Ukwelashwa kweKhaya nakwiinguqu zokuphila
Ukuphela komntu kwenzeka kumphefumlo wemvelo wobomi bonke bobubele bomntwana. Ngoko kutheni ungayiphatha ngendlela engokwemvelo? I-hormone yonyango yokutshintshwa (HRT) yakuba yinto eqhelekileyo kunyango lokumisa. Nangona kunjalo, kwandisa umngcipheko wesifo somhlaza wesifo kunye nesifo senhliziyo kwaye ngoku uqaphelisisa ngoku kuthatha. Kunoko, abanye besetyhini bajonga ezinye iindlela zendalo ukuze banciphise ubunzima ababa nawo ngexesha lokuziyeka.
Imithombo enjalo yokungahambi kakuhle iquka ukutshisa okutshisa , ukusala ebusuku, kunye nokuguquka kwemizwelo . Nazi iindlela ezona zilungileyo zokuguqulwa kwendlela yokuphila kunye nokonyango lwendalo.
Ukuzivocavoca
Ukuzivocavoca mhlawumbi yinto ebalulekileyo yintokazi engayenza ukuphucula impilo yakhe yonke nenhlalakahle ebomini bakhe. Ukusetyenziswa rhoqo ngokunyamezela kunceda ukunqanda nokunciphisa ukulahleka kwethambo kwaye kudlala indima ephambili ekunciphiseni ingozi yesifo senhliziyo, isifo sikashukela kunye neentlobo ezininzi zomhlaza. Kufuneka ufumane ubuncinci imizuzu engama-30 yovavanyo olunomlinganiselo ngeveki, njengokuhamba ngokukhawuleza, ukugijima, ukulima, okanye ukudansa. Ukulahleka kwesisindo, ungadinga imizuzu engama-60 okanye ngaphezulu, iintsuku ezininzi zeveki, kunye nokutya okuncitshisiweyo.
Iimpawu Zengqondo
Ukucamngca kwengqondo kuqhutyelwa ukujonga ukuba ingaba isetyenziselwa ukutshisa okutshisa kunye nokuphucula umgangatho wobuthongo nokunciphisa uxinzelelo. IsiCwangciso seSizwe soMgangatho oPheleleyo kunye noNxibelelwano (NCCIH) sithi olunye uphando lunemiphumo ethembisayo.
I-hypnosis yafunyanwa kwakhona ekunciphiseni ukutshatyalaliswa kweshushu esithile kwisifundo esisodwa esixhaswe ngemali yi-NCCIH. I-Yoga inokunceda kwakhona ngezinye iimpawu, kodwa kubonakala ngathi zinciphisa ukutshisa okutshisa. Ukwenziwa kwe-Acupuncture akuzange kuboniswe ukuba kusebenza ngokubhekiselele ekukhanyeni okutshisayo.
Ukutya
Ukutya kwakho kuyindlela ebalulekileyo yokulawula iimpawu ze-menopausal.
Ukunciphisa imiphumo yokutshisa, usenokufuna ukunciphisa i-caffeine, ukutya okunesonka kunye notywala. Ukunciphisa i-caffeine kunye notywala ebusuku kunokunceda ukuphelisa ukusilela ngokwemvelo. Uya kufuna ukuqiniseka ukuba ufumana i-calcium eyaneleyo, i-phosphorus, kunye ne-vitamin D ngokutya, nangona izibonelelo zinconywa nge-calcium ne-vitamin D.
Uya kuba neengozi yokwandisa isifo senhliziyo emva kokuphuma kwesikhashana njengoko i-estrogen yakho iyancitshiswa. Ngoku lixesha lokulandela iingcebiso zokutya ukuze unciphise ingozi yakho yentliziyo. Ezi zinto ziquka ukukhutshwa kwamafutha apheleleyo kunye nokuphelisa amafutha atshintshe ekudleni kwakho.
Ukuzuza ubunzima yinto eqhelekileyo ekumeni, kwaye kufuneka ukhangele indlela odla ngayo. Nciphisa ushukela ococekileyo kunye ne-carbohydrates ecocekileyo ekudleni kwakho njengoko ezo zilimo zincinci.
Yintoni omele uyidle esikhundleni? Ukwandisa ukutya kwakho okuqulethe i-phytoestrogens efana ne-soy, i-chickpeas, i-lentils, kunye ne-flaxse. Kungcono ukhethe ukutya kwendalo njengemithombo yezi zityalo zase-estrogens kunokuba uthathe izongezo. Ezinye ukutya kufuneka uzibandakanye ekudleni kwakho ziquka ukutya, i-oats, ingqolowa, irayisi e-brown, i-tofu, i-almonds, i-cashews, izithelo ezintsha kunye nemifuno. Ezi ziqulethe i-fiber kunye nezinye izondlo ezincedo.
IiVithamini
Ukuqala kwiminyaka engama-50 ubudala, kufuneka uqale ukuxhasana nokutya kwakho nge-1500 mg ye-calcium kwaye ubuncinane ubuninzi be-vitamin D3 ye-vitamin D3 imihla ngemihla ukukhusela i-osteoporosis nokugcina impilo yeethambo.
I-Vitamin E ingaba nomthelela omncinci ekunciphiseni ukutshisa okutshisa njengoko kubonwe kwisifundo esisodwa. Kodwa kufuneka uqaphele ukuba ungathathi umthamo ophezulu okanye ubeka ingozi kwigazi, imivimbo, kunye nokungaphumeleli kwentliziyo.
Probiotics
I-Lactobacillus acidophilus kunye neenkcubeko zeBifidus zinokuba luncedo kubasetyhini ngexesha lokusuka kwesikhashana ukuncedisa ukusetyenziswa kwe-metabolism nokusetyenziswa kwe-estrogen. Abanye bakholelwa ukuba iibhaktheriya "ezilungileyo" zinceda ukunciphisa ukuvela kwezifo zesonka.
IIrbs and Supplements
Uza kubona ukubonelela okuthengiswe ukunyuka komzi. Nantsi imeko yangoku yobungqina bokuba ingaba yinto efanelekileyo, ngokwe-NCCIH:
- Iifhytoestrogens ezifana ne-red clover isoflavone ayibonakali iziphumo ezihambelanayo zokuphelisa iimpawu zokuphuphuma komzimba, kwaye iimveliso zeplakisi ziye zaboniswa ukuba azikwazi ukutshisa ukutshisa. Ngokuqhelekileyo, kungcono ukubandakanya oku kutya ekudleni kunokuba uzifake kwiipilisi.
- I-cohosh emnyama ibonisa iziphumo ezingahambelaniyo. Kukho ukungabikho kobubungqina obuhle bokuthi kusebenza. Akukhuthazelwanga nabani na abaneengxaki zesibindi.
- I-DHEA i-precursor ye-estrogen kwaye umzimba wakho wenza ubuncinci xa uneminyaka yobudala. Ayaziwa ingaba isebenzise ekuphatheni iimpawu zokuphuma kwimizi, kodwa ukusetyenziswa kwayo kungabangela ukulimala kwesibindi.
- I-Dong quai ngumhlaza weChina. Akukho zifundo ezilungileyo malunga nokuba ziyasebenza. Ingakwazi ukusebenzisana negazi elincinci laseCoumadin (warfarin).
- Akukho uphando olwaneleyo okwenziweyo ukufumana izigqibo malunga neoli ye-primrose ye-primrose, i-ginseng, i-kava, i-melatonin, okanye i-yam yasendle. Nangona kunjalo, i-kava izisa umngcipheko wesifo esiqinileyo sesibindi.
IiHormone zeBioidentical
I-estrogen yemvelo okanye i-progesterone idibeneyo ifumaneka ngumrhumo ovela kwi-pharmists. Ubungqina abuxhasi amabango ukuba ezi hormone eziphilayo zisebenza kakuhle okanye zikhuselekileyo kunokuba unyango lwe-hormone oluqhelekileyo. Kwakhona kukho inkxalabo yokuba umxholo wabo unokwahluka ukusuka kwibheki ukuya kutshe.
ILizwi
Unokufuna ukufumana enye indlela engokwemvelo ukukhupha iimpawu zakho ze-menopausal, kodwa imvelo ayisoloko ithetha ukuba iphephile okanye isebenzayo. Qaphela ukuba abathengisi bayakuvuyela ukuthengisa iimveliso ezenza izithembiso ezingacacanga kodwa azixhaswa nguphando. Njalo uxelele umniki-nkonzo wakho wezempilo yoncedo oluthile olusetyenziswayo. Bangakwazi ukuphazamisa ezinye iilwimi okanye ukunyusa iziphumo zabo. Ugqirha wakho ufuna ukukwazi oku ukuze unyango lungalungiswa ngokufanelekileyo.
> Imithombo:
> Ukutya, ukutya okunomsoco, kunye nokunquma kwexesha. Ukukhathazeka kweMpilo yabasetyhini. https://www.womens-health-concern.org/help-and-advice/factsheets/focus-series/diet-nutrition-menopause/
> Ukutya ngasekunene Ngethuba lokumisa. I-Academy yeSondlo kunye neDietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/eating-right-during-menopause.
> Iimpawu zeMenopausal: Ekujuleni. IZiko leSizwe leMpilo eQinisiweyo kunye neyoManyeneyo. https://nccih.nih.gov/health/menopause/menopausesymptoms.
> Iindlela ezingezizo iiHormonal zokujongana nokutshisa okutshisa kunye nokunquma kwexesha. Kliniki yaseCleveland. https://my.clevelandclinic.org/health/articles/non-hormonal-ways-to-cope-with-hot-flashes-and-menopause.