Ngaba wakha waziva ulusizi, unesizungu, okanye ungenanto ngaphandle kwesizathu? Ukruqukile yiyo yonke into, kwaye awusenamdla kwizinto owawuzithanda? Eli thuba liqhelekile kubafazi abaninzi. Uphando lufumanise nokuba abafazi banamathuba amaninzi okubandezeleka luxinzelelo , okanye njengoko sonke sisazi, uxinzelelo (olwaziwa ngokwezonyango njenge-"Major Depression Disorder - MDD") kunamadoda. Ngoko ke, kutheni oku kusenzeka? Namhlanje, siza kuthetha ngezizathu ezithile ezichaphazela olu xinzelelo.
Depression Test (PHQ-9)
Check if you have depression with the internationally recognized PHQ-9 method
Ngaba kukho naziphi na izinto ezibangela ufuzo?
Ewe, ukuba kukho umntu kusapho lwakho, oko kukuthi, umama wakho, utata wakho, abantakwenu, oye waba noxinzelelo, nawe usemngciphekweni wokuba nalo. Lufana nophawu lwemfuza. Oku kuqinisekiswe ngakumbi zizifundo ezenziwe kumawele afanayo.
Kodwa oku akuthethi ukuba awuyi kuyifumana ukuba akukho mntu kusapho lwakho onayo. Ngamanye amaxesha le meko inokukhula ngaphandle kwembali yosapho. Izazinzulu zikwafumanise utshintsho oluthile lwezakhi zofuzo oluchaphazela abafazi kwaye lunxulunyaniswa nokudakumba. Ngamafutshane, izakhi zofuzo zethu zidlala indima koku.
Utshintsho lweehomoni zezona zinto zibangela oku.
Amanqanaba eehomoni zomfazi ayatshintshatshintsha ubomi bakhe bonke. Oku kutshintshatshintsha, ingakumbi kwiihomoni ze-estrogen kunye ne-progesterone, kwandisa kakhulu umngcipheko wokudakumba. Makhe sijonge ukuba kwenzeka ntoni xa oku kusenzeka.
| Ithuba lobomi bonke | Indlela ukudakumba okuchaphazela ngayo |
|---|---|
| Ukufikisa | Amantombazana anamathuba amaninzi okuba noxinzelelo kunamakhwenkwe aneminyaka eli-11 ubudala. Oku kubonakala kakhulu kwi-premenstrual dysphoric disorder (PMDD), uhlobo olubi lwemeko eyenzeka ngaphambi kokuba uye exesheni. |
| Ukukhulelwa kunye ne-Postpartum | Utshintsho lweehomoni ngexesha lokukhulelwa lunokubangela ukudakumba ngexesha lokukhulelwa (ukudakumba kwangaphambi kokuzalwa) okanye emva kokuba umntwana ezelwe (ukudakumba kwasemva kokubeletha). Kwakhona, ukuphuphuma kwesisu yimbangela enamandla yokudakumba kwabanye abafazi. |
| Ukuya exesheni | Ngexesha le-perimenopause kunye ne-postmenopause, amanqanaba e-hormone atshintsha kakhulu. Iimpawu ezinje ngokubila kakhulu kunye nokungalali zinokubangela uxinezeleko okokuqala ebomini bakho. Ukuba ukhe waba noxinzelelo ngaphambili, kunokwenzeka ukuba luphinde lubuye ngeli xesha. |
Uxinzelelo ebomini
Ngenxa yemigaqo ethile yentlalo kunye noxanduva, abafazi badla ngokujongana noxinzelelo olukhulu kunamadoda. Cinga nje ukuba zingaphi iimbopheleleko ekufuneka zithwalwe ngumfazi ngelixa esebenza, ezifana nomsebenzi wasekhaya, ukhathalelo lwabantwana, kunye nokunyamekela abazali abalupheleyo. Oomama abangatshatanga, ingakumbi, kunye noomama abakhulisa abantwana kwiimeko ezinzima zoqoqosho, basengozini enkulu yokudakumba.
Ngamanye amaxesha, nokuba yinto elungileyo njengokunyuswa emsebenzini inokuba yingxaki ngenxa yokwanda kwemithwalo yemfanelo ehambisana nayo. Olu hlobo loxinzelelo lwemihla ngemihla lunokubangela uxinezeleko ekugqibeleni.
Eyona nto ibalulekileyo kukuba, akufuneki udlule kuzo zonke ezi zinto wedwa. Ukucela uncedo akubobuthathaka, ngamandla.
Ezinye izifo kunye neengxaki zempilo (Ezinye iimeko zempilo)
Ezinye iimeko zomzimba zinokuchaphazela ngqo impilo yengqondo. Umzekelo, nabani na ofunyaniswe enesifo esisongela ubomi esifana nestroke, isifo sentliziyo, okanye umhlaza unokuziva edandathekile. Ngokufanayo, ukuhlala nentlungu engapheliyo ixesha elide kunokukhokelela kuxinzelelo.
Ukuba impilo yakho iyonke ayintle, nto leyo ethetha ukuba awuzilolongi kakuhle okanye awutyi ukutya okunesondlo, le ngozi iyanda nangakumbi.
Ezinye iingxaki zempilo yengqondo esele zikhona
Ixhala liqhelekile nakwabasetyhini. Ukurhawuzelela, okukusoloko kucinga ngezinto ezifanayo, kunokuvula ithuba lokudakumba. Abantu abaneengxaki zokutya ezifana ne-bulimia kunye ne-anorexia nabo basengozini enkulu yokuba noxinzelelo.
Ufumana njani isiqabu kule meko? (Ukufumana isiqabu)
Uxinzelelo yimeko enokunyangeka ngokupheleleyo ngonyango. Eyona nto ibalulekileyo kukuba ukuba uziva ngolu hlobo, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngayo. Ugqirha wakho uya kukwazi ukukucebisa amayeza afanelekileyo kunye nonyango lokuthetha.
Ukongeza, kukho izinto onokuzenza ngokwakho.
- Ukuzilolonga: Ukuzilolonga komzimba yenye yezona zinto zibalaseleyo onokuzenza ukuze uphucule indlela ovakalelwa ngayo kwaye unciphise iimpawu zokudakumba. Uphando lubonise ukuba ukuzilolonga kubaluleke kakhulu kubafazi. Nokuba yimizuzu engama-30 yokuhamba okanye ukubaleka ngosuku kunokwenza umahluko omkhulu.
- I-yoga: I-yoga inokunceda ukuzola ingqondo nokulawula ixhala kunye nokudakumba. Iluncedo kakhulu ngexesha lokukhulelwa.
- Ukuzibamba Ngengqondo Okuzimeleyo (DM): Le yindlela yokuqeqesha ingqondo ekufundisa ukuba ulahle iingcinga ezimbi eziza engqondweni yakho ngaphandle kokuzicinga, ukuzihlalutya, okanye ukusabela kuzo. Le ndlela ifunyenwe inciphisa iimpawu zoxinzelelo.
Eyona nto ibalulekileyo kukuqonda ukuba awuwedwa kolu hambo. Usapho lwakho, abahlobo, ingakumbi ugqirha wakho bakhona ukukunceda.
Umyalezo Wokuya Ekhaya
- Abafazi banamathuba amaninzi okuba noxinzelelo kunamadoda, kwaye oku kuphenjelelwa zizinto ezininzi, kuquka ii-genes, ii-hormones, kunye noxinzelelo lwendlela yokuphila.
- Ukufikisa, ukukhulelwa, kunye nokuya exesheni ngamaxesha akhethekileyo apho umngcipheko wokudakumba unyuka ngenxa yotshintsho lweehomoni.
- Uxinzelelo lwemihla ngemihla kunye nokugula komzimba kunokubangela uxinezeleko.
- Ukuba ufumana iimpawu zokudakumba (usizi, ukungabi namdla, ukuba wedwa), kubaluleke kakhulu ukufuna ingcebiso kagqirha ngokukhawuleza.
- Ukuzilolonga, i-yoga, kunye neendlela zokuzilolonga zinokunceda ekunciphiseni uxinezeleko. Ungaze woyike ukucela uncedo.
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