At-Home Treatments uye Upenyu Hwokuchinja
Kuswedera kumwedzi kunowanikwa pamagumo echisikiro ehupenyu hwomukadzi wese hwekubereka. Saka sei usina kuchibata nenzira yepanyama? IHormone replacement therapy (HRT) yaimbova inowanzobatwa kurapwa kwemazuva. Zvisinei, inowedzera dambudziko rekenza yepabonde uye chirwere chemwoyo uye ikozvino kungwarira kuri kutora mukuzvinyora. Pane kudaro, vamwe vakadzi vanotarisa dzimwe nzira dzokugadzirisa zvisizvo kuti vadzivirire kusagadzikana kwavanoita panguva yekupera.
Izvozvo zvinotyisa zvinosanganisira kupisa kunopisa , husiku hunoputika, uye mafungiro akachinja . Heano mararamiro akanakisisa ekuchinja mararamiro uye marapirwo emagariro.
Dzidzira
Kudzidzira muviri kunogona kunge chinhu chakakosha kupfuura zvimwe zvose mukadzi angaita kuti awedzere hutano hwake uye hupenyu hupenyu hwake hwose. Nguva dzose kuremerwa muviri kunobatsira kudzivirira uye kuderedza kurasikirwa kwefupa uye kunotora basa rinokosha mukuderedza ngozi yako yepfungwa, chirwere cheshuga, uye marudzi akawanda ekenza. Iwe unoda kuwana maminitsi makumi matatu ekuenzanisa-masimba masikati purogiramu, zvakadai sokufamba kwemazuva, kufamba, kumunda, kana kutamba. Nokuda kwekurasikirwa, unogona kutora maminitsi makumi matanhatu kana kupfuura, mazuva mazhinji evhiki, pamwe chete nekuderedza-koriori kudya.
Mifungo-Muviri Wekuita
Kunyatsofungisisa kufungidzirwa kuri kuongororwa kuona kana inogona kunge inoshandiswa pamatsva anopisa pamwe nekuvandudza unhu hwekurara uye kuderedza kushungurudzika. Sangano reNational Center for Complementary and Integrative Health (NCCIH) rinoti chimwe chidzidzo chine zvibereko zvinokuvimbisa.
Hypnosis yakawanikwawo kuti kuderedze nguva inopisa inopisa mune chimwe chidzidzo chakabhadharwa neCNCIH. Yoga inogonawo kubatsira kune dzimwe zviratidzo, asi hazviita sekuti kuderedza kupisa kunopisa. Kugadziriswa hakuna kuonekwa kuti kunoshanda kupikisa kupisa.
Kudya
Kudya kwako inzira inokosha yekudzora menopausal zviratidzo.
Kana uchida kugadzirisa migumisiro inopisa inopisa, unogona kuedza kugadzirisa caffeine, zvokudya zvinonaka, uye doro. Kukanganisa caffeine nedoro usiku kunogonawo kubatsira kubvisa kusuruvara nenzira yega. Iwe unoda kuva nechokwadi chokuti uri kuwana calcium yakakwana, phosphorus, uye vitamini D kuburikidza nezvokudya, kunyange zvazvo kuwedzererwa kunorudzirwawo nokuda kwe calcium uye vitamini D.
Iwe uchava nehuwandu hwehutano hwechirwere chepfungwa mushure mekupera kwekuita sezvo yesrogen yako yakaderedzwa. Ino ndiyo nguva yekutevera mazano ekudya kuti udzikise mwoyo wako ngozi. Ikozvino inosanganisira kuvhara mafuta akazara uye kubvisa mafuta anotengesa kubva pane kudya kwako.
Kuwedzera kwehuwandu dambudziko rinowanzoitika pakuenda kumwedzi, uye iwe unoda kutarisa kuti unodya zvakadini. Deredza shuga yakanatswa uye yakagadzirwa nemakrohydrates kubva pane kudya kwako sezvo izvo zvisingabatsiri makori.
Chii chaunofanira kudya pane kudaro? Wedzera kudya kwako kune phytoestrogens dzakadai se soy, chickpeas, lentils, uye pasi zvakasvibiswa. Zvakanakisisa kusarudza zvikafu zvezvisikwa semitsva yemiti iyi estrogen pane kutora zvigadzirwa. Zvimwe zvikafu zvaunofanira kuzviisa mune zvekudya zvako zvinosanganisira zviyo, oats, gorosi, ruvara rutsvuku, tofu, maarmond, makanda, michero itsva, nemiriwo. Izvo zvine fiber uye zvimwe zvinovaka muviri.
Vitamine
Kutanga pazera remakore makumi mashanu, unotanga kutanga kuwedzera kudya kwako ne 1500 mg ye calcium uye 800 IU ye vitamin D3 zuva roga rega kuti udzivirire osteoporosis uye urambe uine utano hwakanaka.
Vitamin E inogona kuva nemigumisiro shoma mukudzikisa kupisa kunopisa sezvinoonekwa mune imwe chidzidzo. Asi iwe unofanirwa kuchenjerera kuti usatora chikamu chikuru kana kuti iwe unopisa kubuda ropa, kurohwa, uye mwoyo kusagadzikana.
Probiotics
Lactobacillus acidophilus uye tsika dzeBifidus dzinogona kubatsira vakadzi pavanenge vachienda kumwedzi kuti vabatsire ne metabolism uye kushandiswa kweesrogen. Vamwe vanotenda kuti mabhakitiriya aya "akanaka" anobatsira kuderedza kuitika kweviriso zviririso.
Herbs and Supplements
Iwe unogona kunge uchiona zvigadzirwa zvinowanikwa pakugumira kumwedzi. Heino huno huno huri huno huchapupu hwekuti ingave hunofanirwa here, maererano neCCIHIH:
- Phytoestrogens yakadai sedare redone isoflavone haina kuratidza migumisiro yakazara mukudzivirira zviratidzo zvekumuka kwemazuva, uye mishonga yeflakisi yakaratidzwa isingabatsiri kupisa. Kazhinji, zviri nani kuisa izvi zvikafu muzvokudya pane kutora mapiritsi.
- Black cohosh inoratidza migumisiro isina kufanira. Icho kuchiri kushayikwa kwehuchapupu hwakanaka hwokuti hunoshanda. Hazvikurudziro kune chero munhu ane dambudziko reropa.
- DHEA inopedzisira kune isrogen uye muviri wako unoita zviduku kana iwe uchikura. Hazvizivikanwe kana zvine ruzivo mukurapa zviratidzo zvekuguma, asi kushandiswa kwayo kunogona kukonzera kuora kweropa.
- Dong quai inonzi mushonga wemishonga weChina. Hapana dzidzo dzakanaka dzekuti ingave inoshanda here. Inogona kuwirirana neropa rakapisa Coumadin (warfarin).
- Hazvina kukwana kutsvakurudza kwakaitwa kuitira kuti tifunge nezvemazuva emanheru primrose mafuta, ginseng, kava, melatonin, kana yamasango. Zvisinei, kava inounza njodzi yehosha yakasimba yeropa.
Bioidentical Hormones
Natural estrogen kana progesterone makemikari anowanikwa nemishonga inoshandiswa kubva pakugadzirisa zvipatara. Icho uchapupu hahutsigiri zvirevo zvekuti mahomoni aya anonyatsobatsira kana kuti akachengeteka pane anowanzoitwa hormone therapy. Panewo kunetseka kuti zvinyorwa zvavo zvinogona kusiyana kubva kumatare kusvika kucheka.
Shoko Rinobva
Iwe unogona kutsvaga nzira yakasununguka yekugadzirisa zviratidzo zvako zvemurume, asi zvisikwa hazvirevi nguva dzose kuti zvakachengeteka kana zvinobudirira. Ngwarira kuti vatengesi vanofara kukutengesa iwe michina inoita zvipikirwa zvisina kujeka asi haisi kutsigirwa nekutsvakurudza. Nguva dzose udzai mutarisiri wako wehutano hwemhando ipi zvayo yekurapa yauri kushandisa. Vanogona kupindira nemimwe mishonga yako kana kukuvadza kukuvadza migumisiro yavo. Chiremba wako anoda kuziva izvi kuitira kuti iwe mishonga inogona kugadziriswa zvakakodzera.
> Sources:
> Kudya, Kudya, uye Kuenda Kumwedzi. Women's Health Concern. https://www.womens-health-concern.org/help-and-advice/factsheets/focus-series/diet-nutrition-menopause/
> Kudya Zvakanaka Panguva Yokuguma. Academy of Nutrition uye Dietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/eating-right-during-menopause.
> Menopausal Symptoms: In Depth. National Centre for Complementary and Integrative Health. https://nccih.nih.gov/health/menopause/menopausesymptoms.
> Hasi-Hormonal Nzira dzekutarisana neHira Dzitsva & Menopause. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/non-hormonal-ways-to-cope-with-hot-flashes-and-menopause.