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Idan kun gaji da 'yan kwanaki kafin al'adar ku, ba ku kadai ba. Gajiya ita ce ɗayan mafi yawan alamun cututtukan premenstrual syndrome (PMS) kuma ya zama ruwan dare ga yawancin mata suna fuskantar gajiya 'yan kwanaki kaɗan kafin lokacinsu. Amma da yawa suna kuskure shi don lalaci, jin ƙasƙanci ko janyewar zamantakewa [1] [biyu] .
Jin kasala na iya zama da wahala a gare ka ka gudanar da ayyukanka na yau da kullun wani lokaci kuma zai iya zama matsananci wanda zai iya kawo cikas ga aikin makaranta ko ofis ko sauran ayyukan da kake so.
kunshin fuskar gwanda na fatar mai maiko
Sauran cututtukan PMS na iya kasancewa tare da gajiya kamar kumburin ciki, canjin yanayi, taushin nono, maƙarƙashiya, ciwon kai, damuwa, tashin hankali da canjin abinci [1] .
Abu ne wanda yake daidai don jin kasala kafin lokaci, amma idan yawan gajiya yana tare da motsin rai kamar fushi, tsawaita kuka, baƙin ciki da jin ƙima zai iya zama alama ce ta rashin aikin dysphoric na premenstrual (PMDD), mai tsananin nau'in PMS.
A cikin wannan labarin, za mu bayyana abin da ke haifar da gajiya kafin lokaci da 'yan dubaru don magance ta.
Dalilan Da Suke Sa Gajiya Ga Zamani
Gajiya kafin wani lokaci an danganta ta da rashin serotonin, mai ba da izinin jijiyoyin jiki wanda ke taimakawa daidaita yanayin ku. Nazarin ya nuna cewa serotonin yana da alaƙa da gajiya saboda tasirin sa akan bacci, bacci da kasala. Kafin lokacinka ya fara, matakan serotonin na iya canzawa kuma wannan na iya haifar da raguwar matakan ƙarfin ku, wanda kuma yana da tasiri akan yanayin ku. Hakanan, rashin bacci na iya haifar da gajiya saboda karuwar wasu alamun PMS kamar ciwon kai, kumburin ciki da hauhawar zafin jiki wanda zai iya faruwa da dare [3] [4] .
Kodayake abu ne na al'ada don jin kasala kafin lokacin al'adar, amma baza ku iya gudanar da ayyukanku na yau da kullun cikin sauki ba. Don haka, mun lissafa nasihun da zasu taimaka wajen yakar gajiyar lokacinku.
Nasihohi Don Yakin Rabin Gabanku Na Zamani
1. Kiyaye jikinka ruwa
Yana da mahimmanci ka sanya jikinka ruwa sosai domin hakan zai sa ka ji kasala kuma ka sanya jikinka a sanyaye. Idan jikinku ya bushe za ku kara jin gajiya da bacci kuma hakan na iya tsananta muku alamun PMS. Yi ƙoƙarin shan akalla gilashin ruwa takwas a kowace rana [5] .
2. Cin abinci mai kyau
Yana da mahimmanci ku ci abinci mai kyau wanda ya haɗa da yalwa da fruitsa fruitsan itace, kayan lambu da hatsi don samar muku da ingantaccen ƙarfi. Ku ci abinci kamar ayaba, kifi mai mai, shinkafa mai kaza, dankali mai zaki, apples, quinoa, oatmeal, yogurt da cakulan cakulan saboda suna da wadataccen bitamin B, baƙin ƙarfe, manganese, potassium da sauran muhimman abubuwan gina jiki da kuma antioxidants. Cinye waɗannan abincin zai taimaka haɓaka ƙarfin kuzarin ku [6] [7] .
3. Motsa jiki yau da kullun
Wani binciken da aka buga a cikin Journal of Obstetrics and Gynecology ya gano cewa yin matsakaicin adadin motsa jiki na motsa jiki na iya taimakawa rage gajiya, inganta natsuwa da kuma rage mafi yawan alamomin premenstrual [8] .
4. Gwada wasu dabarun shakatawa
Don haɓaka matakan kuzarin ku kuna iya ƙoƙarin yin wasu fasahohin shakatawa kamar motsa jiki mai zurfi, yoga da tunani. Wani binciken ya gano cewa yin yoga zai iya taimakawa rage alamun PMS ciki har da gajiya [9] .
5. Ka sanya dakin kwanan ka a sanyaye
Don taimaka maka bacci mai daɗi da dare, kana buƙatar sanya ɗakin kwanan ka sanyi. Nazarin ya ruwaito cewa zafin jikinku ya fara sauka dama kafin kuyi bacci kuma wannan yana taimakawa wajen yin saurin bacci. Yin bacci a cikin ɗaki mai sanyi zai taimaka wajan sauke zafin jikinka da kuma taimakawa jikinka yayi sanyi ta halitta, saboda haka taimaka maka yin saurin bacci [10] [goma sha] .
6. Kula da lafiya lokacin kwanciya
Yana da mahimmanci ka ƙirƙiri tsarin kwanciya mai kyau fewan kwanaki kaɗan kafin lokacinka ya fara. Mata da yawa suna fuskantar gajiya, sauyin yanayi, kumburin ciki, da ciwon kai a cikin kwanakin da suka kai ga lokaci. Don taimakawa sauƙaƙe waɗannan alamun PMS, zaka iya yin wanka mai annashuwa kafin lokacin bacci, tafi bacci da wuri, ka guji cin abinci mai yawa kafin kwanciya ka iyakance lokacin allo naka aƙalla awa ɗaya kafin lokacin kwanciya.
Lura: Biyan wadannan bayanai da muka ambata zasu iya taimakawa wajen kara karfin kuzarin ku da kuma rage kasala. Koyaya, idan har yanzu kuna jin gajiya kuma ba ku iya gudanar da ayyukanku na yau da kullun, ya kamata ku nemi likita kuma ku duba kanku game da PMDD. Yin maganin PMDD na iya taimakawa rage alamun ka, gami da gajiya.
Tambayoyi gama gari
Q. Yaya zan iya dakatar da gajiya ta PMS?
aski a gaba ga 'yan mata
ZUWA . Ku ci abinci mai kyau, ku motsa jiki yau da kullun, ku sha ruwa da yawa, ku kwantar da dakunan kwanan ku kuma ku kula da tsarin kwanciya lafiya.
Q. Shin gajiya alama ce ta ciki ko PMS?
ZUWA. Gajiya alama ce ta gama gari na PMS kuma yana da yawa a farkon matakan ciki kuma. Koyaya, yawan gajiya gabaɗaya yana tafiya da zarar lokacinku ya fara.
Q. Menene zai faru mako kafin lokacin al'adar ku?
ZUWA. Kuna iya fuskantar alamun PMS kamar su ciwon kai, kumburin ciki, damuwa, tashin hankali da sauyin yanayi a cikin kwanakin da zasu kai lokacinku.
Q. Shin PMS na iya sa ku fushi?
ZUWA. Haka ne, PMS na iya sa ku mai da hankali da fushi.
