Pehea e noho ai i kahi Keel Even

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- Hoʻomaʻamaʻa pinepine. Hoʻoikaika ka hana kino i ke kino e hana i kēlā mau neurotransmitters maikaʻi i kapa ʻia ʻo endorphins a hoʻonui i nā pae serotonin e hoʻomaikaʻi i ke ʻano kūlohelohe. Hōʻike nā noiʻi ʻo ka hoʻomaʻamaʻa - ʻelua aerobic a me ka hoʻomaʻamaʻa ikaika - hiki ke hōʻemi a pale i ke kaumaha a hoʻomaikaʻi i nā hōʻailona PMS. I kēia manawa, ʻōlelo ka hapa nui o ka poʻe loea i ka loaʻa ʻana o 30 mau minuke o ka hana haʻahaʻa haʻahaʻa i ka hapa nui o nā lā o ka pule.

- ʻAi maikaʻi. Nui nā wāhine e ʻai i ka liʻiliʻi o nā calorie a hahai i nā meaʻai i nele i nā huaora, nā minela a me ka protein. ʻAʻole ʻai pinepine ka poʻe ʻē aʻe, no laila ʻaʻole paʻa ke kiʻekiʻe o ke kō koko. Ma kēlā a me kēia ʻaoʻao, ke waiho ka lolo i loko o kahi kūlana nele i ka wahie, ʻoi aku ka maʻalahi o ke koʻikoʻi, i ʻōlelo ʻia ʻo Sarah Berga, MD, o ke Kula Lapaʻau o ke Kulanui o Pittsburgh. ʻO ka ʻai ʻana he ʻelima a ʻeono mau papa liʻiliʻi i kēlā me kēia lā e paʻa ana i kahi kāwili maikaʻi - i hiki ke hāpai i nā pae serotonin - a hiki i ka protein ke hoʻomālama i nā ʻaoʻao huhū.

- E lawe i nā mea hoʻohui calcium. No ka noiʻi ʻana a Susan Thys-Jacobs, M.D., o St. Luke's-Roosevelt Hospital ma New York City, ua ʻike ʻo ka lawe ʻana i 1,200 milligrams o ka calcium carbonate i kēlā me kēia lā e hōʻemi i nā hōʻailona PMS ma 48 pakeneka. Aia kekahi mau hōʻike e kōkua paha ka lawe ʻana i 200-400 mg o ka magnesium. He liʻiliʻi ka hōʻoia e hōʻoia i ka hana ʻana o ka huaora B6 a me nā lāʻau lapaʻau e like me ka aila primrose ahiahi no PMS, akā pono paha lākou e hoʻāʻo.

- E ʻimi i ka lāʻau. ʻO ka nūhou maikaʻi e pili ana i nā maʻi o ka naʻau pili i ka hormonal - ke kaumaha, ka hopohopo a me ka PMS koʻikoʻi - hiki ke mālama ʻia i ka wā e ʻike ʻia ai. ʻO nā lāʻau i kuhikuhi pinepine ʻia no kēia mau maʻi ka serotonin reuptake inhibitors (SSRI), e like me Prozac (kapa inoa ʻia ʻo Sarafem no nā mea ʻeha PMS koʻikoʻi), Zoloft, Paxil a me Effexor, e loaʻa ai ka serotonin hou aʻe i ka lolo.

"Ke hana nei kēia mau lāʻau i ʻelua hapakolu o nā wahine me ka PMS koʻikoʻi - a i loko o hoʻokahi pule a ʻelua paha," wahi a Peter Schmidt, MD, o ka National Institute of Mental Health, "vs. ka ʻehā a ʻeono paha pule a lākou e hoʻomaha ai. kaumaha. " I mea e hōʻemi ai i nā hopena ʻē aʻe a pale i ka hoʻomohala ʻana o kahi hoʻomanawanui ʻana i kēia mau lāʻau, kauoha aku kekahi mau kauka iā lākou no ka hoʻohana ʻana ma loko o ʻelua mau pule wale nō o ke kaʻe menstrual.

Hōʻike nā noiʻi e hiki ke hoʻohana ʻia nā SSRI i ka wā a ma hope o ka hāpai ʻana (a ʻoiai e hānai umauma ana) inā kaumaha nui a wahine suicidal paha. Aia kekahi mau hōʻike palena palena e hōʻike ai e kōkua paha ka progesterone oral i ka kinai ʻana i kekahi mau ʻano ʻano PMS, e like me ka hopohopo.

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