Menopause Ki Alamaat: Kya Normal Hai Aur Is Daur Mein Kya Karein

1. Menopause aur perimenopause mein farq

Menopause woh waqt hai jab periods hamesha ke liye ruk jate hain. Is se pehle ka daur perimenopause kehlata hai, jab jism ke hormones ghat barh rahe hote hain aur periods be-qaida ho jate hain. Aksar khawateen ko pata hi nahi chalta ke yeh tabdeeliyan isi wajah se hain.

NHS ke mutabiq yeh tabdeeli aam tor par 45 se 55 saal ki umar ke darmiyan aati hai, lekin kisi kisi mein jaldi bhi shuru ho sakti hai. Yani agar aap 42 ya 43 mein hain aur periods badal rahe hain, to yeh dekhna munasib hai, magar sirf is wajah se ghabrane ki zaroorat nahi.

2. Aam alamaat kya hain

NHS ki list ke mutabiq periods ka kam ya zyada, halka ya bhaari ho jana, hot flush (achanak garmi ki lehar) aur raat ko paseena, neend ke masail, mood ki tabdeeli, udaas rehna ya yaadasht aur tawajjo mein kami (brain fog) aam hain.

Is ke ilawa pait aur upar ke jism par wazan barhna, vaginal khushki ya jalan, jodon aur muscles mein dard, baal patle hona, jild khushk hona aur dil ki dhadkan tez mehsoos hona bhi bataya gaya hai. Haddiyon ki density mein kami bhi isi daur ka hissa ho sakti hai.

Zaroori nahi ke har khatoon ko yeh sab ho. Kisi ko bohat halki alamaat hoti hain aur kisi ko roz marra zindagi mein mushkil.

3. Yeh daur kitna lamba hota hai

NHS ke mutabiq alamaat aam tor par 7 se 9 saal tak rehti hain, aur kabhi is se zyada bhi. Yeh waqt ke saath badalti rehti hain. Kuch alamaat, jaise jodon ka dard aur vaginal khushki, menopause ke baad bhi rah sakti hain.

Isliye sabr aur sahi maloomat zaroori hain. Yeh bimari nahi, jism ka ek qudrati marhala hai, lekin is ke asraat ko sambhalne ke tareeqay maujood hain.

4. Hot flush aur raat ke paseene mein ghar par kya madad karta hai

NHS halke aur tah-dar kapde pehnne, kamray ko thanda rakhne, pankhe ya thande paani ka istemal, aur stress kam karne ka mashwara deta hai. Masaledar khana, caffeine (chai, coffee), garam mashroobat, sigaret aur alcohol kuch logon mein hot flush barhate hain, is liye apne triggers pehchan kar unhein kam karein.

Warzish aur sehatmand wazan bhi madad karte hain. Hamare ghar ke hisaab se: raat ko cotton ki chadar, khula hawadar kamra, aur chai ki jagah gunguna paani ya thanda doodh ka option. Ek chhoti diary rakhein jis mein likhein ke kis din kya khaya aur hot flush kab aaya, is se apne triggers samajhna asaan ho jata hai.

5. Neend, mood aur haddiyon ka khayal

Neend ke liye NHS har roz ek jaisa routine rakhne aur jitna ho sake aaram karne ko kehta hai. Mood ke liye aaram, warzish aur sukoon dene wali sargarmiyan madadgar hain. CBT (baat cheet par mabni ek therapy) neend, mood aur hot flush teeno mein madad kar sakti hai.

Haddiyon ke liye NHS weight-bearing aur resistance warzish, calcium wali ghiza jaise doodh, dahi aur hare patte, thori dhoop, aur sigaret chhorne ya alcohol kam karne ka mashwara deta hai. Hamare yahan tez raftar chalna aur seerhiyan chadhna bhi aasaan weight-bearing warzish hain.

6. Dawai aur jarri-bootiyon ke bare mein

Agar alamaat zyada hon to doctor se HRT (hormone replacement therapy) aur dosre options par baat ki ja sakti hai. NHS ke mutabiq HRT haddiyon ke kamzor hone ka khatra bhi kam kar sakti hai, magar yeh hamesha doctor ke mashware se hi shuru ki jati hai. HRT contraception nahi hai, is liye zaroorat ho to us par bhi doctor se baat karein.

Jarri bootiyan ya herbal supplements khud se na shuru karein. NHS bhi kehta hai ke inse pehle doctor se poochein, kyunke woh dosri dawaon se takra sakti hain.

7. Doctor se kab milein

NHS ke mutabiq doctor se milein agar aapko lagta hai ke perimenopause ya menopause ki alamaat hain aur aap options janna chahti hain, dil ki dhadkan tez mehsoos ho, periods pehle se zyada bhaari hon, ya aik saal se periods band hon aur phir bhi kisi bhi qism ki bleeding ho.

Menopause ke baad ki bleeding, chahe thori si ya sirf ek baar hi ho, check zaroor karwayein. Aksar yeh gambhir nahi hoti, lekin kabhi kabhi cancer ki nishani ho sakti hai. Yeh maloomat aam agahi hai aur doctor ke mashware ka mutabadal nahi.

Hawalay (Sources)

• NHS: Menopause
• NHS: Menopause symptoms
• NHS: Menopause - things you can do

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.