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Ngati mukumva kutopa masiku ochepa musanabadwe, simuli nokha. Kutopa ndi chimodzi mwazizindikiro za premenstrual syndrome (PMS) ndipo ndizofala kuti azimayi ambiri amatopa patangotsala masiku ochepa kuti ayambe kusamba. Koma ambiri amalakwitsa chifukwa cha ulesi, kudziona ngati otsika kapena kudzipatula pagulu [1] [ziwiri] .
Kumva kutopa kumakhala kovuta kuti mugwire ntchito zanu za tsiku ndi tsiku ndipo nthawi zina zimatha kukhala zopitilira muyeso zomwe zingakulepheretseni ntchito kusukulu kapena kuofesi kapena zina zomwe mumakonda.
Zizindikiro zina za PMS zitha kuperekanso kutopa monga kupindika, kusinthasintha kwamaganizidwe, kupweteka kwa m'mawere, kudzimbidwa, kupweteka mutu, nkhawa, kukwiya komanso kusintha kwa njala [1] .
Zimakhala zachilendo kumva kutopa musanafike nthawi, koma ngati kutopa kwambiri kumatsagana ndi kukwiya, kulira, kukhumudwa komanso kusamva bwino, zitha kukhala chizindikiro cha premenstrual dysphoric disorder (PMDD), mtundu woopsa wa PMS.
Munkhaniyi, tifotokoza zomwe zimayambitsa kutopa nthawi isanakwane komanso maupangiri ochepa oti athane nayo.
Zomwe Zimayambitsa Kutopa Pasanathe Nyengo
Kutopa kusanachitike nthawi kumalumikizidwa ndi kusowa kwa serotonin, neurotransmitter yomwe imathandizira kuwongolera malingaliro anu. Kafukufuku wanena kuti serotonin yakhala ikugwirizanitsidwa ndi kutopa chifukwa cha zovuta zake pogona, kuwodzera komanso kutopa. Nthawi yanu isanayambe, magawo a serotonin amatha kusintha ndipo izi zimatha kuchepa mphamvu zanu, zomwe zimakhudzanso mtima wanu. Komanso, kusowa tulo kumatha kutopa chifukwa cha kuchuluka kwa zizindikilo zina za PMS monga kupweteka mutu, kuphulika komanso kutentha kwa thupi komwe kumatha kuchitika usiku [3] [4] .
Ngakhale sizachilendo kumva kutopa musanafike msambo, mwina simungathe kuchita zochitika zanu za tsiku ndi tsiku mosavuta. Chifukwa chake, talemba pamalangizo okuthandizani kuthana ndi kutopa kwanu musanachitike.
Malangizo Omwe Mungalimbane ndi Kutopa Kwanu Musanachitike
1. Sungani madzi m'thupi lanu
Ndikofunikira kuti thupi lanu lizikhala ndi madzi ambiri chifukwa zimakupangitsani kuti muchepetse kutopa komanso kuti thupi lanu lizizizira. Ngati thupi lanu latha madzi m'thupi mumakhala otopa komanso ogona komanso zitha kukulitsa zizindikilo zanu za PMS. Yesetsani kumwa magalasi osachepera asanu ndi atatu amadzi patsiku [5] .
2. Idyani chakudya chopatsa thanzi
Ndikofunikira kuti muzidya zakudya zopatsa thanzi zomwe zimaphatikizapo zipatso, ndiwo zamasamba ndi mbewu kuti zikupatseni mphamvu. Idyani zakudya monga nthochi, nsomba zamafuta, mpunga wabulauni, mbatata, maapulo, quinoa, oatmeal, yogurt ndi chokoleti chakuda popeza ali ndi mavitamini B, chitsulo, manganese, potaziyamu ndi zina zofunikira m'thupi ndi ma antioxidants. Kudya zakudya izi kumathandizira kukulitsa mphamvu zanu [6] [7] .
3. Muzichita masewera olimbitsa thupi tsiku lililonse
Kafukufuku wofalitsidwa mu Journal of Obstetrics and Gynecology adapeza kuti kuchita masewera olimbitsa thupi pang'ono kungathandize kuchepetsa kutopa, kuchepetsa chidwi komanso kuchepetsa zizindikilo zambiri za msambo. [8] .
4. Yesani njira zina zopumulira
Kuti muwonjezere mphamvu zanu mutha kuyesa njira zopumulira monga masewera olimbitsa thupi, yoga ndi kusinkhasinkha. Kafukufuku adapeza kuti kuchita yoga kungathandize kuchepetsa zizindikiro za PMS kuphatikizapo kutopa [9] .
5. Sungani chipinda chanu chogona
Kuti muthandizidwe kugona bwino usiku, muyenera kuti chipinda chanu chizizizira. Kafukufuku wanena kuti kutentha kwa thupi lanu kumayamba kutsika musanagone ndipo izi zimathandiza kuti mugone msanga. Kugona m'chipinda chozizira kumathandizira kutsitsa kutentha kwa thupi lanu ndikuthandizira kuti thupi lanu lizizizira mwachilengedwe, motero kumakuthandizani kuti mugone mwachangu [10] [khumi ndi chimodzi] .
6. Muzikhala ndi chizolowezi chogona nthawi yabwino
Ndikofunikira kuti mupange chizolowezi chogona musanathe masiku angapo kusamba kwanu kusanachitike. Amayi ambiri amakhala otopa, osinthasintha zinthu, otupa, komanso opweteka m'masiku akutsogola. Pofuna kuchepetsa izi PMS, mutha kusamba mosangalala musanagone, mupite kukagona, kupewa chakudya chambiri musanagone ndikuchepetsa nthawi yanu yotchinga ola limodzi musanagone.
Zindikirani: Kutsatira malangizo omwe atchulidwa pamwambapa kungakuthandizeni kukulitsa mphamvu zanu ndikuchepetsa kutopa. Komabe, ngati mukumvabe kutopa ndipo simukutha kuchita zochitika zanu zatsiku ndi tsiku, muyenera kufunsa dokotala kuti mudzipimire nokha ku PMDD. Kuchiza PMDD kungathandize kuchepetsa zizindikiro zanu, kuphatikizapo kutopa.
Ma FAQ Omwe Amakonda
Q. Ndingaletse bwanji kutopa kwa PMS?
KU . Idyani chakudya chopatsa thanzi, muzichita masewera olimbitsa thupi tsiku lililonse, muzimwa madzi ambiri, muzisunga chipinda chanu mozizira komanso kuti muzikhala ndi nthawi yogona bwino.
Q. Kodi kutopa ndi chizindikiro cha mimba kapena PMS?
KU. Kutopa ndichizindikiro chodziwika bwino cha PMS ndipo ndizofala kwambiri kumayambiriro kwa mimba. Komabe, kutopa kumatha nthawi yanu ikayamba.
Q. Kodi chimachitika ndi chiyani sabata isanakwane msambo wanu?
KU. Mutha kukhala ndi zisonyezo za PMS monga kupweteka mutu, kuphulika, nkhawa, kukwiya komanso kusinthasintha kwa malingaliro m'masiku akutsogola kwanu.
Q. Kodi PMS ingakukwiyitseni?
KU. Inde, PMS ingakupangitseni kukhala wokwiya komanso wokwiya.
