I-Perimenopause, ixesha elingaphambi kokuyeka ukuya exesheni, ngokuqhelekileyo liqala xa ibhinqa liphakathi kweminyaka engama-40 nama-50 ubudala. Ngethuba lolu tshintsho, umjikelo wokuya exesheni unokuba ungaqhelekanga. Inokuhlala malunga neshumi leminyaka de kufike ixesha lokuyeka ukuya exesheni. Ukuyeka ukuya exesheni kwenzeka xa umjikelo wokuya exesheni kowasetyhini uyeka kangangeenyanga ezili-12 ezilandelelanayo. Nangona ukuyeka ukuya exesheni akufani kuwo onke amabhinqa, kuqhelekile ukubangela ukudinwa okugqithisileyo okanye ukudinwa. Izinto ezinjengokungazikhathaleli, uxinzelelo oluphezulu, okanye imeko yonyango esisiseko inokubeka abafazi abasuka exesheni kumngcipheko omkhulu wokudinwa..
Amabhinqa adinwe gqitha xa eyeka ukuya exesheni aye adinwe adinwe ngokugqithiseleyo okanye adinwe ngokugqithiseleyo nasemva kokuba ephumle. Abasetyhini abafumana oku kukhathala bafumanisa ukuba amandla abo, inkuthazo kunye nokugxila kuphelile. Kwabanye abafazi le meko iba ngumqobo., ebasusa kwimisebenzi yabo yemihla ngemihla.
Yintoni ukuya exesheni?
I-Perimenopause ibhekisa kwixesha lenguqu ngaphambi kokuba uyeke ukuya exesheni ngokufanelekileyo. Umjikelezo wokuya esikhathini uya kuqala ukungaqhelekanga, kwaye ukuhamba kuninzi, okanye ngokuchaseneyo, kubuthathaka. Ukuveliswa kweehomoni zabasetyhini i-estrogen kunye neprogesterone iqala ukwehla njengoko ibhinqa lingena kwixesha le-perimenopausal. Utshintsho olupheleleyo lokuyeka ukuya exesheni lunokuthatha phakathi kweminyaka emi-4 ne-12.
Ukuyeka ukuya exesheni Lixesha lobomi xa umjikelo wokuya exesheni uyeka. Kwakhona iyeka ukuveliswa kwe-estrogen kunye neprogesterone kwaye ngoko ke umfazi akakwazi ukukhulelwa. Ngexesha le-perimenopause banokuqala ukufumana iimpawu ezinjengokukhanya okutshisa, ukuphuthelwa kunye nokudinwa. Kodwa akusayi kudlula de kuphele ixesha lakho kangangeenyanga ezili-12 ukuba ube usexesheni ngokusemthethweni.
Iimpawu zeperimenopause
Ukudinwa kunokuba luphawu lokuba utshintshela kwi-menopause, kodwa kukho ezinye iimpawu ekufuneka uzilumkele ngeli xesha. Ukuba unophawu olunye okanye ezininzi esiza kuzikhankanya, ingalicebo elihle ukudibana nogqirha wakho ukuze azinyange kwaye enze olu tshintsho lunyamezeleke ngakumbi. Zezi ezinye zezinye iimpawu eziqhelekileyo ngexesha lenguqu ye-menopausal:
- Iiflash eshushu
- amaxesha angaqhelekanga
- Ukutshintsha kweemvakalelo, njengokuziva ulusizi okanye ukucaphuka ngakumbi kunesiqhelo
- Ukufunga ebusuku
- Iingxaki zokulala
- Ukomisa kweVaginal
- Ukufumana isisindo
Kutheni ukudinwa kuluphawu oluqhelekileyo lokuyeka ukuya exesheni?
Njengoko ibhinqa lingena kwixesha le-perimenopausal, amanqanaba ehomoni akhe ayenyuka kwaye ehle ngendlela engalindelekanga. Amanqanaba eehomoni zabasetyhini aya kuncipha de umzimba uyeke ukuwavelisa ngokupheleleyo. Olu tshintsho lwe-hormonal olubangela iimpawu ezifana nokushisa okutshisayo, okunokuthi kuthintele isimo sengqondo kunye namanqanaba amandla, okukhokelela ekuqalekeni kokukhathala.. Isibakala sokuba ukubila ebusuku kusenokubonakala kunokwenza kube nzima ukufumana ukuphumla kamnandi ebusuku, yaye oku kunokwenza ibhinqa lizive lidiniwe emini.
Nangona kunjalo, ukuba uphakathi kweminyaka engama-40 nama-50 ubudala, Ukudinwa akunyanzelekanga ukuba kube luphawu lokuyeka ukuya exesheni. Le mikhwa ilandelayo okanye izigulo zinokubangela ukudinwa:
- Ukusetyenziswa kotywala nezinye iziyobisi
- uneanemia
- unohlobo oluthile lomhlaza
- Isifo sokudinwa okungapheliyo
- Isifo semiphunga esingapheliyo (COPD)
- Uxinzelelo
- Diabetes
- Isifo sentliziyo
- Ukungazilolongi kubomi bemihla ngemihla
- Amayeza, anje ngeyeza lokuthomalalisa uxinezeleko, amayeza okuphelisa iintlungu, amayeza okuthomalalisa iintlungu, namayeza entliziyo
- Ukutyeba kakhulu
- Ukutya kwemihla ngemihla kunqongophele kwiivithamini kunye neeminerali ezibalulekileyo
- Yiba ne-apnea yokulala okanye enye iingxaki zokulala
- Ukuxinezeleka
- izifo zentsholongwane
- Yiba nedlala lengqula elingasebenziyo
Iingcebiso zokoyisa ukudinwa kwi-menopause
Ukuvutha okushushu, ukubila ebusuku, kunye nokoma kwelungu lobufazi ziimpawu eziqhelekileyo zoku kwi-menopausia. Noko ke, ukudinwa kusenokuba yingxaki ebudeni bexesha lenguqulelo xa ixesha lokuya exesheni liyeka yaye ukuzala komfazi kuphelile. Xa oku kudinwa rhoqo kwaye kunzima, kunokuchaphazela kakhulu umgangatho wobomi babasetyhini. Ngoko ke, kubalulekile ukuthatha uthotho lwamanyathelo ukuze kusebenze amandla emizimbeni yethu. Nanga amanye amacebiso okoyisa ukudinwa:
- zilolonge rhoqo. Kunokuba nzima ukuhambahamba xa udiniwe, kodwa umthambo wemihla ngemihla sesinye sezisombululo ezilungileyo zokudinwa. Ukwenza umthambo kunokuphucula ukutshisa, ukutyeba ngokugqithiseleyo, isimo sengqondo, intlungu engapheliyo, kunye nomgangatho wobomi. Ngoko khangela imisebenzi elula kwaye ethandekayo kuwe, njengokuhamba iyure yonke imihla, okanye ukwenza imisebenzi efana neyoga okanye i-tai chi.
- Lawula indlela olala ngayo. Zama ukulala kwaye uvuke ngexesha elifanayo yonke imihla, nangeempelaveki. Ukuba nenkqubo yokulala ngokwaneleyo kunokukwenza uzive unamandla.
- Bandakanya ukucamngca kwindlela yakho yemihla ngemihla. Ukuba ingxaki yakho luxinzelelo, ukucamngca sesona sixhobo silungileyo sokuyoyisa. Ukucamngca ngengqondo, i-yoga, okanye i-tai chi idibanisa umthambo kunye nokucamngca ukuze uvune izibonelelo zazo zombini.