Yenza yonke into engcono ngeXesha lakho lokuya exesheni

Umxholo

• Cwangcisa loo Ntetho inkulu
• Buza Ukutyumza kwakho
• Ukubetha iGym
• Yenza ubuGcisa
• Zithobe ngokwakho
• Uphengululo lwe

Ngaphandle kokuba ucwangcisa uhambo olwandle okanye ufuna ukunxiba ezimhlophe ukuya kumsitho omkhulu, ngekhe ucwangcise kakhulu kumjikelo wokuya esikhathini. Kodwa unokufuna ukuqala: Ukunyuka kwendalo kunye nokuwa kwehomoni yakho kuyo yonke inyanga kunokuchaphazela ngaphezulu kokucinga kwakho.

Ukuyeka ukutshaya, umzekelo, uziva kulula kubasetyhini abalahla i-cigs kwiiveki ezimbini ngaphambi kwexesha labo elilandelayo (eyaziwa ngokuba yisigaba se-luteal somjikelezo wakho wokuya esikhathini), xa amanqanaba e-estrogen kunye neprogesterone ephezulu, uphando olutsha lufumanisa. Iminqweno yeNicotine iba mbi kanye emva kokuba ixesha lakho liphelile, kwinto ebizwa ngokuba yi-follicular phase. (Ngaba i-e-Cigarettes ngokwenene iyindlela ephilileyo yokuKhanya?) Apha, ezinye iindlela ezintlanu zokwenza umjikelo wakho wokuya esikhathini usebenze kuwe.

Cwangcisa loo Ntetho inkulu

Imifanekiso yeCorbis

Ukuba uphethe ukuthumela izimemo zekhalenda, zama ukukhetha umhla kwisiqingatha sokuqala somjikelo wakho: Xa kuthelekiswa nabasetyhini kwisigaba sabo se-luteal, abo bakwinqanaba lesigaba esiphakathi (okanye malunga neentsuku ezintandathu ukuya kwi-10 kwi-28 -day cycle) zithetha ngokutyibilikayo, icebisa uphando oluvela Unyango lwezeengqondo. Cwangcisa ukuthintela iveki okanye njalo ngaphambi kwexesha lakho, njengoko i-PMS inokubangela inkungu yengqondo.

Buza Ukutyumza kwakho

Imifanekiso yeCorbis

Amadoda afumana abasetyhini abanomtsalane kakhulu malunga neentsuku ezili-11 ukuya kwe-15 kumjikelo wabo (isigaba sasemva kwexesha le-follicular), xa amanqanaba eprogesterone ephantsi kwaye amanqanaba okuzala aphezulu, ngokutsho kophononongo olwenziwe IHormones kunye nokuziphatha. Ngomhla wokuqala, cinga ukudanisa: Uphando lubonisa ukuba ufumana ezona ntshukumo zakho zithandeka kakhulu. Sele ulwalamano? Bamba umntu wakho kwaye ungene esakeni. Yilapho uziva ungoyiki kakhulu.

Ukubetha iGym

Imifanekiso yeCorbis

Xa uziva uqunjelwe kwaye uxinezelekile into yokugqibela ofuna ukuyenza kukusebenza-kodwa lixesha kanye kufanele khupha ukubila kwakho. Ukusebenza rhoqo kunciphisa iimpawu ze-PMS ezinje ngeecramps, ngokutsho kweKholeji yaseMelika yokuBelekisa kunye neeGynecologists. Kwaye ngelixa ungacofa ubuye umva ukuba uziva unyanisekile, kubonakala ngathi akukho sizathu sinxulumene nokuya exesheni ukusebenza kwakho kunganikezela, abaphandi bafumanise. Ngaphambi kokuba ubethe kwindawo yokuzivocavoca, funda ngakumbi malunga nokuba Lithetha ntoni ixesha lakho kwiShedyuli yakho yokuJonga.

Yenza ubuGcisa

Imifanekiso yeCorbis

Kanye malunga ne-ovulation-day 14, nika okanye uthathe usuku okanye ezimbini-amanqanaba akho e-follicle-stimulating hormone, enceda amaqanda akho ukuba avuthwe, i-spikes. Ngokutsho kwengcali yeyeza elidibeneyo uMarcelle Pick, ob-gyn kunye nombhali we Ngaba ndim okanye ziiHormone zam?, Oku kunyuka kuhlala kukhokelela kukonyuka kuyilo kunye nokuyila. Shintsha amandla kwiiprojekthi zakho zokuyila, njengokubhala, ukufota, okanye ukupheka. (Kwakhona jonga ezi ezinye iindlela eziphezulu zokumpompa izihlunu zakho zengqondo.)

Zithobe ngokwakho

Imifanekiso yeCorbis

Ngexesha lesigaba se-luteal-ukusuka kwi-ovulation ukuya kumhla ngaphambi kokuba ixesha lakho liqale-amanqanaba ehomoni aphezulu, kwaye unokuziva uxinezelekile kwaye unemvakalelo kunesiqhelo. U-Pick ucebisa ukuba ubeke ingqalelo xa uziva uphuma kwiintlobo nyanga nganye. Ngaloo mihla, cwangcisa into ekhethekileyo kwaye uzithobe, njenge-massage okanye ukuhlamba okushushu.

Uphengululo lwe