I-Pemenopause, isikhathi sangaphambi kokunqamuka kokuya esikhathini, ngokuvamile siqala lapho owesifazane ephakathi kweminyaka engama-40 no-50 ubudala. Phakathi nalolu shintsho, umjikelezo wokuya esikhathini ungase ube ongajwayelekile. Kungahlala cishe iminyaka eyishumi kuze kufike ukunqamuka kokuya esikhathini ekugcineni. Ukunqamuka kokuya esikhathini kwenzeka lapho umjikelezo wokuya esikhathini kowesifazane uyeka izinyanga eziyi-12 zilandelana. Nakuba ukunqamuka kokuya esikhathini kungafani kubo bonke abesifazane, kuvamile ukuba kubangele ukukhathala okukhulu noma ukukhathala. Izinto ezifana nokungazinakekeli kahle, ukucindezeleka okukhulu, noma isimo sezempilo esicashile singabeka abesifazane abanqamula ukuya esikhathini engozini enkulu yokukhathala..
Abesifazane abanokukhathala kokuya esikhathini babhekana nokukhathala noma ukukhathala okudlulele okuqhubekayo ngisho nangemva kokuba sebephumule. Abesifazane ababhekana nalokhu kukhathala bathola ukuthi amandla abo, ugqozi kanye nokugxila kwabo kuphelile. Kwabanye abantu besifazane lesi simo siyabakhubaza., ebasusa emisebenzini yabo yansuku zonke.
Kuyini ukuya esikhathini?
I-Pemenopause ibhekisela esikhathini soguquko ngaphambi kokuya esikhathini okufanele kuqale. Umjikelezo wokuya esikhathini uzoqala ukungavamile, futhi ukugeleza kuningi kakhulu, noma ngokuphambene nalokho, kubuthakathaka. Ukukhiqizwa kwamahomoni abesifazane i-estrogen neprogesterone kuqala ukwehla njengoba owesifazane engena esikhathini sokuya esikhathini. Ukushintshela ngokuphelele ekunqamukeni kokuya esikhathini kungase kuthathe phakathi kweminyaka emi-4 neyi-12.
Ukunqamuka kokuya esikhathini Yisikhathi sokuphila lapho umjikelezo wokuya esikhathini uyeka. Iphinde imise ukukhiqizwa kwe-estrogen ne-progesterone ngakho-ke owesifazane akasakwazi ukukhulelwa. Ngesikhathi se-perimenopause bangase baqale ukuzwa izimpawu ezinjengokushisa, ukuqwasha nokukhathala. Kodwa ngeke kuze kube yilapho isikhathi sakho sesiphelile izinyanga eziyi-12 lapho usuya esikhathini ngokusemthethweni.
Izimpawu ze-perimenopause
Ukukhathala kungaba uphawu lokuthi udlulela ekunqamukeni kokuya esikhathini, kodwa kunezinye izimpawu okufanele uziqaphele ngalesi sikhathi. Uma unesibonakaliso esisodwa noma eziningi esizozibalula, kungaba umqondo omuhle ukuthintana nodokotela wakho ukuze azelaphe futhi enze lolu shintsho lubekezeleleke kakhudlwana. Lezi izi ezinye zezimpawu ezivamile ngesikhathi sokuya esikhathini:
- Ukuvutha okushisayo
- Izikhathi ezingajwayelekile
- Ukushintsha kwemizwa, njengokuzizwa udangele noma ukucasuka kakhulu kunokujwayelekile
- Ukujuluka ebusuku
- Izinkinga zokulala
- Ukoma kwe-Vaginal
- Isisindo senzuzo
Kungani ukukhathala kuwuphawu oluvamile lokunqamuka kokuya esikhathini?
Njengoba owesifazane engena esikhathini se-perimenopausal, ama-hormone akhe ayakhuphuka futhi ehle ngezindlela ezingalindelekile. Amazinga amahomoni abesifazane azokwehla kuze kube yilapho umzimba uyeka ukuwakhiqiza ngokuphelele. Lezi zinguquko zamahomoni ezidala izimpawu ezinjengokushisa okushisayo, okungathinta imizwa namandla, okuholela ekuqalekeni kokukhathala.. Iqiniso lokuthi ukujuluka ebusuku nakho kungenza kube nzima kakhulu ukuthola ukuphumula okuhle ebusuku, futhi lokhu kungenza owesifazane azizwe ekhathele kakhulu emini.
Kodwa-ke, uma uphakathi kweminyaka engama-40 nengama-50 ubudala, ukukhathala akudingekile ukuthi kube uphawu lokunqamuka kokuya esikhathini noma ukuya esikhathini. Imikhuba noma izifo ezilandelayo nazo zingadala ukukhathala:
- Ukusetshenziswa kotshwala nezinye izidakamizwa
- une-anemia
- babe nohlobo oluthile lomdlavuza
- I-Chronic Fatigue Syndrome
- Isifo se-Chronic obstructive pulmonary (COPD)
- Ukudana
- Diabetes
- Isifo senhliziyo
- Ukuntuleka kokuzivocavoca empilweni yansuku zonke
- Imithi, njengama-antidepressants, ama-antihistamines, izidambisa-zinhlungu, nemithi yenhliziyo
- Ukukhuluphala ngokweqile
- Ukuba nokudla kwansuku zonke okuntula amavithamini namaminerali abalulekile
- Yiba ne-apnea yokulala noma okunye izinkinga zokulala
- Ukuxineka
- izifo ezibangelwa amagciwane
- Yiba nendlala yegilo engasebenzi kahle
Amathiphu okunqoba ukukhathala ekunqandeni kokuya esikhathini
Ukushisa okushisayo, ukujuluka ebusuku, nokoma kwesitho sangasese sowesifazane kuyizimpawu ezivamile zalokhu i-menopausia. Nokho, ukukhathala kungase futhi kube inkinga phakathi nenkathi yenguquko lapho ukuya esikhathini kuyeka futhi ukuzala kowesifazane kuphela. Uma lokhu kukhathala kuhlala njalo futhi kunamandla, kungathinta kakhulu izinga lempilo yabesifazane. Ngakho-ke, kubalulekile ukuthatha uchungechunge lwezinyathelo ukuze kusebenze amandla emizimbeni yethu. Nawa amanye amathiphu okunqoba ukukhathala:
- vivinya umzimba njalo. Kungaba nzima ukuhambahamba lapho ukhathele, kodwa ukuvivinya umzimba nsuku zonke kungenye yezixazululo ezingcono kakhulu zokukhathala. Ukuvivinya umzimba kungathuthukisa ukushisa, ukukhuluphala ngokweqile, isimo sengqondo, ubuhlungu obungapheli, kanye nezinga lempilo. Ngakho-ke bheka imisebenzi elula nejabulisayo kuwe, njengokuhamba ihora nsuku zonke, noma ukwenza imisebenzi efana ne-yoga noma i-tai chi.
- Lawula indlela yakho yokulala. Zama ukulala futhi uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Ukuba nesimiso sokulala esihle kungakwenza uzizwe unomdlandla.
- Faka nokuzindla esimisweni sakho sansuku zonke. Uma inkinga yakho ingukucindezeleka, ukuzindla kuyithuluzi elingcono kakhulu lokuyinqoba. Ukuzindla okunengqondo, i-yoga, noma i-tai chi kuhlanganisa ukujima nokuzindla ukuze uvune izinzuzo zazo zombili izinqubo.