Mai i tō ekenga ki te 40 tau, kua pāngia koe e te riri, te mamae, te pōuri, te manukanuka rānei mō ngā mea iti rawa? I ētahi wā ka hiahia koe ki te noho noa i te moenga me te kore e mahi i tetahi mea? Tērā pea ka whakaaro koe nā te mahi, nā ngā raruraru rānei i te kāinga ēnei mea katoa. Engari i mōhio koe he hononga ēnei mea ki ngā huringa homoni i roto i tō tinana? I tēnei rā, ka kōrero tātou mō te whanaungatanga i waenga i te tohu nui o te oranga e kiia nei ko te menopause me te mate hinengaro e kiia nei ko te pouri.
He aha te mea ka tupu ki ngā homoni me tō hinengaro?
Ki te kī māmā noa, ehara te paheketanga i te rā kotahi. He tukanga. Ka kiia tēnei wā ko te "Perimenopause". Ko ngā tau torutoru i mua i te mutunga rawa o ō paheketanga o ia marama. I tēnei wā, ka koretake ō paheketanga. I ētahi wā ka kore e puta mō ngā marama, i ētahi wā ka puta wawe, ā, i ētahi wā ka nui, ka iti rānei te toto. Nā te mea kei te rerekē haere ngā taumata o ngā homoni estrogen me te progesterone i roto i tō tinana.
Whakaarohia, ehara i te mea ko tō pūnaha whakaputa uri anake te pānga o ēnei homoni. He hononga tika anō hoki ki te mahi a tō roro. He matū kei roto i tō tātou roro e hari ai, e whakangā ai tātou, e kiia nei ko te serotonin . Ina heke ngā taumata o te estrogen, ka pā anō hoki ki ēnei taumata serotonin. Nō reira, ka tīmata pea koe ki te manukanuka, ki te riri, me te pouri .
Hei whakamārama, ko te nuinga o tō oranga ka huri ō homoni i roto i tētahi tauira kua taunga tō tinana ki tēnei. Engari i tēnei wā (perimenopause), ka pakaru taua tauira. Pērā i te hurihanga o te wairua ina tere te huri o ngā homoni i muri i te whānautanga, tera pea ka pāngia koe e ngā huringa wairua ōrite i tēnei wā.
Ina mutu te paheketanga mō ngā marama 12 karapīpiti, ka kiia e tātou ko te "Menopause." Ko te wā i muri mai ka kiia ko te "Postmenopause." Ko ngā huringa tinana me te hinengaro e kiia nei e te tini o te tangata ko te "menopause" ka puta i roto i te wā e kiia nei ko te "Perimenopause."
He panonitanga wairua noa iho tēnei? He pouri rānei?
Koinei te pātai nui rawa atu a te tini tāngata. "He huringa wairua noa iho tēnei, he pouri rānei ahau?" e whakaaro ana rātou. Nā te mea he tino ōrite ngā tohu. Ka kitea ngā āhuatanga pēnei i te hiamoe, te ngenge, te huringa o te taumaha, me te heke o te hiahia moepuku i roto i ngā mea e rua.
Engari he rerekētanga mārama kei waenganui i ngā mea e rua. Me titiro tātou ki tēnei ripanga.
| Tohu | He aha ngā mea ka kitea i roto i te pouri? |
|---|---|
| te wairua | He kare ā-roto o te pouri, te koretake, me te kore tumanako e roa ana mō ngā rā, mō ngā wiki rānei. Kāore e taea te harikoa ahakoa mō te wā poto. |
| Mahi | Te ngaro o te hiahia ki te mahi i ngā mea i pai ai koe ki mua (ngā mahi whakangahau, te kite i ngā hoa). Te uaua ki te mahi i ngā mahi o ia rā (te mahi, ngā mahi whare). |
| Moe | Te kore e taea te moe tika i te pō, te hiamoe rānei, me te moe koretake i te roanga o te rā. |
| Hiahia kai | Te ngaronga katoa o te hiahia kai, te kai nui rānei, ka heke, ka piki rānei te taumaha. |
| Ngā Whakaaro | Te kare o te koretake, te kare o te hinganga, ā, i ētahi wā ka whakaaro ki te whakamutu i tōu ora. |
E ai ki tētahi tākuta, "Ko te pouri he āhua e tino whakararuraru ana i ngā mahi o ia rā. E pōuri ana tō wairua, ā, e uaua ana ki a koe te mahi i ngā mea noa."
He aha te rongoā mō tēnei?
Koinei te mea tino nui. Ka taea te rongoā i tēnei mate, ā, ka taea te whakaora . Kāore koe e mamae ko koe anake.
1. Whakaora Homoni: Tērā pea ka kitea he whakaoranga mā te rongoā homoni (ina koa ko te estrogen) mō ētahi tāngata, ina koa kāore i te tino kino. Ka taea ēnei te tango hei pire, hei pani rānei ki te kiri. Ka taea e rātou te āwhina ki te whakahaere i ngā mura wera me ngā huringa o te wairua.
2. Ngā rongoā ārai pouri:Mena he kino rawa ō tohu, ka tohua pea e tō tākuta he rongoā hei rongoā i te pouri. Ko te mea e whakamahia whānuitia ana ko te momo rongoā e kiia nei ko ngā selective serotonin reuptake inhibitors (SSRIs). Ka āwhina ēnei ki te whakahoki mai i ngā taumata serotonin i roto i te roro.
3. Whakaora: Haunga te rongoā, he tikanga whakaora nui anō hoki te kōrero tohutohu. Mā te kōrero ki tētahi tohunga hinengaro, ki tētahi kaiwhakatakoto whakaaro rānei (Talk Therapy) ka āwhina i a koe ki te mārama me te whakahaere i ō kare ā-roto. He tikanga tohutohu tino whai hua anō hoki te Whakaora Whanoke Hinengaro (Cognitive Behavioral Therapy) e whakamahia ana mō tēnei kaupapa.
Ko te mea nui ko te kōrero ki tō tākuta mō ēnei maimoatanga. Ka taea e te tākuta wahine, te tākuta whānau, te tākuta hinengaro rānei te ārahi i a koe i roto i tēnei.
Ngā mea ka taea e koe te mahi i te kāinga
Haunga te maimoatanga hauora, mā te hanga i ngā huringa iti ki tō momo noho ka nui te whakamarie.
- Whakakorikori Tinana: Mahihia tētahi mea pēnei i te hikoi, te yoga rānei mō te 30 meneti pea i ia rā. He mea whakarei ake te whakakorikori tinana i te wairua.
- Whakaitihia te waipiro me te kawheine: Ka taea e ēnei te whakararuraru i tō wairua.
- Moe pai: Whakamātauria te haere ki te moenga i te wā kotahi, me te ara ake i te wā kotahi.
- Whiwhi i te hihi o te rā: Mā te whiwhi i te hihi o te rā i ia rā ka pai ake tō wairua.
- Kai i ngā kai whai kiko: Kai i ngā kai e nui ana i ngā huawhenua, ngā hua rākau, ngā pīni, ngā witi katoa, me te pūmua.
- Tuhia ō whakaaro: He huarahi pai te tuhi i ō kare ā-roto me te pupuri i tētahi rātaka hei whakangā.
Karere Tangohia ki te Kāinga
- Ka puta te pouri i ngā huringa homoni i te wā perimenopause. Ehara i te mea nāu te he.
- Me wehewehe i waenga i te huringa āhua noa me te pouri. Kia tūpato ki te pouri tonu, te kore e taea te mahi, me te kore tumanako.
- He mate tēnei ka taea te rongoā katoa. Kaua e mamae ko koe anake.
- Me toro atu ki tō tākuta tonu, ka kōrero mō tēnei mea. Māna koe e hoatu ki a koe te maimoatanga tino tika.
- Mā ngā mahi pēnei i te whakakori tinana, te kai pai, me te moe hauora ka tino whakapai ake i tō hauora hinengaro.
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