Momwe Mungachitire ndi Kukhumudwa Kwamasamba

Zamkati

• Chifukwa chiyani zimachitika?
• Ndingathe bwanji kuyendetsa?
• Tsatirani zizindikiro zanu
• Kulera kwa mahomoni
• Mankhwala achilengedwe
• Zosintha m'moyo
• Mankhwala
• Kupeza chithandizo

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi ndi PMS?

Matenda a Premenstrual (PMS) amatenga zizindikilo zakuthupi ndi zamaganizidwe zomwe zimayamba sabata kapena kupitilira kusamba kwanu. Zimapangitsa anthu ena kumva kutengeka kwambiri kuposa nthawi zonse ndipo ena amakhala otupa komanso opweteka.

PMS itha kupangitsanso kuti anthu azimva kupsinjika m'masabata omwe amatsogola. Izi zitha kukupangitsani kumva kuti:

• zachisoni
• wokwiya
• kuda nkhawa
• wotopa
• wokwiya
• misozi
• kuyiwala
• wopanda chidwi
• osachita chidwi ndi kugonana
• monga kugona kwambiri kapena kuchepa kwambiri
• monga kudya kwambiri kapena moperewera

Zifukwa zina zomwe mungakhumudwe musanapite nthawi ndizo:

• Matenda a Premenstrual dysphoric (PMDD). PMDD ndiyofanana kwambiri ndi PMS, koma zizindikiro zake ndizovuta kwambiri. Anthu ambiri omwe ali ndi PMDD amafotokoza kuti ali ndi nkhawa kwambiri asanakwane msinkhu, ena mpaka amaganiza zodzipha.Ngakhale kafukufuku waposachedwa akuti azimayi 75 pa 100 aliwonse ali ndi PMS pazaka zawo zobereka, 3 mpaka 8% yokha ndi omwe ali ndi PMDD.
• Kuchulukitsa kusanachitike. Izi zimatanthawuza pamene zizindikilo za zomwe zidalipo, kuphatikizapo kukhumudwa, zimawonjezeka m'masabata kapena masiku asanakwane nyengo yanu. Matenda okhumudwa ndi amodzi mwazinthu zomwe zimafanana ndi PMS. Pafupifupi theka la azimayi onse omwe amalandira chithandizo cha PMS amakhalanso ndi nkhawa kapena kuda nkhawa.

Pemphani kuti mudziwe zambiri zamalumikizidwe pakati pa PMS ndi kukhumudwa.

Chifukwa chiyani zimachitika?

Akatswiri sadziwa kwenikweni chomwe chimayambitsa PMS, koma mwina chikugwirizana ndi kusinthasintha kwa mahomoni komwe kumachitika mkati mwa theka lachiwiri la msambo.

Kutulutsa mazira kumachitika pafupifupi theka lanu. Munthawi imeneyi, thupi lanu limatulutsa dzira, kupangitsa kuchuluka kwa estrogen ndi progesterone kutsika. Kusintha kwa mahomoniwa kumatha kuyambitsa matenda amthupi komanso malingaliro.

Kusintha kwamazinga a estrogen ndi progesterone kumathandizanso kuchuluka kwa serotonin. Ichi ndi neurotransmitter yomwe imathandizira kuwongolera momwe mumamverera, kugona kwanu, komanso kudya. Kuchepetsa kwa serotonin kumalumikizidwa ndikumverera kwachisoni komanso kukwiya, kuwonjezera pamavuto akugona komanso kulakalaka chakudya chachilendo - zonse zomwe zimadziwika ndi PMS.

Zizindikiro zanu zimayenera kusintha pamene estrogen ndi progesterone zikukweranso. Izi zimachitika masiku angapo mutatha kusamba.

Ndingathe bwanji kuyendetsa?

Palibe mankhwala ochiritsira ovutika maganizo pa PMS. Koma kusintha kwamachitidwe angapo ndi mankhwala ochepa angakuthandizeni kuthana ndi vuto lanu lakumverera.

Tsatirani zizindikiro zanu

Ngati simunatero kale, yambani kuwonetsetsa za kusamba kwanu ndi momwe mukumvera m'magulu osiyanasiyana. Izi zikuthandizani kuti mutsimikizire kuti zizindikilo zanu zakukhumudwa ndizolumikizidwa ndi kuzungulira kwanu. Kudziwa kuti pali chifukwa chomwe mukumvera pansi kumathandizanso kuti zinthu zizikhala bwino ndikupatseni kutsimikizika.

Kukhala ndi chipika chatsatanetsatane cha zozungulira zochepa zomaliza kumathandizanso ngati mukufuna kutulutsa matenda anu ndi dokotala. Pali kusalidwa kwina kuzungulira PMS, ndipo kukhala ndi zolemba zazizindikiro zanu kungakuthandizeni kukhala olimba mtima kuti mudzawalere. Zingathandizenso dokotala wanu kudziwa zomwe zikuchitika.

Mutha kutsatira momwe mumayendera ndi zidziwitso zanu pogwiritsa ntchito pulogalamu yotsatila nthawi pafoni yanu. Fufuzani imodzi yomwe imakulolani kuti muwonjezere zizindikiro zanu.

Muthanso kusindikiza tchati kapena kupanga nokha. Pamwamba pamwamba, lembani tsiku la mwezi (1 mpaka 31). Lembani zizindikiro zanu kumanzere kwa tsambalo. Ikani X mubokosi pafupi ndi zomwe mumakumana nazo tsiku lililonse. Dziwani ngati chizindikiro chilichonse ndi chofatsa, chochepa, kapena chowopsa.

Kuti muwone kukhumudwa, onetsetsani kuti mwazindikira mukakumana ndi izi:

• chisoni
• nkhawa
• kulira
• kupsa mtima
• kulakalaka chakudya kapena kusowa kwa njala
• kusagona bwino kapena kugona kwambiri
• zovuta kulingalira
• kusachita chidwi ndi zochitika zanu zatsiku ndi tsiku
• kutopa, kusowa mphamvu

Kulera kwa mahomoni

Njira zakulera zam'thupi, monga mapiritsi kapena chigamba, zitha kuthandiza kuphulika, mabere ofewa, ndi zizindikiritso zina za PMS. Kwa anthu ena, amathanso kuthandizira kuzizindikiro zam'maganizo, kuphatikizapo kukhumudwa.

Koma kwa ena, kulera kwama mahomoni kumatha kukulitsa zizindikilo za kukhumudwa. Mukapita njira iyi, mungafunike kuyesa mitundu yambiri yoletsa musanapeze njira yomwe ingakuthandizeni. Ngati muli ndi chidwi ndi mapiritsi, sankhani chopitilira chomwe mulibe sabata limodzi la mapiritsi a placebo. Mapiritsi oletsa kulera opitilira muyeso amatha kuthetsa nthawi yanu, yomwe nthawi zina imathandizira kuthana ndi PMS.

Mankhwala achilengedwe

Mavitamini angapo amathandizira kuthetsa zizindikilo za PMS zokhudzana ndi kukhumudwa.

Kuyesedwa kwachipatala kunapeza kuti chowonjezera cha calcium chimathandizira kukhumudwa komwe kumakhudzana ndi PMS, kusintha kwa njala, ndi kutopa.

Zakudya zambiri ndizochokera ku calcium, kuphatikizapo:

• mkaka
• yogati
• tchizi
• masamba obiriwira
• msuzi wolimba wa lalanje ndi chimanga

Muthanso kutenga chowonjezera cha tsiku ndi tsiku chomwe chili ndi mamiligalamu 1,200 a calcium, omwe mungapeze pa Amazon.

Musataye mtima ngati simukuwona zotsatira nthawi yomweyo. Zitha kutenga pafupifupi msambo katatu kuti muwone kusintha kulikonse mukamamwa calcium.

Vitamini B-6 amathanso kuthandizira zizindikilo za PMS.

Mutha kuzipeza pazakudya izi:

• nsomba
• nkhuku ndi Turkey
• zipatso
• tirigu wolimba

Vitamini B-6 imabweranso mu mawonekedwe owonjezera, omwe mungapeze pa Amazon. Osangotenga mamiligalamu opitilira 100 patsiku.

Phunzirani za zowonjezera zina zomwe zingathandize ndi zizindikiritso za PMS.

Zosintha m'moyo

Zinthu zingapo pamoyo zimawonekeranso kuti zimathandizira pazizindikiro za PMS:

• Chitani masewera olimbitsa thupi. Yesetsani kukhala okangalika kwa mphindi zosachepera 30 masiku ambiri pasabata kuposa ayi. Ngakhale kuyenda tsiku ndi tsiku kudera lanu kumatha kusintha zizindikilo za kupsinjika, kutopa, komanso kuvutika kuyang'ana.
• Zakudya zabwino. Yesetsani kukana zolakalaka zakudya zopanda pake zomwe zingabwere ndi PMS. Shuga wambiri, mafuta, ndi mchere zimatha kuwononga malingaliro anu. Simuyenera kuzidula kotheratu, koma yesetsani kuyesa zakudya izi ndi zipatso, ndiwo zamasamba, ndi mbewu zonse. Izi zikuthandizani kuti mukhalebe okwanira tsiku lonse.
• Tulo. Kusagona mokwanira kumatha kupha kusangalala kwanu ngati mwangotsala ndi milungu ingapo kuti musabwere msambo. Yesetsani kugona kwa maola asanu ndi awiri kapena asanu ndi atatu usiku, makamaka sabata kapena awiri mpaka nthawi yanu isanakwane. Onani momwe kugona mokwanira kumakhudzira malingaliro anu ndi thupi lanu.
• Kupsinjika. Kupsinjika maganizo kumatha kukulitsa zizindikilo za kukhumudwa. Gwiritsani ntchito kupuma kwambiri, kusinkhasinkha, kapena yoga kuti muchepetse malingaliro anu ndi thupi lanu, makamaka mukamamva kuti zizindikiro za PMS zikubwera.

Mankhwala

Ngati njira zina zamankhwala sizikuthandizani, kumwa mankhwala opatsirana pogonana kungathandize. Kusankha serotonin reuptake inhibitors (SSRIs) ndi mtundu wodziwika bwino wa antidepressant omwe amagwiritsidwa ntchito kuthana ndi kukhumudwa komwe kumakhudzana ndi PMS.

SSRIs imaletsa kuyamwa kwa serotonin, yomwe imakulitsa kuchuluka kwa serotonin muubongo wanu. Zitsanzo za ma SSRIs ndi awa:

• citalopram (Celexa)
• fluoxetine (Prozac ndi Sarafem)
• paroxetine (Paxil)
• mankhwala (Zoloft)

Mankhwala ena opatsirana pogwiritsa ntchito serotonin amathanso kuthandizira kuthana ndi PMS. Izi zikuphatikiza:

• duloxetine (Cymbalta)
• venlafaxine (Effexor)

Gwiritsani ntchito ndi dokotala wanu kuti mupeze dongosolo la mlingo. Angakuuzeni kuti mungotenga mankhwala opanikizika m'masabata awiri zizindikiro zanu zisanayambe. Nthawi zina, angalimbikitse kuwatenga tsiku lililonse.

Kupeza chithandizo

Katswiri wanu wamagulu azachipatala atha kukhala munthu woyamba kupempha thandizo kukhumudwa kwa PMS kukachuluka. Ndikofunika kuti dokotala wanu ndi munthu amene mumamukhulupirira ndipo amatenga zizindikiro zanu mozama. Ngati dokotala sakumverani, fufuzani wina wothandizira.

Muthanso kupita ku International Association for Premenstrual Disorder. Amapereka ma blogs, magulu a pa intaneti, ndi zinthu zakomweko zomwe zingakuthandizeni kupeza dokotala wodziwa PMS ndi PMDD.

Ngati inu kapena munthu wina yemwe mumamudziwa ali ndi malingaliro ofuna kudzipha - okhudzana ndi kukhumudwa kwa PMS kapena ayi - pezani thandizo kuchokera pamavuto kapena njira yodzitchinjiriza. Yesani National Suicide Prevention Lifeline pa 800-273-8255.

Ngati mukuganiza kuti wina ali pachiwopsezo chodzivulaza kapena kukhumudwitsa wina:

• Imbani 911 kapena nambala yanu yadzidzidzi yakomweko.
• Khalani ndi munthuyo mpaka thandizo litafika.
• Chotsani mfuti, mipeni, mankhwala, kapena zinthu zina zomwe zitha kuvulaza.
• Mverani, koma osaweruza, kutsutsana, kuopseza, kapena kufuula.