- kukhumudwa kwachisokonezo (kuchokera ku mphamvu yovuta kuvutika maganizo);
- kumverera kwanthawizonse kwa njala;
- kukhumba kuledzera;
- kumutu ndi ululu m'mimba pamunsi;
- kunyoza;
- maonekedwe a ziphuphu;
kutupa ndi hypersensitivity ya mammary glands;
- kuzimitsa kawirikawiri;
- nthawi zina kutentha kwa thupi kumatuluka, ululu m'mtima, kumbuyo, ziwalo zimatha kuwoneka;
- nkhawa;
- mavuto okhwima;
- Kutaya;
Chifukwa cha kuchuluka kwa zizindikiro, asayansi asanakhazikitse zifukwa za PMS yazimayi, koma akukhulupirira kuti izi ndi chifukwa cha kuchuluka kwa mahomoni m'thupi. Pankhani imeneyi, pali njira zingapo zomwe zingathandize mkazi kuthana ndi PMS.
1. Kugwiritsa ntchito mapiritsi oletsa kubereka. Ali kale ndi mahomoni a chiwerewere, choncho thupi limasiya kuzipanga. Ndipo popeza palibe mahomoni - palibe PMS. Komabe, m'pofunika kugwiritsa mapiritsi mosamala: kuchokera ku ntchito yawo nthawi zonse ma hormonal balance is broken.
2. Zakudya zabwino. Kuchokera kwa iye makamaka chimadalira mahomoni achikazi. Nazi malingaliro othandizira kuchepetsa PMS:
- kuphatikizapo mtedza wa zakudya, mbewu ndi nsomba za m'nyanja zamtundu wa mafuta, zinthu zomwe zili m'magulu amenewa zidzathandiza thupi kuti likhalebe bwino;
- kuchepetsa kugwiritsa ntchito mchere;
- yesetsani kusiya mowa ndi caffeine, chifukwa izi zimakhumudwitsa komanso kukhumudwa;
3. Kuchita maseĊµera. Ndi PMS, musaiwale kuchita masewera olimbitsa thupi, izi zidzakuthandizani kuchepetsa matenda anu, chifukwa izi zimapangitsa kuti mahomoni akhale osangalala - endorphins. Choncho pitani mukakonzekerera, kusambira, kusewera mumtambo m'nyengo yozizira, skate - ndithudi kuthandiza!
Ngati mutatsatira malangizo awa, ndiye ngati simungathe kuchotseratu, pewani kuchepetsa chisoni ndikumva kupweteka pakati pa amayi a PMS. Musakhale wamanjenje - lamulo lofunikira kwambiri masiku amenewo! Lembetsani kuchuluka kwa nkhawa pamoyo wanu ndipo zonse zidzakhala bwino!