Kulimbana ndi Kutentha Kwa Menopausal ndi Kutuluka Kwausiku

Zamkati

• Pewani zoyambitsa
• Makhalidwe othandiza kukhazikitsa
• Pezani mpumulo pamene mukuyesera kugona
• Onjezerani zakudya zachilengedwe komanso zowonjezera pazakudya zanu
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Ngati mukuwala ndi thukuta usiku, simuli nokha. Akuti mpaka 75% ya azimayi omwe ali munthawi yakusintha kapena kusamba kwa moyo ku United States akuti adakumana nawo.

Kutentha kotentha kwa Menopausal ndikumverera kwadzidzidzi kwa kutentha thupi komwe kumachitika masana kapena usiku. Kutuluka thukuta usiku ndi nthawi ya thukuta lolemera, kapena hyperhidrosis, lomwe limalumikizidwa ndi zotentha zomwe zimachitika usiku. Nthawi zambiri amatha kudzutsa akazi kutulo.

Ngakhale zimachitika mwachilengedwe, kutentha kwa msambo komanso thukuta usiku kumatha kukhala kovuta, ngakhale kuyambitsa kusokonezeka kwa tulo komanso kusapeza bwino.

Ndiwo machitidwe amthupi lanu pakusintha kwa mahomoni komwe kumakhudzana ndi kusintha kwa nthawi komanso kusintha kwa msambo. Ngakhale sizotsimikizika kuti kutsatira njira inayake ya moyo kumateteza izi, pali zinthu zina zosavuta zomwe mungayesere.

Pewani zoyambitsa

Khalani kutali ndi zoyambitsa izi, zomwe zimadziwika mwa anthu ena kuti zizimitsa kutentha ndi thukuta usiku:

• kusuta ndi kupuma utsi wa munthu amene akupemphanso
• kuvala zovala zolimba, zoletsa
• pogwiritsa ntchito mabulangete olemera kapena mapepala pamubedi panu
• kumwa mowa ndi caffeine
• kudya zakudya zokometsera
• pokhala m'zipinda zotentha
• akukumana ndi nkhawa yambiri

Makhalidwe othandiza kukhazikitsa

Pali zizolowezi zina za tsiku ndi tsiku zomwe zingathandize kupewa kutentha ndi thukuta usiku. Izi zikuphatikiza:

• kukhazikitsa chizolowezi chokhazikika musanagone kuti muchepetse kupsinjika
• kuchita masewera olimbitsa thupi masana kuti muchepetse kupsinjika ndikuthandizani kuti mugone mokwanira usiku
• kuvala zovala zomasuka, zopepuka ndikugona kuti mukhale ozizira
• kuvala m'magawo kuti muthe kuwachotsa ndikuwonjezera malinga ndi kutentha kwa thupi lanu
• pogwiritsa ntchito fan ya pambali pa kama
• kuzimitsa imodzi musanagone
• kutembenuzira mtsamiro wanu pafupipafupi
• kukhala wathanzi labwino

Pezani mpumulo pamene mukuyesera kugona

Ngati kutentha ndi thukuta usiku kukugunda pamene mukuyesera kugona, kudziwa momwe mungapezere mpumulo mwachangu kungakupulumutseni usiku wovuta. Zinthu zina zoyesera monga:

• kuchepetsa kutentha m'chipinda chanu chogona
• kuyatsa zimakupiza
• kuchotsa mapepala ndi zofunda
• kuchotsa zovala kapena kusintha kukhala zovala zozizira
• pogwiritsa ntchito opopera ozizira, ma gels ozizira, kapena mapilo
• kupopera madzi ozizira
• kuchepetsa ndi kukulitsa kupuma kwanu kuti muthandize thupi lanu kumasuka

Onjezerani zakudya zachilengedwe komanso zowonjezera pazakudya zanu

Kuwonjezera zakudya zachilengedwe ndi zowonjezera pa zakudya zanu kwa nthawi yayitali zitha kuthandiza kuchepetsa kutentha komanso thukuta usiku. Kafukufuku wasakanikirana ndi momwe zowonjezera izi zimathandizira pochizira kutentha ndi thukuta usiku, koma amayi ena apeza mpumulo kuzigwiritsa ntchito.

Chifukwa mankhwalawa atha kukhala ndi zovuta zina kapena kucheza ndi mankhwala ena, muyenera kufunsa dokotala musanamwe.

Nawa ochepa omwe mungafune kuyesa:

• kudya gawo limodzi kapena awiri a soya patsiku, omwe awonetsedwa kuti achepetse kuchuluka kwa kutentha kwamphamvu komwe kumachitika komanso kulimba kwake
• kudya makapisozi akuda a cohosh kapena mafuta akuda a cohosh, omwe atha kugwiritsidwa ntchito pochiza kutentha kwakanthawi komanso thukuta usiku (komabe, zimatha kupangitsa kugaya kwam'mimba, magazi osazolowereka, kapena kuundana kwamagazi ndipo siziyenera kugwiritsidwa ntchito ngati muli ndi vuto la chiwindi)
• Kutenga makapisozi a Primrose owonjezera madzulo kapena mafuta oyambilira odyera, omwe amagwiritsidwa ntchito kuthana ndi kutentha (koma atha kuyambitsa nseru ndi kutsegula m'mimba ndipo sayenera kugwiritsidwa ntchito ndi iwo omwe amamwa mankhwala ena, monga owonda magazi)
• kudya mbewu za fulakesi kapena kumwa makapisozi owonjezera a fulakesi kapena mafuta a fulakesi, omwe amatchedwanso mafuta otsekemera, kuti athandize kuchepetsa kutentha

Muthanso kulankhulana ndi adotolo zamankhwala azachipatala kapena zowonjezera zowonjezera (OTC) zomwe zingakuthandizeni kupeza mpumulo. Atha kunena kuti:

• hormone replacement therapy (HRT) pogwiritsa ntchito mankhwala otsika kwambiri ofunikira kwakanthawi kochepa kwambiri
• gabapentin (Neurontin), yomwe ndi mankhwala ochepetsa matenda a khunyu, migraine, ndi kupweteka kwa mitsempha koma imathandizanso kuchepetsa kutentha
• clonidine (Kapvay), yomwe ndi mankhwala osokoneza magazi omwe amachepetsa kutentha
• antidepressants monga paroxetine (Paxil) ndi venlafaxine (Effexor XR) zitha kuthandiza kutentha
• mankhwala ogona, omwe samasiya kutentha koma amatha kukuthandizani kuti musadzuke nawo
• vitamini B
• vitamini E
• ibuprofen (Advil)
• kutema mphini, komwe kumafuna maulendo angapo

Kutenga

Zomwe zimagwirira ntchito mayi wina kuti achepetse kutentha ndi thukuta usiku sizingagwire ntchito kwa wina. Ngati mukuyesa njira zosiyanasiyana zamankhwala, zitha kukhala zofunikira kuti muzilemba zolemba zanu kuti mudziwe zomwe zimakuthandizani kwambiri.

Zitha kutenga nthawi kuti mupeze mankhwala omwe amakuthandizani. Onetsetsani kuti mwalankhula ndi dokotala musanayese mankhwala azitsamba kapena zowonjezera.