He aha ngā mamae o te marama? Ngā tohu, ngā take, me te rongoā

Ko ngā mamae o te marama he whakawhāiti mamae o ngā uaua o tou kopu e puta mai ana i te wā o tō wā. Ko tētahi o ngā wheako tino noa mō te hunga e pā ana ki te wā, e pā ana ki te 90% o ngā wāhine i tētahi wā o o rātou oranga. Ahakoa ka tino kaha te ahua me te whakaroa, ko te mārama ki te mea kei te pēhea tō tinana ka taea te awhina i a koe ki te whakahaere pai ake i a rātou, ā, kia mōhio hoki ki te wā hei rapu atu i te tautoko.

He aha ngā mamae o te marama?

Ko ngā mamae o te marama, e kiia ana ko te dysmenorrhea, he mamae koi, he mamae rānei i roto i tō puku raro me tō uaua i te wā o te wā. Ko tō kopu he uaua e whakawhāiti ana hei awhina i te tuku i tō papanga ia marama, ā, ko ēnei whakawhāiti e hanga ana i te ahua o te mamae e kitea ana e koe.

E rua ngā momo nui o ngā mamae o te marama. Ko te dysmenorrhea matua e tohu ana ki te mamae noa e tīmata ana me ō wā, ā, kāore i puta mai i tētahi atu āhuatanga. Ko te dysmenorrhea tuarua e puta ana ina puta mai ngā mamae i tētahi āhuatanga hauora whakaūauaua penei i te endometriosis, te fibroids rānei.

Ko te mamae e tīmata ana i te rā kotahi, rua rānei i mua i te tīmatanga o tō wā, ā, ka roa pea mō ngā rā tuatahi o te toto. Mō te nuinga o te iwi, ka taea te whakahaere i ngā mamae me ngā rongoā mamae kore-utu me ngā mahi tiaki whaiaro.

He aha ngā tohu o ngā mamae o te marama?

Ka rereke pea te ahua o ngā mamae o te marama mō te katoa, engari he tohu noa e tohu ana kei te haere tō tinana i tōna huringa marama. Ko te mamae e noho ana i roto i tō puku raro, engari ka horapa pea ki ētahi atu wāhi.

Ko ēnei ngā tohu tino noa ka pā pea ki a koe:

• Te mamae koi, te mamae rānei i roto i tō puku raro
• Te mamae e horapa ana ki tō tua raro me ō huha
• Te mamae ngawari, te mamae tonu rānei i roto i tō uaua
• Ngā mamae koi, ngā mamae tere rānei e haere mai ana, e haere atu ana rānei
• Te ruaki, te mamae puku rānei
• Ngā paru ngawari, te korere rānei
• Ngā mamae o te mahunga, te mokemoke rānei
• Te ngenge, te ngāwari rānei

Ko ētahi atu o ngā tohu kaore i te noa, penei i te ruaki, te ngaro o te ngakau, te mamae waewae rānei e haere ana ki raro ki ō waewae. Ko ēnei tohu e pai ake ana i te wā e haere ana tō wā, ā, ka pūmau ngā taumata o te homoni.

He aha ngā take o ngā mamae o te marama?

Ko ngā mamae o te marama e puta mai ana nā te whakawhāiti o tō kopu hei awhina i te tuku i tō papanga ia marama. I te wā o tō wā, ka whakaputa tō tinana i ngā mea rite ki te homoni e kiia ana ko te prostaglandins e whakaohooho ana i ēnei whakawhāiti o ngā uaua, ā, e puta mai ana te mumura.

He maha ngā take ka pā ki te kaha o ō mamae. Ko ngā taumata teitei o te prostaglandins e ārahi ana ki ngā whakawhāiti kaha ake, ka mamae ake. Ko te whakatūwhera o tō cervix (te huarahi pōroiti i waenganui i tō kopu me tō tara) ka pā hoki ki te kaha o te mamae.

Ko ēnei ngā take matua e ārahi ana ki ngā mamae o te marama:

• Ngā taumata teitei o te prostaglandins e puta mai ana ngā whakawhāiti kaha ake o te kopu
• Te cervix pōroiti e uaua ai te haere o te rere o te wā
• Te tau iti, i te mea e pai ake ana ngā mamae me te pakeke me muri i te whānautanga
• Ngā wā taimaha, ngā wā rānei kaore i te noa e hiahia ana ki ngā whakawhāiti kaha ake
• Te hītori whānau o ngā wā mamae
• Te pāpaho, e taea ai te whakaiti i te mamae me te mumura
• Ngā taumata teitei o te ahotea e taea ai te whakapakari i te kite mamae

Ko ngā take tuarua e whakauru ana i ngā āhuatanga penei i te endometriosis, te uterine fibroids, te mate mumura pelvic rānei. Ko ēnei āhuatanga e hiahia ana ki te arotake hauora me ngā tikanga rongoā motuhake.

Nōhea koe me haere ki te taote mō ngā mamae o te marama?

Ko te nuinga o ngā mamae o te marama he mea noa, ā, ka taea te whakahaere i te kāinga, engari i etahi wā ka tohu ratou kei te hiahia tetahi atu mea ki te aro. Me whakapiri atu koe ki tō kaiwhakarato hauora mena ka tino whakaroa ō mamae i ō mahi o ia rā, mena ka kite koe i ngā huringa i tō tauira noa.

Whakaarohia te whakarite i tetahi hui mena ka pā atu ki a koe tetahi o ēnei ahuatanga:

• Te mamae nui kaore e pai ake me ngā rongoā kore-utu
• Ngā mamae e ārai ana i a koe ki te haere ki te mahi, ki te kura, ki ngā mahi noa rānei
• Te mamae e kino ake ana i te wā, kaore i te pai ake
• Te mamae e tīmata ana i muri mai i te ora (muri i te tau 25) i te wā kaore koe i whai i mua
• Ngā wā kaore i te noa me ngā mamae nui
• Te toto nui e ngākau ana i tetahi papanga, te tampon rānei ia haora
• Te mamae i te wā o te moe, te wā i waenganui i ngā wā rānei
• Te kirika, te ruaki, te ngaro o te ngakau rānei me ō mamae

Ko ēnei tohu ka taea te tohu i ngā āhuatanga penei i te endometriosis, te fibroids, te mate rānei e whai hua ana i te rongoā hauora. Ko te aromatawai wawe ka taea te awhina i a koe ki te whiwhi whakaora me te ārai i ngā raruraru.

He aha ngā take morearea mō ngā mamae nui o te marama?

Ahakoa tetahi tangata e pā ana ki te wā ka taea te mamae, he maha ngā take e kaha ake ai te mamae o ō wā. Ko te mārama ki ēnei take morearea ka taea te awhina i a koe ki te whakarite me te rapu i te tiaki tika ina hiahiatia.

Ko ēnei ngā take e whakapiki ake ana i tō tūmanako ki te whiwhi i ngā mamae nui o te marama:

• Ko te noho i raro i te 30 tau te pakeke, i te mea e pai ake ana ngā mamae me te pakeke
• Te tīmatanga o tō wā i te tau 11, iti iho rānei
• Te whai i ngā wā taimaha, ngā wā roa rānei e roa atu ana i te 7 rā
• Te whai i ngā huringa wā kaore i te noa
• Te hītori whānau o ngā wā mamae, ngā āhuatanga whakaūauaua rānei
• Kaore ano koe i hapu, kaore rānei i whānau
• Te pāpaho hikareti, te whakamahi rānei i ngā hua tapeka
• Te noho taumaha iti, te iti rānei o te BMI
• Ngā taumata teitei o te ahotea, ngā wero hauora hinengaro rānei

Ko te whai i ngā take morearea kaore e tikanga ka tino mamae koe, engari ka awhina i te whakamārama he aha i mamae ai ētahi atu i ētahi atu. Ko te nuinga o ēnei take e huri ana i te wā, koia te take e pai ake ai ngā mamae i te wā e pakeke ana koe.

He aha ngā raruraru pea o ngā mamae nui o te marama?

Ahakoa ko ngā mamae o te marama kaore e tino puta mai ngā raruraru hauora nui, ko te mamae nui ka tino pā ki tō kounga ora. Ko te take matua ko te pehea te kaha o te mamae e pā ana ki tō kaha ki te mahi noa i te wā o tō wā.

Ko ngā mamae nui o te marama ka ārahi pea ki ētahi atu raruraru mena kaore i te whakahaere:

• Te ngaro i te mahi, te kura, ngā mahi nui rānei i ia rā
• Te moe kore e pā ana ki tō kaha me tō ngakau
• Te whakapiki ake i te awangawanga, te pouri rānei e pā ana ki te tatari i te mamae
• Te wehe atu i te hapori mai i te karo i ngā mahi i te wā o tō wā
• Te nui o te whakamahinga o ngā rongoā mamae e ārahi ana ki ngā raruraru o te puku
• Te pouri o te whanaungatanga mai i ngā huringa ngakau me ngā whakataurite mahi

I etahi wā, ko ngā mamae nui ka taea te tohu i ngā āhuatanga penei i te endometriosis e taea te pā ki te whānautanga mena kaore i te rongoā. Engari, me te whakahaere tika me te tiaki hauora ina hiahiatia, ka taea e te nuinga o te iwi te kimi i ngā huarahi whai hua ki te whakahaere i to ratou mamae me te pupuri i o ratou mahi noa.

Me pēhea te ārai i ngā mamae o te marama?

Ahakoa kaore e taea e koe te ārai katoa i ngā mamae o te marama i te mea he wāhanga noa tēnei o te huringa wā, ka taea e koe te mahi hei whakaiti i tō kaha. He maha ngā huringa noho me ngā mahi ārai ka taea te awhina i te whakaora i ō wā.

Ko ēnei ngā huarahi whai hua hei whakaiti i te kaha o te mamae o te marama:

• Te whakakori tinana i ia marama hei whakapai ake i te rere o te toto me te whakaiti i te mumura
• Te pupuri i te kai hauora e whai nui ana ki te kāratiuma, te māheniuma, te wītamini D rānei
• Te noho makuku pai, ina koa i te wā o tō wā
• Te whiwhi moe tika me te whakahaere i ngā taumata ahotea
• Te karo i te pāpaho me te whakaiti i te inu waipiro
• Te tango i ngā kaukau mahana, te whakamahi rānei i ngā papanga wera i runga i tō puku raro
• Te mahi i ngā tikanga whakamahinga penei i te manawa hohonu, te yoga rānei
• Te tīmatanga o ngā rongoā anti-mumura i te rā i mua i te tīmatanga o tō wā

Ko ētahi e kite ana ko ngā tikanga whakahaere whānau homoni e awhina ana ki te ārai i ngā mamae nui o te marama mā te whakahaere i ngā taumata homoni me te whakaiti i te whakaputanga o te prostaglandins e puta mai ana te mamae. Kōrero atu ki tō kaiwhakarato hauora mō te mea ka mahi pea tēnei kōwhiringa mōu.

Me pēhea te whakamārama i ngā mamae o te marama?

Ko te whakamārama i ngā mamae o te marama e tīmata ana me te kōrero taipitopito mō ō tohu me tō hītori wā. Ka hiahia tō kaiwhakarato hauora ki te mārama ki te wā e puta mai ana ō mamae, te kaha o rātou, me te mea e awhina ana, e kino ake ana rānei i a rātou.

I te wā o tō hui, ka ui pea tō taote mō ō tauira wā, te kaha o te mamae, me te pehea te pā o ngā mamae ki tō oranga o ia rā. Ka mahi hoki rātou i tetahi whakamātautau uaua hei tirotiro i ngā āhuatanga koretake i roto i ō whatumanawa whakaūauaua.

Ka taea te tūtohutia ētahi atu whakamātautau mena ka whakaaro tō kaiwhakarato ki ngā take tuarua:

• Te ultrasound hei titiro i ngā fibroids, ngā cysts, ngā raruraru hanganga rānei
• Ngā whakamātautau toto hei tirotiro i ngā taumata homoni me te whakakore i ngā mate
• Te MRI mō te whakaahua taipitopito o ō whatumanawa uaua
• Te laparoscopy, he mahi iti hei tirotiro tika i ō whatumanawa uaua

Ko te nuinga o ngā take o te dysmenorrhea matua ka taea te whakamārama i runga i ō tohu me te whakamātautau tinana anake. Ko te whakamātautau whānui e hiahiatia ana i te wā e nui ana ngā mamae, kaore rānei i te noa, kaore rānei e whakautu ki ngā rongoā noa.

He aha te rongoā mō ngā mamae o te marama?

Ko te rongoā mō ngā mamae o te marama e aro ana ki te whakaiti i te mamae me te mumura i te wā e awhina ana i a koe ki te pupuri i ō mahi noa. Ko te nuinga o te iwi e kite ana i te whakaora me te whakakotahitanga o ngā rongoā kore-utu me ngā mahi tiaki whaiaro.

Ko ēnei ngā kōwhiringa rongoā tino whai hua:

• Ngā rongoā anti-mumura kore-steroid (NSAIDs) penei i te ibuprofen, te naproxen rānei
• Te whakamahinga wera mā te whakamahi i ngā papanga wera, ngā kaukau mahana rānei
• Te whakakori ngawari penei i te hikoi, te whakatete rānei
• Te mirimiri i te puku raro me te tua
• Te whakahaere whānau homoni hei whakahaere i ngā taumata homoni
• Ngā rongoā mamae rongoā mō ngā take nui
• Ngā rongoā antispasmodic hei whakaiti i ngā whakawhāiti uaua

Mō te dysmenorrhea tuarua e puta mai ana i ngā āhuatanga, ko te rongoā e aro ana ki te whakatika i te take take. Ka taea pea tenei te whakauru i te rongoā homoni mō te endometriosis, ngā mahi hei tango i ngā fibroids, ngā rongoā mate rānei mō ngā mate pelvic.

Ka taea e tō kaiwhakarato hauora te awhina i a koe ki te whakawhanake i tetahi mahere rongoā whaiaro i runga i ō tohu, tō noho, me tō hītori hauora. He maha ngā iwi e hiahia ana ki te whakamātautau i ngā huarahi rerekē i mua i te kimi i te mea e pai ana mō rātou.

Me pēhea te whakahaere i ngā mamae o te marama i te kāinga?

Ko ngā rongoā kāinga ka tino whai hua ki te whakahaere i ngā mamae o te marama, ā, e mahi ana i te wā e whakakotahitia ana me ngā rongoā kore-utu. Ko te matua ko te kimi i te mea e pai ana mō tō tinana me te tīmatanga o te rongoā i te wā e kitea ana e koe te tīmatanga o ngā mamae.

Ko ēnei ngā rongoā kāinga kua whakamāramahia e taea te awhina i tō mamae:

• Te whakamahinga wera ki tō puku raro mā te whakamahi i te papanga wera, te pounamu wai wera rānei
• Te tango i ngā kaukau mahana me ngā tote Epsom hei whakamahinga i ō uaua
• Te mirimiri ngawari i tō puku raro me tō tua raro
• Te whakamātautau i te whakakori ngawari penei i te hikoi, te yoga ngawari rānei
• Te noho makuku mā te inu i te wai nui me ngā tii tipu
• Te mahi i ngā mahi manawa hohonu hei awhina i te whakahaere i te mamae
• Te whiwhi okiokinga tika me te karo i ngā mahi ahotea ina taea
• Te whakamahi i ngā hinu nui penei i te lavender, te pepa mīnata rānei mō te aromatherapy

Ko ētahi e kite ana i te whakaora me ngā huringa kai penei i te whakaiti i te caffeine, te tote, te huka rānei i te wā o to rātou wā. Ko ētahi atu e whai hua ana i ngā tāpiri penei i te māheniuma, te ngako momona-3 rānei, ahakoa me kōrero koe ki tō kaiwhakarato hauora i mua i te tīmatanga o ētahi atu tāpiri.

Me pēhea te whakarite mō tō hui taote?

Ko te whakarite mō tō hui e awhina ana i te whakarite kia whiwhi koe i ngā korero tino awhina me ngā tūtohu rongoā. Ko te pupuri i ngā tohu me ngā tauira wā i mua i tō haerenga ka hoatu ki tō kaiwhakarato hauora ngā whakaaro nui ki tō āhuatanga.

Ko ēnei ngā mea me whakarite koe i mua i tō hui:

• Te whai i tō huringa wā mō te 2-3 marama, te tohu i ngā rā me ngā tohu
• Te tuhi i ō taumata mamae i te pānga 1-10 i ngā rā rerekē o tō wā
• Te rarangi i ngā rongoā, ngā tāpiri, me ngā rongoā katoa kua whakamātautauhia e koe
• Te tohu i te mea e awhina ana, e kino ake ana rānei i ō mamae
• Te tuhi i ngā pūrongo e hiahia ana koe ki te ui ki tō kaiwhakarato hauora
• Te kawenga i ngā korero mō tō hītori whānau o ngā take hauora whakaūauaua
• Te tuhi i te pehea te pā o ngā mamae ki ō mahi o ia rā me tō kounga ora

Kaua e whakama i te kōrero taipitopito mō ō tohu. Me whai korero tika tō kaiwhakarato hauora hei awhina i a koe, ā, ko te hauora wā he wāhanga noa o te tiaki hauora kua whakangungua rātou ki te whakautu.

He aha te mea nui mō ngā mamae o te marama?

Ko ngā mamae o te marama he wāhanga noa, he whakahaere noa rānei o te huringa wā e pā ana ki te nuinga o te iwi e pā ana ki te wā. Ahakoa kaore e pai te ahua me te whakaroa, ko te mārama ki tō tinana me te whai i ngā rautaki whakahaere mamae whai hua ka taea te awhina i a koe ki te pupuri i ō mahi noa i te wā o tō wā.

Ko te mea nui hei mahara ko te mamae nui e whakaroa ana i ō mahi o ia rā kaore koe e ngākau nui ki te ngākau nui. Kei te wātea ngā rongoā whai hua, mai i ngā rongoā kāinga ngawari ki ngā whakauru hauora, ā, ka taea e tō kaiwhakarato hauora te awhina i a koe ki te kimi i te huarahi tika mō tō āhuatanga.

Me te whakahaere tika me te tiaki, ka taea e te nuinga o te iwi te whakaiti nui i to ratou mamae o te marama me te haere tonu ki te ora i o ratou oranga katoa, ahakoa i o ratou wā. Kaua e whakaroa ki te rapu tohutohu hauora mena ka nui ō mamae, mena ka kite koe i ngā huringa i tō tauira noa.

Ngā pūrongo e ui pinepinetia ana mō ngā mamae o te marama

P1. He mea noa te whai i ngā mamae o te marama ia marama?

Ae, he mea noa te wheako i etahi mamae me tō wā ia marama. Ko te nuinga o te hunga e pā ana ki te wā e whai mamae iti rawa, ā, ko tēnei he tohu kei te mahi noa tō pūnaha whakaūauaua. Engari, mena ka nui ō mamae ki te whakaroa i ō mahi o ia rā, he mea tika te kōrero i ngā kōwhiringa rongoā me tō kaiwhakarato hauora.

P2. Ka taea te kino ake o ngā mamae o te marama i te wā e pakeke ana koe?

Ko te tikanga, ko ngā mamae o te marama e pai ake ana me te pakeke, ina koa i muri i te haputanga me te whānautanga. Engari, mena ka piki ngā mamae, ka tīmata rānei i muri mai i te ora, ka taea tenei te tohu i tētahi āhuatanga penei i te endometriosis, te fibroids rānei. Ko tetahi huringa nui i tō tauira mamae e hiahia ana ki te kōrero me tō kaiwhakarato hauora.

P3. Kei te awhina ngā pire whakahaere whānau ki ngā mamae o te marama?

Ae, ko te whakahaere whānau homoni ka tino whai hua ki te whakaiti i ngā mamae o te marama. Ko ngā pire whakahaere whānau, ngā papanga, ngā mowhiti, me ngā IUD homoni ka taea te awhina mā te whakahaere i ngā taumata homoni me te whakaiti i te whakaputanga o te prostaglandins e puta mai ana te mamae. Ko te nuinga o te iwi e kite ana i o rātou wā e māmā ake ana, ka iti ake te mamae i te wā e whakamahi ana i te whakahaere whānau homoni.

P4. Ka taea te kino ake o te whakakori tinana i ngā mamae o te marama?

Ko te whakakori tinana ngawari ki te noa e awhina ana i te whakaiti i ngā mamae o te marama mā te whakapai ake i te rere o te toto me te tuku i ngā matū whakaora mamae taiao e kiia ana ko te endorphins. Engari, ko te whakakori tinana nui rawa pea ka kino ake ngā mamae mō ētahi. Whakarongo ki tō tinana, ā, pupuri ki ngā mahi ngawari penei i te hikoi, te kaukau, te yoga rānei i te wā o tō wā.

P5. Kia pehea te roa o ngā mamae o te marama?

Ko ngā mamae o te marama e roa ana i te 1-3 rā, ko te nuinga o te kaha i te rā tuatahi, rua rānei o tō wā. Me pai ake te ahua i te wā e haere ana tō wā. Mena ka roa atu ō mamae i te 3 rā, ka haere tonu rānei i tō wā katoa, he mea tika te kōrero atu ki tō kaiwhakarato hauora hei whakakore i ngā āhuatanga.