I-Premenstrual Syndrome (PMS): Izimpawu, Izimbangela, Ukuxilongwa, Ukwelashwa kanye Namakhambi Emvelo

I-Premenstrual syndrome (PMS) isivakashi esijwayelekile sanyanga zonke ezimpilweni zabesifazane abaningi. Nakuba abanye bengase bakuchithe njengokushintsha kwemizwa nje, kuyisimo esiyinkimbinkimbi esinezinhlobonhlobo zezimpawu. Kulesi sihloko, singena emhlabeni we PMS: ukuthi iyini, ukuthi ithinta bani, izimpawu zayo, izimbangela, ukuxilongwa, izinketho zokwelapha, amakhambi emvelo, futhi uma sekuyisikhathi sokuthintana nomhlinzeki wezempilo.

Iyini I-Premenstrual Syndrome (PMS)?

I-Premenstrual Syndrome, eyaziwa ngokuthi i-PMS, ihlanganisa iqoqo lezimpawu ezingokomzimba nezingokomzwelo ezivame ukuvela ezinsukwini noma emasontweni aholela esikhathini sakho sokuya esikhathini. Kufana nesikhumbuzi sanyanga zonke sezikhathi. Nakuba ubunzima nezimpawu ezithile zingahluka, i-PMS ingaphazamisa ukuphila kwansuku zonke kwabanye.

Ubani Othola I-PMS?

Impendulo emfushane ngabesifazane abasesikhathini. I-Premenstrual syndrome ingenzeka kwabesifazane bayo yonke iminyaka. Kodwa-ke, izimpawu zayo zivame kakhulu phakathi kwalabo abaseminyakeni yobusha ukuya kwengama-40. Abesifazane abasondela ekunqamukeni kokuya esikhathini bangase babe nezimpawu ezimbalwa noma bangabi nazo nhlobo.

Izimpawu ze-PMS

Manje, ake sixoxe ngezimpawu ze-PMS. Lokhu kungahluka kakhulu kumuntu nomuntu futhi kujikelezwe ngomjikelezo. Abanye bangase babe nezinhlobonhlobo zezimpawu, kanti abanye bangase babe nezimbalwa kuphela. Izimpawu ezivamile ze-premenstrual syndrome zihlanganisa:

• Ukushintshashintsha Kwemizwa: Ukushintshashintsha kwemizwa kuwuphawu lwe-PMS. Ukushintshashintsha kwamahomoni, ikakhulukazi izinguquko kumazinga e-estrogen ne-progesterone, kungathinta amakhemikhali obuchopho njenge-serotonin. Lokhu nakho kungaholela ekushintsheni kwemizwa, kusukela ekucasukeni ngendlela engavamile, ukukhathazeka, noma ukucindezeleka kuye ekubhekaneni neziqubu zokukhala. Lokhu kuguquguquka kwemizwa kungahluka ngokuqina kanye nobude besikhathi.
• Ubumnene Bebele: Abesifazane abaningi baba nomuzwa wokuthambile wamabele noma ubuhlungu phakathi nomjikelezo wabo wokuya esikhathini. Ngokuvamile kungenye yezimpawu zokuqala zomzimba ze-PMS. Lesi sibonakaliso sihlobene noshintsho lwamahomoni futhi ngokuvamile siyehla lapho ukuya esikhathini kuqala.
• Ukukhathala: I-PMS ingaletha umuzwa ophelele wokukhathala nokukhathala. Ungase uzithole uzizwa ukhathele kakhulu kunokuvamile, ngisho nalapho ulala ngokwanele.
• Ukuqunjelwa: Ukuqunjelwa kwesisu nokungakhululeki kuvamile ngesikhathi se-PMS. Ukugcinwa koketshezi, izinguquko zamahomoni, nokwanda kokukhiqizwa kwegesi kungaba nomthelela kulo muzwa wokugcwala nokungakhululeki.
• Izifiso zokudla: Abesifazane abaningi baba nesifiso esinamandla sezinhlobo ezithile zokudla, ikakhulukazi amaswidi, ukudla okulula okunosawoti, noma ukudla okunethezekile. Lezi zifiso ngokuvamile zihlobene nokushintshashintsha kwe-hormonal.
• Ikhanda elibuhlungu: I-PMS ingabangela ikhanda noma i-migraines kwabanye besifazane. Lezi zinhlungu zekhanda zivame ukuhlotshaniswa noshintsho lwamahomoni futhi zingase zihambisane nezinye izimpawu ze-PMS njengokucasuka.
• Ukucasuka: Ukucasuka okukhulu noma ukucindezeleka kwe-premenstrual syndrome kungolunye uphawu oluvamile olungokomzwelo lwe-PMS. Ukucasula okuncane kungase kuzwakale kukhathaza ngokulinganayo ngalesi sikhathi, okungase futhi kuholele ekucindezelekeni kwe-premenstrual syndrome.
• Ukukhathazeka Noma Ukucindezeleka: I-PMS ingandisa imizwa yokukhathazeka noma yokudabuka. Kwabanye besifazane, lezi zimpawu ezingokomzwelo zingaba nzima kakhulu futhi ziholele ekucindezelekeni kwe-premenstrual syndrome. Kubalulekile ukuhlukanisa phakathi kokushintsha kwemizwa okuhlobene ne-PMS kanye nokuphazamiseka kwemizwa okuphikelelayo.

Kubalulekile ukuqaphela ukuthi ubunzima nokuhlanganiswa kwezimpawu ze-PMS kungahluka kakhulu kumuntu nomuntu. Kwabanye, lezi zimpawu zingase zibe ukuphazamiseka okuncane, kanti kwabanye, zingaphazamisa impilo yansuku zonke.

Izinkinga ze-PMS

Imbangela eqondile ye-PMS ayiqondwa ngokugcwele, kodwa kucatshangwa ukuthi ihilela inhlanganisela yezinguquko zamahomoni namakhemikhali obuchopho. Lezi zinguquko zingathinta isimo sakho sengqondo kanye nempilo yomzimba. Lokhu okulandelayo yizimbangela ze-premenstrual syndrome:

• Ukushintshashintsha kwamaHormonal: Amazinga amahomoni, njenge-estrogen ne-progesterone, ayashintshashintsha kuwo wonke umjikelezo, futhi lezi zinguquko zingathinta ama-neurotransmitters afana ne-serotonin, ebandakanyeka ekulawulweni kwemizwelo.
• Izinguquko zamakhemikhali ebuchosheni: Ukuphazamiseka kwamakhemikhali ebuchosheni, ikakhulukazi okubandakanya ama-neurotransmitters afana ne-serotonin, kungase kube nomthelela ezimpawini ezihlobene nokuguquguquka kwemizwa ze-PMS.
• Ukucindezeleka: Amazinga aphezulu okucindezeleka angandisa izimpawu ze-PMS. Ukucindezeleka kubangela ukukhululwa kwamahomoni okucindezeleka njenge-cortisol, engasebenzisana namahomoni ocansi futhi enze i-PMS ibe yimbi.
• Izakhi Zomsoco: Izinketho zokudla zidlala indima ku-PMS. Olunye ucwaningo lubonisa ukuthi ukungadli ngokwanele kwemisoco ethile, njengovithamini B6 ne-magnesium, kungenza izimpawu zibe zimbi kakhulu.
• Izinto Ezithinta Indlela Yokuphila: Izindlela zokuphila zokuzihlalela kanye nokuntuleka umsebenzi ngokomzimba zihlotshaniswa nokwanda kwezimpawu ze-PMS.
• Izici Zengqondo: Abantu abanomlando wokuphazamiseka kwemizwa, njengokucindezeleka noma ukukhathazeka, bangase bathambekele kakhudlwana ku-PMS.
• I-Genetic Predisposition: Kungase kube nengxenye yofuzo ku-PMS. Umlando womndeni we-PMS noma okunye ukuphazamiseka kwemizwelo kungase kwandise amathuba okuba ne-PMS.

Ukuxilongwa kwe-PMS

Ukuhlonza i-PMS akulula ngaso sonke isikhathi njengoba izimpawu zayo zingalingisa ezinye izimo. Abahlinzeki bezempilo ingase ikucele ukuthi ulandelele izimpawu zakho izinyanga ezimbalwa ukuze usize ekuxilongeni. Uma kusolwa i-PMS, ezinye izimbangela zezimpawu, njengezinkinga zegilo noma ukuphazamiseka kwemizwelo, ngokuvamile azinakwa.

Ukwelashwa kwe-Premenstrual Syndrome

Uma kuziwa ekwelashweni kwe-PMS, ayikho indlela yokulinganisa konke. Ukwelashwa okufanele kuwe kuncike ezimpawu ze-premenstrual syndrome, ezihlanganisa:

• Imithi: Izidakamizwa ezidambisa izinhlungu ezitholakala ngaphandle kwe-counter njenge-ibuprofen ne-paracetamol zingasiza ekwehliseni izimpawu zomzimba ezifana namajaqamba kanye nekhanda elibuhlungu. Ezimweni ezimbi kakhulu, kungase kunconywe imithi kadokotela, kuhlanganise nokulawulwa kokuzalwa kwama-hormone ukuze kulawuleke ukushintshashintsha kwama-hormone.
• Izithasiselo Zokudla Okunomsoco: Abanye abantu bathola ukukhululeka ezimpawini ze-PMS ngokuthatha izithako ezifana ne-calcium, i-magnesium, ne-vitamin B6. 
• Ukuguqulwa Kwendlela Yokuphila: Ukuzivivinya njalo nokugcina ukudla okulinganiselayo kungaba enye yezindlela zokwelapha ezingcono kakhulu ze-premenstrual syndrome, okusiza ukuzinzisa amazinga e-hormone nokuthuthukisa inhlalakahle jikelele. Ukunciphisa i-caffeine notshwala nokuyeka ukubhema nakho kungasiza ekulawuleni izimpawu ze-PMS.
• Ukunciphisa Ukucindezeleka: Izindlela zokulawula ingcindezi njenge-yoga, ukuzindla, nokuzilolonga okujulile kokuphefumula kunganciphisa ukukhathazeka nokushintshashintsha kwemizwelo okuhambisana ne-PMS futhi kubonakale kusebenza ngempumelelo ekwelashweni kwe-premenstrual tension syndrome.

Imithi Yemvelo Ye-Premenstrual Syndrome

• Ukulungisa Ukudla: Ukunciphisa usawoti, ushukela, i-caffeine, nokudla okugayiwe ekudleni kwakho kunganciphisa ukuqunjelwa nokushintshashintsha kwemizwelo. Ukwandisa ukudla okusanhlamvu, izithelo, imifino, kanye nemithombo yamaprotheni engenawo amandla kungaba usizo.
• Amakhambi Emithi: Izithako ezithile zemithi ziye zabonisa amandla okulawula ukungalingani kwamahomoni nokunciphisa izimpawu ze-PMS.
• I-Aromatherapy: Amafutha abalulekile afana ne-lavender, i-chamomile, ne-clary sage angasetshenziswa ku-aromatherapy noma engezwe kubhavu ofudumele ukusiza ukuphumula nokunciphisa ukucindezeleka.
• I-acupuncture: Abanye besifazane bathola ukukhululeka ezimpawini ze-PMS ngokusebenzisa ukutshopa, njengoba kungasiza ukulinganisela ukugeleza kwamandla futhi kunciphise ubuhlungu nokushintshashintsha kwemizwelo.
• Ukubhala: Ukugcina idayari yezimpawu ze-PMS kungasiza ekuboneni amaphethini nezibangeli, kukuvumela ukuthi ulawule kangcono futhi ubikezele izimpawu zakho.
• Izindlela Zokuphumula: Imikhuba efana nokuzindla ngokucabangela kanye nokuphumula kwemisipha okuqhubekayo kunganciphisa ukukhathazeka nokucindezeleka okuvame ukuhlotshaniswa ne-PMS.

Kubalulekile ukukhumbula ukuthi ukusebenza ngempumelelo kokwelashwa kanye namakhambi emvelo kungahluka kumuntu nomuntu. Ukubonana nochwepheshe wezokunakekelwa kwempilo ngaphambi kokuzama noma yiziphi izindlela zokwelapha ezintsha noma izithasiselo kuyancomeka ukuze uqinisekise ukuphepha nokufaneleka kwezidingo zomuntu ngamunye.

Uzoyibona Nini Udokotela

Nakuba i-PMS ivamile, kunezimo lapho izimpawu zinzima futhi ziphazamisa. Uma izimpawu zakho ze-PMS ziphazamisa kakhulu impilo yakho yansuku zonke, yisikhathi sokuthintana nomhlinzeki wezempilo. Bangasiza ekukhipheni izimo ezingaphansi futhi banikeze isiqondiso ngokwelashwa okufanele kakhulu.

Isiphetho

Nakuba i-PMS ingaba inselele, ukuqonda ukuthi kwenzekani emzimbeni wakho nokwazi izinketho zakho zokulawula i-PMS kungenza umehluko omkhulu. Kungakhathaliseki ukuthi ukhetha ukwelashwa, amakhambi emvelo, noma inhlanganisela yakho kokubili, i-PMS akudingeki ibe yindawo eyinhloko ekuphileni kwakho - ingaphathwa ngempumelelo ngosizo lukadokotela.