Momwe Mungadziwire ndi Kuchiza Mkwiyo Wowonongeka

Zamkati

• Momwe mungazindikire kupsa mtima kwakanthawi
• Nchifukwa chiyani mkwiyo wa perimenopause umachitika?
• Momwe mungapezere mpumulo
• 1. Landirani mkwiyo wanu
• 2. Phunzirani zomwe zimayambitsa
• 3. Yambirani kumbuyo
• 4. Sinkhasinkha
• 5. Pezani malo ogulitsira
• 6. Muzimwa mankhwala akamafunika
• 7. Ganizirani chithandizo kapena kusamalira mkwiyo
• Nthawi yoti muwone wothandizira zaumoyo wanu

Mkwiyo nthawi yakumapeto

Nthawi yomaliza kusintha ndikusintha. Zimachitika pamene thumba losunga mazira pang'onopang'ono limayamba kutulutsa mahomoni ochepa a estrogen. Popeza kuchuluka kwa mahomoni m'thupi lanu kukusintha, sizachilendo kuona zizindikiro monga kuwotcha ndi thukuta usiku. Muthanso kuwona kuti kagayidwe kanu kakuchepera.

Kusintha kwa mahomoni kusamba, kuphatikiza zotsatira zake, kumatha kukhala ndi gawo lalikulu pakusintha kwanu. Sizachilendo kukhala ndi malingaliro osintha, chisoni, komanso kukwiya panthawiyi. M'malo mwake, kafukufuku wina adawonetsa kuti kwa azimayi, kukwiya ndichizindikiro chofala kwambiri.

Kusintha kumeneku kumayambira pakati pa 40, ndipo kumatha miyezi ingapo mpaka zaka zingapo. Mukatha chaka chathunthu osakhala ndi msambo, mwafika msinkhu wathunthu.

Pitilizani kuwerenga kuti muphunzire momwe mungadziwire mkwiyo womwe umayambitsa kusakhazikika kwa nthawi, chifukwa chake zimachitika, komanso momwe ungazithetsere.

Momwe mungazindikire kupsa mtima kwakanthawi

Mkwiyo womwe umayambitsa kukhumudwitsa ukhoza kumveka mosiyana kwambiri ndi kukwiya kwanu kapena kukhumudwa kwanu. Mutha kukhala wopanda nkhawa mpaka kukwiya kwambiri kapena kukwiya pakanthawi. Achibale anu kapena abwenzi angawonenso kuti simuleza mtima pang'ono kuposa momwe mumakhalira.

Ena opereka chithandizo chamankhwala akuti kukhala ndi zizindikilo zamphamvu za kusamba kusanachitike m'moyo wanu wonse kungatanthauze kuti mwina mukumva kusinthasintha kwakanthawi.

Ngati izi zikumveka ngati inu, mungafune kuyang'anira zizindikiro zina zakumapeto kwa nthawi. Izi zikuphatikiza:

• nthawi zosasintha
• kuvuta kugona
• kuuma kwa nyini
• kutaya kwa libido

Ngati mukukumana ndi zizindikiro ngati izi, onani omwe akukuthandizani. Amatha kutsimikizira kuti mukudwala ndikupanga njira yothandizira kuti muchepetse matenda anu.

Nchifukwa chiyani mkwiyo wa perimenopause umachitika?

Mkwiyo wanu wa perimenopause sukutanthauza kuti mukupenga. Simungamve motere kwamuyaya. Pali chifukwa chamankhwala pazomwe mukukumana nazo.

Estrogen imakhudza kupanga serotonin. Serotonin ndimayendedwe owongolera chisangalalo komanso chisangalalo. Thupi lanu likatulutsa estrogen yocheperako, momwe mumamvera mumatha kumva kuti mulibe malire. Maganizo anu ayenera kukhazikika thupi lanu litasintha mpaka kuchepa kwa estrogen.

Mutha kupeza kuti kukwiya kwanu kumakhudza ndikupita. Itha kukhala yotchuka kwambiri kwa sabata imodzi kapena ziwiri, kenako nkuzimiririka kwa mwezi wamawa kapena apo. Izi ndichifukwa choti magawo anu a estrogen akuchepa pakapita nthawi. Muyeso wanu wa estrogen-serotonin udzatayidwa nthawi iliyonse ikuchepa.

Momwe mungapezere mpumulo

Pali zinthu zomwe mungachite kuti muthane ndi mahomoni anu ndikuyambiranso kusangalala. Mukapeza danga m'maganizo mwanu kuti mulandire ndikuthana ndi mkwiyo wanu, zitha kukhala zosavuta kuzimvetsa ndikukhala ndi chizindikirochi.

1. Landirani mkwiyo wanu

Mungafune kubisa mkwiyo wanu kuti usasokoneze wina aliyense. Koma akutiuza kuti "kudziletsa," kapena kupeza njira zodzitetezera kuti musavomereze ndikufotokozera mkwiyo wanu, zimakupatsani mwayi wokhumudwa. Mverani thupi lanu ndikuvomera kuti zomwe mukukumana nazo mwina chifukwa cha kusintha kwa thupi lanu.

2. Phunzirani zomwe zimayambitsa

Pali zizolowezi zina pamoyo wanu, monga kumwa kwambiri tiyi kapena tiyi kapena ndudu, zomwe zimayambitsa nkhawa. Kutaya madzi m'thupi kumathandizanso kuti muzitha kusintha nthawi zambiri. Ndipo ngati kugona kwanu kumasokonezedwa ndi kutentha, nthawi zina kumakhala kovuta kuthana ndi zovuta. Koma thupi la aliyense limagwira mosiyana.

Yesetsani kuzindikira zoyambitsa izi mwa kusunga zolemba tsiku lililonse kwa milungu iwiri. Muyenera kulemba zomwe mudadya, kugona komwe munagona maola ambiri, ngati munachita masewera olimbitsa thupi, komanso momwe mumamvera panthawi zosiyanasiyana patsiku. Ngati kulembera si chinthu chanu, kutsatira malingaliro kapena nthawi yolosera mapulogalamu ndi njira yabwino yotsatirira izi.

3. Yambirani kumbuyo

Mukakhala pakati pa mphindi yotentha, yesetsani kubwereranso kuti muganizire komwe kumachokera.

Musadziteteze nokha chifukwa chokwiyitsidwa, koma muthane ndi zomwe zakupatsani mkwiyo. Dzifunseni mafunso ngati, "Kodi ndikanakwiya ndikadakhala kuti ndili bwino?" ndipo "Kodi munthu uyu kapena vutoli liyenera kukhala ndi mkwiyo womwe ndikufuna kuwalankhula nawo?"

Pokumbukira kuti mumakonda kutengeka mtima pakadali pano, mudzakhala okonzeka kuthana ndi kukhumudwa moyenera.

4. Sinkhasinkha

Njira zochiritsira thupi, monga kusinkhasinkha ndi yoga, zimapindulitsa azimayi pakanthawi kochepa. Njira zopumira kwambiri ndi zina zomwe mumachita mumatha kugona bwino ndikuchepetsa kuzizira komwe kumadzutsa usiku. Mutha kuyamba kuphatikiza izi mmoyo wanu pogwiritsa ntchito pulogalamu yolingalira pafoni yanu kapena kupita kumakalasi a yoga kuti muphunzire zoyambira.

5. Pezani malo ogulitsira

Kupeza malo ogwiritsira ntchito malingaliro anu kumatha kuthandizira kusinthasintha kwamaganizidwe anu.

Malo ogulitsira thupi monga masewera olimbitsa thupi angakuthandizeni kuti musanenepetse thupi lanu likamachepa. Kuchita masewera olimbitsa thupi kumathandizanso kuti mukhale ndi serotonin yomwe muyenera kuwonjezera ndikuwongolera momwe mukumvera.

Malo opanga zinthu, monga kulima dimba, kujambula, kapena kusema ziboliboli, atha kukuthandizani kuti muziyang'ana kukulitsa malo abata m'maganizo mwanu kuti muzitha kukonza momwe mukumvera ndikudzipezera malo.

6. Muzimwa mankhwala akamafunika

Mankhwala atha kukuthandizani kuthana ndiukali wakanthawi komanso nkhawa. Mapiritsi oletsa kubereka, monga Loestrin kapena Alesse, atha kuperekedwa kuti atulutse malingaliro anu ndikuletsa kutuluka magazi kwa uterine. Matenda opatsirana pogonana, monga escitalopram (Lexapro), amathanso kutengedwa ngati njira yakanthawi kuti ikuthandizeni kuti mukhale olimba.

Ngati mukuganiza kuti mankhwala atha kukhala othandiza, lankhulani ndi omwe amakuthandizani. Amatha kukuyendetsani pazomwe mungasankhe ndikuthandizani kupeza china chomwe chikugwirizana ndi zosowa zanu.

7. Ganizirani chithandizo kapena kusamalira mkwiyo

Uphungu ndi kusamalira mkwiyo ndi zida zomwe zingakuthandizeni kuthana ndi mkwiyo. Mu kafukufuku wina wa 2017, ofufuza adapeza kuti azimayi omwe ali ndi matenda ashuga komanso kutha msinkhu amapindula kwambiri ndi upangiri wamagulu womwe umalimbikitsa kudzisamalira.

Onani ngati wothandizira zaumoyo akudziwa zamagulu othandizira, magulu owongolera mkwiyo, kapena mlangizi yemwe amakhala ndi mkwiyo wakanthawi.

Nthawi yoti muwone wothandizira zaumoyo wanu

Ngati mukumva kale kuti mkwiyo wanu ukukhudza kuthekera kwanu kuchita ntchito yanu kapena kugwira ntchito muubale wanu, lankhulani ndi omwe amakuthandizani. Ngakhale anthu ena amakhulupirira mosiyana, si "zachilendo" kumverera okwiya nthawi zonse kapena kukhumudwa panthawi yakumapeto kwa nthawi. Wothandizira zaumoyo wanu akhoza kukuthandizani kuzindikira ndikumvetsetsa zizindikilo zanu, komanso kupanga dongosolo la chisamaliro.