Bohat si auraton ke liye perimenopause (mahwari band hone ke aas paas ka waqt) pehle chupke se aata hai aur phir aik dam sab kuch saath le aata hai. Neend chali jati hai. Mood baghair bataye badal jata hai. Jo lafz pehle aasaani se aate the, aadhe jumle mein atak jate hain. Jo jism tees saal tak aik hi tarah chala, ab kisi aur ka lagne lagta hai.
Alamaat khud hi kaafi mushkil hain. Unhein aur bhaari yeh baat banati hai ke pata hi nahin chalta kya ho raha hai, ya kyun. Aap jaanti hain ke kuch badal gaya hai, magar lafzon mein nahin keh paatin. Aur bohat si alamaat, hot flush (achanak garmi lagna) aur raat ke paseenon se le kar bechaini, thakawat aur bhool jane tak, doosri beemariyon jaisi bhi lagti hain.
Jo cheez madad karti hai, us mein sab se saada cheez woh bhi hai jis ki baat sab se kam hoti hai: likh lena.
Tib mein purana tareeqa
Doctor barson se mareezon se alamaat ki diary rakhne ko kehte aaye hain. Aadhe sar ke dard, ziabetes ya lambi beemariyon wale logon se aksar kaha jata hai ke apna haal likhein, kyunke kaghaz par woh pattern nazar aa jate hain jo yaaddasht se koi nahin pakar sakta: woh khana jis ke baad sar ka dard aata hai, der se khaya khana jis ke baad sugar oopar jati hai.
Ab muhaqqiqeen ne yeh dekha hai ke kya yehi baat menopause ki tabdeeli par bhi laagu hoti hai.
Tehqeeq ne kya paya
Frontiers in Global Women's Health mein 2021 ke aik systematic review, yani bohat si tehqeeqon ke majmooi jaize, ne 18 tehqeeqon ko ikattha kiya jin mein 1,718 auratein shamil thin. Jin auraton ne baqaidgi se apni alamaat likhin, un ki kai alamaat mein behtari aayi, jin mein hot flush ka kam hona bhi shamil tha. Hot flush ke liye, alamaat ki diary ya tracker istemal karne wali auraton mein is jaize ne 0.73 ka bara effect size bataya.
Likhne walon ne yeh bhi paya ke alamaat likhne se auraton ko apni alamaat samajhne, doctor se baat karne aur apne ilaaj ke faislon mein zyada hissa lene mein madad mili.
BMJ Open ki aik tehqeeq ne 1,900 auraton ko dekha jinhon ne aik digital tracker par menopause ki alamaat ki 31,000 se zyada baatein darj keen. Jin auraton ne sab se baqaidgi se likha, do mahine mein un ke menopause ki alamaat ke score mein numayan behtari aayi.
Muhaqqiqeen abhi yeh samajh rahe hain ke aisa theek theek kyun hota hai. Sab se seedhi wazahat yeh hai ke jab pattern nazar aata hai to aap ka karne ka andaz badal jata hai.
Jab pattern nazar aane lage
Perimenopause ki alamaat shayad hi akeli aati hain. Hormone neend, zehni dabao, khane, caffeine aur chalne phirne ke saath mil kar chalte hain, aur in mein se har aik alamaat ko behtar ya badtar kar sakta hai. Record ke baghair aap nahin dekh saktin ke kaun sa.
Jo auratein likhna shuru karti hain, unhein aksar aise pattern milte hain jin par pehle kabhi dhyan nahin gaya:
- Chand kharab raatein, jin ke baad hot flush ka poora hafta aata hai
- Bechaini jo har mahine aik hi waqt par barhti hai
- Raat ke paseene jo raat gaye karak chai ke cup, ya alcohol ke aik glass ke baad aate hain
- Dimaghi dhund jo un hafton mein gaarhi ho jati hai jab ghar mehmanon se bhara ho aur dabao zyada ho
- Mood jo un dinon behtar hota hai jab woh thori der ke liye bhi chali hon
In mein se har baat chhoti lagti hai. Mil kar yeh aap ko karne ke liye kuch deti hain. Jab aik baar nazar aa jaye ke mushkil din chhoti raaton ke baad aate hain, to neend ki hifazat aik dhundli si achhi niyyat nahin rehti, sab se pehle aazmane wali cheez ban jati hai. Hafton mein, yeh chhoti tabdeeliyan kam bure dinon ki shakal le sakti hain.
Doctor ise kyun dekhna chahte hain
Khoon ka test aik subah, aik lamhe ke hormone dikhata hai. Alamaat ka record dikhata hai ke hafton aur mahinon mein wohi hormone aap ki zindagi ke saath kya kar rahe hain. Aap ki history aur kisi test ke saath rakha jaye to yeh doctor ko dikhata hai ke kahan se shuru karein, aur us mulaqat mein waqt bachata hai jo shayad chand minute ki ho.
Endocrine Society, jo America mein hormone ke maahir doctoron ki tanzeem hai, isi wajah se menopause ki alamaat ka apna tracker shaya karti hai. Woh kehti hai ke apni alamaat, unhein sambhalne ke liye aap kya kar rahi hain, aur ilaaj mein koi tabdeeli, sab ka record rakhein aur apne doctoron ko dikhayen.
Uljhan se saaf tasveer tak
Aakhri mahwari se pehle perimenopause chaar se das saal tak chal sakta hai. Bohat si auraton ke liye is ka sab se mushkil hissa yeh hai ke kuch pata nahin hota: kabhi maloom nahin ke aaj kaun sa din jaagega.
Record tabdeeliyon ko rokta nahin, magar unhein samajh mein laane lagta hai. Din ba din, alag alag baatein mil kar aik kahani ban jati hain ke aap ka jism kaise jawab de raha hai. Jo be tarteeb lagta tha, woh aik pattern lagne lagta hai jis ke hisaab se aap mansooba bana sakti hain. Har bure din par radd-e-amal dene ki bajaye, aap use aata hua dekhne lagti hain.
Isi kaam ke liye bana tracker
Roshara ka rozana haal chaar cheezein poochta hai: aap ka mood, tawanai, kitne ghante soyin, aur kitne hot flush hue, saath notes ka khana hota hai. Taqreeban tees second lagte hain. Chand din ke baad yeh pattern dikhane lagta hai, jaise kya aap ka mood neend ke peeche chalta hai, ya hot flush kam ho rahe hain ya barh rahe hain. Aap yeh record apne doctor ko email kar sakti hain ya PDF ki shakal mein download kar sakti hain.
Roz ke chand minute, chand hafte jaari rakhein, to rujhan nazar aane lagte hain.
Auratein jo poochti hain
Kya alamaat likhne se woh waqai kam ho sakti hain?
Likhna ilaaj nahin. Lekin oopar wali tehqeeq ise kam hot flush aur alamaat ke behtar score se jorti hai, ghaliban is liye ke yeh aap ko batata hai ke kya cheez alamaat bharkati hai, aur doctor ko dikhata hai ke kis cheez ka ilaaj karna hai.
Pattern nazar aane mein kitna waqt lagta hai?
Bohat si auraton ko do se chaar hafton mein kuch nazar aa jata hai. Tees se saath din zyada saaf tasveer dete hain, khaas taur par agar mahwari abhi aa rahi ho.
Agar aik din chhoot jaye to?
Agle din phir se shuru kar dein. Zyada tar din kaafi hain.
Shuru karne ke liye, Yaaddasht achhi gawah nahin mein woh saat cheezein hain jo note karne ke qabil hain.