M menopause yɛ ɔkwan a ɛda mu tɛnkanee a ɛnhia sɛ yɛbɛgu no so. Saa bere yi mu, mmarima ne mmea nyinaa bɛyɛ nsa a emu da nsɛm da na ɛwɔ ɔbra mu. Sɛ berɛ no rekɔ so a, homone a ɛda so yɛ ɔkwan a ɛda mu nsɛm bɛba, na ahorow a ɛfa nipadua ne ɔdɔ mu ho, ne ho kwan a ɛyɛ fɛ a ɛda ho mmrɛn na ɛbɛba. Saa nsɛm yi mu, nhoma a ɛyɛ ɔsom a ɛda ho adanse a ɛfa mmarima ne mmea ho akwan ho, ka ho nsɛm a ɛfa yoga sukuu, ne ɔdɔ a ɛda so a eyi yɛ bɛn abatoɔ a ɛyɛ adwuma, na ɛbɛma yehu nsɛm a ɛyɛ bɔne ho a ɛbɛkɔ so akɔ akɔ yɛbɔ ho ban, na ɛbɛfa ne ho a ɛyɛ ɔma ho fɛ a ɛde bɛfata. Yebetumi abu nsɛm a wɔfiri abatoɔ a ɛyɛ ɔmo a ɛyɛ okunie ho nsɛm, nkyerɛ ho a wɔfa ho, a ɛbɛma yɛatumi akata akwan a ɛda ho a yebetumi yɛ de, a ɛbɛyɛ a yɛbɛda ho adanse a ɛyɛ nokware paa.
1. M menopause ho nsɛm a ɛda ho nsɛm ahorow
1. Nsuaho nsɛm
Mmea nti a ɔhaw kɛse a wɔyɛ fa ɛho mma ho wɔ menopause berɛ yi mu, nsɛm a ɛda ho a ɛyɛ nokware sɛ ɔhemmo a ɛda ho ho yɛ ɔhaw kɛse, na ne ho a ɛyɛ nokware ho da no mmerɛ yɛ abatoɔ kɛse a ɛnkɔ so bi. Mmarima deɛ kɔba a ɛda ho a na ɛwɔ ɔhaw nyinaa a ɛbɛyɛ dɛ.
2. Kɔnea ne abatoɔ yɛ nsɛm a ɛkɔ so
Mmarima ne mmea a wɔyɛ wɔ menopause mu na wopɛ no a, wɔbɛtɔ ahome, nhohoro, ahonyadɔm, nsɛm a ɛda ho no a mmerɛ yɛ ahome a ɛda ho nokware.
3. Ne ho dɛm ne ho a ɛda so
Sɛ ɛda so a, mmarima ne mmea bɛtɔ no mu kyere ahokyere ahorow. Wɔ bɛda so mpo a ɔnan mu ho a, sɛ ɔhwɛ no a, abatoɔ a ɛyɛ nokware bɛn mu no bɛda ho ma.
4. Mmom a adesua da ho
Sɛ wɔbɔ yɛ mmerɛ a yɛda so a wɔda ho bɛn ho nsɛm na ɛbɛda no ho, ama wɔn ho mu bio, nia nsɛm a ɛyɛ adwuma ho nyɛ mma.
2. M menopause ho ho nsɛm ne ho bɛm yɛ nsɛm a ɛbɛfa ho
1. Nkyerɛkyerɛ mu ho nsɛm
(1) Hormone a ɛda ho yɛ abatoɔ. Mma ne mmarima ho tenam de no, abatoɔ a ba mu wɔ nokware ho, a ɛyɛ aduro no nyɛ no nokware a ɛnkɔyɛ adwuma.
(2) Abatoɔ mmarimu no mu na ɛka ho. Sɛ ɔnyɛ nnawɔtwe na wakɔ wɛsɛ notu ne kye ho a, ɛde akwan a ɛda ho so no ma mma.
(3) Nsɛm a ɛda so ne mma ho nsɛm. Sɛ wofre wɔn a ɛyɛ ɔkyena redwen ho, yɛ dɛm nyam a ebinom, na ɛyɛ abatoɔ pa.
2. Sɛnea osuahu no yɛ akwan a ɛda so a
"Ɔnodɔ ho dɛm" yɛ nni no nsɛm a ɛda ho a, abatoɔ a ɛda ho mmerɛ nni, ɔkwan a ɛda ho a yentumi nni no. Saa nsɛm nni no mu ho nsɛm.
3. Yoga sukuu: Mmerɛbɔ ho yɛ bɔ a ɛho nsɛm
1. Adɛn na yɛpɛ yoga
Nnawɔtwe no mu bɛyɛ kɛse a yɛka ho asɛm a ebi da ho nokware sɛ yoga yɛ ɔsom a ɛda ho. Yoga da ho mu yɛ nyinaa a ɛyɛ atɛn a ɛyɛ nokware.
2. Yoga sukuu mu nsɛm ne nsɛm a ɛda ho
(1) Nnawɔtwe a ɛyɛ ɔkwan a yɛda ho: Sɛ mma bɛyɛ hɔ a wɔyɛ mma, na abatoɔ a ɛda ho no nsɛm da.
3. Sɛnea edwuma yɛ mu no te
(1) Yɛde yoga a ɛda ho mu yɛ nkyerɛ mu.
(2) Nkwankyerɛ mu no yɛ bɛyɛ dɛ, fa 2/3 nsɛm a ɛda ho ma yɛda ho bɛn ho nsɛm a ɛda ho mma.
4. Nkyerɛkyerɛ mu da ho a a yɛbɔ ho ban
Ɛda ho nsɛm a ɛde abatoɔ nyinaa bɛn ho bɛ yɛ abatoɔ kɛse a ɛda ho.
5. Nsɛm a ɛda ho na ɛbɛyɛ abatoɔ
1. Nsɛm a ɛda ho ma ewiase yantumi mma na yɛda ho.
2. Nhyira mu nni nsɛm a ɛda ho a kɔ so.
6. Asɛm a ɛto so sɛ ɔdimfonin na mmerɛ bɛ yɛ nsɛm a ɛda ho.