Amaqhinga ama-6 okumisa ngokukhawuleza iicramps zokuya exesheni
Umxholo
- 1. Amanzi ashushu anyanzela isisu
- 2. Thatha iti yejinja kunye nevalerian
- 3. Sebenzisa amanqaku e-reflexology
- 4. Ukwenza umthambo kwi-colic
- 5. Musa ukusela icaffeine okanye utywala
- 6. Kuphephe ukutya iilekese nokutya okulula
Ukunciphisa isinqe sokuya exesheni, esihlala sibangela iintlungu eziqatha, ukungonwabi okanye ukungonwabi rhoqo kwabasetyhini, iingcebiso ezilungileyo zokwenza ekhaya zibandakanya: ukubeka ibhegi yamanzi afudumeleyo esiswini, ukusela iti yejinja kunye nevalerian okanye ukuphelisa i-caffeine ekutyeni, umzekelo.
Nangona kunjalo, ukuba iicramps zibuhlungu kwaye zihlala zikhona, kuyacetyiswa ukuba ubonane nogqirha wabasetyhini ukuze uchonge ukuba ngaba ukhona na omnye unobangela, ofana ne-endometriosis, ofuna ukunyangwa, okanye ukuqala unyango ngamachiza ekhemesti, ngakumbi iziyobisi ezichasayo .
Iingcebiso zokunciphisa ngokwendalo ukuxhuzula kokuya exesheni kubandakanya:
1. Amanzi ashushu anyanzela isisu
Le ndlela indala kakhulu, kodwa ikwasebenza kakhulu ekuncedeni izihlunu zommandla wesisu kunye nokunciphisa iintlungu ze-colic.
Ukwenza obu buchule beka nje ibhegi yamanzi afudumeleyo okanye indawo efudumeleyo esiswini, kwindawo yecramp kwaye ushiye imizuzu eli-10 ukuya kweli-15. Ukuba ibhegi ishushu kakhulu, mayipholise kancinci kwaye ikhusele ulusu kunxibelelwano ngqo ngokubeka isiziba sempahla, okanye ilaphu, phakathi kwengxowa nolusu.
2. Thatha iti yejinja kunye nevalerian
Kukho iti ezininzi ezineepropathi ezinokunceda ekuthomaliseni ukuxilana exesheni, nangona kunjalo, izityalo ezibini ezibonakala ngathi zinempembelelo enkulu ekuthomalaliseni ukungonwabi yijinja kunye neValerian, enokudityaniswa kwiti enye ukuze isebenze ngakumbi.
Ukwenza oku, yenza nje iti ngokubeka i-2 cm yengcambu yejinja nge-1 ithisipuni yengcambu ye-valerian kwi-250 mL yamanzi abilayo kwaye mayime imizuzu eli-10 ukuya kweli-15. Emva koko uxinzeleleke, vumela ukuba ushushu kwaye usele izihlandlo ezi-2 ukuya kwezi-3 ngosuku.
Le ti idibanisa amandla okulwa nokudumba kwejinja kunye nesiphumo sokuphumla se-valerian, evumela ukukhulula iintlobo ezahlukeneyo zokungahambi kakuhle exesheni, kubandakanya neekram. Ukongeza, ngenxa yokuba iqulethe i-valerian, le iti inokuba yinto efanelekileyo kubantu ababhinqileyo abaphethwe luxinzelelo ngexesha lokuya exesheni, umzekelo.
Jonga ezinye iindlela zonyango lwasekhaya ukunyanga iicramps.
3. Sebenzisa amanqaku e-reflexology
I-Reflexology lunyango lwendalo olusebenzisa uxinzelelo kwamanye amalungu omzimba ukulwa iintlungu kunye nokukhulula ezinye iintlobo zeempawu. Njengoko kuyinto eqhelekileyo, inezichaso ezimbalwa kwaye, ke, inokusetyenziswa nangowuphi na umfazi ekhaya.
Elinye lawona manqaku abalulekileyo okunciphisa ukungonwabi okubangelwa ziicramps zokuya exesheni yindawo ethi "Mansion Cottage", ebekwe kumgca nje ongaphezulu kwendawo ye-pelvic, apho isisu sidibana nemilenze, njengoko kubonisiwe emfanekisweni.
Sebenzisa eli nqaku, beka nje uxinzelelo olukhanyayo kwindawo leyo, usebenzisa intende yesandla sakho okanye umnwe, kwaye, ukugcina uxinzelelo, yenza umyalezo omncinci wesetyhula, imizuzu emi-5 ukuya kweli-10.
4. Ukwenza umthambo kwi-colic
Olunye uqeqesho olunceda ukunciphisa iicramps zokuya exesheni kunokuba:
- Ukuzivocavoca 1: lala ngomqolo kwaye uzise amadolo esifubeni sakho, ubambe imilenze yakho ngezandla zakho;
- Ukuzivocavoca 2: ulele ngomqolo, zisa iinyawo zakho kunye uzitsale zikufutshane neempundu zakho, usasaze imilenze yakho ngaphandle.
Ukongeza, ukwenza umthambo rhoqo kukhupha ii-endorphins, ezisebenza njengesiqabu seentlungu zendalo kunye nokuphucula imeko yeemvakalelo. Ke ngoko, ukuzilolonga rhoqo, njengokuhamba, ukuqubha, iyoga okanye ukuhamba ngebhayisikile, umzekelo, kunokunceda ukunqanda okanye ukunciphisa iicramps.
Bona ezinye izikhundla kunye nokuthanjiswa okunceda ukukhulula iicramps.
5. Musa ukusela icaffeine okanye utywala
I-caffeine ekhoyo kwikofu, iti, iziselo zamandla kunye neetshokholethi, kunye notywala, zizinto ezibonakala ngathi zonyusa ubukhulu be-colic kuninzi lwabasetyhini. Ngesi sizathu, kubalulekile ukurhoxisa, okanye ubuncinci, ukunciphisa ukusetyenziswa kolu hlobo lokutya ekutyeni, ngexesha leengxaki.
6. Kuphephe ukutya iilekese nokutya okulula
Ukutya okuswiti kunye nokunencasa kubangela ukudumba kunye nokugcina amanzi, ukwandisa ukubonakala kweempawu zokuya exesheni. Ngesi sizathu, kubalulekile ukuba nokutya okunezondlo, ukuzama ukunqanda iilekese ezigqithileyo kunye nokutya okutyayo kunye nokutya imifuno, iziqhamo, inkukhu kunye nentlanzi, kunye nokutya okuncinci kunye nekhefu phakathi kwazo.
Bona ezinye iingcebiso zokunciphisa iimpawu ze-PMS:
Ngokulandela ezi ngcebiso kunokwenzeka ukuba ufumane intuthuzelo enkulu ngexesha lokuya exesheni, ukongeza kumgangatho wobomi obungcono. Ukuba iicramps ziqatha, ugqirha wezamazinyo kufuneka abonisane naye ukuba anike amayeza okuthomalalisa iintlungu okanye antispasmodic.