Kutheni ndifumana intloko ebuhlungu ngaphambi kwexesha lam?

Umxholo

• Ibangelwa yintoni?
• IHormone
• ISerotonin
• Ngubani onokubafumana?
• Ingaba ngumqondiso wokukhulelwa?
• Ndingenza ntoni ukunceda?
• Ngaba ziyakhuselwa?
• Qinisekisa ukuba ayisiyo migraine
• Umgca wezantsi

Ukuba wakha wanentloko ngaphambi kwexesha lakho, awuwedwa. Zizinye zeempawu eziqhelekileyo ze-premenstrual syndrome (PMS).

Intloko ebuhlungu, okanye iintloko ezinxulunyaniswa nokuya exesheni, zinokubangelwa lutshintsho kumanqanaba eprogesterone kunye ne-estrogen emzimbeni wakho. Olu tshintsho lwehomoni lunokuba nefuthe kwi-serotonin kunye nezinye i-neurotransmitters kwingqondo yakho, ezinokukhokelela kwintloko ebuhlungu.

Funda ukuze ufunde ngakumbi malunga neentloko zangaphambi kokuya exesheni kunye nendlela yokuphatha.

Ibangelwa yintoni?

Intloko ebuhlungu ngaphambi kwexesha lakho inokubangelwa zizinto ezininzi, ezimbini ezinkulu zihomoni kunye ne-serotonin.

IHormone

Intloko ebakho kwangaphambi kokuya exesheni ihlala ibangelwa kukuhla kwe-estrogen kunye neprogesterone eyenzeka ngaphambi kwexesha lakho.

Ngelixa olu tshintsho lwehomoni lusenzeka kubo bonke abantu abaya exesheni, abanye banolwazelelelo kolu tshintsho kunabanye.

Iipilisi zolawulo lokuzalwa lweHormonal zinokubangela ukuba umntu abe nesifo sentloko kwangaphambi kokuya exesheni kwabanye abantu, nangona bephucula iimpawu zabanye.

ISerotonin

I-Serotonin nayo idlala indima kwintloko. Xa kukho i-serotonin encinci kwingqondo yakho, imithambo yegazi inokuxinana, ekhokelela kwintloko ebuhlungu.

Ngaphambi kwexesha lakho, amanqanaba e-serotonin kwingqondo yakho angancipha njengoko amanqanaba e-estrogen ehla, enegalelo kwiimpawu ze-PMS. Ukuba amanqanaba akho e-serotonin ancipha ngexesha lokuya esikhathini, kunokwenzeka ukuba ube neentloko.

Ngubani onokubafumana?

Nabani na osexesheni onokufumana ukuhla kwe-estrogen kunye ne-serotonin ngaphambi kwexesha labo. Kodwa abanye banokuthi bathambekele ngakumbi ekuphuhliseni iintloko ekuphenduleni kula matonsi.

Unokuba nakho ukufumana iintloko ngaphambi kwexesha lakho ukuba:

• uphakathi kweminyaka yobudala
• Unembali yosapho yeentloko zehomoni
• ungene kwi-perimenopause (iminyaka ngaphambi kokuyeka ukuya exesheni)

Ingaba ngumqondiso wokukhulelwa?

Ukufumana iintloko malunga nexesha olindele ukuba ixesha lakho liqale ngalo ngamanye amaxesha kunokuba luphawu lokukhulelwa.

Ukuba ukhulelwe, awuyi kufumana ixesha lakho eliqhelekileyo, kodwa unokufumana ukopha okukhanyayo.

Ezinye iimpawu zokuqala zokukhulelwa zibandakanya:

• isicaphucaphu
• iicramps ezincinci
• ukudinwa
• ukuchama rhoqo
• ukuhamba kweemvakalelo
• ukwanda kwento yokujoja
• ukudumba nokuqhina
• ukukhutshwa okungaqhelekanga
• iingono ezimnyama okanye ezinkulu
• amabele adumbileyo kwaye adumbile

Gcina ukhumbula ukuba ukuba intloko yakho isisifo sokuqala sokukhulelwa, uya kuba ubuncinci kwezi mpawu.

Ndingenza ntoni ukunceda?

Ukuba ufumana iintlungu ngaphambi kwexesha lakho, izinto ezininzi zinokubonelela ngentlungu, kubandakanya:

• Ukuphelisa iintlungu ngaphezulu kwekhawuntareni. Oku kubandakanya iziyobisi ezichasayo ezingasebenziyo, ezinjenge-acetaminophen (iTylenol) okanye ibuprofen (Advil), kunye neasprini.
• Ukubanda okubandayo okanye iipakethe zomkhenkce. Ukuba usebenzisa umkhenkce okanye ipakethe yomkhenkce, qiniseka ukuba uyisongele ngelaphu ngaphambi kokuyifaka entlokweni yakho. Funda indlela yokwenza icompress yakho.
• Iindlela zokuphumla. Enye indlela iqala ngokuqala kwindawo enye yomzimba wakho. Qinisa iqela ngalinye lezihlunu ngelixa uphefumla kancinci, emva koko phumla izihlunu njengoko uphefumla.
• Unyango. Ukunyangwa ngamachaphaza kukholelwa ekuncedeni ukunciphisa iintlungu ngokubuyisela ukungalingani kunye namandla avaliweyo emzimbeni wakho. Akukho bungqina buninzi bokuxhasa ukusetyenziswa kwayo njengonyango lwentloko engaphambi kokuya ngaphambili, kodwa abanye abantu bafumanisa ukuba ibonelela ngesiqabu.
• Ukubuyela umva. Le ndlela yokungavumi ijolise ekuncedeni ukuba ufunde ukulawula ukusebenza komzimba kunye neempendulo, kubandakanya ukuphefumla, ukubetha kwentliziyo, kunye noxinzelelo.

Ngaba ziyakhuselwa?

Ukuba uhlala ufumana iintloko ngaphambi kwexesha lakho, kunokuba kulungele ukuthatha amanyathelo okukhusela.

Oku kubandakanya:

• Umsebenzi womzimba. Ukufumana ubuncinci imizuzu engama-30 yokuzivocavoca i-aerobic, kathathu okanye kane ngeveki, kunokunceda ukuthintela iintloko ngokukhupha ii-endorphins kunye nokwandisa amanqanaba e-serotonin.
• Amayeza othintelo. Ukuba uhlala ufumana intloko malunga nexesha elifanayo, cinga ukuthatha ii-NSAID ngosuku okanye ezimbini ezikhokelela kweli xesha.
• Utshintsho kwizidlo. Ukutya iswekile encinci, ityuwa, kunye namafutha, ngakumbi ixesha ekufanele ukuba liqale ngalo ixesha lakho, kunokunceda ukunqanda iintloko. Iswekile esezantsi yegazi nayo inokuba negalelo kwintloko ebuhlungu, ke qiniseka ukuba utya ukutya rhoqo kunye nokutya okulula.
• Lala. Zama ukubeka phambili ukulala iiyure ezisixhenxe ukuya kwezisithoba zokulala ubusuku bonke. Ukuba unako, ukulala nokuvuka ngamanye amaxesha amaxesha amaninzi kunokuba kungenakunceda ukuphucula umgangatho wokulala kwakho.
• Ulawulo loxinzelelo. Uxinzelelo luhlala lunegalelo kwintloko ebuhlungu. Ukuba ufumana uxinzelelo oluninzi, cinga ngokuzama ukucamngca, iyoga, okanye ezinye iindlela zokuphelisa uxinzelelo ukunciphisa uxinzelelo olubangela intloko.

Kusenokwenzeka ukuba ubuze umboneleli wakho wezempilo malunga nolawulo lokuzalwa kwehomoni ukuba awusebenzisi ngoku. Nokuba sele ulusebenzise ulawulo lokuzalwa kwehomoni, kunokubakho iindlela ezingcono zokujongana nentloko yakho.

Umzekelo, ukuba uthatha iipilisi zokulawula ukuzalwa kwaye uhlala unentloko xa uqala ukuthatha iipilisi ze-placebo, ukuthatha iipilisi ezisebenzayo kuphela kwiinyanga ezininzi ngexesha kunokunceda.

Qinisekisa ukuba ayisiyo migraine

Ukuba akukho nto ibonakala inceda iintloko zakho zangaphambi kokuya exesheni okanye ziba nzima, unokufumana uhlaselo lwe-migraine, hayi iintloko.

Xa kuthelekiswa nentloko ebuhlungu, i-migraine ihlala ibangela iintlungu ezingathandekiyo, eziqaqambayo. Ekugqibeleni, iintlungu zingaqala ukubetha okanye ukubetha. Le ntlungu ihlala ivela kwicala elinye kuphela lwentloko yakho, kodwa unokuba nentlungu kumacala omabini okanye kwiitempile zakho.

Ngokwesiqhelo, uhlaselo lwe-migraine lubangela nezinye iimpawu, kubandakanya:

• isicaphucaphu nokugabha
• ubuntununtunu bokukhanya
• uvakalelo lwesandi
• i-aura (amabala akhanyayo okanye ukukhanya)
• ukungaboni kakuhle
• utywala okanye intloko

Iziqendu zeMigraine zihlala iiyure ezimbalwa, nangona uhlaselo lwe-migraine lungaqhubeka ukuya kuthi ga kwiintsuku ezintathu.

Ukuba ucinga ukuba unokufumana i-migraine ngaphambi kwexesha lakho, yenza idinga kunye nomboneleli wakho wezempilo.

Funda ngakumbi malunga nokuhlaselwa kwe-migraine ye-hormone, kubandakanya nokuba baphathwa njani.

Umgca wezantsi

Akuqhelekanga ukufumana intloko ngaphambi kokuba uqale ixesha lakho. Oku kuhlala kungenxa yotshintsho kumanqanaba eehomoni ezithile kunye nee-neurotransmitters.

Kukho izinto ezininzi onokuzama ukuzenza ukuze ukhululeke, kodwa ukuba kubonakala ngathi ayisebenzi, yenza idinga kunye nomboneleli wakho wezempilo. Unokuba ujongene ne-migraine okanye ufuna unyango olongezelelweyo.