He aha te Mate Tātai-marama? Ngā Tohutohu, Ngā Take, me te Maimoatanga

Ko te mate tātai-marama (PMS) tētahi kohinga o ngā tohu tinana me ngā tohu wairua e puta ana i ngā rā, i ngā wiki rānei i mua i te tīmatanga o tō wā. E kore rawa e whakaaro he whakaaro noa iho nāu, ā, ehara hoki koe i te kotahi anake – tata ki te 75% o ngā wāhine e pā ana ki tētahi momo PMS i roto i ō rātou tau whānau.

Whakaarohia te PMS hei huarahi e whakautu ai tō tinana ki ngā huringa homoni tūturu e puta ana i roto i tō huringa marama. Ka pā ngā rereketanga o te estrogen me te progesterone ki ngā mea katoa, mai i tō ngākau ki ō taumata kaha. Ko te rongo pai, ko te mārama ki te mea kei te pēhea ka āhei ai te whakahaere i ngā tohu kia nui ake te whai hua.

He aha ngā tohu o te mate tātai-marama?

Ka puta ngā tohu PMS i te 1-2 wiki i mua i tō wā, ā, ka ngaro ina tīmata te menstruation. Ka rereke enei tohu mai i ngā raruraru iti ki ngā wheako uaua ake e pā ana ki tō mahi o ia rā.

Tīmata tātou ki ngā tohu tinana ka kite pea koe. Kei te whakautu tō tinana ki ngā huringa homoni, no reira he mea noa te wheako i ētahi mamae i tēnei wā.

• Te ngawari o ngā u, te pupuhi rānei
• Te pupuhi me te pupuri wai
• Ngā mamae o te mahunga, ngā migraines rānei
• Te ngenge me te iti o te kaha
• Ngā hiahia kai, hei tātai mō ngā kai reka, kai tote rānei
• Ngā mamae o ngā uaua me ngā hononga
• Ngā huringa o te pūnaha kai, pēnei i te kōpū kōpuku, te ruaki rānei
• Ngā raruraru moe
• Ngā pupuhi pūkahukahu

Ka puta enei huringa tinana nā te rereketanga o ō taumata homoni, ka pā ai ki te pupuri wai, ki ngā taumata huka toto, ki te mumura puta noa i tō tinana.

He pono, he tika hoki ngā tohu wairua me ngā tohu hinengaro, pēnei i ngā tohu tinana. He māmā te roro ki ngā huringa homoni, ka pā ai ki tō ngākau me ō tauira whakaaro.

• Ngā rerekētanga o te ngākau, te riri rānei e piki haere ana
• Te manukanuka, te ngākau pouri rānei
• Te pouri, te pouri rānei
• Te uaua ki te aro turuki
• Te ngākau māreikore, te ngāwari rānei ki te tangi
• Te whakamāhakatanga i te whānau
• Te piki o te āwangawanga
• Ngā huringa o te hiahia moepuku

Kia mahara ko te wheako o te tangata katoa he rerekē. Pea he torutoru noa ngā tohu kei a koe, he maha rānei. Ka rerekē hoki te kaha i ia marama.

He aha ngā momo mate o mua i te wā?

Ko te nuinga o ngā kaiwhakarato hauora e whakaae ana ko te PMS kei runga i te whānuitanga, ehara i te mea he momo motuhake. Heoi, he whakamārama nui kei reira e whakaū ana i te kaha me te pānga ki tō oranga o ia rā.

Ko te PMS noa e pā ana ki te 75% o ngā wāhine e pāngia ana e te wā, ā, kei roto ētahi tohu noa i kōrerotia e tātou. He kitea ēnei tohu, engari kāore e āwangawanga nui ki tō mahi, ki ō whanaungatanga, ki ngā mahi o ia rā. Ka taea e koe te whakahaere i ētahi whakapainga oranga me ngā rongoā kore-tūtohu.

Ko te mate o mua i te wā (PMDD) he ahua nui ake e pā ana ki te 3-8% o ngā wāhine. He kaha rawa ngā tohu o te PMDD kia āwangawanga nui ai tō mahi o ia rā, ō whanaungatanga, me te kounga o tō oranga. Me whakarongo tēnei āhuatanga ki te tiaki hauora ngaio, ā, he maha ngā painga mai i ngā maimoatanga motuhake.

Ko ngā tohu o te PMDD kei roto ngā huringa ngākau nui, te manukanuka nui, te riri nui, me ngā tohu tinana e āwangawanga ana ki tō kaha ki te mahi, ki te pupuri rānei i ngā whanaungatanga. Ki te whakaaro koe kei a koe pea te PMDD, he mea nui kia kōrero ki te kaiwhakarato hauora e taea ai te awhina i a koe ki te whiwhi i te maimoatanga tika.

He aha te take o te mate o mua i te wā?

Kāore i tino mōhiotia te take tino o te PMS, engari e whakapono ana ngā kairangahau he hono nui atu ki ngā huringa o te homoni e puta ana i roto i tō huringa marama. Ka haere tō tinana i ngā rerenga nui o te homoni ia marama, ā, he nui ake te pānga o ētahi wāhine ki ēnei huringa i ētahi atu.

Koinei ngā mea e mōhiotia ana e pā ana ki ngā tohu PMS. Ka mahi tahi ēnei take, koia te take ka raru te PMS, ā, ka rerekē te pānga ki a koe i ia marama.

• Ngā rerenga o te homoni, inā te huringa o ngā taumata o te estrogen me te progesterone
• Ngā huringa o te matū o te roro, inā te taumata o te serotonin
• Ngā take ira e āhei ai te nui ake o tō pānga ki ngā huringa o te homoni
• Ngā hapa kai, inā te kōhi, te māheni, te wītamini B rānei
• Ngā taumata o te ahotea me te āhua o te whakautu a tō tinana ki te ahotea
• Ngā tauira moe me te kounga
• Ngā take oranga penei i te kai, te whakakori tinana, me te inu waipiro

Whakaarohia tō tinana hei pūnaha uaua kei te hono katoa ngā mea. Ka neke ngā homoni, ka pā ki te matū o tō roro, ā, ka pā te pānga ki tō ngākau, tō moe, tae atu ki ō hiahia kai.

He nui ake te pānga o ētahi wāhine ki ēnei huringa taiao. Kāore tēnei e whakaatu he he tetahi mea ki a koe – he tikanga noa iho te whakautu o tō tinana ki ngā rerenga homoni marama e pā ana ki ngā wāhine katoa.

Nōhea te haere ki te taote mō te mate premenstrual?

Me whakaaro koe ki te haere ki te kaiwhakarato hauora mena he nui te pānga o ō tohu PMS ki tō oranga o ia rā, ki ō whanaungatanga, ki tō mahi rānei. He tokomaha ngā wāhine e mamae ana kaore he take, nā te whakaaro he mea noa iho te PMS nui me whakamanawanui.

Kua tae ki te wā ki te rapu awhina hauora mena kei te pāngia koe e tetahi o ēnei āhuatanga. Ka āhei tō kaiwhakarato hauora te awhina i te wehewehe i waenga i te PMS noa me ngā āhuatanga e hiahia ana ki te rongoā.

• Ngā tohu e āwangawanga ana ki tō mahi, ki tō kura, ki ō whānau rānei
• Ngā huringa āhua nui e āwangawanga ana, kāore rānei e taea te whakahaere
• Ngā whakaaro ki te whakamomori i a koe anō, ki te whakamomori rānei
• Ngā tohu tinana e kore e whakautu ki ngā rongoā kore-tūtohu
• Ngā tohu e roa atu ana i te tikanga, kāore rānei e pai ake ina tīmata mai tō wā
• Ngā tohu hou, ngā tohu rānei e kino ake ana e awangawanga ana koe
• Te uaua ki te mahi i ngā mahi o ia rā

Kaua e whakaroa ki te tono awhina. Kua whakangungua ngā kaiwhakarato hauora ki te whakahaere i ngā āwangawanga hauora o te wā, a he maha ngā rongoā whai hua kei te wātea. E tika ana kia pai tō ahua i roto i tō huringa katoa.

He aha ngā take morearea mō te mate huaketo-wā?

Ahakoa e taea e te wahine e pāngia ana e te wā te wheako i te PMS, ka taea e ētahi take te whakaiti i tō tūponotanga ki te whanake i ngā tohu, ki te wheako rānei i ētahi atu tohu. Ka taea e te mārama ki ēnei take morearea te āwhina i a koe ki te tango i ngā mahi whakapainga hei whakahaere i ō tohu.

Ko ētahi take morearea kaore e taea e koe te whakarereke, engari ka taea e te matauranga te āwhina i a koe ki te whakarite me te whakahaere i ngā tohu kia nui ake te whai hua.

• Te tau – Ka kitea pea te PMS i ngā tau 20 ki ngā tau 40 o mua
• Te hītori whānau o te PMS, o ngā mate āhua rānei
• Te hītori whaiaro o te pouri, o te manukanuka, o te pouri muri i te whānautanga rānei
• Ngā wheako nanakia o mua, ngā taumata ahotea nui rānei
• Te whānau tamariki, te maha o ngā haputanga rānei

Ko ētahi atu take morearea e pā ana ki tō oranga me ō tikanga. Ko te rongo pai ko te nuinga o te wā ka taea e koe te whakarereke i ēnei take hei awhina i te whakaiti i ō tohu PMS.

• Ngā taumata ahotea nui, te kore rānei o te whakahaere ahotea
• Te kore o te whakakori tinana auau
• Ngā tikanga moe kino, te kore rānei o te moe
• Te kai nui i ngā kai whakahaere, te huka, te caffeine rānei
• Te kai hikareti, te inu waipiro nui rānei
• Te taumaha nui, te taumaha iti rānei
• Ētahi rongoā, ngā rongoā horomona rānei

Kia mahara ko te whai i ngā take tūpono kāhore e whakamana ka pāngia koe e te PMS nui. He tokomaha ngā wāhine e whai ana i ngā take tūpono maha e whakahaere pai ana i ō rātou tohu me te huarahi tika me te tautoko.

He aha ngā raruraru pea o te mate premenstrual syndrome?

Ko te nuinga o ngā wāhine e pāngia ana e te PMS kāhore e pāngia e ngā raruraru nui, engari he mea nui kia mōhio koe ki te āhua e pā ai ngā tohu nui kaore i te rongoā ki tō oranga. Ko ngā raruraru matua e pā ana ki te pānga ki ō whanaungatanga, mahi, me te kounga o te ora katoa.

Ko ēnei ngā raruraru tino noa ka puta mai ina nui haere ngā tohu PMS, kāore rānei i te whakahaere. Ka tupu haere ngā take nei, ā, ka taea te whakaoti me te rongoā tika me te tautoko.

• Te pakaru o te whanaungatanga nā ngā huringa ngākau me te riri
• Ngā take mahi, kāinga rānei
• Te wehe atu i te iwi me te tangohanga
• Te manukanuka nui ake, te pouri rānei
• Ngā mate moe
• Ngā tikanga whakaoti kino penei i te nui o te kai, te whakamahinga rānei o te taonga
• Te iti haere o te whakaaro nui ki a koe me te whakawhirinaki

I etahi wā, ka pāngia pea etahi wāhine e ngā raruraru nui ake. Me whai āwhina hauora tonu ēnei āhuatanga me te tautoko ngaio.

• Te pouri nui, ngā whakaaro whakamomori rānei
• Ngā whakaeke manukanuka, te manukanuka nui rānei
• Te kore e taea te mahi i te wā premenstrual
• Ngā whāinga kino, ngā whakatau rānei
• Ngā mate kai nui e whakaohotia ana e te PMS

Ko te rongo pai, ko te nuinga o ngā raruraru ka taea te aukati, te whakapai ake rānei me te rongoā tika. Ki te pāngia koe e tētahi o ēnei take, tēnā whakapā atu ki tētahi kaiwhakarato hauora hei āwhina i a koe ki te whakawhanake i te mahere whakahaere whai hua.

Me pēhea te aukati i te mate premenstrual syndrome?

Ahakoa kaore e taea te aukati katoa i te PMS, na te hono atu ki ō huringa homoni taiao, ka taea e koe te mahi i ngā mahi maha hei whakaiti i te kaha o ngā tohu, me te whakapai ake i tō āhua ia marama. Whakaarohia te aukati hei hanga i te kaha o tō tinana me tō hinengaro.

Kua whakaaturia enei rautaki noho ora hei awhina i te maha o ngā wāhine ki te whakaiti i ō rātou tohu PMS. Ko te matua ko te mau tonu – he iti ngā huringa noa, he pai ake te mahi i ngā huringa nui.

• Te whakakori tinana tūturu, ina koa ngā mahi aerobic penei i te hikoi, te kauhoe, te hikareti rānei
• Te kai i te kai tōtika e whai hua ana i ngā kai katoa, ngā hua, me ngā huawhenua
• Te whiwhi moe tika (7-9 haora ia pō) i runga i te wā whakarite
• Te whakahaere i te ahotea mā ngā tikanga whakahaere, te whakaaroaro, te tohutohu rānei
• Te whakaiti i te caffeine, te waipiro, me ngā kai tukatuka
• Te tango i ngā taapiri kāratiuma me te māheniuma (me te whakaae a tō tākuta)
• Te noho makuku i te rā katoa
• Te aroturuki i ō tohu hei kimi i ngā tauira me ngā mea whakaohooho

Ka kite etahi wāhine he āwhina motuhake ngā huringa kai motuhake. Whakaarohia te whakaiti i te tote hei whakaiti i te pupū, te kai i ngā kai iti ake, te maha atu o ngā kai hei whakau i te huka toto, me te whakauru i ngā kai e whai hua ana i ngā kāreti konupū.

Te whakahaere ahotea e tika ana te aro motuhake na te mea ka kaha ake te kino o ngā tohu PMS. Kimihia ngā huarahi hauora hei whakahaere i ngā pehanga o ia rā, ahakoa mā te yoga, te manawa hohonu, te tuhituhi rangitaki, te kōrero rānei ki ngā hoa me ngā whānau.

Me pēhea te whakatau i te mate syndrome premenstrual?

Kāore he whakamātautau motuhake mō te PMS, na te whakatau i runga i ō tohu me tō rā i te hono atu ki tō huringa marama. Ka mahi tahi tō kaiwhakarato hauora ki a koe ki te mārama ki tō wheako me te whakakore i ētahi atu āhuatanga ka puta mai ngā tohu rite.

Ko te tukanga whakamātautau e tīmata ana i te kōrero taipitopito mō ō tohu. Ka hiahia tō tākuta ki te mohio ki te wā e puta ai ngā tohu, tō rātou kaha, me te āhua o te pānga ki tō oranga o ia rā.

Ka tono pea rātou ki a koe kia aroturuki i ō tohu mo te rua tekau mā wha o ngā huringa o te marama. Ā, pea tēnei te tuhi i te rāpuka o ia rā, e tuhi ana i ō tohu tinana, ngā huringa o te ngākau, me te āhua o tō ngākau. He tokomaha ngā wāhine e kite ana ko te aroturuki anake te āwhina i a rātou ki te mārama pai ake ki ō rātou tauira.

Ka mahi pea hoki tō kaiwhakarato hauora i te whakamātautau tinana, me te tono i ētahi whakamātautau whāinga. Kāore ēnei hei whakamātautau tika mō te PMS, engari hei whakarite kia kaua tetahi atu mea e pā ana ki ō tohu.

• Te taumaha o te toto katoa hei tirotiro i te mate toto iti
• Ngā whakamātautau mahi o te thyroid
• Ngā taumata huka toto
• Ngā aromatawai taumata homoni mēnā e hiahiatia ana
• Ngā patai tātai hauora hinengaro

Mō te whakamātautau PMS, me puta ngā tohu i ngā wiki rua i mua i tō wā, ka pai ake i roto i ngā rā torutoru i te tīmatanga o te menstruation. Me whakahoki tenei tauira mo te rua tekau mā wha o ngā huringa.

He aha te rongoā mō te mate premenstrual syndrome?

He tino whai take te rongoā mō te PMS, nā te mea ko te mea e mahi ana mō tētahi wahine pea kāore e mahi mō tētahi atu. Ko te whāinga ko te kimi i te huinga tika o ngā huarahi e āwhina ana i a koe ki te pai ake te ahua me te mahi pai i roto i tō huringa katoa.

Ko te nuinga o ngā kaiwhakarato hauora e tīmata ana ki ngā whakarerekētanga oranga me ngā whiringa kore-whakahaunga i mua i te neke ki ngā rongoā whakahaunga. E tuku ana tēnei huarahi i te whakaora nui me ngā pānga iti.

Koinei ngā rongoā tino tūtohutia, e tīmata ana i ngā whiringa ngawari. Ka āwhina tō tākuta ki a koe ki te whakatau i te huinga e pai ana mō tō āhuatanga motuhake.

• Ngā huringa oranga ora, tae atu ki te whakakori tinana auau me ngā whakarerekētanga kai
• Ngā rongoā mamae kore-whakahaunga penei i te ibuprofen, te naproxen rānei mō ngā tohu tinana
• Ngā taapiri kārati me te māheniūmu
• Ngā taapiri wītamini B6, wītamini D rānei
• Te whakahaere whānau hormone hei whakataurite i ngā rerekētanga hormone
• Ngā rongoā pouri, inā koa ngā SSRI, mō ngā tohu ngākau nui
• Ngā diuretics mō te pupū nui me te pupū wai
• Te tohutohu, te whakaora rānei hei whakawhanake i ngā rautaki whakahaere

Mō ngā wāhine e pangia ana e te PMDD, e ngā tohu kino rawa rānei, pea ka hiahiatia ngā maimoatanga kaha ake. Ā, ka uru pea ēnei ki ngā rongoā pouri motuhake e inu ana i te wā o mua i te wā, i ngā rongoā whakakore hormone rānei i etahi wā.

Ko ētahi atu rongoā e kitea ana e ētahi wāhine he whai hua, ko te acupuncture, te maimoatanga mīhini, ngā taapiri otaota penei i te chasteberry, me ngā tikanga whakahaumaru. Kōrerohia tonu ēnei kōwhiringa ki tō kaiwhakarato hauora i mua i te whakamātautau.

Me pēhea te tango i te maimoatanga kāinga i te wā o te mate premenstrual?

Ko te maimoatanga kāinga te turanga o te whakahaere PMS mō te nuinga o ngā wāhine. Ko te matua ko te tīmata i ēnei rautaki i mua i te tīmatanga o ō tohu, ā, kia mau tonu i te marama katoa.

Waihangahia he mahinga tiaki-whaiaro e whakautu ana ki ngā tohu tinana me ngā tohu ngākau. Kāohore e hiahiatia kia uaua – ko ngā mahi ngāwari, mau tonu te tuku i te whakaora nui.

Mō ngā tohu tinana, whakamātautauhia ēnei huarahi ngawari e taea ai te whakauru ngāwari ki tō mahi o ia rā.

• Whakamahia te wera ki tō kopu, ki tō tua rānei mō te mamae me te mamae uaua
• Tangohia ngā kaukau mahana me ngā tote Epsom hei whakaiti i te pupū me te pehanga
• Whakamātautauhia te whakatete ngawari, te yoga rānei hei whakaora i te pehanga uaua
• Kia makuku, engari kia iti te tote hei whakaiti i te pupū
• Neke atu ki te whakakori ngawari penei i te hikoi, te kauhoe rānei
• Whakamahia ngā kāpeka makariri mō ngā mamae o te mahunga
• Kakahu kakahu ngawari, kōtiti

Mō ngā tohu ā-wairua, arotahi ki ngā mahi e āwhina ana i a koe ki te tū maia me te tautoko. Kia mahara ko ngā huringa ngākau he wāhanga noa iho o te PMS, ā, he mea nui te aroha ki a koe.

• Whakamahia te manawa hohonu, te whakaaroaro rānei mō ngā meneti 10-15 ia rā
• Whakamanahia ngā wā moe, ahakoa i ngā wiki mutu
• Hononga atu ki ngā hoa tautoko, ki ngā whānau rānei
• Whakauru ki ngā mahi e pai ana koe, ahakoa kaore koe e hiahia ki te mahi
• Tuhi i roto i te puka tuhituhi hei tukatuka i ngā kare-a-roto
• Whakarongo ki te waiata mārama, ki ngā āhuarangi taiao rānei
• Whakaitihia ngā mahi whakawātea i tō wā premenstrual

Whakaarohia te hanga i tetahi “pūkete PMS” me ngā taonga e āwhina ana i a koe ki te pai ake – pea he tii whakaora, ngā hinu nui, he papatahi whakamahana, ngā kakahu whakamāhā, me te rārangi o ngā mahi e whakaara ana i tō ngākau.

Me pēhea te whakarite mō tō hui ki te taote?

Ko te whakarite mō tō hui ki te taote ka āwhina i te whakarite kia whiwhi koe i te hua nui rawa atu i tō haerenga, ā, kia whiwhi koe i te tiaki pai rawa atu mō ō tohu PMS. He iti te whakarite i mua ka taea te whakarereke nui i te kounga o tō uiui.

Tīmata mā te aroturuki i ō tohu mo te rua tekau mā wha o ngā huringa marama i mua i tō hui. Ko ēnei mōhiohio ka tino whai hua ki te āwhina i tō taote ki te mārama ki tō wheako motuhake ki te PMS.

Kawe mai i ngā mōhiohio e whai ake nei hei āwhina i tō kaiwhakarato hauora ki te mārama katoa ki tō āhuatanga.

• He rāpoi tohu taipitopito tae atu ki ngā rā, ngā tohu, me ngā tohu āhuatanga
• Rārangi o ngā rongoā me ngā taapiri katoa e inu ana koe i tēnei wā
• Mōhiohio mō tō huringa marama, tae atu ki te roa o te huringa me te rere
• Te hītori whānau o te PMS, ngā mate ngākau, ngā take hormonal rānei
• Ngā pūrongo e hiahia ana koe ki te uiui mō ngā whiringa maimoatanga
• Ngā tauira o te āhua o ngā tohu ki tō oranga o ia rā, ki te mahi, ki ngā hononga rānei

Whakaarohia ngā mea e hiahia ana koe kia tutuki mai i te rongoā. Ko te aha te mea nui rawa atu e awangawanga ana koe? Ngā tohu tinana rānei, ngā huringa ngakau rānei, ngā mea tokorua rānei? He mahi motuhake rānei, he āhuatanga rānei o tō oranga e hiahia ana koe kia pai ake?

Kaua e whakama ki te kōrero mō tetahi tohu, ahakoa pehea te whaiaro o te ahua. Kua rongo katoa te kaiwhakarongo hauora o te iwi ki ēnei mea katoa, ā, e hiahia ana ia ki ngā korero katoa hei āwhina pai i a koe. Kia mahara, he wāhanga nui te hauora o te marama i roto i tō oranga katoa.

Whakaarohia te kawe mai i tētahi hoa whakawhirinaki, i tētahi mema whānau rānei, ki te whakaaro koe ka āwhina tēnā ki te mahara ki ngā korero, ki te whakarato rānei i te tautoko i te wā o te whakaritenga.

He aha te mea nui e tangohia ana e pā ana ki te mate premenstrual?

Ko te mea nui rawa atu hei mārama ki te PMS, he āhuatanga pono, he noa, e pā ana ki te mano o ngā wāhine, ā, kaua e mamae anake koe. He tika ngā tohu o te mate, ā, he maha ngā huarahi whai hua hei whakahaere i ā rātou, hei whakapai ake hoki i te kounga o tō oranga.

E noho ana te PMS i runga i te whānuitanga – mai i ngā tohu ngawari kaore i te kitea rawa ki ngā tohu nui e pā ana ki tō mahi o ia rā. Kei hea rānei koe i tenei whānuitanga, kei te wātea te āwhina, ā, e tika ana kia pai te ahua o koe i roto i tō huringa marama katoa.

Ko te whakakotahitanga o ngā huringa noho ora, te rongoā hauora tika ina hiahiatia, me te atawhai whaiaro ka taea te whakarereke nui ki te āhua o tō wheako PMS. He tokomaha ngā wāhine e kite ana, i te wā ka mārama rātou ki ā rātou tauira, ka whakawhanake i ngā rautaki whakahaere whai hua, ka nui ake te whakahaere o te PMS.

Kia mahara he motuhake te wheako o ia wahine ki te PMS. Ko te mea e mahi ana mō tō hoa wahine, mō tō tuahine rānei, kaore pea e mahi i te ara kotahi mōu, ā, he mea noa katoa tēnā. Kia manawanui ki a koe ano i te wā e rapu ana koe i te mea e āwhina ana i a koe kia pai ake te ahua.

Mēnā kei te pā te mamae o te tinana ki ō whanaungatanga, mahi, te harikoa whānui rānei, tēnā, kaua e whakaroa ki te rapu awhina ngaio. E tika ana kia tautokohia koe, ā, he maha ngā taputapu kei ngā kaiwhakarato hauora hei āwhina i a koe kia pai ake te ahua.

Pātai maha e ui ana mō te mate o mua i te wā

Q.1 Kia pehea te roa i mua i taku wā e tīmata ai ngā tohu o te mate o mua i te wā?

E te nuinga, ka tīmata ngā tohu o te mate o mua i te wā i te 1-2 wiki i mua i te tīmatanga o tō wā, ahakoa ka rerekē tēnei i te wahine ki te wahine. Ka kite etahi wahine i ngā tohu i te wā o te ovulation (tata ki te rā 14 o te huringa 28-rā), ka kite ētahi atu i ngā rā torutoru i mua i te tīmatanga o te menstruation.

Ka ngaro ngā tohu i roto i ngā rā tuatahi o tō wā, ahakoa ka kite etahi wahine i te whakaora i te wā tonu e tīmata ai tō rātou wā. Ki te haere tonu ō tohu i roto i tō wā, kāore rānei e whai i tēnei tauira, he mea tika kia kōrero ki tō kaiwhakarato hauora.

Q.2 Ka taea te whakarerekē o ngā tohu o te mate o mua i te wā i te wā e koroheke ake ana au?

Āe, ka whakarerekē ngā tohu o te mate o mua i te wā i roto i ō tau whakaputa uri. Ka kite te nuinga o ngā wāhine kei te kitea ake, kei te kaha ake rānei ngā tohu i roto i ō rātou tekau tau rua tekau mā iwa ki ngā tekau tau wha tekau. He mea tika pea tenei ki te whakarerekē o te ngawari o te homoni i te wā e koroheke ana koe.

Ka kite etahi wāhine i te pai ake o ō rātou tohu i muri i te whānau tamariki, ka kite ētahi atu i ngā whakarerekētanga i te wā o te perimenopause ina ka pēnei ake te taumata o te homoni. He mea noa ēnei whakarerekētanga, engari ki te pāngia koe e ngā whakarerekētanga ohorere, kaha o tō tauira mate o mua i te wā, he pai kia tirotiro ki tō kaiwhakarato hauora.

Q.3 He mea noa te whai i ngā tohu rerekē o te mate o mua i te wā i ia marama?

Āe rawa. He mea tino noa te rerekē o ō tohu mate o mua i te wā i ia marama i roto i te momo me te kaha. Ka taea e ngā taumata ahotea, te kounga moe, ngā whakarerekētanga kai, ngā tikanga whakakori tinana, me ētahi atu āhuatanga o te ora te pānga ki te āhua o tō wheako i te mate o mua i te wā i ia huringa.

I tetahi marama pea ka nui ngā tohu tinana, ā, i te marama e whai ake nei ka nui ngā tohu ā-wairua. He iti pea ngā tohu i etahi marama, ā, i etahi atu ka uaua ake. Ko te rerekētanga nei he wāhanga noa iho o te wheako PMS mō te tini o ngā wāhine.

Q.4 Ka āwhina te whakahaere whānau ki ngā tohu PMS?

Ae, ka tino whai hua te whakahaere whānau ā-hōmona ki te whakahaere i ngā tohu PMS mō te tini o ngā wāhine. Ka āwhina ngā pire whakahaere whānau, ngā papatahi, ngā mowhiti rānei e wātea ana te estrogen me te progestin ki te whakamarie i ngā rerekētanga o te hōmona e whakaoho ana i ngā tohu PMS.

Ka kite etahi wāhine i te whakapainga nui i ngā tohu PMS ā-tinana me ā-wairua i te whakamahinga o ngā rongoā ā-hōmona. Heoi, ka rere ke pea ngā pānga o ētahi atu, no reira he mea nui kia mahi tahi koe me tō kaiwhakarato hauora kia kitea te whiringa tika mōu.

Q.5 He kai kei reira e āwhina ai ki te whakaiti i ngā tohu PMS?

Ae, ka āwhina pea etahi kai ki te whakaiti i ngā tohu PMS. Kua whakaaturia mai i etahi rangahau ko ngā kai e whai kōparai ana (pēnei i ngā hua waiū, ngā rau kakariki, me ngā kai kua whakakikīhia) me te magnesium (pēnei i ngā nati, ngā purapura, me ngā witi katoa) ka āwhina ki ngā tohu PMS.

Ka āwhina ngā kāreti konupūru ki te whakau i te huka toto me te ngākau, i te wā e āwhina ana ngā kai e whai ngako ngako-3 ana (pēnei i ngā ika momona, ngā nati walnut, me ngā purapura flax) ki te whakaiti i te mumura me ngā tohu ngākau. Ko te whakaiti i ngā kai tukatuka, te caffeine nui, me te waiūka ka āwhina hoki i te tini o ngā wāhine kia pai ake te ahua i o rātou wā premenstrual.