Okuva lwe waweza emyaka 40, wali owuliddeko obusungu, okulumwa, okunakuwala, oba okweraliikirira olw’ebintu ebitonotono? Oluusi owulira ng’oyagala okusigala ku kitanda nga tolina ky’okola? Oyinza okulowooza nti bino byonna biva ku mulimu oba ebizibu awaka. Naye obadde okimanyi nti ebintu bino bikwatagana n’enkyukakyuka mu busimu mu mubiri gwo? Leero, tugenda kwogera ku nkolagana eriwo wakati w’ekintu ekikulu mu bulamu ekiyitibwa menopause n’embeera y’obwongo eyitibwa okwennyamira.
Kiki ekituuka ku busimu n’ebirowoozo byo?
Mu ngeri ennyangu, okuva mu nsonga si lunaku lumu. Enkola y’enkola. Ekiseera kino kiyitibwa ``Perimenopause''. Emyaka mitono ng’ensonga zo eza buli mwezi tezinnaba kukoma ddala. Mu kiseera kino, ensonga zo zifuuka ezitatambula bulungi. Oluusi tezijja okumala emyezi, oluusi zijja nga bukyali, ate oluusi ovaamu omusaayi mungi oba mutono nnyo. Kino kyonna kiri bwe kityo kubanga emiwendo gy’obusimu obuyitibwa estrogen ne progesterone mu mubiri gwo gikyukakyuka.
Kati lowooza ku nsonga eno, obusimu buno tebukoma ku kukosa nkola yo ey’okuzaala. Era zikwatagana butereevu n’engeri obwongo bwo gye bukolamu. Waliwo eddagala mu bwongo bwaffe erituleetera okuwulira essanyu n’okuwummulamu, eriyitibwa serotonin . Estrogen bw’ekka, era ekosa emiwendo gino egya serotonin. N’ekyavaamu, oyinza okutandika okweraliikirira, okunyiiga, n’okunakuwala .
Okubeera omutuufu, obulamu bwo obusinga obungi obusimu bwo bukyuka mu ngeri omubiri gwo gye gumanyidde. Naye mu kiseera kino (perimenopause), enkola eyo etaataaganyizibwa. Ng’okukyukakyuka kw’embeera bwe kubaawo ng’obusimu bukyuse mangu oluvannyuma lw’okuzaala, naawe oyinza okukyuka mu mbeera y’emu mu kiseera kino.
Okugenda mu nsonga bwe kukoma okumala emyezi 12 egy'omuddiring'anwa, tukiyita ``Menopause.`` Ekiseera oluvannyuma lw'ekyo kiyitibwa ``Postmenopause.`` Enkyukakyuka mu mubiri ne mu birowoozo abantu bangi ze bayita ``menopause'' mu butuufu zibaawo mu kiseera ekiyitibwa ``Perimenopause.``
Kino kikyuka kyokka mu muudu? Oba kwennyamira?
Kino kye kibuuzo ekinene abantu bangi kye balina. "Kino kya kukyusa muudu yokka, oba ndi mu kiwuubaalo?" beebuuza. Kubanga obubonero bufaanagana nnyo. Ebintu ng’otulo, obukoowu, enkyukakyuka mu buzito, n’okukendeeza ku bwagazi osobola okubiraba mu byombi.
Naye waliwo enjawulo entegeerekeka wakati w’ebintu bino byombi. Ka tulabe emmeeza eno.
| Obubonero | Kiki ekiyinza okulabibwa mu kweraliikirira? |
|---|---|
| Embeera ey'omubiri | Okuwulira ennaku, obutaba na ssuubi, n’obutaba na ssuubi okumala ennaku oba wiiki. Obutasobola kuba musanyufu wadde okumala akaseera katono. |
| Enkola y’emirimu | Okubulwa obwagazi mu kukola ebintu bye wali onyumirwa (ebintu by’onyumirwa, okulaba emikwano). Okukaluubirirwa okukola emirimu egya buli lunaku (emirimu, emirimu gy’awaka). |
| Otulo | Obutasobola kwebaka bulungi kiro oba okuwulira otulo n’okwebaka mu ngeri eteetaagisa olunaku lwonna. |
| Endya | Okubulwa ddala apetite oba okulya ennyo, ekivaamu okugejja oba okweyongera. |
| Ebirowoozo | Okuwulira nti tolina mugaso, okuwulira ng’olemereddwa, n’oluusi n’okulowooza ku ky’okumaliriza obulamu bwo. |
Nga omusawo omu bw'agamba nti, "Okwennyamira mbeera ya kulemesa ddala emirimu gya buli lunaku. Omuudu yo eri wansi, era kizibu okukola ebintu ebya bulijjo."
Bujjanjabi ki eri kino?
Kino kye kintu ekisinga obukulu. Embeera eno ejjanjabibwa ddala era ewona . Tolina kubonaabona wekka.
1. Obujjanjabi bw’obusimu: Abantu abamu naddala singa obubonero bwabwe tebuba bwa maanyi, bayinza okufuna obuweerero nga bakozesa eddagala ly’obusimu (naddala estrogen). Zino osobola okuzimira ng’empeke oba ng’ekizigo ky’olususu. Ziyinza okuyamba okufuga ebbugumu n’okukyukakyuka kw’embeera.
2. Eddagala eriweweeza ku kweraliikirira:Singa obubonero bwo buba bwa maanyi, omusawo ayinza okukuwa eddagala erijjanjaba ekiwuubaalo. Ekisinga okukozesebwa ku bino ye kiraasi y’eddagala eriyitibwa selective serotonin reuptake inhibitors (SSRIs). Bino biyamba okuzzaawo omuwendo gwa serotonin mu bwongo.
3. Obujjanjabi: Ng’oggyeeko eddagala, okubudaabudibwa nakyo nkola nkulu nnyo ey’obujjanjabi. Okwogera n‟omusawo w‟eby‟omutwe oba omubuulirizi (Talk Therapy) kiyinza okukuyamba okutegeera n‟okuddukanya enneewulira zo. Cognitive Behavioral Therapy (Cognitive Behavioral Therapy) nayo nkola nnungi nnyo ey’okubuulirira ekozesebwa ku nsonga eno.
Ekisinga obukulu kwe kwogera n’omusawo wo ku bujjanjabi buno. Omusawo w’abakyala, omusawo w’amaka oba omusawo w’eby’omutwe asobola okukulambika mu kino.
Ebintu by’osobola okukola awaka
Ng’oggyeeko obujjanjabi, okukola enkyukakyuka entonotono mu bulamu bwo kiyinza okukuwa obuweerero obw’amaanyi.
- Dduyiro: Kola ekintu ng’okutambula oba yoga okumala waakiri eddakiika 30 buli lunaku. Dduyiro kiyamba mu butonde.
- Kendeeza ku mwenge ne caffeine: Bino bisobola okwongera okutaataaganya embeera yo.
- Weebake bulungi: Funa omuze gw’okwebaka mu kiseera kye kimu n’okuzuukuka mu kiseera kye kimu.
- Funa omusana: Okufuna omusana buli lunaku kiyinza okulongoosa embeera yo.
- Lya emmere erimu ebiriisa: Lya emmere erimu enva endiirwa, ebibala, ebinyeebwa, emmere ey’empeke, ne puloteyina.
- Wandiika ebikuli mu birowoozo: Okukuuma diary n’okuwandiika enneewulira zo kiyinza okuba engeri ennungi ey’okuwummulamu.
Obubaka Obutwala Awaka
- Okwennyamira kuyinza okuva ku nkyukakyuka mu busimu mu kiseera ky’okugenda mu nsonga. Si musango gwo.
- Yawula wakati w’enkyukakyuka mu mbeera ennyangu n’okwennyamira. Kimanye ennaku etaggwaawo, obutasobola kukola mirimu, n’obutaba na ssuubi.
- Eno mbeera ejjanjabibwa ddala. Tobonaabona wekka.
- Laba mangu omusawo wo oyogere ku nsonga eno. Ajja kukuwa obujjanjabi obusinga okutuukirawo.
- Ebintu nga dduyiro, endya ennungi, n’otulo otulungi bisobola okutumbula ennyo obulamu bwo obw’omutwe.
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