Ngexesha lokuphela kwexesha kunye ekugqibeleni nokufika kokuyeka ukuya exesheni, imeko yehomoni yabasetyhini ithatha utshintsho olukhulu kakhulu kude kusekwe imeko yesiqhelo. Ke ngoko, kuqhelekile ukuziva utshintsho oluthile emzimbeni wethu kwaye oku akuthethi ukuba nentlalontle encinci. Olu tshintsho aluhambelani nokuziva ulungile kwaye usempilweni.
Baninzi abantu basetyhini abhenela kumayeza ukuze baphathe eli thuba ngcono, nangona kunjalo, ukuthatha ipilisi, into ekuchasayo okanye amanye amayeza ayisosisombululo kumzimba wethu. I-Perimenopause yinkqubo yendalo engafanele ukucinywa, nangona kunjalo Kuyenzeka ukuba kuncitshiswe inani elikhulu leempawu zayo ngokwemvelo kwaye uncede umzimba wethu uhambe ngale nkqubo ngendlela efanelekileyo nengathuthumbisi.
Yintoni ukuya exesheni kunye neparimenopause?
Amaxesha amaninzi kwenzeka ukuba xa sithetha ngeempawu zokuyeka ukuya exesheni sibhekisa kakhulu kwi-perimenopause.
Ukuyeka ukuya esikhathini kuqala malunga nonyaka emva kwexesha lakho lokugqibela. Kwaye loo mzuzu Umzimba wethu kufuneka sele uzinzile oko kusenza sizive sonwabile.
bonke Iimpawu ezihlala zinxulunyaniswa nokuyeka ukuya exesheni ziyinyani oko kwenzeka phakathi kweminyaka emi-2 ukuya kweli-12 ngaphambi kokufika kokuyeka ukuya exesheni. Oku kwenza ukuba kube yinto yesiqhelo ukuqala ukuziva ezi mpawu uneminyaka engama-45, nangona inokwahluka kumfazi ngamnye.
Ukuyeka ukuya exesheni yinto athi onke amabhinqa ayenze ngokwemfuza.
Umahluko omkhulu phakathi kwezi zimbini kukuba Ukuyeka ukuya exesheni sele imeko engapheliyo ye-estrogen esezantsi kwaye akukho progesterone kuba asisavusi.
Durante perimenopause kukho ukunyuka nokuwa kwe-estrogen kwaye kukho iprogesterone encinci. Iprogesterone isinceda silawule i-estrogen. Ukuba ne-estrogen engalawulekiyo kunye nokuqala ukuba namanqanaba asezantsi eprogesterone yeyona nto ibangela ukuba abantu basetyhini bazive bengalunganga kwaye baneempawu ezinxulumene nokuqala kokuyeka ukuya exesheni okanye ukuphela kwexesha.
Sazi njani ukuba siyapheliswa?
Ayingabo bonke abantu basetyhini ekufuneka beziva ezi mpawu zilandelayo, kodwa ukuba unezibini okanye nangaphezulu, kunokwenzeka ukuba uye kwixesha lokugqibela.
- Ukopha kakhulu okanye ixesha elide kakhulu xa kuthelekiswa namaxesha akho angaphambili.
- Imijikelo yokuya exesheni iyancitshiswa kwaye zihlala zingaphantsi kweentsuku ezingama-25 ngento edla ngokuba sexesheni.
- Intlungu yesifuba nkqu nokubonakala kwamaqhakuva awayengakho ngaphambili.
- Tyhila ezinzulwini zobusuku.
- Intlungu eninzi ngakumbi ngexesha lexesha.
- Ukubila ebusuku kunye nokukhanya okushushu ngexesha lasemini. Ngokukodwa ngaphambi kokufika kwenyanga.
- Imigraines
- I-PMS iqapheleka ngakumbi.
- Ukutyeba kwakho ngaphandle kwengcaciso.
- Ngamana ukwandisa komzimba okanye i-aleji entsha ivela xa ubungenayo.
Zonke ezi mpawu zibangelwe kukuguqulwa kwe-estrogen kunye namanqanaba asezantsi eprogesterone.
Olu tshintsho, olunokungonwabi kwaphela kubafazi abaninzi, nangona kunjalo yinkqubo yendalo engafanele kucinywa ngamayeza. Into esinokuyenza kukunceda umzimba wethu ukuze le nkqubo ingabi yintlungu.
Ngaba ukuya exesheni kuneempawu?
Inyani yile yokuba ezinye zeempawu ze-perimenopause, ngakumbi Ukutshisa okutshisayo kunye nokubetha kunokusikhapha ubomi bethu bonke. Nangona kunjalo, ezi zimpawu ngexesha lokuyeka ukuya exesheni zibangelwa ziimeko zehomoni ezahlukileyo kwezi zexa lokuya exesheni.
Oku kuthetha ukuba ugqirha wethu uyasimisela ii-estrogens kwinqanaba elisezantsi ngexesha lokuyeka ukuya exesheni sinokuziva ukuncipha kokutshisa okutshisayo kunye nokubetha. Nangona kunjalo, oku Ayizukwenzeka ngendlela efanayo ngexesha lokunqumama apho ezi mpawu zinokubangela ukuba mandundu.
Kufuneka wenze ntoni ukunceda ukunciphisa iimpawu zesiphelo?
Ixesha lokuphila xa unesiqhelo sokuhlala uhlala ulixesha loxinzelelo oluphezulu kubomi babafazi. Ivela koo-forties, ixesha apho abantwana bekhathalelwe kwaye bekhulisa abantwana, xa ikhondo lomsebenzi likwindawo ebalulekileyo, ngamafutshane, ixesha apho uhlala unomsebenzi onzima, usapho kunye nobomi bentlalo. Yonke into oku kongezwe kutshintsho lwehomoni olucinga ukuba ixesha lokuphuma lixesha kunye neempawu ezivela kubo, ezinje ngokutshintsha kwemozulu, ukungalali, ukutshisa, ukubetha, njl. lixesha loxinzelelo olukhulu.
Umzimba wethu kufuneka uqhubeke nenkqubo yokuziqhelanisa de ufike exesheni kwaye, ke, uzive ukonwaba ngokufanayo. Ixesha lokuphumla kunye nakwezinye iimeko impilo entle ngakumbi.
Ngoku, ukuba sigxile kwiminyaka edlulileyo, kusengqiqweni ukufuna ukuba iimpawu zayo zichaphazele kancinci kangangoko. Sele siphawule oko ukumisela i-estrogens okanye ipilisi ayisosisombululo kwiimpawu ze-perimenopause Yintoni esinokuyenza emva koko?
Zintathu izinto eziphambili esinokuthi sizamkele ebomini bethu ukunceda imizimba yethu ukuba ihlupheke kancinane kangangoko sinokude siyeke ukuya exesheni kwaye sizinze:
- Nceda imveliso yeprogesterone. Ngale ndlela sinokulawula ngcono i-estrogen kwaye siziva siphile qete.
- Uncedo nge-estrogen metabolism. Ukuze isibindi sethu sikwazi ukuphucula i-estrogen engaphezulu.
- Ukufumana indlela yokutya echasayo.
Sikwazi njani ukuyifeza le miba mithathu iya kusinceda kweli xesha lobomi bethu?
Ukuphumla kubaluleke kakhulu. Kuyimfuneko ukuba unqamule, ukothule izinto zemihla ngemihla kwaye ucele uncedo ukuba kukho imfuneko yokukhokelela kwisantya sobomi. Yenza imisebenzi enceda ukukhulula uxinzelelo kunye nokwandisa ukuphumla okunjengeyoga, ukucamngca, ukuhamba emaphandleni, njl. Sithetha malunga neminyaka elishumi yona ngokwayo esele icinge ukuba kukho uxinzelelo olubalulekileyo olwongezwa kuzo utshintsho lwehomoni, ngenxa yoko asizukufezekisa intlalontle ukuba asithothisi isantya sobomi.
Musa ukusela utywala okanye ukunciphisa kangangoko kunokwenzeka. Ukusetyenziswa kotywala kuyenza mandundu imeko yoxinzelelo emzimbeni wethu, kuthintela inkqubo ye-estrogen ngokuchaphazela isibindi kunye nokusithintela ekusebenziseni iprogesterone encinci eveliswa ngumzimba wethu.
Khathalela ukutya kwethu. Ngokufanelekileyo, landela indlela yokutya echasayo. Sithetha ngokutya okusekwe kukutya okwenyani, ukunqanda ukutya okugqityiweyo kunye nokunciphisa ii-carbohydrate.
Unokuzinceda ngokutya izongezo ezithile okanye ukutya okunotye:
- Magnesium. Xa ukhetha i-magnesium, thintela i-magnesium chloride. Khetha i-magnesium citrate okanye i-magnesium bisglycinate.
- TaurineAbasetyhini bafuna uninzi lwale protein yezilwanyana, nangakumbi ngeli xesha ebomini.
- B6 ivithamini, Unceda ukuhambisa i-estrogen egqithileyo. Eyona nto ilungileyo kukuyithatha ngegwele elinesondlo (inencasa efana netshizi kwaye inokubekwa kwiitortilla, iisaladi, iisosi ...) kuba ityebile kule vithamini kwaye ayisosenzi esenziwe kakubi.
- IZiziphusSisongezo sendalo ukukunceda ulale ngcono kwaye oko akuvelisi ukuxhomekeka. Kwiimeko ezininzi, ifunyenwe kunye nemagnolia, eyonyusa ukusebenza kwayo.
- Iprogesterone yezinto eziphilayo: soloko siphantsi kolawulo lwezonyango kwaye ukuba ngako konke oku kungentla asiphumeleli kwimiphumo efunekayo. Asinakuthetha ngeprogesterone yokwenziwa kwipilisi. Luhlobo olufanayo lweprogesterone edla ngokunikwa abasetyhini abakhulelweyo xa besengozini yokuphuma kwesisu.