I hna pangngai i thawk mai thei. A nih loh leh AC on room-ah i awm thei bawk. Mahse, rang takin i taksa pum pui chu chhungril atangin a kang vek ang maiin i hria a, i hmai chu a sen vek a, i thawkrim tan ta. I chhehvela mite tan chuan a pawimawh lo, mahse nangmah chauh hi rin loh takin i lum tih i hria. He thiltawn hi i hriat chian em? Vawiin hian hmeichhe tam zawkin an nunah engtik lai pawha an tawn thin he harsatna hi kan sawi dawn a ni.
Hot flash hi eng nge ni tak tak?
A awlsam zawngin, hot flash chu vun lum lutuk, kang, thawk hah, leh vun sen tih hriat nghal mai hi a ni. Hei hi menopause nena inzawm symptom a awm fo a, mahse a nuam lo hle. Damdawi lam hawi chuan hei hi `vasomotor` symptom kan ti a. Chumi awmzia chu kan thisen kalna kawng zau emaw, zim emaw control tu system nen a inzawm tihna a ni.
He thil thleng chhan dik tak hi a la chiang tawk lo hle a, mahse mithiamte chuan he thil thleng chhan ber chu taksaa hormone inthlak danglamna a ni tih an hria a ni. Hmeichhia pali zinga pathum (75%) velin menopause an paltlang chuan heng hot flashes te hi an tawk tih an sawi.
A pawimawh ber chu hot flash tawn dan hi mi hrang hrangah a inang lo. Mi ṭhenkhat tân chuan a nêm hle thei a, minute tlemte chauh a daih thei. Mi dangte tân chuan a nasat êm êm thei a, an ni tibuaitu leh an nun pum pui a nghawng thei a ni.
Hei hi thil awmze nei mahse, "Aw, hei hi thil pangngai a ni," tih ngaihtuah hian hrehawm i tuar a ngai lo. He harsatna hi enkawl dan tur leh i nun awlsam zawka siam theih dan tur a awm. I doctor nen inbiain i symptoms leh health history a zirin eng solution tha ber nge tih i rel thei ang.
Hei hi engtin nge a ngaih? Eng nge a lan chhuah dan?
Hot flash awm dan hi mi zawng zawng tan a danglam tak zet a, mahse a tlangpuiin hetiang hian a lang:
- Khua lum nasa tak hriatna: He lumna hi a tlangpuiin rilru, kawr leh hmaiah a intan a, taksa pum puiah a darh thei a ni.
- Vun a sen: A lum chuan hmai, kawr leh rilru a sen emaw, hmul angin a lang thei bawk.
- Thawmhnaw tam lutuk: Taksain a hriat lumna tihziaawm a tum hian thawk hah lutuk hi a awm thin.
- Chills: Hot flash a tawp chuan i thawmhnaw chhuak avang hian i lum a, i khur thei bawk.
- Heart rate sang: Mi thenkhat chuan heart palpitations an nei thei.
Hengte hi zan lama thleng a nih chuan "Night Sweats" kan ti bawk. Hei hian mut a tibuai thei bawk.
Kum engzat nge hot flash hi a intan a, eng chen nge a awm?
Hot flash hi perimenopause laiin a intan tlangpui a, chu chu menopause hma hun lai a ni a, chutih lai chuan thlasik hun a inthlak danglam thin. Menopause hi Sri Lanka hmeichhia kum 40 hnuai lam atanga kum 50 hma lam thlenga awm a ni tlangpui.
Hot flash vawi khat hi minute khat atanga minute nga thleng a ni tlangpui . Hmeichhe thenkhat chuan ni khatah hot flash sawm aia tam an nei thin. Hetiang dinhmun hi thla engemaw zat chhungin a reh thei a, kum tam tak chhung pawh a awm thei bawk. Mi tin a inang lo bawk.
Engvangin nge hetiang hi a lo awm? Eng thil nge hot flash tipung?
A chhan ber chu hormone estrogen level tlahniam vang a ni. Kan thluaka taksa lumna control centre (thermostat ang) hian hormone estrogen hi a sensitive hle a. Estrogen level a tlahniam chuan he control center hi a buai a, taksa a lum loh laiin a lum tih signal dik lo a thawn thin. Chumi chhanna atan chuan taksa chuan thisen kalna kawng a tizau a, a tizau a, a lum a tum a ni.
Chu bâkah, thil ṭhenkhat chuan hot flashes awm tam lehzualna emaw, a nasatzia emaw a tipung thei bawk. Chungte chu "Triggers" an ti a.
| Hot Flash Tipungtu Trigger tlangpui | |
|---|---|
| ☕ In tur lum (coffee, tea) leh caffeine in tur | 🌶️ Chaw rimtui, rimtui |
| 😥 Stress a ni | 🍷 Zu in tur |
| ☀️ Hmun lum takah awm | 🚬 Meizial zuk |
| 🧥 Thawmhnaw thuk, tight tak ha | 🚿 Tui lum a inbual |
Heng thil atanga hla thei ang bera awm hi hot flash control na atan a tangkai hle.
Hemi atana enkawl dan leh chinfel dan tur engte nge ni?
Heng hot flash te hian i nitin nun a tibuai a nih chuan doctor pan ngei ngei tur a ni a, enkawl dan tur sawiho tur a ni. Enkawlna hi hmunpui pahnih ah then theih a ni.
1. Doctor-in enkawl dan tur a sawi
- Hormone Replacement Therapy (HRT): Hei hi khaw lum natna enkawlna tha ber a ni. Taksa hormone level hniam tak siam that lehin hna a thawk a ni.
- Estrogen leh Progestin: I nausen pum chu lakchhuah a nih loh chuan estrogen nen hormone progestin an tih chu pek i ni ang.
- Estrogen chauh: Estrogen chauh hi hysterectomy nei tawh hnenah pek a ni.
- Non-hormonal medications: Hormon hmanga enkawlna hi mi zawng zawng tan a tha lo. Damdawi dang hormone awm lo a awm bawk. Chung zinga tam tak chu lungngaihna leh lungkhamna ang chi natna enkawlna atan hman ni mah se, khaw lum tihziaawmna atan pawh a pui tih hmuhchhuah a ni bawk. Entirnan, `Venlafaxine`, `Paroxetine`, `Gabapentin` te hi a ni. Hei bakah hian tunah hian damdawi thar `Fezolinetant (VeozahTM)` tih a awm a, chu chu hot flashes tan bik a siam a ni.
Pawimawh: Heng enkawlna zinga pakhat tal i tan hmain i doctor nen a thatna leh that lohna sawiho hmasak a pawimawh . I hriselna chanchin a hre ang a, i tana enkawlna him ber leh \ha ber thlang turin a pui thei ang che.
2. Nunphung thlak danglam leh hmanraw dang
A châng chuan, kan nun dâna inthlâk danglamna tê tête hian hahdamna nasa tak a thlen thei a ni.
| Eng nge tih theih ang? | Hrilhfiahna |
|---|---|
| Thawmhnaw | Thawmhnaw thuk tak ha ai chuan layer, pakhat chu pakhat chungah ha la. I lum laiin a chung lam layer chu i la chhuak thei. Cotton ang chi thil hmanga siam thawmhnaw hi a tha ber. |
| Environment lum taka vawn reng | A theih ang angin fan emaw AC emaw hmang ang che. Window te chu hawn reng rawh. Tui lum bottle khat i bulah dah la. |
| Ei leh in tur | Chaw rimtui, thil tui tak tak, in tur lum, zu leh caffeine te chu a theih ang anga tihtlem thin ang che. |
| Exercise leh weight control | Nitin minute 20-30 chhung exercise lak hi a tha hle. I taksa rihna hrisel tak neih hian hot flashes a tihziaawm thei a ni. |
| Rilru lam hriselna | Thâwk thûk taka exercise, yoga, leh meditation ang chi thiltih hmanga stress tihziaawmna hian hahdamna a thlen bawk. |
Herbal remedies leh supplement chungchang thumal khat
Mi thenkhat chuan Black Cohosh, Evening Primrose Oil, leh Soy te hi Hot Flashes atan an hmang thin. Mahse an hlawhtlinna finfiahna tur scientific evidence a awm tawk lo. Tin, "natural" ni mahse mi zawng zawng tan an him lo. Chuvangin, doctor nen inbia lovin hetiang thil hi hmang suh.
Menopause tel lovin hot flashes neih theih a ni em?
Awle. Menopause hi a chhan ber ni mah se, hot flash zawng zawng hi a chhan a ni vek lo. Thyroid natna, infection thenkhat (flu ang chi), leh damdawi thenkhat te hian hot flashes a thlen thei bawk.
Menopause nei lo mahse hot flash i neih chuan a chhan dang a awm thei bawk. Chuvangin doctor hmu a, enfiah tir a tha ber.
Take-Home Thuchah a ni
- Hot flash hi menopause chhinchhiahna a awm fo a, mahse a nuam lo hle. An chhan ber chu hormone estrogen tlahniam vang a ni.
- Hei hi "normal" i tih avangin i tuar a ngai lo. Hei hian i nun a tibuai a nih chuan tanpuina dawng ngei ang che.
- Enkawlna chi hrang hrang a awm a, chung zingah chuan hormone therapy, non-hormonal medications, leh nunphung thlak danglam te pawh a tel.
- Chaw rimtui, in tur lum, zu, leh stress ang chi thil laka inthiarfihlim hian hahdamna a thlen thei a ni.
- Eng enkawlna pawh tan hmain, "natural" pawh ni se, .Doctor nen inbiakna neih a pawimawh hle.
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