Uma une-ADHD ( Attention-Deficit/Hyperactivity Disorder ) futhi uya esikhathini nyanga zonke, kungenzeka ukuthi uqaphele ukuthi izimpawu zakho ze-ADHD ziyashintsha kakhulu ngomjikelezo wakho wokuya esikhathini. Ngezinye izikhathi, kungase kuzwakale sengathi imithi oyiphuzayo ayisebenzi kahle. Futhi, le mithi ingenza izimpawu zakho ze-PMS (Premenstrual Syndrome) zibe zimbi kakhulu. Kodwa ungakhathazeki, kunezinto ongazenza ukuze unciphise le miphumela. Ake sixoxe ngalokho namuhla.
Buyini ubudlelwano phakathi kwe-ADHD nama-hormone?
Imbangela eqondile ye-ADHD ayikacaci, kodwa odokotela bakholelwa ukuthi ibangelwa inkinga ngendlela umzimba ocubungula ngayo amakhemikhali ebuchosheni bethu abizwa ngokuthi ama-neurotransmitters, ikakhulukazi i-dopamine ne-norepinephrine.
Ungase uphuze imithi evuselelayo ngalokhu. Le mithi isebenza ngokwandisa amazinga ala makhemikhali. Lokhu kwenza kube lula ngamaseli ezinzwa ebuchosheni ukuxhumana, okusiza ukulawula izimpawu ze-ADHD.
Manje ake sibone ukuthi lokhu kuhlobana kanjani nomjikelezo wokuya esikhathini. I-estrogen, i-hormone enkulu yabesifazane, nayo inyusa amazinga e-dopamine ebuchosheni. Enye i-hormone yabesifazane, i-progesterone , nayo ithinta i-dopamine, kodwa imiphumela yayo ayikaqondakali ngokugcwele.
Ngokuvamile, amazinga e-estrogen ayakhuphuka phakathi namasonto amabili okuqala omjikelezo wokuya esikhathini. Ngemva kokukhishwa kweqanda, amazinga e-estrogen ayawa futhi amazinga e-progesterone ayakhuphuka. Amazinga womabili ama-hormone asezingeni eliphansi kakhulu ezinsukwini ezimbalwa ngaphambi kokuya esikhathini. Lokhu kungabangela nokuthi amazinga e-dopamine ebuchosheni ehle.
Ngakho-ke cabanga, kwenzekani uma umuntu one-ADHD enamazinga aphansi e-dopamine futhi amazinga akhe e-dopamine ehla kakhulu ngenxa yezinguquko zama-hormone ngaphambi kokuya esikhathini? Kufana "nenkunzi elandela indoda ewile esihlahleni." Izimpawu ze-ADHD ziya ziba zimbi kakhulu, futhi izimpawu ze-PMS ziyavela.
Isikhathi sakho siyithinta kanjani i-ADHD?
Abesifazane abaningi babika ukuthi izimpawu zabo ze-ADHD ziba zimbi kakhulu phakathi nengxenye yokugcina yomjikelezo wabo wokuya esikhathini, cishe isonto ngaphambi kokuya esikhathini. Abanye babika nokuthi imithi ayibonakali isebenza ngalezo zinsuku. Ucwaningo olulodwa luthole ukuthi izimpawu ze-ADHD ziba zimbi kakhulu lapho amazinga e-estrogen ehla.
Ngokwesayensi, kunobufakazi bokuthi izikhuthazi zisebenza kahle kakhulu uma zihlanganiswa ne-estrogen. Ngakho-ke lapho amazinga e-estrogen ehla ngaphambi kokunqamuka kokuya esikhathini, ukusebenza kahle kwemithi kungase kwehle futhi izimpawu zingase zande.
Uhlobo oluvame kakhulu lwe-ADHD emantombazaneni nakwabesifazane uhlobo oluvame kakhulu ukunganaki . Lolu hlobo lwe-ADHD lubonakala ngezinkinga zokunaka nokugxila kunokuba kube ukungasebenzi ngokweqile. Bheka ukuthi unanoma yiziphi izimpawu ezilandelayo.
- Ubunzima bokugxila kokuthile
- Ukungakwazi ukugxila emsebenzini owodwa ngesikhathi
- Ukuba nezinkinga ebudlelwaneni bezenhlalo
- Ubunzima bokulawula imizwa
- Ubunzima bokuhlela imisebenzi
- Ukukhohlwa noma ukulahlekelwa yimpahla
Ezinye zalezi zimpawu zifana kakhulu neze-premenstrual syndrome (PMS). Kungakhathaliseki ukuthi une-ADHD noma cha, abesifazane abaningi babhekana nalezi zinkinga zemizwa nezokuziphatha ngaphambi kokuya esikhathini.
| Izimpawu ze-ADHD (Ukunganaki) | Izimpawu ze-premenstrual syndrome (PMS) |
|---|---|
| Ubunzima bokugxila | Ukulahlekelwa ukugxilisa ingqondo/ubunzima bokunaka |
| Ubunzima bokulawula imizwa | Ukucasuka, ukukhathazeka, ukucindezeleka |
| Ukukhohlwa, ubunzima bokuhlela | Izinkinga zokulala kanye nokukhathala okubangelwa yilokhu |
Ingabe imithi ye-ADHD iyawuthinta umjikelezo wakho wokuya esikhathini?
Lobu budlelwano bungasebenza ngendlela ehlukile. Okusho ukuthi, imithi oyithathayo yokulawula i-ADHD ingathinta umjikelezo wakho wokuya esikhathini.
| Imithi | Umthelela ongaba khona emjikelezweni wokuya esikhathini |
|---|---|
| Imithi engavuseleli ukuvuvukala njenge-atomoxetine (Strattera) kanye ne-volixazine (Qelbree) | Ukuya esikhathini okunzima, okungajwayelekile, noma okubuhlungu. Lokhu kungase kuphele uma umzimba usujwayele imithi. |
| Izinto ezikhuthazayo ezifana ne-amphetamine/dextroamphetamine (Adderall, Mydayis) | Kungase kube nobuhlungu bokuya esikhathini. |
| Izikhuthazi ezifana ne-Methylphenidate (Ritalin) | Ukopha esikhathini kungase kwande. Ezinye izifundo zezilwane zithole ukuthi kungathinta ukuzala, kodwa kudingeka ucwaningo olwengeziwe kubantu. |
Ungawuphatha kanjani umjikelezo wakho wokuya esikhathini uma une-ADHD?
Ukuqonda lezi zinguquko emzimbeni wakho kuyindlela engcono kakhulu yokuphatha lesi simo. Okokuqala, gcina idayari noma idayari yendlela ozizwa ngayo kanye nezimpawu zakho nsuku zonke izinyanga ezimbalwa. Ungabe usubona ukuthi kukhona yini umkhuba walokhu.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngalokhu. Xoxa naye ukuthi udinga yini ukulungisa umthamo wemithi yakho ngokuya ngomjikelezo wakho wokuya esikhathini.
Futhi kunezinto ezimbalwa ongazenza wena ukuze wenze impilo ibe lula ngalesi sikhathi:
Hlela umsebenzi wakho kusenesikhathi.
Uma unephrojekthi enkulu noma isethulo esizayo ezinsukwini eziholela esikhathini sakho, zama ukuqala kusenesikhathi. Ngaleyo ndlela, ngeke uzizwe ucindezelekile kakhulu ezinsukwini ezinzima kakhulu.
Ukulala kahle kubalulekile.
I-PMS ingabangela ushintsho ezindleleni zokulala, okwenza ubuthongo bube yinselele enkulu phakathi nalesi sikhathi. Landela le mikhuba ukuze ulale kahle ebusuku:
- Lala uvuke ngesikhathi esifanayo nsuku zonke.
- Ungagcini amadivayisi kagesi afana namafoni namathebulethi ekamelweni lokulala.
- Gwema ukuphuza utshwala nokudla ukudla okunzima ngaphambi kokulala.
Yidla ukudla okunomsoco.
Ukudla okunomsoco kungakusiza uhlale unamandla futhi kunciphise izimpawu ze-ADHD kanye ne-PMS. Faka izithelo nemifino, ikakhulukazi imifino eluhlaza, ekudleni kwakho. Lokhu kungasiza kokubili ngezinkinga zokunaka ezihlobene ne-ADHD kanye nokukhathala okuhlobene ne-PMS.
Ungakhohlwa ukuzivocavoca.
Ezinye izifundo zithole ukuthi ukuzivocavoca kwe-cardio kungasiza ekunciphiseni izimpawu ze-PMS ezingokomzwelo nezingokomzimba. Ukuzivocavoca kuye kwabonakala futhi kusiza ekuphatheni izimpawu ze-ADHD ezinganeni. Nakuba kungekho ucwaningo olukhulu ngabantu abadala, izifundo zokuqala zibonisa imiphumela ethembisayo.
Susa ukucindezeleka.
Ukucindezeleka kungenza izimpawu zakho ze-PMS kanye ne-ADHD zibe zimbi kakhulu. Ukucindezeleka kuvame kakhulu kwabesifazane abanohlobo "lokunganaki" lwe-ADHD. Ngakho-ke, ukuzinika isikhathi sokwenza izinto ezifana nokuqaphela, ukuzivocavoca ngokuphefumula okujulile, noma i-yoga kungasiza ekulawuleni ukucindezeleka.
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ukuxhumana okuqondile phakathi kwamazinga ama-hormone emzimbeni wakho (ikakhulukazi i-estrogen) kanye nezimpawu ze-ADHD.
- Kuvamile ukuthi izimpawu ze-ADHD zibe zimbi kakhulu futhi imithi ingasebenzi kahle ngesonto elingaphambi kokuya esikhathini.
- Ukubhala phansi umjikelezo wakho wokuya esikhathini kanye nezimpawu kuyisinyathelo sokuqala sokuqonda nokuphatha lesi simo.
- Okubaluleke kakhulu: Khuluma nodokotela wakho ngokukhululekile ngalokhu. Ungalokothi ushintshe noma uyeke imithamo yemithi ngokwakho.
- Izinguquko zendlela yokuphila ezifana nokulala kahle, ukudla okulinganiselayo, ukuzivocavoca kanye nokulawula ukucindezeleka kungakunikeza impumuzo enkulu.
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