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- Motsa jiki akai-akai. Ayyukan motsa jiki yana motsa jiki don samar da waɗancan masu jin daɗin jin daɗin da ake kira endorphins kuma yana haɓaka matakan serotonin don haɓaka yanayi a zahiri. Bincike ya nuna cewa motsa jiki -- duka horon motsa jiki da ƙarfin ƙarfi -- na iya ragewa da hana baƙin ciki da inganta alamun PMS. A halin yanzu, yawancin ƙwararru suna ba da shawarar samun mintuna 30 na ayyuka masu matsakaicin ƙarfi mafi yawan kwanakin mako.

- Ku ci abinci da kyau. Mata da yawa suna cin calories kaɗan kuma suna bin abincin da ke da ƙarancin bitamin, ma'adanai da furotin. Wasu kuma ba sa cin abinci akai-akai, don haka matakin sukarin jininsu bai tsaya tsayin daka ba. Ko ta yaya, lokacin da kwakwalwar ku ta kasance cikin yanayin rashin man fetur, ya fi damuwa da damuwa, in ji Sarah Berga, MD, na Jami'ar Pittsburgh School of Medicine. Cin ƙananan abinci biyar zuwa shida a rana wanda ke ɗauke da cakuda mai kyau na carbohydrates -- wanda zai iya haɓaka matakan serotonin - kuma sunadaran na iya kawar da mummunan motsin rai.

- Ɗauki kayan abinci na calcium. Binciken da Susan Thys-Jacobs, MD, na asibitin St. Luke's-Roosevelt da ke birnin New York, ya gano cewa shan miligram 1,200 na sinadarin calcium carbonate kullum yana rage alamun PMS da kashi 48. Akwai kuma wasu shaidun cewa shan 200-400 MG na magnesium na iya taimakawa. Akwai karancin hujja don tabbatar da cewa bitamin B6 da magungunan ganye kamar aikin man primrose na maraice don PMS, amma suna iya gwada gwadawa.

- Neman magani. Labari mai daɗi game da rikice -rikicen yanayi na hormone - baƙin ciki, damuwa da PMS mai tsanani - shine ana iya magance su da zarar an gano su. Magungunan da aka saba amfani da su don waɗannan rikice -rikicen sune zaɓin serotonin reuptake inhibitors (SSRIs), kamar Prozac (wanda aka yiwa suna Sarafem don masu fama da PMS mai tsanani), Zoloft, Paxil da Effexor, waɗanda ke ba da ƙarin serotonin a cikin kwakwalwa.

"Waɗannan magunguna suna aiki kusan kashi biyu bisa uku na mata masu tsananin PMS-kuma a cikin mako ɗaya ko biyu," in ji Peter Schmidt, MD, na Cibiyar Kula da Lafiyar Ƙasa, "vs. makonni huɗu zuwa shida da suke ɗauka don sauƙaƙawa. damuwa. " Don rage abubuwan da ke iya haifar da illa da hana ci gaban haƙuri ga waɗannan magunguna, wasu likitocin sun rubuta su don amfani a cikin makonni biyu na ƙarshe na haila.

Nazarin ya nuna cewa ana iya amfani da SSRIs yayin ciki da bayan ciki (da lokacin shayar da nono) idan mace ta yi baƙin ciki ƙwarai ko ta kashe kanta. Hakanan akwai ƙayyadaddun shaida don nuna cewa progesterone na baka zai iya taimakawa wajen kashe wasu alamun yanayin PMS, kamar damuwa.

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