Premenstrual Syndrome yog dab tsi? PMS Cov tsos mob thiab tshuaj ntsuab kho mob

Ntau tshaj 85% ntawm cov poj niam cev xeeb tub premenstrual syndrome nyob. PMS los yog premenstrual syndromecov poj niam feem ntau hauv PMS cov tsos mobNws siv cov tshuaj tua kab mob kom tshem tau nws. 

Txawm li cas los xij, muaj cov kev kho mob ntuj tsim rau tus mob no thiab. Thov "Lub sij hawm pms yog dab tsi", "pms tsos mob", "yuav ua li cas kho premenstrual syndrome", "dab tsi yog kev kho mob rau lub sij hawm premenstrual" teb rau koj cov lus nug…

Lub Sijhawm PMS hauv Cov Poj Niam yog dab tsi?

premenstrual syndromeyog ib yam mob uas txuam nrog qhov pib ntawm tus poj niam lub cev ntaj ntsug. Tus poj niam txoj kev noj qab haus huv ntawm lub cev, kev xav, thiab kev coj tus cwj pwm tuaj yeem hloov pauv ntawm qee hnub ntawm nws lub cev coj khaub ncaws, piv txwv li ua ntej qhov pib ntawm nws lub sijhawm. Cov kev hloov no ua ke Premenstrual Syndrome (PMS) yog npe.

Cov tsos mob ntawm premenstrual syndrome Nws feem ntau tshwm sim li 5 mus rau 11 hnub ua ntej kev coj khaub ncaws thiab feem ntau yuav qis thaum cev xeeb tub pib.

Ib daim ntawv mob hnyav dua thiab ua tsis taus pa ntawm premenstrual syndrome paub tias cuam tshuam rau 3-8% ntawm cov poj niam cev xeeb tub. premenstrual dysphoric teeb meem Nws hu ua.

premenstrual syndromeTxawm hais tias qhov tseeb tseem tsis tau txiav txim siab, ntau tus kws tshawb fawb ntseeg tias nws muaj feem cuam tshuam nrog kev hloov pauv ntawm cov tshuaj hormones poj niam txiv neej nrog rau qib serotonin thaum pib ntawm kev coj khaub ncaws.

Ua rau thiab Risk Factors ntawm Premenstrual Syndrome

Tsuas yog ua ntej pib ntawm kev coj khaub ncaws, qib ntawm poj niam txiv neej cov tshuaj hormones, estrogen thiab progesterone hauv lub cev nce. Qhov nce hauv cov tshuaj hormones no tuaj yeem ua rau lub siab hloov pauv, chim siab thiab kev ntxhov siab tej zaum yuav ua rau cov tsos mob.

Serotonin yog lwm yam tshuaj (neurotransmitter) pom nyob rau hauv lub hlwb thiab lub plab uas tuaj yeem cuam tshuam rau lub siab, kev xav, thiab kev xav. Kev poob qis ntawm cov tshuaj no tuaj yeem ua rau lub siab hloov pauv.

premenstrual syndromehmoov nplej ntseeg tau tias yog vim muaj kev hloov pauv hauv cov qib ntawm cov tshuaj hormones thiab tshuaj lom neeg.

PMS Syndrome Lwm yam uas tuaj yeem ua rau muaj kev pheej hmoo ntawm kev tsim muaj xws li:

– Hauv tsev neeg premenstrual syndrome keeb kwm

– Tsev neeg keeb kwm ntawm kev nyuaj siab

- Kev tsim txom tshuaj

- Kev xav lossis kev tsim txom lub cev lossis kev raug mob (xws li kev tsim txom hauv tsev)

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Premenstrual syndrome kuj tseem cuam tshuam nrog lwm yam mob xws li:

- dysmenorrhea

- schizophrenia

- Kev ntxhov siab vim

- Kev nyuaj siab loj heev

PMS Qhov no tsis tau txhais hais tias txhua tus neeg nyob hauv yuav tsim cov xwm txheej no. Cov poj niam uas muaj cov mob no yuav raug kev txom nyem ntau dua li PMS.

premenstrual syndromeCov tsos mob cuam tshuam nrog nws tuaj yeem yog me me mus rau nruab nrab. Tsis tas li ntawd, qhov hnyav ntawm cov tsos mob txawv ntawm ib tus neeg mus rau lwm tus.

premenstrual syndrome Qee cov tsos mob feem ntau tshwm sim vim

Cov tsos mob Premenstrual Syndrome

Cov tsos mob ntawm lub cev

- Mob hauv lub mis

- Mob plab thiab tsam plab

- pob txuv

- mob nqaij / leeg

- Mob taub hau

- qaug zog thiab qaug zog

- Qhov hnyav nce vim muaj dej tuav

- cem quav los yog raws plab

- Intolerance rau cawv

Cov tsos mob thiab kev coj cwj pwm

- Kev ntshaw ntau dhau rau cov khoom noj, tshwj xeeb tshaj yog khoom qab zib

- Kev ntxhov siab thiab kev nyuaj siab

– Kev quaj quaj

- Kev xav hloov pauv uas ua rau muaj kev chim siab lossis npau taws

– Kev hloov hauv qab los noj mov

- Kev rho tawm social

- Hloov hauv ib tus libido

- Txo concentration

- Insomnia lossis nyuaj pw tsaug zog

Yuav kuaj PMS li cas?

ntawm tus neeg premenstrual syndrome Tsis muaj kev ntsuam xyuas tshwj xeeb kom paub seb puas yog Tus kws kho mob soj ntsuam cov tsos mob thiab cov tsos mob uas tshwm sim ua ntej lub cev xeeb tub raws li tus neeg tau hais. 

premenstrual syndromefeem ntau tuaj yeem tswj tau ib txwm muaj, tshwj xeeb tshaj yog tias cov tsos mob me me mus rau nruab nrab. Kev kho mob ntuj tsim los siv rau lub sijhawm no yuav ua rau muaj txiaj ntsig zoo hauv kev txo cov tsos mob.

Tshuaj ntsuab kho mob Premenstrual Syndrome

Dub Cohosh

ntaub ntawv

• 1 teaspoon dub cohosh paus
• 1 khob dej

Yuav ua li cas yog nws ua tiav?

- Ntxiv ib teaspoon ntawm dub cohosh cag rau ib khob dej. Boil nyob rau hauv ib saucepan.

- Ua noj rau li 5 feeb thiab lim.

- Koj tuaj yeem ntxiv qee cov zib ntab rau tshuaj yej los txhim kho nws qhov tsw.

- Haus cov tshuaj yej dub cohosh tsawg kawg ob zaug hauv ib hnub.

Dub cohosh, nrog nws cov khoom ua kom muaj zog premenstrual syndromeNws yog siv los ua ib qho tshuaj tua kab mob kom txo tau qhov mob thiab cramps txuam nrog Nws kuj yog ib qho phytoestrogen uas tuaj yeem pab sib npaug estrogen hauv lub cev.

Ginkgo Biloba

ntaub ntawv

• 1 tablespoon ntawm ginkgo biloba qhuav nplooj
• 1 khob dej

Yuav ua li cas yog nws ua tiav?

- Ntxiv ib tablespoon ntawm qhuav ginkgo biloba nplooj rau ib khob dej kub.

- Cia li 5 mus rau 10 feeb thiab lim. Haus tshuaj yej kub.

- Haus 1-2 khob ntawm ginkgo biloba tshuaj yej ib hnub twg.

Ginkgo biloba, premenstrual syndrome Nws yog lub zoo meej tov rau hauv phau ntawv Journal of Alternative and Complementary Medicine Raws li tsab xov xwm luam tawm, ginkgo biloba premenstrual syndromeNws tau raug pom los txo qhov hnyav ntawm cov tsos mob ntawm lub cev thiab kev puas siab puas ntsws cuam tshuam nrog

Cov vitamins

cov vitamins B6, D thiab E, premenstrual syndromeNws pab txo cov tsos mob ntawm cov hmoov nplej. Kev cuam tshuam dav dav ntawm cov vitamins no xws li kev ntxhov siab, kev mob lub mis PMS cov tsos mobNws tau raug pov thawj tias muaj txiaj ntsig zoo hauv kev kho mob ntawm

Yog li ntawd, ntses, nqaij qaib, qe, taum pauv, nceb, khoom noj siv mis, txiv ntseej thiab zaub ntsuab Koj tuaj yeem tau txais cov vitamins no los ntawm kev noj zaub mov xws li 

Vitamin B6 Nws yog ib tug natural diuretic thiab pab txo cov kua dej uas accumulates nyob rau hauv lub lis piam ua ntej cev xeeb tub. Vitamin DNi, tsis txhob noj ntau tshaj 2000 IU ib hnub twg thiab noj nrog magnesium. Vitamin E Nws tuaj yeem pab tau tshwj xeeb rau kev mob hauv siab premenstrual.

minerals

magnesium, PMSNws kho ntau cov tsos mob ntawm Hauv ib txoj kev tshawb fawb, 192 tus poj niam PMS 400 mg ntawm magnesium tau muab txhua hnub rau Txoj kev tshawb no pom tias 95% ntawm cov poj niam muaj mob hauv siab thiab hnyav dua, 89% muaj kev ntxhov siab tsawg, thiab 43% muaj mob taub hau tsawg.

Lavender Roj

ntaub ntawv

• 6 tee ntawm lavender roj
• 1 teaspoon txiv maj phaub roj los yog lwm yam khoom siv roj

Yuav ua li cas yog nws ua tiav?

- Ntxiv rau XNUMX tee ntawm lavender roj rau ib teaspoon ntawm txiv maj phaub los yog lwm cov roj cab kuj.

- Sib tov zoo thiab siv rau ntawm lub plab plab thiab nraub qaum ntawm caj dab.

– Maj mam zaws rau ob peb feeb thiab tawm rau nws.

- Ua li no 1 mus rau 2 zaug hauv ib hnub.

Lavender roj, tsis muaj kev poob siab premenstrual syndrome Nws yog cov roj tseem ceeb tshaj plaws los kho. Cov tshuaj tua kab mob thiab tshuaj tiv thaiv kab mob ntawm cov roj lavender pab txo qhov mob thiab mob plab, thaum nws lwm yam ua rau txo cov tsos mob ntawm kev ntxhov siab thiab kev nyuaj siab.

Ylang Ylang Oil

ntaub ntawv

• 6 tee ntawm ylang-ylang roj
• 1 teaspoon txiv maj phaub los yog lwm yam khoom siv roj

Yuav ua li cas yog nws ua tiav?

- Ntxiv XNUMX tee ntawm ylang ylang roj rau ib teaspoon ntawm cov roj nqa khoom.

- Sib tov zoo thiab siv rau ntawm koj lub plab plab, tom qab koj pob ntseg thiab ntawm koj lub tuam tsev.

- Maj mam zaws rau ib feeb thiab tso nws.

- Koj tuaj yeem ua qhov no 2 mus rau 3 zaug hauv ib hnub.

Ylang ylang roj muaj cov khoom soothing uas muab kev so thiab txhawb kev pw tsaug zog. Cov roj kuj yog premenstrual syndromeNws muaj cov tshuaj tiv thaiv inflammatory uas txo cov tsos mob tshwm sim uas tshwm sim nrog la

Qhiav

ntaub ntawv

• Qhiav
• 1 khob dej

Yuav ua li cas yog nws ua tiav?

- Ntxiv cov qhiav rau ib khob dej kub.

- Cia rau 10 feeb thiab lim. rau tshuaj yej.

- Haus cov tshuaj no ob zaug ib hnub kom pom cov txiaj ntsig.

QhiavNws tau raug pov thawj los pab kho cov tsos mob xws li xeev siab, ntuav, thiab mob tsis xis nyob. premenstrual syndromeNws kuj pab txo cov tsos mob ntawm lub cev thiab kev coj cwj pwm uas tshwm sim nrog

Tshuaj yej ntsuab

ntaub ntawv

• ½ teaspoon ntawm tshuaj yej ntsuab
• 1 khob ntawm cov dej kub

Yuav ua li cas yog nws ua tiav?

– Ntxiv ib nrab ib teaspoon ntawm tshuaj yej ntsuab rau ib khob dej kub.

- Cia li 5 mus rau 10 feeb thiab lim.

Rau tshuaj yej ntsuab.

- Koj tuaj yeem ua qhov no ob zaug ib hnub.

Tshuaj yej ntsuabTsis tsuas yog nws tiv thaiv koj ntawm lub cev qhuav dej txhua hnub, nws tseem tiv thaiv dej tuav vim nws cov teebmeem diuretic.

Anxiolytic thiab anti-inflammatory teebmeem, PMS Nws tuaj yeem pab txo cov leeg mob, mob, pob txuv tawm, thiab kev ntxhov siab cuam tshuam nrog

Pickle kua txiv

PMS cov tsos mob Haus ib qho me me ntawm cov kua txiv hmab txiv ntoo thaum nws tshwm sim.

premenstrual syndromeThaum koj yuav tsum tsis txhob noj cov khoom qab ntsev thaum muaj cov tsos mob ntawm cov kua dej los ntawm cov hmoov nplej, cov kua txiv hmab txiv ntoo yog ib qho kev zam.

Cov ntsiab lus siab electrolyte ntawm cov kua txiv hmab txiv ntoo yog xav tias yog qhov zoo rau kev txo cov leeg mob uas feem ntau tshwm sim ua ntej lossis tom qab lub caij nyoog poj niam.

Omega 3 fatty acids

Omega 3 fatty acids noj cov zaub mov uas nplua nuj. Koj tuaj yeem haus cov omega 3 ntuj xws li cov ntses oily, zaub ntsuab nplooj, walnuts thiab flaxseeds los yog noj tshuaj ntxiv.

premenstrual syndrometuaj yeem kho tau los ntawm kev ntxiv omega 3 fatty acids hauv cov poj niam cuam tshuam. Nyob rau hauv Phau ntawv Journal ntawm Psychosomatic Obstetrics & Gynecology Hauv kev tshawb fawb luam tawm, omega 3 PMS cov tsos mobNws tau pom tias txo qhov mob thiab tib lub sijhawm txhim kho lub neej zoo ntawm tus neeg cuam tshuam.

Raspberry nplooj tshuaj yej

ntaub ntawv

• 1 teaspoon raspberry nplooj tshuaj yej
• 1 khob ntawm cov dej kub

Yuav ua li cas yog nws ua tiav?

- Infuse ib teaspoon ntawm raspberry tshuaj yej nyob rau hauv ib khob dej kub rau 5 feeb.

- Lim thiab cia txias rau ib pliag.

- Rau cov tshuaj yej sov.

- Koj tuaj yeem haus raspberry nplooj tshuaj yej ob zaug ib hnub.

raspberry nplooj tshuaj yejyog ib qho chaw nplua nuj ntawm cov as-ham xws li qee yam flavonoids, tannins, magnesium, thiab calcium, tag nrho cov uas ua ke zoo li cramps. Cov tsos mob ntawm premenstrual syndromeNws pab kom alleviate cov Nws kuj pab sib npaug cov tshuaj hormones tiv thaiv cov tsos mob ntawm xeev siab, ntuav thiab raws plab.

Kua txob dub

ntaub ntawv

• 1 pinch ntawm dub kua txob
• 1 tablespoons ntawm aloe vera gel

Yuav ua li cas yog nws ua tiav?

- Sib tov ib pinch ntawm dub kua txob hmoov nrog ib tablespoon ntawm aloe gel.

- Siv qhov sib tov.

- Koj tuaj yeem ua qhov no ib hnub ib zaug kom txog thaum koj cov tsos mob tsis zoo.

Kua txob dubMuaj ib qho phenolic compound hu ua piperine, uas muaj cov tshuaj tiv thaiv kab mob thiab tshuaj tua kab mob. Cov yam ntxwv no premenstrual syndromePab txo qhov mob thiab mob txuam nrog

Noob noob

Ci ob tablespoons noob hnav thiab ntxiv rau koj nyiam zaub xam lav los yog smoothies. Koj tuaj yeem haus cov noob no 1-2 zaug hauv ib hnub kom txog thaum koj cov tsos mob zoo dua.

noob sesame, Feem ntau premenstrual syndromeNws yog qhov zoo rau txo qhov mob thiab cov leeg nqaij uas tshwm sim nrog LA. Qhov no yog vim lawv lub zog tiv thaiv kev ua haujlwm.

Premenstrual Syndrome thiab Khoom noj khoom haus

Noj dab tsi?

- Cov khoom noj uas muaj cov vitamins B xws li taum, legumes, qaib ntxhw, nqaij qaib, thiab ntses salmon.

- Cov khoom noj tshuaj tiv thaiv kab mob uas muaj omega 3 fatty acids, xws li oily ntses, txiv ntseej, noob, thiab taum

- Cov khoom noj muaj calcium xws li mis nyuj, noob paj noob hlis, zaub qhwv, spinach, thiab taum pauv.

- Cov khoom noj uas muaj magnesium xws li 100% cocoa, txiv ntseej, noob, zaub qhwv, spinach.

- Diuretic cov khoom noj uas muaj dej ntau, xws li dib, dos, txiv lws suav, dib thiab txiv lws suav.

Yam Tsis Tau Noj

- Cov khoom noj uas muaj sodium siab, xws li cov khoom noj yooj yim thiab cov kaus poom

- Cov khoom noj qab zib xws li pastries, chocolate thiab khoom qab zib.

- Cov zaub mov kib

- Cawv

- caffeine

Yuav Tiv Thaiv PMS Syndrome li cas?

- kev tawm dag zog tsis tu ncua

– pw tsaug zog txaus

- Yoga los txo kev ntxhov siab thiab ntxhov siab

- Ua pa sib sib zog nqus thiab ua kom muaj kev xav

– txiav luam yeeb

premenstrual syndrometuaj yeem cuam tshuam tus poj niam lub neej ntau dua li koj tuaj yeem xav txog. Yog li ntawd, kev saib xyuas thiab kev nkag siab ntau ntxiv yuav ua rau tej yam zoo dua rau nws thiab cov neeg nyob ib puag ncig nws.

Nrog rau qhov no, PMS cov tsos mob Yog tias nws pheej mob los yog mob zuj zus mus rau lub sijhawm, nws yog qhov zoo tshaj plaws mus nrhiav kev kho mob.