Aiki-gida da Salon Canji
Menopause yakan faru a ƙarshen rayuwar kowane mace. Don haka me yasa ba zaku bi shi ba a cikin hanyar halitta? Maganin sauyawa na Hormone (HRT) ya kasance sanannun magani ga mazaune. Duk da haka, yana ƙara haɗarin ciwon daji da cututtukan zuciya da kuma yanzu karuwa da hankali yana ɗaukar shi. Maimakon haka, wasu mata suna neman dabi'ar yanayi don saukaka rashin jin daɗi da suka fuskanta a lokacin menopause.
Wadannan irin rashin jin daɗi sun hada da walƙiya mai zafi , suturar rana, da saurin yanayi . Anan ne mafi kyawun gyare-gyaren salon rayuwa da magunguna.
Aiki
Aiki ne mai yiwuwa abu ne mafi muhimmanci wanda mace zata iya yi don inganta lafiyarta da jin daɗin rayuwa a duk rayuwarsa. Kayan aiki na yau da kullum yana taimakawa wajen rage ƙananan kashi kuma yana taka muhimmiyar rawa wajen rage cututtukan cututtukan zuciya, ciwon sukari, da kuma yawan ciwon daji. Kuna buƙatar samun akalla minti 30 na aikin motsa jiki a kowane mako, irin su tafiya brisk, motsa jiki, aikin gona, ko rawa. Don asarar nauyi, zaka iya buƙatar minti 60 ko fiye, mafi yawan lokutan mako, hade tare da cin abinci mai rage yawan kalori.
Mind-Body Practices
Anyi nazarin tunani mai zurfi don ganin idan za'a iya amfani da shi don haskakawa mai zafi kuma inganta ingantaccen barci da kuma rage damuwa. Cibiyar Cibiyar Kula da Harkokin Kasuwanci da Haɗin Kai (NCCIH) ta ce binciken daya yana da wasu sakamako masu alamar.
Har ila yau, an gano hypnoosis don rage yawan nauyin walƙiya a cikin binciken daya da Hukumar NCC ta bayar. Yoga na iya taimakawa tare da wasu bayyanar cututtuka, amma ba ze rage rage haske ba. Ba a tabbatar da Acupuncture mai tasiri ba game da hasken zafi.
Abinci
Abinci naka shine mahimman hanya wajen sarrafa iko da mazaomina.
Don rage sakamako na walƙiya mai zafi, za ka iya so ka rage maganin kafeyin, abinci mai yaji, da barasa. Rage caffeine da barasa a daren zasu iya taimakawa wajen rage rashin barci. Kuna so ku tabbata cewa kuna samun isasshen alli, phosphorus, da kuma bitamin D ta hanyar abinci, ko da yake kari an bada shawara ga alli da kuma bitamin D.
Za ku sami hadarin cututtukan zuciya bayan mutawa kamar yadda estrogen dinku ya rage. Yanzu lokaci ne da za ku bi shawarwari masu cin abinci don rage zuciyar ku. Wadannan a halin yanzu sun haɗa da iyakance matsassun ƙwayoyi da kuma kawar da fatsun mai daga abincinku.
Riba kima shine matsala ta kowa a mazauni, kuma zaka buƙatar kallon yadda kake ci. Rage gwaninta mai yalwa da kuma carbohydrates mai ladabi daga abincin ku kamar yadda waɗannan adadin kuzari ne.
Me ya kamata ku ci a maimakon? Ƙara yawan abinci naka da ke dauke da phytoestrogens irin su soya, chickpeas, lentils, da flaxseed kasa. Zai fi dacewa a zabi abinci na halitta kamar yadda tushen wadannan estrogens ne maimakon shan kari. Sauran abincin da ya kamata ka hada a cikin abincinka sun hada da hatsi, hatsi, alkama, shinkafa, shinkafa, almonds, shafuka, 'ya'yan itatuwa da kayan lambu. Wadannan sun hada da fiber da sauran amfani na gina jiki.
Vitamin
Tun daga lokacin da ya kai shekaru 50, ya kamata ka fara ƙara cin abinci naka tare da miliyon 1500 na calcium kuma akalla 800 IU na bitamin D3 a kowace rana don hana osteoporosis da kuma kula da lafiyar kwayoyin.
Vitamin E na iya samun ƙananan sakamako a rage rage walƙiya kamar yadda aka gani a cikin binciken guda. Amma dole ne ku kula da kada ku dauki kashi fiye da kashi ko kuna da zubar da jini, shanyewar jiki, da ciwon zuciya.
Probiotics
Lactobacillus acidophilus da al'adun Bifidus na iya zama da amfani ga mata a lokacin menopause don taimakawa da metabolism da yin amfani da estrogen. Wasu kuma sun gaskata wadannan kwayoyin "mai kyau" suna taimakawa rage lalacewar yisti.
Ganye da Ƙari
Kila za ku iya ganin karin kayan kasuwa don mazaunawa. A nan ne hujjojin shaidu na yanzu game da ko za su iya zama daidai, bisa ga Hukumar NCC:
- Phytoestrogens irin su clover isoflavone ba su nuna alamu masu dacewa wajen warware matsalolin mazauni ba, kuma samfurori sun nuna rashin dacewa ga walƙiya mai zafi. Gaba ɗaya, yana da kyau a hada da waɗannan abincin a cikin abincin abinci maimakon ɗaukar su cikin kwayoyi.
- Binciken baƙar fata yana nuna sakamakon da ba daidai ba. Har yanzu akwai rashin shaida mai kyau cewa yana aiki. Ba'a ba da shawarar ga kowa tare da matsalolin hanta ba.
- DHEA shine mai ƙaddamarwa zuwa estrogen kuma jikinka yana sa ƙasa kamar yadda kake da shekaru. Ba'a san ko yana amfani da shi wajen magance cututtukan mazauni ba, amma amfani da shi zai iya haifar da lalacewar hanta.
- Dong quai wani ganye ne na kasar Sin. Babu komai mai kyau game da ko yana aiki. Zai iya yin hulɗa tare da jinin jinin da ake ciki na Coumadin (warfarin).
- Ba a ishe bincike ba don yanke shawarar game da man fetur na farko, ginseng, kava, melatonin, ko daji. Duk da haka, kava yana kawo hadarin cututtukan hanta mai tsanani.
Hormones
Ana amfani da kwayoyin halitta mai amfani da kwayoyin halitta ko kuma kwayoyin progesterone ta hanyar takardun magani daga haɗin magunguna. Shaidun ba su goyan bayan ikirarin cewa waɗannan kwayoyin halittu masu amfani da kwayoyin halitta sun fi tasiri ko mafi aminci fiye da maganin hormone na al'ada. Har ila yau akwai damuwa cewa abun ciki na iya bambanta daga tsari zuwa tsari.
Kalma Daga
Kuna so a samo madadin yanayi don taimaka maka bayyanar cututtuka na mazaopausal, amma yanayi ba yana nufin kariya ko tasiri ba. Yi hankali cewa masu kasuwa suna da farin ciki da sayar da kayan da ke yin alkawuran da ba'a ba amma bincike baya tallafawa. Koyaushe sanar da mai bada sabis na kiwon lafiya na duk wata magunguna da kake amfani da ita. Za su iya tsoma baki tare da wasu magunguna naku ko kuma suna haɓaka tasirin su. Dole likita ya bukaci sanin wannan don haka ana iya gyara magunguna da kyau.
> Sources:
> Abinci, Abinci, da Menopause. Mata lafiyar lafiyar mata. https://www.womens-health-concern.org/help-and-advice/factsheets/focus-series/diet-nutrition-menopause/
> Cin Dama A lokacin Menopause. Cibiyar Gina Jiki da Dietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/eating-right-during-menopause.
> Menopausal Cutar cututtuka: A zurfin. Cibiyar Kasa ta Kasa ta Kasuwanci ta Harkokin Kasuwanci. https://nccih.nih.gov/health/menopause/menopausesymptoms.
> Hanyoyin da ba a Hanya ba don Cutar da Ƙunƙasa Hotuna & Menopause. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/non-hormonal-ways-to-cope-with-hot-flashes-and-menopause.