Cikakken Jiyya na PMS don Taimaka muku Samun Hannu akan Hormones ɗin ku

Wadatacce

• Motsa jiki
• Abinci mai gina jiki
• Carbs
• Protein
• Fatsi
• Micronutrients
• Kari
• CBD Products
• Acupuncture
• Bita don

Ciwon ciki, kumburin ciki, canjin yanayi… yana kusa da lokacin watan. Kusan duk mun kasance a can: Ciwon premenstrual (PMS) an ba da rahoton yana shafar kashi 90 na mata yayin lokacin luteal na haila - yawanci mako guda kafin haila (lokacin zubar jini) - tare da alamomin da ke gudana daga tashin hankali (kumburin ciki, gajiya) ) zuwa mai raɗaɗi (maƙarƙashiya, ciwon kai, da sauransu), bisa ga Ma'aikatar Lafiya da Sabis na Jama'a na Amurka.

Angela Le, D.A.C.M., L.A.C, likita ce ta likitancin kasar Sin kuma wanda ya kafa Fifth Avenue Fertility Wellness ya bayyana cewa: "Haila yana haifar da daidaiton ma'aunin hormones, musamman estrogen da progesterone." “Idan ba a daidaita wadannan kwayoyin halittar jiki yadda ya kamata ba, wasu alamomin da ke iya faruwa sun hada da gajiya, kumburin ciki, maƙarƙashiya, gudawa, taushin nono, rashi ko yawan sha’awa, kiba, rashin bacci, sauyin yanayi, da rashin jin daɗi kamar fushi, bacin rai, damuwa, da kuma rashin jin daɗi. damuwa. "

Tabbas, sauye-sauyen hormone a lokacin hailar ku al'ada ce, in ji Catherine Goodstein, MD, ob-gyn a Carnegie Hill Ob/gyn a New York City. "Samun progesterone ya zama babban hormone a cikin lokaci na luteal gaba daya al'ada ne, amma wannan rinjaye ne wanda zai iya sa PMS ya fi muni ga mata."

Amma kawai saboda alamun PMS na gama gari ba yana nufin dole ku zauna ku yi maganin su ba. Alisa Vitti, H.H.C, kocin lafiya cikakke, masanin abinci mai gina jiki, kuma wanda ya kafa FLO Living, wata cibiyar lafiya ta yanar gizo da aka sadaukar don batutuwan hormonal.

Lulu Ge, wanda ya kafa kuma Shugaba na Elix, wani nau'in kari na ganye wanda aka tsara don magance PMS ya ce "Babban rashin fahimta shine jin zafi tare da lokacin mu 'al'ada' ne kuma dole ne mu 'tsotse shi. "Tsawon lokaci mai tsawo, al'umma sun sanya lokaci ya zama wani batu mai ban kunya da kuma kiyaye ciwonmu a cikin sirri ya hana mu samun ƙarin hanyoyin magance matsalolin da ba tare da lahani ba. Ina tsammanin yana da kyau cewa kashi 58 na mata da gaske an ba da izinin hana haihuwa na hormonal. -lakabin alamomin da ke da alaƙa da haila lokacin da aka ƙirƙira shi ya zama maganin hana haihuwa.

Gaskiya ne: Ana amfani da kulawar haihuwa ta Hormonal azaman ingantaccen magani na PMS ga matan da ke da manyan alamu. Wannan yana aiki ne saboda kwayoyin hana haihuwa suna toshe ovulation da sakamakon karuwa a cikin progesterone, in ji Dokta Goodstein. Kuma, ba shakka, za ku iya "tabo maganin" alamun bayyanar cututtuka ta hanyar shan maganin OTC don ciwon ciki ko matsalolin narkewa-amma waɗanda ba sa magance tushen matsalar (hormones) ko taimakawa tare da ƙarin hadaddun bayyanar cututtuka kamar rashin jin daɗi ko hazo na kwakwalwa.

Amma idan ba kwa son ci gaba da maganin hana haihuwa don kawai sarrafa PMS, kuna cikin sa'a. Akwai jiyya na PMS na halitta da magunguna waɗanda za ku iya dacewa da alamun ku kuma waɗanda za su iya taimaka muku sa wannan lokacin na watan ya zama mai sauƙi.

Eve Persak, M.S. R.D.N. "Kwantar da kai yana taimakawa-musamman idan PMS ya lalata rayuwar ku sosai a kowane wata. Lokacin da aka tsara tsarin ku don biyan bukatunku na musamman, sau da yawa yana da sauƙi kuma ya fi tasiri wajen magance alamun alamun ku."

Ba a san inda za a fara ba? Masana sun yi la'akari da wasu mafi kyawun jiyya na PMS, gami da cikakken zaɓuɓɓuka da magunguna na PMS kamar sa ido kan cin abinci mai gina jiki da haɓaka ƙarin elixirs na halitta da balms.

Motsa jiki

Lola Ross, mai haɗin gwiwa da mai gina jiki a Moody Month, yanayin mace da app na bin diddigin hormone ya ce "Canjin yanayi na PMS yana haifar da canje-canje na hormonal wanda zai iya tsoma baki tare da aikin serotonin." "Motsa jiki yana taimakawa wajen ƙarfafa serotonin da dopamine, masu jin daɗin jin dadin ku." (Na gode, babban mai gudu!)

Yana da kyau a lura cewa, saboda canje-canje a cikin hormones, jikin ku zai yi daban-daban a cikin matakai daban-daban na sake zagayowar ku. A lokacin luteal na sake zagayowar ku (lokacin da alamun PMS ke faruwa), jikin ku yana shirye don zubar da bangon mahaifa tare da hauhawar progesterone. "Sakamakon kwantar da hankali na progesterone na iya rage kuzari da tsabtar tunani wanda bazai haifar da motsa jiki mai tsanani ba," in ji Ross. Don haka yayin da motsa jiki zai taimaka muku jin daɗin hankalin ku, ƙila ba ku da kuzarin fita gaba ɗaya a ajin HIIT. Ƙarin motsa jiki mai laushi, irin su tai chi ko ajin yoga mai gyarawa, zai taimaka wajen kwantar da hankulan adrenal (adrenal glands a sama da kodan ku amsa damuwa ta hanyar sakin cortisol da adrenaline hormones) kuma yana tallafawa yanayin lafiya, in ji Ross. (Mai alaƙa: Abubuwa 6 da yakamata ku sani Game da Aiki akan Lokacin ku)

Baya ga motsa jiki mai haske yayin lokacin luteal, Ross yana ƙarfafa motsa jiki na yau da kullun don taimakawa haɓaka ƙarfin damuwa da tallafawa tsarin juyayi."Ayyukan motsa jiki masu girma suna da kyau a mayar da hankali a lokacin lokacin follicular [daga ranar farko na lokacin ku ta hanyar ovulation], lokacin da estrogen ya fi girma, yawanci yana kawowa tare da shi ƙarar fahimtar tunani, ƙaddara da kuma ingantaccen tsarin sukari na jini, wanda ke taimakawa wajen tsara makamashi. daraja, ”in ji ta. "Maɗaukakin estrogen da ke zagayawa yayin lokacin ovulation [tsakiyar zagayowar ku] na iya nufin cewa zaku iya samun kuzari har yanzu yana da kyau kuma ƙarfin kuzari yana da kyau… Don haka lokacin ovulation yana iya zama babban lokaci don tafiya mai tsayi ko salon kewayawa. cardio. "

Abinci mai gina jiki

Ana ci gaba da yin bincike game da rawar da abinci ke takawa a cikin kulawar jikin ku na rashin lafiya da kumburi da kuma yadda abinci ke shafar yanayin ku. A sakamakon haka, yana da ma'ana cewa abinci mai gina jiki zai iya taka rawa wajen rage alamun PMS; ta hanyar ƙara (ko kawar da) abubuwan da suka dace a cikin abincin ku a kwanakin da suka kai har zuwa lokacin sake zagayowar ku, za ku iya taimakawa wajen kawar da bayyanar cututtuka.

Lallai, "raunin abinci mai gina jiki shine babban abin da ke haifar da rashin daidaiton hormonal," in ji Katie Fitzgerald, MS, masanin abinci mai gina jiki kuma mai haɗin gwiwa na HelloEden, ƙarin kayan abinci mai gina jiki wanda aka tsara don tallafawa daidaitaccen hormone. Kuna iya daidaita abincin ku azaman nau'i na jiyya na PMS ta hanyar amfani da wasu abubuwan da ke ƙasa.

Carbs

Persak ya ba da shawarar ƙara yawan carbohydrates na hatsi (kamar quinoa, hatsi, teff, kabewa, dankalin turawa, masara) akan carbs da aka sarrafa (kamar farin burodi, taliya, da shinkafa), saboda suna iya taimakawa daidaita sukari na jini don taimakawa ci gaba da yanayi da kuma samar da jin dadi na tsawon lokaci bayan cin abinci.

Protein

Yawancin cuku, tsaba, da nama sun ƙunshi takamaiman amino acid (ginshiƙan gina jiki) waɗanda zasu iya taimakawa da alamun PMS. Musamman ma, amino acid tyrosine yana haɓaka samar da dopamine (hormone na farin ciki) da amino acid tryptophan yana haɓaka samar da serotonin a jiki (sinadaran kwakwalwa da ke haifar da nutsuwa), in ji Persak. Ta musamman tana ba da shawarar tsaba na kabewa, cukuwar parmesan, waken soya, kaji, da hatsi gabaɗayan hatsi saboda suna cike da waɗannan amino acid ɗin da aka ambata a baya.

Fatsi

Kifin ruwan sanyi, kamar salmon, shima yana ɗauke da kitse na omega-3, wanda ke daidaita alamomin da ke da alaƙa da alaƙa da PMS. "Omega-3 fatty acid na iya taimakawa rage alamun alamun PMS na yanayi (kamar tawayar zuciya da damuwa, rashin kulawa mai kyau) da alamun jiki (kumburin ciki, ciwon kai, da ciwon nono)," in ji ta. (Mai alaƙa: Menene Tuƙin iri kuma Zai Iya Taimakawa Lokacinku?)

Micronutrients

Calcium, magnesium, potassium, da bitamin B6 duk ƙananan ƙwayoyin cuta ne waɗanda Persak ke ba abokan ciniki shawara don haɓaka yawan cin su ta hanyar abinci, ko kari idan an buƙata.

• Calcium: "Ana nuna matakan calcium suna tsomawa a cikin lokacin luteal na lokacin haila (kafin wani lokaci)," in ji Persak, yana ba da shawarar abinci mai arzikin calcium kamar kayan kiwo, broccoli, ganye mai duhu, da tofu. "An yi imanin wannan digo yana ba da gudummawa ga tashin hankali da rashin kwanciyar hankali."
• Magnesium: Persak ya ce, "An nuna yawan shan sinadarin magnesium yana inganta rikon ruwa da taushin nono, yana taimakawa jiki ya kwanta cikin barci sannan kuma ya zama mai annashuwa," in ji Persak, yana nuni ga abinci mai arzikin magnesium kamar avocado, ganya mai duhu, da cacao. (Dubi: Amfanin Magnesium da Yadda Ake Ƙara Da Shi)
• Potassium: "Potassium shine electrolyte na jiki wanda ke daidaita sodium kuma yana taimakawa wajen hana ruwaye daga tattarawa a cikin kyallen takarda," in ji Persak. "Ta hanyar haɓaka hanyoyin samar da abinci na wannan ma'adinai (daga ayaba, kabewa, kokwamba, kankana, ganye mai ganye, broccoli, da legumes) mata na iya rage yawan cin abinci mai gishiri kuma su saki wasu nauyin ruwan cikin sauri."
• Vitamin B6: A ƙarshe, Persak yana jaddada mahimmancin bitamin B6, wanda aka yi imanin zai taimaka wajen rage tausar nono, riƙe ruwa, yanayin baƙin ciki, da gajiya. Ta ce mafi girman tushen abinci na wannan bitamin sun haɗa da: kifi, kaza, tofu, alade, dankali, ayaba, avocados, da pistachios.

Amma game da abincin da za ku guje wa, da kyau, Persak ya yarda cewa waɗannan su ne abincin da za ku iya sha'awar yawanci yayin da lokacin ku ke gabatowa sakamakon karuwar progesterone (wanda ke kara yawan sha'awar ku): hatsi mai ladabi (bread, taliya, crackers, pastries), masu zaki. (har ma da zuma da maple), manyan 'ya'yan itatuwa, gishiri da abinci mai gishiri (abincin gwangwani, abinci mai sauri, miya), caffeine, da barasa.

"Yin cin abinci a kan manyan nau'o'in carbohydrate masu sauƙi waɗanda ba su da fiber ko fiber-free na iya haifar da sauye-sauye masu yawa a cikin matakan sukari na jini, wanda zai iya haifar da sauye-sauyen yanayi, inganta sha'awar, ciwon ciwon kai, da kuma taimakawa wajen ƙonewa gaba ɗaya," in ji Persak. .

Kari

"Ko da tare da mafi yawan abinci mai hankali, yana iya zama da wahala a samu duk abin da kuke buƙata," in ji Fitzgerald. Wannan shine inda kari zai iya shiga wasa. (Lura: Hukumar Abinci da Magunguna (FDA) ba ta tsara kari kuma tana iya yin tsangwama ga magungunan likitancin ku. Tuntuɓi likitan ku da/ko mai cin abinci kafin ku fara shan duk wani kari na yau da kullun don tabbatar da amfani mai lafiya.)

"Zinc da estrogen suna da alaƙa da juna," in ji Fitzgerald. "Ƙananan matakan zinc suna da alaƙa da ovulation na yau da kullun da PMS. Hakanan kuna son haɗawa da wasu abubuwa don taimakawa rage kumburi, kumburi, zafi, da rashin lafiyar gaba ɗaya; ashwagandha da turmeric ganye ne masu banƙyama masu banƙyama. Bromelain, wani sinadaran da aka fitar daga Abarba, yana taimakawa rage zafin kumburi a cikin tsokoki. Probiotics kuma suna da kyau don murƙushe tummy da haɓaka samar da serotonin don jin daɗi. " Ko da yake za ku iya cinye waɗannan abubuwan gina jiki ta hanyar daidaita abincinku - yin magana da mai gina jiki ko mai cin abinci zai iya tabbatar da ainihin abin da kuke buƙatar cinyewa - kari zai iya sauƙaƙa don tabbatar da abincin ku na gina jiki ya kasance daidai, komai lokacin sake zagayowar ku.

Bugu da ƙari, kayan abinci mai gina jiki, wasu mata na iya ƙara yawan abincin su ba dole ba ne an tsara su don PMS ba, amma don kwantar da hankulan alamun bayyanar cututtuka, kamar Ƙaunar Lafiyar Ƙaƙƙarfan Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun GABA, Organic St. John's Wort, da chasteberry na Organic wanda zai iya sauƙaƙa damuwa ko ɓacin rai da PMS ta haifar) ko kariyar bacci na Well Told (wanda ke ɗauke da balm ɗin lemun tsami da ƙwayoyin goji waɗanda zasu iya taimakawa rashin bacci yayin PMS). Wasu kamfanoni suna ba da elixirs ko tinctures waɗanda aka tsara musamman don kula da PMS, kamar Moon Bitters by Roots and Crown, PMS Berry Elixir by The Wholesome Co., da Marea, fakiti na foda da kuke haɗawa da ruwa - duk suna amfani da ganye iri -iri ko wasu sinadarai na halitta waɗanda suke ya ce don taimakawa tare da ma'aunin hormonal.

Don ƙarin tsarin keɓancewa, sabon kamfani da ake kira Elix yana ba da tincture na ganye na halitta wanda aka tsara don yin niyya ga tushen alamun a kan mutum ɗaya. Kuna kammala gwajin tantance lafiyar lafiya da hukumar likitancin Elix sannan ta tsara gauraya don cinyewa azaman tincture wanda zai kai ga sake zagayowar ku. (Mai dangantaka: Shin bitamin na keɓaɓɓu sun cancanci shi?)

Ganye kamar Angelica sinensis, farin peony, licorice, cyperus, da corydalis duk ana amfani da su a cikin maganin gargajiya na kasar Sin don ikon warkarwa na halitta - kuma ana iya amfani da su a cikin tincture na al'ada. Li Shunmin, D.C.M, memba na kwamitin ba da shawara na likitan Elix kuma farfesa a jami'ar Guangzhou na likitancin gargajiya na kasar Sin ya ce "Angelica sinensis an san ta da '' ginseng mace '' da ganyen lafiyar hormonal a cikin magungunan ganyayyaki na kasar Sin. "An haɗa shi cikin kusan kowace dabara don magance lamuran lafiyar mata. Yana daidaita haila ta hanyar samar da sabbin ƙwayoyin jini da ƙarfafa jini ... Har ila yau yana magance maƙarƙashiya ta hanyar taimaka wa hanji tare da ƙara ruwa." Shunmin ya ce tushen farin peony yana ƙarfafa tsarin garkuwar jiki kuma yana da kumburi, yayin da tushen licorice ke kwantar da ciwon mara, musamman maƙudar mahaifa a lokacin al'ada, in ji Shunmin. Kuma game da cyperus, "ganye ne na al'ada ga duk wata alamar gynecological wanda zai iya zama saboda damuwa; hawan keke na yau da kullum, sauye-sauyen yanayi, taushin nono da kuma yawan sauran alamun hormonal." A ƙarshe, Shunmin yayi bayanin corydalis shine mai sauƙaƙa jin zafi kuma an san yana taimakawa tare da sauyin yanayi yayin da yake aiki azaman maganin rage kumburi.

CBD Products

Tare da CBD duk fushin yanzu, ba abin mamaki bane yana samun hanyar shiga cikin magungunan PMS shima. (ICYMI, ga abin da muka sani game da fa'idodin CBD ya zuwa yanzu.)

"Gabaɗaya, CBD yana taimakawa tare da rashin daidaituwa na yanayi, yana inganta juriya, kuma yana iya kwantar da tsokar tsoka don rage ƙwanƙwarar mahaifa [lokacin da ake cin abinci ko amfani da ita]," in ji Le, wanda ke da ƙwarewar kula da alamomi tare da samfuran CBD kuma galibi yana ba da shawarar Tushen Radical zuwa gare ta. marasa lafiya. Wannan shine dalilin da ya sa samfuran CBD na Topical, inestibles, har ma da suppositories sun girma cikin shahara tsakanin samfuran kamar Charlotte's Web, Maxine Morgan, da Vena CBD.

Misali, alamar CBD ta Mello kwanan nan ta fito da Mello Bottom, wani abin maye tare da 75mg na CBD daga tsararren hemp wanda aka tsara don rage alamun cutar PMS dangane da binciken da ya kammala cewa CBD yana da tasiri mai sauƙaƙa ciwo/jin zafi (ciwon mara). cuta (tashin hankali, sauyin yanayi, da bacin rai), kuma mai hana kumburi (gami da IBS da kumburin tsoka). Foria Wellness, kamfani ne wanda ke kera samfuran hemp da cannabis, gami da CBD da THC mai arousal mai da CBD waɗanda aka tsara don taimakawa tare da ciwon ƙashin ƙugu, ko daga PMS, jima'i, ko wasu batutuwa.

Ko da yake wasu masu aikin sun rantse da CBD idan ya zo ga PMS, yana da kyau a lura cewa samfuran CBD-da sauran sauran madaidaicin madadin kamar kari da tinctures-ba FDA ta tsara su ba, in ji Dokta Goodstein. (Mai alaƙa: Yadda Za a Sayi Amintattu da Ingantattun samfuran CBD) Saboda sabon filin ne, "akwai ƙaramin shaidar da ke tallafawa amincin su da ingancin su," in ji ta. "A saboda wannan dalili, idan ina da mara lafiya wanda ke fama da alamun PMS kuma ba sa cikin jirgin tare da maganin da nake da shi, sau da yawa zan tura su ga likitan tiyata."

Acupuncture

"Tsawon dubban shekaru, likitancin kasar Sin ya samu nasarar yin maganin PMS ta hanyar daidaita rashin daidaituwa na hormonal, rage kumburi, da kuma kara yawan shakatawa da samar da endorphin [ta amfani da acupuncture]," in ji Le. "A cikin wani binciken da ke nuna tasirin maganin magunguna idan aka kwatanta da maganin alurar riga kafi, matan da aka yi musu maganin cutar sun fi samun saukin alamun PMS idan aka kwatanta da na hormones." (Duba: Duk abin da kuke Bukatar Sanin Game da Fa'idodin Acupuncture)

Le ya yi bayanin cewa abubuwan acupuncture suna haɓaka tsarin juyayi kuma ta yin hakan suna sakin sunadarai waɗanda ke daidaita jigilar jini da matsin lamba don haɓaka endorphins, rage kumburi, da rage damuwa. "Mahimmanci, waɗannan canje-canjen sinadarai suna haɓaka ƙarfin warkarwa na jiki da inganta jin daɗin jiki da na tunani," in ji Le. Don waɗannan dalilai, acupuncture na iya samun fa'idar rayuwar jima'i gaba ɗaya, ban da kasancewa jiyya na PMS.

Bita don