Iyo Yakanakisa Nzira Yekudzikisa Yako PMS Zviratidzo, Maererano neSainzi

Zvemukati

• Takura pane omega-3s.
• Dzivisa chikafu chakagadzirwa.
• Iti om.
• Kurumidza kurara.
• Edza kugadziriswa.
• Rova jimu.
• Tarisa kudya kwako carb.
• Edza mushonga mutsva.
• Ongororo ye

Pakati pedumbu rakazvimba, zvirema zvinokamhina, uye misodzi ichibuda sekunge warambwaBachelor anokwikwidza, PMS inowanzo kunzwa sekuti Amai Nature vari kukurova nezvose zviri muhomwe yake. Asi chibereko chako hachina mhosva kune yako yakaipisisa PMS nhamo-kuzvimba uye kuchinja kwehomoni kunogona kukonzera zviratidzo zvemuviri uye zvepfungwa, zvakare, maererano netsvagiridzo itsva.

Vatsvagiri paUniversity yeCalifornia, Davis akatarisa data kubva kuongororo yenyika yevakadzi vanopfuura zviuru zvitatu uye vakawana avo vaive nematanho epamusoro ekuratidzira anozivikanwa seC-reactive protein (CRP) vaive makumi maviri nemakumi mana kusvika makumi mana muzana vangangotambura kubva zvinowanzoitika zviratidzo zvekutanga kuenda kumwedzi, zvinosanganisira kushanduka kwemanzwiro, kurwadziwa mudumbu, kurwadziwa musana, kushuva chikafu, kuwedzera huremu, kuzvimba uye kurwadziwa nemuzamu. Muchokwadi, iyo yega chiratidzo chePMS chisina kubatana nekuzvimba chaive kutemwa nemusoro. Nepo kudzidza uku kusingakwanise kuratidza kuti chii chinouya pakutanga, kuzvimba kana zviratidzo, izvi zvakawanikwa zvichiri chinhu chakanaka: Zvinoreva kuti kubata munhu mumwe chete anotadza kunogona kubatsira kudzikisira marwadzo ako epanguva. (Psst ... Heano gumi Zvekudya Zvinokonzera Kuzvimba.)

Kana usiri kurwadziwa-asi usinga gunun'unike apo tete Flo vanoshanya, unogona kukwanisa kupomhodza mafungiro ako ekuchinja kwemahomoni kunoita kuti mamwe mauroni muuropi hwedu ataure kune mumwe nemumwe zviri nyore, sekureva kwechidzidzo chiri mumagaziniMaitiro muNeuroscience.Kutaurirana kuri nani kunonzwika sechinhu chakanaka, asi kunotungamira mukukwirisa kugadzirisa kushushikana uye nemanzwiro asina kunaka, vanotsvaga vanoti.

Neraki, sainzi yakawanawo nzira nyowani dzekuburitsa mahormone ako uye kudzikisa kuzvimba, izvo zvinodzikamisa huropi hwako, kudzikamisa kushushikana kwako, uye netarisiro yekudzora kurwadziwa kwako kunosiririsa. Heano maitiro ekuti kuonekana naPMS kamwechete uye zvachose.

Takura pane omega-3s.

Omega-3s inowedzera huwandu hwemapuroteni anoderedza kuzvimba uye panguva imwe chete kuderedza mapuroteni anokurudzira kuzvimba, anodaro Keri Peterson, MD, New York-based internist uye chipangamazano wedhijitari yehutano platform Zocdoc. Zadza ndiro yako nesalmoni, tuna, walnuts, flaxseed, uye mafuta omuorivhi kana pop hove-mafuta yekuwedzera.

Dzivisa chikafu chakagadzirwa.

Trans mafuta, shuga, yakanatswa carbs, uye zvineguteni-zvine chikafu zvakabatanidzwa zvine simba kune yakazara-muviri kuzvimba. Uye sezvo izvi nezvimwe zvinowedzera zvingave zvakaoma kusiyanisa, kubheja kwako kwakanyanya kusarudzira chikafu chitsva, chisina kugadzirwa sezvinobvira. Dr. Peterson anokurudzira kutarisa mapuroteni akaonda, akadai sehove, pamwe chete nemichero nemiriwo, izvo zvine kudzivirira, kuzvimba-kumisa phytonutrients.

Iti om.

Kuita maekisesaizi inzira huru yekumisidzana nekushushikana, nekudaro kudzikira kwenhanho yekuzvimba, anodaro Dr. Peterson. Asi kurovedzwa kunotarisa pakufema kwakadzama kunyanya, senge iyo yoga uye Pilates, tora iyo yekuremerwa-kusunungura mabhenefiti kune inotevera nhanho. (Zvimwe pano: 7 Workouts Inobvisa Kushushikana)

Kurumidza kurara.

Kuwana kuzorora kwakasimba kwehusiku - maawa manomwe kusvika kumapfumbamwe - kunopa muviri wako nguva yekudzoreredza kubva kumabasa ezuva uye zvaunoda. Usakoshese nguva yekuzorora; kana muviri wako ukatadza kurara kwezuva nezuva kwaunoda, unonyanya kubatwa nekuzvimba, anodaro Dr. Peterson. (Ona: Nei Kurara Ndicho Chinhu Chakanyanya Kukosha Kune Hutano Hwako)

Edza kugadziriswa.

Acupuncture inogona kurerutsa kuomarara kwezviratidzo zvePMS, ongororo ichangoburwa muCochrane Library inoratidza. Iyo yekurapa inogona kudzora kuzvimba uye kuwedzera kugadzirwa kwemuviri weayo marwadzo ekurwadziwa, ese ari maviri anogona kubatsira kudzora kusatangira kumwedzi uye kusagadzikana, anodaro Mike Armor, Ph.D., mumwe wevanyori vekudzidza. Hausi fan of tsono? Acupressure inoshanda zvakare, anodaro.

Rova jimu.

Kushanda kunze kunoburitsa endorphins, izvo zvinoita kuti unzwe uchifara uye usanyanya kunetseka. "Izvi zvinogona kubatsira kurwisa zvakashata zvinokonzerwa nePMS," anodaro Jennifer Ashton, M.D., ob-gyn uye munyori weIyo Yega-Yekutarisira Solution.

Vakadzi vanoshanda nguva dzose vanogona kunge vasina mukana wekusangana nePMS, anodaro Karen Duncan, M.D., purofesa weobstetrics-gynecology paNYU Langone Health muNew York. Imhaka yekuti kurovedza muviri kunogona kubatsira kuchengetedza mahormone akaenzana, kutsvagisa kunoratidza. Dzidzo zhinji dzakatarisa kuekisesaizi, asi Dr. Ashton anoti iyo yoga uye kudzidzisa uremu zvinogona zvakare kuita zvakafanana. (Unowana zvakatowanda hutano hutano kubva mukushanda kunze.)

Tarisa kudya kwako carb.

Edza nekucheka shure pamacarbs, kunyanya akacheneswa carbs sechingwa chena, pasta, uye mupunga vhiki imwe nguva yako isati yasvika. "Carbohydrate inokonzera tsvigiri dzeshuga idzo kune vamwe vakadzi dzinogona kuwedzera kushushikana uye kuzvimba, zviviri zvezviratidzo zvePMS zvakajairika," Dr. Ashton anodaro. (Izvi ndizvo zvaunoda kuziva nezve hutano hwakanaka.)

Anokurudzira kudya mafuta ane hutano uye akaonda mapuroteni panzvimbo. Kana kuva nezvibereko. Mune kumwe kuongorora kwakaitwa nevakadzi vaduku, avo vaidya michero yakawanda vakanga vakaderera ne66 muzana mukana wokuva nezviratidzo zvePMS zvichienzaniswa neavo vaidya zvishoma, magazini yacho.Nutrientsinoshuma. Mabriji, mavise, uye macitrus ane fiber yakawanda, antioxidants, uye mamwe macomputer anogona kudzivirira PMS. (Zvimwe apa: Mangani maCarbs aunoda Iwe Kudya Nezuva?)

Edza mushonga mutsva.

Kana zviratidzo zvako zvakanyanya, funga kubvunza chiremba wako nezvemishonga yekudzivirira yehomoni, iyo inogona kuchengetedza mazinga ehomoni pasi rose uye zvakanyanya kugadzikana mwedzi wose, Dr. Duncan anoti. Imwe sarudzo ndeye antidepressant meds, anodaro. Vanogona kuchengetedza maurotransmitter ako akaenzana uye mafungiro ako akadzikama.

Ongororo ye