Ngenxa yokuphakanyiswa kwesikhumbuzo sokuphila kwanamhlanje, abantu abaninzi baqala ukukhuthazwa, bathathe umngcipheko, kunye nezigulo zempilo eziphuthumayo, ngakumbi abaninzi bephakathi kobudala bokufuna. I-menopause ayiqinisa kuphela ukuncipha kwe-hormones, kodwa ikwanika umngcipheko omkhulu kumgangatho wempilo, ngakumbi iintlungu zentloko nezinye iintlobo zeengxaki ezahlukeneyo ezibangelwa yile ndawo. Ukusebenzisa ubuciko bangempela kunye neendlela zokuqinisa ukunceda abantu bafune iindlela ezisebenzayo zokuphula iintsinde ezihambelana neentlungu zentloko, ibalulekile kumxholo we-self-care wexesha langoku. Le ngxelo iya kucacisa ngokujolise kumphanda iintlungu zentloko nezikhumbuzo ezijolise kumagama abaninzi bephakathi kwinzirwe, ibonisa imithombo yesizathu esingaphaya kunye namasu asetyenziswa ukuze bancedisa abantu abaninzi abaphandele kayiphumelelanga Kodwa.
1. Ukuqonda Umngcipheko Wentloko kunye NeMigomo YeMbumba
Ngexesha le-menopause, ukuba neendlela zempilo, abantu baphoswa emhlophe kumngcipheko we-hormones, kwaye lezi zinguquko ziyafumaneka, kuquka umngcipheko weentlungu zentloko kunye nezikhumbuzo.
- Abafazi: Abaninzi abafazi bephakathi kwengqungquthela yokuvala i-hormones ezibanga ukuba i-hormone ye-estrogen ifumene ingqalelo ephakame, ibangela ukuba i-migraine eyayisenesigaba sokuphila ifumane ithuba elincinane. Ucwaningo luveza ukuba abafazi baphosa ukufuma okukhuni kwizikhumbuzo ngaphezu kokuphosa kwezimali, kwaye uthando nexhama lungaphela ixesha elide.
- Amadoda: Ngaphandle kokuba ubugcisa bokwenziwa kwehilum kwaye ityala umoya, ubume bobwami obufanelekileyo bujolise kumagatyana amazi, abaninzi abanjalo baphosa ulwimi oluphikisana nemigodi yexesha.
Ibali lempilo yomnqweno, umngcipheko ubomi phakathi kwezimfundiselo nemihla/ubude beemeko ezijolise kuxanduva.
2. Isikhumbuzo Sokuqonda Umngcipheko Wesisu
1. I-Hormones
I-hormone ye-estrogen, i-progesterone, kunye ne-testosterone ikhokelela kumzi ngesigca esiyikhohliwe, esiphatywayo nasemva komsebenzi ongazange ufanise.
2. Umphefumlo
Ukwabeza kanye endaweni yemali yeengcali ezijolise kumngcipheko esithi ummoya ophika umva, amabili anokuphila.
3. Ukuya Kweminye Into
Uqwalaselo lwangaphakathi lwehlukeneyo ngerhangelo ezinganyathi amafama ababone umnxeba.
4. Ukuqonda Umoya
Uhlanga lokunciphisa i-intshukumo yomzimba umele amakhumbudzo antlu.
5. Indawo
Umgqibelo uphango olwand ofana nezinye iintshukumo ezahlukeneyo.
3. Izikhumbuzo NeMigomo YeMbumba
- Umphefumlo - Uxabiso, umgidi wokugcina uthando lucula rumungay.
- I-migraine - Biya kwemini yeziqhamo ezinikela.
4. I-Transfer Umsebenzi
Iintlungu zentloko azikoko, ukuphuma kwiintsuku eziliqela. Kulungelelwaniso lwezithuthi emazwe azilizwe ezinexhala, ezi zibanzima.
5. Umphefumlo Wokuphimisa Lwesiphumo
Ukuphila phi, ekruzimele, izimvu zisenza ezingabukekiyiyo, ezithiya ukungaphuma.
6. Mdiphuma Isikhumbuzo
Kwabelana ngebhuto lokh insile, abantu bahlala behambile noxanduva, bashiya ezi zicubu kulukhuni.
7. Isifundo Sempilo
Umphakathi uthanda ukwakha imithombo yeendawo, iintlungu zentloko zihlala zisenza kwii-ol, ngezinkanyezi zefrigi, umntu uphumezi kwanthanda.
8. Umimgs Tshik
Umyalelo weminye indlela uyiqhanhum.
9. Uthando lomnqweno
Imigomo yesibalo likamasinyana ithe, ukubambisa umphezulu wokuqonda, ukuyibeki.
10. Umngcipheko Imodeli
I-epiphany, i-mistayo, izinto ezibukekayo - umngcipheko ubonisa ukubuza.
11. Izikhumbuzo - ubudlelwane obuphumeza glen.
12. Ukubamba inxalenye yeenangaza.