Ukuba uye wafumanisa ukuba unesifo se-PMS okanye ukuba ucinga ukuba unayo i-PMS isinyathelo sokuqala ekumanyeleni i-monster yakho ye-PMS ezandleni zakho.
Uninzi oogqirha bavuma ukuba unyango lokuqala lwe-PMS lujolise ngokutya okusisiseko kunye nokuguqulwa kwendlela yokuphila.
- inkqubo yovavanyo rhoqo
- ubuchule bokuphucula
- iinguqu zokutya
- iivithamini okanye izithako zamaminerali
Ezi zonyango ze-PMS zihlala zingenazo igalelo, kwaye zibonelela ngeenzuzo ezibalulekileyo kwimpilo yakho yonke. Ukuba ezi zonyango zihluleka ukunciphisa iimpawu zakho ze- PMS ngexesha elifanelekileyo (ezimbini okanye ezintathu kwiinyanga), wena nogqirha wakho ufuna ukuqwalasela unyango lwamayeza olubandakanya: i-hormone yokukhulelwa, abachasayo, iziyobisi ezichasayo kunye neziyobisi zichaphazela ukuveliswa kwehommoni.
Ukuzivocavoca kunye ne-PMS
Abasetyhini abaninzi bayamangalisa xa iimpawu zabo ze-PMS zibonakala zinyamalale emva kokuba ziqalise inkqubo yovavanyo rhoqo. Akunakho kuphela ukunyanzelisa umzimba ukunciphisa iimpawu zakho ze-PMS, impilo yakho yonke iya kuphucula. Ukuzivocavoca rhoqo kukunciphisa ingozi yakho yokukhuluphala, isifo sikashukela, isifo senhliziyo kunye neentlobo ezininzi zomhlaza. Ukuzivocavoca rhoqo kunokunceda ukuphucula iimpawu zokudakumba, ukuxhalaba kunye nokuxinezeleka.
Iziphumo eziphambili kwiprogram yokuzilolonga rhoqo ziza xa uchithe ubuncinane imizuzu engama-30, iintsuku ezingama-5 ngeveki, wenza umsebenzi we-aerobic njengokuhamba, ukubhukuda, ukuhamba ngebhayisikili, okanye ukugijima / ukugijima.
Uphulo lokuphucula kunye ne-PMS
Izindlela zokuphucula zikunceda ukuxinwa kweengxaki zemihla ngemihla kunye nokuxhalaba esininzi esinalo. Ukusekwa kwimizimba yengqondo rhoqo kunokunceda kakhulu impilo yakho yonke. Iimpawu zeengqondo ezifana nokudandatheka, ukuxhalabisa kunye nokuxinezeleka kudlalwa ngenxa yeenguqu ze-hormone ezenzeka emzimbeni wakho phakathi kwe-ovulation kunye nexesha lakho.
Ukuba ufumana olu hlobo lomsindo luya kuba luncedo kakhulu ukuzama ukubandakanya uhlobo oluthile lwenyango yokuphumula kwindlela yakho yemihla ngemihla ngokukodwa kwisiqingatha sesibini somjikelezo wakho. Inzuzo iboniswe nge:
- yoga
- kucamngca
- biofeedback
- ukuzithemba ngokusoloko kunceda ukunciphisa le mpawu.
Ukulala kunye ne-PMS
Nangona ngamanye amaxesha kubonakala kunzima ukufezekisa, qiniseka ukuba ufumana ubuncinane ubusuku obu-7 kuya kwezi-8 ubuthongo ubusuku bonke ukukunceda ukunciphisa ubunzima beempawu zakho ze-PMS. Ukungatholi ngokwaneleyo ukulala kunokwandisa ubunzima beempawu zakho ze-PMS. Ukungabikho kokulala okufanelekileyo kukuchaphazela ukukwazi ukugxininisa, kukukwenza uzive ukhathele xa uvuka kwaye unyaka wakho, kwaye unokuba nefuthe elibi kumgangatho wakho wamandla. Ukuba awuziva uhlaziye xa uvuka ekuseni, mhlawumbi ulala ngokwaneleyo.
Ukutya kunye ne-PMS
Utshintsho lwezondlo ezinokukunceda ukunciphisa iimpawu zakho ze-PMS zibandakanya ukutya okukhanya, ukutya okuqhelekileyo okubutyebi kwi-carbohydrate edibeneyo, equka imbewu, izithelo kunye nemifuno. Ukutya kwakho kufuneka nokuba kuphantsi:
- sodium
- ushukela
- utywala
- caffeine
Ukuba iimpawu zakho ze-PMS zibandakanya ukucima okanye ukugcinwa kwamanzi, kubaluleke kakhulu ukunciphisa ukungena kwe-sodium ukususela kwityuwa kuyinxaxheba enkulu kwiimpawu ezinjalo.
Ulwaphulo lwezityalo ze-PMS
Uninzi lwezonyango lwe-herbal lwe-PMS aluphelelanga ubungqina obuxhasa ukuphumelela kwazo. I-Chasteberry inokuba yinto ehlukile. Izifundo ezimbalwa ezincinci zibonisa ukuba i-chasteberry ibonakala iyanciphisa iimpawu ze-PMS kwamanye amabhinqa. Nangona kunjalo, ngenxa yokunciphisa kwezi zifundo, abaphandi abanakuqinisekisa ukuba ukhuseleko kunye nokusebenza kwezi zityalo.
I-Chasteberry okwangoku i-herb kuphela ibonwa njengencedo kubafazi abane-PMS. Nangona abasetyhini besifundo esisodwa esincinane babona ukuphucula kwiimpawu zabo ze-PMS emva kweenyanga ezintathu zonyango nge-chasteberry, le mifuno idinga ukuqhutyelwa phambili ekufundeni ukuba ikhuselekile kwaye iyasebenza.
IiVithamini kunye neZongezelelo ze-PMS
Iimpawu ezincinci zokumodareyitha iimpawu ze-PMS zihlala ziphendula kakuhle kwi-calcium supplementation. Mhlawumbi sele uyazi ukuba i-calcium ibalulekile ekuncedeni ukunciphisa umngcipheko we- osteoporosis okanye ukulahleka kwethambo. Nangona kunjalo, usenokungaqondi ukuba uphando lubonisa ukuba ukuthatha i-600 mg ye-calcium kabini imihla ngemihla (ngaphezu kwe-calcium efunyenwe kwisondlo sakho) inikezela kakhulu ukunciphisa iimpawu ze-PMS, emva kweenyanga ezintathu, xa kuthelekiswa ne-placebo.
Uvavanyo oluncinci lweklinikhi lufumene ukuba ukufikelela kwi-100 mg ye-vitamin B6 (pyridoxine) kunokuncedisa ukunciphisa iimpawu ze-PMS kubasetyhini abaneempawu ezintle. Awufanele uthabathe ngaphezu kwe-100 mg ye-vitamin B6 ngosuku (80 mg yabaselula) ngenxa yengozi yomonakalo wenzwa. Enyanisweni, ezinye izikhokelo zibonisa ukugcina isitifiketi esongezelelweyo se-vitamin B6 ukuya kwi-10 mg ngosuku.
Ininzi yale yokutya kunye neengcebiso zokuphila nazo zibalulekile kwimpilo yakho yonke. Kungenzeka ukuba ukwenza utshintsho kwindlela yakho yemihla ngemihla kunokunceda ukunciphisa iimpawu ze-PMS.
Njengamaxesha onke, kubalulekile ukuxoxa naluphi na uxhalabisayo onalo malunga nempilo yakho yokuya esikhathini kunye nomboneleli wakho wezempilo.
Ukuhlaziywa ngu-Andrea Chisholm MD
Ikholeji yaseRoyal yezilwanyana zobuGcisa kunye neGynecologists I-Green-top Isikhokelo seNombolo 48. Ulawulo lwe-Premenstrual Syndrome. Disemba 2007