Alamomin Menopause - Me ke Faruwa da Menopause?

Menopause wani sauyi ne na halitta wanda lokacin ovulation mata ya ƙare. Ga yawancin mata, shekarun hailar yana cikin ƙarshen 40s ko farkon 50s. Alamun ciwon haila yakan wuce na shekaru da yawa. A wannan lokacin, aƙalla kashi biyu bisa uku na mata suna fuskantar alamun bayyanar al'ada. Alamomin haila sun haɗa da walƙiya mai zafi, gumi na dare, canjin yanayi, bacin rai da gajiya located.

Har ila yau, a cikin wannan lokacin, mata suna cikin haɗari da cututtuka daban-daban kamar kashi kashi, kiba, cututtukan zuciya da ciwon sukari. Mata da yawa suna ƙoƙari su sauƙaƙa alamun alamun ta amfani da ƙari na halitta. 

Wannan lokacin lokaci ne na tsaka-tsaki a rayuwar mata, na alheri ko mara kyau. Shi ya sa akwai abubuwa da yawa da za a sani game da menopause. A cikin labarinmu, mun yi bayani game da menopause a duk cikakkun bayanai.

Menene Menopause?

Akwai lokuta hudu na canjin hormonal da ke faruwa a lokacin rayuwar mace.

Premenopause: Wannan lokacin shine lokacin haihuwa na mata. Yana farawa a lokacin balaga - lokacin daga farkon zuwa ƙarshen haila na farko. Wannan lokaci yana ɗaukar kimanin shekaru 30-40.

Perimenopause: A zahiri yana nufin kafin menopause. A wannan lokacin, matakan estrogen sun zama mara kyau kuma matakan progesterone sun ragu. Mace za ta iya shiga wannan lokacin a kowane lokaci daga tsakiyar shekarunta 30 zuwa farkon 50s. Koyaya, ana ganin wannan canji a cikin 40s kuma yana ɗaukar shekaru 4-11. Alamomin sa sune:

• zafi mai zafi

• Rashin bacci

• Canjin yanayin haila

• Ciwon kai

• Canje-canjen yanayi, kamar baƙin ciki, damuwa, da fushi.
• Samun nauyi

Menopause: Wannan lokacin yana faruwa ne lokacin da mace ba ta yi al'ada ba har tsawon watanni 12. Matsakaicin shekarun menopause shine 51. Har sai lokacin, ana daukar shi perimenopause. Yawancin mata suna fuskantar mummunan bayyanar cututtuka a lokacin perimenopause, amma wasu bayyanar cututtuka na postmenopausal sun fi muni a cikin farkon ko shekaru biyu.

Bayan menopause: Wannan shi ne lokacin al'ada, wanda ke farawa bayan watanni 12 ba tare da hailar mace ba.

Alamun premenopausal na farko shine raguwar samar da estrogen da progesterone. Wadannan hormones sun bambanta sosai saboda yawancin tasirin su a jikin mace. 

Alamomin Menopause

• Canje-canje a cikin yanayin haila

A wannan lokacin, al'adar ba ta zama kamar yadda aka saba ba. Kuna iya yin jini fiye da sauƙaƙa fiye da yadda aka saba. Hakanan, lokacin haila yana iya zama gajere ko tsayi.

• zafi mai zafi

Mata da yawa suna korafin zafi mai zafi a wannan lokacin. Fitilar zafi na faruwa ba zato ba tsammani a saman sashin jiki ko gaba ɗaya. Yankin fuska da wuya ya zama ja kuma yana zufa da yawa. Fitilar zafi yakan wuce tsakanin daƙiƙa 30 da mintuna 10.

• Rashin bushewar farji da zafi yayin saduwa

Rage yawan samar da isrogen da progesterone yana shafar fim ɗin bakin ciki na danshi wanda ke rufe bangon farji. Mata za su iya fuskantar bushewar farji a kowane zamani, amma yana haifar da matsala daban-daban a lokacin al'ada. Rashin bushewar farji yana sanya jima'i da zafi kuma yana haifar da yawan fitsari.

• matsalolin barci

Manya suna buƙatar matsakaicin awoyi 7-8 na barci don lafiya. Duk da haka, menopause lokaci ne na rashin barci. Yana da wuya a yi barci ko barci a cikin wannan lokacin.

• Yawan fitsari ko rashin natsuwa

Ya zama ruwan dare ga mata su rasa kula da mafitsara a lokacin al'ada. Bugu da kari, ana iya samun buqatar yin fitsari kafin mafitsara ta cika, ko kuma a ji zafi yayin fitsari. Dalili kuwa shi ne, a wannan lokacin, kyallen da ke cikin farji da na fitsarin sun rasa elasticity kuma rufin ya zama siriri. Hakanan tsokoki na pelvic da ke kewaye na iya raunana.

• cututtuka na tsarin urinary

A wannan lokacin, wasu mata urinary tract infection mai yiwuwa. Rage matakan isrogen da canje-canje a cikin tsarin urinary yana sa ya fi sauƙi ga kamuwa da cuta.

• Rage sha'awar jima'i

A wannan lokacin, sha'awar jima'i yana raguwa. Wannan shi ne saboda raguwar isrogen.

• ciwon farji

Ciwon farji wani yanayi ne da ke haifar da raguwar samar da isrogen kuma ana siffanta shi da bakin ciki da kumburin bangon farji. Wannan yana rage sha'awar jima'i kuma yana da zafi ga mata.

• Damuwa da canje-canjen yanayi

Canje-canje a cikin samar da hormone yana shafar yanayin mata a wannan lokacin. Wasu matan suna jin bacin rai, damuwa, da sauyin yanayi. Yana fuskantar motsin zuciyar daban-daban a cikin ɗan gajeren lokaci. Wadannan sauye-sauyen hormone kuma suna shafar kwakwalwa.

• Canje-canje a cikin fata, gashi, da sauran kyallen takarda

Yayin da muke tsufa, canje-canje na faruwa a cikin fata da gashi. adipose tissue da kuma collagen asara tana sa fata bushewa da bushewa. Ragewar estrogen asarar gashime zai iya haifar da shi.

• Canje-canje a cikin matakan hormone shine dalilin bayyanar cututtuka na menopause na sama. Wasu mutane suna fuskantar ƙananan alamun bayyanar menopause. Wasu sun fi wahala. Ba kowa ba ne ke nuna alamun iri ɗaya yayin sauyawa zuwa menopause.

Menene Yayi Kyau Ga Menopause?

"Yadda za a shawo kan menopause cikin sauki? Na tabbata tambaya ce a zukatan mata da dama da ke fama da wannan lokaci ko kuma gabatowa. Yi amfani da hanyoyin da likita ya ba da shawarar don kawar da alamun rashin haihuwa. Hanyoyin dabi'a masu zuwa za su yi aiki.

Ganye Ga Menopause

• baki cohosh

Ana amfani da Black cohosh (Actaea racemosa) don kawar da gumi na dare da walƙiya mai zafi da ke hade da menopause. Abubuwan da ke tattare da kari daga wannan ganye ba su da yawa, amma tashin zuciya da rashes na fata na iya faruwa.

• ja albasa

Red Clover (Trifolium pratense) babban tushen isoflavones ne. Wadannan mahadi suna aiki daidai da hormone estrogen. Yana kawar da alamun da ke tattare da raguwar samar da isrogen da ke faruwa tare da menopause. Ana amfani da jan clover don magance ko hana cututtuka daban-daban na haila kamar walƙiya mai zafi, gumi na dare, da asarar kashi. Ba a ba da rahoton wani sakamako mai tsanani ba, amma alamu masu laushi irin su ciwon kai da tashin zuciya suna yiwuwa. Saboda rashin ingantaccen bayanan aminci, bai kamata ku yi amfani da jan clover fiye da shekara 1 ba.

• Sin Angelica

An yi amfani da Angelica na kasar Sin (Angelica sinensis) a madadin magungunan kasar Sin don tallafawa lafiyar mata a lokuta irin su ciwon hawan jini (PMS) da kuma lokacin haila. Yana rage zafi da zufan dare. Angelica na kasar Sin ba shi da lafiya ga yawancin manya amma yana kara fahimtar fata ga rana. Hakanan yana iya samun tasirin rage jini. Saboda wannan dalili, ba a ba da shawarar ga mutanen da ke amfani da magungunan jini ba.

• Maca

Maca (Lepidium meyenii) ya kasance sananne a cikin mutane tsawon ƙarni don magance anemia, rashin haihuwa, rashin daidaituwa na hormonal An yi amfani da shi don magance cututtuka na jiki kamar ƙarancin sha'awar jima'i, rashin jin daɗi, da wasu alamun rashin haihuwa kamar bushewar farji. Wannan ganye ba shi da wani tasiri mai mahimmanci.

• Waken soya

Waken soyaYana da wadataccen tushen isoflavones, mai kama da estrogen na hormone kuma yana nuna raunin estrogenic a cikin jiki. Ana tsammanin zai rage alamun rashin haihuwa saboda abubuwan da ke da isrogen. Abincin waken soya yana da lafiya kuma yana da fa'ida matuƙar ba ku da ciwon soya. Abubuwan da ake amfani da su sun haɗa da ciwon ciki da gudawa. 

• 'Ya'yan flax

'Ya'yan flax (Linum usitatissimum) asalin tushen lignans ne na halitta. Wadannan mahadi na shuka suna da tsarin sinadarai iri ɗaya da aiki ga hormone estrogen. Ana amfani da flaxseed don sauƙaƙa alamun haila kamar walƙiya mai zafi da asarar ƙashi saboda ayyukansa kamar estrogen.

• Ginseng

GinsengYana daya daga cikin shahararrun magungunan ganye a duniya. An yi amfani da shi tsawon ƙarni a madadin magungunan kasar Sin. An ce yana da amfani ga aikin rigakafi da lafiyar zuciya, kuma an ce yana ba da kuzari.

Akwai nau'ikan iri da yawa, amma ginseng na Koriya shine nau'in tare da fa'idodin da ke da alaƙa da menopause. Amfani na ɗan gajeren lokaci na ginseng na Koriya yana da lafiya ga yawancin manya. Har yanzu, kurjin fata, gudawa, juwa, rashin barci da ciwon kai na daga cikin illolin da aka fi samu. Hakanan yana iya lalata sarrafa sukarin jini, don haka bazai dace ba idan kuna da ciwon sukari.

• Valerian

Valerian Tushen shuka (Valeriana officinalis) shuka ce mai fure da ake amfani da ita don kwantar da hankalin aikace-aikacen magungunan ganye iri-iri. Ana amfani da shi don magance alamun rashin barci kamar rashin barci da zafi mai zafi. Valerian yana da rikodin aminci mai kyau amma yana iya haifar da lahani mai sauƙi kamar tashin hankali na narkewa, ciwon kai, bacci da dizziness. Idan kuna shan kowane magani don barci, zafi ko damuwa, ba a ba da shawarar yin amfani da valerian ba saboda yana iya samun sakamako mai tasiri. Bugu da kari, kava na iya yin mu'amala mara kyau tare da kari kamar melatonin.

• chasteberry

Chasteberry (Vitex agnus-castus) tsire-tsire ne na magani daga Asiya da Bahar Rum. An dade ana amfani da shi don rashin haihuwa, cututtukan haila, PMS da alamun haila. Kamar sauran ganye, yana da ikon sauke alamun menopause. Ana ɗaukar Chasteberry gabaɗaya mai lafiya, amma ƙananan illa kamar tashin zuciya, ƙaiƙayi na fata, ciwon kai da damuwa na narkewa yana yiwuwa. Idan kuna amfani da magungunan antipsychotic don cutar Parkinson, bai kamata ku gwada chasteberry ba.

Gina Jiki A Lokacin Menopause

A lokacin menopause, hormone estrogen ya fara raguwa. Rage matakan isrogen yana rage jinkirin metabolism, yana haifar da karuwar nauyi. Waɗannan canje-canjen suna shafar matakai da yawa, kamar matakin cholesterol da yadda jiki ke narkewar carbohydrates. Abinci yana da matukar muhimmanci a lokacin menopause. Gudanar da abinci tare da magungunan da likita ya ba da shawarar zai taimaka wajen rage alamun.

Abin da za a ci a Menopause

• Abinci mai arziki a cikin calcium da bitamin D

Canje-canjen Hormonal a wannan lokacin yana haifar da rauni na ƙasusuwa da ƙara haɗarin osteoporosis. alli ve Vitamin DYana da matukar muhimmanci ga lafiyar kashi. Yawancin abincin da ke ɗauke da kayan kiwo, irin su yogurt, madara, da cuku, suna da wadatar calcium. Koren kayan lambu irin su alayyahu sun ƙunshi adadi mai yawa na calcium. Hakanan yana da yawa a cikin wake, sardines, da sauran abinci. 

Babban tushen bitamin D shine hasken rana saboda fatarmu tana samar da shi idan ta fallasa zuwa rana. Koyaya, yayin da muke tsufa, samar da fata yana raguwa. Idan ba za ku iya samun isassun hasken rana ba, ya kamata ku ɗauki abubuwan da ake buƙata ko kuma ku ci kayan abinci waɗanda ke ɗauke da manyan matakan bitamin D. Wadancan hanyoyin abinci sun haɗa da kifi mai mai, qwai, man hanta kwada located.

• Kai kuma kula da nauyin lafiya

Yawan nauyi a wannan lokacin yana da yawa. Wannan shi ne saboda canza hormones, tsufa, salon rayuwa da sakamakon kwayoyin halitta. Yawan kitse na jiki, musamman a kusa da kugu, yana kara haɗarin cututtuka kamar cututtukan zuciya da ciwon sukari. Kulawa ko rasa nauyi a nauyi mai kyau yana rage zafi da gumi na dare.

• Ku ci 'ya'yan itatuwa da kayan marmari

Yin amfani da 'ya'yan itatuwa da kayan marmari yana rage alamun rashin haihuwa. Kayan lambu da 'ya'yan itatuwa suna da ƙarancin adadin kuzari kuma suna sa ku ji daɗi. Saboda haka, ya dace don kiyayewa ko rasa nauyi. Yana hana wasu cututtuka kamar cututtukan zuciya. Hadarin cututtukan zuciya yana ƙaruwa bayan menopause. Kayan lambu da 'ya'yan itatuwa kuma suna hana asarar kashi.

• Ku ci abinci mai yawan phytoestrogens

Phytoestrogens su ne mahadi tsire-tsire waɗanda za su iya kwaikwayi tasirin isrogen a cikin jiki a zahiri. Saboda haka, suna taimakawa wajen daidaita hormones. Abincin da ke ɗauke da waɗannan mahadi na shuka sune kayan waken soya, flaxseed, sesame, da wake.

• don isasshen ruwa

Mata a wannan lokaci sukan fuskanci rashin ruwa. Dalilin shi ne mai yiwuwa raguwa a cikin matakan estrogen. Shan gilashin ruwa 8-12 a rana yana kawar da alamun haila.

Hakanan shan ruwan yana sauƙaƙa kumburin haila wanda zai iya faruwa tare da canjin hormonal. Bugu da ƙari, yana taimakawa wajen jin dadi kuma dan kadan yana hanzarta metabolism. Don haka, yana hana nauyi. 

• Ku ci abinci mai wadataccen furotin

Yin amfani da furotin na yau da kullun na yau da kullun yana hana asarar ƙarancin ƙwayar tsoka wanda ke faruwa tare da shekaru. Bugu da ƙari, hana asarar tsoka, yawan amfani da furotin yana ba da jin dadi kuma yana taimakawa wajen rasa nauyi ta hanyar ƙara yawan adadin kuzari da aka ƙone. Abincin da ke da furotin shine nama, kifi, qwai, legumes, da madara.

• Kayayyakin madara

Ragewar matakan isrogen a wannan lokacin yana ƙara haɗarin kasusuwa a cikin mata. Kayan kiwo kamar madara, yogurt da cuku sun ƙunshi calcium, phosphorus, potassium, magnesium, bitamin D da K, waɗanda suke da mahimmanci ga lafiyar ƙashi.

Madara kuma tana taimaka wa barci. Wasu nazarin kuma sun nuna cewa shan madara yana da alaƙa da farkon menopause, wanda ke faruwa kafin shekaru 45. yana nuna raguwar haɗari.

• ku ci lafiyayyen kitse

Omega-3 fatty acid Masu lafiya irin wadannan suna da amfani ga mata a wannan lokaci. Yana rage tsananin zafi da gumin dare. Abincin da ya fi girma a cikin omega-3 fatty acid shine mackerel, salmon da fari kifaye masu kifin kamar flaxseed, tsaban chia da tsaban hemp.

• dukan hatsi

Dukan hatsi; thiamine, niacinYana da yawan sinadirai irin su fiber da bitamin B, irin su riboflavin da pantothenic acid. Cin waɗannan abincin yana rage haɗarin cututtukan zuciya, ciwon daji, da mutuwa da wuri. Dukan abincin hatsi sun haɗa da shinkafa launin ruwan kasa, gurasar alkama, sha'ir, quinoa, da hatsin rai.

• motsa jiki akai-akai

Motsa jiki ba zai shafi alamun menopause kai tsaye ba, amma motsa jiki na yau da kullun tallafawa mata a wannan lokacin. Misali; motsa jiki yana ƙarfafawa, yana haɓaka metabolism, yana tallafawa lafiyar kasusuwa da haɗin gwiwa, yana rage damuwa kuma yana samar da mafi kyawun barci. Don haka, ingancin rayuwa yana inganta kuma ana sauƙaƙa alamun bayyanar menopause.

Abin da Ba za a Ci ba a Menopause

• Guji abinci mai jan hankali

Wasu abinci suna haifar da walƙiya mai zafi, gumi na dare, da canjin yanayi. Alamun zasu iya yin muni idan kun ci su da dare. Caffeine, barasa, sukari ko abinci masu yaji sune abubuwan da ke haifar da bayyanar cututtuka.

• Yanke ingantaccen sukari da abinci da aka sarrafa

Nagartaccen carbohydrates da amfani da sukari suna haifar da hauhawa da faɗuwa kwatsam a cikin sukarin jini. Saboda haka, sukarin jini yana raguwa da sauri, yana sa ku ji gajiya da fushi. Har ma yana ƙara haɗarin damuwa. Hakanan cin abinci da aka sarrafa shima yana cutar da lafiyar kashi.

• Abincin gishiri sosai

Yin amfani da gishiri mai yawa yana rage yawan kashi ga mata a wannan lokacin. Har ila yau, bayan menopause, raguwa a cikin estrogen yana kara haɗarin hawan jini. Rage gishiri yana kawar da wannan haɗari.

• Kada ku tsallake abinci

Cin abinci akai-akai yana da mahimmanci a wannan lokacin. Cin abinci na yau da kullun yana cutar da alamu kuma yana hana ƙoƙarin rage nauyi.

Me yasa ake samun Nauyi Lokacin Menopause?

A cikin wannan lokacin, za ku shaƙara don ba za ku ci gaba da fama da ciwon haila a kowane wata ba, amma lokacin haila yana shirya muku abubuwan mamaki daban-daban. Yana bugun ku ba kawai tare da sauye-sauyen yanayi da walƙiya mai zafi ba, amma har ma da nauyin nauyi. Menopause yana nufin ƙarancin samar da isrogen da progesterone waɗanda ake buƙata don ɗaukar ciki da haifuwa. Wannan yana nufin ƙarshen shekarun haihuwa na mace. 

Estrogen Yana sarrafa nauyin jiki a cikin mutane. Ragewar samar da shi yana shafar adadin kuzarin mata, wanda ke haifar da ƙarin ajiyar mai. 

Girman nauyi mai alaƙa da menopause baya zuwa kwatsam. Yana ci gaba a hankali. Har ila yau, haɗarin samun nauyi yana haifar da wasu dalilai. Kamar yadda muka sani, menopause yana faruwa a cikin mutanen da suka tsufa. Yawancin matan da balagaggu ba su da kuzarin motsa jiki bayan wasu shekaru. Wannan rashin aiki kuma yana haifar da kiba.

Mutane masu tsufa suna rasa ƙwayar tsoka. Wannan yana rage metabolism. Wannan yana daya daga cikin dalilan da ke haifar da kiba.    

Me Yasa Yana Da Wuya A Rage Kiba A Lokacin Menopause?

Dalilai da yawa suna sa ya yi wahala a rasa nauyi a wannan lokacin:

• Canje-canje na Hormone: Dukansu masu girma da ƙananan matakan isrogen suna haifar da ajiyar mai.

• Asarar yawan tsoka: Yana faruwa ne saboda asarar da ke da alaƙa da shekaru na ƙwayar tsoka, canjin hormonal da rage yawan aikin jiki.

• Rashin isasshen barci: Matsalolin barci suna faruwa a lokacin menopause. Rashin barci na dogon lokaci na iya faruwa. Abin baƙin ciki, rashin barci yana da matukar mahimmanci dalilin karuwar nauyi. 

• Ƙara yawan juriya na insulin: Yayin da mata suka tsufa, sau da yawa suna jure wa insulin. Wannan ya sa ya yi wuya a rasa nauyi. Har ma yana haifar da kiba cikin kankanin lokaci.

Bugu da ƙari, kitsen da aka adana a cikin jiki lokacin menopause yana faruwa a cikin kwatangwalo da ciki. Wannan yana ƙara haɗarin ciwon ƙwayar cuta, nau'in ciwon sukari na 2, da cututtukan zuciya. Don haka, ya kamata a kiyaye karuwar nauyi a cikin wannan lokacin.

Yadda za a Rage nauyi a Menopause?

Da zaran kun yi al'ada, ba za ku fara yin nauyi ba. Girman nauyi yana faruwa saboda wasu dalilai. Abin takaici, babu wata hanya ta musamman don guje wa wannan tsari na halitta. Amma za ku iya rage illolin da ke haifar da haila ta hanyar ɗaukar salon rayuwa mai kyau da kuma ƙarƙashin jagorancin likitan ku. Don wannan, ya kamata ku cinye ƙarancin adadin kuzari, motsa jiki da kuma hana ɓarna tsoka. Anan akwai abubuwan da yakamata kuyi la'akari don rage kiba a lokacin menopause…

• Yi motsa jiki na motsa jiki

Ana ba da shawarar cewa ku yi akalla sa'o'i 2 da rabi na motsa jiki na motsa jiki a kowane mako don rasa nauyi da kula da nauyin ku. Kuna iya gwada hanyoyi daban-daban don wannan. Misali, zaku iya motsa jiki tare da bidiyo, tafiya kowace rana. Nemo kanku abokin motsa jiki. Wannan zai zaburar da ku.

• Canjin abinci mai gina jiki

Bisa ga bincike daban-daban, a lokacin da kuka kai shekaru 50, jiki zai buƙaci ƙananan adadin kuzari 200 a kowace rana. Don haka, yana da mahimmanci a guje wa abincin da ke ba da ƙarin adadin kuzari, kamar su abubuwan sha, abinci mai sikari, da abinci mai ƙiba.

• motsa jiki don gina tsoka

Rasa yawan tsoka babbar matsala ce da manya ke fuskanta. Ana iya rage wannan ta hanyar yin motsa jiki masu ƙarfafawa. Bugu da ƙari, zai taimaka maka dawo da yawan tsoka da aka rasa saboda rashin aiki. Horon juriya kuma yana taimakawa hana osteoporosis.

Hannun manufa, ƙafafu, glutes, da abs, a tsakanin sauran ƙungiyoyin tsoka. Yi hankali kada ku wuce gona da iri don guje wa rauni.

• Kula da barasa!

Ƙayyade shan barasa saboda zai sa ku ci karin adadin kuzari. A gaskiya ma, nisantar gaba daya daga ra'ayi na lafiya da kula da nauyi.

• Kula da yanayin barci

Daidaitaccen barci mai inganci yana da matukar muhimmanci ga lafiyayyen nauyi. A cikin mutanen da suka yi barci kadan, "hormone na yunwa" karbaA cikin matakan haɓaka, haɓakar "satiety hormone" leptina cikin matakan raguwa. Wannan yana ƙara yuwuwar samun nauyi.

Abin baƙin ciki shine, yawancin mata a wannan lokacin suna fuskantar matsalar barci saboda walƙiya mai zafi, gumi na dare, damuwa da sauran tasirin jiki na rashin isrogen. Yi ƙoƙarin kawar da matsalar barci ta hanyar amfani da hanyoyi na halitta kamar yadda za ku iya.

• rage damuwa

danniyaRagewa yana da mahimmanci a lokacin canjin menopause. Baya ga haɓaka haɗarin cututtukan zuciya, damuwa yana haifar da matakan cortisol masu yawa waɗanda ke da alaƙa da ƙara mai mai zubar da ciki. Hanyoyi daban-daban, irin su yin yoga, suna taimakawa rage damuwa.

Ba kowace mace ce ke samun kiba a lokacin al'ada ba. Koyaya, zai zama da amfani don kiyaye nauyi a ƙarƙashin kulawa a wannan lokacin. Fara canza salon rayuwar ku kafin ku sami hutu kuma ku mai da shi al'ada. Za ku ga bambanci a cikin kanku yayin da kuka fara motsawa kuma ku ci lafiya.

A takaice;

Menopause ba cuta bane. Wani bangare ne na rayuwa. Wannan lokaci ne da zai zama ƙalubale na jiki da na zuciya. Ko da yake alamun ciwon haila na faruwa a hanyar da ke tilasta kowa, waɗannan alamun suna ragewa tare da abinci mai kyau da kuma motsa jiki na yau da kullum. Tare da ingantaccen abinci mai gina jiki da motsa jiki na yau da kullun, matsalar hauhawar nauyi da ka iya tasowa a wannan lokacin shima zai ɓace.

References: 1, 2, 3