Matenda a Premenstrual - kudzisamalira

Matenda a Premenstrual, kapena PMS, amatanthauza zizindikilo zingapo zomwe nthawi zambiri zimakhala:

• Yambirani theka lachiwiri la msambo wa mayi (masiku 14 kapena kupitilira tsiku loyamba lomaliza kusamba)
• Pitani pakadutsa masiku 1 kapena 2 mutayamba kusamba

Kusunga kalendala kapena diary yazizindikiro zanu zingakuthandizeni kuzindikira zomwe zikukuvutitsani kwambiri. Kulemba zizindikiro zanu pakalendala kungakuthandizeni kumvetsetsa zomwe zingayambitse matenda anu. Ikhoza kuthandizanso omwe akukuthandizani kuti asankhe njira yomwe ingakuthandizeni kwambiri. M'malemba anu kapena kalendala yanu, onetsetsani kuti mwalemba:

• Mtundu wazizindikiro zomwe muli nazo
• Zizindikiro zanu ndizovuta kwambiri
• Zizindikiro zanu zimatenga nthawi yayitali bwanji
• Kodi matenda anu adayankha kuchipatala chomwe mudayesa
• Ndi nthawi yanji yomwe mumazungulira pomwe zizindikilo zanu zimachitika

Mungafunike kuyesa zinthu zosiyanasiyana kuti muchiritse PMS. Zinthu zina zomwe mumayesa zitha kugwira ntchito, ndipo zina sizingagwire ntchito. Kusunga zizindikiro zanu kungakuthandizeni kupeza mankhwala omwe amakuthandizani kwambiri.

Kukhala ndi moyo wathanzi ndiye gawo loyamba pakusamalira PMS. Kwa amayi ambiri, kusintha kwa moyo paokha ndikwanira kuti athe kuwonetsa zizolowezi zawo.

Kusintha kwa zomwe mumamwa kapena kudya kumatha kuthandizira. Pakati pa theka lachiwiri lanu:

• Idyani chakudya choyenera chomwe chimaphatikizapo mbewu zonse, ndiwo zamasamba, ndi zipatso. Musakhale ndi mchere kapena shuga pang'ono.
• Imwani madzi ambiri ngati madzi kapena madzi. Pewani zakumwa zozizilitsa kukhosi, mowa, kapena chilichonse chokhala ndi caffeine.
• Idyani pafupipafupi, zakudya zazing'ono kapena zokhwasula-khwasula m'malo mwazakudya zazikulu zitatu. Mukhale ndi china choti muzidya osachepera maola atatu aliwonse. Koma osadya kwambiri.

Kuchita masewera olimbitsa thupi mwezi wonse kumatha kuchepetsa kuchepa kwa matenda anu a PMS.

Wothandizira anu akhoza kukulangizani kuti mutenge mavitamini kapena zowonjezera.

• Vitamini B6, calcium, ndi magnesium zitha kulimbikitsidwa.
• Mankhwala a Tryptophan amathanso kukhala othandiza. Kudya zakudya zomwe zili ndi tryptophan kungathandizenso. Zina mwa izi ndi zopangidwa ndi mkaka, nyemba za soya, mbewu, tuna, ndi nkhono.

Kuchepetsa ululu, monga aspirin, ibuprofen (Advil, Motrin, ndi ena), naproxen (Naprosyn, Aleve), ndi mankhwala ena amatha kuthandizira zizindikilo za kupweteka kwa mutu, kupweteka kwa msana, kusamba kwa msambo, komanso kupwetekedwa mtima.

• Uzani wothandizira wanu ngati mukumwa mankhwalawa masiku ambiri.
• Wothandizira anu akhoza kukupatsani mankhwala opweteka kwambiri kuti asamveke bwino.

Woperekayo akhoza kukupatsani mapiritsi oletsa kubereka, mapiritsi amadzi (okodzetsa), kapena mankhwala ena ochizira matenda.

• Tsatirani njira zowatengera.
• Funsani za zovuta zomwe zingachitike ndikuwuzani omwe akukuthandizani ngati muli nazo.

Kwa amayi ena, PMS imakhudza momwe amasangalalira komanso momwe amagonera.

• Yesetsani kugona mokwanira mwezi wonse.
• Yesetsani kusintha mikhalidwe yanu yakugona musanamwe mankhwala osokoneza bongo. Mwachitsanzo, muzichita zinthu mwakachetechete kapena kumvetsera nyimbo zolimbikitsa musanagone.

Kuti muchepetse nkhawa komanso kupsinjika, yesani:

• Kupuma kozama kapena kupumula kwa minofu
• Yoga kapena zolimbitsa thupi zina
• Kusisita

Funsani omwe akukuthandizani za mankhwala kapena chithandizo chamankhwala ngati matenda anu akukulira.

Itanani omwe akukuthandizani ngati:

• PMS yanu siyimachoka ndikudziyang'anira nokha.
• Muli ndi zotupa zatsopano, zachilendo, kapena zosintha m'matumbo anu.
• Mwatuluka m'mphuno mwanu.
• Muli ndi zizindikiro zakukhumudwa, monga kukhumudwa kwambiri, kukhumudwa mosavuta, kuonda kapena kunenepa, mavuto ogona, ndi kutopa.

PMS - kudzisamalira; Matenda a premenstrual dysphoric - kudzisamalira

• Mpumulo wa kupweteka kwa msambo

Akopiya AL. Matenda a Premenstrual ndi dysmenorrhea. Mu: Mularz A, Dalati S, Pedigo R, olemba., Eds. Zinsinsi za Ob / Gyn. Wolemba 4. Philadelphia, PA: Elsevier; 2017: mutu 2.

Katzinger J, Hudson T. Premenstrual matenda. Mu: Pizzorno JE, Murray MT, olemba., Eds. Buku Lopangira Zachilengedwe. 5th ed. Philadelphia, PA: Elsevier; 2021: mutu 212.

Mendiratta V, Lentz GM. Matenda a pulayimale ndi sekondale, premenstrual syndrome, ndi premenstrual dysphoric disorder: etiology, matenda, kasamalidwe. Mu: Lobo RA, Gershenson DM, Lentz GM, Valea FA, olemba. Gynecology Yambiri. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2017: mutu 37.

• Matenda a Premenstrual