Kusamba ndi Mkwiyo: Kodi Kulumikizana Ndi Chiyani Ndipo Ndingatani?

Zamkati

• Estrogen, serotonin, ndi malingaliro
• 1. Idyani chakudya choyenera
• 2. Muzichita masewera olimbitsa thupi nthawi zonse
• 3. Letsani mkwiyo muzochita zaluso
• 4. Yesetsani kulingalira, kusinkhasinkha, ndi kuchepetsa nkhawa
• Nthawi yoti muwone dokotala wanu
• Njira zothandizira
• Mfundo yofunika

Mkwiyo pa nthawi ya kusamba

Kwa amayi ambiri, kutha msinkhu ndi kusintha kwa nthawi ndi gawo lachilengedwe lakalamba.

Kusamba kwayamba pamene sunakhalepo ndi chaka chimodzi, chomwe ku United States chili ndi zaka pafupifupi 51.

Nthawi yopuma nthawi isanakwane kusamba pamene zizindikilo zonse zimachitika. Monga momwe mahomoni anu oberekera amasinthira, thupi lanu limatha kutenthedwa ndi kutentha, kusokonezeka kwa tulo, komanso kusintha kwa malingaliro komwe sikungakhale kosayembekezereka. Nthawi zina kusinthaku kumasintha modzidzimutsa komanso mwadzidzidzi mantha, nkhawa, kapena mkwiyo.

Kumva mkwiyo kumatha kukhala chifukwa cha zinthu zomwe zimakhudzana ndi kusintha kwa thupi. Zowona zakukalamba ndikusunthira gawo lina la moyo - kuwonjezera pa kupsinjika komwe kumataya tulo komanso kuwotcha komwe kumayambitsa nthawi zina - kumatha kubweretsa kusintha kosakhazikika. Kumbukirani kuti thupi lanu likusintha, koma mulibe mlandu pazomwe mukumva. Mankhwala enieni amachitikadi.

Kusamba kwa thupi kumakhudza amayi onse mosiyanasiyana, motero nkovuta kunena kuti mkwiyo umakhala wosowa kapena wamba. Kusintha kwa mahormone kumatha kukhala ndi tanthauzo lalikulu pakumverera kwanu, koma sizitanthauza kuti mwatayikiratu momwe mungamverere.

Pitirizani kuwerenga kuti mudziwe zambiri za chifukwa chake kusinthaku kumatha kuchitika komanso zomwe mungachite kuti mupumule.

Estrogen, serotonin, ndi malingaliro

Estrogen ndi hormone yomwe imayang'anira ntchito zambiri zobereka za amayi. Mukamayandikira kusamba, thumba lanu losunga mazira limachedwetsa kupanga estrogen.

Estrogen imayang'aniranso kuchuluka kwa serotonin yopangidwa muubongo wanu. Serotonin ndi mankhwala omwe amathandiza kuti mukhale osangalala. Ngati mukupanga estrogen yocheperako, mumapanganso serotonin yocheperako. Izi zitha kukhudza momwe mumadzikhalira komanso kukhala ndi chiyembekezo.

Kulinganiza mahomoni anu ndichinsinsi chobwezeretsanso kusinthasintha kwamaganizidwe. Pali zochitika zingapo komanso kusintha kwa moyo wanu komwe mungayesere kuthana ndi mahomoni mwachilengedwe.

1. Idyani chakudya choyenera

Zakudya zanu zimakhudza kwambiri kuchuluka kwama mahomoni. Kuwonjezera zakudya zomwe zili ndi vitamini D, calcium, ndi iron zambiri sizidzakuthandizani kuti muzimva bwino, komanso kuti mafupa anu akhale olimba mukamapanga mafuta a estrogen.

Kusamba kwa thupi kumatha kulumikizidwa ndi kunenepa, komwe kumatha kudzipangitsa kudziona nokha komanso kusangalala kwanu. Khalani ndi zakudya zamagetsi kuti muteteze thanzi lanu komanso kuti muzisungunuka nthawi zonse. Khalani achangu. Tengani udindo wosamalira thupi lanu.

Kafukufuku yemwe akuchitikabe akuwonetsanso kuti ma estrogens obzala omwe amapezeka mu soya atha kuthandiza kuchepetsa kuchepa kwa msambo, chifukwa chake lingalirani kupanga edamame, tofu, ndi mkaka wa soya muzinthu zofunikira kwambiri. Amayi omwe ali ndi mbiri yazachipatala ya khansa ndipo ayenera kuyankhula ndi madotolo asanawonjezere soya pazakudya zawo.

Caffeine mpaka kukulitsa kutentha ndi thukuta usiku, kotero kudula komweku kungathandizenso. Imwani madzi ozizira. Kugona ndi fani usiku.

2. Muzichita masewera olimbitsa thupi nthawi zonse

Kuchita masewera olimbitsa thupi kumatha kutulutsa mahomoni a endorphin, omwe amalimbitsa mtima wanu. Kusintha kwanthawi yayitali, muli pachiwopsezo chachikulu cha matenda amtima, chifukwa chake kukhala ndi Cardio pakadali pano ndikofunikira monga kale m'moyo wanu wanthawi yayitali.

Kuchita masewera olimbitsa thupi pamtima - monga Pilates, makina olumikizira, komanso kuthamanga - kumatha kupopa magazi anu ndikusintha momwe mumamvera ndi thupi lanu.

Centers for Disease Control and Prevention (CDC) imalimbikitsa kuchita masewera olimbitsa thupi pamlungu kwa okalamba, kuphatikiza azimayi omwe akusamba.

3. Letsani mkwiyo muzochita zaluso

Malinga ndi ochita kafukufuku m'modzi, kuwongolera kuzizindikiro kwanu kumatha kukhala chisonyezo chakukula kwa zizindikilo. Ichi ndichifukwa chake azimayi ena zimawawona kukhala zothandiza kusinthitsa malingaliro awo mwamphamvu.

Zochita monga kujambula, kulemba, kulima dimba, ngakhale kukongoletsa nyumba kumatha kukupatsani mpata wosinthira momwe mukumvera mwanjira yabwino.

Mukakwanitsa kuvomereza kuti mukusamukira mgawo latsopano la moyo ndikusankha kuvomereza kusinthaku kukhala kwabwino, mutha kuwona kuchepa kwamaganizidwe anu olimba.

4. Yesetsani kulingalira, kusinkhasinkha, ndi kuchepetsa nkhawa

Kulingalira ndi kusinkhasinkha kungakuthandizeni kuti mukhalenso ndi chidziwitso chokwanira ndikumva kulamulira pazizindikiro zanu. Khalani munthawiyo. Yambirani zomwe mphamvu zanu zikukuwuzani pompano. Mukuwona chiyani, kununkhiza, kumva, kumva, kulawa?

Kafukufuku akuyamba kuwunika momwe chidwi chimakhalira pamavuto ndi nkhawa, koma kuti machitidwewa amatipatsa kudzimvera chisoni komanso kumvera ena chisoni.

Pogwiritsa ntchito pulogalamu yolingalira, kupanga kupuma mwakuya, kapena kungoyambitsa tsiku lanu ndi mphindi 10 zaulere kuti muziganiza, muli kale paulendo wopita kuzolingalira.

Gwiritsani ntchito kuthekera uku kutulutsa malingaliro anu pakukwiya. Lumikizanani ndi momwe mumamvera nthawi yayitali kapena kutentha pang'ono. Mukamazolowera kwambiri chizolowezichi, zimangowonjezera.

Tengani kalasi yosamalira kupsinjika kuti mukhale ndi njira zatsopano zothanirana ndi kupsinjika. Ganizirani za gulu lothandizira pa intaneti losiya kusamba.

Yesani kulembera - ndiye kuti, lembani zokhumudwitsa zanu. Ganizirani zamakhalidwe anu ndikuganiza za zomwe zidayambitsa.

Nthawi ina kuphulika kungalephereke pozindikira kuti muli panjira yopita. Imani, pumani mpweya wokwanira kasanu. Dzichotsereni nokha.

Nthawi yoti muwone dokotala wanu

Ngati mumakhala ndi nkhawa ndi momwe malingaliro anu amakhudzira moyo wanu, pangani msonkhano ndi dokotala wanu kapena OB-GYN.

Mutha kupindula ndi chithandizo chamankhwala ngati:

• Dziwani kuti machitidwe anu ndi osasintha
• akukumana ndi mantha kapena kusowa tulo
• khalani ndi maubale omwe akuvutika chifukwa chazomwe mukusangalala nazo

Muyeneranso kukaonana ndi dokotala wanu ngati mukukumana ndi zizindikiro za kukhumudwa. Izi zikuphatikiza:

• kutopa
• mphwayi
• kusowa chochita

Osazengereza kuphatikizira dokotala wanu. Amatha kukuthandizani kuti mudzimve ngati momwe mumakhalira mukakhazikitsa dongosolo lamankhwala logwirizana ndi zosowa zanu.

Njira zothandizira

Dokotala wanu angakulimbikitseni mankhwala osokoneza bongo kuti akuthandizeni kukhazika mtima pansi.

Mwachitsanzo, mankhwala a mahomoni omwe ali ndi vuto lochepa la estrogen ndi chisankho chabwino kwa amayi ena kuti athandizire kupumula kwa zizindikilo. Mankhwala ochepetsa matenda opatsirana pogonana (SSRIs) angathandize kuchepetsa kutentha ndi kusinthasintha kwa maganizo.

Dokotala wanu angakulimbikitseninso kuti mukaonane ndi wama psychologist kapena mlangizi wololedwa kuti apange dongosolo lamatenda amisala omwe amakwaniritsa zosowa zanu zazitali.

Mfundo yofunika

Ngakhale kusinthasintha kwamaganizidwe, nkhawa, komanso kukwiya kwambiri panthawi yoleka kusamba ndizabwinobwino, izi sizizindikiro zomwe muyenera kukhala nazo. Kupyolera mu chithandizo chamankhwala onse, zithandizo zapakhomo, komanso kuthandizidwa ndi dokotala wanu, mutha kuyambiranso momwe mungasinthire ndikulandira gawo latsopano la moyo lomwe mukulowa.