Njira Yabwino Yochepetsera Zizindikiro Zanu za PMS, Malinga ndi Sayansi

Zamkati

• Onjezani omega-3s.
• Pewani zakudya zosinthidwa.
• Nenani om.
• Ugone msanga.
• Yesani kutema mphini.
• Ikani masewera olimbitsa thupi.
• Onetsetsani kudya kwanu kwa carb.
• Yesani chithandizo chatsopano.
• Onaninso za

Pakati pamimba yotupa, zopunduka zolumala, ndi misozi ikungowonekera ngati kuti ndiwe wokanidwaWophunzira Wopikisana naye, PMS nthawi zambiri amamva ngati Mayi Nature akukumenyani ndi chilichonse chomwe chili mu zida zawo. Koma chiberekero chanu sichili vuto lenileni pamavuto anu oopsa a PMS-kutupa ndi kusinthasintha kwamahomoni kumatha kubweretsanso zizindikiritso zakuthupi ndi zamaganizidwe anu, malinga ndi kafukufuku watsopano.

Ofufuza ku Yunivesite ya California, Davis adayang'ana zomwe adafufuza pazaka zopitilira 3,000 za amayi ndipo adapeza omwe ali ndi zotupa zotchedwa C-reactive protein (CRP) anali 26 mpaka 41% omwe atha kudwala Zizindikiro zofala kwambiri za msambo, kuphatikizapo kusintha kwa maganizo, kupweteka kwa m'mimba, kupweteka kwa msana, chilakolako cha chakudya, kunenepa kwambiri, kutupa, ndi ululu wa m'mawere. M'malo mwake, chizindikiro chokhacho cha PMS chosagwirizana ndi kutupa chinali kupweteka mutu. Ngakhale kuti kafukufukuyu sangatsimikize chomwe chimabwera choyamba, kutupa kapena zizindikiro zake, zomwe zapezazi zikadali zabwino: Zikutanthauza kuti kuthana ndi wolakwa m'modzi kungathandize kuchepetsa ululu wanu wa msambo. (Psst ... Nazi Zakudya 10 Zomwe Zimayambitsa Kutupa.)

Ngati simumva kupweteka koma mumangokhalira kugogoda pomwe Aunt Flo amayendera, mutha kunena kuti kusinthasintha kwama mahomoni komwe kumalola ma neuron ena mu ubongo wathu azilankhulana mosavuta, malinga ndi kafukufuku munyuzipepala.Zochitika mu Neuroscience.Kulankhulana kwabwinoko kumamveka ngati chinthu chabwino, koma kumabweretsa kukhudzidwa kwakukulu kwa kupsinjika ndi malingaliro oyipa, ofufuzawo akuti.

Mwamwayi, asayansi apezanso njira zatsopano zothanirana ndi mahomoni anu ndikuchepetsa kutupa, komwe kumatonthoza ubongo wanu, kusungunula malingaliro anu, ndikuyembekeza kuti muchepetse kupweteka kwanu. Umu ndi momwe mungatsanzirire PMS kamodzi kwatha.

Onjezani omega-3s.

Omega-3s amalimbikitsa kuchuluka kwa mapuloteni omwe amachepetsa kutupa komanso nthawi yomweyo amachepetsa mapuloteni omwe amalimbikitsa kutupa, atero a Keri Peterson, MD, omenyera ufulu ku New York komanso othandizira ku Zocdoc yapa digito. Lembani mbale yanu ndi nsomba, nsomba, walnuts, flaxseed, ndi maolivi kapena pangani mafuta othandizira nsomba.

Pewani zakudya zosinthidwa.

Mafuta a Trans, shuga, carbs woyengedwa, ndi zakudya zopangidwa ndi gluten zalumikizidwa kwambiri ndi kutupa kwathunthu kwa thupi. Ndipo popeza izi ndi zina zowonjezera zingakhale zovuta kusiyanitsa, kubetcha kwanu ndikusankha chakudya chatsopano, chosasinthidwa momwe mungathere. Dr. Peterson amalimbikitsa kuti muziyang'ana kwambiri mapuloteni owonda, monga nsomba, komanso zipatso ndi ndiwo zamasamba, zomwe zimakhala ndi zoteteza, zotupa zotsekereza.

Nenani om.

Kuchita masewera olimbitsa thupi ndi njira yothanirana ndi kupsinjika, potero kuchepa kwa kutupa, atero Dr. Peterson. Koma zolimbitsa thupi zomwe zimayang'ana kupuma mwapadera, monga yoga ndi Pilates, zimabweretsa mapindu ochepetsa kupsinjika pamlingo wotsatira. (Zambiri apa: Ntchito 7 Zomwe Zimachepetsa Kupanikizika)

Ugone msanga.

Kugona mokwanira usiku - pafupifupi maola asanu ndi awiri kapena asanu ndi anayi - kumapatsa thupi lanu nthawi yoti mubwerere ku ntchito ndi zofuna za tsikulo. Musanyalanyaze nthawi yopuma; thupi lanu likaphonya tulo ta tsiku ndi tsiku lomwe mumafunikira, mumatha kutupa, atero Dr. Peterson. (Onani: Chifukwa Chake Kugona Kuli Kofunika Kwambiri pa Thanzi Lanu)

Yesani kutema mphini.

Kutema mphini kumachepetsa kuopsa kwa zizindikilo za PMS, kuwunika kwaposachedwa muLibrary ya Cochrane ziwonetsero. Mankhwalawa amachepetsa kutupa ndikuwonjezera kutulutsa kwa thupi mankhwala opha ululu, zomwe zingathandize kuchepetsa kukwiya msanga ndi msambo, atero a Mike Armor, Ph.D., m'modzi mwa olemba kafukufuku. Osati zimakupiza singano? Acupressure imagwiranso ntchito, akutero.

Ikani masewera olimbitsa thupi.

Kugwira ntchito kumasula ma endorphin, omwe amakupangitsani kukhala achimwemwe komanso osapanikizika. "Izi zitha kuthana ndi zovuta za PMS," akutero a Jennifer Ashton, M.D., ob-gyn komanso wolembaNjira Yodzisamalira.

Azimayi omwe amagwira ntchito nthawi zonse sangakhale ndi PMS, akutero Karen Duncan, M.D., pulofesa wa matenda a amayi ku NYU Langone Health ku New York. Ndi chifukwa chakuti kuchita masewera olimbitsa thupi kungathandize kuti ma hormone azikhala oyenera, kafukufuku amasonyeza. Maphunziro ambiri ayang'ana kulimbitsa thupi kwa aerobic, koma Dr. Ashton akuti yoga ndi kulemera kwa thupi kungakhalenso ndi zotsatira zofanana. (Mumapindulanso kwambiri mukamachita masewera olimbitsa thupi.)

Onetsetsani kudya kwanu kwa carb.

Yesani kuchepetsa ma carbs, makamaka ma carbs oyengedwa monga mkate woyera, pasitala, ndi mpunga pafupifupi sabata imodzi musanayambe kusamba. Dr. Ashton akuti: "Zakudya zam'madzi zimayambitsa ma spike omwe azimayi ena amatha kukulitsa nkhawa komanso kutupira, zizindikiro ziwiri zomwe zimadziwika kwambiri ndi PMS," akutero Dr. Ashton. (Izi ndi zomwe muyenera kudziwa za ma carb athanzi.)

Amalimbikitsa kudya mafuta athanzi komanso zopatsa thanzi m'malo mwake. Kapena khalani ndi zipatso. Pa kafukufuku wina wa atsikana, omwe adadya zipatso zambiri anali ochepera ndi 66% kukhala ndi zizindikilo za PMS poyerekeza ndi omwe adadya pang'ono,Zakudya zopatsa thanzimalipoti. Zipatso, mavwende, ndi zipatso za citrus zili ndi ulusi wambiri, ma antioxidants, ndi zinthu zina zomwe zingateteze ku PMS. (Zambiri apa: Ndi Zakudya Zingati Zomwe Muyenera Kudya Patsiku?)

Yesani chithandizo chatsopano.

Ngati zizindikiro zanu zili zazikulu, ganizirani kufunsa dokotala wanu za njira zolerera za mahomoni, zomwe zingapangitse kuti ma hormone azikhala ochepa komanso okhazikika mwezi wonse, Dr. Duncan akuti. Njira ina ndi antidepressant meds, akuti. Zitha kupangitsa kuti ma neurotransmitters anu azikhala olimba komanso kusinthasintha kwamaganizidwe anu.

Onaninso za