Ukuba une-ADHD ( Attention-Deficit/Hyperactivity Disorder ) kwaye uya exesheni rhoqo ngenyanga, kusenokwenzeka ukuba uqaphele ukuba iimpawu zakho ze-ADHD zitshintsha kakhulu xa usexesheni. Ngamanye amaxesha, kunokuvakala ngathi amayeza owaselayo awasebenzi kakuhle. Kwakhona, la mayeza angenza iimpawu zakho ze-PMS (Premenstrual Syndrome) zibe mandundu. Kodwa ungakhathazeki, kukho izinto onokuzenza ukunciphisa ezi ziphumo. Makhe sithethe ngaloo nto namhlanje.
Yintoni ubudlelwane phakathi kwe-ADHD kunye neehomoni?
Isizathu esichanekileyo se-ADHD asikacaci, kodwa oogqirha bakholelwa ukuba sibangelwa yingxaki kwindlela umzimba osebenza ngayo iikhemikhali ezikwiingqondo zethu ezibizwa ngokuba zii-neurotransmitters, ngakumbi i-dopamine kunye ne-norepinephrine.
Usenokuba uthatha amayeza avuselelayo koku. La mayeza asebenza ngokunyusa amanqanaba ala machiza. Oku kwenza kube lula ukuba iiseli zemithambo-luvo engqondweni zinxibelelane, nto leyo enceda ukulawula iimpawu ze-ADHD.
Ngoku makhe sibone ukuba oku kuhambelana njani nomjikelo wokuya exesheni. I-estrogen, i-hormone enkulu yabasetyhini, ikwanyusa amanqanaba e-dopamine engqondweni. Enye i-hormone yabasetyhini, i-progesterone , nayo ichaphazela i-dopamine, kodwa iziphumo zayo azikaqondwa ngokupheleleyo.
Ngokwesiqhelo, amanqanaba e-estrogen ayanda kwiiveki ezimbini zokuqala zomjikelo wokuya exesheni. Emva kokukhutshwa kweqanda, amanqanaba e-estrogen ayancipha kwaye amanqanaba e-progesterone ayanda. Amanqanaba omabini ama-hormone akwinqanaba lawo eliphantsi kwiintsuku ezimbalwa ngaphambi kokuya exesheni. Oku kunokubangela ukuba amanqanaba e-dopamine engqondweni ehle.
Khawucinge nje, kwenzeka ntoni xa umntu one-ADHD enamanqanaba aphantsi e-dopamine kwaye amanqanaba akhe e-dopamine ehla ngakumbi ngenxa yotshintsho lweehomoni ngaphambi kokuba aye exesheni? Kufana "nenkunzi elandela indoda ewile emthini." Iimpawu ze-ADHD ziya zisiba mandundu, kwaye neempawu ze-PMS ziyavela.
Ixesha lakho liyichaphazela njani i-ADHD?
Abafazi abaninzi baxela ukuba iimpawu zabo ze-ADHD ziba mandundu ngexesha lokugqibela lomjikelo wabo wokuya exesheni, malunga neveki ngaphambi kokuba baye exesheni. Abanye baxela nokuba amayeza abonakala engasebenzi ngaloo mihla. Olunye uphando lufumanise ukuba iimpawu ze-ADHD ziba mandundu xa amanqanaba e-estrogen ehla.
Ngokwesayensi, kukho ubungqina bokuba izikhuthazi zisebenza kakuhle xa zidityaniswe ne-estrogen. Ngoko ke xa amanqanaba e-estrogen ehla ngaphambi kokuya exesheni, ukusebenza kakuhle kwamayeza kunokuncipha kwaye iimpawu zinokwanda.
Uhlobo oluqhelekileyo lwe-ADHD kumantombazana nakubasetyhini lolona hlobo luhlala lungakhathaliyo . Olu hlobo lwe-ADHD lubonakala ngeengxaki zokuqwalasela nokugxila endaweni yokusebenza kakhulu. Jonga ukuba unayo na kwezi mpawu zilandelayo.
- Ubunzima bokugxila kwinto ethile
- Ukungakwazi ukugxila kumsebenzi omnye ngexesha
- Ukuba neengxaki kubudlelwane boluntu
- Ubunzima bokulawula iimvakalelo
- Ubunzima bokuhlela imisebenzi
- Ukulibala okanye ukulahlekelwa zizinto zakho
Ezinye zezi mpawu zifana kakhulu nezo ze-premenstrual syndrome (PMS). Nokuba unayo okanye awunayo i-ADHD, uninzi lwabasetyhini luhlangabezana nezi ngxaki zeemvakalelo nezokuziphatha ngaphambi kokuba baye exesheni.
| Iimpawu ze-ADHD (Ukungakhathali) | Iimpawu ze-premenstrual syndrome (PMS) |
|---|---|
| Ubunzima bokugxila | Ukulahlekelwa kukugxila/ubunzima bokunikel' ingqalelo |
| Ubunzima bokulawula iimvakalelo | Ukucaphuka, ixhala, ukudakumba |
| Ukulibala, ubunzima bokuhlela | Iingxaki zokulala kunye nokudinwa okubangelwa kuko |
Ngaba amayeza e-ADHD ayayichaphazela indlela ohamba ngayo ukuya exesheni?
Olu lwalamano lunokusebenza ngendlela eyahlukileyo. Oko kukuthi, amayeza owasebenzisayo ukulawula i-ADHD anokuchaphazela umjikelo wakho wokuya exesheni.
| Amayeza | Impembelelo enokubakho kumjikelo wokuya esikhathini |
|---|---|
| Amayeza angavuseleliyo afana ne-atomoxetine (Strattera) kunye ne-volixazine (Qelbree) | Ukuya exesheni kakhulu, okungaqhelekanga, okanye okubuhlungu. Oku kunokuphela xa umzimba sele uqhele amayeza. |
| Izinto ezivuselelayo ezifana ne-amphetamine/dextroamphetamine (Adderall, Mydayis) | Kusenokubakho iintlungu ezibuhlungu zokuya exesheni. |
| Izinto ezivuselelayo ezifana neMethylphenidate (Ritalin) | Ukopha exesheni kunokwanda. Ezinye izifundo zezilwanyana zifumanise ukuba oku kunokuchaphazela ukuzala, kodwa uphando olongezelelekileyo luyafuneka ebantwini. |
Ungayilawula njani i-period yakho yokuya exesheni xa une-ADHD?
Ukuqonda olu tshintsho emzimbeni wakho yeyona ndlela ilungileyo yokulawula le meko. Okokuqala, gcina idayari okanye idayari yendlela oziva ngayo kunye neempawu zakho yonke imihla kangangeenyanga ezimbalwa. Emva koko ungabona ukuba kukho indlela ethile yoku.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngale nto. Xoxa naye malunga nokuba kufuneka ulungise umthamo wamayeza akho ngokwexesha lakho lokuya exesheni.
Kwaye kukho izinto ezimbalwa onokuzenza ngokwakho ukuze wenze ubomi bube lula ngeli xesha:
Cwangcisa umsebenzi wakho kwangaphambili.
Ukuba uneprojekthi enkulu okanye intetho eza kwenzeka kwiintsuku ezingaphambi kokuba uye exesheni, zama ukuyiqala kwangethuba. Ngale ndlela, awuyi kuziva uxinezelekile kakhulu kwiintsuku ezinzima.
Ukulala kakuhle kubalulekile.
I-PMS inokubangela utshintsho kwiindlela zokulala, nto leyo eyenza ubuthongo bube ngumceli mngeni omkhulu ngeli xesha. Landela le mikhwa ukuze ulale kakuhle ebusuku:
- Lala uze uvuke ngexesha elifanayo yonke imihla.
- Musa ukugcina izixhobo ze-elektroniki ezifana neefowuni kunye neetablethi kwigumbi lokulala.
- Kuphephe ukusela utywala nokutya ukutya okunzima ngaphambi kokuba ulale.
Yitya ukutya okunesondlo.
Ukutya okunesondlo kunokukunceda uhlale unamandla kwaye kunciphise iimpawu ze-ADHD kunye ne-PMS. Faka iziqhamo kunye nemifuno, ingakumbi imifuno eluhlaza, ekutyeni kwakho. Ezi zinokunceda kwiingxaki zokunika ingqalelo ezinxulumene ne-ADHD kunye nokudinwa okunxulumene ne-PMS.
Ungalibali ukuzilolonga.
Ezinye izifundo zifumanise ukuba umthambo we-cardio unokunceda ukunciphisa iimpawu ze-PMS ngokweemvakalelo nangokomzimba. Umthambo ubonakalisiwe ukuba unceda ukulawula iimpawu ze-ADHD ebantwaneni. Nangona kungekho phando lukhulu olwenziweyo ngabantu abadala, izifundo zokuqala zibonisa iziphumo ezithembisayo.
Susa uxinezeleko.
Uxinzelelo lunokwenza zombini iimpawu zakho ze-PMS kunye ne-ADHD zibe zimbi ngakumbi. Uxinzelelo luxhaphake kakhulu kubafazi abanohlobo lwe-ADHD "olungakhathaliyo". Ngoko ke, ukuzinika ixesha lokwenza izinto ezifana nokukhumbula, ukwenza umthambo wokuphefumla nzulu, okanye i-yoga kunokunceda ukulawula uxinzelelo.
Umyalezo Wokuya Ekhaya
- Kukho unxibelelwano oluthe ngqo phakathi kwamanqanaba e-hormone emzimbeni wakho (ingakumbi i-estrogen) kunye neempawu ze-ADHD.
- Kuqhelekile ukuba iimpawu ze-ADHD zibe mandundu kwaye amayeza angasebenzi kakuhle kwiiveki ngaphambi kokuya exesheni.
- Ukugcina idayari yomjikelo wakho wokuya exesheni kunye neempawu linyathelo lokuqala lokuqonda nokulawula imeko.
- Okubaluleke kakhulu: Thetha ngokukhululekileyo nogqirha wakho ngale nto. Ungaze utshintshe okanye uyeke amayeza ngokwakho.
- Utshintsho kwindlela yokuphila olufana nokulala kakuhle, ukutya okunesondlo, ukuzilolonga, kunye nokulawula uxinzelelo kunokukunika isiqabu esikhulu.
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