Tērā pea kei te mahi koe i tāu mahi o ia rā. Tērā pea kei roto koe i tētahi rūma e whakakā ana te hauhautanga. Engari kātahi ka rongo koe i te werawera o tō tinana katoa mai i roto, ka whero tō mata, ā, ka tīmata koe ki te werawera. Kāore he aha ki te hunga e karapoti ana i a koe, engari ko koe anake te mea e tino werawera ana. He mōhio koe ki tēnei wheako? I tēnei rā kei te kōrero tātou mō tēnei mamae e pā ana ki te nuinga o ngā wāhine i tētahi wā o ō rātou oranga.
He aha tonu te werawera?
He whakarāpopototanga noa iho, ko te werawera he kare ohorere o te wera nui, te werawera, te werawera, me te whero o te kiri. He tohu tino noa tēnei, engari he tino whakararuraru e pā ana ki te paheketanga. I roto i ngā kupu hauora, ka kiia tēnei he tohu 'vasomotor'. Ko te tikanga he hononga ki te pūnaha e whakahaere ana i te whānui, te whaiti rānei o ō tātou uaua toto.
Ahakoa kāore anō kia tino mārama te pūtake o tēnei āhuatanga, e mōhio ana ngā tohunga ko te tino take o tēnei ko ngā huringa homoni i roto i te tinana. Tata ki te toru o roto i te whā o ngā wāhine (75%) e pāngia ana e ēnei momo werawera.
Ko te mea nui, he rerekē te pānga o te werawera i ia tangata, i ia tangata. Mō ētahi, he tino ngawari pea, he torutoru meneti noa iho te roa. Mō ētahi atu, he tino kino rawa atu, ā, ka whakararuraru i tō rātou rā, ka pā ki tō rātou oranga katoa.
Ahakoa he mea noa tēnei, kāore koe e hiahia ki te mamae mā te whakaaro, "Āe, he mea noa tēnei." He huarahi hei whakahaere i tēnei mamae, hei whakangawari ake hoki i tō oranga. Ka taea e koe te kōrero ki tō tākuta me te whakatau ko tēhea te otinga pai rawa atu i runga i ō tohu me tō hītori hauora.
He aha te āhua o tēnei? He aha ngā tohu?
He rerekē te āhua o te werawera o te tangata, o te tangata, engari ko te tikanga whānui koia tēnei:
- He kare ā-roto ohorere o te wera nui: Ko te tikanga ka tīmata tēnei wera i te uma, te kaki, me te mata, ā, ka horapa puta noa i te tinana.
- Te whero o te kiri: I te wera, ka whero pea te mata, te kaki, me te uma, ka puta rānei he ira.
- Te werawera nui: Ka puta te werawera nui ina ngana te tinana ki te whakaiti i te wera e pā ana ki a ia.
- Te makariri: Kia mutu te werawera, tera pea ka mātao koe, ka wiriwiri hoki nā te werawera i maringi.
- Te pikinga ake o te tere o te ngakau: Ka pāngia pea ētahi tāngata e te tere o te ngakau.
Ki te puta ēnei i te pō, ka kiia hoki ko ngā "werawera o te Pō." Ka taea hoki e tēnei te whakararuraru i te moe.
I tehea tau ka tīmata ngā mura wera, ā, kia pēhea te roa o te wā?
Ka tīmata ngā mura wera i te wā perimenopause, arā, te wā i mua i te menopause, ina kore e taurite ngā huringa paheketanga. Ko te menopause te tikanga ka puta i ngā wāhine o Sri Lanka i te mutunga o te 40 ki te tīmatanga o te 50 tau.
Kotahi te werawera ka roa pea mai i te kotahi ki te rima meneti . Ko ētahi wāhine he nui atu i te tekau ngā werawera i te rā. Ka memeha pea tēnei āhuatanga i roto i ētahi marama, ka roa rānei mō ngā tau. He rerekē hoki i ia tangata, i ia tangata.
He aha tēnei ka puta ai? He aha ngā mea e whakanui ake ai i ngā mura wera?
Ko te take matua ko te hekenga o te taumata o te homoni estrogen. He tino tairongo te pokapū whakahaere pāmahana o te tinana i roto i tō tātou roro (pērā i te thermostat) ki te homoni estrogen. Ina heke ngā taumata estrogen, ka pōhēhē tēnei pokapū whakahaere, ā, ka tukuna he tohu teka e kī ana kei te wera te tinana, engari kāore. Hei whakautu, ka ngana te tinana ki te whakamatao mā te werawera me te whakawhānui i ngā uaua toto.
Hei tāpiritanga, ka taea e ētahi mea te whakanui ake i te auau, te kaha rānei o ngā mura wera. Ka kiia ēnei ko ngā "Triggers".
| Ngā mea e whakaoho ana i te werawera | |
|---|---|
| ☕ Ngā inu wera (kawhe, tī) me te kawheine | 🌶️ Kai kakara, kai kakara |
| 😥 Te ahotea | 🍷 Inu waipiro |
| ☀️ Te noho i roto i te taiao mahana | 🚬 Te kai hikareti |
| 🧥 Te mau i ngā kākahu matotoru, piripono | 🚿 Kaukau i te wai wera |
He āwhina nui te noho tawhiti atu i ēnei mea ki te whakahaere i ngā mura wera.
He aha ngā maimoatanga me ngā otinga mō tēnei?
Mena kei te whakararuraru ēnei werawera i tō oranga o ia rā, me toro atu koe ki te tākuta me te matapaki i te maimoatanga. E rua ngā wāhanga matua o te maimoatanga.
1. Te maimoatanga i whakaritea e te tākuta
- Te Whakaora Whakakapinga Homoni (HRT): Koinei te maimoatanga tino whai hua mō ngā mura wera. Ka mahi mā te whakahoki mai i ngā taumata homoni iti o te tinana.
- Estrogen me te Progestin: Mena kāore tō kōpū i tangohia, ka hoatu he homoni e kiia nei ko te progestin me te estrogen.
- Estrogen anake: Ka hoatu te estrogen anake ki te tangata kua tangohia te tākihi.
- Ngā rongoā kore-hormonal: Kāore ngā maimoatanga homoni e pai mō te katoa. Tērā atu anō ngā rongoā kāore he homoni kei roto. Ahakoa he maha o ēnei e whakamahia ana hei rongoā i ngā āhuatanga pēnei i te pouri me te manukanuka, kua kitea hoki he āwhina ēnei ki te whakaiti i te werawera. Hei tauira ko te `Venlafaxine`, `Paroxetine`, `Gabapentin`. Hei tāpiri, kei reira inaianei he rongoā hou e kiia nei ko `Fezolinetant (Veozah™)` i hangaia mō ngā werawera.
He mea nui: I mua i te tīmatanga o tētahi o ēnei maimoatanga, he mea nui kia kōrerohia ngā painga me ngā huakore me tō tākuta . Ka mōhio ia ki tō hītori hauora, ā, ka taea e ia te āwhina i a koe ki te whiriwhiri i te maimoatanga haumaru me te tika mōu.
2. Ngā huringa āhua noho me ētahi atu tikanga
I ētahi wā, ka taea e ngā huringa iti o tō tātou āhua noho te kawe mai i te whakamarie nui.
| He aha te mea ka taea te mahi? | Whakaahuatanga |
|---|---|
| Kākahu | Kaua e mau i ngā kākahu matotoru, engari me mau i ngā kākahu paparua, tetahi i runga i tetahi. Ka taea e koe te tango i te paparanga o runga ina wera koe. Ko ngā kākahu i hangaia ki ngā rauemi pēnei i te miro te mea pai rawa atu. |
| Te pupuri i te taiao kia mātao | Whakamahia he hau, he hauhautanga rānei i ngā wā katoa e taea ana. Kia tuwhera ngā matapihi. Kia tata mai he pounamu wai matao. |
| Kai me te inu | Whakaitihia ngā kai raukikī, ngā kai tino kakara, ngā inu wera, te waipiro, me te kawheine ki te nui rawa e taea ana. |
| Te whakakori tinana me te whakahaere taumaha | He whakaaro pai te whakakorikori tinana mō te 20-30 meneti i ia rā. Mā te pupuri i te taumaha hauora ka āwhina i te whakaiti i ngā mura wera. |
| Oranga hinengaro | Mā te whakaiti i te ahotea mā roto i ngā mahi pēnei i te whakakorikori manawa hōhonu, te yoga, me te whakaaroaro ka puta he whakamarie. |
He kupu poto mō ngā rongoā otaota me ngā tāpiringa
Ka whakamahia e ētahi tāngata ngā mea pēnei i te Black Cohosh, te Hinu Evening Primrose, me te Soy hei whakaora i te werawera. Engari kāore i te nui ngā taunakitanga pūtaiao hei whakaatu i tōna whai huatanga. Ahakoa he "taiao" ēnei, ehara i te mea haumaru mō te katoa. Nō reira, kaua e whakamahi i tētahi mea pēnei me te kore e kōrero ki tō tākuta.
Ka taea te pāngia e te werawera me te kore e pāngia e te menopause?
Āe. Ahakoa ko te menopause te tino take, ehara i te mea ko ngā werawera katoa te take. Ka taea hoki e ngā mate tairoi, ētahi mate (pērā i te rewharewha), me ētahi rongoā te take o ngā werawera.
Mena kāore koe i te wā menopause engari kei te pāngia koe e te werawera, tera pea tētahi atu take. Nō reira he pai ake te toro atu ki te tākuta me te tirotiro i a koe anō.
Karere Tangohia ki te Kāinga
- He tohu tino noa, engari he tohu whakararuraru, o te paheketanga te werawera. Ko te nuinga o ēnei tohu he hekenga o te homoni estrogen.
- Kāore koe e mamae nā te mea e whakaaro ana koe he "mea noa" tēnei. Mena kei te whakararuraru tēnei i tō koiora, me rapu āwhina.
- He maha ngā kōwhiringa maimoatanga, tae atu ki te whakaora homoni, ngā rongoā kore-homoni, me ngā huringa momo noho.
- Mā te matara atu i ngā kai raukikī, ngā inu wera, te waipiro, me te ahotea ka taea te whakaora.
- I mua i te tīmatanga o tētahi maimoatanga, ahakoa he "taiao",He mea nui kia kōrero koe ki tō tākuta.
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