Premenstrual Syndrome - mālama pilikino

ʻO Premenstrual Syndrome, a i ʻole PMS, pili i kahi o nā ʻōuli e ʻike pinepine ʻia.

• E hoʻomaka i ka hapa lua o ka menstrual cycle o ka wahine (14 a ʻoi aʻe mau lā ma hope o ka lā mua o kāu manawa hope loa)
• E hele i waena o 1 a 2 mau lā ma hope o ka hoʻomaka ʻana o kou wā menstrual

ʻO ka mālama ʻana i kahi kalena a i ʻole ka diary o kāu mau hōʻailona hiki ke kōkua iā ʻoe e ʻike i nā ʻōuli e hoʻopilikia loa nei iā ʻoe. ʻO ke kākau ʻana i kāu mau hōʻailona ma kahi kalena hiki ke kōkua iā ʻoe e hoʻomaopopo i nā mea hiki ke hoʻomaka ʻia no kāu mau hōʻailona. Hiki iā ia ke kōkua i kāu kauka olakino e koho i kahi ala e kōkua nui loa nāu. I kāu diary a kalena paha, e hoʻopaʻa:

• Ke ʻano o nā ʻōuli āu e loaʻa nei
• Pehea ke koʻikoʻi o kāu mau ʻōuli
• Pehea ka lōʻihi o kāu mau ʻōuli
• Ua pane paha kāu mau hōʻailona i kahi lapaʻau āu i hoʻāʻo ai
• I ka manawa hea i kou pōʻaiapili e hana ai kāu mau ʻōuli

Pono paha ʻoe e hoʻāʻo i nā mea like ʻole e mālama iā PMS. ʻO kekahi mau mea āu e hoʻāʻo ai e holo pono paha, a ʻo kekahi ʻaʻole paha. Ke kōkua nei i ka mālama ʻana i kāu mau hōʻailona e loaʻa iā ʻoe nā ʻano hana e kūpono loa iā ʻoe.

ʻO kahi nohona olakino ke ala mua e hoʻokele ai i ka PMS. No nā wahine he nui, ua lawa nā loli nohona e kāohi i kā lākou mau ʻōuli.

Hiki ke kōkua i nā loli i kāu mea inu ai ʻai ai. Ma ka hapa lua o kāu pōʻaiapuni:

• ʻAi i ka papaʻai kaulike e hoʻopili ana i nā hua nui, nā mea kanu, a me nā hua. Loaʻa ka liʻiliʻi a ʻaʻohe paʻakai a kō paha.
• E inu nui i nā wai e like me ka wai a wai paha. Pale i nā mea inu momona, ʻalekohola, a i ʻole kekahi mea me ka caffeine i loko.
• ʻAi pinepine, ʻai liʻiliʻi a meaʻai māmā paha ma kahi o 3 mau pāʻina nui. Loaʻa i kahi mea ʻai ma ka liʻiliʻi i kēlā me kēia 3 hola. Akā ʻaʻole e ʻai nui.

ʻO ka loaʻa ʻana o ka hoʻoikaika kino ma loko o ka mahina hiki ke kōkua i ka hōʻemi ʻana i ke koʻikoʻi o kāu mau hōʻailona PMS.

Koi paha kāu mea hāʻawi iā ʻoe e ʻai i nā wikamina a i nā mea hoʻopili.

• ʻO Vitamin B6, calcium, a me ka magnesium e paipai ʻia.
• Kōkua paha nā mea kōkua tryptophan. Hiki ke kōkua i ka ʻai ʻana i nā meaʻai i loaʻa i ka tryptophan. ʻO kekahi o kēia nā huahana waiū, nā pī soy, nā ʻanoʻano, nā tuna, a me nā iʻa.

ʻO nā mea hōʻeha ʻeha, e like me aspirin, ibuprofen (Advil, Motrin, a me nā mea ʻē aʻe), naproxen (Naprosyn, Aleve), a me nā lāʻau ʻē aʻe e kōkua i nā ʻōuli o ke kuʻikuʻi, nā ʻehaʻeha, ka mimiki ʻana o ka menstrual, a me ka palupalu o ka umauma.

• E haʻi i kāu mea hāʻawi inā lawe ʻoe i kēia mau lāʻau i nā lā he nui.
• Kauoha paha kāu mea hāʻawi i nā lāʻau ʻeha ikaika no ka cramping koʻikoʻi.

Kākau paha kāu mea hāʻawi i nā lāʻau hoʻomalu hānau, nā lāʻau wai (diuretics), a i ʻole nā ​​lāʻau ʻē aʻe e mālama ai i nā ʻōuli.

• E hāhai i nā ʻōkuhi no ka lawe ʻana iā lākou.
• E nīnau e pili ana i nā hopena ʻē aʻe a haʻi i kāu mea hāʻawi inā loaʻa iā ʻoe kekahi o lākou.

No kekahi mau wahine, pili ka PMS i ko lākou ʻano a me nā ʻano hiamoe.

• E hoʻāʻo e hiamoe nui i loko o ka mahina.
• E hoʻāʻo e hoʻololi i kāu ʻano hiamoe o ka pō ma mua o kou lawe ʻana i nā lāʻau e kōkua iā ʻoe e hiamoe. ʻO kahi laʻana, hana i nā hana kūmau a hoʻolohe paha i nā mele hōʻoluʻolu ma mua o ka hiamoe.

E hoʻokuʻu i ka hopohopo a me ke koʻikoʻi, e hoʻāʻo:

• ʻO ka hanu hohonu a me nā hoʻoikaika hoʻomaha ʻana o nā mākala
• Yoga a i ʻole ka hoʻoikaika kino ʻē aʻe
• Massage

E noi i kāu mea hoʻolako e pili ana i nā lāʻau a i ʻole ke olakino kamaʻilio inā e ʻoi aku ka maikaʻi o kāu ʻōuli.

Kāhea i kāu mea hāʻawi inā:

• ʻAʻole hele aku kāu PMS me ka mālama ʻana iā ʻoe iho.
• Loaʻa iā ʻoe nā mea hou, ʻokoʻa, a i ʻole hoʻololi i nā puʻupuʻu i kou puʻupuʻu umauma.
• Ua hoʻokuʻu ʻia ʻoe mai kou nipple.
• Loaʻa iā ʻoe nā ʻōuli o ke kaumaha, e like me ke kaumaha nui, nāukiuki maʻalahi, ka nalowale ʻana a i ʻole ka loaʻa ʻana o ke kaumaha, nā pilikia hiamoe, a me ka luhi.

PMS - mālama pono iā ʻoe iho; ʻO ka maʻi maʻi maʻi Premenstrual - mālama pilikino

• ʻO ke kōkua o ke kuʻina menstrual

ʻO Akopians AL. Premenstrual Syndrome a me ka dysmenorrhea. I: Mularz A, Dalati S, Pedigo R, eds. Nā ʻōlelo huna a Ob / Gyn. ʻEhā ed. Piladelapia, PA: Elsevier; 2017: chap 2.

ʻO Katzinger J, Hudson T. Premenstrual Syndrome. I: Pizzorno JE, Murray MT, hua. Puka o ka Lapaʻau Kūlohelohe. 5th lā. Piladelapia, PA: Elsevier; 2021: chap 212.

Mendiratta V, Lentz GM. ʻO ka dysmenorrhea mua a me ka lua, premenstrual Syndrome, a me nā maʻi dysphoric premenstrual: etiology, diagnose, hoʻokele. I: Lobo RA, Gershenson DM, Lentz GM, Valea FA, eds. Gynecology Comprehensive. ʻEpekema 7 Piladelapia, PA: Elsevier; 2017: chap 37.

• Premenstrual Syndrome