Amayi ambiri amapita ku cohosh wakuda kuti athetse zizindikiro
Musanayambe kugona chifukwa cha kugona , mumakhala bwino kugona, chabwino? Ndiye inu munayamba kusintha kwa ma hormonal ndipo munakhala mfumukazi ndi mtola. Pali zifukwa zingapo zomwe zimapangitsa kuti kusamba kwa thupi kumayambitsa kugona, ndikuthokoza njira zingapo zothetsera matenda.
Chifukwa Chimene Simukugona Bwino Pakati pa Kusamba
Zifukwa zingapo zimagwirizanitsa ndi kutha msinkhu.
Miyeso ya mahomoni , nkhani za thanzi, moyo, ndi zovuta zapakhomo zimagwira ntchito ngati mukugona ndi kugona. Pambuyo pa zaka makumi anayi (ndi nthawi zina zisanafike), mungakhale ndi vuto lopeza kapena kugona chifukwa kuchepetsa ma hormone kumakhudza kugona / kutuluka. Kuwonjezera apo, kutentha kwakukulu, kutuluka usiku, mavuto a chithokomiro, ululu, ndi kupuma kungakupangitseni inu. Makamaka, kugona kwa apnea , komwe kumakhudzana ndi kusintha mayezo a estrogen ndi kulemera , ndizofala pakusamba kwa kusamba.
Pa msinkhu uliwonse, kupanikizika kungathe kumangika. Koma panthawi yopuma, amayi angakhale akukambirana ndi makolo okalamba, achinyamata achikulire, kusudzulana, nkhawa za ntchito, ndi mavuto azachuma. Mavuto onsewa angakhale ovuta kugona. Ndipo ngati muli ovutika maganizo kapena osadandaula kunja kwa mavutowa, kukhala ndi kugona kungakhale kovuta.
Ngati muli ndi thanzi labwino, mankhwala (onse awiriwa ndi apamwamba) akhoza kukupatsani maso.
Kudya ndi kugwiritsira ntchito zinthu monga caffeine, chikonga, mowa, kapena zowonjezereka zingakhalenso zifukwa.
Kodi Mungatani Ngati Mukudziwa za Insomnia?
Zimene mungachite ponena za kusowa tulo usiku zimadalira chimene chikuwapangitsa. Koma kutenga kanthu kumathandiza. Ngati mukugwiritsa ntchito zopatsa mphamvu, mwachitsanzo, imani kapena kuchepetsa kwambiri kudya kwa khofi.
Kusiya kusuta, osamwa mowa, kudula chokoleti, ndi kuwona zowonjezerapo zomwe mukuzitenga kuti muwone ngati zikugonjetsa tulo.
Ngati nkhawa ndi usiku zikukukhudzani, chitani zizindikiro zanu. Funsani ndi wothandizira zachipatala ndikukambirana za mankhwala kapena zowonjezereka zomwe zingachepetse zizindikiro zanu. Pali mitundu yambiri ya mankhwala omwe amathandiza, kuphatikizapo odwala matenda opatsirana pogonana, mankhwala osokoneza bongo, ndi mankhwala osokoneza bongo. Maphunziro ochepa angakuchititseni kuti mugone kugona.
Kaya mumagwiritsa ntchito cohosh yakuda, mafuta otsekemera, anti-depressants, kapena mankhwala ochepa a ma hormone, mukhoza kusankha zomwe zingathandize kuti zizindikiro zanu zikhale bwino kuti mukhazikitse kachidindo kabwino kogona. Kumbukirani kumwa mankhwala ndi kupatsirana monga momwe akufunira ndikuyankhula ndi wodwala zachipatala za mankhwala omwe mwatenga kale kuti muwone ngati zotsatira zake zikukugulitsani. Dokotala, waphungu, mphunzitsi waumwini, acupuncturist, misala wothandizira, kapena naturopath, kaya ali yekha kapena kuphatikiza, angathandize kubwezeretsa tulo.
Sungani Mazingira Anu ndi Njira Zanu
Sungani chipinda chanu chozizira. Muli ndi chiwopsezo chotentha kwambiri panthawi yopuma, choncho mukufuna kuti thupi lanu likhale lozizira monga momwe mungathere popanda kukhala womasuka.
Chilichonse chomwe chimapangitsa kutentha kwa thupi lanu kumatha kuyendetsa kusinthana, choncho sungani chipinda chanu chakutentha masentimita ang'onoang'ono usiku.
Sungani kutentha kwa thupi lanu kuti muchepetse thukuta usiku . Valani mapajama owala, ndipo khalani ozizira kapena ozizira phukusi la pulasitiki zip pafupi ndi bedi. Ikani phukusi lozizira pamaso panu ndi chifuwa mutangozindikira kutentha komwe kukubwera, ndipo mupanire mpaka mpweya utadutsa. Yesetsani kukhala omasuka pamene mukuchita izi. Yesetsani kupuma mofulumira, kupuma kwambiri patsiku kuti pamene mutadzuka ndi nkhawa kapena kutentha, mutha kugwiritsa ntchito njirayi kuti mukhale chete ndikudzipumula. Kukhalitsa pang'onopang'ono, chithandizo chamaganizo, khalidwe la biofeedback, kapena kudzipusitsa ndi njira zonse zomwe zingakuthandizeni bwino panthaŵi ya kugona ndi nthawi zina zovuta.
Khalani ndi ukhondo wabwino. Kugona nthawi zonse, ndipo gwiritsani ntchito bedi lanu kokha chifukwa cha kugona ndi kugonana. Sungani musanagule. Chotsani TV kuchokera kuchipinda, musadye kwa maola awiri musanagone.
Komanso, sungani chipinda chanu chakuda. Inu mukufuna kutumiza ubongo wanu uthenga usiku umenewo ndi chifukwa cha kugona, chifukwa kuwala kumakulimbikitsani inu kudzuka ndi kukhalabe.
Muzichita masewera kunja masana. Kuphatikiza kwa kuwala kwachirengedwe, vitamini D, ndi kuchita masewero olimbitsa thupi ndi njira yothetsera tulo tofa bwino. Onetsetsani kuti mupite kumayambiriro masana kuti mupeze kuwala kwa dzuwa ndipo musapezeke kukhala olimbika kwambiri musanagone.
Khala Wokonzeka
Musadzitsutse nokha ngati simungathe kupeza shuteye. Nthaŵi zina amabwera ndi gawo la kusamba, ndipo pamene mumadandaula kwambiri, simungagone. Kugona tulo kumakhumudwitsa ndipo kumataya ntchito zanu zonse zamasana. Muli ndi ngongole nokha kuti mupeze mpumulo komanso zomwe mungathe kuti muzitha kugona tulo. Ndiye, pamene moyo umatsutsa vuto latsopano, munganene kuti, "Ndiroleni ine ndigonepo." Ndipo mutero.
Zotsatira:
> Nyuzipepala ya North American Menopause Society, (NAMS), Buku Lokambirana la Kusamuka kwa Mwamuna: Kuwathandiza Akazi Kupanga Zosankha Zokhudza Zaumoyo Zomwe Zikudziwika Pakati pa Kusamba ndi Kupitirira, 6th Edition , North American Menopause Society, 2006. 10 Oct. 2007.
> Murphy, P, "Maonekedwe a Hormone Achiwerewere, Thupi Lalikulu Lalikulu Amakhudza Mkhalidwe Wogona Ku Akazi Akumbuyo," SLEEP, December, 2007. Associated Professional Sleep Societies, LLC, 21 Jan. 2008
> Morin, CM, Colecchi, C, Stone, J, Sood, R, Brink, D, "Khalidwe lachikhalidwe ndi lachipatala lakumapeto kwa moyo-Kutsekeka kwa moyo: Kuyesedwa kosalamulirika" JAMA, Vol. 281, No.11 991-999. 281: 991-999, Mar, 1999, 21 Jan, 2008
> Boston Women's Health Book Collective, Matupi Athu, Mwini Mwini: Kusamuka kwa Mimba, Touchstone / Simon ndi Schuster, New York. 2006.