Ranar 18 ga watan Oktoba ake gudanar da ranar Menopause ta duniya, duk shekara. Manufar ranar ita ce wayar da kan jama’a game da ɓacewar al’ada, da kuma hanyoyin tallafi da ake da su don inganta lafiya da walwalar iyalanmu mata.
Zan yi bayani kan abubuwan da ke faruwa a lokacin Menopause domin tunatarwa da faɗakarwa ga waɗanda ba su da masaniya kan hakan. Menopause yana faruwa ga yawancin mata masu shekaru 51, amma a wasu matan, yakan fara tsakanin shekaru 45 zuwa 55.
Me ke faruwa a menopause? Daga kimanin shekaru 35-40, mace tana da ƙwai kaɗan da suka rage a cikin Mahaifa, ze zamo ƙwai kaɗan take saki ba kamar da ba. Menopause yana nufin tsayawar al’ada.
Hormones wani sinadari ne da aka yi a jikin mutum wanda ke isar da saƙo ta hanyar jini. Misali, hormones ne ke gaya wa jiki ya ci abinci, kuma ya yi barci. Manyan hormones guda uku waɗanda ke canzawa yayin da mata ke fuskantar menopause sune: • Estrogen • Progesteron • testosterone. Canjin matakan hormone yana haifar da alamun menopause daban-daban.
1. Mataki na farko shine Perimenopause: Perimenopause shine mataki kafin lokacin shigowar ainihin menopause ɗin. Lokacin da jikin mace ya kai ƙarshen shekarun haihuwa. Perimenopause wani yanki ne na halitta na rayuwar mace, kuma yakan faru a wani lokaci daga sama da shekaru 40. Aƙalla wannan mataki yana ɗaukar shekaru huɗu zuwa shida, wata rana kuma yana iya ɗaukar shekaru ɗaya zuwa 10. A wannan lokacin, ƙwai dake mahaifa sun fara ƙarewa. Wannan yana haifar da chanjin yanayin hormone, musamman estrogen. Wannan canji yana haifar da alamu daban-daban, kamar:
1.ketowar zafi mai zuwa ya tafi.
2.Canjin hormones kuma na iya shafar al’ada. Misali, lokutan jini na iya zama mara daidaituwa, ko yayi tsayi, ko ya ƙara nauyi, ko kuma ƙila ba zai zo na ƴan watanni ba.
3. Bushewar farji.
4.Zufan dare.
5. Matsalolin rashin barci.
6. Canjin yanayi.
7. Ƙara ƙiba
8. Matsalolin da suka danganci narkewar abinci.
2.Mataki na biyu shine Menopause, yana faruwa ne lokacin da jiki ya daina samar da hormones da ke haifar da al’adar al’ada, sun tafi gaba ɗaya, wato mace ta dena haila har tsawon watanni 12 a jere. Da zarar wannan ya faru, to an shiga shiga menopause.
3.Sekuma mataki na uku shine post menopause. Yana shigowa sanda mace tafi shekara batayi al’ada ba. Da zarar wannan lokaci ya shigo, mace zata kasance cikin sa har tsawon rayuwar ta. Matakan hormones ɗinta zai kasance ƙasa kaɗan kuma ba za ta ƙara yin haila ba. Ba za a iya yin ciki ba saboda mahaifa ta daina sakin ƙwai. Yawancin mutanen da ke cikin wannan mataki suna jin yanayin perimenopause da muka ambata a sama kaɗan kaɗan. A wasu lokuta, ma ji tayi kusan sun ɓace. Alamun sun haɗa da Fitar da shigowar zafi, da gumin dare, bushewar farji da rashin jin dadin jima’i, ɓacin rai, Canje-canje a cikin jiki, rashin barci, bushewar fata, Canjin nauyi, da saukar gashi. Rashin iya riƙe fitsari, da sauransu. Idan alamun ku sun ƙara tsananta, kuma suna shiga rayuwar ku ta yau da kullun, kuyi magana da likita don ya biyu lafiyarku.
Ta yaya zan mace zata sarrafa alamun menopause da kanta?
Salon rayuwa ko canje-canjen a gida na iya taimaka ma mata su samu sauƙin alamun bayyana, da bayan menopause. Wasu daga cikin waɗannan sun haɗa da:
• Yin amfani da man shafawa na farji na ruwa a lokacin jima’i. Shafa wadannan mayuka a cikin farji yana taimakawa bushewa da jin zafi.
• Motsa jiki na yau da kullun, tunani da sauran ayyukan shaƙatawa na iya taimakawa yaye baƙin ciki da sauran alamomi masu illa na postmenopause.
. Cin abinci wanda ya wadatu da phytoestrogens kamar hatsi, flaxseed, chickpeas da ganye.
Fahimta da kuma yanayin rai lokacin Menopause
Fahimta: a lokacin nan na menopause, mata da yawa suna kokawa game da matsalolin fahimta, ko tunawa da abubuwa, ko yawan mantuwa. Hakan yana nuna cewa canjin hormonas da ke da alaƙa da menopause na iya haifar da canje-canje a cikin fahimta. Duk da haka, akwai wasu canje-canjen salon rayuwa da mace zata iya yi wanda zai iya sauƙaƙe bayyanar cututtuka da inganta ƙwaƙwalwar. 1. Cin abinci mai kyau. Abincin da ke da ƙananan ƙwayar lipoprotein (LDL) cholesterol da mai na iya zama mummunan ga zuciyar ku da kwakwalwar ku. 2. Samun isasshen hutu. 3. Motsa jiki. 4. Yin game ko atisayin na motsa ƙwaƙwalwa.
Yanayi Hali: Haushi da ɓacin rai sune mafi yawan alamun menopause. Sau da yawa, ana iya sarrafa su ta hanyar sauye-sauyen rayuwa, kamar koyan hanyoyin shaƙatawa da rage damuwa, motsa jiki da cin abinci mai lafiya, yin abubuwan kwantar da hankali kamar yoga, Ƙirƙirar sababbin abubuwa don ɗebe kewa, kasancewa cikin alaƙa da ƙawaye da al’ummarku.
Aisha Musa Auyo me bincike ce ta Doctorate a Ilimin halayyar ɗan adam, mahaifiyar ‘ya’ya uku, mai ba da shawara kan mental health, harkokin Gida, malamar abinci kuma kocin tarbiyya da dangantaka.
