Uma uqala umjikelezo wakho wokuya esikhathini — noma lokho esivame ukukubiza ngokuthi “izikhathi zokuya esikhathini” — kuvamile ukuzwa ukungakhululeki okuthile. Eqinisweni, abantu abaningi bayabona izinguquko ezincane noma izimpawu ezincane phakathi nalesi sikhathi. Nakuba lokhu ngokuvamile kungeyona into okufanele ukhathazeke ngayo, ezinye izimpawu zingadinga isiqondiso noma ukwelashwa kudokotela wakho. Namuhla, ake sixoxe ngendlela ongazisingatha ngayo lezi zinselele ezihlobene nokuya esikhathini . Sizodlula kukho konke ndawonye ngendlela elula nesekelayo, akunjalo?
Iyini i-Premenstrual Syndrome (PMS)?
Kungenzeka ukuthi uke wezwa nge-'(PMS)'. Abangane bangase bathi, “Ngizizwa ngingakhululekile futhi nginomoya ophansi ezinsukwini ezimbalwa ngaphambi kokuba ngiqale ukuya esikhathini.” Yilokho kanye i-'(PMS)' ekushoyo. Kalula nje, kubhekisela ezinguqukweni zomzimba nezingokomzwelo ezenzeka kuwe ezinsukwini eziholela esikhathini sakho noma phakathi naso.
Ngokuvamile, lezi zimpawu zinzima kakhulu cishe ezinsukwini ezine ngaphambi kokuba uqale ukuya esikhathini. Kodwa nansi izindaba ezinhle: kubantu abaningi, lezi zimpawu ziqala ukunyamalala ngemva kwezinsuku ezimbalwa uqalile ukuya esikhathini. Akuyona isimo esihlala njalo!
Ziyini izimpawu ze-(PMS)?
Ake sibheke izimpawu ze-'(PMS)'. Khumbula ukuthi wonke umuntu ubhekana nalokhu ngendlela ehlukile; ungase ube nezimpawu eyodwa noma ezimbili, noma eziningana zazo zihlangene.
- Imizwa yokudabuka noma yokukhungatheka: Ungase uzizwe ufikelwa ukudabuka okungazelelwe noma uzizwe sengathi izinkinga ezincane zinzima kakhulu ukuthi ungakuthwala.
- Ukushintshashintsha kwemizwa: Ngomzuzu owodwa ungase uphile kahle, bese kuthi ngomzuzu olandelayo uzizwe uthukuthele noma udangele. Kungase kuzwakale sengathi usesimweni esishintshashintshayo semizwa.
- Ukucasuka noma ukucasuka: Ungase uzizwe ucasuka kalula, noma imibono evela kwabanye ingase ikuphathe kabi noma ikucasule kakhulu kunokuvamile.
- Ukukhathazeka : Ungase uzizwe ukhathazekile noma ukhathazekile ngokungadingekile ngekusasa noma imisebenzi yakho yansuku zonke .
- Ukukhathala: Ungase uzizwe ukhathele kakhulu noma ulele okwenza kube nzima ukufeza izinto.
- Ukulangazelela ukudla: Ungase ube nezifiso ezinkulu zokudla okuthile, ikakhulukazi amaswidi, ushokoledi , noma ukudla okulula okunosawoti .
- Ukuqubuka kwezinduna : Ukukhula kwezinduna phakathi nalesi sikhathi kuyinkinga evamile kakhulu.
- Ukuqunjelwa : Ungase uzizwe ugcwele noma ukuqina esiswini sakho.
- Ubuhlungu beqolo : Ungase ube nobuhlungu obungabekezeleli emhlane wakho ongezansi.
- Amabele abuhlungu: Amabele akho angase azizwe ethambile, esinda, noma ezwela uma ethintwa.
- Ubuhlungu bekhanda: Ungase ube nobuhlungu bekhanda obuvamile.
- Ukuqunjelwa: Ubunzima bokuhamba kwamathumbu.
- Uhudo: Indle ekhululekile ingenzeka nakwabanye.
Njengoba ubona, kunezimpawu eziningi ezingaba khona. Kodwa-ke, khumbula ukuthi akuwona wonke umuntu obhekana nazo zonke.
Yini ongayenza uma une-(PMS)?
Uma ubhekene nezinkinga ze-`(PMS)`, nazi ezinye izinyathelo zokuzinakekela ezizokusiza uzizwe ukhululekile kakhudlwana:
- Lawula izifiso zokudla: Ukudla okunempilo kubalulekile. Gxila ekudleni izithelo nemifino emisha eminingi ukuze unelise indlala yakho ngendlela enempilo.
- Nciphisa ukuqunjelwa: Nciphisa ukudla usawoti . Usawoti ungabangela umzimba wakho ukuthi ugcine amanzi, okubangela lowo muzwa wokuqunjelwa.
- Nciphisa ukucasuka nokukhathazeka: Zama ukunciphisa i-caffeine etholakala etiyeni, ekhofini, naseziphuzweni zamandla. Ukuzivocavoca umzimba njalo nakho kubaluleke kakhulu. Ukuhamba ibanga elifushane noma ukudlala umdlalo owuthandayo kungathuthukisa kakhulu isimo sakho sengqondo.
- Ukuqeda izinhlungu nobuhlungu: Sebenzisa i -heating pad ezindaweni lapho uzwa khona izinhlungu. Ngaphandle kwalokho, ngemva kokubonisana nodokotela wakho, ungasebenzisa ukuqeda izinhlungu ngaphandle kwemithi kadokotela njenge-'Acetaminophen' (isib. Tylenol), 'Ibuprofen' (isib. Advil, Motrin), noma i-'Naproxen' (isib. Aleve). Khumbula, ungayisebenzisi le mithi njalo ngaphandle kokubonisana nodokotela.
- Zolisa ingqondo yakho: Imikhuba efana ne -yoga noma ukuzindla ingakusiza uzizwe ugxile kakhulu futhi ukhululekile.
- Ukwelapha induna: Uma ukuqubuka kwesikhumba kukukhathaza, ukubona udokotela wesikhumba kuyindlela engcono kakhulu yokuthola iseluleko sochwepheshe.
Okubaluleke kakhulu, lalela umzimba wakho. Zama ukuqonda okudingayo futhi ube mnene kuwe uma uzizwa ungakhululekile.
Kufanele ubonane nini nodokotela ngenxa ye-PMS?
Ngokuvamile, izinguquko ezilula zendlela yokuphila zingalawula izimpawu ze-'(PMS)'. Kodwa-ke, uma izimpawu ziba zimbi noma ziphazamisa, kufanele nakanjani ufune iseluleko sezokwelapha.
Sicela uxhumane nodokotela uma:
- Uzamile izindlela zokuzinakekela kodwa awutholanga impumuzo .
- Uzizwa udabuke kakhulu, uphelelwe yithemba, noma uphelelwe yithemba .
- Unemicabango yokuzilimaza noma yokuqeda impilo yakho (Lokhu kubalulekile—uma uzizwa ngale ndlela, sicela ungahlali wedwa; xhumana nomuntu omethembayo ngokushesha noma uxhumane nezinsizakalo eziphuthumayo).
- Izimpawu ze-`(PMS)` zinzima kakhulu kangangokuthi awukwazi ukusebenza empilweni yakho yansuku zonke noma ukuya esikoleni/emsebenzini .
- Izimpawu azipheli ngisho nangemva kokuba isikhathi sakho sesiqalile futhi siqhubeke izinsuku ezimbalwa.
Kulezi zimo, udokotela angakunikeza ukwesekwa noma ukwelashwa okuthile ongakudinga.
Kuyini Ukuqaqamba Kwesikhathi?
Manje, ake sixoxe ngesinye isipiliyoni esivamile: ukuqaqamba kwesisu. Lokhu kwenzeka uma uzwa ubuhlungu esiswini sakho esingezansi ngesikhathi sakho sokuya esikhathini. Abantu abaningi bazizwa lokhu kungakhululeki ezinsukwini zokuqala zomjikelezo wabo.
Kungani lokhu kwenzeka? Kubangelwa amakhemikhali emzimbeni wakho abizwa ngokuthi 'ama-prostaglandin'. Lawa abangela ukuba imisipha yesibeletho sakho inciphe, esizizwa sengathi iyaqaqamba—njengokungathi imisipha izizwa kanjani uma icindezelwa ngokuqinile.
Yini ongayenza ngalezi zinhlungu?
Uma unenkinga yokuqaqamba kwemisipha, zama lezi zinyathelo eziwusizo:
- Iphedi yokushisa: Yibeke esiswini sakho esingezansi. Ukufudumala kungasiza ekunciphiseni ubuhlungu kakhulu.
- Imithi yokuqeda ubuhlungu etholakala ngaphandle kwemithi kadokotela: Imithi efana ne -Ibuprofen (isb., i-Advil, i-Motrin) noma i-Naproxen (isb., i-Aleve) ingaba wusizo kakhulu. Icebiso elibaluleke kakhulu ukuyithatha lapho nje ubuhlungu buqala noma uma ubuzwa buqala. Uma ulinda kuze kube yilapho ubuhlungu buba bukhulu, le mithi ingase ingasebenzi kahle. (Kungcono njalo ukubonisana nodokotela wakho noma nosokhemisi ngaphambi kokuqala noma yimuphi umuthi omusha.)
Kufanele ubonane nini nodokotela?
Ngokuvamile, lezi zindlela ziyasiza ekuphatheni ukungakhululeki. Kodwa-ke, kufanele uthintane nodokotela uma:
- Ubuhlungu bukhulu kangangokuthi bukuvimbela ukuya esikoleni noma ukwenza imisebenzi yakho yansuku zonke.
- Ubuhlungu abupheli ngisho nangemva kokuthatha i-Ibuprofen noma i-Naproxen.
Ngalezi zikhathi, udokotela angakwazi ukuthola imbangela eyisisekelo futhi anikeze ukwelashwa okufanele. Ngezinye izikhathi, ubuhlungu obukhulu bungahlotshaniswa nezinye izimo zempilo ezidinga ukunakekelwa kwezokwelapha.
Ziyini Izikhathi Ezingavamile Zokuya Esikhathini?
Ake sixoxe ngesinye isihloko esibalulekile: ukuya esikhathini okungajwayelekile, okusho ukuthi umjikelezo wakho awulandeli iphethini ebikezelwayo. Ngokuvamile, umjikelezo wokuya esikhathini onempilo wenzeka njalo emavikini amane kuya kwayisihlanu.
Kodwa-ke, kubalulekile ukwazi ukuthi phakathi neminyaka emibili yokuqala ngemva kokuqala kokuya esikhathini, kuyinto evamile ukuthi umjikelezo wakho ungajwayelekile. Uhlelo lwama-hormone lomzimba wakho lusazivumelanisa nale nqubo entsha, ngakho umjikelezo wakho ungase ufike kusenesikhathi noma ubambezeleke. Sicela ungakhathazeki.
Kodwa-ke, uma ukuya kwakho esikhathini kungahlali njalo eminyakeni emibili ngemuva kokuqala kwakho , kufanele unake kakhulu. Ngalesi sikhathi, umjikelezo wakho kufanele uhlale unesigqi esifanayo.
Yini ongayenza?
Indlela engcono kakhulu yokwazi ukuthi ukuya kwakho esikhathini kuyinto evamile yini ukuyilandelela.
- Ungasebenzisa ikhalenda, uhlelo lokusebenza lweselula, noma incwadi elula yokubhala ukuze ubhale usuku lokuqala kokuya esikhathini kwakho, ukuthi kuthatha izinsuku ezingaki, nokuthi unenkinga ethile efana nobuhlungu obukhulu noma ukopha okukhulu.
- Ngokulandelela lokhu ezinyangeni ezimbalwa, uzobona ngokucacile ukuthi umjikelezo wakho ujwayelekile yini, ukuthi igebe lide kangakanani phakathi kwemijikelezo, futhi uqaphele noma yimaphi amaphethini avelayo.
Kufanele ubonane nini nodokotela?
Kufanele nakanjani ukhulume nochwepheshe wezempilo ezimweni ezilandelayo:
- Uma sekudlule iminyaka engaphezu kwemibili kusukela esikhathini sakho sokuqala futhi umjikelezo wakho ungakajwayelekile (isib., ungenzeki njalo emavikini angu-4-5).
- Uma ubukade uvamile, kodwa isikhathi sakho sokuya esikhathini singakafiki izinyanga ezintathu.
- Uma umjikelezo wakho ubujwayelekile kodwa ngokuzumayo usuphenduke ongajwayelekile.
- Uma uzwa ukopha okukhulu kakhulu (isib., kudingeka ushintshe iphedi noma i-tampon yakho njalo ngehora).
- Uma isikhathi sakho sithatha isikhathi esingaphezu kwesonto.
Uma uhlangabezana nalokhu, ukuthola imbangela kubalulekile. Ukungalingani kwama-hormone noma ezinye izimo zempilo eziyisisekelo kungaba yimbangela.
Umlayezo Wokuya Nawe Ekhaya
Sixoxe ngezinto eziningi namuhla, kusukela ku-PMS kanye nokuqaqamba kwesisu kuya emijikelezweni engajwayelekile. Sithemba ukuthi lolu lwazi luzokunika amandla.
Into ebaluleke kakhulu ukuhlala unolwazi ngomzimba wakho kanye nomjikelezo wakho wokuya esikhathini. Ukuqaphela kukuvumela ukuthi ubone izinkinga kusenesikhathi futhi uthathe izinyathelo ezidingekayo ukuze uhlale uphilile.
Iningi labesifazane abasebasha lithola ukuthi imijikelezo yabo iyazilawula ngokwemvelo ngokuhamba kwesikhathi. Okwamanje, ukungakhululeki okuncane kungaphathwa ngokunakekelwa okulula ekhaya.
Kodwa-ke, uma unomuzwa wokuthi kukhona okungahambi kahle ngempilo yakho yokuya esikhathini—noma ngabe kubonakala sengathi kuyinkinga encane—ungesabi noma ungabaze ukukhuluma nodokotela. Umhlinzeki wakho wezempilo ukhona ukukulalela nokukusiza. KwaNirogi Lanka, sikholelwa ukuthi impilo yakho iyimpahla yakho eyigugu kakhulu.
Umjikelezo Wokuya Esikhathini, i-PMS, Ubuhlungu Bokuya Esikhathini, Ukuqaqamba Kwesikhathi, Ukuya Esikhathini Okungajwayelekile, Impilo Yabesifazane
