- ukuguquka kwemizwelo ebukhali (ukusuka kwintlungu ephosakeleyo ekudakaleni okukhulu);
- ukuhlala ulambile;
- umnqweno wokunxila;
- iintloko kunye neentlungu kwisisu esezantsi;
- isicasiso;
- ukubonakala kwe-acne;
ukuvuvukala kunye nokuxhomekeka kweengcambu zentloko;
- zihlandlo eziqhelekileyo;
- ngamanye amaxesha ukushisa komzimba kuphakama, iintlungu entliziyweni, emva, amajoyina angabonakala;
ukuxhalabisa;
- iingxaki zokucoca;
- Ukungabikho;
Ngenxa yenani elikhulu leempawu, izazinzulu azikabi izizathu ze-PMS yabasetyhini, kodwa kukholelwa ukuba oku kungenxa yokwanda kwamahomoni emzimbeni. Kule nkalo, kukho iindlela ezininzi ezinokukunceda umfazi ukuba ahlangabezane ne-PMS.
1. Iipilisi zolawulo lokuzalwa. Sele sele iqulethe ama-hormone eentlobano zesini, ngoko umzimba uyayeka ukuvelisa wona. Kwaye kuba kungekho amahomoni - akukho PMS. Nangona kunjalo, kuyimfuneko ukusebenzisa iipilisi ngokunyamekela: ukusuka ekusebenziseni kwazo rhoqo i-hormonal balance is broken.
2. Ukutya okufanelekileyo. Kuye kuye kuxhomekeka kakhulu kwimvelaphi ye-hormonal. Nazi ezinye iingcebiso zokukunceda ukunciphisa i-PMS:
- zibandakanya kwiimveliso zakho zokutya, iintlobo kunye neentlanzi zaselwandle ezininzi ezinamafutha, izinto eziqulethwe kule mveliso ziya kunceda umzimba ugcine ibhalansi ye-hormonal;
- ukunciphisa ukusebenzisa ityuwa;
- zama ukuyeka utywala kunye ne-cafeine, njengoko oku kuphazamisa ukukhathazeka;
3. Ukudlala imidlalo. Nge-PMS, musa ukulibala ukwenza umzimba, oku kuya kunceda ukuphucula imeko yakho, njengoko oku kwandisa umxholo we-hormone kwi-hormone yolonwabo - i-endorphins. Ngoko ke ungene emagqabini, ukubhukuda, ukupheka ngesiphakabhaka ebusika, u-skate-uncedo ngokuqinisekileyo!
Ukuba u landela ezi ngcebiso, ngoko ukuba awukugqithisi, ke unciphise kakhulu iimvakalelo ezingathandekiyo nezibuhlungu ngexesha le-PMS yabasetyhini. Musa ukwesaba - umgaqo obaluleke kakhulu ngaloo mihla! Nciphisa umlinganiselo wokuxinwa ebomini bakho kwaye konke kuya kulungiswa!