Pono ʻoe e ʻai ma muli o kāu kaʻina menstrual?

Anter

• No ke aha e hoʻonui nei nā wahine i kā lākou papaʻai a me kā lākou pōʻaiapuni
• Pehea e holo ai
• Nā lā 1 a hiki i ka 5: Menstruation
• Nā lā 6 a 14: Follicular Phase
• Nā lā 15 a hiki i ka 17: Ovulatory Phase
• Nā lā 18 a 28: Wā Luteal
• Kekahi Manao Hope
• Nānā no

I nā makahiki i hala iho nei, ua piʻi nui ka hoihoi i nā ʻano hana ʻole o ka hoʻoponopono ʻana i nā pilikia olakino. Ke huli nei ka nui o ka poʻe i ka acupuncture no ka ʻeha hope, a ke piʻi nei ka kaulana o ka lāʻau lapaʻau hana. ʻO kekahi hana hou e loaʻa ai ka ikaika nui? Biohacking-hoʻohana ʻana i ka meaʻai e mālama i ka biology kanaka. (E nānā wale i ka #biohacking hashtag ma Instagram.)

Loaʻa kēia i ka manaʻo o ka hoʻoponopono ʻana i kāu meaʻai e pili ana i kāu pōʻai menstrual. ʻAe-ʻoiaʻiʻo. Manaʻo nā mea aʻoaʻo i kēia ʻano hanaola ʻaʻole kōkua wale i nā wahine me nā pōʻai menstrual maʻamau ma luna o kā lākou pāʻani ma nā ʻāpana āpau o ke pōʻaiapuni, akā hiki nō paha ke kōkua i ka hoʻopau ʻana i nā pilikia hormonal hou aʻe e like me polycystic ovarian syndrome (PCOS), PMS, a me endometriosis. . Eia kāu mea e ʻike ai ma mua o kou hoʻāʻo ʻana.

No ke aha e hoʻonui nei nā wahine i kā lākou papaʻai a me kā lākou pōʻaiapuni

"Me ka piʻi ʻana o ke olakino menstrual, hāʻule nā ​​hāʻina maʻamau i nā wahine, a me ke olakino kūlohelohe, ʻoi aku ka nui o nā wahine e ʻimi nei i nā hopena i hoʻomākaukau ʻia i kā lākou biology kū hoʻokahi a i kūlike me kā lākou waiwai." mea kākau o WahineCode, ka mea nāna i hoʻokumu i ka FLO Living Hormone Center a me ka polokalamu MyFLO period. Hoʻohui, i ka piʻi ʻana o ka ʻike i nā kūlana hormonal a me ka infertility, ke ʻike nui nei nā wahine e pili ana i kā lākou koho a e hoʻāʻo paha i kahi mea hou e kāohi i kā lākou momona a me ka olakino.

Wahi a Vitti, ʻo ka ʻai ʻana e like me kāu mau kaʻina pōʻai hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou ikehu, naʻau, a me ka ʻili, a hiki ke hoʻopau i nā hōʻailona o PMS. Ua ʻōlelo ʻo ia hiki iā ia ke kōkua me nā kūlana e like me PCOS, endometriosis, a me infertility-akā ʻo ke kākoʻo no kēia mau koi ʻaʻole i kākoʻo nui ʻia i ka ʻepekema. Aia nā hōʻike e loli ana ka meaʻai hana loaʻa ka hopena ma ka makaʻu o ka infertility ma muli o nā maʻi ʻōpū, e like me PCOS, ʻoiai ʻaʻole nānā ka noiʻi i ka ʻai ʻana e pili ana i kāu pōʻaiapili. ʻoi aku ka maikaʻi o ka hoʻomaikaʻi ʻana i ka meaʻai holoʻokoʻa, ka hoʻololi ʻana i ke ola olakino, a i nā manawa he nui, lilo ke kaumaha.

Eia nō naʻe, ʻaʻole kūʻē ka poʻe loea olakino i ka manaʻo ma kekahi ʻano. "I ka nānā ʻana i nā palapala lapaʻau, ʻaʻohe nui o nā hōʻike e hōʻike i kēia ala hiki ke kōkua iā ʻoe e ʻoi aku ka maikaʻi i ka wā o kāu pōʻai," wahi a Christine Greves, M.D., he ob-gyn ma Orlando Health. "Eia nō naʻe, no ke olakino maikaʻi o nā meaʻai a me nā hana i manaʻo ʻia no ka 'cycle syncing', ʻaʻole wau i ʻike i kahi pōʻino i ka hoʻāʻo ʻana inā pilikia kekahi me kā lākou pōʻaiapuni. Maikaʻi mau ka manaʻolana, a inā hoʻololi i kāu kōkua ka meaʻai me kēlā, inā ʻaʻole ia he pōʻino, a laila maikaʻi kēlā!" He mea nui naʻe e hoʻomaopopo, koi ʻo ia e nānā i ke kauka me ke kauka mua inā ʻoe e noʻonoʻo ana i ka hoʻohana ʻana i kēia ala e mālama ai i kahi kūlana ʻoi loa (e like me PCOS a i ʻole endometriosis). "He mea nui ka hoʻokomo ʻana i kāu kauka i ka hoʻomaka ʻana ʻo ka haʻalele ʻana i nā kumu ʻē aʻe e hiki ke hoʻopili i nā pilikia me kāu menstrual cycle," wahi āna. (Pili: He aha ka maʻi maʻi Premenstrual Dysphoric?)

Pehea e holo ai

E noʻonoʻo e ʻai e like me kāu pōʻaiapuni kahi mea āu e makemake ai e hoʻāʻo? ʻO nā poʻo wale nō i luna: ʻaʻole kūlike kēia ala me ka hoʻohana ʻana i kekahi ʻano o ka ka hānau hānau hormonal e pale ai i ka hoʻoipoipo ʻana, e like me ka Pill a me ke apo hūʻī-i ka hormon. "Hoʻopau kēia lāʻau i ke kamaʻilio hormonal ovary lolo i ʻaʻohe ou pōʻai," wehewehe ʻo Vitti. 'O ia ho'i, 'a'ole e hele kou kino i nā māhele like 'ole i helu 'ia ma lalo nei, no laila, 'oiai 'o nā mea'ai kiko'ī i ha'i 'ia he 'oia'i'o nō ka *maika'i* no 'oe, 'a'ole ia e kōkua i ka ho'oponopono 'ana i kou mau hormones no ka mea ua loa'a ia i kāu BC ma ka laka. Nā wahine me ka IUDs hormonal Mei Hiki iā ʻoe ke ʻohi i kekahi mau pōmaikaʻi inā loaʻa iā lākou ko lākou manawa, wahi a Vitti, ʻoiai ʻaʻole pono ka IUD e pale i ka ovulation. Inā ʻaʻole ʻoe ma ka mana hānau, he manaʻo maikaʻi ia e nānā i kāu pōʻai me ka hoʻohana ʻana i kahi polokalamu a i ʻole puke moʻolelo no nā mahina mua. (Related: ʻO kāu Menstrual Cycle Phases-Explained)

E hoʻomanaʻo, ʻoiai kekahi mau wahine e ʻōlelo nei ua pōmaikaʻi lākou i kēia moʻolelo e like me kā Lee Tilghman moʻoʻōlelo e pili ana i ke kōkua ʻana o Vitti iā ia e hana me PCOS. Eia nō naʻe, hiki i kēia mau ʻōlelo aʻoaʻo olakino olakino ke kōkua i kou ʻano a hoʻonui i ka ikehu i loko o ka mahina.

Nā lā 1 a hiki i ka 5: Menstruation

ʻO ka lā mua o kāu pōʻaiapuni ka lā e hoʻomaka ai kou wā. "ʻO kēia ka manawa e haʻahaʻa ai ka estrogen a me ka progesterone," wahi a Lauren Manganiello, he mea ʻai palapala i hoʻopaʻa inoa ʻia, mea hoʻomaʻamaʻa, a me ka mea nona ʻo Lauren Manganiello Nutrition & Fitness ma NYC. Ua ʻike paha ʻoe i ka hana me nā mea e hana nei i kēia wā: "Ke kahe nei ka uhi o ka ʻōpū a hiki ke kahe o ke kahe."

ʻO Rachel Swanson, he kākāʻai i hoʻopaʻa inoa ʻia no Lifespan Medicine, i ʻōlelo ʻo ka hoʻokomo ʻana i kekahi mau mea kanu a me nā mea ʻala i loko o kāu papaʻai hiki ke kōkua me nā ʻōuli i ʻike ʻia i ka wā menstruation. "Ua hōʻike pū ʻia ʻo Cinnamon e hōʻike i kahi hopena koʻikoʻi i nā hōʻailona o ka dysmenorrhea (nā wā ʻeha) i nā wahine ʻōpio me ka ʻole o nā hopena ʻaoʻao, a hiki i ka saffron spice ke hoʻomaikaʻi i nā hōʻailona a me ke kino o PMS."

He mea nui hoʻi ka mālama ʻana i kou olakino i kēia manawa. "No ka hapa nui o mākou, ʻo kā mākou malihini kipa i kēlā me kēia mahina e hōʻoluʻolu iā mākou a inā ʻaʻole maikaʻi mākou, huli pinepine mākou e hōʻoluʻolu i ka meaʻai," wahi a Whitney English, he meaʻai meaʻai meaʻai a hoʻomaʻamaʻa. Ma muli o kēia, paipai ʻo English i ka makaʻala no ka impulse no ka ʻai naʻau i kēia pule mua o kāu pōʻaiapuni. "Ma kahi o ke kiʻi ʻana i nā meaʻai momona a me nā mea ʻai i hana nui ʻia, e hoʻāʻo e ʻimi i nā meaʻai āpau e kinai i kēlā mau ʻiʻini," ʻōlelo ʻo ia. "ʻO ka ʻai ʻana i nā hua mānoanoa me kahi kokoleka ʻeleʻele he ala maikaʻi ia e māʻona ai i kou niho momona. ʻO kahi meaʻai māmā a me nā mea hōʻoluʻolu he popcorn. Hoʻonui iā ia ma ke kau ʻana i kahi ʻeke o nā kernels maʻamau a laila hoʻohui i kāu mau kīʻaha ponoʻī e like me ka aila ʻoliva wahine puʻupaʻa, ka paʻakai kai, a me ka hū meaʻai."

ʻO ka hope, makemake paha ʻoe e hoʻonui i kāu ʻai ʻana i nā meaʻai i ka hao i kou wā. "Ua nalowale ka hao i loko o ko mākou koko a hiki ke hoʻololi iā ia e pale i nā hōʻailona pili i ka hao-deficiency e like me ka luhi," wahi a ka ʻōlelo Pelekania. "ʻO nā kumuwaiwai maikaʻi o ka hao ka lentil, ka quinoa, nā lau lau, a me nā ʻano ʻumeke. E hoʻopau i kēia mau mea kanu me nā huaʻai C-waiwai e like me nā pepa bele, citrus, a i ʻole nā ​​strawberry e kōkua ai e hoʻonui i ka bioavailability o ka hao." ʻOiai ʻo ka wahine ma ka kaohi hānau hormonal hiki i ka haʻalele ʻana i ke kahe e like me ka wā, ʻo kēia kahi ʻāpana o ka ʻai ʻana no kāu pōʻai menstrual i hiki ke hoʻopili, akā ʻo ka mea nui inā ʻoe e ʻike i kahi kahe nui.

Nā lā 6 a 14: Follicular Phase

I ka pau ʻana o kou manawa, hoʻomaka ka piʻi iki ʻana o nā follicles i loko o ka ovary, wahi a Vitti. ʻO ka manawa kēia i kāu pōʻai e nānā pono i nā meaʻai pili i ka ʻōpū. ʻOiai kekahi o nā ala e wāwahi ai ke kino i ka estrogen i loko o ka ʻōpū, e hoʻohui ana i nā meaʻai i hū ʻia, nā hua pala, nā protein māmā, a me nā mea kanu mahu i kōkua ʻia e kākoʻo i ka microbiome, wehewehe ʻo ia. (BTW, eia ke kumu e hoʻohui ai ʻoe i nā meaʻai fermented i kāu ʻai me ka ʻole o kāu ʻano ʻai.)

"I ka manawa o ka follicular phase, makemake ʻoe e hōʻoia i ka lawe ʻana i nā wikamina B he nui, a he mea nui ia no ka hana ʻana i ka ikehu," hoʻohui ka ʻōlelo Pelekania. "E kiʻi i nā meaʻai e like me nā nati, nā legumes, a me nā ʻōmaʻomaʻo lau. He mea koʻikoʻi ka B12 no ka hana ʻana o ke koko ʻulaʻula a aia wale nō i loko o nā meaʻai holoholona, ​​​​no laila nā vegans a i ʻole nā ​​​​mea ʻai mea kanu nui e hōʻoia e loaʻa iā lākou mai ka paʻa. nā meaʻai e like me ka waiū nut a me ka hū hānai a i ʻole mai nā mea hoʻohui. "

Nā lā 15 a hiki i ka 17: Ovulatory Phase

ʻO kēia ka manawa pōkole loa, ka ovulation. "ʻO kēia ka manawa e piʻi ai nā pae estrogen a piʻi ka pae testosterone a me ka progesterone," wahi a Manganiello. A ʻo FYI, ʻo kēia ka manawa kūpono loa e loaʻa ai i kahi hoʻoikaika kino kiʻekiʻe. Inā hana ʻoe, makemake ʻoe e hoʻokō i kēlā me kekahi wahie hoʻomaʻamaʻa kiʻekiʻe. "I ka wā o ka ovulatory, aia kou pae ikehu ma kahi kiʻekiʻe loa," wahi a English. "E hoʻomaʻamaʻa pono i ka hoʻopiha piha ʻana ma hope o kāu hoʻomaʻamaʻa ʻana me ka ʻai kaulike o nā haʻahaʻa paʻakikī a me ka protein e kākoʻo i ka ulu ʻana o ka ʻiʻo a me ka hoʻihoʻi hou ʻana." ʻO kāna mau ʻohi? "ʻO ka oatmeal palaoa piha me ka chia waiwai-protein, he koho maikaʻi loa ma hope o ka hoʻomaʻamaʻa ʻana, a i ʻole koho i kahi kīʻaha Buddha puʻuwai piha me ka quinoa momona, nā legume, a me nā mea kanu kala no ka ʻaina awakea."

Nā lā 18 a 28: Wā Luteal

Hoʻomaka ka pae luteal ma hope pono o ka pau ʻana o kāu puka aniani momona. "I loko o kēia manawa, hoʻomaka ka progesterone e piʻi aʻe, hiki ke hoʻoulu hou i ka manaʻo o ka luhi a me ka lawe ʻana i ka constipation a me ka bloating," wahi a ka ʻōlelo Pelekania. "Ma ka hopena o kēia pae, ke hoʻomomona ʻole ʻia ka hua manu, loaʻa ke kino i kou kino e hoʻomaka hou i ke kaʻina hana holoʻokoʻa. Ua heleleʻi nā pae Hormone a me lākou, kou naʻau; ʻo kēia ka weliweli o ka hōʻea ʻana mai o PMS."

Hiki i nā adaptogens e like me ashwagandha ke kōkua i ka mālama ʻana i ke kaumaha, nā moʻolelo Vitti. (Inā makemake ʻoe e pili ana iā lākou, eia ke kumu e pono ai nā adaptogens i ka hype olakino.) Hiki ke kōkua ʻo Tumeric i kēia wā, e like me Swanson. "Ua hōʻike ʻia ʻo Curcumin e kōkua i ka hoʻomaha ʻana i ke koʻikoʻi o nā hōʻailona PMS," i ʻōlelo ai ʻo ia, "Ua hōʻike ʻia kēia ma kahi hoʻokolohua hoʻāʻo ʻia, ʻelua makapō placebo, a ma muli paha o ka hiki o curcumin ke hoʻololi i ka mumū a hoʻoikaika i nā neurotransmitters."

Paipai pū ka ʻōlelo Pelekania i ka inu ʻana i ka nui o ka wai a me ka ʻai ʻana i nā meaʻai e kākoʻo i kahi ʻōnaehana digestive olakino e hakakā i ka bloating a me ka constipation i maʻa mau i ka hopena o ka huelo o kēia wā. "ʻO nā meaʻai momona e like me ka palaoa piha, nā huaʻai, a me nā mea ʻai e kōkua i ka neʻe ʻana i nā mea," i ʻōlelo ʻo ia. "Ma muli o ke koʻikoʻi o kou ʻōpū, makemake paha ʻoe e pale i kekahi mau meaʻai olakino e hiki ke kōkua i ka bloating a me ke kinoea like broccoli, cauliflower, beans, onions, and garlic." A ʻoiai ʻo ia e aʻoaʻo i ka poʻe e noho mamao aku mai nā mea hoʻonaninani ʻino i ka laulā, koi nui ʻo ia e haʻalele iā lākou i kēia wā, no ka mea hiki iā lākou ke hana i nā pilikia digestive.

Kekahi Manao Hope

"E makaʻala wau i nā wahine i ka manaʻo ʻole i nā hopena koʻikoʻi e pili ana i kēia mau kulekele a i ʻole ka ʻae ʻana i ka manaʻo ʻeleʻele-keʻokeʻo e pili ana i nā ʻōlelo aʻoaʻo," wahi a English. "ʻO ka ʻai ʻana i ka papaʻai kaulike i kēlā me kēia lā me ka laulā o nā mea kanu i ulu nui ʻia, ʻoi aku ka nui o nā meaʻai āpau ma mua o ka hoʻopili ʻana i kāu papaʻai i kāu pōʻaiapuni."

I ka ʻoiaʻiʻo, e lilo i ka ʻoʻoleʻa i kāu ʻano maʻamau kaʻai ʻana i ke ʻano o kēia kaila ʻai, ka mea e hoʻolohe ai i kou kino a ʻai pono. "Ke ho'āʻo nei nā wāhine e hoʻohui i ko lākou kino, he mea maikaʻi loa ia," wahi a Manganiello. "Akā ʻo ka mea hope āu e makemake ai e hoʻoikaika iā ʻoe iho ma ka hahai ʻana i nā kuhikuhi kikoʻī."

Nānā no