Haeba u fumanoe u e-na le PMS kapa haeba u nahana hore u ka 'na ua e-ba le PMS mohato oa pele oa ho khaola monster oa hao oa PMS o matsohong a hao.
Bongata ba lingaka ba lumellana hore phekolo ea pele ea PMS e thehiloe ho ja lijo tsa motheo le mekhoa ea phetoho ea mekhoa ea bophelo.
- lenaneo la kamehla la ho ikoetlisa
- mekhoa ea boikhathollo
- phetoho ea lijo
- vithamine kapa diminerale
Ts'ebeliso ena ea phekolo ea PMS hangata ha e na litla-morao, ebile e fana ka melemo ea bohlokoa bophelong bohle ba hau. Haeba mekhoa ena ea phekolo e sitoa ho fokotsa matšoao a hau a PMS ka nako e lekaneng (likhoeli tse peli kapa tse tharo), uena le ngaka ea hau le ka 'na la batla ho hlahloba litlhare tse tlamang tse kenyelletsang: li-hormone tsa thibelo ea bokhachane, li-anti-depressants, li-anti-anxiety, lithethefatsi e ama tlhahiso ea lihomone.
Ho ikoetlisa le PMS
Basali ba bangata ba makala ha matšoao a bona a PMS a bonahala a nyamela ka mor'a hore ba qale ho ikoetlisa kamehla. Hase feela thuso e tloaelehileng ea ho ikoetlisa e ka fokotsa matšoao a hau a PMS, bophelo bohle ba hau bo tla ntlafala hape. Ho ikoetlisa kamehla ho fokotsa likotsi tsa botenya, lefu la tsoekere, lefu la pelo le mefuta e mengata ea kankere. Ho ikoetlisa kamehla ho boetse ho thusa ho ntlafatsa matšoao a ho nyahama, ho tšoenyeha le khatello ea kelello.
Litholoana tse ntle tsa lenaneo la kamehla la ho ikoetlisa li tla ha u qeta bonyane metsotso e 30, matsatsi a 5 ka beke, u etsa mosebetsi o kang oa ho tsamaea, oa ho sesa, oa ho khanna kapa oa ho matha.
Relaxation Therapies le PMS
Mekhoa ea ho phomola e thusa ho imolla khatello ea letsatsi le letsatsi le matšoenyeho ao boholo ba rona re nang le 'ona. Ho theha mokhoa oa kamehla oa 'mele oa kelello ho ka ba molemo haholo bakeng sa bophelo bo botle ba hau. Matšoao a kelello a kang ho tepella maikutlong, ho tšoenyeha le khatello ea kelello hangata ho bakoa ke liphetoho tsa li-hormone tse etsahalang 'meleng oa hao pakeng tsa ho phalla le nako ea hau.
Haeba u utloa boikutlo bona ba ho fetoha maikutlo ho fetoha ho ka ba molemo haholo ho leka ho kenyelletsa phekolo ea mofuta o itseng oa boikhathollo mokhoeng oa hau oa letsatsi le letsatsi haholo-holo halofo ea bobeli ea potoloho ea hau. Melemo e bontsitsoe ka:
- yoga
- ho thuisa
- biofeedback
- ho itšepa hangata ho thusa ho fokotsa matšoao ana.
Boroko le PMS
Le hoja ka linako tse ling ho bonahala eka ho le thata ho finyella, etsa bonnete ba hore u fumana lihora tse 7 ho isa ho tse robong tsa boroko bosiu bo bong le bo bong ho thusa ho fokotsa matla a matšoao a hau a PMS. Ho se robale ka ho lekaneng ho ka eketsa boholo ba matšoao a hau a PMS. Ho hloka boroko bo nepahetseng ho ama bokhoni ba hau ba ho tsepamisa mohopolo, ho etsa hore u ikutloe u khathetse ha u tsoha le ho pholletsa le letsatsi la hau, mme e ka ba le tšusumetso e tebileng ho matla a hau a matla. Haeba u sa ikutloe u khatholohile ha u tsoha hoseng, mohlomong ha u robetse ka ho lekaneng.
Lijo le PMS
Liphetoho tsa lijo tse ka thusang ho fokotsa matšoao a hau a PMS li kenyeletsa ho ja lijo tse bonolo, tse tloaelehileng tse nang le lik'habohaedreite tse rarahaneng, tse akarelletsang lijo, litholoana le meroho. Lijo tsa hau le tsona li lokela ho ba tlaase:
- sodium
- tsoekere
- joala
- caffeine
Haeba matšoao a hao a PMS a kenyeletsa ho thibela kapa ho boloka metsi, ke habohlokoa haholo ho fokotsa tlhahiso ea hau ea sodium ho tsoa letsoai ke tlatsetso e khōlō ho matšoao a joalo.
Litlama tsa Litlama bakeng sa PMS
Bongata ba phekolo ea litlama bakeng sa PMS ha bo na bopaki bo bong bo tšehetsang katleho ea bona. Chasteberry e ka ba ntho e ikhethang. Lithuto tse 'maloa tse nyenyane li bontša hore chasteberry e bonahala e fokotsa matšoao a PMS ho basali ba bang. Leha ho le joalo, ka lebaka la mefokolo ea lipatlisiso tsena, bafuputsi ba ke ke ba netefatsa tšireletso le katleho ea setlama sena.
Hona joale Chasteberry ke eona setlama feela se nkoang se ka thusa basali ba nang le PMS. Le hoja basali ba ithutong e le 'ngoe e nyenyane ba ile ba ntlafatsa matšoao a bona a PMS ka mor'a likhoeli tse tharo ho phekoloa ka chasteberry, setlama sena se hloka ho ithuta ho eketsehileng hore na se sireletsehile ebile sea sebetsa.
Li-Vithamine le Lisebelisoa tsa PMS
Ho bonolo ho itekanetse matšoao a PMS hangata ho arabela hantle ho tlatsetso ea khalsiamo. Mohlomong u se u ntse u tseba hore khalsiamo ke ea bohlokoa ho thusa ho fokotsa kotsi ea lefu la masapo le lefu la masapo. Leha ho le joalo, mohlomong ha u tsebe hore liphuputso li bontša hore ho nka 600 mg ea khalsiamo ka makhetlo a mabeli letsatsi le leng le le leng (ntle le khalsiamo e fumanoang lijong tsa hau) ho fana ka palo e kholo ea matšoao a PMS, ka mor'a likhoeli tse tharo, ha e bapisoa le placebos.
Tlhahlobo e nyenyane ea meriana e fumanoe hore ho fihlela ho 100 mg ea vithamine B6 (pyridoxine) e ka thusa ho fokotsa matšoao a PMS ho basali ba nang le matšoao a bonolo feela. Le ka mohla u se ke ua nka vithamine B6 e fetang 100 mg ka letsatsi (80 mg bakeng sa bacha) ka lebaka la kotsi ea tšenyo ea mmele. Ha e le hantle, litaelo tse ling li fana ka maikutlo a ho boloka tekanyo ea tlatsetso ea vithamine B6 ho ea ho 10 mg ka letsatsi.
Boholo ba tsena tsa lijo le litlhahiso tsa bophelo bo boetse bo bohlokoa bakeng sa bophelo bo botle ba hau. Ho ka etsahala hore ho etsa liphetoho tsena ts'ebetsong ea hau ea letsatsi le letsatsi ho ka thusa ho fokotsa matšoao a mabeli a PMS.
Joaloka kamehla, ke habohlokoa ho buisana ka mathata leha e le afe ao u nang le 'ona ka bophelo ba hao ba ho ea khoeling le mofani oa tlhokomelo ea bophelo.
E hlophisitsoeng ke Andrea Chisholm MD
Koleji ea Royal ea Boipheliso ba Meriana le ea Gynecologists Tataiso ea Green-top Number 48. Tsamaiso ea Lekhotla la Pele ho Tlhaho. December 2007