Chitani Zonse Bwino Pa Nthawi Yanu Yosamba

Zamkati

• Konzani Ulaliki Waukulu umenewo
• Funsani Crush Yanu
• Menyani Gym
• Pezani Zopanga
• Dzichepetseni Nokha
• Onaninso za

Pokhapokha mutakonzekera ulendo wapanyanja kapena mukufuna kuvala zoyera pamwambo waukulu, mwina simukhala ndi nthawi yambiri yakusamba. Koma mungafune kuyamba: Kukwera kwachilengedwe ndi kugwa kwa mahomoni anu mwezi wonse kumatha kukhudza kuposa momwe mukuganizira.

Mwachitsanzo, kusiya kusuta, kumakhala kosavuta kwa azimayi omwe amatulutsa ndudu m'masabata awiri isanakwane nthawi yawo yotsatira (yomwe imadziwika kuti gawo luteal la kusamba kwanu), pamene milingo ya estrogen ndi progesterone ili pamwamba, kafukufuku watsopano amapeza. Chilakolako cha nikotini chimakhala choipitsitsa mutangotha ​​msinkhu, mu zomwe zimatchedwa follicular phase. (Kodi e-Cigarettes Ndi Njira Yathanzi Yothetsera Kuunika?) Pano, njira zina zisanu zopangira kuti msambo wanu ukhale wothandiza kwa inu.

Konzani Ulaliki Waukulu umenewo

Zithunzi za Corbis

Ngati mukuyang'anira kutumiza maitanidwe a kalendala, yesani kusankha tsiku loyamba la nthawi yanu: Poyerekeza ndi azimayi omwe ali mgulu luteal, omwe ali mkati mwa follicular gawo (kapena masiku pafupifupi 6 mpaka 10 mu 28 -day cycle) amalankhula bwino, akuwonetsa kafukufuku kuchokera Psychological Medicine. Yesetsani kupewa sabata kapena nthawi yanu isanakwane, chifukwa PMS imatha kuyambitsa ubongo waubongo.

Funsani Crush Yanu

Zithunzi za Corbis

Amuna amapeza akazi okongola kwambiri pakati pa masiku 11 mpaka 15 m'mayendedwe awo (kumapeto kwa follicular phase), pamene milingo ya progesterone imakhala yotsika komanso kubereka kumakhala kwakukulu, malinga ndi kafukufuku wa kafukufukuyu. Ma Hormoni ndi Makhalidwe. Patsiku loyamba, ganizirani zovina: Kafukufuku akuwonetsa kuti nawonso amakusangalatsani kwambiri. Muli pachibwenzi kale? Gwirani mnyamata wanu ndikulowa m'thumba. Apa ndipamene mumamverera kuti ndizovuta kwambiri.

Menyani Gym

Zithunzi za Corbis

Mukakhala kuti mukutupa komanso kupsinjika, chinthu chomaliza chomwe mukufuna kuchita ndikugwira ntchito - koma ndi nthawi yake ndendende. ayenera tuluka thukuta lako. Kugwira ntchito pafupipafupi kumachepetsa zizindikiritso za PMS ngati kukokana, malinga ndi American College of Obstetrics and Gynecologists. Ndipo ngakhale mutha kuyimbanso kulimba ngati mukumva kuti mukuvutikira, zikuwoneka kuti palibe chifukwa chokhudzana ndi msambo, ofufuza adapeza. Musanafike ku masewera olimbitsa thupi, phunzirani zambiri za Zomwe Nthawi Yanu Imatanthauza Ndondomeko Yanu Yolimbitsa Thupi.

Pezani Zopanga

Zithunzi za Corbis

Pafupifupi tsiku la ovulation 14, perekani kapena kutenga tsiku limodzi kapena awiri-anu mahomoni opatsa mphamvu, omwe amathandiza mazira anu kukhwima, ma spikes. Malinga ndi katswiri wamagulu ophatikiza a Marcelle Pick, ob-gyn komanso wolemba wa Kodi Ndiine Kapena Ndi Mahomoni Anga?, kuwonjezeka kumeneku kumabweretsa chidwi komanso luso. Sakanizani mphamvu muzinthu zanu zopanga, monga kulemba, kujambula, kapena kuphika. (Onaninso Njira zina zapamwamba zotsitsira Minofu Yanu Yamaganizo.)

Dzichepetseni Nokha

Zithunzi za Corbis

Pakati pa luteal-kuyambira ovulation mpaka tsiku lomwe nthawi yanu isanakwane-mahomoni amakhala okwera, ndipo mwina mumakhala opsinjika kwambiri komanso otengeka mtima kuposa masiku onse. Pick amalimbikitsa kumvetsera nthawi yomwe mumakhala osasangalala mwezi uliwonse. Pamasiku amenewo, konzekerani chinthu chapadera komanso chotsitsimula nokha, monga kutikita minofu kapena kusamba kotentha.

Onaninso za