Unyango lweNdalo lwe-PMDD

Umxholo

• 1. Ziqhelise nge-aromatherapy
• 2. Zama ukucamngca
• 3. Thatha ibhafu eshushu
• 4. Yitshintshe imveliso yakho yokuya exesheni
• 5. Qiniseka ukuba utya ukutya okufanelekileyo
• Kufuneke u:
  
• 6. Ukuba kukho imfuneko yoko, yongeza izongezo ekudleni kwakho
• 7. Cinga ngamayeza esintu
• Thatha inxaxheba kwiyoga okanye kolunye uhlobo lomthambo
• 9. Jonga kwi-acupuncture
• 10. Injongo yokuphumla ngokupheleleyo ebusuku
• Kufuneke u:
  
• Uza kubona nini ugqirha wakho

Ingaba isebenza kanjani?

Isifo se-premenstrual dysphoric disorder (PMDD) luhlobo lwe-premenstrual syndrome (PMS) ebangelwa kukuguquguquka kwamahomoni. Ichaphazela phakathi kwabafazi be-premenopausal. Nangona ikwabelana ngeempawu ezifanayo ze-PMS-kubandakanya ukuthanda ukutya, ukuba nochuku, kunye nokudinwa- zinzima kakhulu.

Kubafazi abaninzi abane-PMDD, iimpawu zinzima kakhulu kunzima ukusebenza. Ukuba amayeza awasebenzi okanye ayisiyiyo inketho, unokufumana amayeza endalo alandelayo eluncedo. Bajolise ekuphuculeni impilo-ntle iyonke, ukukhuthaza uxinzelelo kunye nokuphumla, kunye nokulawula iimpawu.

Qhubeka ufunda ukuze ufunde ngakumbi.

1. Ziqhelise nge-aromatherapy

I-Aromatherapy ibandakanya ukusezela iioyile ezifanelekileyo ukuphucula impilo yakho yomzimba kunye neemvakalelo. Isetyenziselwa ukunciphisa uxinzelelo, ukuphucula ukulala, kunye nokukhulula iintlungu.

Ezinye zeoyile ezifanelekileyo zeempawu ze-PMDD zezi:

• chamomile ukukhuthaza ukuphumla nokulala
• isilumko esichazayo ukuphelisa iicramps nokuya exesheni
• Ilavenda ukufumana isiphumo sokuthomalalisa
• I-neroli ukunciphisa uxinzelelo kunye nokunciphisa i-PMS
• wavuka ukunciphisa uxinzelelo kunye nokunciphisa i-PMS

Unokongeza iioyile ezifanelekileyo ezihlanjulweyo kwindawo yokuhlambela efudumeleyo okanye uphefumle ivumba ngokuthe ngqo ngokubeka amathontsi ambalwa kwibhola yomqhaphu kunye nokuphefumla ngaphakathi.

Ukufaka isicelo kulusu lwakho, yongeza amathontsi ali-15 eoyile efunekayo kwioyunce yeoyile yenethiwekhi. Iioyile zokuphatha ezidumileyo zibandakanya iamangile ezimnandi, ijojoba kunye nekhokhonathi. Hlikihla ioyile exutywe nolusu lwakho.

Iioyile ezingafunekiyo ezingafunyaniswanga zinokucaphukisa ulusu lwakho. Kwaye nangokuxubeka, kungcono ukwenza uvavanyo lwepatch ngaphambi kokulusebenzisa.

Ukwenza uvavanyo lwepatch:

1. Yongeza amathontsi ambalwa eoyile exutywe kwisikristsi sakho okanye engqinibeni yangaphakathi.
2. Yiyeke iiyure ezingama-24. Akufanele uthambise into yokuthambisa okanye ungeze nayiphi na imveliso kwindawo leyo.
3. Ukuba akukho caphukiso lwenzekayo, kufanelekile ukuba ufake isicelo kwenye indawo.

2. Zama ukucamngca

Uphando lubonisa ukuba ukucamngca kwengqondo kunokunciphisa uxinzelelo, uxinzelelo kunye nentlungu- zonke iimpawu eziqhelekileyo ze-PMDD. Ukucamngca kufuna ukuba ugxile kumzuzu wangoku kwaye ugxile ekuphefumlweni kwakho. Oku kunokukunceda uphumle kwaye uzikhusele kwiimpawu ezingathandekiyo.

Ukuqalisa, zama oku kucamngca kukhokelwa kwi-UCLA yezeMpilo. Unako ukufikelela kumakhulu indlela yokucamngca ngevidiyo kwiYouTube, okanye unokukhuphela usetyenziso lokucamngca kwisixhobo sakho esiphathwayo.

3. Thatha ibhafu eshushu

Ukuhlamba okufudumeleyo kulungile kuyo yonke into ekugulayo. Banokunceda ekuthomaliseni ukubamba sexesheni, ukunciphisa ixhala, kunye nokuphumla ukuphumla okungcono kobusuku.

Zama ezi ngcebiso ukuze ufumane uninzi kwindawo yokuhlambela:

• Khetha ixesha apho ungasayi kuphazanyiswa, njengaxa abantwana belele.
• I-lavender yokukhanya- okanye ikhandlela ezinuka kamnandi ngaphambi kokuba ungene kwisitya.
• Dlala umculo ongasemva othobayo, njengejazz ethambileyo okanye ipiyano yamandulo.
• Yongeza iioyile ezifanelekileyo emanzini akho okuhlamba. Amanzi aya kunciphisa ioli, ngoko akukho mngcipheko wokucaphuka.

Gcina isantya sokuphumla esiya emva kokuhlamba kwakho ngokutyibilika kwingubo entle kunye nezilayidi. Lungisa ibhotile yamanzi ashushu uyibeke esiswini okanye kumqolo ongezantsi wokufumana iintlungu.

4. Yitshintshe imveliso yakho yokuya exesheni

Nangona iimveliso zokuya exesheni zizinto ezimbi eziyimfuneko ngexesha lakho, zinokuzenza mandundu iimpawu ze-PMDD. Iitampon, umzekelo, zinokubangela abanye abantu ukuba bachithe ngakumbi.Ukuba unesikhumba esibuthathaka, ezinye izithako kwiipads zinokubangela ukucaphuka.

Akukho zifundo zesayensi malunga nokuba iimveliso zokuya exesheni ziyichaphazela njani i-PMDD, kodwa ubungqina be-anecdotal bubonisa ukuba ukutshintsha kunokunceda. Zama ukusebenzisa zonke ii-organic pads okanye i-organic panty panties.

Iikomityi zokuya exesheni zisenokuba yinto elungileyo. Ezi ndebe zinokuphinda zenziwe njengentsimbi zinxitywa ngaphakathi ukuqokelela ukuhamba kwexesha.

5. Qiniseka ukuba utya ukutya okufanelekileyo

Ukutya ukutya okufanelekileyo kubalulekile ekulawuleni i-PMS. Akucaci ukuba ukutya kuchaphazela njani i-PMDD, kodwa ukutya okunempilo kunokunceda ukunciphisa iimpawu ezingathandekiyo ezikwenza uzive umbi.

Umzekelo, ukutya okunetyiwa kwandisa ukudumba. Ukutya okuphezulu kwiswekile kunokubangela ukuguquguquka kweswekile egazini, okunokubangela ukudinwa kunye nokutshintsha kwemozulu. Ukutya kunye nokutya okunamafutha aphezulu kukonyusa amanqanaba e-prostaglandin, anokunyusa ubukrakra beempawu zokuya exesheni.

Kufuneke u:

• Yitya ukutya okuncinci, okutya rhoqo ukulwa nokuqunjelwa kunye nokuphazamiseka kwesisu.
• Yitya iziqhamo nemifuno.
• Khetha iicarbbs ezintsonkothileyo ezinje ngeenkozo ezipheleleyo kwiikhabhathi ezicwangcisiweyo.
• Gwema ukutya okutyiwa kunye neetyuwa.
• Gwema i-caffeine.
• Gwema utywala.
• Yitya ukutya okuneprotein ephezulu ukunceda ukwandisa amanqanaba e-tryptophan.

6. Ukuba kukho imfuneko yoko, yongeza izongezo ekudleni kwakho

Uphando lubonakalisile ukuba ukufumana izakha mzimba ezifunekayo kuyanceda iPMS. Eyona ndlela yokufumana izondlo, iiminerali kunye neevithamini kukutya ukutya okutsha. Izongezo zinokhetho ukuba awufumani ngokwaneleyo kukutya kwakho. Izifundo ezingaphezulu ziyafuneka ukumisela ukuba bayayinceda i-PMDD.

Ngokwe-Mayo Clinic, ezi zongezo kunokuba kufanelekile ukuzama:

• Ikhalsiyam. I-1,200 milligrams (mg) calcium mihla le inokunceda ukunciphisa iimpawu zomzimba kunye neemvakalelo.
• Magnesium. I-360 mg inokunceda ekunciphiseni ukukhathazeka kwebele kunye nokuqunjelwa.
• Uvithamini E. Iiyunithi ezingama-400 zamanye amazwe (i-IU) mihla le zinokunceda ukunciphisa i-prostaglandins emzimbeni. Iiprostaglandins ziyaziwa ukuba zibangela iintlungu.
• Vitamin B-6. I-50 ukuya kwi-100 mg mihla le inokunceda ekudambiseni ukudinwa, ukuba nochuku, kunye nokungalali.

Khumbula ukuba izongezo azibekwa esweni ukuba zisemgangathweni okanye zicocekile yi-FDA, ke yenza uphando lwakho kwiimveliso kwaye ukhethe ngobulumko.

7. Cinga ngamayeza esintu

Kukho uphando oluncinci lwezesayensi malunga nokusebenza kwamayeza esintu kwi-PMDD okanye kwi-PMS. Okwangoku, abanye abantu basetyhini bathi bayasebenza. Abanye bokuzama zezi:

I-oyile ye-primrose yangokuhlwa. Ngokwenqaku elipapashwe kwi-American Family Physician, i-EPO yeyona imifuno ifundiswa kakhulu yePMS. Nangona kunjalo, uphando aluhambelani. Kubonakala ngathi kukho isibonelelo. Kwizifundo, abathathi-nxaxheba bathathe i-500 ukuya kwi-1,000 mg ye-EPO yonke imihla.

I-Chasteberry. I-Chasteberry icingelwa ukunciphisa imveliso yeprolactin kunye nokunciphisa iintlungu zebele.

Wort yaseSt. Ibizwa ngokuba yi-Mother Nature's antidepressant, iSt John's wort inokunceda uxinzelelo, uxinzelelo kunye nokucaphuka. Inokunciphisa ezinye iimpawu ezibonakalayo ze-PMDD. Jonga ugqirha wakho ngolwazi lwedosi. Ukuthintela ukuhlangana kwamachiza, xela onke amayeza kunye nezibonelelo.

Gingko. Ngokophando luka-2010, ukuthatha ama-40 mg we-gingko kathathu ngemini kunciphise iimpawu ze-PMS ngcono kune-placebo. Oku kubandakanya ukudumba, ukudinwa, kunye nokungalali. Kucingelwa ukuba i-gingko inciphisa i-prostaglandins emzimbeni kwaye inyuse ukukhutshwa kwee-neurotransmitters kwingqondo.

Ngamanye amaxesha, amayeza esintu anokusebenzisana namayeza kagqirha okanye enze iziphumo ebezingalindelekanga ezibi. Kuya kufuneka uthethe nogqirha wakho okanye ugqirha oqeqeshiweyo wendalo ngaphambi kokuba wongeze naluphi na uhlobo lokongezwa kwemifuno kwesiqhelo sakho. Ukuthengiswa kwemifuno akujongwa, kwaye unokufuna uncedo ekukhetheni iimveliso ezisemgangathweni. Amayeza amaninzi ayasebenzisana namayeza okanye unyango.

Thatha inxaxheba kwiyoga okanye kolunye uhlobo lomthambo

I-Yoga sisiqhelo sakudala esisebenzisa ukuphefumla okunzulu, ukucamngca, kunye neempawu ezithile zokufudumeza umzimba kunye nokunceda ukunciphisa iintlungu kunye nokukhuthaza ukuphumla.

Ngokuka-a, iyoga inokuphucula iintlungu zokuya exesheni kunye nempilo iyonke. Ikwabancede abasetyhini ukuba babenolwazi ngakumbi ngoxinzelelo lwasemzimbeni nangokweemvakalelo, olunokubanceda ukuba bajongane ngcono.

Unokufumana oku kulandelayo kuluncedo:

• Ibhulorho
• Inja ejonge ezantsi
• Ibhabhathane

Ukuzilolonga ngokubanzi kulungile nakuwe. Okukhona ushukuma kwaye wolula, ngcono.

Olunye uqeqesho lokuzama:

• Iipilates
• ukuhamba
• ukuqubha

Ukuba kunokwenzeka, jonga ngaphandle ukonwabele indalo kwaye ufumane ipunch enamandla ye-vitamin D.

9. Jonga kwi-acupuncture

Ngexesha leseshoni yokuhlaba izandla, iinaliti ezincinci zifakwa kwiindawo ezithile kulusu lwakho ukunceda ukunciphisa iintlungu kunye nokunciphisa uxinzelelo. Ngokwe-acupuncture kubonisa isithembiso sokunyanga iimpawu ze-PMS. Ukufundisisa ngakumbi kuyafuneka, kodwa umngcipheko uphantsi xa uqhutywa ngugqirha onelayisensi.

Amanqaku angcono okucoca umzimba ngeempawu zokuya exesheni ngala:

• ububanzi beminwe emibini ngaphantsi komkhosi wamanzi ukunciphisa iincampu kunye nokudumba
• indawo enamathambo phakathi kwesinqe kunye neempundu zokuphelisa iintlungu zangasese kunye nentlungu yomqolo
• indawo etyebileyo phakathi kobhontsi kunye nomnwe wokuqala wokukhulula iintlungu kunye nentlungu esiswini

10. Injongo yokuphumla ngokupheleleyo ebusuku

Kunzima ngokwaneleyo ukuba abantu basebenze ngaphandle kokulala xa besempilweni. Ukuba une-PMDD kwaye ungalali, phantse akunakwenzeka ukuba ugqibe usuku ngempumelelo. Ukuphuthelwa okungapheliyo kunokukhokelela kuxinzelelo kunye noxinzelelo. Ikwonyusa ukungakhathali kunye nokudinwa.

Kufuneke u:

• Lala ngexesha elifanayo busuku ngabunye.
• Musa ukuthatha ixesha elide emini.
• Gwema i-caffeine kunye nezinye izinto ezikhuthazayo kwiiyure ezininzi ngaphambi kokulala.
• Sebenzisa kuphela igumbi lakho lokulala ngesondo kunye nokulala.
• Gwema izikrini zeTV kunye nekhompyuter ngaphambi kokulala.
• Gcina igumbi lakho lokulala lifudumale kakuhle.
• Yenza into ephumayo ngaphambi kokulala njengokufunda okanye ukuhlamba ngokufudumeleyo.

Uza kubona nini ugqirha wakho

Kule minyaka idlulileyo, oogqirha kunye noochwephesha bengqondo abavumelani malunga nokuba i-PMDD iyinyani na. Kule minyaka imbalwa idlulileyo, ukuqonda le meko kuye kwaphucuka kakhulu. Kodwa kubafazi abanayo, ayisiyonyani kuphela, iyonakalisa. Nangona uninzi lwama-premenopausal lwabafazi benamaqondo athile e-PMS, akuqhelekanga ukufumana iimpawu ezinzima kangangokuba kuthintela ubomi bakho bemihla ngemihla.

Fowunela ugqirha wakho ukuba ngaba iimpawu ze-PMS zinzima kakhulu ziyakuthintela ekwenzeni imisebenzi yakho yemihla ngemihla. Unokuba unayo i-PMDD. Unyango lwendalo lunokunceda, kodwa unokufuna ichiza lokudakumba ukuze uncede ukulawula uxinzelelo olunxulumene ne-PMDD, unxunguphalo kunye nezinye iimpawu.