Selokhu waba neminyaka engu-40, wake wazizwa uthukuthele, uphatheke kabi, udabuke, noma ukhathazekile ngezinto ezincane kakhulu? Ingabe ngezinye izikhathi uzizwa sengathi uhlala embhedeni ungenzi lutho? Ungase ucabange ukuthi konke lokhu kungenxa yomsebenzi noma izinkinga zasekhaya. Kodwa bewazi ukuthi lezi zinto zihlobene noshintsho lwama-hormone emzimbeni wakho? Namuhla, sizoxoxa ngobudlelwano phakathi kwengqophamlando ebalulekile yokuphila ebizwa ngokuthi i-menopause kanye nesimo sengqondo esibizwa ngokuthi ukucindezeleka.

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Kwenzekani kuma-hormone kanye nengqondo yakho?

Kalula nje, ukunqamuka kokuya esikhathini akuyona into eyodwa. Kuyinqubo. Lesi sikhathi sibizwa ngokuthi "i-Perimenopause". Kuyiminyaka embalwa ngaphambi kokuba ukuya kwakho kwanyanga zonke kume ngokuphelele. Phakathi nalesi sikhathi, ukuya kwakho esikhathini kuba okungajwayelekile. Ngezinye izikhathi akufiki izinyanga, ngezinye izikhathi kufika kusenesikhathi, futhi ngezinye izikhathi wopha kakhulu noma kancane kakhulu. Konke lokhu kungenxa yokuthi amazinga ama-hormone i-estrogen ne-progesterone emzimbeni wakho ayashintshashintsha.

Manje cabanga ngakho, la ma-hormone awagcini nje ngokuthinta uhlelo lwakho lokuzala. Ahlobene ngqo nendlela ubuchopho bakho obusebenza ngayo. Kukhona ikhemikhali ebuchosheni bethu esenza sizizwe sijabule futhi sikhululekile, ebizwa ngokuthi i-serotonin . Lapho amazinga e-estrogen ehla, ithinta nala mazinga e-serotonin. Ngenxa yalokho, ungaqala ukuzizwa ukhathazekile, ucasukile, futhi udabukile .

Ukuze kube sobala, ingxenye enkulu yempilo yakho ama-hormone akho ayashintsha ngendlela umzimba wakho ojwayele ngayo. Kodwa phakathi nalesi sikhathi (perimenopause), leso sibonelo siyaphazamiseka. Njengoba nje ukushintshashintsha kwemizwa kwenzeka lapho ama-hormone eshintsha ngokushesha ngemva kokubeletha, ungase ubhekane nokushintshashintsha kwemizwa okufanayo phakathi nalesi sikhathi.

Uma ukuya esikhathini kuphela izinyanga ezingu-12 zilandelana, sikubiza ngokuthi Ukunqamuka kokuya esikhathini. Isikhathi esilandela lokho sibizwa ngokuthi Isikhathi Sokunqamuka kokuya esikhathini. Izinguquko zomzimba nezengqondo abantu abaningi abazibiza ngokuthi ukunqamuka kokuya esikhathini empeleni zenzeka phakathi nesikhathi esibizwa ngokuthi Isikhathi Sokunqamuka kokuya esikhathini.

Ingabe lokhu kumane kuwukushintsha kwemizwa? Noma ukucindezeleka?

Lona umbuzo omkhulu abantu abaningi abanawo. "Ingabe lokhu kungukushintshashintsha kwemizwa nje, noma ngicindezelekile?" bayazibuza. Ngoba izimpawu zifana kakhulu. Izinto ezifana nokozela, ukukhathala, izinguquko zesisindo, kanye nokuncipha kwesifiso sobulili zingabonakala kuzo zombili.

Kodwa kukhona umehluko ocacile phakathi kwalokhu okubili. Ake sibheke leli thebula.

Isibonakaliso	Yini engabonakala ekucindezelekeni?
Isimo sengqondo	Umuzwa wokudabuka, ukungabi nalutho, nokuphelelwa yithemba ohlala izinsuku noma amasonto. Ukungakwazi ukujabula ngisho noma isikhashana.
Ukusebenza kahle	Ukulahlekelwa isithakazelo ekwenzeni izinto owawuzijabulela (izinto ozithandayo, ukubona abangane). Ubunzima bokwenza imisebenzi yansuku zonke (umsebenzi, imisebenzi yasekhaya).
Ukulala	Ukungakwazi ukulala kahle ebusuku noma ukuzizwa ulele futhi ulale ngokungadingekile usuku lonke.
Isifiso sokudla	Ukulahlekelwa ngokuphelele yisifiso sokudla noma ukudla ngokweqile, okuholela ekwehleni noma ekukhuleni kwesisindo.
Imicabango	Imizwa yokungabi nalutho, imizwa yokwehluleka, futhi ngezinye izikhathi ngisho nemicabango yokuqeda impilo yakho.

Njengoba omunye udokotela esho, "Ukucindezeleka kuyisimo sokukhubazeka kokusebenza kwansuku zonke. Isimo sakho sengqondo siphansi, futhi ukuthola kunzima ukwenza izinto ezivamile."

Iyini indlela yokwelapha lokhu?

Lena yinto ebaluleke kakhulu. Lesi simo singelapheka ngokuphelele futhi siyalapheka . Akudingeki uhlupheke wedwa.

1. Ukwelashwa Ngama-hormone: Abanye abantu, ikakhulukazi uma izimpawu zabo zingezimbi kakhulu, bangathola impumuzo ngokwelashwa ngama-hormone (ikakhulukazi i-estrogen). Lokhu kungathathwa njengephilisi noma njenge-patch yesikhumba. Kungasiza ekulawuleni ukushisa okukhulu kanye nokushintshashintsha kwemizwelo.

2. Imithi yokucindezeleka:Uma izimpawu zakho zinzima, udokotela wakho angase akunike imithi yokwelapha ukucindezeleka. Esetshenziswa kakhulu kulezi yiqembu lemithi ebizwa ngokuthi i-selective serotonin reuptake inhibitors (SSRIs). Lezi zisiza ekubuyiseleni amazinga e-serotonin ebuchosheni.

3. Ukwelapha: Kanye nemithi, ukwelulekwa nakho kuyindlela yokwelapha ebaluleke kakhulu. Ukukhuluma nodokotela wezifo zengqondo noma umeluleki (Talk Therapy) kungakusiza uqonde futhi uphathe imizwa yakho. Ukwelapha Ngokuziphatha Kokuqonda (Cognitive Behavioral Therapy) nakho kuyindlela yokweluleka ephumelela kakhulu esetshenziselwa le njongo.

Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngalezi zindlela zokwelapha. Udokotela wezifo zabesifazane, udokotela womndeni, noma wezifo zengqondo angakuqondisa kulokhu.

Izinto ongazenza ekhaya

Kanye nokwelashwa, ukwenza izinguquko ezincane endleleni yakho yokuphila kungakunikeza impumuzo enkulu.

Ukuzivocavoca: Yenza okuthile okufana nokuhamba noma i-yoga okungenani imizuzu engama-30 nsuku zonke. Ukuzivocavoca kuyindlela yemvelo yokuthuthukisa isimo sengqondo.
Nciphisa utshwala ne-caffeine: Lokhu kungaphazamisa kakhulu isimo sakho sengqondo.
Lala kahle: Zijwayeze ukulala ngesikhathi esifanayo nokuvuka ngesikhathi esifanayo.
Thola ukukhanya kwelanga: Ukuthola ukukhanya kwelanga nsuku zonke kungathuthukisa isimo sakho sengqondo.
Yidla ukudla okunomsoco: Yidla ukudla okucebile ngemifino, izithelo, ubhontshisi, okusanhlamvu okuphelele kanye namaprotheni.
Bhala phansi okusengqondweni yakho: Ukubhala idayari nokubhala phansi imizwa yakho kungaba yindlela enhle yokuphumula.

Umlayezo Wokuya Nawe Ekhaya

Ukucindezeleka kungabangelwa izinguquko zamahomoni ngesikhathi sokuya esikhathini. Akulona iphutha lakho.
Hlukanisa phakathi kokushintsha kwesimo sengqondo okulula kanye nokucindezeleka. Qaphela ukudabuka okuqhubekayo, ukungakwazi ukusebenza kahle, kanye nokuphelelwa yithemba.
Lesi yisimo esingelapheka ngokuphelele. Ungahlupheki wedwa.
Bona udokotela wakho ngokushesha bese ukhuluma ngalokhu. Uzokunikeza ukwelashwa okufanele kakhulu.
Izinto ezinjengokuzivocavoca umzimba, ukudla okunempilo kanye nokulala okunempilo zingayithuthukisa kakhulu impilo yakho yengqondo.