Owning Your Menopause
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Mayelana nalolu hlelo lokusebenza
Eqhutshwa ulwazi lomuntu siqu lokuthi izingqondo nemizimba yethu ingashintsha ngokushesha kangakanani phakathi nokuphila kwaphakathi nesikhathi sokunqamuka kokuya esikhathini, u-Kate Rowe-Ham wabona isidingo sokusekelwa okungcono nokuqonda kwabesifazane. Udale uhlelo lokusebenza oluphelele ukukunikeza amandla okuphumelela kulezi zigaba zenguquko, ukuhlinzeka ngokujima okubukhoma, ukwesekwa okunomsoco, izeluleko zochwepheshe, amathuluzi aqondene nawe, kanye nomphakathi wabesifazane abanengqondo efanayo besekelana kuzo zonke izinyathelo zendlela.
Ifanele wonke amazinga okufaneleka, nakhu ongakulindela kuhlelo lokusebenza lwe-OYM:
Ukuqeqesha Amandla: Yakha imisipha ethambile, uqinise amalunga namathambo, uthuthukise ukuqina kwengqondo, futhi uthuthukise inhlalakahle jikelele. Ukuzivocavoca kuklanywe ngokuguqulwa kwabaqalayo, kuyilapho kuyinselele ngokwanele kubasebenzisi abathuthukile, evumelana nezimo zombili zasekhaya nezokujima.
I-HIIT: Zibandakanye ekuzilolongeni okuklanyelwe ukungena ezinqubweni ezahlukene ze-metabolic futhi wandise indlela esinyakazisa ngayo imizimba yethu. Noma ngabe usaqala noma ufuna ukuphusha imikhawulo yakho, lokhu kuzivocavoca kungenziwa ekhaya noma ejimini.
I-Conditioning: Thuthukisa ukukhuthazela, ukuguquguquka, nokulawula umzimba ukuze uthole ukufaneleka okuphelele. Ifanele kokubili ukusetha kwekhaya noma kwejimu.
I-Yoga: Thola ibhalansi, thuthukisa ukuguquguquka, futhi ukhuthaze ukucabangela ngamaseshini e-yoga enzelwe wena. Itholakala ngamafomethi abukhoma nalondoloziwe ukuze uzijwayeze noma yikuphi.
Ukudla Okunomsoco: Thola izeluleko zokudla okunomsoco ezisekela izinga lakho lokufaneleka, noma ngabe usaqala noma usuthuthuke kakhulu, okukusiza ukuba uthuthukise impilo yakho, ibhalansi ye-hormone, namandla.
amathuluzi omuntu siqu okuphatha kokubili izinguquko zomzimba nezomzwelo.
Ukujima Okubukhoma Nokulondoloziwe: Finyelela inqwaba yokuzivocavoca okubukhoma nokurekhodiwe okuklanywe kahle ukuthi uvumelane nawo wonke amazinga okufaneleka—kusuka kwabaqalayo ukuya kwabathuthukile—okukuvumela ukuthi uthuthuke ngejubane lakho, kungaba sekhaya noma ejimini.
Umphakathi osekelayo kanye nezeluleko zochwepheshe.
Umngane wakho omkhulu wokuzulazula ukuya esikhathini ngokuzethemba nangokukhululeka.
Sijoyine ohlelweni lokusebenza lokuba Umnikazi Wakho Wokunqamuka kokuya esikhathini ukuze uthole inhlanganisela yokugcina yokunyakaza, umsoco, umphakathi nokusekela futhi ufunde ukuchuma kulesi sahluko sempilo yakho.
Namuhla usuku lokuqala lwempilo yakho yonke - ungakuvumeli ukuya esikhathini kukuphuce umzuzu owodwa wenjabulo!
Ifanele wonke amazinga okufaneleka, nakhu ongakulindela kuhlelo lokusebenza lwe-OYM:
Ukuqeqesha Amandla: Yakha imisipha ethambile, uqinise amalunga namathambo, uthuthukise ukuqina kwengqondo, futhi uthuthukise inhlalakahle jikelele. Ukuzivocavoca kuklanywe ngokuguqulwa kwabaqalayo, kuyilapho kuyinselele ngokwanele kubasebenzisi abathuthukile, evumelana nezimo zombili zasekhaya nezokujima.
I-HIIT: Zibandakanye ekuzilolongeni okuklanyelwe ukungena ezinqubweni ezahlukene ze-metabolic futhi wandise indlela esinyakazisa ngayo imizimba yethu. Noma ngabe usaqala noma ufuna ukuphusha imikhawulo yakho, lokhu kuzivocavoca kungenziwa ekhaya noma ejimini.
I-Conditioning: Thuthukisa ukukhuthazela, ukuguquguquka, nokulawula umzimba ukuze uthole ukufaneleka okuphelele. Ifanele kokubili ukusetha kwekhaya noma kwejimu.
I-Yoga: Thola ibhalansi, thuthukisa ukuguquguquka, futhi ukhuthaze ukucabangela ngamaseshini e-yoga enzelwe wena. Itholakala ngamafomethi abukhoma nalondoloziwe ukuze uzijwayeze noma yikuphi.
Ukudla Okunomsoco: Thola izeluleko zokudla okunomsoco ezisekela izinga lakho lokufaneleka, noma ngabe usaqala noma usuthuthuke kakhulu, okukusiza ukuba uthuthukise impilo yakho, ibhalansi ye-hormone, namandla.
amathuluzi omuntu siqu okuphatha kokubili izinguquko zomzimba nezomzwelo.
Ukujima Okubukhoma Nokulondoloziwe: Finyelela inqwaba yokuzivocavoca okubukhoma nokurekhodiwe okuklanywe kahle ukuthi uvumelane nawo wonke amazinga okufaneleka—kusuka kwabaqalayo ukuya kwabathuthukile—okukuvumela ukuthi uthuthuke ngejubane lakho, kungaba sekhaya noma ejimini.
Umphakathi osekelayo kanye nezeluleko zochwepheshe.
Umngane wakho omkhulu wokuzulazula ukuya esikhathini ngokuzethemba nangokukhululeka.
Sijoyine ohlelweni lokusebenza lokuba Umnikazi Wakho Wokunqamuka kokuya esikhathini ukuze uthole inhlanganisela yokugcina yokunyakaza, umsoco, umphakathi nokusekela futhi ufunde ukuchuma kulesi sahluko sempilo yakho.
Namuhla usuku lokuqala lwempilo yakho yonke - ungakuvumeli ukuya esikhathini kukuphuce umzuzu owodwa wenjabulo!
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
Ayikho idatha eyabiwe nezinkampani zangaphandle
Funda kabanzi mayelana nendlela onjiniyela abaveza ngayo ukwabelana
Le app ingaqoqa lezi zinhlobo zedatha
Ulwazi lomuntu siqu, Ezempilo nokufaneleka nabanye abangu-3
Idatha ibetheliwe lapho ithunyelwa
Ungacela ukuthi leyo datha isulwe
Yini entsha
Performance Improvements and Bug Fixes
