Zochizira Panyumba Pamodzi ndi Kusintha kwa Moyo
Kusamuka kwa thupi kumapezeka pa mapeto a chilengedwe cha moyo wa kubadwa kwa mkazi aliyense. Ndiye bwanji osachichitira mwachibadwa? Katemera wothandizira ena (HRT) nthawi zambiri anali wodwala mankhwala osokoneza bongo. Komabe, kumawonjezera ngozi ya khansa ya m'mawere ndi matenda a mtima ndipo tsopano mosamala kwambiri ndikuyitanitsa. M'malo mwake, amayi ena amafufuza njira zachilengedwe kuti athetse mavuto omwe akukumana nawo pakapita nthawi.
Zovuta zoterezi zimaphatikizapo kutentha , kutuluka usiku, ndi kusinthasintha maganizo . Nazi njira zabwino kwambiri zothetsera kusintha ndi mankhwala ochiritsira.
Kuchita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi ndiye chinthu chofunikira kwambiri chomwe mayi angachite kuti apititse patsogolo thanzi lake ndi moyo wake wonse. Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kupewa ndi kuchepetsa kuperewera kwa mafupa ndipo kumathandiza kwambiri kuchepetsa chiopsezo cha matenda a mtima, shuga, ndi mitundu yambiri ya khansa. Muyenera kukhala ndi mphindi 30 zochita masewero olimbitsa thupi pa sabata, monga kuyenda mwamsanga, kuthamanga, kumunda, kapena kuvina. Pofuna kulemera, mungafunike mphindi 60 kapena kuposerapo, masiku ambiri a sabata, kuphatikizapo zakudya zochepa zowonjezera.
Makhalidwe Amaganizo
Kusinkhasinkha mwalingaliro kumaphunziridwa kuti awone ngati zingakhale zogwiritsira ntchito kutentha kwa moto komanso kumalimbikitsa khalidwe la kugona ndi kuchepetsa nkhawa. National Center for Complementary and Integrative Health (NCCIH) akuti phunziro limodzi liri ndi zotsatira zowonjezera.
Mankhwala a hypnosis anapezanso kuchepetsa kuchuluka kwa kutentha kotentha mu phunziro limodzi loperekedwa ndi NCCIH. Yoga ingathandizenso ndi zizindikiro zina, koma sizikuwoneka kuchepetsa kutentha. Kupanga mankhwala sikunapangidwe kukhala kotheka motsutsana ndi kutentha kotentha.
Zakudya
Kudya kwanu ndi njira yofunikira yothetsera zizindikiro za menopausal.
Pofuna kuchepetsa zotsatira za kutentha kwa moto, mungafune kuchepetsa kumwa khofi, zakudya zonunkhira, ndi mowa. Kulepheretsa kupha tizilombo toyamwa mowa ndi mowa usiku kungathandizenso kuchepetsa kugona tulo mwachibadwa. Mufuna kutsimikiza kuti mukupeza calcium, phosphorous, ndi vitamini D okwanira kupyolera mu zakudya, ngakhale kuti zowonjezeramo zimathandizidwanso ndi calcium ndi vitamini D.
Mudzakhala ndi chiopsezo chowonjezeka cha matenda a mtima pambuyo pa kutha kwa thupi pamene estrogen yanu yayamba. Ino ndi nthawi yotsatila zakudya zomwe zingakuthandizeni kuchepetsa mtima wanu. Izi zimaphatikizapo kuchepetsa mafuta odzaza ndi kuthetsa mafuta opangira zakudya.
Kulemera kwa msinkhu ndi vuto lofala pakusamba kwa nthawi, ndipo muyenera kuyang'ana momwe mumadyera. Kuchepetsa shuga woyengedwa ndi zakudya zopangidwira kuchokera ku zakudya zanu monga izo ziri zopanda kanthu zopanda kanthu.
Kodi muyenera kudya chiyani? Pitirizani kudya zakudya zomwe zimadya zakudya monga soy, chickpeas, lenti, ndi nthaka. Ndi bwino kusankha zakudya zakuthupi monga magwero a zomera izi ndirogeni osati kumatenga zowonjezera. Zakudya zina muyenera kuziphatikizapo tirigu, oats, tirigu, mpunga wofiirira, tofu, amondi, makasu, zipatso, ndi masamba. Izi zili ndi mavitamini komanso zakudya zina zopindulitsa.
Mavitamini
Kuyambira ali ndi zaka 50, muyenera kuyamba kuwonjezera chakudya chanu ndi 1500 mg ya calcium ndi 800 IU ya vitamini D3 tsiku lililonse kuti muteteze matenda otupa thupi komanso muteteze mafupa.
Vitamini E ikhoza kukhala ndi pangТono kakang'ono pochepetsa kuwala kotentha monga momwe tawonera mu phunziro limodzi. Koma muyenera kusamala kuti musatenge mlingo waukulu kwambiri kapena mumayika magazi, sitiroko, ndi mtima wolephera.
Mapulojekiti
Lactobacillus acidophilus ndi zikhalidwe za Bifidus zingakhale zothandiza kwa amayi panthawi yopuma kuti athandizidwe ndi kagayidwe kake ndi kagwiritsidwe ntchito ka estrogen. Ena amakhulupirira kuti mabakiteriyawa "abwino" amathandiza kuchepetsa kuchitika kwa matenda a yisiti.
Zitsamba ndi Zowonjezera
Mwinamwake mudzawona zowonjezereka zomwe zimagulitsidwa kusamba. Pano pali mkhalidwe wamakono wa umboni wakuti kaya angakhale ofunika, malinga ndi NCCIH:
- Mankhwala a phytoestrogens monga isoflavone wofiira sanawonetsetse zotsatira zowononga zizindikiro za kutha kwa thupi, ndipo malonda a malonda awonetsedwa kuti sagwira ntchito yotentha. Kawirikawiri, ndi bwino kuika zakudya izi mu zakudya m'malo mozitenga pamapiritsi.
- Black cohosh imasonyeza zotsatira zosagwirizana. Palibe umboni wosonyeza kuti ukugwira ntchito. Sikoyenera kwa aliyense amene ali ndi vuto la chiwindi.
- DHEA ndi chithunzithunzi cha estrogen ndipo thupi lanu limapanga zochepa ngati mutakalamba. Sidziŵika ngati chiri ndi ntchito pochiza zizindikiro za kusintha kwa thupi, koma kugwiritsa ntchito kwake kungayambitse chiwindi.
- Dong quai ndi therere lachipatala cha ku China. Palibe maphunziro abwino ngati akugwira ntchito. Ikhoza kuthandizana ndi wochepa magazi wotchedwa Coumadin (warfarin).
- Palibe kafukufuku wochuluka yemwe wapangidwa kuti afotokoze za madzulo oyambirira mafuta, ginseng, kava, melatonin, kapena yam yam'tchire. Komabe, kava imabweretsa chiopsezo chachikulu cha matenda a chiwindi.
Zojambula Zodabwitsa
Mankhwala a sayrogen kapena mankhwala a progesterone amapezeka ndi mankhwala ochokera ku mankhwala osokoneza bongo. Umboniwo sungagwirizane ndi zonena kuti mahomoni amenewa ndi othandiza kapena otetezeka kuposa mankhwala ovomerezeka a homoni. Palinso nkhaŵa kuti zomwe zilipo zingasinthe kuchokera ku batch kupita ku batch.
Mawu Ochokera
Mungafune kupeza njira zachilengedwe kuti muthetse matenda anu odwala matendawa, koma mwachibadwa sizitanthauza kuti ndi zotetezeka kapena zothandiza. Dziwani kuti ogulitsa amasangalala kukugulitsani zinthu zomwe zimapanga malonjezo osadziwika koma sichigwirizana ndi kafukufuku. Nthaŵi zonse mudziŵe wothandizira zaumoyo wanu mankhwala alionse omwe mumagwiritsa ntchito. Amatha kusokoneza mankhwala ena kapena kukulitsa zotsatira zake moopsa. Dokotala wanu amafunika kudziwa izi kuti mutazisintha moyenera.
> Zotsatira:
> Zakudya, Zakudya Zakudya, ndi Kusamba Kwambiri. Matenda a Azimayi. Chiwongola dzanja
> Kudya Chabwino Panthawi Kusamba. Academy of Food and Dietrotics. http://www.eatright.org/resource/health/wellness/healthy-aging/eating-right-during-menopause.
> Zizindikiro za Mwamuna: M'kuzama. Pulogalamu ya National Complementary and Integrative Health. https://nccih.nih.gov/health/menopause/menopausesymptoms.
> Osakhala a Hormonal Njira Zothetsera Kutentha Kwambiri & Kusamuka kwa Mimba. Clinical Cleveland. https://my.clevelandclinic.org/health/articles/non-hormonal-ways-to-cope-with-hot-flashes-and-menopause.