Trigger ka record rakhna

Trigger woh cheez hai jo kisi alamat ko chhedti lagti hai: zyada tar hot flush (achanak garmi lagna), kabhi raat ke paseene, sar dard ya kharab raat. Trigger ka record rakhne ka matlab hai roz likhna ke theek pehle kya ho raha tha, din ba din, jab tak pattern nazar aa jaye, ya na aaye.

Donon baatein alag rakhein. Trigger hot flush ko chhed sakta hai. Asal wajah woh nahin. Pakistan Menopause Society ki sifarishaat ke mutabiq hot flush is liye aate hain ke estrogen badalne ke saath dimagh ka temperature sambhalne wala nizaam tawazun kho deta hai (section 1.5.1).

Hidayat kin cheezon ka naam leti hain

NHS ki website hot flush mein aaram ke tareeqon mein mumkina trigger se bachna ya unhein kam karna ginwati hai, aur un mein mirch masale wala khana, caffeine, garam cheezein peena aur cigarette ka naam leti hai. British Menopause Society bhi caffeine aur masale ka naam leti hai. NHS ki website thanda kamra, pankha, halke kapre aur zehni dabao kam karne ke tareeqe bhi ginwati hai.

Pakistan Menopause Society ki sifarishaat doctoron se kehti hain ke hot flush ke baare mein poochte waqt har baar trigger bhi likhein (Table 2). Chai par yeh likhti hain ke Pakistan mein chai bohat pi jati hai, kehti hain ke zyada caffeine neend tor sakti hai, aur doctoron se kehti hain ke aap se waqt aur miqdar par baat karein (Table 7). Raat ke paseenon ke liye yeh garam cheezein peene aur temperature ki achanak tabdeeli se bachne ka kehti hain (section 4.2.3). Cigarette, naswar aur sheeshe par yeh kehti hain ke chhorne se, baqi faidon ke saath, hot flush kam hote hain.

Trigger kaise parkhein

Aik ya do mashkook cheezein chunein, das nahin. Kuch hafte roz unhein likhein, saath hot flush bhi. Phir peeche dekhein: kya hot flush chai wale dinon mein zyada the, ya is ke baghair bhi utne hi aaye? Agar kuch badlein to aik waqt mein aik cheez badlein, taake pata chale ke farq kis tabdeeli se para.

Jo nazar aaye likh lein aur doctor ke paas le jayen. Na hidayat bata sakti hain na Roshara ke aap ki mashkook cheezon mein se asal kaun si hai. Aap ka apna record bata sakta hai.

Roshara ki diary mein

Agar aap ka account hai to alamaat ki diary mein tag ka aik group hai jis ka naam mumkina wajah hai: garam mausam, mirch masale wala khana, chai ya coffee, khana chhoot gaya, aur zehni dabao. Jo laagu hon unhein dabayen, usi din ke alamaat ke tag ke saath, aur baad mein diary ko tag se filter kar ke har woh din dekh sakti hain jab aap ne chai ya coffee ka tag lagaya tha, aur yeh bhi ke us din aur kya likha. Mirch masale aur caffeine ka naam NHS aur British Menopause Society lete hain. Baqi is liye hain ke yeh kisi aurat ki zindagi ke aam din hain, aur sirf aap ka apna record bata sakta hai ke aap ke liye un ka koi taalluq hai ya nahin. Tracker ka baqi hissa alamaat ka record rakhna mein hai.

Trigger ka record apne dinon ko samajhne ka tareeqa hai, intezar ki wajah nahin. Agar hot flush aap ki neend, kaam ya ghar ki zindagi bigaar rahe hain to hidayat aise ilaaj ginwati hain jin ke baare mein poocha ja sakta hai, aur un ki tafseel hot flush ke safhe par hai.

Kuch baaton ko kabhi pattern ka intezar nahin karna chahiye. PMS ki sifarishaat menopause ke baad khoon aana, seene mein dard, achanak saans phoolna aur achanak naya shadeed sar dard un khatre ki nishaniyon mein ginti hain jin ka muayina ya refer karna zaroori hai (section 2.3).

Ramzan har trigger ko aik saath ulat palat deta hai: saara din paani nahin, sehri aur iftar par chai, dastarkhwan par tali hui cheezein aur Maghrib se pehle garam bawarchi khana. Poore maheene ka record dikha sakta hai ke aap ke liye kya badalta hai. Roze ke baare mein sawal kisi mustanad aalim se poochein, aur dawa ke waqt ke baare mein us doctor se jis ne dawa likhi.