Unyango lwe-PMS oluBanzi lokukunceda ufumane isiphatho kwiiHormone zakho

Umxholo

• Yenza umthambo
• Isondlo
• IiCarbs
• Iiproteni
• Amafutha
• Micronutrients
• Izibonelelo
• Iimveliso ze-CBD
• I-acupuncture
• Uphengululo lwe

Ukuxhuzula, ukudumba, ukutshintsha kwemo… sekusondele kwelo xesha lenyanga. Phantse sonke silapho: I-Premenstrual syndrome (PMS) kuthiwa ichaphazela i-90 pesenti yabasetyhini ngexesha lesigaba se-luteal sokuya exesheni-ngokuqhelekileyo kwiveki ngaphambi kokuya exesheni (isigaba sokopha)-kunye neempawu ezivela kwinkathazo (ukuvutha, ukukhathala. ) ukukhubaza (iicramps, iintloko, njl.), ngokweSebe lezeMpilo laseMelika kunye neNkonzo zoLuntu.

"Umjikelo wokuya exesheni ubandakanya ukulinganiswa kwehomoni, ngakumbi i-estrogen kunye neprogesterone," ucacisa uAngela Le, D.A..C.M., L.A.C., ugqirha wamayeza amaTshayina nomseki weFifth Avenue Fertility Wellness. Ukuba ezi hormone azilawulwa ngokufanelekileyo, ezinye iimpawu ezinokuthi zenzeke ziquka ukudinwa, ukudumba, ukuqhina, urhudo, ukuthamba kwebele, ukulahlekelwa okanye ukonyuka komdla wokutya, ukufumana ubunzima, ukuphuthelwa, ukuguquguquka kweemvakalelo, kunye nokungakhululeki ngokweemvakalelo njengomsindo, ukucaphuka, ukuxhalaba kunye uxinzelelo.

Ewe, ukuguquguquka kwehomoni ngexesha lakho kuqhelekile, ucacisa uCatherine Goodstein, MD, ob-gyn eCarnegie Hill Ob / gyn kwisiXeko saseNew York. "Ukuba neprogesterone ibe yeyona hormone iphambili kwisigaba se-luteal kuyinto eqhelekileyo, kodwa ke lulo ulawulo olungenza ukuba i-PMS ibe mbi kakhulu kwabasetyhini."

Kodwa ngenxa yokuba iimpawu ze-PMS ziqhelekile akuthethi ukuba kufuneka uhlale phantsi ujongane nazo. "Abasetyhini banikwe imeko yokwamkela i-PMS njengendawo yethu ebomini, kodwa ayiyonyani leyo," utshilo u-Alisa Vitti, HH.C., umqeqeshi wezempilo opheleleyo, isondlo esisebenzayo, kunye nomsunguli weFLO Living, iziko lempilo kwi-intanethi elinikezelwe kwimicimbi yehomoni.

"Eyona mbono iphosakeleyo kukuba iintlungu ezikwixesha lethu 'ziyinto yesiqhelo' kwaye kufuneka 'siyimunce,' utshilo uLulu Ge, umsunguli kunye ne-CEO ye-Elix, uphawu lokuncedisa ngamayeza enzelwe ukunyanga i-PMS. "Ixesha elide kakhulu, uluntu lwenze amaxesha esihloko esihlazo kwaye ukugcina iintlungu zethu ngasese kusithintele ekufumaneni izisombululo zendalo kunye neziphumo ebezingalunganga. Ndicinga ukuba kuyindalo ukuba iipesenti ezingama-58 zabasetyhini zimiselwe ulawulo lokuzalwa kwehomoni -ileta yeempawu ezinxulumene nokuya exesheni xa yayidalelwe ukuthintela ukukhulelwa. "

Yinyani: Ukulawulwa kokuzalwa ngeHormonal kudla ngokusetyenziswa njengonyango olusebenzayo lwe-PMS kubasetyhini abaneempawu ezinzima. Oku kusebenza ngenxa yokuba iipilisi zoqingqo-nzala zithintela ukuphuma kweqanda nokuphuma kweprogesterone, utsho uGqr. Goodstein. Kwaye, ewe, "unokuzibona ukunyanga" ngokuthatha amayeza e-OTC kwizikratshi okanye imiba yokwetyisa-kodwa ezo azishukumi yingcambu yengxaki (iihormoni) okanye zincede ngeempawu ezintsonkothileyo njengokuphazamiseka ngokweemvakalelo okanye inkungu yengqondo.

Kodwa ukuba awufuni ukuya kwiipilisi zolawulo lokuzalwa ukuze ulawule i-PMS, unethamsanqa. Kukho unyango lwendalo lwe-PMS kunye neendlela zokunyanga onokuthi uzilungelelanise neempawu zakho kwaye ezinokukunceda ukuba ulenze ngakumbi eli xesha lenyanga.

UEve Persak, uM. R.D.N. "Ukwenziwa komntu kunceda-ingakumbi ukuba i-PMS ibeka esichengeni kakhulu umgangatho wobomi bakho nyanga nganye. Xa indlela yakho ilungiselelwe ukuhlangabezana neemfuno zakho ezizodwa, kudla ngokuba lula kwaye kusebenza ngakumbi ekujonganeni neseti yakho yeempawu."

Andiqinisekanga ukuba uqale ngaphi? Iingcali zinobunzima kwezinye zonyango olungcono lwe-PMS, kubandakanya ukhetho olupheleleyo kunye namayeza endalo e-PMS njengokujonga ukutya okunesondlo kunye nokuhambisa ngakumbi kunye nemichiza yendalo kunye neebhals.

Yenza umthambo

Utshintsho lwemo ye-PMS lubangelwa lutshintsho lwehomoni olunokuthi luphazamise umsebenzi we-serotonin, utshilo uLola Ross, umseki-mbumba kunye nesondlo kwiNyanga yeMoody, imeko yabasetyhini kunye nokulandela umkhondo wehomoni. "Ukuzivocavoca umzimba kunceda ukukhuthaza i-serotonin kunye ne-dopamine, i-neurotransmitters yakho eyonwabileyo." (Enkosi, imbaleki iphezulu!)

Kubalulekile ukuba uqaphele ukuba, ngenxa yotshintsho kwiihomoni, umzimba wakho uya kwenza ngokwahlukileyo kuwo onke amanqanaba ojikelezo lwakho. Ngexesha le-luteal yomjikelezo wakho (xa iimpawu ze-PMS zenzeka), umzimba wakho ulungiselela ukulahla udonga lwesibeleko ngokunyuka kweprogesterone. Iziphumo zokuthomalalisa iprogesterone zinokunciphisa amandla kunye nokucaca kwengqondo okungenakho ukukhuthaza ukuzilolonga okukhulu, utshilo uRoss. Ke ngelixa ukuzilolonga kuya kukunceda uzive ubhetele ngokwasengqondweni, usenokungabi nawo amandla okuphuma uye phandle kwiklasi ye-HIIT. Ukuzilolonga ngakumbi, njenge tai chi okanye ukubuyisela iklasi yeyoga, kuya kunceda ukuthomalalisa uxinzelelo lwe-adrenal (iincindi zamadlala ngaphezulu kwezintso zakho ziphendula kuxinzelelo ngokukhupha iicortisol kunye neehomoni zeadrenaline) kunye nokuxhasa ukujikeleza okunempilo, utshilo uRoss. (Izinto ezi-6 ozaziyo malunga nokusebenza ngexesha lakho)

Ukongeza kwimithambo elula ngexesha lesigaba se-luteal, u-Ross ukhuthaza ukuzilolonga rhoqo ukunceda ukwakha ukomelela koxinzelelo kunye nokuxhasa inkqubo ye-neva."Ukusebenza okuphezulu kukujolisa okuhle ngexesha lesigaba [ukusukela kusuku lokuqala lwexesha lakho nge-ovulation], xa i-estrogen iphezulu, izisa ukwanda kwengqondo, ukuzimisela kunye nommiselo olungileyo weswekile yegazi, enceda ukulawula amandla amanqanaba, utshilo. "Ukujikeleza okuphezulu kwe-estrogen ngexesha lesigaba sokuvota cardio. "

Isondlo

Uphando oluninzi luyanda malunga nendima yokutya kulawulo lomzimba wakho lokugula kunye nokudumba kunye nendlela ukutya okuchaphazela ngayo umoya wakho. Ngenxa yoko, kuyavakala ukuba isondlo sinokukwazi ukudlala indima ekunciphiseni iimpawu ze-PMS; ngokongeza (okanye ukuphelisa) izinto ezifanelekileyo ekudleni kwakho kwiintsuku ezikhokelela kwaye ngexesha lomjikelo wakho, unokunceda ukukhulula iimpawu.

Ewe, "ukusilela kwezondlo ngoyena nobangela wokungalingani kwamahomoni," utshilo uKatie Fitzgerald, M.S. Ungahlengahlengisa isondlo sakho njengonyango lwe-PMS ngokusebenzisa ezinye zezikhombisi ezingezantsi.

IiCarbs

UPersak ucebisa ukuba kwandiswe ukutya okuziinkozo (ezifana nequinoa, oats, teff, ithanga, iitapile, umbona) ngaphezu kweekhabhothi ezicutshungulweyo (njengezonka ezimhlophe, ipasta, nerayisi), kuba zinokunceda ukulawula iswekile esegazini ukuze umoya uzinze ngakumbi. kunye nokubonelela ngemvakalelo yokuhlutha ixesha elide emva kokutya.

Iiproteni

Uninzi lweentshizi, imbewu kunye nenyama ziqulethe i-amino acid ezithile (iibhloko zeprotheni) ezinokunceda ngeempawu ze-PMS. Ngokukodwa ngakumbi, i-amino acid tyrosine yonyusa ukuveliswa komzimba kwe-dopamine (ihomoni yolonwabo) kunye ne-amino acid tryptophan yonyusa imveliso yomzimba ye-serotonin (ikhemikhali yobuchopho eyenza ukuzola), utshilo uPersak. Ucebisa ngokukodwa imbewu yethanga, itshizi yeparmesan, isoya, iinkukhu, kunye ne-oats epheleleyo-ingqolowa kuba zipakishwe ngee-amino acid esele zikhankanyiwe.

Amafutha

Intlanzi yamanzi abandayo, njenge-salmon, iqulethe i-omega-3 fatty acids, elawula iimpawu ezisekelwe kwimo yengqondo ezinxulumene ne-PMS. "I-Omega-3 fatty acids inokunceda ukunciphisa iimpawu ze-PMS esekwe kwiimvakalelo (ezinje ngoxinzelelo kunye neemvakalelo ezixhalabileyo, uxinzelelo olungalunganga) kunye neempawu zomzimba (ukudumba, iintloko, nokuba buhlungu kwebele), utshilo. (Eyeleleneyo: Yintoni ukuBhayiseka kweMbewu kwaye ingakunceda ngexesha lakho?)

Micronutrients

I-calcium, i-magnesium, i-potassium, kunye ne-vitamin B6 zonke zi-micronutrients ezicetyiswa ngu-Persak kubathengi ukuba banyuse ukutya kwabo ngokutya, okanye izongezo xa zifuneka.

• Ikhalsiyam: "Amanqanaba e-calcium aboniswa ukuba adibanise kwisigaba se-luteal somjikelezo wokuya esikhathini (ngaphambi nje kwexesha)," kusho uPersak, ebonisa ukutya okucebile nge-calcium njengemveliso yobisi ephilayo, i-broccoli, imifuno eluhlaza kunye ne-tofu. "Eli thontsi kukholelwa ukuba liza kuba negalelo ekudleni nasekungazolini."
• Magnesium: "Ukufakwa kwe-magnesium kubonisiwe ukuphucula ukugcinwa kolwelo kunye nokuthamba kwebele, ukunceda umzimba ukuba ulale kwaye usebenze njengesiphumlisi," utshilo uPersak, ekhomba kukutya okunotye ngemagniziyam njengeavokhado, imifuno eluhlaza kunye nekhokho. (Jonga: Izibonelelo zeMagnesium kunye nendlela yokufumana ngakumbi ngayo)
• Potassium: "I-Potassium yi-electrolyte yomzimba olinganisa isodiyam kwaye inceda ukuthintela ulwelo ekuqokeleleni izicwili," utshilo uPersak. "Ngokwandisa imithombo yokutya yale minerali (ukusuka kwibhanana, ithanga, ikhukhamba, ivatala, imifuno enamagqabi, ibroccoli, kunye nembotyi) abasetyhini banokukunciphisa ukutya kwabo okunetyiwa kwaye bakhulule ubunzima bamanzi ngokulula."
• Vitamin B6: Okokugqibela, uPersak ugxininisa ukubaluleka kwe-vitamin B6, ekholelwa ukuba iyanceda ekunciphiseni isifuba, ukugcinwa kolwelo, iimvakalelo zokudakumba kunye nokudinwa. Uthi imithombo yokutya ephezulu yale vithamini ibandakanya: i-salmon, inkukhu, i-tofu, ingulube, iitapile, iibhanana, i-avocados, kunye neepistachios.

Ngokuphathelene nokutya okunokuphetshwa, ewe, uPersak uyavuma ukuba oku kukutya onokukunqwenela kakhulu njengoko ixesha lakho lisondela njengesiphumo sokwanda kweprogesterone (eyonyusa umdla wakho wokutya): iinkozo ezicoliweyo (isonka, ipasta, ii-crackers, iikeyiki), iilekese (kwanobusi kunye nemephu), inxalenye enkulu yeziqhamo, ityuwa kunye nokutya okunetyuwa (ukutya okusemathinini, ukutya okukhawulezayo, i-sauces), i-caffeine kunye notywala.

"Ukuzixakekisa ngaphezulu kwezahlulo ezinkulu ze-carb eziphantsi kwifayibha okanye ngaphandle kwefayibha kunokubangela utshintsho olukhulu kumanqanaba eswekile yegazi, anokunyusa ukutshintsha kwemozulu, akhuthaze iminqweno, iintlungu zentloko ebuhlungu, kwaye zibe negalelo kukudumba jikelele," ucacisa uPersak .

Izibonelelo

"Nangona kutya kubalulekileyo, kunokuba nzima ukungena kuyo yonke into oyifunayo," utshilo uFitzgerald. Kulapho izongezo zinokudlala khona. (Qaphela: Izongezo azilawulwa luLawulo lokuTya kunye neDrugs (FDA) kwaye zinokuphazamisana namayeza achazwe ngugqirha. Dibana nogqirha wakho kunye/okanye nogqirha wezokutya phambi kokuba uqalise ukuthatha naziphi na izongezo eziqhelekileyo ukuqinisekisa ukusetyenziswa ngokukhuselekileyo.

"Izinc kunye ne-estrogen zinxibelelene ngokusondeleyo," utshilo uFitzgerald. "Amanqanaba aphantsi e-zinc adibaniswa ne-ovulation engaqhelekanga kunye ne-PMS. Kwakhona ufuna ukubandakanya izinto ezimbalwa zokunceda ukuvuvukala, ukuvuvukala, intlungu, kunye ne-malaise jikelele; i-ashwagandha kunye ne-turmeric ziyimifuno emangalisayo echasayo. I-Bromelain, ikhemikhali ekhutshwe kwi Iphayinapile, inceda ekuthomalaliseni ukudumba kwezihlunu. Iiprobiotics zikwaluncedo kakhulu ekudambiseni isisu kunye nokukhuthaza ukuveliswa kweserotonin ukuze umntu azive esempilweni. Nangona ungazidla ezi zinongo ngokulungisa indlela otya ngayo-ukuthetha nesondlo okanye ingcali yokutya unokuqinisekisa ngokuchanekileyo into oyifunayo ukuze uyisebenzise ngaphezulu-izongezo zingenza kube lula ukuqinisekisa ukuba ukutya okunezakha-mzimba kuyahambelana, nokuba yeyiphi inqanaba lomjikelo wakho.

Ukongeza kwizongezelelo zesondlo, abanye abantu basetyhini banokunyusa ukungenisa kwabo izongezo ezingafunekiyo ukuba zenzelwe i-PMS, kodwa ukuthomalalisa iimpawu eziphambili, ezinje ngePilisi yeMpawu zoThintelo lweMpilo (ukonyusa imo yokutya enevithamini B6, i-neurotransmitter GABA, organic St. kunye ne-organic chasteberry enokunciphisa uxinzelelo okanye uxinzelelo olubangelwa yi-PMS) okanye i-Well Told Health's sleep supplement (equkethe i-organic balm lemon kunye namajikijolo e-goji amajusi anokunceda ngokuphuthelwa ngexesha le-PMS). Ezinye iinkampani zinikezela ngeziyobisi okanye incindi eyenzelwe ngokukodwa ukunyanga i-PMS, njenge-Moon Bitters by Roots and Crown, i-PMS Berry Elixir yi-The Wholesome Co., kunye ne-Marea, ipakethi yomgubo oxuba namanzi-zonke zisebenzisa amayeza ahlukeneyo okanye ezinye izithako zendalo Kuthi ukunceda nge-hormonal balance.

Ukufumana indlela eyenzelwe umntu ngakumbi, inkampani entsha ebizwa ngokuba yi-Elix ibonelela nge-tincture yendalo yendalo yonke eyenzelwe ukujolisa unobangela weempawu kumntu ngamnye. Ugcwalisa imibuzo yovavanyo lwezempilo kunye nebhodi yezonyango ka-Elix emva koko wenza umxube oza kuyisebenzisa njenge-tincture ekhokelela kumjikelo wakho. (Eyeleleneyo: Ngaba iiVithamini ezenzelwe wena zifanelekile?)

Amayeza afana ne-angelica sinensis, i-peony emhlophe, i-licorice, i-cyperus, kunye ne-corydalis zonke zisetyenziswa kumayeza e-herbal aseTshayina kumandla azo okuphilisa endalo-kwaye anokusetyenziswa kwi-tincture yakho yesiko. "U-Angelica sinensis waziwa njenge 'ginseng yabasetyhini' kunye nemithi yezempilo yehomoni kunyango lwamayeza amaTshayina, utshilo u-Li Shunmin, D.C.M, olilungu lebhodi yeengcebiso kwezonyango ka-Elix kunye nonjingalwazi kwiYunivesithi yase-Guangzhou ye-Traditional Chinese Chinese Medicine. "Ifakwe phantse kuyo yonke ifomyula yokujongana nemiba yezempilo yabasetyhini. Ilawula ukuya esikhathini ngokuvelisa iiseli ezintsha zegazi kunye nokuvuselela ukuhamba kwegazi ... Ikwajongene nokuqunjelwa ngokuncedisa amathumbu ngokunyuka kwamanzi." Ingcambu emhlophe ye-peony kuthiwa ivuselela amajoni omzimba kwaye iyachasana nokudumba, ngelixa iingcambu zelayisensi zithomalalisa iintlungu, ingakumbi isibeleko sesibeleko ngexesha lokudinwa, utshilo uShunmin. Ngokubhekiselele kwi-cyperus, "ngumthi wesintu walo naluphina uphawu lwe-gynecological olunokuthi lubangelwe luxinzelelo; imijikelezo engaqhelekanga, ukutshintsha kwemozulu, ukuthamba kwebele kunye nezinye iimpawu zehomoni." Okokugqibela, uShunmin ucacisa ukuba i-corydalis sisixhobo esinamandla sokuthomalalisa iintlungu kwaye siyaziwa ukunceda ngokutshintsha kwemood njengoko isebenza njengesiyobisi.

Iimveliso ze-CBD

Nge-CBD yonke ingqumbo okwangoku, akumangalisi ukuba ifumana indlela kunyango lwe-PMS. (ICYMI, nantsi into esiyaziyo malunga nezibonelelo ze-CBD ukuza kuthi ga ngoku.)

"Ngokubanzi, i-CBD inceda ukungalingani kwemood, ukuphucula ukomelela, kwaye iyakwazi ukuphumla izihlunu ezigudileyo ukunciphisa amaqhuma esibeleko [xa ugalelw e okanye usetyenziswa ngokwesihloko], utshilo uLe, onamava okunyanga iimpawu zeemveliso ze-CBD kwaye uhlala ecebisa iRadical Roots kuye izigulana. Yiyo loo nto iimveliso ze-CBD ezingeyomfuneko, izinto ezityiwayo, kunye nee-suppositories ziye zakhula ngokuthandwa phakathi kweemveliso ezifana neWebhu kaCharlotte, uMaxine Morgan, kunye neVena CBD.

Umzekelo, uphawu lwe-CBD Mello kutsha nje lukhuphe iMello Bottom, indawo ene-75mg ye-CBD ekhutshwe kwi-hemp epheleleyo eyenzelwe ukunciphisa iimpawu ze-PMS esekwe kwizifundo eziqukumbela ukuba i-CBD sisixhobo sokuthomalalisa iintlungu / iintlungu (iincampu zesibeleko), iyanceda ukunyanga imood ukuphazamiseka (ukukhathazeka, ukuguquka kwemizwelo, kunye nokucaphuka), kwaye i-anti-inflammatory (kuquka i-IBS kunye nokuvutha kwemisipha). Foria Wellness, inkampani eyenza iimveliso zempilo ye-hemp kunye ne-cannabis, kubandakanya i-CBD kunye ne-THC yeoyile evuselelayo kunye ne-CBD suppositories eyilelwe ukunceda kwintlungu ye-pelvic, nokuba ivela kwi-PMS, isini, okanye eminye imiba.

Nangona abanye oochwephesha befunga nge-CBD xa kufikwa kwi-PMS, kubalulekile ukuba uqaphele ukuba iimveliso ze-CBD-kunye nezinye iindlela ezinje ngezixhasi kunye nezitofu-azilawulwa yi-FDA, utshilo uGqirha Goodstein. (Idibeneyo: Ungazithenga njani iiMveliso ze-CBD ezikhuselekileyo nezisebenzayo) Kuba iyintsimi entsha, "akukho bungqina buninzi obuxhasa ukhuseleko nokusebenza kwabo, utshilo. "Ngenxa yeso sizathu, ukuba ndinesigulana esineempawu ze-PMS kwaye azikho kunyango endinazo, ndiya kuhlala ndizithumela kugqirha womzimba."

I-acupuncture

"Kangangamawaka eminyaka, iyeza laseTshayina liye laphatha ngempumelelo i-PMS ngokulawula ukungalingani kwehomoni, ukunciphisa ukuvuvukala, kunye nokwandisa ukuphumla kunye nokuveliswa kwe-endorphin [ukusebenzisa i-acupuncture]," kusho uLe. "Kuphononongo olubonisa ukusebenza konyango lwamayeza xa kuthelekiswa nokwenza i-acupuncture, abasetyhini abanyangwa nge-acupuncture babenamathuba okuba kuncitshiswe iimpawu ze-PMS xa kuthelekiswa nezo zikwihomoni." (Jonga: Yonke into ekufuneka uyazi malunga neeNzuzo ze-acupuncture)

Le ichaza ukuba amanqaku e-acupuncture avuselela inkqubo ye-nervous kwaye ngokwenza oko akhulula iikhemikhali ezilawula ukuhamba kwegazi kunye noxinzelelo lokwandisa i-endorphins, ukunciphisa ukuvutha, kunye noxinzelelo oluphantsi. "Ngokuyintloko, olu tshintsho lwebhayiloji lwenza ukuba umzimba uphilise ngokwendalo kwaye lukhuthaze impilo yomzimba kunye neemvakalelo," utshilo uLe. Ngezi zizathu, ukwenza i-acupuncture kunokuba nakho ukubanceda ubomi bakho ngokwesondo xa bebonke, ukongeza kunyango lwe-PMS.

Uphengululo lwe