Litlhare tse akaretsang tsa PMS ho u thusa ho fumana letsoho ho lihormone tsa hau

Litaba

• Boikoetliso
• Phepo e nepahetseng
• Li-carbs
• Liprotheine
• Mafura
• Limatlafatsi tse nyane
• Lisebelisoa
• Lihlahisoa tsa CBD
• Phekolo ea matsoho
• Tlhahlobo bakeng sa

Mahlaba, ho ruruha, ho feto-fetoha ha maikutlo… e se e atametse nako eo ea khoeli. Hoo e ka bang kaofela re bile moo: Premenstrual syndrome (PMS) e tlalehoa e ama karolo ea 90 lekholong ea basali nakong ea luteal ea potoloho ea ho ilela khoeli—hangata beke pele ho khoeli (mokhahlelo oa ho tsoa mali)—ka matšoao a bakoang ke ho ferekana (ho ruruha, mokhathala. ) ho fokolisa (mahlaba, ho opeloa ke hlooho, jj.), ho latela Lefapha la Bophelo le Litšebeletso tsa Botho tsa US.

Angela Le, D.A.C.M., L.A.C., ngaka ea meriana ea Machaena ebile e le mothehi oa Fifth Avenue Fertility Wellness, oa hlalosa: “Ho ilela khoeli ho akarelletsa ho leka-lekana ha lihomone, haholo-holo estrogen le progesterone. "Haeba li-hormone tsena li sa laoloe hantle, matšoao a mang a ka 'nang a hlaha a kenyelletsa mokhathala, ho ruruha, ho patoa, letšollo, bohloko ba sefuba, ho lahleheloa ke takatso ea lijo, boima ba' mele, ho hlobaela, ho feto-fetoha ha maikutlo le ho se phutholohe maikutlong joalo ka khalefo, ho teneha, ho tšoenyeha le khatello ea maikutlo. "

Ha e le hantle, ho fetoha ha li-hormone nakong ea hau ho tloaelehile, ho hlalosa Catherine Goodstein, MD, ob-gyn ho Carnegie Hill Ob / gyn, New York City. "Ho ba le progesterone ho ba hormone e hlahelletseng mokhatlong oa luteal ho tloaelehile ka ho felletseng, empa ke matla ao a ka etsang hore PMS e mpefale ho basali."

Empa hobane matšoao a PMS a atile ha ho bolele hore o tlameha ho lula fatše ebe o sebetsana le ona. Alisa Vitti, H.H.C., mokoetlisi oa bophelo bo botle, setsebi sa phepo e nepahetseng, le mothehi oa FLO Living, setsi sa bophelo bo botle se fumanehang marang-rang se ikemiselitseng ho sebetsana le mathata a lihormone.

"Khopolo e fosahetseng e kholo ka ho fetisisa ke hore bohloko ba linako tsa rona ke 'bo tloaelehileng' le hore re tlameha feela ho 'monya,'" o pheta hape Lulu Ge, mothehi le CEO oa Elix, mofuta oa tlatsetso ea litlama o etselitsoeng ho phekola PMS. "Ka nako e telele, sechaba se entse linako taba e soabisang 'me ho boloka bohloko ba rona boinotšing ho re sitisitse ho fumana litharollo tse ling tsa tlhaho le tse se nang litla-morao. Ke nahana hore ke ntho e makatsang hore ebe karolo ea 58 lekholong ea basali e laetsoe ho laola pelehi ka li-hormone. -label bakeng sa matšoao a amanang le ho ilela khoeli ha e ne e thehiloe e le lithibela-pelehi. "

Ke 'nete: Ho laola pelehi ka li-hormone hangata ho sebelisoa e le phekolo e atlehang ea PMS ho basali ba nang le matšoao a matla. Sena se sebetsa hobane lipilisi tsa thibelo ea bokhachane li thibela ho ruruha ha mosali le ho eketseha ha progesterone, ho bolela Dr. Goodstein. Mme, ehlile, o ka "bona kalafo" ka ho noa moriana oa OTC bakeng sa likerethe kapa mathata a silang lijo-empa ha li sebetsane le motso oa bothata (lihormone) kapa ho thusa ka matšoao a rarahaneng joalo ka ho se phutholohe hoa maikutlo kapa moholi oa boko.

Empa haeba u sa batle ho noa lipilisi tsa thibelo ea bokhachane ho laola PMS feela, u lehlohonolo. Ho na le kalafo le litlhare tsa tlhaho tsa PMS tseo u ka li lumellanang le matšoao a hau mme li ka u thusa ho etsa hore nako ena ea khoeli e mamellehe haholoanyane.

"Ha ho basali ba babeli ba nang le boiphihlelo bo tšoanang ba ho ilela khoeli," ho bolela Eve Persak, M.S. R.D.N. "Ho iketsetsa motho ka mong hoa thusa-haholo-holo haeba PMS e sekisetsa haholo bophelo ba hau khoeli le khoeli. Ha mokhoa oa hau o lokiselitsoe ho finyella litlhoko tsa hau tse ikhethang, hangata ho ba bonolo le ho atleha haholoanyane ho sebetsana le matšoao a hau."

Ha u tsebe hantle hore na u qale hokae? Litsebi li lekola tse ling tsa litlhare tse ntle ka ho fetisisa tsa PMS, ho kenyeletsoa likhetho tse akaretsang le litlhare tsa tlhaho bakeng sa PMS joalo ka ho lekola phepelo ea phepo e nepahetseng le ho tsamaisa litlhare tsa tlholeho le balm ea tlhaho.

Boikoetliso

Lola Ross, mothehi-mothehi le setsebi sa phepo ea lijo khoeling ea Moody, o re: "Liphetoho tsa maikutlo tsa PMS li bakoa ke liphetoho tsa lihormone tse ka sitisang ts'ebetso ea serotonin." "Ho ikoetlisa ho thusa ho hlasimolla serotonin le dopamine, li-neurotransmitters tsa hau tse thabileng." (Kea leboha, semathi se holimo!)

Ke habohlokoa ho hlokomela hore, ka lebaka la liphetoho tsa li-hormone, 'mele oa hau o tla sebetsa ka tsela e fapaneng ho pholletsa le mekhahlelo e fapaneng ea potoloho ea hau. Nakong ea karolo ea hau ea luteal ea potoloho ea hau (ha matšoao a PMS a hlaha), 'mele oa hau o itokisetsa ho tšolla lebota la popelo ka progesterone. Ross o re: "Litholoana tsa progesterone li ka fokotsa matla le ho hlaka kelellong tse ka 'nang tsa se ke tsa susumetsa boikoetliso bo matla." Kahoo leha boikoetliso bo tla u thusa ho ikutloa u le betere kelellong, o kanna oa ba le matla a ho ea sehlopheng sa HIIT. Boikoetliso bo bonolo haholoanyane, joalo ka tai chi kapa sehlopha sa yoga se tsosolosang, se tla thusa ho kokobetsa khatello ea kelello (litšoelesa tsa adrenal tse ka holim'a liphio tsa hau li arabela khatellong ea maikutlo ka ho ntša lihomone tsa cortisol le adrenaline) hape li ts'ehetsa phallo ea mali, ho bolela Ross. (E amanang: Lintho tse 6 tseo u lokelang ho li tseba ka ho sebetsa ka nako ea hau)

Ntle le boikoetliso bo bobebe nakong ea luteal, Ross o khothaletsa boikoetliso bo tloaelehileng ho thusa ho matlafatsa khatello ea maikutlo le ho ts'ehetsa tsamaiso ea methapo."Ho ikoetlisa ka matla ke sepheo se setle nakong ea follicular [ho tloha letsatsing la pele la nako ea hau ho ea ho ovulation], ha estrogen e phahame, hangata e tlisa tlhakiso e eketsehileng ea kelello, boikemisetso le taolo e ntle ea tsoekere maling, e thusang ho laola matla maemo, "o re. "Ho potoloha ho hoholo ha estrogen nakong ea mokokotlo oa maqhubu [bohareng ba potoloho ea hau] ho ka bolela hore o ka fumana matla a ntse a le holimo haholo mme matla a hantle ... karabo. "

Phepo e nepahetseng

Lipatlisiso tse ngata li ntse li tsoela pele mabapi le karolo ea lijo tsamaisong ea 'mele ea hau ea ho kula le ho ruruha hammoho le tsela eo lijo li amang maikutlo a hau ka eona. Ka lebaka leo, hoa utloahala hore phepo e nepahetseng e ka bapala karolo ea ho fokotsa matšoao a PMS; ka ho eketsa (kapa ho felisa) lintho tse nepahetseng lijong tsa hau matsatsing a pele le nakong ea potoloho ea hau, u ka thusa ho imolla matšoao.

Ka 'nete, "khaello ea limatlafatsi ke sesosa se ka sehloohong sa ho se leka-lekane ha lihormone," ho bolela Katie Fitzgerald, M.S., setsebi sa phepo le mothehi-'moho oa HelloEden, tlatsetso ea phepo e etselitsoeng ho ts'ehetsa tekano e nepahetseng ea lihormone. U ka fetola phepo ea hau e le mofuta oa kalafo ea PMS ka ho nka monyetla ka tse ling tsa lintlha tse ka tlase.

Li-carbs

Persak o khothaletsa ho eketsa lik'habohaedreite tsa lijo-thollo (joalo ka quinoa, oats, teff, mokopu, litapole, poone) holim'a li-carb tse tsoetsoeng (joalo ka bohobe bo bosoeu, bijoux le raese), hobane li ka thusa ho laola tsoekere ea mali ho thusa ho boloka maikutlo a tsitsitse le ho fana ka maikutlo a nako e telele a ho kgora ka mora ho ja.

Liprotheine

Lichese tse ngata, lipeo le nama li na le li-amino acid tse itseng (litekanyo tsa protheine) tse ka thusang matšoao a PMS. Haholo-holo, amino acid tyrosine e matlafatsa tlhahiso ea 'mele ea dopamine (hormone ea thabo) le amino acid tryptophan e matlafatsa tlhahiso ea' mele ea serotonin (k'hemik'hale ea boko e hlahisang khutso), ho bolela Persak. O khothaletsa ka ho khetheha peo ea mokopu, chisi ea parmesan, soya, likhoho le oats ea lijo-thollo hobane li tletse li-amino acid tse boletsoeng ka holimo.

Mafura

Litlhapi tsa metsi a batang, joalo ka salmon, le tsona li na le omega-3 fatty acids, e laolang matšoao a amanang le maikutlo a amanang le PMS. "Omega-3 fatty acids e ka thusa ho fokotsa matšoao a PMS a itšetlehileng ka maikutlo (a kang ho tepella maikutlong le ho tšoenyeha, ho se tsepamise maikutlo hantle) hammoho le matšoao a 'mele (ho ruruha, hlooho e opang le matsoele)," o re. (E amanang le sena: Ho palama baesekele ke eng, hona na e ka u thusa ka nako ea hau?)

Limatlafatsi tse nyane

Calcium, magnesium, potasiamo, le vithamine B6 kaofela ke limatlafatsi tseo Persak a eletsang bareki ho eketsa ts'ebeliso ea bona ea lijo, kapa litlatsetso ha ho hlokahala.

• Khalsiamo: Persak, a fana ka maikutlo a lijo tse nang le calcium tse ngata joalo ka lihlahisoa tsa lebese, broccoli, meroho e lefifi le makhasi a lefifi. "Ho lumeloa hore lerotholi lena le tlatsetsa maikutlong le ho se phomole."
• Magnesium: Persak, a supa lijo tse nang le magnesium tse ngata joaloka avocado, meroho e lefifi le makhoakhoa. (Bona: Melemo ea Magnesium le Mokhoa oa ho Fumana Ho Eketsehileng ho Eona)
• Potasiamo: "Potassium ke elektrolyte ea 'mele e lekanyang sodium mme e thusa ho thibela maro hore a se ke a bokella liseleng," ho bolela Persak. "Ka ho eketsa mehloli ea lijo ea diminerale ena (ho tloha ho banana, mokopu, likomkomere, mahapu, meroho e makhasi, broccoli le limela) basali ba ka fokotsa ho ja lijo tse letsoai 'me ba lokolla boima ba metsi habonolo."
• Vithamine B6: Qetellong, Persak o hatisa bohlokoa ba vithamine B6, eo ho lumeloang hore e thusa ho imolla bonolo ba matsoele, ho boloka mokelikeli, maikutlo a tepeletseng maikutlo le mokhathala. O re mehloli e phahameng ka ho fetisisa ea lijo ea vithamine ena e kenyelletsa: salmon, khoho, tofu, nama ea kolobe, litapole, libanana, li-avocado le pistachios.

Mabapi le lijo tseo u lokelang ho li qoba, Persak oa lumela hore tsena le tsona ke lijo tseo u ka li lakatsang haholo ha nako ea hau e ntse e atamela ka lebaka la ho eketseha ha progesterone (e eketsang takatso ea lijo): lijo-thollo tse hloekisitsoeng (bohobe, pasta, crackers, likuku), li-sweeteners. (esita le mahe a linotši le maple), likarolo tse kholo tsa litholoana, letsoai le lijo tse letsoai (lijo tse kenngoeng ka makotikoting, lijo tse potlakileng, lisoso), caffeine le joala.

"Ho iphelisa haholo ka likarolo tse kholo tsa carb tse nang le fiber kapa tse se nang fiber li ka baka liphetoho tse matla maemong a tsoekere ea mali, e leng ho ka eketsang ho fetoha ha maikutlo, ho ts'ehetsa litakatso, ho opa ha hlooho le ho kenya letsoho ho ruruheng ka kakaretso," ho hlalosa Persak .

Lisebelisoa

Fitzgerald o re: "Le ha o ja lijo tse hlokolosi haholo, ho ka ba thata ho fumana sohle seo o se hlokang." Ke hona moo li-supplement li ka kenang teng. (Tlhokomeliso: Lisebelisoa ha li laoloe ke Tsamaiso ea Lijo le Lithethefatsi (FDA) mme li ka kena-kenana le meriana ea ngaka. Ikopanye le ngaka ea hau le / kapa setsebi sa phepo pele u qala ho noa litlatsetso khafetsa ho netefatsa ts'ebeliso e bolokehileng.)

"Zinc le estrogen li hokahane haholo," ho bolela Fitzgerald. "Likhahla tse tlase tsa zinki li amahanngoa le ho ruruha ho sa tloaelehang le PMS. U boetse u batla ho kenyelletsa lintho tse 'maloa ho thusa ho kokobetsa ho ruruha, ho ruruha, bohloko le malaise e akaretsang; ashwagandha le turmeric ke litlama tse khahlisang tsa ho ruruha. Bromelain, k'hemik'hale e ntšitsoeng ho phaenapole, e thusa ho kokobetsa ho ruruha ha mesifa. Li-probiotics li boetse li ntle ho kokobetsa mpa le ho khothalletsa tlhahiso ea serotonin bakeng sa maikutlo a bophelo bo botle." Le hoja u ka ja limatlafatsi tsena ka ho fetola lijo tsa hau-ho bua le setsebi sa phepo e nepahetseng kapa setsebi sa lijo ho ka tiisa seo u se hlokang ho ja lijo tse ngata-li-supplement li ka etsa hore ho be bonolo ho etsa bonnete ba hore phepo ea hau ea limatlafatsi e tsitsitse, ho sa tsotellehe hore na ke karolo efe ea potoloho ea hau.

Ntle le litlatsetso tsa phepo e nepahetseng, basali ba bang ba ka eketsa tšebeliso ea bona ea litlatsetso eseng hakaalo e etselitsoeng PMS, empa ho kokobetsa matšoao a bohlokoa, joalo ka lipilisi tsa Love Wellness Mood (lipilisi tse matlafatsang maikutlo tse nang le vithamine B6, neurotransmitter GABA, organic St. John's Wort, le chasteberry ea manyolo e ka fokotsang matšoenyeho kapa khatello ea maikutlo e bakoang ke PMS) kapa tlatsetso ea boroko ea Well Told Health (e nang le balm ea manyolo ea monokotšoai le monokotšoai oa goji o ka thusang ho hlobaela nakong ea PMS). Likhamphani tse ling li fana ka litlhare kapa litlatsetso tse etselitsoeng ho alafa PMS, joalo ka Moon Bitters by Roots and Crown, PMS Berry Elixir ea The Wholesome Co., le Marea, pakete ea phofo eo u e tsoakang le metsi — kaofela li sebelisa litlama tse fapaneng kapa metsoako e meng ea tlhaho e e re e thusa ka tekano ea lihormone.

Bakeng sa mokhoa o ikhethileng, k'hamphani e ncha e bitsoang Elix e fana ka litlama tsa tlhaho tse etselitsoeng ho supa sesosa sa matšoao ka bonngoe. U tlatsa lipotso tsa tlhahlobo ea bophelo bo botle le boto ea bongaka ea Elix ebe u etsa motsoako oa ho e sebelisa e le tincture e lebisang ho potoloho ea hau. (E amanang: Na Li-vithamine tse Ikhethileng li Loketse?)

Litlama tse kang angelica sinensis, peony e tšoeu, licorice, cyperus, le corydalis kaofela li sebelisoa meriana ea litlama ea Sechaena bakeng sa matla a tsona a tlhaho a pholiso-'me li ka sebelisoa ho tincture ea hau e tloaelehileng. "Angelica sinensis e tsejoa e le 'ginseng ea basali' le setlama sa bophelo bo botle ba hormonal meriana ea litlama ea Chaena," ho bolela Li Shunmin, D.C.M., setho sa boto ea boeletsi ba bongaka ea Elix le moprofesa Univesithing ea Guangzhou ea Traditional Chinese Medicine. "E kenyelelitsoe hoo e batlang e le foromo e ngoe le e ngoe ho sebetsana le litaba tsa bophelo bo botle ba basali. E laola ho ilela khoeli ka ho hlahisa lisele tse ncha tsa mali le ho matlafatsa phallo ea mali ... E boetse e sebetsana le ho sokela ka ho thusa mala ka mokelikeli o eketsehileng." Ho boleloa hore metso e tšoeu ea peony e matlafatsa sesole sa 'mele 'me e thibela ho ruruha, ha motso oa licorice o kokobetsa mahlaba a spastic, haholo-holo mahlaba a uterine nakong ea ho ea khoeling, ho bolela Shunmin. Ha e le cyperus, "ke setlama sa setso bakeng sa matšoao afe kapa afe a basali a ka bang teng ka lebaka la khatello ea maikutlo; ho potoloha ho sa fetoheng, ho fetoha ha maikutlo, bonolo ba matsoele le matšoao a mang a li-hormone." Qetellong, Shunmin o hlalosa hore corydalis ke moriana o matla oa ho folisa bohloko 'me o tsebahala ho thusa ka ho fetoha ha maikutlo ha o sebetsa joalo ka moriana o sithabetsang maikutlo.

Lihlahisoa tsa CBD

Kaha CBD e halefetse hona joale, ha ho makatse hore ebe le eona e fumana kalafo ea PMS. (ICYMI, mona ke seo re se tsebang ka melemo ea CBD ho fihlela joale.)

"Ka kakaretso, CBD e thusa ka ho se leka-lekane ha maikutlo, e ntlafatsa mamello, mme e ka khatholla mesifa e boreleli ho fokotsa likerethe tsa pōpelo [ha e kenoa kapa e sebelisoa ka sehlohlolong]," ho bolela Le, ea nang le boiphihlelo ba ho phekola matšoao ka lihlahisoa tsa CBD mme o khothaletsa metheo e meholo ho eena bakuli. Ke ka lebaka leo lihlahisoa tsa li-CBD tsa lihlooho tse holimo, tse ka kenngoang, esita le li-suppositories li se li tumme har'a lihlahisoa tse kang Charlotte's Web, Maxine Morgan le Vena CBD.

Mohlala, CBD brand Mello haufinyane e lokolitse Mello Bottom, e nang le suppository e nang le 75mg ea CBD ho tsoa ho lihlahisoa tse felletseng tsa hemp tse etselitsoeng ho fokotsa matšoao a PMS ho ipapisitsoe le lithuto tse fihletseng qeto ea hore CBD ke setlhare se thusang ho thethefatsa bohloko (bohloko ba popelo). mathata (ho tšoenyeha, ho feto-fetoha ha maikutlo le ho teneha habonolo), hape e khahlanong le ho ruruha (ho kenyelletsa IBS le ho ruruha ha mesifa). Foria Wellness, k'hamphani e etsang lihlahisoa tsa bophelo bo botle ba hemp le hanf, ho kenyeletsoa li-oli tsa CBD le THC tse tsosang takatso le li-suppositories tsa CBD tse etselitsoeng ho thusa ka bohloko ba noka, ekaba bo tsoa PMS, thobalano kapa litaba tse ling.

Leha lingaka tse ling li hlapanya ka CBD ha ho tluoa PMS, ho bohlokoa ho hlokomela hore lihlahisoa tsa CBD-hammoho le mekhoa e meng e akaretsang joalo ka li-supplements le litlolo tsa maiketsetso ha li laoloe ke FDA, ho bolela Dr. Goodstein. (Related: Mokhoa oa ho Reka Lihlahisoa tsa CBD tse Sireletsehileng le tse Atlehang) Hobane ke tšimo e ncha, "ho na le bopaki bo fokolang bo tšehetsang polokeho le katleho ea bona," o re. "Ka lebaka leo, haeba ke na le mokuli ea nang le matšoao a PMS mme a le sieo ka kalafo eo ke nang le eona, hangata ke tla ba fetisetsa ho ngaka ea linalete."

Phekolo ea matsoho

"Ka lilemo tse likete, meriana ea Sechaena e atlehile ho phekola PMS ka ho laola ho se leka-lekane ha li-hormone, ho fokotsa ho ruruha, le ho eketsa phomolo le tlhahiso ea endorphin [ho sebelisa acupuncture]," ho bolela Le. "Phuputsong e bontšang katleho ea phekolo ea meriana ha e bapisoa le ea acupuncture, basali ba neng ba phekoloa ka acupuncture ba ne ba e-na le monyetla oa hore matšoao a PMS a fokotsehe ha a bapisoa le a li-hormone." (Bona: Ntho e ngoe le e ngoe eo u hlokang ho e tseba ka melemo ea ho hlaba ka linalete)

Le hlalosa hore lintlha tsa acupuncture li susumetsa tsamaiso ea methapo 'me ka ho etsa joalo li lokolla lik'hemik'hale tse laolang phallo ea mali le khatello ea ho eketsa li-endorphin, ho fokotsa ho ruruha le ho fokotsa khatello ea kelello. Ha e le hantle, liphetoho tsena tsa lik'hemik'hale li ntlafatsa matla a 'mele a ho folisa le ho ntlafatsa bophelo bo botle ba' mele le maikutlong," ho bolela Le. Ka mabaka ana, ho hlaba ka linalete ho ka thusa bophelo ba hau ba thobalano ka kakaretso, ntle le ho ba kalafo ea PMS.

Tlhahlobo bakeng sa