He aha ka paikikala hua ʻana a hiki ke kōkua maoli me kāu wā?

Anter

• He aha ke kaʻa paikikala?
• Pehea e holo ai ka paikikala hua?
• He aha ka ʻōlelo a nā kauka e pili ana i ka paikikala hua?
• Pono ʻoe e hoʻāʻo i ke kaʻa paikikala?
• Nānā no

ʻO ke kumumanaʻo o ke kaʻa paikikala (a me ka syncing ʻana o ka hua) i hana i ka nui o nā buzz i kēia mau lā, no ka mea e hoʻomanaʻo ʻia ana ma ke ʻano he ala e mālama i nā ʻōuli o PMS a hoʻoponopono maʻamau i nā homone.

He kamaʻilio kūkā kamaʻilio lehulehu ia i ka ʻoiaʻiʻo, e like me nā makahiki i hala aku nei, e kapu wale ana ka ʻōlelo ʻana i ka huaʻōlelo "wā", koe wale nō nā ʻatikala i nā makasina wahine a i ʻole nā ​​convo i kāu keʻena o ob-gyn. Eia nō naʻe ke loli nei nā manawa - pīpī ka poʻe āpau i ke kamaʻilio ʻana e pili ana i nā wā i kēia manawa.

Ke komo nei ka nui o nā mana i ka kamaʻilio menstruation, e ʻōlelo ana hiki iā lākou ke kōkua i nā wahine i nā wā maʻamau a ʻoi aku paha ka ʻeha. ʻO kekahi o ia mau mea ʻo Food Period, kahi hui e kālele ana i ka hoʻoponopono hou ʻana i nā hormones e alakaʻi maoli ana i nā wā ʻoi aku ka maikaʻi (ʻo ia hoʻi, ka liʻiliʻi o nā hōʻailona PMS ma muli o ke kiʻekiʻe o ka hormone rage-y)-ma o ka paikikala hua. Akā, he aha ke ʻano o ia manaʻo?

He aha ke kaʻa paikikala?

ʻO ke kaʻa paikikala ka hana o ka ʻai ʻana i kekahi mau hoʻohui o nā ʻanoʻano-flaxseed, ʻumeke, sunflower, a me sesame-i nā kikoʻī kikoʻī i nā pae ʻokoʻa o kāu pōʻai menstrual. Pono ia i kahi hoʻolālā, no ka mea pono ʻoe e nānā i kāu pōʻaiapuni e hoʻomākaukau i nā hua e ʻai. (Ke wili ʻana i nā hua maka e hoʻohana ana i ka mea wili kope a i ʻole kahi mea wili hua kūikawā e hōʻoiaʻiʻo ai e loaʻa iā ʻoe nā keu pono piha. Aia nā meaola i loko o ka hua a hiki ke paʻakikī e omo me ka nau ʻole ʻana, e like me ka mea i hōʻike mua ʻia.)

I ke kumumanaʻo, paʻakikī ka hana. No nā pule ʻelua o kāu pōʻaiapuni, i ʻike ʻia ma ke ʻano he follicular, hoʻopau ʻoe i hoʻokahi punetēpō o kēlā me kēia flaxseed lepo a me nā hua ʻumaka honua i kēlā me kēia lā. No nā pule ʻelua ʻelua, a i ʻole ka pae luteal, hoʻololi ʻoe i hoʻokahi punetēpō o kēlā me kēia pua sunflower a me nā ʻanoʻano sesame lepo i kēlā me kēia lā. (Pili: ʻO nā hua momona a me nā ʻano hua maikaʻi e hoʻopili ai i kāu papaʻai)

He maikaʻi inā hiki iā ʻoe ke wili pono i nā hua ma mua o ka ʻai ʻana, i ʻōlelo ʻia e ka mea hoʻopuka meaʻai i hoʻopaʻa ʻia ʻo Whitney Gingerich, RD.N., ka mea nona ka Whitney Wellness LLC. Eia naʻe, "ʻo ka nui o kaʻu mau mea kūʻai aku he wahine paʻa ʻole ka manawa e wili ai i nā hua flax i kēlā me kēia manawa e mākaukau ai lākou no kā lākou smoothie," i ʻōlelo ai ʻo ia, "no laila ke paipai nei au e kūʻai iā lākou holoʻokoʻa, wili a mālama iā lākou. i loko o ka pahu hau. "

Ma waho aʻe o nā mea ʻono, paipai ʻo Gingerich i ka hoʻohui ʻana i nā ʻanoʻano o ka lepo i nā mea e like me nā salake a me ka oatmeal, a i ʻole i hui pū ʻia me kahi puna o ka wai pīpaka. Hāʻawi ka wā wā ʻai i kahi hiʻohiʻona kope pahu inoa e hele mai me nā meaʻai māmā o kēlā me kēia lā i kapa ʻia ʻo Moon Bites, nā pūʻulu liʻiliʻi maikaʻi i nā ʻono e like me ke kokoleka a me nā kāloti carrot i loaʻa nā ʻanoʻano ʻāina āpau āu e pono ai i kēlā me kēia pōʻai-e hoʻopau ana i ka hana hoʻomākaukau.

Pehea e holo ai ka paikikala hua?

Aia nā hua i loko o nā phytoestrogens, nā estrogen estrogen i hiki maoli i nā mea kanu. I nā hua, nā phytoestrogens he polyphenols i kapa ʻia he lignans. Ke ʻai ʻoe i nā lignans mea kanu, hoʻololi kou mau koʻohune i mea komo i enterolignans, enterodiol, a me enterolactone, i loaʻa ka hopena estrogenic nāwaliwali, wahi a Melinda Ring, MD, ka luna hoʻomalu o ka Osher Center for Integrative Medicine ma Northwestern University ma Chicago. ʻO ia hoʻi, e like me nā estrogens ponoʻī o kou kino, hiki iā lākou ke hoʻopaʻa i nā mea hoʻokipa estrogen i loko o kou kino. Ke hoʻopaʻa paʻa lākou, akā, loaʻa paha iā lākou kahi hopena estrogen-like a i ʻole hopena estrogen-block, wahi a Dr. Ring. Eia nō naʻe, kahakaha ʻo ia, loaʻa i kēlā me kēia i ka pane pilikino pākahi i nā phytoestrogens, a hilinaʻi nui ʻia ka hopena i nā mea like me kāu microbiome ʻōpū. I ke kumumanaʻo, kōkua kēia hana i ka hoʻoponopono ʻana i nā ʻōuli PMS ma ke kaulike ʻana i ka estrogen a me ka hōʻalo ʻana i ka mana o estrogen (aka nā pae estrogen kiʻekiʻe loa), a he kumu nui ia i nā manawa ʻoluʻolu ʻole, kaumaha, hoʻohui ʻo ia. Eia naʻe, ʻaʻole kākoʻo maoli ka noiʻi ʻana i ka paikikala hua ʻana - ma ka liʻiliʻi, ʻaʻole i kēia manawa.

He aha ka ʻōlelo a nā kauka e pili ana i ka paikikala hua?

"ʻOiai wau he mea aloha nui i nā ʻanoʻano, ʻaʻole wau i manaʻo he lawa nā hōʻike e hōʻike ai e pono ke ʻai i nā ʻano hua like ʻole i nā wā like ʻole o kā mākou pōʻaiapuni," wahi a Dr. Ring.

ʻO ka hapa nui o nā noiʻi i hana ʻia ma nā ʻanoʻano i alakaʻi ʻia i nā holoholona e ʻai ana i nā ʻanoʻano i kēlā me kēia lā, ʻaʻole ma ke ʻano cyclical, i ʻōlelo ʻo ia. ʻO nā pōmaikaʻi o ka hua flax-ke kumu meaʻai nui loa o nā lignans-ʻo ia ka mea i aʻo nui ʻia i nā kānaka (i hōʻike ʻia e kōkua i ka hoʻolōʻihi ʻana i ka pae luteal a hoʻomaikaʻi paha i ka maʻamau o ka ovulation). Akā ʻo ka noiʻi ʻana e pili ana i ka hopena o ka paukena, ka sunflower a me nā kumulāʻau sesame ua kaupalena ʻia.

Hiki i nā hua ke hoʻopili i nā wahine like ʻole ma nā ʻano like ʻole, no laila paʻakikī ke wānana pololei i ka hopena, wahi a Kauka Ring. "ʻAʻole au i manaʻo he mea pōpilikia ka [holo kaʻa paikikala], akā ua ʻike wau i nā wahine e lawe i nā phytoestrogens a ma mua o ka hoʻoponopono ʻana, ua ʻoi aku ka maʻamau o kā lākou holo." (Pili: 10 mau kumu o nā wā kū ʻole)

ʻO Eden Fromberg, MD, kahi ob-gyn ma Holistic Gynecology New York, kahi i hōʻoia ʻia i ka papa i ka lāʻau holistic integrative. Hoʻohana ʻo ia i nā ʻanoʻano me kāna mau mea maʻi-akā pili mau me nā ʻano hana ʻē aʻe, e like me nā mea kanu, a me nā loliʻai a me nā ʻano nohona.

"Manaʻo wau ʻo ke kumumanaʻo ma hope o ke kaʻa kaʻa e hoʻomāhuahua i nā nuances a me nā paʻakikī o nā pōʻai kūlohelohe, nā pōʻai ʻole, a me nā ʻāpana o ka menstrual a me ka wahine ola pōʻai, a extrapolates ʻepekema kūpono i kahi ʻano like ʻole," wahi a Dr. Fromberg.

ʻAʻole ia e ʻōlelo i nā hua ʻaʻohe o nā pono olakino ʻē aʻe, ʻoiai inā ʻaʻole kākoʻo ʻepekema i ke ʻano paikikala. No ka laʻana, paipai pinepine ʻo Dr. Fromberg i nā hua fenugreek, ʻo ia kāna e ʻōlelo ai e hoʻololi i ka testosterone a me ke kō koko i ka wā e hoʻemi ana i ka menstrual cramps a me ka hoʻomaikaʻi ʻana i ka digestion.

Pono ʻoe e hoʻāʻo i ke kaʻa paikikala?

Inā loaʻa iā ʻoe ka manawa a makemake ʻoe e hana, ʻae ka poʻe loea ʻaʻole paha e hoʻopilikia iā ʻoe. Anecdotally, ua lohe ʻo Kauka Ring i nā wahine e ʻōlelo nei manaʻo lākou i ka holo kaʻa keke ʻana i mea e hōʻemi loa ai kā lākou mau hōʻailona PMS. Inā makemake ʻoe e hoʻomaka me kahi ala maʻamau, ʻōlelo ʻo ia iā ʻoe e ʻai e pili ana i hoʻokahi punetune o nā ʻanoʻano lepo i ka lā e kākoʻo i kou olakino holoʻokoʻa. A pono ʻoe e hoʻomanawanui; hiki iā ia ke lawe i kahi liʻiliʻi o ʻekolu mau mahina ma mua o ka ʻike ʻana i kekahi ʻano o ka hoʻomaikaʻi i kāu mau hōʻailona, ​​e like me nā mea hoʻokumu o ka wā ʻo Food Britt Martin lāua ʻo Jenn Kim.

Nui nā ala kūlohelohe ʻē aʻe e hōʻoluʻolu ai i nā hōʻailona PMS, e like me ka lawe ʻana i ka vitex agnus-castus (chasteberry), calcium, a i ʻole B6 supplements; a me ka hoʻāʻo ʻana i ka acupuncture, reflexology, a i ʻole yoga poses, wahi a Dr. Ring. ʻO ka ʻai ʻana i kahi papaʻai mea kanu-hiki ke hoʻopili kūlohelohe i nā ʻano hua olakino-kōkua pū kekahi e hōʻemi i ka PMS, hoʻohui ʻo ia.

"Lana koʻu manaʻo e nui ana nā noiʻi e pili ana i kēia i ka wā e hiki mai ana," wahi a Gingerich, ka mea i ʻōlelo ua nīnau aku ka nui o nā poʻe iā ia e pili ana. "Manaʻo wau ua ʻike nui ka poʻe i kēia manawa i nā hopena o kā lākou meaʻai a me nā mea e pili ana iā lākou ma [ko lākou mau kino], a ke ʻimi nei i nā ala e hana maʻamau ai i nā mea."

ʻO kekahi mea ʻē aʻe e hoʻomanaʻo inā hoʻomaka ʻoe i kahi ʻano ʻano kaumaha: Pono ʻoe e inu i ka wai ʻoi aku ka nui ma mua o ka mea maʻamau i mea e uku ai i ka fiber keu, wahi a Gingerich, a i ʻole e hoʻomanawanui i nā hopena (constipation ʻeha).

Nānā no