I-Premenstrual Syndrome (i-PMS) ithintela abaninzi abafazi kwinqanaba elithile ngexesha lokuzala kwabo. Ngelixa abaninzi abantu bacinga nge-PMS nje kuphela ekubangela ukuguquka kwemizwelo, iimpawu zingaphuma kwiqondo nangokwenyama. Iimpawu eziqhelekileyo ze-PMS ziquka ukutshintsha kwemizwelo, ukuxinezeleka, ukuziphatha okukrakra, ukuthanda ukutya, ukubetha, ukunyamezela, ukunyuka, ukuxubha, i-acne, kunye neentloko.
Ukunciphisa imiphumo ye-PMS incike kwiziphi iimpawu onayo. Ukuba iimpawu zakho zizenzeke ngokwasemzimbeni - ukuxubha, ukunyamezela isisu, ukukhathala - imishanguzo ejongene nempilo yengqondo ye-PMS ayinakunceda ukunceda. Ukuba unamava emzimbeni nangokwengqondo, unokufuna ukujolisa kunye nokunyanga uphawu ngalunye okanye uzame unyango olungancedisa iimpawu ezahlukeneyo.
Ukunyangwa kwe-PMDD kunye neenguqu ze-PMS ezichaphazelekayo
Abanye abantu banesimo esibi kakhulu se-PMS esibizwa ngokuba yi- Premenstrual Dysphoric Disorder (PMDD). I-PMDD inokubangela ukuba utshintsho olunzulu kwimeko engenza kube nzima ukusebenza ngokuqhelekileyo kwiintsuku ezandulela ukuya esikhathini. Izimpawu zomzimba, njengabo abanamava kwi-PMS, zinokuhamba kunye neenguqu zengqondo
Ukuba unemiqondo enzima, ugqirha wakho unokumisela uSerfem, imishanguzo evumelekileyo ye-FDA ye-PMDD. I-Serafem yinguqulo ebizwa ngokuba yiProzac, kunye ne-serotonin reuptake inhibitor (SSRI).
Ezi azizona zodwa ii-SSRI ezinokukunceda ukuphatha uxinzelelo, ukuxhalabisa, kunye nokuguquka kwemizwelo enxulumene ne-PMDD okanye i-PMS. Ugqirha wakho unokukunikezela nge-SSRI eyahlukileyo.
UkuPhatha iZimpawu ezininzi ze-PMS
Uphando lubonakalise iimpawu ezininzi ze-PMS (kuquka ukuguquka kwemizwelo, ukuxinezeleka, kunye neenkampu zesikhombisa ) kunokuncitshiswa ngokudla i-1200 mg ye-calcium yemihla ngemihla.
I-calcium ibaluleke kakhulu izondlo kubasetyhini babo bonke ubudala kwaye inokuthintela i-osteoporosis kamva ebomini.
Enye yeendlela ezilungileyo zokunciphisa i-PMS kukusebenzisa rhoqo. Akunakho kuphela ukuhlaziya iimpawu zesifo se-premenstrual syndrome , yindlela efanelekileyo yokunciphisa uxinzelelo kwaye unciphise umngcipheko wezinye iimeko ezifana nesifo senhliziyo kunye nomhlaza .
Utshintsho oluthile olunganceda ukunciphisa iimpawu ze-PMS ziquka ukulandela ukutya okutyalwa kwintlobo yesonka, okanye ukunciphisa ukutya kwakho iswekile, ubisi, inyama ebomvu, utywala kunye ne-caffeine-konke okubizwa ngokuba kukutya okuvuvukala. Kunoko, ukwandisa ukusetyenziswa kwakho kwee- carbohydrate eziyinkimbinkimbi , imifuno eluhlaza eluhlaza, iziqhamo, kunye neenqolowa ezipheleleyo.
IziNcediso, iiVithamini, kunye noPhilo lweMithi
Abasetyhini abanqwenela iswekile njengempawu ze-PMS banokufumana ukukhulula ngokunyusa ukutya kwabo nge-300 ukuya ku-500 mg ye-magnesium. I-Magnesium nayo inokukunceda ukunciphisa ukunyuka kwebele. Abanye abafazi bafumana ukuhla kweempawu ngokuthatha ama-50 ukuya ku-300 mg we-vitamin B6 imihla ngemihla. Qinisekisa ukuba uthatha isilinganisi esilungileyo, ubuninzi be-vitamin B6 bunokubangela ukuphazamiseka kunye nezinye iziphumo ezimbi. Abasetyhini abanamava okunyamezela isisu banokunciphisa le mpawu ngokuthatha i-600 IU ye-vitamin E imihla ngemihla.
Ezinye iindlela zokunceda ezinokubandakanya ziquka ukuthatha i-1500 mg yeoli ye- Primrose imihla ngemihla okanye usebenzisa i- cream progesterone .
Abanye besetyhini banako ukulawula iimpawu ze-PMS ngokusebenzisa imithi yokukhulelwa ngomlomo .
Amanyango angaphezulu kwamayeza anganceda ukuquka ibuprofen, naproxen, kunye nezinye iziyobisi ezenzelwe ukukhupha iimpawu zangaphambili. I-Aspirin ayilona khetho olukhethekileyo ngenxa yokukwazi ukukhulisa ubude kunye nobuqili bokuphuma kwindoda.
Umthombo:
Nciphisa iMpawu ze-PMS. Healthywomen.gov.