Holistic PMS Kurapwa Kwekubatsira Iwe Kuwana Kubata Pane MaHormone Ako

Zvemukati

• Exercise
• Chikafu
• Carbs
• Mapuroteni
• Mafuta
• Micronutrients
• Zvokuwedzera
• CBD Zvigadzirwa
• Kugadzirira
• Ongororo ye

Cramps, bloating, mood swings… yave kusvika nguva iyoyo yemwedzi. Tave vangangove varipo: Premenstrual syndrome (PMS) inonzi inokanganisa zvikamu makumi mapfumbamwe kubva muzana zvevakadzi panguva yechirume yekuenda kumwedzi - kazhinji pasvondo nguva isati yasvika (chikamu chekubuda ropa) - nezviratidzo zvinomhanya kubva kunetsa (kuzvimba, kuneta ) kune kuora mwoyo (cramps, misoro, nezvimwewo), maererano neU.S. Department of Health & Human Services.

"Kuenda kumwedzi kunosanganisira kuenzana kwehomoni, kunyanya estrogen uye progesterone," anotsanangura Angela Le, D.A.C.M., L.A.C., chiremba wemushonga wechiChinese uye muvambi weFifth Avenue Fertility Wellness. "Kana mahormone aya asina kudzorwa zvakanaka, zvimwe zviratidzo zvinogona kuitika zvinosanganisira kuneta, kuzvimba, kuzvimbirwa, manyoka, kunyorova kwepamuviri, kurasikirwa kana kuwedzerwa kudya, kuwedzera huremu, kushaya hope, kushanduka kwemafungiro, uye kusagadzikana kwepfungwa sekushatirwa, kutsamwa, kushushikana, uye depression."

Zvechokwadi, kuchinja kwehomoni panguva yako ndeyemazuva ose, anotsanangura kudaro Catherine Goodstein, M.D., ob-gyn paCarnegie Hill Ob/gyn muNew York City. "Kuva neprogesterone ndiyo inova yakakurisa chikamu mune luteal chikamu zvakajairika, asi ndiko kutonga kunogona kuita kuti PMS inyanye vakadzi."

Asi nekuda kwekuti zviratidzo zvePMS zvakajairika hazvireve kuti iwe unofanirwa kugara pasi wozvibata. "Vakadzi vakagadzirirwa kugamuchira PMS sechikamu chedu muhupenyu, asi izvo hazvisi zvechokwadi," anodaro Alisa Vitti, HH.C., murairidzi wezvehutano hwakakwana, anoshanda zvinovaka muviri, uye muvambi weFLO Living, inzvimbo yepamhepo yehutano yepamhepo yakatsaurirwa kune mahormone nyaya.

"Kufungidzira kukuru ndekwekuti marwadzo nenguva yedu ari 'akajairika' uye kuti isu tinongofanirwa ku'yamwa, '" anodzokorora Lulu Ge, muvambi uye CEO weElix, mushonga wemushonga wekuwedzera wakagadzirirwa kurapa PMS. "Kwenguva yakareba kwazvo, nzanga yaita kuti nguva dzive nyaya inonyadzisa uye kuchengeta marwadzo edu ari ega kwatitadzisa kuwana mamwe magadzirirwo echisikigo uye asina mhinduro. -chiratidzo chezviratidzo zvine chekuita nekuenda kumwedzi apo chakasikwa kuti chive chekudzivirira kubata pamuviri. "

Ichokwadi: Hormonal birth control inowanzoshandiswa semushonga unoshanda wePMS kuvakadzi vane zviratidzo zvakakomba. Izvi zvinoshanda nekuti mapiritsi ekudzivirira kubereka anovharira ovulation uye kuwedzera kunokonzera progesterone, anodaro Dr. Goodstein. Uye, hongu, unogona "kuona kurapa" zviratidzo nekutora mushonga weOTC wemakumbo kana nyaya dzekugaya-asi izvo hazvigadzirise mudzi wedambudziko (mahomoni) kana kubatsira nezviratidzo zvakaomarara sekusagadzikana mupfungwa kana mhute yehuropi.

Asi kana iwe usingade kuenda kumapiritsi ekudzivirira kuzvara kuti ungobata PMS, une rombo rakanaka. Kune chaiwo marapirwo ePMS nemishonga iwe yaunogona kuenderana nezviratidzo zvako uye izvo zvinogona kukubatsira iwe kuita kuti ino nguva yemwedzi ive zvishoma kutakura.

“Hapana vakadzi vaviri vane chinoitika chimwe chetecho chokuenda kumwedzi,” anodaro Eve Persak, M.S. R.D.N. "Kuita kwako pachako kunobatsira - kunyanya kana PMS ichikanganisa zvakanyanya hupenyu hwako mwedzi wega wega. Kana maitiro ako akagadzirirwa kusangana nezvinodiwa zvako zvakasiyana, zvinowanzove nyore uye zvinobudirira kugadzirisa ako maratidziro."

Hauna chokwadi chekutangira? Nyanzvi dzinoyera imwe yeakanakisa ekurapa kwePMS, kusanganisira sarudzo dzese uye mishonga yechisikigo yePMS senge yekutarisa kudya kwehutano nekufambisa zvakanyanya uye zvine mutsindo elixirs echinyakare nemabharisamu.

Exercise

"PMS mamood switch anokonzerwa nekuchinja kwehormone kunogona kukanganisa chiitiko cheSerotonin," anodaro Lola Ross, mubatsiri pamwe nemunyanzvi wezvekudya zvinovaka muviri paMoody Mwedzi, yevakadzi yechikadzi neyemhando yekutevera yehomoni. "Kudzidzira muviri kunobatsira kukurudzira serotonin uye dopamine, yako inofara maurotransmitter." (Ndatenda, mumhanyi ari kumusoro!)

Zvakakosha kucherechedza kuti, nekuda kwekuchinja kwemahomoni, muviri wako uchaita zvakasiyana mumatanho akasiyana ekutenderera kwako. Munguva ye luteal chikamu chekutenderera kwako (apo zviratidzo zvePMS zvikaitika), muviri wako unogadzirira kudurura rusvingo rwechibereko nekuvhiya kweprogesterone. "Kunyaradza kweprogesterone kunogona kuderedza simba uye kujeka kwepfungwa izvo zvingasakurudzira kushanda kwakasimba," anodaro Ross. Saka kunyangwe kurovedza muviri kuchizokubatsira kuti unzwe zvirinani mupfungwa, unogona kunge usina simba rekuenda-kunze kukirasi yeHIIT. Kuwedzera kurovedza muviri kwakapfava, senge tai chi kana kirasi yekudzoreredza yoga, kunobatsira kudzikama adrenal kushushikana (adrenal glands pamusoro peitsvo dzako anopindura kushushikana nekuburitsa cortisol uye adrenaline mahormone) uye zvakare kutsigira kutenderera kune hutano, anodaro Ross. (Yakabatana: 6 Zvinhu Zvekuziva NezveKushanda Kunze Panguva Yako)

Pamusoro pekurovedza muviri kwakareruka panguva yeluteal phase, Ross anokurudzira kurovedza muviri nguva dzose kubatsira kuvaka kusagadzikana uye kutsigira tsinga."Kukwidziridzwa kwepamusoro-soro kwakanangidzirwa mukati mechikamu che follicular [kubva pazuva rekutanga renguva yako kuburikidza neovulation), apo estrogen iri pamusoro, kazhinji ichiunza nekuwedzera kwepfungwa kujekesa, kutsunga uye yakanaka shuga yeshuga murau, iyo inobatsira kudzora simba mazinga, "anodaro. "Kupararira pamusoro peestrogen panguva yepakati (pakati pekutenderera kwako) zvinogona kureva kuti iwe unogona kuwana simba richakanaka uye simba rakanaka ... cardio. "

Chikafu

Yakawanda uye yakawanda tsvagiridzo iri kubuda ichitenderedza chikamu chekudya mumuviri wako manejimendi yekurwara uye kuzvimba pamwe nenzira iyo chikafu chinokanganisa manzwiro ako. Nekuda kweizvozvo, zvine musoro kuti kudya kunovaka muviri kunogona kuita basa mukuderedza zviratidzo zvePMS; nekuwedzera (kana kubvisa) zvinhu zvakanaka mukudya kwako pamazuva anotungamira kusvika uye panguva yekutenderera kwako, unogona kubatsira kubvisa zviratidzo.

Chokwadi, "kushomeka kwezvinovaka muviri ndiko kunonyanya kukonzera kusaenzana kwemahomoni," anodaro Katie Fitzgerald, M.S. Unogona kugadzirisa kudya kwako sechimiro chekurapwa kwePMS nekutora mukana wemamwe anongedzera pazasi.

Carbs

Persak anokurudzira kuwedzera kwakazara-gorosi makabhohaidhiretsi (akadai sequinoa, oats, teff, manhanga, mbatatisi, chibage) pamusoro pemagadzirirwo akagadzirwa (senge chena chingwa, pasita, uye mupunga), nekuti anogona kubatsira kudzora shuga yeropa kubatsira kuchengetedza mamiriro ekugadzikana uye kupa pfungwa yakareba yekuguta mushure mekudya.

Mapuroteni

Mazhinji machizi, mbeu, uye nyama zvine chaiwo amino acids (anovaka mapuroteni) ayo anogona kubatsira nezviratidzo zvePMS. Kunyanya, iyo amino acid tyrosine inosimudzira kugadzirwa kwemuviri kwe dopamine (iyo hormone yemufaro) uye amino acid tryptophan inosimudzira kugadzirwa kwemuviri kwe serotonin (kemikari yeuropi inogadzira pfungwa yekudzikama), anodaro Persak. Anonyatsokurudzira mbeu yemanhanga, parmesan chizi, soya, huku, uye oats-zviyo zvizere nekuti zvakazara neaya ambotaurwa amino acids.

Mafuta

Hove dzemvura inotonhorera, salmon, zvakare ine omega-3 fatty acids, iyo inogadzirisa manzwiro-anoenderana nezviratidzo zvine hukama nePMS. "Omega-3 fatty acids inogona kubatsira kudzikisira mamood-based PMS zviratidzo (senge kushushikana uye kushushikana manzwiro, kutadza kuisa pfungwa) pamwe nezviratidzo zvemuviri (kuzvimba, kutemwa nemusoro, uye kurwadziwa kwepamuviri)," anodaro. (Inoenderana: Chii chinonzi Mbeu Yekuchovha uye Inogona Kubatsira Nenguva Yako Here?)

Micronutrients

Calcium, magnesium, potasium, uye vhitamini B6 zvese micronutrients iyo Persak inopa zano vatengi kuti vawedzere kudya kwavo kuburikidza nedhayeti, kana zvinowedzera kana zvichidikanwa.

• Calcium: "Mazinga eCalcium anoratidzwa kuti anonyura muchikamu che luteal chekuenda kumwedzi (nguva isati yasvika)," anodaro Persak, achikurudzira zvokudya zvine calcium zvakadai sezvigadzirwa zvemukaka, broccoli, mashizha ane mashizha matema, uye tofu. "Kudonha uku kunofungidzirwa kuti kunobatsira mukugadzikana uye kusagadzikana."
• Magnesium: "Kudyiwa kwemagesium kwakaratidzwa kunatsiridza kuchengetedza kwemvura uye kunyorova kwemazamu, kubatsira muviri kugadzikana kurara uye zvakare kushanda seinozorodza," anodaro Persak, achinongedzera kune chikafu chine magnesium senge avocado, yakasviba mashizha mashizha, uye cacao. (Ona: Iyo Bhenefiti yeMagnesium uye Maitiro Ekuwedzera Zvayo)
• Potassium: "Potassium ndiyo electrolyte yemuviri inoenzanisa sodium uye inobatsira kudzivirira zvinwiwa kubva mukuungana mumatumbu," anodaro Persak. "Nekuwedzera zviwanikwa zvekudya zvemaminerari aya (kubva kubanana, manhanga, magaka, manwiwa, mashizha ane mashizha, broccoli, uye nyemba) vakadzi vanogona kudzora kudya kwavo kwemunyu nekuburitsa huremu hwemvura zviri nyore."
• Vhitamini B6: Chekupedzisira, Persak anosimbisa kukosha kwevhitamini B6, inofungidzirwa kubatsira kubvisa zamu unyoro, kuchengetedza kwemvura, kushushikana kwemoyo, uye kuneta. Anoti chikafu chepamusoro chevhitamini iyi chinosanganisira: saumoni, huku, tofu, nyama yenguruve, mbatatisi, mabhanana, makotapeya, uye pistachios.

Kana zviri zvekudya zvekudzivisa, zvakanaka, Persak anobvuma kuti izvi zvakare ndizvo zvekudya zvaungawanzoshuvira zvakanyanya sezvo nguva yako inosvika nekuda kwekuwedzera kweprogesterone (iyo inowedzera havi yako): zviyo zvakanatswa (chingwa, pasta, crackers, keke), zvinotapira. .

"Kuwedzeredza-kuzvifarira pazvikamu zvakakura zvecarb zvakaderera mufibre kana fiber-isina zvinogona kukonzera kushanduka kwakanyanya mumashuga eropa, izvo zvinogona kuwedzera kusanduka kwemafungiro, kukurudzira zvishuwo, kurwadziwa nemusoro kunorwadza, uye kubatsira mukuzvimba kuzere," anotsanangura Persak .

Zvokuwedzera

"Kunyangwe uine chikafu chakanyanya kufunga, zvinogona kunetsa kuwana mune zvese zvaunoda," anodaro Fitzgerald. Ndipo panogona kupinda ma supplements. (Cherechedza: Mishonga yezvekuwedzera haidzorwi neFood and Drug Administration (FDA) uye inogona kukanganisa mishonga yaunopihwa nechiremba. Bvunza chiremba wako uye/kana chiremba wezvekudya usati watanga kutora chero zvipi zvazvo zvinowedzerwa kuti uone kushandiswa kwakachengeteka.

"Zinc uye estrogen zvakabatana," anodaro Fitzgerald. "Mazinga akaderera ezinc anobatanidzwa nekusagadzikana ovulation uye PMS. Iwe unodawo kuisa zvinhu zvishomanana kuti ubatsire kunyaradza kuputika, kuzvimba, kurwadziwa, uye general malaise; ashwagandha uye turmeric zvinoshamisa zvinorwisa-kupisa mishonga. Bromelain, kemikari yakatorwa kubva mapineapples, anobatsira kudzikamisa kuzvimba kwetsandanyama. Maprobiotics anobatsirawo kupingudza dumbu uye kukurudzira kugadzirwa kweserotonin yekunzwa kugadzikana. Kunyangwe iwe uchikwanisa kudya zvinovaka muviri nekugadzirisa dhayeti yako-kutaura kune anoona nezvekudya zvinovaka muviri kana chiremba wezvekudya anogona kusimbisa chaizvo izvo zvaunoda kushandisa zvakawanda-zvinowedzera zvinogona kuita kuti zvive nyore kuve nechokwadi chekuti kudya kwako kwehutano kunoenderana, zvisinei nedanho rekutenderera kwako.

Mukuwedzera kune zvinovaka muviri, vamwe vakadzi vanogona kuwedzera kudya kwavo kwekuwedzera kwete kugadzirirwa PMS, asi kunyaradza zviratidzo zvinokosha, seRudo Wellness Mood Pills (mood-boosting supplements ine vitamin B6, neurotransmitter GABA, organic St. John's Wort, uye organic chasteberry iyo inogona kurerutsa kufunganya kana kushushikana kunokonzerwa nePMS) kana Well Told Health yekurara yekuwedzera (ine organic lemon balm uye organic goji berries inogona kubatsira nekusarara panguva yePMS). Mamwe makambani anopa mishonga kana mishonga inogadzirirwa kurapa PMS, seMwedzi Bitters neRoots uye Crown, PMS Berry Elixir neThe Wholesome Co., uye Marea, homwe yeupfu yaunosanganisa nemvura - zvese zvichishandisa makwenzi akasiyana siyana kana zvimwewo zvinhu zvakasikwa izvo akati kubatsira nehuremu hwehomoni.

Kune imwe nzira yakasarudzika, kambani nyowani inonzi Elix inopa yese-yakasikwa mishonga yemakwenzi yakagadzirirwa kunongedza chinokonzeresa chezviratidzo pane mumwe munhu. Unopedzisa bvunzo yekuongorora nezvehutano uye bhodhi rekurapa raElix wobva wagadzira musanganiswa kuti udye se tincture inotungamira kune yako kutenderera. (Yakabatana: Akasarudzika Mavitamini Akakosha Izvo?)

Mishonga yakaita saAngelica sinensis, chena peony, licorice, cyperus, uye corydalis zvese zvinoshandiswa mumushonga wechiChinese wemishonga yesimba masimba ekuporesa - uye zvinogona kushandiswa mune yako tsika tincture. "Angelica sinensis anozivikanwa se 'mukadzi ginseng' uye mushonga wehormonal hutano mumushonga wechiChinese wemishonga," anodaro Li Shunmin, D.C.M., nhengo yedare rezvekurapa raElix uye purofesa kuGuangzhou University of Traditional Chinese Medicine. "Inosanganisirwa mune angangoita mafomula ekugadzirisa nyaya dzehutano hwevakadzi. Inogadzirisa kuenda kumwedzi nekugadzira masero matsva eropa nekusimbisa kuyerera kweropa ... Inotarisawo kupatirwa nekubatsira ura nekuwedzera mvura." White peony mudzi inonzi inokurudzira immune system uye inopesana nekuzvimba, nepo licorice midzi inonyaradza marwadzo e spastic, kunyanya uterine cramps panguva yemwedzi, anodaro Shunmin. Kana iri cyperus, "mushonga wechivanhu wechiratidzo chevakadzi." Pekupedzisira, Shunmin anotsanangura corydalis mushonga unorwadza uye unozivikanwa kubatsira nekuchinja kwemamiriro sezvo uchiita seanodzvinyirira.

CBD Zvigadzirwa

NeCDD kutsamwa kwese izvozvi, hazvishamise kuti iri kuwana nzira yayo mukurapa kwePMS zvakare. (ICYMI, hezvino izvo zvatinoziva nezve mabhenefiti eCBD kusvika zvino.)

"Kazhinji, CBD inobatsira nekusagadzikana kwemafungiro, inovandudza kusimba, uye inogona kuzorodza tsandanyama yakatsetseka kuderedza uterine cramps [kana ikanwiwa kana kuiswa pamusoro]," anodaro Le, ane ruzivo rwekurapa zviratidzo neCBD zvigadzirwa uye anowanzokurudzira Radical Roots kwaari. varwere. Ndosaka zvigadzirwa zvemusoro weCBD, ingestibles, uye kunyangwe makomposheni akakura mukuzivikanwa pakati pemhando dzakadai saCharlotte Webhu, Maxine Morgan, uye Vena CBD.

Semuenzaniso, CBD brand Mello ichangoburitswa Mello Bottom, suppository ine 75mg yeCBD kubva kune yakazara-spectrum hemp yakaburitswa yakagadzirirwa kudzikisira zviratidzo zvePMS zvichibva pane zvidzidzo zvinopedzisa kuti CBD inorapa inorapa / inorwadza (uterine cramps) kusagadzikana (kushushikana, kusanduka kwemamiriro, uye kusagadzikana), uye inorwisa-kuzvimba (inosanganisira IBS uye kuzvimba kwemhasuru). Foria Wellness, kambani inogadzira hemp uye cannabis zvigadzirwa zvehutano, kusanganisira CBD uye THC mafuta ekumutsa uye CBD makomisheni akagadzirirwa kubatsira nemarwadzo epamuviri, angave anobva kuPMS, bonde, kana zvimwewo zvinhu.

Kunyangwe vamwe varapi vachipika neCBD kana zvasvika paPMS, zvakakosha kuti uzive kuti zvigadzirwa zveCBD- pamwe nedzimwe nzira dzakazara dzakadai sekuwedzera uye zvinwiwa- hazvitungamirwe neDFA, anodaro Dr.Goodstein. (Inoenderana: Maitiro Ekutenga Yakachengeteka uye Inobudirira CBD Zvigadzirwa) Nekuti iri idzva munda, "pane humbowo hushoma hunotsigira kuchengetedzeka uye kugona kwavo," anodaro. "Nechikonzero ichocho, kana ndine murwere ari kurwara nezviratidzo zvePMS uye asiri muchikepe nemishonga yandiinayo, ndinowanzovaendesa kune acupuncturist."

Kugadzirira

"Kwezviuru zvemakore, mushonga weChinese wakabudirira kurapa PMS nekudzora kusaenzana kwehomoni, kudzikisira kuzvimba, uye kuwedzera kutandara uye kugadzirwa kweendorphin [uchishandisa acupuncture]," anodaro Le. "Muchidzidzo chinoratidza kushanda kwemishonga yemishonga kana ichienzaniswa neacupuncture, vakadzi vairapwa neacupuncture vaiwanzoita zviratidzo zvePMS zvakaderedzwa zvichienzaniswa neavo vari pamahomoni." (Ona: Zvese zvaunoda Kuti Uzive Nezve mabhenefiti eAcupuncture)

Le anotsanangura kuti acupuncture point inosimudzira tsinga uye nekuita izvi inoburitsa makemikari anodzora kuyerera kweropa uye kumanikidza kuwedzera endorphins, kuderedza kuzvimba, uye kuderedza kushushikana. "Chaizvoizvo, shanduko idzi dzebiochemical dzinosimudzira kugona kwemuviri kuporesa uye kusimudzira hutano hwepanyama uye hwepfungwa," anodaro Le. Nezvikonzero izvi, kugadziriswa muviri kunogona kukwanisa kubatsira hupenyu hwako hwepabonde sehuwandu, kuwedzera pakuve kurapwa kwePMS.

Ongororo ye