Isifo esandulela ukuya exesheni

I-Premenstrual syndrome (PMS) ibhekisa kuluhlu olubanzi lweempawu. Iimpawu ziqala ngesiqingatha sesibini sokuya exesheni (iintsuku ezili-14 okanye nangaphezulu emva kosuku lokuqala lokuya esikhathini). Ezi zihlala zihamba iintsuku ezi-1 ukuya kwezi-2 emva kokuba sexesheni liqalile.

Oyena nobangela we-PMS akaziwa. Utshintsho kumanqanaba ehomoni yobuchopho angadlala indima. Nangona kunjalo, oku akuqinisekiswanga. Abasetyhini abane-PMS banokuphendula ngokwahlukileyo kwezi hormone.

I-PMS inokunxulunyaniswa nemeko yezentlalo, yenkcubeko, yendalo kunye neyengqondo.

Uninzi lwabafazi bafumana iimpawu ze-PMS ngexesha lokuzala kwabo. I-PMS yenzeka rhoqo kwabafazi:

• Phakathi kweminyaka engama-20 ukuya kwengama-40
• Ngubani obenomntwana omnye ubuncinane
• Ngembali yobuqu okanye yosapho yoxinzelelo olukhulu
• Ngembali yoxinzelelo lwasemva kokubeleka okanye ukungahambi kakuhle kwemood

Iimpawu zihlala zisiba mbi ngasekupheleni kweminyaka yama-30 ukuya kuma-40 xa kusondela ixesha lokuyeka ukuya exesheni.

Ezona mpawu zixhaphakileyo ze-PMS zibandakanya:

• Ukuqunjelwa okanye ukuziva u-gassy
• Ukuthamba kwebele
• Ukuqaqadeka
• Ukuqunjelwa okanye urhudo
• Iminqweno yokutya
• Intloko ebuhlungu
• Ukunyamezelana okuncinci kwemisindo kunye nezibane

Ezinye iimpawu zibandakanya:

• Ukudideka, ingxaki yokugxila, okanye ukulibala
• Ukudinwa kunye nokuziva ucotha okanye ukonqena
• Ukuziva ulusizi okanye ukungabi nathemba
• Ukuziva uxinzelelo, unxunguphalo, okanye ubungqongqo
• Ukucaphuka, ubundlongondlongo, okanye ukuba ndlongondlongo, ngomsindo ophuma kuye okanye kwabanye
• Ukuphulukana nokuqhuba ngesondo (kunokunyuka kwabafazi abathile)
• Ukuhamba kweemvakalelo
• Ukugweba ngokungafanelekanga
• Ukungaziphathi kakuhle, iimvakalelo zokuziva unetyala, okanye uloyiko olonyukayo
• Iingxaki zokulala (ukulala kakhulu okanye okuncinci)

Akukho miqondiso ithile okanye uvavanyo lwelebhu olunokufumanisa i-PMS. Ukulawula ezinye izinto ezinokubangela iimpawu, kubalulekile ukuba ube:

• Gcwalisa imbali yonyango
• Uvavanyo lomzimba (kubandakanya uvavanyo lwe-pelvic)

Ikhalenda yeempawu inokunceda abafazi babone ezona mpawu zinzima. Oku kuyanceda ekuqinisekiseni ukuxilongwa kwe-PMS.

Gcina idayari yemihla ngemihla okanye ungene ubuncinane iinyanga ezintathu. Rekhoda oku:

• Uhlobo lweempawu onazo
• Banzima kangakanani
• Zide kangakanani

Olu rekhodi luya kunceda wena kunye nomboneleli wakho wezempilo ukuba ufumane olona nyango lulungileyo.

Indlela yokuphila esempilweni linyathelo lokuqala lokulawula iPMS. Kubafazi abaninzi, iindlela zokuphila zihlala zanele ukulawula iimpawu. Ukulawula i-PMS:

• Sela iziselo ezininzi njengamanzi okanye ijusi. Musa ukusela iziselo ezibandayo, utywala, okanye ezinye iziselo ezinecaffeine. Oku kuya kunceda ukunciphisa ukubola, ukugcinwa kwamanzi kunye nezinye iimpawu.
• Yitya ukutya okuncinci rhoqo. Musa ukuya ngaphezulu kweeyure ezi-3 phakathi kwamaqebengwana Kuphephe ukutya kakhulu.
• Yitya ukutya okunezondlo. Faka iinkozo ezongezelelekileyo, imifuno, kunye neziqhamo kwisidlo sakho. Nciphisa ukutya ityuwa neswekile.
• Umboneleli wakho unokucebisa ukuba uthathe izongezo zesondlo. I-Vitamin B6, i-calcium, kunye ne-magnesium zihlala zisetyenziswa. I-Tryptophan, efumaneka kwiimveliso zobisi, nayo ingaluncedo.
• Fumana umthambo rhoqo we-aerobic kuyo yonke inyanga. Oku kunceda ukunciphisa ubunzima beempawu ze-PMS. Yenza umthambo rhoqo kwaye ube nzima ngeeveki xa unePMS.
• Zama ukutshintsha iindlela zakho zokulala ebusuku ngaphambi kokuba uthathe iziyobisi kwiingxaki zokulala.

Iimpawu ezinje ngeentloko, umqolo obuhlungu, ukubamba sexesheni, kunye nokuthamba kwebele kunokunyangwa nge:

• I-Aspirin
• Ibuprofen
• Ezinye ii-NSAID

Iipilisi zolawulo lokuzalwa zinganciphisa okanye zonyuse iimpawu ze-PMS.

Kwiimeko ezinzima, amayeza anyanga uxinzelelo kunokuba luncedo. I-anti-depressants eyaziwa ngokuba yi-serotonin reuptake inhibitors (SSRIs) ekhethiweyo ihlala izanywa kuqala. Ezi zibonisiwe ziluncedo kakhulu. Unokufuna nengcebiso kumcebisi okanye ngonyango.

Amanye amayeza onokuwasebenzisa aquka:

• Iziyobisi ezichasene noxinzelelo loxinzelelo olukhulu
• I-diuretics, enokukunceda ukugcina ukugcwala okunamandla, okubangela ukuqunjelwa, ukuthamba kwebele, kunye nokuzuza ubunzima

Uninzi lwabasetyhini abanyangelwa iimpawu ze-PMS bafumana isiqabu esifanelekileyo.

Iimpawu ze-PMS zinokuba nzima ngokwaneleyo ukukuthintela ekusebenzeni ngesiqhelo.

Izinga lokuzibulala kwabasetyhini abanokudakumba liphezulu kakhulu kwisiqingatha sesibini somjikelo wokuya esikhathini. Ukuphazamiseka kwemood kufuneka kufunyaniswe kwaye kunyangwe.

Yenza idinga nomnikezeli wakho ukuba:

• I-PMS ayipheli ngokuzinyanga ngokwakho
• Iimpawu zakho zinzima kangangokuba zinciphisa amandla akho okusebenza
• Uziva ngathi ufuna ukuzenzakalisa okanye wenzakalise abanye

PMS; Ukuphazamiseka kwangaphambi kokuya esikhathini; PMDD

• Ukuqunjelwa kwangaphambili
• Ukunceda iPMS

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