Shin akwai hanyoyin da za a sauƙaƙe bayyanar cututtuka na PMS a halitta?
Yayinda tsinkar jima'i ta tashi da kuma fada, wasu mata suna samun PMS (cututtuka na farko), ƙungiyar ta jiki da kuma tunanin abin da ya shafi jiki, irin su ciwon ciki na ciki, tausayi mai tausayi, canzawa cikin ci abinci, damuwa, damuwa, da damuwa a cikin mako ko biyu kafin lokacin hawan su.
PMS Magunguna
Idan ka yi hulɗa da PMS, zaka iya inganta sifofinka ta hanyar yin canji na rayuwa.
Ana amfani da magunguna da yawa don taimakawa bayyanar cututtukan PMS, daga cin wasu abinci don yin amfani da su. Ga wasu daga cikin magunguna masu amfani da su:
Calcium
Kodayake an gabatar da wasu nau'i-nau'i masu yawa don taimakawa bayyanar cututtuka ta PMS, a wannan lokaci kadai calcium ya nuna alamar ingantaccen warkewa.
Ɗaya daga cikin mafi yawan binciken da aka yi a kan kwayar cutar PMS, wanda aka buga a cikin Jarida ta Amirka na Obstetrics da Gynecology , yayi nazari akan amfani da maganin cizon sauro daga mata da matsanancin alamun bayyanar cututtuka. Masu shiga cikin binciken sun dauki ko dai calcium ko placebo na wata uku.
Masu bincike sun gano cewa matan da suka dauki calcium suna da kashi 48 cikin dari a cikin jimlar bayyanar su.
A cikin wani bincike, wanda aka buga a Cibiyar Nazarin Ciki ta Intanet, masu bincike sun bincikar bayanai daga mata 1057 wadanda suka kafa PMS fiye da shekaru 10 na biyo baya da 1968 mata ba tare da PMS ba. Sun gano cewa matan da ke da cike da allura daga wuraren abinci suna da mummunar haɗarin PMS.
Kimanin lokuta hudu a rana (kimanin ƙarfe 1200 na ma'auni) ko madara mai laushi, mai karfi mai ruwan 'ya'yan itace, ko kayan abinci mai laushi irin su yogurt da aka haɗu da ƙananan haɗari. Abin sha'awa, ƙwayoyin daga cikin kari ba hade da haɗarin PMS ba.
Abinci a cikin ƙwayoyi sun hada da:
- Dairy products
- Tsaba Sesame
- Almonds
- Leafy kore kayan lambu
Binciken ya gano cewa matan da ke cike da bitamin D (wani bitamin da yake sarrafa salin abincin da kuma metabolism) daga asalin abinci mai kimanin 400 IU a kowace rana yana da ƙananan hadarin PMS.
Wani bincike na gaba da aka buga a BMC Lafiya ta Mata ta kimanta matakan jini na bitamin D (25-hydroxyvitamin D) kuma sun gano cewa matakan bitamin D basu da alaka da haɗarin PMS gaba daya, amma sun kasance cikin haɗari da haɗarin bayyanar cututtuka irin su nono taushi , zawo ko ƙuntatawa, gajiya, da ciki.
Abinci
Shawara mafi yawan abinci na yau da kullum shine iyakance abincin sukari da haɓaka amfani da carbohydrates masu haɗari. Wasu mutane na iya amfana daga rage yawan abincin sodium, wanda zai iya taimakawa wajen rage damuwa, riƙewar ruwa, da ƙyallen nono da tausayi.
Ƙuntatawar caffeine wani sauyewar cin abinci na yau da kullum saboda ƙungiyar dake tsakanin maganin kafeyin da kuma alamun PMS irin su irritability da rashin barci.
Aiki
Yin jituwa ga aikin yau da kullum na yau da kullum na iya taimakawa wajen inganta siginar PMS. Ayyukan motsa jiki na yau da kullum irin su brisk walking, jogging, iyo, ko cycling fito da endorphins, dopamine, da kuma serotonin (jakadun sinadarai wanda zai iya ƙarfafa yanayin) kuma yana da amfani mai kyau a kan makamashi da barci.
Gudanar da Gwaji
Ayyukan motsa jiki, tunani , da yoga wasu hanyoyi ne don rage danniya da kuma inganta shakatawa. Mata da yawa suna jin damuwarsu kuma suna biyan bukatunsu a cikin makonni kafin abubuwan da suka faru. Ana iya amfani da shi ta hanyar ƙyale lokaci na sirri don shakatawa, bayyana motsin zuciyarmu, da kuma ba da fifiko ga bukatunku da abin da ke ciyar da ku.
Agnus Castus (Zakiyar Tsuntsaye)
Bishiyar bishiya ( Vitex agnus-castus ) Berry ana nunawa a matsayin karin kayan lambu don taimakawa tare da ciwo na premenstrual.
Alal misali, binciken da aka wallafa a cikin Phytomedicine yayi nazarin amfani da agnus castus (a cikin daban-daban na asali) ko wuribo a cikin mata 162 da PMS.
Bayan watanni uku, matan da suka dauki nauyin 20 a kowace rana sun inganta alamun bayyanar idan aka kwatanta da wadanda suka dauki wuri ko 8 MG.
A cikin binciken da aka yi a shekarar 2013 a cikin Planta Medica , masu bincike sun sake nazarin nazarin da aka buga a baya game da amfani da tsabta mai kyau ga yanayin haihuwa. Sun gano cewa biyar daga cikin binciken shida da aka samo kayan aikin agnus castus sun fi tasiri fiye da placebo.
Akwai yiwuwar kullun kuma yana iya ba da dacewa ga wasu mutane (kamar wadanda suke da wasu sha'anin kiwon lafiya ko mutane suna shan shan magani), don haka idan kuna la'akari da ɗaukar agnus castus, yana da muhimmanci a tuntuɓi mai ba da sabis na kiwon lafiya a farkon.
Hanyoyin haɗaka
Acupuncture, massage magani, da kuma aromatherapy (amfani da mai amfani mai amfani) ana nuna wasu lokuta don rage alamun bayyanar PMS.
Layin Ƙasa
Idan kana da PMS, akwai wasu salon da za a iya canzawa da za ka iya inganta don tabbatar da bayyanar cututtuka da kuma taimakawa wajen kawo jima'i cikin daidaito. Yi magana da mai ba da kulawa, wanda zai iya taimaka maka ka zaɓi tsarin da ya dace maka.
> Sources:
> Bertone-Johnson ER, Hankinson SE, Bendich A, Johnson SR, Willett WC, Manson JE. Calcium da kuma bitamin D da kuma hadarin abin da ke faruwa a lokacin da ya faru. Arch Intern Med. 165.11 (2005): 1246-1252.
> Bertone-Johnson ER, Hankinson SE, Forger NG, et al. Plasma 25-hydroxyvitamin D da hadarin cututtuka na premenstrual a cikin binciken da ake gudanarwa. Kiwon lafiyar mata na BMC. 2014 Apr 12; 14: 56.
> Schellenberg R, Zimmermann C, Drewe J, Hoexter G, Zahner C. Amfani da dogara na Vitex agnus castus cire 440 a cikin marasa lafiya da ke fama da ciwo na premenstrual. Phytomedicine. 2012 Nov 15, 19 (14): 1325-31.
> Thys-Jacobs S, Starkey P, Bernstein D, Tian J. Calcium carbonate da cututtuka na premenstrual: sakamako a kan premenstrual da menstrual alamun bayyanar. Ƙungiyar Nazarin Ciwon Biki na Premenstrual. Am J Obstet Gynecol. 1998 Aug; 179 (2): 444-52.
> ya mutu MD, Burger HG, Teede HJ, Kone KM. Vitex agnus-castus haɓaka ga cuta masu haihuwa: nazari na ainihi na gwaji na asibiti. Planta Med. 2013 May, 79 (7): 562-75.
Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani ta likita mai lasisi. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.