Ukulawula ukuya exesheni ekhaya

Ukuyeka ukuya exesheni kuhlala kungumcimbi wendalo oqhele ukwenzeka phakathi kweminyaka engama-45 nama-55. Emva kokuyeka ukuya exesheni, umntu wasetyhini akanakuphinda akhulelwe.

Kubafazi abaninzi, ixesha lokuya exesheni liza kuyeka kancinci ngokuhamba kwexesha.

• Ngeli xesha, amaxesha akho anokuthi asondele ngakumbi okanye abanzi kakhulu. Le patheni inokuhlala iminyaka eyi-1 ukuya kwe-3.
• Ukuyeka ukuya exesheni kugqityiwe xa ungakhange ube nexesha lonyaka omnye. Ngaphambi kwelo xesha, abafazi baqwalaselwa emva kokuyeka ukuya esikhathini.

Ukuhamba kwakho kokuya esikhathini kunokuma ngesiquphe emva kotyando lokususa ii-ovari, ichemotherapy, okanye unyango oluthile lwehomoni kumhlaza wamabele.

Iimpawu zokuyeka ukuya exesheni zahluka kakhulu. Abanye abantu basetyhini abanampawu, ngelixa abanye benempawu ezimodareyitha ukuya kwezomeleleyo. Kwakhona, abanye abantu basetyhini banokuba neempawu zonyaka omnye ukuya kwemi-2, kwaye abanye banokuba neempawu eziqhubekayo.

Iimpawu eziqhelekileyo zibandakanya:

• Kushushu
• Ukuphazamiseka kwemo
• Iingxaki zesini

Thetha nomboneleli wakho ukuba iimpawu zakho zokuyeka ukuya exesheni zimbi kakhulu. Wena kunye nomboneleli wakho unokulinganisa umngcipheko kunye nezibonelelo zonyango lwehomoni (HRT) ukubona ukuba olu khetho lulungele wena.

Ukuba umboneleli wakho wezempilo umisele i-HRT ngeempawu zokuyeka ukuya exesheni, thabatha la mayeza njengoko eyalelwe. Buza umboneleli wakho ukuba kufuneka wenze ntoni xa uphoswa yidosi.

Xa uthatha iihormoni:

• Landela ngononophelo nomboneleli wakho.
• Buza malunga nokuba ufuna nini iimammograms okanye uvavanyo ukujonga uxinano lwethambo lakho.
• Musa ukutshaya. Ukutshaya kuya kwandisa amathuba okuba amahlwili egazini kwimilenze yakho okanye kwimiphunga yakho.
• Xela nakuphi na ukuphuma kwegazi kwangoko kwangoko. Xela kwakhona ukuphuma kwegazi lokuya exesheni okuza rhoqo okanye okunzima kakhulu.

Olu nyango lulandelayo alunalo ihomoni lunokukunceda ulawule ukukhanya okushushu:

• Nxiba kancinci kwaye ungqengqe. Zama ukugcina okusingqongileyo kupholile.
• Ziqhelise ukuphefumla ngokunzulu, nangaphantsi xa kuvela isibane esishushu. Zama ukuphefumla kathandathu ngomzuzu.
• Zama iindlela zokuphumla ezinje ngeyoga, tai chi, okanye ukucamngca.

Ukujonga into oyityayo okanye oyiphuzayo kunokuphucula iimpawu zakho kwaye kukuncede ulale:

• Yitya ngamaxesha aqhelekileyo ngosuku ngalunye. Yitya ukutya okusempilweni okunamafutha amancinci kwaye kubandakanya iziqhamo kunye nemifuno.
• Ubisi kunye nezinye iimveliso zobisi ziqukethe i-tryptophan, enokukunceda ukulala.
• Ukuba unako, thintela ikofu, iikhola ezinecaffeine, kunye neziselo zamandla ngokupheleleyo. Ukuba awukwazi ukubaphepha, zama ukungabinayo emva kwenxalenye yokuqala yasemva kwemini.
• Utywala bunokwenza ukuba iimpawu zakho zibe mandundu kwaye zihlala zikhokelela kukulala okuphazamisayo.

Inikotini iyavuselela umzimba kwaye iya kwenza kube nzima ukulala. Oku kubandakanya zombini icuba kunye necuba elingenamsi. Ke ukuba uyatshaya, cinga ngokuyeka.

Iklasi yamayeza okulwa uxinzelelo ebizwa ngokuba zii-SSRI ikwabonakalisiwe ukunceda ngemibane eshushu.

Ukoma kwelungu lobufazi kunokuconjululwa ngokusebenzisa ioyile yokuthambisa yamanzi enganyibilikiyo ngexesha lokwabelana ngesondo. MUSA ukusebenzisa ijeli yepetroleum.

• Ngaphezulu kwekhawuntara yokuthambisa yelungu lobufazi ziyafumaneka kwaye zinokunceda ukuphucula ukoma kwelungu lobufazi.
• Buza umboneleli wakho malunga nezithambiso zesini lobufazi.

Emva kokuba ungenayo ixesha lonyaka omnye, awusekho mngcipheko wokukhulelwa. Ngaphambi koko, sebenzisa ulawulo lokuzalwa ukukhusela ukukhulelwa. UNGAYisebenzisi i-oyile yezimbiwa okanye ezinye iioyile ukuba usebenzisa iikhondom, kuba ezi zinokonakalisa iikhondom zelatex okanye uvalo.

Ukuzilolonga kukaKegel kunokunceda kwithoni yemisipha yelungu lobufazi kwaye kukuncede ulawule ukuvuza komchamo.

Ukuqhubeka nokuba nolwalamano ngokwesondo kubalulekile ukugcina impendulo eqhelekileyo ngokwesondo.

Fikelela kwabanye abantu. Fumana umntu omthembileyo (njengomhlobo, ilungu losapho, okanye ummelwane) oza kukumamela kwaye akunike inkxaso. Rhoqo, ukuthetha nje nomntu kuyanceda ukukhulula uxinzelelo kunye noxinzelelo lokuyeka ukuya exesheni.

Fumana umthambo omninzi. Inokukunceda uzive usempilweni kwaye iya kugcina amathambo akho omelele.

Ufuna ikhalsiyam eyaneleyo kunye novithamini D ukuthintela ukuhla kwamathambo (i-osteoporosis):

• Udinga malunga ne-1,200 mg ye-calcium ngosuku ukusuka kwimithombo yokutya okanye kwizongezo. Yitya ukutya okune-calcium ephezulu, enje ngetshizi, imifuno eluhlaza enamagqabi, ubisi olunamafutha asezantsi kunye nolunye ubisi, isalmon, isardadi, kunye ne-tofu, okanye uthathe isongezelelo secalcium. Unokwenza uluhlu lwecalcium ekutya kwakho ukufumanisa ukuba ingakanani ikhalsiyam oqhele ukuyifumana ekutyeni okutyayo. Ukuba uwela ngaphantsi kwe-1,200 mg, yongeza isongezelelo ukwenza okuseleyo.
• Ufuna i-800 ukuya kwi-1 000 ye-IU ye-vitamin D ngemini. Ukutya kunye nokukhanya kwelanga kunika ezinye. Kodwa uninzi lwabasetyhini abaya exesheni kufuneka bathathe izongezo ze vithamin D.
• I-calcium kunye ne-vitamin D izongezelelo zingathathwa njengezongezelelo ezihlukeneyo okanye zidibaniswe njengenye.
• Ukuba unembali yamatye ezintso, thetha nomboneleli wakho kuqala.

Emva kokuyeka ukuya exesheni, umngcipheko womfazi onesifo sentliziyo kunye nokufa icala uyenyuka. Buza umboneleli wakho malunga nento omele uyenze ukulawula uxinzelelo lwegazi, i-cholesterol kunye nezinye izinto ezinobungozi besifo senhliziyo.

Fowunela umboneleli wakho wezempilo ukuba ufumanisa ukuba awukwazi ukulawula iimpawu zakho zokuyeka ukuya exesheni ngononophelo lwasekhaya kuphela.

Biza kwakhona ukuba unayo nayiphi na into engaqhelekanga yokuphuma esikhathini, okanye ukuba unokubona okanye ukopha kuwo wonke unyaka omnye okanye nangaphezulu emva kwexesha lakho lokugqibela.

Ixesha lokugqibela - ukuzikhathalela; Unyango olubuyisela iHormone - ukuzikhathalela; Ukuzikhathalela i-HRT

I-ACOG yokuziqhelanisa neBulletin yeNombolo 141: ulawulo lweempawu zokuyeka ukuya exesheni. IGynecol ebambekayo. Ngo-2014; 123 (1): 202-216. IINKCUKACHA: 24463691 www.ncbi.nlm.nih.gov/pubmed/24463691.

Lobo RA. Ukuyeka ukuya exesheni kunye nokhathalelo lomfazi okhulileyo: i-endocrinology, iziphumo zokunqongophala kwe-estrogen, iziphumo zonyango lwehomoni, kunye nezinye iindlela zonyango. Ku: Lobo RA, Gershenson DM, Lentz GM, Valea FA, ii-eds. Gynecology egqibeleleyo. Umhla wesi-7. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 14.

ISkaznik-Wikiel ME, iTraub ML, iSantoro N. Ukuyeka ukuya exesheni. Ku: Jameson JL, De Groot LJ, de Kretser DM, et al, ii-eds. Endocrinology: Abantu abadala kunye nabantwana. Umhla wesi-7. IPhiladelphia, PA: Elsevier Saunders; 2016: isahl. 135.

Iphaneli yokucebisa ngeNdawo yokuNyanga iHormone yeTyala leHormone 2017. Isiteyitimenti sonyango se-2017 sendawo yokunyanga ye-North American Menopause Society. Ukuyeka ukuya exesheni. Ngo-2017; 24 (7): 728-753. IINKCUKACHA: 28650869 www.ncbi.nlm.nih.gov/pubmed/28650869.