Ngaba zikhona iindlela zokuphucula iimpawu ze-PMS ngokwemvelo?
Njengama-hormone aphakama kwaye awa, amanye amabhinqa anamava e-PMS (i-premenstrual syndrome), iqela leempawu zenyama kunye neemvakalelo ezifana nesisu esiswini, ukunyamezela isisu, ukuguquka kwesidlo, ukukhathala, ukuxinezeleka, kunye nokuxhalaba ngeveki okanye ezimbini ngaphambi kokuya esikhathini.
PMS iziNyango zeNdalo
Ukuba ujongene ne-PMS, unokukwazi ukuphucula iimpawu zakho ngokwenza utshintsho lokuphila.
Izixhobo ezahlukeneyo zonyango zisetyenziselwa ukunciphisa iimpawu ze-PMS, ekudleni ukutya okuthile ukuzisebenzisa. Nazi ezinye zeendlela eziqhelekileyo ezisetyenziswayo:
ICalcium
Nangona iindidi ezixhasayo ziye zacetyiswa ukuba zinciphise iimpawu ze-PMS, ngeli xesha i-calcium kuphela ibonise inzuzo yokwelapha eqhubekayo.
Enye yezifundo ezinkulu kwi-calcium ye-PMS, eyapapashwa kwi- American Journal ye-Obstetrics kunye ne-Gynecology , yahlola ukusetyenziswa kwe-calcium ezongezelelweyo ngabasetyhini abaneemodareyitha ezinzulu. Abathathi-nxaxheba kwisifundo bathatha i-calcium okanye i-placebo kwiinyanga ezintathu.
Abaphandi bafumanisa ukuba abafazi abathi bathatha i-calcium babenokunciphisa ama-48 ekhulwini kwiimpawu zabo zamanani.
Olunye uhlalutyo, olupapashwe kwi- Archives of Internal Medicine, abaphandi bahlalutya idatha esuka kwabasetyhini abangama-1057 abaphuhlisa i-PMS ngaphezu kweminyaka eyi-10 yokulandelelana kunye no-1968 kwabasetyhini abangenayo i-PMS. Bafumanisa ukuba abafazi abaphethe i-calcium ephezulu kwimithombo yokutya babenomngcipheko ophantsi kakhulu we-PMS.
Ubungakanani bayi-four servings ngosuku (elilingana ne-1200 mg calcium) yobisi okanye i-fat fat fat, i-juice e-orange enqatyisiweyo okanye ukutya okunxilisayo kwe-milk ezifana ne-yogurt edibene nomngcipheko ophantsi. Okuthakazelisayo, i-calcium evela kwiimveliso ayinakunxulumene nomngcipheko we-PMS.
Ukutya okuphezulu kwi calcium kubandakanya:
- Iimveliso zederi
- Imbewu yeSesame
- IAlmond
- Imifuno eluhlaza eluhlaza
Uphando lwafumanisa ukuba abafazi abaphethe i-vitamin D ephakamileyo (i-vitamin elawula ukuxiliswa kwe-calcium kunye ne-metabolism) kwimithombo yokutya ehambelana ne-400 IU ngosuku ngemingcipheko encinane ye-PMS.
Uphononongo olulandelayo olwanyatheliswa kwi- BMC yaBafazi bezeMpilo bavavanya amanqanaba egazi ka-vitamin D (25-hydroxyvitamin D) kwaye bafumanisa ukuba amazinga e-vitamin D awahambelani nomngcipheko we-PMS ngokubanzi, kodwa ayenxulumene nomngcipheko weempawu ezithile zesini ezifana nesisu , isifo sohudo okanye ukuzithemba, ukukhathala, nokuxinezeleka.
Ukutya
Iingcebiso eziqhelekileyo zokutya kukunciphisa i-sugar to take and increase the use of carbohydrates. Abanye abantu banokufumana inzuzo ekunciphiseni i-sodium intake, enokukunceda ukunciphisa ukucinywa, ukugcinwa kwamanzi, kunye nokunyamezela.
Ukuthintela i-cafeine enye yenguqu yokutya ngokuqhelekileyo ngenxa yombutho phakathi kwe-caffeine kunye ne-PMS iimpawu ezifana nokungahambi nokungazinzi.
Ukuzivocavoca
Ukunamathela kwisenzo somzimba rhoqo kunokunceda ukuphucula iimpawu ze-PMS. Ukuzilolonga okuqhelekileyo njengokuhamba ngokukhawuleza, ukugijima, ukubhukuda, okanye ukuhamba ngebhayisikili, i-endorphin, i-dopamine, kunye ne-serotonin (izithunywa zamakhemikhali ezinokunyusa imizwa) kunye neenzuzo ezintle kumandla nokulala.
Ulawulo lweengxaki
Ukuzivocavoca, ukucamngca kunye ne yoga ziindlela zendalo zokunciphisa uxinzelelo kunye nokukhuthaza ukuphumula. Abasetyhini abaninzi baziva bexhomekeke ngakumbi kwaye baxhomekeke kwiimfuno zabo kwiiveki ngaphambi kokuba baxakeke. Oku kungasetyenzwa ngokwakha ngokuvumela ixesha lakho lokuphumla, ukubonisa iimvakalelo, nokubeka phambili kwiimfuno zakho kunye noko kukunondla.
UAgnus Castus (UCheste Tree Berry)
I-berry imithi ehlambulukileyo ( Vitex agnus-castus ) ibhokhwe iphakanyiswa ukuba yongeze imfuyo ekuncedeni nge-premenstrual syndrome.
Ngokomzekelo, uphando olupapashwe kwi-Phytomedicine luhlolisise ukusetyenziswa kwe-agnus castus (kwimiqathango emithathu eyahlukeneyo) okanye indawo ye-placebo kuma-162 amabhinqa kunye ne-PMS.
Emva kwenyanga yesithathu, abafazi ababethabatha i-20 mg ngosuku baphuculise iimpawu xa kuthelekiswa nalabo bathatha indawo ye-placebo okanye i-8 mg.
Ngophando luka-2013 olupapashwe kwi- Planta Medica , abaphandi bahlalutya uphando olushicilelwe ngaphambili malunga nokusetyenziswa komthi ococekileyo kwiimeko zesini zokuzala. Bafumene ukuba izifundo ezintlanu kwiithandathu zafumana i-agnus castus zongezelelo zisebenze ngakumbi kune-placebo.
Kungaba nemiphumo emibi kwaye kungenakufaneleka kwabanye abantu (njengabo baneemeko ezithile zempilo okanye abantu bathabatha amachiza), ngoko ke ukuba ucinga ukuthatha i-agnus castus, kubalulekile ukubonisana nomniki-nkonzo wakho wezempilo kuqala.
Indlela yokuHlanganisa
Ukwenziwa kwe-acupuncture, i-massage yonyango, kunye ne- aromatherapy (usebenzisa ioli efunekayo) ngamanye amaxesha icetyiswa ukunciphisa iimpawu ze-PMS.
Okukwintsusa
Ukuba unayo i-PMS, kunokubakho utshintsho oluthile olwenzayo ukuphucula iimpawu zakho kwaye uncede ukubuyisela ama-hormone akho ngokulinganisela. Thetha nomboneleli wakho, onokukunceda ukhethe indlela efanelekileyo.
> Imithombo:
> Bertone-Johnson ER, uHankinson SE, iBendich A, uJohnson SR, uWillett WC, uManson JE. I-calcium kunye ne-vitamin D yokutya kunye nomngcipheko wesiganeko esandulela isifo se-premenstrual syndrome. Arch Intern Med. 165.11 (2005): 1246-1252.
> Bertone-Johnson ER, i-Hankinson SE, i-Forger NG, et al. I-plasma 25-hydroxyvitamin D kunye nomngcipheko we-premenstrual syndrome ekufundeni ngokubanzi. BMC Womens Health. 2014 kuMbhi 12; 14: 56.
> Schellenberg R, Zimmermann C, Drewe J, Hoexter G, Zahner C. Ukusebenza ngokuxhomekeke kwimizimba yeVitex agnus castus ikhupha iZe 440 kwizigulane ezinokugula kwangaphambili. Phytomedicine. Ngo-2012 uNgo-15; 19 (14): 1325-31.
> I-Thys-Jacobs S, i-Starkey P, i-Bernstein D, i-Tian J. Calcium carbonate kunye ne-premenstrual syndrome: iziphumo kwiimpawu zokuqala zokuqala nokuya esikhathini. Iqela loPhando lwe-Premenstrual Syndrome. IJ Obstet Gynecol. Ngo-1998 uAg; 179 (2): 444-52.
> van Die MD, Burger HG, Teede HJ, Bone KM. I-Vitex i-agnus-castus iincutshe zeziphazamiso zowesifazane: ukuphononongwa ngokuchanekileyo kwezilingo zeklinikhi. Planta Med. NgoMeyi ka-2013; 79 (7): 562-75.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.