Ngaba nawe ukhe uzive ezi ntlungu ngaphambi kokuba uye exesheni? (Premenstrual Syndrome - PMS) Makhe sithethe ngale nto!

Ngaba nawe uhlangabezana neengxaki ezahlukeneyo zomzimba nezengqondo kwiintsuku ezimbalwa ngaphambi kokuba uqale ukuya exesheni? Mhlawumbi uziva ngathi uzele, okanye uziva nje unomsindo kwaye wenzakele ngezinto ezincinci. Abafazi abaninzi banale meko. Siyibiza le premenstrual syndrome (PMS). Ngoko ke, masithethe nge-PMS ngokweenkcukacha namhlanje?

Yintoni le PMS?

Ngamafutshane, i-PMS yingqokelela yeempawu zomzimba nezeemvakalelo ezenzeka kwiveki okanye ezimbini ngaphambi kokuba ixesha lakho liqale. Uninzi lwabantu abaya exesheni bafumana enye okanye ngaphezulu kwezi mpawu ze-PMS. Ezi mpawu zihlala zikwenza ucinge, "Owu, ixesha lam sele lisondele." Ezi mpawu ze-PMS zihlala ziphela emva kokuba ixesha lakho liqalile. Nangona kunjalo, zinokubuya ngeli xesha ngexesha lomjikelo wakho olandelayo wokuya exesheni.

Khawucinge ngoku: Phantse ama-50% abafazi abasesexesheni bathi ubuncinane banempawu enye ye-PMS. Kulaba, malunga nama-20% bafumana iimpawu ezinzima kangangokuba ziphazamisana nobomi babo bemihla ngemihla.

Zithini iimpawu ze-PMS?

Iimpawu ze-PMS zinokuba zezomzimba, ezeemvakalelo, okanye zombini ezi zinto. Kwakhona, nangona abanye abantu benokuba neempawu ezincinci, abanye banokuba neempawu ezinzima ezinganyamezelekiyo. Ayingabo bonke abantu abafumana i-PMS. Ukuba une-PMS, uhlobo lwezi mpawu lunokutshintsha ubomi bakho bonke.

Iimpawu zomzimba

Masiqale sijonge iimpawu eziphambili zomzimba ezihambisana ne-PMS:

• Ukuziva uzele okanye uqunjelwe.
• Intlungu yesinqe .
• Ukuziva udiniwe ixesha elide .
• Ukwanda ngequbuliso kwe -acne .
• Ukuva iintlungu okanye ukuxinana kwamabele (Ukuqaqamba kwebele).
• Intloko ebuhlungu .
• Urhudo okanye ukuqhinwa . Abanye abantu banokufumana iziqendu ezahlukeneyo zezi zimbini.

Iimpawu zengqondo

Ngoku makhe sibone ukuba zeziphi iimpawu zengqondo ezihambisana ne-PMS:

• Ukuba nomsindo ngaphandle kwesizathu okanye ukugxeka abanye, ukulwa (Ukucaphuka).
• Ukutshintshatshintsha kweemvakalelo. Ukuziva wonwabile umzuzwana omnye, uze ube lusizi okanye ucaphukile olandelayo.
• Utshintsho kwinkanuko yesini – Abanye abantu banokuba nomnqweno owandileyo, ngelixa abanye banokuba nomnqweno ophantsi.
• Ukuziva uxhalabile, ulusizi okanye unesiphene sokulila .
• Inkungu yobuchopho okanye ingxaki yokugxila . Ingavakala ngathi intloko yakho igqunywe yinkungu.
• Ukunqwenela ukutya okanye ukwanda/ukuncipha komnqweno wokutya.
• Iingxaki zokungalali okanye zokulala.

Zithini izizathu ze-PMS?

Isizathu esichanekileyo se-PMS asikaziwa okwangoku , kodwa oogqirha abaninzi bakholelwa ukuba utshintsho lweehomoni oluhambelana nomjikelo wakho wokuya exesheni wenyanga yimbangela ephambili.

Ngokwesiqhelo, phakathi komjikelo wakho wokuya exesheni, ngexesha lokuvuthwa kweqanda , amanqanaba omzimba wakho eehomoni i-estrogen kunye ne-progesterone ayanyuka. Emva koko, xa uqala ukuya exesheni, la manqanaba eehomoni ayehla kangangeentsuku ezimbalwa, aze aqale ukunyuka kwakhona. Oku kuguquguquka kweehomoni kucingelwa ukuba kunoxanduva lweempawu ze-PMS. Abanye abantu bavakalelwa ngakumbi kolu tshintsho lweehomoni kunabanye. Mhlawumbi yingakho i-PMS ingachaphazeli wonke umntu ngendlela efanayo. Uyayazi?

I-PMS ihlala ixesha elingakanani ngaphambi kokuba uye exesheni?

Abantu abaninzi baqala ukuba neempawu ze-PMS iveki okanye ezimbini ngaphambi kokuba ixesha labo liqale. Kodwa eli xesha alifani kuwo wonke umntu. Abanye abantu banokuba ne-PMS kwiiveki ezimbini ngaphambi kokuba ixesha labo liqale, ngelixa abanye banokuba nayo kwiintsuku ezimbalwa ngaphambi koko. Iyahluka kumntu nomntu.

Ziziphi izinto ezibangela umngcipheko we-PMS?

Ukuba unayo nayiphi na kwezi zilandelayo, usenokuba namathuba amancinci okuba ne-PMS:

• Ukuba nembali yokudandatheka emva kokubeleka .
• Wena okanye umntu okwintsapho yakho unesifo sokudakumba okanye sokuxhalaba .
• Ukubandezeleka ngamanqanaba aphezulu oxinzelelo .

Oogqirha badla ngokuxilonga i-PMS kubantu abakwiminyaka yabo yokugqibela yama-20 kunye nasekuqaleni kweminyaka yama-30.

Indlela yokuchonga i-Premenstrual Syndrome?

Ugqirha wakho uza kuxilonga i-PMS ngokusekelwe kwiimpawu ozichazileyo. Baza kukubuza ukuba zeziphi iimpawu onazo, zivela nini, kwaye zichaphazela njani ubomi bakho. Ukuze kufunyaniswe ukuba une-PMS, iimpawu zakho kufuneka zibe zezi:

• Kwenzeka iveki ngaphambi kokuba kuqale ukuya exesheni.
• Ukuya exesheni kuqala kwaye kuphele kwiintsuku ezimbalwa.
• Ukuphinda-phinda ubuncinane kwimijikelo emithathu elandelelanayo yokuya exesheni yenyanga .

Imibuzo enokubuzwa ngugqirha

Ugqirha angakubuza imibuzo efana nale:

• Zingaphi iintsuku ezithatha ukusuka exesheni ukuya kwelinye?
• Uza kuphuma igazi iintsuku ezingaphi?
• Zingaphi iintsuku ezithathayo ukuze wophe kancinci, phakathi, okanye kakhulu?
• Zithini iimpawu zakho?
• Iimpawu zakho ze-PMS ziqala/ziphela nini?
• Xa iimpawu zakho zibonakala zincinci/zinzima kangakanani?
• Ngaba uvakalelwa kukuba iimpawu zakho sele ziza kuqala?
• Ngaba iimpawu zakho ziyaphazamisana nobomi bakho bemihla ngemihla?

Ukongeza kule mibuzo, ugqirha wakho unokubuza ngembali yakho yezonyango kunye namayeza owasebenzisayo okwangoku ukuqinisekisa ukuba akukho sizathu sithile seempawu zakho ngaphandle kwe-PMS. Ekubeni ezinye iimeko zisebenza kwiintsapho, ugqirha wakho unokubuza nangembali yezonyango yosapho lwakho. Ugqirha wakho uya kukhangela nezinye iimeko ezinokubangela iimpawu zakho, ezinje:

• Ixhala
• Uxinzelelo
• Ukuphela kokuya exesheni
• Isifo sokudinwa okungapheliyo
• Iingxaki ze-thyroid
• I-irritable bowel syndrome (IBS)

Ungayilawula njani iimpawu ze-PMS?

Kukho iindlela ezininzi zonyango lwe-PMS. Abanye abantu kufuneka bazame iindlela ezahlukeneyo zonyango de bafumane oluya kubanceda kwiimpawu zabo.

Amayeza e-PMS

Ngokwesiqhelo, iimpawu ezingephi zinokulawulwa ngamayeza athengiswa ngaphandle kwemvume kagqirha (OTC) . Nangona kunjalo, kwiimpawu eziqatha ngakumbi, unokufuna ukufumana iodolo kagqirha. Makhe sijonge iindlela onokukhetha kuzo:

• `Ii-NSAID` (`Amayeza angengo-steroidal alwa nokuvuvukala`): Olu hlobo lwezithomalalisi zentlungu lunokunceda ekunciphiseni iintlungu zebele kunye nokuqaqamba kokuya exesheni ukuba luthathwa ekuqaleni kweempawu zakho. Imizekelo ibandakanya `Ibuprofen`, `Naproxen sodium`, `Acetaminophen`, kunye ne `Aspirin`, ezifumaneka kwikhemesti yakho yasekuhlaleni.
• Ulawulo lokuzala olusebenzisa iihomoni: Amayeza athintela ukukhutshwa kweqanda anokunceda ekunciphiseni iimpawu zomzimba ezingathandekiyo ezifana nokuthamba kwebele kunye nentlungu. Kusenokufuneka uzame kancinci ukuze ufumane indlela yokulawula ukuzala esebenza kakuhle kuwe. Iipilisi zokulawula ukuzala , amabala , kunye neeringi zesini ziyafumaneka.
• Amayeza okudakumba kunye namayeza okulwa nokuxhalaba: Amayeza okudakumba asetyenziswa kakhulu ukunyanga iingxaki zeemvakalelo ezihambisana ne-PMS abizwa ngokuba yi-SSRIs (Selective serotonin reuptake inhibitors). Imizekelo ibandakanya i-Fluoxetine, i-Paroxetine, kunye ne-Sertraline, ezifumaneka ngomyalelo kagqirha.
• I-Diuretics: La ngamayeza asusa amanzi agqithisileyo emzimbeni. Anokunceda ekunciphiseni iimpawu ezifana nokudumba kunye nokuthamba kwamabele.

Utshintsho kwindlela yokuphila

Kukho utshintsho oluthile kwindlela ophila ngayo onokulwenza ukunceda ukunciphisa iintlungu kunye nokungonwabi okubangelwa yi-PMS. Makhe sijonge ukuba zeziphi ezi zinto:

• Ukuzilolonga rhoqo: Ukuzilolonga okuphakathi ubuncinane imizuzu engama-30 (umz., ukubaleka, ukuhamba, ukudada) ngemini kunokunciphisa uxinzelelo kwaye kukwenze uzive wonwabile. Akupheleli apho, ukuzilolonga kukwalungile kwimpilo yakho iyonke.
• Yitya ukutya okunempilo okufanela wena: Ukutya ukutya okuninzi kunokutya okuncinci kunokunceda ukulawula iimpawu ze-PMS. Nciphisa ukutya okunetyuwa eninzi, amafutha, kunye neswekile malunga neeveki ezimbini ngaphambi kokuba uye exesheni. Kwakhona, nciphisa iziselo kunye notywala obune-caffeine . Endaweni yoko, yitya iziqhamo, imifuno kunye neenkozo ezipheleleyo .
• Lala ngokwaneleyo: Ukulala ubuncinane iiyure ezisi-8 ngosuku kunokunceda ekunciphiseni ukucaphuka nokungazinzi. Ukuvuka nokulala ngexesha elinye yonke imihla kunceda iwotshi yangaphakathi yomzimba wakho ukuba isebenze kakuhle. Oku kuya kunciphisa namathuba okutshintshatshintsha okukhulu kweemvakalelo imini yonke.
• Ziqhelise imithambo yokuphumla: Imisebenzi efana neyoga , ukucamngca , kunye nemithambo yokuphefumla inokunceda ukunciphisa uxinzelelo kunye nokulwa neemvakalelo zokucaphuka kunye nosizi oluza ne-PMS.
• Kuphephe ukutshaya: Ukusebenzisa iimveliso zecuba kunokwenza iimpawu ze-PMS zibe zimbi ngakumbi.

Iivithamini, iiminerali kunye nezongezo zesondlo

Iivithamini, iiminerali, kunye nezongezo zemifuno azilawulwa yi-US Food and Drug Administration (FDA) njengamayeza athengiswa ngaphandle kwemvume kagqirha. Ngoko ke kungcono ukuthetha nogqirha ngaphambi kokuba uwasebenzise. Nangona kunjalo, kukho ubungqina bokuba ezi zinto zinokunceda kwi-PMS:

• I-Curcumin: Oku kunceda kakhulu ekutshintsheni kweemvakalelo nasekuthomalaliseni iintlungu. (Le yinxalenye ebalulekileyo ye-turmeric.)
• I-Chasteberry: Inceda ekuzaliseni isisu, inciphise iintlungu, kwaye inciphise iminqweno.
• I-St. John's Wort: Le isetyenziselwa ukunceda ekutshintsheni kweemvakalelo kunye nokuxhalaba kunye nokudakumba okuxhaphakileyo ngexesha le-PMS.
• Ioyile yeprimrose yangokuhlwa: Le yi-fatty acid ebalulekileyo. Inokunceda ekunciphiseni ukudakumba, kunye neentlungu zebele, ukudumba, kunye nokudumba.
• I-Ginkgo biloba: Kuye kwabonakala ukuba iyanciphisa ubukhali beempawu ze-PMS.

Iphela nini i-PMS ngokupheleleyo?

Uza kulahlekelwa ngokupheleleyo yimvakalelo ye-'PMS'.Ukuya exesheni kuxa ixesha lakho liphela ngokupheleleyo. Okwangoku, zininzi izinto onokuzenza ukulawula iimpawu zakho ukuze zingaphazamisi ubomi bakho. Landelela ixesha oqala ngalo ukuziva iimpawu zakho, kunye nonyango olusebenzisayo ukunceda ukuzikhulula. Sebenzisa ezo zonyango xa iimpawu zakho ziqala inyanga nenyanga.

Ngaba i-PMS ingathintelwa?

Awunakukwazi ukuyithintela ngokupheleleyo iPremenstrual Syndrome (PMS). Nangona kunjalo, ungazilawula iimpawu zakho ngokutshintsha indlela ophila ngayo, amayeza, okanye indibaniselwano yazo zombini.

Yintoni endimele ndiyilindele ukuba ndinePremenstrual Syndrome?

I-PMS ixhaphake kakhulu kangangokuba abantu abaninzi bayithatha njengenye ingxaki 'yokuqhela'. Kodwa musa ukuvumela i-PMS kuba nje iqhelekile ukuba iphazamise ubomi bakho. Kwiimeko ezininzi, ungazilawula iimpawu zakho ngamayeza kunye notshintsho kwindlela ophila ngayo. Ukuba akukho nto uyenzayo eyenza umahluko omkhulu, bona ugqirha wakho malunga nonyango olunokukunceda.

Khumbula, i-PMS ayisiyonto ekufuneka uyinyamezele. Ungafumana uncedo ngayo.

Ndifanele ndimbone nini ugqirha?

Ukuba unengxaki yokufumana isiqabu kwiimpawu zakho ze-PMS, bona ugqirha. Ukuze ufumane okuninzi kutyelelo lwakho, yiza ulungele ukuthetha ngokweenkcukacha malunga neempawu zakho kunye nokuya kwakho exesheni.

Lungela ukwabelana ngezi zinto:

• Iimpawu zakho (kuquka ukuba zinzima kangakanani) kunye nokuba zivela nini.
• Iintsuku zokuqala ezimbini zokuya exesheni kwakho zaza zaphela ngazo.

Ungasebenzisa ipeni nephepha, ikhalenda, okanye i-app efowunini yakho ukurekhoda olu lwazi. Oku kuya kukunceda wena nogqirha wakho nicebise eyona ndlela ilungileyo yokwenza.

Yeyiphi imibuzo omele uyibuze ugqirha?

Ukuba une-PMS, ungabuza ugqirha wakho imibuzo efana nale:

• Ngaba iimpawu zam zinxulumene ne-PMS kuphela, okanye ngaba zinokuba luphawu lwenye imeko?
• Zeziphi iinguqulelo zendlela yokuphila ozicebisayo ukunceda nge-PMS?
• Ngaba ndifuna amayeza okunceda kwiimpawu zam?
• Ngaba ucebisa izongezo zemifuno ukunciphisa iimpawu ze-PMS?

Yintoni umahluko phakathi kwe-PMS kunye ne-PMDD?

Isifo se-Premenstrual Dysphoric Disorder, okanye i-PMDD, luhlobo lwe-PMS olubi kakhulu nolunokubeka ubomi esichengeni. Aluxhaphakanga kangako kune-PMS, luchaphazela malunga ne-3% yabasetyhini abasexesheni. Nge-PMDD, ufumana iimpawu ezifanayo neze-PMS, kodwa ngamandla amakhulu. Oku kuyinyani ngakumbi kwiimvakalelo zakho kunye neempendulo zakho zeemvakalelo. Nge-PMDD, unokufumana umsindo oqatha ngakumbi, ukudakumba, kunye nexhala kunange-PMS.Kukho indawo engaphezulu yokufumana amava.

I-PMS iba qatha xa ineminyaka emingaphi?

Akukho bungqina buqinileyo bokuba i-PMS inzima ngakumbi nakweyiphi na iminyaka. Abaphandi bakholelwa ukuba iimpawu ze-PMS zibonakala ngendlela efanayo kuyo yonke iminyaka. Abanye abantu bafumanisa ukuba iimpawu zabo ze-PMS ziba nzima ngakumbi xa befikelela kwiminyaka yabo engama-40. Nangona kunjalo, oku kudla ngokubangelwa ziimpawu ze-perimenopause (ezifana nobushushu okanye ukoma kwelungu lobufazi).

Okokugqibela, yintoni ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)

I-Premenstrual Syndrome (PMS) ixhaphakile, kodwa akuthethi ukuba kufuneka unyamezele iimpawu ezingathandekiyo ezinokubangelwa yiyo. Qaphela naziphi na iintlungu ozifumanayo ngaphambi kokuba uye exesheni. Ezi zinokuba ziimpawu ze-PMS. Ukuba ezi zinto ziphazamisa impilo yakho, zama ukwenza utshintsho oluthile kwindlela oqhele ngayo, njengokuthatha amayeza okunciphisa iintlungu athengiswa ngaphandle kwemvume kagqirha. Ukuba ezi zinto azincedi, bona ugqirha ukuze ufumane unyango. Akufuneki ubandezeleke wedwa, lukho uncedo!

I- PMS, i-PMS, isifo sangaphambi kokuya exesheni, ukuya exesheni, impilo yabasetyhini, iihomoni, iimpawu