- ukuguquka kwemizwelo ebukhali (kusukela ekucaseni okuqinile ekucindezelekeni okujulile);
- umuzwa wokulala njalo;
- isifiso sokudakwa;
- ikhanda kanye nezinhlungu esiswini esingaphansi;
- ukucabangela;
- ukubukeka kwe-acne;
ukuvuvukala nokuguquka kwezigulane ezincelisayo;
- amahlumela avamile;
- ngezinye izikhathi ukushisa komzimba kuphakama, ubuhlungu enhliziyweni, emuva, amalunga angabonakala;
- ukuhlaselwa ukukhathazeka;
- izinkinga zokuvuthwa;
- Ukushona;
Ngenxa yobuningi bezimpawu, ososayensi abazange basungulwe izizathu ze-PMS yabesifazane, kodwa bakholelwa ukuthi lokhu kungenxa yokunyuka kwamahomoni emzimbeni. Kulokhu, kunezindlela eziningana ezingasiza owesifazane ukuba abhekane ne-PMS.
1. Amaphilisi okulawula ukubeletha. Sezivele ziqukethe amahomoni e-sex female, ngakho umzimba uyayeka ukukhiqiza wona. Futhi njengoba kungekho amahomoni - akukho PMS. Kodwa-ke, kubalulekile ukusebenzisa amaphilisi ngokunakekelwa: kusukela ekusebenziseni kwabo njalo ibhalansi ye-hormonal iphukile.
2. Ukudla okunempilo. Kuvela kuye ngokuyinhloko kuxhomeke esizinda sangasese se-hormonal. Nazi ezinye amathiphu okuzokusiza ukunciphisa i-PMS:
- faka emanzini akho okudla, imbewu nezinhlanzi zasolwandle ezinhlobonhlobo zamafutha, izinto eziqukethwe kule mikhiqizo zizosiza umzimba ukugcina ibhalansi ye-hormonal;
- ukunciphisa ukusetshenziswa kasawoti;
- zama ukuyeka utshwala ne-caffeine, njengoba lokhu kuphazamisa ukucasula nokucindezeleka;
3. Ukudlala imidlalo. Nge-PMS, ungakhohlwa ukwenza umzimba wokuzivocavoca, lokhu kuzosiza ekunciphiseni isimo sakho, njengoba lokhu kwandisa okuqukethwe kwamahomoni kuma-hormone ajabula - ama-endorphins. Ngakho-ke ungene ukuze uthole ukufaneleka, ukubhukuda, ukuhamba ngeqhwa ebusika, i-skate - ngokuqinisekile usizo!
Uma ulandela lezi zeluleko, ke uma ungalokothi uziqede, khona-ke unciphisa kakhulu imizwa engathandeki futhi ebuhlungu phakathi nenkathi ye-PMS yowesifazane. Ungesabi - ukubaluleka okubaluleke kakhulu ezinsukwini ezinjalo! Nciphisa inani lokucindezeleka empilweni yakho futhi konke kuyoba kuhle!