Zosankha Zachilengedwe 10 za PMDD

Zamkati

• 1. Yesetsani kugwiritsa ntchito aromatherapy
• 2. Yesani kusinkhasinkha
• 3. Sambani mofunda
• 4. Sinthani zomwe mukusamba
• 5. Onetsetsani kuti mukudya chakudya choyenera
• Muyenera:
  
• 6. Ngati mukufunikira, onjezerani zowonjezera zakudya pazomwe mumachita
• 7. Ganizirani za zitsamba
• 8. Chitani nawo yoga kapena mtundu wina wa masewera olimbitsa thupi
• 9. Yang'anani kutema mphini
• 10. Konzekerani kupumula usiku wonse
• Muyenera:
  
• Nthawi yoti muwone dokotala wanu

Zimagwira bwanji?

Matenda a Premenstrual dysphoric (PMDD) ndi mtundu wa premenstrual syndrome (PMS) womwe umayamba chifukwa cha kusinthasintha kwa mahomoni. Zimakhudza pakati pa amayi omwe ali ndi vuto la kusamba. Ngakhale imagawana zizindikilo zofananira za PMS - kuphatikiza kulakalaka chakudya, kukwiya, komanso kutopa - ndizovuta kwambiri.

Kwa amayi ambiri omwe ali ndi PMDD, zizindikiro ndizovuta kwambiri ndipo zimakhala zovuta kuti azigwira. Ngati mankhwala sakugwira ntchito kapena sichotheka, mutha kupeza njira zachilengedwe zotsatirazi zikuthandizani. Amayang'ana kukonza thanzi labwino, kulimbikitsa kupumula ndi kupumula, ndikuwongolera zizindikilo.

Pitilizani kuwerenga kuti mudziwe zambiri.

1. Yesetsani kugwiritsa ntchito aromatherapy

Aromatherapy imaphatikizapo kupuma mafuta ofunikira kuti mukhale ndi thanzi labwino komanso thanzi. Amagwiritsidwa ntchito kuchepetsa kupsinjika, kukonza kugona, komanso kuchepetsa ululu.

Ena mwa mafuta ofunikira kwambiri pazizindikiro za PMDD ndi awa:

• chamomile kulimbikitsa kupumula ndi kugona
• wanzeru clary kuti muchepetse kusamba ndi nkhawa
• lavenda kuti mukhale ndi bata
• Nthano kuti muchepetse nkhawa ndikuchotsa PMS
• duwa kuchepetsa nkhawa komanso kuthetsa PMS

Mutha kuwonjezera mafuta osungunuka osambira osambira kapena kupumira kafungo koyenera mwa kuyika madontho ochepa pa mpira wa thonje ndikupumira.

Kuti mugwiritse ntchito pakhungu lanu, onjezerani madontho 15 a mafuta ofunikira pa ounce limodzi la mafuta onyamula. Mafuta onyamula otchuka ndi amondi wokoma, jojoba, ndi coconut. Sakanizani mafuta osungunuka pakhungu lanu.

Mafuta ofunikira osasunthika amatha kukwiyitsa khungu lanu. Ndipo ngakhale ndi dilution, ndibwino kuti muyese kaye musanagwiritse ntchito.

Kuyesa mayeso a chigamba:

1. Onjezerani madontho ochepa amafuta ofunikira kwambiri m'manja mwanu kapena m'zigongono zamkati.
2. Siyani izo kwa maola 24. Simuyenera kupaka mafuta odzola kapena kuwonjezera china chilichonse m'derali.
3. Ngati palibe kukwiya kumachitika, kuyenera kukhala kotheka kuyika kwina.

2. Yesani kusinkhasinkha

Kafukufuku akuwonetsa kuti kusinkhasinkha kwamaganizidwe kumatha kuchepetsa nkhawa, kukhumudwa, komanso kupweteka - zonse zomwe zimadziwika ndi PMDD. Kusinkhasinkha kumafunikira kuti muziyang'ana pakadali pano ndikuyang'ana kupuma kwanu. Izi zitha kukuthandizani kupumula ndikudzitchinjiriza kuzizindikiro zosasangalatsa.

Kuti muyambe, yesani kusinkhasinkha kumeneku kuchokera ku UCLA Health. Muthanso kupeza makanema mazana osinkhasinkha pa YouTube, kapena mutha kutsitsa pulogalamu yosinkhasinkha pafoni yanu.

3. Sambani mofunda

Malo osambira ofunda ndi abwino pafupifupi chilichonse chomwe chimakupweteketsani. Amatha kuthandiza kuchepetsa kusamba, kuchepetsa nkhawa, komanso kupumula kuti mupumule bwino usiku.

Yesani malangizo awa kuti mupindule kwambiri ndi kusamba kwanu:

• Sankhani nthawi yomwe simudzasokonezedwa, monga ana atagona.
• Kuwala kwa lavenda- kapena makandulo onunkhira musanalowe mu kabati.
• Sewerani nyimbo zakumbuyo zolimbikitsa, monga jazi lofewa kapena limba wakale.
• Onjezani mafuta ofunikira kumadzi anu osamba. Madziwo amachepetsa mafutawo, motero palibe chiopsezo chilichonse chokwiyitsa.

Sungani zosangalatsa zanu mukamatha kusamba ndikulowetsa mkanjo wamtengo wapatali. Konzani botolo lamadzi otentha ndikuyiyika pamimba panu kapena kutsikira kumbuyo kuti mumve kupweteka.

4. Sinthani zomwe mukusamba

Ngakhale zopangira msambo ndizoyipa zofunikira nthawi yanu, zitha kupangitsa kuti matenda a PMDD awonjezeke. Mwachitsanzo, ma tampon amatha kupangitsa anthu ena kuponderezana kwambiri.Ngati muli ndi khungu lodziwika bwino, zosakaniza zina m'mapadi zimatha kuyambitsa mkwiyo.

Palibe maphunziro asayansi momwe zimakhudzira kusamba kwa PMDD, koma umboni wosatsimikizira kuti kuwasintha kungathandize. Yesetsani kugwiritsa ntchito ma pads onse kapena ma organic panties.

Makapu akusamba amathanso kukhala njira yabwino. Makapu obwezerezedwanso ngati belu amabvalidwa mkati kuti atolere kusamba.

5. Onetsetsani kuti mukudya chakudya choyenera

Kudya zakudya zoyenera ndikofunikira pakuwongolera PMS. Sizikudziwika bwino momwe zakudya zimakhudzira PMDD, koma kudya athanzi kumatha kuchepetsa zovuta zomwe zimakupangitsani kumva kuwawa.

Mwachitsanzo, zakudya zamchere zimachulukira. Zakudya zokhala ndi shuga wambiri zimatha kusinthasintha kwambiri shuga wamagazi, zomwe zitha kukulitsa kutopa komanso kusinthasintha kwamaganizidwe. Zakudya zamafuta ndi mafuta zimachulukitsa milingo ya prostaglandin, yomwe imatha kukulitsa kuuma kwa msambo.

Muyenera:

• Idyani zakudya zazing'ono, zomwe zimachitika pafupipafupi kuti muthane ndi zotupa komanso kukwiya m'mimba.
• Idyani zipatso ndi ndiwo zamasamba zambiri.
• Sankhani ma carbs ovuta monga mbewu zonse pamasamba osinthidwa.
• Pewani zokhwasula-khwasula mchere ndi mchere.
• Pewani caffeine.
• Pewani mowa.
• Idyani zakudya zamapuloteni kwambiri kuti muthandizire kukulitsa kuchuluka kwa tryptophan.

6. Ngati mukufunikira, onjezerani zowonjezera zakudya pazomwe mumachita

Kafukufuku wasonyeza kuti kupeza zakudya zofunikira kumathandiza PMS. Njira yabwino yopezera zakudya, michere, ndi mavitamini ndi kudya zakudya zatsopano. Zowonjezera ndizotheka ngati simukupeza zokwanira kuchokera pazakudya zanu. Kafukufuku wowonjezereka amafunikira kuti adziwe ngati amathandizira PMDD.

Malinga ndi chipatala cha Mayo, zowonjezera izi zitha kukhala zoyeserera:

• Calcium. 1,200 milligrams (mg) calcium tsiku lililonse ingathandize kuchepetsa zizolowezi zathupi ndi malingaliro.
• Mankhwala enaake a. 360 mg itha kuthandizira kuchepetsa kupweteka kwa mawere ndi kuphulika.
• Vitamini E. Ma 400 mayunitsi apadziko lonse lapansi (IU) tsiku lililonse amatha kuthandiza kuchepetsa ma prostaglandins mthupi. Prostaglandins amadziwika kuti amayambitsa zowawa.
• Vitamini B-6. 50 mpaka 100 mg tsiku lililonse ingathandize kuchepetsa kutopa, kukwiya, ndi kugona tulo.

Kumbukirani kuti zowonjezera sizimayang'aniridwa kuti ndi zabwino kapena zoyera ndi FDA, choncho fufuzani kafukufuku wamafuta ndikusankha mwanzeru.

7. Ganizirani za zitsamba

Pali kafukufuku wochepa wasayansi wokhudzana ndi mphamvu ya mankhwala azitsamba a PMDD kapena PMS. Komabe, azimayi ena amati amagwira ntchito. Ena oti ayesere ndi:

Madzulo Primrose mafuta. Malinga ndi nkhani yofalitsidwa mu American Family Physician, EPO ndiye zitsamba zophunziridwa kwambiri ku PMS. Komabe, kafukufuku akadali wosatsimikizika. Zikuwoneka kuti pali phindu lina. M'maphunziro, ophunzira adatenga 500 mpaka 1,000 mg ya EPO tsiku lililonse.

Msuzi. Chasteberry amaganiza kuti amachepetsa kupanga ma prolactin ndikuchepetsa kupweteka kwa m'mawere.

Wort wa St. Wotchedwa Mother Nature's antidepressant, St. John's wort atha kuthandiza nkhawa, kukhumudwa, komanso kukwiya. Zingathenso kuchepetsa zizindikiro zina za PMDD. Funsani dokotala wanu kuti mumve zambiri. Pofuna kupewa kuyanjana ndi mankhwala, nenani mankhwala onse ndi zowonjezera.

Gingko. Malinga ndi kafukufuku wa 2010, kumwa 40 mg wa gingko katatu patsiku kumachepetsa zizindikiritso za PMS kuposa maloboti. Izi zinaphatikizapo kuphulika, kutopa, ndi kugona tulo. Amaganizira kuti gingko amachepetsa ma prostaglandins mthupi ndikuwonjezera kutulutsidwa kwa ma neurotransmitters muubongo.

Nthawi zina, mankhwala azitsamba amatha kugwiritsa ntchito mankhwala akuchipatala kapena kuyambitsa zovuta zina. Muyenera kukambirana ndi adokotala kapena akatswiri azaumoyo musanawonjezere mankhwala ena azitsamba pazomwe mumachita. Kugulitsa zitsamba sikuyang'aniridwa, ndipo mungafunike kuthandizidwa posankha zinthu zabwino. Zitsamba zambiri zimagwirizana ndi mankhwala kapena chithandizo.

8. Chitani nawo yoga kapena mtundu wina wa masewera olimbitsa thupi

Yoga ndichizolowezi chakale chomwe chimapumira kwambiri, kusinkhasinkha, ndi zochitika zina zotenthetsera thupi ndikuthandizira kuchepetsa ululu ndikulimbikitsa kupumula.

Malinga ndi a, yoga imatha kusintha msambo komanso thanzi. Zathandizanso azimayi kuzindikira nkhawa zawo zakuthupi ndi zamaganizidwe, zomwe zingawathandize kupirira bwino.

Mutha kuwona zotsatirazi kukhala zopindulitsa:

• Bridge
• Galu Woyang'ana Kutsika
• Gulugufe

Kuchita masewera olimbitsa thupi ndikwabwino kwa inunso. Mukamayenda ndikusuntha, zimakhala bwino.

Zochita zina zoyesera:

• Ma Pilates
• kuyenda
• kusambira

Ngati ndi kotheka, muzichita masewera olimbitsa thupi panja kuti musangalale ndi chilengedwe komanso mukhale ndi mavitamini D.

9. Yang'anani kutema mphini

Mukamapanga mphini, masingano oonda amaikidwa m'malo ena pakhungu lanu kuti muchepetse ululu komanso kuti muchepetse kupsinjika. Malinga ndi kutema mphini kumawonetsa lonjezo lakuchiza matenda a PMS. Kuphunzira kwina kumafunikira, koma zoopsa zimakhala zochepa mukamayendetsedwa ndi munthu yemwe ali ndi chilolezo chodula mphini.

Mfundo zabwino kwambiri zodzitetezera ku zizindikiro za kusamba ndi izi:

• zokulirapo zala ziwiri pansi panyanja kuti muchepetse kukokana ndi kuphulika
• malo amfupa pakati pa chiuno ndi matako kuti athetse ululu wam'mimba ndi ululu wammbuyo
• malo amphako pakati pa chala chachikulu ndi chakuphazi kuti athetse mutu komanso kupweteka m'mimba

10. Konzekerani kupumula usiku wonse

Ndizovuta kuti anthu azitha kugwira ntchito popanda kugona akadali athanzi. Ngati muli ndi PMDD ndipo simukugona, ndizosatheka kuti muthe kudutsa tsikulo bwinobwino. Kusowa tulo kumatha kubweretsa kukhumudwa komanso kuda nkhawa. Zimapangitsanso kukwiya komanso kutopa.

Muyenera:

• Pitani kukagona nthawi yomweyo usiku uliwonse.
• Osatenga nthawi yayitali masana.
• Pewani caffeine ndi zinthu zina zopatsa mphamvu kwa maola angapo musanagone.
• Gwiritsani ntchito chipinda chanu chogona ndi kugona.
• Pewani ma TV ndi makompyuta musanagone.
• Sungani chipinda chanu chogona motentha bwino.
• Chitani zinazake zosangalatsa musanagone monga kuwerenga kapena kusamba mofunda.

Nthawi yoti muwone dokotala wanu

Kwa zaka zambiri, madokotala ndi akatswiri amisala asagwirizana pankhani yoti PMDD ndi yeniyeni. M'zaka zingapo zapitazi, kumvetsetsa kwa vutoli kwakula kwambiri. Koma kwa azimayi omwe ali nawo, sizowona zenizeni, ndizowononga. Ngakhale azimayi ambiri otha msinkhu amakhala ndi vuto la PMS, sizachilendo kukhala ndi zizindikilo zowopsa zomwe zimasokoneza moyo wanu watsiku ndi tsiku.

Itanani dokotala wanu ngati zizindikiro za PMS zili zazikulu zimakulepheretsani kuchita zochitika zanu za tsiku ndi tsiku. Mutha kukhala ndi PMDD. Mankhwala achilengedwe atha kuthandiza, koma mungafunenso mankhwala olepheretsa kupanikizika kuti muthandize kuthana ndi nkhawa, nkhawa, ndi zizindikiritso zina zokhudzana ndi PMDD.