Mokhoa o Molemohali oa ho Fokotsa Matšoao a PMS a Hau, Ho latela Saense

Litaba

• Jara ho omega-3s.
• Qoba lijo tse sebelisitsoeng.
• Bolela om.
• Robala pele ho nako.
• Leka ho acupuncture.
• Otla lebaleng la boikoetliso.
• Sheba lijo tsa hau tsa carb.
• Leka phekolo e ncha.
• Tlhahlobo bakeng sa

Pakeng tsa mpa e ruruhileng, mahlaba a holofetseng, le meokho e hlahella joalokaha eka u motho ea lahliloeng.Bachelor PMS hangata e utloa eka 'Mè oa Tlhaho o u otla ka ntho e 'ngoe le e 'ngoe e ka pokellong ea hae ea lihlomo. Empa popelo ea hau ha e na molato ka botlalo bakeng sa bomalimabe bo boholo ka ho fetisisa ba PMS — ho ruruha le ho fetoha hoa lihormone ho ka baka matšoao a mmele le maikutlo, hape, ho latela lipatlisiso tse ncha.

Bafuputsi Univesithing ea California, Davis o shebile tlhaiso-leseling e tsoang phuputsong ea naha ea basali ba fetang 3,000 mme a fumana ba nang le maemo a phahameng a tšoaetso e tsejoang e le C-reactive protein (CRP) ba na le monyetla oa ho hlokofatsoa ke liperesente tse 26 ho isa ho 41 matšoao a tloaelehileng a ho ilela khoeli, ho kenyelletsa le ho fetoha ha maikutlo, ho tšoaroa ke mpa, bohloko ba mokokotlo, takatso ea lijo, ho nona, ho ruruha le bohloko ba matsoele. Ebile, letšoao feela la PMS le sa amaneng le ho ruruha e ne e le hlooho. Le ha thuto ena e sa khone ho paka hore na ke eng e tlang pele, ho ruruha kapa matšoao, liphuputso tsena e ntse e le ntho e ntle: Li bolela hore ho sebetsana le mofosi a le mong ho ka thusa ho fokotsa boholo ba bohloko ba nako ea hau. (Psst ... Mona ke Lijo tse 10 Tse Bakang Ho Ruruha.)

Haeba u sa utloe bohloko empa u fetoha lerata ha 'Mangoane Flo a etela, u ka khona ho beha molato lipontšo tsa hau tsa maikutlo ka ho fetoha hoa lihormone tse lumellang li-neuron tse ling bokong ba rona hore li buisane habonolo, ho latela phuputso koranteng.Mekhoa ea li-Neuroscience.Puisano e betere e utloahala e le ntho e ntle, empa e lebisa karabelong e phahameng ea khatello ea maikutlo le maikutlo a fosahetseng, bafuputsi ba re.

Ka lehlohonolo, saense e boetse e sibolotse mekhoa e mecha ea ho fokotsa le ho fokotsa li-hormone, le ho kokobetsa kelello ea hau, ho kokobetsa maikutlo a hau, mme ka ts'epo ho fokotsa bohloko ba hau bo bohloko. Mona ke mokhoa oa ho bua hantle le PMS hanghang.

Jara ho omega-3s.

Omega-3s e eketsa palo ea liprotheine tse fokotsang ho ruruha le ho fokotsa ka nako e ts'oanang liprotheine tse khothalletsang ho ruruha, ho bolela Keri Peterson, MD, setsebi sa thuto ea matsoho se New York le moeletsi oa sethala sa bophelo bo botle sa digital Zocdoc. Tlatsa poleiti ea hau ka salmon, tuna, walnuts, flaxseed le oli ea mohloaare kapa u tlose setlolo sa oli ea tlhapi.

Qoba lijo tse sebelisitsoeng.

Mafura a trans, tsoekere, lik'habohaedreite tse hloekisitsoeng, le lijo tse nang le gluten li hokahane ka matla le ho ruruha ha 'mele ka botlalo. 'Me kaha lisebelisoa tsena le tse ling li ka ba thata ho li khetholla, bethe ea hau e ntle ka ho fetisisa ke ho khetha lijo tse ngata tse ncha, tse sa sebetsoang kamoo ho ka khonehang. Dr. Peterson o khothalletsa ho tsepamisa maikutlo ho liprotheine tse omeletseng, tse kang litlhapi, hammoho le litholoana le meroho, tse nang le li-phytonutrients tse sireletsang, tse thibelang ho ruruha.

Bolela om.

Ho ikoetlisa ke mokhoa o motle oa ho sebetsana le khatello ea maikutlo, ka hona ho fokotsa maemo a ho ruruha, ho bolela Dr. Peterson. Empa ho ikoetlisa ho shebaneng le ho hema haholo, joalo ka yoga le Pilates, ho nka melemo ea ho imolla khatello ea maikutlo boemong bo latelang. (Ho feta mona: Likoetliso tse 7 tse Fokotsang Khatello ea kelello)

Robala pele ho nako.

Ho phomola bosiung bo tiileng — lihora tse ka bang tse supileng ho isa ho tse robong — ho fa 'mele oa hao nako ea ho khutla mesebetsing le litlhoko tsa letsatsi. Se ke oa nyenyefatsa nako ea phomolo; ha 'mele oa hau o hloloheloa boroko ba letsatsi le letsatsi boo o bo hlokang, o ka hlaseloa habonolo ke ho ruruha, ho bolela Dr. Peterson. (Bona: Hobaneng ha Boroko e le Ntho ea Bohlokoa Haholo Bophelong ba Hau)

Leka ho acupuncture.

Ho hlaba ka linalete ho ka fokotsa matla a matšoao a PMS, tlhahlobo ea morao-rao hoLaebrari ea Cochrane lipontšo. Kalafo e ka fokotsa ho ruruha le ho eketsa tlhahiso ea 'mele ea lipilisi tsa bohloko, tseo ka bobeli li ka thusang ho fokotsa ho teneha le ho tšoenyeha pele ho nako, ho bolela Mike Armor, Ph.D., e mong oa bangoli ba boithuto. Ha u motsoalle oa linalete? Acupressure le eona ea sebetsa, o re.

Otla lebaleng la boikoetliso.

Ho ikoetlisa ho lokolla li-endorphin, tse etsang hore u ikutloe u thabile le ho fokotsa khatello ea maikutlo. "Seo se ka thusa ho loants'a litlamorao tse mpe tsa PMS," ho bolela Jennifer Ashton, M.D., ob-gyn ebile e le mongoli oaTharollo ea ho Itlhokomela.

Basali ba ikoetlisang kamehla ba ka ’na ba se be le monyetla o fokolang oa ho ba le PMS, ho bolela Karen Duncan, M.D., moprofesa oa bongaka ba pelehi ho NYU Langone Health, New York. Ke hobane boikoetliso bo ka thusa ho boloka maemo a li-hormone a leka-lekana, lipatlisiso li bontša. Boholo ba lithuto li shebile boikoetliso ba aerobic, empa Dr. Ashton o re yoga le koetliso ea boima le tsona li ka ba le phello e ts'oanang. (U fumana melemo e meng hape ea bophelo bo botle ba kelello ka ho ikoetlisa.)

Sheba lijo tsa hau tsa carb.

Leka ho fokotsa li-carbs, haholo-holo li-carbs tse hloekisitsoeng joalo ka bohobe bo bosoeu, pasta le raese hoo e ka bang beke pele ho nako ea hau. Dr. Ashton o re: "Lik'habohaedreite li baka tsoekere e ngata hoo ho basali ba bang ba ka mpefatsang maikutlo le ho ruruha, e leng matšoao a mabeli a tloaelehileng a PMS." (Sena ke seo o hlokang ho se tseba ka li-carb tse phetseng hantle.)

O fana ka tlhahiso ea ho ja mafura a phetseng hantle le protheine e senang mafura. Kapa u be le litholoana. Phuputsong e 'ngoe ea basali ba banyane, ba jeleng litholoana tse ngata ba ne ba le menyetla e fokolang ea ho ba le matšoao a PMS ha ba bapisoa le ba jeleng hanyane,Metsoakolitlaleho. Monokotšoai, mahapu le lilamunu li na le fiber, li-antioxidants le metsoako e meng e ka sireletsang PMS. (Ho feta mona: U hloka ho ja li-carb tse kae ka letsatsi?)

Leka phekolo e ncha.

Haeba matšoao a hau a le matla, nahana ka ho botsa ngaka ea hau ka lithibela-pelehi tsa "hormone", tse ka bolokang li-hormone li theoha ka kakaretso le ho tsitsisa khoeli eohle, Dr. Duncan o re. Khetho e 'ngoe ke meriana e loantšang khatello ea maikutlo, o re. Li kanna tsa boloka li-neurotransmitters tsa hau li tsitsitse 'me maikutlo a hau a tsitsitse.

Tlhahlobo bakeng sa