Mai Kiki i ka hoʻolālā i kāu manawa
ʻO ka pīpīʻana, ka wāwae hina, ka pilikia o ka makemakeʻana i nā pōpona a me nā pads-ʻo kēia mau mea a pau e hiki ke hōʻeuʻeu i nā wāhine me ka mālamaʻole iā lākou e hele wāwae. ʻO ka manawa kēia e hoʻomaka ai e hōʻoia i kēlā mau hoʻolauleʻa mea hoʻolauleʻa wahine - hiki iāʻoe ke hele wāwae, holo, hoʻokele, aʻauʻau i kou mau manawa pōpilikia.
No ke aha e hoʻomau aiʻoe e hele wāwae ai i kou manawa
Eʻoi aku ka paʻakikī e puka i ka puka a ma luna o ka pākīpika no kāu heleʻana i ka wā e loaʻa aiʻoe i ka manstrual cramps, bloating, a me nā hopena'ē aʻe.
Akā, he mau minuke ma hope o ka hoʻomehanaʻana, hiki paha iāʻoe ke maikaʻi (a iʻole ma ka liʻiliʻiʻole iʻoi aku kaʻino). Inā hoʻokomoʻoe iāʻoe iho i kāu papahana hoʻolālā,ʻaʻoleʻoe e hopohopo aiʻole e nele i ka hopena o ka hana āu i hana ai. ʻOiai ināʻoi aku ka māmā o kāu hele a ua pōkole hoʻi ma mua o ka manawa, he hana maʻamau ia aʻoi aku ka maikaʻi o kāu noho ma mua o ka noho. ʻOiai ua hana nā mea noiʻi a me nā kauka i ka hana e pono ai e ho'ēmi i ka kaumaha o ka menstrual (dysmenorrhoea),ʻaʻohe'ōlelo kūpono. E nānā iāʻoe iho pehea e pili ai i kou kino.
Nā Kaumaha Hana
Ua hōʻikeʻia e nā haʻawina heʻaʻohe hana kūpono o ka maʻamau i ka hana pāʻani no nā mea haʻuki wahine. Keʻano likeʻole ka wahine a me ka wahine a me nā mea'ē aʻe e like me ka hoʻohanaʻana i ka mana hānauʻana o ka hormonal. Maanei, ua lanakila nā wāhine i nā marathon ma kekahi lā e hoʻomanikani ana lākou. Ināʻoe e hele i ka holo a i ka lāhui e like me 10K, hapa marathon, aiʻole marathon, e hele wale no.
Kohoʻana i nā Mea Mahana Huli no ka Mahi
Inā hoʻohana waleʻoe i nā pahūpihi, hiki iāʻoe keʻike heʻoi aku ka maikaʻi o ka papa no ka heleʻana, aiʻole paha e makemakeʻoe e hoʻonui i ka pāpālua a hoʻohana i kahi hoe a me ka pākeke. Hiki paha iāʻoe ke hoʻohana i kahi huahana iʻoi aku kaʻoi aku ma mua o kāu hana maʻamau, akā, inā e hele lōʻihiʻoe.
Hiki i ka hana kino ke hoʻololi, a me nā mea'ē aʻe a hiki paha iāʻoe ke pilikia i ka hoʻopaʻaʻana i ka pākeke a me ka pale i ke koko menstrual. Hiki iāʻoe ke pani i kāu pahu a papa paha i loko o ka lōʻihi lōʻihi, no laila ponoʻoe e lawe mai i kahi pani pani meʻoe.
I ka wā e aʻo ai i ka marathon, e hoʻonohonoho i hoʻokahi o kou mau lā lōʻihi lōʻihi no kekahi lā i ka wā e hana maʻamauʻoe i hiki iāʻoe keʻike ma mua o ka lā o ka hana inā he makemake kou i kēia ma nā hola lōʻihi. ʻOiai inā ka lā o ke kaʻina maʻamau ka lā lāʻaʻole ia he lāʻaneʻane, hiki i ka hauʻoli a me ka hoʻomākaukauʻana no ka lāhui ke hāpai i ka haʻaleleʻana i ka papahana.
Hoʻomaʻiʻana i nā manawaʻeleʻele i ka manawa o ka hoʻolālā
ʻO ke kime o ka marathon Kiran Gandhi i holo i ka Marathon London ma 2015 me ka uhiʻoleʻana i kahi pāpona. Uaʻikeʻia kona koko hanā. Ua hanaʻo ia i kēia no ka hoʻopau i ka hōʻino o ka nohoʻana ma ka nohoʻana me ka hōʻikeʻana i ke kākoʻoʻana i nā wāhineʻaʻole i komo i nā mea mālama ola wahine. He nui nā wāhine'ē aʻe i hoʻokūkū i nā hui a me nā mea likeʻole i hana me ka kohoʻoleʻia e like me ko lākou wā i hoʻomaka ai i ka wā o ka heihei a iʻole ka hua o kā lākou huahana. ʻO kahiʻaoʻao e hūnā ai i ke koko,ʻo ia ke koho i nā lauʻeleʻele no kou kapa komo aʻulaʻula paha, e like me kaʻulaʻula, kaʻulaʻula, aiʻole kaʻeleʻele.
Hiki i ka holoiʻana i kahi holoholo holoholo hiki ke kōkua i ka hūnāʻana i kekahi lekage. I keʻano o ka lekage i manaʻoʻoleʻia, hiki paha iāʻoe ke nakinaki i kahi hulula a puni kou pūhaka me he'ūpuku alaʻole. Hiki iāʻoe ke hoʻohanohano iā ia he koho koho.
I ka manawa o ka marathon, hiki i nā hoa hana o nā papaʻelua ke loaʻa nā pilikia hilahila e like me ka maʻi paʻiʻana mai nā pahu o ka runner , nā pilikia o ka pilikia a me ka makemakeʻole e hoʻomaha ma ka hale liʻiliʻi . ʻAʻoleʻoe e hoʻokahi wale me kahi kīnā ma kou kūkā. ʻO nā kinakalēʻau he keuʻole. He mea naʻauao e hoʻololi i nā lole e hele i ka heihei i kāuʻeke.
Nā hōʻailona hanana Menstrual
Hiki i nā mea kelepa o ka wahine ke hana i nā mea kūponoʻole i ka hanu , keʻole ka nui o ka momona o ke kino, ka kaumaha kaumaha, ka pilikia, a me kaʻaiʻole.
E kūkākūkā i nā mea kūponoʻole i kāu mea nāna e mālama.
> Kālā:
> Daley A. Ka hana o ka hoʻomehana 'ana i ka maʻi manstrual: ka hōʻike. ʻO ka Nūpepa Pelekāniaʻo ka Practice Practice . 2009; 59 (561): 241-242. doi: 10.3399 / bjgp09X420301.
> Julian R, Hecksteden A, Hōʻoia HHK, Meyer T. Nā hopena o ka manawa hananele e pili ana i ka hana kino i nā mea leʻaleʻa wahine. Lucía A, ed. PLOS ONE . 2017; 12 (3): e0173951. ia: 10.1371 / journal.pone.0173951.
> Samsudeen N, Rajagopalan A. Ka hopena o nā hanana kūikawā o ka'ōlohelena manawalea i ka hana maʻamau i ka maʻamau, ka nui a me ka hōʻailona o nā haumāna kula haʻahaʻa. Ka Pepa Haʻawina Haumana a me ka HuliʻIke: JCDR . 2016; 10 (12): CC01-CC04. doi: 10.7860 / JCDR / 2016 / 23080.8954.