Indlela yokuPhelelwa liXesha lokuPhela elinokuLichaphazela njani ixesha lakho kunye nento onokuyenza

Umxholo

• Ukuqonda ixesha lokugqibela
• 1. Ukubala phakathi kwamaxesha
• Into onokuyenza
• Iimveliso ukuzama
• 2. Ukopha ngokungaqhelekanga ngokungaqhelekanga
• Into onokuyenza
• 3. Igazi elimdaka okanye elimnyama
• Into onokuyenza
• 4. Imijikelezo emifutshane
• Into onokuyenza
• Iimveliso ukuzama
• 5. Imijikelo emide
• Into onokuyenza
• Iimveliso ukuzama
• 6. Imijikelezo ephosiweyo
• Into onokuyenza
• Iimveliso ukuzama
• 7. Izitenxo gabalala
• Into onokuyenza
• Iimveliso ukuzama
• Uza kubona nini ugqirha wakho

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

Ukuqonda ixesha lokugqibela

Ukuyeka ukuya exesheni kubhekisa ekupheleni komjikelo wakho wokuya esikhathini. Nje ukuba uhambe iinyanga ezili-12 ngaphandle kwexesha, ufikelele kwinqanaba lokuyeka ukuya exesheni.

Umfazi ophakathi uya exesheni kwiminyaka engama-51 ubudala. Ixesha ngaphambi kokuyeka ukuya exesheni ibizwa ngokuba yi-perimenopause.

Iimpawu zePerimenopause zenzeka kangangeminyaka emi-4, ngokomndilili. Nangona kunjalo, ukuphela kwexesha kunokuhlala naphi na ukusuka kwiinyanga ezimbalwa ukuya kwiminyaka elishumi. Ngeli xesha, iihormone estrogen kunye neprogesterone ziyahamba. Amanqanaba akho aya kutshintsha inyanga nenyanga.

Olu tshintsho lunokungahambi kakuhle, luchaphazele i-ovulation kunye nawo wonke umjikelo wakho. Ungaphawula nantoni na ukusuka ngokungaqhelekanga okanye ngamaxesha aphosiweyo kwiindlela ezahlukeneyo zokopha.

Ezinye iimpawu zexesha lokugqibela zibandakanya:

• kushushu
• ukubila ebusuku
• iingxaki zokulala
• Imiba yememori
• ubunzima bokuchama
• ukoma kwilungu lobufazi
• utshintsho kwiminqweno yesini okanye ukoneliseka

Nantsi into onokuyilindela kwi-perimenopause kunye nento onokuyenza.

1. Ukubala phakathi kwamaxesha

Ukuba uqaphela elinye igazi kwimpahla yakho yangaphantsi phakathi kwamaxesha angadingi ukusetyenziswa kwephedi okanye itampon, kusenokwenzeka ukuba uyabona.

Ukubala amabala kuhlala sisiphumo sokutshintsha kwehomoni yomzimba wakho kunye nokwakhiwa kwe-endometrium yakho, okanye ulwelwesi lwesibeleko.

Abasetyhini abaninzi babona ngaphambi kokuba ixesha labo liqale okanye liphele. Umjikelo ophakathi wokubona ujikeleze i-ovulation kuqhelekile.

Ukuba uhlala ubona rhoqo kwiiveki ezi-2, kunokuba ngumqondiso wokungalingani kwehomoni. Unokufuna ukuthetha nomboneleli wakho wezempilo.

Into onokuyenza

Cinga ngokugcina incwadana yokulandelela amaxesha akho. Faka iinkcukacha ezinje:

• xa ziqala
• zide kangakanani
• indlela enzima ngayo
• ingaba unayo nayiphi na indawo phakathi kokubona

Ungangena olu lwazi kwi-app, njengoEva.

Ngaba ukhathazekile ngokuvuza nangamabala? Cinga ukunxiba ii-panty liners. Ii-panty liners ezilahlwayo ziyafumaneka kwiivenkile ezininzi. Ziza kubude obahlukeneyo kunye nezixhobo.

Unokuthenga ii-liners ezinokuphinda zisebenze ezenziwe ngelaphu kwaye zinokuhlanjwa ziphindaphindwe.

Iimveliso ukuzama

Ukuba ujongana nokubona phakathi kwamaxesha, ukusebenzisa iimveliso ezithile kunokukunceda ulandele iimpawu zakho kwaye uphephe ukuvuza kunye namabala. Thenga kubo kwi-Intanethi:

• Ijenali yexesha
• ii-panty liners
• Ii-panty ezinokuphinda zisebenze

2. Ukopha ngokungaqhelekanga ngokungaqhelekanga

Xa amanqanaba akho e-estrogen ephezulu ngokuthelekisa amanqanaba akho eprogesterone, ulwelwesi lwakho lwesibeleko luyakha. Oku kubangela ukuphuma kwegazi okunzima ngexesha lakho njengoko ulayini wakho uphuma.

Ixesha elidluliweyo linokubangela ukuba ulwakhiwo lwakhiwe, okukhokelela ekopha kakhulu.

Ukopha kuthathwa njengobunzima ukuba:

• ukuntywila kwitampu enye okanye iphedi yeyure ngeeyure ezininzi
• ifuna ukhuseleko oluphindwe kabini- njenge tampon kwaye pad-ukulawula ukuhamba kwexesha
• kubangela ukuba uphazamise ubuthongo bakho ukutshintsha iphedi yakho okanye itampu
• ihlala ngaphezulu kweentsuku ezisi-7

Xa ukuphuma kwegazi kunzima, kunokuhlala ixesha elide, kuphazamise ubomi bakho bemihla ngemihla. Unokukufumanisa kungonwabanga ukwenza imithambo okanye ukuqhubeka nemisebenzi yakho yesiqhelo.

Ukopha ngamandla kunokubangela ukudinwa kunye nokunyusa umngcipheko kwezinye izinto ezixhalabisa impilo, njenge-anemia.

Into onokuyenza

Njengoko uyazi, ukuthatha ibuprofen (Advil, Midol, Motrin) ngexesha lakho kunokunceda kwiimpawu zokuya esikhathini.

Ukuba uyayithatha xa usopha kakhulu, inokunciphisa ukuhamba kwakho. Zama ukuthatha i-milligrams ezingama-200 (mg) qho kwiiyure ezi-4 ukuya kwezi-6 emini.

Ukuba iicramps kunye neentlungu ziyaqhubeka, thetha nomboneleli wakho wezempilo malunga neendlela zonyango kunyango. Abanye abantu basetyhini banembali yonyango okanye yosapho engakhuthazi ukusetyenziswa kwehormoni kwixesha lesiphelo.

3. Igazi elimdaka okanye elimnyama

Imibala oyibonayo ekuhambeni kwakho kokuya esikhathini inokuvela kubomvu obuqaqambileyo ukuya kumbala omnyama, ngakumbi ukuphela kwexesha lakho. Igazi elimdaka okanye elimnyama luphawu lwegazi elidala eliphuma emzimbeni.

Abasetyhini kwi-perimenopause banokubona ukubonwa okumdaka okanye ukukhupha ngamanye amaxesha kuyo yonke inyanga.

Unokuphinda uqaphele utshintsho ekubunjweni. Ukukhutshwa kwakho kunokuba kubhityileyo kwaye kunamanzi, okanye kunokuba kubumbane kwaye kutyebe.

Into onokuyenza

Ukuba unenkxalabo malunga nokuhamba kwakho kokuya esikhathini, unokufuna ukucwangcisa ixesha lokubonana nogqirha wakho.

Ukwahluka kombala kuhlala kubangelwa lixesha elithathayo egazini nakwizicubu ukuphuma emzimbeni, kodwa ngamanye amaxesha kunokuba luphawu lwenye imeko engaphantsi.

Ukuba kukho ivumba elibi lokukhutshwa kwilungu lobufazi, kunokuba luphawu losulelo. Jonga umboneleli wakho wezempilo.

4. Imijikelezo emifutshane

Xa amanqanaba akho e-estrogen esezantsi, umgca wakho wesibeleko unciphile. Ukopha, ngenxa yoko, kunokuba lula kwaye kugqithe iintsuku ezimbalwa. Imijikelezo emifutshane ixhaphake kakhulu kumanqanaba okuqala ephelo.

Umzekelo, unokuba nexesha elingangeentsuku ezi-2 okanye ezi-3 ezimfutshane kunesiqhelo. Umjikelo wakho uphela unokuhlala iiveki ezi-2 okanye ezi-3 endaweni ye-4. Akuqhelekanga ukuziva ngathi ixesha lakho liphela xa kufika elinye elilandelayo.

Into onokuyenza

Ukuba ukhathazekile malunga nemijikelezo emifutshane, engalindelekanga, cinga ukukhuselwa kokuvuza okunje ngeelayers, iipads, okanye iimpahla zangaphantsi zexesha ezifana neThinx.

Dlulisa iisampulu kunye neekomityi zokuya exesheni ngaphandle kokuba unesiqingatha sokuya exesheni. Ukufakwa kunokuba nzima okanye ungakhululeki ngaphandle kolu thambiso. Kusenokwenzeka ukuba ulibale ukutshintsha itampu yakho okanye indebe, wandise umngcipheko weengxaki.

Iimveliso ukuzama

Ukuba amaxesha akho awanakulindeleka, unokuzikhusela kumabala okukhuselwa yimveliso yokuvuza. Thenga kubo kwi-Intanethi:

• ii-panty liners
• iiphedi
• ixesha langaphantsi

5. Imijikelo emide

Kwimigangatho yamvanje yokupheliswa kwexesha, imijikelezo yakho inokuba nde kwaye ibe kude kude. Imijikelezo emide ichazwa njengaleyo inde kuneentsuku ezingama-38. Zidibene nemijikelezo ye-anovulatory, okanye imijikelezo apho ungavali khona.

Ucebisa ukuba abasetyhini abafumana imijikelezo ye-anovulatory banokuba nokopha ngokukhaphukhaphu kunabafazi abafumana imijikelezo ye-ovulatory.

Into onokuyenza

Ukuba ujongana nemijikelezo emide, isenokuba lixesha lokutyala imali kwikomityi yokuya exesheni elungileyo okanye iseti yomjikelo weempahla zangaphantsi ezihambisa igazi. Unokusebenzisa iipads okanye iitampon ukukunceda uphephe ukuvuza.

Iimveliso ukuzama

Ukuba unomjikelo omde, iintlobo zeemveliso ziyafumaneka ukukunceda ukunqanda ukuvuza. Thenga kubo kwi-Intanethi:

• Iikomityi zokuya exesheni
• iseti yomjikelo wezambatho zangaphantsi ezihambisa igazi, ezinje ngezi ezivela eThinx naseAwa
• iiphedi
• iisampulu

6. Imijikelezo ephosiweyo

Iihormone zakho eziguquguqukayo zisenokuba netyala kumjikelo ophosiweyo. Ngapha koko, imijikelo yakho inokuba kude kakhulu kangangokuba awunakukhumbula ixesha lokugqibela wopha. Emva kokuba uphose imijikelo eli-12 elandelelanayo, ufikelele exesheni.

Ukuba imijikelezo yakho isenza ukubonakala- nangona kunjalo ilibazisekile- i-ovulation isenzeka. Oku kuthetha ukuba usenokuba nexesha, kwaye usenokukhulelwa.

Imijikelezo ye-Anovulatory inokudala ukulibaziseka okanye ukuphoswa kwamaxesha.

Into onokuyenza

Imijikelezo ephosiweyo rhoqo rhoqo ayisosizathu sokukhathazeka. Ukuba uphose imijikelezo embalwa elandelelanayo, unokufuna ukuthatha uvavanyo lokukhulelwa ukumisela ukuba iimpawu zakho zibotshelelwe kwi-perimenopause.

Ezinye iimpawu zokuqala zokukhulelwa zibandakanya:

• isicaphucaphu
• ukuthamba kwebele
• ukuchama rhoqo
• ubuntununtunu bokujoja
• isilungulela

Unokwenza idinga nogqirha wakho endaweni yokuthatha uvavanyo lwasekhaya. Ugqirha wakho angakwazi ukuqhuba iimvavanyo zokufumanisa ukuba ngaba uneempawu ze-perimenopause, ukuya exesheni okanye ukukhulelwa.

Ukuba awukhulelwe kwaye awufuni kumitha, sebenzisa ulawulo lokuzalwa lonke ixesha usabelana ngesondo. Ukuchuma akupheli de ufikelele kwinqanaba lokuyeka ukuya exesheni.

Sebenzisa iikhondom kunye nezinye iindlela zokuthintela izifo ezosulela ngokwabelana ngesondo.

Iimveliso ukuzama

Ixesha elilahlekileyo linokuba luphawu lokukhulelwa, olunokuqinisekiswa kuvavanyo lwasekhaya. Thenga iimvavanyo kunye neekhondom kwi-intanethi:

• uvavanyo lokukhulelwa
• iikhondom

7. Izitenxo gabalala

Phakathi kwemijikelezo emide, imijikelezo emifutshane, ukubonwa, kunye nokuphuma kwegazi okunzima, imijikelezo yakho ngexesha lokuphumla inokuba yinto engaqhelekanga. Azinakuhlala kuyo nayiphi na ipateni ebonakalayo, ngakumbi njengoko usondela kufutshane nokuyeka ukuya exesheni. Oku kunokuphazamisa kwaye kuphazamise.

Into onokuyenza

Zama konke okusemandleni akho ukuba ukhumbule ukuba utshintsho olufumanayo luyinxalenye yotshintsho olukhulu. Kanye njengokuba yaqala, inkqubo iya kuthi iphele xa uyeka ukuphuma kwe-ovating kunye nokufikelela exesheni.

Ngeli xesha:

• Cinga ukunxiba impahla yangaphantsi emnyama okanye ukutyala imali kwisithuba sangaphantsi ukunciphisa umngcipheko weempahla ezingcolileyo.
• Cinga ukunxiba iipeyinti ezilahlayo okanye ezinokuphinda zisebenze ukukhusela ekuvuzeni ngokungaqhelekanga, ekuboneni, nakukopha okungalindelekanga.
• Landa ixesha lakho kangangoko unakho ngekhalenda okanye usetyenziso.
• Thatha amanqaku malunga nokopha ngokungaqhelekanga, iintlungu, ukungonwabi, okanye ezinye iimpawu ohlangabezana nazo.

Iimveliso ukuzama

Ukuba unamaxesha angaqhelekanga, iimveliso ezithile zinokukunceda ukunqanda ukuvuza kunye namabala kwaye ugcine umkhondo weempawu zakho. Thenga kubo kwi-Intanethi:

• ixesha langaphantsi
• ii-panty liners
• Ii-panty ezinokuphinda zisebenze
• Ijenali yexesha

Uza kubona nini ugqirha wakho

Ngamanye amaxesha, ukopha ngokungaqhelekanga kunokuba ngumqondiso wesinye isimo esisisiseko.

Jonga ugqirha wakho ukuba ngaba unazo ezi mpawu:

• ukuphuma kwegazi okunzima kakhulu okufuna ukuba utshintshe iphedi yakho okanye itampon nganye iyure okanye ezimbini
• ukopha okuhlala ixesha elide kuneentsuku ezisi-7
• Ukopha - ukungaboni - okwenzeka rhoqo rhoqo kwiiveki ezintathu

Ngexesha lokuqeshwa kwakho, ugqirha wakho uya kubuza malunga nembali yakho yezonyango kunye naziphi na iimpawu okhe wanazo. Ukusuka apho, banokukunika uvavanyo lwe-pelvic kunye nokuvavanywa kovavanyo (njengokuvavanywa kwegazi, i-biopsy, okanye i-ultrasound) ukulawula imiba enzulu.