Indlela yokujongana nokudakumba kwangaphambili

Umxholo

• Kutheni isenzeka?
• Ndingayilawula njani?
• Landa iimpawu zakho
• Ulawulo lokuzalwa lweHormonal
• Unyango lwendalo
• Utshintsho kwindlela yokuphila
• Amayeza
• Ukufumana inkxaso

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

Ngaba yi-PMS?

I-Premenstrual syndrome (PMS) yingqokelela yeempawu zomzimba kunye neemvakalelo eziqala iveki okanye nangaphambi kokuba uye exesheni. Yenza abanye abantu bazive benovakalelo ngakumbi kunesiqhelo kwaye abanye bayadumba kwaye baneentlungu.

I-PMS inokwenza ukuba abantu bazive bedandathekile kwiiveki ezikhokelela kwixesha labo. Oku kunokukwenza uzive:

• ukukhazeka
• ukucaphuka
• ixhala
• ndidiniwe
• enomsindo
• iinyembezi
• libala
• ndishiyekile
• ungathandi ngesondo
• njengokulala kakhulu okanye ukulala kancinci
• njengokutya kakhulu okanye kancinci

Ezinye izizathu onokuziva udandathekile ngaphambi kwexesha lakho zibandakanya:

• Isiphazamiso sokuqala kwangaphambi kokuya esikhathini (PMDD). I-PMDD ifana kakhulu ne-PMS, kodwa iimpawu zayo zinzima kakhulu. Abantu abaninzi abane-PMDD baxela ukuba baziva bedandatheke kakhulu ngaphambi kwexesha labo, abanye ukuya kwinqanaba lokucinga ngokuzibulala.Ngelixa uqikelelo lwamva nje lophando malunga neepesenti ezingama-75 zabafazi banePMS ebudeni beminyaka yabo yokuzala, kuphela sisi-3 ukuya kwesisi-8 ekhulwini abane-PMDD.
• Ukunyuka kwangaphambili. Oku kubhekisa xa iimpawu zesimo esele sikhona, kubandakanya ukudakumba, ziba mandundu kwiiveki okanye kwiintsuku ezikhokelela kwixesha lakho. Uxinzelelo yenye yezona meko zixhaphake kunye ne-PMS. Phantse isiqingatha sabo bonke abasetyhini abafumana unyango lwe-PMS nabo banokudandatheka okanye uxinzelelo.

Funda ukuze ufunde okungakumbi ngonxibelelwano phakathi kwe-PMS kunye noxinzelelo.

Kutheni isenzeka?

Iingcali aziqinisekanga ngesona sizathu se-PMS, kodwa kunokwenzeka ukuba inxulunyaniswa nokuhla kwehomoni okwenzeka kwisiqingatha sesibini somjikelo wokuya esikhathini.

I-Ovulation yenzeka malunga nesiqingatha somjikelo wakho. Ngeli xesha, umzimba wakho ukhupha iqanda, obangela amanqanaba e-estrogen kunye neprogesterone ukuba awe. Ukutshintsha kwezi hormone kunokubangela zombini iimpawu zomzimba kunye neemvakalelo.

Utshintsho kumanqanaba e-estrogen kunye neprogesterone zichaphazela amanqanaba e-serotonin. Le yi-neurotransmitter enceda ukulawula imeko yakho, umjikelo wokulala, kunye nokutya. Amanqanaba asezantsi e-serotonin adityaniswa neemvakalelo zosizi kunye nokucaphuka, ukongeza kwingxaki yokulala kunye nokunqwenela ukutya okungaqhelekanga- zonke iimpawu eziqhelekileyo ze-PMS.

Iimpawu zakho kufuneka ziphuculwe xa amanqanaba e-estrogen kunye neprogesterone ephakama kwakhona. Oku kuhlala kusenzeka kwiintsuku ezimbalwa emva kokuba uye exesheni.

Ndingayilawula njani?

Akukho lunyango lusemgangathweni lokudakumba ngexesha le-PMS. Kodwa utshintsho kwindlela yokuphila kunye namayeza ambalwa anokunceda ekunciphiseni iimpawu zakho.

Landa iimpawu zakho

Ukuba awukabikho, qala ukugcina umkhondo wokuya esikhathini kunye neemvakalelo zakho kuwo onke amanqanaba awo ahlukeneyo. Oku kuya kukunceda uqinisekise ukuba iimpawu zakho zoxinzelelo zidibene nomjikelo wakho. Ukwazi ukuba kukho isizathu sokuba uzive uphantsi kunokunceda ukugcina izinto ngendlela efanelekileyo kwaye unikeze ukuqinisekiswa.

Ukuba nelog eneenkcukacha zemijikelezo yakho embalwa yokugqibela ikwasebenziseka ukuba ufuna ukuzisa iimpawu zakho nogqirha wakho. Kusekho ibala elijikeleze i-PMS, kwaye ukuba namaxwebhu eempawu zakho kunokukunceda uzive uzithembile ngokuzisa. Inokukunceda ugqirha wakho ukuba afumane umbono ongcono wento eyenzekayo.

Ungawulandela umjikelo kunye neempawu zakho usebenzisa ixesha lokulandela umkhondo kwifowuni yakho. Khangela enye ekuvumela ukuba ungeze iimpawu zakho.

Ungaprinta ishati okanye wenze eyakho. Ngasentla, bhala usuku lwenyanga (1 ukuya 31). Bhala uluhlu lweempawu zakho kwicala lasekhohlo lephepha. Faka u-X kwibhokisi ecaleni kweempawu ozifumana mihla le. Qaphela ukuba uphawu ngalunye luthambile, lumodareyitha, okanye lubukhali.

Ukulandelela ukudakumba, qiniseka ukuba uqaphele xa ufumana naziphi na kwezi mpawu:

• lusizi
• ixhala
• ukulila
• ukucaphuka
• ukuthanda ukutya okanye ukulahleka kwesidlo
• ukulala kakubi okanye ukulala kakhulu
• ingxaki yokujonga
• ukungabikho komdla kwimisebenzi yakho yemihla ngemihla
• ukudinwa, ukungabikho kwamandla

Ulawulo lokuzalwa lweHormonal

Iindlela zokulawula ukuzalwa kweHormonal, ezinje ngepilisi okanye isiziba, zinokunceda ngokuqunjelwa, amabele ethenda, kunye nezinye iimpawu ze-PMS. Abanye abantu, banokunceda kwiimpawu zovakalelo, kubandakanya nokudakumba.

Kodwa kwabanye, ukulawulwa kokuzalwa kwehomoni kunokwenza ukuba uxinzelelo lube nzima ngakumbi. Ukuba uhamba ngale ndlela, kuya kufuneka uzame iindlela ezahlukeneyo zolawulo lokuzalwa ngaphambi kokuba ufumane indlela ekusebenzela. Ukuba unomdla kwipilisi, khetha enye eqhubekayo engenayo iveki yeepilisi ze-placebo. Ukuqhubeka nokulawula iipilisi kunokuphelisa ixesha lakho, ngamanye amaxesha kunceda ukuphelisa i-PMS, nayo.

Unyango lwendalo

Iivithamini ezimbalwa zinokunceda ekunciphiseni iimpawu ezinxulumene ne-PMS yoxinzelelo.

Uvavanyo lweklinikhi lufumanise ukuba isongezelelo se-calcium sincediswa kukudakumba okunxulumene ne-PMS, utshintsho lokutya kunye nokudinwa.

Ukutya okuninzi yimithombo elungileyo yecalcium, kubandakanya:

• ubisi
• iyogathi
• itshizi
• imifuno eluhlaza eluhlaza
• ijusi ene-orenji kunye nesiriyeli

Unokuthatha isongezelelo semihla ngemihla esiqukethe i-calcium engamakhulu amabini anamawaka, onokuyifumana kwiAmazon.

Musa ukudimazeka ukuba awuboni ziphumo ngoko nangoko. Ingathatha imijikelo emithathu yokuya exesheni ukubona naluphi na uphawu oluphuculweyo ngelixa uthatha i-calcium.

I-Vitamin B-6 inokunceda kwiimpawu ze-PMS.

Ungayifumana koku kutya kulandelayo:

• intlanzi
• inkukhu kunye neturkey
• isiqhamo
• ukutya okuziinkozo okuqinisekisiweyo

I-Vitamin B-6 nayo iza kwifom yokongeza, onokuyifumana kwiAmazon. Musa nje ukuthatha ngaphezu kwe-100 milligram ngosuku.

Funda ngezinye izongezo ezinokukunceda kwiimpawu ze-PMS.

Utshintsho kwindlela yokuphila

Izinto ezininzi zokuphila zibonakala ngathi zidlala indima kwiimpawu ze-PMS:

• Zilolonge. Zama ukusebenza ubuncinci imizuzu engama-30 ngaphezulu kweentsuku zeveki kunokuba kungenjalo. Nokuba uhambo lwemihla ngemihla kwindawo ohlala kuyo lunokuphucula iimpawu zoxinzelelo, ukudinwa, kunye nengxaki yokujonga.
• Isondlo. Zama ukumelana neminqweno yokutya okungafunekiyo enokuza nePMS. Izixa ezikhulu zeswekile, amanqatha, kunye netyuwa zonke zinokuphazamisa imeko yakho. Akunyanzelekanga ukuba uzisike ngokupheleleyo, kodwa zama ukulungelelanisa oku kutya kunye neziqhamo, imifuno, kunye neenkozo ezipheleleyo. Oku kuya kunceda ugcine ugcwele imini yonke.
• Lala. Ukungalali ngokwaneleyo kunokubulala imood yakho ukuba uneeveki ungekho exesheni. Zama ukufumana ubuncinci iiyure ezisixhenxe ukuya kwezisibhozo zokulala ngobusuku, ngakumbi kwiveki okanye ezimbini ezikhokelela kwixesha lakho. Jonga ukuba ukungalali ngokwaneleyo kuyichaphazela njani ingqondo nomzimba wakho.
• Uxinzelelo. Uxinzelelo olungalawulwayo lunokuzenza mandundu iimpawu zoxinzelelo. Sebenzisa imithambo yokuphefumla nzulu, ukucamngca, okanye iyoga ukuthomalalisa ingqondo nomzimba wakho, ngakumbi xa uziva iimpawu ze-PMS zisiza.

Amayeza

Ukuba ezinye iindlela zonyango azincedi, ukuthatha i-antidepressant kunokunceda. I-serotonin reuptake inhibitors ekhethiweyo (i-SSRIs) lolona hlobo luqhelekileyo lwe-antidepressant esetyenziselwa ukunyanga uxinzelelo olunxulumene ne-PMS.

Ii-SSRI zivimba ukufunxeka kwe-serotonin, eyonyusa inani le-serotonin kwingqondo yakho. Imizekelo yee-SSRI zibandakanya:

• Ikitalopram (Celexa)
• i-fluoxetine (Prozac kunye neSarafem)
• iparoxetine (Paxil)
• i-sertraline (iZoloft)

Ezinye i-anti-depressants ezisebenza kwi-serotonin zinokunceda ekunyangeni uxinzelelo lwe-PMS. Oku kubandakanya:

• duloxetine (ICymbalta)
• venlafaxine (i-Effexor)

Sebenza nogqirha wakho ukuza nesicwangciso somthamo. Banokucebisa ukuba uthathe i-antidepressant kuphela kwiiveki ezimbini ngaphambi kokuba iimpawu zakho zithande ukuqala. Kwezinye iimeko, banokucebisa ukuba bathathe yonke imihla.

Ukufumana inkxaso

Ugqirha wakho usenokuba ngumntu wokuqala oya kuye xa ufuna uxinzelelo lwe-PMS. Kubalulekile ukuba ugqirha wakho ngumntu omthembileyo nothatha iimpawu zakho ngokungathí sina. Ukuba ugqirha wakho akakumameli, khangela omnye umboneleli.

Unokubuyela kuMbutho waMazwe ngaMazwe weNgxaki yokuPhambi kokuba sexesheni. Inika iibhlog, uluntu oluku-intanethi, kunye nezixhobo zasekhaya ezinokukunceda ufumane ugqirha uqhelene ne-PMS kunye ne-PMDD.

Ukuba wena okanye umntu omaziyo uneengcinga zokuzibulala-ezinxulumene nokudakumba kwe-PMS okanye hayi-fumana uncedo kwiingxaki okanye kumnxeba wokuthintela ukuzibulala. Zama iNqanaba lokuSebenza lokuThintela ukuzibulala ku-800-273-8255.

Ukuba ucinga ukuba umntu usemngciphekweni wokuzenzakalisa okanye wenzakalise omnye umntu:

• Tsalela u-911 okanye inombolo yakho yongxamiseko yasekuhlaleni.
• Hlala naloo mntu de kufike uncedo.
• Susa nayiphi na imipu, iimela, amayeza, okanye ezinye izinto ezinokubangela ingozi.
• Mamela, kodwa musa ukugweba, ukuphikisa, ukugrogrisa, okanye ukukhwaza.