Nchiyani Chimayambitsa Kusintha Kwakukulu Kwa Akazi?

Zamkati

• Nchiyani chimayambitsa kusinthasintha kwa malingaliro?
• Matenda a Premenstrual
• Matenda a Premenstrual dysphoric (PMDD)
• Kupsinjika
• Zomwe zimayambitsa matenda amisala
• Kusamvana kwa Hormone
• Kutha msinkhu
• Mimba
• Kusamba
• Momwe mungasamalire kusintha kwakukulu pamikhalidwe
• Muzichita masewera olimbitsa thupi nthawi zonse
• Pewani caffeine, mowa, ndi shuga
• Yesani zowonjezera calcium
• Sinthani zakudya zanu
• Yesetsani kusamalira nkhawa
• Gonani bwino
• Nthawi yoti muwonane ndi dokotala

Kodi kusintha kwamalingaliro ndi chiyani?

Ngati munakhalapo wokwiya kapena wokhumudwitsidwa munthawi yakusangalala kapena kukondwa, mwina mwakhala mukukumana ndi kusintha kwa kusinthaku mwadzidzidzi ndikusintha kwamalingaliro kumatha kuwoneka ngati kukubwera popanda chifukwa. Komabe, pali zifukwa zochepa zomwe zimayambitsa.

Nchiyani chimayambitsa kusinthasintha kwa malingaliro?

Zinthu zambiri komanso zosankha m'moyo zimatha kupangitsa kuti amayi asinthe momwe akumvera. Izi zikuphatikiza:

Matenda a Premenstrual

Matenda a Premenstrual (PMS) ndi gulu lazizindikiro zomwe zimachitika mwa akazi masabata 1 kapena 2 nthawi isanakwane. Kuphatikiza pa kusinthasintha kwa malingaliro, PMS imatha kuyambitsa kutopa, kusintha kwa njala, kukhumudwa, kuphulika, ndi zina zambiri. Amayi ambiri - 90% - amakhala ndi zizindikilo ngati za PMS asanakwane msambo. Kukula kwa zizindikirozi kumatha kusintha mwezi ndi mwezi. Amatha kukulira kapena kukula ndi ukalamba.

Sizikudziwika chifukwa chake kusamba kumeneku kumayambitsa izi. Ochita kafukufuku akuganiza kuti kusintha kwa mahomoni a estrogen ndikofunikira kwambiri. M'masiku ndi milungu isanakwane, msinkhu wa estrogen wa mkazi umakwera ndi kutsika kwambiri. Amakwanitsa masiku 1 kapena 2 kuchokera pamene msambo wayamba. Kusintha kumeneku kumatha kukhudza malingaliro ndi machitidwe.

Matenda a Premenstrual dysphoric (PMDD)

Matenda a Premenstrual dysphoric (PMDD) ndi mtundu wovuta kwambiri komanso wosowa wa PMS. PMDD imakhudza mpaka 5% ya azimayi azaka zobereka. Zizindikiro za PMDD zimaphatikizapo kusinthasintha kwakukulu kwamaganizidwe, kukhumudwa kwakukulu, kukwiya kwambiri, ndi zina zambiri.

Chithandizo chamankhwala chokha sichingakwaniritse PMDD. Amayi ambiri amaphatikiza njira zina zochiritsira - monga kupsinjika kwa nkhawa komanso kusintha kwa zakudya - ndi mankhwala kuti athe kupeza mpumulo ku zizindikilo, kuphatikiza kusintha kwakanthawi.

Kupsinjika

Kupsinjika ndi nkhawa zimakhudza thupi lanu komanso thanzi lanu m'njira zosiyanasiyana zopanda thanzi. Malo amodzi oterewa ndi momwe mungasangalalire. Kukhumudwa, kuda nkhawa, komanso kupanikizika nthawi zonse kumatha kubweretsa kusintha kwamalingaliro, komanso zovuta zina zamaganizidwe.

Zomwe zimayambitsa matenda amisala

Matenda amisala ndi machitidwe amachitidwe zimatha kusokoneza mawonekedwe ndikupangitsa zizindikilo monga kusintha kwa malingaliro. Izi zimaphatikizira kusowa kwa chidwi cha kuchepa kwa chidwi (ADHD), kukhumudwa, kusinthasintha zochitika, ndi zina zambiri. Kuthana ndi izi kumatha kuchepetsa zizindikilo zakusinthasintha kwakanthawi komanso zizindikilo zina zomwe mwina mukukumana nazo.

Kusamvana kwa Hormone

Estrogen imatha kutengapo gawo pakusintha kwokhudzana ndi PMS, koma mahomoni ena amathanso kukhudzika. Hypothyroidism, vuto lomwe chithokomiro sichimatulutsa mahomoni okwanira, ndimatenda wamba a mahomoni. Zitha kukhudza kusunthika ndikupangitsa zizindikilo zina.

Kutha msinkhu

Kutha msinkhu ndi nthawi ya kusintha kwamalingaliro, thupi, ndi malingaliro m'moyo wa mwana. Kusintha kwa malingaliro ndi zosamveka zosamveka bwino zimatha kukhala zofala m'moyo uno.

Mimba

Kusintha kwa kuchuluka kwa mahomoni panthawi yoyembekezera kumatha kubweretsa kusintha kwamalingaliro ndi malingaliro. Kuphatikiza apo, amayi apakati nthawi zambiri amakumana ndi kusintha kwamthupi komanso kupsinjika kwamaganizidwe komwe kumatha kupanga zovuta monga kusinthasintha kwa malingaliro ndi kutsanulira kwamaganizidwe kumakhala kovuta.

Kusamba

Kusintha kwina kwakukulu m'moyo, kusintha kwa thupi, kumalumikizidwa ndi nthawi yosinthasintha kwa malingaliro. Kuchuluka kwa estrogen ukugwa, azimayi ambiri amakhala ndi zizindikilo zosiyanasiyana, kuphatikiza kusintha kwa malingaliro, kutentha, kusowa tulo, komanso kuchepetsa kugonana. Madokotala ena amapatsa azimayi mankhwala ozunguza bongo kuti athandizire gawo lotsika la estrogen.

Momwe mungasamalire kusintha kwakukulu pamikhalidwe

Ndizotheka kukhazika mtima pansi ndikusintha thanzi lanu kuti mupewe kusintha kwakanthawi mtsogolo. Njira zotsatirazi zosinthira malingaliro anu zimayang'ana pa moyo kapena njira zina zomwe mungayesere kunyumba. Mankhwala ena, kuphatikizapo mankhwala akuchipatala, nthawi zina amagwiritsidwa ntchito.

Muzichita masewera olimbitsa thupi nthawi zonse

Kuyenda ndi kuchita masewera olimbitsa thupi ndikofunikira pathanzi lanu komanso thanzi lanu. Amathanso kukuthandizani kuchitira kapena kupewa kusintha kosunthika. Mukamachita masewera olimbitsa thupi, thupi lanu limapanga mahomoni omverera bwino komanso ma endorphin omwe angathandize kuchepetsa kupsinjika ndikulimbikitsa malingaliro. Ganizirani zolimbitsa thupi kwa mphindi 30 masiku asanu pa sabata.

Pewani caffeine, mowa, ndi shuga

Zotonthoza izi ndi zodetsa nkhawa zimatha kusintha chilengedwe chanu, ndikupangitsa kuti kusinthasintha kwamaganizidwe kukukulirakulira kapena kuwapangitsa poyamba. Zachidziwikire, caffeine imatha kukupangitsani kuti muzimva wotopa, koma imathandizanso kukulitsa nkhawa komanso mantha.

Mowa ndi wokhumudwitsa womwe umatha kukulitsa kusasangalala kapena kukupangitsani kuchita zinthu mosaganizira. Zakudya zopatsa shuga, ngakhale zili zokoma, zimatha kuyambitsa kusintha kwa shuga m'magazi anu. Kusinthaku kungayambitse kusintha kwa malingaliro ndi zina. Chepetsani momwe mungathere pazakudya zonse zitatu kuti mukhale osakhazikika.

Yesani zowonjezera calcium

akuwonetsa kuti zowonjezera calcium zingathandize kuchepetsa zizindikilo za kukhumudwa, nkhawa, komanso kusinthasintha kwamaganizidwe kuchokera ku PMS. Mmodzi, ophunzira adapatsidwa calcium milligrams 500 tsiku lililonse kwa miyezi 2. Pambuyo pa nthawi ziwiri, iwo omwe adalandira chowonjezeracho adawonetsa zovuta za PMS.

Kuphatikiza pa kuthandizira kusintha kosinthika, zowonjezera calcium zingathandize kuteteza mafupa kuti asawonongeke; Izi ndizofunikira makamaka kwa azimayi a perimenopausal. Lankhulani ndi dokotala wanu za chowonjezera choyenera kwa inu.

Sinthani zakudya zanu

Kudya chakudya chachikulu katatu patsiku kungakhale kwachikhalidwe, koma kudya zakudya zazing'ono kungakhale bwino kuti mukhale wathanzi. Ndi chifukwa chakuti kusintha kwa shuga m'magazi pambuyo pa chakudya chachikulu kungapangitse kusintha kwamalingaliro. Zakudya zazing'ono, zogawidwa tsiku lonse, zitha kuthandizira kukhazikika kwa magazi anu kuti kusinthaku kukhale kosavuta.

Yesetsani kusamalira nkhawa

Kupsinjika ndi kuda nkhawa kumatha kupanga zizindikilo zingapo, kuphatikiza PMS, zoyipa. Ngati muli ndi nkhawa, misonkho, kapena mwakhala mukukumana ndi mavuto ena, kuphunzira kuthana ndi nkhawa kungakuthandizeni kupewa zovuta, kuphatikiza kusintha kwamaganizidwe. Kusinkhasinkha, kupuma kwambiri, ndi yoga zonse zimatsimikiziridwa kuti zimathandizira kuthana ndi kupsinjika. Chithandizo cha kutikita minofu kapena chithandizo chamalankhulidwe chingathandizenso kwambiri.

Gonani bwino

Kugona bwino usiku kumatha kuchiritsa matenda ambiri, kuphatikiza kukwiya komanso kusintha kwakanthawi kwamalingaliro. Ganizirani maola 7 mpaka 8 usiku. Ngati izi zikuwoneka zovuta kwambiri, yesetsani kuwonjezera mphindi zowonjezerapo 30 potembenukira kwa theka la ola kuposa momwe mungachitire. Mukakwanitsa kuchita izi, yesani kuwonjezera mphindi 30 zina. Diso lotsekera lowonjezera lidzawonjezera m'njira zabwino, zopindulitsa.

Nthawi yoti muwonane ndi dokotala

Kusintha kwakukulu kwamamvedwe kumachitika nthawi ndi nthawi. Kaya ndi chifukwa cha kanthawi kapena chifukwa cha kuchuluka kwa kupanikizika kuchokera kuntchito, zinthu zambiri zimatha kusintha kusintha kwamalingaliro ndi malingaliro. Komabe, kupeza njira zothanirana ndi mavutowa kungathandize kuchepetsa mavuto omwe angasinthe mtsogolo.

Ngati kusintha kwanu kwakusokoneza tsiku lanu kapena mukuganiza kuti akukhala ovuta kwambiri, lankhulani ndi omwe amakuthandizani pa zaumoyo. Ngakhale zambiri zomwe zimayambitsa kusinthasintha kwamaganizidwe ndizosavuta kuzizindikira ndikuzichiza, ena amafunikira chithandizo china. Izi zitha kuphatikizira mankhwala akuchipatala.