Ngati mwapezeka kuti muli ndi PMS kapena ngati mukuganiza kuti mutha kukhala ndi PMS, sitepe yoyamba yopita kuchipatala chanu cha PMS ili m'manja mwanu.
Madokotala ambiri amavomereza kuti mankhwala oyamba a PMS akuyang'aniridwa ndi zakudya zoyenera komanso zosintha za moyo.
- pulogalamu yowonetsera nthawi zonse
- njira zopuma
- zakudya zimasintha
- vitamini kapena mineral supplement
Mankhwalawa a PMS kawirikawiri alibe zotsatirapo, ndipo amapereka phindu lalikulu kwa thanzi lanu lonse. Ngati mankhwalawa akulephera kuchepetsa zizindikiro zanu za PMS mu nthawi yeniyeni (miyezi iwiri kapena itatu), inu ndi dokotala wanu mungafunike kuganizira mankhwala opatsirana omwe akuphatikizapo: mahomoni oletsa kulera, anti-depressants, mankhwala osokoneza bongo, ndi mankhwala osokoneza bongo. zimakhudza kupanga mahomoni.
Kuchita masewera olimbitsa thupi ndi PMS
Amayi ambiri amadabwa pamene zizindikiro zawo za PMS zimawoneka ngati zikutha atayamba kale masewera olimbitsa thupi. Sikuti zokhazokha zothandizira zolimbitsa thupi nthawi zonse zingachepetse chizindikiro chanu cha PMS, komanso thanzi lanu lidzakula bwino. Kuchita masewera olimbitsa thupi nthawi zambiri kumachepetsa kuopsa kwa kunenepa kwambiri, shuga, matenda a mtima ndi mitundu yambiri ya khansa. Kuchita masewera olimbitsa thupi kumathandizanso kusintha zizindikiro za kuvutika maganizo, nkhawa, ndi kupsinjika maganizo.
Zotsatira zabwino za pulogalamu yochita masewera olimbitsa thupi nthawi zonse zimabwera mukakhala ndi mphindi 30, masiku asanu pa sabata, kuchita zinthu monga kuyenda, kusambira, njinga, kapena kuthamanga.
Mankhwala Opumula ndi PMS
Njira zotsegula zimathandiza kuthetsa nkhawa ndi nkhawa zomwe anthu ambiri amakumana nazo. Kupanga chizoloŵezi cha thupi nthawi zonse kungakhale kopindulitsa kwambiri pa thanzi lanu lonse. Zizindikiro za maganizo monga kuvutika maganizo, nkhawa, ndi nkhawa nthawi zambiri zimachitika chifukwa cha kusintha kwa mahomoni komwe kumachitika m'thupi mwathu pakati pa kuvuta ndi nthawi yanu.
Ngati mukukumana ndi mavutowa, zingakhale zothandiza kuyesa kugwiritsa ntchito njira yodzipumutsira tsiku ndi tsiku makamaka mu theka lachiwiri. Phindu laperekedwa ndi:
- yoga
- kusinkhasinkha
- biofeedback
- kudzidzimva nthawi zambiri kumathandiza kuchepetsa zizindikirozi.
Kugona ndi PMS
Ngakhale kuti nthawi zina zimawoneka zovuta kukwaniritsa, onetsetsani kuti mukugona maola 7 mpaka 8 usiku uliwonse kuti muthe kuchepetsa kukula kwa zizindikiro zanu za PMS. Kulephera kugona mokwanira kungapangitse kukula kwa zizindikiro za PMS. Kulephera kugona mokwanira kumakhudza momwe mumatha kuganizira, kumakupangitsani kuti mukhale otopa mukamadzuka komanso tsiku lonse, ndipo mukhoza kukhala ndi mphamvu yaikulu pa mphamvu yanu. Ngati simukumva bwino mukadzuka m'mawa, mwina simukugona mokwanira.
Zakudya ndi PMS
Kusintha kwa zakudya zomwe zingakuthandizidwe kuchepetsa zizindikiro za PMS zimaphatikizapo kudyetsa zakudya, zomwe zimadya nthawi zambiri zomwe zimakhala ndi chakudya chambiri, zomwe zimaphatikizapo mbewu, zipatso, ndi masamba. Zakudya zanu ziyenera kukhala zochepa:
- sodium
- shuga
- mowa
- caffeine
Ngati zizindikiro zanu za PMS zikuphatikizapo kupuma kapena kusungira madzi, ndikofunika kwambiri kuchepetsa kudya kwa sodium chifukwa mchere ndiwopereka chithandizo chachikulu.
Mankhwala a PMS
Mankhwala ambiri a mankhwala osungirako mankhwala a PMS alibe umboni wowonjezera umene ukuwathandiza. Chasteberry ikhoza kukhala yosiyana. Kafukufuku angapo amasonyeza kuti chasteberry ikuwoneka kuchepetsa zizindikiro za PMS kwa amayi ena. Komabe, chifukwa cha zolephera za maphunzirowa, ofufuza sangathe kutsimikizira kuti mankhwalawa ndi otetezeka komanso ogwira mtima.
Chasteberry tsopano ndi mankhwala omwe amawoneka ngati othandiza kwa amayi omwe ali ndi PMS. Ngakhale amayi mu phunziro limodzi laling'onoting'ono akuwona kuti zizindikiro zawo za PMS zikuwongolera patapita miyezi itatu ndikuchiritsidwa ndi chasteberry, zitsamba zikufunikira kuphunzira kuti mudziwe ngati ziri zotetezeka.
Mavitamini ndi Zowonjezera kwa PMS
Zizindikiro zochepa za PMS nthawi zambiri zimayankha bwino calcium supplementation. Mwinamwake mukudziwa kale kuti calcium ndi yofunika kuthandiza kuchepetsa chiopsezo cha matenda a mitsempha kapena mafupa. Komabe, simungadziwe kuti kafukufuku wasonyeza kuti kutenga 600 mg ya kashiamu kawiri tsiku lililonse (kuphatikizapo calcium yomwe imapezeka mu zakudya zanu) kumapangitsa kuti kuchepa kwa zizindikiro za PMS, patatha miyezi itatu, poyerekeza ndi placebos.
Chiyeso chaching'ono chapeza kuti pafupifupi 100 mg ya vitamini B6 (pyridoxine) ingathandize kuchepetsa zizindikiro za PMS kwa amayi omwe ali ndi zizindikiro zochepa chabe. Musagwiritse ntchito mavitamini B6 oposa 100 mg tsiku lililonse (80 mg kwa achinyamata) chifukwa cha kuwonongeka kwa mitsempha. Ndipotu, malangizo ena amasonyeza kusunga mlingo wa vitamini B6 mpaka 10 mg pa tsiku.
Zambiri mwa zakudyazi ndi malangizowo ndizofunikira kuti mukhale ndi thanzi labwino. N'zotheka kuti kusintha kumeneku kuchitika tsiku ndi tsiku kungathandize kuchepetsa zizindikiro za PMS.
Monga nthawi zonse, ndi kofunika kukambirana ndi mavuto omwe mumakhala nawo paumoyo wanu ndi wothandizira zaumoyo wanu.
Kusinthidwa ndi Andrea Chisholm MD
Kalasi ya Royal of Obstetricians ndi Gynecologists Green-top Langizo Loyamba Nambala 48. Kusamalira Matenda a Premenstrual. December 2007