Menopause Troubles: Dealing nrog Common Issues Head-On
Menopause yog ib qho nyuaj tshaj plaws ntawm tus poj niam lub neej, uas pib thaum tsis muaj kev coj khaub ncaws li kaum ob lub hlis. Qhov kawg ntawm koj kev coj khaub ncaws yog qhov pib ntawm menopause. Lub sijhawm rau kev mob ntshav qab zib yog nyob nruab nrab ntawm 45 thiab 55 xyoo. Tab sis, qhov nruab nrab feem ntau cov poj niam hauv Tebchaws Meskas muaj kev mob ntshav qab zib thaum lawv muaj hnub nyoog 51 xyoos.
Cov tsos mob pib tshwm sim ua ntej, uas yog lub sijhawm perimenopause, uas feem ntau tshwm sim thaum cov poj niam muaj hnub nyoog 40-44 xyoo.
Cov teeb meem tseem ceeb hauv kev mob ntshav qab zib yog nyob rau hauv kev tswj cov tsos mob uas cuam tshuam rau peb lub cev thiab lub siab lub ntsws kom tag nrho.
Cov tsos mob tshwm sim dab tsi yog poj niam dhau los thaum cev xeeb tub?
Qhov laj thawj tseem ceeb vim li cas cov poj niam ntsib tag nrho cov tsos mob ntawm cov poj niam cev xeeb tub yog vim muaj cov tshuaj estrogen tsawg. Cov tshuaj estrogens tsis yog tsuas yog pab txhawb kev yug me nyuam xwb tab sis muaj ntau ntau lwm yam haujlwm zoo li. Nws muaj kev cuam tshuam loj rau lwm cov kab ke xws li cov hlab plawv, lub paj hlwb, lub cev pob txha, thiab lwm yam.
Tias yog vim li cas thaum lub zes qe menyuam tso qe tsawg dua thiab tsim cov tshuaj estrogen tsawg nyob rau theem perimenopause, tag nrho lwm cov tshuab tau cuam tshuam [2]. Kom tau txais cov ntsiab lus tseem ceeb ntawm cov tsos mob ntawm menopause, Tsuas yog Menopause yuav pab tau koj zoo dua.
Kub Flashes
Kub flashes yog qhov feem ntau ntawm tag nrho cov tsos mob menopausal. Nyob ib ncig ntawm 75% ntawm cov poj niam muaj kub flashes nyob rau hauv lub sij hawm hloov pauv, thaum lub sij hawm cev xeeb tub, thiab txawm tias tom qab menopause. Thaum lub sijhawm kub kub, cov poj niam yuav muaj kev sov siab tam sim ntawd hauv lawv lub caj dab, hauv siab, thiab lub ntsej muag. Kub flashes tseem tuaj yeem ua rau tawm hws. Txhua ntu yuav siv sijhawm li ib lossis ob feeb. Txawm hais tias qee zaum nws yuav ncua mus rau tsib feeb thiab.
Hmo Ntuj Kev Tawm Tsam
Hmo ntuj tawm hws yog qhov txuas ntxiv ntawm kub flashes. Cov cua kub ntau dhau ua rau lub cev tawm hws mus rau qhov uas koj cov ntaub pua txaj thiab khaub ncaws hmo ntuj tuaj yeem ntub dej. Ntxiv mus, thaum kub flashes feem ntau tshwm sim thaum hmo ntuj, nws yog hu ua hmo ntuj sweats thiab.
Vaginal Dryness
Estrogen plays lub luag haujlwm tseem ceeb hauv kev ua kom qhov chaw mos elastic, lubricant, thiab tuab thiab. Yog li, thaum muaj kev txo qis hauv cov tshuaj estrogen, cov phab ntsa hauv qhov chaw mos tau nyias. Lawv tuaj yeem ua rau mob thiab qhuav thiab. Qhov no ua rau khaus thiab khaus khaus, ua rau nws qhuav.
Nyhav Nyuaj
Kev hloov pauv ntawm cov tshuaj estrogen ua rau muaj cov calories ntxiv, feem ntau nyob ib ncig ntawm koj lub plab, ua rau nws bulge. Ua lub neej tsis zoo ces yuav ua rau tej yam tsis zoo. Nws tuaj yeem ua rau koj raug mob ntshav qab zib, kab mob plawv, thiab lwm yam teeb meem kev noj qab haus huv ib yam nkaus.
Lub mis puv
Estrogens yog lub luag haujlwm rau hydration thiab elasticity ntawm ob lub mis. Kev poob rau hauv lawv cov qib ua rau cov qog mammary ntsws. Tsis xav tsis thoob lub mis poob lawv firmness thiab zoo, attaining ib tug sagging tsos.
Cov tawv nqaij qhuav
Sebum plays lub luag haujlwm tseem ceeb hauv lubricating ntawm daim tawv nqaij, tiv thaiv nws los ntawm ya raws [9]. Collagen, ntawm qhov tod tes, pab kom cov tawv nqaij noj qab haus huv thiab plump, tiv thaiv nws los ntawm sagging [10]. Estrogen plays lub luag haujlwm tseem ceeb hauv kev tswj xyuas sebum thiab collagen cov ntsiab lus.
Thaum muaj kev poob qis hauv cov tshuaj estrogen, sebum ntau lawm qeeb, thiab muaj collagen poob ib yam. Tag nrho cov no ua rau daim tawv nqaij flaky, khaus, thiab qhuav. Cov tawv nqaij poob nws elasticity ib yam nkaus, muab nws wrinkled tsos.
Nyias Cov Plaub Hau
Cov tshuaj estrogen qis ua rau muaj qhov shrinkage hauv cov hauv paus plaub hau, uas ua rau cov plaub hau zoo li nyias thiab zoo. Cov poj niam uas dhau los ntawm cov plaub hau poob thaum cev xeeb tub yuav ua rau cov plaub hau poob sai dua. Thaum lawv cov plaub hau yuav loj hlob qeeb qeeb.
Teeb meem hauv hlwb thiab kev xav
Nws yog ib qho mob uas ib tug neeg poob siab thiab ua kom pom tseeb, tau yooj yim cuam tshuam. Cov tshuaj estrogen qis yuav tsum yog lub luag haujlwm tseem ceeb rau tus mob no. 2/3rds ntawm cov poj niam cov pej xeem ntsib teeb meem concentration thaum lub sij hawm cev xeeb tub.
Yuav Ua Li Cas Nrog Cov Teebmeem Menopause?
Thaum lub neej tau cuam tshuam kev sib tw ntawm koj lub npe ntawm lub cev tsis muaj zog, koj yuav tsum tau tawm tsam nws ua siab loj es tsis xa mus rau nws. Nov yog qee cov lus qhia:
Kub flashes thiab hmo ntuj Sweats
Txhawm rau txo cov xwm txheej kub kub thiab hws hmo ntuj, ntawm no yog txhua yam koj tuaj yeem ua:
- Khaws ib lub taub dej txias ntawm koj lub txaj. Haus nws hauv sips thaum koj paub tias koj tab tom yuav muaj qhov tshwm sim ntawm kub kub.
- Hnav khaub ncaws breathable thiab xoob-fitting thaum pw. Yog tias koj chav txias txias, ces koj tuaj yeem xav txog kev hnav khaub ncaws hauv cov khaubncaws sab nraud povtseg.
- Cov khoom noj ntsim, haus luam yeeb, cawv, thiab caffeine yog txhua yam ua rau kub kub. Zam lawv. Hloov chaw, xyuas kom koj cov khoom noj muaj ntau cov txiv hmab txiv ntoo thiab zaub.
Vaginal Dryness
Qhov chaw mos qhuav tuaj nyob rau hauv txoj kev ntawm koj lub neej kev sib deev thiab kuj ua rau koj xav tias tsis xis nyob heev. Nov yog qhov koj tuaj yeem ua tau:
- Qhov chaw mos moisturizers, thaum siv rau hauv qhov chaw mos ntau zaus, yuav pab ua kom lub plab ntawm qhov chaw mos noj qab nyob zoo.
- Kev siv cov roj nplua nyeem ua ntej kev sib deev yuav pab txo qis qhov tsis xis nyob uas koj tuaj yeem ntsib thaum sib deev, tshwj xeeb tshaj yog tias koj muaj qhov chaw mos qhuav.
Cov tawv nqaij qhuav
Thaum koj muaj tawv nqaij qhuav heev thiab khaus khaus, ntawm no yog qhov koj tuaj yeem ua kom nws moisturized.
- Tshem tawm cov xab npum, vim qhov ntawd ua rau daim tawv nqaij qhuav dhau. Hloov chaw, ntxuav koj lub cev nrog tshuaj ntxuav me me.
- Moisturize koj cov tawv nqaij zoo tom qab da dej thiab tseem nyob rau lwm lub sijhawm ntawm hnub, tshwj xeeb tshaj yog tias koj cov tawv nqaij zoo li qhuav.
- Noj qab nyob zoo thiab ua kom koj tus kheej hydrated.
- Yog tias tsis muaj kev kho mob ua haujlwm, koj tuaj yeem tiv tauj nrog tus kws kho mob dermatologist uas tuaj yeem pom zoo cov tshuaj tiv thaiv kab mob thiab tshuaj tiv thaiv khaus khaus.
Nyias Cov Plaub Hau
Yog tias koj pom koj cov plaub hau loj hlob ntau dhau mus rau qhov uas koj cov tawv taub hau pom, ntawm no yog ob peb lub tswv yim zoo:
- Ua kom noj qab haus huv ntawm cov txiv hmab txiv ntoo, cov nplej tag nrho, thiab zaub. Tsis tas li ntawd, haus dej tshuaj yej ntsuab, thiab noj cov tshuaj folic acid thiab vitamin B6 rau kev kho cov plaub hau kev loj hlob.
- Nyob deb ntawm cov hlau ncaj thiab cov tshuab ziab plaub hau kom tsis txhob tawg ntawm cov plaub hau.
Hlwb Lub Hlav
Yog tias nco txog tej yam uas dhau los ua ib txoj haujlwm nyuaj, qhov tseeb, ntawm no yog qhov koj tuaj yeem ua tau kom ua tau zoo dua.
- Txhim kho koj lub peev xwm xav tau los ntawm kev koom nrog cov haujlwm tshiab thiab nyuaj. Nws tuaj yeem suav nrog txhua yam xws li daws lub voos xwmfab, ua si chess, thiab lwm yam.
- Ntxiv txiv hmab txiv ntoo thiab zaub ntxiv rau koj cov zaub mov kom ntxiv dag zog rau koj lub hlwb.
Weigh Gain
Yuav kom tswj tau koj qhov hnyav, uas feem ntau yog nce thaum lub sij hawm cev xeeb tub, ntawm no yog qhov koj yuav tsum sim:
- Koom koj tus kheej hauv kev tawm dag zog lub cev. Cov no yuav tsum suav nrog kev cob qhia lub zog thiab kev tawm dag zog aerobic.
- Koj yuav tsum txiav koj cov calorie kom tsawg thiab tsom mus rau cov khoom noj uas tswj koj qhov hnyav. Nrhiav kev noj qab nyob zoo.
xaus
Feem ntau ntawm cov tsos mob ntawm menopausal tej zaum yuav, nyob rau nruab nrab nyob rau hauv li plaub xyoos. Txawm li cas los xij, qee tus poj niam yuav ntsib nws ntev dua. Muaj ntau nyob ntawm koj txoj kev ua neej thiab kev noj qab haus huv tag nrho. Thaum koj noj qab nyob zoo thiab muaj lub siab zoo, koj yuav xav tias zoo dua.