Ka luhi ma mua o kahi manawa: kumu a me nā ʻōlelo aʻoaʻo e kaua iā ia

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Inā luhi ʻoe i kekahi mau lā ma mua o kou manawa, ʻaʻole ʻoe wale. ʻO ka luhi kekahi o nā hōʻailona maʻamau o ka premenstrual Syndrome (PMS) a he mea maʻamau ka hapanui o nā wahine e ʻike i ka luhi i kekahi mau lā ma mua o kā lākou wā. Akā kuhi hewa nā mea he nui no ka palaualelo, haʻahaʻa a haʻalele i ka nohona [1] [elua] .

Hiki i ka luhi ke paʻakikī iā ʻoe e hoʻokō i kāu hana o kēlā me kēia lā a i kekahi manawa hiki ke lilo i keu loa i mea e keʻakeʻa ai i kāu hana kula a i ʻole ke keʻena a i ʻole nā ​​hana ʻē aʻe āu e leʻaleʻa ai.

pehea e wehe ai i nā hōʻailona hāpai ma ka home

Hiki i nā ʻōuli PMS ʻē aʻe ke hele pū me ka luhi e like me ka bloating, ke ʻano o ka naʻau, ka palupalu o ka umauma, ka paʻa paʻa ʻana, ka ʻeha poʻo, ka hopohopo, ka huhū a me nā loli o ka makemake [1] .

He mea maʻamau ka luhi ma mua o nā kau, akā inā hele pū ka luhi nui me nā naʻau e like me ka huhū, ke kani uē ʻana, ke kaumaha a me ka manaʻo ʻole o ka kaohi ke lilo ia i hōʻailona o ka maʻi ʻōnaehana premenstrual (PMDD), kahi ʻano koʻikoʻi o PMS.

I kēia ʻatikala, e wehewehe mākou i ke kumu o ka luhi ma mua o nā wā a me nā ʻōlelo aʻoaʻo e kaua aku ai iā ia.

Kumu o ka luhi ma mua o nā wā

Ka luhi ma mua o ka pili ʻana o kahi manawa i ka nele o serotonin, kahi neurotransmitter e kōkua i ka hoʻoponopono ʻana i kou ʻano. Ua kuhikuhi ʻia nā noiʻi ua pili ka serotonin me ka luhi ma muli o nā hopena i ka hiamoe, ka hiamoe a me ka lethargy. Ma mua o ka hoʻomaka ʻana o kou manawa, e loli paha nā pae serotonin a hiki i kēia ke hoʻoemi i kāu mau ikehu, a he hopena hoʻi i kou ʻano. Eia nō naʻe, hiki i ka hiamoe ʻole ke kumu i ka luhi ma muli o ka hoʻonui ʻana o nā ʻōuli PMS ʻē aʻe e like me headache, bloating a piʻi i ka mahana o ke kino i hiki i ka pō. [3] [4] .

ʻOiai he maʻamau ka luhi ma mua o kou manawa, ʻaʻole hiki iā ʻoe ke hoʻokō i kāu hana o kēlā me kēia lā me ka maʻalahi. No laila, ua helu mākou i nā ʻōlelo aʻoaʻo e kōkua e hakakā i kou luhi ma mua o ka wā.

Nā ʻōlelo aʻoaʻo e kaua i kou luhi ma mua o ka wā

1. E mālama i kou kino i ka wai

Pono ia e mālama i kou kino i ka wai e like me ka mea e hōʻemi ai i ka luhi a mālama pū i kou kino. Inā make kou kino i ka maloʻo e luhi hou ʻoe a hiamoe a ʻoi paha ia e hoʻomāhuahua i kāu mau hōʻailona PMS. E hoʻāʻo e inu ma ka liʻiliʻi he ʻewalu mau aniani o ka wai i kēlā me kēia lā [5] .

2. ʻAi i kahi papaʻai olakino

He mea nui e ʻai ʻoe i ka papaʻai olakino e hoʻopili ana i nā huaʻai, nā mea kanu a me nā mea kanu e hāʻawi iā ʻoe i ka nui o ka ikehu. ʻAi i nā meaʻai e like me ka maiʻa, nā iʻa momona, laiki ʻeleʻele, ʻuala, ʻala, quinoa, ʻoliva, yogurt a me kokolekaʻeleʻele no ka mea waiwai lākou i nā huaora B, ka hao, ka manganese, ka potassium a me nā mea pono a me nā antioxidants ʻē aʻe. ʻO kaʻai ʻana i kēia mau meaʻai e kōkua i ka hoʻonui i kāu pae ikehu [6] [7] .

3. Hoʻomaʻamaʻa i kēlā me kēia lā

Ua ʻike ʻia kahi noiʻi i paʻi ʻia ma ka Ka Nūpepa o ka Obstetrics a me Gynecology i ka hana ʻana i ka hoʻohaʻahaʻa aerobic i hiki ke kōkua i ka hōʻemi i ka luhi, hoʻomaikaʻi i ka noʻonoʻo a hoʻemi i ka nui o nā ʻōuli premenstrual. [8] .

4. E hoʻāʻo i nā ʻenehana hoʻomaha ʻē aʻe

I mea e hoʻonui ai i kou pae ikehu hiki iā ʻoe ke hoʻāʻo i ka hana ʻana i kekahi mau ʻano hoʻomaha e like me nā hoʻoikaika hanu hohonu, yoga a me ka noʻonoʻo ʻana. Ua ʻike ʻia kahi noiʻi ʻana i ka hana ʻana i yoga hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli PMS me ka luhi [9] .

5. E hoʻoluʻolu i kou lumi moe

E kōkua iā ʻoe e hiamoe me ka ʻoluʻolu i ka pō, pono ʻoe e ʻoluʻolu i kou lumi moe. Ua hōʻike ʻia nā noiʻi e hoʻomaka ka mahana o kou kino e hāʻule ma mua o kou hiamoe ʻana a kōkua kēia i ka hiamoe wikiwiki ʻana. E kōkua ka hiamoe ʻana i kahi lumi anuanu i ka waiho ʻana i ka mahana o kou kino a kōkua i kou kino e hōʻoluʻolu maʻamau, no laila e kōkua iā ʻoe e hiamoe wikiwiki [10] [umikumākahi] .

6. Mālama i kahi papa moena olakino olakino

He mea nui e hana ʻoe i kahi papa hana hiamoe olakino i kekahi mau lā ma mua o ka hoʻomaka ʻana o kāu wā. He nui nā wahine e ʻike i ka luhi, ke ʻano o ka naʻau, ka hū ʻana, a me ka ʻeha o ke poʻo i nā lā e piʻi ana i nā wā. I mea e hōʻoluʻolu ai i kēia mau hōʻailona PMS, hiki iā ʻoe ke holoi i ka wai hoʻomaha ma mua o ka hiamoe, hele i ka hiamoe nui, pale i nā pāʻina nui ma mua o ka hiamoe a kaupalena ʻia i ka manawa o ka pale ma mua o hoʻokahi hola ma mua o kou hiamoe.

Kaha: Ma hope o nā ʻōlelo aʻoaʻo i ʻōlelo ʻia i luna e hiki ke kōkua i ka hoʻonui i kou pae ikehu a hoʻemi i ka luhi. Eia nō naʻe, inā luhi ʻoe a ʻaʻole hiki ke hoʻokō i kāu mau hana i kēlā me kēia lā, pono ʻoe e nīnau i ke kauka a nānā iā ʻoe iho no ka PMDD. Hiki i ka mālama ʻana iā PMDD ke kōkua i ka hōʻemi ʻana i kāu mau hōʻailona, ​​me ka luhi.

Nā FAQ maʻamau

P. Pehea e hiki ai iaʻu ke ho'ōki i ka luhi PMS?

lau kare no ka poho lauoho

TO . ʻAi i kahi papaʻai olakino, hoʻoikaika kino i kēlā me kēia lā, inu i ka wai he nui, e hoʻoluʻolu i kou lumi moe a mālama i kahi papa moe maikaʻi.

P. He hōʻailona paha ka luhi o ka hāpai a PMS paha?

TO. ʻO ka luhi kahi hōʻailona maʻamau o PMS a maʻa mau ia i nā wā mua o ka hāpai ʻana pū kekahi. Eia naʻe, hele pinepine ka luhi ke hoʻomaka koke kāu manawa.

P. He aha ka hana ma ka pule ma mua o kou manawa?

TO. Hiki paha iā ʻoe ke ʻike i nā hōʻailona PMS e like me ka headache, bloating, hopohopo, hoʻonāukiuki a me nā loli i ke ʻano i nā lā a hiki i kou wā.

P. Hiki iā PMS ke huhū iā ʻoe?

TO. ʻAe, hiki i ka PMS ke hoʻonāukiuki iā ʻoe a huhū hoʻi.

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