Aap ke zehan mein poori fehrist thi. Raat ke paseene, raat teen baje dil ka tez dharakna, woh dopahar jab aap apni hi behan ka phone number bhool gayin. Phir doctor ne poocha yeh sab kab se ho raha hai, aap ne kaha "kuch mahinon se, shayad zyada", aur paanch minute baad aap bahar khari thin, aadhi baatein ankahi.
Yaaddasht aise hi kaam karti hai. Kahani yaad rakhti hai, ginti bhool jati hai. Hum kam andaza lagate hain ke koi cheez kitni baar hui, aur bhool jate hain ke kab shuru hui. Bure hafte aapas mein ghul mil jate hain, achhe hafte ghaib ho jate hain, aur mulaqat ke din jo sab se bura ho, wohi baqi sab ki jagah bol deta hai.
Bohat si auratein pehli alamaat aur doctor ke unhein naam dene ke beech barson intezaar karti hain. Is ki aik wajah jism hai: hormone hafta ba hafta oopar neeche hote hain, is liye aik khoon ka test shayad hi poori kahani batata hai. NICE NG23 kehti hai ke 45 saal aur is se zyada umar ki auraton mein perimenopause (mahwari band hone ke aas paas ka waqt) alamaat aur mahwari ki tabdeeliyon se pehchana jata hai, laboratory test ke baghair. Doosri wajah yeh hai ke zyada tar auratein doctor ke paas yaadein le kar jati hain, likha hua record nahin. "Lagta hai neend kharab ho rahi hai" ko taalna aasaan hai. Nawwe din ki likhi hui neend, hot flush (achanak garmi lagna) aur mood ko nahin.
Kya note karein: saat buniyadi cheezein
Sab kuch likhne ki zaroorat nahin. Yeh saat cheezein aap ko aur aap ke doctor ko sab se saaf tasveer deti hain ke aap kahan khari hain.
1. Mahwari. Chakkar ka chhota hona, lamba hona, mahwari ka chhoot jana, zyada ya kam khoon aana. Doctor mahwari ki inhi tabdeeliyon se andaza lagate hain ke aap is daur ke kis hisse mein hain, is liye sirf tareekhon ki fehrist bhi kaam ki hai.
2. Hot flush aur raat ke paseene. Kitni baar, din ke kis waqt, kitni tez. Tehqeeq baar baar aane wale hot flush ko dil aur dimagh ki sehat se jorne lagi hai, is liye sahi ginti doctor ke kaam aati hai. Aur agar garmi ki bajaye achanak thand aur kapkapi lagti hai to woh bhi sach hai.
3. Neend. Tooti hui neend sab se pehli tabdeeliyon mein se aik hai, aur sab se mushkil bhi. Likhein ke neend aane mein kitni der lagi, raat ko kitni baar aankh khuli, aur subah kitni taazgi mehsoos hui.
4. Mood, bechaini aur ghussa. Hormone ka utaar charhao seedha dimagh par asar karta hai. Udaas din, nayi ya barhti hui bechaini, aur woh lamhe likhein jab ghussa achanak bharak uthe, khaas taur par yeh ke mahwari ke chakkar mein woh kahan aate hain.
5. Dimaghi dhund aur yaaddasht. Baat karte karte lafz bhool jana, baat ka sira chhoot jana, kamre mein ja kar bhool jana ke kyun aayi thin. Darmiyani umar ki zyada tar dhund hormone se juri hoti hai aur guzar jati hai, aur record se doctor ko aam dhund aur jaanch ke qabil baat mein farq karne mein madad milti hai.
6. Tawanai. Aik se paanch tak number dene mein paanch second lagte hain, aur yeh woh pattern dikhata hai jo koi aur cheez nahin dikhati, jaise aap ki tawanai kis tarah neend, khane aur chalne phirne ke saath badalti hai.
7. Wazan aur jism ki banawat. Darmiyani umar mein wazan ka badalna hormone ki wajah se hota hai, himmat ki kami se nahin. Wazan aur kamar ka naap neend aur warzish ke saath likhein to pata chalta hai ke asal mein ise kya badal raha hai.
Roz ki woh baatein jo pattern samjhati hain
Alamaat aadhi tasveer hain. Baqi aadhi woh hai jo unhein barhati ya ghatati hai. Note karein:
- Shaam dhale chai ya coffee, aur agar aap alcohol leti hain to woh bhi, jo neend tor sakti hai. NHS aur British Menopause Society donon caffeine ko hot flush ka mumkina trigger kehte hain, aur NHS alcohol ko bhi
- Aap kitna chalin phirin, chahe sirf bazaar tak ka raasta ho ya ghar ki seerhiyan
- Mushkil din: koi jhagra, kaam ki aakhri tareekh, mehmanon se bhara ghar, beemar bachcha ya beemar maan baap
- Koi nayi goli, ya pehle se li jane wali dawa mein tabdeeli
Kaghaz, phone ya app
Koi bhi tareeqa kuch na karne se behtar hai. Asal baat yeh hai ke aap ise jaari rakh sakein: jo aadat doosre hafte chhoot jaye, woh kuch nahin batati.
- Bistar ke paas rakhi copy aasaan hai, lekin woh na kuch jor sakti hai na koi rujhan dikha sakti hai.
- Phone ki notes app shuru karne mein aasaan hai aur teen mahine baad parhne mein bohat mushkil.
- Mahwari ki tareekh batane ki bajaye menopause ki tabdeeli ke liye bana tracker likhne ka kaam secondon ka kar deta hai, aur mahinon ki baaton ko aik tasveer bana deta hai.
Roshara ka rozana haal aap ka mood, tawanai, neend ke ghante aur hot flush poochta hai, saath notes ka khana hota hai, aur taqreeban tees second lagte hain. Aap yeh record apne doctor ko email kar sakti hain ya PDF ki shakal mein download kar sakti hain.
Doctor se milne se pehle kitne din?
Do hafte baat shuru karne ke liye kaafi hain. Tees se saath din asal pattern dikhate hain: alamaat mahwari ke saath kaise chalti hain, neend kis taraf ja rahi hai, cheezein kitni baar hoti hain. Agar mulaqat agle hafte hai to aaj raat se shuru karein. Chhota sa record bhi yaaddasht se behtar hai.
Ise behtar mulaqat mein badlein
Maqsad record khud nahin. Maqsad yeh hai ke aap andar ja kar keh sakein: "Hafte mein taqreeban chaudah hot flush, zyada tar mahwari se pehle ke dinon mein. Teen mahine se neend kharab hoti ja rahi hai. Kharab raaton ke baad bechaini sab se zyada hoti hai."
Is jumle ko taalna mushkil hai. Is se ilaaj ke behtar faisle hote hain, aur bhare hue clinic mein, jahan shayad aap ko das minute ya is se bhi kam milein, yeh us hisse ke liye waqt bachata hai jo asal mein aham hai: aage kya karna hai.
Auratein jo poochti hain
Perimenopause ki alamaat likhne ka sab se achha tareeqa kya hai?
Rozana, mukhtasar, aur aik hi jagah. Apni bari alamaat, neend aur tawanai likhein, aur mahine mein aik baar peeche mur kar dekhein. Har roz likhna, sab kuch likhne se zyada aham hai.
Perimenopause ke liye doctor ke paas kya le kar jaoon?
Kam az kam do hafte ke alamaat ke notes, ho sake to tees se saath din ke, pichhli chand mahwariyon ki tareekhein, jo dawaein aur supplement aap leti hain un ki fehrist, aur aap ke teen sab se aham sawal.
Kya har roz likhna zaroori hai?
Zyada tar din kaafi hain. Aik aadh din chhoot jaye to koi baat nahin; bas phir se shuru kar dein. Likhne se alamaat halki kyun ho sakti hain mein bataya gaya hai ke tehqeeq ne kya paya.
Agli mulaqat se pehle apne teen sawal isi safhe par likh lein jahan aap ka record hai. Mulaqat ki tayyari mein shuru karne ke liye aik fehrist maujood hai.