So wo nso wuhyia saa ɔhaw ahorow yi ansa na wo nna ɔsram biara? (Premenstrual Syndrome - PMS) Momma yɛnka eyi ho asɛm!

So wuhyia nipadua ne adwene mu haw ahorow nso nna kakraa bi ansa na wo nna afi ase? Ebia wote nka sɛ wo ho ayɛ wo ma, anaasɛ wote nka kɛkɛ sɛ wo bo fuw na nneɛma nketenkete yɛ wo yaw. Mmea pii wɔ saa osuahu yi. Yɛfrɛ eyi premenstrual syndrome (PMS). Enti, so yɛbɛka PMS ho asɛm akɔ akyiri kakra nnɛ?

Dɛn ne saa PMS yi?

Sɛ yɛbɛka no tiawa a, PMS yɛ nipadua ne nkate mu sɛnkyerɛnne ahorow a wɔaboaboa ano a ɛba wɔ dapɛn biako anaa abien ansa na wo nna afi ase. Nnipa dodow no ara a wɔkɔ brayɛ mu no nya PMS sɛnkyerɛnne ahorow yi mu biako anaa nea ɛboro saa. Saa sɛnkyerɛnne ahorow yi taa ma wususuw sɛ, "Oo, ɛkame ayɛ sɛ me brayɛ aba ha." Mpɛn pii no, saa PMS sɛnkyerɛnne ahorow yi fi hɔ bere a wo nna afi ase akyi. Nanso, wobetumi asan aba saa bere yi mu wɔ wo brayɛ a edi hɔ no mu.

Susuw eyi ho: Ɛkame ayɛ sɛ mmea a wɔrekɔ brayɛ mu 50% ka sɛ anyɛ yiye koraa no wɔwɔ PMS sɛnkyerɛnne biako. Eyinom mu bɛyɛ 20% nya yare no ho sɛnkyerɛnne a emu yɛ den araa ma ɛtwetwe wɔn da biara da asetra.

Dɛn ne PMS ho sɛnkyerɛnne ahorow?

PMS ho sɛnkyerɛnne betumi ayɛ honam fam, nkate fam, anaa abien no nyinaa a wɔaka abom. Afei nso, bere a nnipa binom betumi anya yare no ho sɛnkyerɛnne a emu nyɛ den no, afoforo nso betumi anya yare no ho sɛnkyerɛnne a emu yɛ den a wontumi nnyina ano. Ɛnyɛ obiara na onya PMS. Sɛ wowɔ PMS a, sɛnea saa sɛnkyerɛnne ahorow yi te betumi asesa wɔ w’asetra nyinaa mu.

Nipadua mu sɛnkyerɛnne ahorow

Momma yenni kan nhwɛ nipadua mu sɛnkyerɛnne atitiriw a ɛba bere a PMS ba no:

• Sɛ wote nka sɛ woayɛ ma anaasɛ wo ho ayɛ wo hyew.
• Ɛyaw a ɛba akyi berɛmo mu .
• Ɔbrɛ a enni sabea a wɔte nka .
• Akisikuru a ɛkɔ soro mpofirim .
• Ɛyaw anaa nufu a ɛyɛ den a wobɛte nka (Nufu mu yaw).
• Ti a ɛyɛ yaw .
• Atiridiinini anaasɛ akisikuru . Ebia nnipa binom behyia saa abien yi a ɛsesa.

Adwene mu sɛnkyerɛnne ahorow

Afei ma yɛnhwɛ nea ɛyɛ adwene mu sɛnkyerɛnne ahorow a ɛba bere a PMS ba no:

• Wo bo fuw a ntease biara nnim anaasɛ wobɛbɔ afoforo akuturuku, ntɔkwaw (Irritability).
• Adwene mu nsakrae . Anigye a wobɛte nka bere bi, afei awerɛhow anaa abufuw bere a edi hɔ no.
• Nsakrae a ɛba nna ho akɔnnɔ mu – Nnipa binom betumi anya akɔnnɔ a ɛkɔ soro, bere a afoforo nso betumi anya akɔnnɔ so atew.
• Adwennwene , awerɛhow anaa osu a wobɛte nka.
• Amemene mu sum anaa ɔhaw a ɛma obi de n’adwene si biribi so . Ebetumi ayɛ te sɛ nea sum akata wo ti so.
• Aduan ho akɔnnɔ anaasɛ akɔnnɔ a ɛkɔ soro/a ɛso tew.
• Dae a wontumi nna anaasɛ nna ho haw.

Dɛn ne nneɛma a ɛde PMS ba?

Wonnya nhuu nea ɛde PMS ba ankasa , nanso nnuruyɛfo pii gye di sɛ nsakrae a ɛba wɔ nipadua mu nkwaadɔm mu a ɛbata wo brayɛ ho ɔsram biara ho no ne ade titiriw a ɛde ba.

Mpɛn pii no, wɔ wo brayɛ bere no mfinimfini, bɛyɛ bere a ovulation , wo nipadua mu hormone estrogen ne progesterone dodow kɔ soro. Afei, sɛ wo bra fi ase a, saa hormone ahorow yi so tew nna kakraa bi, na afei efi ase kɔ soro bio. Wosusuw sɛ nsakrae a ɛba nkwaadɔm mu yi na ɛde PMS ho sɛnkyerɛnne ahorow ba. Nnipa binom te nka wɔ saa nkwaadɔm mu nsakrae yi ho sen afoforo. Ebia ɛno nti na PMS nka obiara wɔ ɔkwan koro so no. Ate aseɛ?

Bere tenten ahe na PMS di ansa na wakɔ brayɛ mu?

Nnipa pii fi ase nya PMS ho sɛnkyerɛnne dapɛn biako anaa abien ansa na wɔn nna afi ase. Nanso saa bere yi nyɛ ade koro mma obiara. Ebia nnipa binom benya PMS adapɛn abien ansa na wɔn nna aba, bere a afoforo nso betumi anya bi nna abien ansa na wɔayɛ saa. Ɛsono nnipa biara.

Dɛn ne asiane ahorow a ɛwɔ hɔ ma PMS?

Sɛ wowɔ nea edidi so yi mu biara a, ebia ɛbɛyɛ mmerɛw kakra sɛ wubenya PMS:

• Sɛ́ wowɔ awo akyi adwenemhaw ho abakɔsɛm .
• Wo anaa obi a ɔwɔ w'abusua mu wɔ adwenemhaw anaa dadwen yare .
• Adwennwen a ɛkɔ soro ho amanehunu.

Nnuruyɛfo taa hu PMS wɔ nnipa a wɔadi mfe 20 ne 30 mfiase mu.

Ɔkwan bɛn so na wobetumi ahu Premenstrual Syndrome?

Wo duruyɛfo no begyina sɛnkyerɛnne ahorow a woka ho asɛm no so ahu PMS. Wobebisa wo sɛnkyerɛnne ahorow a wowɔ, bere a ɛba, ne sɛnea ɛka w’asetra. Sɛ wobehu sɛ wowɔ PMS a, ɛsɛ sɛ wo yare no ho sɛnkyerɛnne yɛ:

• Ɛba dapɛn biako ansa na brayɛ afi ase.
• Brayɛ fi ase na ɛyera wɔ nna kakraa bi mu.
• Anyɛ yiye koraa no, ɛsan ba bio wɔ ɔsram biara brayɛ mu mprɛnsa a ɛtoatoa so mu .

Nsɛmmisa a ebia oduruyɛfo no bebisa wo

Ebia oduruyɛfo no bebisa wo nsɛm te sɛ eyinom:

• Nna ahe na egye fi bere bi mu kosi foforo?
• Nna ahe na mogya bɛtɔ wo?
• Nna ahe na egye ansa na mogya atɔ wo kakra, akɔ fam, anaa ayɛ kɛse?
• Dɛn ne wo yare no ho sɛnkyerɛnne?
• Bere bɛn na wo PMS sɛnkyerɛnne no fi ase/kɔ?
• Bere bɛn na wo sɛnkyerɛnne ahorow no te nka sɛ ɛyɛ mmerɛw/ɛyɛ den?
• So wote nka sɛ wo yare no ho sɛnkyerɛnne no reyɛ afi ase?
• So wo sɛnkyerɛnne ahorow no siw wo da biara da asetra kwan?

Wɔ nsɛmmisa yi akyi no, wo duruyɛfo betumi abisa w’ayaresa ho abakɔsɛm ne nnuru biara a worenom mprempren de ahwɛ ahu sɛ biribi foforo biara nni hɔ a ɛde wo sɛnkyerɛnne ahorow no ba gye PMS. Esiane sɛ tebea horow bi kɔ so wɔ mmusua mu nti, ebia wo duruyɛfo nso bebisa w’abusua ayaresa ho abakɔsɛm . Wo duruyɛfo nso bɛhwehwɛ tebea afoforo a ebia ɛde wo sɛnkyerɛnne ahorow no reba, te sɛ:

• Brɛ
• Hahaahayɔ
• Bere a wɔagyae brayɛ
• Ɔbrɛ a enni sabea ho yare
• Thyroid mu yare a ɛma obi nya yare
• Ɔyare a ɛma obi ho yɛ hyew (IBS) .

Ɔkwan bɛn so na wobedi PMS sɛnkyerɛnne ahorow ho dwuma?

Ayaresa pii wɔ hɔ a wobetumi apaw ama PMS. Ɛsɛ sɛ nnipa binom sɔ ayaresa ahorow pii hwɛ kosi sɛ wobenya bi a ɛbɛma wɔanya ahotɔ afi wɔn yare no ho sɛnkyerɛnne ahorow no mu.

Nnuru a wɔde sa PMS

Mpɛn pii no, wobetumi de nnuru a wɔtɔn a wɔmfa nnuru nhyɛ mu (OTC) adi sɛnkyerɛnne ahorow a emu nyɛ den so . Nanso, sɛ wubehu yare no ho sɛnkyerɛnne a emu yɛ den kɛse a, ebia ebehia sɛ wunya nnuru a wɔakyerɛw ama wo afi oduruyɛfo hɔ. Momma yɛnhwɛ nneɛma a yebetumi apaw:

• `NSAIDs` (`Nonsteroidal anti-inflammatory drugs`): Saa nnuru a wɔde kum ɛyaw yi betumi aboa ma nufu mu yaw ne brayɛ mu akisikuru afi hɔ sɛ wɔnom wɔ wo sɛnkyerɛnne ahorow no mfiase a. Nhwɛsoɔ bi ne `Ibuprofen`, `Naproxen sodium`, `Acetaminophen`, ne `Aspirin`, a ɛwɔ wo mpɔtam hɔ nnurutɔnbea.
• Hormone awo ano aduru: Nnuru a esiw ovulation ano betumi aboa ma nipadua mu sɛnkyerɛnne a ɛnyɛ dɛ te sɛ nufu a ɛyɛ mmerɛw ne ɛyaw afi hɔ. Ebia ɛho behia sɛ wosɔ hwɛ kakra na woahu ɔkwan a wɔfa so siw awo ano a ɛbɛyɛ adwuma yiye ama wo. Nnuru a wɔde siw awo ano , nnuru a wɔde siw awo ano , ne awotwaa mu nkaa wɔ hɔ.
• Nnuru a ekum adwenemhaw ne nnuru a wɔde ko tia dadwen: Wɔfrɛ nnuru a wɔtaa de sa nkate mu haw ahorow a ɛba bere a PMS ba no SSRIs (Selective serotonin reuptake inhibitors). Nhwɛso ahorow bi ne Fluoxetine, Paroxetine, ne Sertraline a wobetumi anya bere a oduruyɛfo akyerɛw ama no.
• Nnuru a ɛma nsu fi nipadua no mu: Eyinom yɛ nnuru a eyi nsu a ɛboro so fi nipadua no mu. Wobetumi aboa ma yare no ho sɛnkyerɛnne te sɛ ahurututu ne nufu a ɛyɛ mmerɛw no afi hɔ.

Asetra kwan mu nsakrae

Asetra mu nsakrae bi wɔ hɔ a wubetumi ayɛ de aboa ma ɛyaw ne ɔhaw a ɛba bere a PMS de ba no so atew. Momma yɛnhwɛ nea wɔyɛ:

• Apɔw-mu-teɛteɛ a wɔyɛ no daa: Anyɛ yiye koraa no, sɛ woteɛteɛ w’apɔw mu simma 30 (sɛ nhwɛso no, mmirikatu, nantew, asuguare) da biara a, ebetumi atew adwennwen so na ama w’ani agye. Ɛnyɛ ɛno nko, apɔw-mu-teɛteɛ nso yɛ kɛse ma w’akwahosan nyinaa.
• Di aduan pa a ɛfata wo: Sɛ wudi nnuan bi pii na wudi afoforo kakraa bi a, ebetumi aboa ma woadi PMS ho sɛnkyerɛnne ahorow so. Tew nnuan a nkyene, srade, ne asikre pii wom so bɛyɛ adapɛn abien ansa na woakɔ nna mu. Afei nso, tew anonne a caffeine wom ne nsa so . Mmom no, di nnuaba, nhabannuru, ne aburow pii .
• Da sɛnea ɛsɛ: Anyɛ yiye koraa no, sɛ woda nnɔnhwerew 8 da biara a, ebetumi aboa ma abufuw ne ahomegye so atew. Sɛ wosɔre na woda bere koro mu da biara a, ɛboa ma wo nipadua no mu dɔn no yɛ adwuma yiye. Eyi nso bɛtew hokwan a ɛwɔ hɔ sɛ adwene mu nsakrae akɛse bɛba da mũ no nyinaa mu no so.
• Fa apɔw-mu-teɛteɛ a wode gye w’ahome di dwuma: Dwumadi ahorow te sɛ yoga , adwennwen , ne ahomegye apɔw-mu-teɛteɛ betumi aboa ma adwennwen so atew na ako atia abufuw ne awerɛhow nkate a ɛba bere a PMS ba no.
• Kwati sigaretnom: Tawa a wɔde di dwuma no betumi ama PMS ho sɛnkyerɛnne no asɛe kɛse.

Vitamins, minerals ne aduannuru a wɔde ma

U.S. Aduan ne Nnuru Dwumadibea (FDA) nhyɛ vitamin, mineral, ne nhabannuru a wɔde ma ho mmara te sɛ nnuru a wɔtɔn a wɔmfa nnuru nhyɛ mu. Enti ɛyɛ papa sɛ wo ne oduruyɛfo bɛkasa ansa na wode adi dwuma. Nanso, adanse bi wɔ hɔ a ɛkyerɛ sɛ eyinom betumi aboa wɔ PMS mu:

• Curcumin: This is especially helpful for mood swings and pain relief. (Eyi yɛ ade titiriw a ɛwɔ turmeric mu.)
• Chasteberry: Ɛboa ma yafunu no hyɛ ma, ɛtew ɛyaw so, na ɛtew akɔnnɔ so.
• St. John’s Wort: Wɔde eyi boa wɔ adwene a ɛsakra ne dadwen ne adwenemhaw a ɛtaa ba wɔ PMS bere mu no ho.
• Anwummere primrose ngo: Eyi yɛ srade a ɛho hia. Ebetumi aboa ma adwenemhaw so atew, ne nufu mu yaw, ne ho a ɛhoa, ne ne ho a ɛhoa.
• Ginkgo biloba: Wɔada no adi sɛ ɛtew PMS sɛnkyerɛnne ahorow a emu yɛ den so.

Bere bɛn na PMS kɔ koraa?

Wobɛhwere `PMS` ho atenka no koraa.Menopause yɛ bere a wo bra gyae koraa. Saa bere yi de, nneɛma pii wɔ hɔ a wubetumi ayɛ de adi wo sɛnkyerɛnne ahorow no ho dwuma sɛnea ɛbɛyɛ a ɛrensiw w’asetra kwan. Hwɛ bere a wufi ase te wo yare no ho sɛnkyerɛnne nka, ne ayaresa ahorow a wode boa ma wogyae no. Fa saa ayaresa ahorow no di dwuma bere a wo yare no ho sɛnkyerɛnne afi ase ɔsram biara no.

So wobetumi asiw PMS ano?

Worentumi nsiw Premenstrual Syndrome (PMS) ano koraa. Nanso, wubetumi de asetra mu nsakrae, nnuru, anaa n’abien nyinaa a wɔaka abom adi wo sɛnkyerɛnne ahorow no ho dwuma.

Sɛ mewɔ Premenstrual Syndrome a, dɛn na ɛsɛ sɛ mehwɛ kwan?

PMS abu so araa ma nnipa pii bu no sɛ ɛyɛ ‘bere’ haw foforo ara kwa. Nanso mma PMS esiane sɛ ɛyɛ ade a ɛfata nti ntwitware w’asetra mu. Mpɛn pii no, wubetumi de nnuru ne asetra mu nsakrae adi wo sɛnkyerɛnne ahorow ho dwuma. Sɛ biribiara nni hɔ a woyɛ a ɛmma nsonsonoe kɛse mma a, kɔ wo duruyɛfo nkyɛn wɔ ayaresa ahorow a ebetumi aboa no ho.

Kae sɛ PMS nyɛ biribi a ɛsɛ sɛ wugyina ano. Wubetumi anya mmoa ama ho.

Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?

Sɛ worehyia ɔhaw sɛ wubenya ahotɔ afi wo PMS sɛnkyerɛnne ahorow no mu a, kɔ oduruyɛfo nkyɛn. Sɛnea ɛbɛyɛ a wubenya wo nsrahwɛ no so mfaso kɛse no, bra a woasiesie wo ho sɛ wobɛka wo yare no ho sɛnkyerɛnne ne wo nna ho asɛm akɔ akyiri.

Siesie wo ho sɛ wobɛka saa nneɛma yi:

• Wo sɛnkyerɛnne ahorow (a sɛnea emu yɛ den ka ho) ne bere a ɛba.
• Nna a wo brayɛ abien a etwa to no fii ase na ɛbaa awiei.

Wubetumi de kyerɛwdua ne krataa, kalenda, anaa app bi a ɛwɔ wo fon so akyerɛw saa nsɛm yi. Eyi bɛboa wo ne wo duruyɛfo no akyerɛ ɔkwan a eye sen biara a ɛsɛ sɛ woyɛ.

Nsɛm bɛn na ɛsɛ sɛ wubisa oduruyɛfo no?

Sɛ wowɔ PMS a, wubetumi abisa wo duruyɛfo nsɛm te sɛ eyinom:

• So me sɛnkyerɛnne ahorow no fa PMS nkutoo ho, anaasɛ ebetumi ayɛ tebea foforo ho sɛnkyerɛnne?
• Asetra mu nsakrae bɛn na wokamfo kyerɛ sɛ wɔmfa mmoa wɔ PMS ho?
• So mihia nnuru a ɛbɛboa me wɔ me yare no ho sɛnkyerɛnne ahorow ho?
• So wokamfo nhabannuru a wɔde ma na ama PMS ho sɛnkyerɛnne ahorow no afi hɔ?

Nsonsonoe bɛn na ɛda PMS ne PMDD ntam?

Premenstrual Dysphoric Disorder, anaa PMDD, yɛ PMS a emu yɛ den kɛse na ebetumi de nkwa ato asiane mu. Ɛntaa mma koraa sɛ PMS, na ɛka mmea a wɔkɔ brayɛ bɛyɛ 3%. Sɛ wowɔ PMDD a, wunya sɛnkyerɛnne koro no ara a ɛte sɛ PMS, nanso emu yɛ den kɛse. Eyi te saa titiriw wɔ wo nkate ne wo nkate mu nneyɛe ho. Sɛ wowɔ PMDD a, ebia wubenya abufuw, adwenemhaw, ne dadwen a emu yɛ den sen PMS.Nneɛma pii wɔ hɔ a wubetumi anya mu osuahu.

Mfe bɛn na PMS mu yɛ den?

Adanse a emu yɛ den biara nni hɔ a ɛkyerɛ sɛ PMS mu yɛ den kɛse wɔ mfe pɔtee biara mu. Nhwehwɛmufo gye di sɛ ɛkame ayɛ sɛ PMS ho sɛnkyerɛnne ahorow no da adi wɔ ɔkwan koro so wɔ mfe nyinaa mu. Nnipa binom hu sɛ wɔn PMS ho sɛnkyerɛnne no mu yɛ den kɛse bere a wodi mfe 40 no. Nanso, mpɛn pii no, eyi fi sɛnkyerɛnne ahorow a ɛkyerɛ sɛ obi agyae brayɛ (te sɛ ɔhyew a ɛyɛ hyew anaasɛ ɔbea no awotwaa a ɛyɛ kusuu).

Awiei koraa no, nea ɛsɛ sɛ wokae (Take-Home Message) .

Premenstrual Syndrome (PMS) abu so, nanso ɛnkyerɛ sɛ ɛsɛ sɛ wugyina sɛnkyerɛnne a ɛnyɛ dɛ a ebetumi de aba no ano. Hu ɛyaw ne ɛyaw biara a wubehyia ansa na wo nna no aba. Eyinom betumi ayɛ PMS ho sɛnkyerɛnne. Sɛ saa nneɛma yi rehaw wo yiyedi a, bɔ mmɔden sɛ wobɛyɛ nsakrae bi wɔ wo dwumadi mu, te sɛ nnuru a wɔde kum ɛyaw a wontua hwee a wobɛnom. Sɛ saa nneɛma yi mmoa a, kɔ oduruyɛfo nkyɛn kɔhwɛ no. Ɛnsɛ sɛ wo nkutoo wuhu amane, mmoa wɔ hɔ!

` PMS, PMS, premenstrual syndrome, brayɛ, mmea akwahosan, hormone, sɛnkyerɛnne ahorow