{"id":70598,"date":"2022-10-18T09:30:53","date_gmt":"2022-10-18T07:30:53","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=70598"},"modified":"2022-10-18T09:40:40","modified_gmt":"2022-10-18T07:40:40","slug":"menopouse-sit-die-yskas","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/menopouse-sit-die-yskas\/","title":{"rendered":"Menopouse: sit my in die yskas!"},"content":{"rendered":"<p><em>Deur Mariette Snyman. Foto: Pixabay<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Dr. Christiane Northrup, ginekoloog en topverkoperskrywer van boeke oor vrouegesondheid en -geluk, beveel in <em>Goddesses Never Age<\/em> (Hay House, 2015) en <em>The Wisdom of Menopause Journal<\/em> (Hay House, 2007) die volgende aan indien hormoonvervangingsterapie deur \u2019n kundige op grond van \u2019n hormoonprofiel nie die gewensde uitwerking het nie.<\/p>\n<ul>\n<li>\u00a0Wanneer jy \u2019n gloed voel aankom, maak jou o\u00eb toe en visualiseer iets koels, soos dat jy in \u2019n igloe sit (dit kan jy minstens in die openbaar doen!)<\/li>\n<li>Skil een laag van jou klere af en staan voor \u2019n waaier.<\/li>\n<li>Koop \u2019n <em>Chillow Pillow<\/em> (google dit). Jy vul dit met water en sit dit in \u2019n kussingsloop waar dit die heel nag lank koel bly.<\/li>\n<li>Navorsingsresultate wys sekere vorme van meditasie verminder gloede weens \u2019n afname in die streshormone wat tot die gloede bydra. \u2019n Aanbevole vorm van meditasie wat hiermee help is een waartydens jy jou o\u00eb toemaak en \u2019n mantra (soos \u201cvrede\u201d, \u201casem in\u201d, of \u201casem uit\u201d) bly herhaal, 20 minute op \u2019n slag.<\/li>\n<li>Alkohol, soos ander vorms van suiker, kan gloede aanhelp of selfs veroorsaak.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Algemene raad\u00a0 vir simptome<\/h4>\n<p>&nbsp;<\/p>\n<ul>\n<li>Spits jou elke dag toe op plesier en pret \u2013 die onskadelike soort, natuurlik! Baie van ons voel skuldig as ons op plesier fokus. Ons is geleer dis goed om swaar te kry. Dit kan help as jy die volgende voltooi:<\/li>\n<\/ul>\n<p>Ek kan my lewe op \u2019n gereelde basis met pret en plesier verryk op minstens die volgende vyf maniere &#8230;<\/p>\n<p>(<strong>#rooirosewenk:<\/strong> vreugdes wat jy kan sien, hoor, ruik, voel of proe, en hartverwarmende maniere om met mense, diere of die aarde te konnekteer kan jou kop aan die gang kry.)<\/p>\n<ul>\n<li>Sluit prote\u00efne by elke maaltyd of versnapering in<\/li>\n<li>Vermy kaffe\u00efen<\/li>\n<li>Vermy vas- of ander reinigingsprosedures<\/li>\n<li>Vermy of verminder verfynde koolhidrate drasties<\/li>\n<li>Kry snags agt tot tien ure slaap<\/li>\n<li>Doen gereeld ligte tot matige oefening, maar nie soveel dat jy p\u00ea voel nie<\/li>\n<li>Kry drie tot vier keer per week \u2019n dosis sonlig: vroeg soggens of laat middag (nie oor die warm middagure nie). Werk geleidelik op tot 10 of 15 minute per keer.<\/li>\n<li>Eet jy kos wat met vars bestanddele \u2013 en met liefde \u2013 voorberei word?<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><em>Visualiseer iets koels, soos dat jy in \u2019n igloe sit<\/em><\/span><\/h4>\n<p>&nbsp;<\/p>\n<p>Volg die 80\/20 re\u00ebl: minstens 80% van wat jy eet moet natuurlik, heel, vars en onverwerk wees. Dink aan maer prote\u00efne, gesonde omega 3-vette, baie vrugte en groente, eiers, neute en sade. Ongeveer een uit elke drie middeljarige vroue is sensitief vir gluten en moet koring vermy. Die ander 20% van jou kos kan sjokolade en, af en toe, aartappelskyfies insluit. Om jou kos goed te verteer moet jy dit met oorgawe geniet en met liefde eet &#8211; in goeie geselskap!<\/p>\n<p>Dis beter om porsies te verminder as om kalorie\u00eb te tel. Fokus eenvouding daarop om kleiner hoeveelhede kos van die beste kwaliteit beskikbaar te eet. Hou jou hande soos \u2019n koppie voor jou. Dis die grootte van jou maag se kapasiteit. Eet niks meer as dit per maaltyd of peuselkans nie.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cMenopouse\u201d is nie \u2019n lelike woord nie \u2013 tot jy gloede of &#8220;hot flashes&#8221; begin kry. Grappies oor jou eie, persoonlike somers of hittegolwe doen niks om jou te help afkoel nie. Hier is \u2019n paar wenke. Deur Mariette Snyman. Foto Pexels<\/p>\n","protected":false},"author":21,"featured_media":134163,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[677,662],"tags":[1528,2487,2621,5271,5273,5323],"class_list":["post-70598","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inspirasie","category-jou-lewe","tag-menopouse","tag-meditasie","tag-hormone","tag-raad-vir-menopouse","tag-warm-gloede","tag-behandeling-vir-menopouse"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Menopouse: sit my in die yskas! | rooi rose<\/title>\n<meta name=\"description\" content=\"Dis W\u00eareld-menopousedag: \u201cMenopouse\u201d is nie \u2019n lelike woord nie \u2013 tot jy gloede of &quot;hot flashes&quot; begin kry. 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