Indlela yokuchonga nokunyanga iRim yexesha lokugqibela

Umxholo

• Ungayibona njani ingqumbo yomzuzwana
• Kutheni le nto ukwenzeka kwexesha lomsindo kusenzeka?
• Ulufumana njani uncedo
• 1. Yamkela ingqumbo yakho
• 2. Funda okubangela kwakho
• 3. Thatha inyathelo ubuye umva
• 4. Camngca
• 5. Fumana iplagi
• 6. Thatha amayeza njengoko kufuneka
• 7. Cinga ngonyango okanye ukulawula umsindo
• Uza kubona nini umboneleli wakho wezempilo

Umsindo ngexesha lesiphelo

I-Perimenopause kukutshintsha ukuya exesheni. Kwenzeka xa ii-ovari zakho ziqala ukuvelisa kancinci i-hormone estrogen. Kuba ibhalansi yehomoni yomzimba wakho iyatshintsha, kuyinto eqhelekileyo ukufumana iimpawu ezinje ngokutshisa okutshisayo kunye nokubila ebusuku. Unokwazi ukuba imetabolism yakho iyacotha.

Utshintsho lwehomoni lokuyeka ukuya exesheni, kunye neziphumo zalo, lunokuba nefuthe elibonakalayo kwimeko yakho. Ayisiyonto iqhelekileyo ukuba namava okutshintsha kweemvakalelo, usizi, kunye nomsindo ngeli xesha. Ngapha koko, olunye uphononongo lufumanise ukuba kwabasetyhini, uphawu kukuba yeyona nto ixhaphakileyo.

Olu tshintsho luqala phakathi kwiminyaka engama-40, kwaye lunokuhlala naphi na ukusuka kwiinyanga ezimbalwa ukuya kwiminyaka eliqela. Nje ukuba uhambe unyaka opheleleyo ngaphandle kokuba sexesheni, ufikelele kwinqanaba lokuyeka ukuya exesheni.

Qhubeka ufunda ukuze ufunde indlela yokuchonga ingqumbo ebangelwa sisiphelo, kutheni isenzeka, kunye nendlela yokuwulawula.

Ungayibona njani ingqumbo yomzuzwana

Ukuqalwa komsindo ngenxa yokuyekiswa kukuziva unokwahluka kakhulu kunomsindo oqhelekileyo okanye unxunguphalo. Unokuphuma ekuziva uzinzile ukuya ekuziva unomsindo omkhulu okanye ucaphukile kwimizuzu nje. Amalungu osapho lwakho okanye abahlobo banokuqaphela ukuba awunamonde ungaphaya kwesiqhelo.

Abanye ababoneleli ngononophelo lwempilo bacebisa ukuba ukuba neempawu ezomeleleyo zangaphambi kokuya exesheni kubo bonke ubomi bakho kunokuthetha ukuba kunokwenzeka ukuba ube namava okutshintsha kwemozulu.

Ukuba oku kuyavakala njengawe, unokufuna ukubukela ezinye iimpawu ze-perimenopause. Oku kubandakanya:

• amaxesha angaqhelekanga
• ubunzima bokulala
• ukoma kwilungu lobufazi
• ukulahleka kwe-libido

Ukuba ufumana iimpawu ezinje ngezi, jonga umboneleli wakho wezempilo. Banokuqinisekisa isifo sakho kwaye baphuhlise isicwangciso sonyango ukunceda ukunciphisa iimpawu zakho.

Kutheni le nto ukwenzeka kwexesha lomsindo kusenzeka?

Umsindo wakho wokugqibela awuthethi ukuba uyaphambana. Awuyi kuziva ngale ndlela ngonaphakade. Kukho isizathu semichiza sento ohlangabezana nayo.

I-Estrogen ichaphazela imveliso ye-serotonin. I-Serotonin ngumlawuli weemood kunye nolonwabo olonwabisayo. Xa umzimba wakho uvelisa i-estrogen encinci, iimvakalelo zakho zinokuziva zilinganisiwe. Iimvakalelo zakho kufuneka zizinze emva kokuba umzimba wakho ulungelelanise ukwehla kwe-estrogen.

Unokufumanisa ukuba iimvakalelo zakho zomsindo ziyachukumisa kwaye zihambe. Inokuba ibalaseleyo ngeveki okanye ezimbini, emva koko inyamalale kwinyanga ezayo okanye njalo. Kungenxa yokuba amanqanaba e-estrogen ehla ngokuhamba kwexesha. Ibhalansi yakho ye-estrogen-serotonin iya kulahlwa ngexesha ngalinye lokuhla.

Ulufumana njani uncedo

Kukho amanyathelo onokuwathatha ukunceda ukulinganisa iihormone zakho kunye nokufumana kwakhona ulawulo lweemoods zakho. Nje ukuba ufumane indawo engqondweni yakho yokwamkela nokujongana nomsindo wakho, kunokuba lula ukuyiqonda kwaye uphile nolu phawu.

1. Yamkela ingqumbo yakho

Unokufuna ukucinezela umsindo wakho ukuze ungaphazamisi omnye umntu. Kodwa usixelele ukuba "ukuzithulisa," okanye ukufumana iindlela zokuzigcina ungawamkeli kwaye ubonakalise umsindo wakho, kukubeka kwimeko yoxinzelelo. Mamela umzimba wakho kwaye wamkele ukuba oko uhlangabezana nako kunokuba sisiphumo solungelelwaniso lomzimba wakho.

2. Funda okubangela kwakho

Kukho imikhwa yokuphila, njengokutya okuphezulu okwenziwa yi-caffeine kunye nokutshaya iisigarethi, ezibangela uxinzelelo. Ukuphelelwa ngamanzi emzimbeni kunokukwenza ukuba uthambekele ngakumbi kukutshintsha kwemozulu. Kwaye ukuba ukulala kwakho kuhlala kuphazanyiswa kukukhanya kushushu, kunokuba nzima ukuhamba kwiimvakalelo ezinzima. Kodwa umzimba womntu wonke usebenza ngokwahlukileyo.

Zama ukuchonga ezi zinto zibangela ukuba ugcine iijenali zemihla ngemihla ubuncinci iiveki ezimbini. Kuya kufuneka urekhode okutyileyo, ukuba ufumene iiyure ezingakanani zokulala, ukuba wenze umthambo, kwaye uzive njani kwiindawo ezahlukeneyo emini. Ukuba ukupapashwa akuyiyo into yakho, ukulandelela imood okanye ixesha lokuqikelela ii -apps zikwayindlela elungileyo yokulandelela olu lwazi.

3. Thatha inyathelo ubuye umva

Xa uphakathi komzuzwana oshushu, ziqhelise ukuthatha inyathelo ukubuyela mull ngaphezulu apho iimvakalelo zakho zivela khona.

Musa ukuzityhafisa ngokuba nomsindo, kodwa jongana nonobangela womsindo wakho. Zibuze imibuzo enje, "Ngaba ndingaba nomsindo xa ndiziva ndibhetele?" kwaye "Ngaba lo mntu okanye le meko ifanelwe inqanaba lomsindo endifuna ukubalathisa kubo?"

Ngokukhumbula ukuba utyekele ekunyuseni iimvakalelo ngoku, uya kuba uxhobele ukujongana nokukhathazeka ngokufanelekileyo.

4. Camngca

Unyango lomzimba ngengqondo, njengokucamngca kunye neyoga, ukuba nezibonelelo kwabasetyhini kwi-perimenopause. Iindlela zokuphefumla nzulu kunye nezinye iindlela zokucinga ulala ngcono kwaye unciphise ukukhanya okukuvusayo ebusuku. Ungaqala ukubandakanya ezi zinto ebomini bakho ngokusebenzisa usetyenziso olunengqondo kwifowuni yakho okanye ukuya kwiiklasi zeyoga ukuze ufunde iziseko.

5. Fumana iplagi

Ukufumana indawo yokuphuma ukuze usebenze ngeemvakalelo zakho kunokunceda ukutshintsha kwemozulu kunciphise.

Iindawo zokuthengisa umzimba ezinje ngokuzivocavoca i-aerobic zinokukunceda ekufumaneni ubunzima njengoko imetabolism yakho icotha. Ukuzivocavoca kukwabetha kwi-serotonin yokubonelela ekufuneka uyonyuse kwaye ulawule imeko yakho.

Indawo yokuyila, enjengokulima igadi, ukupeyinta, okanye ukukrola, inokukunceda ujolise ekuhlakuleleni indawo ethuleyo engqondweni yakho ukuze usebenze ngeemvakalelo zakho kwaye ufumane indawo yakho.

6. Thatha amayeza njengoko kufuneka

Amayeza anokukunceda ujongane nengqumbo kunye nexesha lokuxhalaba. Iipilisi zolawulo lokuzalwa, ezinje ngeLoestrin okanye iAlesse, zinokumiselwa ukuba zikhuphe iimood zakho kwaye zicinezele ukuphuma kwegazi lesibeleko. I-anti-depressants, efana ne-escitalopram (Lexapro), inokuthathwa njengenyathelo lethutyana lokukunceda uzive ulunge ngakumbi.

Ukuba ucinga ukuba amayeza anokunceda, thetha nomboneleli wakho wezempilo. Banokuhamba kukhetho lwakho kwaye bakuncede ufumane into ehambelana neemfuno zakho.

7. Cinga ngonyango okanye ukulawula umsindo

Ingcebiso kunye nolawulo lomsindo zizixhobo ezinokukunceda ulawule umsindo wakho. Kwisifundo esinye sango-2017, abaphandi bafumanise ukuba abasetyhini abanesifo seswekile kunye neempawu zokuyeka ukuya exesheni baxhamle kakhulu kwindawo yokucebisa iqela ekhuthaza ukuzikhathalela.

Jonga ukuba umboneleli wakho wezempilo uyazi ngamaqela enkxaso, amaqela olawulo lomsindo, okanye umcebisi ojolise kwitrimenopause rage.

Uza kubona nini umboneleli wakho wezempilo

Ukuba sele uziva ngathi umsindo wakho uchaphazela amandla akho okwenza umsebenzi wakho okanye ukusebenza kubudlelwane bakho, thetha nomboneleli wakho wezempilo. Nangona abanye abantu bekholelwa okwahlukileyo, ayisiyonto "iqhelekileyo" ukuziva unomsindo rhoqo okanye uxinezelekile ngexesha lokugqibela. Umboneleli wakho wezempilo unokukunceda uchonge kwaye uqonde iimpawu zakho, kunye nokuphuhlisa isicwangciso sokhathalelo.