Premenstrual syndrome - ho itlhokomela

Premenstrual syndrome, kapa PMS, e bua ka matšoao a atisang ho ba teng:

• Qala nakong ea halofo ea bobeli ea nako ea mosali ea ho ilela khoeli (matsatsi a 14 kapa ho feta kamora letsatsi la pele la ho ilela khoeli)
• Tsamaea pele ho matsatsi a 1 ho isa ho a 2 kamora ho qala ho ilela khoeli

Ho boloka khalendara kapa diary ea matšoao a hau ho ka u thusa ho tseba matšoao a u bakelang mathata. Ho ngola matšoao a hau khalendareng ho ka u thusa ho utloisisa lisosa tse ka bang teng tsa matšoao a hau. E ka thusa mofani oa tlhokomelo ea bophelo ba hau ho khetha mokhoa o tla o thusa haholo. Tlalehong ea hau ea khalendara kapa khalendareng, etsa bonnete ba hore u tlaleha:

• Mofuta oa matšoao ao u nang le 'ona
• Matšoao a hau a matla hakae
• Matšoao a hau a nka nako e kae
• Na matšoao a hau a arabetse kalafo eo u e lekileng
• Ke nakong efe nakong ea potoloho ea hau moo matšoao a hau a hlahang

U kanna ua hloka ho leka lintho tse fapaneng ho alafa PMS. Lintho tse ling tseo u li lekang li ka sebetsa, 'me tse ling li ka se sebetse. Ho boloka matšoao a hau ho ka u thusa ho fumana kalafo e u sebetsang hantle.

Mokhoa oa bophelo o phetseng hantle ke mohato oa pele oa ho laola PMS. Bakeng sa basali ba bangata, liphetoho tse bang teng bophelong li lekane ho laola matšoao a bona.

Liphetoho ho seo u se noang kapa seo u se jang li ka thusa. Nakong ea halofo ea bobeli ea potoloho ea hau:

• Ja lijo tse leka-lekaneng tse kenyelletsang lithollo, meroho le litholoana tse ngata. E-ba le letsoai kapa tsoekere e fokolang.
• Noa maro a mangata joalo ka metsi kapa lero. Qoba lino-mapholi, joala kapa eng kapa eng e nang le caffeine ka har'a eona.
• Ja khafetsa, lijo tse nyane kapa lijo tse bobebe ho fapana le tse 3 tse kholo. E-ba le ho hong ho jeoang bonyane lihora tse ling le tse ling tse tharo. Empa u se ke ua ja ho tlōla.

Ho ikoetlisa khafetsa khoeling eohle ho ka thusa ho fokotsa hore na matšoao a hau a PMS a matla hakae.

Mofani oa hau a ka khothaletsa hore u noe livithamini kapa litlatsetso.

• Ho ka buelloa vithamine B6, calcium le magnesium.
• Litlatsetso tsa Tryptophan le tsona li ka thusa. Ho ja lijo tse nang le tryptophan le hona ho ka thusa. Tse ling tsa tsona ke lihlahisoa tsa lebese, linaoa tsa soya, lipeo, tuna le tlhapi ea khofu.

Ho kokobetsa bohloko, joalo ka aspirin, ibuprofen (Advil, Motrin, le tse ling), naproxen (Naprosyn, Aleve), le meriana e meng e ka thusa matšoao a hlooho e opang, mokokotlo oa mokokotlo, ho ea matsatsing le bonolo ba matsoele.

• Bolella mofani oa hau haeba u nka meriana ena matsatsi a mangata.
• Mofani oa hau a ka fana ka meriana e matla ea bohloko bakeng sa cramping e matla.

Mofani oa hau a ka fana ka lipilisi tsa thibelo ea bokhachane, lipilisi tsa metsi (diuretics) kapa meriana e meng ho phekola matšoao.

• Latela litaelo tsa ho li nka.
• Botsa ka litla-morao tse ka bang teng 'me u bolelle mofani oa hau haeba u na le tse ling tsa tsona.

Bakeng sa basali ba bang, PMS e ama maikutlo a bona le mokhoa oa bona oa ho robala.

• Leka ho robala nako e ngata khoeling eohle.
• Leka ho fetola mekhoa ea hau ea ho robala bosiu pele u sebelisa lithethefatsi ho u thusa ho robala. Ka mohlala, etsa lintho tse khutsitseng kapa u mamele 'mino o thobang pele u robala.

Ho fokotsa khatello ea maikutlo le khatello ea maikutlo, leka:

• Ho ikoetlisa haholo kapa ho ikoetlisa ka mesifa
• Yoga kapa boikoetliso bo bong
• Ho silila

Botsa mofani oa hau ka meriana kapa kalafo ea ho bua haeba matšoao a hau a mpefala.

Bitsa mofani oa hau haeba:

• PMS ea hau ha e fele ka ho iphekola.
• U na le maqhubu a macha, a sa tloaelehang, kapa a fetohang maseleng a hao a matsoele.
• U na le lero le tsoang maling.
• U na le matšoao a khatello ea maikutlo, joalo ka ho hlonama haholo, ho ferekana habonolo, ho theola kapa ho nona, mathata a boroko le mokhathala.

PMS - ho itlhokomela; Premenstrual dysphoric disorder - ho itlhokomela

• Phomolo ea mahlaba a ho ilela khoeli

Bakopian AL. Premenstrual syndrome le dysmenorrhea. Ka: Mularz A, Dalati S, Pedigo R, bahlophisi. Liphiri tsa Ob / Gyn. La 4 ed. Philadelphia, PA: Elsevier; 2017: khaolo ea 2.

Katzinger J, lefu la Hudson T. Premenstrual. Ka: Pizzorno JE, Murray MT, bahlophisi. Buka ea bongaka ea Bongaka ba Tlhaho. La 5th. Philadelphia, PA: Elsevier; 2021: khaolo ea 212.

Mendiratta V, Lentz GM. Matšoao a mantlha le a bobeli a dysmenorrhea, premenstrual syndrome, le lefu la pele ho nako la dysphoric: etiology, diagnostic, management. Ka: Lobo RA, Gershenson DM, Lentz GM, Valea FA, eds. Kakaretso ea mafu a basali. La 7th. Philadelphia, PA: Elsevier; 2017: khaolo ea 37.

• Premenstrual Syndrome