Momwe Mungakhalire pa Even Keel

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- Muzichita masewera olimbitsa thupi nthawi zonse. Kuchita masewera olimbitsa thupi kumalimbikitsa thupi kuti lipange ma neurotransmitter omwe amadzimva kuti ndi otchedwa endorphins ndikulimbikitsa milingo ya serotonin kuti isinthe momwe zimakhalira mwachilengedwe. Kafukufuku akuwonetsa kuti masewera olimbitsa thupi - onse aerobic ndi mphamvu - amatha kuchepetsa ndikupewa kukhumudwa komanso kusintha zizindikiro za PMS. Pakadali pano, akatswiri ambiri amalimbikitsa kuti pakhale zochitika zolimbitsa thupi kwamphindi 30 masiku ambiri amlungu.

- Idyani bwino. Amayi ambiri amadya ma calorie ochepa ndikutsata zakudya zomwe zilibe mavitamini, michere komanso mapuloteni. Ena samadya pafupipafupi, motero shuga wawo wam'magazi sakhazikika. Mwanjira iliyonse, ubongo wanu ukakhala wopanda mafuta, umakhala wovuta kwambiri kupsinjika, atero a Sarah Berga, MD, aku University of Pittsburgh School of Medicine. Kudya zakudya zazing'ono zisanu kapena zisanu ndi chimodzi patsiku zomwe zimakhala ndi chakudya chosakanikirana - zomwe zimatha kukweza kuchuluka kwa serotonin - komanso mapuloteni amatha kuwongolera m'mbali mwamalingaliro.

- Tengani zowonjezera calcium. Kafukufuku wa Susan Thys-Jacobs, M.D., wa pachipatala cha St. Luke’s-Roosevelt ku New York City, anapeza kuti kumwa mamiligalamu 1,200 a calcium carbonate tsiku lililonse kumachepetsa zizindikiro za PMS ndi 48 peresenti. Palinso umboni wina wosonyeza kuti kutenga 200-400 mg wa magnesium kungakhale kothandiza. Palibe umboni wochepa wotsimikizira kuti vitamini B6 ndi mankhwala azitsamba monga mafuta oyambira madzulo amagwirira ntchito PMS, koma atha kukhala oyeserera.

- Pezani chithandizo. Nkhani yabwino yokhudza zovuta zokhudzana ndi mahomoni - kukhumudwa, nkhawa komanso PMS yayikulu - ndikuti amachiritsidwa akapezeka. Mankhwala omwe amadziwika kwambiri pamavutowa ndi serotonin reuptake inhibitors (SSRIs), monga Prozac (wotchedwanso Sarafem kwa omwe ali ndi vuto la PMS), Zoloft, Paxil ndi Effexor, zomwe zimapangitsa serotonin yambiri kupezeka muubongo.

"Mankhwalawa amagwira ntchito pafupifupi magawo awiri mwa atatu mwa amayi omwe ali ndi PMS yoopsa - ndipo patatha sabata limodzi kapena awiri," atero a Peter Schmidt, MD, a National Institute of Mental Health, "motsutsana ndi milungu inayi kapena isanu ndi umodzi yomwe amatenga kuti athetse kukhumudwa. " Pofuna kuchepetsa mavuto omwe angakhalepo komanso kuti asayambe kulekerera mankhwalawa, madokotala ena amawalembera kuti agwiritsidwe ntchito m’milungu iwiri yokha yomaliza ya kusamba.

Kafukufuku akuwonetsa kuti ma SSRI amatha kugwiritsidwa ntchito panthawi yomwe ali ndi pakati komanso pambuyo pake (komanso poyamwitsa) ngati mayi ali ndi nkhawa kwambiri kapena akufuna kudzipha. Palinso umboni wocheperako wosonyeza kuti progesterone yapakamwa imatha kuthandiza kuthana ndi zovuta zina za PMS, monga kuda nkhawa.

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