ADHD ndi nthawi yanu ya kusamba: Tiyeni tiphunzire za kugwirizana pakati pa ziwirizi (ADHD ndi nthawi ya kusamba)

Ngati muli ndi ADHD ( Attention-Deficit/Hyperactivity Disorder ) ndipo mumakhala ndi mwezi uliwonse, mwina mwazindikira kuti zizindikiro zanu za ADHD zimasintha kwambiri ndi nthawi yanu ya msambo. Nthawi zina, zingamveke ngati mankhwala omwe mumamwa sakugwira ntchito bwino. Komanso, mankhwalawa angapangitse zizindikiro zanu za PMS (Premenstrual Syndrome) kukhala zovuta kwambiri. Koma musadandaule, pali zinthu zomwe mungachite kuti muchepetse zotsatirazi. Tiyeni tikambirane za izi lero.

Kodi pali mgwirizano wotani pakati pa ADHD ndi mahomoni?

Chifukwa chenicheni cha ADHD sichikudziwikabe, koma madokotala amakhulupirira kuti chimayambitsidwa ndi vuto la momwe thupi limagwirira ntchito mankhwala muubongo wathu otchedwa neurotransmitters, makamaka dopamine ndi norepinephrine.

Mwina mukumwa mankhwala olimbikitsa pa izi. Mankhwalawa amagwira ntchito powonjezera kuchuluka kwa mankhwala amenewa. Izi zimapangitsa kuti maselo amitsempha muubongo azilankhulana mosavuta, zomwe zimathandiza kuwongolera zizindikiro za ADHD.

Tsopano tiyeni tiwone momwe izi zikugwirizanirana ndi nthawi ya msambo. Estrogen, mahomoni akuluakulu achikazi, amawonjezeranso kuchuluka kwa dopamine muubongo. Homoni ina yachikazi, progesterone , imakhudzanso dopamine, koma zotsatira zake sizikumveka bwino.

Kawirikawiri, kuchuluka kwa estrogen kumakwera mkati mwa milungu iwiri yoyambirira ya msambo. Pambuyo pa ovulation, kuchuluka kwa estrogen kumatsika ndipo kuchuluka kwa progesterone kumakwera. Kuchuluka kwa mahomoni onsewa kumakhala kotsika kwambiri masiku angapo msambo usanachitike. Izi zingayambitsenso kuchepa kwa dopamine muubongo.

Kodi nthawi yanu ya msambo imakhudza bwanji ADHD?

Azimayi ambiri amanena kuti zizindikiro zawo za ADHD zimakula kwambiri kumapeto kwa msambo wawo, pafupifupi sabata imodzi asanayambe msambo. Ena amanenanso kuti mankhwala sagwira ntchito masiku amenewo. Kafukufuku wina adapeza kuti zizindikiro za ADHD zimakula kwambiri pamene milingo ya estrogen imatsika.

Malinga ndi sayansi, pali umboni wakuti zolimbikitsa zimagwira ntchito bwino zikaphatikizidwa ndi estrogen. Choncho, kuchuluka kwa estrogen kukatsika munthu asanasambe, mphamvu ya mankhwalawa imatha kuchepa ndipo zizindikiro zimatha kukwera.

Mtundu wofala kwambiri wa ADHD mwa atsikana ndi akazi ndi mtundu wosasamalira kwambiri . Mtundu uwu wa ADHD umadziwika ndi mavuto okhudzana ndi kusamala ndi kuyang'anitsitsa m'malo mochita zinthu mopitirira muyeso. Onani ngati muli ndi zizindikiro zotsatirazi.

• Kuvuta kuyang'ana kwambiri pa chinthu china
• Kulephera kuyang'ana pa ntchito imodzi panthawi imodzi
• Kukhala ndi mavuto mu maubwenzi ndi anthu
• Kuvuta kulamulira malingaliro
• Kuvuta kukonza ntchito
• Kuiwala kapena kutaya katundu

Zina mwa zizindikirozi zimafanana kwambiri ndi za premenstrual syndrome (PMS). Kaya muli ndi ADHD kapena ayi, akazi ambiri amakumana ndi mavuto amaganizo ndi machitidwe awa asanayambe kusamba.

Kodi mankhwala a ADHD amakhudza nthawi yanu ya kusamba?

Ubale umenewu ungagwirenso ntchito mosiyana. Izi zikutanthauza kuti, mankhwala omwe mumamwa kuti muchepetse ADHD angakhudze nthawi yanu ya msambo.

Kodi mungatani kuti muzitha kuyendetsa bwino nthawi yanu ya msambo ngati muli ndi ADHD?

Kumvetsetsa kusintha kumeneku m'thupi lanu ndiyo njira yabwino yothetsera vutoli. Choyamba, lembani buku lanu la momwe mukumvera komanso zizindikiro zanu tsiku lililonse kwa miyezi ingapo. Kenako mutha kuwona ngati pali njira ina yochitira izi.

Chofunika kwambiri ndikulankhula ndi dokotala wanu za izi. Kambiranani naye ngati mukufunika kusintha mlingo wa mankhwala anu malinga ndi nthawi yanu ya msambo.

Ndipo pali zinthu zingapo zomwe mungachite nokha kuti moyo wanu ukhale wosavuta panthawiyi:

Konzani ntchito yanu pasadakhale.

Ngati muli ndi ntchito yaikulu kapena chiwonetsero chomwe chikubwera masiku otsogolera kusamba kwanu, yesani kuyamba msanga. Mwanjira imeneyi, simudzamva kupsinjika kwambiri masiku ovuta kwambiri.

Kugona bwino n'kofunika kwambiri.

PMS ingayambitse kusintha kwa tulo, zomwe zimapangitsa kuti tulo likhale lovuta kwambiri panthawiyi. Tsatirani izi kuti mugone bwino usiku:

• Gonani ndi kudzuka nthawi yomweyo tsiku lililonse.
• Musasunge zipangizo zamagetsi monga mafoni ndi mapiritsi m'chipinda chogona.
• Pewani kumwa mowa ndi kudya chakudya chochuluka musanagone.

Idyani chakudya chopatsa thanzi.

Zakudya zoyenera zingakuthandizeni kukhala ndi mphamvu ndikuchepetsa zizindikiro za ADHD ndi PMS. Phatikizani zipatso ndi ndiwo zamasamba, makamaka masamba obiriwira, muzakudya zanu. Izi zingathandize pamavuto okhudzana ndi chidwi okhudzana ndi ADHD komanso kutopa komwe kumakhudzana ndi PMS.

Musaiwale kuchita masewera olimbitsa thupi.

Kafukufuku wina wapeza kuti kuchita masewera olimbitsa thupi a cardio kungathandize kuchepetsa zizindikiro za PMS m'maganizo ndi m'thupi. Kuchita masewera olimbitsa thupi kwawonetsedwanso kuti kumathandiza kuthana ndi zizindikiro za ADHD mwa ana. Ngakhale kuti palibe kafukufuku wamkulu pa akuluakulu, maphunziro oyambirira akuwonetsa zotsatira zabwino.

Chotsani nkhawa.

Kupsinjika maganizo kungapangitse zizindikiro za PMS ndi ADHD kukhala zoipitsitsa. Kupsinjika maganizo kumachitika makamaka mwa akazi omwe ali ndi mtundu wa ADHD "wosasamalira". Chifukwa chake, kutenga nthawi yochita zinthu monga kusamala, kuchita masewera olimbitsa thupi opumira kwambiri, kapena yoga kungathandize kuchepetsa kupsinjika maganizo.