Ngelixa unyango lwe-hormonal lusebenza kakuhle, ezinye iindlela zokwenza uncedo kunokukunceda
Ukuba usondela okanye phakathi "utshintsho lobomi," okanye ukuphuma kwesikhashana , ukukhanya okutshisayo mhlawumbi ngumvakatye ongamkelekanga. Ukuvakalelwa kobushushu obukhulu, ukujuluka, izihlunu ezifudumeleyo, ukunyuka kwentliziyo, nokuba ukubetha kudla ngokubangela ukuba le mpawu, eyona nto ibhinqa labesifazane abahlala kuyo yonke indawo. Ngenxa yokunciphisa amanqanaba e-estrogen, malunga nama-75% kubo bonke abafazi bafumana ukutshisa okutshisayo, kwaye kuninzi kubakho kwiminyaka emibini okanye ngaphantsi-kodwa abanye abafazi banako ukufumana ixesha elide.
Ngokuqhelekileyo baqala ngaphambi komjikelezo wokugqibela wesibini wesifazane.
I-hormone yonyango yokuguqula indawo (HRT) ebandakanya ukutshintshwa kwe-estrogen inikezela ngokukhululeka ekukhanyeni okutshisayo okuhambisana nokuqeda umva. Nangona kunjalo, abanye abesifazana abanakho ukukwazi ukuyisebenzisa, njengalezo ziza kutshatyalaliswa ngumhlaza wesisu. Kwaye abanye banokuba nolwazi malunga nokuguquka kwendlela yokuphila ukuze bahlale bevutha.
Nazi ezinye iimbono ezingekho ze-hormonal zokunciphisa ubunzima bokutshisa kwakho.
Yongeza i-Phytoestrogens kwisidlo sakho
Olunye uphando lubonisa ukuba ii-phytoestrogens, ezizityalo kunye neziphumo ezinjenge-estrogen emzimbeni, zinokunceda ukunciphisa ukutshisa okutshisa kunye nezinye iimpawu zokuphuma kwimihla. I-Phytoestrogens yenziwe ngama-isoflavones kunye ne-lignans. IiSoybe kunye nemveliso ye-soy efana ne-tofu, tempeh, i-miso, kunye nobisi lwe-soy iqukethe iiflavones, kwaye i-lignans ifumaneka kwi-flaxseed, i-grains epheleleyo, izityalo ezinjengama-chickpeas kunye ne-lentils, izithelo kunye nemifuno.
Isakhiwo samakhemikhali se-phytoestrogens sifana ne-estradiol, okanye i-estrogen, kwaye uphando oluninzi luye lwabonisa ukuba banesiphumo se-estrogen emzimbeni xa izinga elijikelezayo le-estrogen liphantsi.
Gwema ukutya
Ukutya okuninzi kunokubangela ukutshisa okukhulu, kuquka utywala, i-caffeine, i-cayenne kunye nezinye ukutya okunesonka.
Ukuba ukutshisa kwakho kushushu kubonakala kukugqithiseleyo emva kokudla oku kudla, zama ukuphelisa abaphulaphuli kwaye ubone ukuba ukutshisa okutshisayo kuphelile.
Zama iMithi
I-Exexor i-anti-depressant efunyenwe ukunciphisa ukutshisa okutshisa kubasetyhini abafumana unyango lomhlaza wesifuba. Ngenxa yokuba isebenza kakuhle kwizigulane zesifo somhlaza webele, abaphandi bakholelwa ukuba kunokukhetha kubafazi abangafuni ukusebenzisa i-hormone yonyango yokutshintshwa kweso sithuba ngexesha lokumisa.
I-Paxil i-FDA-ivunyiwe ukuphatha ukutshisa okutshisayo kwaye iboniswe ukuphucula kwizifundo ezicwangciswe kakuhle. I-Pristiq kunye neLexapro ziboniswa ukunceda ekuphandeni.
I-Gabapentin iyisisulu se-anticonbulsant esetyenziselwa ukunyanga iintlungu kunye nokuthintela. Ubungqina obunqununu bufumene ukuba le nkunkuma iphumelela ngokukhawuleza ekunciphiseni ukutshisa okutshisa.
Fumana Exercise Enough
Yeah yeah. Ngubani ofuna ukuzisebenzisa xa sele ephosa ngesithukuthezi ngelixa emile? Kuqondakala ngokupheleleyo, kodwa ukuvandlakanywa kuboniswe ukunceda. Enyanisweni, izifundo ezimbini ezipapashwe ngo-2016 zibonise ukuba abafazi abafakwe kwiprogram yokuzivocavoca nokuhamba ngebhayisikili ezine ukuya kwiihlanu ngeveki babonisa ukuphucula ekuphatheni kwabo ukulawula ukushisa komzimba wabo, kwaye ngexesha lokutshisa, bathuthuzela ngaphantsi kwaye ibonisa ukunyuka kweqondo lokushisa kwesikhumba xa kuthelekiswa neqela lokulawula elingazange lisetyenziswe.
Eyona nto ibaluleke kakhulu, ekupheleni kokutadisha, abathathi-nxaxheba abasebenzisa amava angama-60 ahla ebudeni bokutshisa kwabo.
Ukuzivocavoca ubuncinane amaxesha ambalwa ngeveki, ngesantya esilinganiselweyo okanye esinzima, ukufumana le ntlawulo. Musa nje ukusebenzisa iiyure ezintathu zokulala okanye unokwandisa umngcipheko wokuba uphuke ebusuku.
Sebenzisa iiNcedisi kunye neeHerbs
Abantu abaninzi basebenzisa i-cohosh emnyama ukunciphisa ukutshisa okutshisa, nangona kukho ubungqina obuncinane malunga nokuba lusebenza kangakanani. Sekunjalo, abanye bafunga ukuba i-cohosh emnyama inikezela ngokukhululeka kwezi zinto kunye nezinye iimpawu zokuyeka umyeni, kuquka iintloko, iintlungu zentliziyo kunye nokuxhalabisa.
Ngokutsho kweNational Menopause Society, naphezu kokungabikho kobufakazi obucacileyo, "kubonakala ngathi i-cohosh emnyama iyindawo ephephile, imithi yamachiza." Ezinye ezinye izityalo ezinobungqina obuncedo bokunceda ukutshisa okutshisayo kubandakanya i-clover ebomvu, i-dong quai, kunye neoli ye-primrose ye-afternoon.
Uphando olupapashwe kwi- Gynecologic kunye noPhando oluPhezulu oluthile lufumene ukuba i-Vitamin E inokukunceda ukunciphisa ubukhulu kunye nobukhulu bokutshisa okutshisa kunye nokusala ebusuku ebusuku.
Nangona kunjalo, ngaphambi kokuba uqalise nayiphi na isongezelelo esitsha okanye imifuno kubalulekile ukujonga kunye nomboneleli wakho wezempilo, uninzi lwazo luchazwe kwiimeko ezithile zonyango.
Gcina Upholile
Ukutshisa okufudumele kudla ngokubi nakwimozulu eshushu. Gqoka zonke iimpahla zepotton ezivumela ukuba isikhumba sakho siphefumle, kwaye ugcine umtsalane osondeleyo ngexesha lokushisa kwezulu ukwenzela ukunciphisa inani lokutshisa okutshisayo. Ungaphinda ufune ukungena emanzini e-ice, ugcine iipakethi ze-ice kufuphi, kwaye ugqoke iifowuni ngexesha leenyanga ezigqithiseleyo ukuze ususe iimpahla njengoko kufuneka.
Nciphisa iNqanaba Lakho Lokuxinezeleka
Ukuxinezeleka kungabangela ukutshatyalaliswa okutshisayo kwabesifazane abaninzi. Ukuthatha isenzo sokunciphisa ezifana nokucamngca okanye i yoga yokubuyisela, okanye isenzo sokwenza izinto ezifana nokupenda okanye ukubhala, kunokubonelela ngesiphumo esiluncedo.
> Imithombo:
> Bailey, Intambo, i-Aziz, iAatkinson, iCuthbertson, i-Low, i-Jones. Ukuqeqeshwa ukuqeqeshwa kunciphisa ubunzima bomzimba obunzima bokuthungatha ukutshisa kwamanzi. J Physiol. 2016 Feb 1; 594 (3): 657-67. i-doi: 10.1113 / JP271456. Epub 2015 Disemba 30.
> Ikliniki yaseCleveland. Iindlela ezingezizo iiHormonal zokujongana nokutshisa okutshisa kunye nokunquma kwexesha.
> John Hopkins unyango. Isingeniso kwixesha lokuNqumla.
> Alyson Huntley, Ph.D., kunye no-Edzard Ernst, MD, Ph.D., FRCP (Edin). Uhlolo lokuhlaziywa olukhuselekileyo lokhuseleko lwama-black cohosh. "I-NAMS.
> S. Ziaei, A. Kazemnejad, M. Zareai. Impembelelo yeVithamini E kwiHlabathi eliKhuselekileyo kwi-Womenopausal Women. I-Gynecol Obstet i-Investment 2007; 64: 204-207.