Yintoni ebangela ukutshintsha kweMood kwabasetyhini?

Umxholo

• Yintoni ebangela ukutshintsha kwemood?
• Isifo esandulela ukuya exesheni
• Ukuphazamiseka kwangaphambi kokuya exesheni (PMDD)
• Uxinzelelo
• Izizathu zengqondo
• Ukungalingani kweHormone
• Ukufikisa
• Ukukhulelwa
• Ukuyeka ukuya exesheni
• Ungaluphatha njani utshintsho olukhulu kwiimvakalelo
• Yenza umthambo rhoqo
• Gwema i-caffeine, utywala kunye noshukela
• Zama izongezo zecalcium
• Guqula indlela otya ngayo
• Ziqhelanise nolawulo loxinzelelo
• Lala ngcono
• Nini ukubona ugqirha

Yintoni ukutshintsha kwemood?

Ukuba ukhe waziva unomsindo okanye ukhathazekile ngexesha lokuziva wonwabile okanye wonwabile, usenokuba namava wotshintsho lweemvakalelo Olu tshintsho ngequbuliso kwaye lukhulu kwiimvakalelo lunokubonakala ngathi luza ngaphandle kwesizathu. Nangona kunjalo, zikho izizathu ezimbalwa ezinokubangela uxanduva.

Yintoni ebangela ukutshintsha kwemood?

Iimeko ezininzi kunye nokukhetha indlela yokuphila kunokubangela ukuba abasetyhini bafumane utshintsho olukhulu kwiimvakalelo. Oku kubandakanya:

Isifo esandulela ukuya exesheni

I-Premenstrual syndrome (PMS) liqela leempawu ezenzeka kwabasetyhini kwiiveki ezi-1 ukuya kwezi-2 ngaphambi kwexesha. Ukongeza kwiinguqulelo zemood, i-PMS inokubangela ukudinwa, utshintsho kutya, ukudakumba, ukuqunjelwa, nokunye okuninzi. Uninzi lwabasetyhini-iipesenti ezingama-90-bafumana iimpawu ezithile ze-PMS ngaphambi kwexesha labo. Ubukrakra bezi mpawu bunokutshintsha inyanga nenyanga. Banokuba mandundu okanye baphucuke ngokuhamba kweminyaka.

Akucaci ukuba kutheni eli xesha lokuya exesheni libangela ezi mpawu. Abaphandi bakrokrela ukuba utshintsho kwihomoni estrogen lunokubangela ityala. Kwiintsuku kunye neeveki ngaphambi kwexesha, amanqanaba e-estrogen yowesifazane aphakama kwaye ehla kakhulu. Amanqanaba abo aqala kwiintsuku ezi-1 ukuya kwezi-2 emva kokuba esexesheni. Olu tshintsho lunokuchaphazela imo yokuziphatha kunye nokuziphatha.

Ukuphazamiseka kwangaphambi kokuya exesheni (PMDD)

Isifo se-premenstrual dysphoric disorder (PMDD) luhlobo olunzima kakhulu nolunqabileyo lwe-PMS. I-PMDD ichaphazela ukuya kuthi ga kwiipesenti ezintlanu zabasetyhini abakwiminyaka yokuzala. Iimpawu ze-PMDD zibandakanya utshintsho olugqithisileyo kwiimvakalelo, uxinzelelo olukhulu, ukucaphuka okukhulu, nokunye okuninzi.

Indlela yokuphila yonyango kunqabile ukuba inyange i-PMDD. Abasetyhini abaninzi baya kudibanisa ezinye iindlela zonyango - njengokulawula uxinzelelo kunye notshintsho kwindlela otya ngayo - kunye namayeza ukuze ufumane ukukhululeka kwiimpawu, kubandakanya notshintsho olukhulu kwiimvakalelo.

Uxinzelelo

Uxinzelelo kunye noxinzelelo zichaphazela umzimba wakho kunye nempilo ngeendlela ezahlukeneyo zempilo. Indawo enjalo inokuba yimvakalelo yakho. Ukudakumba, ukuxhalaba, kunye nokuhlala uxinzelelo kungakhokelela kutshintsho olukhulu kwiimvakalelo, kunye neminye imiba yengqondo.

Izizathu zengqondo

Ukuphazamiseka kwengqondo kunye neemeko zokuziphatha zinokuchaphazela imeko kwaye zibangele iimpawu ezinje ngokutshintsha kwemood. Ezi ngxaki zibandakanya ukungahambi kakuhle kwengqondo (ADHD), uxinzelelo, ukuphazamiseka kwengqondo kunye nokunye. Ukunyanga le meko kuya kuthi kunciphise iimpawu zokutshintsha kwemozulu kakhulu kunye naziphi na ezinye iimpawu onokuthi ube nazo.

Ukungalingani kweHormone

I-Estrogen inokudlala indima kwiinguqu ezinxulumene ne-PMS kwiimowudi, kodwa ezinye iihormoni zinokuchaphazela imeko yeemvakalelo, nayo. I-Hypothyroidism, imeko apho idlala lengqula lingavelisi iihomoni ezaneleyo, sisifo esiqhelekileyo sehomoni. Inokuchaphazela imeko kwaye ibangele ezinye iimpawu.

Ukufikisa

Ukufikisa lixesha leemvakalelo, zomzimba kunye nezenguqu ebomini bomntwana. Utshintsho lwemood kunye nokuchazwa kwemvakalelo okungachazwanga kunokuba yinto eqhelekileyo ngeli nqanaba lobomi.

Ukukhulelwa

Utshintsho kumanqanaba ehomoni ngexesha lokukhulelwa kungakhokelela kutshintsho lweemvakalelo kunye neemvakalelo. Kwaye, abasetyhini abakhulelweyo bahlala befumana utshintsho lomzimba kunye noxinzelelo lweemvakalelo olunokwenza imiba enje ngokutshintsha kwemood kunye nokukhutshelwa ngokweemvakalelo kube nzima kakhulu.

Ukuyeka ukuya exesheni

Olunye utshintsho olukhulu ebomini, ukuya exesheni, kunxulunyaniswa nexesha lokutshintsha kwemood. Njengamanqanaba okuwa kwe-estrogen, uninzi lwabasetyhini luneempawu ezahlukeneyo, kubandakanya utshintsho kwiimvakalelo, ukukhanya okushushu, ukulala, kunye nokuncitshiswa kwesondo. Abanye oogqirha baya kubonelela ngamabhinqa e-perimenopausal ngamachiza atshintsha amayeza ukunceda ukukhululeka kwinqanaba lokuphila elisezantsi-estrogen.

Ungaluphatha njani utshintsho olukhulu kwiimvakalelo

Kuyenzeka ukuba uzinze kwimeko yakho kwaye uphucule impilo yakho ukuthintela utshintsho lwexesha elizayo kwiimvakalelo nakwiimvakalelo. Olu nyango lulandelayo lokutshintsha kwemood kugxile kwindlela yokuphila okanye ezinye iindlela zonyango onokuzama ngazo ekhaya. Olunye unyango, kubandakanya amayeza kagqirha, ngamanye amaxesha ayasetyenziswa.

Yenza umthambo rhoqo

Ukuhamba kunye nokuzilolonga kulungele impilo yakho yasemzimbeni nasengqondweni. Banokukunceda ekunyangeni okanye ukunqamle ukutshintshwa kwimood. Xa usenza umthambo, umzimba wakho uvelisa iihormone zokuziva ulungile kunye nee-endorphins ezinokunceda ukunciphisa uxinzelelo kunye nokunyusa imood. Cwangcisa imizuzu engama-30 yokuzilolonga ngokulinganayo iintsuku ezintlanu ngeveki.

Gwema i-caffeine, utywala kunye noshukela

Ezi zinto zivuselelayo kunye noxinzelelo zinokutshintsha imeko yakho yendalo, zenze utshintsho lweemvakalelo lube mandundu okanye lubenze kwasekuqaleni. Ngokuqinisekileyo, icaffeine inokukwenza uzive ungakhathali, kodwa inokunyusa uxinzelelo kunye novalo.

Utywala kukudakumba okunokuzenza mandundu iimeko ezimbi okanye zikwenze uziphathe ngokungacingi. Ukutya okuneswekile, ngelixa kumnandi, kunokubangela ukutshintsha kwenqanaba leswekile yegazi. Oku kuguquka kunokubangela utshintsho kwiimvakalelo nakwezinye iimpawu. Sika umva kangangoko unakho kuko konke ukutya okuthathu ukuze ugcine imeko yozinzo.

Zama izongezo zecalcium

cebisa ukuba izongezo zecalcium zinokunceda ekunciphiseni iimpawu zoxinzelelo, unxunguphalo, kunye nokuhla kweemvakalelo ezivela kwi-PMS. Kwelinye, abathathi-nxaxheba banikwa i-calcium milligrams ezingama-500 yonke imihla kwiinyanga ezimbini. Emva kwamaxesha amabini, abo babefumene isongezelelo babonisa iimpawu zePMS ezingaphantsi kakhulu.

Ukongeza ekuncedeni ngokutshintsha kwemood, izongezo zecalcium zinokunceda ukukhusela amathambo ekonakaleni; oku kubaluleke ngakumbi kubafazi be-perimenopausal. Thetha nogqirha wakho malunga nesongezelelo esifanelekileyo kuwe.

Guqula indlela otya ngayo

Ukutya izidlo ezikhulu kathathu ngemini kunokuba yinto yesiko, kodwa ukutya ukutya okuncinci kunokuba ngcono ukuzinza kwemood. Kungenxa yokuba ukutshintshwa kweswekile yegazi kulandela ukutya okukhulu kunokuba negalelo kutshintsho lweemvakalelo. Ukutya okuncinci, ukwahlulwa imini yonke, kunokunceda ukuzinzisa iswekile yegazi lakho ukugcina olu tshintsho lukhulu kwimeko yemeko.

Ziqhelanise nolawulo loxinzelelo

Uxinzelelo kunye noxinzelelo kunokwenza iimpawu zeemeko ezininzi, kubandakanya iPMS, ngakumbi. Ukuba ukhathazekile, ubanjelwe irhafu, okanye kungenjalo uxinekile, ukufunda ukulawula uxinzelelo kunokukunceda uphephe iingxaki, kubandakanya notshintsho kwiimvakalelo. Ukucamngca, ukuphefumla okunzulu, kunye neyoga konke kungqiniwe ukunceda ukulawula uxinzelelo. Unyango lokuphulula okanye unyango lwentetho kunokuba luncedo kakhulu.

Lala ngcono

Ukulala ubusuku obuhle kunokunyanga izifo ezininzi, kubandakanya ukucaphuka kunye notshintsho olukhulu kwiimvakalelo. Cwangcisa iiyure ezisi-7 ukuya kwezi-8 ngobusuku bonke. Ukuba oko kubonakala kunzima, zama ukongeza imizuzu engama-30 eyongezelelweyo ngokujika kwisiqingatha seyure ngaphambili kunokuba ubuqhele ukwenza. Xa ukwenzile oko, zama ukongeza imizuzu engama-30 ngaphezulu. Amehlo avaliweyo ongezelelweyo aya kongeza ngeendlela ezisempilweni, eziyinzuzo.

Nini ukubona ugqirha

Utshintsho olukhulu kwiimvakalelo luyenzeka amaxesha ngamaxesha. Nokuba kungenxa yexesha okanye ngenxa yokonyuka koxinzelelo emsebenzini, izinto ezininzi zinokuba negalelo kolutshintsho lwemood kunye nesimo sengqondo. Nangona kunjalo, ukufumana iindlela ezisempilweni zokuhlangabezana nazo kunokunceda ukunciphisa umngcipheko wokutshintsha kwemo yexesha elizayo.

Ukuba utshintsho lwakho luphazamise usuku lwakho okanye ucinga ukuba baya kuba yingxaki ngakumbi, thetha nomboneleli wakho wezempilo. Ngelixa uninzi lwezizathu ezingunobangela wokutshintsha kwemood kulula ukufumanisa kwaye unyange, abanye banokufuna unyango olongezelelekileyo. Oku kunokubandakanya amayeza kagqirha.