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ʻOiai i kāu manawa, he koʻikoʻi ia e hoʻoneʻe i kou kino. Hiki paha iā ʻoe ke nāwaliwali a luhi hoʻi e hoʻāʻo a ala i luna mai kahi moe, akā ʻōlelo ka poʻe loea olakino i ka hana ʻana i kāu manawa hiki ke loaʻa i nā pono olakino he nui.
ʻOiai he mea like paha ia me kahi mea counterintuitive e hana ai akā ʻo ka hoʻoikaika ʻana i kāu mau manawa hiki ke kōkua i ka hoʻomaha ʻana i nā ʻōuli e like me ka ʻeha, cramp, bloating, swings mood, ka huhū, ka luhi a me ka nausea [1] .
Ma waho o kēia mau mea, he mea maikaʻi ka hoʻomaʻamaʻa ʻana i kou wā menstrual no ke olakino olakino o kekahi a hiki ke kōkua i ka hōʻemi ʻana i ka pilikia a me ka hoʻomaka ʻana o nā pilikia olakino a me nā pilikia olakino e like me ka puʻuwai puʻuwai, hahau, ʻāpala, osteoporosis, diabetes [elua] .
Hoʻomaʻamaʻa i loko o kēlā manawa o ka mahina: Kōkua maoli anei ia?
Hoʻoikaika kino i ka wā manawa pono ia, no ka mea pili i nā pae hormonone a kōkua i ka mālama ʻana i nā ʻōuli o ke au [3] . Ke neʻe kou kino (ʻoiai e hana ana) hana ia nā endorphins, e hana nei ma ke ʻano he painkiller kūlohelohe. Eia nō naʻe, e noʻonoʻo e kaomi ʻole iā ʻoe iho inā ʻoe e ʻike i kahi kahe kaumaha a me ka hana ʻana me nā ʻehaʻeha.
Nā pono o ka hoʻoikaika kino i kāu mau kau:
- Kōkua e hoʻonui i kou naʻau ma ke kāomi ʻana i kāu endorphins a pale i ka hoʻomaka ʻana o ka loli mau o ka naʻau
- Pākuʻi i ka luhi a ʻeha poʻo
- Hōʻaleʻa i nā paʻi menstrual e ka hoʻomaikaʻi ʻana i ke kahe o ke koko
- Kōkua i ka mālama ʻana i ka dismenorrhea (nā wā ʻehaʻeha loa)
ʻO ka hana ʻana i nā hana hoʻoikaika kino e like me ka holo ʻana, ka jogging ʻana, ka hele wāwae wikiwiki ʻana, ka piʻi ʻana i ke alapiʻi, a pēlā aku, i kāu mau wā (ma hope o ka emi ʻana o kāu kahe) hiki ke olakino ka mea a ka poʻe loea i manaʻo ai. Hiki i nā hana Cardio ke hana i nā homone endorphin e kōkua i ka hōʻoluʻolu ʻana i kekahi mau ʻōuli o ka wā makemake ʻole ʻia a hiki nō hoʻi iā lākou ke kaulike i ka mahana o kou kino, i haʻahaʻa iki i nā wā, no ka hoʻololi ʻana o ka hormonal. [4] [5] .
ka hopena o ka meli ma ka ʻili
He aha ka hoʻolālā maikaʻi loa i kāu mau kau?
ʻAʻole ka manaʻo o ka hoʻoikaika wale i ka hoʻoikaika cardio paʻakikī. Hiki iā ʻoe ke hele i waho e holoholo a i ʻole he jogging no kekahi mau minuke. Hiki iā ʻoe ke hoʻāʻo i ka hoʻōla o ka menstrual cramp-relieving yoga mau kau, ka cardio māmā māmā a i ʻole ka hoʻoikaika kino ʻana ma ka home. I ka hopena o ka lā, he mea nui e hoʻolohe a hoʻomaopopo i kou kino.
I ka wā o kāu cramp, ʻike pinepine ʻoe i ka huhū a me ka momona. No laila, mai lele pololei i kāu treadmill a pauma i ka wikiwiki [6] . E hoʻomaka lohi a hoʻomehana i ke kau ʻana. E hoʻohaʻahaʻa nā hana māmā i nā ʻōuli o ka menstruation a e ʻoluʻolu ʻoe e pili ana i kāu hana o kēlā me kēia lā [7] . ʻO ke Aerobics kahi ala maikaʻi loa e haki i ka hou a leʻaleʻa i kāu mau kau. ʻAʻole ʻoe e lilo i kāu hana a ʻike ʻoe i ke kiʻekiʻe i kou pae ikehu me kēia hana haʻahaʻa haʻahaʻa. Eia kekahi mau hoʻoikaika kino no nā wahine i ko lākou wā.
(1) Holo wikiwiki : ʻO ka haʻuki i koi nui ʻia no ka hōʻola cramp ka cardio o ka haʻahaʻa e hoʻoneʻe i kou mau mākala a hoʻonui i ka helu o kou puʻuwai. ʻO ke laʻana ʻoi loa o kēia e hele i kahi ala wikiwiki a puni kāu kaiāulu no 30 mau minuke [8] .
(2) Ke holo nei : Inā makemake ʻoe hiki iā ʻoe ke lawelawe i kahi jogging, a laila koho i hoʻokahi. E hōʻole ʻoe i ka hoʻokau ʻana iā ʻoe iho a e makaʻala i kāu mau palena. Inu nui i ka wai ma mua o ka hoʻoikaika kino. ʻO kēia kahi ala maikaʻi loa e kiʻi i kou pauma koko a e hoʻonui koke i kāu metabolism. E hoʻonui pū ʻia kou ikehu, no laila he ala maikaʻi kēia e hōʻola ai i nā manawa blues [9] .
...
(3) Auʻau : ʻAʻauʻau he ala maikaʻi e hoʻomaha ai i kāu mau kau. Ma kahi o ka hana ʻana i nā laps huhū, e nānā i ka lawe lohi ʻana a i nā ʻāpana mālie. E hoʻonui maoli kēia i kou kahe o ke koko a hoʻonui i kou pae ikehu. ʻO kekahi o nā ala maikaʻi loa e hoʻomaha ai ʻoiai e loaʻa kahi hoʻomaʻamaʻa maikaʻi e koho no ka backstroke [10] [umikumākahi] . I kēia manawa hiki iā ʻoe ke noʻonoʻo, pehea wau eʻauʻau ai me ka wailele e hana ana ma lalo, ʻo ia, ʻo ia ke kumu i loaʻa ai iā mākou nā tampons a i ʻole nā kīʻaha menstrual. ʻAʻole e holo nā pads a e hoʻopiha wale i ka wai.
(4) Yoga : ʻO kekahi o nā haʻuki kūpono loa, hemolele ʻo yoga no kāu mau kau. E hōʻole i nā inversions (yoga poses kahi kiʻekiʻe o ka puʻuwai mai ka honua ma mua o ke poʻo) a kaukaʻi i nā kikoo e hoʻokau i ka ʻōpū e hoʻoliʻiliʻi i kāu cramp. Hiki i nā hana hanu a hoʻomaha hoʻi ke hoʻopau i ka hoʻoluhi a hoʻonui i ke kahe o ke koko [12] .
(5) Pākaukau : He hana hoʻoikaika maikaʻi loa kēia i kāu mau kau. E moe pololei i ka papahele me kou mau lima a me kou kuʻekuʻe i hoʻopaʻa ʻia ma lalo o kou umauma. E hāpai iā ʻoe iho i ka hoʻohana ʻana i nā manamana wāwae a me nā paʻa lima a paʻa i ke kiʻi. E hana hou i kēia hana i nā manawa mau. He ala maikaʻi loa kēia e hāʻawi i kou kino āpau i kahi hoʻoikaika ikaika i kāu mau manawa [13] .
...
(6) Nā hana hoʻoikaika kino : Hiki iā ʻoe ke koho e hana i nā hoʻoikaika kino i ka hoʻoikaika ʻana i ka abs. Manaʻo paha ʻoe he counterproductive ia, ke noʻonoʻo nei e ʻike paha ʻoe i ka cramp. Akā he ala maikaʻi loa kēia e hoʻokuʻu ai i nā mākala o ka ʻōpū, kahi e hōʻoluʻolu ai i kou mimiki manawa [14] .
(7) Kaupaona : Ke hāpai nei i nā kaupaona e kūkulu i ka nui o nā mākala e hoʻonui ai i ka metabolism a me kahi kiʻekiʻe o nā calories e hoʻā ana. E koho pono i kahi kaupaona māmā a nānā i nā mea liʻiliʻi liʻiliʻi. E hoʻomaha pinepine a ʻike ʻoe ʻaʻole e hoʻoikaika nui iā ʻoe iho [umikumālima] .
(8) Ke hulahula nei : He ala maikaʻi loa kēia e puka aku ai i waho o kāu mau blues manawa a puhi i kekahi mau calorie. Kau i kāu mau mele punahele a hulahula iā ia. E houʻu ʻoe i ka hou me ka hana ʻole ʻana iā ʻoe iho.
Nā hoʻoikaika kino āu e hōʻalo ai i nā wā
ʻOiai maikaʻi ka hoʻomaʻamaʻa iā ʻoe, hiki i ke koʻikoʻi physiologic o ka hoʻoikaika ikaika ke keʻakeʻa i ke kaulike o ka axis hypothalamic-pituitary-ovarian, e hana nei ma ke kikowaena hoʻomalu no kāu pōʻai menstrual, kahi e hopena ai i nā wā i hala ʻole, ma waho o kāu manawa maʻamau) a hoʻololi i kāu kahe (ma muli o ke kaupaona / lilo momona a me nā loli hormonal) [16] .
Ma kahi palapala hope loa…
Palekana loa ka hoʻomaʻamaʻa ʻana i kāu wā inā ʻoluʻolu ʻoe e hana ana pēlā. Eia nō naʻe, inā ʻoe e ʻike i kahi kahe kūpono ʻole a i ʻole nā cramp ikaika ma hope o ka hoʻoikaika kino ʻana, pono e ʻimi ʻia ka manaʻo ʻoihana.
ʻO nā nīnau e pili ana i ka hoʻoikaika ʻana i nā wahine
