Kodi pali njira zothetsera zizindikiro za PMS mwachibadwa?
Pamene mahomoni amakula ndi kugwa, amayi ena amatha kukhala ndi PMS (premenstrual syndrome), gulu la zizindikiro zakuthupi ndi zamaganizo monga kupweteka m'mimba, kutentha kwa m'mawere, kusintha kwa njala, kutopa, kupsinjika maganizo, ndi kuda nkhawa mlungu umodzi kapena awiri asanakonze msambo.
PMS Zothetsera Zachilengedwe
Ngati mukumana ndi PMS, mungathe kusintha zizindikiro zanu mwa kusintha moyo wanu.
Mankhwala osiyanasiyana amagwiritsidwa ntchito pofuna kuthetsa zizindikiro za PMS, kudya zakudya zina ndikuzigwiritsa ntchito. Nazi zina mwa mankhwala omwe amagwiritsidwa ntchito kwambiri:
Calcium
Ngakhale kuti zowonjezera zowonjezera zatsimikiziridwa kuti zithetsere zizindikiro za PMS, panthaŵi ino kashiamu yokha imasonyeza chithandizo chopindulitsa chokhazikika.
Imodzi mwa maphunziro akuluakulu a calcium kwa PMS, yofalitsidwa mu American Journal of Obstetrics ndi Gynecology , inagwiritsa ntchito kugwiritsa ntchito calcium supplements kwa amayi omwe ali ndi mphamvu zolimbitsa thupi. Ophunzirawo anatenga calcium kapena placebo kwa miyezi itatu.
Ochita kafukufuku anapeza kuti amayi omwe anatenga calcium anali ndi kuchepetsa kuchepa kwa 48 peresenti.
Mu kafukufuku wina, lofalitsidwa mu Archives of Internal Medicine, ofufuza adafufuza deta kuchokera kwa akazi 1057 amene analimbikitsa PMS zaka zoposa 10 zotsatila ndi 1968 amayi opanda PMS. Apeza kuti amayi omwe amadya zakudya zamtundu wa calcium kuchokera ku zakudya anali ndi chiopsezo chachikulu cha PMS.
Pafupifupi mavitamini anayi pa tsiku (ofanana ndi pafupifupi 1200 mg calcium) ya mkaka wamafuta kapena otsika kwambiri, madzi a lalanje, kapena zakudya za mkaka wa mafuta ochepa monga yogurt anali ndi chiopsezo chochepa. Chochititsa chidwi, kashiamu kuchokera ku zowonjezeretsa sizinayanjane ndi chiopsezo cha PMS.
Zakudya zamtundu wa calcium zimaphatikizapo:
- Zakudya za mkaka
- Mbeu za Sesame
- Amondi
- Zamasamba zobiriwira
Phunziroli linapezanso kuti amayi omwe amadya vitamini D (vitamini D yomwe imayambitsa kuyamwa kwa calcium ndi kagayidwe kake) kuchokera ku chakudya chomwe chikugwirizana ndi pafupifupi 400 IU patsiku, chinali ndi chiopsezo chachikulu cha PMS.
Phunziro linalake lomwe linafalitsidwa mu BMC Women's Health linayesa kuchuluka kwa magazi a vitamini D (25-hydroxyvitamin D) ndipo anapeza kuti mavitamini D sanagwirizane ndi chiopsezo cha PMS onse, koma anali okhudzidwa ndi chiopsezo cha zizindikiro zina zomwe zimakhala ngati kusamba. , kutsegula m'mimba kapena kuvomereza, kutopa, ndi kupsinjika maganizo.
Zakudya
Malingaliro omwe amadya kwambiri ndi kuchepetsa kudya shuga ndi kuonjezera kumwa zakudya zovuta. Anthu ena angapindule ndi kuchepa kwa sodium, zomwe zingathandize kuchepetsa kusungunula, kusungirako madzi, ndi kutupa mimba ndi chifundo.
Kuletsa kwa caffeine ndi njira ina yowonjezera kudya chifukwa cha mgwirizano pakati pa caffeine ndi PMS zizindikiro monga kukhumudwa ndi kusowa tulo.
Kuchita masewera olimbitsa thupi
Kugonjera nthawi zonse zolimbitsa thupi kungathandize kusintha zizindikiro za PMS. Kuchita masewera olimbitsa thupi monga kuyenda mwamsanga, kuthamanga, kusambira, kapena kukwera njinga kumatulutsa endorphins, dopamine, ndi serotonin (amithenga omwe amatha kulimbitsa mtima) komanso amapindula pa mphamvu ndi kugona.
Kusamalira Maganizo
Zochita zapuma, kusinkhasinkha , ndi yoga ndi njira zina zachilengedwe zochepetsera nkhawa ndi kulimbikitsa kumasuka. Azimayi ambiri amamvetsera mwachidwi ndi zofuna zawo pamasabata asanakwane. Izi zingagwiritsidwe ntchito molimbika mwa kulola nthawi yanu kuti mupumule, kufotokoza zakukhosi, ndikupereka zofunikira zanu ndi zomwe zikukuthandizani.
Agnus Castus (Chaste Tree Berry)
Mabulosi amtengo wapatali ( Vitex agnus-castus ) nthawi zambiri amatchulidwa ngati mankhwala owonjezera kuti athandizidwe ndi matenda oyambirira.
Mwachitsanzo, kafukufuku wofalitsidwa mu Phytomedicine anagwiritsira ntchito agnus castus (m'magulu atatu osiyana) kapena placebo mwa amayi 162 omwe ali ndi PMS.
Pambuyo pa miyezi itatu, amayi omwe anatenga 20 mg pa tsiku anali ndi zizindikiro zabwino poyerekeza ndi omwe anatenga placebo kapena 8 mg.
Mu phunziro la 2013 lomwe linafalitsidwa ku Planta Medica , ofufuza adafufuza kafukufuku amene adafalitsidwa kale pa ntchito ya chiyero kwa ziwalo zoberekera. Iwo adapeza kuti maphunziro asanu mwa asanu ndi limodzi anapeza agnus castus zowonjezerapo zowonjezerapo zogwira ntchito kwambiri kuposa malo a placebo.
Pangakhale zotsatirapo ndipo sizingakhale zoyenera kwa anthu ena (monga omwe ali ndi thanzi labwino kapena anthu akumwa mankhwala), kotero ngati mukuganiza kutenga agnus castus, ndikofunika kuti mufunsane ndi wothandizira zaumoyo wanu poyamba.
Njira Zogwirizana
Kupanga mankhwala, kupaka misala, ndi aromatherapy (pogwiritsa ntchito mafuta ofunikira) nthawi zina zimaperekedwa kuchepetsa zizindikiro za PMS.
Pansi
Ngati muli ndi PMS, pangakhale kusintha kwina kwa moyo wanu komwe mungachite kuti musinthe matenda anu ndikuthandizani kubwezeretsanso mahomoni anu. Lankhulani ndi wothandizira anu, omwe angakuthandizeni kusankha njira yomwe mukuyenera.
> Zotsatira:
> Bertone-Johnson ER, Hankinson SE, Bendich A, Johnson SR, Willett WC, Manson JE. Calcium ndi vitamini D kudya komanso chiopsezo cha matenda oyambitsa matenda. Arch Intern Med. 165.11 (2005): 1246-1252.
> Bertone-Johnson ER, Hankinson SE, Forger NG, ndi al. Plasma 25-hydroxyvitamin D ndipo ali ndi chiopsezo cha matenda oyambirira m'magulu omwe amaphunzira kuti azikhala pamodzi. BMC Womens Health. 2014 Apr 12; 14: 56.
> Schellenberg R, Zimmermann C, Drewe J, Hoexter G, Zahner C. Kugwiritsa ntchito bwino mankhwala a Vitex agnus castus Kuchotsa Ze 440 kwa odwala omwe akudwala matenda oyamba. Phytomedicine. 2012 Nov 15; 19 (14): 1325-31.
> Thys-Jacobs S, Starkey P, Bernstein D, Tian J. Calcium carbonate ndi matenda oyambirira: zotsatira zowonongeka komanso kusamba. Gulu lophunzirira lakumayambiriro. Am J Obstet Gynecol. 1998 Aug; 179 (2): 444-52.
> Die MD, Burger HG, Teede HJ, Bone KM. Vitex agnus-castus zowonjezera zovuta za kubala kwazimayi: ndondomeko yowonongeka ya ziyeso zamakono. Planta Med. 2013 May; 79 (7): 562-75.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.