Iingxaki zeMood Ngethuba lokuxhamla Akunjalo konke kwiNtloko yakho

Ukujongana ne-Ups kunye ne-Downs of Menopause

Ngaba ngokukhawuleza uqale ukukhala ngexesha leentengiso ezibuhlungu? Ukuqhawulwa kwintsholongwane yakho xa uhlala uzolile? Ngaba ukudibaniswa ngexesha leentlanganiso zabasebenzi, kubonakala kungekho ndawo? Abaninzi njengesithathu kwabasetyhini baya kukhalaza ngeengxaki ezithile zesimo sengqondo ngexesha lexesha lokuyeka umyeni, kwaye ezi nguqu ziqala ngokukhawuleza emva kwee-thirties.

Kukho iindlela ezininzi ezinokuthi zichaphazeleke ngayo iinguqu ze-hormone kunye nezinye iziganeko ezikufutshane nokuphela komntu, kwaye akukho nto iya kukubangela ukuba ube nezinyembezi ngokukhawuleza kunomntu osigxothayo "njengento yonke entloko yakho." Uyazi ukuba akukho entloko yakho, nangona ivakalelwa ngento ethile ngezinye izihlandlo.

Ukuqonda ukuba kutheni kunokukunceda ukuba ujamelane nayo, kwaye kukunika indlela yokuyichazela intsapho yakho okanye osebenza nabo abangaphantsi kovelwano.

Ininzi yemikhosi iguqulela phakathi kweentsuku zokuhlala ukugubungela ukulingana kwakho ngokomzwelo, kwaye abanye besetyhini banokungaphepheka kunabanye. Ukuba ungomnye wabasetyhini abaneengxaki zokunyuka kwemizwa, kunokubakho isizathu senkxaso yekliniki kwaye kukho izibonelelo kunye nezisombululo ezinokukunceda. Nika ingqalelo kwimeko yengxaki yakho yeemeko, uze ubone ukuba enye yezi zinto zilandelayo zingabakho kwingcambu yeempawu zakho zemvakalelo.

IHormone Ukuzwela

Abanye besetyhini bavaleleke ngakumbi kwiinguqu ze-hormone kunabanye abafazi. Nangona kuphela malunga ne-8% ukuya kwi-10% yabasetyhini bawela kulolu hlobo "olubucayi", lungaba lukhuni kakhulu ukuba lulahlwe lula ngenguqu ye-hormone. Ezinye iimpawu ukuba unokuba ilungu leli qela:

• Uye wabandezeleka ngeempawu zokuqala ngaphambili

• Uqaphele ukuba ukhululekile emoyeni nangaphantsi ngexesha lokukhulelwa
• Ube nesifo sokudakumba

Naliphi na le nto ingaba isilumkiso sokuba utshintsho kumanqanaba e-estrogen lunokukuphosa ngaphezu kweminye yabasetyhini bakho ubudala. I-Estrogen inendima enkulu ekusebenziseni i-neurotransmitters - iikhemikhali ezichaphazela ingqondo kunye nemisipha yomsebenzi - sebenzisa.

Oku, kunokuthi kunokuchaphazela ukuziphatha kunye nokuziphatha kwakho. Ukuba uwela kuloluhlu, xubusha ukhetho lwe-hormone kunye nomboneleli wakho wezonyango uze ubone ukuba ikhosi emfutshane ye-hormone yokwelapha iya kunceda ukukhupha i-cood roller coaster.

Ukwelashwa kweTranscer's Recent or Surgery to Remove Ovaries

Njengoko iqela elijongene ne-hormone elikhankanywe ngasentla, abafazi abaye banqunyulwa amaqanda abo, okanye abafazi abanama-ovari baye bayeka ukusebenza ngenxa yonyango lwezonyango, bangaqaphela impembelelo ye-estrogen ephantsi. Ngenxa yokuba ukutshintshwa kwangoko kususela kumgangatho oqhelekileyo we-estrogen ukuya kumazinga aphantsi kakhulu-umphumo kwi-neurotransmitters inokuba yinto ephawulekayo, eyenza iingxaki ezinzulu zengqondo okanye ukungazinzi.

Unyango lokulahlekelwa ngokukhawuleza kwe-estrogen kuxhomekeke kwisizathu. Kukho iindlela zokwelapha i-hormone kunye neemoduli ze-estrogen receptor (SERM) ezinokunceda kakhulu ngeli xesha. Oku kunesihloko kuwe kunye nomboneleli wakho wezokwelapha ukuhlola. Ukuba ulindele ukukhishwa kwamathambo amaqanda akho okanye unyango lwezonyango olubachaphazelayo (njengokhemotherapy), xela ugqirha wakho ngaphambi kwexesha ukunciphisa iimpawu zakho.

Ukulala

Abafazi abaneendlela zokuphila ezinciphisa ixesha elifutshane lokulala, okanye ngubani ophethe iimpawu ze-vasomotor ezifana nokutshisa okutshisa kunye nobusuku bobusuku, banokuthi bangabandezeleka ngenye indlela yeengxaki zengqondo ezibangelwa ukulala ngokulala.

Emva kweminyaka engama-40, amathuba akho okuba nokuphazamiseka kokulala. Ukuphazamiseka kokulala okanye ingxaki yokulala kuguqula isimo sakho sengqondo - kungekhona ngendlela efanelekileyo. Ukuba kukho na oku kulandelayo kukunyanisekileyo kuwe, usenokuba ubandezeleka ngokulala:

• Uvuka ebusuku ngobusuku obushushu. Nangona ubusuku bakho bukhupha, bunokukugcina ungabonakali, ubuthongo bokubuyisela. Usenokucinga ukuba ufumana iiyure eziyi-8 zokulala ebusuku, kodwa ukuba ungaze ulale ebuthongweni obukhulu, usenokuba usweleke ukulala.
• Uhlala ungaphantsi kweeyure ezingama-7 zokulala ebusuku. Sineenkcubeko ekhonza "umkhiqizo" kunye nokungena ubuthongo ngokuqhelekileyo ibheji yokuhlonipha. Kodwa inyaniso kukuba asivelanga kakuhle kwaye siya kuba neengxaki kunye nenkumbulo kunye nokugxininisa ukuba siyayihoxisa imfuno yokulala. Ukufumana indlela yokulala ngokwaneleyo kunokunyusa ukuphumelela kwakho ngendlela eya kukumangalela.

• Uvuka ucinga ngeengxaki. Ukuxinezeleka kuyisizathu esikhulu sokulahleka kokulala, ngoko ukufunda iindlela zokulawula uxinzelelo kunye neendlela zokubuya ulele, kunokukunceda uzinze ngokomoya ukuhlangabezana nemingeni yobomi.
• Iqabane lakho likuxelela ukuba uyayidla. Ukunqongophala kungabonakalisa uphawu lokugula okuphambene nokulala. Ukuba unobumba kwaye udinwe ngemini (njengobusuku busiya, ukulala ngomoya wokugonya kunokuthintela ukulala okuhle, ukubuyisela ukulala), mhlawumbi ixesha lokufunda ukulala ukuze ubone ukuba ufuna unyango. Ukunciphisa inzuzo kunye nobudala kunokufaka isandla ekuphumeni kwe-apnea, kwakhona, ngoko-midlife yithuba eliqhelekileyo lokuphuhlisa le meko.

Ukulahlwa kokulala okanye ingxaki yokulala kungabangela ukucasula, ukuxhalabisa kunye nokudandatheka xa kuqhubeka ixesha elide. Ukuba i-middlelife iyakunqanda ebuthongweni bakho, okanye umgangatho wobuthongo bakho, inokuchaphazela isimo sakho sengqondo.

Imbali yoxinzelelo

Ukuba unembali yokudakumba okukhulu, unakho ukufumana ubunzima beengxaki zengqondo ngexesha lemiba yakho yemesopausal. Ukuba uye waba neengcinezelo ezidlulileyo kwixesha elidlulileyo, okanye ufumene ukuba unesifo sokudandatheka, iminyaka yokumelana nomdaka ingabangela enye ingxaki yokudandatheka. Ukuba uqaphela ukuba ukukhathazeka kwakho kwakhona, fumana uncedo ngokukhawuleza xa uqaphela ukuba ukudandatheka akufumani ukuqala kwentloko.

Kwiimeko zoBomi

I-Midlife ayikho iidumbu. Uninzi utshintsho lunokwenzeka ngexesha leminyaka emva kweminyaka engama-40 ukuba unenkathazo yokugcina. Utshintsho ngumthombo wenkxalabo ngexesha elona lifanelekileyo kumaxesha kwaye xa kushintsho oluhle. Kodwa yongeza kulowo nawuphi na uguquko lwe-hormone, iingxaki zempilo kunye / okanye iimeko eziphambili zobomi kwaye unayo iresiphi yokuziva ukhululekile. Phakathi kweenguqu ezifanayo kunye nemingeni ebhinqileyo ibhinqa elijongene nalo nyaka:

• Abantwana bebetha abantwana babo. Oku kunokubangela "isiqhwithi esiphezulu" samahomoni ekhaya, njengoko wonke umntu ezama ukulawula isimo sengqondo kunye nokuguquka kwemizimba yabo.
• Abazali abakhulileyo. Ukuba unembopheleleko yokunyamekela okanye ukuphila kakuhle komzali osekhulile, kunokuba nzima. Ukubanceda bajongane neengxaki zempilo, imiba yokufa, kunye nokuguga kwabo kunokushiya uziva uphelile kwaye uphelile.
• Umtshato. Imitshato inokuthi iguquke, iguqule okanye ichithe ngethuba lobomi, kwaye ukunganyaniseki komtshato kunokukhokelela ekuxhalabeni, ukuxinezeleka, intlungu okanye ukugula ngokomzimba. Ukuba umtshato wakho uhamba naluphi na utshintsho olukhulu kwizinto ezinamandla, fumana inkxaso oyifunayo kwaye uqaphele ukuba imeko yakho iya kuhlupheka.
• Uxinzelelo lomsebenzi. Imiba eninzi ivela kwilizwe lomsebenzi phakathi neminyaka ephakathi. Unokuba usamkela uxanduva oluninzi. Unokwenza okanye awufumani ukunyuswa, kwaye nayiphi na indlela, ingazisa iingcinezelo ezichaphazela isimo sakho sengqondo. Unokuza ulwa nabasebenzi abancinci, okanye unokuba ubhekene nehlabathi lomsebenzi okokuqala kwiminyaka emininzi. Xa i-paycheck isengozini, nayiphi na ingcinezelo yomsebenzi ingabangela ukuba isimo sakho sengqondo siphume.
• Ezinye iinguqulelo. Naluphina utshintsho kwiimo ye-quo inokukugxotha ngaphaya komda xa uqhuba ubomi bakho ngomgama omncinci wokulungelelanisa. Intombi etshata, ukufudukela kwikhaya elitsha, imiba yempilo, okanye ezinye iinguqu kwiimeko zakho eziqhelekileyo kunokunciphisa i-fuse yakho kwaye yenza ukuba ube nokuxhalaba, ukucaphukisa okanye ukubuhlungu.

Isimo Senu Ngokuguga

Ingumxholo oqhelekileyo ukuba abafazi abangaphezu kwama-40 baqala ukuzibona bengabalulekanga, bengathandeki kwaye banamandla kunokuba bebancinci. Njengenkcubeko, asibahloneli abafazi njengoko bekhula, kwaye njengesini, siye sithatha loo mimoya kunye neengcamango. Xa ibhinqa libukeka kwisibuko kwaye ibona umfazi osekhulile ekhangele ngasemva, uhlaziya kwakhona.

Ukuba usoloko ubona abafazi asebekhulile bengabalulekanga okanye bengaphumi, ngokuqinisekileyo uya kuzibona ngaloo ndlela ngaphandle kokuba ufunde ngokutsha ukujonga ukuguga. Nangona baninzi bethu beza emkhatsini weminyaka kunye, kuyithuba lokuguqula umbono we-middlelife njengoko senza ngokwesini ngexesha lo-1960. Amashumi amabini anamashumi amahlanu angakwazi ukuzaliseka nokufezekiswa xa uzivumela ukuba ujabulele ukuthuthuzelwa kanzima kobuchule bakho.

Ukuba ufumana ukuthenga kwisimo sengqondo sokuthi "omdala uncinci" yenza into yokulwa naloo mbono. Umzekelo:

• Funda iincwadi zokunika amandla, njengeGail Sheehy's Sex and Woman's Seasoned, okanye uGene Cohen's Age Age ukuze uthole iingcamango malunga nendlela yokuphila ubomi obucebileyo xa ukhula.
• Qala iqela loxhaso labasetyhini ukufundisa omnye nomnye indlela yokonwabela le nqanaba lobomi. Zibiza ngokuthi "I-Menopause Margaritas" okanye ube ne "Flash Party" ukukhaba iqela lakho.
• Hlangana nabasetyhini abadala owamncomayo. Kukho iindlela ezininzi zokwenza okulungileyo. Eminye imodeli enayo yokuguga kunye nokuguga okulungileyo, bhetele uya kutshintshela kwiminyaka yokudluba. Uya kuyibona njengesiqalo sexesha elikhethekileyo endaweni yokuphela kokuxabiswa.

Ukuziva ujabule kwaye unomdla malunga nesi sigaba sobomi bakho yiyona ndlela isisombululo esingcono kunazo zonke kwi "Doldrum Doldrums". Ukuba uzibona uhlehliswa yimini, kuya kuphazamisa isimo sakho sengqondo kunye nombono. Kuluhlu lokukhangela kweenkcukacha, qiniseka ukuba wenze ukuhlola isimo sengqondo ukuze ubone ukuba loo nto imnyama.

Imiba yeMood

Ukuba uhlaziyo lwakho luya kutshintshwa yenguqu yakho yokuguquka kwexesha, kukho izinto onokuzenza. Ukuba wena (okanye umntu ojikelezeyo) uthi wena awunjalo, iindlela ezininzi eziza kuphucula ukuguquka kwemizwelo. Kuxhomekeke kwizinto ezibangela ukuba ufuna ukucinga ngazo:

• Unyango lweHormone
• Unyango lweengxaki zokulala
• Ukutshintsha kwezinto zokuphila ezikukhathazayo kunye nokulala
• Ukusetyenziswa okungakumbi
• Iindlela zokulawula uxinzelelo
• Amanyango okutshisa okutshisayo kunye nobusuku obushushu
• Amachiza anxamnye noxinzelelo
• Amachiza okuxhatshazwayo

Iimoya zitshintsha ngexesha lokumisa umva zingenakunqanda. Zichaphazela ulwalamano lwakho kunye nokukwazi kwakho ukulawula ubomi bakho. Landela lamanyathelo amane ukuze ube nomoya ongcono:

1. Mbonise ukuba kutheni i-mood yakho ishiya. Ingaba iimodmoni okanye uxinzelelo lobomi, kufuneka ukhangele ukuba zeziphi izizathu ezinokwenzeka ngaphambi kokuba uzame ukuyiphatha.
2. Yenza utshintsho lwendlela yokuphila ebonakalayo. Olunye utshintsho olulula lunokukunceda nakwiimvakalelo zakho, kubandakanywa ukuzivocavoca, ixesha lokulala ngaphambi, ukuthetha ngazo, okanye ukuphelisa izikhuthazo ezifana ne-caffeine.
3. Fumana unyango. Iingxaki zeMood ngeli xesha lobomi ziqhelekileyo, kwaye ngaphambili usebenzisana nazo, kungekudala unganciphisa impembelelo ebomini bakho. Ungesabi ukuxoxa ngale ngxelo kunye nogqirha wakho okanye umboneleli wezempilo.
4. Bambelela. Utshintsho olubi kakhulu luhlala lwenzeka ekuqaleni kwexesha. Njengoko umzimba wakho uguqula amanqanaba amatsha ka-estrogen kunye nezinye iinguqu, uya kubona ukuba uphuculo oluphawulekayo kwiimpawu zakho zemizwelo. Ukuba ukhangele ugqirha, ungasebenzisa ithuluzi le-intanethi ukunceda.

> Imithombo

> IBoston's Health Book Collective, Iibhodi Zethu, Ziziqu: Ukuphela kwexesha, > I-Touchstone / Simon, > kunye neShuster, eNew York. 2006.

> Dennerstein, L, Lehert, P, Burger, H, Dudley, E. "Imoya kunye nokuguquka kwe-menopausal" Umbhalo weengxaki zokugula ngengqondo . 187 NgoNo.11, iphe. 685-691, 1999.

> I-BL, i-Wis, i-LA, kunye ne-al, "Ukunyanzeliswa kunye nefuthe layo ekuzaleni i-endocrine kunye nexesha lokuhamba kwimizuzu ehambelanayo ne-Perimenopause" Arch Gen Psychiatry , Vol. 60 No. 1, uJan 2003.

> Abelusi, J, "Ingxelo yeNgqungquthela: Iimiphumo ze-Estrogen kwiCognition, Mood, ne-Degenerative Brain Illness" J Am Pharm Assoc., Vol.41 No.2, p221-228, 2001.