Izinto ongazifanele uyenze xa unayo i-PCOS

Ukuba ne-PCOS ayithethi ukuba ubomi bakho buphelile. Kukho izinto ezininzi onokuzenza ukuze uzigcine uphilile kwaye unciphise umngcipheko wakho wokuhlakulela iingxaki emva koko ebomini. Khangela olu uluhlu lwezinto ezili-10 ongafanele uyenze xa unayo i-PCOS .

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Umsi

Ukubhema kunokunyusa umngcipheko wesifo senhliziyo , i-atherosclerosis, nesifo sikashukela. Unomngcipheko ophezulu kakhulu wokuphuhlisa loo miqathango xa unayo i-PCOS, ngoko yenza ngokwakho ubenomdla kwaye usuke uhamba neendlela zokuziphatha eziza kwenza loo mngcipheko uphezulu. Hlola nodokotela wakho ukuba ufuna uncedo lokukhaba umkhwa.

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Yidla i-High-Sugar Foods

Njengoko mhlawumbi uyazi, i-PCOS idibene nokuxhatshazwa kwe- insulin . Oku kuguqula indlela umzimba wakho uyakwazi ngayo ukujongana nokujongana noshukela. Ukuba ukushiywa kungagqalwa, ukunganyangeki kwe-insulin kunokukhokelela kwisifo sikashukela kwaye kunzima kakhulu ukuxhalabisa. Oku akuthethi ukuba ufanele ugweme zonke iishukela okanye utshintshe kumnandi, kodwa gxininisa ekudleni ukutya okwemvelo kunye nokuzama ukuphelisa ukutya okuninzi okunokusetyenziswa kwindlela yokutya.

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Yiba ne-Couch Potato

Sonke siyazi ukuba kubaluleke kangakanani ukuzivocavoca . Kwaye xa unayo i-PCOS, kubaluleke kakhulu ukukunciphisa umngcipheko wesifo senhliziyo kunye nokukhuluphala. Akukho mfuneko yokujoyina indawo yokuzivocavoca, ufumane zonke iintlobo zezixhobo ezintle, okanye uchithe iiyure zokusebenza. Kunoko, zama ukuchitha imizuzu engama-30 ngosuku, amaxesha ambalwa ngeveki, uhamba. Yenza kube mnandi ngokuhamba epakini, kwi-mall yakho, okanye kunye nabahlobo. Ukuphakamisa izityeko kuyindlela enhle yokongeza isisulu, esiya kukwandisa umthambo wakho, kwaye uphucule i-insulin.

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Ukutyunjwa kukaDokotela

Ugqirha wakho unokukunceda uqaphele iingxaki kwaye ugcine unempilweni. Ukutyelela okucwangcisiweyo kubalulekile ukugcina umkhondo wezempilo yakho kwaye uqinisekise ukuba uhlala ungenazo iimpawu. Oku kubaluleke ngakumbi ukuba unengxaki yokunganyanga. Amanye amayeza angabangela iingxaki ezinzima kwaye kufuneka uhlolwe.

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Ulibale ukugcina i-Track of Periods yakho

Ukungabi namaxesha aqhelekileyo kunokukubeka engozini yomdlavuza we-endometrial . Nangona ukungaqhelekanga, amaxesha amaninzi alahlekileyo kunokunyusa amathuba okuphuhlisa le ngxaki. Xa ubomi buxakekile, kunokulula ukulahlekelwa umkhondo wokuba ixesha lakho lokugqibela liye, kodwa ukhethe indawo ekhethekileyo okanye ikhalenda ukuze uyibeke phantsi. Makugqirha ugqirha wakho ukuba ngaba unamaxesha alahlekiyo okanye ukuba kuneentsuku ezingama-40 ukuya kwe-50 phakathi kwazo.

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Zihoxise Iimpawu Zakho

Into enhle malunga ne-PCOS kukuba kukho amayeza amaninzi kunye nonyango olukhoyo. Akukho mfuneko yokungahoyiyo iimpawu zakho okanye ucinge ukuba yinto ekufuneka ujongane nayo. Hlola rhoqo noogqirha wakho ukuze uxoxe ngeempawu zakho, kwaye ungesabi ukuthetha ukuba unyango alusebenzi.

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Unganakulibalalisa Isidingo Sakho sokulala

Ukulala kubalulekile! Ukungabi naneleyo kungaphazamisa amahomoni alawula ukulamba kwakho. Oku kunokukhokelela ukuba uchithe iikhalori ezingaphezulu - ngokungekho kokutya okunempilo. Ukulala ngokwaneleyo kunokukunceda ulahlekelwe isisindo kwaye wenze uzive ungcono. Uninzi lwabantu lufuna iiyure ezisibhozo ukuya kwezibhozo zokulala zingaphazamiseki ubusuku bonke.

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Thatha iMithi Yakho ngokungaqhelekanga

Imithi, njengepilisi yolawulo lokuzalwa , isebenze kakuhle xa ithathwa njengokuba isetyenzisiweyo kwaye ihlala rhoqo. Ukunyuka kwesantya okanye ukungayithathi rhoqo kunokukwenza ukuba iyeza lingasebenzi, okanye liyingozi. Ngokomzekelo, ukuthatha i-metformin ukuba awuyikucwangcisa ukutya kunokubangela ishukela lakho legazi ukuba lihle kumazinga aphantsi aphantsi. Qinisekisa ukuba uyazi ukuba kwaye uza kuthatha nini na amayeza akho xa ukhetha kwi-pharmacy.

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Zihoxise iimpawu zoxinzelelo

Ukudandatheka akunjalo nje into onokuyenza "ukuphuma kuyo." Yimimiselo ebalulekileyo efuna ukujongana neengcali zempilo yengqondo. Kuyaziwa ukuba abafazi abane-PCOS banakho kakhulu ukuba neengxaki zokuxinezeleka. Ukuba ucinga ukuba unokudandatheka kwaye ufumana iimpawu ezifana nokudabuka, ukugula okanye ukulala okanye ukulala, ukulala okanye ukutya kakhulu, unganqikazi ukuthetha nodokotela wakho okanye wenze iqesha kunye nomcebisi.

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Gcina Kuwe

I-PCOS ingaba ngumceli mngeni, kwaye ukuba nesakhiwo esihle senkxaso kubalulekile. Ngoko, ukuba awukwazi nawuphi na onayo i-PCOS okanye akanakho nabani na othetha ngaye, fumana iqela lokuxhasa . Kukho imibutho enika iindawo apho unokuhlangana namanye amabhinqa nge-PCOS. Hlola kunye nogqirha wakho ngeengcinga, naye.