Txoj hauv kev zoo tshaj los txo koj cov tsos mob PMS, Raws li Kev Tshawb Fawb

Zoo Siab

• Ntxiv rau omega-3s.
• Tsis txhob noj cov zaub mov tiav.
• Hais ua om.
• Mus pw ntxov.
• Sim siv acupuncture.
• Ntaus lub gym.
• Saib xyuas koj cov carbohydrates kom txaus.
• Sim kho qhov tshiab.
• Tshuaj xyuas rau

Nruab nrab ntawm lub plab tsam plab, ua rau mob plab, thiab kua muag ntws zoo li yog koj raug tsis lees paubBachelor Tus neeg sib tw, PMS feem ntau xav zoo li Niam Xwm yog ntaus koj nrog txhua yam hauv nws lub arsenal. Tab sis koj lub tsev menyuam tsis yog qhov txhaum rau koj qhov PMS tsis zoo tshaj plaws - qhov mob thiab hloov pauv ntawm cov tshuaj hormones tuaj yeem ua rau koj lub cev thiab lub siab zoo ib yam, raws li kev tshawb fawb tshiab.

Cov kws tshawb fawb ntawm University of California, Davis tau saib cov ntaub ntawv los ntawm kev tshawb fawb hauv tebchaws ntawm ntau dua 3,000 tus poj niam thiab pom cov uas muaj qib siab dua ntawm cov cim mob hu ua C-reactive protein (CRP) yog 26 txog 41 feem pua ​​feem ntau yuav raug kev txom nyem los ntawm feem ntau cov tsos mob ua ntej cev xeeb tub, suav nrog kev hloov pauv hloov pauv, mob plab, mob nraub qaum, xav tau zaub mov, nce phaus, tsam plab, thiab mob mis. Qhov tseeb, tsuas yog PMS cov tsos mob tsis cuam tshuam nrog mob yog mob taub hau. Thaum txoj kev tshawb no tsis tuaj yeem ua pov thawj qhov twg los ua ntej, qhov mob lossis cov tsos mob, cov kev tshawb pom no tseem yog qhov zoo: Lawv txhais tau hais tias kev sib tw ib tus neeg ua txhaum cai tuaj yeem pab txo koj qhov mob feem ntau. (Psst ... Nov yog 10 Cov Khoom Noj Uas Ua Rau Ua Phem.)

Yog tias koj tsis muaj mob tab sis tig mus ua lub suab luag thaum Phauj Flo mus ntsib, koj tuaj yeem tuaj yeem liam koj qhov kev xav ntawm kev hloov pauv ntawm cov tshuaj hormones uas ua rau qee lub paj hlwb hauv peb lub hlwb tham nrog ib leeg yooj yim dua, raws li kev tshawb fawb hauv phau ntawv xov xwmCov Qauv hauv Neurosciences.Kev sib txuas lus zoo dua zoo li yog qhov zoo, tab sis nws ua rau muaj kev tawm tsam siab dua thiab muaj kev xav tsis zoo, cov kws tshawb fawb hais.

Hmoov zoo, kev tshawb fawb tseem tau tshawb pom txoj hauv kev tshiab kom txawm tias tawm koj cov tshuaj hormones thiab txo qhov mob, uas ua rau koj lub hlwb ua kom zoo, ua rau koj lub siab xav, thiab cia siab tias yuav txo koj txoj kev mob siab. Nov yog yuav hais lus zoo rau PMS ib zaug thiab rau txhua tus.

Ntxiv rau omega-3s.

Omega-3s txhawb tus naj npawb ntawm cov protein uas txo qhov mob thiab ib txhij txo cov protein uas txhawb kev mob, hais tias Keri Peterson, MD, tus kws tshaj lij hauv New York raws li kws kho mob sab hauv thiab kws pab tswv yim rau digital kev noj qab haus huv platform Zocdoc. Sau koj lub phaj nrog salmon, tuna, walnuts, flaxseed, thiab roj txiv ntseej lossis ntxiv cov ntses ntxiv roj.

Tsis txhob noj cov zaub mov tiav.

Cov rog rog, qab zib, ua kom cov carbohydrates yooj yim, thiab cov khoom noj uas muaj gluten tau txuas rau lub cev tag nrho. Thiab txij li cov no thiab lwm yam ntxiv tuaj yeem nyuaj rau qhov sib txawv, koj qhov thawj koom ruam zoo tshaj plaws yog xaiv ntau npaum li cov zaub mov tshiab, tsis tau ua tiav raws li ua tau. Dr. Peterson pom zoo kom tsom mus rau cov nqaij ntshiv protein, xws li ntses, ntxiv rau txiv hmab txiv ntoo thiab zaub, uas muaj cov tshuaj tiv thaiv kab mob, tiv thaiv phytonutrients.

Hais ua om.

Kev tawm dag zog yog ib txoj hauv kev zoo los tiv thaiv kev ntxhov siab, yog li ua rau txo qib kev mob, hais tias Dr. Peterson. Tab sis kev tawm dag zog uas tsom mus rau nqus pa tshwj xeeb, xws li yoga thiab Pilates, coj cov txiaj ntsig daws kev ntxhov siab mus rau qib tom ntej. (Ntau ntxiv ntawm no: 7 Kev Tawm Ua Haujlwm uas Txo Kev Nyuaj Siab)

Mus pw ntxov.

Tau txais kev so ib hmos - txog xya mus rau cuaj teev - muab sijhawm rau koj lub cev kom rov qab los ntawm hnub ua haujlwm thiab xav tau. Tsis txhob qis tus nqi poob qis; thaum koj lub cev ploj mus ntawm kev pw tsaug zog txhua hnub nws xav tau, koj muaj kev pheej hmoo mob hnyav ntxiv, hais tias Dr. Peterson. (Saib: Vim Li Cas Pw Tsaug Yog Qhov Tseem Ceeb Tshaj Plaws Rau Koj Kev Noj Qab Haus Huv)

Sim siv acupuncture.

Acupuncture tuaj yeem txo qhov hnyav ntawm PMS cov tsos mob, kev tshuaj xyuas tsis ntev los no hauvCochrane Lub Tsev Qiv Ntawv qhia. Txoj kev kho yuav txo qhov mob thiab ua rau lub cev tsim tawm ntawm nws tus kheej cov tshuaj tua kab mob, ob qho tib si uas tuaj yeem pab ua kom muaj kev npau taws ua ntej thiab ntxhov siab, hais tias Mike Armor, Ph.D., yog ib tus kws tshawb fawb sau. Tsis yog tus kiv cua ntawm koob? Acupressure ua haujlwm ib yam nkaus, nws hais.

Ntaus lub gym.

Ua haujlwm tawm cov tshuaj endorphins, uas ua rau koj zoo siab thiab tsis tshua muaj kev ntxhov siab. "Qhov ntawd yuav pab tiv thaiv qhov tsis zoo ntawm PMS," hais tias Jennifer Ashton, MD, ob-gyn thiab tus sau ntawmKev Kho Tus Kheej Tus Kheej.

Cov poj niam uas ua haujlwm tsis tu ncua tej zaum yuav tsis tshua muaj PMS, hais tias Karen Duncan, MD, tus xibfwb qhia txog kev phais menyuam yaus ntawm NYU Langone Health hauv New York. Qhov ntawd vim tias kev tawm dag zog tuaj yeem pab ua kom muaj qib sib npaug ntawm cov tshuaj hormones, kev tshawb fawb qhia. Feem ntau cov kev tshawb fawb tau saib ntawm aerobic workouts, tab sis Dr. Ashton hais tias yoga thiab kev hnyav hnyav kuj tseem muaj txiaj ntsig zoo sib xws. (Koj tau txais txiaj ntsig kev noj qab haus huv ntau ntxiv los ntawm kev ua haujlwm.)

Saib xyuas koj cov carbohydrates kom txaus.

Kev sim nrog txiav rov qab ntawm cov carbohydrates, tshwj xeeb tshaj yog ua kom cov carbohydrates zoo li qhob cij dawb, nplej zom, thiab mov li ib lub lim tiam ua ntej koj lub sijhawm. "Cov carbohydrates ua rau muaj suab thaj ntau ntxiv rau qee tus poj niam tuaj yeem ua rau muaj kev ntxhov siab thiab tsam plab, ob ntawm cov tsos mob PMS feem ntau," Dr. Ashton hais. (Qhov no yog qhov koj yuav tsum paub txog kev noj qab haus huv carbs.)

Nws qhia pom kev noj zaub mov zoo thiab tsis muaj protein ntau. Los yog muaj txiv hmab txiv ntoo. Hauv ib txoj kev tshawb fawb ntawm cov poj niam hluas, cov neeg uas tau noj txiv hmab txiv ntoo ntau yog 66 feem pua ​​tsis tshua muaj peev xwm tsim PMS cov tsos mob piv rau cov uas noj me ntsis, phau ntawv xov xwmCov khoom nojqhia. Berries, melons, thiab citrus muaj fiber ntau, cov tshuaj tiv thaiv kab mob, thiab lwm yam sib xyaw uas tuaj yeem tiv thaiv PMS. (Ntxiv ntawm no: Muaj pes tsawg Carbs Koj Yuav Tsum Noj Ib Hnub?)

Sim kho qhov tshiab.

Yog tias koj cov tsos mob hnyav heev, txiav txim siab nug koj tus kws kho mob txog kev tiv thaiv tshuaj tiv thaiv hormonal, uas tuaj yeem ua rau qib qis qis qis dua thiab ruaj khov txhua lub hlis, Dr. Duncan hais. Lwm qhov kev xaiv yog tshuaj antidepressant, nws hais. Lawv yuav ua kom koj cov neurotransmitters sib npaug thiab koj lub siab nyob ruaj khov.

Tshuaj xyuas rau