I-14 yePMS yoBomi iHacks

Umxholo

• 1. Thabatha isantya
• 2. Lala ungalali
• 3. Phumla
• 4. Fumana ikhalsiyam eninzi, nemagniziyam, kunye novithamini B-6
• 5. Yidla ngengca
• 6. Zama ukwenza i-acupuncture
• 7. Nciphisa ityuwa
• Yitya iikhabhohbhithi ezinzima
• 9. Bona ukukhanya
• 10. Fumana irabha yakho
• 11. Sika icaffeine
• 12. Khaba umkhwa
• 13. Musa ukusela utywala
• 14. Thatha ipilisi (okanye ezimbini)

Iimpawu ezilumkisayo azicacanga. Udumbile kwaye unenkani. Intloko yakho ibuhlungu kwaye amabele akho abuhlungu. Unomsindo kakhulu, ukhawuleze nakubani na onesibindi sokubuza ukuba yintoni na engalunganga.

Ngaphezulu kweepesenti ezingama-90 zabasetyhini abathi banamava ezinye zeempawu-ezaziwa ngokudibeneyo njenge-premenstrual syndrome (PMS) -kungangeveki okanye phambi kwexesha labo. I-PMS ayikho ipikniki, kodwa iyalawuleka.

Zama ezi zixhobo zili-14 zobomi ukubetha ukudumba kunye nokunciphisa ezinye iimpawu ze-PMS nazo.

1. Thabatha isantya

Hamba, ukhwele ibhayisekile, okanye udanise nje kwigumbi lakho lokulala kangangemizuzu engama-30 ngosuku. Ukuzivocavoca umzimba okwenza intliziyo yakho impompe kunokuphucula iimpawu ze-PMS ezinjengokudinwa, ukungabikho koxinzelelo, kunye noxinzelelo, ubuqhetseba bexesha eliphambi kwexesha elifanelekileyo kukwenza imithambo ye-aerobic kwiintsuku ezininzi zeveki kwinyanga yonke.

2. Lala ungalali

I-PMS inokuphosa umjikelo wakho wokulala ngaphandle. Nokuba uyaphosa kwaye ujike ebusuku okanye ulale imini yonke, nakuphi na ukuphazamiseka kwipateni yakho yokulala kunokukwenza uzive nokuba ucocekile kunesiqhelo.

Ukulala ngokuzolileyo, ungene kwisiqhelo. Lala ngexesha elifanayo busuku ngabunye kwaye uvuke ngexesha elifanayo ntsasa nganye-nangeempelaveki. Kwaye qiniseka ukuba ubetha ifula kwangoko ngokwaneleyo ukuze ufumane ubuncinci iiyure ezisibhozo zokulala ubusuku ngabunye.

3. Phumla

Uxinzelelo lunokongeza kwiimpawu ze-PMS kwaye lukwenze uzive umbi nangakumbi. Zama iindlela zokuphumla ukuze uthabathe uhlangothi.

I-Yoga yenye yeendlela eziqinisa uxinzelelo ezidibanisa iintshukumo ezinobulali kunye nokuphefumla okunzulu. ukuziqhelanisa namaxesha ambalwa ngeveki kunokunceda ekunciphiseni ukuqunjelwa kwe-PMS, iicramps, kunye namabele abuhlungu.

Hayi ekubetheni i-pose? Zama ukuhlala cwaka okwexeshana ngelixa uphefumla ngokunzulu kwaye uphinda igama elithi "ohm." Izifundo zokucamngca ziyasebenza nakwiimpawu ze-PMS.

4. Fumana ikhalsiyam eninzi, nemagniziyam, kunye novithamini B-6

Ezinye izondlo zinokukunceda uzive ungcono kwiveki ekhokelela kwixesha lakho.

Ngaphandle kokuba ulungile emathanjeni akho, i-calcium inokunciphisa iimpawu ze-PMS ezinje ngoxinzelelo kunye nokudinwa. Ungayifumana kukutya okufana nobisi kunye nezinye iimveliso zobisi, ijusi eqinileyo yeorenji kunye nesiriyeli.

I-Magnesium kunye ne-B-6 zinceda ngeempawu ezinje ngoxinzelelo, unxunguphalo, ukuqunjelwa, kunye nokunqwenela ukutya- kwaye zisebenza ngcono nangakumbi xa uzithatha kunye. Unokufumana ivithamini B-6 kwintlanzi, kwinkuku, kwiziqhamo nakwiisiriyidi eziqinisiweyo. I-Magnesium ikuluhlaza, imifuno enamagqabi afana nespinatshi, kunye namandongomane kunye neenkozo ezipheleleyo.

Ukuba awukwazi ukufumana ngokwaneleyo kwezi zondlo ekudleni kwakho, cela ugqirha wakho malunga nokuthatha isongezelelo.

5. Yidla ngengca

Ukutya ukutya okungenamsoco kuyafana ne-PMS. Enye indlela yokubabetha kukutya izidlo ezithandathu ezintandathu emini, endaweni yokutya ezintathu ezinkulu.

Ukutya rhoqo kuya kugcina iswekile esegazini lakho izinzile, kuthintele la matye ngequbuliso akwenzela ukuba ulambele iilekese, isilayi sepitsa, okanye ingxowa yetshipsi. Yiba nemifuno kwaye udiphu ulungele ukutya.

6. Zama ukwenza i-acupuncture

Yigcine kwiimpawu zakho ze-PMS ngale ndlela yakudala yaseTshayina, esebenzisa iinaliti ezinwele ezirhabaxa ukukhuthaza amanqaku ahlukeneyo emzimbeni wakho. Kuphononongo olunye lwezifundo, i-acupuncture inciphise iimpawu ezinje ngeentloko, iicramps, umqolo obuhlungu, kunye namabele abuhlungu ngokungathi.

7. Nciphisa ityuwa

Ngaba unqwenela iichips okanye i-pretzels kwiintsuku ezikhokelela kwixesha lakho? Zama ukuxhathisa ezi zilingo zetyuwa. Isodiyam yenza ukuba umzimba wakho ubambelele emanzini amaninzi, ukonyusa ukungonwabi kwesisu.

Kwakhona jonga isuphu enkonkxiweyo kunye nemifuno, isosi yesoya, kunye nenyama yesidlo sasemini, zonke ezo zidume ngokutya okunetyuwa eninzi.

Yitya iikhabhohbhithi ezinzima

Bamba isonka esimhlophe, irayisi emhlophe kunye neicookies. Faka endaweni yesonka sengqolowa egqityiweyo, irayisi emdaka, kunye neengqolowa zengqolowa. Zonke iinkozo zigcina zigcwele ixesha elide, ezinokuthi zinciphise iminqweno yokutya kwaye zikwenze ungabinangqumbo.

9. Bona ukukhanya

Unyango olukhanyayo lunyango olusebenzayo kunyango oluchaphazelayo lwamaxesha onyaka (i-SAD), kwaye kusenokwenzeka ukuba lunokunceda kwifomu eqatha ye-PMS ebizwa ngokuba yi-premenstrual dysphoric disorder (PMDD).

Abasetyhini abane-PMDD baba buhlungu ngakumbi, banexhala, okanye banesimo sengqondo ngaphambi kwexesha labo. Akuqinisekanga ukuba ukuhlala phantsi kwesibane esikhanyayo imizuzu embalwa ngosuku kuphucula imeko ye-PMS, kodwa akunakulimaza ukuzama.

10. Fumana irabha yakho

Ukuba uziva uxhalabile, uxinezelekile, kwaye uxinezelekile malunga nexesha lakho, ukuphulula inokuba yinto nje yokuzola kwengqondo yakho. I-massage yemizuzu engama-60 yehlisa amanqanaba e-cortisol - ihomoni ebandakanyeka kwimpendulo yoxinzelelo lomzimba wakho. Yonyusa i-serotonin-ikhemikhali ekwenza uzive ulungile.

11. Sika icaffeine

Tsiba kusasa java jolt kwiintsuku ngaphambi kwexesha lakho. Kuyafana nakwii-sodas kunye neti. I-Caffeine inyusa iimpawu ze-PMS njengokucaphuka kunye nokuqina. I-Caffeine inokunyusa i-ache emabeleni akho kunye nenani leekram ngenxa yokuba yonyusa imveliso ye-prostaglandin emzimbeni. Iphazamisa nokulala, okunokushiya uziva ngathi ugroggy kwaye cranky. Ukulala ngcono kuya kuyiphucula indlela oziva ngayo. Olunye uphononongo luthi enye icaffeine yamkelekile, nangona kunjalo.

12. Khaba umkhwa

Ukongeza ekwandiseni umngcipheko weemeko ezinje ngomhlaza kunye nesifo esinganyangekiyo semiphunga (COPD), ukutshaya kunokuba neempawu ze-PMS. Oku kuyinyani ngakumbi ukuba uqala umkhwa ngexesha lokufikisa. Ukutshaya kunokuba mandundu kwiimpawu ze-PMS ngokuguqula amanqanaba ehomoni,.

13. Musa ukusela utywala

Iglasi okanye ezimbini zewayini zinokuphumla phantsi kweemeko eziqhelekileyo, kodwa ayizukuba neziphumo ezifanayo zokuphelisa iintlungu xa usengxakini ye-PMS. Utywala sisistim se-nervous system esiphazamisayo esinokuthi sigxininise ukungonwabi kwakho. Zama ukungayi - okanye ubuncinci unciphise ukusebenzisa kwakho utywala kude kube sehla iimpawu zePMS.

14. Thatha ipilisi (okanye ezimbini)

Ukuba konke okunye kusilele, thatha i-counter-the-counter reliever njenge-ibuprofen (Advil, Motrin) okanye naproxen (Aleve). Ezi pilisi zinokubonelela ngoncedo lwethutyana kwiimpawu ze-PMS ezinjengeekram, iintloko, iintlungu, kunye nokuqaqamba kwamabele.