Uhlala njani kwiKeel eyi-Even

Umxholo

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Zilolonge rhoqo. Umsebenzi womzimba unyanzela umzimba ukuba uvelise ezo zivakalelo ze-neurotransmitters ezibizwa ngokuba yi-endorphins kwaye zonyusa amanqanaba e-serotonin ukuphucula imeko ngokwendalo. Uphando lubonisa ukuba umthambo-kokubini ukuqeqeshwa kwe-aerobic kunye namandla-kunokunciphisa kwaye kuthintele ukudakumba kunye nokuphucula iimpawu ze-PMS. Okwangoku, uninzi lweengcali zicebisa ukuba ufumane imizuzu engama-30 yomsebenzi omninzi wokuqina ngamandla kwiintsuku ezininzi zeveki.

- Yitya kakuhle. Amabhinqa amaninzi atya ii<em>calories ezimbalwa kakhulu aze alandele izidlo ezingenazo iivithamini, iiminerali neeproteni. Abanye abadli ngokufuthi ngokwaneleyo, ngoko izinga leswekile egazini labo alizinzanga. Nokuba yeyiphi na imeko, xa ingqondo yakho ikwimeko yokunqongophala kwamafutha, inovakalelo ngakumbi kuxinzelelo, utshilo uSara Berga, MD, weYunivesithi yasePittsburgh School of Medicine. Ukutya ukutya okuncinci ezintlanu ukuya kwezintandathu ngemini eziqulathe umxube olungileyo wee-carbohydrate- ezinokuphakamisa amanqanaba e-serotonin- kunye neprotein inokuhambisa imiphetho ebuthathaka yeemvakalelo.

- Thatha izongezo ze-calcium. Uphando olwenziwe nguSusan Thys-Jacobs, MD, weSibhedlele iSt. Kukho ubungqina bokuba ukuthatha i-200-400 mg ye-magnesium kunokuba luncedo. Bukho ubungqina obuncinci bokuqinisekisa ukuba ivithamin B6 kunye namayeza esintu afana nomsebenzi weoyile wokuqala we-oyile ye-PMS, kodwa kunokuba kufanelekile ukuzama.

- Funa unyango. Iindaba ezimnandi malunga nokuphazamiseka kwemo yehomoni-uxinzelelo, unxunguphalo kunye ne-PMS eqatha- kukuba ziyanyangeka nje ukuba zifunyenwe. Amachiza aqhele ukumiselwa kwezi ngxaki kukukhetha i-serotonin reuptake inhibitors (i-SSRIs), efana neProzac (ebizwa ngokuba yiSarafem kubantu abanePMS), iZoloft, Paxil kunye neEffexor, ezenza ukuba i-serotonin ifumaneke kwingqondo.

"La machiza asebenza malunga nesibini kwisithathu sabasetyhini abane-PMS enzima - kwaye kwiveki okanye ezimbini," utsho uPeter Schmidt, MD, weZiko leSizwe leMpilo yeNgqondo, "ngokuchasene neeveki ezine ukuya kwezintandathu ezithatha ukukhulula. ukudakumba." Ukunciphisa iziphumo ebezingalindelekanga ezinokubakho kunye nokuthintela ukukhula kokunyamezelana nala machiza, abanye oogqirha bayalela ukuba zisetyenziswe kwiiveki ezimbini zokugqibela zokuya exesheni.

Uphononongo lubonisa ukuba ii-SSRIs zinokusetyenziswa ngexesha nasemva kokukhulelwa (nangexesha lokuncancisa) ukuba owasetyhini uxinezeleke kakhulu okanye ufuna ukuzibulala. Kukho ubungqina obunqongopheleyo obucebisa ukuba iprogesterone yomlomo inokunceda ekupheliseni iimpawu ezithile ze-PMS, ezinje ngexhala.

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