Uyini i-Premenstrual Syndrome? Izimpawu, Izimbangela, & Ukwelashwa

I-Premenstrual syndrome (PMS) iwumbhoshongo wezimpawu zomzimba nezingqondo ezivela ezinsukwini noma emaviki ngaphambi kokuthi kuqale isikhathi sakho. Akulona uqobo, futhi awuwedwa – cishe amaphesenti angu-75 abesifazane ababhekana nohlobo oluthile lwe-PMS phakathi neminyaka yabo yokuzala.

Cabanga nge-PMS njengendlela yomzimba wakho yokuphendula ekuguqukeni kwemikhiqizo ye-hormone okuvela ngesikhathi sesikhathi sakho. Lezi zinguquko ze-estrogen ne-progesterone zingathinta konke kusukela emoyeni wakho kuya emazingeni amandla. Izindaba ezinhle ukuthi ukuqonda ukuthi kwenzekani kungakusiza uphathe izimpawu ngokuphumelelayo.

Ziyini izimpawu ze-premenstrual syndrome?

Izimpawu ze-PMS zivame ukuvela emavikini angu-1-2 ngaphambi kwesikhathi sakho bese zinyamalala uma kuqala ukuphuza. Lezi zimpawu zingaba yinto encane ecasulayo kuya ekuhlangenwe nakho okunzima okukuthinta umkhuba wakho wansuku zonke.

Masiqale ngezimpawu zomzimba ongazibona. Ukuphendula komzimba wakho ekuthuthukeni kwe-hormone, ngakho-ke kuyinto evamile ukuhlupheka ngalesi sikhathi.

• Ubuhlungu noma ukukhula kwamabele
• Ukukhukhumela nokugcinwa kwamanzi
• Izinhlungu zikhanda noma i-migraine
• Ukukhathala namandla aphansi
• Ukufisa ukudla, ikakhulukazi ukudla okumnandi noma okunosawoti
• Ubuhlungu bemisipha nobuhlungu bezingxenye zomzimba
• Ukushintsha kokudla njengokuboshwa noma isifo sohudo
• Ukuphazamiseka kokulala
• Ukukhishwa kwama-acne

Lezi zinguquko zomzimba zenzeka ngoba amazinga akho e-hormone aguquka, okungathinta ukugcinwa kwamanzi, amazinga e-shuga egazini, nokutheleleka kulo lonke umzimba wakho.

Izimpawu zozwela nomqondo ziyiqiniso futhi ziyasebenza njengezimpawu zomzimba. Ubuchopho bakho buzwela ekuthuthukeni kwe-hormone, okungathinta isimo sakho sengqondo namasu akho okucabanga.

• Ukushintshashintsha kwesimo sengqondo noma ukucasuka okukhulu
• Ukukhathazeka noma ukuzizwa ugcwele
• Usizi noma ukudabuka
• Ubunzima bokuqonda
• Ukuzizwa unomzwelo kakhulu noma ukukhala
• Ukukhipha emiphakathini
• Ukuncipha kokubekezelela ukucindezeleka
• Ukushintsha kokuthanda ucansi

Khumbula ukuthi isipiliyoni sabo bonke sihlukile. Ungaba nezimpawu ezimbalwa nje, noma ungaba neziningi. Ubukhulu bungashintsha nenyanga.

Imikhakha yesifo se-premenstrual syndrome yini?

Odokotela abaningi bayabona i-PMS njengoba ikhona esigabeni esithile kunokuba kube nemikhakha ehlukile. Noma kunjalo, kunezici ezibalulekile eziqondene nobukhulu nengxenye ekuphileni kwakho kwansuku zonke.

I-PMS ejwayelekile ithonya cishe i-75% lwabesifazane abaphethwe yinyanga futhi ihlanganisa izimpawu ezivamile esizixoxile. Lezi zimpawu ziyaphawuleka kodwa aziphazamisi kakhulu umsebenzi wakho, ubuhlobo bakho, noma imisebenzi yakho yansuku zonke. Uvame ukukwazi ukuziphatha ngokushintsha indlela yokuphila kanye nezinye izinto ongazithenga ngaphandle kwelayisensi.

I-Premenstrual Dysphoric Disorder (PMDD) iyifomu eliqine kakhulu elithonya cishe i-3-8% lwabesifazane. Izimpawu ze-PMDD ziqine ngokwanele ukuphazamisa kakhulu ukusebenza kwakho kwansuku zonke, ubuhlobo bakho, kanye nekhwalithi yokuphila. Lesi simo sidinga ukunakekelwa kwezokwelapha okuqeqeshwe kahle futhi sivame ukuzuza ekwelapheni okuqondile.

Izimpawu ze-PMDD zihlanganisa ukushintshashintsha kwesimo sengqondo okuqine, ukukhathazeka okukhulu, ukucasuka okuphawulekayo, kanye nezimpawu zomzimba eziyenza ungakwazi ukusebenza noma ugcine ubuhlobo. Uma ucindezela ukuthi ungaba ne-PMDD, kubalulekile ukukhuluma nodokotela ongakusiza ukuthi uthole ukwelashwa okufanele.

Yini ebangela i-premenstrual syndrome?

Imbangela eqondile ye-PMS ayiqondakali ngokuphelele, kodwa abacwaningi bakholelwa ukuthi ikakhulukazi ihlobene nezinguquko ze-hormonal ezivela phakathi nesikhathi sakho sokuya esikhathini. Umuthi wakho uya ngezinguquko ezinkulu ze-hormone njalo ngenyanga, futhi abanye abesifazane banesizwelo kakhulu kulezi zinguquko kunabanye.

Nanku esikwaziyo ukuthi yini ehlanganyela ezimpahleni ze-PMS. Lezi zinto zisebenza ndawonye, kungakho i-PMS ingazizwa ilukhuni kangaka futhi ikuthinte ngendlela ehlukile inyanga ngenyanga.

• Ukuhlukahluka kwe-hormone, ikakhulukazi izinguquko emazingeni e-estrogen ne-progesterone
• Izingqungqulu ze-kemistri yengqondo, ikakhulukazi emazingeni e-serotonin
• Izinto zofuzo ezingakwenza ube nesizwelo kakhulu ezingqungqwini ze-hormone
• Ukwehluleka kokudla, ikakhulukazi ku-calcium, i-magnesium, noma ama-vitamin B
• Amazinga engcindezi nokuthi umzimba wakho uyaphendula kanjani ekucindezelekeni
• Izindlela zokulala nekhwalithi
• Izinto zokuphila njengokudla, ukuzivocavoca, nokusetshenziswa kotshwala

Cabanga ngomzimba wakho njengesistimu ehlukahlukene lapho konke kuhlangene. Uma ama-hormone akho eguquka, angathinta i-kemistri yengqondo yakho, okuthinta isimo sakho sengqondo, ukulala, ngisho nokukhanuka kokudla.

Abanye abesifazane banesizwelo kakhulu kulezi zinguquko zemvelo. Lokhu akusho ukuthi kukhona okungalungile ngawe – kusho nje ukuthi umzimba wakho uyaphendula ngokucacile ekuhlukahlukenini kwe-hormone yenyanga yonke abesifazane abakubhekana nayo.

Nini okumele ubheke udokotela nge-premenstrual syndrome?

Kufanele ucabange ukuya kudokotela uma izimpahlanzima zakho ze-PMS zithinta impilo yakho yansuku zonke, ubuhlobo, noma ukusebenza kwakho. Abesifazane abaningi bahlupheka ngokungadingeki ngoba bacabanga ukuthi i-PMS enzima yinto abamele bayithwale.

Sekuyisikhathi sokuthola usizo lokuthi udokotela uma ubhekene nanoma yiziphi lezi zimo. Udokotela wakho angakusiza ukwahlukanisa phakathi kwe-PMS evamile nezinqubo ezidinga ukwelashwa.

• Izimpawu eziphazamisa umsebenzi wakho, isikole, noma ubuhlobo
• Ukushintshashintsha okukhulu kwesimo sengqondo okubukeka kukhulu noma okungenakulawulwa
• Imicabango yokulimaza uqobo noma ukuzibulala
• Izimpawu zomzimba ezingaphenduli ekuwelapheni okuthengwa ngaphandle kwesikripthi
• Izimpawu ezithatha isikhathi eside kunokujwayelekile noma ezingaphucuki lapho isikhathi sakho siqala
• Izimpawu ezintsha noma ezibi kakhulu ezikukhathazayo
• Ubunzima ekusebenzeni emisebenzini yakho yansuku zonke

Unganqikazi ukufuna usizo. Abahlinzeki bezempilo bayeqeqeshwe ukubhekana nezinkinga zempilo yokuya esikhathini, futhi kunezindlela eziningi zokwelapha ezisebenza kahle ezitholakalayo. Ufanele uzizwe ukhulu kuyo yonke imijikelezo yakho.

Iyini imikhawulo yokusabela kwangaphambi kwesikhathi?

Nakuba noma iyiphi owesifazane oya esikhathini angaba ne-PMS, izici ezithile zingakwenza kube lula ukuthola izimpawu noma uzizwe kakhulu. Ukuqonda le mikhawulo kungakusiza ukuthi uthathe izinyathelo ezisebenzayo zokuphatha izimpawu zakho.

Eminye imikhawulo ongayishintshi, kodwa ukwazi kungakusiza ukulungiselela nokuphatha izimpawu ngokuphumelelayo.

• Ubudala – I-PMS ivame ukubonakala kakhulu eminyakeni yakho engu-20 kuya kwengu-40
• Umlando womndeni we-PMS noma izifo zengqondo
• Umlando siqu wokucindezeleka, ukukhathazeka, noma ukucindezeleka ngemuva kokubeletha
• Imiphumela ebuhlungu yangaphambili noma amazinga aphezulu engcindezi
• Ukuba nezingane, ikakhulukazi ukukhulelwa okuningi

Eminye imikhawulo ihlobene nendlela yakho yokuphila nemikhuba. Izindaba ezimnandi ukuthi uvame ukushintsha le mikhawulo ukuze usize ukunciphisa izimpawu zakho ze-PMS.

• Amazinga aphezulu engcindezi noma ukuphathwa okubi kwengcindezi
• Ukwehluleka kokuzivocavoca njalo
• Imikhuba yokulala embi noma ukulala okungenele
• Ukudla okunokudla okucutshunguliwe, ushukela, noma ikhofi
• Ukubhema noma ukusetshenziswa okukhulu kotshwala
• Ukuba sisindayo noma isisindo esincane
• Imithi ethile noma izithasiselo ze-hormonal

Khumbula ukuthi ukuba nezici ezingozi akusho ukuthi uzoba ne-PMS enzima. Abesifazane abaningi abanazo izici eziningi ezingozi baphatha izimpawu zabo ngempumelelo ngendlela efanele nangesekelo.

Ziyini izinhlanganisela ezingaba khona ze-premenstrual syndrome?

Abesifazane abaningi abanayo i-PMS ababhekani nezinhlanganisela ezinkulu, kodwa kubalulekile ukuqonda ukuthi izimpawu ezinzima ezingaphathwa zingathinta kanjani impilo yakho. Izinhlanganisela eziyinhloko zivame ukubandakanya umthelela ebuhlotsheni bakho, emsebenzini, nasezingeni lonke lempilo.

Nawa amanye ama-complications avamile angase aphucule uma izimpawu ze-PMS zinzima noma zingaphathwa. Lezi zinkinga zivame ukuphucuka kancane kancane futhi zingaxazululwa ngokwelashwa okuqondile nangesekelo.

• Ukungezwani ebuhlotsheni ngenxa yokushintsha kwesimo sengqondo nokucasuka
• Izinkinga zokusebenza emsebenzini noma esikoleni
• Ukuzihlukanisa nabantu nokuzisula
• Ukukhathazeka okukhulu noma ukucindezeleka
• Ukungazinzi kokulala
• Izindlela zokubhekana nezinkinga ezingaphilile njengokudla okungaphezu kwalokho noma ukusebenzisa izidakamizwa
• Ukuthanda okuphansi nokuzethemba okuphansi

Ezimweni ezingavamile, abanye abesifazane bangase babhekane nezinhlanganisela ezinkulu. Lezi zimo zidinga ukunakekelwa kwezokwelapha ngokushesha nesekelelo lochwepheshe.

• Ukucindezeleka okukhulu noma imicabango yokuzibulala
• I-panic attacks noma ukukhathazeka okukhulu
• Ukungenakukwazi nhlobo ukusebenza ngesikhathi se-premenstrual
• Izenzo eziyingozi noma ukwenza izinqumo
• Ukudla okungaphilile okubangelwa yi-PMS

Izindaba ezinhle ukuthi izinhlanganisela eziningi zingavikeleka noma zithuthukiswe kakhulu ngokwelashwa okufanele. Uma ubhekene nanoma yiziphi lezi zinkinga, sicela uxhumane nodokotela ongakusiza ukuba wenze uhlelo lokuphatha oluphumelelayo.

Ungavikeleka kanjani i-premenstrual syndrome?

Nakuba ungakwazi ukuvimbela ngokuphelele i-PMS ngoba ixhunyaniswe nezingqondo zakho zemvelo ze-hormone, ungathatha izinyathelo eziningi zokunciphisa ubukhali bezimpawu nokuthuthukisa indlela ozizwa ngayo inyanga ngayinye. Cabanga ngokuvikela njengokwakha ukumelana emzimbeni nasemqondweni wakho.

Lezi zindlela zokuphila zibonisiwe ukuthi zisiza abesifazane abaningi ukunciphisa izimpawu ze-PMS zabo. Ikhona ukulandela - izinguquko ezincane, eziqondile zivame ukusebenza kangcono kunokuguquka okukhulu.

• Ukuzivocavoca njalo, ikakhulukazi imisebenzi ye-aerobic efana nokuhamba, ukubhukuda, noma ukuqhubela ibhayisikili
• Ukudla ukudla okuqondile okugcwele ukudla okugcwele, izithelo, nemifino
• Ukuthola ukulala okwanele (amahora angu-7-9 ngobusuku) ngesikhathi esiqondile
• Ukuphatha ukucindezeleka ngezindlela zokupumula, ukucamngca, noma ukwelulekwa
• Ukulinganisela i-caffeine, utshwala, nokudla okucutshunguliwe
• Ukuthatha ama-supplements e-calcium ne-magnesium (ngemvume yodokotela wakho)
• Ukugcina umzimba uthambile usuku lonke
• Ukulandelela izimpawu zakho ukuze ubone izindlela nezici ezibangela

Abesifazane abathile bathola ukuthi izinguquko ezithile zokudla zingasiza kakhulu. Cabanga ngokunciphisa ukudla usawoti ukuze unciphise ukukhuluphala, ukudla ukudla okuncane, okuvamile ukuze uqinisise ushukela egazini, nokufaka ukudla okugcwele ama-carbohydrate amaningi.

Ukuphathwa kokucindezeleka kufanele kunakekelwe ngokukhethekile ngoba ukucindezeleka kungenza izimpawu ze-PMS zibe zimbi kakhulu. Thola izindlela ezempilo zokubhekana nokucindezeleka kwansuku zonke, kungaba nge-yoga, ukuphefumula okujulile, ukubhala iphephabhuku, noma ukukhuluma nabangane nomndeni.

I-premenstrual syndrome ihlonishwa kanjani?

Ayikho i-test ethile ye-PMS, ngakho ukuxilongwa kusekelwe ezimpawu zakho nangesikhathi sazo ngokuqondene nesikhathi sakho sokuya esikhathini. Umhlinzeki wakho wezinsizakalo zezempilo uzosebenza nawe ukuze uqonde okuhlangenwe nakho kwakho futhi ususe ezinye izimo ezingase zibangele izimpawu ezifanayo.

Inkqubo yokuxilonga iqala ngokujwayelekile ngengxoxo eningiliziwe ngezimpawu zakho. Udokotela wakho uzofuna ukwazi ukuthi izimpawu zivela nini, zingakanani, nokuthi zikuthinta kanjani impilo yakho yansuku zonke.

Cishe uzocelwa ukuba ulandelele izimpawu zakho okungenani izikhathi ezimbili zokuya esikhathini. Lokhu kungase kuhilele ukugcina idayari yansuku zonke ubhala izimpawu zakho zomzimba, ukushintsha kwengqondo, nokuthi uzizwa unjani ngokujwayelekile. Abesifazane abaningi bathola ukuthi ukulandelela kudwa kubasiza ukuthi baqonde kangcono izindlela zabo.

Umhlinzeki wakho wezinsizakalo zezempilo angase futhi enze ukuhlolwa komzimba futhi a-odele ukuhlolwa okuyisisekelo. Lokhu akuyona into yokuxilonga i-PMS ngokuqondile, kodwa ukuqinisekisa ukuthi akukho lutho oluyimbangela yezimpawu zakho.

• Ukuhlonzwa okuphelele kwegazi ukuhlola i-anemia
• Ukuhlolwa komsebenzi we-thyroid
• Amazinga e-shuga egazini
• Ukuhlolwa kwamazinga e-hormone uma kudingeka
• Imibuzo yokuhlola impilo yengqondo

Ukuze uxilongwe i-PMS, izimpawu zakho kufanele zivele emasontweni amabili ngaphambi kokuthi uthole isikhathi sakho futhi zithuthuke ezinsukwini ezimbalwa uma isikhathi siqala. Lesi sibonelo kufanele siphindaphindwe okungenani izikhathi ezimbili ezilandelayo.

Iyini ukwelashwa kwe-premenstrual syndrome?

Ukwelashwa kwe-PMS kuyahlukahluka kakhulu ngoba lokho okusebenza kowesifazane kungase kungasebenzi komunye. Umgomo ukufumana ukuxuba okulungile kwezindlela ezikusiza uzizwe kangcono futhi usebenze kahle kulo lonke isikhathi sakho.

Abaningi abahlinzeki bezinsizakalo zezempilo baqala ngokuguqulwa kwesitayela sokuphila nezinketho ezingaphezulu kokuthengwa ngaphandle kokubhalwa kwelokuthengwa kwemithi. Le ndlela ivame ukunikeza impumuzo enkulu ngemiphumela emibi emincane.

Nazi izindlela zokwelapha ezivame ukunconywa kakhulu, uqale ngezinketho ezimnene. Udokotela wakho uzokusiza unqume ukuthi iyiphi inhlanganisela engase isebenze kangcono esimweni sakho esithile.

• Ukushintsha indlela yokuphila okubandakanya ukuzivocavoca njalo nokuguqula ukudla
• Imithi yokunciphisa ubuhlungu ethengiswa ngaphandle kokubhalwa yi-doctor njenge-ibuprofen noma i-naproxen yezimpawu zokwenyama
• I-calcium ne-magnesium supplements
• I-vitamin B6 noma i-vitamin D supplements
• Ukuphathwa kwe-hormonal birth control ukulawula ukuguquguquka kwe-hormone
• Imithi yokulwa nokucindezeleka, ikakhulukazi i-SSRIs, zezimpawu ezinzima zengqondo
• I-diuretics ye-bloating enkulu kanye nokuqina kwamanzi
• Uwelwesi noma ukwelashwa ukuthuthukisa amasu okuqondana nezimo

Kubantu besifazane abane-PMDD noma izimpawu ezinzima kakhulu, ukwelashwa okunzima kakhulu kungadingeka. Lokhu kungabandakanya imithi ethile yokulwa nokucindezeleka ethathwa kuphela phakathi kwesigaba sokuqala kwesikhathi noma imithi ecindezela i-hormone ezimweni ezingavamile.

Ukwelashwa okuhlukile okutholakala kuwusizo kwabanye abantu besifazane kubandakanya i-acupuncture, ukwelashwa ngokumomotheka, i-herbal supplements njenge-chasteberry, kanye namasu okuphumula. Hlala uxoxa ngalezi zinketho nodokotela wakho ngaphambi kokuzizama.

Indlela yokuthatha ukwelashwa ekhaya ngesikhathi se-premenstrual syndrome?

Ukuphathwa ekhaya kuyisisekelo sokuphathwa kwe-PMS kubantu abaningi besifazane. Ikhona ukusebenzisa lezi zindlela ngaphambi kokuba izimpawu zakho ziqale futhi uzigcine njalo unyaka wonke.

Yenza uhlelo lokondla umzimba oluqondana nezimpawu zomzimba nengqondo. Lokhu akudingeki kube nzima – izenzo ezilula, eziqhubekayo zivame ukunikeza impumuzo enkulu.

Ngezimpawu zomzimba, zama lezi zindlela ezimnene ongazifaka kalula ohlelweni lwakho lwansuku zonke.

• Faka ubushushu esiswini sakho noma emuva ukwelapha ukubamba nobuhlungu bemisipha
• Thatha izikebhe ezifudumele nge-Epsom salts ukunciphisa i-bloating nokucindezeleka
• Zama ukuzolula kancane noma i-yoga ukuqeda ukucindezeleka kwemisipha
• Gcina umzimba uthambile kodwa unganciphisi usawoti ukunciphisa i-bloating
• Suka uhambe ngokuvivinya umzimba okulula njengokuhamba noma ukubhukuda
• Sebenzisa izinto ezibandayo ezinzima emakhanda
• Gqoka izingubo ezimnene, eziqondile

Umahluko oluzwakalayo, gxila emisebenzini ekusizayo ukuthi uzizwe ukhuselekile futhi uxhaswe. Khumbula ukuthi ukushintsha kwesimo sengqondo kuyinqubo evamile ye-PMS, futhi kubalulekile ukuthi uzithande.

• Zama ukuphumula ngokujulile noma ukuzindla imizuzu engu-10-15 nsuku zonke
• Gcina amashejuli okulala ajwayelekile, ngisho nasekupheleni kwesonto
• Xhumana nabangane noma amalungu omndeni asekelayo
• Hlanganyela emisebenzini oyithandayo, ngisho noma ungazizwa njalo
• Bhala encwadini ukuze uqonde imizwelo yakho
• Lalela umculo ozolile noma imisindo yendalo
• Khawulela imisebenzi ebangela ukucindezeleka ngesikhathi sakho sokuqala kwesikhathi sakho

Cabanga ngokwakha i-“PMS toolkit” ngezinto ezikusiza ukuthi uzizwe kangcono – mhlawumbe itiye lezimila, amafutha abalulekile, iphadi lokushisa, izingubo ezanelisayo, nohlu lwemisebenzi ephakamisa umoya wakho.

Kufanele ulungiselele kanjani ukubona udokotela wakho?

Ukulungiselela ukubona udokotela wakho kungasiza ukuqinisekisa ukuthi uthola okuningi kakhulu ekuhambeleni kwakho futhi uthole ukunakekelwa okuhle kakhulu kwemizimba yakho ye-PMS. Ukuzilungiselela kancane ngaphambili kungenza umehluko omkhulu ekulinganisweni lokuxhumana kwakho.

Qala ngokulandelela izimpawu zakho okungenani izikhathi ezimbili zokutholakala kwesikhathi sakho ngaphambi kokubona udokotela. Ulwazi olufana nolu luzosiza kakhulu ekusizeni udokotela wakho ukuqonda isipiliyoni sakho esithile se-PMS.

Letha ulwazi olulandelayo ukuze usize umhlinzeki wakho wezempilo ukuqonda isimo sakho ngokuphelele.

• Idayari enemininingwane yezimpawu kufaka phakathi izinsuku, izimpawu, kanye nezinga lokubaluleka
• Uhlu lwawo wonke amaphilisi kanye nezinhlanganisela ozithatha njengamanje
• Ulwazi mayelana nesikhathi sakho, kufaka phakathi ubude besikhathi nokugeleza
• Umbukiso womndeni we-PMS, izifo zengqondo, noma izinkinga ze-hormonal
• Imibuzo ofuna ukuyibuza mayelana nezinketho zokwelashwa
• Izibonelo zendlela izimpawu ezikuthinta ngayo impilo yakho yansuku zonke, umsebenzi, noma ubudlelwano

Cabanga ngalokho okufisayo ukufeza ngokwelashwa. Ingabe ukhathazekile kakhulu ngezimpawu zokomzimba, izinguquko zomzwelo, noma kokubili? Ingabe kunemisebenzi ethile noma izici zokuphila kwakho ofuna ukuzithuthukisa?

Unganqeni ukuxoxa nganoma iyiphi impikiswano, kungakhathaliseki ukuthi ingabonakala iyimfihlo kangakanani. Umhlinzeki wakho wezinsizakalo zezempilo uke wazwa konke lokhu ngaphambili futhi udinga ulwazi oluphelele ukuze akusize ngokuphumelelayo. Khumbula, impilo yokuya esikhathini iyisigaba esibalulekile sokuphila kwakho okuhle.

Cabanga ngokuletha umngane othembekile noma ilungu lomndeni uma uzizwa sengathi kuzokusiza ukukhumbula ulwazi noma ukunikeza ukwesekwa ngesikhathi sokuqokwa.

Iyini into ebalulekile mayelana ne-premenstrual syndrome?

Into ebaluleke kakhulu okumele uyiqonde nge-PMS ukuthi iyisimo sangempela, esivamile esithinta izigidi zabesifazane, futhi awudingi ukuhlupheka wedwa. Izimpawu zakho ziyasebenza, futhi kunezindlela eziningi eziphumelelayo zokuzilawula nokuthuthukisa ikhwalithi yokuphila kwakho.

I-PMS ikhona ku-spectrum - kusuka ezimpawu ezilula ezingabonakali kangako kuya ezimpawu ezinzima eziqeda kakhulu ukusebenza kwakho kwansuku zonke. Noma ngabe ukhona kuphi kulolu hlobo, usizo luyatholakala, futhi ufanele uzizwe ukhulu kulo lonke isikhathi sakho sokuya esikhathini.

Ukuhlanganiswa kokuguqulwa kwendlela yokuphila, ukwelashwa okufanele kwezokwelapha uma kudingeka, nokuzihawukela kungenza umehluko omkhulu endleleni ozizwa ngayo nge-PMS. Abesifazane abaningi bathola ukuthi uma beqonda izindlela zabo futhi bethuthukisa amasu aphephe kakhulu okulawula, i-PMS iba lula kakhulu ukuyilawula.

Khumbula ukuthi isipiliyoni sikawomawo nge-PMS sihlukile. Lokho okusebenza kumngane wakho noma udadewenu kungase kungasebenzi ngendlela efanayo kuwe, futhi lokho kuyinto evamile. Bekezela ngawe njengoba uthola ukuthi yini ekwenza uzizwe ukhulu.

Uma izimpawu zakho zithinta ubuhlobo bakho, umsebenzi wakho, noma injabulo yakho iyonke, sicela ungangabazi ukufuna usizo lochwepheshe. Ufanele ukusekelwa, futhi abahlinzeki bezempilo banamathuluzi amaningi okukusiza uzizwe kangcono. I-PMS ingaphathwa, futhi ungathuthukisa ngokuqinisekile indlela ozizwa ngayo.

Imibuzo evame ukubuzwa mayelana nesifo se-premenstrual syndrome

Q.1 Zingakanani izinsuku ngaphambi kwesikhathi sami i-PMS izimpawu ziqala?

Izimpawu ze-PMS zivame ukuqala amasonto angu-1-2 ngaphambi kokuba iqale isikhathi sakho, nakuba lokhu kungashintsha kowesifazane ngamunye. Abanye abesifazane baphawula izimpawu kusenesikhathi sokuvundiswa (cishe usuku lwe-14 lesikhathi esingu-28-day), kanti abanye bazibona kuphela ezinsukwini ezimbalwa ngaphambi kokuba kuqale ukopha.

Izimpawu zivame ukuphela ezinsukwini ezimbalwa zokuqala zesikhathi sakho, nakuba abanye abesifazane bathola impumuzo ngokushesha nje lapho isikhathi sabo siqala. Uma izimpawu zakho ziqhubeka phakathi nesikhathi sakho noma zingalandeli leli phethini, kufanele uxoxe nomhlinzeki wakho wezempilo.

Q.2 Ingabe izimpawu ze-PMS zingashintsha njengoba ngidala?

Yebo, izimpawu ze-PMS zivame ukushintsha phakathi neminyaka yakho yokuzala. Abesifazane abaningi baphawula ukuthi izimpawu ziyaqaphela kakhulu noma zibe nzima eminyakeni yabo engu-20 kuya kwengu-40. Lokhu cishe kuhlobene nokuhlukahluka kokuzwa kwamahomoni njengoba ukhula.

Abanye abesifazane bathola ukuthi izimpawu zabo ziyathuthuka ngemva kokuba nezingane, kanti abanye baphawula izinguquko phakathi kwesikhathi se-perimenopause lapho amazinga e-hormone eba ngokungajwayelekile. Lezi zinguquko zivamile, kodwa uma uhlangabezana nenguquko ephawulekayo, enkulu kakhulu esimweni sakho se-PMS, kuhle ukuhlola nomhlinzeki wakho wezempilo.

Q.3 Ingabe kuyinto evamile ukuba nezimpawu ze-PMS ezahlukene inyanga ngayinye?

Ngokuqinisekile. Kuyinto evamile ngokuphelele ukuthi izimpawu zakho ze-PMS ziguquke inyanga ngayinye kokubili ngohlobo nangobukhulu. Amazinga engcindezi, ikhwalithi yokulala, ukushintsha kokudla, imikhuba yokuzivocavoca, nezinye izinto zokuphila konke kungathinta indlela ozizwa ngayo i-PMS yonke imijikelezo.

Ungase ube nezimpawu eziningi zomzimba inyanga eyodwa bese uba nezimpawu eziningi zobuhlungu inyanga elandelayo. Ezinye izinyanga zingase zingabonakali nhlobo kuyilapho ezinye zinzima kakhulu. Lokhu kuhlukahlukana kuyiyingxenye yokuhlangenwe nakho okuvamile kwe-PMS kwabesifazane abaningi.

Q.4 Ingabe ukulawula ukubeletha kungasiza ngezimpawu ze-PMS?

Yebo, ukulawula ukubeletha kwe-hormonal kungaba nemiphumela emihle kakhulu ekuphatheni izimpawu ze-PMS kwabesifazane abaningi. Amaphilisi okulawula ukubeletha, ama-patches, noma ama-rings aqukethe i-estrogen ne-progestin angasiza ekulinganiseni ukuguquguquka kwe-hormone okuqalisa izimpawu ze-PMS.

Abesifazane abanye bayaphawula ukuthuthuka okukhulu kokubili ezimpawu zomzimba nezobuhlungu ze-PMS uma besebenzisa izidakamizwa ze-hormonal. Noma kunjalo, abanye bangase babe nezindlela ezihlukile, ngakho kubalulekile ukusebenzisana nodokotela wakho ukuthola ukhetho olufanele kuwe.

Q.5 Ingabe kukhona ukudla okungasiza ekunciphiseni izimpawu ze-PMS?

Yebo, ukudla okuthile kungasiza ekunciphiseni izimpawu ze-PMS. Ukudla okunama-calcium amaningi (njengomkhiqizo wobisi, imifino eluhlaza, nokudla okuqinisiwe) nama-magnesium (njengamantongomane, imbewu, nama-grains aphelele) kuye kwabonakala kusiza ngezimpawu ze-PMS kwezinye izifundo.

Ama-carbohydrate aphelele angasiza ekulinganiseni ushukela wegazi nomoya, kuyilapho ukudla okunama-omega-3 fatty acids amaningi (njengezinhlanzi ezinamanoni, ama-walnuts, nama-flaxseeds) kungasiza ekunciphiseni ukuvuvukala nezimpawu zomoya. Ukulinganisela ukudla okucutshunguliwe, i-caffeine eningi, notshwala kungasiza abesifazane abaningi ukuthi bazizwe bekhulu ngesikhathi sabo sokuqala kwesikhathi.