Ese ni iki cya Premenstrual Syndrome? Ibimenyetso, Intandaro, & Ubuvuzi

Premenstrual syndrome (PMS) ni ubwumvikane bw’ibimenyetso by’umubiri n’iby’amarangamutima bibaho mu minsi cyangwa mu byumweru mbere y’uko igihe cyawe cy’ukwezi gitangira. Ntabwo uri kwihumuriza, kandi nturi wenyine – abagore bagera kuri 75% bahura n’uburyo bumwe bwa PMS mu myaka yabo yo kubyara.

Tekereza kuri PMS nk’uburyo umubiri wawe usubiza impinduka z’imisemburo zisanzwe ziba mu gihe cyawe cy’ukwezi. Izi mpinduka za estrogen na progesterone zishobora kugira ingaruka kuri byose, kuva ku marangamutima yawe kugeza ku rwego rw’ingufu zawe. Inkuru nziza ni uko gusobanukirwa ibibaho bishobora kugufasha gucunga ibimenyetso neza.

Ni ibihe bimenyetso bya premenstrual syndrome?

Ibimenyetso bya PMS bigaragara mu minsi 1-2 mbere y’igihe cyawe cy’ukwezi kandi bikarangira igihe cy’ukwezi gitangiye. Ibi bimenyetso bishobora kuva ku bintu bito bituma ubabara kugeza ku bihe bikomeye bigira ingaruka ku mibereho yawe ya buri munsi.

Reka dutangire ku bimenyetso by’umubiri ushobora kubona. Umubiri wawe usubiza impinduka z’imisemburo, bityo rero ni ibisanzwe cyane kumva ububabare muri iki gihe.

• Ububabare cyangwa kubyimba kw’amabere
• Kubyimbagira no kubika amazi
• Umutwe cyangwa migraine
• Umunaniro n’ingufu nke
• Irari ry’ibiribwa, cyane cyane ibinyobwa bisukari cyangwa umunyu
• Ububabare bw’imikaya n’ubw’ingingo
• Impinduka mu buryo bw’igogora nka constipation cyangwa diarrhea
• Kubura ibitotsi
• Kuzana kw’uburwayi bw’uruhu

Izi mpinduka z’umubiri zibaho kuko urwego rw’imisemburo yawe rugenda ruhinduka, ibyo bikaba bishobora kugira ingaruka ku kubika amazi, urwego rw’isukari mu maraso, no kubyimba mu mubiri wawe wose.

Ibimenyetso by’amarangamutima n’ibitekerezo ni ukuri kandi bifite agaciro kimwe n’iby’umubiri. Ubwonko bwawe burakara cyane ku mpinduka z’imisemburo, ibyo bikaba bishobora kugira ingaruka ku marangamutima yawe n’imikorere y’ibitekerezo.

• Guhindagurika k’amarangamutima cyangwa kwihangana gukabije
• Ubwoba cyangwa kumva uremerewe
• Ikiniga cyangwa agahinda
• Gukora ibintu bigoranye
• Kumva ufite amarangamutima menshi cyangwa kurira
• Kwirukana abantu
• Kwiyongera kw’ubushishozi
• Guhinduka mu bushake bw’imibonano mpuzabitsina

Ibuka ko uburambe bwa buri wese butandukanye. Ushobora kugira ibimenyetso bike, cyangwa ushobora kugira byinshi. Ubukana bwayo bushobora kandi guhinduka ukwezi ku kwezi.

Ni iyihe mityo ya syndrome ya premenstrual?

Abaganga benshi bazi ko PMS iri ku rwego runaka aho kuba imyanya itandukanye. Ariko rero, hariho itandukaniro ry’ingenzi rishingiye ku bukana n’ingaruka ku buzima bwawe bwa buri munsi.

PMS isanzwe igaragara kuri 75% by’abagore bafite imihango kandi irimo ibimenyetso bisanzwe twavuze. Ibi bimenyetso biraboneka ariko ntibibangamira cyane akazi kawe, umubano wawe, cyangwa ibikorwa byawe bya buri munsi. Ubusanzwe ushobora kubigenzura uhindura imibereho yawe n’imiti idasaba amabwiriza y’abaganga.

Premenstrual Dysphoric Disorder (PMDD) ni ubwoko bukabije bukorera abagore bagera kuri 3-8%. Ibimenyetso bya PMDD birakabije ku buryo bibangamira cyane imikorere yawe ya buri munsi, imibanire yawe, n’ubuzima bwawe. Iyi ndwara isaba ubufasha bw’abaganga kandi ikunze kugira akamaro mu buvuzi bw’umwihariko.

Ibimenyetso bya PMDD birimo guhinduka gukabije kw’amarangamutima, ubwoba bukabije, kwihangana gukabije, n’ibimenyetso by’umubiri bibangamira ubushobozi bwawe bwo gukora cyangwa kugumana umubano. Niba ukekako ushobora kuba ufite PMDD, ni ngombwa kuvugana n’umuganga ushobora kugufasha kubona ubuvuzi bukwiye.

Ni iki giteza syndrome ya premenstrual?

Impamvu nyakuri ya PMS ntiyumvikana neza, ariko abashakashatsi bizera ko ahanini ifitanye isano n’impinduka z’imisemburo ziba mu gihe cy’imihango. Umubiri wawe unyura mu mpinduka zikomeye z’imisemburo buri kwezi, kandi bamwe mu bagore bagira uburyohe kuri izo mpinduka kurusha abandi.

Dore ibyo tuzi bidindiza ibimenyetso bya PMS. Ibi bintu bikorana, niyo mpamvu PMS ishobora kugaragara nk’ibintu bigoye kandi ikagutera ingaruka mu buryo butandukanye ukwezi ku kundi.

• Impinduka z’imisemburo, cyane cyane impinduka mu mpuzandengo ya estrogen na progesterone
• Impinduka mu buryo ubwonko bukora, cyane cyane mu mpuzandengo ya serotonin
• Impamvu z’umutungo w’ababyeyi zishobora gutuma ugira uburyohe kuri impinduka z’imisemburo
• Ubuke bw’imirire, cyane cyane muri calcium, magnésium, cyangwa vitamine B
• Umuvuduko w’ibibazo hamwe n’uburyo umubiri wawe uhangana n’ibibazo
• Uburyo bwo kuryama n’ubuziranenge
• Ibintu by’ubuzima nko kurya, gukora imyitozo ngororamubiri, no kunywa inzoga

Tekereza ku mubiri wawe nk’urwego rugoye aho buri kintu cyose gifitanye isano. Iyo imisemburo yawe ihinduka, ishobora kugira ingaruka ku buryo ubwonko bukora, bigatuma umerewe nabi, uburwayi, ndetse n’ibyo wifuza kurya.

Bamwe mu bagore bagira uburyohe kuri izo mpinduka zisanzwe. Ibi ntibisobanura ko hari ikintu kibayeho nabi kuri wowe – bisobanura gusa ko umubiri wawe usubiza mu buryo bugaragara ku mpinduka z’imisemburo buri kwezi abagore bose bagira.

Ni ryari ukwiye kubona muganga kubera premenstrual syndrome?

Wagombye gutekereza kubona umuvuzi w’ubuzima niba ibimenyetso bya PMS bikugiraho ingaruka zikomeye mu buzima bwawe bwa buri munsi, mu mibanire yawe, cyangwa mu mikorere yawe.

Igihe kirageze cyo gushaka ubufasha bw’abaganga niba uri mu mimerere imwe muri iyi. Umuganga wawe ashobora kugufasha kumenya itandukaniro hagati ya PMS isanzwe n’ibibazo bikeneye kuvurwa.

• Ibimenyetso bikubuza akazi, amashuri, cyangwa imibanire
• Guhinduka k’imitekerereze bikomeye, bigaragara cyane cyangwa utabasha kubigenzura
• Gutekereza kwibabaza cyangwa kwiyahura
• Ibimenyetso by’umubiri bitavurwa n’imiti igurwa mu maduka
• Ibimenyetso bikomeza igihe kirekire cyangwa bitakira iyo igihe cy’uburumbuke gitangiye
• Ibimenyetso bishya cyangwa bikomeye bikuhangayikishije
• Kugorana gukora ibikorwa bya buri munsi

Ntugatekereze kabiri gusaba ubufasha. Abaganga batojwe kuvura ibibazo by’ubuzima bw’imihango, kandi hari uburyo bwinshi bwiza bwo kuvura buhari. Ukwiriye kumva umeze neza mu gihe cyose cy’imihango yawe.

Ni ibihe bintu byongera ibyago byo kurwara indwara yo mu gihe cy’imihango?

Nubwo umugore wese ufite imihango ashobora kurwara PMS, hari ibintu bimwe na bimwe bishobora gutuma ubona ibimenyetso cyangwa ukabona bikomeye. Gusobanukirwa ibyo bintu bishobora kugufasha gufata ingamba zo guhangana n’ibimenyetso byawe.

Hari ibintu bimwe na bimwe byongera ibyago udashobora guhindura, ariko kumenya ibyo bintu bishobora kugufasha kwitegura no guhangana n’ibimenyetso byawe neza.

• Imyaka – PMS ikunze kugaragara cyane iyo uri mu myaka ya 20 y’ubukure kugeza mu myaka ya 40
• Amateka y’umuryango wa PMS cyangwa indwara zo mu mutwe
• Amateka yawe bwite ya depression, imihangayiko, cyangwa depression nyuma yo kubyara
• Ibyabaye bikomeye mbere cyangwa urwego rwo hejuru rw’umunaniro
• Kubyara abana, cyane cyane gutwita inshuro nyinshi

Ibindi bintu byongera ibyago bifitanye isano n’imibereho yawe n’imigenzo yawe. Inkuru nziza ni uko ushobora guhindura ibyo bintu kugira ngo ugabanye ibimenyetso bya PMS.

• Umunaniro mwinshi cyangwa uburyo bubi bwo guhangana n’umunaniro
• Kubura imyitozo ngororamubiri ya buri gihe
• Umuco mubi wo gusinzira cyangwa kubura ibitotsi bihagije
• Ibiryo birimo ibiryo byakorewe, isukari, cyangwa caffeine
• Kunywa itabi cyangwa inzoga nyinshi
• Kuba uremererwa cyangwa utameze neza
• Imiti imwe n’imwe cyangwa imiti igabanya imisemburo

Kwibuka ko kugira ibyago ntibihamya ko uzagira PMS ikomeye. Abagore benshi bafite ibyago byinshi babasha gucunga ibimenyetso byabo neza bafite uburyo bukwiye n’ubufasha.

Ni ibihe bibazo bishobora guterwa na syndrome ya premenstrual?

Abagore benshi bafite PMS ntibagira ibibazo bikomeye, ariko ni ingenzi kumva ukuntu ibimenyetso bikomeye bitavuwe bishobora kugira ingaruka ku buzima bwawe. Ibibazo by’ingenzi bikunze kuba ingaruka ku mibanire yawe, akazi, n’imiterere y’ubuzima muri rusange.

Dore ibibazo bikunze kugaragara bishobora kuvuka iyo ibimenyetso bya PMS bikomeye cyangwa bitavuwe. Ibi bibazo bikunze kuza buhoro buhoro kandi bishobora kuvurwa neza ukoresheje ubuvuzi bukwiye n’ubufasha.

• Uburakari mu mibanire bitewe n’ihinduka ry’imitekerereze n’uburakari
• Ibibazo by’imikorere mu kazi cyangwa amashuri
• Kwikurura mu mibanire ya sosiyete no kwirinda abantu
• Kwishima cyangwa kwiheba bikabije
• Ibibazo byo gusinzira
• Uburyo butanoze bwo guhangana nka kurya cyane cyangwa gukoresha ibiyobyabwenge
• Kugabanuka kw’icyizere cy’umuntu ubwe n’ikizere

Mu bihe bitoroshye, bamwe mu bagore bashobora kugira ibibazo bikomeye. Ibi bihe bisaba ubuvuzi bw’ihutirwa n’ubufasha bw’umwuga.

• Kwiheba cyane cyangwa gutekereza kwiyahura
• Ibitero by’ubwoba cyangwa guhangayika bikabije
• Kudakora na gato mu gihe cya premenstrual
• Imikorere mibi cyangwa gufata ibyemezo bibi
• Ibibazo bikomeye byo kurya biterwa na PMS

Inkuru nziza ni uko ibibazo byinshi bishobora kwirindwa cyangwa bikavurwa neza hakoreshejwe ubuvuzi bukwiye. Niba ufite ibibazo byo muri ibi, nyamuneka hamagara umuganga ushobora kugufasha gushyiraho gahunda yo gucunga neza.

Uko syndrome ya premenstrual ishobora kwirindwa?

Nta buryo bwo kwirinda burundu PMS kuko bifitanye isano n’imikorere isanzwe y’imisemburo yawe, ariko ushobora gukora byinshi kugira ngo ugabanye uburemere bw’ibimenyetso kandi unagire ubuzima bwiza buri kwezi. Tekereza ko kwirinda ari ukwubaka ubudahangarwa mu mubiri wawe no mu bwenge.

Izi ngamba zo kwitwara mu buzima zagaragaye ko zifasha abagore benshi kugabanya ibimenyetso bya PMS. Ikintu nyamukuru ni ukubikora buri gihe – impinduka nto, buri gihe, zikunda kugira akamaro kurusha impinduka zikomeye.

• Gukora imyitozo ngororamubiri buri gihe, cyane cyane imyitozo yo guhumeka nk’ugenda, koga, cyangwa kugendera kuri velo
• Kurya indyo yuzuye irimo ibiryo byuzuye, imbuto, n’imboga
• Kuryama bihagije (amasaha 7-9 buri joro) kuri gahunda isanzwe
• Kwitwara neza mu gihe cy’umunaniro binyuze mu buryo bwo kuruhuka, gutekereza cyangwa kujya kwa muganga
• Kugabanya ikawa, inzoga, n’ibiryo byakorewe
• Kunywa imiti irimo calcium na magnesium (nyuma yo kubyemererwa na muganga wawe)
• Kunywa amazi ahagije umunsi wose
• Kwandika ibimenyetso byawe kugira ngo umenye imiterere n’ibintu bibitera

Bamwe mu bagore basanga impinduka runaka mu mirire zishobora kubagirira akamaro cyane. Tekereza kugabanya umunyu kugira ngo ugabanye kubyimbagira, kurya ibiryo bike, bikunze, kugira ngo wongere isukari mu maraso, no kurya ibiryo birimo karubone nyinshi.

Kwitwara neza mu gihe cy’umunaniro bikwiye kwitabwaho cyane kuko umunaniro ushobora kongera ibimenyetso bya PMS cyane. Shaka uburyo bwiza bwo guhangana n’ibibazo bya buri munsi, haba binyuze muri yoga, guhumeka, kwandika, cyangwa kuvugana n’inshuti n’umuryango.

Uko syndrome ya premenstrual imenyekana

Nta kizami runaka cya PMS, bityo kuvura bishingiye ku bimenyetso byawe n’igihe byabayeho bijyanye n’igihe cy’ukwezi kwawe. Umuforomokazi wawe azakorana nawe kugira ngo yumve uko wumva kandi akureho izindi ndwara zishobora gutera ibimenyetso nk’ibyo.

Uburyo bwo kubona indwara busanzwe butangira ibiganiro birambuye ku bimenyetso byawe. Muganga wawe azashaka kumenya igihe ibyo bimenyetso biba, ubukana bwabyo, n’uburyo bigira ingaruka ku buzima bwawe bwa buri munsi.

Ushobora gusabwa gukurikirana ibimenyetso byawe byibuze mu mihango ibiri. Ibi bishobora kuba bikubiyemo kwandika ibyo wumva buri munsi, ibimenyetso byawe by’umubiri, impinduka z’imitekerereze, n’uko wumva muri rusange. Abagore benshi basanga gukurikirana gusa bibafasha gusobanukirwa neza imiterere yabo.

Umuforomokazi wawe ashobora kandi gukora isuzuma ry’umubiri no gutegeka ibizamini by’ibanze. Ibi ntibigamije kuvura PMS ubwabyo, ahubwo ni ukureba niba nta kindi kibatera ibyo bimenyetso.

• Isuzuma ryuzuye ry’amaraso kugira ngo barebe niba hari ubumuga bw’amaraso
• Ibizamini byo gusuzuma imikorere ya thyroid
• Ubushobozi bw’isukari mu maraso
• Isuzuma ry’imisemburo niba bibaye ngombwa
• Ibibazo byo gusuzuma ubuzima bwo mu mutwe

Kugira ngo hamenyekane PMS, ibimenyetso byawe bigomba kubaho mu byumweru bibiri mbere y’imihango yawe kandi bikagenda neza mu minsi mike imihango itangiye. Uyu muzingo ugomba gusubiramo byibuze mu mihango ibiri yikurikiranya.

Ni iki kivura syndrome y’imbere y’imihango?

Kuvura PMS ni ukwiharira cyane kuko icyakorera umugore umwe gishobora kutakorera undi. Intego ni ukubona imikorere ikwiye ifasha kumva neza no gukora neza mu gihe cyose cy’imihango.

Abaganga benshi batangira bahindura imibereho no gukoresha imiti idasaba amabwiriza mbere yo kujya mu miti ivurwa na muganga. Ubu buryo busanzwe butanga impumuro nziza hamwe n’ingaruka nke.

Dore imiti isanzwe isabwa, dutangiriye ku miti yoroheje. Muganga wawe azagufasha kumenya imiti ikubereye.

• Guhindura imibereho, harimo imyitozo ngororamubiri ya buri gihe no guhindura imirire
• Imiyege imiti ivura ububabare iboneka mu maduka, nka ibuprofen cyangwa naproxen, ku bimenyetso by’umubiri
• Ibyuzuza calcium na magnésium
• Ibyuzuza vitamine B6 cyangwa vitamine D
• Imiti y’imisemburo igabanya imikorere y’imisemburo
• Imiti yo kuvura ihungabana, cyane cyane SSRIs, ku bimenyetso bikomeye byo mu mutwe
• Imiti ikura amazi mu mubiri ku gihindo gikabije n’amazi menshi mu mubiri
• Umujyanama cyangwa terapi kugira ngo ubone uburyo bwo guhangana n’ibibazo

Ku bagore bafite PMDD cyangwa ibimenyetso bikomeye cyane, bishobora kuba ngombwa kuvurwa cyane. Ibi bishobora kuba birimo imiti runaka yo kuvura ihungabana ifatwa gusa mu gihe cy’iminsi yo mbere y’imihango cyangwa imiti igabanya imisemburo mu bihe bitoroshye.

Ubundi buryo bwo kuvura bamwe mu bagore basanga bufite akamaro harimo acupuncture, massage therapy, imiti y’ibimera nka chasteberry, n’uburyo bwo kuruhuka. Ibyo byose ugomba kubyigiraho muganga wawe mbere yo kubikoresha.

Uko wakwitaho mu rugo mu gihe cy’indwara ya premenstrual syndrome?

Kwitaho mu rugo ni wo musingi w’ubuvuzi bwa PMS ku bagore benshi. Ikintu nyamukuru ni ugutangira ibyo bikorwa mbere y’uko ibimenyetso bisanzwe bitangira no kubikomeza buri gihe mu kwezi.

Kora gahunda yo kwita ku buzima bwawe bwite ifata ibimenyetso by’umubiri n’ibyo mu mutwe. Ntibikenewe ko bigorana – ibikorwa byoroshye, bikomeza buri gihe, akenshi ni byo bitanga ihumure rya nyuma.

Ku bimenyetso by’umubiri, gerageza uburyo bukurikira bworoshye ushobora gushyira mu bikorwa bya buri munsi.

• Shyira ubushyuhe ku nda yawe cyangwa umugongo kubera kubabara no kubabara kw’imikaya
• Koga amazi ashyushye arimo Epsom salts kugira ngo ugabanye kubyimbagira no guhindagurika
• Kora imyitozo ngororamubiri yoroshye cyangwa yoga kugira ngo ugabanye umunaniro w’imikaya
• Nywa amazi ahagije ariko ugomba kugabanya umunyu kugira ngo ugabanye kubyimbagira
• Kora imyitozo ngororamubiri yoroshye nko kugenda cyangwa koga
• Koresha ibintu bikonjesha ku mutwe kubera kubabara
• Kwambara imyenda yoroshye kandi idafunze

Ku bimenyetso byo mu mutwe, shyira imbaraga mu bikorwa bikugoboka kumva uhumuriye kandi ufite ubufasha. Ibuka ko guhinduka kw’imimerere ari ibintu bisanzwe mu gihe cya PMS, kandi kwita ku buzima bwawe ni ingenzi.

• Kora imyitozo yo guhumeka cyangwa gutekereza mu buryo buhamye iminota 10-15 buri munsi
• Komeza gahunda yo kuryama neza, ndetse no mu mpera z’icyumweru
• Suhuza n’inshuti cyangwa umuryango bagufasha
• Kora ibikorwa ukunda, nubwo waba utabishaka
• Andika mu gitabo kugira ngo usobanukirwe ibyiyumvo byawe
• Tega amatwi umuziki utuje cyangwa amajwi y’imiterere
• Kugabanya ibikorwa bituma uhangayika mu gihe cyawe cya premenstrual

Tekereza gukora “ibikoresho bya PMS” bifite ibintu bikugoboka kumva umeze neza – wenda icyayi cy’ibimera, amavuta y’ibimera, igipfukisho gishyushye, imyenda yoroshye, n’urutonde rw’ibikorwa bikuzamura umutima.

Wagomba gutegura gute uruzinduko kwa muganga?

Gutegura uruzinduko kwa muganga bishobora kugufasha guhamya ko ubonye byinshi mu ruzinduko rwawe kandi ukabona ubuvuzi bwiza ku bimenyetso bya PMS. Gutegura gato mbere bishobora gutuma habaho itandukaniro rikomeye mu bwiza bw’ibiganiro byawe.

Tangira ukora isuzuma ry’ibimenyetso byawe byibuze mu mihango ibiri mbere y’uruzinduko rwawe. Aya makuru azaba afite agaciro gakomeye mu gufasha muganga wawe gusobanukirwa uko wabayeho na PMS.

Zana amakuru akurikira kugira ngo ufashe umuvuzi wawe gusobanukirwa neza uko uhagaze.

• Igitabo cy’ibimenyetso byawe birimo amatariki, ibimenyetso, n’ibipimo by’uburemere bwabyo
• Urutonde rw’imiti yose n’ibindi byuzuza ukoresha ubu
• Amakuru yerekeye imihango yawe, harimo uburebure bw’imihango n’umwimerere wayo
• Amateka y’umuryango wawe yerekeye PMS, indwara zo mu mutwe, cyangwa ibibazo by’imisemburo
• Ibibazo ushaka kubaza ku bijyanye n’uburyo bwo kuvura
• Ingero z’uburyo ibimenyetso bigira ingaruka ku buzima bwawe bwa buri munsi, akazi, cyangwa imibanire yawe

Tekereza ku byo wifuza kugeraho uvuye mu ivuriro. Ese icyo uhangayikishijwe cyane ni ibimenyetso by’umubiri, impinduka zo mu mutwe, cyangwa byombi? Ese hari ibikorwa runaka cyangwa ibice by’ubuzima bwawe wifuza kunoza?

Ntukagire ipfunwe ryo kuganira ku kimenyetso icyo ari cyo cyose, uko cyaba kimeze kose. Umuganga wawe wita ku buzima yarabyumvise byose kandi akeneye amakuru arambuye kugira ngo akugireho umumaro. Ibuka ko ubuzima bw’imihango ari igice cy’ingenzi cy’imibereho yawe yose.

Tegereza kuzana inshuti cyangwa umuryango wizeye niba ubona byagufasha kwibuka amakuru cyangwa gutanga inkunga mu gihe cy’isura.

Ni iki kintu gikuru cyo kuzirikana ku ndwara y’imihango?

Ikintu gikomeye cyo gusobanukirwa kuri PMS ni uko ari indwara nyayo, isanzwe, ikora ku bagore benshi, kandi ntugomba kuyihanganira wenyine. Ibimenyetso byawe ni byo, kandi hari uburyo bwinshi butanga umusaruro bwo kuyigenzura no kunoza imibereho yawe.

PMS ibaho mu buryo butandukanye – kuva ku bimenyetso bito bitagaragara kugeza ku bimenyetso bikomeye bigira ingaruka ku mikorere yawe ya buri munsi. Uko waba uri kuri uru rutonde, ubufasha burahari, kandi ukwiye kumva umeze neza mu gihe cyose cy’imihango yawe.

Guhuza impinduka mu mibereho, ubuvuzi bukwiye bw’abaganga igihe bikenewe, no kwita ku mutima wawe bishobora gutanga itandukaniro rikomeye mu buryo bumva PMS. Abagore benshi basanga ko iyo bamenye imiterere yabo kandi bagategura ingamba zifatika zo kuyigenzura, PMS iba iyoroshye cyane.

Ibuka ko uburambe bwa buri mugore kuri PMS butandukanye. Icyakorera inshuti yawe cyangwa mushiki wawe gishobora kutakora kimwe kuri wowe, kandi ibyo ni ibisanzwe. Gira ubumwe nawe ubwawe uko ugerageza kumenya icyakugirira akamaro.

Niba ibimenyetso byawe bigira ingaruka ku mibanire yawe, akazi, cyangwa ibyishimo byawe muri rusange, ntutinde gushaka ubufasha bw’umwuga. Ukwiye gufashwa, kandi abaganga bafite ibikoresho byinshi byo kugufasha kumva neza. PMS iravurwa, kandi urashobora rwose kunoza uko wumva.

Ibibazo bikunze kubaho ku ndwara y’imihango

Q.1 Ibimenyetso bya PMS bisanzwe bitangira igihe kingana iki mbere y’imihango yanjye?

Ibimenyetso bya PMS bisanzwe bitangira ibyumweru 1-2 mbere y’uko imihango yawe itangira, nubwo ibi bishobora gutandukana ukurikije umugore. Bamwe mu bagore babona ibimenyetso hakiri kare nk’igihe cy’ovulation (umunsi wa 14 mu gihe cy’iminsi 28), abandi bakabibona mu minsi mike gusa mbere y’uko imihango itangira.

Ibimenyetso bisanzwe bihera mu minsi mike ya mbere y’imihango yawe, nubwo bamwe mu bagore babona impumuro ikimara gutangira. Niba ibimenyetso byawe bikomeza mu gihe cy’imihango yawe cyangwa bikaba bitakurikiza iyi shusho, birakwiye kubiganiraho n’abaganga bawe.

Q.2 Ibimenyetso bya PMS bishobora guhinduka uko nkura?

Yego, ibimenyetso bya PMS bikunze guhinduka mu myaka yawe y’uburumbuke. Abagore benshi babona ko ibimenyetso biba bigaragara cyangwa bikomeye mu myaka yabo 20 kugeza mu ntangiriro za 40. Ibi birashobora kuba bifitanye isano no guhinduka kw’imikorere y’imisemburo uko ugenda ukura.

Bamwe mu bagore basanga ibimenyetso byabo birushaho kumera neza nyuma yo kubyara, abandi bakabona impinduka mu gihe cya perimenopause igihe urwego rw’imisemburo ruhinduka cyane. Izi mpinduka zisanzwe, ariko niba uhuye n’impinduka zidasanzwe, zikomeye mu buryo bwawe bwa PMS, ni byiza kubimenyesha umuganga wawe.

Q.3 Ese bisanzwe kugira ibimenyetso bitandukanye bya PMS buri kwezi?

Rwose. Bisanzwe cyane ko ibimenyetso byawe bya PMS bishobora guhinduka buri kwezi haba mu bwoko n’ubukomeye. Umuvuduko w’imitekerereze, ireme ry’uburyo bwo kuryama, impinduka mu mirire, imyitozo ngororamubiri, n’ibindi bintu by’ubuzima byose bishobora kugira ingaruka ku buryo wumva PMS buri gihe.

Ushobora kugira ibimenyetso byinshi by’umubiri ukwezi kumwe, hanyuma ukwezi gutaha ukagira ibimenyetso byinshi byo mu mutwe. Hari amezi ashobora kuba adagaragarira cyane, andi akaba agoye kurushaho. Ubu buryo butandukanye ni bumwe mu bimenyetso bisanzwe bya PMS kuri benshi mu bagore.

Q.4. Uburyo bwo kuboneza urubyaro bushobora gufasha mu kurwanya ibimenyetso bya PMS?

Yego, uburyo bwo kuboneza urubyaro bushingiye kuri hormone bushobora kugira akamaro cyane mu gucunga ibimenyetso bya PMS kuri benshi mu bagore. Amapasipuli yo kuboneza urubyaro, ibyo kwisiga, cyangwa ibyo gushyira mu kibuno birimo estrogen na progestin bishobora gufasha mu gutuma hormone zihinduka buhoro buhoro, ibyo bikaba byatuma ibimenyetso bya PMS bigabanuka.

Bamwe mu bagore bagaragaza impinduka zikomeye mu bimenyetso bya PMS by’umubiri n’ibyo mu mutwe iyo bakoresheje imiti yo kuboneza urubyaro. Ariko kandi, abandi bashobora kugira ingaruka mbi zitandukanye, bityo rero, ni ngombwa gukorana n’abaganga bawe kugira ngo umenye uburyo bukubereye.

Q.5. Hari ibiryo bishobora gufasha mu kugabanya ibimenyetso bya PMS?

Yego, ibiryo bimwe na bimwe bishobora gufasha mu kugabanya ibimenyetso bya PMS. Ibiryo bikungahaye kuri calcium (nk’ibikomoka ku mata, imboga z’icyatsi kibisi, n’ibiryo byongerewemo calcium) na magnesium (nk’imbuto z’amavuta, imbuto nto, n’ibinyampeke byuzuye) byagaragaye ko bifasha mu kurwanya ibimenyetso bya PMS mu bushakashatsi bumwe na bumwe.

Ibiryo bikungahaye kuri karubone zikomeye bishobora gufasha mu gutuma isukari mu maraso n’imitekerereze bihoraho, mu gihe ibiryo bikungahaye kuri omega-3 fatty acids (nk’amafi afite amavuta menshi, ama walnuts, na flaxseeds) bishobora gufasha mu kugabanya kubabara no kugabanya ibimenyetso byo mu mutwe. Kugabanya ibiryo biteguwe, caffeine nyinshi, n’inzoga bishobora kandi gufasha abagore benshi kumva bameze neza mu gihe cyabo cya premenstrual.