonke. Uma lezi zokwelapha zehluleka ukunciphisa izimpawu zakho ze- PMS esikhathini esilinganiselwe (izinyanga ezimbili noma ezintathu), wena nodokotela wakho ungase uthande ukucubungula imithi yokwelapha ehlanganisa: i-hormone yokukhulelwa, i-anti-depressants, izidakamizwa zokulwa nokukhathazeka nezidakamizwa kuthinta ukukhiqizwa kwe-hormone.
Ukuzivocavoca kanye ne-PMS
Abesifazane abaningi bayamangala lapho izimpawu zabo ze-PMS zibonakala ziphela emva kokuba seziqale uhlelo lokuzivocavoca. Akuyona nje kuphela ukuvivinya umzimba okuvamile kungasiza ukunciphisa izimpawu zakho ze-PMS, impilo yakho yonke izokwenza ngcono. Ukuvivinya umzimba njalo kunciphisa izingozi zakho zokukhuluphala, isifo sikashukela, isifo senhliziyo nezinhlobo eziningi zomdlavuza. Ukuvivinya umzimba njalo kusiza ukuthuthukisa izimpawu zokucindezeleka, ukukhathazeka nokucindezeleka.
Imiphumela emihle yohlelo lokuzivocavoca njalo ifika lapho uchitha okungenani imizuzu engu-30, izinsuku ezingu-5 ngesonto, wenza umsebenzi we-aerobic njengokuhamba, ukubhukuda, ukuhamba ngebhayisikili, noma ukugijima / ukugijima.
Izindlela zokuphumula zokuphumula kanye ne-PMS
Izindlela zokuphumula zisiza ekunciphiseni ukucindezeleka kwansuku zonke nokukhathazeka esikutholayo abaningi bethu. Ukusungula umkhuba womzimba wengqondo kungasiza kakhulu empilweni yakho yonke. Izimpawu zengqondo ezifana nokucindezeleka, ukukhathazeka nokucindezeleka kuvame ukuvela ngenxa yezinguquko ze-hormonal ezenzeka emzimbeni wakho phakathi kwe-ovulation kanye nesikhathi sakho.
Uma uhlangabezana nalezi zindlela eziguquguqukayo kungashintsha kakhulu ukuzama ukufaka uhlobo oluthile lwezokwelapha zokuphumula emisebenzini yakho yansuku zonke ikakhulukazi engxenyeni yesibili yomjikelezo wakho. Inzuzo iboniswe nge:
- i-yoga
- ukuzindla
- biofeedback
- ukuzibamba ngokweqile kuvame ukunciphisa lezi zimpawu.
Ukulala ne-PMS
Nakuba ngezinye izikhathi kungase kubonakale kunzima ukufeza, qiniseka ukuthi uthola amahora angu-7 ukuya kwangu-8 ubuthongo ubusuku bonke ukusiza ukunciphisa amandla empawu zakho ze-PMS. Ukungatholi ngokwanele ukulala kungakhuphula ubukhulu bezimpawu zakho ze-PMS. Ukuntula ubuthongo obuhle kuthinta ikhono lakho lokugxila, kukwenza uzizwe ukhathele uma uvuka futhi usuku lwakho lonke, futhi ungathinta kakhulu izinga lakho lamandla. Uma ungazizwa uqabulekile uma uvuka ekuseni, kungenzeka ukuthi awuleleli ngokwanele.
Ukudla kanye ne-PMS
Izinguquko zokudla ezingasiza ekunciphiseni izimpawu zakho ze-PMS zifaka phakathi ukudla okukhanya, ukudla okunezinhlayiya eziqukethe ama-carbohydrate eziyinkimbinkimbi, okuhlanganisa konke okusanhlamvu, izithelo nemifino. Ukudla kwakho kufanele futhi kube ngaphansi:
- i-sodium
- ushukela
- utshwala
- i-caffeine
Uma izimpawu zakho ze-PMS zifaka ukubhuka noma ukugcinwa kwamanzi, kubaluleke kakhulu ukunciphisa ukudla kwakho kwe-sodium kusukela usawoti kuwumthelela omkhulu kulezi zimpawu.
I-Herbal Treatment ye-PMS
Iningi lezokwelapha ze-herbal ze-PMS azikhawulelanga ubufakazi obusekela ukusebenza kwazo. I-Chasteberry ingaba yinto ehlukile. Ucwaningo oluthile oluncane lubonisa ukuthi i-chasteberry ibonakala ukunciphisa izimpawu ze-PMS kwabanye besifazane. Nokho, ngenxa yemingcele yalezi zifundo, abacwaningi abakwazi ukuqinisekisa ukuphepha nokusebenza kwalesi sitshalo.
I-Chasteberry njengamanje imifino ebhekwayo ingasiza kakhulu kwabesifazane abane-PMS. Nakuba abesifazane besifundo esisodwa esincane benza ngcono ezindleleni zabo ze-PMS ngemuva kwezinyanga ezintathu zokwelapha nge-chasteberry, le nhlanzi idinga ukuqhubeka nokutadisha ukuze kutholakale ukuthi iphephile yini.
Amavithamini nezithako ze-PMS
Kulula ukulinganisela izimpawu ze-PMS ngokuvamile ukuphendula kahle nge-calcium supplementation. Cishe usuyazi kakade ukuthi i-calcium ibalulekile ekusizeni ukunciphisa ingozi ye- osteoporosis noma ukulahlekelwa amathambo. Kodwa-ke, kungenzeka ukuthi awukwazi ukuthi izifundo zibonisa ukuthi ukuthatha ama-600 mg we-calcium kabili nsuku zonke (ngaphezu kwe-calcium etholakala ekudleni kwakho) kunciphisa kakhulu izimpawu ze-PMS, emva kwezinyanga ezintathu, uma kuqhathaniswa ne-placebos.
Isivivinyo esincane somtholampilo sithole ukuthi kufika ku-100 mg we-vitamin B6 (pyridoxine) ingasiza ekunciphiseni izimpawu ze-PMS kwabesifazane abanezimpawu ezincane kuphela. Akufanele neze uthathe okungaphezu kuka-100 mg we-vitamin B6 ngosuku (80 mg for intsha) ngenxa yengozi yokulimala komzimba. Eqinisweni, ezinye iziqondiso zikhomba ukugcina isisombululo sokwengezwa kwamavithamini B6 kuya ku-10 mg ngosuku.
Iningi lalezi zincomo zokudla nokuphila nazo zibalulekile empilweni yakho yonke. Kungenzeka ukuthi ukwenza lezi zinguquko kwindlela yakho yansuku zonke kungasiza ukunciphisa izimpawu ze-PMS ze-cyclic.
Njengokwakho konke, kubalulekile ukuxoxa nganoma yikuphi ukukhathazeka onayo mayelana nempilo yakho yokuya esikhathini nomhlinzeki wakho wezempilo.
Kubuyekezwe ngu-Andrea Chisholm MD
Ikhomishana yamaRoyal of Odstetricians kanye neGynecologists Inombolo yombhalo ophezulu we-green-top Number 48. Ukuphathwa kwe-Premenstrual Syndrome. Disemba 2007