Ukuyeka ukuya exesheni kunye nomsindo: Luthini unxibelelwano kwaye ndingenza ntoni?

Umxholo

• I-Estrogen, i-serotonin, kunye nomoya
• 1. Yitya ukutya okusempilweni
• 2. Zilolonge rhoqo
• 3. Umsindo wesitshana ube ngumsebenzi woyilo
• Ziqhelise ukukhumbula, ukucamngca, kunye nolawulo loxinzelelo
• Uza kubona nini ugqirha wakho
• Izinketho zonyango
• Umgca wezantsi

Umsindo ngexesha lokuyeka ukuya exesheni

Kubafazi abaninzi, ixesha lokuya exesheni kunye nokuyeka ukuya exesheni yinxalenye yenkqubo yendalo yokuguga.

Ukuyeka ukuya exesheni kuye kwaqala xa ungakhange ube nexesha lonyaka omnye, eUnited States malunga neminyaka engama-51 ubudala.

I-Perimenopause lixesha ngaphambi kokuyeka ukuya exesheni xa zonke iimpawu zivela. Njengoko amanqanaba akho okuzala etshintsha, umzimba wakho unokusabela ngokutshisa okutshisayo, ukuphazamiseka kokulala, kunye notshintsho lwemozulu olungenakulindeleka. Ngamanye amaxesha olu tshintsho lwemo yeemvakalelo luthatha uhlobo lweemvakalelo ezigabadeleyo neziqubulisayo zokoyika, unxunguphalo, okanye umsindo.

Ukuziva unomsindo kunokuba sisiphumo sezinto ezinxulumene nokuyeka ukuya exesheni. Iinyani zokukhula kunye nokuhamba kwisigaba esahlukileyo sobomi-ukongeza kuxinzelelo olwaphulukana nokulala kunye nokukhanya okushushu ngamanye amaxesha kunokubangela-kunokuba negalelo kwiimood ezingazinzanga. Khumbula ukuba umzimba wakho uyatshintsha, kodwa awunakubekwa tyala ngezi mvakalelo. Impendulo yokwenyani yamachiza iyadlala.

Ukuyeka ukuya exesheni kuchaphazela onke amabhinqa ngokwahlukileyo, ke kunzima ukutsho ukuba kunqabile okanye kuxhaphakile ukuba sexesheni komsindo. Utshintsho lweHormone lunokuba nefuthe elibonakalayo kwiimvakalelo zakho, kodwa oko akuthethi ukuba ulahlekelwe ngokusisigxina kulawulo kwindlela oziva ngayo.

Qhubeka ufunda ukuze ufunde ngakumbi malunga nokuba kutheni olu tshintsho lweemvakalelo lunokwenzeka kunye nento onokuyenza ukuze ufumane isiqabu.

I-Estrogen, i-serotonin, kunye nomoya

I-Estrogen yihomoni elawula uninzi lwemisebenzi yokuzala yowasetyhini. Njengoko usondela ekuyekeni ukuya exesheni, ii-ovari zakho ziyayicotha imveliso yazo ye-estrogen.

I-Estrogen ikwalawula ukuba ingakanani i-serotonin eveliswayo kwingqondo yakho. I-Serotonin yikhemikhali enceda ukulawula iimvakalelo zakho. Ukuba uvelisa i-estrogen encinci, uvelisa i-serotonin encinci. Oku kunokuba nefuthe ngqo kwindlela oziva uzinzile kwaye unethemba ngayo.

Ukulinganisa iihomoni zakho sisitshixo sokuphinda ulawule imeko. Kukho imisebenzi eliqela kunye notshintsho kwindlela yokuphila onokuzama ngayo ukulinganisa iihomoni zakho ngokwendalo.

1. Yitya ukutya okusempilweni

Ukutya kwakho kunefuthe elibonakalayo kumanqanaba akho ehomoni. Ukongeza ukutya okunotyebi ku-vitamin D, i-calcium, kunye ne-iron ayizukukunceda uzive ungcono, kodwa iya kugcina amathambo akho omelele njengoko imveliso yakho ye-estrogen icotha.

Ukuyeka ukuya exesheni kunokunxulunyaniswa nokuzuza ubunzima, okunokuthi emva koko kusebenze ngokwakho kunye nemoods yakho. Namathela kukutya okune-fiber ephezulu ukukhusela impilo yakho yekholon kwaye ugcine ukwetyisa kwakho rhoqo. Yiba esebenzayo. Thatha uxanduva lokukhathalela umzimba wakho.

Uphando oluqhubekayo lukwacebisa ukuba ii-estrogens zezityalo ezifumaneka kwisoy zinokunceda ukunciphisa iimpawu zokuyeka ukuya exesheni, ke jonga ukwenza i-edamame, tofu, kunye nobisi lwe-soy kwii-pantry staples. Abasetyhini abanembali yezonyango yomhlaza kwaye kufuneka bathethe noogqirha babo ngaphambi kokunyusa isoya ekutyeni kwabo.

I-caffeine ekukhuliseni ukukhanya okutshisayo kunye nokujuluka ebusuku, ngoko ukunciphisa apha kunokuba luncedo. Sela iziselo ezipholileyo. Lala nefeni ebusuku.

2. Zilolonge rhoqo

Ukuzivocavoca umzimba kunokuvuselela iihomoni ze-endorphin, ezonyusa imood yakho. Ukuyeka emva kwexesha, usemngciphekweni ophakamileyo wesifo sentliziyo, ke ukufumana i-cardio ngoku kubalulekile njengakuqala kwimpilo yakho yexesha elide.

Ukuzivocavoca okunempembelelo ephantsi-njenge-Pilates, oomatshini be-elliptical, kunye nokugijima-kunokufumana ukupompa kwegazi kunye nokuphucula indlela oziva ngayo ngomzimba wakho.

Amaziko oLawulo lweNtsholongwane kunye noThintelo (CDC) acebisa ukuba kwenziwe umthambo wentliziyo ngokulinganayo ngeveki kubantu abadala, kubandakanya nabasetyhini xa beyeka ukuya esikhathini.

3. Umsindo wesitshana ube ngumsebenzi woyilo

Ngokwabaphandi kwenye, ulawulo olubonakalayo kwiimpawu zakho lunokuba sisalathiso sobukhali beempawu. Kungenxa yoko le nto abanye abantu basetyhini bekufumanisa kuluncedo ukuhambisa iimvakalelo zabo ezinamandla kwimveliso evelisayo.

Imisebenzi enjengokupeyinta, ukubhala, ukwenza igadi, kunye nokuhombisa ekhaya kungakunika ithuba lokuqhubekeka neemvakalelo zakho ngendlela elungileyo.

Xa ukwazi ukwamkela ukuba ungena kwinqanaba elitsha lobomi kwaye uthathe isigqibo sokulamkela olo tshintsho njengelintle, unokubona ukwehla kweemvakalelo zakho ezinamandla.

Ziqhelise ukukhumbula, ukucamngca, kunye nolawulo loxinzelelo

Ingqondo kunye nokucamngca kunokukunceda uphinde ufumane ulwazi oluqinisekileyo kunye nemvakalelo yokulawula iimpawu zakho. Yiba kulo mzuzu. Gxila kwizinto ozixelela zona okwangoku. Ubona ntoni, unuke, uve, uve, ungcamle njani?

Izifundo ziyavela ukukhangela isiphumo sokucinga ngoxinzelelo kunye noxinzelelo, kodwa ukuba ezi zinto zisinika imvakalelo yokuzivela novelwano.

Ngokusebenzisa usetyenziso lwengqondo, ukwenza iindlela zokuphefumla nzulu, okanye ukuqala nje usuku lwakho ngemizuzu eli-10 yexesha lokucinga, sele usendleleni eya ekuziqhelaniseni nengqondo.

Sebenzisa obu buchule bokukhuphela engqondweni yakho iingcinga ezingalunganga xa umsindo wakho uvutha. Nxibelelana neemvakalelo zakho ngokunzulu ngexesha elifudumeleyo okanye ukungqubana okungathandekiyo. Okukhona usenza lo mkhuba, kokukhona uya kuzenzekelayo.

Thatha iklasi yokulawula uxinzelelo ukuze ube neendlela ezintsha zokuyeka ukudakumba koxinzelelo. Cinga ngeqela lenkxaso yokuyeka ukuya exesheni.

Zama ukushicilela-Oko kukuthi, ubhale uxinzelelo lwakho. Cinga emva kokuziphatha kwakho kwaye ucinge ngezinto ezazibangela.

Ngexesha elizayo ukugqabhuka kunokuthintelwa ngokuqonda ukuba ukwindlela eya kwenye. Yima, phefumla ezintlanu. Zisuse kule meko.

Uza kubona nini ugqirha wakho

Ukuba unenkxalabo malunga nendlela imeko yakho echaphazela ngayo ubomi bakho, yenza idinga kunye noogqirha wakho jikelele okanye i-OB-GYN.

Unokuxhamla kunyango ekujoliswe kuwo ukuba:

• Ndiziva ngathi indlela oziphethe ngayo ayiguquki
• bafumana uloyiko okanye ukuphuthelwa
• Unobudlelwane obusokola ngenxa yeemoods zakho

Kuya kufuneka uphinde ubone ugqirha wakho ukuba ufumana iimpawu zoxinzelelo. Oku kubandakanya:

• ukudinwa
• ukungakhathali
• ukunceda

Unganqikazi ukubandakanya ugqirha wakho. Banokukunceda uzive unesiqhelo sakho kwakhona ngokuphuhlisa isicwangciso sonyango esifanelekileyo kwiimfuno zakho.

Izinketho zonyango

Ugqirha wakho unokucebisa amayeza kagqirha ukukunceda uzinzise imeko yakho.

Umzekelo, unyango lwehomoni kunye nedosi ephantsi yokwenziwa kwe-estrogen lukhetho olufanelekileyo kwabanye abantu basetyhini ukunceda ukubonelela ngesiqabu seempawu. Iidosi ezisezantsi zokuthomalalisa uxinzelelo (ii-SSRIs) zinokunceda ukunciphisa ukukhanya okutshisayo kunye nokutshintsha kwemozulu.

Ugqirha wakho unokucebisa ukuba ubone ugqirha wezengqondo okanye umcebisi onelayisensi yokwenza isicwangciso sempilo yengqondo esijongana neemfuno zakho zexesha elide.

Umgca wezantsi

Nangona ukutshintsha kwemood, ixhala, kunye nomsindo omkhulu ngexesha lokuyeka ukuya exesheni kuqhelekile, ayizizo iimpawu ekufuneka uphile nazo. Ngonyango olupheleleyo, amayeza asekhaya, kunye noncedo lukagqirha wakho, ungathatha ulawulo lweemoods zakho kwaye wamkele isigaba esitsha sobomi ongena kuso.