Mokhoa oa ho lula ho Even Keel

Litaba

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- Ikoetlise khafetsa. Ho ikoetlisa ho susumetsa 'mele ho hlahisa li-neurotransmitters tse ikutloang hantle tse bitsoang endorphin le ho matlafatsa maemo a serotonin ho ntlafatsa maikutlo ka tlhaho. Lipatlisiso li bontša hore boikoetliso -- boikoetliso ba aerobic le matla -- bo ka fokotsa le ho thibela ho tepella maikutlo le ho ntlafatsa matšoao a PMS. Hajoale, litsebi tse ngata li khothaletsa ho fumana metsotso e 30 ea ts'ebetso e itekanetseng matsatsi a mangata a beke.

- Ja hantle. Basali ba bangata ba ja likhalori tse fokolang haholo mme ba latela lijo tse haelloang ke livithamini, liminerale le protheine. Ba bang ha ba je hangata ka ho lekaneng, kahoo boemo ba bona ba tsoekere maling ha bo tsitsa. Ka tsela efe kapa efe, ha boko ba hau bo le maemong a hlokang peterole, e ameha haholo ke khatello ea maikutlo, ho bolela Sarah Berga, MD, oa Univesithi ea Pittsburgh School of Medicine. Ho ja lijo tse nyane ho isa ho tse tšeletseng ka letsatsi tse nang le motsoako o motle oa lik'habohaedreite - tse ka phahamisang maemo a serotonin - le protheine e kanna ea thethefatsa maikutlo.

- Nka li-supplement tsa calcium. Patlisiso e entsoeng ke Susan Thys-Jacobs, MD, ea Sepetlele sa St. Luke's-Roosevelt, New York City, e fumane hore ho nka limiligrama tse 1 200 tsa calcium carbonate ka letsatsi ho fokotsa matšoao a PMS ka liperesente tse 48. Hape ho na le bopaki ba hore ho nka 200-400 mg ea magnesium ho ka ba molemo. Ha ho na bopaki bo bonyenyane ba ho netefatsa hore vithamine B6 le litlhare tsa litlama tse kang oli ea Primrose ea mantsiboea li sebetsa bakeng sa PMS, empa ho ka ba molemo ho li leka.

- Batla kalafo. Litaba tse monate ka mathata a maikutlo a amanang le li-hormone - khatello ea maikutlo, ho tšoenyeha le PMS e matla - ke hore li ea phekoleha hang ha li fumanoa. Meriana e atisang ho beoa bakeng sa mathata ana ke serotonin reuptake inhibitors (SSRIs) e khethiloeng, joalo ka Prozac (e rehiloeng Sarafem bakeng sa bakuli ba matla ba PMS), Zoloft, Paxil le Effexor, e etsang hore serotonin e fumanehe bokong.

Peter Schmidt, MD, oa Setsi sa Naha sa Bophelo bo Botle ba Kelello o re: "Lithethefatsi tsena li sebetsa bakeng sa basali ba babeli ho ba bararo ba nang le PMS e matla - le pele ho beke kapa tse peli." khatello ea maikutlo. " Ho fokotsa litla-morao tse ka bang teng le ho thibela nts'etsopele ea mamello ea lithethefatsi tsena, lingaka tse ling li li laela hore li sebelisoe libekeng tse peli tse fetileng tsa ho ilela khoeli.

Liphuputso li bonts'a hore li-SSRI li ka sebelisoa nakong ea bokhachane le kamora 'moho (le nakong ea ho anyesa) haeba mosali a tepelletse maikutlo haholo kapa a ipolaea. Hape ho na le bopaki bo fokolang bo bontšang hore progesterone ea molomo e ka thusa ho kokobetsa matšoao a itseng a PMS, a kang ho tšoenyeha.

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