Sarrafa Mood Swings

Wadatacce

• Nasihu don rayuwa mai koshin lafiya, gami da lafiyar tunani, sune kamar haka:
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Nasihu don rayuwa mai koshin lafiya, gami da lafiyar tunani, sune kamar haka:

Nasihun lafiya, # 1: 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 aerobic da ƙarfin ƙarfi - na iya ragewa da hana ɓacin rai da haɓaka alamun PMS. A halin yanzu, yawancin ƙwararru suna ba da shawarar samun mintuna 30 na ayyuka masu matsakaicin ƙarfi mafi yawan kwanakin mako.

Nasihun lafiya, # 2: Ku ci 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 ke cikin yanayin rashin man fetur, ya fi damuwa da damuwa. Cin ƙananan abinci biyar zuwa shida a rana waɗanda ke ɗauke da haɗarin hadaddun carbohydrates - wanda zai iya haɓaka matakan serotonin - kuma furotin na iya murƙushe munanan motsin rai da sauyin yanayi.

Shawarwarin kiwon lafiya, # 3: supplementsauki sinadarin calcium. Bincike ya nuna cewa shan miligram 1,200 na sinadarin 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.

Shawarwari na lafiya, # 4: Rubuta a cikin jarida. Ajiye mujallar a cikin jakar ku ko jakar jaka, kuma lokacin da kuke bacci ko fushi, ɗauki mintuna kaɗan don tofa. Wannan hanya ce mai aminci don fitar da motsin zuciyar ku ba tare da nisanta wasu ba kuma yana da amfani wajen sarrafa sauyin yanayi.

Shawarwarin kiwon lafiya, # 5: Numfashi. Chase firgita tare da ƙaramin annashuwa: Yi zurfin numfashi zuwa ƙidaya huɗu, riƙe shi don ƙidaya huɗu, kuma a hankali saki shi zuwa ƙidayar huɗu. Maimaita sau da yawa.

Shawarwarin kiwon lafiya, # 6: Samun mantra. Ƙirƙiri mantra mai kwantar da hankali don karantawa yayin mawuyacin hali. Yi ɗan zurfin numfashi kuma yayin da kuka sake su, gaya wa kanku, "Bari wannan," ko "Kada ku busa."

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