Ngaba iioyile eziBalulekileyo zinokuzinciphisa iIcramps zam zokuya exesheni?

Umxholo

• Ngaba iyasebenza?
• Uthini uphando
• ILavender
• Isinamon
• Ukudibanisa ioyile
• Usebenzisa njani iioyile ezifanelekileyo xa usiya exesheni
• Umngcipheko kunye nezilumkiso
• Olunye unyango lweempawu zokuya exesheni
• Ukuphelisa iintlungu
• Phumla
• Ulawulo lokuzalwa lweHormonal
• Into onokuyenza ngoku
• Fumana umthengisi onokuthenjwa
• Yenza uphando lwakho
• Jonga iziphumo ebezingalindelekanga
• I-4 ye-Yoga yokuNceda ukuNqanda iiKram

Ngaba iyasebenza?

Ukutyhubela iinkulungwane, abantu basebenzise iioyile ezifanelekileyo ukunyanga iimeko ezahlukeneyo ukusuka kwintloko ukuya kwintlungu. Namhlanje, ezi oyile zinamandla zifumana ukuthandwa kwakhona njengoko abantu abaninzi bephethukela kunyango lwesintu.

Iioyile ezifanelekileyo zezityalo zikhupha ivumba lokubonelela ngearomatherapy. Iioyile eziyimfuneko zinokufakwa eluswini emva kokuxutywa neoyile yenethiwekhi. Iioyile eziyimfuneko akufuneki ziginywe. Ezinye zinetyhefu.

Nangona uninzi lophando lwezonyango luxhasa ioyile njengonyango lwe-aromatherapy, zimbalwa iingxelo ezifumanise ukuba zinokuba luncedo ngezinye iindlela. Nantsi into ekufuneka uyazi malunga nokusebenzisa iioyile ezifanelekileyo ukukhupha iicramps.

Uthini uphando

Iioyile eziyimfuneko zihlala zisetyenziswa kwiimveliso zokhathalelo lolusu kunye nokunye ukutya. Ziyakwaziwa njengezixhobo ezinamandla ze-aromatherapy zokunciphisa uxinzelelo kunye noxinzelelo. Zimbalwa ioyile, nangona kunjalo, eneneni zinophando olwaneleyo lweklinikhi lokuxhasa ukusetyenziswa kwazo njengonyango olungaphaya kwe-aromatherapy.

Ukuba umba ngophando olwenziweyo, unokufumana inkxaso enobulali yokusebenzisa ezi oyile njengezinye iindlela zonyango. Ezi oyile zibalulekileyo kunokuba luncedo ekunyangeni inkampu yokuya exesheni:

ILavender

Sebenzisa ioyile yelavenda njengeoyile yokuthanjiswa kwearomatherapy kunokunciphisa kakhulu iintlungu kunye nokuphazamiseka okunxulunyaniswa nokuhamba exesheni. Kwisifundo sango-2012, abafundi abongikazi basebenzise ioyile ye-lavender okanye imveliso yeparafini ye-placebo ukumisela ukuba i-oyile ibalulekileyo inaso na isibonelelo. Abafundi abasebenzisa ioyile ye-lavender baxela ukunciphisa kakhulu i-cramping.

Isinamon

I-sinamon inokuba idume kakhulu ekusetyenzisweni kwayo kokupheka, kodwa izinongo ezinuka kamnandi zisetyenzisiwe kwiinkulungwane zonyango kwezinye iindlela zonyango. Isinamoni iyaziwa ukunciphisa ukudumba emzimbeni. Ukuphulula isisu sakho esisezantsi ngesinamoni ioyile ebalulekileyo kunokunceda ukunciphisa ukudumba kunye neempawu zokuba sexesheni.

Ukudibanisa ioyile

Ukudibanisa ngaphezulu kolunye udidi lweoyile eyimfuneko kunokuba luncedo. Kwisifundo esinye sango-2012, abaphandi basebenzise indibaniselwano ebandakanya i-lavender, sage, kunye neeoyile ze-marjoram. Ioyile yayixutywe nekhrimu engafakwanga.

Abathathi-nxaxheba abafundayo bayalelwa ukuba baphulule umxube wekhrimu kwisisu sabo esisezantsi ukusuka esiphelweni sexesha labo lokugqibela ukuya ekuqaleni kwelandelayo. Abasetyhini abasebenzisa i-oyile kunye neeoyile ezifanelekileyo baxela iintlungu kunye nokungonwabi ngexesha lokuya exesheni kunabasetyhini abasebenzisa iioyile zokwenziwa.

Uphononongo luka-2013 luvavanye indibaniselwano yeoyile ukusuka:

• isinamon
• iklokhwe
• wavuka
• Ilavenda

Ezi oyile zongezwa kwioyile yealmond. Abasetyhini kolu phando bayalelwa ukuba bathambise ioyile combo esiswini. Olu phononongo lufumanise ukuba abasetyhini abasebenzisa iioyile ezifanelekileyo baxela iintlungu kunye nokopha okuncinci ngexesha lokuya exesheni kunabasetyhini abasebenzisa unyango lwe-placebo.

Usebenzisa njani iioyile ezifanelekileyo xa usiya exesheni

Ukuba ujonge ukusebenzisa iioyile ezifanelekileyo ukukhupha isinqe sexesheni, ukumasaji ioyile kwindawo echaphazelekayo kuthathwa njengeyona ndlela ilungileyo. Yongeza amathontsi ambalwa weoyile oyithandayo kwioyile ephetheyo.

Iioyile zokuphatha ziioyile ezingathathi hlangothi eziza kunceda ukolula iioyile ezinamandla kwaye zenze kube lula ukuzisebenzisa kunye nokuzisebenzisa ngexesha lokuthambisa. Iioyile zokuphatha eziqhelekileyo zibandakanya:

• ikhokhonathi
• iponyoponyo
• iamangile
• umnquma ongaphezulu kwentombi

Massage isixa esincinci esiswini sakho kube kanye ngemini ubuncinci kwiveki enye ngaphambi kokuqala kwexesha lakho.

Umngcipheko kunye nezilumkiso

Ngaphambi kokuba uthambise isisu sakho sonke esisezantsi ngezi mveliso zeoyile zibalulekileyo, yithambise kuqala kwindawo encinci yolusu. Lindela usuku olunye ubuncinci ukuze ubone ukuba ungasabela na. Ukuba ufumana nakuphi na ukucaphuka okanye ukungonwabi, akufuneki usebenzise iioyile. Ukuba awenzi njalo, kunokwenzeka ukuba kukhuselekile ukuphulula isisu sakho sonke esisezantsi kunye nemveliso.

Nangona ugqirha wakho engakumiseli olu nyango, kuhlala kuluvo olulungileyo ukuba ugqirha wakho azi ukuba loluphi unyango olusebenzisayo. Olunye unyango lunokuchaphazela unyango olusetyenziswayo. Yazisa ugqirha wakho ngayo yonke into oyisebenzisayo ukuze babukele ukusebenzisana okanye imiba enokwenzeka.

Olunye unyango lweempawu zokuya exesheni

Olona nyango luxhaphakileyo lweenkampu zokuya exesheni zibandakanya:

Ukuphelisa iintlungu

Zombini i-over-the-counter (i-OTC) kunye nokuthomalalisa iintlungu kugqirha zihlala ziphumelela ekunyangeni inkampu yokuya exesheni. Ungaqala ukuthatha idosi ephantsi yokunciphisa iintlungu ngosuku okanye ezimbini ngaphambi komhla wakho wokuqala wokuya esikhathini. Oku kunokukunceda ukuba ugweme ukukrakra okubuhlungu. Qhubeka uthatha iipilisi iintsuku ezimbini okanye ezintathu ukuya exesheni, okanye de iyeke inkampu.

Phumla

Abanye abantu basetyhini bafumana isiqabu kwiintlungu zokuya exesheni ngokuhlala nje ngokuphumla. Ukusebenza ngexesha lokuqala kwexesha lokuya esikhathini kunokwenza ukuba iicramps zibe nzima. Gcina ishedyuli yesiqhelo ngokusemandleni akho ngelixa uvumela ukuphumla komzimba.

Ulawulo lokuzalwa lweHormonal

Ulawulo lokuzalwa alukho kuphela kwabasetyhini abazama ukukhusela ukukhulelwa. Ulawulo lokuzalwa lunokunceda nasekunciphiseni ukubakho exesheni. Ngamanye amaxesha, ulawulo lokuzalwa lunokuthintela ukuba sexesheni ngokupheleleyo.

Ukuba iintlungu ze-OTC ziyanciphisa okanye iindlela zokulawula ukuzalwa azizinciphisi iimpawu zakho, nxibelelana nogqirha wakho. Banokucebisa amayeza kagqirha amayeza.

Into onokuyenza ngoku

Ukuba unomdla kunyango lwakho lwexesha lokuya exesheni ngeoyile efanelekileyo, gcina ezi ngcebiso engqondweni:

Fumana umthengisi onokuthenjwa

Ulawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) alulawuli iioyile ezifanelekileyo. I-FDA idwelisa iioyile eziyimfuneko "ezaziwa ngokubanzi njengezikhuselekileyo," kodwa azihloli okanye zivavanye ubunyulu kuba azenzi naliphi na ibango lonyango. Ngesi sizathu sodwa, kubalulekile ukuba ufumane inkampani yeoyile oyithembileyo ekubonelela ngeoyile emsulwa. Uninzi lwezi oyile lunokubiza. Musa ukuchitha imali yakho kwimveliso engabizi kakhulu.

Yenza uphando lwakho

Nje ukuba ufumane ioyile oyithembileyo, kubalulekile ukuba uzive ukhululekile ukusebenzisa imveliso. Fumana iaromatherapist okanye uthethe nogqirha wakho malunga nokusetyenziswa kakuhle kwezi oyile. Ivenkile okanye iwebhusayithi apho uthenga khona iioyile zakho kufuneka ubeneengcali eziqeqeshiweyo ezinokukunceda kwaye uphendule imibuzo yakho.

Jonga iziphumo ebezingalindelekanga

Ngenxa yokuba iioyile ezifanelekileyo azifundiswanga ngokubanzi, kunokwenzeka ukuba iziphumo ebezingalindelekanga ezithile azikaziwa. Ukuba uqala ukufumana nantoni na engaqhelekanga emva kokuba usebenzise iioyile ezifanelekileyo, yeka ukusebenzisa imveliso. Nxibelelana nogqirha wakho, kwaye ujonge ukuba yintoni enokubangela imiba.

I-4 ye-Yoga yokuNceda ukuNqanda iiKram