Njira 7 Zothana ndi Kutopa Musanafike Nyengo Yanu

Zamkati

• Kodi nkwachibadwa kumva kutopa usanakwane?
• Nchiyani chimakupangitsani inu kumva kutopa musanapite msambo?
• Momwe mungalimbane ndi kutopa kusanachitike
• Malangizo olimbana ndi kutopa
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika
• Kukonza Zakudya: Zakudya Zomenya Kutopa

Mutha kukhala ndi zovuta zina musanakwane mwezi uliwonse. Kukhazikika, kuphulika, ndi kupweteka mutu ndizofala kwa premenstrual syndrome (PMS), komanso kutopa.

Kumva kutopa ndi kusowa mndandanda nthawi zina kumapangitsa kuti zochita zanu za tsiku ndi tsiku zikhale zovuta. Nthawi zina, kutopa kumatha kukhala kovuta kwambiri kotero kuti kumakulepheretsani kupita kuntchito, kusukulu, kapena ngakhale kuchita zinthu zomwe mumakonda.

Nazi izi zomwe zimakupangitsani kuti mukhale otopa musanakhale msambo komanso zomwe mungachite kuti muwonetsetse kuti nthawi yanu yamwezi ikuzungulira.

Kodi nkwachibadwa kumva kutopa usanakwane?

Inde. M'malo mwake, kutopa ndi chimodzi mwazizindikiro za PMS. Chifukwa chake ngakhale zimakhala zosasangalatsa komanso zosasangalatsa kumva kuti mulibe mphamvu patangotsala nthawi pang'ono kuti mulowe msambo, sizachilendo.

Nthawi zambiri, kumva kuti ndatopa nthawi yanu isanakwane simakhala ndi nkhawa. Komabe, kutopa kwambiri komwe kumayenderana ndi malingaliro ena kumatha kukhala chizindikiro cha premenstrual dysphoric disorder (PMDD), mtundu woopsa kwambiri wa PMS womwe nthawi zambiri umafuna chithandizo.

PMDD nthawi zambiri imachitika pafupifupi masiku 7 mpaka 10 isanachitike nthawi ndipo imakhala ndi zizindikilo zambiri monga PMS. Kuphatikiza pa zizindikiro monga kutopa, kuphulika, mavuto am'mimba, komanso kupweteka mutu, anthu omwe ali ndi PMDD amakhala ndi zizindikiritso monga:

• kulira
• mkwiyo
• chisoni
• kusowa chidwi pazinthu zanthawi zonse komanso maubale
• kumverera mopanda ulamuliro
• kupsa mtima

Nchiyani chimakupangitsani inu kumva kutopa musanapite msambo?

Kutopa nthawi isanakwane kumaganiziridwa kuti kumalumikizidwa ndi kusowa kwa serotonin, mankhwala amubongo omwe angakhudze kusangalala kwanu. Nthawi yanu isanayambe mwezi uliwonse, ma serotonin anu amatha kusintha kwambiri. Izi zitha kupangitsa kuti mulowe mu mphamvu yanu, zomwe zingakhudzenso mtima wanu.

Kutopa kwanu kungayambitsenso chifukwa cha kugona komwe kumakhudzana ndi zizindikilo zanu zakusamba. Zizindikiro za PMS monga kuphulika, kuponda, komanso kupweteka mutu kumatha kukupangitsani kugona usiku. Komanso, kutentha kwa thupi kwanu kumawonjezeka nthawi yanu isanakwane, zomwe zingapangitsenso kuti zikhale zovuta kugona.

Momwe mungalimbane ndi kutopa kusanachitike

Ngati mukukumana ndi vuto locheperako la kutopa kusanachitike, pali njira zothetsera izi. Nawa maupangiri:

Malangizo olimbana ndi kutopa

1. Pangani chizoloŵezi chabwino chogona musanagone. Izi ndizofunikira makamaka masiku asanakwane nyengo yanu. Kuchita bwino nthawi yogona kungaphatikizepo kusamba mosangalala madzulo, kudumpha nthawi yotchinga ola limodzi musanagone, kugona nthawi imodzimodzi usiku uliwonse, komanso kupewa kudya kwambiri ndi khofiine maola anayi kapena asanu musanagone.
2. Yang'anani pa zakudya zopanda shuga. Kudya chakudya chopatsa thanzi komanso kupewa mowa kumathandizira kuti mukhale ndi mphamvu zambiri. Yesetsani kupewa zakudya ndi zakumwa ndi shuga wowonjezera, monga ma sodas ndi zakumwa zamagetsi. Izi zonse zimatha kuyambitsa shuga wamagazi, ndikutsatiridwa ndi kuwonongeka kwa mphamvu.
3. Sankhani masewera olimbitsa thupi anu. Malinga ndi a, kuchita masewera olimbitsa thupi pang'ono kungathandize kukulitsa mphamvu zanu, kuchepetsa chidwi, ndikuchepetsa zizindikiritso zambiri za PMS. Yesetsani kuti musamachite masewera olimbitsa thupi mkati mwa maola angapo musanagone chifukwa zomwe zingapangitse kuti zikhale zovuta kugona.
4. Yesani Chitchainamankhwala. Ndemanga ya 2014 idapeza kusintha kwakukulu kwa PMS ndi PMDD - kuphatikiza kutopa - ndi iwo omwe amagwiritsa ntchito mankhwala azitsamba achi China ndikuchiritsa kuti athetse matenda awo. Vitex agnus-castus, St. John's wort, ndi ginkgo biloba anali ena mwa mankhwala azitsamba owunikidwa.
5. Sungani chipinda chanu chogona. Gwiritsani ntchito mafani, chowongolera mpweya, kapena tsegulani zenera kuti chipinda chanu chikhale pakati pa 60 ndi 67 ° F (15.5 mpaka 19.4 ° C). Kuchita izi kungakuthandizeni kugona ndi kugona, ngakhale kutentha kwanu kwakuthupi.
6. Khalani hydrated. Musaiwale kudzisunga ndi kumwa madzi osachepera magalasi 8 tsiku lililonse. Kusowa madzi m'thupi kumatha kukupangitsani kuti mukhale otopa komanso olefuka, komanso kungapangitse kuti zina za PMS zizikhala zovuta.
7. Yesani njira zopumulira. Yesetsani kugwiritsa ntchito njira zopumira zomwe zimalimbikitsa kupumula musanagone. Zosankha zina ndi monga kupuma mwamphamvu, kusinkhasinkha, komanso kupumula kopitilira muyeso. Mwinanso mungafune kulingalira zamankhwala kapena kuyankhula zothandizira kuti muchepetse nkhawa zomwe mungakhale nazo musanakhale ndi nthawi.

Nthawi yoti muwonane ndi dokotala

Nthawi zambiri, kuchita masewera olimbitsa thupi, kudya chakudya chopatsa thanzi, kukhala ndi madzi okwanira, komanso kukhala ndi chizolowezi chogona musanagone kungathandize kukulitsa mphamvu ndikupangitsanso kugona.

Ngati mukumvanso kuti mwatopa komanso mukuvutika kugwira ntchito, onetsetsani kuti mwatsata ndi dokotala wanu kuti mukayesedwe ku PMDD kapena kuti muwone ngati pali vuto lina lomwe limayambitsa kutopa kwanu.

Kupeza chithandizo cha PMDD kumatha kuchepetsa kwambiri zizindikilo zanu, kuphatikizapo kutopa. Mankhwala ena wamba a PMDD ndi awa:

• Mankhwala opatsirana pogonana. Serotonin reuptake inhibitors (SSRIs), monga fluoxetine (Prozac) ndi sertraline (Zoloft) apezeka kuti achepetsa kutopa, amachepetsa zizindikiritso, kuchepetsa kulakalaka chakudya, komanso kupititsa patsogolo kugona.
• Mapiritsi oletsa kubereka. Mapiritsi oletsa kubereka omwe amakuletsani kutuluka magazi amatha kuchepetsa kapena kuthetsa zizindikiro za PMDD.
• Zowonjezera zakudya. Akatswiri amalimbikitsa kumwa ma calcium mamiligalamu 1,200 patsiku (kudzera muzakudya ndi zowonjezera), komanso vitamini B-6, magnesium ndi L-tryptophan. Lankhulani ndi dokotala musanayambe zakudya zilizonse zowonjezera.

Mfundo yofunika

Kumva kutopa musanakhale msambo ndi chizindikiro chodziwika bwino cha PMS, koma imatha kukuyimirani. Njira zodzisamalira monga kuchita masewera olimbitsa thupi nthawi zonse, njira zopumulira, komanso kudya zakudya zopatsa thanzi kumatha kusintha. Momwemonso chizolowezi chabwino chogona musanafike chomwe chimakuthandizani kupumula ndikukonzekera malingaliro ndi thupi lanu kuti mugone.

Nthawi zina, kutopa kumakhala kovuta kuchiza. Ngati mukuganiza kuti mutha kukhala ndi PMDD kapena matenda ena, konzekerani ndi dokotala wanu kuti mukapeze chithandizo chamankhwala. PMDD imachiritsidwa ndipo, ndi chisamaliro choyenera, mutha kusiya kutopa kusanachitike.

Kukonza Zakudya: Zakudya Zomenya Kutopa