Iimpawu zeXesha lakho lokuSondela liQalile

Umxholo

• 1. Iimpawu zesisu esiswini
• 2. Ukuqhawuka
• 3. Amabele wethenda
• 4. Ukudinwa
• 5. Ukudumba
• 6. Imiba yamathumbu
• 7. Intloko ebuhlungu
• 8. Imo iyatshintsha
• 9.Iintlungu ezisezantsi
• 10. Ubunzima bokulala
• Unyango
• Umgca wezantsi

Endaweni phakathi kweentsuku ezintlanu kunye neeveki ezimbini ngaphambi kokuba ixesha lakho liqale, unokufumana iimpawu ezikwazisa ukuba kuyeza. Ezi mpawu zaziwa njenge-premenstrual syndrome (PMS).

Abantu abangaphezu kwama-90 ekhulwini bafumana iPMS ukusa kumlinganiselo othile. Uninzi lweempawu ze-PMS zithambile, kodwa ezinye zineempawu ezinzima ngokwaneleyo zokuphazamisa imisebenzi yemihla ngemihla.

Ukuba uneempawu ze-PMS eziphazamisa amandla akho okusebenza, ukuya esikolweni, okanye ukonwabele usuku lwakho, thetha nogqirha wakho.

I-PMS ihlala ichitheka kwiintsuku ezimbalwa zokuya exesheni. Nazi iimpawu ezili-10 eziqhelekileyo ezikwazisa ukuba ixesha lakho liza kuqala.

1. Iimpawu zesisu esiswini

Isisu, okanye ukuya exesheni, iicramps zikwabizwa ngokuba yi-primary dysmenorrhea. Zizimpawu eziqhelekileyo zePMS.

Iimpawu zesisu zesisu zingaqala kwiintsuku ezikhokelela kwixesha lakho kwaye zihlala iintsuku ezininzi okanye ngaphezulu emva kokuba ziqale. Iikhram zingahluka ngokobuzaza ukusuka ekuthomalaliseni, iintlungu ezincinci ukuya kwiintlungu ezigqithisileyo ezikunqanda ekuthatheni inxaxheba kwimisebenzi yakho yesiqhelo.

Ukuxhuzula kokuya exesheni kuvakala emazantsi esisu. Imvakalelo yokuqaqanjelwa, kunye nokuxinana kwayo kungaphuma kuye kumqolo wakho osezantsi nasemathangeni aphezulu.

Ukuncipha kwesibeleko kubangela ukuba umntu abe sexesheni. Oku kunciphiswa kunceda ukuphalaza ulwelwesi lwangaphakathi lwesibeleko (endometrium) xa ukukhulelwa kungenzeki.

Ukuveliswa kwe-lipids efana ne-hormone ebizwa ngokuba yi-prostaglandins ibangela oku kuphikisana. Nangona ezi lipids zibangela ukudumba, zikwanceda ukulawula i-ovulation kunye nokuya exesheni.

Abanye abantu banamava okucinezeleka kwabo ngelixa ukuhamba kwabo ukuya esikhathini kunzima kakhulu.

Iimeko ezithile zempilo zinokwenza ukuba inkampu ibenzima ngakumbi. Oku kubandakanya:

• endometriosis
• stenosis wesibeleko
• adenomyosis
• isifo sentloko
• ifibroids

Iikram ezinxulumene nezi ntlobo zeemeko ziyaziwa njenge-dysmenorrhea yesibini.

2. Ukuqhawuka

Kuwo onke amabhinqa aqaphela ukonyuka kwamabala malunga neveki ngaphambi kokuba ixesha lawo liqale.

Ukuqhawuka okunxulumene nokuya exesheni kuhlala kuqhuma esilevini nasemhlathini kodwa kunokuvela naphina ebusweni, ngasemva, okanye kwezinye iindawo zomzimba. Oku kuqhekeka kwenzeka kutshintsho lwehomoni yendalo enxulunyaniswa nomjikelo wokuzala kwabafazi.

Ukuba akukho kukhulelwa kwenzeka xa ususa i-ovulate, amanqanaba e-estrogen kunye neprogesterone ancipha kunye ne-androgens, enje nge testosterone, inyuka kancinci. I-androgens kwinkqubo yakho ikhuthaza ukuveliswa kwe-sebum, ioyile eveliswa ngamadlala aseluswini.

Xa i-sebum eninzi iveliswa, ukuphuma kwamabala kunokubangela. I-acne enxulumene nexesha ihlala isasazeka ngasekupheleni kwexesha lokuya exesheni okanye kungekudala emva koko xa amanqanaba e-estrogen kunye neprogesterone eqala ukunyuka.

3. Amabele wethenda

Ngexesha lesiqingatha sokuqala somjikelo wokuya esikhathini (oqala ngosuku lokuqala lwexesha lakho) amanqanaba e-estrogen aqala ukwanda. Oku kukhuthaza ukukhula kwemijelo yobisi emabeleni akho.

Amanqanaba eprogesterone aqala ukunyuka embindini womjikelo wakho ngokujikeleza kwe-ovulation. Oku kwenza ukuba amadlala abelekisayo emabeleni akho akhulise kwaye adumbe. Olu tshintsho lubangela ukuba amabele akho afumane ukuqaqanjelwa, nokudumba kwangaphambi okanye ngexesha lakho.

Olu phawu lunokuba lincinci kwabanye. Abanye bafumana amabele abo esiba nzima kakhulu okanye enamaqhuma, ebangela ukungonwabi okukhulu.

4. Ukudinwa

Njengoko ixesha lakho lisondela, umzimba wakho ushenxisa amagiya ekulungiseleleni ukugcina ukukhulelwa ukuya ekulungiseleleni ukuya exesheni. Amanqanaba eHormonal ehla, kwaye ukudinwa kuhlala kusisiphumo. Utshintsho kwiimvakalelo lunokukwenza uzive udiniwe.

Ngaphezulu kwayo yonke loo nto, abanye abantu basetyhini banengxaki yokulala ngeli xesha lokuya exesheni. Ukungabikho kokulala kunokunyusa ukukhathala kwemini.

5. Ukudumba

Ukuba isisu sakho siziva sinzima okanye siziva ngathi awungekhe ufumane ijean zakho zip zip kwiintsuku ezimbalwa ngaphambi kwexesha lakho, unokuba ne-PMS bloating. Utshintsho kumanqanaba e-estrogen kunye neprogesterone kunokubangela ukuba umzimba wakho ugcine amanzi kunye netyuwa ngaphezulu kwesiqhelo. Oko kubangela ukuziva utyhafile.

Isikali sinokuphinda sinyuke iiponti okanye ezimbini, kodwa ukuqunjelwa kwe-PMS ayisiyonto yokufumana ubunzima. Abantu abaninzi bafumana isiqabu kolu phawu kwiintsuku ezimbini ukuya kwezintathu emva kokuba ixesha labo liqale. Rhoqo ukudumba okukubi kwenzeka ngosuku lokuqala lomjikelo wabo.

6. Imiba yamathumbu

Kuba amathumbu akho anovakalelo kutshintsho lwehomoni, unokufumana utshintsho kwimikhwa yakho yokuhlambela ngaphambi nangexesha lakho.

Iiprostaglandin ezibangela ukuba ukubakho kwesibeleko kwenzeke nako kunokubangela ukuba ukuphazamiseka kwenzeke emathunjini. Unokufumana ukuba unamaxesha amaninzi okuhamba kwamathumbu ngexesha lokuya exesheni. Unokuba namava:

• urhudo
• isicaphucaphu
• gassiness
• ukuqhina

7. Intloko ebuhlungu

Kuba iihormone zinoxanduva lokuvelisa impendulo yeentlungu, kuyaqondakala ukuba ukuguquguquka kwamanqanaba ehomoni kunokubangela ukuba iintloko kunye ne-migraine zenzeke.

I-Serotonin yi-neurotransmitter ehlala icwangcisa i-migraines kunye neentloko. I-Estrogen inokunyusa amanqanaba e-serotonin kunye nenani le-serotonin receptors kwingqondo kwiindawo ezithile ngexesha lokuya exesheni. Ukudibana phakathi kwe-estrogen kunye ne-serotonin kunokubangela ukuba i-migraines yenzeke kwabo bathambekele kubo.

Ngaphezulu kwabasetyhini abafumana i-migraines baxela unxibelelwano phakathi kokuvela kwemigraines kunye nexesha labo. Imigraines inokwenzeka ngaphambi, ngexesha, okanye kwangoko emva kokuba sexesheni.

Abanye banamava emigraines ngexesha le-ovulation. Uphononongo olusekwe eklinikhi luxele ukuba kufumaneke ukuba imigraines amaxesha angama-1.7 amathuba okuba yenzeke kusuku olunye ukuya kwiintsuku ezimbini ngaphambi kokuya exesheni kunye namaxesha ama-2.5 amathuba okuba kwenzeke kwiintsuku zokuqala ezintathu zokuya exesheni kolu luhlu lwabantu.

8. Imo iyatshintsha

Iimpawu ezingokweemvakalelo ze-PMS zinokuba nzima ngakumbi kunezo zibonakalayo kwabanye abantu. Unokufumana:

• ukuhamba kweemvakalelo
• ukudakumba
• ukucaphuka
• ixhala

Ukuba uziva ngathi ukwi-roller coaster yeemvakalelo okanye uziva ulusizi okanye crankier kunesiqhelo, ukuguquguquka kwamanqanaba e-estrogen kunye neprogesterone kunokuba sisityholo.

I-Estrogen inokuchaphazela ukuveliswa kwe-serotonin kunye nokuziva ulungile kwi-endorphins kwingqondo, ukuncipha kweemvakalelo zokuphila kunye nokwandisa uxinzelelo kunye nokucaphuka.

Kweminye, iprogesterone inokuba nefuthe lokuthomalalisa. Xa amanqanaba eprogesterone esezantsi, esi siphumo sinokuncipha. Amaxesha okukhala ngaphandle kwesizathu kunye noxinzelelo lweemvakalelo lunokubangela.

9.Iintlungu ezisezantsi

Isibeleko kunye nokuqina kwesisu okubangelwe kukukhutshwa kwe-prostaglandins kunokubangela ukuba izihlunu zemisipha zenzeke kumqolo osezantsi.

Ukuqaqanjelwa okanye ukutsala imvakalelo kunokubangela. Abanye banokuba neentlungu ezisezantsi ezisezantsi ngexesha labo. Abanye bafumana ukungonwabi kancinci okanye iimvakalelo ezikhathazayo emqolo.

10. Ubunzima bokulala

Iimpawu ze-PMS ezinjengeekram, intloko, kunye nokutshintsha kwemozulu kunokuchaphazela ukulala, okwenza kube nzima ukulala okanye ukulala. Ubushushu bomzimba wakho bunokwenza ukuba kube nzima kuwe ukubamba ezo Zzz zifunwa kakhulu.

Ubushushu bomzimba obuphambili bukhuphuka malunga nesiqingatha seqondo emva kokuvuthwa kwaye buhlala buphezulu de ube uqala ukuya exesheni okanye kungekudala. Oko kusenokungavakali ngathi kuninzi, kodwa ixesha elipholileyo lomzimba linxulunyaniswa nokulala okungcono. Esi siqingatha senqanaba sinokuthintela amandla akho okuphumla kamnandi.

Unyango

Uluhlu kunye nobukhali beempawu ze-PMS onazo ziya kumisela iintlobo zonyango olulungele wena.

Ukuba unempawu ezinzima, unokuba nesifo sokuphazamiseka kwangaphambi kokuya exesheni (PMDD). Olu luhlobo oluqatha lwePMS. Inkathalo kagqirha isenokuba lolona nyango lulungileyo.

Ukuba unemigraines enzima, unokufumana inzuzo ekuboneni ugqirha wakho. Imiba esempilweni, enje ngesifo samathumbu esinganyangekiyo okanye i-endometriosis, inokwenza ukuba iPMS ibe qatha ngakumbi, ifuna uncedo lukagqirha.

Kwezinye iimeko ze-PMS, ugqirha wakho unokumisela iipilisi zokulawula ukuzalwa ukulawula iihomoni zakho. Iipilisi zolawulo lokuzalwa ziqulathe amanqanaba ohlukeneyo eentlobo ze-estrogen kunye neprogesterone.

Iipilisi zolawulo lokuzalwa zimisa umzimba wakho kwi-ovulating ngokwendalo ngokuhambisa amanqanaba angaguqukiyo kunye nozinzo lwehomoni iiveki ezintathu. Oku kulandelwa yiveki enye yeepilisi ze-placebo, okanye iipilisi ezingenawo amahomoni. Xa uthatha iipilisi ze-placebo, amanqanaba akho e-hormone ayawa ukuze uye exesheni.

Ngenxa yokuba iipilisi zolawulo lokuzalwa zinika inqanaba elizinzileyo lamahomoni, umzimba wakho awunakufumana ukwehla okuthe kratya okanye ukunyuka okunyukayo okunokubangela ukuba iimpawu ze-PMS zenzeke.

Unokuhlala uzikhulula iimpawu ze-PMS ekhaya, nazo. Nazi ezinye iingcebiso ekufuneka uziqwalasele:

• Nciphisa ityuwa yakho ukuze unciphise ukuqunjelwa.
• Thatha okuphelisa iintlungu, njenge-ibuprofen (Advil) okanye i-acetaminophen (iTylenol).
• Sebenzisa ibhotile yamanzi ashushu okanye iphedi yokufudumeza esiswini sakho ukuze unciphise inkantsi.
• Ukuzivocavoca umzimba ngokumodareyitha ukuphucula imeko kunye nokunciphisa ukubambeka.
• Yitya ukutya okuncinci, okuthe rhoqo ukuze iswekile esegazini lakho ihlale izinzile. Iswekile esezantsi yegazi inokubangela imeko engalunganga.
• Cinga okanye wenze i-yoga ukukhuthaza iimvakalelo zokuphila kakuhle.
• Thatha izongezo zekhalsiyam. Isifundo esixeliweyo sifumanise ukuba izongezo zekhalsiyam ziluncedo ekulawuleni uxinzelelo, uxinzelelo kunye nokugcinwa kwamanzi.

Umgca wezantsi

Kuqheleke kakhulu ukuba ube neempawu ezincinci ze-PMS kwiintsuku ezikhokelela kwixesha lakho. Unokufumana isiqabu kunyango lwasekhaya.

Kodwa ukuba iimpawu zakho zinzima ngokwaneleyo ukuba zichaphazele amandla akho okonwabela ubomi okanye ukuthatha inxaxheba kwimisebenzi yakho yesiqhelo yemihla ngemihla, thetha nogqirha wakho.