Know how to reduce hot flashes naturally.-  यहां जानिए मेनोपॉज में हॉट फ्लैश को कंट्रोल करने के उपाय। 

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मेनोपॉज महिलाओं में पीरियड्स बंद होने और रिप्रोडक्टिव साइकिल में आ रहे बदलाव का महत्वपूर्ण चरण है। इसमें उन्हें कई तरह की समस्याएं झेलनी पड़ सकती हैं। इस दौरान न सिर्फ उन्हें अचानक गुस्सा या खीझ हो  सकती है, बल्कि कभी-कभी कॉन्फिडेंस भी लूज होने लगता है। उन्हें अचानक गर्मी या सर्दी भी लगने लग सकती है। हॉट फ्लैशेज की समस्या कुछ महीनों या 1 वर्ष तक भी रह सकती है। हालांकि इसे खत्म नहीं किया जा सकता, पर कुछ तरीकों से इसे कंट्रोल किया जा सकता है। हॉट फ्लैशेज को नेचुरक तरीके से भी कम (Hot Flashes can be reduced naturally) करने के लिए आप कुछ घरेलू उपाय (how to reduce hot flashes) अपना सकती हैं। 


जानिए क्यों होने लगते हैं मेनोपॉज से पहले हॉट फ्लैश 

मेनोपॉज से पहले यानी पेरीमेनाेपॉज की स्थिति में पीरियड्स अनियमित हो जाते हैं। दरअसल, इस दौरान ओवरी के काम करने की क्षमता कम होने लगती है। इसलिए समय के साथ एस्ट्रोजेन और प्रोजेस्टेरॉन हार्मोन घटने लगता है। इसके कारण कभी-कभी शरीर के ऊपरी भाग में अचानक गर्मी लगने लगती है। इसे ही हॉट फ्लैशकहते हैं। 

इसके कारण आमतौर पर चेहरे, गर्दन और छाती पर सबसे अधिक गर्मी लगने लगती है। शरीर से बहुत अधिक पसीना आने लगता है। हॉट फ्लैशेज के कारण आपकी स्किन लाल हो जाती है। फोड़े-फुंसी भी निकल सकते हैं। इसके बाद अचानक बहुत अधिक ठंड भी लगने लगती है। यदि यह परेशानी रात में होती है, तो इससे आपकी नींद बाधित हो सकती है।

ये चीजें हॉट फ्लैश को ट्रिगर कर सकती हैं 

स्पाइसी फूड, कॉफी, अल्कोहल, स्ट्रेस, टाइट कपड़े पहनने से हॉट फ्लैशेज की समस्या ज्यादा हो सकती है। कभी-कभार पब्लिक ट्रांसपोर्ट लेने या किसी खास मेकअप का इस्तेमाल करने पर भी हॉट फ्लैशेज हो सकते हैं। अगर आप गुस्से या तनाव में हैं, किसी प्रोजेक्ट या मीटिंग को लेकर बहुत उत्साहित हैं, तब भी आपको हॉट फ्लैश की समस्या हो सकती है। 


यहां हैं नेचुरल तरीके से हॉट फ्लैशेज को कम करने के उपाय

1 रूम टेम्प्रेचर पर खुद को ठंडा करने का प्रयास करें

यदि हॉट फ्लैशेज के कारण अचानक गर्मी लगने लगी है, तो कभी-भी एयर कंडीशन चलाकर खुद को ठंडा करने का प्रयास न करें। अपने दिमाग को शांत करें। रूम टेम्प्रेचर पर ही रहने दें। पंखे के नीचे बैठें। खुद के ऊपर ठंडे पानी का फुहारा दें। अचानक एसी में जाने से आपको तेज ठंड भी लगने लग सकती है, जो हॉट फ्लैशेज के ही लक्षण हैं।

2 नेचुरल फाइबर के कपड़ों का इस्तेमाल करें

सिंथेटिक कपड़े पहनने पर बॉडी हीट ट्रैप कर जाती है, जो हॉट फ्लैशेज को ट्रिगर कर देती है। तुरंत सिंथेटिक कपड़े उतार कर कॉटन या ठंड में वुलन कपड़ों का प्रयोग करें। इससे आपका शरीर अच्छी तरह से सांस ले पाएगा और गर्मी का एहसास कम हो जाएगा।

3 रिलैक्स करने वाली एक्सरसाइज करें

जैसे ही हॉट फ्लैशेज का अनुभव हो, अपनी एंग्जाइटी को शांत करने की कोशिश करें। खुद को रिलैक्स करने वाली एक्सरसाइज करें।

anuloma viloma
ब्रीदिंग एक्सरसाइज हॉट फ्लैशेज को दूर करने में मदद करती है। चित्र: शटरस्टॉक

इसमें किसी प्रोफेशनल की भी मदद ले सकती हैं। अनुलोम विलोम प्राणायाम को भी आजमा सकती हैं।


4 तेल-मसाले वाले भोजन और गर्म पेय तुरंत बंद करें

तेल-मसाले वाले भोजन, गर्म चाय, कॉफी ये सभी चीजें शरीर का तापमान बढ़ा देती हैं। इससे हॉट फ्लैशेज ट्रिगर हो सकते हैं। इसका अनुभव होते ही तरबूज, खरबूजे जैसे ठंडे फल खाएं। नींबू-पानी का सेवन करें। इसमें आइस भी डाल सकती हैं। जिस फूड से आपको एलर्जी हो, उनका सेवन तुरंत बंद कर दें। खाना हमेशा ठंडा और ताजा खाने की ही कोशिश करें।  

5 खुश रहें 

ये मुफ्त में मिलने वाली दवा है, पर इसके लिए आपको स्वयं प्रयास करना होगा। खुश रहना न केवल आपको अपनी स्थिति को स्वीकारने में मदद करता है, बल्कि तनाव, एंग्जाइटी और गुस्से से भी बचाता है।

laughter jaduyi nuskha hai
खुश रहने से आपकी समस्या चुटकियाें में हल हो सकती है। चित्र: शटरस्टॉक

दूसरों से कम एक्सपेक्ट करें और खुद को भी कम खर्च करें। अब तक आप एक लंबा अरसा खुद को खर्चती आईं हैं।

यह भी पढ़ें:-गर्म मौसम में बढ़ सकती है हॉट फ्लैशेज की समस्या, इन 6 तरीकों से करें मैनेज 

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