Malangizo Othandizira a PMS Okuthandizani Kuti Muthane Ndi Mahomoni Anu

Zamkati

• Chitani masewera olimbitsa thupi
• Zakudya zopatsa thanzi
• Ma carbs
• Mapuloteni
• Mafuta
• Micronutrients
• Zowonjezera
• Zamgululi CBD
• Kutema mphini
• Onaninso za

Ziphuphu, kutupa, kusinthasintha kwamalingaliro… yayandikira nthawi ya mweziwo. Takhala pafupifupi tonsefe: Matenda a Premenstrual (PMS) akuti amakhudza azimayi 90 pa 100 aliwonse omwe ali ndi vuto lakusamba - makamaka sabata asanayambe msambo (kutuluka magazi) - ali ndi zizindikilo zomwe zimayamba chifukwa cha zovuta (zotupa, zotopa ) kufooketsa (kupweteka kwa mutu, mutu, etc.), malinga ndi US Department of Health & Human Services.

"Kusamba kumakhudza kuchuluka kwa mahomoni, makamaka estrogen ndi progesterone," akufotokoza Angela Le, D.A.C.M., L.A.C., dokotala wa zamankhwala aku China komanso woyambitsa wa Fifth Avenue Fertility Wellness. "Ngati mahomoniwa sanayendetsedwe bwino, zizindikilo zina zomwe zimatha kupezeka ndi monga kutopa, kudzimbidwa, kudzimbidwa, kutsekula m'mimba, kupweteka kwa m'mawere, kuchepa kapena kudya kwambiri, kunenepa, kusowa tulo, kusinthasintha kwamaganizidwe, komanso kusokonezeka kwamalingaliro monga mkwiyo, kukwiya, nkhawa, ndi kukhumudwa. "

N’zoona kuti kusinthasintha kwa timadzi ta m’thupi pa nthawi imene muli kusamba n’kwachibadwa, akufotokoza motero Catherine Goodstein, M.D., ob-gyn pa Carnegie Hill Ob/gyn ku New York City. "Kukhala ndi progesterone kukhala timadzi tambiri mu luteal ndikwabwinobwino, koma kulamulira komweko kungapangitse PMS kukhala yovuta kwambiri kwa azimayi."

Koma chifukwa chakuti zizindikiro za PMS ndizofala sizikutanthauza kuti muyenera kukhala pansi ndi kuthana nazo. "Azimayi ali okonzeka kulandira PMS monga gawo lathu m'moyo, koma sizowona," akutero Alisa Vitti, H.H.C., wothandizira zaumoyo, wothandizira zakudya, komanso woyambitsa FLO Living, malo azachipatala pa intaneti omwe amadzipereka pamavuto a mahomoni.

"Lingaliro lolakwika lalikulu ndilakuti ululu ndi nthawi yathu ndi 'zabwinobwino' ndikuti timangoyenera 'kuyamwa,'" akubwerezabwereza Lulu Ge, woyambitsa ndi CEO wa Elix, mankhwala owonjezera a zitsamba omwe amapangidwa kuti athetse PMS. "Kwanthawi yayitali, anthu apanga nyengo kukhala nkhani yochititsa manyazi ndikusunga zowawa zathu patokha kutilepheretsa kupeza mayankho achilengedwe komanso osakhudza zoyipa. Ndikuganiza kuti ndizopusa kuti azimayi 58 pa 100 aliwonse amapatsidwa njira zolerera za mahomoni -lemba zizindikiro zokhudzana ndi msambo pamene idapangidwa kuti ikhale njira yolerera."

Ndizowona: Njira yolera yoteteza mahormoni imagwiritsidwa ntchito ngati mankhwala othandiza a PMS kwa azimayi omwe ali ndi zizindikilo zowopsa. Izi zimagwira ntchito chifukwa mapiritsi oletsa kubereka amalepheretsa kutuluka kwa dzira ndi kukwera kwa progesterone, akutero Dr. Goodstein. Ndipo, zowonadi, mutha "kuwona zochiritsa" mwa kumwa mankhwala a OTC pakhungu kapena m'mimba - koma zomwe sizigwira muzu wamavuto (mahomoni) kapena kuthandizira zizindikilo zovuta monga kusokonezeka kwam'mutu kapena ubongo waubongo.

Koma ngati simukufuna kumwa mapiritsi oletsa kubereka kungoyang'anira PMS, muli ndi mwayi. Pali mankhwala achilengedwe a PMS ndi machiritso omwe mungagwirizane ndi zizindikiro zanu ndi zomwe zingakuthandizeni kuti nthawi ino ya mwezi ikhale yopirira.

"Palibe azimayi awiri omwe amasamba mofanana," akutero a Eve Persak, M.S. R.D.N. "Kupanga makonda kumathandiza-makamaka ngati PMS imasokoneza kwambiri moyo wanu mwezi uliwonse. Pamene njira yanu ikugwirizana ndi zosowa zanu zapadera, nthawi zambiri zimakhala zosavuta komanso zogwira mtima pothana ndi zizindikiro zanu."

Simukudziwa kuti tiyambire pati? Akatswiri amayesa mankhwala ena abwino kwambiri a PMS, kuphatikiza zosankha zonse ndi mankhwala achilengedwe a PMS monga kuwunika kudya zakudya zopatsa thanzi ndikusuntha mankhwala azitsamba achilengedwe komanso azitsamba.

Chitani masewera olimbitsa thupi

"Kusintha kwamaganizidwe a PMS kumayambitsidwa ndi kusintha kwama mahomoni komwe kumatha kusokoneza ntchito ya serotonin," akutero a Lola Ross, woyambitsa mnzake komanso wazakudya pa Moody Month, pulogalamu yazimayi ndi kutsatira ma hormone. "Kuchita masewera olimbitsa thupi kumathandiza kulimbikitsa serotonin ndi dopamine, ma neurotransmitters anu achimwemwe." (Zikomo, wothamanga kwambiri!)

Ndikoyenera kudziwa kuti, chifukwa cha kusintha kwa mahomoni, thupi lanu limachita mosiyanasiyana magawo onse azungulira lanu. Pa nthawi ya luteal ya kuzungulira kwanu (pamene zizindikiro za PMS zimachitika), thupi lanu limakonzekera kukhetsa khoma la chiberekero ndi kukwera kwa progesterone. "Zotsatira zoziziritsa za progesterone zimatha kuchepetsa mphamvu ndi kumveka bwino m'maganizo zomwe sizingalimbikitse kulimbitsa thupi kwambiri," akutero Ross. Chifukwa chake ngakhale masewera olimbitsa thupi angakuthandizeni kumva bwino m'maganizo, mwina simungakhale ndi mphamvu zopita kukalasi la HIIT. Kuchita masewera olimbitsa thupi pang'ono, monga tai chi kapena yoga yoga yobwezeretsa, kudzakuthandizani kuchepetsa kupsinjika kwa adrenal (ma adrenal gland pamwamba pa impso zanu kuyankha kupsinjika ndikutulutsa ma cortisol ndi mahomoni a adrenaline) komanso kuthandizira kufalikira kwabwino, atero a Ross. (Zogwirizana: Zinthu 6 Zomwe Muyenera Kudziwa Zokhudza Kugwiritsa Ntchito Nthawi Yanu)

Kuphatikiza pa kuchita masewera olimbitsa thupi pang'onopang'ono panthawi ya luteal, Ross amalimbikitsa kuchita masewera olimbitsa thupi nthawi zonse kuti athandize kuchepetsa nkhawa komanso kuthandizira dongosolo lamanjenje."Kulimbitsa thupi kwambiri kumakhala kofunikira kwambiri pa gawo la follicular [kuyambira tsiku loyamba la nthawi yanu kudzera mu ovulation], pamene estrogen ili pamwamba, yomwe imabweretsa kumveka bwino m'maganizo, kutsimikiza komanso kuwongolera shuga wamagazi, zomwe zimathandiza kuwongolera mphamvu. milingo, "akutero. "Kuthamanga kwambiri kwa estrogen panthawi yopanga ovulation [pakati pakazunguliridwe kako] kungatanthauze kuti ungapeze mphamvu ikadali yayitali kwambiri komanso kulimba ndikwabwino ... Chifukwa chake gawo la ovulation ndi nthawi yabwino yoyenda m'njira zazitali kapena zoyenda zamkati. "

Zakudya zopatsa thanzi

Kafukufuku wochulukirapo akuwonekera pokhudzana ndi gawo la zakudya m'thupi lanu pakuwongolera matenda ndi kutupa komanso momwe chakudya chimakhudzira momwe mumamvera. Zotsatira zake, ndizomveka kuti zakudya zitha kuthandizira kuchepetsa zizindikilo za PMS; powonjezera (kapena kuchotsa) zinthu zoyenera muzochita zanu m'masiku omwe akutsogola komanso mkati mwazungulire, mutha kuthandiza kuthana ndi zizolowezi.

Zowonadi, "kuchepa kwa michere ndi komwe kumayambitsa kusamvana kwama mahomoni," akutero Katie Fitzgerald, M.S. Mutha kusintha kusintha kwa zakudya zanu ngati njira yothandizira PMS pogwiritsa ntchito malangizo ena pansipa.

Ma carbs

Persak amalimbikitsa kuwonjezera chakudya chamagulu onse (monga quinoa, oats, teff, dzungu, mbatata, chimanga) pa ma carbs osinthidwa (monga mikate yoyera, pasitala, ndi mpunga), chifukwa zitha kuthandiza kuwongolera shuga wamagazi kuti zithandizire kuti zizikhala zolimba ndikupatsanso kukhutira kwakutali mukatha kudya.

Mapuloteni

Tchizi, mbewu, ndi nyama zambiri zimakhala ndi amino acid (zomangira zomanga thupi) zomwe zingathandize ndi zizindikiritso za PMS. Makamaka, amino acid tyrosine imapangitsa kuti thupi lipange dopamine (hormone ya chisangalalo) ndipo amino acid tryptophan imathandizira kupanga thupi la serotonin (mankhwala a muubongo omwe amapangitsa kukhala bata), akutero Persak. Amalangiza makamaka nthanga za maungu, tchizi, parmesan tchizi, soya, nkhuku, ndi mafuta a tirigu wathunthu chifukwa ali ndi ma amino acid omwe atchulidwawa.

Mafuta

Nsomba zamadzi ozizira, monga saumoni, mulinso omega-3 fatty acids, omwe amayang'anira zizindikilo zomwe zimakhudzana ndi PMS. "Ma Omega-3 fatty acids angathandize kuchepetsa zizindikiro za PMS (monga kuvutika maganizo ndi kuda nkhawa, kusaganizira bwino) komanso zizindikiro za thupi (kutupa, kupweteka kwa mutu, ndi mabere)," akutero. (Zokhudzana: Kodi Kupalasa Mbeu Ndi Chiyani Ndipo Kungakuthandizeni Nthawi Yanu?)

Micronutrients

Calcium, magnesium, potaziyamu, ndi vitamini B6 zonse ndi micronutrients zomwe Persak amalangiza makasitomala kuti aziwonjezera kudya kudzera pazakudya, kapena zowonjezera ngati zingafunike.

• Calcium: "Mavitamini a calcium amawoneka kuti amalowa mu gawo la luteal la msambo (nthawi isanafike)," anatero Persak, kutanthauza zakudya za calcium monga organic mkaka, broccoli, masamba obiriwira, ndi tofu. "Dontho ili limakhulupirira kuti limathandizira kukhala osangalala komanso osakhazikika."
• Mankhwala enaake a: "Kupititsa patsogolo kwa magnesium kwawonetsedwa kuti kumapangitsa kuti madzi asungidwe bwino komanso kusungunuka kwa mawere, kuthandizira thupi kugona komanso kumathandizanso kupumula," akutero Persak, akuloza ku zakudya zokhala ndi magnesium monga avocado, masamba obiriwira amdima, ndi cacao. (Onani: Ubwino wa Magnesium ndi Momwe Mungapezere Zambiri)
• Potaziyamu: "Potaziyamu ndi electrolyte ya thupi yomwe imasiyanitsa sodium ndipo imathandiza kuteteza madzi kuti asasonkhanitse minyewa," akutero Persak. "Powonjezera zakudya za mchere umenewu (kuchokera ku nthochi, dzungu, nkhaka, chivwende, masamba obiriwira, broccoli, ndi nyemba) akazi amatha kuchepetsa kudya kwawo kwa mchere ndikumasula madzi ena mosavuta."
• Vitamini B6: Pomaliza, Persak akugogomezera kufunikira kwa vitamini B6, yomwe imakhulupirira kuti imathandizira kuthetsa kupweteka kwa m'mawere, kusungunuka kwamadzimadzi, kukhumudwa, komanso kutopa. Akuti zakudya zapamwamba kwambiri za vitaminiyi ndi: salimoni, nkhuku, tofu, nkhumba, mbatata, nthochi, mapeyala, ndi pistachios.

Ponena za zakudya zomwe muyenera kupewa, Persak amavomereza kuti izi ndi zakudya zomwe mungafune kwambiri nthawi yanu ikayandikira chifukwa cha kuchuluka kwa progesterone (komwe kumawonjezera chilakolako chanu): mbewu zoyeretsedwa (mkate, pasitala, crackers, makeke), zotsekemera. (ngakhale uchi ndi mapulo), magawo akulu azipatso, mchere ndi zakudya zamchere (zakudya zamzitini, chakudya chofulumira, msuzi), caffeine, ndi mowa.

"Kudya mopitilira gawo lalikulu la carb lomwe limakhala ndi fiber yochepa kapena yopanda fiber kungayambitse kusintha kwakukulu kwa shuga m'magazi, komwe kumatha kukulitsa kusinthasintha kwamaganizidwe, kulimbikitsa kulakalaka, kupweteka pamutu kupweteka, ndikuthandizira kutukusira konse," akufotokoza Persak .

Zowonjezera

"Ngakhale ndi zakudya zopatsa chidwi kwambiri, zimakhala zovuta kupeza chilichonse chomwe mungafune," akutero Fitzgerald. Ndipamene zowonjezera zowonjezera zingayambe kugwira ntchito. (Zindikirani: Zowonjezera sizimayendetsedwa ndi Food and Drug Administration (FDA) ndipo zingasokoneze mankhwala omwe amaperekedwa ndi dokotala. Funsani dokotala wanu ndi/kapena katswiri wa zakudya musanayambe kumwa mankhwala aliwonse owonjezera kuti muwonetsetse kuti mukugwiritsa ntchito bwino.

"Zinc ndi estrogen ndizolumikizana kwambiri," akutero Fitzgerald. "Zinc zochepa zimalumikizidwa ndi kusakhazikika kwa mazira ndi PMS. Muyeneranso kuphatikiza zinthu zingapo kuti muchepetse kutupa, kutupa, kupweteka, komanso kufooka konse; ashwagandha ndi turmeric ndizitsamba zodabwitsa zotsutsana ndi zotupa. Bromelain, mankhwala ochotsedwa ku nanazi, amathandizira kuchepetsa kutupa kwa minofu. Ma probiotics ndi othandizanso kuwongolera mimba ndikulimbikitsa kupanga serotonin kuti mukhale ndi thanzi labwino." Ngakhale mutha kudya michereyi posintha momwe mumadyera-kuyankhula ndi katswiri wazakudya kapena katswiri wazakudya akhoza kutsimikizira ndendende zomwe muyenera kudya zambiri - zowonjezera zimatha kukhala kosavuta kuti muwonetsetse kuti zomwe mumadya ndizosasinthasintha, ziribe kanthu gawo lanu.

Kuwonjezera pa zakudya zopatsa thanzi, amayi ena akhoza kuwonjezera zakudya zomwe sizinapangidwe kuti zigwirizane ndi PMS, koma kuti athe kuchepetsa zizindikiro zazikulu, monga Mapiritsi a Love Wellness Mood (zowonjezera zolimbitsa thupi zomwe zili ndi vitamini B6, neurotransmitter GABA, organic St. John's Wort, ndi organic chasteberry zomwe zingathandize kuchepetsa nkhawa kapena kukhumudwa chifukwa cha PMS) kapena Well Told Health's sleep supplement (yokhala ndi organic mandimu ndi organic goji zipatso zomwe zingathandize kusowa tulo pa PMS). Makampani ena amapereka mankhwala opangira mankhwala opangira PMS, monga Moon Bitters by Roots and Crown, PMS Berry Elixir wa The Wholesome Co., ndi Marea, phukusi la ufa lomwe mumasakaniza ndi madzi — zonsezi pogwiritsa ntchito zitsamba zosiyanasiyana kapena zinthu zina zachilengedwe zomwe anati kuthandiza m'thupi bwino.

Pogwiritsa ntchito makonda ake, kampani yatsopano yotchedwa Elix imapereka mankhwala azitsamba mwachilengedwe omwe cholinga chake ndi kuthana ndi zomwe zimayambitsa zizindikiritsozo payekhapayekha. Mumamaliza mafunso owunika zaumoyo ndipo gulu lachipatala la Elix kenako limapanga zosakaniza kuti zimwe ngati tincture wotsogolera kuzungulira kwanu. (Zokhudzana: Kodi Mavitamini Okhazikika Ndiwofunika?)

Zitsamba monga angelica sinensis, white peony, licorice, cyperus, ndi corydalis zonse zimagwiritsidwa ntchito mu mankhwala azitsamba achi China populumutsa mphamvu zawo zachilengedwe - ndipo atha kugwiritsidwa ntchito popanga tincture. "Angelica sinensis amadziwika kuti 'wamkazi ginseng' komanso zitsamba zakuchipatala zamankhwala azitsamba zaku China," atero a Li Shunmin, D.C.M., membala wa gulu lazachipatala la Elix komanso pulofesa ku Guangzhou University of Traditional Chinese Medicine. "Imaphatikizidwa mu njira iliyonse yothanirana ndi thanzi la amayi. Imayang'anira msambo popanga maselo atsopano amwazi komanso kulimbikitsa magazi kutuluka ... Imathandizanso kudzimbidwa pothandizira matumbo ndi madzi owonjezera." Mizu yoyera ya peony imanenedwa kuti imalimbikitsa chitetezo chamthupi ndipo imachepetsa kutupa, pomwe muzu wa licorice umachepetsa ululu wa spastic, makamaka kukokana kwa chiberekero pa nthawi ya kusamba, akutero Shunmin. Ponena za cyperus, "ndi zitsamba zachikhalidwe zilizonse zomwe zingachitike chifukwa cha kupsinjika; kusinthasintha kwanthawi zonse, kusinthasintha kwa malingaliro, kupweteka kwa m'mawere komanso zizindikiritso zina zamthupi." Pomaliza, Shunmin akufotokoza kuti corydalis ndiwothana ndi ululu ndipo amadziwika kuti amathandizira pakusintha kwamalingaliro chifukwa amakhala ngati wopanikizika.

Zamgululi CBD

Ndi CBD ukali wonse pakali pano, n'zosadabwitsa kuti kupeza njira mu PMS mankhwala komanso. (ICYMI, nazi zomwe tikudziwa pazabwino za CBD pakadali pano.)

"Mwambiri, CBD imathandizira pakuchepetsa kusinthasintha kwa malingaliro, imathandizira kupirira, ndipo imatha kupumula minofu yosalala kuti ichepetse kukokana kwa chiberekero [ikamamwa kapena kugwiritsidwa ntchito pamutu]," akutero Le, yemwe amadziwa kuthana ndi zizindikilo za CBD ndipo nthawi zambiri amalimbikitsa Mizu Yosakhazikika kwa iye odwala. Ichi ndichifukwa chake zinthu zam'mutu za CBD, ma ingestibles, ngakhale ma suppositories adayamba kutchuka pakati pa zinthu monga Charlotte's Web, Maxine Morgan, ndi Vena CBD.

Mwachitsanzo, CBD brand Mello posachedwapa yatulutsa Mello Bottom, malo okhala ndi 75mg ya CBD kuchokera pachotulutsa chokwanira cha hemp chomwe chimapangidwa kuti muchepetse zisonyezo za PMS kutengera maphunziro omwe atsimikizira kuti CBD ndi mankhwala oletsa kupweteka / opweteka (kukokana kwa chiberekero), amathandizira kuthana ndi vuto Matenda (nkhawa, kusinthasintha kwamtima, ndi kukwiya), ndipo ndi anti-inflammatory (kuphatikiza IBS ndi kutupa kwa minofu). Foria Wellness, kampani yopanga mankhwala a hemp ndi chamba, kuphatikiza CBD ndi THC mafuta okondweretsa ndi ma suppositories a CBD opangidwa kuti athandizire kupweteka kwa m'chiuno, kaya ndi a PMS, kugonana, kapena zina.

Ngakhale akatswiri ena amalumbirira CBD pokhudzana ndi PMS, tiyenera kudziwa kuti zopangidwa ndi CBD - komanso njira zina zonse monga zowonjezera ndi zotsekemera - sizoyendetsedwa ndi FDA, atero a Dr. Goodstein. (Zokhudzana: Momwe Mungagulire Zogulitsa Zotetezeka komanso Zogwira Ntchito za CBD) Chifukwa ndi gawo latsopano, "pali umboni wochepa wotsimikizira chitetezo chawo komanso mphamvu zawo," akutero. "Pachifukwachi, ngati ndili ndi wodwala yemwe akudwala matenda a PMS ndipo sanapezeke ndi mankhwala omwe ndili nawo, nthawi zambiri ndimawatumiza kwa wochiritsa."

Kutema mphini

"Kwa zaka masauzande ambiri, mankhwala aku China adakwanitsa kuchiza PMS poyang'anira kusamvana kwa mahomoni, kuchepetsa kutupa, ndikuwonjezera kupumula komanso kupanga endorphin [pogwiritsa ntchito kutema mphini]," akutero Le. "Pakafukufuku wowonetsa mphamvu ya mankhwala poyerekeza ndi kutema mphini, azimayi omwe amathandizidwa ndi omwe amatha kuthetsedwa amakhala ndi mwayi wochepa woti matenda a PMS athetsedwe poyerekeza ndi omwe ali ndi mahomoni." (Onani: Chilichonse Chimene Muyenera Kudziwa Zokhudza Ubwino Wopopera)

Le akufotokoza kuti mfundo za acupuncture zimalimbikitsa dongosolo lamanjenje ndipo mwakutero kutulutsa mankhwala omwe amayang'anira kutuluka kwa magazi ndi kuthamanga kuti awonjezere endorphin, kuchepetsa kutupa, ndi kuchepetsa nkhawa. “Kwenikweni, kusintha kwachilengedweku kumapangitsa kuti thupi lichiritse bwino komanso kuti likhale ndi thanzi labwino,” akutero Le. Pazifukwa izi, kutema mphini kumatha kupindulitsa moyo wanu wakugonana kwathunthu, kuphatikiza kukhala chithandizo cha PMS.

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