Sɛ wufi wo brayɛ ase —anaasɛ nea yɛtaa frɛ no "bere" a —ɛyɛ ade a ɛfata sɛ wubenya ɔhaw bi. Nokwarem no, nnipa dodow no ara hu nsakrae a ɛnyɛ anifere anaa sɛnkyerɛnne ahorow a emu nyɛ den wɔ saa bere yi mu. Bere a mpɛn pii no eyinom nyɛ biribi a ɛsɛ sɛ wohaw wo ho no, ebia sɛnkyerɛnne ahorow bi behia akwankyerɛ anaa ayaresa fi wo duruyɛfo hɔ. Ɛnnɛ, momma yɛnka sɛnea wubetumi adi nsɛnnennen a ɛfa brayɛ ho yi ho dwuma. Yɛbɛbom anantew biribiara mu wɔ ɔkwan a ɛnyɛ den, a ɛboa so, ɛyɛ?
Dɛn ne Premenstrual Syndrome (PMS) a Ɛba?
Ebia woate `(PMS)` ho asɛm. Ebia nnamfonom bɛka sɛ, “Mete nka sɛ me ho nyɛ me dɛ na me ho atɔ me yiye nna kakraa bi ansa na me bra afi ase.” Ɛno ne nea `(PMS)` yɛ pɛpɛɛpɛ. Sɛ yɛbɛka no tiawa a, ɛkyerɛ nipadua ne nkate mu nsakrae a ɛba wo so wɔ nna a edi wo brayɛ anim anaa bere a worekɔ no mu.
Mpɛn pii no, saa sɛnkyerɛnne ahorow yi mu yɛ den kɛse bɛyɛ nnanan ansa na wo nna afi ase. Nanso asɛmpa no ni: wɔ nnipa dodow no ara fam no, saa sɛnkyerɛnne ahorow yi fi ase sɛe bere a woakɔ nna kakraa bi akyi. Ɛnyɛ ɔman a ɛtra hɔ daa!
Dɛn ne (PMS) ho sɛnkyerɛnne ahorow?
Momma yɛnhwɛ nsɛnkyerɛnne a ɛkyerɛ `(PMS)`. Ma ɛntra w’adwenem sɛ ɛsono sɛnea obiara nya eyi mu osuahu; ebia wubenya yare no ho sɛnkyerɛnne biako anaa abien pɛ, anaasɛ emu pii a wɔaka abom.
- Awerɛhow anaa nea ɛboro so ho nkate: Ebia wobɛte awerɛhow nka mpofirim anaasɛ wobɛte nka sɛ ɔhaw nketenkete a emu yɛ duru mpofirim dodo sɛ wobɛsoa.
- Adwene mu nsakrae: Simma biako betumi ayɛ yiye, na nea edi hɔ no, wo bo fuw anaa wudi awerɛhow. Ebetumi ayɛ te sɛ nea wowɔ nkate mu roller coaster so.
- Ahodwiriw anaa abufuw: Ebia ɛbɛyɛ wo yaw ntɛm, anaasɛ nsɛm a afoforo bɛka no betumi apira wo anaasɛ ɛbɛma w’abam abu asen sɛnea wotaa yɛ no.
- Dadwen : Ebia wobɛte dadwen anaa ehu a ɛho nhia nka wɔ daakye anaa wo da biara da nnwuma ho .
- Ɔbrɛ: Ebia wobɛte ɔbrɛ anaa nna a ɛboro so a ɛma ɛyɛ den sɛ wobɛyɛ nneɛma.
- Aduan ho akɔnnɔ: Ebia w’ani begye nnuan pɔtee bi ho denneennen, titiriw nnɔkɔnnɔkɔwade, chocolate , anaa nnuan a nkyene wom .
- Acne breakouts: Sɛ obi nya akisikuru wɔ saa bere yi mu a, ɛyɛ asɛm a abu so kɛse.
- Wo yafunu : Ebia wobɛte nka sɛ wo yafunu ayɛ ma anaasɛ wo ho ayɛ wo den.
- Akyi yaw : Ebia wubenya yaw a ɛyɛ kusuu wɔ w’akyi a ɛyɛ wo yaw wɔ w’akyi.
- Nufu a ɛyɛ yaw: Ebia wo nufu bɛte nka sɛ ɛyɛ mmerɛw, emu yɛ duru, anaasɛ sɛ wode wo nsa ka a.
- Ti a ɛyɛ wo yaw: Ebia wo ti yɛ wo yaw mpɛn pii.
- Akisikuru: Ɛyɛ den sɛ wobɛfa wo dwensɔtwaa mu.
- Atiridiinini: Nsu a ɛho ayɛ hare nso betumi aba ebinom fam.
Sɛnea wubetumi ahu no, yare no ho sɛnkyerɛnne pii wɔ hɔ a ebetumi aba. Nanso, kae sɛ ɛnyɛ obiara na onya ne nyinaa mu osuahu.
Sɛ wowɔ (PMS) a, dɛn na wubetumi ayɛ?
Sɛ worepere wɔ `(PMS)` sɛnkyerɛnne ahorow ho a, anammɔn bi a wobɛfa so ahwɛ wo ho a ɛbɛboa wo ma woate nka sɛ wo ho tɔ wo kɛse ni:
- Di aduan ho akɔnnɔ ho dwuma: Aduan a ɛkari pɛ ne ade titiriw. Fa w’adwene si nnuaba ne nhabannuru a wɔayɛ no foforo pii a wubedi so na aboa ma woadi wo kɔm ho dwuma wɔ ɔkwan a ɛfata so.
- Tew akisikuru so: Tew nkyene a wonom so . Nkyene betumi ama wo nipadua no akura nsu mu, na ɛno na ɛma wote nka sɛ wo ho ayɛ wo hyew no.
- Tew abufuw ne dadwen so: Bɔ mmɔden sɛ wobɛtew caffeine a ɛwɔ tii, kɔfe, ne anonne a ɛma ahoɔden mu no so. Apɔw-mu-teɛteɛ a wɔyɛ no daa nso ho hia yiye. Nantew tiawa anaa agumadi bi a w’ani gye ho a wobɛbɔ no betumi ama wo nkate atu mpɔn kɛse.
- Ma ɛyaw ne ɛyaw no ano brɛ ase: Fa afiri a wɔde yɛ ɔhyew di dwuma wɔ mmeae a wote ɛyaw nka no. Sɛnea ɛbɛyɛ foforo no, sɛ wo ne wo duruyɛfo hwɛ wie a, wubetumi de ɛyaw ano aduru a wɔtɔn te sɛ `Acetaminophen` (sɛ nhwɛso no, Tylenol), `Ibuprofen` (sɛ nhwɛso no, Advil, Motrin), anaa `Naproxen` (sɛ nhwɛso no, Aleve) adi dwuma. Kae sɛ, mfa nnuru yi nni dwuma bere nyinaa a wonkɔ oduruyɛfo nkyɛn.
- Ma w’adwene dwo: Nneyɛe te sɛ yoga anaa nsusuwii betumi aboa wo ma woate nka sɛ wode w’adwene si biribi so kɛse na wo ho adwo wo.
- Akisikuru a wobɛsa: Sɛ akisikuru rehaw wo a, honam ani yare ho oduruyɛfo a wobɛkɔ akɔhwɛ no ne ɔkwan a eye sen biara a wobɛfa so anya animdefo afotu.
Nea ɛho hia sen biara no, tie wo nipadua. Bɔ mmɔden sɛ wobɛte nea wuhia ase na yɛ odwo ma wo ho bere a wote nka sɛ wo ho nyɛ wo dɛ no.
Bere bɛn na ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn ma (PMS)?
Mpɛn pii no, asetra mu nsakrae a ɛnyɛ den betumi adi `(PMS)` sɛnkyerɛnne ahorow ho dwuma. Nanso, sɛ sɛnkyerɛnne ahorow no mu yɛ den anaasɛ ɛhaw adwene a, akyinnye biara nni ho sɛ ɛsɛ sɛ wohwehwɛ aduruyɛfo afotu.
Yɛsrɛ sɛ, kɔ oduruyɛfo nkyɛn sɛ:
- Woasɔ akwan a wɔfa so hwɛ wo ho ahwɛ na wunnya ahotɔ biara .
- Wote awerɛhow kɛse, anidaso a enni mu, anaa abasamtu nka .
- Wowɔ adwene sɛ wobɛpira wo ho anaasɛ wobɛma w’asetra aba awiei (Eyi ho hia kɛse —sɛ wote nka saa a, yɛsrɛ wo mma wo nkutoo ntra hɔ; kɔ obi a wugye no di nkyɛn ntɛm ara anaa kɔ adwumayɛbea a ɛhwɛ ntɛmpɛ so nkyɛn).
- `(PMS)` sɛnkyerɛnne ahorow no mu yɛ den araa ma wuntumi nyɛ adwuma wɔ wo da biara da asetra mu anaasɛ wuntumi nkɔ sukuu/adwuma .
- Nsɛnkyerɛnne no nkɔ bere a wo nna afi ase na akɔ so nna kakraa bi mpo akyi.
Wɔ tebea horow yi mu no, oduruyɛfo betumi de mmoa anaa ayaresa pɔtee a ebia wubehia ama wo.
Dɛn ne Period Cramps?
Afei, momma yɛnka osuahu foforo a ɛtaa ba ho asɛm: period cramps. Eyi ba bere a wote ɛyaw nka wɔ wo yafunu ase wɔ wo brayɛ mu no. Nnipa pii te saa ɔhaw yi nka wɔ wɔn kyinhyia no nna kakraa a edi kan no mu.
Dɛn nti na eyi ba? Ɛyɛ nnuru a ɛwɔ wo nipadua mu a wɔfrɛ no `prostaglandins`. Eyinom ma wo awotwaa mu ntini twetwe, na yɛte nka sɛ ɛyɛ akisikuru—te sɛ sɛnea ntini bi te nka bere a wɔapiapia no denneennen no.
Dɛn na wubetumi ayɛ ama ɛyaw yi?
Sɛ worepere wɔ akisikuru ho a, sɔ anammɔn a ɛboa yi hwɛ:
- Ɔhyew afiri: Fa gu wo yafunu ase. Ɔhyew no betumi aboa ma ɛyaw no ano abrɛ ase kɛse.
- Ɛyaw ano aduru a wɔtɔn: Nnuru te sɛ Ibuprofen (sɛ nhwɛso no, Advil, Motrin) anaa Naproxen (sɛ nhwɛso no, Aleve) betumi ayɛ nea etu mpɔn kɛse. Afotu a ɛho hia sen biara ne sɛ wobɛfa eyinom wɔ ɛyaw ho sɛnkyerɛnne a edi kan koraa anaasɛ bere a wote nka sɛ afi ase no. Sɛ wotwɛn kosi sɛ ɛyaw no mu bɛyɛ den a, ebia nnuru yi rentumi nyɛ adwuma yiye. (Ɛyɛ papa bere nyinaa sɛ wobɛkɔ wo duruyɛfo anaa nnuruyɛfo nkyɛn ansa na woafi nnuru foforo biara ase.)
Bere bɛn na ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn?
Mpɛn pii no, akwan yi boa ma wodi ɔhaw a ɛba obi so no ho dwuma. Nanso, ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn sɛ:
- Ɛyaw no mu yɛ den araa ma ɛmma wuntumi nkɔ sukuu anaa wonyɛ wo da biara da dwumadi ahorow.
- Ɛyaw no ano brɛ ase bere a wɔanom Ibuprofen anaa Naproxen mpo akyi.
Saa mmere yi mu no, oduruyɛfo betumi ahu nea ɛde ba no na ɔde ayaresa a ɛfata ama no. Ɛtɔ mmere bi a, ɛyaw a emu yɛ den betumi abata akwahosan ho tebea afoforo a ehia sɛ wɔkɔ ayaresabea ho.
Dɛn ne Mmere a Ɛnyɛ Daa?
Momma yɛnka asɛmti foforo a ɛho hia ho asɛm: nna a ɛnkɔ so daa, a ɛkyerɛ sɛ wo kyinhyia no nni nhyehyɛe a wotumi hyɛ ho nkɔm akyi. Mpɛn pii no, brayɛ a ɛyɛ papa ba adapɛn 4 kosi 5 biara.
Nanso, ɛho hia sɛ wuhu sɛ wɔ mfe abien a edi kan bere a wo bra fi ase akyi no, ɛyɛ ade a ɛfata koraa sɛ wo kyinhyia no bɛyɛ nea ɛnkɔ so daa. Wo nipadua mu hormone nhyehyɛe no da so ara reyɛ nsakrae wɔ adeyɛ foforo yi mu, enti ebia wo kyinhyia no bɛba ntɛm anaasɛ ɛbɛkyɛ. Yɛsrɛ sɛ mma ɛnhaw wo.
Nanso, sɛ wo bra anyɛ daa wɔ bɛyɛ mfe abien akyi wɔ bere a wudii kan fii ase akyi a , ɛsɛ sɛ wohwɛ yiye. Edu saa bere yi no, sɛ ɛbɛyɛ yiye a, ɛsɛ sɛ wo kyinhyia no kɔ so yɛ nea ɛkɔ so daa.
Dɛn na wubetumi ayɛ?
Ɔkwan a eye sen biara a wobɛfa so ahu sɛ wo nna yɛ daa ne sɛ wubedi akyi.
- Wubetumi de kalenda, telefon a wokura kyin app , anaa nhoma a ɛnyɛ den a wode kyerɛw nsɛm akyerɛw da a wobɛhyɛ ase, nna dodow a ɛkyɛ, ne sɛ wowɔ nneɛma pɔtee bi a ɛhaw wo te sɛ ɛyaw a emu yɛ den anaa mogya a ɛretu wo kɛse a.
- Sɛ wudi eyi akyi asram kakraa bi a, wubehu pefee sɛ wo kyinhyia no yɛ nea ɛkɔ so daa anaa, bere tenten a nsonsonoe a ɛda kyinhyia ahorow no ntam no te, na wuhu nhyehyɛe biara a ɛrepue.
Bere bɛn na ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn?
Akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne akwahosan ho ɔbenfo kasa wɔ tebea horow a edidi so yi mu:
- Sɛ ɛboro mfeɛ mmienu firi wo bra a ɛdi kan no na wo kyinhyia no da so ara nyɛ daa (sɛ nhwɛsoɔ no, ɛnsi adapɛn 4-5 biara).
- Sɛ kan no na woyɛ daa, nanso wo bra nnya mmae asram abiɛsa a.
- Sɛ na wo kyinhyia no yɛ nea ɛkɔ so daa nanso mpofirim ara abɛyɛ nea ɛnkɔ so daa a.
- Sɛ mogya tu wo kɛse (sɛ nhwɛso no, ɛho hia sɛ wosesa wo pad anaa tampon dɔnhwerew biara).
- Sɛ wo nna kyɛ boro dapɛn biako a.
Sɛ wuhyia eyinom a, nea ɛde ba a wubehu no ho hia. Ebia hormone a ɛnkari pɛ anaa akwahosan tebea afoforo a ɛde ba no na ɛde ba.
Nkrasɛm a Wɔde Kɔ Fie
Yɛkaa nneɛma pii ho asɛm nnɛ, efi PMS ne bere mu akisikuru so kosi kyinhyia a ɛnkɔ so daa so. Yɛwɔ anidaso sɛ saa nsɛm yi bɛma wo tumi.
Ade a ɛho hia sen biara ne sɛ wobɛkɔ so ahu wo nipadua ne wo brayɛ ho nsɛm. Sɛ wuhu nneɛma yiye a, ɛma wuhu nsɛmpɔw ntɛm na woyɛ nneɛma a ɛho hia na ama woanya apɔwmuden.
Mmabaa dodow no ara hu sɛ wɔn kyinhyia ahorow no fi awosu mu yɛ nea ɛfata bere a bere kɔ so no. Saa bere yi nyinaa, mpɛn pii no, wobetumi adi ɔhaw nketenkete ho dwuma denam ofie hwɛ a ɛnyɛ den so.
Nanso, sɛ wote nka sɛ biribi mfa wo brayɛ akwahosan ho—sɛ ɛte sɛ nea ɛyɛ asɛm ketewaa mpo a—nsuro anaasɛ ntwentwɛn wo nan ase da sɛ wo ne oduruyɛfo bɛkasa. W’akwahosan ho ɔyaresafo wɔ hɔ sɛ obetie na waboa wo. Wɔ Nirogi Lanka no, yɛgye di sɛ w’akwahosan ne w’agyapadeɛ a ɛsom boɔ paa.
Brayɛ Kyinhyia, PMS, Brayɛ mu Ɛyaw, Bere a Ɛyɛ Kramp, Bere a Ɛnyɛ Daa, Mmea Akwahosan
