Yayinda maganin hormonal ya fi tasiri, wasu magunguna zasu iya taimaka maka ka jimre
Idan kuna gabatowa ko kuma a tsakiyar "canji na rayuwa," ko menopause , walƙiya mai haske shine mai baƙo. Rashin jin zafi mai tsanani, suturawa, tsummoki da damuwa, ƙara yawan zuciya, ko da tingling sau da yawa ya zama wannan bayyanar, wanda shine bane na mazaopausal mata a ko'ina. Saboda matakan yarin estrogen, kimanin kashi 75 cikin 100 na dukkan mata suna samun haske mai zafi, tare da mafi yawan lokuta na shekaru biyu ko žasa-amma wasu mata zasu iya samun su na tsawon lokaci.
Yawanci suna farawa kafin zuwan mata na ƙarshe.
Harkokin sauyawa na al'adun gargajiya (HRT) wanda ya hada da sauyin isrogen yana ba da taimako mai kyau daga hasken wuta mai haɗari da mazauni. Duk da haka, wasu mata bazai iya amfani da shi ba, irin su waɗanda aka yi wa kwanan nan don ciwon nono. Kuma wasu na iya zama damu game da canje-canje na rayuwa don kiyaye su daga ci gaba.
Ga wasu ra'ayoyin da ba na hormonal ba don rage girman kullunku.
Ƙara Phytoestrogens zuwa Abincin ku
Wasu bincike sun nuna cewa phytoestrogens, waxanda tsire-tsire ne tare da ciwon haɗin gwargwadon estrogen kamar su a cikin jiki, zasu iya taimakawa wajen rage walƙiya mai zafi da sauran cututtuka na menopause. Phytoestrogens sun hada da isoflavones da lignans. Soybean da kayayyakin soya irin su tofu, tempeh, miso, da madara da soya suna dauke da isoflavones, kuma ana iya samun lignans a cikin flaxseed, dukan hatsi, legumes kamar su kaji da 'ya'yan lebur,' ya'yan itatuwa, da kayan lambu.
Tsarin sunadarai na phytoestrogens sunyi kama da estradiol, ko estrogen, da kuma nazarin da yawa sun nuna cewa suna da tasirin estrogenic cikin jiki lokacin da tsarin yaduwar iskar kwaikwayon ya ragu.
Guji Abincin Abinci
Yawancin abincin zasu iya haifar da ƙanshin zafi, ciki har da barasa, maganin kafeyin, cayenne, da sauran kayan abinci mai kwakwalwa.
Idan hotuna masu zafi sun fara tsanantawa bayan sun cinye wadannan abinci, kokarin kawar da wadanda suka aikata laifuka kuma su ga idan hotunan zafi ya shiga.
Gwada Magunguna
Effexor mai maganin antidepressant ne da aka samo don rage walƙiya mai zafi a cikin mata da ke shan magani ga ciwon nono. Saboda yana aiki sosai don marasa lafiya na nono, masu bincike sun yi imanin cewa zai iya zama wani zaɓi ga matan da basu so suyi amfani da maganin maganin hormone na al'ada a lokacin menopause.
Paxil ita ce FDA-ta yarda ta bi da walƙiya mai haske kuma an tabbatar da shi don inganta su a cikin binciken da aka tsara. Ana nuna Pristiq da Lexapro don taimakawa a cikin bincike.
Gabapentin wani magani ne wanda ke amfani da kwayar cutar da ake amfani dasu don magance ciwo da jijiyar jijiya. Shaidun tsararraki sun gano cewa miyagun ƙwayoyi yana da tasiri sosai a rage rage haske.
Samun Ayyukan Ƙasa
Haka ne, yeah. Wanene yake so ya motsa jiki idan sun riga sun fara da gumi yayin da suke tsaye? Gaskiya cikakke, amma motsa jiki ya tabbatar da taimakawa. A gaskiya, binciken biyu da aka buga a shekara ta 2016 ya nuna cewa matan da aka sanya a cikin shirin motsa jiki da keken keke da keken keke hudu zuwa sau biyar a mako sun nuna ingantawa ga iyawar da zasu iya sarrafa lafiyar jikin su, kuma a lokacin da yake haskakawa, sun ci gaba da kasa da kasa. ya nuna rashin tsayuwa a yanayin zafin jiki lokacin da aka kwatanta da ƙungiyar kula da ba ta motsa jiki ba.
Kuma mafi mahimmanci, a ƙarshen binciken, mahalarta da suka yi amfani da su sun samu kashi 60 cikin 100 na mintuna.
Aiki a kalla a wasu lokuta a mako, a matsakaicin matsayi ko ƙarfin hali, don ganin wannan amfanin. Kawai kada kuyi motsa jiki cikin sa'o'i uku na kwanta ko ku iya kara yawan hadarinku na shan dare.
Yi amfani da Ƙari da Ganye
Mutane da yawa suna amfani cohosh na baki don rage ƙuƙwalwar zafi, kodayake kadan shaida ta kasance game da yadda tasiri yake ainihi. Duk da haka, wasu sun yi rantsuwa cewa black cohosh yana ba da taimako na musamman daga waɗannan da sauran alamun cututtuka na menopause, ciki har da ciwon kai, damun zuciya, da damuwa.
A cewar kamfanin Arewacin Amirka Menopause Society, duk da rashin tabbacin hujja, "zai nuna cewa baƙar fata ba ta da lafiya, magani ne." Wasu ganye tare da hujjojin anecdotal na taimakawa hasken wuta sun hada da duniyar ja, dong quai, da man fetur na farko.
Wani binciken da aka wallafa a Gynecologic da Bincike na Farko ya gano cewa Vitamin E na iya taimakawa wajen rage yawan ƙarfinta da kuma tsananin zafi da gogewar rana a lokacin menopause.
Duk da haka, kafin a fara wani sabon kayan aiki ko ganye ko mahimmanci ne don dubawa tare da mai bada sabis na kiwon lafiya, kamar yadda yawanci daga cikinsu an hana su zuwa wasu yanayi na likita.
Tsare Cool
Hotuna masu zafi suna da mummunan yanayi a lokacin zafi. Yi duk tufafi na auduga da ke ba da izinin fata don numfasawa, da kuma ajiye fan kusa a lokacin zafi don rage yawan walƙiya da ke fuskanta. Kuna iya so a kan ruwan kankara, ajiye kayan kankara a kusa, kuma sa laushi a cikin watanni masu raƙumi don haka za ku iya cire tufafi kamar yadda ake bukata.
Rage Matsayin Matakanka
Matsalar zata iya zama mai faɗakarwa mai zafi don mata da yawa. Yin kwalliya kamar kwaikwayo ko gyaran yoga, ko aikin kirki irin su zane ko rubutu, na iya samar da taimako mai mahimmanci.
> Sources:
> Bailey, Cable, Aziz, Atkinson, Cuthbertson, Low, Jones. Harkokin aikin motsa jiki ya rage mummunan ilimin lissafi na nakasassu mai matsanancin matsakaicin matsakaicin matsakaicin mota. J Physiol. 2016 Feb 1; 594 (3): 657-67. Doi: 10.1113 / JP271456. Afub 2015 Dec 30.
> Ciwon Cleveland. Hanyar da ba ta da hanyoyi don magance hotuna mai haske da menopause.
> John Hopkins magani. Gabatarwa ga Menopause.
> Alyson Huntley, Ph.D., da Edzard Ernst, MD, Ph.D., FRCP (Edin). "Binciken na yau da kullum game da kare lafiyar baki." NAMS.
> S. Ziaei, A. Kazemnejad, M. Zareai. Hanyoyin Vitamin E akan Hotunan Ƙarƙashin Ƙarƙwarar Mata a Menopausal. Gynecol Obstet Invest 2007; 64: 204-207.