Iingxaki zeMemori, Ukufumana Isisindo, I-Cholesterol ephezulu, iimpawu zeVaginal
Abasetyhini abafuna ukuphepha ukusebenzisa i-estrogen yonyango ukunyanga iimpawu zabo zokuphuma kwindoda zinezigqibo ezinokusebenza. Nazi iziphakamiso zendlela yokuphila kwendalo yengxaki yeememori, inzuzo yesisindo, i-cholesterol ephezulu kunye neempawu zesisu.
Inqaku loKhuseleko malunga neZilungiso zendalo:
Hlalani nikhumbule ukuba izinto zendalo azithethi ukuba zikhuselekile. Amaninzi amaninzi, izityalo kunye nezondlo zokutya zisebenzisana nemishanguzo yonyango okanye ingaba nempembelelo embi kwiimeko zonyango ezingapheliyo.
Ngaphambi kokuba uthathe isigqibo sokusebenzisa ezinye iindlela zokwenza iimpawu zokuphumula, qwabela umboneleli wakho wezokwelapha kwaye ufunde kwimiphumo engabonakaliyo kunye nokulumkisa nayiphi na ikhambi ocingayo. Izindlela zemvelo azikho-mngcipheko, kwaye xa uyazi ngakumbi, bhetele unokukhetha unyango oluza kukugcina ukhusele kwaye lukhusele.
Iingxaki zeMemori
Akukho nto ikhungathekileyo kunokuba uzame ukukhumbula igama okanye igama, unalo kwisiqalo kolwimi lwakho, kodwa ungasondeli ngokukhawuleza ukuphuma nayo. Ukulibala apho izitshixo zeemoto okanye apho ubeka khona iziglasi zakho nazo zinokukuqhubezela xa usukulungele ukuhamba endlwini. Isandi esiqhelekileyo? Abasetyhini abaninzi baqala ukuqaphela imemori yeememori njengoko befikelela kwimizuzu . Kungenzeka kube yinkqubo yokuguga ngokwemvelo, kodwa kukho izinto ongayenza ukugcina imemori njengoko ukhula.
- Iti eluhlaza
Ukusela itiye eluhlaza kudibaniswe neenzuzo ezininzi zezempilo, kubandakanya ukukhulisa umzimba wokuzivikela kunye nokukhusela umhlaza. Uphando ngoku luqala ukudibanisa itiye eluhlaza ngokukhusela umsebenzi we-enzyme owonakalisa imemori. Inemiphumo emibini yecala kwaye ifumaneka lula.
- Ukulala ngokwaneleyo
Ukuze usebenze imisebenzi yememori, ubuchopho bakho bufuna ukulala ngokwaneleyo. Uphando lubonakala lubhekiselele kumabhinqa amancinci kunye nexesha elide lokunceda kwimemori. Ukuba awukwazi ukubamba i-cat nap ebudeni bemini, kunjalo, hlawula ingqalelo ngokukhawuleza ukulala ngokwaneleyo kwixesha lebusuku kwiingxaki zememori.
- Ulawulo lweengxaki
Ukugxininiswa ngumphathi omkhulu wokukhumbula. Ukuba unenkathazo yokugxila okanye ukukhumbula izinto zansuku zonke, qwabela ingqalelo kwinqanaba lexinzelelo. Uphando luqinisekisile ukuba nokuba uxinzelelo lwexesha elifutshane lunokuchaphazela ukufunda nokukhumbula. Utshintsho lwesigxina ngexesha lokuphila elingabangela imingeni emikhulu, umtshato, ukugula, abantwana abatsha nabazali abakhulileyo ukuba baqambe amagama ambalwa. Ukuzinyamekela nokunciphisa uxinzelelo ebomini bakho bubungcali bokuphila. Iingxaki zeMemori zingabonakalisa iiflegi ebomvu zokuqala ukuba izinga lakho loxinzelelo likhuphuka.
Ukutyeba kwakho
Ukuzuza umthamo kubangelwa ukuphazamiseka kwabasetyhini abadala kunama-40. Indlela echanekileyo yendima ye-estrogen kwi-metabolism ayicacile. Yintoni ecacileyo, nangona kunjalo, kukuba a baninzi abafazi abangakaze balwe nzima ukugcina ubunzima obusempilweni, baqala ukufumana ingxaki ngexesha nangemva kokumisa umva. Nangona kungekho zilungiso zokuvuthwa kwamathambo, kukho iindlela zokuphila kunye nezinguqu zokutya ezingakunceda ngokuqhelekileyo ukuphelisa ukuthambekela kokubeka isisindo.
- Uxinzelelo lweengxaki
Ukuxinezeleka, kwaye ngokukodwa ukuvelisa i-hormone ye-cortisol, kunokuphazamisa amandla omzimba wakho wokugcina ubunzima. Ukugcina amazinga e-cortisol aphantsi kuya kwenza kube lula kumzimba wakho ukulawula iikhalori kunye ne-fatabetism.
- Izidlo zokutya
Inguqu yokutshatyalaliswa kwexesha yithuba elihle lokujonga ekudleni kwakho kwaye wenze utshintsho oluya kusebenza kulo lonke ubomi bakho. Njengoko i-metabolism yakho iyancipha kwaye uqala ukuphatha iikhalori ngokuhlukileyo, unokuhlaziya ukucinga kwakho ukubandakanya ukutya kokutya kwexesha elifanelekileyo eliza kubeka isigaba sokwenza imo emva kokuhamba kwimizimba.
- Ukuzivocavoca
Wonke umntu uyazi ukuba umsebenzi ulungile kuwe. Njengoko ungena ekuphumeni komntu, nokuba kunjalo, kuba yinto ebalulekileyo kwisicwangciso sakho sempilweni. Ukulahlekelwa kwesisindo, kunjalo, kufuna amazinga aphezulu emisebenzi. Ekubeni i-exercise iyanceda inkumbulo, imizwelo, kunye nempilo yethambo, nangona kunjalo, ngokwenene, yinjongo yonk Ukuzivocavoca yinto ebangela ukuba ukwazi ukulawula ubunzima bakho.
- Ukulala
Unokucinga ukuba ubuthongo buya kuphazamisa imizamo yakho yokulahleka kwesisindo, kodwa ngokwenene, okuchasene ninyani. Ukuba awufumani ukulala ngokwaneleyo, ngokwenene iphakamisa umngcipheko wokunyanyisa. Ukulala ngokwaneleyo kuvuselela umzimba wakho kwaye kukuvumela ukuba uphucule kwiinkxalabo zomhla wakho. Umzimba wakho usebenza ngokucwangcisekileyo ngandlela-thile ukuba ufumana okunye okufunayo.
Cholesterol ephezulu
Njengoko i-estrogen yakho iqala ukuncipha kwayo ekunqumeni kwindoda, i-cholesterol yakho ingaqala ukunyuka. Ngokukhawuleza abasetyhini bafumana ingozi efanayo yesifo senhliziyo njengamadoda. Unokukunceda ukugcina i-cholesterol yakho ifundwe ngaphantsi kwezinye iindlela zendalo.
- I-Soy ne-clover ebomvu
I-protein ye-Soy iboniswe ukunciphisa ukufundwa kwe-cholesterol epheleleyo kunye ne-low "bad" (LDL) ye-cholesterol. I-clover ebomvu iyanciphisa i-triglycerides kwaye ibonakala iyandisa i-cholesterol "enhle" (HDL). Kungenzeka ukuba ezi zityalo zine-estrogens zisiza ukuthabatha ukukhusela intliziyo yakho xa i-estrogen yakho iya kuqala.
- Oats oats
Ukuquka i-oats epheleleyo yokutya ekudleni kwakho kunokunciphisa ubungozi benhliziyo ngokunciphisa amazinga e-cholesterol kunye neLDL.
- Melatonin
Ukongeza ekuncediseni ubuthongo, i-melatonin inokunceda ukuphakamisa amazinga e-cholesterol ye-HD ngaphandle kokuphakamisa i-cholesterol yonke. Oku kunokukhusela kubasetyhini abanomngcipheko okhulayo wesifo senhliziyo. Ukuba uthatha i-melatonin yokulala, ungayifumana inzuzo yakho ye-cholesterol njengesiphumo esamkelekileyo.
Iimpawu zeVaginal
Ukulahlekelwa yimincili ngexesha lokwebelana ngesondo okanye ukuqala ukucola umchamo izikhalazo ezibini abafazi abangenayo inkathazo yokuzisa oogqirha babo. Ukuba unayo iimpawu zesisu njengokuba uhamba emva kokuphuma kwesisu, kukho izinto ezininzi onokufuna ukuzenza:
- Wild Yam Cream
Iimpawu ezivela kwi-yam yamanzi ziqukethe i-phytoestrogen, njengokuba nezinye i-estrogen creams, ingasebenza kwindawo ekuncedeni ngayo iimpawu.
- I-Vitamin E ne-Flaxseed Oil
Ukudibanisa i-vitamin E kunye neoli ye-flaxseed, esetyenziswe ngomlomo okanye isetyenziswe ngokuthe ngqo kumfazi, ngamanye amaxesha unokunika uncedo olusuka kwimpawu zesisu kunye neyomvini. Ngokuqhelekileyo, abafazi bayithatha njengezongezelelo zomlomo, kodwa kukho iicram eziziphetheyo kunye nokusetyenziswa ngqo kumfazi.
- Kegel Exercises
Iindlela ze-Kegel zingasetyenziselwa ukuqinisa imisipha yomgangatho we-pelvic kwaye inokuphucula ukuvakalelwa ngexesha lokulala kunye nokunciphisa ukungabikho komzimba. Ukuba ukwenza amaxesha amaninzi ngemini, mhlawumbi uza kubona iziphumo kwiiveki ezi-2 ukuya kwezi-4.
- Amafutha omzimba kunye namafutha
Nangona kungenjalo ngezobugcisa "zendalo", ama-moisturizers omzimba asebenzela iintsuku eziliqela ukwenzela ukuba isisu sibe ne-elastic, kwaye i-lubricants lubricants help to reduce the friction and pain during sex. Imveliso esekelwe kwamanzi ayinakwenzeka ukuba ivuselele impendulo kwaye ilula ukufumana kwiivenkile zezilwanyana.
Imithombo:
I-Women's Health Book Collective, Iibhodi Zethu, Ezizimeleyo: Ukuphela kwexesha, i- Touchstone / uSimon noShuster, eNew York. 2006.
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Geller, SE, Studee, L, i-Botanical kunye neZondlo zokutya zeMood kunye nokuxhalabisa kwabasetyhini beMenopausal , i- Menopause. 2007 Meyi-Juni; 14 (3 Pt 1): 541-9. Ibuyiswe ngo-Agasti 15, 2008.
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UJohn Wiley & Son, Inc, i-Oats yeeNhlamvu eziNgciniweyo zinganciphisa iingozi zeCoronary Heart Disease. ScienceDaily. (2007, Aprili 18). Ibuyiswe ngo-Agasti 17, 2008, ukusuka