Lawula iiMood Swings

Umxholo

• Iingcebiso kubomi obunempilo ngokubanzi, kubandakanywa nempilo yeemvakalelo, zezi zilandelayo:
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Iingcebiso kubomi obunempilo ngokubanzi, kubandakanywa nempilo yeemvakalelo, zezi zilandelayo:

Iingcebiso ngezempilo, # 1: 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 - zombini i-aerobic kunye nokuqeqeshwa kwamandla - 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.

Iingcebiso zezempilo, # 2: 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 ikwisimo sokuthintela amafutha, inoxinzelelo ngakumbi kuxinzelelo. Ukutya ukutya okuncinci ezintlanu ukuya kwezintandathu ngemini eziqulathe umxube olungileyo wee-carbohydrate- ezinokuphakamisa amanqanaba e-serotonin- kunye neprotein inokuhambisa imiphetho yeemvakalelo kunye nokutshintsha kwemood.

Iingcebiso zempilo, # 3: Thatha izongezo ze-calcium. Uphando lubonisa ukuba ukuthatha i-1,200 milligrams ye-calcium carbonate imihla ngemihla kunciphisa iimpawu ze-PMS ngama-48 ekhulwini. 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.

Iingcebiso zezempilo, # 4: Bhala kwijenali. Gcina ijenali kwibrifkheyisi okanye ibhegi yakho, kwaye xa ucaphukile okanye unomsindo, thatha imizuzu embalwa ukukhafula. Le yindlela ekhuselekileyo yokukhupha iimvakalelo zakho ngaphandle kokuhlukanisa abanye kwaye iluncedo ekulawuleni utshintsho lweemvakalelo.

Iingcebiso zezempilo, # 5: Ukuphefumla. Gxotha uvalo kude nokuphumla okuncinci: Thatha umoya ophefumlayo ukuya kwisine, ubambe isibalo sesine, kwaye usikhulule kancinci ukuya kwisine. Phinda amaxesha amaninzi.

Iingcebiso zezempilo, # 6: Yiba nemantra. Yenza i-mantra epholileyo ukuyicengceleza ngexesha lobunzima. Thatha imiphefumlo embalwa kwaye xa uyikhulula, zxelele, "Yiyeke le nto," okanye "Musa ukuqhushumba."

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