Ulwahlulo, iimpawu, iingozi kunye noTyango
Mhlawumbi uye wakuva ukuba utshintsho lweemeko luyinto eqhelekileyo yokutshintsha ubomi okanye ukuphela kwesisu . Unokuzibuza ukuba iimpawu zakho ziqhelekile okanye ukuba unesixinzelelo seklinikhi. Nantsi indlela yokuchazela umahluko.
Isikhathi sokugqibela kunye nokunquma kwexesha
Njengoko ungena kwixesha elilodwa , unokufumanisa ukuba unomsindo, unesizi, unomsindo, umbi, okanye ungenasiphelo. Kungaba nzima ukuxelela ukuba ezi zinto zisesigxina kwesikrini sakho se-radar okanye iimpawu zesifo sengqondo esingqongqo.
Emva koko, kucingelwa ukuba ngaphezulu kwama-40 ekhulwini kwabasetyhini banemiqobo yezinye iimpawu zokudandatheka ngexesha lokuyeka.
Nangona abaninzi abantu besifazane bahamba ngokuphelelwa yisikhathi ngaphandle kokudandatheka, inani elininzi liya kuba nokudakumba okanye ukuphindaphinda kokudakumba kwangaphambili okanye okokuqala kubomi babo. Ukuxinezeleka kunokukwenza ukujamelana-kunye nokupheliswa komzimba kunye nobomi ngokubanzi-kunzima okanye akunakwenzeka. Ichaphazela ubudlelwane, ukusebenza komsebenzi kunye nomgangatho wobomi.
Ikhalenda Yakho yokunquma
Isinyathelo sokuqala ekuqheleni ukuphela kwesigxina sokudlulela kwindoda ekudandathekeni kukunyamekela ingqondo yakho. Ukuba wena (okanye abahlobo okanye amalungu entsapho) uqaphela ukuba ubonakala ungaphantsi, unomsindo, ungakhathazeki, okanye ungathembeki kunokuqhelekileyo, kunokukunceda ukugcina umkhondo weemvakalelo zakho. Qala ikhalenda okanye iphephancwadi uze ulandele imvakalelo yakho, inqanaba lomsebenzi, iziganeko eziphambili zobomi, ezinye iimpawu zokumisa umama, kunye nomjikelezo wokuya esikhathini ukuya kweenyanga ezintathu ukuya kwezine (ungalindelanga elide ukuba ucinga ukuba unokudandatheka.) Le ithuluzi eluncedo ekulandeleni isicatshulwa sakho ngokusuka kwesikhashana kwaye kuya kufika ngokufanelekileyo xa uthatha isigqibo sokuthetha iimpawu zakho ngeengcali.
Kwakhona kuyinto efanelekileyo yokukhangela ukuze ugwebe ukuba ngaba ngokwenene uziva unesidima okanye unobungozi ngaphezu kwesiqhelo.
Ukuqonda ukuxinezeleka
Uxinzelelo lwezonyango, olubizwa nangokuthi "ukudakumba okukhulu," yimeko ebalulekileyo ebonakalisa ukudakumba okukhulu okanye ukuphelelwa lithemba okuhlala ngaphezu kweeveki ezimbini, kwaye oko kukuphazamisa ubomi bakho bemihla ngemihla.
Kunokwenzeka ukunciphisa iimpawu ixesha elide ngaphambi kokuba uqaphele ukuba utshitshise ubomi bakho.
Iingxaki zokudandatheka kweMidlife
Kukho izizathu ezininzi zokuba abafazi bangabandezeleka ngenxa yokudandatheka emva kweminyaka engamashumi amane. Ezinye zazo ziyizinto eziphilayo, ezinye ziimeko, kwaye ezinye zengqondo. Iimbalwa ezimbalwa eziqhelekileyo ekudakaleni kobomi zi:
- Iinguqu ze-hormone zitshintsha: Amanqanaba anciphisa i-estrogen kunye ne-progesterone inokuphazamisa amanqanaba ama-neurotransmitters afana ne-serotonin ("ivakale" imichiza ebuchosheni), leyo leyo ichaphazela imvakalelo, ukulala kunye nesidlo.
- Ukuphendula ngokulahlekelwa: Ukulahleka kwabazali, abantwana abasuka ekhaya, ukwahlukana, abahlobo abalahlekelwa ukugula, ukulahleka kolutsha, okanye impilo ephosakeleyo-nokuba nayiphi na le nto inokubangela impendulo enkulu yenzondelelo enokubangela ukuba kube nokudakumba okukhulu.
- Izimo zonyango: Ezinye iimeko zonyango zinokukwenza ukuba ube neengcinezelo. Ukuba unesifo senhliziyo, ukungasebenzi kwe-thyroid, ukuphazamiseka kobuthongo, ukuphazamiseka kwentsholongwane yonyaka, okanye ukulimala kwangaphambili kwintloko, usenokuba nzima ukuxinezeleka.
- Ukusetyenziswa kweziyobisi kunye nokusela utywala: Utywala kunye ne-opiate ubuhlungu beentlungu zixinzelelo. Ukuba uhlala usebenzisa ezi zinto, ziyakwazi ukuphazamisana nomsebenzi we-hormone kwaye unokuba nomphumo wesigxina weempawu zokucindezeleka. Utywala lunokugqithisa ngakumbi ukutshisa okutshisayo kunye nobusuku obusuku, ukongezelela ubunzima bokulala kwiluhlu lwakho lwezinto zokujamelana nazo. Nangona ukuzama ukunciphisa intlungu yakho kunye neglasi engakumbi yewayini okanye ezinye iziyobisi, zinokwenza ukuba iimpawu zakho zibe zibi nakakhulu kwaye zenze kube nzima ukukhetha ukuba okanye ungazixinzelelekanga. Ukuba uncike kwiqondo lokutya kotywala okanye ezinye iziyobisi, khuluma nomboneleli wakho wezokwelapha malunga nokuphuma kubo ngokukhuselekileyo ukuze ubone ukuba ngaba bengenayo inxaxheba ekubandezelekeni.
Ubudala bexinzelelo kunye nokunquma kwexesha
Uphando olujongene nobudala bokunqamuka kwesisu kunye nokudandatheka kuye kwafumanisa ukuba ixesha elizayo emva kokumiselwa kwesisu kwaye ixesha elide lokuzala lidibene nomngcipheko wokunciphisa uxinzelelo, kwaye kubonakala ngathi ukuveleleka kwe-estrogen ekwenziwe ngumzimba isizathu. Abo bahamba ngokukhawuleza kwimiqathango yokuqala kokuphuma kwindoda kubonakala ngathi bangengozi yokudakumba kwaye kufuneka bathethe noogqirha babo malunga nale nto.
Iimpawu zoxinzelelo
Ukuba uyakrokrela ukuba usenokudandatheka, khuluma nomboneleli wakho wezonyango. Gcina umkhondo weempawu zakho ngexeshana uze uthathe ikhalenda yesikhokelo esicatshulwe ngasentla nawe ekuqeshweni kwakho.
Naliphi na le ndelayo ingaba yimpawu yokuba ujongene nokudakumba okukhulu:
- Imiva yokudabuka, ukuphelelwa yithemba, okanye ukuphelelwa lithemba okude kudlule ixesha elide kuneveki ezimbini
- Ndiziva ndikhathele kakhulu, okanye ndikhathele lonke ixesha
- Ukuziva unetyala okanye ungenanto
- Ukwanda okanye ukunciphisa ukutya okanye isisindo
- Ukulahlekelwa kwintlalo kwimisebenzi oyithandayo ngaphambili
- Ukulahlekelwa ngumdla kwisini
- Ndiziva ndingenasiphelo okanye "ndinciphisa"
- Ingxaki ijolise
- Ingxaki yokulala, okanye ukulala kakhulu
- Imiba yokuzilimaza okanye ukufa
Nawuphi na umntu unokufumana imini okanye ezimbini zokuziva uhlungu okanye uhla. Yaye intlungu elandela ukulahleka okuqhelekileyo yonyaka. Kodwa ukuba le mpawu ibe yinto eqhubekayo kuwe, kuthetha nomboneli wezonyango, isazi sengqondo, umcebisi, okanye omnye uchwepheshe malunga nokuba ubuhlungu okanye iimpawu zakho ziqhelekile.
Ingozi Yokuxinezeleka
Ukuqeda isiqhelo kuyithuba elijongene nabasetyhini. Ukuba ungomnye wabasetyhini abajongene nokutshintshwa kweenguqu ze-hormone, okanye ukuba uye walahlekelwa ezininzi ilahleko okanye utshintsho lwezinto ezinyangeni zanyanga, ungasengozini yokudandatheka. Ukuqala kwexesha eliqhelekileyo lixesha elikhuselekileyo ngenxa yokuba umzimba wakho awukatshintshanga kwii-hormone shift.
Unomngcipheko omkhulu wokudandatheka kwamadoda xa ezi zinto zilandelayo zisebenza kuwe:
- Imbali yenkxalabo yokudandatheka ngaphambili kwimeko yobomi bakho
- Imbali yentsapho yokudakumba
- Usiva (okanye usetyenziselwa ukusukela) ukusuka kwi-PMS (i- premenstrual syndrome kunye ne-dismenstrual disysstric disorder )
- Ube nesifo sokudandatheka
- Imbali yokudakumba xa ikhulelwe ngomlomo
- Ukutshatyalaliswa kwangoku, enkulu
Unyango lo ku xhaphaza
Kukho iindlela ezininzi onokuphucula ukucindezeleka. Xoxa ngayo kunye nomboneleli wakho wezokwelapha okanye umcebisi. Unokucetyiswa enye yezi zinto zilandelayo, okanye inhlanganisela:
- Amachiza: Kukho amayeza amaninzi anokunceda ukuphelisa uxinzelelo. Akunakufuneka ube khona kulo ixesha elide, kodwa amayeza anokunika uncedo olukhulu kwizinto eziphilayo ezinokuthi ukuphuma kwexesha kuzisa. Ukuba elinye unyango lunemiphumo engathandeki kuwe, kukho ukhetho oluninzi.
- Unyango: ezimbini iintlobo zonyango zivame ukukhuthazwa kwabasetyhini abanexinzelelo. Ulwaphulo lwangaphakathi lukunceda ukuba ubone indlela ubudlelwane obuchaphazela ngayo kunye negalelo ekudandathekeni kwakho, kwaye ukutshintsha indlela yakho yokunxibelelana kunokutshintsha njani iimpawu zakho. Ulwaphulo lokuziphatha olunokwakheka kwengqondo lubheka kwienkolelo zakho kunye nemibono kwaye kukunceda ubenze kwakhona ukuze ubone iimeko ngeendlela ezichanekileyo neendlela ezintle. Zombini iintlobo zonyango zifutshane nexesha elifutshane. Ziye zaboniswa ukuba zisebenza kakuhle ngokudakumba, ngakumbi xa zidibaniswe namayeza.
- Ukuzivocavoca. Ukuzivocavoca kunempembelelo eqinisekisiweyo kwisimo sengqondo. Ukuzivocavoca okuqhelekileyo njengokuhamba, ukugijima, ukugubha, okanye ukubhukuda kunokunceda ukuphakamisa indlela ovakalelwa ngayo. Ukuba ungeze iivithamini kunye nokukhanya (zama ukuhamba ngaphandle) kusebenza ngakumbi.
Inkemba Yokuguquka Kwembini
Ukuxinezeleka kunokusongela ubomi. Ngona ubuncinci usongela uvuyo lwakho kunye nokuqonda kakuhle. Ingqumbo kukuba ngamanye amaxesha ukudandatheka kukunciphisa amandla akho ukwenzela ukuba nangona uyazi ukuba ucinezelekile, awunawo amandla okufumana uncedo. Ukuba wena, okanye umhlobo osondeleyo okanye ilungu lentsapho, krokrela ukuba ucinezelekile, cela umntu ukuba eze kunye nawe ekuqeshweni kwakho. Okanye ukuba ngaba kunjalo kakhulu, cela umhlobo, iqabane, okanye elinye ilungu lentsapho ukuba liqeshwe. Emva koko gcina loo ngqesho. Xa ukuyeka kwesikhashana kuguqula isimo sakho sengqondo kumnyama omnyama, unokufuna uncedo ukuhlela ngeempawu zakho uze ubuye kumkhondo ontle.
Ngaphantsi kwimiqathango yokunqamuka kwexesha lokunyuka nokuxinezeleka
Ngamanye amaxesha kunokuba nzima ukuhlukanisa ukudandatheka kwiindawo eziphezulu kunye nokuhlaselwa kwemizwelo ehamba kunye nokuyeka umyeni. Ukuba ufunda le nqaku, uthathe isinyathelo sokuqala ekuncediseni ukwahlula ezimbini kwaye ufumane uncedo lweempawu zakho. Unyango lunokwenzeka, kwaye kunye neempawu zokudandatheka ezilawulwayo, abaninzi abafazi bafumana iminyaka ye-menopausal ukuba ihlaziye kwaye ikhulule. Ukuba ukholelwa ukuba usenokudandatheka, khuluma nomntu namhlanje.
> Imithombo:
> Georgakis M, Thomopoulos T, i-Diamantaras A, et al. Umbutho wobudala kwiMesopause kunye nexesha elide lokuzaliswa kwexesha kunye nokudandatheka Emva kokunquma kwexesha: Ukuhlaziywa koHlolo kunye nokuHlola kweMeta. JAMA Psychiatry . 2016; 73 (2): 139-49.
> I-Green S, i-Key B, uMcCabe R. UkuCatshulwa-Indlela yokuziphatha, ukuziphatha, kunye neengqondo ezixhomekeke ekudandathekeni kweMenaopausal: Ukuphononongwa. Maturitas. 2015; 80 (1): 37-47.
> de Kruif M, Spijker A, Molendijk M. Ukunyanzeliswa Ngethuba lokuPhelelwa kwexesha: Uhlalutyo lweMeta. Umbhalo weengxaki ezichaphazelekayo . 2016; 206: 174-180.
> Weber M, Maki P, McDermott M. Ukuqonda kunye neMood kwiPerimenopause: Uhlolo lokuHlola kunye nokuHlola kweMeta. Umbhalo we-Steroid Biochemistry kunye ne-Biology Biology . 2014; 142: 90-8.