Maitiro ako ekurara anogona kukanganisa zvakanyanya hupenyu hwako hwepabonde - uye Vice Versa

Zvemukati

• Kubatana Pakati PeHormone Yezvepabonde uye Kurara
• 1. Tora Chill Pill
• 2. Bvunza Dikita
• 3. Ramba Uchienderana neMuviri Wako
• 4. Master Morning Bonde
• 5. Iva Makeup Bonde Pro
• Ongororo ye

Izvo zviri nani yako yekuzeya, iyo inopisa yako ruchiva hupenyu. Izvo zviri nyore, sainzi inoratidza.

Zvine musoro kuti iwe unowanzo kuve mune mamood kana iwe usina kuneta uye cranky (wedzera izvo kune izvo zvinyorwa zvezvinhu zvinogona kunge zviri kuuraya yako libido), asi havazi vese vanobatwa zvakaenzana. Vakadzi vane 40 muzana yakanyanya njodzi yekushaya hope kupfuura zvinoita varume, tsvagiridzo inoratidza, uye iro gara rekurara rinokanganisa libido rako, sezvo usingawanzo kunge uri mumafungidziro kana iwe wakaneta.

Muchokwadi, chidzidzo chakaburitswa mu Chinyorwa cheMushonga Wepabonde vakaona kuti kana vakadzi vakarara zvishoma, vaishuma mazinga akaderera ekuda pabonde uye kashoma kuita zvepabonde. Vakadzi vaigara vachiwana ziso rakapfigwa vakataura zviri nani kumutsa. Chimwe chikonzero: Kana vakadzi vakarara zvishoma uye vakaneta zvakanyanya, kashoma kuti vadaro

unzwe kunzwa kwakanaka senge mufaro wakabatana kwazvo nechishuwo, anodaro munyori wekudzidza David Kalmbach, Ph.D., muongorori kuHenry Ford Health System muDetroit. Asi mahormone ebonde ako anoita basa rakakura.

Kubatana Pakati PeHormone Yezvepabonde uye Kurara

Mahormone epabonde anobatsira pakuneta kwaunoita: “Uchapupu hunoratidza kuti maestrogen anotibatsira kuchengetedza kurara kwemazuva ese kuburikidza nekusunga ma<em>receptor ari muuropi anodzora kurara,” anodaro Jessica Mong, Ph.D., purofesa wezvemishonga paYunivhesiti. yeMaryland Chikoro cheMishonga. Uye kana progesterone yakakwira, unogona kunzwa kurara.

Kuchinja-shanduka muestrogens uye progesterone zvakabatana nehunhu hwekurara. Shanduko hombe yemahormone panguva yehupenyu hwemukadzi, sekuyaruka, nhumbu, uye kumwedzi, zvinokanganisa zvakanyanya kurara, anodaro Mong. Asi zvinogonawo kuitika mukati memwedzi wako wese, sezvo mazinga emahomoni aya achikwira nekudonha. Nguva yako isati yasvika uye sezvainotanga, nhanho dzezvose dziri pasi, uye unogona kuzviwana zvakaoma kurara. Kutaura zvazviri, 30 muzana yevakadzi vane dambudziko rekurara panguva yavo, maererano neNational Sleep Foundation. Mushure mekuvhara mazai, estrogens uye progesterone zvinokwira, uye ino ndiyo nguva yemwedzi iwe ungangodaro unonzwa kurara, anodaro Katherine Hatcher, Ph.D., mutsvagiri wezve postdoctoral kuAlbany Medical College muNew York.

Padivi reflip, zororo remhando yepamusoro rinowedzera chiito chemamwe mahormone ebonde, senge androgens uye estrogen, izvo zvinotungamira mukumuka. Izvi zvinogona kubatsira kutsanangura kuti nei vaongorori veYunivhesiti yeMichigan Medical School vakaona kuti kuwana kurara zvakakwana kunogona kukukonzera kuti ude zvepabonde zvakanyanya uye zvinogona kutozviita zvinowedzera-bonde. Iko hakuna nhamba yemashiripiti yemaawa ekuzorora yekuvavarira, anodaro Kalmbach (munyori wechidzidzo), asi unoziva kuti unoda zvimwe kana uchinzwa kugomera pamazuva mazhinji.

Saka unoita sei kuti uwane imwe yekurara kuitira kuti ugone kuita bonde zvirinani uye kunyorera bonde kuvandudza yako zzz's? Kunze kwekucheka maawa akakwana, edza aya matipi ekuwedzera ese marudzi emubhedha maitiro:

1. Tora Chill Pill

Kunyangwe iwe usingakwanise kudzora kushanduka kwechisikigo kwemahormone ako, pane nzira dzekudzora kukanganisa kwavo pakurara kwako uye nekuvandudza hupenyu hwako hwepabonde, kutanga nekutsvaga nzira dzekudzora kushushikana. Kushungurudzika kunogona kudzikisira libido yako, uye akakwirisa eanodzvinyirira mahormone cortisol anodzvanya estrogen uye progesterone, izvo zvinogona kukuvadza nyaya dzekurara, anodaro Hatcher. Miitiro yakaita sekufungisisa inogona kukubatsira kuzorora uye kuwana zvakawanda kuvhara-ziso, anowedzera Mong.

2. Bvunza Dikita

Zvidzidzo zvinoratidza kuti kurovedza muviri nguva dzose kunokubatsira kuhwihwidza, anodaro Mong. Izvi zvinonyanya kukosha pakutanga nekuguma kwekutenderera kwako kana estrogen isingakwanise kuchengetedza hope zvakanaka, anodaro. (Ona: Yakakosha Kurara-Kuita Kubatanidza)

3. Ramba Uchienderana neMuviri Wako

Tevera yako kutenderera (edza nguva-yekutevera app), nyaya dzekurara, uye chero chinhu chinokuchengetedza iwe kumuka, sePMS kana kunetseka. Izvi zvinogona kubatsira gynecologist wako kugadzirisa kurara kupindira kwako, sekutora melatonin (mahormone anowanzoitika anoita kuti ukotsirike uye inowanikwawo mune yekuwedzera fomu) kana kuita basa rekufema usati warara, anodaro Hatcher.

4. Master Morning Bonde

Kunonoka husiku (11 pm) ndiyo yakanyanya kuwanda nguva yekuroora - uye haina kunaka. “Mamwero ako e<em>melatonin akakwira ipapo, uye mazinga ako e<em>hormone anogadzira simba se<em>testosterone akaderera,” anodaro Michael Breus, Ph.D., chiremba wehope muManhattan Beach, California. "Ndiwo musiyano chaiwo pane zvaunoda pabonde rinopisa." Mhinduro yacho? Ita bonde chinhu chekutanga, kana melatonin yakaderera uye testosterone yakakwira-iyo yakakwana combo yemafireworks. (Yakabatana: Ini Ndakaedza Yemazuva makumi matatu Bonde Dambudziko Rekumutsidzira Yangu Kuroora Inotyisa Bonde Hupenyu)

5. Iva Makeup Bonde Pro

Vanhu vari kufara nehupenyu hwavo hwepabonde vanotaura kukanganiswa kwekurara kushoma kune vamwe, sekureva kwechidzidzo chiri mumagazini Hutano. Chikonzero: Chero rudzi rwehukama hwepedyo, kusanganisira zvepabonde, zvinoderedza kushungurudzika, zvinoreva kuti unogona kurara nyore, taura vanyori vezvidzidzo. Kupopotedzana kunonyanya kukanganisa kurara, saka kana uchikwanisa, itai pabonde mushure mekurwa. Kunyangwe zvikatora maminetsi mashoma kuti utonhorere kutanga, zvakakosha kuita izvo: Inogona kuve inowedzera kufarira, uye iwe unomuka uchinzwa kuzorodzwa zvakanyanya. (Imwe ongororo yakaratidza kuti kupopotedzana-kushayiwa hope kwakafa zvachose - uye zvinokuvadza hutano hwako. Saka dzvanya kuti umbomira pahurukuro yakaoma, kubatikana, uye tsutsumwa.)

Ongororo ye