Indlela yokujongana nexhala ngaphambi kwexesha lakho

Umxholo

• Kutheni isenzeka?
• Ngaba ingangumqondiso wenye into?
• PMDD
• PME
• Ngaba ikhona into endinokuyenza?
• Izinto zokunciphisa
• Ngaba ikhona indlela yokuthintela oku?
• Ngaba ndifanele ndibone ugqirha?
• Umgca wezantsi
• Ukuhamba okuNengqondo: I-15 yemizuzu yokuhamba kweYoga yoxinzelelo

Ixesha likufumene emaphethelweni? AWUKHO wedwa. Nangona usenokuva okuncinci malunga neekram kunye nokudumba, uxinzelelo luphawu lwePMS.

Ukuxhalaba kunokuthatha iifom ezahlukeneyo, kodwa kuhlala kubandakanya:

• ukukhathazeka ngokugqithiseleyo
• uvalo
• uxinzelelo

I-Premenstrual syndrome (i-PMS) ichazwa njengoludibaniso lweempawu zomzimba kunye nezengqondo ezenzeka ngexesha lesigaba somjikelo wakho. Isigaba se-luteal siqala emva kokuvuthwa kwaye siphela xa ufumana ixesha lakho-elihlala malunga neeveki ezi-2.

Ngeli xesha, uninzi luba namava okutshintsha kwemood Ukuba iimpawu zakho zinzima, zingabonisa ukuphazamiseka okungathí sina, njenge-premenstrual dysphoric disorder (PMDD).

Funda ukuze ufunde ngakumbi malunga nokuba kutheni ixhala lisenzeka ngaphambi kwexesha lakho kunye nendlela yokulawula.

Kutheni isenzeka?

Nakule nkulungwane yama-21, iingcali azinakuziqonda kakuhle iimpawu kunye neemeko zangaphambi kokuya exesheni.

Kodwa uninzi lukholelwa ukuba iimpawu ze-PMS, kubandakanya nexhala, zifika ngokuphendula kumanqanaba atshintshayo e-estrogen kunye neprogesterone. Amanqanaba ala mahomoni okuzala ayenyuka kwaye ehla kakhulu ngexesha lesigaba sokuya exesheni.

Ngokusisiseko, umzimba wakho ulungiselela ukukhulelwa ngokwandisa imveliso yehomoni emva kwe-ovulation. Kodwa ukuba iqanda alifaki, loo manqanaba ehomoni ayahla kwaye ufumana ixesha lakho.

Le rollercoaster yehomoni inokuchaphazela ii-neurotransmitters kwingqondo yakho, njenge-serotonin kunye ne-dopamine, enxulunyaniswa nolawulo lwemood.

Oku kungachaza iimpawu zengqondo, ezinje ngoxinzelelo, uxinzelelo kunye nokutshintsha kwemozulu, ezenzeka ngexesha le-PMS.

Akucaci ukuba kutheni i-PMS ibetha kakhulu abanye abantu kunabanye. Kodwa abanye abantu banokubakho ekuguqukeni kwehomoni kunabanye, mhlawumbi ngenxa yemfuza.

Ngaba ingangumqondiso wenye into?

Ukuxhalaba kwangaphambili kwangaphambi kokuya exesheni ngamanye amaxesha kunokuba luphawu lokuphazamiseka kwangaphambi kokuya exesheni (PMDD) okanye ukuqaqanjelwa kwangaphambili (PME).

PMDD

I-PMDD sisifo sengqondo esichaphazela ukuya kuthi ga kwipesenti ezintlanu zabantu abaya exesheni.

Iimpawu zihlala zinzima ngokwaneleyo ukuba zingaphazamisa ubomi bakho bemihla ngemihla kwaye zinokubandakanya:

• iimvakalelo zokucaphuka okanye umsindo ezihlala zichaphazela ubudlelwane bakho
• iimvakalelo zosizi, ukungabi nathemba, okanye ukuphelelwa lithemba
• iimvakalelo zempixano okanye uxinzelelo
• uziva usecaleni okanye utshixe phezulu
• Ukutshintsha kwemood okanye ukukhala rhoqo
• ukuncipha komdla kwimisebenzi okanye kubudlelwane
• ingxaki yokucinga okanye ukugxila
• ukudinwa okanye amandla aphantsi
• ukuthanda ukutya okanye ukuzinkcinkca ngotywala
• ingxaki yokulala
• ndiziva ndingalawuleki
• iimpawu zomzimba, ezinje ngecramp, ukudumba, isifuba, iintloko, kunye nentlungu edibeneyo okanye yemisipha

I-PMDD inxulunyaniswa ngokusondeleyo nokuphazamiseka kwempilo yezengqondo. Ukuba unembali yobuqu okanye yosapho yoxinzelelo okanye yoxinzelelo, unokuba semngciphekweni omkhulu.

PME

I-PME inxulumene ngokusondeleyo ne-PMDD. Kwenzeka xa imeko esele ikho, enje ngengxaki yoxinzelelo ngokubanzi, iyomelela ngexesha lesigaba somjikelo wakho.

Ezinye iimeko esele zikho ezinokuthi zivele ngaphambi kwexesha lakho zibandakanya:

• ukudakumba
• ukuphazamiseka koxinzelelo
• migraine
• ukuxhuzula
• Ukuphazamiseka kokusetyenziswa kweziyobisi
• iingxaki zokutya
• schizophrenia

Umahluko phakathi kwe-PMDD kunye ne-PME kukuba abo banamava kwiimpawu ze-PME inyanga yonke, baya besiba mandundu kwiiveki eziphambi kwexesha labo.

Ngaba ikhona into endinokuyenza?

Zininzi izinto onokuzenza ukunciphisa uxinzelelo lwangaphambi kokuya exesheni kunye nezinye iimpawu ze-PMS, uninzi lwazo olubandakanya utshintsho kwindlela ophila ngayo nakwindlela otya ngayo.

Kodwa musa ukothuka - azikho kakhulu. Ngapha koko, sele usebenza kwinyathelo lokuqala: Ukwazisa.

Ukwazi nje ukuba uxinzelelo lwakho lubotshelelwe kumjikelo wakho wokuya exesheni kunokukunceda ukuba uzixhobise ngcono ukujongana neempawu zakho njengoko zivela.

Izinto ezinokukunceda ukugcina uxinzelelo zijongwa:

• Ukuzivocavoca umzimba. ibonisa ukuba abo bafumana umthambo rhoqo enyangeni baneempawu zePMS ezingekho qatha. Ukuzilolonga rhoqo kunqabile kunabantu ngokubanzi ukuba babe notshintsho kwiimvakalelo kunye nokuziphatha, ezinje ngoxinzelelo, uxinzelelo kunye nengxaki yokujonga. Ukuzilolonga kunokunciphisa iimpawu zomzimba ezibuhlungu.
• Iindlela zokuphumla. Ukusebenzisa iindlela zokuphumla ukunciphisa uxinzelelo kunokunceda ukulawula uxinzelelo lwakho lwangaphambi kokuya exesheni. Iindlela eziqhelekileyo zibandakanya iyoga, ukucamngca kunye nonyango lokuthambisa.
• Lala. Ukuba ubomi bakho obuxakekileyo buphazamisa iindlela zakho zokulala, isenokuba lixesha lokubeka phambili ukungaguquguquki. Ukulala ngokwaneleyo kubalulekile, kodwa ayisiyiyo kuphela into. Zama ukwenza ishedyuli yokulala rhoqo apho uvuka khona kwaye uye kulala ngexesha elinye yonke imihla-kubandakanya ngeempelaveki.
• Ukutya. Yitya ii-carbs (nzulu). Ukutya ukutya okunotye kakhulu kwiicarbohydrate ezintsonkothileyo - cinga ukutya okuziinkozo kunye nemifuno enesitatshi-kunokunciphisa ukonwaba kunye nokunciphisa inkanuko yokutya ngexesha lePMS. Unokufuna nokutya ukutya okune-calcium eninzi, efana neyogathi kunye nobisi.
• Iivithamini. Izifundo ziye zafumanisa ukuba zombini i-calcium kunye ne-vitamin B-6 inokunciphisa iimpawu zomzimba nezengqondo ze-PMS. Funda ngakumbi malunga neevithamini kunye nezongezo zePMS.

Izinto zokunciphisa

Kukho izinto ezithile ezinokubangela iimpawu ze-PMS. Kwiveki okanye ezimbini ngaphambi kwexesha lakho, unokufuna ukuhlala kude okanye unciphise ukutya kwakho:

• utywala
• ikhafeyini
• ukutya okunamafutha
• ityuwa
• iswekile

Ngaba ikhona indlela yokuthintela oku?

Iingcebiso ekuxoxwe ngazo ngasentla zinokunceda ukulawula iimpawu ze-PMS esebenzayo kunye nokunciphisa amathuba okuba uzifumane. Kodwa ayikho enye into eninzi onokuyenza malunga ne-PMS.

Nangona kunjalo, unokukwazi ukufumana i-bang engaphezulu kwempunzi yakho kwezi ngcebiso ngokulandela umkhondo weempawu zakho kumjikelo wakho usebenzisa iapp okanye idayari. Yongeza kwidatha malunga notshintsho kwindlela ophila ngayo ukuze ufumane umbono ongcono wezona zinto zisebenzayo kunye nokuba ungatsiba njani.

Umzekelo, bhala phantsi iintsuku apho ufumana ubuncinane imithambo engama-30 yokuzivocavoca umzimba. Jonga ukuba iimpawu zakho zinciphisa ixesha elongezelelekileyo njengoko inqanaba lakho lomzimba lonyuka.

Ngaba ndifanele ndibone ugqirha?

Ukuba iimpawu zakho aziphuculanga emva kotshintsho kwindlela ophila ngayo okanye ucinga ukuba unokuba ne-PMDD okanye i-PME, kufanelekile ukuba ulandele umboneleli wakho wezempilo.

Ukuba ubulandelela ixesha lakho kunye neempawu ze-PMS, zisa abo kunye nokuqeshwa ukuba unako.

Ukuba unayo i-PME okanye i-PMDD, umgca wokuqala wonyango kuzo zombini iimeko ziyi-anti-depressants eyaziwa ngokuba yi-serotonin reuptake inhibitors (SSRIs) ekhethiweyo. I-SSRI inyusa amanqanaba e-serotonin kwingqondo yakho, enokunceda ukunciphisa uxinzelelo kunye noxinzelelo.

Umgca wezantsi

Uxinzelelo oluncinci kwiveki okanye ezimbini ngaphambi kokuba ixesha lakho liqheleke. Kodwa ukuba iimpawu zakho zinempembelelo embi kubomi bakho, kukho izinto onokuzama ukuzenza ukuze ufumane isiqabu.

Qala ngokwenza iinguqu ezimbalwa kwindlela yokuphila. Ukuba ezo zibonakala zingayinqumli, unganqikazi ukuthetha nomboneleli wakho wezempilo okanye ugqirha wamazinyo.

Ukuhamba okuNengqondo: I-15 yemizuzu yokuhamba kweYoga yoxinzelelo