Ka mālama ʻana i ka menopause ma ka home

ʻO ka menopause pinepine kahi hanana kūlohelohe e hana maʻamau ma waena o nā makahiki o 45 a me 55. Ma hope o ka menopause, ʻaʻole hiki i ka wahine ke hāpai hou.

No ka hapanui o nā wahine, kū mālie ka manawa o ka manawa ma kahi o ka manawa.

• I kēia manawa, hiki i kāu mau wā ke hele a kokoke a i ʻole ākea ākea. Kūpono paha kēia kumu no 1 a 3 mau makahiki.
• Pau ka Menopause ke loaʻa ʻole iā ʻoe kahi manawa no 1 makahiki. Ma mua o kēlā manawa, manaʻo ʻia nā wahine he postmenopausal.

Hiki ke kū koke kāu kahe o ka menstrual ma hope o nā ʻōkuhi e wehe i kāu mau ovaries, chemotherapy, a i ʻole kekahi mau lawelawe ʻana i ka hōmona no ka maʻi ʻaʻai umauma.

Kūleʻa ka laulā o nā ʻōuli o ka menopause. ʻAʻohe hōʻailona kekahi mau wahine, ʻo ka poʻe ʻē aʻe i loaʻa nā ʻōuli i kūpono a paʻakikī. Eia kekahi, he mau hōʻailona paha kekahi mau wahine no 1 a 2 mau makahiki, a ʻo kekahi e mau ana nā ʻōuli hoʻomau.

ʻO nā ʻōuli maʻamau ka:

• ʻO nā kukuna wela
• Nā haunaele o ka naʻau
• Nā pilikia moekolohe

E kamaʻilio i kāu mea hāʻawi inā maikaʻi ʻole kāu hōʻailona menopause. Hiki iā ʻoe a me kāu mea hāʻawi ke kaupaona i ka makaʻu a me nā pōmaikaʻi o ka hoʻoliʻiliʻi hormone (HRT) e ʻike ai inā kūpono kēia koho na ʻoe.

Inā ua kauoha aku kāu mea mālama ola HRT no nā hōʻailona menopause, e lawe i kēia mau lāʻau e like me ke kuhikuhi. E noi i kāu mea hoʻolako e pono ʻoe e hana inā ʻike ʻoe i kahi lāʻau.

Ke lawe ʻana i nā homone:

• E nānā pono me kāu mea hāʻawi.
• E nīnau e pili ana inā pono ʻoe i nā mammogram a i ʻole kahi hōʻike e nānā ai i ka nui o kou iwi.
• MAI Puhi. E hoʻonui ka puhihihi i ka manawa o ke kahe koko i kou mau wāwae a i ʻole kou akemāmā.
• Hōʻike koke i kekahi kahe koko hou. Hōʻike pū kekahi i ke kahe o ka menstrual e hele pinepine a i ʻole ʻoi aku ke koʻikoʻi.

ʻO nā mālama ʻana ʻaʻole nā ​​hormonal e hiki ke kōkua iā ʻoe e hoʻokele i nā uila wela:

• Hōʻaʻahu māmā a i nā papa. E hoʻāʻo e mālama i kou kaiapuni.
• E hoʻomaʻamaʻa i ka hanu hohonu ʻana i ka manawa e hoʻomaka ai ke ahi uila. E hoʻāʻo e lawe i ʻeono hanu i kēlā me kēia minuke.
• E hoʻāʻo i nā ʻenehana hoʻomaha e like me yoga, tai chi, a i ʻole ka noʻonoʻo ʻana.

ʻO ka nānā ʻana i kāu mea e ʻai ai a inu ai hiki ke hoʻomaikaʻi i kāu mau ʻōuli a kōkua iā ʻoe e hiamoe.

• ʻAi i nā manawa maʻamau i kēlā me kēia lā. ʻAi i kahi papaʻai olakino i haʻahaʻa i ka momona a hoʻokomo i nā hua a me nā mea kanu he nui.
• Loaʻa ka waiū a me nā huahana waiū ʻē aʻe i ka tryptophan, i mea e kōkua ai i ka hiamoe.
• Inā hiki iā ʻoe, e hōʻalo i ka kope, nā colas me ka caffeine, a me nā mea inu ikehu loa. Inā ʻaʻole hiki iā ʻoe ke hōʻalo iā lākou, e hoʻāʻo e loaʻa ʻole ma hope o ka hapa mua o ke awakea.
• Hiki i ka waiʻona ke hana i kou mau ʻōuli maikaʻi a alakaʻi pinepine i kahi hiamoe hiamoe.

Hoʻoulu ka Nicotine i ke kino a e ʻoi aku ka paʻakikī o ka hiamoe ʻana. Pākuʻi ʻia kēia i nā kūpaka ʻelua a me ka paka paka ʻole. No laila inā ʻoe e puhi, e noʻonoʻo e haʻalele.

Ua hōʻike ʻia kekahi papa o nā lāʻau antidepressant i kapa ʻia ʻo SSRIs e kōkua me nā uila wela.

Hiki ke hoʻokuʻu ʻia i ka maloʻo ʻana ma ka hoʻohana ʻana i ka lubricant vaginal soluble i ka wā o ka moekolohe. Mai hoʻohana i ka jelly ʻaila.

• Loaʻa ma luna o ka counter vaginal moisturizers a hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka maloʻo liʻiliʻi.
• E nīnau i kāu mea hāʻawi e pili ana i nā cream estrogen estrogen.

Ke loaʻa ʻole kahi manawa no 1 mau makahiki, ʻaʻole ʻoe makaʻu i ka lilo i ka hāpai. Ma mua o kēlā, e hoʻohana i ka kaohi hānau e pale ai i ka hāpai keiki. Mai hoʻohana i nā aila mineral a i ʻole nā ​​aila ʻē aʻe inā ʻoe e hoʻohana i nā condom, no ka mea e hōʻino paha kēia i nā condom latex a i ʻole diaphragms.

Hiki ke kōkua i nā hana Kegel me ke kani o ka puʻupuʻu puʻupuʻu a kōkua iā ʻoe e kaohi i ke kahe o ka mimi.

ʻO ka hoʻomau ʻana i ka moekolohe ka mea nui e mālama ai i ka pane maʻamau maʻamau.

E kiʻi i nā poʻe ʻē aʻe. E ʻike i kahi mea āu e hilinaʻi ai (e like me ka hoa, ʻohana, a i ʻole hoalauna) nāna e hoʻolohe iā ʻoe a hāʻawi i ke kākoʻo. ʻO ka pinepine, ke kamaʻilio wale ʻana me kekahi e kōkua i ka hōʻoluʻolu i kekahi o ka hopohopo a me ke koʻikoʻi o ka menopause.

E hoʻonui i ka hoʻoikaika kino. Hiki ke kōkua iā ʻoe e olakino a e ikaika ai kou iwi.

Pono ʻoe i ka nui o ka calcium a me ka huaola D e pale aku ai i ka iwi lahilahi (osteoporosis):

• Pono ʻoe ma kahi o 1,200 mg o ka puna i kēlā me kēia lā mai nā kumu meaʻai a i ʻole nā ​​mea hoʻopili. ʻAi i nā meaʻai kalima nui, e like me ka tī, nā lau lau ʻōmaʻomaʻo, ka waiū momona momona a me nā waiū waiū, salmon, sardine, a me ka tofu, a i ʻole lawe i kahi kōpena calcium. Hiki iā ʻoe ke hana i kahi papa inoa o ka puna i loko o kāu meaʻai e ʻike ai i ka nui o ka calcium i loaʻa mau mai kāu papaʻai. Inā hāʻule ʻoe ma lalo o 1,200 mg, e hoʻohui i kahi waihona e hoʻopau ai i ke koena.
• Pono ʻoe i 800 i ka 1,000 IU o ka wikamina D i ka lā. Hāʻawi ka papa ʻaina a me ka lā i kekahi. Akā pono ka hapa nui o nā wahine menopausal e ʻai i nā huaora D.
• Hiki ke lawe ʻia i nā mea hoʻopiha kalipuna a me ka huaola D ma ke ʻano he hoʻokaʻawale ʻokoʻa a i hoʻohui ʻia i hoʻokahi.
• Inā loaʻa iā ʻoe kahi mōʻaukala o nā pōhaku hakuʻala, e kamaʻilio mua me kāu mea hāʻawi.

Ma hope o ka menopause, piʻi ka makaʻu o ka wahine no ka maʻi puʻuwai a me ka hahau. E noi i kāu mea e hoʻolako e pili ana i ka mea āu e hana ai e kaohi ai i kou kahe koko, cholesterol, a me nā mea ʻino ʻē aʻe no ka maʻi puʻuwai.

Kāhea i kāu mea mālama ola inā ʻike ʻoe ʻaʻole hiki iā ʻoe ke hoʻokele i kāu mau hōʻailona o ka menopause me ka mālama home wale nō.

Kāhea pū kekahi inā loaʻa iā ʻoe kahi kahe maʻamau o ke menstrual, a i ʻole inā he kiko kou a i ʻole ke kahe ʻana o ke koko i nā makahiki 1 āpau a ʻoi paha ma hope o kāu kau hope loa.

Perimenopause - mālama pono iā ʻoe iho; Hormone replacement therapy - mālama iā ʻoe iho; HRT- mālama pilikino

ʻO ka ACOG Bulletin Bulletin Helu 141: ka mālama ʻana i nā ʻōuli menopausal. ʻO Obstet Gynecol. 2014; 123 (1): 202-216. PMID: 24463691 www.ncbi.nlm.nih.gov/pubmed/24463691.

Lobo RA. ʻO ka menopause a me ka mālama ʻana o ka wahine makua: endocrinology, nā hopena o ka nele o ka estrogen, nā hopena o ka hormone therapy, a me nā koho lapaʻau ʻē aʻe. I: Lobo RA, Gershenson DM, Lentz GM, Valea FA, eds. Gynecology Comprehensive. ʻEpekema 7 Piladelapia, PA: Elsevier; 2017: chap 14.

ʻO Skaznik-Wikiel ME, ʻo Traub ML, ʻo Santoro N. Menopause. I: Jameson JL, De Groot LJ, de Kretser DM, et al, eds. Endocrinology: Makua a Pediatric. ʻEpekema 7 Piladelapia, PA: Elsevier Saunders; 2016: chap 135.

ʻO ka NAMS 2017 Hōʻike Hōʻike Hōʻike Hōʻike Hōʻike Hōʻike Hormone. ʻO ka ʻōlelo 2017 therapy therapy kūlana o ka North American Menopause Society. Menopause. 2017; 24 (7): 728-753. PMID: 28650869 www.ncbi.nlm.nih.gov/pubmed/28650869.