Ngati mwakhala ndi ADHD kwa kanthawi, mwina mwakhala mukuchita bwino kwa kanthawi. Koma mwadzidzidzi, muli ndi zaka za m'ma 40, kodi mumamva ngati chilichonse chasokonekera? Kodi n'zovuta kuganizira mozama? Kodi mukuchedwa, mukumva kusakhazikika, komanso kuiwala? Simuli nokha. Izi zitha kukhala chifukwa cha kusintha kwa mahomoni m'thupi lanu, makamaka njira yachilengedwe yosinthira kusamba.
Kodi pali ubale wotani pakati pa mahomoni ndi ubongo wathu?
Monga mkazi, mwina mukudziwa bwino momwe mahomoni amakhudzira malingaliro anu ndi zizindikiro za ADHD kuyambira tsiku lomwe mumayamba kusamba. Taganizirani izi...
Masiku otsogolera kusamba komanso nthawi ya msambo, kuchuluka kwa mahomoni otchedwa estrogen m'thupi lanu kumawonjezeka. Mungapeze kuti zizindikiro za ADHD sizili zovuta kwambiri komanso zosavuta kuzilamulira panthawiyi. Koma masiku angapo musanayambe kusamba (pa nthawi ya PMS), kuchuluka kwa estrogen m'thupi lanu kumatsika. Pamenepo ndi pomwe zizindikiro za ADHD zimayamba kuonekeranso. Mungapezenso kuti mankhwala anu sakugwira ntchito bwino masiku amenewo.
Pa nthawi ya mimba, kuchuluka kwa estrogen kumawonjezeka kwambiri, zomwe zingachepetse kwambiri zizindikiro za ADHD. Komabe, mwana akabadwa, kuchuluka kwa estrogen kumatsika kwambiri, ndipo zizindikiro za ADHD zimatha kubwereranso mwamphamvu.
Chabwino, funso nlakuti, kodi mahomoni amenewa amakhudza bwanji ADHD? Mwachidule, hormone ya estrogen imakhudza mankhwala angapo muubongo wathu. Mankhwala awiri ofunikira kwambiri kwa munthu amene ali ndi ADHD ndi dopamine ndi serotonin .
- Dopamine: Izi zimatipatsa chisangalalo ndi kukhutitsidwa. Chofunika kwambiri, ndizofunikira kwambiri pa zomwe zimatchedwa 'ntchito yayikulu' muubongo mwathu. Ntchito yayikulu imagwira ntchito pazinthu monga kusamala, kukumbukira, kukonzekera, ndi kukonza zinthu.
- Serotonin : Izi zimathandiza kulamulira maganizo athu.
Pamene kuchuluka kwa estrogen kumachepa, mphamvu ya ubongo yopangira dopamine ndi serotonin imachepanso. Ichi ndichifukwa chake zizindikiro za ADHD zimakula kwambiri pamene kusamba kukuyandikira.
Kodi kusamba kumawonjezera bwanji zizindikiro za ADHD?
Kusamba kwa msambo sikuchitika usiku umodzi. Pali nthawi ya zaka pafupifupi 5-8 isanafike nthawi imeneyi, yomwe timaitcha kuti perimenopause . Panthawiyi, msambo wanu umakhala wosakhazikika, ndipo milingo ya estrogen yanu imakhala yotsika kwa nthawi yayitali. Mumaganiziridwa kuti mwalowa msambo mukasiya kusamba kwa chaka chimodzi.
PanthawiyiKuwonjezera pa kusintha kwa thupi (monga kutentha thupi, kunenepa kwambiri, kusowa tulo), akazi ambiri amakumana ndi kupsinjika maganizo, kuvutika maganizo, kuvutika kuganizira, komanso mavuto okumbukira. Tangoganizirani momwe zizindikirozi zingavutire munthu amene ali ndi ADHD.
Kwa mkazi wazaka zakubadwa 40 yemwe ali ndi ADHD, izi zitha kukhala zoopsa zitatu: ADHD mbali imodzi, kusintha kwa mahomoni mbali inayo, ndi mavuto a moyo omwe amabwera nawo.
Ngati mwakhala ndi ADHD yochepa kwa nthawi yayitali, kusintha kwa mahomoni kumeneku kungakupangitseni kumva kuti simungathe kuchita chilichonse koyamba m'moyo wanu. Azimayi ena amapezeka koyamba ndi ADHD panthawiyi, pamene zizindikiro zawo zimakhala zazikulu ndipo amapita kwa dokotala.
Ndi nthawi imeneyi pamene tiyenera kusamalira makolo okalamba, kuthetsa mavuto okhudzana ndi maphunziro a ana ndi tsogolo lawo, ndikukumana ndi mavuto aakulu kuntchito. Mavuto onsewa a maganizo akaphatikizidwa pamodzi, zizindikiro za ADHD zimaipiraipira kwambiri.
Kodi mungatani kuti muthane ndi vutoli?
Nkhani yabwino ndi yakuti pali njira zambiri zothandiza zowongolera ndikusamalira vutoli. Simuyenera kulimbana ndi zinthuzi nokha. Kulankhula ndi dokotala wanu ndiye gawo loyamba lofunika kwambiri. Kuphatikiza apo, nazi njira zina zomwe mungadzithandizire nokha.
| Njira | Kufotokozera ndi Ubwino |
|---|---|
| Zizindikiro zolembera | Sungani buku kapena pulogalamu ya tsiku ndi tsiku yomwe imalemba zizindikiro zanu za ADHD, momwe mukumvera, komanso momwe mumagona. Izi zikuthandizani inu ndi dokotala wanu kuti mudziwe bwino za matenda anu. |
| Kufuna upangiri wa zachipatala | Ngati mukumwa kale mankhwala a ADHD, dokotala wanu angasinthe mtundu kapena mlingo wa mankhwalawo. Angakulangizeninso mankhwala a mahomoni kapena mankhwala oletsa kuvutika maganizo. Musasinthe mankhwala anu nokha. |
| Chithandizo cha Maganizo (CBT) | Chithandizo cha Maganizo (CBT) ndi mtundu wa mankhwala amisala omwe amakuthandizani kukulitsa luso lomwe mukufunikira kuti muwongolere malingaliro anu ndikuwongolera ntchito zanu za tsiku ndi tsiku. |
| Zakudya Zopatsa Thanzi | Kafukufuku akusonyeza kuti zakudya za ku Mediterranean — zokhala ndi ndiwo zamasamba zambiri, zipatso, ndi mafuta abwino monga mafuta a azitona — zingathandize kuchepetsa zizindikiro za kusamba. Anthu omwe ali ndi ADHD akhoza kukhala ndi michere yokwanira monga mavitamini, omega-3s, ndi zinc. Lankhulani ndi dokotala wanu za kuyezetsa ndi kumwa mankhwala owonjezera ngati pakufunika kutero. |
| Kuchita masewera olimbitsa thupi nthawi zonse | Kuchita masewera olimbitsa thupi sikuti kumathandiza kuchepetsa thupi lolemera kokha, komanso kumathandiza kugona bwino, kuchepetsa nkhawa, komanso kumawonjezera ntchito ya ubongo. Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata. |
| Kusinkhasinkha ndi Kusamala | Kuchita kusinkhasinkha ndi kusamala kungakuthandizeni kwambiri kukhala ndi moyo wamakono, kuwonjezera chidwi chanu, komanso kulamulira malingaliro anu. |
Uthenga Wopita Nawo Kunyumba
- Kwa mkazi amene ali ndi ADHD, kuchepa kwa mahomoni a estrogen panthawi yosamba komanso nthawi yopuma kungapangitse kuti zizindikiro za ADHD ziwonjezeke (kusasamala, kuiwala, kusokonezeka).
- Si chinthu chomwe mwaganizapo kale. Ichi ndi chinthu chachilengedwe chomwe chimachitikadi. Musaganize kuti mukukumana ndi izi nokha.
- Pali njira zambiri zothandiza zothetsera vutoli, kuphatikizapo kusintha moyo, chithandizo, ndi uphungu.
- Chofunika kwambiri ndikulankhulana momasuka ndi dokotala wanu za zizindikiro zanu. Ndi malangizo ndi chithandizo choyenera, mutha kuthana bwino ndi nthawi yovutayi.
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