Ungase wenze umsebenzi wakho ojwayelekile. Noma ungase ube segumbini eline-AC evuliwe. Kodwa ngokuzumayo uzizwa sengathi umzimba wakho wonke uyasha ngaphakathi, ubuso bakho buphenduka bubomvu, bese uqala ukujuluka. Akunandaba kulabo abakuzungezile, kodwa nguwe wedwa ozizwa ushisa kakhulu. Ingabe lokhu kujwayelene nawe? Namuhla sikhuluma ngalokhu kungakhululeki abesifazane abaningi ababhekana nakho ngesikhathi esithile empilweni yabo.
Kuyini ngempela i-hot flash?
Kalula nje, ukushisa okukhulu umuzwa osheshayo wokushisa okukhulu, ukushisa, ukujuluka, kanye nokubomvu kwesikhumba. Lokhu kuyimpawu evamile kakhulu, kodwa engakhululekile ehlotshaniswa nokunqamuka kokuya esikhathini. Ngokwezokwelapha, lokhu sikubiza ngokuthi uphawu lwe-'vasomotor'. Lokhu kusho ukuthi kuhlobene nohlelo olulawula ukwanda noma ukuncipha kwemithambo yegazi yethu.
Nakuba imbangela eqondile yalesi simo ingakacaci ngokuphelele, ochwepheshe bayazi ukuthi isizathu esiyinhloko salokhu izinguquko zamahomoni emzimbeni. Cishe abesifazane abathathu kwabane (75%) abadlula esikhathini sokuya esikhathini babika ukuthi babhekene nalezi zimo zokushisa.
Into ebalulekile ukuthi ulwazi lwe-hot flash luyahlukahluka kuye ngomuntu nomuntu. Kwabanye, kungaba mnene kakhulu, kuthathe imizuzu embalwa kuphela. Kwabanye, kungaba nzima kakhulu kangangokuthi kuphazamisa usuku lwabo futhi kuthinte impilo yabo yonke.
Nakuba lokhu kuvamile, akudingeki ukhathazeke ngokucabanga ukuthi, "O, lokhu kujwayelekile." Kunezindlela zokuphatha lokhu kungakhululeki nokwenza impilo yakho ibe lula. Ungakhuluma nodokotela wakho bese unquma ukuthi yisiphi ikhambi elingcono kakhulu ngokusekelwe ezimpawu zakho kanye nomlando wezempilo.
Kuzwakala kanjani lokhu? Ziyini izimpawu?
Indlela i-hot flash ezwakala ngayo ihlukile kakhulu kuwo wonke umuntu, kodwa ngokuvamile izwakala kanje:
- Umuzwa wokushisa okukhulu ngokuzumayo: Lokhu kushisa kuvame ukuqala esifubeni, entanyeni nasebusweni futhi kungasakazeka emzimbeni wonke.
- Ukubomvu kwesikhumba: Ngokushisa, ubuso, intamo, nesifuba kungase kube bomvu noma kubonakale njengamabala.
- Ukujuluka ngokweqile: Ukujuluka ngokweqile kwenzeka lapho umzimba uzama ukunciphisa ukushisa okuzwayo.
- Ukugodola: Uma ukushisa sekuphelile, ungase uzizwe ubanda futhi uthuthumela ngenxa yokujuluka osukukhiphile.
- Ukwanda kwesilinganiso senhliziyo: Abanye abantu bangase babe nokushaya kwenhliziyo okungapheli.
Uma lokhu kwenzeka ebusuku, siphinde sikubize ngokuthi “Ukujuluka Kwasebusuku.” Lokhu kungaphazamisa nokulala.
Ukushisa kuqala nini futhi kuthatha isikhathi esingakanani?
Ukushisa komzimba kuvame ukuqala ngesikhathi sokunqamuka kokuya esikhathini, isikhathi esingaphambi kokunqamuka kokuya esikhathini, lapho imijikelezo yokuya esikhathini iba engajwayelekile. Ukunqamuka kokuya esikhathini kuvame ukwenzeka kwabesifazane baseSri Lanka abaseminyakeni yabo yo-40 kuya ekuqaleni kweminyaka yo-50.
I-hot flash eyodwa ivame ukuhlala umzuzu owodwa kuya kwemihlanu . Abanye besifazane baba ne-hot flash ezingaphezu kweshumi ngosuku. Lesi simo singaphela ezinyangeni ezimbalwa, noma singahlala iminyaka. Siyahlukahluka kuye ngomuntu nomuntu.
Kungani lokhu kwenzeka? Yiziphi izinto ezandisa ukushisa?
Isizathu esiyinhloko ukwehla kwezinga le-hormone i-estrogen. Isikhungo sokulawula izinga lokushisa lomzimba ebuchosheni bethu (njenge-thermostat) sibucayi kakhulu kwi-hormone i-estrogen. Lapho amazinga e-estrogen ehla, lesi sikhungo sokulawula siyadideka futhi sithumele izimpawu ezingamanga zokuthi umzimba uyashisa uma ungashisi. Ukuphendula, umzimba uzama ukupholisa ngokujuluka nokwandisa imithambo yegazi.
Ngaphezu kwalokho, izinto ezithile zingandisa ukuvama noma ubukhali be-hot flashes. Lezi zibizwa ngokuthi "Izibangeli."
| Izinto Ezivame Ukukhulisa Ukushisa Okushisayo | |
|---|---|
| ☕ Iziphuzo ezishisayo (ikhofi, itiye) kanye ne-caffeine | 🌶️ Ukudla okubabayo nokunongayo |
| 😥 Ukucindezeleka | 🍷 Isiphuzo esidakayo |
| ☀️ Ukuba sendaweni efudumele | 🚬 Ukubhema |
| 🧥 Ukugqoka izingubo eziqinile neziqinile | 🚿 Ukugeza emanzini ashisayo |
Ukuhlala kude nalezi zinto ngangokunokwenzeka kuwusizo olukhulu ekulawuleni ukushisa okukhulu.
Yiziphi izindlela zokwelapha kanye nezixazululo zalokhu?
Uma lokhu kushisa kuphazamisa impilo yakho yansuku zonke, kufanele nakanjani ubone udokotela futhi uxoxe ngokwelashwa. Ukwelashwa kungahlukaniswa izingxenye ezimbili eziyinhloko.
1. Ukwelashwa okunqunywe udokotela
- Ukwelashwa Kokushintsha Ama-hormone (HRT): Lokhu kuyindlela yokwelapha ephumelela kakhulu yokushisa. Kusebenza ngokubuyisela amazinga aphansi ama-hormone emzimbeni.
- I-Estrogen ne-Progestin: Uma isibeletho sakho singakasuswa, uzonikezwa i-hormone ebizwa ngokuthi i-progestin kanye ne-estrogen.
- I-estrogen kuphela: I-estrogen yodwa inikezwa umuntu oye wakhishwa i-hysterectomy.
- Imithi engeyona i-hormone: Ukwelashwa ngama-hormone akufanele wonke umuntu. Kuneminye imithi engenawo ama-hormone. Nakuba eminingi yale mithi isetshenziselwa ukwelapha izimo ezifana nokucindezeleka nokukhathazeka, itholakale futhi isiza ekunciphiseni ukushisa kwelanga. Izibonelo zifaka phakathi i-'Venlafaxine', i-'Paroxetine', i-'Gabapentin'. Ngaphezu kwalokho, manje sekukhona umuthi omusha obizwa ngokuthi i-'Fezolinetant (Veozah™)' owenzelwe ngqo ukushisa kwelanga.
Okubalulekile: Ngaphambi kokuqala noma yikuphi kwalokhu kwelashwa, kubalulekile ukuxoxa ngobuhle nokubi nodokotela wakho. Uzokwazi umlando wakho wezempilo futhi angakusiza ukhethe ukwelashwa okuphephile nokufanelekile kakhulu kuwe.
2. Izinguquko zendlela yokuphila kanye nezinye izindlela
Ngezinye izikhathi, izinguquko ezincane endleleni yethu yokuphila zingaletha impumuzo enkulu.
| Yini engenziwa? | Incazelo |
|---|---|
| Izingubo | Esikhundleni sokugqoka izingubo ezijiyile, gqoka izendlalelo, enye phezu kwenye. Ungasusa ungqimba oluphezulu uma uzizwa ushisa. Izingubo ezenziwe ngezinto ezifana nekotini zingcono kakhulu. |
| Ukugcina indawo ipholile | Sebenzisa ifeni noma i-AC ngangokunokwenzeka. Gcina amafasitela evulekile. Gcina ibhodlela lamanzi abandayo eduze. |
| Ukudla neziphuzo | Nciphisa ukudla okunongwe kakhulu, okunezinongo eziningi, iziphuzo ezishisayo, utshwala kanye ne-caffeine ngangokunokwenzeka. |
| Ukuzivocavoca nokulawula isisindo | Ukuzivocavoca imizuzu engama-20-30 nsuku zonke kuwumqondo omuhle. Ukugcina isisindo esinempilo kungasiza ekunciphiseni ukushisa komzimba. |
| Impilo yengqondo | Ukunciphisa ukucindezeleka ngemisebenzi efana nokuzivocavoca okujulile kokuphefumula, i-yoga, nokuzindla nakho kuletha impumuzo. |
Izwi mayelana nemithi yamakhambi kanye nezithasiselo
Abanye abantu basebenzisa izinto ezifana neBlack Cohosh, i-Evening Primrose Oil, kanye neSoy ukuze bathole ama-Hot Flashes. Kodwa abukho ubufakazi besayensi obanele bokufakazela ukusebenza kwazo. Futhi yize "zingokwemvelo," aziphephile kuwo wonke umuntu. Ngakho-ke, ungasebenzisi into efana nale ngaphandle kokukhuluma nodokotela wakho.
Kungenzeka yini ukuba nokushisa komzimba ngaphandle kokunqamuka kokuya esikhathini?
Yebo. Nakuba ukunqamuka kokuya esikhathini kuyimbangela eyinhloko, akuzona zonke izifudumezi ezibangelwa yiso. Izinkinga ze-thyroid, ezinye izifo (njengomkhuhlane), kanye neminye imithi nakho kungabangela izifudumezi.
Uma ungekho esikhathini sokunqamuka kokuya esikhathini kodwa ubhekene nokushisa okukhulu, kungaba khona enye imbangela. Ngakho-ke kungcono ukubona udokotela bese uhlolwa.
Umlayezo Wokuya Nawe Ekhaya
- Ukushisa komzimba kuyisibonakaliso esivamile kakhulu, kodwa esingajabulisi, sokunqamuka kokuya esikhathini. Kubangelwa kakhulu ukwehla kwe-hormone i-estrogen.
- Akudingeki uhlupheke ngoba ucabanga ukuthi lokhu "kuyinto evamile." Uma lokhu kuphazamisa impilo yakho, thola usizo nakanjani.
- Kunezindlela ezahlukene zokwelapha, okuhlanganisa ukwelashwa ngama-hormone, imithi engeyona i-hormone, kanye nokushintsha indlela yokuphila.
- Ukugwema izinto ezifana nokudla okubabayo, iziphuzo ezishisayo, utshwala kanye nokucindezeleka kungaletha impumuzo.
- Ngaphambi kokuqala noma yikuphi ukwelashwa, noma ngabe "kungokwemvelo",Kubalulekile ukukhuluma nodokotela wakho.
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