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Apa Sih Sindrom Pramenstruasi dan Bagaimana Cara Menanganinya

Apa Sih Sindrom Pramenstruasi dan Bagaimana Cara Menanganinya

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Menstruasi adalah insiden pendarahan asal rahim disertai bareng divestasi selaput lendir rahin yang terjadi secara teratur dan periodik atau bulanan. Setiap wanita yang sehat dan tidak sedang hamil niscaya akan mengalami menstruasi secara teratur setiap bulannya.

Nah, ketika ini rakyat awam masih poly yang menyangka PMS ini hanyalah opini dan hanya dirancang-buat. Pada kenyataannya PMS ini sudah dibuktikan adalah proses biologis dan fisiologis yang dialami wanita ketika menstruasi. Bahkan penelitian menaruh 85% wanita mengalami PMS ringan-sedang dan 10% mengalami PMS berat.

Disini penulis akan memaparkan sedikit perihal sindrom pra menstruasi atau yang biasa disebut PMS. Yuk kita simak klarifikasi kalem nan bermanfaat berikut J

Apasih yang disebut bareng Sindrom Pra Menstruasi?
Pre Menstrual Syndrome (PMS) adalah sekumpulan gejala berupa gangguan fisik & mental, dialami 7-10 hari menjelang menstruasi dan menghilang beberapa hari sehabis menstruasi. Keluhan yang dialami bisa bervariasi asal bulan ke bulan, bisa menjadi lebih ringan ataupun lebih berat.

Apa saja penyebab Sindrom Pra Menstruasi?

Latar belakang sosial budaya

Wanita bareng sejarah famili depresi atau orang-orang bareng sejarah sebelumnya depresi sehabis melahirkan disebut pasca-melahirkan depresi atau kelainan suasana hati.

Stres emosional yang hiperbola, kecemasan dll bisa menjadikan diperparah gejala PMS.

Gangguan hormone. Peneliti berspekulasi bahwa hiperbola estrogen, progesteron kekurangan, peningkatan prolaktin, aldosterone peningkatan bisa berhubungan bareng gejala PMS.

Perubahan-perubahan kimia di otak

Kimia ini mengatur suasana hati dan orang-orang bareng gangguan serotonin bisa membuatkan gangguan suasana hati dan depresi yang terkait bareng PMS. Serotonin rendah juga mengarah kepada kelelahan, mengidam masakan dan kesulitan tidur.

Diet dan Sindrom pramenstruasi

Diet yang kaya akan garam, kafein, alcohol, lemak, dan garam yang hiperbola juga bisa memperburuk gejala PMS.

Obesitas

Perokok yang juga kepada risiko yang lebih tinggi. Orang-orang bareng penyakit tiroid dan bareng gula darah rendah juga bisa membuatkan gejala PMS.

Apa yang bisa kita kenali kepada Sindrom Pra Menstruasi?

Gejala biasanya mulai kepada paruh kedua siklus haid yang kira-kira 14 atau lebih hari sehabis hari pertama periode terakhir.

Gejala mengurangi atau menghilangkan sehabis awal periode dan biasanya dalam 4 hingga 7 hari sehabis awal periode.

Berikut gejala fisik dan fisiologis:

o Fisik

-Detak jantung tidak teratur dan berdebar

-Sakit kepala

-Sesak napas

-Kelemahan awam (lekas letih, pegal, linu)

-Acne (jerawat)

-Nyeri kepada kepala, punggung, perut bagian bawah, sendi

-Nyeri kepada payudara dan membengkak

-Gangguan saluran cerna contohnya rasa penuh/kembung, konstipasi, diare

-Perubahan nafsu makan, seringkali merasa lapar (food cravings)

o Psikologis

-Sensitive

-Gelisah

-Gampang menangis

-Suasana hati tidak nyaman

-Kelelahan

-Kurang percaya diri

-Perubahan nafsu seksual

-Mood menjadi labil (mood swings), iritabilitas (gampang tersinggung), depresi, ansietas

-Gangguan konsentrasi

-Insomnia (insomnia)

Adakah faktor risiko asal Sindrom Pra Menstruasi?
Sindrom ini biasanya lebih gampang terjadi kepada wanita yang lebih peka terhadap perubahan hormonal dalam siklus haid. Akan akan tetapi terdapat beberapa faktor yang menaikkan risiko terjadinya PMS, mirip berikut adalah:

1.Wanita yang pernah melahirkan --> terutama yang memiliki komplikasi

2. Status perkawinan --> lebih poly kepada yang sudah menikah

tiga. Usia --> semakin mengganggu seiring bareng bertambahnya usia

4. Stres

lima. Diet --> kebiasaan makan mirip tinggi gula, garam, kopi, teh, coklat, minuman bersoda, produk susu, masakan olahan akan memperberat gejala PMS

6. Kekurangan zat-zat gizi --> Kekurangan vitamin B (terutama B6), vitamin E, vitamin C, magnesium, zat besi, seng, mangan, asam lemak linoleat

7. Kebiasaan --> merokok dan minum alkohol.

8. Kegiatan fisik --> Kurang berolahraga dan aktivitas fisik

Apa saja yang wajib kita konsumsi buat mencegah Sindrom Pramenstruasi?

Batasi kosumsi masakan tinggi gula, tinggi garam, daging merah(sapi dan kambing), alkohol, kopi, teh, coklat, dan minuman bersoda.

Kurangi rokok atau berhenti merokok.

Batasi konsumsi protein (sebaiknya sebesar 1,lima gr/kg berat badan per orang).

Meningkatkan konsumsi ikan, ayam, kacang-kacangan, dan biji-biji-bijian menjadi sumber protein.

Batasi konsumsi masakan produk susu dan olahannya (keju, es krim, dan lainnya) dan pakai kedelai menjadi penggantinya.

Batasi konsumsi lemak asal bahan hewani dan lemak asal masakan yang digoreng.

Meningkatkan konsumsi sayuran hijau.

Meningkatkan konsumsi masakan yang mengandung asam lemak esensial linoleat mirip minyak bunga surya, minyak sayuran.

Konsumsi vitamin B kompleks terutama vitamin B6, vitamin E, kalsium, magnesium juga omega-6 (asam linolenat gamma GLA).

Bagaimana cara gampang mencegah Sindrom Pramenstruasi supaya tidak semakin berat?

Olahraga. Ya, olahraga dan aktivitas fisik yang dilakukan teratur sangat bermanfaat bagi tubuh kita. Dapat memperlancar peredaran darah dan memproduksi tubuh lebih kebal terhadap penyakit. Pernah bareng semboyan mens sana in corpore sano? Didalam tubuh yang sehat terdapat jiwa yang bertenaga.

Selanjutnya, hindari dan atasi stress. Oleh karenanya kepada klarifikasi aku diatas perihal faktor risiko terdapat factor usia dimana semakin bertambahnya usia maka stressor pun akan bertambah dan bisa memperberat PMS.

Dalam hal kejiwaan atau psiologis, kita perlu melakukan relaksasi mirip hipnoterapi, yoga, meditasi, aromaterapi dll.

Untuk mengetahui perkembangan dan karena geala PMS bervariasi setiap bulannya, kita perlu mencatat jadwal siklus menstruasi dan mengenali gejala PMSnya. Dan supaya kita bisa memperbaiki kepada ketika PMS berikutnya, kita perhatikan apakah kepada bulan yang lalu kita sudah bisa mengatasinya dan bapabila belum maka kita bias perbaiki kepada siklus menstruasi.

Nah, cukup sekian klarifikasi perihal Sindrom Pra Menstruasi.

Jadi para wanita, kita bisa menangani sendiri dan bisa mengerem emosi kita karena sejatinya PMS ini memang fisiologis terjadi kepada wanita yang akan dan sedang mengalami menstruasi.

Dan buat para lelaki mohon bisa memaklumi jikalau bertemu bareng wanita yang sedang mengalami sindrom pra menstruasi karena memang itu adanya.

Cara penanganan dan pencegahannya juga cukup gampang bukan? Oleh karenanya hindari faktor risiko dan penyebab diatas dan lakukan pencegahan secara dini.

Karena wanita ingin dimengerti, right? :)

KEEP CALM AND SURVIVE YOUR PMS, GIRLS :D

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