Ekuqaleni kwendlela yokungena kwi-menopause, banna nabafazi bangaphosa ubunzima obuninzi obubangelwa kukuphakanyiswa kweemveliso ze-hormone, okubandakanya utshintsho kwiinkqubo zokhuseleko, ukwanda kwemiphumo yokungabikho kwempembelelo, kunye neempawu zokuphosa umoya. Ukukwazi le midlalwano, kunye nokuthatha amanyathelo afanelekileyo okukhusela, kubalulekile ukuze uphucule umgangatho wobomi kunye nokunciphisa ukungathandi. Le ngxelo izakujonga ezi zenzakalo kwiimeko ezininzi, kwaye inokubonelela ngesisombululo esifanelekileyo kunye neengcebiso zendawo eziza kunceda ukuphathwa kwempilo kwababantu besikhathi se-menopause.
Okokuqala, ukuqonda utshintsho lwezinto zomzimba ngokubhekisele kwi-menopause kuyimfuneko. Kubanna, njengoko iminyaka idlula, ukukhutshwa kwe-testerone kuncipha, oku kunokuthintela ukusebenza kweemveliso zokhuseleko, kwaye kungandisa impendulo ye- inflammation emzimbeni; kwaye abafazi, njengoko bephuma kwi-menopause, ukwehla okukhulu kweemveliso ze-hormone ye-estrogen kungathintelela ukusebenza kwemveliso zokhuseleko. Ukunciphisa ukusebenza kwemveliso zokhuseleko kunokwenyusa umngcipheko kunye nolwazi lwezinto ezichaphazelekayo, okanye kuvelise iingxaki zokuqhuba umoya.
Uphando oluxhamla ezincwadini zabachwepheshe lubonisa ukuba allergies kunye ne-asthma zihlala zixhomekeke kwiimeko zomphakathi, indlela yokuphila kunye nemikhwa yokutya. Ngexesha le-menopause, ngenxa yemiphumo ye-hormone, ukumelana komzimba kumngcipheko kudlula, kwaye oku kukumngcipheko wezinye iimpawu ze-allergy kunye nokuphosa umoya. Umphandle, iDust mites, i-dander yezilwanyana, i-pollen, kunye ne-mold ziyiimfuno ezophula i-allergy, ngoko abahlali be-menopause kufuneka baqwalasele le njongo.
Ngokuphathelene nemeko, ukusetyenziswa kweendlela zokutya ezomelelayo kwiinkqubo zokhuseleko kuye kwabekwa njengenye yeendlela ezinxulumene nokuphathwa kwesondlo. Ngokutsho kwabacaphuli, ziindlela ezimbalwa zokuphucula ukutya:
Okokuqala, khuphula ukuthengwa kwama-antioxidants. Ama-Antioxidants anceda ukunciphisa umoya ophilayo, anceda ukugcina ukusebenza okujoliswe kwiinkqubo zokhuseleko. Ukutya okubeka kwi-antioxidants kubandakanya i- blueberries, i-strawberries, i-spinach, i-cabbage kunye nemifuno eluhlaza. Le mikhiqizo ingaba yiqela elibalulekileyo kuphuhliso lwemihla ngemihla. Ukuze kugcinwe okungenani iimelo ezimbini ezimibalabala, kuzo zonke iimeko, kuncede ukufikelela kumgangatho wama-antioxidants owaneleyo.
Okwesibini, i-Omega-3 fatty acids anceda ukunciphisa impendulo ye-inflammation emzimbeni. Ngokutsho kophando, iintlanzi (njenge salmon, i-mackerel, kunye ne-sardines), i-linseed, kunye ne-walnuts ziyiindawo ezilungileyo ze-Omega-3. Kunconywa ukutya iintlanzi zine-Omega-3 okungenani kabini ngenyanga, nangona umthamo omncinci we-linseed oil kungaba nefuthe elihle kwiimeko ze-allergy kunye ne-asthma.
Ukwenza okungakumbi, ukufumanisa i-Vitamin D kuyimfuneko kumjoliso wokhuseleko olomeleleyo. Uphando lubonisa ukuba ukungabikho kwe-vitamini D kuxhomekeka kwi-allergies kunye nokungalingani kweemveliso zokhuseleko. Ukutya okuneshumi ye-Vitamin D kumjikelo wokutya, oku kubandakanya i- cod liver oil, ukhilimu ophuhliswe kunye neeggs. Ngaphezu koko, kuconywa ukuba umntu ajolise kumkhuhlana ngexesha lempilo yokufudumala ukuze athathe i-Vitamin D.
Ngaphezu koko, ukuvusa nokuthintela ukutya okuchaphazeleka kakhulu kunye ne-allergens. Kwizinto ezaziwayo ezichaphazela umngcipheko okubandakanya i-nuts okanye imveliso ze-milk, kufuneka uqaphele ukungabikho, kwaye ujolise kwiindlela ezifanelekileyo ezificekileyo. Umntu onokungayiphi i-lactose angasebenzisa izisombululo zezinye iimeko ezingenamakhaya.
Kwimiba ye-asthma, ukuphucula izicwangciso zokuphefumla kunye nekhaya elicocekileyo kwabamba iindidi ezibalulekileyo. Lolu hlobo lubalulekile kwiindawo ezihambelanayo, ngakumbi kwiindawo zokunciphisa i-mold ne-dust mites, njengokumba abantu be-mattress, imithambo, kunye ne curtains. Ngaphezu koko, ukufaka i-air purifier kunciphisa umphandle we-allergen kwiimeko ezisemoyeni.
Ngaphandle kokulawulwa kokutya kunye neemeko, ukwenza ezinye izithintelo kunokunceda ukunciphisa i-menopause kunye nemiba yokunciphisa imveliso. Zininzi iindlela zokuziqhelanisa ezingenazigulane eziza ukufumaneka:
Okokuqala, i-yoga kunye ne-meditation ziqinisekiswe ukuba zikhuthaza ukukhuseleka kunye nemizimbenza, elungiselela ukuphumelela ngokuphucula imveliso zokhuseleko kunye nokunciphisa i-allergy. Kunconywa ukuba ubambe ngokuphawulekayo i-yoga kabini ngenyanga, ubengakhe uthandabuza imizamo ye-10 ukuya kwi-15 yemizuzu yokuzola ukuze uqinisekise iindidi.
Okwesibini, ukuncedisa umphandle we-music kuthetha umphandle owaziwayo. Uphando lubonisa ukuba umphandle emathunjini (njenge 432 Hz) unokunciphisa uxinzelelo emzimbeni kwaye uqinise ubuchule bempilo. Kunconywa ukuba uqaphele ukusika umphandle osebenzayo, ucoce umphandle we-music onokusebenza kwi-432 Hz, ukuya kweeyure eziyi-30.
Ekugqibeleni, ukugcina umphandle ophilayo, udla iindidi ezisebenzayo, uphume phantsi, kwaye ube lukhuni, lezi zinyathelo eziqhelekileyo zokuhlala zikhulu kuxhomekekile kwisimo se-menopause. Kwinyanga nganye yonke iintsuku ezingama-3 ukuya kweziyi-4, nyanga nganye amahora angama-30 omzimba ophakathi phakathi kweemeko indawo ezahlukeneyo.
Umgca ophezulu, umjikelo wokungena kwi-menopause weendawo dua zomphandle, ngakumbi ukubhekisisa impumelelo ye-allergy, i-asthma, nezinye izinto ezinehubo, kubalulekile ukuqonda iintsuku ezinjalo kwaye uhamba phambili ukunceda kwizicwangciso ezifanelekileyo. Ngendlela efanelekileyo yesondlo, imikhwa yokukhusela, kunye neendlela ezisemgangathweni, unokuphumeza ukutya kwezemvuselelo, ukuphucula ubugcisa kunye nomgangatho wobomi. Ndiyathemba ukuba ezi ngxelo zikhutshwa kumphandle ziza kunceda iindwendwe ukubanga i-menopause kunye nonxibelelwano olufanelekileyo.