Iindlela ezi-7 zokuLwa nokudinwa ngaphambi kwexesha lakho

Umxholo

• Ngaba kuqhelekile ukuziva udiniwe ngaphambi kwexesha?
• Yintoni ebangela ukuba uzive udiniwe ngaphambi kwexesha?
• Indlela yokulwa nokudinwa kwangaphambi kwexesha
• Iingcebiso zokulwa nokudinwa
• Nini ukubona ugqirha
• Umgca wezantsi
• Ukulungiswa kokutya: Ukutya ukubetha ukudinwa

Unokufumana ukungahambi kakuhle ngaphambi nje kwexesha lakho kwinyanga nganye. Ukunyameka, ukudumba, kunye nentloko ziimpawu eziqhelekileyo zesifo se-premenstrual syndrome (PMS), kunye nokudinwa.

Ukuziva udiniwe kwaye ungabinalo uluhlu ngamanye amaxesha kunokwenza ukuba inkqubo yakho yemihla ngemihla icelomngeni. Ngamanye amaxesha, ukudinwa kunokuba nzima kakhulu kangangokuba kukuyekise uye emsebenzini, esikolweni okanye ekwenzeni izinto ozithandayo.

Nanku ukujonga ukuba yintoni ebangela ukuba uzive udiniwe ngaphambi kwexesha kunye nento onokuyenza ukuze ubeke into ethile kwinyathelo lakho xa ixesha lenyanga lijikeleza.

Ngaba kuqhelekile ukuziva udiniwe ngaphambi kwexesha?

Ewe. Ngapha koko, ukudinwa yenye yeempawu zePMS eziqhelekileyo. Ke nangona kunokuba yinto engathandekiyo kunye nengacaphukisiyo ukuziva unikwe amandla kungekudala ngaphambi kwexesha lakho, kuyinto eqhelekileyo.

Kwiimeko ezininzi, ukuziva udiniwe ngaphambi kokuba uye exesheni akukho nto unokukhathazeka ngayo. Nangona kunjalo, ukudinwa kakhulu okuhamba neemvakalelo ezithile kunokuba luphawu lwe-premenstrual dysphoric disorder (PMDD), uhlobo olungqongqo ngakumbi lwe-PMS efuna unyango.

I-PMDD ihlala ivela malunga neentsuku ezisi-7 ukuya kwezi-10 ngaphambi kwexesha kwaye ineempawu ezifanayo ne-PMS. Ukongeza kwiimpawu ezinjengokudinwa, ukuqunjelwa, imiba yokugaya ukutya, kunye nentloko ebuhlungu, abantu abane-PMDD baneempawu zemvakalelo ezinje nge:

• ukulila
• umsindo
• lusizi
• ukungabikho komdla kwimisebenzi yesiqhelo kunye nobudlelwane
• ndiziva ndingalawuleki
• ukucaphuka

Yintoni ebangela ukuba uzive udiniwe ngaphambi kwexesha?

Ukudinwa ngaphambi kwexesha kucingelwa ukuba kunxulunyaniswa nokusilela kwe-serotonin, imichiza yobuchopho enokuchaphazela imeko yakho. Ngaphambi kokuba ixesha lakho liqale inyanga nganye, amanqanaba akho e-serotonin anokutshintsha kakhulu. Oku kunokukhokelela kwidiphu enkulu kwinqanaba lamandla akho, elinokuchaphazela imeko yakho.

Ukukhathala kwakho kunokubangelwa yimicimbi yokulala edityaniswe neempawu zakho zangaphambi kokuya exesheni. Iimpawu ze-PMS ezinjengokuqunjelwa, ukubamba, kunye neentloko kunokukugcina ebusuku. Kwakhona, ubushushu bomzimba wakho buye bonyuke ngaphambi kwexesha lakho, elinokuthi lenze kube nzima ukulala.

Indlela yokulwa nokudinwa kwangaphambi kwexesha

Ukuba ujongene nemeko emnene ukuya kumodareyitha yokudinwa kwangaphambili, kukho iindlela zokujongana nayo. Nazi ezinye iingcebiso:

Iingcebiso zokulwa nokudinwa

1. Yenza indlela efanelekileyo yokulala. Oku kubaluleke ngakumbi kwiintsuku ezikhokelela kwixesha lakho. Ukuhlala usempilweni ngexesha lokulala kunokubandakanya ukuthatha ibhafu yokuphumla ngokuhlwa, ukutsiba ixesha lescreen ubuncinci iyure ngaphambi kokulala, ukuya kulala ngexesha elinye busuku ngabunye, ukunqanda ukutya okunzima kunye necaffeine iiyure ezine ukuya kwezintandathu ngaphambi kokuba ulale.
2. Gxila kukutya okuneswekile encinci. Ukutya ukutya okusempilweni kunye nokuphepha utywala kunokunceda ukugcina amanqanaba akho emandla enyukile. Zama ukunqanda ukutya neziselo ezineswekile eyongeziweyo, ezinje ngesoda kunye neziselo zamandla. Zonke ezi zinto zinokubangela iswekile yegazi lakho ukuba ilandele, kulandele ukuphazamiseka kwamandla.
3. Eyona nto ibalulekileyo kukuzilolonga kwakho. Ngokwe-a, inani elilinganiselweyo lokuzivocavoca i-aerobic linokunceda ukukhulisa amanqanaba akho amandla, ukuphucula uxinzelelo, kunye nokunciphisa uninzi lweempawu ze-PMS. Zama ukungazivocavoci umzimba ngaphakathi kweeyure ezimbalwa ngaphambi kokuba ulale kuba oko kunokwenza ukuba kube nzima ukulala.
4. Zama isiTshayinaiyeza. Uphengululo luka-2014 lufumene ukuphucuka okubalulekileyo kwiimpawu ze-PMS kunye ne-PMDD- kubandakanya ukukhathala- ngabo basebenzise amayeza amaTshayina kunye nonyango lokunyanga iimpawu zabo. IVitex agnus-castus, iSt.John's wort, kunye neginkgo biloba zezinye zezinto ezazigqamiswa ngamayeza esintu.
5. Gcina igumbi lakho lokulala lipholile. Sebenzisa iifeni, isixhobo somoya, okanye uvule ifestile ukugcina igumbi lakho lokulala liphakathi kwama-60 nama-67 ° F (15.5 ukuya ku-19.4 ° C). Ukwenza njalo kunokukunceda ulale kwaye ulale, ngaphandle kobushushu bomzimba wakho.
6. Hlala hydrated. Ungalibali ukuzigcina unamanzi ngokusela ubuncinci iiglasi eziyi-8 zamanzi suku ngalunye. Ukuphelelwa ngamanzi emzimbeni kunokukwenza uzive udiniwe kwaye utyhafile, kwaye kunokwenza ezinye iimpawu ze-PMS zibi ngakumbi.
7. Zama iindlela zokuphumla. Zama ukusebenzisa iindlela zokuphumla ezikhuthaza ukuphumla ngaphambi kokulala. Ezinye iindlela zibandakanya ukuphefumla okunzulu, ukucamngca kunye nonyango oluqhubekayo lokuphumla. Unokufuna ukuqaphela ukushicilelwa okanye uthethe unyango ukunceda ukothule uxinzelelo olongezelelekileyo onokuziva ngaphambi kwexesha lakho.

Nini ukubona ugqirha

Ixesha elininzi, ukuzivocavoca, ukutya ukutya okusempilweni, ukuhlala unamanzi, kunye nokuziqhelanisa nendlela yokuphila esempilweni ngexesha lokulala kunokunceda ukwandisa amanqanaba amandla kunye nokuphucula ukulala.

Ukuba uziva udiniwe kwaye unengxaki yokusebenza, qiniseka ukuba ulandele ugqirha wakho ukuze ahlolwe i-PMDD okanye ujonge ukuba ukhona omnye umcimbi obangela ukudinwa kwakho.

Ukufumana unyango lwe-PMDD kunokunciphisa iimpawu zakho, kuquka ukukhathala. Olunye unyango oluqhelekileyo lwe-PMDD lubandakanya:

• Ukudakumba. I-Serotonin reuptake inhibitors (i-SSRIs), efana ne-fluoxetine (Prozac) kunye ne-sertraline (i-Zoloft) zifunyenwe ukunciphisa ukudinwa, ukunciphisa iimpawu zeemvakalelo, ukunciphisa ukutya, nokuphucula ukulala.
• Iipilisi zokulawula inzala. Iipilisi zokulawula ukuzalwa eziqhubekayo ezikunqanda ngokupheleleyo ekuphumeni kwegazi zinokunciphisa okanye zisuse iimpawu ze-PMDD.
• Izongezo zesondlo. Iingcali zincoma ukuthatha i-1,200 milligrams ye-calcium ngosuku (ngokutya kunye nezongezelelo), kunye ne-vitamin B-6, i-magnesium kunye ne-L-tryptophan. Thetha nogqirha wakho ngaphambi kokuqala naziphi na izongezo zesondlo.

Umgca wezantsi

Ukuziva udiniwe ngaphambi kokuba uye exesheni luphawu oluqhelekileyo lwe-PMS, kodwa inokuba sendleleni yobomi bakho. Amanyathelo okuzikhathalela njengokuzilolonga rhoqo, iindlela zokuphumla, kunye nokutya okusempilweni kunokwenza umahluko. Kananjalo indlela elungileyo yokulala enokukunceda uphumle kwaye ulungiselele ingqondo nomzimba wakho ukuze ulale.

Kwezinye iimeko, ukudinwa kunokuba nzima ukunyanga. Ukuba ucinga ukuba unayo i-PMDD okanye enye imeko, yenza idinga kunye nogqirha wakho ukuze ufumane ukuxilongwa kunye nokonyango. I-PMDD iyanyangeka kwaye, ngohlobo olululo lokhathalelo, unokukwazi ukubeka ukukhathala kwangaphambi kwexesha emva kwakho.

Ukulungiswa kokutya: Ukutya ukubetha ukudinwa