Ayikho yonke impiliso yinto ephihliweyo ukuba ibe
Abasetyhini bafuna amayeza angokwemvelo ukuba baphathe iimpawu eziqhelekileyo zokusuka komyeni , ezifana nokuguquka kwemizwelo, ukukhanya okutshisa kunye nokulala. Enyanisweni, abaninzi baye kwiingcambu, ukutya, kunye nokuguquka kwendlela yokuphila endaweni ye- hormone yonyango eyingozi.
Kungenxa yokuba kunentshisekelo yophando oluqinileyo malunga nokuphathwa kweempawu zokuphuma kwindoda , ukuhlaziya iingcebiso kubahlobo kunye nabathengisi malunga nokunyanga kunokuba nzima.
Ukuba ulahlekelwe malunga nendlela yokulawula iimpawu zakho, hlaziya iziphumo ezilandelayo. Kodwa qiniseka ukuba udibanise nomboneleli wakho wezempilo ngaphambi kokuba usebenzise izixhobo zendalo-xa ziphazamisa amayeza okanye imeko yonyango.
Kubalulekile ukukhumbula ukuba izinto zendalo azithethi ukuba zikhuselekile. Amaninzi amaninzi, izityalo kunye nezondlo zokutya zisebenzisana nemithi 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 emihle enokuthi uyichengisise . Izindlela zemvelo azikho-mngcipheko, kwaye xa uyazi ngakumbi, bhetele unokwenza ukhetho oluza kukugcina ukhuselekile kwaye luhlala lukhuselekileyo.
Ukutshisa okutshisa
Ukutshisa okutshisa kunye nokusalaza ebusuku kuyona nkxalabo eqhelekileyo yabasetyhini ngexesha lokutshintsha kwexesha. Nangona i-estrogen iphumelela kakhulu ekunciphiseni iimpawu ze-vasomotor, kukho ezinye iindlela zokwelapha ezisebenza kakuhle kubafazi abathile.
Ngokomzekelo, u- cohosh omnyama uncediso olusondlo oluvela kwisityalo kwintsapho ye-buttercup. Kuye kwasetyenziswa iikhilomitha njengesixazululo sokuphazamiseka kokuya esikhathini kunye neempawu zokuphuma kwimihla.
Izifundo ezininzi zenzelwe ukuthelekisa ama-black cohosh formulation, afana ne-Remifemin, kwindawo ye-placebo kunye ne-estrogen.
Bafumene ukuba i-cohosh emnyama iyasebenza ngokufanelekileyo njenge-estrogen yeempawu ezithile, kuquka ukutshisa okutshisa kunye nokuguquka kwemizwelo. Kwakhona irekhodi elifanelekileyo lokukhusela kwaye lingaba lukhetho olukhethekileyo lokuqala ukuba ufuna ukuzama into ngaphandle kwe-estrogen ukuphatha ukukhanya kwakho. I-Ofisi ye-US yeZibonelelo zeDiary inephepha elithile malunga nokuncedisa ukuba unokufumana uncedo.
Abasetyhini ekunqumeni umyeni baye bafumanisa i-flaxseed ne-flaxseed oil inceda. Ziqule izityalo ze-estrogens kunye neoli ezisetyenziselwa unyango lweentlungu zesisu kunye nokutshisa okutshisa. Olunye uphando olutsha lwamaphulo lubonisa ukuphucula okuphawulekayo kwiimpawu ezishushu ezinokutshatyalaliswa kwabasetyhini abasebenzisa i-flaxse nsuku zonke. Ngokwahlukileyo, uphando malunga nokuba iimveliso ze-soya zinceda ukunciphisa iimpawu zokuphuphuma komzimba zixutywe. Ingxenye yemfihlelo inokuthi ixazululwe ngophando olubonisa ukunciphisa impawu yabasetyhini abavelisa i-estrogen ebizwa ngokuthi "equol" xa badla i-soy. Amanye amabhinqa akhiqiza le hormone, kwaye abanye abenzi. Ukuba ungumfazi ovelisa i-equol xa udla i-soy, kunokunceda ukutshisa kwakho okutshisa kunye nezinye iimpawu zokuphumula.
I-clover ebomvu yenye enye isityalo se-estrogen yokuba abanye abafazi bafumana ukuphumeza ukutshisa ukutshisa. Izifundo zibonisa umphumo othobekileyo we-clover ebomvu kwiimpawu ezishushu.
Kutheni Ungeke Udinge Izibonelelo Zokuphatha Izibonakaliso
Ukuba imbono yokuthatha izongezelelo zokunyanga iimpawu zakho zokumelana nomntu ayikuthandi, cinga ngamasu okuphumla kunye nokulungelelanisa. Ukucotha, ukuzicabisa, ukuphefumula okunzulu kunye neendlela zokuphucula eziqhubekayo ziye zaboniswa ukunciphisa ukutshisa okutshisa ngamaphesenti angama-60. Ukuphefumula ngokukhawuleza ngeempumlo zakho, ukubala ukuya ezintlanu. Emva koko uphefumle ngokukhawuleza emlonyeni wakho, ubale ukusuka ezintlanu ukuya kwenye. Ukuba uyayisebenzisa ngaphambi kwexesha, uya kuba nenhlanhla engcono ngale ndlela. Qala ukuphefumula ngokukhawuleza xa uziva utshitshisa ukutshisa.
Ukwenziwa kwe-Acupuncture kubonakala kukunceda iimpawu ezishushu.
Akucaci ukuba oku kungenxa yokuzikhangela okanye ngenxa yokuphucula ngexesha lonyango. Olunye uphando luye lwaphakamisa ukuba ukunyaniseka okwenyaniso kunye nokuzenza "ukuzenza" kwakunempembelelo efanayo kwiimpawu ezishushu. Kwimeko nayiphi na into, akunakulimaza ukuzama, kwaye amaninzi amabhankaso ngoku ayigubungele ukulungiswa kunye nezinye iindiza zonyango.
Ukucamngca esinye isenzo esingasinceda ukuphatha iimpawu eziqhelekileyo zokuyeka ukuhamba, kuquka ukuguquka kwemizwelo. Ukuthatha ixesha ngalunye ngosuku kwiiseshoni ezimfutshane zokucamngca kungenza utshintshe i-brain chemistry yakho kunye nokunciphisa uxinzelelo lwakho. Ukufunda ukucamngca kungaba yinto engcono kakhulu malunga nokupheliswa kwexesha lokuzama ukuzama. Kutyalo-mali omncinci kumvuzo omkhulu.
Ukuhamba kweemvakalelo
Ukutshintsha kwemizimba kuyisinye isikhalazo esikhulu kubasetyhini ngexesha lokumisa. Abasetyhini bazichaza ngokuthi "bafuna ukuluma intloko yomntu" okanye "ukudabuka ngesizathu esingenanto." Xa ukhathazeka ngakumbi ukuba utshintshe i-hormone, mhlawumbi uya kuphawula ukuba uguquguquko lwentliziyo.
I-St. John's Wort iboniswe kwizifundo zokuncedisa ukudandatheka okulula kunye nokulinganisela kubantu abaninzi kunye neengxaki zengqondo zamadoda kwabanye. Kuthatyathwe kwaye kufundiswa iminyaka emininzi eYurophu kwaye sele ithandwa kwi-United States njengenye indlela yokuxhatshazwa kwengcinezelo yokulawula uxinzelelo.
I-Vitamin D idlala indima ekumodareyithweni iinkqubo ezininzi zomzimba. Idibaniswe nokukhusela umhlaza, isifo senhliziyo, i-osteoporosis, kunye nezinye izifo ezingapheliyo. Kuye kwabonakaliswa ukuba kuhlaziywa kwemizwelo kubantu abangenalo. I-dose yemihla ngemihla ekhuthazwayo ye-vitamin D (i-400 IU) ibonwa ngabasebenzi abaninzi bezempilo njengabaphantsi kakhulu ukugcina amanqanaba afanelekileyo kule vivamini kwindlela yakho. Ngokuqhelekileyo kuvunyelwene ukuba ama-1,000 IU ngosuku ayingozi kwaye unokunceda ukulungelelaniswa kwe- vitamin D. Ukufumana imizuzu eyi-15 ukuya kwimizuzu engama-20 emini yemihla ngemihla kunokukunceda uhlale unempilo ye-vitamin D. (Nawuphi na ilanga ngaphezu kwelo kufuneka likhutshwe, okanye sebenzisa i-block block ukuze unciphise ithuba lokudala umdlavuza wesikhumba.)
Ekugqibeleni, iminyaka emininzi, i-kava yayinconywe ukukhathazeka kwemizwelo. Uphando olusandul 'ukugqithisa lubonisa ubungqina bokuba lunetyhefu kwisibindi, ngoko alucebiswanga njengemveliso yendalo yempawu zokuphuma kwesisu.