Izinkinga Zokunqamuka kokuya esikhathini: Ukubhekana Nezinkinga Ezivamile

Ukunqamuka kokuya esikhathini kungesinye sezigaba eziyinselele kakhulu empilweni yowesifazane, esiqala lapho kungabikho ukuya esikhathini izinyanga eziphelele eziyishumi nambili. Ukuphela komjikelezo wakho wokuya esikhathini kuphawula ukuqala kokunqamuka kokuya esikhathini. Isikhathi sokunqamuka kokuya esikhathini siphakathi kweminyaka engama-45 nengama-55. Kodwa, ngokwesilinganiso abesifazane abaningi e-United States baba nokunqamuka kokuya esikhathini lapho sebeneminyaka engaba ngu-51 ubudala. 

Izimpawu ziqala ukubonakala ngaphambi kwesikhathi, okuyisigaba se-perimenopause, esenzeka kakhulu lapho abesifazane beneminyaka engama-40-44 ubudala.

Izinselele ezinkulu ekunqamukeni kokuya esikhathini zisekulawuleni izimpawu ezithinta umzimba wethu nesimo somqondo ngokugcwele.

Yiziphi Izimpawu Ezivamile Abesifazane Ababhekana Nazo Ngesikhathi Sokunqamuka Kwesikhathi? 

Isizathu esikhulu esenza abesifazane babhekane nezimpawu eziningi zokunqamuka kokuya esikhathini kungenxa yamazinga aphansi e-estrogen. Ama-Estrogen awagcini nje ukufaka isandla ekukhiqizeni kabusha kodwa aneminye imisebenzi eminingi. Kunomthelela omkhulu kwezinye izinhlelo kanye nesistimu yenhliziyo, isimiso sezinzwa, isimiso samathambo, njalonjalo. 

Kungakho lapho ama-ovari ekhulula inani elincane lamaqanda futhi akhiqize amazinga aphansi e-estrogen esigabeni sokunqamuka kokuya esikhathini, zonke ezinye izinhlelo ziyathinteka [2]. Ukuze uthole imininingwane ecacile ngezimpawu zokunqamuka kokuya esikhathini, Ukunqamuka kokuya esikhathini izokusiza kangcono. 

Izibani Ezishisayo

Ukushisa okushisayo yizona ezivame kakhulu kuzo zonke izimpawu zokunqamuka kokuya esikhathini. Cishe u-75% wabesifazane uba nokushisa okushisayo esigabeni soshintsho, ngesikhathi sokunqamuka kokuya esikhathini, ngisho nangemva kokunqamuka kokuya esikhathini. Phakathi nesiqephu sokushisa okushisayo, abesifazane bazothola ukufudumala kungazelelwe entanyeni, esifubeni nasebusweni. Ukushisa kungase kufinyelele umvuthwandaba ngokujuluka. Isiqephu ngasinye sithatha umzuzu owodwa noma emibili. Nakuba ngezinye izikhathi kungase kuqhubeke imizuzu emihlanu futhi. 

Izithukuthuku Zasebusuku

Izithukuthuku zasebusuku ziyisandiso sokushisa okushisayo. Ukushisa ngokweqile kubangela umzimba ukuba ujuluke kangangokuthi ishidi lakho lombhede nezingubo zasebusuku zingase zicwile. Ngaphezu kwalokho, lapho ukushisa okushisayo kwenzeka kakhulu ebusuku, kubizwa nangokuthi izithukuthuku zasebusuku.

Ukoma kwesitho sangasese sowesifazane

I-Estrogen idlala indima ebalulekile ekwenzeni isitho sangasese sowesifazane sangasese sinwebeka, sithambe, futhi sijiye. Ngakho-ke, lapho amazinga e-estrogen encipha, izindonga zesitho sangasese sowesifazane ziba mncane. Angase avuvuke futhi ome futhi. Lokhu kubangela ukulunywa nokucasuka, kuyenze yome. 

Ukutholakala kwesisindo

Ukushintshashintsha kwamazinga e-estrogen kuholela ekwengezweni kwama-calories engeziwe, ikakhulukazi eduze kwesisu sakho, okusenza siqhume. Ukuhola indlela yokuphila engenampilo kungase kwenze izinto zibe zimbi nakakhulu. Kungakubeka engcupheni yesifo sikashukela, isifo senhliziyo, nezinye izinkinga zempilo futhi. 

Ukugcwala Kwebele

Ama-Estrogens anesibopho sokugeleza kwamanzi nokunwebeka kwamabele. Ukucwiliswa emazingeni azo kubangela ukuthi izindlala zebele zinciphe. Akumangalisi ukuthi amabele elahlekelwa ukuqina nokuma kwawo, abukeka ehlehla.  

Isikhumba Esomile

I-Sebum idlala indima ebalulekile ekugcobiseni isikhumba, isivikele kumswakama [9]. I-collagen, ngakolunye uhlangothi, isiza ukugcina isikhumba sinempilo futhi sigcwele, ivimbele ukuthi singagxumeki [10]. I-Estrogen idlala indima ebalulekile ekugcineni ukukhiqizwa kwe-sebum ne-collagen okuqukethwe. 

Uma amazinga e-estrogen ehla, ukukhiqizwa kwe-sebum kuyehla, futhi kukhona nokulahleka kwe-collagen. Konke lokhu kwenza isikhumba sibe buthakathaka, silume, futhi some. Isikhumba silahlekelwa ukunwebeka kwaso futhi, kusenza sibonakale sishwabene. 

Izinwele Ezizacile

Amazinga e-estrogen aphansi aholela ekuncipheni kwezimpande zezinwele, okwenza izinwele zibonakale zizincane futhi zizinhle. Abesifazane abalahlekelwa izinwele ekunqamukeni kokuya esikhathini bazobhekana nokuwa kwezinwele ngesivinini esisheshayo. Ngenkathi izinwele zabo zizokhula ngesivinini esincane. 

Inkungu yobuchopho kanye nezinkinga zokugxila

Kuyisimo lapho othile elahlekelwa ukugxilisa ingqondo nokugxila, aphazamiseke kalula. Amazinga e-estrogen aphansi kufanele abe nesibopho ngokuyinhloko salesi simo. 2/3rds wabantu besifazane baba nezinkinga zokugxilisa ingqondo ngesikhathi sokunqamuka kokuya esikhathini.

Ungabhekana Kanjani Nezinkinga Zokunqamuka kokuya esikhathini? 

Lapho impilo ikuphonsele inselelo egameni lokunqamuka kokuya esikhathini, kufanele ulwe nayo ngesibindi kunokuzithoba kuyo. Nawa amanye amathiphu: 

Ama-Hot Flashes kanye Nokujuluka Kwasebusuku

Ukuze unciphise izimo zokushisa nokujuluka ebusuku, nakhu konke ongakwenza: 

  • Gcina ujeke wamanzi apholile eduze kombhede wakho. Yiphuze ngokuphuza lapho uzwa ukuthi usuzoba nesiqephu sokushisa okushisayo.
  • Gqoka izingubo eziphefumulayo nezingalingani ngesikhathi sokulala. Uma igumbi lakho libanda, ungacabangela ukugqoka izendlalelo. 
  • Ukudla okubabayo, ugwayi, utshwala, ne-caffeine konke kuyimbangela yokushisa. Zigweme. Kunalokho, qiniseka ukuthi ukudla kwakho kunezithelo nemifino eminingi enempilo.  

Ukoma kwesitho sangasese sowesifazane

Ukoma kwesitho sangasese sowesifazane kuza endleleni yempilo yakho yocansi futhi kukwenza uzizwe ungakhululekile neze. Nakhu ongakwenza: 

  • Izinto zokuthambisa esithweni sangasese sangasese, uma zigcotshwa ngaphakathi esithweni sangasese njalo, zizosiza ukugcina ulwelwesi lwesitho sangasese sowesifazane lunempilo. 
  • Ukugcoba izinto zokuthambisa ngaphambi kokuya ocansini kusiza ekwehliseni ukungakhululeki ongakuzwa ngesikhathi socansi, ikakhulukazi uma ukoma kwesitho sangasese sowesifazane. 

Isikhumba Esomile

Uma unesikhumba esome kakhulu futhi esilumayo, nakhu ongakwenza ukuze usigcine simanzi. 

  • Yeqa insipho, ngoba lokho kwenza isikhumba some kakhulu. Kunalokho, geza umzimba wakho ngesihlanzi esithambile. 
  • Gcoba isikhumba sakho kahle ngemva kokugeza futhi nangezinye izikhathi zosuku, ikakhulukazi uma isikhumba sakho sibonakala somile. 
  • Yidla okunempilo futhi uzigcine umanzi. 
  • Uma amakhambi engasebenzi, ungathintana nodokotela wesikhumba ongancoma ama-antihistamine nama-anti-itch creams. 

Izinwele Ezizacile

Uma uthola izinwele zakho zikhula zizacile ngokweqile kuze kube yilapho isikhumba sakho sekhanda sibonakala, nanka amathiphu ambalwa awusizo: 

  • Gcina ukudla okunempilo kwezithelo, okusanhlamvu, nemifino. Futhi, phuza itiye eliluhlaza, futhi uthathe i-folic acid ne-vitamin B6 supplements ukuze ubuyisele ukukhula kwezinwele. 
  • Hlukana nama-ayina okuqondisayo nokomisa izinwele ukuze uvimbele ukuphuka kwezinwele. 

Inkungu Brain

Uma ukukhumbula izinto kuba umsebenzi okhathazayo, ngempela, nakhu ongakwenza ukuze wenze izinto zibe ngcono. 

  • Thuthukisa amandla akho okucabanga ngokuzibandakanya emisebenzini emisha nenselele. Kungase kuhlanganise noma yini efana nokuxazulula ikhiyubhu yephazili, ukudlala i-chess, nokunye. 
  • Engeza izithelo nemifino eyengeziwe ekudleni kwakho ukuze uqinise impilo yobuchopho bakho. 

Kala Gain

Ukuze ugcine isisindo sakho silawula, esikhula kakhulu ngesikhathi sokunqamuka kokuya esikhathini, nakhu okufanele uzame: 

  • Zibandakanye nokuzivocavoca umzimba. Lokhu kufanele kufake ukuqeqeshwa kwamandla nokuzivocavoca kwe-aerobic.
  • Udinga ukunciphisa ukudla kwakho kwekhalori futhi ugxile ekudleni okulawula isisindo sakho. Thola ezinye ezinempilo engcono. 

Isiphetho 

Iningi lezimpawu zokunqamuka kokuya esikhathini, ngokwesilinganiso, zingahlala cishe iminyaka emine. Kodwa, abanye besifazane bangase bakuzwe isikhathi eside. Okuningi kuncike endleleni yakho yokuphila kanye nenhlalakahle jikelele. Uma udla ukudla okunempilo futhi unesimo sengqondo esihle, uzozizwa ungcono kakhulu.

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