Imirhumo yoLondolozo lweMithi kunye neNgaphezu kweeNqununu zokuKhanya kwamaHlathi
Wonke umfazi wesifo se-menopausal uyazi ukuba ziphi ... ukujuluka, ukugubungela ubuso, ukutshisa amaza okufudumala. Unayo ... ukutshisa okutshisa! Ukutshisa okufudumele ngenye yeempawu eziqhelekileyo ezifunyanwa ngabasetyhini besilisa kwaye ziyakhathaza, zichaphazele umgangatho wobomi wobomi kunye nobuthongo, kwaye banokuba neentloni. Ukutshisa okufudumele kunokuba kubekho ngezikhathi ezithile, kuvela kanye okanye kabini ngosuku ukuya kwiyure enye kwaye kunokuba khona ukuya kwiminyaka emi-5 emva kokumisa umva.
Kwamanye amaxesha, ukutshisa okutshisayo kukukhathazayo.
Nangona iimeko zokutshisa ezitshisayo zingaziwa, kucingelwa ukuba yimpendulo ekutshintsheni kuma-hormone kunye / okanye ukusabalalisa. Abanye besetyhini banomngcipheko ophezulu kunokuba abanye babenokutshisa kwe-menopausal; Oku kubandakanya abo bashunqayo, baninzi, banako ukungasebenzi kwaye baseMelika yaseMerika.
Iimpawu ezifudumayo zefowuni ziquka:
- Ukuvakalelwa ngokufudumele ngakumbi ebusweni, entanyeni nasesifuba
- Ukukhupha ebusuku
- Iminwe yokulinganisa
- Iqondo lentliziyo ekhawulezayo
- Ubomvu / ubuso
- Ukuphalaza okulandelwa yi-chills
Ukutshisa okumnandi kungekuphela nje ukucaphukisa nje, njengoko ukuphazamiseka kokulala okubangelwa ukujula ebusuku kunokukhokelela ekusilele okungapheliyo okubangela iingxaki zeememori, ukuxhalaba nokuxinezeleka.
Abasetyhini abaninzi bayazibuza ukuba banokwenza njani ngandlela-thile ukunqanda ukutshisa okutshisa kwaye impendulo mhlawumbi. Kukho iindlela zokunciphisa ubude babo. Ezinye izinto ezikhuselekayo eziyaziwayo kubangela ukutshisa okutshisa kwaye zibandakanya utshwala, i-caffeine, ukutya okunesonka, ukuxinezeleka, izambatho ezinxibileyo, ukutshisa ukushisa kunye / okanye ukubhema ugwayi.
Ukongezelela, kukho ukuguqulwa kwendlela yokuphila enokuthi yenziwe ukunciphisa ukubonakala kunye nokukhawuleza kwezibane.
Indlela yokuphila iquka:
- Hlalani upholile ngokugqoka kwimiqolo, siphuze isiselo esibandayo xa kufika i-flash, sebenzisa umqhubi okanye umoya wokucima umoya ukunciphisa ubushushu bendawo kwaye ugcine ukushisa kwekamelo lokulala
- Ugqoke kwiimpawu ezikhethiweyo kwiingubo zeconti
- Phuza ubuncinane iiblasi ezili-8 zemihla ngemihla
- Gcina ipakethi ye-ice kwi-nightstand yakho yokukhanya ebusuku
- Gwema ukutshisa okutshisayo-ukutya okudliwayo, i-cheeses ezindala, i-caffeine kunye notywala ziqhelekileyo kodwa unokuba nabanye
- Hlaziya kwaye ugweme uxinzelelo; ukuzama ukuphefumula esiswini
- Ukuzivocavoca yonke imihla
- Yehla emzimbeni
- Gcina imilenze
Ingaba ucinga malunga nezinye iindlela okanye iindlela zokwelapha zonyango, kubalulekile ukuthetha nomboneleli wakho wezempilo ukuze ubone oko kukufanele. Amacandelo athile angenakufaneleka kwiimeko ezithile zezokwelapha kunye / okanye amayeza kunye nokuba noomngcipheko kunye nemiphumo ethile. Iindaba ezilungileyo kukuba kukho iinketho ezininzi ezinokusetyenziswa.
- Ezinye iinkqubo zibandakanya i-acupuncture, hypnosis kunye neendlela zokuphumula ezifana ne-yoga okanye ukucamngca. Enye indlela ephumelele ngenye indlela yonyango yokuziphatha okanye i-CBT. Yindlela yokuphumla kunye nokugxila ekusebenziseni amachiza okuziphatha kunye nokulawulwa kwengqondo kwaye unokusebenza kakuhle. Ndincoma ngokukhethekileyo incwadi nguDkt. Gary Elkins ubizwa ngokuba nguNcedo lokuKhusela kwiFlash Flashes. Ngamanye amaxesha, ukuxhaswa kwemfuyo kunokuqwalaselwa kwaye kufaka nokusetyenziswa kokutya okusetyeni, i-cohosh emnyama, i-oil primrose kunye ne-flaxseed. Olunye unyango olungaphezulu kwee-counter-including u-vitamin B, ibuprofen kunye / okanye i-vitamin E enee-degrees zokuzuza.
Kwabesifazana abathile, amayeza angadingeka ukuba alawule iimpawu ze-menopausal. Ndiza kuxubusha zonke ezi nkcukacha ngokubanzi kwincwadi yam entsha I-Estrogen Window ephuma ngo-Apreli 2016. Nantsi isishwankathelo esifutshane salezo zonyango:
- Imithi yonyango:
- I-Hormone yonyango oluthathekileyo njengonyango kunye ne-estrogen kunye ne-progesterone kubasetyhini abane-uterus. Abasetyhini abanama-hysterectomy bangathatha unyango lwe-estrogen kuphela. Kunconywa ukuba abafazi bathathe i-hormone yonyango ekutshintsheni kwiqondo eliphantsi kwexesha elifutshane. Kwi-Window ye-Estrogen, uya kubona ukuba unyango lwe-hormone luyinkqubo ekhuselekileyo kangakanani xa kuthathwa kwi-window ye-estrogen.
- I-Antilapressants njenge-Venlafaxine (Effexor XR, Pristiq), i-Pexeva) okanye i-Fluoxetine (i-Prozac, i-Sarafem), iParoxetine (Paxil). I-Brisdelle ingumyalelo ophantsi we-dose ye-paroxetine eyenziwa nje ukuphatha ukutshisa okutshisayo
- IGabapentin (Neurontin, Gralise)
- Clonadine (Catapress, Kapvay, njl)
- I-Duavee (i-estrogen kunye ne-bazedoxifene edibeneyo-isistim se-receptor se-receptor okanye iSERM esisetyenziselwa endaweni yeprogestogen yabasetyhini abanesisu.
Awodwa kwaye awunakuze uhlupheke! Ukuba ubhekene nokukhathazeka okutshisayo okubangelwa yinkqubo yokumelana nomntu okanye ikhefu lomntu, thetha kunye neqela lakho lokunakekela impilo ukuze ubone indlela eyokusebenza ngayo.