8 Nā Kālā Home ʻEpekema ʻEpekema no nā Kau Kūpono ʻole

Anter

• 1. Hoʻomaʻamaʻa yoga
• 2. Mālama i kahi kaupaona olakino
• 3. Hoʻomaʻamaʻa pinepine
• 4. Nā mea ʻala me ka ginger
• 5. E hoʻohui i kahi kinamona
• 6. E kiʻi i kāu mahele lāʻau o nā wikamina
• 7. E inu i ka vīneka cider apple i kēlā me kēia lā
• 8. E ʻai i ka paina
• I ka manawa hea e ʻimi ai i kōkua
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Helu ʻia kahi pōʻai menstrual mai ka lā mua o kahi wā a hiki i ka lā mua o ka lā aʻe. ʻO ka maʻamau o ka menstrual cycle he 28 mau lā, akā hiki i kēia ke ʻokoʻa mai ka wahine a ka wahine, a me ka mahina a i ka mahina (1).

Manaʻo ʻia kāu mau manawa maʻamau inā hele mai kēlā me kēia 24 a 38 mau lā (2). Kuhi ʻia kāu mau wā he mea maʻamau inā mau ka manawa ma waena o nā wā e hoʻololi nei a hele mai kāu mau wā ma mua a ma hope paha.

Pili ka mālama ʻana i ka ʻike ʻana i ke kumu o kāu mau wā kūpono ʻole, akā aia kekahi mau lāʻau i hiki iā ʻoe ke hoʻāʻo i ka home e hoʻihoʻi i kāu pōʻai ma ke ala. E heluhelu e ʻike i nā lāʻau ʻepekema i kākoʻo ʻia e ka ʻepekema no nā wā kūpono ʻole.

1. Hoʻomaʻamaʻa yoga

Ua hōʻike ʻia ʻo Yoga kahi lapaʻau maikaʻi no nā pilikia menstrual like ʻole. Ua loaʻa kahi noiʻi 2013 me nā mea komo he 126 35 a 40 mau minuke o yoga, 5 mau lā i ka pule no 6 mau mahina i hoʻohaʻahaʻa ʻia i nā pae hormone e pili ana i ka menstruation maʻamau ().

Ua hōʻike ʻia ʻo Yoga e hoʻemi i ka ʻeha menstrual a me nā ʻōuli o ka naʻau e pili pū ana me ka menstruation, e like me ke kaumaha a me ka hopohopo, a me ka hoʻomaikaʻi ʻana i ka maikaʻi o ke ola i nā wahine me ka maʻi nui mua. ʻO nā wahine me ka dysmenorrhea mua e ʻike i ka ʻehaʻeha loa ma mua a i ka wā o ko lākou manawa (4, 5).

Inā he mea hou ʻoe i ka yoga, e nānā no kahi studio e hāʻawi i ka yoga hoʻomaka a pae 1 paha. I ka manawa e aʻo ai pehea e hana pono ai i nā neʻe, hiki iā ʻoe ke hoʻomau i ka hele ʻana i nā papa, a i ʻole hiki iā ʻoe ke hoʻomaʻamaʻa i ka yoga mai ka home me ka hoʻohana ʻana i nā wikiō a i ʻole nā ​​hana maʻamau āu e ʻike ai ma ka pūnaewele.

Kūʻai no nā moena yoga.

OLELO HOOLAHAHoʻomaʻamaʻa i ka yoga 35 a 40 mau minuke i ka lā, 5 mau manawa i ka pule, hiki ke kōkua i ke kaohi ʻana i nā homone a me nā pōʻaiʻe. Hiki paha i ka Yoga ke kōkua i ka hōʻemi ʻana i nā ʻōuli premenstrual.

2. Mālama i kahi kaupaona olakino

Hiki i nā loli i kou kaupaona ke hoʻopili i kāu mau kau. Inā ʻoi aku ka momona a momona paha ʻoe, hiki i ka lilo ʻana o ka paona ke kōkua i ka hoʻoponopono ʻana i kāu mau wā (6).

ʻOkoʻa, hiki i ka pohō kaumaha a i ʻole ka underweight ke kumu i ka menstruation maʻamau. ʻO ia ke kumu he mea nui e mālama i kahi kaupaona olakino.

ʻO nā wahine i ʻoi kaupaona e loaʻa paha nā manawa kūpono ʻole, a ʻike i ke kahe ʻana o ke kahe kaumaha a me ka ʻeha ma mua o nā wahine i kaupaona olakino. Loaʻa kēia i ka hopena o nā hunaola momona i nā homone a me ka insulin (, 8).

Inā kānalua ʻoe e pili ana paha kou kaupaona i kou manawa menstrual, e kamaʻilio me kāu kauka. Hiki iā lākou ke kōkua iā ʻoe e ʻike i kahi kaupaona pahuhopu olakino, a e piʻi mai me kahi pohō kaumaha a i ʻole loaʻa ka hoʻolālā.

OLELO HOOLAHAHiki i ka underweight a overweight paha ke kumu i nā manawa kūpono ʻole. Hana me kāu kauka e mālama i kahi kaupaona olakino.

3. Hoʻomaʻamaʻa pinepine

Nui ka maikaʻi o ke olakino hoʻoikaika kino i hiki ke kōkua i kāu wā. Hiki iā ia ke kōkua iā ʻoe e hōʻea a mālama i kahi kaupaona olakino a koi pinepine ʻia ma ke ʻano he ʻāpana o kahi hoʻolālā mālama no ka polycystic ovary syndrome (PCOS). Hiki i ka PCOS ke hana i ke kūpono ʻole o ka menstrual.

Nā hualoaʻa mai kahi hoʻokolohua hoʻokolohua hou i hōʻike ʻia hiki i ka hoʻoikaika kino ke mālama pono i ka dismenorrhea mua. He kanahiku nā haumāna o ke koleke me ka dysmenorrhea mua i komo i ka hoʻokolokolo. Ua hana ka hui hana 30 mau minuke o ka hoʻoikaika kino aerobic, 3 mau manawa i ka pule, no 8 mau pule. I ka pau ʻana o ka hoʻokolokolo, ua hōʻike nā wahine i hana i nā hana i ka ʻeha liʻiliʻi e pili ana i kā lākou menstrual (9).

Pono e noiʻi hou aʻe e hoʻomaopopo pehea ka hopena o ka hoʻoikaika ʻana i ka menstruation, a he aha nā hopena pololei, inā loaʻa, hiki ke loaʻa i ka hoʻoponopono ʻana i kāu wā.

OLELO HOOLAHAHiki i ka hoʻoikaika kino ke kōkua i ka kaohi ʻana i ke kaupaona, a ʻo ia paha, e kōkua i ka hoʻoponopono ʻana i kāu manawa menstrual. Hiki iā ia ke hoʻemi i ka ʻeha ma mua a i kāu kau.

4. Nā mea ʻala me ka ginger

Hoʻohana ʻia ʻo Ginger ma ke ʻano he lāʻau home no ka mālama ʻana i nā wā kūlike ʻole, akā ʻaʻohe mea hōʻike ʻepekema e hōʻike i ka hana. ʻIke paha he loaʻa nā keu ʻo Ginger e pili ana i ka menstruation.

Nā hualoaʻa mai kahi noi o 92 mau wahine me ke kahe nui o ka menstrual e hōʻike ana i kēlā me kēia lā hiki ke kōkua i nā mea hōʻemi ginger i kēlā me kēia manawa e hōʻemi i ka nui o ke koko i nalowale i ka wā o ka menstruation. He haʻawina liʻiliʻi kēia i nānā wale i nā kaikamahine o ke kula kiʻekiʻe, no laila e pono hou ana kahi noiʻi (10).

Lawe ʻia i ka 750 a i ka 2000 mg o ka pauka ginger i nā lā 3 a i ʻole 4 o kou manawa i hōʻike ʻia he lapaʻau maikaʻi no nā wā ʻeha (11).

Ua loaʻa kahi noiʻi ʻē aʻe i ka lawe ʻana i ka luʻina no ʻehiku mau lā ma mua o ka manawa i hoʻomaha ai ka naʻau, ke kino, a me nā ʻōuli o ka prenstrual syndrome (PMS) (12).

OLELO HOOLAHAʻOiai hoʻohana pinepine ʻia ia ma ke ʻano he lāʻau home no nā wā kūpono ʻole, ʻaʻohe hōʻike ʻepekema e kākoʻo i nā koi e hiki i ka ginger ke mālama i nā wā kūpono ʻole. Eia nō naʻe, ua ʻike ʻia e kōkua i ka hōʻoluʻolu i nā ʻōuli PMS.

5. E hoʻohui i kahi kinamona

He mea maikaʻi paha ke kinamona no nā pilikia menstrual.

Ua ʻike ʻia kahi noiʻi ma 2014 i kōkua i ka hoʻoponopono ʻana i nā pōʻai paʻapū a he koho lapaʻau maikaʻi loa ia no nā wahine me PCOS, ʻoiai ua kaupalena ʻia ke aʻo ʻana e kekahi hapa liʻiliʻi o nā mea komo (13).

Hōʻike ʻia hoʻi e hoʻoliʻiliʻi nui i ka ʻeha menstrual a me ke kahe ʻana o ke koko, a hoʻomaha i ka nausea a me ka luaʻi e pili pū ana me ka dysmenorrhea mua ().

OLELO HOOLAHAHiki i ke kinamona ke kōkua i ka hoʻoponopono ʻana i nā pōʻai menstrual a hoʻemi i ke kahe o ka menstrual a me ka ʻeha. Hiki iā ia ke kōkua i ka mālama ʻana iā PCOS.

6. E kiʻi i kāu mahele lāʻau o nā wikamina

Ua hoʻopaʻa ʻia kahi noiʻi i 2015 i nā pae haʻahaʻa o ka wikamina D i nā wā kūpono ʻole a manaʻo ʻia e lawe i ka lāʻau D e kōkua i ka hoʻoponopono ʻana i ka menstruation ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i ka maikaʻi ma ka mālama ʻana i ka hana maʻamau o ka menstrual i nā wahine me PCOS ().

Loaʻa kekahi mau pono olakino ʻē aʻe ka Vitamin D, e like me ka hoʻohaʻahaʻa ʻana i kekahi o nā maʻi, ke kōkua ʻana i ka pohō kaumaha, a me ka hoʻēmi ʻana i ke kaumaha (,,,,,).

Hoʻohui pinepine ʻia ka wikamina D i kekahi mau meaʻai, me ka waiū a me nā mea hana waiū ʻē aʻe, a me ka palaʻai. Hiki iā ʻoe ke kiʻi i ka wikamina D mai ka lā a i ʻole ma o ka hoʻopili ʻana.

Kau ʻia pinepine nā huaora B i nā wahine e hoʻāʻo nei e hāpai, a hiki iā lākou ke kōkua i ka hoʻoponopono ʻana i kāu wā, akā pono ka noiʻi hou ʻana e hōʻoia i kēia mau koi (,).

Hiki i nā huamona B ke hoʻohaʻahaʻa i ka makaʻi o nā ʻōuli premenstrual. Ua ʻike ʻia kahi noiʻi ma 2011 i nā wahine i hoʻopau i nā kumuwaiwai o ka wikamina B i kahi haʻahaʻa haʻahaʻa o PMS (26).

Hōʻike kekahi noi hou mai 2016 e hōʻike ana i nā wahine i lawe i 40 mg o ka wikamina B-6 a me ka 500 mg o ka calcium i kēlā me kēia lā i hoʻoliʻiliʻi i nā hōʻailona PMS ().

Ke hoʻohana nei i kahi waihona, e hāhai i nā ʻōkuhi ma ka ʻōpala, a kūʻai wale i nā mea hoʻopiha mai nā kumuwaiwai kaulana.

OLELO HOOLAHAHiki i nā pae haʻahaʻa o ka wikamina D ke hoʻonui i kou makaʻi no ka manawa kūpono ʻole. ʻO ka lawe ʻana i kahi pāʻina vitamin D i kēlā me kēia lā e kōkua i ka hoʻoponopono ʻana i kāu pōʻai menstrual. Hiki i nā huaʻai B ke kōkua i ka hoʻēmi ʻana i ka PMS a kaohi i nā pōʻai menstrual.

7. E inu i ka vīneka cider apple i kēlā me kēia lā

Ua hōʻike ʻia nā hopena o kahi noi i paʻi ʻia ma 2013 i ka inu ʻana i ka 0.53 oz (15 ml) o ka vīne cider winika i kēlā me kēia lā e hoʻihoʻi i ka menstruation ovatory i nā wahine me PCOS. Pono e noiʻi hou e hōʻoia i kēia mau hopena, no ka mea, ʻehiku wale nō poʻe i komo kēia noiʻi.

Hiki iā Apple cider winika ke kōkua iā ʻoe e lilo i ka paona, a hoʻohaʻahaʻa i ke kō a me nā kiʻekiʻe o ka insulin (,).

He ʻawaʻawa ko Apple cider, paʻakikī paha i kekahi poʻe e ʻai. Inā makemake ʻoe e hoʻāʻo i ka lawe ʻana akā paʻakikī i ka manawa me ka ʻono, hiki iā ʻoe ke hoʻāʻo e hoʻokahe me ka wai a hoʻohui i kahi punetune o ka meli.

OLELO HOOLAHAʻO ka inu ʻana i 1/8 kīʻaha (15 gram) o ka vīnī cider apple i ka lā e kōkua i ka hoʻoponopono ʻana i ka menstruation i nā wahine me PCOS.

8. E ʻai i ka paina

ʻO ka pineapa ka lāʻau lapaʻau home kaulana no nā pilikia menstrual. Loaʻa iā ia ka bromelain, kahi enzyme i koi ʻia e palupalu i ka uhi o ka uterus a hoʻoponopono i kāu mau manawa, ʻoiai ʻaʻole i hōʻoia ʻia kēia.

Loaʻa paha iā Bromelain nā anti-inflammatory a me nā ʻeha hōʻoluʻolu ʻeha, ʻoiai ʻaʻole he hōʻike maoli e kākoʻo i kona pono no ka hoʻoliʻiliʻi ʻana i nā huehue a me nā poʻo hina. (31,).

Hiki i ka ʻai ʻana i ka paina ke kōkua iā ʻoe e loaʻa i kāu mau lā i ka hua o ka hua. Hoʻokahi kīʻaha (80 gram) o ka pineapple e helu ʻia ma ke ʻano he hoʻokahi o nā hua. ʻO ka ʻōlelo aʻoaʻo nui e ʻai i ka palena iki o 5, 1-kīʻaha (80-gram) o nā hua o ka lā ().

OLELO HOOLAHAManaʻo ʻia ʻo ka pineapple e kōkua i ka hoʻoponopono ʻana i nā wā, ʻoiai aia he mau ʻike ʻepekema liʻiliʻi e kākoʻo i kēia hoʻopiʻi. Hiki i kekahi enzyme i ka paina ke kōkua i ka hoʻopakele ʻana i kekahi mau hōʻailona premenstrual, e like me ka cramp a me nā poʻo poʻo.

I ka manawa hea e ʻimi ai i kōkua

E ʻike paha ʻoe i kahi kūlike ʻole i kāu mau manawa i kekahi manawa o kou ola. ʻAʻole pono ʻoe e ʻike i ke kauka no kēia ʻōuli.

E ʻike ʻoe i kāu kauka inā:

• lilo kāu wā i kūleʻa ʻole
• ʻaʻole ʻoe i loaʻa kahi manawa no ʻekolu mau mahina
• Loaʻa iā ʻoe kahi manawa ʻoi aku ma mua o hoʻokahi manawa i kēlā me kēia 21 lā
• Loaʻa iā ʻoe kahi manawa ma lalo o hoʻokahi manawa i kēlā me kēia 35 lā
• kaumaha a ʻeha hoʻi kāu mau kau
• ʻoi aku ka lōʻihi o kāu mau kau ma mua o hoʻokahi pule

Hiki i kāu kauka ke koi aku i ka lāʻau lapaʻau a i ʻole kekahi ʻano ʻano lāʻau e like me ke kumu o kāu mau wā kūpono ʻole. ʻO kekahi mau kumu kūpono:

• ʻōpio
• menopause
• hānai umauma
• kaohi hānau
• PCOS
• nā pilikia thyroid
• nā maʻi ʻai
• hoʻoluhi

OLELO HOOLAHAE kamaʻilio me ke kauka inā ʻike koke ʻoe i ka hana maʻamau o ka menstrual, a i ʻole pinepine i nā pōkole a lōʻihi paha.Pono ʻoe e ʻike i kāu kauka inā kaumaha a ʻeha hoʻi kou wā, a ʻoi aku ka lōʻihi ma mua o hoʻokahi pule.

Ke laina lalo

Hiki paha iā ʻoe ke hoʻihoʻi i kāu pōʻai menstrual i ke ala me nā loli nohona a me nā hoʻoponopono home. Kaupalena ʻia nā hōʻike ʻepekema, akā naʻe, a he kakaʻikahi wale nō nā lāʻau kūlohelohe i hōʻoia ʻepekema e hoʻoponopono i kou wā menstrual.

Inā hopohopo ʻoe i kāu manawa kūpono ʻole, e ʻōlelo i kāu kauka.