Maitiro Ekugara pane Iyo Nyangwe Keel

Zvemukati

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- Rovedza muviri nguva dzose. Kuita zvemuviri kunoita kuti muviri ugadzire iwo anonzwa-akanaka neurotransmitters anonzi endorphins uye anowedzera serotonin mazinga ekuvandudza manzwiro ega. Tsvagiridzo inoratidza kuti kurovedza muviri - zvese aerobic uye simba kudzidziswa - kunogona kuderedza nekudzivirira kushushikana uye kugadzirisa PMS zviratidzo. Parizvino, nyanzvi zhinji dzinokurudzira kuwana maminetsi makumi matatu ezviyero zvine simba mazuva mazhinji evhiki.

- Idya zvakanaka. Vakadzi vazhinji vanodya mashoma macalorie uye vanotevera madhayeti asina mavitamini, zvicherwa uye mapuroteni. Vamwe havadye kazhinji zvakakwana, saka shuga yavo yeropa haina kugadzikana. Chero nzira, kana uropi hwako huri munzvimbo isina mafuta, inonyanya kunetseka kunetseka, anodaro Sarah Berga, MD, weYunivhesiti yePittsburgh Chikoro cheMishonga. Kudya zvishanu kusvika zvitanhatu zvidiki zvidiki zvine musanganiswa wakanaka wemakabohydrate - ayo anogona kusimudza mazinga eserotonin - uye mapuroteni anogona kutsetsenura akashatirwa emanzwiro.

- Tora calcium supplements. Kutsvagurudza kwakaitwa naSusan Thys-Jacobs, MD, weSt.Ruka's-Roosevelt Hospital muNew York City, vakawana kuti kutora mamirigiramu mazana maviri ecalcium carbonate zuva nezuva kunoderedza zviratidzo zvePMS nezvikamu makumi mana kubva muzana. Kune zvekare humwe humbowo hwekuti kutora 200-400 mg ye magnesium inogona kubatsira. Huchina humbowo huripo hwekuona kuti vhitamini B6 nemishonga yemakwenzi yakadai semafuta emanheru eprimrose anoshanda ePMS, asi inogona kuve yakakosha kuyedza.

- Tsvaga kurapwa. Nhau dzakanaka nezvehomoni dzine chekuita nekusagadzikana kwepfungwa -- kushushikana, kusagadzikana uye yakanyanya PMS - ndeyekuti zvinorapika kana zvaonekwa. Mishonga inonyanya kunyorerwa kumatambudziko aya inosarudza serotonin reuptake inhibitors (SSRIs), yakadai seProzac (yakatumidzwa kuti Sarafem kune vane PMS yakaoma), Zoloft, Paxil uye Effexor, iyo inoita kuti serotonin yakawanda iwanikwe muuropi.

"Iyi mishonga inoshanda kweanenge maviri kubva muzvitatu evakadzi vane PMS yakakomba - uye mukati mevhiki kana maviri," anodaro Peter Schmidt, MD, weNational Institute of Mental Health, "vs. masvondo mana kusvika matanhatu avanotora kutora kuora mwoyo. " Kuderedza zvinogona kuitika mhedzisiro uye kudzivirira kukura kwekushivirira kune aya madhiragi, vamwe varapi vanoraira kuti vashandiswe mukati memavhiki maviri chete apfuura ekuenda kumwedzi.

Zvidzidzo zvinoratidza kuti SSRIs inogona kutoshandiswa panguva uye mushure mekuzvitakura (uye panguva yekuyamwisa) kana mukadzi akaora mwoyo zvakanyanya kana kuzviuraya. Kune zvakare humbowo hushoma hunoratidza kuti oral progesterone inogona kubatsira kudzikamisa zvimwe zviratidzo zvePMS, sekunetsekana.

Ongororo ye