Uhlala ixesha elingakanani Iimpawu zokuyeka ukuya exesheni?

Umxholo

• Zihlala ixesha elingakanani iimpawu?
• Iimpawu zokuyeka ukuya exesheni
• Ukulawula iimpawu
• Kushushu
• Ukoma kwelungu lobufazi
• Iingxaki zokulala kunye nokutshintsha kwemood
• Unyango olongezelelekileyo
• Ufuna nini uncedo
• Izibonelelo zokuyeka ukuya exesheni
• Imbonakalo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Ukuyeka ukuya exesheni kuyinto eqhelekileyo kunye nendalo yokuguga.

Njengoko ungena kwi-40s yakho, umzimba wakho uya kuthi uvelise i-estrogen engaphantsi kwaye ungasayi exesheni. Nje ukuba uyeke ukuya exesheni kwaye khange ube namaxesha eenyanga ezili-12. uya kube sele ufikelele kwinqanaba lokuyeka ukuya exesheni.

Ukuyeka ukuya kwindalo okwenzeka ngaphandle kongenelelo lonyango kwenzeka kumanqanaba amathathu:

• ixesha lokuphumla
• ukuyeka ukuya exesheni
• emva kokuyeka ukuya exesheni

Abantu abaninzi bayabhidisa ukuya exesheni kunye nokuhamba kwexesha. I-Perimenopause linqanaba xa owasetyhini eqala ukutshintsha aye exesheni. Ezinye zeempawu eziqhelekileyo zesigaba se-perimenopausal zibandakanya:

• kushushu
• ukubila ebusuku
• ukoma kwilungu lobufazi

Ngexesha lokugqibela, umzimba wakho uqala ukwenza i-estrogen encinci. Oku kuyaqhubeka de kube yeyokugqibela okanye emibini iminyaka ye-perimenopause de amanqanaba ehomoni yakho ehle ngokukhawuleza. Ixesha lokuyeka lingaqala ukuya kwiminyaka eli-10 ngaphambi kokuba ungene exesheni. Ihlala iqala kwi-40s yakho, kodwa abanye abantu basetyhini bangena kwi-perimenopause kwi-30s yabo.

Oogqirha baya kugqiba ukuba ufikelele kwixesha lokuyeka ukuya exesheni xa ungakhange ube nexesha leenyanga ezili-12 zilandelelana. Emva koko, uza kungena kwinqanaba le-postmenopausal.

Ukuba ukhe wasuswa amaqanda akho, uyakufumana ukuphuma ngesiquphe "ngesiquphe".

Zihlala ixesha elingakanani iimpawu?

Iimpawu zePerimenopausal zinokuhlala iminyaka emine ngokwe-avareji. Iimpawu ezinxulunyaniswa neli nqanaba ziya kuthoba kancinci ngexesha lokuyeka ukuya exesheni nasemva kokuyeka ukuya exesheni. Abasetyhini abaye unyaka wonke ngaphandle kwexesha bathatyathwa njenge-postmenopausal.

Ukutshisa okutshisayo, okwaziwa nangokuthi kukutshisa okutshisayo, luphawu oluqhelekileyo lokugqibela. Olunye uphononongo lufumanise ukuba ukukhanya okuphakathi ukuya kubushushu obunamandla kunokuqhubeka nokupheliswa kwexesha elidlulileyo kwaye kudlule i-a. Oko kukude kunexesha elamkelweyo ngokubanzi lobungakanani bexesha lokukhanya okushushu.

ukuba abafazi abamnyama kunye nabasetyhini abanamava obunzima ngamava ashushu ixesha elide kunabafazi abamhlophe nabasetyhini abajongwa njengobunzima.

Kuyenzeka ukuba umntu obhinqileyo abe nokuyeka ukuya exesheni ngaphambi kweminyaka engama-55. Kucingelwa ukuba uyeka ngaphambi kwexesha ngaphambi kokuba uyeke ukuya exesheni kwaye uneminyaka engama-40 ubudala okanye ungaphantsi.

Ukuyeka ukuya exesheni okanye ngaphambi kwexesha kunokwenzeka ngenxa yezizathu ezininzi. Abanye abantu basetyhini banokuhamba kwangoko okanye ukuya exesheni ngaphambi kwexesha ngenxa yokungenelela kotyando, njenge-hysterectomy. Inokwenzeka kwakhona ukuba ii-ovari zonakaliswe yi-chemotherapy okanye ezinye iimeko kunye nonyango.

Iimpawu zokuyeka ukuya exesheni

Uyakufumana uninzi lweempawu ngelixa uqhubeka nge-perimenopause (umzekelo, amaxesha akho aba ngawokungaqhelekanga). Ukuhamba rhoqo, ubungqongqo, kunye nexesha leempawu ziyahlukahluka ukusuka kumntu ukuya komnye ngexesha lokuya exesheni kwaye njengoko usiya exesheni.

Kanye xa uyeka ukuya exesheni (khange ube nexesha kangangeenyanga ezili-12) kwaye uye emva kokuyeka ukuya exesheni, iimpawu zinokuqhubeka ngokomyinge weminyaka emine ukuya kwemihlanu, kodwa ziyancipha rhoqo kunye nokuqina. Abanye abantu basetyhini baxela ukuba iimpawu zabo zihlala ixesha elide.

Iimpawu eziqhelekileyo zibandakanya:

• Kushushu. Oku kubangela ukuba uzive ukukhawuleza kobushushu ebusweni bakho nasemzimbeni ongasentla. Banokuhlala imizuzwana embalwa ukuya kwimizuzu eliqela okanye nangaphezulu. Ukutshisa okutshisayo kunokwenzeka izihlandlo ezininzi ngemini okanye amatyeli ambalwa ngenyanga.
• Ukubila ebusuku. Ukutshisa okutshisayo ngexesha lokulala kunokubangela ukubila ebusuku. Ukujuluka ebusuku kunokukuvusa kwaye kukwenze uzive udinwe ngakumbi emini.
• Kubanda ukubanda. Unokuba namava engqele, iinyawo ezibandayo, kunye nokungcangcazela emva kokuba umzimba wakho upholile usuka kwilitha elishushu.
• Utshintsho kwilungu lobufazi. Ukoma kwelungu lobufazi, ukungonwabi xa usabelana ngesondo, i-libido ephantsi, kunye nemfuno engxamisekileyo yokuchama ziimpawu ze-genitourinary syndrome yokuyeka ukuya exesheni (GSM).
• Utshintsho lweemvakalelo. Oku kunokubandakanya ukudakumba okuphakathi, ukutshintsha kwemozulu, kunye nokucaphuka.
• Ingxaki yokulala. Iingxaki zokulala ezinje ngokulala zinokubakho ngenxa yokubila ebusuku.

Ezinye iimpawu ze-perimenopause zinokubandakanya:

• ukuthamba kwebele
• amaxesha anzima okanye alula
• ukwanda kwesifo se-premenstrual syndrome (PMS)
• isikhumba esomileyo, amehlo, okanye umlomo

Abanye abantu basetyhini banokuba namava:

• intloko ebuhlungu
• intliziyo ebalekayo
• iintlungu zemisipha kunye namalungu
• imiba yokugxila kunye nenkumbulo
• ukulahleka kweenwele okanye ukuncipha
• ukutyeba kwakho

Ukuba ufumana ezinye zeempawu ezongezelelweyo, tyelela ugqirha wakho ukulawula ezinye izizathu.

Unokufumana naziphi na kwezi mpawu ngalo lonke ixesha lokugqibela. Kodwa ukukhanya okutshisayo kwenzeka ngesiqhelo ekuqaleni.

Ukulawula iimpawu

Ukuhamba ngokuhamba kwexesha kunye nokuyeka ukuya exesheni kunokuba kungonwabi kwaye ngamanye amaxesha kubuhlungu kubafazi abaninzi. Kodwa yinto eqhelekileyo nelawulekayo yokwaluphala. Nazi ezinye iingcebiso zokukunceda ulawule iimpawu zakho.

Kushushu

Zama ezi ndlela kukunceda ukuthintela nokulawula ukukhanya:

• Chonga kwaye uphephe izinto ezishushu ezinje ngokutya okunezipayisi okanye utywala.
• Sebenzisa ifeni emsebenzini okanye ekhaya.
• Thatha uthamo lomlomo oluphantsi xa usenexesha lakho.
• Thatha kancinci, uphefumle nzulu xa kuqala isibane esishushu.
• Susa izambatho zempahla xa uziva kushushu.

Ukoma kwelungu lobufazi

Ukoma kwelungu lobufazi kunokulawulwa ngokusebenzisa i-lubricant esekwe emanzini, kwi-OTC) ngexesha lokwabelana ngesondo okanye ngokusebenzisa i-OTC yelungu lobufazi elisetyenziswa rhoqo kwiintsuku ezimbalwa. Ugqirha wakho unokuyalela amayeza ukuba akuncede xa ungonwabanga kakuhle kwilungu lobufazi.

Ukuba unqabile ukulala ngesondo kunye neqabane lakho, jonga ugqirha wakho.

Iingxaki zokulala kunye nokutshintsha kwemood

Zama ezi ndlela ukunqanda iingxaki zokulala:

• Kuphephe ukutya kakhulu, ukutshaya, ikofu, okanye icaffeine emva kwemini.
• Gwema ukulala emini.
• Kuphephe ukuzilolonga okanye utywala kufutshane nexesha lokulala.
• Sela ubisi olufudumeleyo okanye iti efudumeleyo engenacaffeine ngaphambi kokuba ulale.
• Lala kwigumbi elimnyama, elizolileyo nelipholileyo.
• Phatha ukukhanya okutshisayo ukuphucula ukulala.

Ukunciphisa uxinzelelo, ukutya ngokufanelekileyo, kunye nokuhlala usebenza ngokwasemzimbeni kunokunceda kukutshintsha kwemozulu kunye neengxaki zokulala. Ugqirha wakho unokuyalela amayeza ukunceda kukutshintsha kwemozulu.

Kuya kufuneka uthethe nogqirha wakho malunga nokulawula iimpawu zakho kunye nokulawula ezinye iimeko ezinokubangela iimpawu zakho, njengoxinzelelo okanye isifuba. Kukwaluncedo ukujoyina iqela lenkxaso labasetyhini ekuyekeni ukuya exesheni ukuze ube nendawo ekhuselekileyo yokwabelana ngeenkxalabo zakho kunye nemicimbi.

Unyango olongezelelekileyo

Ugqirha wakho unokumisela unyango lwe-menopausal hormone (MHT) ukukunceda ukunyanga iimpawu zakho. I-MHT (eyayisaziwa ngokuba lonyango olubuyisela i-hormone, okanye i-HRT) inokuthomalalisa

• kushushu
• ukubila ebusuku
• iingxaki zokulala
• ukucaphuka
• ukoma kwilungu lobufazi

I-MHT inokukunceda ukunciphisa ukuphulukana nethambo kunye nokunciphisa ukutshintsha kwemozulu kunye neempawu zokudakumba. Iziphumo ebezingalindelekanga ze-MHT zibandakanya:

• ukopha kwilungu lobufazi
• ukudumba
• ukudumba kwamabele okanye ukuthamba
• intloko ebuhlungu
• utshintsho lweemvakalelo
• isicaphucaphu

bonisa ukuba abasetyhini abathatha i-MHT basemngciphekweni owandayo wokuhlaselwa sisifo sentliziyo, ukubetha, kunye namahlwili egazi. Imingcipheko iyafana nakwabasetyhini abasebenzisa iipilisi zokucwangcisa, iipatches, kunye neeringi. Nangona kunjalo, abasetyhini abathatha i-MHT badala, kwaye umngcipheko uyanda ngokobudala.

Abasetyhini abaninzi abakwazi ukuthatha i-MHT ngenxa yokugula kwangaphambili njengomhlaza okanye kuba bathatha amanye amayeza.

Uphando olongezelelekileyo lufumanise ukuba umngcipheko wokufumana umhlaza webele unokunyuka kunye neminyaka emihlanu okanye nangaphezulu yokusetyenziswa okungapheliyo kwe-MHT (ye-estrogen ene-progestogen, hayi i-estrogen yodwa).

Abasetyhini abasuswe isibeleko baya kusebenzisa unyango lwe-estrogen-kuphela.

Thetha nogqirha wakho ukuze ufunde okungakumbi malunga nonyango lwehomoni ngaphambi kokwenza isigqibo sokuyisebenzisa.

Ufuna nini uncedo

Kuqhelekile kwaye kuyinto eqhelekileyo ukuba namaxesha angaqhelekanga xa une-perimenopausal.

Nangona kunjalo, ezinye iimeko, njenge-polycystic ovary syndrome (i-PCOS) okanye umhlaza womlomo wesibeleko, zinokubangela nokopha gwenxa. Jonga ugqirha wakho ukuba akhuphe ezinye izizathu ukuba:

• ngequbuliso ufumana amaxesha anzima kakhulu okanye amaxesha anegazi
• unamaxesha amade kunesiqhelo
• ibala okanye ukopha emva kokwabelana ngesondo
• ibala okanye ukopha emva kwexesha lakho
• amaxesha asondelelene kunye

I-Osteoporosis kunye nesifo sentliziyo ziingozi zempilo zexesha elide ezinxulumene nokuyeka ukuya exesheni. Kungenxa yokuba i-estrogen idlala indima ebalulekileyo ekukhuseleni amathambo akho kunye nentliziyo yakho. Ngaphandle kwe-estrogen, usemngciphekweni wokwanda kwezifo zombini.

Ukwanomngcipheko owandayo wosulelo lomchamo ngenxa yokuyeka ukuya exesheni kunokubangela ukuba urethra yakho yomile, icaphuke okanye idumbe. Usulelo lobufazi lunokubakho rhoqo ngakumbi kuba ubufazi bakho buye bome kwaye bancipha.

Xela iimpawu zokuya exesheni xa undwendwele ugqirha. Vavanywa ngugqirha wakho ukuba uyaqhubeka nokuba neempawu zokuya exesheni ezinganyamezelekiyo okanye ezidlulileyo ngaphezulu kweminyaka emihlanu emva kokuba sexesheni kwakho.

Izibonelelo zokuyeka ukuya exesheni

Nangona ukuyeka ukuya exesheni kunokubangela iimpawu ezingathandekiyo kwabanye abantu basetyhini, le nkqubo yendalo inokubakho, nayo. Zininzi izibonelelo ezinokubakho zokuyeka ukuya exesheni ezinokuthi ziqwalaselwe:

• Umbono oqinisekileyo. Olu, lolunye lolona phando lukhulu lwexesha elide ukugxila kwabasetyhini abaphakathi, bafumanise ukuba uninzi lwabasetyhini babeneempawu ezintle okanye ezingathathi cala malunga nokuyeka ukuya exesheni. Uninzi lwabasetyhini alufuni uncedo lwangaphandle lokuyeka ukuya exesheni.
• Akukho tshintsho kwezempilo okanye ekuziphatheni kwezempilo. Isifundo esifanayo safumanisa ukuba impilo kunye nokuziphatha kwabasetyhini akunakulindeleka ukuba batshintshe ngokuyeka ukuya exesheni. Oko kuthetha ukuba sele ukhokele indlela yokuphila esempilweni, uya kuthi unamathele kuyo.
• Ubulumko bamava. Ukuyeka ukuya exesheni kuhamba nokuguga, okuhamba nexabiso lamava obomi. Isazi ngengqondo uSylvia Gearing, PhD, uxelele i-American Psychology Association's Monitor on Psychology ukuba, kumava akhe, abasetyhini abakwinqanaba lokuya exesheni bandise "ukucaca, isigqibo, ubukrelekrele bemvakalelo," kunye nezinye izinto ezintle.
• Akukho sexesheni. Abanye abantu basetyhini bathanda ukuya exesheni ngokuyeka ukuya exesheni, ngakumbi ukuba bafumana amaxesha anzima, ukubamba, okanye iPMS. Xa umjikelo wakho wenyanga uyeka, akukho sidingo sokuthenga iitampon, iipads, okanye ezinye iimveliso zokuya exesheni.
• Akukho sidingo solawulo lokuzalwa ngaphandle kwexesha lonyaka omnye.

Kusenokwenzeka ukuba ukhulelwe ngexesha le-perimenopause, ke musa ukuyekisa ulawulo lokuzalwa kwangoko. Emva konyaka ngaphandle kwexesha lakho, kwamkelwe ngokubanzi ukuba ukukhulelwa akunakwenzeka ngaphandle kongenelelo lonyango, olunokuba sisiqabu kwabanye abantu basetyhini.

Kusafuneka uzikhusele kwizifo ezidluliselwa ngeentlobano zesini.

Imbonakalo

Ubomi emva kokuyeka ukuya exesheni abuhlukanga kakhulu kunobomi ngexesha leminyaka yakho yokuzala. Khumbula ukutya ngokufanelekileyo, ukuzivocavoca, kunye nokufumana ukhathalelo lwempilo oluqhelekileyo, kubandakanya novavanyo lwamazinyo nolwemehlo.

Nini kwaye zithatha ixesha elingakanani iimpawu zokuyeka ukuya exesheni okwahlukileyo kumntu ngamnye. Kuqhelekile kwezi mpawu ngalo lonke ixesha lokuya exesheni ukuya kwi-postmenopause ukuhlala malunga.

Ukutya okunezondlo kunye nokuzilolonga rhoqo kuya kukunceda ugcine amathambo omelele, ngelixa ukutyelelwa rhoqo ngugqirha kuya kukunceda ufumane iingxaki kwangoko.