14 PMS Life Hacks

Anter

• 1. E kiʻi i ka wikiwiki
• 2. Hiamoe hiamoe
• 3. Hoʻomaha
• 4. E kiʻi i ka nui o ka calcium, magnesium, a me ka wikamina B-6
• 5. Kahiko
• 6. E hoʻāʻo i ka acupuncture
• 7. Palena i ka paʻakai
• 8. ʻAi i nā carbs paʻakikī
• 9. E ʻike i ke kukui
• 10. E ʻānai i kāu ʻōpala
• 11. ʻokiʻoki i ka caffeine
• 12. Kī i ka maʻa
• 13. Mai inu i ka ʻalekohola
• 14. E lawe i kahi pila (a i ʻole ʻelua)

Kuhi hewa ʻole nā ​​hōʻailona hōʻailona. Pupū ʻoe a crampy. ʻEha kou poʻo a ʻeha kou mau umauma. He huhū loa ʻoe, hoʻopūʻiʻi ʻoe i ka poʻe ʻaʻa e nīnau he aha ka hewa.

Ma mua o 90 pākēneka o nā wahine i ʻōlelo ua ʻike lākou i kekahi o kēia mau ʻōuli - ʻike like ʻia ʻo premenstrual Syndrome (PMS) - i loko o hoʻokahi pule a ʻoi paha ma mua o ko lākou wā. ʻAʻole pīkī ka PMS, akā hiki ke mālama ʻia.

E hoʻāʻo i kēia mau hacks 14 ola e paʻi i ka bloat a hoʻomaha i nā ʻōuli PMS ʻē aʻe.

1. E kiʻi i ka wikiwiki

Hele wāwae, holo kaʻa paikikala, a hulahula paha a puni kou lumi moe no 30 mau minuke i ka lā. ʻO ka hoʻoikaika kino ʻana i kou puʻuwai puʻuwai hiki ke hoʻomaikaʻi i nā hōʻailona PMS e like me ka luhi, nāwaliwali maikaʻi ʻole, a me ke kaumaha, ʻo ka hana i kahi wā ma mua o ka ʻoluʻolu e hana i nā hoʻoikaika aerobic i nā lā he nui o ka pule ma loko o ka mahina.

2. Hiamoe hiamoe

Hiki i ka PMS ke hoʻolei i kāu pōʻaiapuni hiamoe i waho o ka whack. Inā ʻoe e kīloi a huli i ka pō a hiamoe paha i ka lā holoʻokoʻa, hiki i kekahi mea hoʻohaunaele i kāu ʻano hiamoe ke hoʻoliʻiliʻi hou aʻe ma mua o ka maʻamau.

No ka hiamoe nui ʻana, e komo i kahi maʻamau. E hiamoe i ka manawa like i kēlā me kēia pō a ala i ka manawa like i kēlā me kēia kakahiaka - ʻoiai i nā hopena pule. A e ʻike pono i ka pā ʻana i ka mauʻu i mea e lawa ai no ka hiamoe o ʻewalu mau hola paʻa o kēlā me kēia pō.

3. Hoʻomaha

Hiki i ke koʻikoʻi ke hoʻohui i nā hōʻailona PMS a hōʻeha loa ʻoe i kou manaʻo. E hoʻāʻo i nā hoʻoponopono hōʻoluʻolu e lawe i ka lihi.

ʻO Yoga kahi ala hoʻoluhi-kaumaha e hoʻohui i nā neʻe mālie me ka hanu hohonu. hiki i ka hoʻomaʻamaʻa ʻana iā ia i kekahi mau manawa o ka pule ke kōkua i ka hoʻomaha ʻana i ka PMS bloating, cramp, a me nā umauma ʻeha.

ʻAʻole i ke kuʻi ʻana i kahi kuʻi? E hoʻāʻo e noho mālie no kekahi mau minuke ke hanu nui nei a hana hou i kahi huaʻōlelo e like me "ohm." ʻO nā haʻawina e pono ai ka noʻonoʻo no nā ʻōuli PMS.

4. E kiʻi i ka nui o ka calcium, magnesium, a me ka wikamina B-6

Hiki i kekahi mau meaola ke kōkua iā ʻoe e hōʻoluʻolu i ka pule e alakaʻi nei i kāu wā.

Ma waho o ka maikaʻi no kou mau iwi, hiki i ka calcium ke hōʻoluʻolu i nā hōʻailona PMS e like me ke kaumaha a me ka luhi. Hiki iā ʻoe ke loaʻa mai nā meaʻai e like me ka waiū a me nā huahana hana waiū ʻē aʻe, ka wai ʻalani i paʻa ʻia, a me ka palaoa.

Kōkua ka Magnesium a me B-6 me nā ʻōuli e like me ke kaumaha, ka hopohopo, ka momona, a me nā kuko ʻai - a ʻoi aku ka maikaʻi o kā lākou hana ke hui pū ʻoe. Hiki iā ʻoe ke loaʻa ka wikamina B-6 i ka iʻa, ka moa, nā hua, a me nā sereala paʻa. Aia ka magnesium i ka ʻōmaʻomaʻo, nā lau lau e like me ka milo, a me nā nati a me nā ʻano hua holoʻokoʻa.

Inā ʻaʻole hiki iā ʻoe ke lawa i kēia mau meaʻai i kāu papaʻai, e nīnau i kāu kauka e pili ana i ka lawe ʻana i kahi waihona.

5. Kahiko

ʻO ka ʻono o ka ʻai Junk mea like me PMS. ʻO kahi ala e paʻi ai iā lākou ma ka ʻai ʻana i ʻono mau meaʻai liʻiliʻi a puni ka lā, ma mua o ʻekolu mau mea nui.

ʻO ka ʻai pinepine ʻana e mālama i kou kō kō kō, e pale aku ai i kēlā mau kulu hāʻule ʻole e pōloli ai ʻoe i ka ʻaukā, kahi ʻāpana pizza, a ʻeke o nā ʻāpana. E hoʻomākaukau i nā mea kanu a hoʻowai i ka ʻai.

6. E hoʻāʻo i ka acupuncture

Hoʻopili iā ia i kāu mau hōʻailona PMS me kēia ʻano hana Kina kahiko, kahi e hoʻohana ai i nā nila kui lauoho e hoʻoulu i nā kiko like ʻole a puni kou kino. I hoʻokahi loiloi o nā noi ʻana, hōʻemi ka acupuncture i nā ʻōuli e like me ka headache, cramp, backache, a me nā umauma ʻeha e like me.

7. Palena i ka paʻakai

Makemake ʻoe i nā palaʻai a i ʻole nā ​​pretzels i nā lā e hiki i kou manawa? E hoʻāʻo e pale aku i kēia mau hoʻowalewale paʻakai. Mālama ʻo Sodium i kou kino i ka nui o ka wai, e hoʻonui ana i kēlā ʻōpū hōʻoluʻolu ʻole.

Eia kekahi, e makaʻala i nā ʻai a me nā lau ʻai i hiki i ka kēpau, nā mea ʻono, a me nā meaʻai i ka ʻaina awakea, kahi e kiʻekiʻe ai ka paʻakai.

8. ʻAi i nā carbs paʻakikī

Ditch i ka palaoa keʻokeʻo, laiki keʻokeʻo, a me nā kuki. E kuapo iā lākou me ka palaoa palaoa holoʻokoʻa, ka laiki palaunu, a me nā pahū palaoa. Mālama nā kīʻaha piha iā ʻoe i ka lōʻihi, i hiki ke ʻoki i nā ʻiʻina o ka meaʻai a hoʻoliʻiliʻi loa ʻoe.

9. E ʻike i ke kukui

He lāʻau lapaʻau maikaʻi ka light therapy no ka maʻi pōpilikia kau (SAD), a ma laila paha e kōkua ai me kahi ʻano koʻikoʻi o ka PMS i kapa ʻia ʻo premenstrual dysphoric maʻi (PMDD).

ʻO nā wahine me PMDD ke kaumaha loa, hopohopo, a i ʻole moody ma mua o ko lākou wā. ʻAʻole maopopo inā noho ma lalo o kahi kukui mālamalama no kekahi mau minuke i kēlā me kēia lā e hoʻomaikaʻi i ka moodiness i PMS, akā ʻaʻole hiki ke ʻeha ke hoʻāʻo.

10. E ʻānai i kāu ʻōpala

Inā ʻoe e hopohopo, kaumaha, a kaumaha hoʻi a puni ka manawa o kou manawa, ʻo ka lomilomi ka mea e hōʻoluʻolu ai i kou noʻonoʻo. ʻO kahi massage 60 mau minuke e hoʻohaʻahaʻa i nā pae o cortisol - kahi hōmona e pili ana i ka pane o ke koʻikoʻi o kou kino. Hoʻonui ia i ka serotonin - kahi kemikala e ʻoluʻolu ai ʻoe.

11. ʻokiʻoki i ka caffeine

E haʻalele i ke aloha java kakahiaka i nā lā ma mua o kou manawa. Pēlā nō ia no nā cafa sodas a me ka tī. Hoʻonui ka Caffeine i nā hōʻailona PMS e like me ka huhū a me ka jitteriness. Hiki i ka caffeine ke hoʻonui i ka ʻeha i kou mau umauma a me ka nui o nā kūpina no ka mea hoʻonui ia i ka hana prostaglandin i loko o ke kino. Hoʻopilikia ia i ka hiamoe, kahi e waiho iā ʻoe me ka huhū a me ka cranky. ʻO ka hiamoe maikaʻi ʻana e hoʻomaikaʻi ai i kou manaʻo. Wahi a kekahi mau noiʻi ʻae ʻia kekahi mau caffeine.

12. Kī i ka maʻa

Ma waho aʻe o ka hoʻonui ʻana i kou makaʻu no nā kūlana e like me ka maʻi ʻaʻai a me nā maʻi pulmonary obstructive mau loa (COPD), hiki i ka puhihihi kuhi ʻana i nā ʻōuli PMS. Heʻoiaʻiʻo loa kēia inā hoʻomaka ʻoe i ka maʻamau i kāu mau makahiki ʻōpio. Pōʻino paha ka puhi ʻana i nā ʻōuli PMS ma o ka hoʻololi ʻana i nā pae o ka hormone,.

13. Mai inu i ka ʻalekohola

Hiki i kahi kīʻaha a ʻelua paha mau waina ke hoʻomaha iā ʻoe ma lalo o nā kūlana maʻamau, akā ʻaʻole ia e like me nā hopena ʻoluʻolu ke loaʻa ʻoe i ka ʻeha o ka PMS. ʻO ka wai ʻona kahi depressant ʻōnaehana kikowaena e hiki ke hoʻokūkala i kou ʻano maikaʻi ʻole. E hoʻāʻo e hōʻole - a i ʻole e hōʻoki i kāu hoʻohana ʻana i ka waiʻona a hiki i ka pau ʻana o kāu mau hōʻailona PMS.

14. E lawe i kahi pila (a i ʻole ʻelua)

Inā ʻaʻole holo pono nā mea āpau, lawe i kahi mea hōʻemi ʻeha ma mua o ka counter e like me ka ibuprofen (Advil, Motrin) a i ʻole naproxen (Aleve). Hiki i kēia mau pila ke hāʻawi i ka hoʻomaha manawa mai nā hōʻailona PMS e like me ka cramp, ka maʻi poʻo, nā ʻāʻī, a me ka ʻeha o ka umauma.