Xa ungena kwiminyaka yakho ye-menopausal, awukwazi ukuqaphela okokuqala oko kwenzeka kuwe. Uyazibuza ukuba igumbi liyafudumala. Uyazibuza ukuba kutheni ufutshane kakhulu kunye nezingane zakho okanye lakho iqabane. Uvuka ebusuku, kwaye awukwazi ukubuyela ekulala. Kungaba ngumngcipheko ngamanye amaxesha, kodwa, njengokuba usakhula, uya kusinda kulona lungelo lokuhamba kwaye uphile ukuxelela ingxelo.
Kukho a mabhinqa abaneempawu ezimbalwa okanye iingxaki njengoko zidlulayo. Kodwa abaninzi banemiqondiso emfutshane yesikhashana, kwaye abanye bajamelana neengxaki eziphazamisa ubomi babo.
Nomaphi apho ukhona kwi-symptom continuum, nantsi ezinye izicatshulwa zokusingatha izikhalazo eziqhelekileyo zokumiswa komntu.
Ukuxinezeleka
Ukuxininisa yinyaniso ebomini nokuba unesifo sokumelana nokuphuma komzimba okanye cha. Ukufunda ukujongana ngokukhawuleza kunokukwenza ubomi bakho buyanelise naluphi na ubudala okanye imeko yakho. Nazi ezinye iziphakamiso zokukunceda ukuhlangabezana nayo:
- Cinga. Imizuzu elineshumi elinesibhozo ngosuku lokucamngca inokuphucula ngokugqithiseleyo izinga lakho lokuxinwa kunye nokukwazi ukuhlangabezana nayo.
- Ukuzivocavoca. Naluphina uhlobo lomsebenzi olwenziweyo lunokunciphisa uxinzelelo lwakho. Into ebalulekileyo ukuyenza rhoqo-ubuncinane kathathu ngeveki ukuze ubone iziphumo. Ngokusoloko kulunge okwamanje.
- Yenza izinto zobomi. Bhala izinto ezibalulekileyo kuwe kwaye ucinge ukuba ubomi bakho buyakuxhasa njani ukwenza ezi zinto. Yenza isicwangciso sokuqala ukuqhubela phambili ubuncinane injongo ongeke ukwazi ukuyifeza. (Okanye ushiye into ewonakalisa umoya wakho!)
- Fikelele. Xa kuziwa kuxinzelelo, abafazi abonakala bengenalo efanayo "impi okanye indiza" impendulo eyenziwa ngabantu. Abasetyhini bathambekele ekubeni "bathambekele kwaye babe ngumhlobo." Le mpendulo enempilo yokuxinezeleka kuba inceda ukuseka inethiwekhi yenkxaso yenhlalakahle. Xa uqaphela ukuba ugxininiswe, fumana uncedo. Shayela umhlobo okanye ubone umcebisi.
- Thatha amayeza. Thetha nomboneleli wakho wezonyango ukuba ucinga ukuba unyango lunokukunceda uxinzelelo okanye uxinzelelo. Amachiza anokuba luncedo xa uhlala ucinezelekile.
Ukutshisa okutshisa
I-thermostat yakho inokuba yinto echaphazelekayo ngokukhawuleza kokuhamba kwesikhashana. Abaninzi abafazi bafumanisa ukuba banoluhlu oluncinci kakhulu lwentuthuzelo, kwaye akuthathi ininzi ukukhupha i-alamu exelela umzimba wakho ukuba "uphole ngoku!" Zama ezinye zezi ndlela ukujongana nokukhanya:
- Ugqoke kwiindawo. Yilungele ukuba "uyisuse" ukuba uziva utyhafile.
- Sebenzisa iindlela zokuphefumla. Ukuphefumula ngokukhawuleza nangakumbi. Olu hlobo lokuphefumula olulawulwayo njengoko uqala ukutshisa i-flash echasayo inokufutshane nokunciphisa.
- Phuza amanzi. Ukuba ukhawuleza, uyaphupha. Amanzi anceda ukuzalisa izitolo zakho kwaye kubonakala kukunceda ukulawula ukushisa kwangaphakathi. Zama ukufumana ii-ounces ezingama-48 ngosuku.
- Yehlisa i-thermostat. Xa kunokwenzeka, gcina indawo yakho phantsi kwama-degrees angama-70 emini kwaye ngaphantsi kwama-degrees angama-65 ebusuku.
- Gwema indawo ezishisayo. Musa ukushisa ilanga okanye uhlale kwi-sauna ukuba ulungele ukukhanya.
- Ungadli ukutya okutshisayo kunye neziqholo. Nangona usoloko uyakwazi ukuzidla, zinokukwenza ukuba ukhanyise. Hlala kude neziqholo xa ufumana ukuhamba kwe-thermostat yakho. Uyakwazi ukuwadla kwakhona ngelinye ilanga.
- Thatha i-estrogen. Kusengonyango olona lusebenzayo ngokutshisa. Iyakwenza ingozi, ngoko uthetha nge-medical provider yakho. Ngamanye amaxesha i-short course ye dose ephantsi kakhulu iyanelisekile ukuba ikunike ukutshitshisa i-flash bump, kwaye ngoko unokuyibeka.
- Sebenzisa amanye amayeza. Olunye unyango lwegazi, imishanguzo yokulwa neentambo, kunye neengxaki zokuxhatshazwayo zonke ziye zaboniswa ukuphucula ukutshisa okutshisa kumabhinqa angama-menopausal. Hlola kunye nomboneleli wakho wezonyango ukuba ucinga ukuba unyango luyinto ongathanda ukuyisebenzisa
- Zama ioli yeflekisi okanye i-flaxseed oil . Inganciphisa ukutshisa okutshisa kwaye ibe nenzuzo eyongeziweyo yokunciphisa intlungu kunye kunye neentlungu zabasetyhini abathile.
- Cinga i-vitamin E, yam yam phytoestrogens, kunye no-black cohosh. Ezi zonke zisetyenziselwe iminyaka emininzi ukulwa nokutshisa okutshisa. Izifundo kulezi zixhobo eziqhelekileyo zivame ukubabonisa ukuba zisebenza ngendlela efanelekileyo njenge-placebo. Kukho ininzi yabasetyhini abafunga ngabo, kodwa kude kubekho uphando olunzima olukhuphayo.
Ukungabikho
Ukuqhaqhabalalisa kuyaqheleka nje ngaphambi nangemva kokumisa umva. Ngamanye amaxesha kubangelwa ukukhupha ebusuku okutshisa. Kodwa ngamanye amaxesha amabhinqa kubonakala ephethe ukutshintsha kwehomoni eyenza bavuke ngexesha elifanayo ubusuku bonke. Kunokuba nzima ukuguqula ingqondo yakho, kwaye ke uya kungena ekuphumeni kwakho kwexesha lokulala. Oku kuya kuphazamisa kwaye kuyangxuma. Nazi ezinye izinto ozakuzama:
- Khangela lakho igumbi lokulala. Zama ukugcina ubushushu bakho bokulala ebusuku ngaphantsi kwama-degree angama-65.
- Thatha i-estrogen. Ikhosi emfutshane ye-estrogen engaphantsi konyaka-ngamanye amaxesha inokukunceda ukuba uphinde umise iphethini yakho yokulala. Hlola nomboneleli wakho wezokwelapha malunga nobungozi bakho.
- Cinga. Ngaphambi kokulala, cinga ngento ethile. Oku kunokukunika isimo sengqondo sokuzola kwaye kukuncede ulale-kwaye uhlale ulele. Dibana nogqirha wakho.
- Hlamba. Oku kungakulawula ukushisa kwakho kwaye kukuthumele kwi dream dream ekhululekile kwaye ikhululekile.
- Zama u Oku ngamanye amaxesha kunokukunceda ukulawula umjikelezo wakho wokulala. Akusiyo isisombululo sexesha elide, ngoko uthetha nge-medical provider yakho.
- Xoxa ngezidakamizwa. Ukuba unesifo esixhatshazayo esenza ukuba uvuke, khuluma nomboneleli wakho malunga nokutshintsha komnye onomthelela wokukhusela kwaye uwathathe ngexesha lokulala.
- Cinga i-CPAP. Ukuba ukhala, okanye ukuba unezihlandlo zokuphefumula (ubuthongo bokulala), ungadinga isifundo sokulala ukuze ubone ukuba ngaba uya kuzuza kwi-device eqhubekayo yokunyanzelisa umoya (CPAP). Ukulala kwe-apnea kungabangela umonakalo entliziyweni yakho, ngoko ke xa iqabane lakho likuxelela ukuba uphupha, okanye ukuba uyakrokrela ukuba u-apnea ubuthongo, fumana ukuthunyelwa kwesifundo sokulala.
Iingxaki zeMemori
Iingxaki zeMemori ziyaxhalabisa kwaye ngamanye amaxesha ziphazamisa. Basenokuqala xa besesimeni, kwaye ngamanye amaxesha abafazi baxakeka xa befumanisa ukuba bayayikhohlwa. Nangona ukulahleka kwememori kukuyinxalenye yokuguga, kunokuhle kubekho ukulahleka okutshatyalaliswayo okuza kudibanisa kwi-estrogen. Nazi ezinye iziphakamiso zokunceda:
- Thatha i-Estrogen. Njengoko kunye nezinye iimpawu ezibhalwe apha ngasentla, i-Estrogen inokusebenza njengeklasi elifutshane ukukuncwina nge-hormone ye-hormone ukushintsha kwexesha lokuphuma kwesisu.
- Zama u xinzelelo. Nokuba nayiphi na imemori engapheliyo enokuyenza ngayo ngeli xesha kuya kuba nzima ngakumbi xa ungazixinzeli kwaye uzive uxinezelekile. Jonga iziphakamiso ezingentla ngenjongo yokulawula uxinzelelo.
- Ukulala. Nangona abatsha banemingxaki yeememori ukuba abanako ukulala ngokwaneleyo. Ukuba ukulala usenza imemori yakho ingabonakali, jonga ngasentla kwiingcamango.
- Yidla ngokufanelekileyo. Gcina ingqondo yakho ifanelekileyo. Fumana iziqhamo ezinemibala kunye nemifuno ye-antioxidants kunye namavithamini. Inkumbulo yangempela i-alcohol, ishukela kunye ne-caffeine. Zama ukusika phantsi, okanye uphume ngokupheleleyo kwaye ubone ukuba kuphucula ukukwazi kwakho ukukhumbula.
- Hlola amacebo omemori. Sebenzisa ama-acronyms ukukhumbula amagama okanye izitrato, ukudibanisa into enye kunye (amagama angamagama ukukhumbuza iimpazamo okanye imisebenzi ofuna ukuyenza).
- Phunyezwa inkxaso yangaphandle. Shiya iphepha kunye neepensile apho unokukwazi ukubeka phantsi uluhlu lwezinto kunye nezikhumbuzo zento ofuna ukuyikhumbula. Hlanganisa izitshixo zakho kwindawo enye xa ufika endlwini. Gcina uluhlu lokutya kwiikhompyuter yakho uze uyiprinte ukuze wenze ukuyothenga kwakho kulula. Faka ulwazi kwi-digital assistant (PDA) ukuze ukwazi ukuthwala kalula ulwazi olufunayo. Misela indawo yakho ukukhumbula ukulula.
Ukuhamba kweemvakalelo
Ukuguquguquka kwemizwelo, ixesha lokucaphukisa, ukukhala kwi-hat of hat, ukuba "i-hormonal" okanye "intsholongwane" iyaqheleka ngexesha lokuphela kwesisu. Ukuba ulungele ukugula kwangaphambili, ngoko uya kubona ukuba uguquko lwenu xa uhamba emva kokuphuma kwesisu. Ngenxa yokuba ukuguquguquka kwemizwelo kunokuphazamisa ubudlelwane okanye kubangele ukuxabana kwabasetyhini abaneemvakalelo zentliziyo bahlala befuna uhlobo lokulungisa. Ungabi neentloni ukuxelela umboneleli wakho wezokwelapha ukuba uxokozela okanye ukhale. Kukho uncedo!
- Ukuzivocavoca. Njengokuba kukho iimpawu zangaphambili, ukuzinza kwemizwa yakho kuya kuzuza ekusebenzeni. Fumana umhlobo womsebenzi, okanye uhambe nomlingane wakho okanye umfana. Ngaloo ndlela "unyango" lunokunceda ukuqinisa ubudlelwane ngeli xesha elinzima.
- Sebenzisa i-estrogen. Iyakwazi ukurhoxisa ezo ziguquko zengqondo. Ekubeni ezinye zeemvakalelo zakho zengxowankulu yinto yokuxotha njengoko i-estrogen yakho igcina, ukugcina izinga eliphantsi, eliphantsi le-estrogen lingakwazi ukulinganisa. Njengoko kuthethwe ngaphambili, i-estrogen inobungozi, ngoko ke ncokola kunye nomboneleli wakho wezokwelapha kuqala.
- Cinga. Yintoni engacingi ngayo? Ukugxeka ingqondo yakho kunokunciphisa isimo sakho sengqondo xa usebenza rhoqo. Izibonelelo zokucamngca ngemihla zihamba ngendlela ende kunye neempawu zakho zokuziyeka.
- Sebenzisa ukuphathwa kwengcinezelo. Kuhlala kunceda ukuba uphume nobomi bakho kunye nemizwelo. Jonga kwicandelo eliphambili ekulawuleni uxinzelelo lweengcamango.
- Zama izitshalo zamanzi kunye nezityalo. Uphando alukaze lubonakalise izongezelelo zemfuyo ukuze zisebenze, kodwa ezininzi zazo zikhuselekileyo xa zisetyenziswe ngokulinganayo, kwaye amaninzi amabhinqa azisa iingenelo kubo. Ukuba unamanye amayeza, khangela umboneleli wakho wezonyango okanye ukhemistiki ngaphambi kokuba ungeze izongezelelo zeterm ukususela ekusebenzisaneni nezinye iziyobisi. Ezinye zezinto ezikhethiweyo ezikhethiweyo ezidumileyo ukuba zitshintshwe loo mimoya yi-cohosh emnyama, i-kava, i-chasteberry, ingcambu ye-ginseng, i-SAMe kunye ne-DHEA evela kwi-yam. Iimveliso ze-Soy kunye ne-clover ebomvu zitshala i-estrogens ukuba abafazi basebenzise iimpawu zokuziyeka, kuquka nokuphathwa kwemizwelo. Kwakhona, kukho izifundo ezininzi ezizama ukulungisa ukuba zeziphi iindlela zokulungisa izilwanyana zisebenza, kwaye ngoku kude kubekho idatha ecacileyo yokubaxhasa.
Ukunyama kweVaginal kunye ne-Urinary Incontinence
Ubumile obunzima okanye intlungu ngokuziphatha okubi kuyabacaphukisa kakhulu abafazi abanamava ngexesha lokuziyeka. Ezi zimpawu zingaphazamisa ubomi bakho ngokwesondo, ezinokuchaphazela ulwalamano lwakho. I-incontinence ihlazo kwaye iphazamise abafazi. Zomibini iimpawu zingabangela ukutshintshwa kwimizimba yesisu kunye nesisu esenzayo xa kuvela i-estrogen.
- Sebenzisa i- estrogen yesisu . Xa isetyenziselwa kwisisu, i-estrogen ayichaphazeli inkqubo yakho ngendlela ye-estrogen iipilisi okanye iipatches ezenzayo, kwaye umphumo ukhona apho kufuneka khona. Ukuba usebenzisa i-estrogen yendawo yezimpawu zesisu, kungathatha iiveki ezintathu okanye ezine ukuze ubone umphumo.
- Sebenzisa i-lubricant. Ngenxa yokuba udonga lwakho lwesisu luba lukhulu, kulula ukudiliza okanye ukuphazamisa. Ukusebenzisa amaninzi amanqabileyo ngexesha lesondo kuya kunceda ukukhusela umonakalo. Iiblue oil-based based lubricants feel natural and wash away easily. Iiblue lubricants-based based longer, kodwa abaninzi abafazi baxela ukuba bavelele okanye baxakeke kubo.
- Zama ukhilimu wam yam. Oku kuqulethe phyrostrogen, njengenye i-estrogen creams, inokusebenza kwindawo yakuyo ukunceda ngeempawu.
- Hlanganisa i-vitamin E kunye neoli ye-flaxseed. Ngamanye amaxesha unokunika uncedo olusuka kwiimpawu zesisu kunye namanzi. Ngokuqhelekileyo, abafazi bayithatha njengezongezelelo zomlomo, kodwa kukho iicram eziziphetheyo kunye nokusetyenziswa ngqo kumfazi.
- Yenza i-kegel umzimba. Ukuqiniswa kwemisipha yomgangatho we-pelvic kunokuphucula ukuvakalelwa ngexesha lokulala kwaye kunokunciphisa ukungabikho kwamanzi. Ukuba ukwenza amaxesha amaninzi ngosuku, mhlawumbi uza kubona iziphumo kwiiveki ezimbini ukuya kwezine.
Ukutyeba kwakho
Naliphi na ixesha abafazi bathambekele ekubeni bunzima, kunokubandezeleka kubo. Ekubeni i-metabolism iyancipha njengoko uneminyaka yobudala, ukuphuma kwesisu yinto eqhelekileyo yokuqala ukongeza ii-pounds . Oku kuphazamisayo kuba kuza ngexesha nje ufuna ukugcina ulutsha lwakho, kwaye xa iingozi zakho zempilo ziqala ukunyuka. Ukunciphisa ukulahleka ekudleni kokudinga kudinga iindlela ezifanayo nakwezinye izihlandlo ebomini bakho, kodwa ungabeki iinjongo ezingenangqiqo ngesisindo sakho.
- Isisindo somzimba. Akunceda nje ukuba ube namandla, kunenzuzo yokwandisa amazinga e-androgen ngokubhekiselele kwi-libido, ukuphakamisa ukuphumla kwakho kwe-metabolism nokukhusela i-osteoporosis. Nangona ungazange uzame ukuqeqeshwa kwamandla okanye ukuqeqesha umzimba, qwalasela ngoku.
- Hamba. Oku kulungile malunga nantoni na into ekukuyo ekumeni. Kulula kumalungu akho, akufuneki izixhobo ezikhethekileyo ngaphandle kwezicathulo ezilungileyo, kwaye utshisa iikhalori ngokuthembekileyo. Zama ukutshintsha isivinini sakho sokuhamba ukuphucula ukutshiswa kwekhalori, kunye neentambo zamandla ezihamba kunye nokuhamba ngokukhawuleza. Ayikutshisa kuphela iikhalori, iphinda ivuselele i-metabolism yakho kwaye yakha ubukhulu besithambo.
- Ukutya . Oku kuhlala kubalulekile, kwaye akukho ngaphaya kwexesha lokuyeka. Ukuba ufuna ukulahlekelwa okanye ukugcina ubunzima, khangela ukutya okubandakanya onke amaqela okutya kwaye wenzelwa "ihlabathi lenene." Ukutya okunciphisa ukunyusa umzimba akuzona ezo zifuna ukutya okukhethekileyo, kodwa ezisebenza kunye nosuku zonke ukutya kunye neemeko. Ngoku lixesha elifanelekileyo lokuqonda ukuba awudingi iikhalori ezininzi njengoko wawuqhelekileyo, kwaye uvuselele iingcamango zakho malunga nokutya okungakanani "okwaneleyo."
- Ukulawula uxinzelelo. Xa ugxininisekile, ukhulula ama-hormone njenge-cortisol etshela umzimba wakho ukuba uxhoma amafutha. Oku kungenzeka ukukhonza okhokho bethu bokuqala xa bekufuneka bahambe ngeenxa zonke ebusika bekhangela ukutya, kodwa kuphakamisa izinto ezinobungozi zesifo senhliziyo kunye nesifo. Ngoko gcina uxinzelelo kwaye umzimba wakho uya kuwukhubaza inkinobho "yokugcina-inqatha" iqhosha.
- Yidla iziqhamo ezininzi kunye nemigodi. Oku kuya kwandisa i-fiber ekudleni kwakho kwaye kukunike ezininzi antioxidants kunye ne-micronutrients oyifunayo. Zama ukufumana iintsuku ezintlanu ngosuku lwezityalo kunye nemifuno enemibala kakhulu.
Ukuqeda ixeshana lixesha leenguqu ezininzi kunye nokutshintshwa kwee-hormone ezikhawulezayo. Xa sekuphelile, usaphila ukuba uphile kwaye ujabule njengoko uhamba kwisigaba esilandelayo sobomi bakho. Ungayihoyi impawu zakho ukuba zibonakala ziphazamisa ubomi bakho. Funda, yenza uphando kwaye uthethe nomboneleli wakho wezonyango.
Yenza isicwangciso sokufumana into embi kakhulu kwiindlela eziya kulondoloza impilo yakho kunye nolwalamano lwakho. Gcina imbono yakho kunye neentloni njengoko ujongana kwaye ujongene nemingeni eya kugqitywa.
> Imithombo:
> Isiko seSizwe sokuguga, ukuphela kwesigxina: Ibali leLinye ibhinqa , iNdaba yowesifazane ngamnye , iiNational Institutes of Health, iNIH Publication No. 01-3886 Feb. 2001. 10 Oktobha 2007.
> I-North American Menopause Society, (NAMS), Isikhokelo seNkcazelo yokuHlelwa kwexesha lokuSebenza: Ukunceda abaTyhini benze izigqibo zezempilo ezisezantsi malunga nokuPhumela kweMiqathango kunye neNgaphandle, i-6th Edition , iNtshona American Menopause Society, 2006. 10 Okthoba 2007.
> Isiko soLwazi lwezeMpilo kaZwelonke seTyhini, ukuPhelelwa kwexesha lokuThoma kunye nokuPhelelwa kweMiqathango yokuPhepha kweMpilo, i-FAQ, i- US Dept. yezeMpilo kunye neenkonzo zoLuntu, ngoMatshi, ngo-2006. 14 Oktobha 2007.