Yuav Ua Li Cas Nyob Ntawm Ib Tus Keel

Zoo Siab

• Tshuaj xyuas rau

- Qoj ib ce tsis tu ncua. Kev tawm dag zog lub cev ua rau lub cev tsim cov kev xav zoo-neurotransmitters hu ua endorphins thiab txhawb qib serotonin txhawm rau txhim kho kev xav zoo ib yam. Kev tshawb fawb qhia tau hais tias kev tawm dag zog - ob qho tib si aerobic thiab kev cob qhia lub zog - tuaj yeem txo thiab tiv thaiv kev nyuaj siab thiab txhim kho PMS cov tsos mob. Tam sim no, cov kws tshaj lij pom zoo kom tau txais 30 feeb ntawm kev ua kom muaj zog sib xws ntau hnub nyob rau lub lim tiam.

- Noj kom zoo. Ntau tus poj niam noj tsawg calorie ntau dhau thiab ua raws cov zaub mov uas tsis muaj cov vitamins, minerals thiab proteins. Lwm tus tsis noj ntau txaus, yog li lawv cov ntshav qab zib nyob qis. Txawm li cas los xij, thaum koj lub hlwb nyob hauv lub xeev tsis muaj roj, nws ua rau muaj kev ntxhov siab ntau dua, hais tias Sarah Berga, MD, ntawm University of Pittsburgh School of Medicine. Noj tsib mus rau rau pluas noj me me hauv ib hnub uas muaj cov carbohydrates zoo sib xyaw - uas tuaj yeem nce qib serotonin - thiab cov protein yuav ua rau lub siab tsis zoo.

- Noj cov tshuaj calcium. Kev tshawb fawb los ntawm Susan Thys-Jacobs, MD, ntawm St. Luke's-Roosevelt Tsev Kho Mob hauv New York City, pom tias noj 1,200 milligrams ntawm calcium carbonate txhua hnub txo PMS cov tsos mob los ntawm 48 feem pua. Kuj tseem muaj qee qhov pov thawj tias kev noj 200-400 mg ntawm magnesium yuav pab tau. Muaj pov thawj tsawg dua los txheeb xyuas tias vitamin B6 thiab tshuaj ntsuab zoo li yav tsaus ntuj cov roj primrose ua haujlwm rau PMS, tab sis lawv yuav tsim nyog sim.

- Nrhiav kev kho mob. Cov xov xwm zoo txog cov kev xav tsis zoo ntawm cov tshuaj hormones - kev nyuaj siab, kev ntxhov siab thiab PMS hnyav - yog tias lawv tuaj yeem kho tau thaum lawv kuaj pom. Cov tshuaj feem ntau tau sau tseg rau cov teeb meem no yog xaiv cov serotonin reuptake inhibitors (SSRIs), xws li Prozac (hloov npe Sarafem rau cov neeg mob PMS hnyav), Zoloft, Paxil thiab Effexor, uas ua rau muaj serotonin ntau dua hauv lub hlwb.

Peter Schmidt, MD, ntawm National Institute of Mental Health hais tias "Cov tshuaj no ua haujlwm txog li ob feem peb ntawm cov poj niam nrog PMS hnyav-thiab hauv ib lub lis piam lossis ob hlis," kev nyuaj siab." Txhawm rau txo qis kev phom sij thiab tiv thaiv kev txhim kho ntawm kev ua siab ntev rau cov tshuaj no, qee tus kws kho mob sau ntawv rau lawv siv thaum tsuas yog ob lub lis piam dhau los ntawm kev coj khaub ncaws.

Cov kev tshawb fawb qhia tias SSRIs tuaj yeem siv tau thaum thiab tom qab cev xeeb tub (thiab thaum pub niam mis) yog tias tus poj niam muaj kev nyuaj siab hnyav lossis tua tus kheej. Kuj tseem muaj pov thawj tsawg los qhia tias qhov ncauj progesterone tuaj yeem pab txo qis qee yam PMS cov tsos mob, xws li kev txhawj xeeb.

Tshuaj xyuas rau