He aha ngā rerenga wera? Ngā tohu, ngā take, me te rongoā

Ko ngā rerenga wera he ngaru ohorere o te wera nui e horapa ana i tō tinana, e āhei ana te wera me te whero. Ko tētahi o ngā tohu tino noa o te menopause, e pā ana ki te 75% o ngā wāhine i roto i tēnei huringa, ahakoa ka puta i ētahi atu wāhi hoki.

Whakaarohia te rerenga wera hei whakahaere pāmahana o tō tinana e kore e mahi pai ana mō ngā meneti torutoru. Ahakoa ka tino kitea te nui o te pānga ina puta, he wāhanga noa iho o ngā huringa homoni ngā rerenga wera, ā, kāore e tohu ana i tetahi mea kino.

He aha ngā tohu o ngā rerenga wera?

Ka hangaia e ngā rerenga wera tētahi tauira tohu motuhake e mohiotia ana e te nuinga o te iwi i te wa ka pā atu ki a rātou. Ko te tohu tino nui ko te ngāwari o te wera nui e tīmata ana i tō uma, i tō mata rānei, ka horapa atu ki waho.

Ko ēnei ngā mea ka pā atu ki a koe i te wa o te rerenga wera:

• Ngā ngaru ohorere o te wera e horapa ana i tō tinana
• Te wera nui, ina koa i tō mata, i tō kaki, i tō uma
• Te kiri whero, e mahana ana ki te pa
• Te tere o te whiu o te ngakau, te pupuhi rānei
• Ngā āwangawanga, te riri rānei
• Te makariri, te wiri rānei i muri i te heke o te wera
• Te māuiui, te ngenge rānei
• Te ruaki i ētahi wā

Ko te nuinga o ngā rerenga wera ka roa mai i te 30 hēkona ki te 10 meneti, ko te toharite e 4 meneti. Ka whiwhi koe i te maha o ngā wā i te rā, i te wā iti rānei, ā, ka taea te huri i te tauira i te wa.

He aha ngā take o ngā rerenga wera?

Ka puta ngā rerenga wera ina pakaru te pūnaha whakahaere pāmahana o tō tinana, te nuinga na ngā huringa homoni. Ka tino kitea tō hypothalamus, e mahi ana hei whakahaere pāmahana o tō tinana, ka whakaoho i ngā whakautu whakamātao ahakoa kāore koe i te wera rawa.

Ko ngā take tino noa ko:

• Te menopause me te perimenopause na te heke o ngā taumata estrogen
• Te tango o ngā ovaries i mua i te menopause taiao
• Ngā rongoā mate pukupuku penei i te chemotherapy, te radiation rānei
• Ētahi rongoā, tae atu ki ētahi antidepressants
• Ngā mate thyroid e pā ana ki te toenga homoni
• Te ahotea me te manukanuka, ka taea te whakaoho i te whakautu wera o te tinana

Ko ngā take iti ake pea ko ētahi āhuatanga hauora penei i te mate carcinoid, te pheochromocytoma rānei, engari ko ēnei te nuinga ka tae mai me ētahi atu tohu motuhake. Ka taea e tō tākuta te awhina i te whakatau mena ko ō rerenga wera mai i ngā huringa homoni, i tētahi take take rānei.

He aha ngā momo rerenga wera?

Ko ngā rerenga wera te nuinga ka uru ki ngā kāwai e rua, i runga i te wā e puta ai. Ko ngā rerenga wera o te rā ka puta i te wā e ara ana koe, e mahi ana i ō mahi noa.

Ko ngā wera o te po he rerenga wera e puta ana i te wa e moe ana koe, e oho pinepine ana koe i te wera.

Ko ētahi ka pā atu ki ngā rerenga wera ngawari e puta ai te wera iti me te iti o te wera. Ko ētahi atu he wā kino me te wera nui me te kore hāpai e taea te whakakore i ngā mahi o ia rā.

Nōhea te haere ki te tākuta mō ngā rerenga wera?

Me whakarite e koe tētahi whakatau me tō kaiwhakarato hauora mena ka pā nui ngā rerenga wera ki tō kounga ora, ki tō moe rānei. Ahakoa he noa ngā rerenga wera, i ētahi wā ka hiahiatia te tiaki hauora.

Whakapa atu ki tō tākuta mena ka pā atu ki a koe:

• Ngā rerenga wera e whakakore ana i te mahi, te moe, i ngā mahi o ia rā rānei
• Ngā tohu i mua i te 40 tau, i muri i te 60 tau rānei
• Ngā rerenga wera e haere tahi ana me ngā wā koretake, i ētahi atu tohu āwangawanga rānei
• Ngā wera o te po nui e whakamakuku ana i ō kakahu, i ō moenga rānei
• Ngā rerenga wera me te mamae uma, te poto o te manawa, te māuiui rānei
• Ngā tohu e kino haere ana i te wa, kāore rānei e pai ake

Ka taea e tō tākuta te whakau mena ko ō tohu e pā ana ki ngā huringa homoni noa, ki tetahi atu āhuatanga rānei e hiahia ana ki te rongoā. Ka taea hoki e rātou te kōrero mō ngā huarahi hei awhina i te whakahaere pai ake i ō tohu.

He aha ngā take morearea mō ngā rerenga wera?

He maha ngā take ka piki ake ai tō tūponotanga ki te whiwhi rerenga wera, ki te kaha ake rānei. Ko te tau te take nui rawa, i te mea ko te nuinga o ngā rerenga wera ka puta i te perimenopause me te menopause ina heke noa ngā taumata homoni.

Ko ngā take morearea noa ko:

• Ko te noho i waenganui i ngā tau 45-55 i te wa o te menopause taiao
• Te whakapapa whānau o te menopause wawe, i ngā rerenga wera kino rānei
• Te whakakī, ka taea te whakaoho i te menopause i mua
• Te taumaha nui, i te mea ka taea e te ngako tinana nui te pā ki ngā taumata homoni
• Ngā taumata ahotea nui, i ngā mate manukanuka rānei
• Ētahi iwi, me ngā wāhine African American e pā ana ki ngā tohu kino ake
• Te tango o ō ovaries
• Te tango i ētahi rongoā penei i te tamoxifen, i ētahi antidepressants rānei

Ko ngā take morearea iti pea ko ētahi āhuatanga autoimmune, i ngā mate ira rānei e pā ana ki te whakaputa homoni. Heoi, ko ēnei te nuinga ka tae mai me ētahi atu tohu e āhei ana te awhina i ngā tākuta ki te tautuhi i te take take.

He aha ngā raruraru pea o ngā rerenga wera?

Ahakoa kāore ngā rerenga wera i te kino, ka taea e rātou te arahi ki ngā raruraru tuarua e pā ana ki tō oranga katoa. Ko te raruraru tino noa ko te whakakorenga moe, ina koa mai i ngā wera o te po.

Ko ngā raruraru pea ko:

• Te kore moe roa mai i ngā wera o te po
• Te piki o te manukanuka, o te pouri rānei na te ahotea tohu
• Te uaua ki te aro i te mahi, i ngā mahi o ia rā rānei
• Te whakama pāpori e arahi ana ki te motu
• Te pēhanga whanaungatanga na ngā huringa ngākau, i ngā take tata rānei
• Te piki o te morearea o ngā aituā na te ngenge

I ētahi wā, ka taea e ngā rerenga wera nui te whakauru ki te ngau wai mena he nui te wera, kāore rānei te inu wai e tika ana. Ko ētahi ka whara te kiri na te wera pinepine, te whakarereke rānei i ngā kakahu.

Ko te rongo pai ko te nuinga o ngā raruraru ka pai ake ina kite koe i ngā huarahi whai hua hei whakahaere i ō rerenga wera. Ko te mahi tahi me tō kaiwhakarato hauora ka taea te āwhina i te aukati i ēnei raruraru tuarua mai i te whanaketanga.

Me pēhea te aukati i ngā rerenga wera?

Ahakoa kāore e taea e koe te aukati katoa i ngā rerenga wera i te wa o te menopause, ka taea e koe te mahi hei whakaiti i te auau me te kaha. Ko te nuinga o ngā wāhine e kite ana ko te kimi me te karo i ō rātou whakaoho whaiaro ka tino rerekē.

Ko ngā rautaki aukati ko:

• Te pupuri i te taiao makariri me ngā pūmahana, i te whakamātao rānei
• Te kakahu i ngā kakahu māmā, e manawa ana i ngā paparanga
• Te karo i ngā whakaoho e mohiotia ana penei i ngā kai kawa, te caffeine, te waipiro rānei
• Te whakahaere i te ahotea mā ngā tikanga whakahāwea, i te whakaaroaro rānei
• Te pupuri i te taumaha hauora mā te kai me te whakakori tinana
• Te noho makuku i te rā katoa
• Te mutu i te whakakī mena e tika ana
• Te pupuri i te puka tohu hei tautuhi i ngā tauira

Ka taea te awhina motuhake te whakakori tinana, i te mea ka āwhina i te whakahaere i tō pāmahana tinana, ka whakaiti i te ahotea. Heoi, karohia ngā whakakori kaha tata ki te moe i te mea ka taea e rātou te whakaoho i ngā wera o te po.

Me pēhea te tautuhi i ngā rerenga wera?

Ko te tautuhi i ngā rerenga wera he ngāwari te nuinga i runga i tō whakaahuatanga o ngā tohu. Ka ui tō tākuta mō te wā, te auau, me te kaha o ō wā, me tō hītori hauora.

Ka ui pea tō kaiwhakarato hauora mō tō huringa marama, tō whakapapa whānau, ō rongoā, me ētahi atu tohu e pā ana ki a koe. Ka hiahia hoki rātou ki te mohio ki te aha ngā whakaoho o ō rerenga wera, me pēhea te pānga ki tō oranga o ia rā.

I ētahi wā, he whai hua ngā whakamātautau toto hei tirotiro i ngā taumata homoni, ina koa mena kei te pā atu koe ki ngā rerenga wera i te tau kē. Ka taea e tō tākuta te whakamātautau mō te estrogen, te follicle-stimulating hormone (FSH), i ngā homoni thyroid rānei hei whakau i te menopause, i te whakakore rānei i ētahi atu āhuatanga.

I ētahi wā kē ka koretake, kaha rānei ngā tohu, ka hiahiatia pea ngā whakamātautau atu hei whakakore i ētahi atu āhuatanga hauora e taea te puta mai i ngā tohu rite.

He aha te rongoā mō ngā rerenga wera?

Ko ngā whiringa rongoā mai i ngā huringa oranga ki ngā rongoā, i runga i te kaha o ō tohu, me te nui o te pānga ki tō oranga. Ko te nuinga o ngā wāhine e tīmata ana me ngā huarahi kore-hauora i mua i te whakaaro ki te rongoā.

Ko ngā whakarerekētanga oranga ka taea te awhina ko:

• Te kakahu i ngā paparanga ka taea te tango ngāwari
• Te whakamahi i te pūmahana, te pupuri rānei i tō taiao makariri
• Te mahi i ngā whakakori manawa hohonu i te wa o ngā rerenga wera
• Te karo i ngā whakaoho e mohiotia ana penei i ētahi kai, i te ahotea rānei
• Te whakakori tinana, ina koa te yoga, te tai chi rānei
• Te pupuri i te mahinga moe hauora

Ko ngā rongoā hauora ka taea e tō tākuta te tūtohutia ko:

• Te rongoā whakakapi homoni (HRT) mō ngā tohu kino
• Ngā antidepressants iti e taea te whakaiti i te auau o ngā rerenga wera
• Te gabapentin, he rongoā anti-seizure e āwhina ana i ētahi wāhine
• Te clonidine, he rongoā toto e taea te whakaiti i ngā tohu

Ko ngā rongoā tātai penei i te acupuncture, ngā taonga whakaora tipu, i te rongoā whanonga mohio rānei ka taea te whakarato i te whakaora mō ētahi. Kōrero tonu ki tō kaiwhakarato hauora hei whakarite kia haumaru rātou mō tō āhuatanga motuhake.

Me pēhea te whakahaere i ngā rerenga wera i te kāinga?

Ko te whakahaere kāinga e arotahi ana ki te noho makariri, te whakaiti i ngā whakaoho, me te whai rautaki e rite ana ina puta te rerenga wera. Ko te matua ko te whakarite me te mohio ki te aha te mahi pai mō tō tinana.

Ko ngā rautaki whakaora tonu ko:

• Te inu wai makariri, te ngau rānei i ngā kīhi huka
• Te whakamahi i te pūmahana ringa, i te kāpeka makariri rānei i tō kaki
• Te haere ki waho mō te hau hou mena e taea ana
• Te tango i ngā kakahu o waho
• Te manawa hohonu, te whakahaere kia makariri ai tō tinana

Mō ngā wera o te po, pupurihia he karaihe wai huka i tō moenga, whakamahia ngā piyama, ngā moenga rānei e horoi ana i te makuku. Ka taea hoki e te pūmahana iti e tohu ana ki tō moenga te whakarato i te whakaora me te kore e raru tō hoa.

Whakaarohia te pupuri i te whakarerekētanga kakahu i te mahi, i tō waka rānei mō ngā wā wera rawa. Ko te nuinga o ngā wāhine e kite ana ko te whai mahere ka whakaiti i te manukanuka e taea te whakaiti i ngā rerenga wera.

Me pēhea te whakarite mō tō whakatau tākuta?

Ko te haere ki tō whakatau whakarite ka āwhina i tō tākuta ki te mārama pai ake i tō āhuatanga, ki te tūtohutia te rongoā tino tika. Tīmata mā te pupuri i te puka tohu mo te kotahi wiki i mua i tō haerenga.

Kawe mai ngā korero mō:

• Te wā i tīmata ai ō rerenga wera, me te auau o te puta
• Te roa o te roa, me te kaha
• Ngā whakaoho katoa kua tautuhia e koe
• Me pēhea te pānga o ngā tohu ki tō moe, ki ō mahi o ia rā rānei
• Ngā rongoā me ngā taonga katoa e tangohia ana e koe
• Tō hītori marama, me tō whakapapa whānau o te menopause

Tuhia ngā pātai e hiahia ana koe ki te ui, penei i te mea he noa ō tohu, he aha ngā whiringa rongoā ka mahi mō koe, me te wā ka tumanako koe ki te pai ake. Kaua e whakaroa ki te kōrero me pēhea te pānga o ngā rerenga wera ki ō whanaungatanga, ki tō mahi ora rānei.

He aha te mea nui mō ngā rerenga wera?

He wāhanga noa iho o ngā huringa homoni ngā rerenga wera e pā ana ki te miriona o ngā wāhine, ina koa i te wa o te menopause. Ahakoa ka taea te kore hāpai, te whakakore rānei, kāore e kino te nuinga, ka pai ake i te wa.

Ko te mea nui rawa hei mahara ko te whai whiringa koe hei whakahaere i ō tohu. Ahakoa mā ngā huringa oranga, ngā rongoā hauora rānei, he whakakotahitanga rānei o ngā mea e rua, ko te nuinga o ngā wāhine e kite ana i ngā huarahi whai hua hei whakaiti i te pānga o ngā rerenga wera ki ō rātou oranga o ia rā.

Kaua e whakaroa ki te kōrero ki tō kaiwhakarato hauora mō ō tohu. Ka taea e rātou te awhina i a koe ki te whakawhanake i tētahi mahere whaiaro e whakautu ana ki ō hiahia me ō awangawanga motuhake, e whakarite ana ka haere koe i tēnei huringa i te wa e pai ana.

Ngā pātai e ui pinepinetia ana mō ngā rerenga wera

E hā roa ngā rerenga wera i te wa o te menopause?

Ko te nuinga o ngā rerenga wera ka roa mo te 4-5 tau, ahakoa he rerekē tēnei mai i te tangata ki te tangata. Ko ētahi wāhine e pā ana ki a rātou mō ngā marama torutoru, ko ētahi atu pea ka whiwhi rātou mō te 10 tau neke atu rānei. Ko te auau me te kaha e heke ana i te wa i te wa e whakarite ana tō tinana ki ngā taumata homoni iti.

Ka taea e ngā tāne te whiwhi rerenga wera?

Ae, ka taea e ngā tāne te whiwhi rerenga wera, ahakoa he iti ake i ngā wāhine. Ko ngā rerenga wera o ngā tāne te nuinga ka puta na te iti o ngā taumata testosterone, te nuinga mai i ngā rongoā hauora mō te mate pukupuku prostate, te koroheketanga, i ētahi rongoā rānei. Ko ngā tohu rite ki ngā mea e pā ana ki ngā wāhine, tae atu ki te wera ohorere, te wera, te whero rānei.

He kino ake ngā rerenga wera i ētahi wā o te rā?

Ko te nuinga o ngā wāhine e kite ana ko ō rātou rerenga wera e whai ana i ngā tauira, e puta pinepine ana i te ahiahi, i ngā wā ahotea rānei. Ko ngā wera o te po te nuinga ka raru na te mea ka whakakore i te moe. Ko te pupuri i te puka tohu ka taea te awhina i a koe ki te tautuhi i ō tauira whaiaro, ki te whakarite rānei.

Ka taea e te kai te pā ki ngā rerenga wera?

Ka taea e ētahi kai me ngā inu te whakaoho i ngā rerenga wera i ētahi wāhine. Ko ngā whakaoho noa ko ngā kai kawa, te caffeine, te waipiro, me ngā inu wera. I te taha ke, ko ētahi wāhine e kite ana ko ngā kai e whai ana i ngā phytoestrogens, penei i ngā hua soya, ka taea te awhina i te whakaiti i ngā tohu. Ko te matua ko te tautuhi i ō whakaoho whaiaro mā te tirotiro tupato.

Kei te tohu ngā rerenga wera kei te menopause ahau?

He tohu kaha o ngā huringa homoni ngā rerenga wera, engari kāore e tohu ana kei te menopause katoa koe. Ko te nuinga ka tīmata i te perimenopause, ka taea te tīmata i ngā tau maha i mua i te mutu katoa o ō wā. Ka taea e tō tākuta te awhina i te tautuhi i tō tūāhua menopause mā te aromatawai tohu me te whakamātautau homoni mena e hiahiatia ana.