Eyona ndlela ilungileyo yokunciphisa iimpawu zakho ze-PMS, ngokweSayensi

Umxholo

• Layisha phezulu kwi-omega-3s.
• Gwema ukutya okucutshungulwayo.
• Yitsho om.
• Lala kwangoko.
• Zama ukwenza i-acupuncture.
• Ukubetha umthambo.
• Jonga ukutya kwakho i-carb.
• Zama unyango olutsha.
• Uphengululo lwe

Phakathi kwesisu esidumbileyo, ii cramps eziqhwalelayo, neenyembezi zithi gqi ngokungathi waliwe.Isidanga okhuphisanayo, i-PMS ihlala ivakalelwa ngathi uMama weNdalo ukubetha ngayo yonke into ekuluhlu lwakhe. Kodwa isibeleko sakho asilotyala ngokupheleleyo kooyise abaphambili be-PMS — ukudumba nokuhla kwehomoni kunokubangela iimpawu zakho zomzimba kunye neemvakalelo, ngokunjalo, ngokophando olutsha.

Abaphandi kwiDyunivesithi yaseCalifornia, uDavis wajonga idatha kuvavanyo lwesizwe lwabafazi abangaphezu kwama-3,000 kwaye wafumanisa ukuba abo babenamanqanaba aphezulu ephawu lokudumba elaziwa ngokuba yi-C-reactive protein (CRP) babengama-26 ukuya kuma-41 epesenti abasengozini yokugula. ezona mpawu zixhaphakileyo zokuya exesheni, kubandakanya ukutshintsha kwemood, isisu esibuhlungu, iintlungu umqolo, ukuthanda ukutya, ukuzuza ubunzima, ukuqunjelwa, kunye nentlungu ebeleni. Ngapha koko, ekuphela kwempawu ze-PMS ezingahambelani nokudumba yayiyintloko ebuhlungu. Ngelixa olu phononongo lungangqini ukuba yeyiphi eza kuqala, ukudumba okanye iimpawu, ezi zinto zifunyanisiweyo ziseseyinto elungileyo: Bathetha ukuba ukujongana nesaphuli-mthetho esinye kunokunceda ekunciphiseni uninzi lweentlungu zakho zexesha. (I-Psst ... Nazi izinto ezili-10 zokutya ezibangela ukuvuvukala.)

Ukuba awunazintlungu kodwa ujike ube sisikhalazo ngelixa utyelelo luka-Aunt Flo, unokukwazi ukugxeka iimpawu zakho zemozulu kukuguquguquka kwehomoni okuvumela ii-neurons ezithile kubuchwephesha bethu ukuba zithethe ngokulula, ngokutsho kwesifundo kwiphephancwadi.Iindlela ezihambelana neNeurosciences.Unxibelelwano olungcono luvakala ngathi yinto elungileyo, kodwa lukhokelela ekuphenduleni okuphezulu koxinzelelo nakwiimvakalelo ezimbi, abaphandi bathi.

Ngethamsanqa, isayensi ikwafumanise iindlela ezintsha zokukhupha amanqanaba akho e-hormone kunye nokunciphisa ukudumba, okuthi emva koko kuzolise ingqondo yakho, kuthobe imvakalelo yakho, kwaye ngethemba lokunciphisa iintlungu zakho ezibuhlungu. Nantsi indlela yokuvalelisa kwi-PMS kube kanye.

Layisha phezulu kwi-omega-3s.

I-Omega-3s yonyusa inani leeprotheyini ezidambisa ukudumba kwaye ngaxeshanye zinciphisa iiproteni ezikhuthaza ukudumba, utshilo uKeri Peterson, MD, umfundi osebenza eNew York kunye nomcebisi weqonga lezempilo ledijithali iZocdoc. Gcwalisa ipleyiti yakho ngesalmon, ityhuna, iwalnuts, i-flaxseed, kunye neoyile yomnquma okanye upapashe isongezelelo seoli yentlanzi.

Gwema ukutya okucutshungulwayo.

Amafutha eTrans, iswekile, i-carbs esulungekileyo, kunye nokutya okune-gluten kuye kwadityaniswa kakhulu nokudumba komzimba wonke. Kwaye kuba ezi kunye nezinye izongezo kunokuba nzima ukwahlula, ukubheja kwakho okona kukukhetha kukutya okutsha, okungalungiswanga ngokusemandleni. Ugqirha Peterson ucebisa ukuba kugxilwe kwiiproteni ezijiyileyo, ezinje ngeentlanzi, kunye neziqhamo kunye nemifuno, enezikhuselo, ezokumisa ukudumba kweepytonutrients.

Yitsho om.

Ukuzilolonga yindlela efanelekileyo yokulwa noxinzelelo, ngaloo ndlela kunciphisa amanqanaba okudumba, utsho uGqr Peterson. Kodwa ukusebenza okujolise ekuphefumlweni okunzulu ngokukodwa, njengeyoga kunye neePilates, zithathe izibonelelo zokuphelisa uxinzelelo kwinqanaba elilandelayo. (Ngakumbi apha: I-7 Workouts Eyehlisa Uxinzelelo)

Lala kwangoko.

Ukuphumla ngokwaneleyo — malunga neeyure ezisixhenxe ukuya kwezisi-9-kunika umzimba wakho ixesha lokuba ubuyele kwimisebenzi yosuku kunye neemfuno zakho. Musa ukulijongela phantsi ixesha lokuphumla; xa umzimba wakho ungalali ngokwaneleyo imihla ngemihla, uba sesichengeni sokudumba, utsho uGqr. Peterson. (Bona: Kutheni ukulala kuyeyona nto ibalulekileyo kwiMpilo yakho)

Zama ukwenza i-acupuncture.

I-acupuncture inokunciphisa ubunzima beempawu ze-PMS, uphononongo lwamva njeIthala leencwadi laseCochrane imiboniso. Unyango lunokunciphisa ukudumba kwaye lonyuse imveliso yomzimba yeepilisi zawo zentlungu, zombini ezinokunceda ukunciphisa ukucaphuka kwangaphambi kokuya exesheni kunye noxinzelelo, utshilo uMike Armor, Ph.D., omnye wababhali bokufunda. Awuyithandi inaliti? I-Acupressure iyasebenza nayo, utsho.

Ukubetha umthambo.

Ukusebenza kukhupha ii-endorphins, ezikwenza uzive wonwabile kwaye ungaphantsi koxinzelelo. "Oko kunokunceda ekuchaseni iziphumo ezibi ze-PMS," utshilo uJennifer Ashton, MD, ob-gyn kunye nombhaliIsisombululo sokuzinakekela.

Abasetyhini abasebenza rhoqo abanakufane bafumane i-PMS, utshilo uKaren Duncan, MD, uprofesa wezokubelekisa-gynecology kwi-NYU Langone Health eNew York. Kungenxa yokuba umthambo unokunceda ukugcina amanqanaba ehomoni elungeleleneyo, uphando lubonisa. Uninzi lwezifundo ziye zajonga ukusebenza kwe-aerobic, kodwa uGqr Ashton uthi i-yoga kunye nokuqeqeshwa kobunzima kunokuba nefuthe elifanayo. (Ufumana izibonelelo ezingakumbi zempilo yengqondo ngokusebenza.)

Jonga ukutya kwakho i-carb.

Zama ukunciphisa umva kwi-carbs, ngakumbi i-carbs esulungekileyo njengesonka esimhlophe, i-pasta, kunye nerayisi malunga neveki ngaphambi kwexesha lakho. "I-carbohydrates ibangela i-sugar spikes ukuba abanye abafazi banokwenza isimo sengqondo esibi kunye nokuqhaqhazela, ezimbini zeempawu eziqhelekileyo ze-PMS," kusho uDkt Ashton. (Yile nto kufuneka uyazi malunga ne-carbs esempilweni.)

Ucebisa ukutya amafutha anempilo kunye neprotheyini ebhityileyo endaweni yoko. Okanye yiba neziqhamo. Kwisifundo esinye sabasetyhini abancinci, abo batya iziqhamo ezininzi babengaphantsi kweepesenti ezingama-66 zokufumana iimpawu ze-PMS xa kuthelekiswa nalabo batya kancinci,Izondloiingxelo. Amajikijolo, iivatala, kunye ne-sitrasi ziphezulu kwi-fiber, antioxidants, kunye nezinye izinto ezinokukhusela kwi-PMS. (Ngakumbi apha: Zingaphi iiCarbs ozifunayo ukuba utye ngosuku?)

Zama unyango olutsha.

Ukuba iimpawu zakho zinamandla, cinga ukubuza ugqirha wakho malunga nezinto zokucwangcisa zehomoni, ezinokugcina amanqanaba ehomoni asezantsi kwaye azinze inyanga yonke, utshilo uGqirha Duncan. Olunye ukhetho kukunyanga uxinzelelo, utshilo. Banokugcina i-neurotransmitters yakho ilungelelene kwaye umoya wakho uzinzile.

Uphengululo lwe