Premenstrual syndrome - ukuzikhathalela

I-Premenstrual syndrome, okanye i-PMS, ibhekisa kwiseti yeempawu ezihlala zihlala:

• Qalisa kwisiqingatha sesibini somjikelo wokuya exesheni komfazi (kwiintsuku ezili-14 okanye ngaphezulu emva kosuku lokuqala lokuya exesheni)
• Yiya kwisithuba seentsuku ezi-1 ukuya kwezi-2 emva kokuba uye exesheni

Ukugcina ikhalenda okanye idayari yeempawu zakho kunokukunceda uchonge iimpawu ezibangela eyona ngxaki. Ukubhala phantsi iimpawu zakho kwikhalenda kunokukunceda uqonde izinto ezinokubangela iimpawu zakho. Inokukunceda umboneleli wakho wezempilo ukuba akhethe indlela eluncedo kakhulu kuwe. Kwidayari okanye kwikhalenda yakho, qiniseka ukurekhoda:

• Uhlobo lweempawu onazo
• Zibukhali kangakanani iimpawu zakho
• Zide kangakanani iimpawu zakho
• Ngaba iimpawu zakho ziphendulile kunyango ozame lona
• Ngeliphi ixesha ngexesha lomjikelo wakho iimpawu zakho zivela

Kusenokufuneka uzame izinto ezahlukeneyo ukuze unyange iPMS. Ezinye izinto ozizamayo zinokusebenza, kwaye ezinye zisenokungasebenzi. Ukugcina umkhondo weempawu zakho kunokukunceda ufumane unyango olusebenza kakuhle kuwe.

Indlela yokuphila esempilweni linyathelo lokuqala lokulawula iPMS. Kubafazi abaninzi, utshintsho kwindlela yokuphila bodwa banele ukulawula iimpawu zabo.

Utshintsho kwinto osela okanye oyityayo lunokunceda. Ngexesha lesibini lomjikelo wakho:

• Yitya ukutya okusempilweni okubandakanya iinkozo ezininzi, imifuno kunye neziqhamo. Unayo ityuwa encinci okanye iswekile.
• Sela iziselo ezininzi njengamanzi okanye ijusi. Gwema iziselo ezinxilisayo, utywala, okanye nantoni na ene-caffeine kuyo.
• Yitya rhoqo, izidlo ezincinci okanye amashwamshwam endaweni yezidlo ezi-3 ezinkulu. Yiba nento oyityayo ubuncinci qho kwiiyure ezintathu. Kodwa musa ukutya kakhulu.

Ukufumana imithambo rhoqo kuyo yonke le nyanga kunganceda ekunciphiseni ukuba zimbi kangakanani iimpawu zakho ze-PMS.

Umboneleli wakho unokucebisa ukuba uthathe iivithamini okanye izongezo.

• Vitamin B6, calcium, kunye nemagnesium inokucetyiswa.
• Izongezo zeTryptophan zinokuba luncedo. Ukutya ukutya okune-tryptophan kunokunceda. Ezinye zezi mveliso zobisi, iimbotyi zesoya, iimbewu, ityhuna kunye neentlanzi.

Ukuthomalalisa iintlungu, njenge-aspirin, ibuprofen (Advil, Motrin, kunye nezinye), naproxen (Naprosyn, Aleve), kunye namanye amayeza anokunceda iimpawu zentloko ebuhlungu, umqolo obuhlungu, ukuxinana nokuya exesheni, kunye nokuthamba kwebele.

• Xelela umboneleli wakho ukuba uthatha la mayeza kwiintsuku ezininzi.
• Umboneleli wakho unokumisela amayeza eentlungu aqine ngakumbi ukuba abambe cramping.

Umboneleli wakho unokumisela iipilisi zolawulo lokuzalwa, iipilisi zamanzi (i-diuretics), okanye amanye amayeza ukunyanga iimpawu.

• Landela umkhombandlela wokubathatha.
• Buza malunga neziphumo ebezingalindelekanga ezinokubakho kwaye uxelele umboneleli wakho ukuba unayo.

Kwabafazi abathile, i-PMS ichaphazela imeko yabo kunye neepateni zokulala.

• Zama ukulala ngokwaneleyo inyanga yonke.
• Zama ukutshintsha iindlela zakho zokulala ebusuku ngaphambi kokuba uthathe iziyobisi ukukunceda ulale. Umzekelo, yenza imisebenzi ethe cwaka okanye umamele umculo opholileyo ngaphambi kokuba ulale.

Ukunciphisa uxinzelelo noxinzelelo, zama:

• Ukuphefumla ngokunzulu okanye ukuzilolonga kwezihlunu
• IYoga okanye olunye umthambo
• Ukuphulula

Buza umboneleli wakho malunga namayeza okanye uthethe unyango ukuba iimpawu zakho ziba zibi.

Fowunela umnikezeli wakho ukuba:

• I-PMS yakho ayipheli ngokuzinyanga ngokwakho.
• Unamaqhuma amatsha, angaqhelekanga, okanye atshintshayo kwizicubu zakho zebele.
• Ukhuphe kwingono yakho.
• Unempawu zokudakumba, njengokuziva ubuhlungu kakhulu, ukukhathazeka lula, ukwehla okanye ukutyeba, iingxaki zokulala nokudinwa.

PMS - ukuzikhathalela; Ukuphazamiseka kwangaphambi kokuya exesheni-ukuzikhathalela

• Uncedo lokonwaba exesheni

I-Akopians AL. Isifo se-premenstrual syndrome kunye ne-dysmenorrhea. Ku: Mularz A, Dalati S, Pedigo R, ii-eds. Iimfihlo ze-Ob / Gyn. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2017: isahluko 2.

U-Katzinger J, u-Hudson T. Isifo sokuqala. Ku: Pizzorno JE, Murray MT, ii-eds. Incwadi yesifundo seyeza. Umhla we-5. IPhiladelphia, PA: Elsevier; 2021: isahluko 212.

IMendiratta V, iLentz GM. I-dysmenorrhea yaseprayimari neyesekondari, i-premenstrual syndrome, kunye ne-premenstrual dysphoric disorder: i-etiology, isifo, isifo. Ku: Lobo RA, Gershenson DM, Lentz GM, Valea FA, ii-eds. Gynecology egqibeleleyo. Umhla wesi-7. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 37.

• Isifo esandulela ukuya exesheni