Hiki i nā manawa ke lilo i mea pōʻino no ka nui o mākou. E hoʻomaka ana mai ka hoʻololi ʻana o ke ʻano maikaʻi ʻole a me ka pehu ʻana i nā lā ma mua o ka menstrual a hiki i ka ʻōpū o ka ʻōpū a me ke kahe koko nui i loko o ia mau lā ʻelima, ʻaʻohe mea e hauʻoli ai. Eia nō naʻe, ʻaʻole pono ʻoe e ʻeha i kou wā i loko o kahi ʻeleʻele ʻeha. He mea maikaʻi kēia mau lāʻau lapaʻau home i ka hoʻoponopono ʻana i nā pilikia like ʻole o ka wā a me ka hoʻohaʻahaʻa ʻana i ke kipa ʻana o Aunty Flo. ʻO nā lāʻau lapaʻau a pau e lawe wale ʻia ma ka ʻōlelo aʻo a ke kauka.
Pre-Menstrual Syndrome
He aha ka PMS?
Ma mua o ka loaʻa ʻana o ko mākou manawa, aia kekahi mau loli i hiki i ko mākou kino. Hoʻomaka kēia mau hoʻololi ma kahi o hoʻokahi pule ma mua o nā manawa a nalowale me ka hoʻomaka ʻana o ka mens. ʻO kekahi o nā hōʻailona kino e ʻike ʻia i loko o kēia wā, ʻo ia ka puʻu o ka ʻōpū, ka ʻōpū, ka uʻi palupalu, ka pōloli, ke poʻo, ka ʻeha o ka ʻiʻo, ka ʻeha hui, ka pehu o nā lima a me nā wāwae, nā pimples, ka piʻi ʻana o ke kaumaha, Constipation a i ʻole diarrhoe. ʻO nā hōʻailona o ka naʻau āu e ʻike ai, ʻo ia ka hopohopo, ke kaumaha, ke ʻano o ka naʻau, ka insomnia, ka huhū huhū, ka noʻonoʻo noʻonoʻo, ka luhi.
ʻOiai ʻaʻole i loaʻa i nā wahine a pau kēia mau hōʻailona a pau, ma kahi o 75 pakeneka o nā wahine e hōʻike nei i ka loaʻa ʻana o kekahi ʻano o nā hōʻailona PMS. ʻAʻole i ʻike nui ʻia e pili ana i ke kumu o ka PMS, akā naʻe, aia ka manaʻo maʻamau e pili ana i ka hoʻoneʻe hormonal. Ma muli paha o ka nui o ka estrogen a i ʻole ke kaulike ʻole o ka ratio estrogen-progesterone. Hoʻopilikia kēia mau mea i ke kiʻekiʻe o ke serotonin i hana ʻia e kou kino. ʻO ka hopena, loaʻa ʻoe i ke kaumaha, ke ʻano o ka naʻau, ka huhū huhū a me ka hopohopo. ʻO ka PMS ka mea maʻamau i waena o nā wāhine i ka makahiki 20-40.
ʻO nā kumu e hoʻonui ai i nā hōʻailona PMS e pili ana i ka puhi ʻana, ke kaumaha, ka nele o ka hana, ʻaʻole lawa ka hiamoe a me ka hoʻomāhuahua ʻana i ka waiʻona, ka paʻakai, ka ʻiʻo ʻulaʻula, a me ke kō.
ʻO nā lāʻau lapaʻau home no ka pre-menstrual syndrome
E ʻai i ke olakino: Hiki ke hoʻohaʻahaʻa ʻia kāu mau hōʻailona PMS e ka meaʻai olakino. E hōʻalo i nā meaʻai palai a hoʻopaʻa i nā mea kanu a me nā huaʻai, nā iʻa, nā moa, nā kīʻaha holoʻokoʻa e like me ka oatmeal e hoʻoheheʻe mālie ʻia, nā starches, nā nati a me nā ʻanoʻano maka. E hōʻoia i ka loaʻa ʻana o ka calcium mai nā kumu e like me ka waiu, nā lau lau ʻōmaʻomaʻo, a me ka salmon. ʻO kēia mau meaʻai kiʻekiʻe-nutrient e mālama i kāu mau hōʻailona PMS. Mai poina e hoʻokomo i nā meaʻai momona i ka omega-3 fatty acids e like me ka iʻa, ka aila ʻoliva, ka spinach, nā kumulāʻau sesame, ka paukena, a me nā hua sunflower.
Hoʻoikaika kino: E hōʻoia e hana ʻoe i loko o 30 mau minuke o ka hoʻoikaika kino i ka lā ma ke ʻano o ka hele wāwae a i ʻole yoga a i ʻole nā hana ʻē aʻe āu e hauʻoli ai. E hoʻomaopopo i ka nele o ka hana i hōʻike ʻia e hōʻino i nā hōʻailona PMS. Ua hōʻike ʻia nā hana aerobic i mea maikaʻi loa i ka hōʻemi ʻana i nā hōʻailona PMS. Hāʻawi kēia mau hana iā ʻoe e hoʻokuʻu i nā endorphins manaʻo maikaʻi, kōkua iā ʻoe e hoʻokuʻu i ke kaumaha a me ka hopohopo a hoʻoikaika i ke kahe o ke koko i kou kino e kōkua iā ʻoe e hoʻopau i nā toxins. Mai hoʻoikaika kino kino i kou wā.
Hōʻalo i ka paʻakai, caffeine, a me ka waiʻona: E ʻoki i kēlā mau meaʻai i kāu meaʻai i loaʻa ka nui o ka paʻakai. E hōʻalo i ke kīkēkē ʻana i nā kīʻaha kofe he nui a me ka ʻai ʻana i ka waiʻona. ʻIke ʻia kēia mau huahana a pau e hōʻino i nā hōʻailona PMS. Inā he puhi paka ʻoe, he manawa maikaʻi kēia e kīkī ai i ka ʻūhā.
Loaʻa ka hiamoe a hoʻopau i ke kaumaha: ʻAʻole hiki ke hoʻoponopono i nā haunaele a pau a PMS e lawe mai ai? Nui ka hiamoe. E liʻiliʻi loa ke ola ma hope o ka loaʻa ʻana o ka maka pani. E hana pū i ka nalo ʻana i ke kaumaha. E noʻonoʻo, e hoʻomaʻamaʻa i ka hanu noʻonoʻo a hana i kahi ʻoluʻolu iā ʻoe.
Inu kī lāʻau: Ua hōʻike ʻia kekahi ʻano lāʻau kī e hāʻawi i kahi hōʻoluʻolu no nā hōʻailona PMS. No ka hoʻomaha hoʻomaha a me ka hoʻomaha ʻana i ka hopohopo, e inu i ka chamomile a i ʻole ke kinamona kī.
E kōkua nō hoʻi ʻo Chamomile iā ʻoe e hiamoe maikaʻi no laila e inu i kekahi ma mua o kou hele ʻana i kahi moe.
E inu i ka infusion o ka ginger no ka cramps a me ka nausea.
He mea maikaʻi ke kī ʻo Peppermint i ka hoʻoponopono ʻana i ka ʻōpū, ka ʻai ʻana a me ke kinoea ʻōpū.
Kōkua ka Dandelion i ka ʻoluʻolu o ka umauma no laila e hoʻololi i kāu kī maʻamau a me ke kofe me kēia ʻano like ʻole no nā hopena maikaʻi loa. ʻO nā waiwai diuretic o ka Dandelion tea e kōkua i ka hoʻohaʻahaʻa ʻana i ka wai.
He mea maikaʻi kāu kī ʻōmaʻomaʻo maʻamau no ka ʻili a kōkua e hōʻemi i ka pimple breakouts i kēia manawa.
ʻAi i nā meaʻai momona i ka serotonin: He mea koʻikoʻi ka Serotonin a me ka neurotransmitter e kōkua i ko mākou mau manaʻo o ka maikaʻi a me ka hauʻoli. Hiki ke piʻi ka nui o ka Serotonin i ka wā PMS no laila pono ʻoe e hoʻonui i kou mau pae ma ka ʻai ʻana i nā meaʻai momona i loko o ke serotonin e like me nā avocados, nā lāʻau lāʻau, nā papaya, nā eggplants, nā pineapples, a me nā plantains. ʻO ka hoʻonui ʻana i kāu kiʻekiʻe serotonin e kōkua i ka lanakila ʻana i nā hōʻailona e like me ke kaumaha, ka hopohopo a me ke kaumaha.
E hoʻonui i ka nui o ka potassium: Kōkua ka Potassium i ka hoʻopaʻa ʻana i ka ʻāʻī, ka ʻūhū, ka paʻa ʻana o ka wai a me nā hōʻailona ʻē aʻe o ka PMS. E ʻai i nā meaʻai nui i ka potassium e like me ka maiʻa, nā currant ʻeleʻele, nā fiku, nā ʻuala, nā aniani, ka broccoli a me nā tōmato.
ʻO ka pepa ʻeleʻele a me ka aloe vera: He hui maikaʻi kēia e hoʻoponopono i nā hōʻailona e like me ka ʻōpū o ka ʻōpū, ke poʻo a me ka ʻeha kua. E hoʻohui wale i kahi ʻāpana o ka pauka pepa ʻeleʻele i kahi punetēpē o ka aloe vera gel a ʻai ʻekolu i kēlā me kēia lā
Vitamin B6: E hōʻoia i ka lawa ʻana o ka Vitamin B6. ʻO kēia huaora e hoʻopau pinepine ʻia i ka wā e hele ana ʻoe i ka PMS e hāʻawi iā ʻoe i ka hōʻoluʻolu mai ke kaumaha, ke ʻano o ka naʻau, a me nā haʻahaʻa serotonin haʻahaʻa. E kiʻi i kāu huaʻai B6 mai nā mea hoʻohui a i ʻole nā kumu meaʻai e like me ka moa, ka waiū, ka iʻa, nā kīʻaha holoʻokoʻa, ka laiki ʻeleʻele, nā pīni, nā soybeans, nā lau ʻōmaʻomaʻo a me nā walnuts.
ʻO nā lāʻau lapaʻau home no ka ʻeha menstrual
ʻO ka ʻeha menstrual a me ka ʻōpū o ka ʻōpū (dysmenorrhoea) he mea maoli ia no nā wahine he nui. ʻO ka hapa nui o mākou (ma waena o 50% a me 90%) e loaʻa i kekahi ʻano o ka ʻeha i loko o ko mākou ʻōpū a me ka ʻeha hope i ka wā e haʻalele ana mākou. ʻO kēia no ka mea, i loko o kēia manawa, ʻokoʻa nā ʻiʻo o ka ʻōpū e hoʻokahe i ka ʻōpū o ka ʻōpū a ʻo ia ke kumu e ʻeha ai mākou. Hoʻokuʻu ʻia nā mea i kapa ʻia he prostaglandins ke hāʻule ka progesterone ma mua o ka hoʻomaka ʻana o nā manawa. Hoʻokumu kēia mau prostaglandins i nā ʻiʻo ʻiʻo o ka ʻōpū e alakaʻi i ka ʻeha a me ka ʻeha. I kekahi manawa, hui pū ʻia kēia mau ʻōpū me ka nausea, ka luaʻi ʻana, ke poʻo a me ka maʻi maʻi pū kekahi.
ʻOiai ke loaʻa nei kekahi mau wahine i ka ʻehaʻeha, hiki i kekahi ke loaʻa i ka ʻeha hoʻonāwaliwali. ʻO kekahi o nā kumu e hoʻoulu ai i ka ʻeha nui, ʻo ia ka wā kaumaha ma mua o ka maʻamau, aia ma lalo o ka makahiki 20, kahi overproduction a i ʻole ka naʻau i ka prostaglandins, ka hoʻohana ʻana i ka mana hānau a me ka endometriosis-ka ulu ʻana o ka ʻiʻo ma nā paia o ka ʻōpū.
E ʻike i ke kauka no kou ʻāʻī inā loaʻa ʻoe i ka ʻeha nui a me ke kahe koko nui loa. E makaʻala inā ʻino loa kou ʻeha a ke keʻakeʻa nei ia i kāu mau hana o kēlā me kēia lā a ʻoi aku ka ʻino i ka wā. ʻAʻole maikaʻi nā lāʻau OTC i ka hōʻemi ʻana i ka ʻeha a he ulu hou kēia mau cramps?
No ka ʻeha ʻeha a me ka ʻeha o ka ʻōpū, e hoʻāʻo i kēia mau lāʻau lapaʻau home i hoʻāʻo ʻia.
Ke hoʻohana nei i ka wela: ʻO kēia lāʻau lapaʻau home maʻalahi paha ka mea maikaʻi loa i ka wā e hōʻemi ai i ka ʻeha manawa ma kou ʻōpū a me ke kua lalo. E noi i ka hue wai wela a i ʻole ka pā hoʻomaha a i ʻole ka wela wale i kahi kāwele a kau i ka wahi i hoʻopilikia ʻia no ka hoʻomaha koke. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi haʻawina i ka makahiki 2012 e pili ana i nā wahine i ka makahiki 18 a hiki i ka 30 ua ʻoi aku ka maikaʻi o kahi pā wela ma 104 ° F (40 ° C) e like me ka ibuprofen i ka hoʻopau ʻana i ka ʻeha menstrual.
Lomilomi me ka aila pono: ʻO kēia kekahi lāʻau lapaʻau maikaʻi loa. ʻO ka lomilomi ʻana i kou ʻōpū no 20 mau minuke me kahi ʻaila koʻikoʻi i hoʻoheheʻe ʻia i loko o kahi ʻaila lawe e like me ka ʻalemona a i ʻole ka niu hiki ke hōʻemi i kou ʻeha menstrual. E hoʻohui i kahi kulu o ka ʻaila nui i kahi punetune o ka ʻaila lawe. ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia nā haʻawina ʻoi aku ka maikaʻi o ka lomilomi me nā ʻaila koʻikoʻi i ka hoʻohaʻahaʻa ʻana i ka ʻeha nui i hoʻokumu ʻia e ka endometriosis. ʻO nā aila koʻikoʻi maikaʻi loa no kēia ʻano lomilomi hoʻomaha ʻeha, ʻo ia ka lavender, clary sage, a me ka ʻaila marjoram.
E moe kāne: He mea ʻino paha ia iā ʻoe akā ʻoi aku ka maikaʻi o ka moe kolohe i kou wā ma mua o ka ickiness. ʻO ka ʻoiaʻiʻo, ʻo kēia ka lāʻau lapaʻau home maikaʻi loa - manuahi a piha i nā hopena ʻaoʻao leʻaleʻa!
No ka hoʻomaka ʻana, i ka wā e moe ai ʻoe, ʻo ka hoʻoulu ʻana o ka vaginal i ke ʻano o ke komo ʻana e hoʻēmi i ka ʻeha a hoʻonui i kou hiki ke kū i ka ʻeha manawa e 75%. A i kou orgasm, ʻaʻole i kamaʻilio kou mau aʻa i ka manawa pan i kou lolo. I ka wā o ka orgasm, hoʻokuʻu ka lolo i nā neurotransmitters e like me dopamine, acetylcholine, nitric oxide, a me serotonin a me ka noradrenaline e hōʻoluʻolu ai mākou a hōʻemi i ko mākou ʻike ʻana i ka ʻeha manawa.
ʻO nā Orgasms kekahi e hoʻopaʻa i kou ʻōpū a laila e wikiwiki ana i ka hoʻoheheʻe ʻana o kou paia ʻōpū. E hoʻopōkole kēia i kou manawa a e kipaku aku i kekahi mau pūhui e like me prostaglandins e hoʻoulu ai i ka ʻeha a me ka ʻeha.
E nānā i kāu meaʻai: Ke hele ʻoe i kou wā, e pale i nā meaʻai e hōʻino ai i kou ʻōpū a me ka mālama ʻana i ka wai. E haʻalele i nā meaʻai momona, ka waiʻona, nā mea inu kalapona, ka caffeine a me nā meaʻai paʻakai. E ʻai hou aku i nā meaʻai momona e like me ka papaya, ka laiki ʻulaʻula, ka wōnati, nā ʻalemona, nā ʻanoʻano paukena, ka ʻaila ʻoliva a me ka broccoli, ka moa, ka iʻa, a me nā lau ʻōmaʻomaʻo lau, hua flax, avocados, pīkī pīkī, prunes, chickpeas a me ka maiʻa.
Nā mea kanu: Loaʻa ka hopena maikaʻi loa o kekahi mau mea kanu iā ʻoe i ka wā o kou manawa. Loaʻa i kēia mau mea kanu ka hopena anti-inflammatory a me ka antispasmodic e hōʻemi ana i ka ʻokiʻoki a me ka ʻeha.
E hoʻolilo i kēia mau kī lāʻau i ʻāpana o kāu hoʻoponopono i kou wā: ke kī chamomile e hōʻoluʻolu i nā ʻiʻo a me ka hoʻomaha; nā hua fennel no ka hoʻomaha ʻana i ka ʻeha; ke kinamona no ka emi o ke koko, ka eha, nausea, a me ka luai; ʻo ka ʻala no ka hoʻomaha ʻana i ka ʻeha - ua hōʻike ʻia kahi noiʻi ʻana o nā wahine he 92 me ke kahe koko nui o ka menstrual e hiki ke kōkua i nā mea hoʻohui i kēlā me kēia lā e hōʻemi i ka nui o ke koko i nalowale i ka wā o ka menstrual; pycnogenol no ka ʻeha manawa; dill no ka menstrual cramps; curcumin, kahi hui i loko o ka turmeric, no ka hoʻomaha ʻana i nā hōʻailona PMS.
wai: Mai hoʻokuʻu iā ʻoe iho e maloʻo a inu i ka wai i ka wā o kou manawa e paʻi i ka paʻa wai. ʻO ka inu ʻana i ka wai e pale ai i ka ʻōpū. E inu i ka wai mehana e hoʻomaha i ka ʻōpū o ka ʻōpū. E ʻai i nā meaʻai me ka nui o ka wai e like me ka lettuce, celery, kukama, watermelon, a me nā hua.
Hoʻoikaika kino: ʻOiai ʻaʻole ʻōlelo ʻia ka nui o ka hoʻoikaika kino kino, pono ʻoe e hana maʻalahi e like me yoga e hoʻokuʻu i nā endorphins hoʻomaha ʻeha. Ua hōʻike ʻia ka noiʻi ʻana o ka yoga e like me ka cobra, ka pōpoki, a me ka iʻa e hoʻemi nui i ka ʻeha manawa. Hana i ka yoga no 35 mau minuke, ʻelima mau lā o ka pule no ka ʻoi aku ka maikaʻi o ke kaulike hormone.
E ho'āʻo i ka pelvic tilt. E moe i lalo me kou mau kuli e kulou a palahalaha kou mau wāwae. E hoʻopaʻa i nā ʻiʻo o kou ʻōpū a me kou ʻāʻī a hoʻokiʻekiʻe mālie i kou pelvis i luna mai ka papahele. E hoʻopaʻa pono i kou kua i lalo i ka papahele. E paʻa i ke kūlana no kekahi mau kekona, e hoʻohaʻahaʻa mālie a hana hou. ʻO kēia ka mea e hoʻohaʻahaʻa nui ai i kou cramps.
E hoʻonui i kāu lawe ʻana i nā huaora: Ua hōʻike nā haʻawina e hiki ke alakaʻi i ka hemahema o ka vitamin D i nā manawa kūpono ʻole. Ua hōʻike ʻia ka maikaʻi o nā mea hoʻohui Vitamin D i ka mālama ʻana i nā hōʻailona PCOS. Loaʻa i ka lā a i ʻole e lawe i kahi mea hoʻohui ma ka ʻōlelo aʻoaʻo a kāu kauka.
E inu i ka apple cider vinega: ʻO kēia hōkū ma waena o nā lāʻau lapaʻau home ka mea kūpono i nā pilikia menstrual pū kekahi. Ua hōʻike ʻia kahi haʻawina 2013 i nā wahine i inu i ka 15 ml o ka apple cider vinegar i kēlā me kēia lā i hōʻike i ka hoʻomaikaʻi nui ʻana i nā hōʻailona PCOS a ua hoʻoponopono pū ʻia nā pōʻai menstruation. E hoʻoheheʻe i ka apple cider vinegar i loko o kahi wai liʻiliʻi ma mua o ka ʻai ʻana.
ʻO nā lāʻau lapaʻau Ayurvedic no nā pilikia menstrual
Lomilomi me ka aila sesame: He waiwai ka aila Sesame i ka linoleic acid i loaʻa nā waiwai anti-inflammatory a me antioxidant. Lomi ma kou ʻōpū no ka hopena maikaʻi loa.
Nā hua Fenugreek: E hoʻoinu i nā hua fenugreek i ka wai no 12 mau hola a inu i ka wai e hoʻomaha ai i ka ʻeha o ka wā.
ʻO ka ʻala a me ka pepa ʻeleʻele: E hoʻolapalapa i kahi ʻaʻa maloʻo liʻiliʻi i ka wai a hoʻohui i ka pepa ʻeleʻele i laila. E inu i kēia hoʻonā i nā pae haʻahaʻa o nā prostaglandins a laila e hōʻemi i ka ʻeha manawa. Hoʻoikaika ia iā ʻoe a hakakā i ka faigue.
Nā kumu kumu kumine: E hoʻolapalapa i nā ʻanoʻano cumin i loko o ka wai, hoʻomaʻalili a inu i ka hōʻemi no ka hoʻomaha ʻana i ka ʻeha. Loaʻa i ka Cumin nā mea anti-spasmodic a me nā anti-inflammatory.
ʻO Basil a me thyme: Aia ka Basil i loko o ka waika caffeic i loaʻa ka hopena hoʻemi i ka ʻeha. ʻO Thyme kekahi mea kanu i waiwai i ka waika caffeic. E hana i kahi kī ma ka hoʻomoʻa ʻana i 2 punetēpē thyme a i ʻole lau basil i loko o kahi pint o ka wai paila. I ka wā e maʻalili ai a hiki i ka wela lumi, e inu no ka hoʻomaha ʻana i ka ʻeha menstrual.
