Lokuttan na iya zama matsala ga yawancin mu. Fara daga mugun yanayi da kuma kumburin rana kafin haila zuwa ciwon ciki da zubar jini mai yawa a cikin wadancan kwanaki biyar, babu kadan don fara'a. Duk da haka, ba dole ba ne ku sha wahala daga al'adar ku a cikin hazo mai zafi, mai zafi. Waɗannan magungunan gida suna da tasiri sosai wajen magance matsaloli iri-iri da kuma sa ziyarar Aunty Flo ta ɗan rage damuwa. Duk magungunan da za a ɗauka kawai akan shawarar likita.
Ciwon Kafin Haila
Menene PMS?
Dama kafin mu sami haila, akwai wasu canje-canje da ke faruwa ga jikinmu. Waɗannan canje-canjen suna farawa ne daga kusan mako guda kafin lokacin haila kuma suna ɓacewa tare da farkon haila. Wasu daga cikin alamomin jiki da mutum zai iya lura da su a wannan lokacin sun hada da kumburin ciki, ciwon ciki, nono mai laushi, yunwa, ciwon kai, ciwon tsoka, ciwon gabobi, kumburin hannaye da kafafu, pimples, kiba, Maƙarƙashiya ko gudawa. Alamomin motsin rai da za ku iya fuskanta sun haɗa da damuwa, damuwa, canjin yanayi, rashin barci, tashin hankali, hazo na hankali, gajiya.
Duk da yake ba duka mata ne ke samun waɗannan alamun ba, kusan kashi 75 cikin ɗari na mata suna ba da rahoton fuskantar wasu nau'ikan alamun PMS. Ba a san da yawa game da dalilin da yasa PMS ke faruwa ba, duk da haka, akwai yarjejeniya gaba ɗaya cewa yana da alaƙa da rashin daidaituwa na hormonal. Yana iya zama saboda yawan isrogen ko rashin daidaituwa a cikin rabon estrogen-progesterone. Waɗannan rashin daidaituwa suna shafar matakin serotonin wanda jikin ku ke samarwa. Sakamakon haka, kuna fama da baƙin ciki, canjin yanayi, tashin hankali da damuwa. PMS ya fi kowa a tsakanin matan da ke cikin shekaru 20-40.
Abubuwan da za su iya tsananta alamun PMS sun haɗa da shan taba, damuwa, rashin aiki, rashin isasshen barci da yawan sha'awar barasa, gishiri, nama mai ja, da sukari.
Maganin gida don ciwon kafin haila
Ku ci lafiya: Za a iya rage alamun PMS ɗin ku ta hanyar cin abinci mai kyau. A guji soyayyen abinci da tara kayan lambu da 'ya'yan itatuwa, kifi, kaji, hatsi gabaɗaya kamar oatmeal mai narkewa a hankali, sitaci, goro da ɗanyen iri maimakon. Tabbatar cewa kuna samun isasshen calcium daga tushe kamar kiwo, koren ganye, da kifi. Waɗannan abinci masu gina jiki masu ƙarfi za su kiyaye alamun PMS ɗin ku. Kar ka manta da hada da abinci mai arziki a cikin omega-3 fatty acids kamar kifi, man zaitun, alayyafo, sesame tsaba, kabewa, da sunflower tsaba.
Motsa jiki: Tabbatar cewa kuna aiki a cikin aƙalla mintuna 30 na motsa jiki a rana ta hanyar tafiya ko yoga ko duk wani aiki da kuke jin daɗi. Lura cewa an nuna rashin aiki don sa alamun PMS su yi muni. An nuna motsa jiki na motsa jiki don zama mafi tasiri wajen rage alamun PMS. Wadannan darussan suna sa ku saki endorphins mai kyau, suna taimaka muku sakin damuwa da damuwa da samun zagayawan jini yana tafiya jikin ku ta haka yana taimaka muku kawar da gubobi. Kada ku shagaltu da motsa jiki mai nauyi a lokacin hailar ku.
Ka guji gishiri, caffeine, da barasa: Yanke waɗancan kayan abinci a cikin abincin ku waɗanda ke ɗauke da ƙarin gishiri da yawa. Ka guji sake buga kofuna na kofi da yawa da tankawa akan barasa. Duk waɗannan samfuran an san su da cutar da alamun PMS. Idan kun kasance mai shan taba, wannan lokaci ne mai kyau don bugun gindi.
Samun isasshen barci da yanke damuwa: Ba za ku iya magance duk tashin hankalin da PMS ke kawowa tare da shi ba? Yi barci mai yawa. Rayuwa za ta zama kamar ba ta da kyau bayan kun sami isasshen ido rufe. Hakanan kuyi aiki akan rasa damuwa. Yi zuzzurfan tunani, aiwatar da numfashi mai cike da tunani da aiki don samun nutsuwa.
Sha shayin ganye: An nuna wasu nau'ikan shayi na ganye don ba da ɗan jin daɗi ga alamun PMS. Don shakatawa da damuwa da damuwa, sha wasu shayi na chamomile ko kirfa.
Chamomile kuma zai taimaka maka barci mafi kyau don haka sha wasu kafin ka kwanta.
A sha jiko na ginger don maƙarƙashiya da tashin zuciya.
Peppermint shayi yana da kyau wajen magance kumburi, rashin narkewar abinci da iskar gas na hanji.
Dandelion shayi yana taimakawa wajen kwantar da taushin nono don haka maye gurbin shayi da kofi na yau da kullun tare da wannan nau'in don sakamako mafi kyau. Dandelion shayi's diuretic Properties zai taimaka rage ruwa da.
Koren shayi na yau da kullun yana da kyau ga fata kuma zai taimaka rage ɓarnawar pimple a wannan lokacin.
Cin abinci mai arziki a cikin serotonin: Serotonin wani muhimmin sinadari ne kuma mai watsawa na jijiya wanda ke ba da gudummawa ga jin daɗin jin daɗinmu da farin ciki. Matakan Serotonin na iya tsomawa yayin PMS don haka kuna buƙatar haɓaka matakan ku ta hanyar cin abinci mai arzikin serotonin kamar avocados, dabino, gwanda, eggplants, abarba, da plantains. Haɓaka matakan serotonin ɗin ku zai taimaka bugun alamun kamar damuwa, damuwa da baƙin ciki.
Ƙara yawan adadin potassium: Potassium yana taimakawa ci gaba da kumburi, kumburi, riƙe ruwa da sauran alamun PMS a cikin rajistan. Ku ci abinci mai arziki a cikin potassium kamar ayaba, black currants, figs, dankali, albasa, broccoli da tumatir.
Black barkono da aloe vera: Wannan haɗin gwiwa ne mai ban mamaki wanda ke magance alamun kamar ciwon ciki, ciwon kai da ciwon baya. Sai kawai a ƙara ɗan ɗanɗano ɗanɗano mai ɗanɗano mai ɗanɗano zuwa ga cokali na aloe vera gel a sha sau uku a kullum
Vitamin B6: Tabbatar cewa kuna samun isasshen bitamin B6. Wannan bitamin wanda sau da yawa yana raguwa lokacin da kake jurewa PMS zai ba ku sauƙi daga ciki, sauyin yanayi, da ƙananan matakan serotonin. Sami bitamin B6 daga kari ko kayan abinci kamar kaza, madara, kifi, hatsi gabaɗaya, shinkafa launin ruwan kasa, wake, waken soya, koren ganyen goro da gyada.
Magungunan gida na ciwon haila
Ciwon haila da ciwon ciki (dysmenorrhea) gaskiya ne ga mata da yawa. Yawancin mu (tsakanin 50% zuwa 90%) suna fama da wani nau'i na rashin jin daɗi a cikinmu da ciwon baya yayin da muke haila. Wannan shi ne saboda a wannan lokacin, tsokoki na mahaifa suna yin kwangila don zubar da rufin mahaifa wanda hakan yakan haifar da ciwon ciki. Ana fitar da sinadarai da ake kira prostaglandins a lokacin da aka sami raguwa a cikin progesterone kafin fara al'ada. Wadannan prostaglandins suna haifar da ƙwayar tsoka na mahaifa wanda ke haifar da ciwo da ƙuƙwalwa. Wani lokaci, waɗannan ƙullun suna tare da tashin zuciya, amai, ciwon kai ko gudawa kuma.
Yayin da wasu mata kawai ke fuskantar rashin jin daɗi, wasu na iya fama da ciwo mai raɗaɗi. Wasu daga cikin dalilan da ke haifar da ciwo mai tsanani sun haɗa da lokuta masu nauyi fiye da na al'ada, kasancewa a ƙarƙashin shekaru 20, haɓakawa ko ƙwarewa ga prostaglandins, yin amfani da kulawar haihuwa da kuma endometriosis - rashin girma na nama a bangon mahaifa.
A tuntubi likita don ciwon ciki idan kuna fama da ciwo mai tsanani da zubar jini sosai. Kula da idan ciwon ku yana da muni sosai har yana tsoma baki tare da ayyukanku na yau da kullun kuma yana ƙaruwa akan lokaci. Shin magungunan OTC ba su da tasiri wajen rage raɗaɗin kuma shin waɗannan ƙullun wani sabon ci gaba ne?
Don ƙananan ciwon ciki da rashin jin daɗi na ciki, gwada waɗannan magungunan gida da aka gwada lokaci.
Ana shafa zafi: Wannan magani mai sauƙi na gida yana yiwuwa ya fi tasiri idan ya zo ga rage jin zafi a cikin ciki da ƙananan baya. Aiwatar da kwalbar ruwan zafi ko kushin dumama ko kuma kawai zafi tawul kuma shafa yankin da abin ya shafa don samun sauƙi cikin gaggawa. A hakikanin gaskiya wani bincike na 2012 kan mata masu shekaru 18 zuwa 30 ya gano cewa zazzabi mai zafi a 104 ° F (40 ° C) yana da tasiri kamar ibuprofen wajen kashe ciwon haila.
Tausa tare da muhimman mai: Wannan wani babban magani ne mai inganci. Yin tausa cikin ciki na tsawon mintuna 20 tare da wani muhimmin mai da aka diluted a cikin mai kamar almond ko kwakwa na iya rage radadin jinin al'ada. Ƙara digo na mahimmancin mai zuwa cokali na man mai ɗaukar kaya. A gaskiya ma, bincike ya nuna cewa tausa tare da mahimmancin mai yana da tasiri wajen rage ciwo mai tsanani da ke haifar da endometriosis. Mahimman mai waɗanda ke da fa'ida musamman ga irin wannan nau'in tausa mai raɗaɗi sune lavender, clary sage, da man marjoram.
Yi jima'i: Yana iya zama mai muni a gare ku amma amfanin yin jima'i a lokacin al'ada ya fi rashin ƙarfi. A haƙiƙa, wannan shine mafi kyawun maganin gida da aka taɓa samu-kyauta kuma yana cike da sakamako mai daɗi!
Don masu farawa, lokacin da kuke yin jima'i, haɓakar farji a cikin hanyar shiga yana rage zafi kuma yana ƙara ƙarfin jure zafin lokaci da kashi 75%. Kuma lokacin da kuka yi inzali, jijiyoyi ba sa sadar da kwanon lokacin zuwa kwakwalwar ku. A lokacin inzali kwakwalwa kuma tana fitar da masu isar da sakonni kamar dopamine, acetylcholine, nitric oxide, da serotonin da noradrenaline wanda ke sa mu ji daɗi kuma yana rage tunaninmu game da ciwon lokaci.
Orgasms kuma yana sa mahaifar ku ta taru ta yadda za ta yi gaggawa tare da zubar da bangon mahaifar ku. Wannan zai rage jinin haila kuma ya fitar da wasu mahadi kamar prostaglandins waɗanda ke haifar da ciwo da rashin jin daɗi.
Kula da abincin ku: Lokacin da kake cikin haila, ka guje wa abincin da zai sa kumburinka da riƙe ruwa ya fi muni. Ka nisanci abinci mai kitse, barasa, abubuwan sha, kafeyin da abinci mai gishiri. A ci abinci mai yawan fiber kamar gwanda, shinkafa launin ruwan kasa, gyada, almonds, tsaban kabewa, man zaitun da broccoli, kaza, kifi, da kayan lambu masu ganye, flaxseed, avocados, man gyada, prunes, chickpeas da ayaba.
Ganye: Wasu ganye suna da matukar amfani a gare ku lokacin da kuke cikin haila. Wadannan ganye suna da tasirin anti-mai kumburi da antispasmodic wanda ke rage raunin tsoka da zafi.
Yi waɗannan teas na ganye wani ɓangare na tsarin mulkin ku a lokacin al'ada: shayi na chamomile don kawar da spass na tsoka da shakatawa; Fennel tsaba don jin zafi; kirfa don rage zubar jini, zafi, tashin zuciya, da amai; Ginger don rage radadi—binciken da aka yi wa mata 92 masu yawan zubar jinin al’ada ya nuna cewa shan ginger a kullum zai taimaka wajen rage yawan jinin da ke zubarwa a lokacin haila; pycnogenol don ciwon lokaci; dill don ciwon haila; curcumin, wani fili a cikin turmeric, don taimako daga alamun PMS.
Ruwa: Kada ka bari kanka ya bushe kuma ka sha ruwa mai yawa a lokacin al'ada don bugun ruwa. Shan ruwan zai hana kumburi. Shafa ruwan dumi don kwantar da ciwon ciki. Ku ci abinci tare da ruwa mai yawa kamar letas, seleri, cucumbers, kankana, da berries.
Motsa jiki: Yayin da yawan motsa jiki mai nauyi ba abu ne mai kyau ba, ya kamata ku yi motsa jiki mai sauƙi kamar yoga don sakin endorphins mai raɗaɗi. Bincike ya nuna cewa yoga yana fitowa kamar cobra, cat, da kifi suna rage zafin lokaci sosai. Yi yoga na minti 35, kwana biyar a mako don mafi kyawun ma'aunin hormone.
Gwada karkatar da ƙashin ƙugu. Ka kwanta a bayanka tare da durƙusa gwiwoyi kuma ƙafafunka a kwance. Matsa tsokoki na ciki da glutes kuma a hankali ɗaga ƙashin ku zuwa sama daga ƙasa. Tabbatar cewa an danna ƙananan baya zuwa ƙasa. Riƙe matsayin na ɗan daƙiƙa kaɗan, ƙasa a hankali kuma maimaita. Wannan zai rage maƙarƙashiya da yawa.
Ƙara yawan bitamin: Nazarin ya nuna cewa rashin bitamin D na iya haifar da rashin lokaci. An nuna abubuwan da ake amfani da su na bitamin D suna da tasiri a magance alamun PCOS kuma. Samun isasshen hasken rana ko ɗaukar kari bisa shawarar likitan ku.
Sha apple cider vinegar: Wannan tauraro a cikin magungunan gida yana da tasiri akan matsalolin haila shima. Wani bincike na 2013 ya nuna cewa matan da suka sha 15 ml na apple cider vinegar kowace rana sun nuna gagarumin ci gaba a cikin alamun PCOS da kuma hawan hawan haila. Tsarma apple cider vinegar a cikin ruwa kadan kafin cinyewa.
Maganin Ayurvedic don matsalolin haila
Massage tare da man sesame: Man Sesame yana da wadata a cikin linoleic acid wanda ke da kaddarorin anti-inflammatory da antioxidant Properties. Massage a cikin ku don sakamako mafi kyau.
Fenugreek tsaba: A jika tsaban fenugreek a cikin ruwa na tsawon awanni 12 sannan a sha ruwan domin samun sauki daga ciwon haila.
Ginger da barkono baƙar fata: A tafasa busasshen ginger kadan a ruwa sai a zuba bakar barkono a ciki. Sha wannan maganin zuwa ƙananan matakan prostaglandins kuma don haka rage zafin lokaci. Hakanan yana ba ku kuzari kuma yana yaƙar fague.
Ciwon cumin: A tafasa 'ya'yan cumin a cikin ruwa, sanyi kuma a sha ragi don jin zafi. Cumin yana da anti-spasmodic da anti-mai kumburi Properties.
Basil da thyme: Basil yana dauke da sinadarin caffeic acid wanda ke da tasirin rage zafi. Thyme wani ganye ne mai arziki a cikin caffeic acid. A yi shayi ta hanyar zuba ganyen thyme ko ganyen Basil cokali 2 a cikin ruwan tafasasshen fam guda. Da zarar ya huce har ya kai ga zafin daki sai a sha domin samun sauki daga ciwon haila.
