Mmene Mungayang'anire ndi Zizindikiro za Mthendayi

Pamene mutalowa zaka zanu zam'tsogolo, simungadziwe poyamba zomwe zikukuchitikirani. Mukudabwa ngati chipinda chikuyaka. Mukudabwa kuti ndichifukwa chiyani mwaufupi kwambiri ndi ana anu kapena mnzanu. Mumadzuka usiku, ndipo simungabwerere kukagona. Zingakhale zovuta pang'ono nthawi zina, koma monga momwe mudakali msinkhu, mudzatha kupulumuka kuyenera kumeneku ndikukhala ndi moyo.

Pali amayi omwe ali ndi zizindikiro zochepa kapena mavuto ambiri pamene akudutsa pakapita nthawi. Koma ambiri amakhala ndi zizindikiro zazing'ono, ndipo ena amakumana ndi mavuto omwe amasokoneza miyoyo yawo.

Kulikonse komwe muli pachizindikirochi, pangani mfundo zina zomwe zingakuthandizeni kuthana ndi zodandaula zambiri za kusamba.

Kusokonezeka maganizo

Kupsinjika maganizo ndi chenicheni cha moyo kaya mukukhala ndi zizindikiro za kusintha kwa thupi kapena ayi. Kuphunzira kuthana nawo mwaluso kungapangitse moyo wanu kukhala wokhutiritsa zirizonse za msinkhu wanu kapena mkhalidwe wanu. Nawa malingaliro okuthandizani kuthana nawo:

• Sinkhasinkha. Mphindi khumi ndi zisanu ndi imodzi patsiku la kusinkhasinkha kungathetse bwino vuto lanu komanso kuthekera kwake.
• Kuchita masewera olimbitsa thupi. Zochita zamtundu uliwonse zingachepetse nkhawa. Chinthu chofunika kwambiri ndi kuchichita nthawi zonse-katatu pamlungu kuti muwone zotsatira. Nthawi zambiri ndibwino komabe.
• Chitani chiwerengero cha moyo. Lembani zinthu zofunika kwambiri kwa inu ndikuganiza ngati moyo wanu ukuthandizani kuchita zinthu izi. Pangani ndondomeko kuti muyambe kukwaniritsa cholinga chimodzi chomwe simunakwanitse. (Kapena kusiya chinachake chimene chikuwononga mzimu wanu!)

• Yesetsani Kutuluka. Pankhani ya kupsinjika maganizo, amai sawoneka kuti alibe "nkhondo kapena kuthawa" komwe amuna amachita. Akazi amafunitsitsa "kukhala ndi zibwenzi komanso kukhala mabwenzi." Izi ndizoyankhidwa bwino kuvutika maganizo chifukwa zimathandiza kukhazikitsa mgwirizano wothandiza anthu. Mukazindikira kuti mukuvutika, funsani. Itanani mnzanu kapena muwone mlangizi.

• Tengani mankhwala. Lankhulani ndi wodwala mankhwala ngati mukuganiza kuti mankhwala angakuthandizeni ndi nkhawa kapena nkhawa. Mankhwala angakhale othandiza ngati mukuvutika maganizo kwambiri.

Kutentha Kwambiri

Mpweya wanu umakhala wovuta kwambiri pozungulira kusamba. Azimayi ambiri amapeza kuti ali ndi chitonthozo chochepa kwambiri, ndipo sizikutenga nthawi kuti asiye alamu yomwe imati thupi lanu "liziziziritsa tsopano!" Tayesani njira zina zomwe mungagwirizane nazo:

• Valani mu zigawo. Khalani okonzeka "kuzichotsa" ngati mukudzimva kuti mukung'amba.
• Gwiritsani ntchito njira zopuma. Kupuma pang'onopang'ono. Kupuma kumeneku kumayendetsa monga momwe mumayambira kutentha komwe kungathe kuchepetsa kuchepa.
• Imwani madzi. Ngati mukuwombera, mumatuluka thukuta. Madzi amathandiza kubwezeretsanso malo ogulitsira komanso amawoneka kuti amathandiza kutentha kwanu. Yesani kupeza ma ounces 48 pa tsiku.
• Tembenuzani zotengera. Nthawi iliyonse yomwe zingatheke, sungani malo anu pansi pa madigiri 70 masana ndi pansi madigiri 65 usiku.
• Pewani malo otentha. Musamawombere dzuwa kapena kukhala mu sauna ngati mumangozizira.
• Musadye zakudya zotentha ndi zokometsera. Ngakhale ngati mwakhala mukutha kudya, iwo angakupangitseni kuti mufewe. Khalani kutali ndi zonunkhira ngati inu mutapeza kuti iwo apite kutentha kwanu. Mudzadyanso tsiku lina.

• Tengani estrogen. Ndi mankhwala othandiza kwambiri chifukwa cha kutentha kwambiri. Zimakhala ndi zoopsa, choncho tilankhulani ndi wodwalayo. Nthawi zina maphunziro ochepa a mlingo wotsika kwambiri ndi okwanira kukupatsani inu kutentha kwa mpweya, ndipo mukhoza kutero.
• Gwiritsani ntchito mankhwala ena. Mankhwala ena opatsirana mwazi, anti-seizure mankhwala, ndi mankhwala opatsirana pogonana onse asonyezedwa kuti aziwotcha kwambiri kutentha kwa amayi a menopausal. Funsani ndi wothandizira zachipatala ngati mukuganiza kuti mankhwala ndi chinthu chomwe mungafune
• Yesani mafuta ofiira kapena mafuta . Zingachepetse kutentha kwapadera komanso kukhala ndi phindu lina lochepetsera kupweteka kwamtundu ndi minofu kwa amayi ena.

• Taganizirani za vitamini E, yam phytoestrogens, ndi wakuda cohosh. Izi onse akhala akugwiritsidwa ntchito kwa zaka zambiri kuti athetse mafunde otentha. Kafukufuku pa njira zowonetsera izi nthawi zambiri amasonyeza kuti ndi othandiza kwambiri ngati malo a malo. Pali amayi ochuluka omwe amalumbirira ndi iwo, koma pakadali pano palibe kufufuza kovuta kumapereka.

Kusagona

Kugonana kumakhala kofala kwambiri asanakhale ndi kutha kwa nthawi. Nthawi zina zimakhala chifukwa cha kutuluka kwa usiku kumene kumatentha. Koma nthawi zina amai amawoneka kuti ali ndi kusintha kwa ma hormone komwe kumapangitsa iwo kukhala odzuka nthawi yomweyo usiku uliwonse. Zingakhale zovuta kutembenuza ubongo wanu, ndiyeno mudzapita ku tsiku lanu kugona. Izi zingakhale zokhumudwitsa komanso zowopsya. Nazi zina zomwe muyenera kuyesa:

• Sungani chipinda chanu. Yesetsani kusungira chipinda chanu chakugona cha usiku usiku pansi pa madigiri 65.
• Tengani estrogen. Kalasi yochepa ya estrogen yosakwana chaka-nthawi zina ingakuthandizeni kukhazikitsanso chitsanzo chanu chogona. Funsani ndi wothandizira zachipatala za zoopsa zanu.
• Sinkhasinkha. Asanayambe kugona, sinkhasinkha pang'ono. Izi zingakupangitseni kukhala bata mtima ndikuthandizani kugona-ndi kugona tulo. Funsani dokotala wanu.
• Sambani. Izi zikhoza kuyendetsa kutentha kwanu ndikukutumizani kupita ku dreamland momasuka komanso momasuka.
• Yesani zosokoneza. Izi nthawi zina zingakuthandizeni kuti mukhale ndi nthawi yogona. Sizithetsa nthawi yaitali, choncho kambiranani ndi wothandizira zachipatala.
• Kambiranani za antidepressants. Ngati muli ndi matenda opatsirana pogonana omwe amakupangitsani kukhala odzuka, kambiranani ndi omwe mumapereka zokhudzana ndi kusintha kwa mankhwala omwe amachititsa kuti azigona.
• Ganizirani CPAP. Mukamaluma, kapena ngati mulibe nthawi yopuma (kugona tulo), mukhoza kuphunzila tulo kuti muone ngati mungapindule ndi chipangizo chopitilira mpweya (CPAP). Kugonana kofiira kungapweteke mtima wanu, choncho ngati mnzanu akukuuzani kuti mukuwombera, kapena ngati mukuganiza kuti akugonana ndi matenda obisala, pitani ku phunziro la kugona.

Mavuto Oiwala

Matenda a kukumbukira amakhumudwitsa kwambiri ndipo nthawi zina amasokoneza. Angayambe kusamba, ndipo amayi nthawi zina amanjenjemera akamapeza kuti akuiwala. Ngakhale kukumbukira kukumbukira ndi mbali ya ukalamba, pangakhale phindu linalake limene limabwera ndi kuviika mu estrogen. Nawa malingaliro ena othandizira:

• Tengani Estrogen. Mofanana ndi zizindikiro zina zatchulidwa pamwambapa, Estrogen ikhoza kukhala yopindulitsa ngati njira yochepa kuti ikuchepetseni kusintha kwa kutuluka kwa mahomoni.
• Yesani kusamalira nkhawa. Zomwe mukuganiza kuti mukulephera kukumbukira nthawiyi zidzakhala zovuta kwambiri ngati simukulimbana ndi nkhawa. Onani mfundo zomwe zili pamwambapa kuti zithetse nkhawa.
• Kugona. Ngakhale achinyamata ali ndi vuto la kukumbukira ngati sakugona mokwanira. Ngati kusowa tulo kukupangitsa kukumbukira kwanu, onani pamwamba pamalingaliro.
• Idyani bwino. Sungani ubongo wanu bwino. Pezani zipatso zambiri ndi ndiwo zamasamba zotsutsa antioxidants ndi mavitamini. Zomwe zimakumbukirika ndizoledzera, shuga, ndi caffeine. Yesetsani kudula pansi, kapena kunja palimodzi ndikuwone ngati izo zikupangitsa kuti mukhoze kukumbukira.
• Fufuzani njira zamakumbukiro. Gwiritsani ntchito zizindikiro kukumbukira maina kapena misewu, kugwirizanitsa chinthu chimodzi ndi zina (mawu akudziwika kuti akukumbutseni zinthu kapena ntchito zomwe mukufuna kuchita).
• Sungani zothandizira zakunja. Siyani mapepala ndi pensulo kumene mungathe kulembetsa mndandanda wazomwe mukufuna kukumbukira. Mangani makiyi anu pamalo omwewo nthawi zonse mukalowa m'nyumba. Sungani mndandanda wa zolaula pa kompyuta yanu ndipo muisindikize kuti mugulitse zovuta zanu. Ikani chidziwitso kwa munthu wothandizira digito (PDA) kotero kuti mutha kunyamula zomwe mukufunikira. Pangani malo anu kuti mukumbukire mosavuta.

Kusintha Kwambiri

Kusasinthasintha, kusokonezeka, kulira kwa chipewa, kukhala "hormonal" kapena "kumva" n'kofala pa nthawi ya kusamba. Ngati muli ndi vuto loyambitsa matenda, ndiye kuti mumatha kusintha maganizo anu pamene mukupita kusamba. Chifukwa kusinthasintha kwa maganizo kumasokoneza maubwenzi kapena kumayambitsa chisokonezo amayi omwe ali ndi mtima wachisomo nthawi zambiri amafuna njira yothetsera vutoli. Musamachite manyazi kuwuza wodwalayo mankhwala kuti mukukwiya kapena kulira. Pali thandizo!

• Kuchita masewera olimbitsa thupi. Monga momwe zizindikiro zam'mbuyomu, maganizo anu amatha kukhala opindula. Pezani wochita masewera olimbitsa thupi, kapena yendani ndi mnzanu kapena mwana wanu. Mwanjira imeneyi "mankhwala" angathandize kulimbitsa maubwenzi panthawi yovutayi.
• Gwiritsani ntchito estrogen. Ikhoza kuthetsa kusintha kwa maganizowo. Popeza zina mwazing'onoting'ono ndizochitika monga momwe estrogen imayambira, kusunga estrogen kumakhala kosavuta. Monga tanenera kale, estrogen ili ndi zoopsa, choncho yambani kukambirana ndi wodwala wanu woyamba.
• Sinkhasinkha. Kodi kusinkhasinkha ndi chiyani? Kuletsa maganizo anu kungathetse maganizo anu ngati mukuchita kawirikawiri. Phindu la kusinkhasinkha tsiku ndi tsiku lingapite kutali ndi zizindikiro zanu za kusamba.
• Gwiritsani ntchito kusamalira maganizo. Nthawi zonse zimakuthandizani ngakhale moyo wanu ndi maganizo anu. Onani gawo loyambirira pa kusokoneza maganizo kwa maganizo.
• Yesani zitsamba zamitengo ndi zomera. Kafukufukuyu sanawonetsebe kuti zitsamba zimakhala zothandiza, koma zambiri zimakhala zotetezeka ngati zimagwiritsidwa ntchito moyenera, ndipo amayi ambiri amapereka madalitso kuchokera kwa iwo. Ngati muli ndi mankhwala ena, fufuzani ndi wothandizira mankhwala kapena wamankhwala musanawonjezere zowonjezera zowonjezera zitsamba kuchokera pamene angathe kugwirizana ndi mankhwala ena. Zina mwa zosankha zamasamba zomwe zili ndi mbiri yochepetsera maganizo amenewa ndi black cohosh, kava, chasteberry, mizu ya ginseng, SAMe, ndi DHEA yotengedwa kuchokera ku yams. Zojambula zamagetsi ndi clover wofiira amapanga estrogens zomwe amai amagwiritsa ntchito poyerekeza ndi kusintha kwa thupi, kuphatikizapo kusamalira maganizo. Apanso, pali maphunziro ochuluka akuyesera kuti adziwe ngati mankhwalawa akugwiritsidwa ntchito bwanji, ndipo pakadali pano palibe deta yowathandiza.

Kuuma kwa Vaginal ndi Incontinence ya Urinary

Kuuma kwapakati kapena kupweteka kwa kugonana kumakwiyitsa kwambiri amayi omwe amachiwona pa nthawi ya kusamba. Zizindikiro izi zingasokoneze moyo wanu wa kugonana, zomwe zingakhudze maubwenzi anu. Kusuta kumachititsa manyazi ndi kukhumudwitsa akazi. Zizindikiro zonsezi zimayambitsidwa ndi kusintha kwa chiberekero ndi mitsempha yomwe imapezeka pamene madontho a estrogen.

• Gwiritsani ntchito mafinyosi a m'mimba . Mukagwiritsidwa ntchito mu vagin, estrogen sichikhudza machitidwe anu njira ya estrogen mapiritsi kapena mapepala, ndipo zotsatira ziri apo pomwe pakufunika. Ngati mumagwiritsa ntchito estrogen ya m'mimba, zimatha masabata atatu kapena anayi kuti awone zotsatira.
• Gwiritsani ntchito mafuta. Chifukwa khoma lanu lakumaliseche limakhala lochepa thupi, ndi kosavuta kuthyola kapena kuwononga. Kugwiritsira ntchito mafuta ochuluka kwambiri pa nthawi yogonana kumathandiza kupewa kuwonongeka. Mafuta opangira madzi amamva zachirengedwe ndikusamba mosavuta. Mafuta osungidwa ndi silicone amatha nthawi yayitali, koma amayi ambiri amawauza kuti ali ndi nkhawa kapena amatsutsa.
• Yesani yam cream. Izi zili ndi phytoestrogen yomwe, monga zina estrogen creams, ikhoza kugwira ntchito pakhomo pothandizira zizindikiro.
• Phatikizani vitamini E ndi mafuta osakaniza. Izi nthawi zina zimapereka mpumulo ku zizindikiro za ubini ndi zamkodzo. Kawirikawiri, amai amawatenga ngati zowonjezera, koma pali mavitamini omwe ali nawo komanso amagwiritsidwa ntchito mwachindunji kumaliseche.
• Chitani zochitika za kegel. Kulimbitsa mitsempha ya m'mimba kumathandizira kugonana m'mimba komanso kungachepetse kusuta. Ngati mumazichita kangapo patsiku, mwinamwake mudzawona zotsatira masabata awiri kapena anayi.

Kulemera kwa kulemera

Nthawi iliyonse akazi amatha kulemera, zingakhale zowawa kwa iwo. Popeza kuchepa kwa thupi kumachepetsanso pamene mukukalamba, kusamba kwa nthawi ndi nthawi yowonjezera kuyamba kuwonjezera mapaundi . Izi zimakhumudwitsa chifukwa zimangobwera nthawi imene mukufuna kusungira unyamata wanu, komanso pamene mavuto anu azachuma amayamba kukwera. Kulemera kwa kulemera kwa kusamba kwa thupi kumafuna njira zomwezo zomwe zimagwira nthawi zina m'moyo wanu, koma osayikiratu zolinga zopanda malire kulemera kwanu.

• Sitima yapamwamba. Zimangokuthandizani kuti mukhale olimba kwambiri, zimakhala ndi ubwino wochulukitsa mazira a androgen kuti akhale abwino kwambiri, ndikupangitsani kupuma kwa thupi lanu komanso kuteteza matenda a mitsempha. Ngakhale simunayeserepo maphunziro amphamvu kapena kuphunzitsa zolemera, taganizirani tsopano.
• Yendani. Izi ndi zabwino kwa chilichonse chimene chimakulepheretsani kusamba. Ndi zophweka pamagulu anu, sizikusowa zipangizo zamtengo wapatali kupatula nsapato zabwino, ndipo zimayaka kalori moyenera. Yesani maulendo anu oyendayenda kuti mupange kalori yotentha, ndi kuthamanga kwa mphamvu kuyenda ndikuyenda mofulumira. Sikuti imatentha kwambiri ma calories, imabweretsanso mthupi lanu ndipo imapanga fupa.
• Zakudya . Izi ndizofunika nthawi zonse, ndipo sizinapangidwe ndi kutha msinkhu. Ngati mukufuna kutaya kapena kulemera, funani zakudya zomwe zimaphatikizapo magulu onse odyera ndikupangidwira "dziko lenileni." Kudya zakudya zopatsa thanzi sizomwe zimafuna zakudya zambiri, koma zomwe zimagwira ntchito tsiku ndi tsiku zakudya ndi zochitika. Ino ndi nthawi yabwino kuti muzindikire kuti simukusowa makilogalamu ambiri monga momwe munkachitira kale, ndikubwezeretsani malingaliro anu pa chakudya chokwanira.
• Sungani nkhawa. Mukapanikizika, mumamasula mahomoni monga cortisol omwe amauza thupi lanu kuti limangidwe mafuta. Izi ziyenera kuti zinatumikira makolo athu akale akapita kokazirala kufunafuna chakudya, koma zimangowonjezera mavuto anu a matenda a mtima ndi kupwetekedwa. Choncho sungani nkhawa ndipo thupi lanu lidzatsegula batani la "Keep-the-fat".
• Idyani zipatso zambiri ndi zophika. Izi zidzawonjezera kuyika kwa zakudya zanu ndikukupatsani mankhwala ambiri oletsa antioxidants ndi micronutrients omwe mukusowa. Yesetsani kupeza mavitamini asanu pa tsiku la zipatso ndi ndiwo zamasamba zokongola kwambiri.

Kusuta nthawi ndi nthawi ya kusintha kwakukulu komanso kusintha kwa ma hormone. Pamene zatha, mukufunabe kukhala wathanzi komanso wokondwa pamene mukulowa mu gawo lotsatira la moyo wanu. Musanyalanyaze zizindikiro zanu ngati zikuwoneka kuti akusokoneza moyo wanu. Werengani, fufuzani ndikuyankhula ndi wothandizira zachipatala.

Pangani ndondomeko yothetsera vuto lalikulu mwa njira zomwe zingasunge thanzi lanu ndi maubwenzi anu. Sungani malingaliro anu ndi kuseketsa pamene mukulimbana ndi mavuto amene adzatha.

> Zotsatira:

> Institute of National Age on Aging, Kusamuka kwa Mimba: Nkhani ya Mayi Mkazi, Nkhani Yayikazi Yonse, Ma Institutes of Health, NIH Publication No. 01-3886 Feb. 2001. 10 Oct. 2007.

> 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.

> Pulogalamu ya National Women's Health Information, Kusamuka kwa Mimba ndi Kuthetsa Kusuta, FAQ, US Dept. ya Health and Human Services, March, 2006. 14 Oct. 2007.