Ukususela oko wagqiba iminyaka engama-40, ngaba wakha waziva unomsindo, ukhathazekile, ulusizi, okanye uxhalabile ngezinto ezincinci? Ngaba ngamanye amaxesha uziva ufuna ukuhlala ebhedini ungenzi nto? Usenokucinga ukuba konke oku kungenxa yomsebenzi okanye iingxaki zasekhaya. Kodwa ubusazi na ukuba ezi zinto zinxulumene notshintsho lweehomoni emzimbeni wakho? Namhlanje, siza kuthetha ngolwalamano oluphakathi kwesiganeko esibalulekileyo ebomini esibizwa ngokuba yi-menopause kunye nemeko yengqondo ebizwa ngokuba yi-depression.
Kwenzeka ntoni kwiihomoni nakwingqondo yakho?
Ngamafutshane, ukuyeka ukuya exesheni akulosuku olunye. Yinkqubo. Eli xesha libizwa ngokuba yi-"Perimenopause". Lixesha elingaphambi kokuba ixesha lakho lenyanga liphele ngokupheleleyo. Ngeli xesha, ixesha lakho liba yinto engacwangciswanga. Ngamanye amaxesha alifiki kangangeenyanga, ngamanye amaxesha lifika kwangethuba, kwaye ngamanye amaxesha wopha kakhulu okanye kancinci kakhulu. Konke oku kungenxa yokuba amanqanaba eehomoni ze-estrogen kunye ne-progesterone emzimbeni wakho ayatshintshatshintsha.
Khawucinge nje, la mahormone awachaphazeli nje kuphela inkqubo yakho yokuzala. Akwanxulumene ngqo nendlela esebenza ngayo ingqondo yakho. Kukho ikhemikhali engqondweni yethu esenza sizive sonwabile kwaye sikhululekile, ebizwa ngokuba yi -serotonin . Xa amanqanaba e-estrogen ehla, ikwachaphazela la manqanaba e-serotonin. Ngenxa yoko, ungaqala ukuziva uxhalabile, ucaphukile, kwaye ulusizi .
Ukuchaneka, uninzi lobomi bakho iihomoni zakho ziyatshintsha ngendlela umzimba wakho oqhelene ngayo. Kodwa ngeli xesha (perimenopause), loo ndlela iyaphazamiseka. Njengokuba utshintsho lweemvakalelo lusenzeka xa iihomoni zitshintsha ngokukhawuleza emva kokubeleka, unokufumana utshintsho lweemvakalelo olufanayo ngeli xesha.
Xa inyanga iyeka ukuya exesheni kangangeenyanga ezili-12 ezilandelelanayo, siyibiza ngokuba yi-"Menopause." Ixesha elilandela elo libizwa ngokuba yi-"Postmenopause." Utshintsho olusemzimbeni nasengqondweni abantu abaninzi abalubiza ngokuba yi-"menopause" lwenzeka ngexesha elibizwa ngokuba yi-"Perimenopause."
Ingaba oku kukutshintsha nje kweemvakalelo? Okanye kukudandatheka?
Lo ngumbuzo omkhulu abantu abaninzi abanawo. "Ingaba oku kukutshintshatshintsha nje kweemvakalelo, okanye ndidandathekile?" bayazibuza. Kuba iimpawu ziyafana kakhulu. Izinto ezinje ngokozela, ukudinwa, utshintsho lobunzima, kunye nokuncipha kwenkanuko yesini zinokubonwa kuzo zombini.
Kodwa kukho umahluko ocacileyo phakathi kwezi zimbini. Makhe sijonge le theyibhile.
| Uphawu | Yintoni enokubonwa kuxinzelelo? |
|---|---|
| Isimo sengqondo | Ukuziva ulusizi, ukungabi nathemba, nokuphelelwa lithemba okuhlala iintsuku okanye iiveki. Ukungakwazi ukonwaba nokuba lixesha elifutshane. |
| Ukusebenza kakuhle | Ukulahlekelwa ngumdla wokwenza izinto obukade uzonwabela (izinto ozithandayo, ukubona abahlobo). Ubunzima bokwenza imisebenzi yemihla ngemihla (umsebenzi, imisebenzi yasekhaya). |
| Ukulala | Ukungakwazi ukulala kakuhle ebusuku okanye ukuziva ulele kwaye ulale ngokungeyomfuneko imini yonke. |
| Umnqweno wokutya | Ukulahlekelwa ngokupheleleyo kukutya okanye ukutya kakhulu, okubangela ukwehla okanye ukwanda kobunzima. |
| Iingcinga | Iimvakalelo zokungabi naxabiso, iimvakalelo zokusilela, kwaye ngamanye amaxesha neengcinga zokuphelisa ubomi bakho. |
Njengoko omnye ugqirha esitsho, "Uxinzelelo yimeko ekwenza ungasebenzi kakuhle imihla ngemihla. Imvakalelo yakho iphantsi, kwaye ufumana kunzima ukwenza izinto eziqhelekileyo."
Luluphi unyango lwale nto?
Le yeyona nto ibalulekileyo. Le meko inganyangeka ngokupheleleyo kwaye iyanyangeka . Akunyanzelekanga ukuba uhlupheke wedwa.
1. Unyango lweeHormone: Abanye abantu, ingakumbi ukuba iimpawu zabo azikho qatha, banokufumana isiqabu ngonyango lweeHormone (ingakumbi i-estrogen). Ezi zinokuthathwa njengepilisi okanye njenge-patch yesikhumba. Zinokunceda ekulawuleni ukurhawuzelelwa bubushushu kunye nokutshintsha kweemvakalelo.
2. Amayeza okudakumba:Ukuba iimpawu zakho zinzima, ugqirha wakho unokukunika amayeza okunyanga ukudakumba. Elona chiza lisetyenziswa kakhulu kula mayeza libizwa ngokuba yi-selective serotonin reuptake inhibitors (SSRIs). La mayeza anceda ukubuyisela amanqanaba e-serotonin engqondweni.
3. Unyango: Kunye namayeza, ingcebiso ikwayindlela ebaluleke kakhulu yonyango. Ukuthetha nogqirha wengqondo okanye umcebisi (Talk Therapy) kunokukunceda uqonde kwaye ulawule iimvakalelo zakho. Unyango Lokuziphatha Oluqondayo (Cognitive Behavioral Therapy) lukwayindlela yengcebiso esebenzayo kakhulu esetyenziselwa le njongo.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho malunga nolu nyango. Ugqirha wezifo zabesifazane, ugqirha wosapho, okanye ugqirha wengqondo unokukukhokela kule nto.
Izinto onokuzenza ekhaya
Kunye nonyango, ukwenza utshintsho oluncinci kwindlela ophila ngayo kunokukunceda kakhulu.
- Ukuzilolonga: Yenza into efana nokuhamba okanye i-yoga ubuncinane imizuzu engama-30 yonke imihla. Ukuzilolonga kukhuthaza imood ngokwendalo.
- Nciphisa utywala kunye ne-caffeine: Ezi zinto zinokuphazamisa ngakumbi indlela ovakalelwa ngayo.
- Lala kakuhle: Ziqhelise ukulala ngexesha elinye nokuvuka ngexesha elinye.
- Fumana ukukhanya kwelanga: Ukufumana ukukhanya kwelanga ngemini kunokuyiphucula indlela ovakalelwa ngayo.
- Yitya ukutya okunesondlo: Yitya ukutya okutyebileyo kwimifuno, iziqhamo, iimbotyi, iinkozo ezipheleleyo kunye neproteni.
- Bhala phantsi into oyicingayo: Ukubhala idayari nokubhala phantsi iimvakalelo zakho kunokuba yindlela entle yokuphumla.
Umyalezo Wokuya Ekhaya
- Ukudakumba kunokubangelwa lutshintsho lweehomoni ngexesha lokuya exesheni. Asikuko ukuba unetyala.
- Yahlula phakathi kokutshintsha nje kweemvakalelo kunye nokudakumba. Qaphela intlungu engapheliyo, ukungakwazi ukusebenza, kunye nokuphelelwa lithemba.
- Le yimeko enganyangekiyo ngokupheleleyo. Musa ukubandezeleka wedwa.
- Bona ugqirha wakho ngoko nangoko uze uthethe ngale nto. Uza kukunika unyango olufanelekileyo.
- Izinto ezinje ngokuzilolonga, ukutya okunempilo kunye nokulala kakuhle zinokuyiphucula kakhulu impilo yakho yengqondo.
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