Kuenda kumwedzi ndiyo mhedzisiro ye kushanduka kwezvinhu zvakasikwa. Nekudaro, zvidzidzo zvinobva kutenderera pasirese zvinoratidza kuti mutsauko mumararamiro, kudya uye zviitiko zvemuviri zvinogona kukanganisa kusimba uye mhando yezviratidzo zvinoitika kuvakadzi panguva yekuguma kwemwedzi.¹.

Muzhinji, isu tichaisa mikana yese kudivi redu nekutora anotevera matanho ekudzivirira pamberi pemakore makumi mashanu, kunyanya panguva ye kugariswa.

• Farira chikafu chinosimudzira hutano hwakanaka hwepamoyo uye hwemwoyo: hupfumi mucalcium, vitamini D, magnesium, phosphorus, boron, silica, vitamini K uye yakakosha mafuta acids (omega-3 kunyanya), asi yakaderera mumafuta akazara, uye ichipa mapuroteni emuriwo panzvimbo yeprotein yemhuka;
• Idya chikafu chakapfuma mu phytoestrogens (soy, mbeu yeflakisi, nhova, hanyanisi, nezvimwewo);
• Kana zvichidikanwa, tora calcium uye vhitamini D zvinowedzera;
• Kugara uchiita zviitiko zvepanyama zvinoshanda moyo nemajoini, pamwe nekuchinjika uye kudzikamisa kurovedza muviri;
• Iva nemaonero akanaka kuhupenyu;
• Ramba uchiita zvepabonde;
• Dzidzira Kegel kurovedza muviri, zvese kurwisa kusagadzikana kweiyo urinary kusagadzikana uye nekuvandudza hupenyu hwepabonde nekuwedzera matauriro emhasuru yemukadzi;
• Hapana kusvuta. Kunze kwekukuvadza mapfupa nemoyo, fodya inoparadza estrogen.

Uye zvakare, sezvakatsanangurwa pamusoro, vakadzi, nekuda kwekuti ivo vava kuenda kumwedzi, asi kunyanya nekuti ivo vari kukura muzera, vari panjodzi huru ye osteoporosis, hosha yemoyo, gomarara reendometrium nekenza yemazamu. Kuchengetedza saka kuchazotorwa kuti ushandise matanho ekudzivirira ane hukama nezvirwere izvi.