Zizindikiro 10 Zoti Nyengo Yanu Ili Pafupi Kuyamba

Zamkati

• 1. Kukokana m'mimba
• 2. Kuphulika
• 3. Mabere achikondi
• 4. Kutopa
• 5. Kuphulika
• 6. Nkhani za matumbo
• 7. Mutu
• 8. Maganizo amasintha
• 9.Kuchepetsa kupweteka kwa msana
• 10. Kuvuta kugona
• Mankhwala
• Mfundo yofunika

Kwina pakati pa masiku asanu ndi milungu iwiri nthawi yanu isanakwane, mutha kukhala ndi zizindikilo zomwe zimakudziwitsani kuti zikubwera. Zizindikirozi zimadziwika kuti premenstrual syndrome (PMS).

Oposa 90 peresenti ya anthu amakhala ndi PMS pamlingo winawake. Kwa ambiri, zizindikiro za PMS ndizochepa, koma ena amakhala ndi zizindikilo zowopsa zosokoneza zochitika za tsiku ndi tsiku.

Ngati muli ndi zizindikiro za PMS zomwe zimakulepheretsani kugwira ntchito, kupita kusukulu, kapena kusangalala ndi tsiku lanu, lankhulani ndi dokotala wanu.

PMS nthawi zambiri imatha m'masiku ochepa kusamba. Nazi zizindikiro 10 zomwe zimakudziwitsani kuti nthawi yanu yatsala pang'ono kuyamba.

1. Kukokana m'mimba

M'mimba, kapena kusamba, kukokana kumatchedwanso primary dysmenorrhea. Ndiwo chizindikiro chodziwika bwino cha PMS.

Zilonda zam'mimba zimatha m'masiku akutsogola kwanu ndipo zimatha masiku angapo kapena kupitilira apo zitayamba. Zokokana zimatha kukhala zolimba kuchokera kuzisoni, zopweteka zazing'ono mpaka kupweteka kwambiri komwe kumakulepheretsani kuchita nawo zomwe mumachita nthawi zonse.

Kupweteka kwa msambo kumamveka pamimba pamunsi. Kumva kwachisoni, kopindika kumathanso kutsegukira kumunsi kwanu kwakumunsi ndi ntchafu zakumtunda.

Mitsempha ya chiberekero imayambitsa kupweteka kwa msambo. Mitsempha imeneyi imathandizira kutulutsa ulusi wamkati mwa chiberekero (endometrium) pomwe mimba sichitika.

Kupanga kwa lipids wofanana ndi mahomoni wotchedwa prostaglandins kumayambitsa izi. Ngakhale ma lipids amayambitsa kutupa, amathandizanso kuwongolera ovulation ndi kusamba.

Anthu ena amakumana ndi zovuta kwambiri pamene akusamba kwambiri.

Matenda ena amatha kupangitsa kuti kukokana kukhale koopsa. Izi zikuphatikiza:

• endometriosis
• khomo lachiberekero stenosis
• adenomyosis
• m'chiuno yotupa matenda
• ziphuphu

Zokhumudwitsa zomwe zimakhudzana ndi mitundu imeneyi zimadziwika kuti sekondale dysmenorrhea.

2. Kuphulika

Pafupifupi azimayi onse amawona kuwonjezeka kwa ziphuphu pafupifupi sabata limodzi asanayambe msambo.

Kuphulika kokhudzana ndi kusamba nthawi zambiri kumaphulika pachibwano ndi nsagwada koma kumawoneka kulikonse pankhope, kumbuyo, kapena mbali zina za thupi. Kuphulika kumeneku kumachitika chifukwa cha kusintha kwa mahomoni achilengedwe komwe kumakhudzana ndikuchuluka kwakubala kwazimayi.

Ngati palibe mimba yomwe imachitika mukamayamwa, estrogen ndi progesterone zimachepa ndipo ma androgens, monga testosterone, amakula pang'ono. Ma androgens m'dongosolo lanu amalimbikitsa kupanga sebum, mafuta omwe amapangidwa ndimatumba owoneka bwino akhungu.

Pakapangidwa sebum wochuluka, zimatuluka ziphuphu. Ziphuphu zokhudzana ndi nyengo nthawi zambiri zimatha kumapeto kwa msambo kapena patangopita nthawi yochepa pamene mayendedwe a estrogen ndi progesterone ayamba kukwera.

3. Mabere achikondi

Pakati pa theka loyamba la msambo (lomwe limayamba tsiku loyamba kusamba) magulu a estrogen amayamba kuchuluka. Izi zimalimbikitsa kukula kwa timabowo ta mkaka m'mabere anu.

Magawo a progesterone amayamba kukwera mkati mwazunguliro lanu mozungulira ovulation. Izi zimapangitsa kuti mabere a mammary m'mabere anu akule ndikutupa. Kusintha kumeneku kumapangitsa mawere anu kumva kupweteka, kutupa musanafike kapena mkati mwa nthawi yanu.

Chizindikiro chingakhale chochepa kwa ena. Ena amawona mabere awo akulemera kwambiri kapena otupa, ndikupangitsa kusapeza bwino.

4. Kutopa

Nthawi yanu ikamayandikira, thupi lanu limasinthira magiya kukonzekera kukonzekera kukhala ndi pakati ndikukonzekera kusamba. Mahomoni amatsika, ndipo kutopa nthawi zambiri kumachitika. Kusintha kwa malingaliro kungakupangitseni kuti mukhale otopa.

Pamwamba pa zonsezi, azimayi ena amavutika kugona nthawi imeneyi yakusamba. Kusowa tulo kumatha kukulitsa kutopa kwamasana.

5. Kuphulika

Ngati mimba yanu ikumva yolemetsa kapena imamva ngati kuti simungapangitse ma jeans anu kutsekedwa masiku angapo musanapite nthawi yanu, mutha kukhala ndi PMS. Kusintha kwa kuchuluka kwa estrogen ndi progesterone kumatha kupangitsa kuti thupi lanu lisunge madzi ndi mchere wambiri kuposa masiku onse. Izi zimapangitsa kumverera kotupa.

Mulingo ungathenso kukwera mapaundi awiri kapena awiri, koma kutulutsa kwa PMS sikutanthauza kunenepa kwenikweni. Anthu ambiri amapeza mpumulo ku chizindikirochi masiku awiri kapena atatu atangoyamba kumene. Nthawi zambiri kuphulika koyipa kumachitika tsiku loyamba lazungulire.

6. Nkhani za matumbo

Popeza matumbo anu amakhudzidwa ndi kusintha kwa mahomoni, mutha kusintha momwe mumakonda kusambiramo nthawi yanu isanakwane.

Ma prostaglandins omwe amachititsa kuti chiberekero chizichitikanso amathanso kupangitsa kuti matumbo azichitikira m'matumbo. Mutha kupeza kuti mumakhala ndimatumbo pafupipafupi mukamasamba. Muthanso kumva:

• kutsegula m'mimba
• nseru
• kuthamanga
• kudzimbidwa

7. Mutu

Popeza mahomoni ndiwo amachititsa kupwetekedwa mtima, ndizomveka kuti kusinthasintha kwa mahomoni kumatha kubweretsa mutu komanso migraine.

Serotonin ndi neurotransmitter yomwe nthawi zambiri imatulutsa mutu ndi mutu. Estrogen imatha kukulitsa kuchuluka kwa serotonin komanso kuchuluka kwa ma serotonin receptors muubongo nthawi zina pakusamba. Kuyanjana pakati pa estrogen ndi serotonin kumatha kuyambitsa migraines kuti ichitike mwa iwo omwe amawakonda.

Oposa azimayi omwe amalandira mutu waching'alang'ala amafotokoza kuyanjana pakati pa kupezeka kwa migraines ndi nthawi yawo. Migraines imatha kupezeka msambo, nthawi, kapena msambo msambo.

Ena amakumananso ndi mutu waching'alang'ala panthawi yopuma. Kafukufuku wokhudzana ndi chipatala adanenanso kuti mutu waching'alang'ala umatha kupezeka nthawi 1.7 tsiku limodzi kapena awiri asanasambe ndipo nthawi 2.5 zimachitika m'masiku atatu oyambira kusamba m'derali.

8. Maganizo amasintha

Zizindikiro zam'maganizo za PMS zitha kukhala zowopsa kuposa zomwe zimachitika kwa anthu ena. Mutha kuwona:

• kusinthasintha
• kukhumudwa
• kupsa mtima
• nkhawa

Ngati mukumva kuti mukuyenda modzidzimutsa kapena mukumva chisoni kapena kukwapuka kuposa masiku onse, kusinthasintha kwa milingo ya estrogen ndi progesterone kumatha kukhala mlandu.

Estrogen imatha kukhudza kupanga serotonin ndikumverera bwino kwama endorphin muubongo, kuchepa kwa moyo wamtendere ndikuwonjezera kukhumudwa komanso kukwiya.

Kwa ena, progesterone itha kuwakhazika mtima pansi. Pamene milingo ya progesterone ili yotsika, zotsatirazi zimatha kuchepa. Nthawi zolira popanda chifukwa komanso kutengeka mtima kumatha kubwera.

9.Kuchepetsa kupweteka kwa msana

Zoberekera zam'mimba ndi m'mimba zomwe zimayambitsidwa ndikutulutsidwa kwa ma prostaglandin amathanso kupangitsa kuti kutsekeka kwa minofu kumachitika kumbuyo kwenikweni.

Kumva kupweteka kapena kukoka kumatha kubwera. Ena amatha kupweteka kwakumbuyo kwakanthawi m'nyengo yawo. Ena amakumana ndi kusasangalala pang'ono kapena kumangonyinyirika kumbuyo kwawo.

10. Kuvuta kugona

Zizindikiro za PMS monga kukokana, kupweteka mutu, komanso kusinthasintha kwamaganizidwe zimatha kukhudza kugona, kupangitsa kuti kuvutike kugona kapena kugona. Kutentha kwa thupi lanu kumathandizanso kuti zikhale zovuta kuti mugwire ma Zzz omwe amafunikira kwambiri.

Kutentha kwakukulu kumatuluka pafupifupi theka la digiri pambuyo pa ovulation ndipo kumakhala kokwera mpaka mutayamba kusamba kapena posachedwa. Izi sizingamveke ngati zochuluka, koma nthawi yozizira yamthupi imalumikizidwa ndi kugona bwino. Hafu ya digiriyo imatha kukulepheretsani kupumula bwino.

Mankhwala

Kukula ndi kuuma kwa zizindikiritso za PMS zomwe muli nazo kumatsimikizira mitundu yamankhwala omwe angakuthandizeni.

Ngati muli ndi zizindikilo zoopsa, mutha kukhala ndi premenstrual dysphoric disorder (PMDD). Uwu ndiye mtundu wovuta kwambiri wa PMS. Chisamaliro cha dokotala chingakhale chithandizo chabwino kwambiri.

Ngati muli ndi mutu waching'alang'ala wambiri, mungapindulenso mukamawona dokotala wanu. Zomwe zimayambitsa matenda, monga matenda opweteka m'mimba kapena endometriosis, amathanso kupangitsa PMS kukhala yovuta kwambiri, yomwe imafunikira thandizo la dokotala.

Nthawi zina PMS, dokotala wanu amatha kukupatsani mapiritsi oletsa kubereka kuti aziyang'anira mahomoni anu. Mapiritsi oletsa kubereka ali ndi mitundu yosiyanasiyana ya mitundu ya estrogen ndi progesterone.

Mapiritsi oletsa kubereka amaletsa thupi lanu kuti likhale lopweteka mwachilengedwe popereka mahomoni osasunthika komanso osasunthika kwamasabata atatu. Izi zimatsatiridwa ndi sabata limodzi la mapiritsi a placebo, kapena mapiritsi omwe alibe mahomoni. Mukamwa mapiritsi a placebo, mahomoni anu amagwa kotero kuti mutha kusamba.

Chifukwa mapiritsi oletsa kubereka amakhala ndi mahomoni osasunthika, thupi lanu mwina silingakumane ndi kutsika kapena kukwera kwambiri komwe kungayambitse matenda a PMS.

Nthawi zambiri mumatha kuthana ndi zovuta za PMS kunyumba, nanunso. Nawa maupangiri oti muganizire:

• Pezani mchere womwe mumamwa kuti muchepetse kuphulika.
• Tengani mankhwala ochepetsa ululu, monga ibuprofen (Advil) kapena acetaminophen (Tylenol).
• Gwiritsani botolo lamadzi otentha kapena chotenthetsera chotentha pamimba panu kuti muchepetse kukokana.
• Chitani masewera olimbitsa thupi kuti mukhale osangalala komanso mutha kuchepetsa kuponderezana.
• Idyani zakudya zazing'ono, pafupipafupi kuti shuga lanu lamagazi likhalebe lolimba. Shuga wamagazi ochepa amatha kuyambitsa vuto.
• Sinkhasinkhani kapena chitani yoga kuti mulimbikitse kukhala ndi moyo wabwino.
• Tengani zowonjezera calcium. Kafukufuku wina adapeza kuti zowonjezera calcium zimathandizira kuthana ndi nkhawa, nkhawa, komanso kusungira madzi.

Mfundo yofunika

Ndizofala kwambiri kukhala ndi zizindikilo zochepa za PMS m'masiku akutsogola kwanu. Nthawi zambiri mumatha kupeza mpumulo ndi zithandizo zapakhomo.

Koma ngati zizindikiritso zanu ndizokwanira zomwe zingakhudze kuthekera kwanu kusangalala ndi moyo kapena kuchita nawo zochitika zanu za tsiku ndi tsiku, lankhulani ndi dokotala wanu.