Utshintsho lomzimba kunye neHormonal ekuyekeni ukuya exesheni

Umxholo

• Izigaba kunye notshintsho lwehomoni kwiMenopause
• Utshintsho ngokwasemzimbeni lokuyeka ukuya exesheni kunye nendlela yokujongana nazo
• 1. Amaza obushushu
• 2. Ulusu
• 3. Iinwele
• 4. Ukuqokelela kwamafutha esiswini
• 5. Intliziyo kunye nemithambo yegazi
• 6. Amathambo
• 7. Imisipha namalungu
• 8. Imo iyatshintsha
• 9. Kunzima ukugxila
• 10. Ukuphuthelwa

Ekuyekeni ukuya exesheni, ii-ovari ziqala ukuvelisa i-estrogen encinci kunye neprogesterone kwaye oku kuncipha kuyeka ukuya exesheni. Ngenxa yoko, kubakho i-osteoporosis, ukufumba kwamafutha esinqeni, kwaye ulusu neenwele ziyoma kwaye zilahle ukukhanya kwazo. Ngenxa yotshintsho olwenzeka kwi-hypothalamus, kuvela ubushushu obomileyo kunye nokomisa kwilungu lobufazi, kunye nokwehla kwe-dopamine kunye ne-serotonin, ukuphazamiseka kwemood kunye neempawu zokudakumba ziyavela.

Olu tshintsho lwehomoni lucwangciselwe ukuba lwenzeke kubomi bomfazi kwiminyaka engama-50 ubudala, kodwa zinokubonakala ngaphambi kwama-40, nangona ziqhelekile phakathi kweminyaka engama-45-55 ubudala. Ukuyeka ukuya exesheni kubonakaliswa kukungabikho exesheni konyaka omnye, kodwa eyona nto ixhaphakileyo kukuba ngaphambi kokuyeka, ukuya exesheni akuqhelekanga, kukwanda kokuhamba kwegazi kunye nemijikelezo emifutshane kakhulu okanye emide kakhulu.

Izigaba kunye notshintsho lwehomoni kwiMenopause

Ukuyeka ukuya exesheni kuxa umntu obhinqileyo ehamba unyaka omnye engayi exesheni, kodwa oku akwenzeki ngequbuliso, kukho ixesha lotshintsho elinokuhlala iminyaka emi-2-5. Eli nqanaba lotshintsho lingahlulwa njenge:

• Ngaphambi kokuyeka ukuya exesheni: ixesha apho umfazi esiya exesheni ngesiqhelo, iihomoni azikanciphi, kodwa iimpawu ezinjengokucaphuka, ulusu olomileyo kunye nokuqaqanjelwa bubuthongo;
• Ixesha lokuphela kwexesha: ikwabizwa ngokuba yi-climacteric, ibandakanya lonke ixesha ngaphambi nasemva kokuya exesheni, ukusukela kwixesha apho iihomoni ziqala ukuncipha;
• Emva kwexesha: ibandakanya inxenye yesiphelo, kwaye iqala ngosuku olulandelayo emva komhla wokugqibela wexesha lakho lokugqibela.

Njengokuba ubungakanani kunye nomgangatho wamaqanda uncipha, emva kweminyaka engama-45, ii-ovari ziqala ukuvelisa iihomoni ezincinci, ezikhokelela ekwehleni kweprogesterone kunye ne-estrogen egazini. Ngenxa yoku, umzimba womfazi uhlangabezana nezi nguqu zilandelayo:

• Ngaphambi kokuyeka ukuya exesheni: I-estrogen ifikelela kwelona nani likhulu embindini wokuya exesheni, emva koko iwele emva kwe-ovulation, ngelixa amanqanaba eprogesterone eqala ukunyuka. Ukuba iqanda alichunyiswanga, zombini i-estrogen neprogesterone ziyehla ngesiquphe, nto leyo ebangela ukuba aye exesheni.
• Ixesha lokuphela kwexesha: I-estrogen iyaqhubeka ukuveliswa zii-ovari, kodwa i-ovulation ayenzeki rhoqo ngenyanga, ke akusoloko kukho iprogesterone egazini kwaye nanini na kungekho progesterone, akukho sexesheni.
• Emva kwexesha: ii-ovari azisavelisi i-estrogen okanye iprogesterone, kwaye ngenxa yoko akukho sexesheni.

Utshintsho ngokwasemzimbeni lokuyeka ukuya exesheni kunye nendlela yokujongana nazo

Ukunqongophala kwe-estrogen egazini kuchaphazela amalungu kunye neenkqubo, kubangela utshintsho kulusu, iinwele kunye namathambo. Ngokubanzi, ukulwa nezi mpawu kunye nokuphucula umgangatho wobomi wowasetyhini, unyango olucetyiswayo lwehormone okanye isongezo sendalo ngesoya kuyacetyiswa, njengoko iqulethe i-phytoestrogens enika umzimba amathamo amancinci ehomoni afana ne-estrogen eveliswa ngumzimba, ecutha iimpawu yokuyeka ukuya exesheni. Ukongeza, kubalulekile ukukhetha ukutya okunezinto eziphilayo ezityebile kwii-phytohormones, ezinje ngee-yam.

Jonga le vidiyo ilandelayo ngendlela yokuya exesheni ngokutyibilikayo:

Apha ngezantsi kukho utshintsho emzimbeni kunye nendlela yokujongana nayo nganye:

1. Amaza obushushu

Ukutsha kushushu kunokwenzeka kaninzi ngemini, kushiye ulusu lomfazi lufumile. Kungenxa yokuba ubuchwephesha bobuchwephesha butshintsha indawo yokulawula ubushushu, eyi-hypothalamus. Indawo yolawulo lobushushu emzimbeni iyatshintsha, ebangela ukwanda kwemithambo yegazi nokubila.

Kwenziwe ntoni: Ukufakwa endaweni kweHormone kubalulekile, kodwa ukunxiba impahla elula kunye nokuba netawuli esondeleyo kunokuba luncedo ekuzomiseni xa kufuneka njalo. Ukuba nendawo enomoya ongcolileyo, ifeni okanye umoya opholileyo kwezona ndawo zishushu sisicwangciso-qhinga esihle sokuziva ulungile ekhaya. Bona ezinye iinketho apha.

2. Ulusu

Ulusu luyoma, luye lucekeceke luze lucutheke kakhulu, luye luvaleke ngakumbi elangeni, lube namathuba amakhulu okuba amabala amnyama abonakale kwiindawo ezivezwe lilanga, kunye nomonakalo omkhulu, njengomhlaza wolusu. Abanye abantu basetyhini banokuba nolusu olunamafutha kunye namaqhakuva, ngenxa yokunyuka kwe testosterone ebangela ukuba amadlala asebenza ngokuqaqamba avelise ioyile eninzi.

Kwenziwe ntoni: Isithambisi somzimba kufuneka sihlale sisetyenzisiwe emva kokuhlamba, khetha ukuhlamba ngamanzi abandayo, sebenzisa isepha yolwelo okanye isenzo sokuthambisa kwaye uphephe ukuvezwa ngumoya. Ukusombulula ukutyeba kolusu lobuso, ukukhutshwa kobuso ebusweni kufanele kwenziwe veki nganye, kwaye ulusu kufuneka lucocwe yonke imihla, kusetyenziswa ijeli yokuthambisa yonke imihla. Ukomisa ijel yamaqhakuva kunokunceda ukomisa amaqhakuva ngokukhawuleza. Ukongeza, izithambiso ezichasene nemibimbi zamkelekile ukunceda ukuqinisa ulusu. Bona ezinye iinketho apha.

3. Iinwele

Kukho ukutyekela kokulahleka kweenwele kunye nokubonakala kweenwele kwiindawo ezingaqhelekanga, njengobuso, isifuba kunye nesisu. Olunye uboya obulahlekileyo abuthathelwa indawo kuba uboya bezinwele buyayeka ukusebenza, kungoko ke lo mfazi unokuba neenwele ezibhityileyo. Iinwele nazo ziba brittle ngakumbi kwaye zibonakale, ngenxa yobukho be testosterone ejikeleza egazini, ngaphandle kwe-estrogen.

Kwenziwe ntoni: I-capillary hydration kufuneka yenziwe qho ngeveki ngeemveliso zokuthambisa, ezinjengeavokhado okanye ioyile yeArgan. Ukufaka i-serum kwimisonto emanzi emva kokuhlamba kunokunceda ukudibanisa i-cuticles kwiziphelo zeenwele, ngomngcipheko omncinci wokuqhekeka kunye nokuqhekeka. Indlela yokuthambisa iintlobo ezahlukeneyo zeenwele.

4. Ukuqokelela kwamafutha esiswini

Kukho utshintsho kubume bomzimba womfazi, kwaye amanqatha ebekwe ngaphambili esinqeni nasemathangeni, aqala ukubekwa kummandla wesisu. Ukongeza, imetabolism yomzimba iyancipha kancinci kancinci, kunye notyekelo olukhulu lokuqokelela amanqatha.

Kwenziwe ntoni: Kuyimfuneko ukunciphisa ukusetyenziswa kokutya okunotyebileyo kumanqatha kunye neswekile, kunye nokunyusa inqanaba lomsebenzi womzimba. Ukuzivocavoca okuqinisa umqolo wakho kunye ne-abs kuyacetyiswa ngokukodwa, kodwa i-aerobics enjengokubaleka kunye nokuhamba ngebhayisikile nayo ilungile ekuvuseleleni ukutshiswa kwamafutha asekhaya. Jonga indlela yokuphulukana nesisu xa uyeka ukuya exesheni.

5. Intliziyo kunye nemithambo yegazi

Ngenxa yokwehla kwe-estrogen kukho umngcipheko owandayo wesifo sentliziyo kuba i-estrogen iphucula ukusebenza kwentliziyo ngokwandisa amandla okupompa igazi ngokufanelekileyo, ukongeza, ikwagcina imithambo yegazi eguqukayo ihluthisiwe kwaye uxinzelelo luphantsi. Ke, ngokuncipha kwayo, intliziyo ayisebenzi kakuhle kwaye imithambo yegazi ithande ukuqokelela ngakumbi iiplagi ze-atheroma, ngenxa yoko, kukho umngcipheko omkhulu wokubanjwa.

Kwenziwe ntoni: Ukutshintshwa kweHormone kunokunciphisa umngcipheko wokuhlaselwa yintliziyo.

6. Amathambo

Amathambo aba ethe-ethe ngakumbi aze aphuke, imeko ekuthiwa yi-osteoporosis, kuba uxinzelelo olusezantsi lwe-estrogen lwenza amathambo abe novakalelo ngakumbi kwisenzo separathyroid, esenza ukuba amathambo aqhekeke ngokulula xa aye exesheni. Mncinci, abafazi abamhlophe ngabona banamathuba okuba baphathwe yi-osteoporosis, kuba i-estrogen ikwaveliswa ziiseli ezinamanqatha, ezigcina zithanda amathambo omelele.

Kwenziwe ntoni: Ukongeza ekusebenziseni i-calcium engaphezulu, ugqirha wakho okanye isondlo unokucebisa ukongeza i-calcium kunye ne-vitamin D. Ukuzivocavoca rhoqo kwakhona isicwangciso esihle. Jonga ezinye iingcebiso kule vidiyo:

7. Imisipha namalungu

Njengoko i-estrogen inciphile kwaye inceda ukufunxeka kwe-calcium egazini, kukho i-estrogen encinci kwaye kukho i-calcium encinci yokusebenza kwemisipha. Ke, abasetyhini banokuba namava enkampu ebusuku.

Kwenziwe ntoni: Kuyacetyiswa ukuba kwandiswe ukusetyenziswa kokutya okune-calcium kunye nokuziqhelanisa nokuzilolonga umzimba njengoqeqesho lobunzima okanye olunye umthambo onefuthe kwithambo, njengokubaleka, kuba ifuthe lithanda ukubuyiswa kwethambo.

8. Imo iyatshintsha

Ukwehla kwe-estrogens kuchaphazela imeko yabasetyhini kuba umzimba uqala ukuvelisa i-serotonin encinci kunye nedopamine, enxulunyaniswa neempawu ezinje ngokudana, ukudandatheka kunye nokudakumba.

Kwenziwe ntoni: Omnye wabavelisi abakhulu be-serotonin ngamathumbu, ke ngokuqinisekisa ukusebenza kakuhle kwamathumbu ngokuzivocavoca, ukusela amanzi ngokufanelekileyo kunye nokusebenzisa ifayibha, kunokwenzeka ukuba ukonyuka kokuziva ulungile. Ukwenza imisebenzi oyithandayo kuyanceda ekwandiseni impilo-ntle yakho.

9. Kunzima ukugxila

Kweli nqanaba, owasetyhini unokuba nakho ukubanakho ukugxila, ukusilela kwimemori yexesha elifutshane kunye nokulahleka kwengqwalaselo. Kungenxa yokuba i-estrogen inefuthe lomsebenzi wobuchopho, osebenza kwimithambo yegazi, kunye nengqondo. I-Estrogen ikwasebenza kwii-neurotransmitters, ezibalulekileyo kwimemori.

Kwenziwe ntoni: Ugqirha okanye isondlo sokutya unokucebisa u-omega 3 ukongezwa okuphucula ukusebenza kwengqondo. Ukuziqhelanisa nokuzivocavoca ingqondo njenge-sudoku, iphazili kunye nokhangelo lwamagama kukwabonakalisiwe ngenxa yokuba inkuthazo yengqondo, kokukhona isebenza ngcono.

10. Ukuphuthelwa

Ukunqongophala kwe-estrogen kukhokelela kubilo lwasebusuku olunokubangela ukuvuka rhoqo, ukongeza kwisifo semilenze esingazinzanga esinokuqala ukubonakala.

Kwenziwe ntoni: Iti ye-Passionflower inokuzolisa uxinzelelo kwaye ikuncede ulale ngcono, njengee-capsules ze-valerian, kwaye kuyacetyiswa ukuba uthathe i-150-300 mg ngaphambi kokulala. Bona ezinye iinketho apha.