Kusamalira kusamba kwanu

Kusamba nthawi zambiri kumakhala kochitika mwachilengedwe komwe kumachitika pakati pa zaka 45 mpaka 55. Akatha kusamba, mayi sangathenso kutenga pakati.

Kwa amayi ambiri, msambo umatha pang'onopang'ono pakapita nthawi.

• Munthawi imeneyi, nthawi yanu imatha kukhala yotalikirana kwambiri kapena yochulukirapo. Izi zitha kukhala zaka 1 mpaka 3.
• Kusamba kumatha pamene simunakhalepo ndi chaka chimodzi. Isanafike nthawi imeneyo, amayi amawerengedwa kuti amatha kusamba.

Kusamba kwanu kumatha kuima mwadzidzidzi pambuyo pochitidwa opaleshoni kuti muchotse mazira anu, chemotherapy, kapena mankhwala ena a mahomoni a khansa ya m'mawere.

Zizindikiro zakusamba zimasiyanasiyana. Amayi ena alibe chizindikiro, pomwe ena amakhala ndi zizindikilo zochepa. Komanso, azimayi ena amatha kukhala ndi zizindikilo za 1 mpaka 2 zaka, ndipo ena amatha kukhala ndi zizindikilo zosalekeza.

Zizindikiro zodziwika ndizo:

• Kutentha kotentha
• Kusokonezeka kwamalingaliro
• Mavuto azakugonana

Lankhulani ndi omwe amakupatsani ngati zizindikiro zanu zakusamba zili zoyipa kwambiri. Inu ndi wothandizira anu mutha kuyeza kuopsa ndi maubwino othandizira ma hormone m'malo mwake (HRT) kuti muwone ngati njirayi ingakhale yoyenera kwa inu.

Ngati wothandizira zaumoyo wanu wakupatsani HRT za zizindikiro zakutha msambo, tengani mankhwalawa monga mwauzidwa. Funsani omwe akukuthandizani zomwe muyenera kuchita mukaphonya mlingo.

Mukamamwa mahomoni:

• Tsatirani mosamala ndi omwe amakupatsani.
• Funsani za nthawi yomwe mungafune mammograms kapena mayeso kuti muwone kuchuluka kwa mafupa anu.
• Osasuta. Kusuta kumawonjezera mwayi wamagazi m'miyendo mwanu kapena m'mapapu anu.
• Nenani zachilendo zilizonse zotuluka kumaliseche nthawi yomweyo. Komanso mufotokozereni kusamba komwe kumabwera nthawi zambiri kapena kumakhala kovuta kwambiri.

Mankhwala otsatirawa osakhala a mahomoni atha kukuthandizani kuthana ndi zotentha:

• Valani mopepuka komanso mosanjikiza. Yesetsani kusunga malo anu ozizira.
• Yesetsani kupuma pang'onopang'ono, ndikuzama kupuma pakangoyamba kumene kutentha kwambiri. Yesani kupuma kasanu ndi kamodzi pa mphindi.
• Yesani njira zopumulira monga yoga, tai chi, kapena kusinkhasinkha.

Kuwonera zomwe mumadya kapena kumwa kumatha kukonza zizindikilo zanu ndikukuthandizani kugona:

• Idyani nthawi zonse tsiku lililonse. Idyani chakudya chopatsa thanzi chopanda mafuta ndipo muziphatikiza zipatso ndi ndiwo zamasamba zambiri.
• Mkaka ndi zinthu zina za mkaka zimakhala ndi tryptophan, zomwe zingathandize kugona.
• Ngati mungathe, pewani khofi, khola ndi caffeine, ndi zakumwa zamagetsi kwathunthu. Ngati simungathe kuwapewa, yesetsani kuti musakhale nawo pambuyo pa nthawi yamadzulo.
• Mowa umatha kukulitsa zizindikilo zanu ndipo nthawi zambiri kumabweretsa kugona kosokoneza.

Nicotine imalimbikitsa thupi ndipo zimapangitsa kuti zikhale zovuta kugona. Izi zimaphatikizapo ndudu komanso fodya wopanda utsi. Ndiye ngati mumasuta, ganizirani zosiya.

Gulu la mankhwala opatsirana pogonana otchedwa SSRIs awonetsedwanso kuti amathandizira pakuwala kotentha.

Kuuma kwa nyini kungathetsedwe pogwiritsa ntchito mafuta osungunuka m'madzi osungunuka nthawi yogonana. Musagwiritse ntchito mafuta odzola.

• Pazithunzithunzi za ukazi zodzikongoletsera amapezekanso ndipo zitha kuthandiza kuwuma kwa ukazi.
• Funsani omwe amakupatsirani mankhwala okhudza ukazi wa estrogen.

Mukakhala musanakhale ndi chaka chimodzi, simuli pachiwopsezo chokhala ndi pakati. Zisanachitike, gwiritsani ntchito njira zakulera kuti muchepetse kutenga pakati. Musagwiritse ntchito mafuta amchere kapena mafuta ena mukamagwiritsa ntchito kondomu, chifukwa amawononga kondomu kapena ma diaphragms.

Zochita za Kegel zitha kuthandizira kutulutsa kwa nyini ndikuthandizani kuti muchepetse kutuluka kwa mkodzo.

Kupitilizabe kuchita zogonana ndikofunikira kuti muzichita zogonana.

Fikirani kwa anthu ena. Pezani munthu amene mumamukhulupirira (monga mnzanu, wachibale, kapena woyandikana naye) yemwe angakumvereni ndi kukuthandizani. Nthawi zambiri, kumangolankhula ndi munthu kumathandiza kuti muchepetse nkhawa komanso kusokonezeka kwa kusamba.

Muzichita masewera olimbitsa thupi. Ikhoza kukuthandizani kuti mukhale ndi thanzi labwino komanso kuti mafupa anu akhale olimba.

Mufunikira calcium yokwanira ndi vitamini D kuti muteteze mafupa (osteoporosis):

• Mumafunikira calcium ya 1,200 mg patsiku kuchokera kuzakudya kapena zowonjezera. Idyani zakudya zamtundu wa calcium, monga tchizi, masamba obiriwira obiriwira, mkaka wopanda mafuta ambiri ndi mkaka wina, salimoni, sardini, ndi tofu, kapena tengani calcium supplement. Mutha kupanga mndandanda wa calcium yomwe ili mchakudya chanu kuti mudziwe kuchuluka kwa calcium yomwe mumapeza kuchokera pazakudya zanu. Ngati mugwera pansi pa 1,200 mg, onjezerani zowonjezera kuti mupange zotsalazo.
• Mufunika mavitamini D 800 mpaka 1,000 patsiku. Zakudya ndi kuwala kwa dzuwa zimapereka zina. Koma amayi ambiri otha msinkhu amafunika kumwa mavitamini D owonjezera.
• Zowonjezera za calcium ndi vitamini D zitha kutengedwa ngati zowonjezera zowonjezera kapena kuphatikiza chimodzi.
• Ngati muli ndi mbiri ya miyala ya impso, kambiranani ndi omwe amakupatsani chithandizo choyamba.

Pambuyo pa kusintha kwa thupi, chiopsezo cha mayi cha matenda a mtima ndi sitiroko chimakwera. Funsani omwe akukuthandizani pazomwe muyenera kuchita kuti muchepetse kuthamanga kwa magazi, cholesterol, ndi zina zomwe zingayambitse matenda amtima.

Itanani woyang'anira zaumoyo wanu ngati mukukumana kuti simutha kuthana ndi vuto lakusamba ndikusamalira kunyumba kokha.

Komanso itanani ngati muli ndi magazi osamba osazolowereka, kapena ngati muli ndi malo owonekera kapena akutuluka magazi chaka chimodzi kapena kupitilira pamenepo.

Perimenopause - kudzisamalira; Timadzi m'malo mankhwala - kudzikonda; Kudzisamalira

ACOG Yesetsani Bulletin Na. 141: kuwongolera zizindikiritso za kutha msinkhu. Gynecol Woletsa. 2014; 123 (1): 202-216. PMID: 24463691 www.ncbi.nlm.nih.gov/pubmed/24463691. (Adasankhidwa)

Lobo RA. Kusamba kwa thupi ndi chisamaliro cha mkazi wokhwima: endocrinology, zotsatira zakusowa kwa estrogen, zovuta zamankhwala othandizira mahomoni, ndi njira zina zamankhwala. Mu: Lobo RA, Gershenson DM, Lentz GM, Valea FA, olemba. Gynecology Yambiri. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2017: mutu 14.

Skaznik-Wikiel ME, Traub ML, Santoro N. Kutha msambo. Mu: Jameson JL, De Groot LJ, de Kretser DM, et al, olemba. Endocrinology: Akuluakulu ndi Ana. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier Saunders; 2016: chap 135.

Gulu Laupangiri wa NAMS 2017 Hormone Therapy Position Statement. Mauthenga a 2017 othandizira ma hormone a North American Menopause Society. Kusamba. 2017; 24 (7): 728-753. PMID: 28650869 www.ncbi.nlm.nih.gov/pubmed/28650869. (Adasankhidwa)