Ibintu 6 bishobora kugufasha mu bihe vyo kwegereza guca imvyaro

Périménopause ni ikibazo gishikira abagore baharugwa muri za miliyoni kw'isi, ariko nta gihe kinini giheze abantu bakigifata nk'intambwe y'ubuzima idakunze kuvugwa kandi benshi badatahura neza.

Mu bihugu bimwe no mu kibano ca bamwe bamwe, ni ikintu kizira kuvugirwa ahabona.

Périménopause ni igihe c'amahinduka ku muntu aba ariko yegereza guca imvyaro (canke gushikira Ménopause), aho urugero rw'imisemburo y'umugore ruba rutanguye guhinduka, ndetse n'ubushobozi bwo kurondoka bugatera bugabanuka.

Ico gihe gitangura iyo urugero rw'imisemburo ya - œstrogènes, progestérone, hormone folliculo-stimulante (FSH), hormone lutéinisante (LH) na testostérone rutanguye guhindagurika.

Ayo mahinduka atuma haza ibindi bimenyetso bitandukanye, vyaba ivyo ku mubiri canke mu marangamutima, bizanana n'ingaruka ku buzima bwa minsi yose bw'umugore.

Kubw'igisata ca leta kijejwe amagara y'abantu mu Bwongereza (National Health Service -NHS) ibimenyetso bikunda kwigaragaza ni ibi:

Igisata c'ishirahamwe mpuzamakungu kijejwe amagara y'abantu OMS/ WHO, kimenyesha ko ivyo bimenyetso bishobora gutangura kwigaragaza iyo umuntu ariko ava mu myaka ya 30 yinjira muri 40, abenshi mu bakenyezi bakinjira muri ivyo bihe bageże hagati na hagati y'imyaka 40 na 50.

Gutahura ibiriko birakubako no gufata ingingo imbere y'igihe zishobora kugufasha guca muri ivyo bihe.

Nimba bamwe mu bagore bashobora kwifashisha umuti usubirira imisemburo (traitement hormonal substitutif -THS) hari abandi bahitamwo gukoresha ibindi bitari gufata umuti, nko guhindura uburyo babayeho, ibi bashobora no kuvyongera ku gufata imiti ya THS.

Ng'ibi bimwe mu bishobora gufasha:

1. Ihereze infungurwa zishobora kugufasha

Ibi biri mu vyo ushobora gufungura bikagufasha :

2. Gukora imyimenyerezo yo kunonora umubiri

Imyimenyerezo ya buri munsi, harimwo gukomeza imitsi birashobora kugufasha guhangana n'ibimenyetso bizanana n'amahinduka y'imisemburo yo muri périménopause.

Gukora imyimenyerezo bituma umuntu aduza urugero rw'umusemburo wa dopamine, umusemburo utera akanyamuneza no kugira ishaka, ukagabanya kugubwa nabi kuzanana n'igabanuka ry'imisemburo umugore aba asanganywe mu mubiri imbere y'ibi bihe vyo guca imvyaro.

Gukora imyimenyerezo ya buri gihe kandi bishobora gufasha ubwonko bw'umuntu kwama yiyumva neza, mu kuduza uwo musemburo wa dopamine utembera mu mubiri, bikanaduza urugero rw'imyakura ifata iyo dopamine, ibintu bituma noneho umuntu arushiriza kwiyumva neza. Uko ubwonko bwishura ku kamenyero ko kwinonora imitsi nivyo vyerekana uruhara rukomeye rw'imyimenyerezo ku magara yo mu mutwe y'umuntu hamwe no mu marangamutima yiwe.

Icigwa cakozwe na kaminuza ya Exeter, cerekanye ko gushikira iyi ntambwe ya ménopause bitabuza imitsi gukomeza kwiyubaka canke gukomera, kwimenyereza kugira inguvu bishobora gufasha amafyigo gukomera, bikanungura ubunonotsi no kudahugangwa.

Kora usukiranije iyi myimenyerezo :

3. Gabanya umwitwarariko

Umwitwarariko wa cane utuma ingaruka z'ibimenyetso vya périménopause noneho ziyongera, cane cane kugubwa nabi, guhagarika umutima no kudasinzira neza.

Icigwa cakozwe mu 2019, na Mayo Clinic, casanze gutegeka ivyiyumviro vyawe kuguma uruhande rumwe no kudahangayika bifise ukuntu bijana kimwe kimwe ukwaco, no kugabanuka kw' ibimenyetso vya ménopause ku bagore bakuze.

4. Guha umwanya ukwiye itiro

Birashobora kugorana kuvura umuntu afise ikibazo c'itiro iyo ari mu bihe vyo guca imvyaro canke périménopause, kuko ibituma vyihishe inyuma, n'ukuvuga ihungabana ry'imisemburo, bihambaye kandi bigoye gusubiza ku murongo.

Imisemburo ya œstrogène na progestérone, ifise uruhara rukomeye mu gutuma umuntu asinzira neza, iragabanya kandi ku buryo butokwibazwa, ibibuza kuronkera inyishu rimwe zerekeye ibibazo vyose canke ibimenyetso vyose umuntu aba afise.

Ubundi, ibimenyetso vyo kubira icuya mw'ijoro, guhangayika canke guhindagurika mu marangamutima, bigenda ubwavyo bihindura urugero n'incuro bija biragaruka, ibituma umuntu akenera gukoranya uburyo bwo kubivura, n'ukuvuga guhindura ingendo mu mibereho ya minsi yose, gukoresha umuti usubirira imisemburo canke iyindi miti.

Ibindi, nk'ibijanye no guhindura akamenyero mu kuryama bivanye n'imyaka umuntu aba agezeko, canke kubura itiro, bishobora noneho gutuma ingorane umuntu afise ziterwa no kuja muri ivyo bihe vyo guca imvyaro zongerekana. Rero vyiza ni ukuja uragerageza ikintu kimwe kimwe ukwaco, kugirango urabe ikigufasha muri vyo gutora agatiro neza.

Ibigutuma gusinzira neza birimwo :

5. Ikoreshwa ry'imiti iva ku bimera

Nimba wifuza gufata imiti ivuye ku biterwa, kumwe n'imiti ishobora gusubirira imisemburo -THS, ni vyiza ko womenya ko iyi miti ishobora kugira ivyo ihuriyeko.

Nk'akarorero, abahinga basobanura ko, agati kagufi kezeza amashurwe y'umuhondo kazwi nka Millepertuis (izina ryako mu bushakashatsi ni Hypericum Perforatum) gashobora kugabanya ububasha bw'imiti y'ibinini isubirira imisemburo -THS. Ni co kimwe na curcumine, iva mu giterwa ca curcuma, kivamwo ifu ishobora gukoreshwa nk'ikinzari. Iyo umuntu akoresheje urugero runini rwa curcumine, nayo nyene ishobora gutambamira umuti usubirira imisemburo ntushobore gukora neza, kubera uca uja guhiganwa n'imyakura ya oestrogènes, n'ubwo ibi bitaremezwa neza n'ubushakashatsi.

Iyindi miti ituruka ku biterwa, nk'amavuta ya soja, ya onagre, trèfle rouge, actée à grappes noires na ginseng, birakoreshwa mu kugabanya ingaruka za ménopause.

Mugabo abahinga baragabisha ko ikoreshwa ry'iyo miti cane cane ingero zikenewe, bitazwi neza kubera ata bushakashatsi bukwiye burakorwa.

Ivyiza ni ukwegera abaganga babigenewe kugirango umenye neza uko wojanisha iyo miti yamuka ku biterwa n'iyindi miti yo kwa muganga, yaba ari iyo yo gusubiriza imisemburo canke iyindi.

Kathy Abdrnethy, umwe mu bahinga ku bijanye na ménopause mu kigo Peppy, gifise ubuhinga mu bushakashatsi ku buvuzi budakumira, bukuzuriza bose bwitayeho ibitsina vyose, aravuga ko abagore benshi bahindukiriye gukoresha imiti y'ingaburo (compléments alimentaires), ariko atari yose muri iyo miti yakozweko ubushakashatsi bushingiye ku bigaragara bifadika.

Avuga ko imfungurwa zuzuje ivya ngombwa ari co kintu gikuru gishobora gufasha abari muri ibi bihe vya menopause, n'ubwo ingaburo ya vitamine D na calcium bishobora kwunganira cane cane abari mu bihe vy'imbeho.

Arashimika ku kibazo co kwiyubara, aho avuga ko iyo miti y'ingaburo iba yaguzwe kuri internet canke iturutse mu bihugu bitubahiriza ubuziranenge, ugasanga ntishobora gukorana neza n' imiti yo kwa muganga umuntu aba yandikiwe.

Mme Aberrnethy ahanura abantu kuraba ivyanditse kuri iyo miti, kubaza abagurisha iyo miti muri farumasi (pharmacie), no kuraba neza ko imiti y'ingaburo ishobora gukorana neza n'iyo ukeneye yo kwa muganga.

Imiti imwe imwe ituruka mu biterwa irashobora kugabanya ubushuhe. Umubiri ushuhirwa kubera amahinduka mu misemburo, cane cane iyo imisemburo ya œstrogènes yagabanutse.

Ukwo kugabanuka kw'umusemburo kugira ingaruka ku gice c'ubwonko citwa hypothalamus, ari naco kijejwe kugenzura urugero rw'ubushuhe bw'ubwonko.

Ingaruka ni uko, umubiri uca itangura kwirwanako mu kugabanura ubwo bushuhe wumvise mu bwonko, biciye mu kugarura/kwagura imiyoboro y'amaraso (vasodilatation) bigatuma noneho bwa bushuhe mu mubiri burwirirana, uruhu rugahindura ibara, umuntu agatangura kubira icuya.

6. Ubufasha ku bijanye n'amarangamutima

Périménopause ishobora kuboneka nk'ikibazo gikomeye, ariko ntukwiye kucigungana wenyene.

Abahinga bahanura ko ukwiye kubivugana n'abandi, uwo mwubakanye, guhura n'abandi mu migwi ishobora gufasha canke ukaraba abahinga mu buvuzi bashobora kugufasha.

Imara igihe kingana iki?

Périménopause ishobora kumara imyaka itari mike, abahinga bamwe bamwe bakagereranya ko ishobora kumara hagati y'imyaka ine n'imyaka itandatu.

Igihe rero imara kiva ku mvo nyinshi harimwo izo umuntu yokwita ndemanwa, aba yaravukanye yatoranye ku bavyeyi, imibereho n'amagara yiwe muri rusangi.

Ico bita Ménopause vy'ukuri ni igihe kimara umunsi umwe gusa, n'ukuvuga umunsi umugore aba yashikanye amezi 12 yikurikiranya atagiye mu butinyanka.

Icigwa cakozwe muri Leta Zunze Ubumwe za Amerika mu 2022 (Study of Women's Health Across the Nation) cerekana ko abiraburekazi ari bo bahora bashikira menopause kare kurusha abandi, kandi ibimenyetso bagaragaza bikaza bikaze cane, harimwo kugira ubushuhe bwiyadukiza, umwitwarariko urengeje hamwe no kudasinzira neza.

Ariko ku bagore b'aba Yapani n'aba Shinwa, ivyo bimenyetso bifatiye ku bushuhe muri périménopause ntibigaragara cane.

Ingaruka zayo ku migenderanire n'abandi

Shahrzad Pourabdollah, umuganga afasha abantu mu vyiyumviro no mu migenderanire ishingiye ku mibonano mpuzabitsina (thérapeute psychosexuelle et relationnelle) aba Londres, yabwiye BBC y'uko ibimenyetso vya périménopause bishobora kubangamira imigenderanire, atari gusa hagati y'abubakanye, ahubwo no hagati y'abavyeyi n'abana.

Kutavugana neza, cane cane ku vyerekeye imibonano mpuzabitsina, bishobora gutuma abantu baba bumva batacuzura (batagisabana).

Ariko rero avuga ko kubera kumenya ivy'ivyo bihe, kwihanganirana, kumenya uko bakwiye kuvyifatamwo, bituma abubakanye bashobora kugumana no kubumbatira imigenderanire yabo muri ico gihe umugore aba ariko aracamwo.

Tandukanya périménopause n'ibindi bishobora guhindura amarangamutima

Ibimenyetso bimwe bimwe vya périménopause bisa n'ibiterwa n'ibindi bibazo nk'ingwara y'umwingo, umwitwarariko urenze n'uburuhe bwamaho.

Akarorero, kuja mu butinyanka mu bihe bidakurikije ukwezi kw'umugore bishobora kuba ari ibiturutse ku misemburo canke ku ngwara y'umwingo.

Uburuhe no kutagira ivyiyumviro biri ku murongo navyo bishobora kuva kuri périménopause canke kubura vitamines zimwe zimwe mu mubiri, nayo kubabara mu ngingo no kumeneka umutwe bigaturuka ku zindi ngwara.

Gukurikirana neza ivyo bimenyetso ukoresheje application canke kwandika buri munsi bishobora gufasha kunenya nimba biturutse kuri périménopause canke ikindi kibazo.

Gupima amaraso navyo nyene birashobora gufasha gutanga inzira, ariko kubera imisemburo iguma ihindagurika, bituma ibipimo vy'amaraso bigora gufatirako. Ikiganiro cuzuye kuri ivyo bimenyetso n'ibindi bibazo vy'amagara umuntu aba yaraciyemwo muri kahise bishobora gufasha cane.