Laola Mood Swings

Litaba

• Litlhahiso tsa bophelo bo botle ka kakaretso, ho kenyelletsa le bophelo bo botle ba maikutlo, ke tse latelang:
• Tlhahlobo bakeng sa

Litlhahiso tsa bophelo bo botle ka kakaretso, ho kenyelletsa le bophelo bo botle ba maikutlo, ke tse latelang:

Malebela a bophelo bo botle, # 1: 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.

Malebela a bophelo bo botle, #2: 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. Ho sa tsotellehe hore na ke tsela efe, ha boko ba hao bo le boemong ba ho haelloa ke mafura, bo khona ho mamella khatello ea kelello haholoanyane. Ho ja lijo tse nyenyane tse hlano ho isa ho tse tšeletseng ka letsatsi tse nang le motsoako o motle oa lik'habohaedreite - tse ka phahamisang maemo a serotonin - 'me protheine e ka thethefatsa bohale ba maikutlo le ho feto-fetoha ha maikutlo.

Malebela a bophelo bo botle, # 3: Nka litlatsetso tsa calcium. Phuputso e bonts'a hore ho nka li-milligram tsa 1,200 tsa calcium carbonate ka letsatsi ho fokotsa matšoao a PMS ka liperesente tsa 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.

Malebela a bophelo bo botle, # 4: Ngola koranteng. Boloka bukana ka mokotleng oa hau oa libuka kapa mokotlaneng oa hau, 'me ha u halefile kapa u halefile, nka metsotso e seng mekae ho hlatsa. Ena ke tsela e sireletsehileng ea ho ntša maikutlo a hau ntle le ho khelosa ba bang ebile e thusa ho laola ho fetoha ha maikutlo.

Malebela a bophelo bo botle, # 5: Phefumoloha. Leleka tšabo ka boikhathollo bo bonyenyane: Nka moea o tebileng ha u bala tse 'ne, u li tšoare ka palo ea tse' ne, 'me butle butle u li lokolle ho tse' ne. Pheta makhetlo a 'maloa.

Malebela a bophelo bo botle, # 6: Eba le mantra. Theha mantra e thobang eo u ka e phetang nakong e thata. Nka phefumoloho e seng kae 'me ha u e lokolla, ipolelle, "Tlohela sena," kapa "U se ke ua phatloha."

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