Manage Mood Swings

Zvemukati

• Mazano ehupenyu hune hutano hwese, kusanganisira hutano hwepfungwa, ndeaya anotevera:
• Ongororo ye

Mazano ehupenyu hune hutano hwese, kusanganisira hutano hwepfungwa, ndeaya anotevera:

Mazano ehutano, # 1: 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 kunatsiridza PMS zviratidzo. Parizvino, nyanzvi zhinji dzinokurudzira kuwana maminetsi makumi matatu ezviyero zvine simba mazuva mazhinji evhiki.

Matipi ehutano, # 2: 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 kushushikana. Kudya zvishanu kusvika zvitanhatu zvidiki zvidiki zvine musanganiswa wakanaka wemakabohydrate - ayo anogona kusimudza mazinga eserotonin - uye mapuroteni anogona kutsetseka akashatirisa emanzwiro emukati uye nekuchinja kwemanzwiro.

Matipi ehutano, # 3: Tora calcium zvinowedzera. Kutsvagurudza kunoratidza kuti kutora 1,200 milligrams ecalcium carbonate zuva nezuva inoderedza PMS zviratidzo ne48 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.

Matipi ehutano, # 4: Nyora mubhuku. Chengetedza jenari mubhegi rako kana mubhegi rako, uye kana wagumbuka kana kutsamwa, tora maminetsi mashoma kurutsa. Iyi inzira yakachengeteka yekuburitsa manzwiro ako pasina kutsausa vamwe uye inobatsira mukugadzirisa kushanduka kwemafungiro.

Matipi ehutano, # 5: Kufema. Dzinga kuvhunduka kure nekuzorora kudiki Dzokorora kakawanda.

Mazano ehutano, # 6: Iva nemantra. Gadzira inozorodza mantra yekudzokorora panguva yakaoma mamiriro. Tora zvishoma kufema kwakadzika uye sezvaunosunungura, zviudze iwe, "Rega izvi zviende," kana "Usaputika."

Ongororo ye