14 PMS Life Hacks

Zamkati

• 1. Yambani mayendedwe
• 2. Kugona mokwanira
• 3. Khazikani mtima pansi
• 4. Pezani calcium, magnesium, ndi vitamini B-6 wambiri
• 5. Msipu
• 6. Yesani kutema mphini
• 7. Chepetsani mchere
• 8. Idyani ma carbs ovuta kwambiri
• 9. Onani kuwala
• 10. Pezani mankhwala anu
• 11. Dulani tiyi kapena khofi
• 12. Kumenya chizolowezi
• 13. Musamwe mowa
• 14. Imwani piritsi (kapena awiri)

Zizindikiro zowachenjeza ndizodziwikiratu. Ndinu otupa ndi opunduka. Mutu wanu umapweteka ndipo mabere anu akupweteka. Mumasinthasintha, mumamwetulira aliyense amene angayerekeze kufunsa vuto.

Azimayi opitilira 90 amati amakumana ndi zina mwazizindikirozi - zomwe zimadziwika kuti premenstrual syndrome (PMS) - mkati mwa sabata limodzi kapena kupitilira apo. PMS si pikisiki, koma imatheka.

Yesani ma hacks 14 awa kuti mumenye pachimake ndikuthandizanso zina za PMS.

1. Yambani mayendedwe

Kuyenda, kukwera njinga, kapena kungovina mozungulira chipinda chanu kwa mphindi 30 patsiku. Kuchita masewera olimbitsa thupi komwe kumapangitsa mtima wanu kupopa kumatha kusintha zizindikiritso za PMS monga kutopa, kusakhazikika bwino, komanso kukhumudwa, Chinyengo chokhala ndi nthawi yabwino isanakwane ndikuchita masewera olimbitsa thupi masiku ambiri a sabata mwezi wonse.

2. Kugona mokwanira

PMS ikhoza kutaya nthawi yanu yogona. Kaya mumaponya ndi kutembenuka usiku kapena kugona tsiku lonse, kusokonezeka kulikonse panjira yanu yakugona kumatha kukupangitsani kukhala omvera kuposa masiku onse.

Kuti mugone mokwanira, khalani ndi chizolowezi. Pita kogona nthawi yofananira usiku uliwonse ndikudzuka nthawi yomweyo m'mawa uliwonse - ngakhale kumapeto kwa sabata. Ndipo onetsetsani kuti mwafika msanga msanga mokwanira kuti mugone maola osachepera asanu ndi atatu usiku uliwonse.

3. Khazikani mtima pansi

Kupsinjika mtima kumatha kuwonjezera pazizindikiro za PMS ndikukupangitsani kumva kuwawa kwambiri. Yesani mankhwala azisangalalo kuti muchepetse malire.

Yoga ndi njira imodzi yolimbikitsira kuphatikizika yomwe imaphatikiza mayendedwe ofatsa ndi kupuma kwambiri. kuti kuyeserera kangapo pamlungu kungathandize kuchepetsa kuphulika kwa PMS, kukokana, ndi mabere owawa.

Osati pomenya nawo positi? Yesani kukhala chete kwa mphindi zochepa kwinaku mukupuma mwamphamvu ndikubwereza mawu ngati "ohm." Kafukufuku wosinkhasinkha amathandizanso pazizindikiro za PMS.

4. Pezani calcium, magnesium, ndi vitamini B-6 wambiri

Zakudya zina zimatha kukuthandizani kuti muzimva bwino sabata yomwe mwayamba kusamba.

Kuwonjezera pa kukhala wabwino kwa mafupa anu, calcium ikhoza kuchepetsa zizindikiro za PMS monga kupsinjika ndi kutopa. Mutha kuchipeza kuchokera kuzakudya monga mkaka ndi zinthu zina zamkaka, msuzi wolimba wa lalanje, ndi chimanga.

Magnesium ndi B-6 zimathandizira ndi zizindikilo monga kukhumudwa, kuda nkhawa, kuphulika, komanso kulakalaka chakudya - ndipo zimagwiranso ntchito bwino mukazitenga. Mutha kupeza vitamini B-6 mu nsomba, nkhuku, zipatso, ndi tirigu wolimba. Magnesium imakhala yobiriwira, masamba obiriwira ngati sipinachi, komanso mtedza ndi mbewu zonse.

Ngati simungathe kupeza zokwanira m'zakudya zanuzi, funsani dokotala wanu za kutenga chowonjezera.

5. Msipu

Kulakalaka zakudya zopanda kanthu ndikofanana ndi PMS. Njira imodzi yowamenyera ndikudya zakudya zazing'ono zisanu ndi chimodzi tsiku lonse, osati zitatu zazikulu.

Kudya pafupipafupi kumapangitsa kuti shuga wamagazi azikhala okhazikika, kupewa madontho mwadzidzidzi omwe amakupangitsani kukhala ndi njala yodyera maswiti, pitsa, kapena thumba la tchipisi. Khalani ndi ma veggie ndikumwa kuti mukadye.

6. Yesani kutema mphini

Onetsetsani ku zizindikiritso zanu za PMS ndi njira yakale iyi yaku China, yomwe imagwiritsa ntchito singano zopyapyola tsitsi kutsata mfundo zosiyanasiyana kuzungulira thupi lanu. Pakufufuza kumodzi kwamaphunziro, kutema mphini kumachepetsa zizindikilo monga kupweteka kwa mutu, kukokana, msana, ndi mabere owawa.

7. Chepetsani mchere

Kodi mumalakalaka tchipisi kapena ma pretzels m'masiku akutsogola kwanu? Yesetsani kukana ziyeso zamchere izi. Sodium imapangitsa thupi lanu kugwiritsanso madzi ambiri, kukulitsa kuphulika kwa m'mimba.

Komanso, samalani supu ndi ndiwo zamzitini, msuzi wa soya, ndi nyama zamasana, zomwe zonse ndizodziwika bwino mumchere.

8. Idyani ma carbs ovuta kwambiri

Lembani mkate woyera, mpunga woyera, ndi makeke. Sinthanitsani ndi mkate wa tirigu wathunthu, mpunga wofiirira, ndi osweka tirigu. Mbeu zonse zimakusungani nthawi yayitali, zomwe zimatha kuchepetsa kulakalaka chakudya ndikukuchepetsani.

9. Onani kuwala

Therapy ya kuwala ndi mankhwala othandiza a matenda okhudza nyengo (SAD), ndipo mwina atha kuthandizidwa ndi mtundu woopsa wa PMS wotchedwa premenstrual dysphoric disorder (PMDD).

Amayi omwe ali ndi PMDD amakhumudwa kwambiri, kuda nkhawa, kapena kukhumudwa asanakwane msambo. Sizikudziwika ngati kukhala pansi pa nyali yowala kwa mphindi zochepa tsiku lililonse kumawongolera kusinthasintha mu PMS, koma sikungapweteketse kuyesa.

10. Pezani mankhwala anu

Ngati mumakhala ndi nkhawa, kupsinjika, komanso kukhumudwa munthawi yamisambo yanu, kutikita minofu kungakhale chinthu chokhazikitsira malingaliro anu. Kutikita minofu kwa mphindi 60 kumachepetsa milingo ya cortisol - timadzi timene timakhudzidwa ndi mayankho amthupi lanu. Imawonjezeranso serotonin - mankhwala omwe amakupangitsani kumva bwino.

11. Dulani tiyi kapena khofi

Pitani m'mawa m'mawa wa java m'masiku anu asanakwane. Zomwezo zimapezekanso ndi ma tiyi a tiyi kapena tiyi. Caffeine imathandizira zizindikilo za PMS monga kukwiya komanso jitteriness. Caffeine imatha kukulitsa kupweteka m'mabere mwako komanso kuchuluka kwa kukokana chifukwa kumawonjezera kupanga kwa prostaglandin mthupi. Zimasokonezanso kugona, komwe kumatha kukupangitsani kumva kuti ndinu onyada komanso osasangalatsa. Kugona bwino kumasintha momwe mumamvera. Kafukufuku wina adati tiyi kapena khofi wina ndi wovomerezeka, komabe.

12. Kumenya chizolowezi

Kuphatikiza pa kukulitsa chiopsezo chanu ngati khansa komanso matenda osokoneza bongo (COPD), kusuta kumatha kukhala ndi zizindikiro za PMS. Izi ndizowona makamaka mukayamba chizolowezicho mukamakula. Kusuta kumatha kukulitsa zizindikilo za PMS posintha mahomoni,.

13. Musamwe mowa

Galasi kapena ziwiri za vinyo zitha kukupumulitsani munthawi zonse, koma sizikhala ndi zotonthoza zomwezo mukakhala muvuto la PMS. Mowa ndi njira yapakatikati yamanjenje yokhumudwitsa yomwe imatha kukulitsa kukhumudwa kwanu. Yesetsani kupewa - kapena kuchepetsa kumwa mowa mpaka zizindikiro zanu za PMS zitatha.

14. Imwani piritsi (kapena awiri)

Ngati zina zonse zalephera, tengani mankhwala ochepetsa ululu monga ibuprofen (Advil, Motrin) kapena naproxen (Aleve). Mapiritsiwa amatha kupereka mpumulo kwakanthawi kuchokera kuzizindikiro za PMS monga kukokana, kupweteka mutu, kupweteka kwa msana, komanso kupweteka kwa mawere.