Mavuto a Kusokonezeka Panthawi Yokwatulidwa Si Onse Mutu Wanu

Kulimbana ndi Ups ndi Downs of Kusamuka kwa Mimba

Kodi mwadzidzidzi mwayamba kulira panthawi yamalonda okhumudwitsa? Kuwombera kwa ana anu aamuna pamene mumakhala chete? Kodi mumatha kusokonezeka pamsonkhano wa antchito, zikuwoneka kuti palibe? Ambiri mwa amayi atatu alionse amadandaula ndi vuto linalake panthawi ya kusamba, ndipo kusintha kumeneku kungayambe mwamsanga zaka zitatu.

Pali njira zingapo zomwe zimakhudzidwa ndi kusintha kwa ma hormone ndi zochitika zina zokhudzana ndi kutha msinkhu, ndipo palibe chomwe chidzakupangitsani kukulira misozi mofulumira kusiyana ndi munthu amene akukutsutsani kuti "zonse ziri m'mutu mwanu." Mukudziwa kuti sikumutu kwanu, ngakhale kuti nthawi zina zimakhala zopusa.

Kumvetsa chifukwa chomwe chingakuthandizireni kupirira, komanso kukupatseni njira yofotokozera banja lanu kapena anzanu osamvetsetsa.

Ambiri amatha kusintha pakati pa zaka zapakatikati kuti agwedeze kugwirizana kwanu, ndipo amayi ena ali otetezeka kwambiri kuposa ena. Ngati muli mmodzi mwa akazi omwe akudwala matenda a maganizo, pangakhale zifukwa zogwirira ntchito zachipatala ndipo palinso mankhwala ndi njira zothetsera vuto. Samalani kuti mkhalidwe wanu uli ndi mavuto otani, ndipo onani ngati chimodzi mwa zotsatirazi chikhoza kukhala muzu wa zizindikiro zanu zamaganizo.

Kutentha kwa Hormone

Azimayi ena amangoganizira kwambiri kusintha kwa mahomoni kuposa amayi ena. Ngakhale kuti azimayi 8% mpaka 10% amalowa m'gululi "lodziwika bwino," likhoza kukhala losatetezeka kuti liponyedwe mosavuta ndi kusintha kochepa kwa ma hormone. Zizindikiro zina kuti mwina mungakhale membala wa gulu ili:

• Mwayesedwa ndi zizindikiro zakum'mbuyomu m'mbuyomo

• Mwazindikira kuti mudali wokonda komanso wotsika panthawi yomwe muli ndi mimba
• Wakhala ndi vuto la postpartum

Zina mwa izi zingakhale chenjezo kuti kusintha kwa mayendedwe a estrogen kungakuponyeni pamtunda kuposa amayi ena a msinkhu wanu. Estrogen imathandizira kwambiri momwe maurotransmitter - mankhwala omwe amakhudza ubongo ndi mitsempha ntchito - ntchito.

Izi, zowonjezera, zingakhudze maganizo anu ndi khalidwe lanu. Ngati mumagwiritsa ntchito gululi, kambiranani za mankhwala omwe mungapange ndi achipatala anu ndikuwone ngati mankhwala ochepa a ma hormone angathandize kuthetsa vutoli.

Chithandizo cha khansa posachedwa kapena opaleshoni kuti muchotse mazira anu

Mofanana ndi gulu lomwe limatchulidwa pamwambapa, amayi omwe ali ndi mazira awo amachotsedwa, kapena amayi omwe mazira awo amasiya kugwira ntchito chifukwa cha chithandizo chamankhwala, angaone zotsatira za otrogen. Chifukwa kusinthako kuli mofulumira - kuchokera kumayendedwe a estrogen mpaka otsika kwambiri - zotsatira zokhudzana ndi matendawa zimakhala zovuta kwambiri, zimayambitsa mavuto aakulu a maganizo kapena kusakhazikika.

Chithandizo cha kutaya mwadzidzidzi kwa estrogen chimadalira chifukwa. Pali mankhwala a mahomoni ndi mankhwala a estrogen receptor modulators (SERM) omwe angathe kukuthandizani panthawiyi. Izi ndithudi ndizofunika kwa inu ndi wothandizira zachipatala kuti mufufuze. Ngati mukuyembekeza kuchotsedwa kwa mazira anu kapena mankhwala omwe amawakhudza (monga chemotherapy), lankhulani ndi dokotala musanapite nthawi kuti muchepetse zizindikiro zanu.

Kugona Mogona

Azimayi omwe ali ndi moyo omwe amadula nthawi yochepa, kapena omwe ali ndi zizindikiro zapopopu ngati kutentha ndi usiku, amatha kukhala ndi vuto linalake lomwe limayambitsa vuto la kugona.

Pambuyo pa 40, mwayi wanu wokhala ndi vuto la kugona ukuuka. Kusokonezeka tulo kapena matenda ogona kumasintha maganizo anu - osati mwa njira yabwino. Ngati zina mwa zotsatirazi ziri zoona kwa inu, mwina mukuvutika ndi kugona tulo:

• Inu mumadzuka usiku ndi kutukuta usiku. Ngakhale usiku wanu ulumphiro ndi wofatsa, angakulepheretseni kukhala akuya, kubwezeretsa tulo. Mungaganize kuti mukugona maola 8 usiku, koma ngati simugona tulo tofa nato, mungakhale mukuvutika ndi kugona tulo.
• Nthawi zambiri mumakhala ochepera maola 7 usiku. Tili ndi chikhalidwe chomwe chimapanga "kukolola" ndikupita popanda kugona nthawi zambiri ndi beji wa ulemu. Koma chowonadi ndi chakuti sitimapindula kwambiri ndipo tidzakhala ndi mavuto ndi kukumbukira ndi kusamalidwa ngati tinyalanyaza kufunikira koti tigone. Kupeza njira yogona kugona mokwanira kungakuthandizeni kuti mukhale ndi mphamvu zambiri.

• Mumadzuka mukuganiza za mavuto. Kupsinjika maganizo ndi chifukwa chachikulu cha kuwonongeka kwa kugona, kotero kuphunzira njira zothandizira kusokonezeka maganizo ndi njira zogoneranso tulo kungakupatseni kukhala olimba kwambiri kuti muthane ndi mavuto a moyo.
• Wokondedwa wanu amakuuzani kuti mumve. Kusungunula kungakhale chizindikiro cha kugonana kwa kugona. Ngati ndiwe woperewera komanso wotopa masana (ngati kutukumula usiku, kugona tulo kumatha kuteteza kugona kotereku, kubwezeretsa), ndi nthawi yophunzira mogona kuti muwone ngati mukufuna chithandizo. Kulemera kwa msinkhu ndi msinkhu kungapangitse kuti munthu asagone tulo, komanso kuti midlife ndi nthawi yodziwika kuti adziwe vutoli.

Kugona mokwanira kapena matenda ogona kungayambitse kusokonezeka, nkhawa komanso kupsinjika maganizo ngati zikupitirirabe. Ngati midyoyo ikudula mu tulo, kapena ubwino wanu wa kugona, zingakhudzire mtima wanu.

Mbiri ya Kuvutika Maganizo

Ngati muli ndi mbiri yodetsa nkhawa, mumakhala ndi mavuto ambiri a m'maganizo mwanu mu zaka zanu zam'tsogolo. Ngati mwakhala mukudwala matenda opatsirana pogonana m'mbuyomo, kapena mwapezeka kuti muli ndi matenda ovutika maganizo, zaka zakubadwa zimatha kubweretsa mavuto ena. Mukawona kuti maganizo anu akuvutika kachiwiri, funsani mutangozindikira kuti kuvutika maganizo sikukuyambira mutu.

Moyo Wosintha

Midlife si ya sissies. Kusintha kwakukulu kungathe kuchitika pakapita zaka 40 kuti mutha kusunga. Kusintha ndiko komwe kumayambitsa nkhaŵa ngakhale nthawi yabwino komanso pamene pali kusintha kwakukulu. Koma yonjezerani kuti kusintha kwa mahomoni, mavuto a umoyo ndi / kapena zochitika zazikulu za moyo ndipo muli ndi njira yokhumudwa. Zina mwa kusintha komwe anthu ambiri amakumana nawo pazaka izi ndi:

• Ana akupha achinyamata awo. Izi zingachititse "mphepo yamkuntho" ya mahomoni m'nyumba, pamene aliyense akuyesetsa kuthetsa kusintha kwa thupi ndi kusintha kwa thupi lawo.
• Makolo okalamba. Ngati muli ndi udindo wa chisamaliro kapena ubwino wa kholo lokalamba, zingakhale zovuta. Kuwawathandiza kuthana ndi mavuto a umoyo, imfa, ndi ukalamba wawo kungakulepheretseni kukhala otopa komanso osatha.
• Ukwati. Mkwatibwi akhoza kusintha, kupatulira kapena kupasuka mu nthawi ino ya moyo, ndipo kusakhazikika kwaukwati kungayambitse nkhawa, kuvutika maganizo, chisoni kapena matenda. Ngati banja lanu likudutsa kusintha kwakukulu, pitirizani kuthandizira kuti muzindikire kuti mumamva chisoni.
• Kuvutika maganizo. Nkhani zambiri zimabwera muntchito pazaka zapakati. Mwinamwake mukulandira udindo wochulukirapo. Mukhoza kapena simukukweza, ndipo mwa njira iliyonse, ikhoza kuyambitsa zovuta zomwe zimakhudza maganizo anu. Mwinamwake mukubwera kudzamenyana ndi antchito aang'ono, kapena mukukumana ndi ntchitoyi kwa nthawi yoyamba muzaka zambiri. Pamene paycheck ili pangozi, ntchito iliyonse yolemetsa ingachititse kuti maganizo anu asokonezeke.
• Zosintha zina. Kusintha kulikonse mu chikhalidwe chao kungakukankheni pambali ngati mutayendetsa moyo wanu ndi malire ochepa kuti musinthe. Mwana wamkazi akukwatirana, kusamukira ku nyumba yatsopano, nkhani zaumoyo, kapena kusintha kwina kwachizoloŵezi chanu chochepetsetsa kungachepetse fuseti yanu ndikupangitsani inu kukhala oda nkhawa, okhumudwa kapena okhumudwa.

Maganizo Anu Pokulamba

Ndi mutu wamba womwe amai oposa 40 amayamba kudziona okha osapindulitsa, osakongola komanso opanda mphamvu kuposa pamene anali aang'ono. Monga chikhalidwe, sitimalemekeza akazi pamene amakalamba, ndipo monga abambo, tatenga maganizo ndi malingaliro awo. Mkazi akamayang'ana pagalasi ndikuwona mkazi wachikulire akuyang'ana kumbuyo, amadziyesa kuti ndi wofunika.

Ngati nthawi zonse mumawona akazi achikulire kukhala opanda phindu kapena osagwira ntchito, mosakayikira mudzadziwona nokha mwanjirayi pokhapokha mutaphunziranso momwe mungawonere ukalamba. Ndi ambiri a ife tikubwera zaka zapakati palimodzi, ndi mwayi wopotoloka maganizo a midlife monga momwe tachitira ndi kugonana pakati pa zaka za m'ma 1960. Zaka makumi asanu ndi zisanu ndi makumi asanu zokha zikhoza kukhala zodzaza ndi kukwanilitsa ndi kukhutira pamene mukudzipangitsa kuti muzisangalala ndi zolimbikitsana zomwe muli nazo.

Ngati mukupeza kugula mu "okalamba ndi ocheperapo" chitani chinachake kuti mumenyane nawo maganizo amenewo. Mwachitsanzo:

• Werengani mabuku ogwira ntchito, monga Gail Sheehy's Sex and Women's Season, kapena Gene Cohen's Creative Age kupeza malingaliro okhudza momwe mungatsogolere moyo wochuluka mukamakula.
• Yambani gulu lothandizira la amayi kuti liphunzitsane momwe mungasangalale ndi gawo ili lamoyo. Dzichepetseni nokha "Margaritas Menopause" kapena mutenge "Flash Party" kuti muyambe gulu lanu.
• Mangani pafupi ndi akazi achikulire omwe mumawakonda. Pali njira zambiri zochitira izo molondola. Mitundu yambiri yomwe mumakhala nayo yathanzi komanso yokhazikika, ndibwino kuti mutha kusintha pazaka zakubadwa. Mudzawona ngati chiyambi cha nthawi yapadera mmalo mwa mapeto a kuwerengedwa.

Kumverera okondwa ndi chidwi pa gawo lino la moyo wanu ndi mankhwala othandiza kwambiri ku "Zida Zakale." Ngati mukuona kuti mukucheperachepera ndi tsiku, zidzakhudza maganizo anu ndi malingaliro anu. Mndandanda wa zizindikiro zokhudzana ndi maganizo, onetsetsani kuti mukuyesa kuyang'ana kuti muwone ngati izi zimasokoneza maganizo anu.

Nkhani Zosintha

Ngati maganizo anu akutsutsana ndi kusintha kwanu kwa kusamba, pali zinthu zomwe mungachite. Ngati inu (kapena winawake pozungulira) akunena kuti siinu nokha, njira zambiri zomwe zingasinthe maganizo anu. Malingana ndi zomwe zikuwatsogolera zomwe mungafune kuziganizira:

• Thandizo la mahomoni
• Chithandizo cha vuto la kugona
• Zosintha za moyo zomwe zimakulepheretsani kukhala ndi nkhawa komanso kugona
• Zochita zolimbitsa thupi
• Njira zothandizira kupanikizika
• Kuchiza kwa kutentha ndi kutuluka kwa usiku
• Mankhwala osokoneza bongo
• Mankhwala osokoneza maganizo

Kusinthasintha kwamasinthasintha pa nthawi ya kutha kwa thupi kungakhale kovuta kwambiri. Zimakhudza maubwenzi anu komanso luso lanu lokhazikitsa moyo wanu. Tsatirani njira zinayi izi kuti mukhale ndi maganizo abwino:

1. Onetsetsani chifukwa chake maganizo anu akutha. Kaya ndi mahomoni kapena kupanikizika kwa moyo, muyenera kuyang'ana zomwe zimayambitsa musanayese kuzisamalira.
2. Pangani kusintha kwa moyo kukhala koyenera. Kusintha kwina kosavuta kumathandizanso ngakhale maganizo anu, kuphatikizapo kuchita masewero olimbitsa thupi, nthawi yogona, kumayankhula, kapena kuchotsa zolimbikitsa ngati caffeine.
3. Pezani chithandizo. Mavuto aumtima pa nthawi ino ya moyo ndi yamba, ndipo poyamba mumagwira nawo ntchito, mwamsanga mutha kuchepetsa zotsatira zawo pamoyo wanu. Musaope kukambirana izi ndi dokotala kapena wothandizira zaumoyo.
4. Yembekezanibe. Kusintha kwakukulu kumasintha kumachitika nthawi yoyamba . Momwe thupi lanu limasinthira kumayendedwe atsopano ndi estrogen ndi kusintha kwina, mudzawona kusintha kwakukulu mu zizindikiro zanu zamtima. Ngati mukufuna dokotala, mungagwiritse ntchito chida chothandizira pa intaneti.

> Zosowa

> Boston Women's Health Book Collective, Matupi Athu, Okha: Kusamba, > Touchstone / Simon, > ndi Shuster, New York. 2006.

> Dennerstein, L, Lehert, P, Burger, H, Dudley, E. "Mood ndi kusintha kwa mitsempha" Journal of Nervous Mental Disorders Vol. 187 No.11, p. 685-691, 1999.

> Phiri, BL, Wise, LA, ndi, "Kusokonezeka maganizo ndi Mphamvu Zake pa Kubereka Kwambiri Kwambiri Kwambiri ndi Kusamba Kwambiri Kusamba Kwambiri" Arch Gen Psychiatry , Vol. 60 Na. 1, Jan. 2003.

> Shepherd, J, "Msonkhano wa Msonkhano: Zotsatira za Estrogen pa Kuzindikira, Kusintha, ndi Kugonjetsa Maganizo a Ubongo" J Am Pharm Assoc., Vol.41 No.2, p221-228, 2001.