Usenokuba wenza umsebenzi wakho wesiqhelo. Okanye usenokuba usegumbini eline-AC evuliweyo. Kodwa ngequbuliso uziva ngathi umzimba wakho wonke uyatsha ngaphakathi, ubuso bakho bujika bube bomvu, uze uqalise ukubila. Akunamsebenzi kwabo bakungqongileyo, kodwa nguwe wedwa oziva ushushu kakhulu. Ngaba eli thuba uqhelene nalo? Namhlanje sithetha ngale ntlungu ifunyanwa ngabasetyhini abaninzi ngaxa lithile ebomini babo.
Yintoni kanye kanye i-hot flash?
Ngamafutshane, i-hot flash yimvakalelo yequbuliso yobushushu obugqithisileyo, ukutsha, ukubila, kunye nokubomvu kolusu. Olu luphawu oluqhelekileyo, kodwa olungathandekiyo oluhambelana nokuya exesheni. Ngokwezonyango, oku sikubiza ngokuba luphawu lwe-'vasomotor'. Oku kuthetha ukuba kunxulumene nenkqubo elawula ukwanda okanye ukuncitshiswa kwemithambo yegazi yethu.
Nangona unobangela ochanekileyo wale nto ungekacaci ngokupheleleyo, iingcali ziyazi ukuba isizathu esiphambili soku kukutshintsha kweehomoni emzimbeni. Malunga nabafazi abathathu kwabane (75%) abadlula ekuyekeni ukuya exesheni baxela ukuba bahlangabezana nezi zifo zishushu.
Into ebalulekileyo kukuba amava e-hot flash ahluka kumntu nomntu. Kwabanye, inokuba buthathaka kakhulu, ihlale imizuzu embalwa kuphela. Kwabanye, inokuba buhlungu kakhulu kangangokuba iphazamise usuku lwabo kwaye ichaphazele ubomi babo bonke.
Nangona oku kuqhelekile, akufuneki ukhathazeke ngokucinga, "Owu, oku kuqhelekile." Kukho iindlela zokulawula oku kungakhululeki nokwenza ubomi bakho bube lula. Ungathetha nogqirha wakho uze ugqibe ukuba sesiphi isisombululo esifanelekileyo ngokusekelwe kwiimpawu zakho kunye nembali yakho yempilo.
Ivakala njani le nto? Zithini iimpawu zayo?
Indlela i-hot flash evakalelwa ngayo yahlukile kakhulu kuye wonke umntu, kodwa ngokubanzi ivakalelwa ngolu hlobo:
- Ukuziva ubushushu obuqatha ngequbuliso: Olu bushushu budla ngokuqala esifubeni, entanyeni nasebusweni kwaye bunokusasazeka emzimbeni wonke.
- Ububomvu besikhumba: Xa kushushu, ubuso, intamo, nesifuba zinokuba bomvu okanye zibonakale njengamabala.
- Ukubila okugqithisileyo: Ukubila okugqithisileyo kwenzeka xa umzimba uzama ukunciphisa ubushushu obuvayo.
- Ukugodola: Xa i-hot flash iphelile, ungaziva ubanda kwaye uqhaqhazela ngenxa yokubila oye wakuchitha.
- Ukunyuka kwesantya sentliziyo: Abanye abantu banokuba nentliziyo ebetha ngamandla.
Ukuba ezi zinto zenzeka ebusuku, sizibiza ngokuba “ziiNjalo zaseBusuku.” Oku kunokuphazamisa ubuthongo.
Ubushushu buqala xa buneminyaka emingaphi kwaye buhlala ixesha elingakanani?
Ubushushu budla ngokuqala ngexesha le-perimenopause, ixesha elingaphambi kokuya exesheni, xa imijikelo yokuya exesheni ingaqhelekanga. Ukuya exesheni kudla ngokuvela kubafazi baseSri Lanka abakwiminyaka yabo yokugqibela yama-40 ukuya ekuqaleni kwama-50.
I-hot flash enye idla ngokuthatha umzuzu omnye ukuya kwemihlanu . Abanye abafazi banee-hot flash ezingaphezu kweshumi ngosuku. Le meko inokuphela kwiinyanga ezimbalwa, okanye ihlale iminyaka. Iyahluka ukusuka kumntu nomntu.
Kutheni oku kusenzeka? Zeziphi izinto ezibangela ukuba umntu afumane ii-hot flashes?
Isizathu esiphambili kukwehla kwenqanaba le-hormone ye-estrogen. Iziko lokulawula ubushushu bomzimba engqondweni yethu (njenge-thermostat) livakalelwa kakhulu yi-hormone ye-estrogen. Xa amanqanaba e-estrogen ehla, eli ziko lokulawula liyabhideka kwaye lithumela imiqondiso yobuxoki yokuba umzimba ushushu xa ungashushu. Ukuphendula, umzimba uzama ukupholisa ngokubila nokwandisa imithambo yegazi.
Ukongeza, ezinye izinto zinokunyusa ukuphindaphindeka okanye ubukhali be-hot flashes. Ezi zibizwa ngokuba "zii-Triggers."
| Izinto Eziqhelekileyo Ezibangela Ubushushu Obugqithisileyo | |
|---|---|
| ☕ Iziselo ezishushu (ikofu, iti) kunye ne-caffeine | 🌶️ Ukutya okunongwe kakhulu nokunongwe kakhulu |
| 😥 Uxinzelelo | 🍷 Isiselo esinxilisayo |
| ☀️ Ukuba kwindawo efudumeleyo | 🚬 Ukutshaya |
| 🧥 Ukunxiba impahla engqindilili neqinileyo | 🚿 Ukuhlamba emanzini ashushu |
Ukuhlala kude kakhulu nezi zinto kangangoko kunokwenzeka kunceda kakhulu ekulawuleni ukufutha.
Zithini iindlela zonyango kunye nezisombululo zoku?
Ukuba ezi hot flashes ziphazamisana nobomi bakho bemihla ngemihla, ngokuqinisekileyo kuya kufuneka ubone ugqirha uze uxoxe ngonyango. Unyango lunokwahlulwa lube ziinxalenye ezimbini eziphambili.
1. Unyango oluchazwe ngugqirha
- Unyango Lokutshintshwa Kwehomoni (HRT): Olu lolona nyango lusebenzayo kakhulu kwi-hot flashes. Lusebenza ngokubuyisela amanqanaba aphantsi ehomoni emzimbeni.
- I-Estrogen kunye neProgestin: Ukuba isibeleko sakho asikasuswa, uza kunikwa ihomoni ebizwa ngokuba yi-progestin kunye ne-estrogen.
- I-estrogen kuphela: I-estrogen yodwa inikwa umntu oye wakhutshwa i-hysterectomy.
- Amayeza angengawo awehomoni: Unyango lwehomoni alufanelekanga kuye wonke umntu. Kukho amanye amayeza angenazo iihomoni. Nangona uninzi lwala mayeza lusetyenziselwa ukunyanga iimeko ezinje ngokudakumba kunye nokuxhalaba, kufunyenwe ukuba anceda ekunciphiseni iihomoni ezishushu. Imizekelo ibandakanya i-'Venlafaxine', i-'Paroxetine', ne-'Gabapentin'. Ukongeza, ngoku kukho iyeza elitsha elibizwa ngokuba yi-'Fezolinetant (Veozah™)' elenzelwe ngokukodwa iihomoni ezishushu.
Kubalulekile: Ngaphambi kokuba uqale naluphi na olu nyango, kubalulekile ukuxoxa ngezinto ezilungileyo nezingalunganga nogqirha wakho. Uza kuyazi imbali yakho yempilo kwaye anokukunceda ukhethe unyango olukhuselekileyo nolufanelekileyo kuwe.
2. Utshintsho kwindlela yokuphila kunye nezinye iindlela
Ngamanye amaxesha, utshintsho oluncinci kwindlela esiphila ngayo lunokubangela isiqabu esikhulu.
| Yintoni enokwenziwa? | Inkcazo |
|---|---|
| Iimpahla | Endaweni yokunxiba impahla etyebileyo, nxiba iileya, enye phezu kwenye. Ungasusa ileya ephezulu xa uziva ushushu. Iimpahla ezenziwe ngezinto ezifana nekotoni zezona zilungileyo. |
| Ukugcina okusingqongileyo kupholile | Sebenzisa ifeni okanye i-AC kangangoko unako. Gcina iifestile zivuliwe. Gcina ibhotile yamanzi abandayo kufutshane. |
| Ukutya neziselo | Nciphisa ukutya okuneziqholo, okunezinongo ezininzi, iziselo ezishushu, utywala kunye ne-caffeine kangangoko unako. |
| Ukuzilolonga kunye nokulawula ubunzima | Ukuzilolonga imizuzu engama-20-30 yonke imihla licebo elihle. Ukugcina ubunzima obusempilweni kunokunceda ekunciphiseni ubushushu. |
| Impilo-ntle yengqondo | Ukunciphisa uxinzelelo ngemisebenzi efana nokuzilolonga ngokuphefumla nzulu, i-yoga, kunye nokucamngca nako kuzisa isiqabu. |
Ilizwi malunga namayeza emifuno kunye nezongezo
Abanye abantu basebenzisa izinto ezifana neBlack Cohosh, i-Evening Primrose Oil, kunye neSoy kwiHot Flashes. Kodwa akukho bungqina besayensi obaneleyo bokubonisa ukusebenza kwazo. Nangona "zendalo," azikhuselekanga kuye wonke umntu. Ngoko ke, musa ukusebenzisa into efana nale ngaphandle kokuthetha nogqirha wakho.
Ngaba kunokwenzeka ukuba ube ne-hot flashes ngaphandle kokuya exesheni?
Ewe. Nangona ukunqamka exesheni kuyimbangela ephambili, ayizizo zonke ii-hot flashes ezibangelwa yiyo. Iingxaki ze-thyroid, ezinye izifo (ezifana nomkhuhlane), kunye namanye amayeza nazo zinokubangela ii-hot flashes.
Ukuba awukafiki kwixesha lokuyeka ukuya exesheni kodwa unee-hot flashes, kusenokuba kukho enye imbangela. Ngoko ke kungcono ukubona ugqirha ukuze ahlolwe.
Umyalezo Wokuya Ekhaya
- Ubushushu obugqithisileyo luphawu oluqhelekileyo, kodwa olungathandekiyo, lokuya exesheni. Lubangelwa ikakhulu kukuncipha kwe-hormone ye-estrogen.
- Akunyanzelekanga ukuba ubandezeleke kuba ucinga ukuba oku "kuqhelekile." Ukuba oku kuphazamisana nobomi bakho, ngokuqinisekileyo fumana uncedo.
- Kukho iindlela ezahlukeneyo zonyango, kuquka unyango lweehomoni, amayeza angengawo awehomoni, kunye notshintsho kwindlela yokuphila.
- Ukuzikhwebula kwizinto ezifana nokutya okuneziqholo, iziselo ezishushu, utywala kunye noxinzelelo kunokubangela isiqabu.
- Ngaphambi kokuba uqale naluphi na unyango, nokuba "lwendalo",Kubalulekile ukuthetha nogqirha wakho.
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