10 Mazano Anoshanda Ekugadzirisa Incontinence Paunenge Uchimhanya uye Uchifamba

Hausi wega. Ongororo yevamhanyi vechikadzi yakawana kuti 20% vane weti incontinence, uye Runners' World inoshuma kuti nhamba iyi inogona kusvika 40%. Saka kana iwe uchidonhedza weti paunenge uchimhanya kana kufamba, shinga: izvi zvakajairika, uye unogona kuzvibata.

Stress incontinence zvinongoreva kudzvanywa padundira rako kunokonzera kubuda. Rutsoka rwakaoma kurohwa, zvikomo, uye kushanda nesimba zvinosundira pasi padundira rinoda kutsigirwa zvishoma. Ihwo hausi utera. Ndiyo makanika.

Mazano gumi anoshanda anogona kukubatsira kugadzirira, kugadzirisa maitiro ako, kusarudza zvigadzirwa zvakanaka, uye kuziva nguva yekutsvaga rubatsiro rwenyanzvi. Unogona kuramba uchitema matanda. Heino maitiro.

Key Takeaways

• Nguva yemvura yako dzivisa kubuda : inwa zvakadzikama, asi taper usati wamhanya.

• Simbisa tsandanyama dzepelvic pasi zuva nezuva neKegels kuti utsigire dundira zviri nani.

• Sarudza zvigadzirwa zvinonwisa zvinokwana nhanho yako yekuvuza uye kureba kwekuita.

• Shandisa Knack: svina pelvic pasi usati wahotsira kana kusvetuka kudzivirira kubuda.

• Ona pelvic floor PT kana chiremba kana kudonha kukaramba kuchikanganisa kana kukanganisa hupenyu hwako.

Sei Kubuda Weti Kana Kumhanya Kuchiitika

Stress Incontinence muPlain Terms

Stress urinary incontinence izita rekurapa rechimwe chinhu chiri nyore. Dzvinyiriro inowedzera padundira rako, uye weti shoma inobuda. Dzvinyiriro inouya kubva mukukanganisa uye kushanda nesimba, kwete kubva kuhunhu husina kusimba kana maitiro akaipa. Tsandanyama dzepelvic floor dzinoshanda sechipfuramabwe chiri pasi pedundira. Pavanorasikirwa neimwe toni, chipfuramabwe ichocho chinoregedzera kuremerwa.

Dambudziko iri rinonyanya kuwanikwa muvakadzi vanoshingaira kupfuura vanhu vakawanda vanofunga. Ongororo yakarongeka ine meta-kuongorora yakawana kuti 36% yevatambi vechikadzi mumitambo yakasiyana-siyana vanobata nekusagadzikana weti. Ongororo imwecheteyo yakashuma kuti vatambi vaive ne177% yakanyanya njodzi yekusagadzikana kana ichienzaniswa nevakadzi vakangogara. Imwe mushumo webhurogu pamusoro pevatambi vezvemitambo yakacherekedza kuti 68.5% yevatambi vechikadzi vepachikoro vakashuma kushushikana kweurinary incontinence. Saka mukadzi ari pedyo newe panotangira mutsara anogona kunge ari kutarisana nechinhu chimwe chete.

Zvakajairwa Zvinokonzera paTrail uye Track

Mamwe mafambiro anoisa mutoro wakawanda pauriri hwepelvic kupfuura mamwe. Kuburuka kumhanya kuri pamusoro pechinyorwa, nekuti nhanho yega yega inotumira simba kumusoro nemakumbo ako uye muhunde yako. Sprinting inoita zvimwe chetezvo nekumhanya kwepamusoro. Kusvetuka, kukosora, uye kuhotsira kwese kudzvanywa kwespike mukurova kwemoyo. Kufamba kwenguva refu kunowedzera maawa ekugadzirisa, kunyanya nepakiti inorema.

Unogona kuona dundira rinobuda pakumhanya padombo rine matombo, kana kuti richibuda richimhanya pakamhanya mhanya. Izvi zvinokonzeresa zvinofanotaurwa, uye aya ndiwo mashoko akanaka. Kana ukangoziva kuti ndedzipi nguva dzinokonzera kusagadzikana kwekusagadzikana panguva yekurovedza muviri, unogona kuronga zvakavakomberedza. Mazano anotevera anokuratidza kuti sei.

Zano 1: Nguva Yenyu Yenyu

Sei Ndichiita Weti Kana Ndichimhanya?

Unogona kushamisika, sei ndichikoira kana ndichimhanya? Kazhinji mhinduro inogara mubhodhoro rako remvura. Mvura shoma shoma inoita kuti weti yako isvibe uye inyura. Weti iyoyo yakanyura inoshatirisa dundira uye inoita kuti kukurumidza kuwedzere. Mvura yakawandisa usati wabuda inozadza dundira nekukurumidza uye inosimudza mukana we dundira rinobuda pakufamba.

Kugadzirisa hakusi kunwa zvishoma pasi rose. Ndechokunwa zvine hungwaru muswere wese. Vavarira kuita marita 1.5–2 zuva nezuva, kana kuti 40–60 ounces, uye tarisa kuti weti yako inoramba yakacheneruka here kuti ichene. Chengetedza caffeine mukutarisa usati waita basa, zvakare. Kofi, soda, uye tii zvinogona kukonzera kukurumidza uye kukutumira iwe kunovhima yekugezera pakati pekumhanya.

Kurumidza Kunwa, Kwete Pakarepo

Pamberi-rodha zvinwiwa zvako mangwanani nemasikati. Zvadaro cheka zvinwiwa zvakakura 30 kusvika kumaminitsi makumi matanhatu usati watanga kumhanya. Izvi zvinopa muviri wako nguva yekugadzirisa mvura pane kuichengeta mudundira rako panguva yese. Tsika yakadzikama, yakadzikama inokunda kukwenya bhodhoro panzira.

Chirongwa chinobatsira kudzoreredza dundira rako kuti rizadze zvakajairika uye kubuda. Deredza zvinwiwa mushure me6pm kuti ucheke husiku nzendo dzekugezera uye kusazvibata kwemangwanani. Edza iyi pateni: sip nguva nenguva mukati mezuva, taper awa usati wamhanya, uye bvisa dundira rako usati waenda. Shanduko diki mukuita nguva dzinogona kuita peeing kana iwe uchimhanya zvakanyanya kushoma kwekunetseka.

Zano 2: Bvisa dundira rako kutanga

Iyo Pre-Run uye Pre-Trail Routine

Ita kuti imba yekugezera imise chinhu chekupedzisira chaunoita usati wabuda pamusuwo. Dundira rakazara rinogara pasi uye rinorema, uye nhanho imwe neimwe inosundira pasi pairi. Kuibvisa kwekutanga kunobvisa iyo yakawedzera dhiri uye kunoderedza kusawirirana kwako dundira rinobuda pakufamba. Funga nezvazvo sechikamu checheki yako yegiya, padyo nekusunga shangu dzako uye kubata makiyi ako.

Unogona kuvaka izvi kuva tsika. Pee usati wamhanya, nguva imwe neimwe, kunyangwe iwe uchinzwa sekunge wapora. Kumira nekukurumidza kunotora maminetsi maviri uye kunokuchengetedza pakati-run scramble. Mutemo mumwechete unoshanda panzira. Shandisa chimbuzi usati wamhanya kana kufamba-famba kwatanga, uye unotanga kubuda kwese neslate yakachena.

Ronga Bathroom Inomira

Pamufambo, ongorora nzira yako usati waenda. Mamepu emigwagwa uye maapplication ekufamba-famba anowanzo cherechedza panogara dzimba dzekugezera uye zvimbuzi zvegomba, saka zvitarise paunenge uchironga. Kuziva zvaungasarudza pachine nguva kunodzikamisa funganyo iyo inogona kukonzeresa kukurumidza kukurumidza. Tanga nemateki mapfupi, anochengetedzwa zvakanaka ane zvivakwa zvinosvikika, wobva wawedzera huwandu hwako sezvo chivimbo chako chinokura.

Backcountry zvikamu zvinoda chirongwa chakasiyana. Tevedzera Leave No Trace maitiro uye gara angangoita 200 tsoka kubva mumvura, nzira, uye misasa paunoda kuenda. Rongedzawo kit diki yekuchinjisa: bhegi risingapinde mvura rine spare zvipfeko zvemukati zvinonyura , zvekupukuta zvisinganhuwidzi, uye bhegi rezvinhu zvakashandiswa. Kana kudonha kukaitika, gara wakadzikama, chinjana kuti uomese zvinhu panzvimbo yakavanzika, uye simbisa zvakare zvakashandiswa. Kuronga kwakanaka kunoita kuti incontinence isaite nhanho yako pfupi.

Zano 3: Simbisa Pelvic Floor Yako

Kegel Basics kune Vanotanga

Tsandanyama dzepelvic dzakasimba dzinopa dundira rako rutsigiro rwainoda padanho rega rega. Kegels vanovaka rutsigiro, uye vanotora maminetsi chete pazuva. Tanga nekudzidzira wakarara pasi. Simba rinokwevera pasi rinoshanda pauri paunomira, uye kurara pasi kunokubatsira kuti utarise mhasuru dzakakodzera.

Heino iyo yakakosha tekinoroji:

1. Sveta mhasuru dzepelvic seuri kuedza kusapfuudza gasi kana kumisa weti kubuda.

2. Bata kusvinwa kwemasekonzi matatu, wozozorora kwemasekonzi mashanu kusvika gumi.

3. Wedzera 1 sekondi svondo rega rega kusvika wagona kubata kwemasekonzi gumi.

4. Dzokorora ka10 pamusangano.

Chengeta dumbu rako, makumbo, uye magaro zvakasununguka. Unogona kuvabata neruoko kuti utarise. Imwe nzira yekudzidza: fungidzira kumisa kuyerera kweweti kuti uwane mamhasuru, asi usagaro kumisa weti pakati pekuyerera, nekuti izvo zvinogona kukwidza njodzi yehutachiona.

Gadzira Muitiro Wezuva Nezuva

Consistency inokosha kupfuura kusimba. Chirongwa chakarongeka chinoita kuti urambe uri munzira:

Kudzidziswa kwePelvic floor kunokodzera nyore muhupenyu hwezuva nezuva. Ita seti apo kettle inofashaira, imwe pamwenje dzvuku, uye imwezve isati yarara. Paunodzokera pakumhanya kana kuwedzera mileage, kuvaka zvishoma nezvishoma. Ipa tsandanyama nguva yekugadzirisa, uye bvunza chiremba kana iwe ukaona pasina kuvandudzwa mushure memwedzi 3-4. Nekudzidzira kwakadzikama, kusagadzikana kusagadzikana uye Kubuda kwedundira kunowanzova nyore kubata.

Zano 4: Fema uye Brace

Batanidza Breath kune Foot Strike

Kufema kwako uye pasi pechiuno chako zvinoshanda sechikwata. Paunofema, diaphragm inodonha uye pelvic floor inozorora. Paunofema mweya, diaphragm inozorora uye tsandanyama dzepelvic dzinobatana. Iyi rhythm inobvumira muviri wako kutonga kudzvanywa nenhanho yese.

Kumhanya kunotyora iyo rhythm paunobata mweya wako kana kubata abs yako. Iyo yakaoma, yakanyatsodzidziswa pelvic pasi haigone kuzorora uye chibvumirano zvakare zvakanaka. Ipapo kurohwa kwetsoka kwakaoma kunotumira kudzvanywa, uye dundira rinobuda. Edza kurongedza mbabvu dzako pamusoro pechiuno chako nechekumberi zvishoma. Femera zvakadzika mukati me diaphragm yako uye uenzanise rhythm kumatanho ako, sekufemesa kwematanho maviri uye kufemesa maviri. Iyi nzira iri nyore inotsigira mhasuru dzako dzepelvic pasi kuburikidza nekumhanya kwese.

Knack Pamberi Pekumhanya uye Kosora

Knack inzira 'yekusvina usati wahotsira'. Usati watanga kukosora, kuseka, kuhwihwidza, kana kumhanyidzana, simudza zvinyoronyoro uye dzvanya pasi pechiuno chako kumusoro nemukati. Iyi pre-contraction inoomesa tsigiro yeurethral uye inobatsira kudzivirira kubuda kweweti. Miller et al. akawana kuti Knack panguva yepakati uye yakadzika kukosora yakacheka kurasikirwa weti ne98.2% uye 73.3%. Kusununguka ikoko kunogona kuoneka mukati mevhiki, izvo zvinonongedza kukurumidza kudzidzazve mota pane kunonoka kukura kwemhasuru.

Dzidzira kumba usati wavimba nayo panzira:

1. Gara pasi kuti uwedzere rutsigiro uye svina pelvic yako pasi.

2. Kosora zvishoma mushure mekudzvinywa.

3. Kufambira mberi kune chikosoro chikuru, wozomira uchidzidzira.

Ramba uchifema uye dzivisa kudhonzera dumbu rako mukati kana kubata makumbo ako. Shandisa Knack nguva isati yasvika iyo inowanzoita kuti iwe udere panguva yekurovedza muviri. Zvadaro rega mhasuru dzisununguke pakati pekuedza. Pelvic floor inokwanisa kuburitsa inoshanda zvirinani pane imwe yakabatwa yakasimba zuva rese. Nekudzidzira, iyi brace inova yega, uye incontinence inomira kutungamira kumhanya kwako.

Zano 5: Gadzirisa Fomu Yako Yekumhanya

Kudzika Kunyorova, Matanho Mapfupi

Kutsika kwako kunotumira simba rakananga kumusoro mumakumbo ako uye muhunde yako. Overstriding inoita kuti simba iroro riwedzere. Nhanho refu yekumberi inoita kunge bhureki, uye kumhara kwese kwakaoma kunobvunza zvakawanda zvemhasuru dzako dzepelvic. Svetuka machaji anokurumidza kudzika. Ipapo ndipo panotungirwa kudzika kwakanyanyisa uye kunorema, uye zviratidzo zvekusazvibata zvinotaridza kuoneka.

Edza zvinhanho zvipfupi, zvinokasira panguva imwe chete. A cadence yakakwira zvishoma inobatsira pano. Kunyangwe kuwedzera kwe5-10% cadence kunogona kuderedza masimba uye kurerutsa mutoro pauriri hwako. Imwe ongororo yakawana kuwirirana kuri pakati pe cadence uye vertical oscillation (r = −0.512, p = .018), zvichireva kuti kunonoka cadence kwakaunza kuwedzera kubounce. Enda mupfupi, zvakadaro, uye iwe unosvetuka zvakanyanya, izvo zvinosimudza kudzvanywa uye zvinogona kuwedzera kune dundira kubuda panguva yekurovedza muviri. Vavarira nzvimbo yepakati, uye mhanyisa kumhanya kurebesa nhanho yako sezvazviri. Shandisa nguva dzekumhanya-famba paunenge usingakwanise kubata nhanho inokurumidza.

Ramba uchidzidzira asi gadzirisa: kana kuvuza kuchionekwa kunonoka mukumhanya, kupfupisa kumhanya uye kuvakazve vhoriyamu zvishoma nezvishoma; kana zvinorema zvinosimudza zvichikonzeresa kudonha, dzikisa huremu zvishoma uye exhale kuburikidza nechikamu chakaomesesa cheiyo rep, uchivaka vhoriyamu zvishoma nezvishoma.

Simbisa Hips uye Glutes

Hudyu dzako uye glutes zvinodzikamisa pelvis nechinhanho chese. Pavanenge vasina simba, mhasuru dzako dzepelvic dzinotora kuderera uye kuneta. Ndosaka kazhinji kubuda kwedundira kuchiratidza kunonoka mukumhanya. Vaka iyo gluteus maximus, gluteus medius, yakadzika hip rotator, uye core stabilizers ane mabhiriji, gumbo rimwe chete Romanian deadlifts, nhanho-ups, clamshells, uye lateral bhendi kufamba.

Ita mabhiriji akarara nemabvi ako akakotama uye tsoka dzakadzikama. Svina glutes yako, simudza chiuno chako, bata, wozodzikisa. Kune magomba, rara nedivi wakasunga zviuno nemabvi, chengeta tsoka dzako pamwe chete, uye simudza ibvi repamusoro usingatenderere kumashure kwako. Rega kumhanya pamberi pepelvic floor uye abdominal tsandanyama kuneta. Kuneta ndipo apo fomu rinotsvedza uye kudonha kunotanga.

Zano 6: Sarudza Absorbent Zvigadzirwa

Absorbent Underwear vs. Pads

Mapedhi uye zvipfeko zvemukati zvinonyura zvine nzvimbo mudhirowa regiya rako. Sarudzo chaiyo inotsamira pakuti ingani yaunobvinza uye kuti unofamba kwenguva yakareba sei. Mapadhi anoenderana nekureruka kwekudonha uye kuedza kupfupi. Chipfeko chemukati chinopfekwa chinopenya kudonhedza zvakanyanya uye kubuda kwenguva refu, nekuti chinogara chiripo uye chinobata zvakawanda.

Absorbency mazinga anokupa nzira iri nyore yekufananidza chigadzirwa kune zvaunoda. Kudonha kudiki kunokwira kusvika pa8 oz., kudonha kwechiedza kunosvika 16 oz., kudonha kuri pakati nepakati kusvika pa24 oz., uye kudonha kunorema kusvika ku30 oz. Chipfeko chemukati chinoraswa chakagadzirirwa kushandiswa kwezuva nezuva kazhinji chinomhara munzvimbo dziri pakati nepakati, ukuwo zvitaera zvekuwedzera-kunyura zvichisvika pakudzivirira kunorema. Pakumhanya kwepamusoro-soro, zvipfeko zvemukati zvakasungirirwa zvinogara panzvimbo zviri nani pane pedhi. Kwekumhanya daro refu rakapfuura maminetsi makumi matatu, chipfeko chemukati chekudhonza-kumusoro chinopa huwandu pamwe nekukasira kunyura.

Chiaus inogadzira manapukeni evakuru, mabhurugwa ekudhonzera kumusoro, uye incontinence underpads. Chigadzirwa chega chega chinopfuudza macheki emhando yepamusoro uye chinotakura zvitupa zvakaita seFDA, ISO, uye OEKO-TEX.

Fit, Fabric, uye Chafing

Chafing inoonekwa kana chigadzirwa chanyorova, chakanyanya kusimba, chinochinja nekufamba, kana kugara chakareba mushure mekudikitira. Mukati mezvidya, kupeta kweganda, uye ganda rakatenderedza makumbo anotambanuka ndiwo anogaropisa. Zvigadzirwa zvinofema, zvakapfava, zvakashongedzerwa pakukwizwa, uye zvinhu zvinokwevera hunyoro kubva paganda rako zvinoita kuti uwedzere kuoma.

Mapapiro anofanirwa kutarisa kwechipiri. Mapapiro anonamira anogara akaiswa mukati mezuva rakajairwa anogona kushanduka kuita friction point panguva yekumhanya. Tsvaga isina-bapiro kana yakaderera-mbiri yekunamira dhizaini, pamwe nemakumbo akachengeteka zvipingamupinyi uye inochinjika fit inoita kuti iwe ukotame uye kutambanudza. Kana iwe ukaramba uchitsva, kudonha, kana kuputika, chigadzirwa chako chingangove chisina kukwana. Chimiro chinoshanda usiku hwose chinogona kunzwa chakakurisa pakumhanya, uye pedhi rakareruka rinogona kusamira kuburikidza nekurovedzera muviri.

Zano rechinomwe: Edza Pessary kana Rutsigiro rwemukati

Chii chinonzi Pessary

Pessary kamudziyo kadiki kaunoisa musikarudzi uye unogona kuburitsa. Inosimudza matishu anochengeta nhengo dzepelvic dziri panzvimbo. Hezvino mashandiro ayo:

1. Unoisa pessary mukati memukadzi.

2. Inosimudza matishu emukadzi anotsigira nhengo dzepelvic.

3. Kana yave panzvimbo, inotsigira dundira, chibereko, uye rectum.

4. Rutsigiro urwu runodzikisira dzvinyiriro kubva kusikarudzi uye inocheka pakubuda kweweti.

5. Kana nhengo dzikagara panzvimbo chaiyo, dundira rinobuda nyore nyore uye rinodonha.

Hodge pessary nerutsigiro inonzi inoshanda nemazvo kudzivirira kuvuza panguva yekurovedza muviri. Chishandiso chakanakisa chakachengeteka, chidiki, chakachipa zvakachipa, uye chiri nyore kuisa uye kubuda iwe pachako. Vamwe vakadzi vanoshandisawo tampon serutsigiro rwemukati rwakareruka panguva yekurovedza muviri. Haisi kutsiva mudziyo wakaiswa, asi inogona kupa mwenje rutsigiro munguva pfupi.

Kutaura neMupi Nezve Fit

Bvunza mupi nezve kukwana uye nyaradzo usati wapfeka chero yemukati tsigiro pane refu kumhanya kana kukwira. Mudziyo unokwesha kana kudzvanya panzvimbo isiri iyo uchaita kuti kufamba kwenguva refu kuve kusiririsa. Varwere vazhinji vanoisa pessary chete kana vachitarisira kuvuza, senge panguva yekurovedza muviri. Izvo zvinoita kuti ive yekubatsira kwenguva pfupi rubatsiro iwe uchivaka pelvic pasi simba. Kana zviratidzo zvikapera, unogona kurega kuishandisa.

Uya nerondedzero pfupi yemibvunzo pakushanya kwako. Bvunza kuti ndeupi rudzi rweprolapse yaunayo uye zviratidzo zvipi zvepessary zvinogona kuvandudza. Bvunza kuti chii chinoitika kana yekutanga isingakwane. Bvunza kana uchikwanisa kuipfeka chete panguva dzepamusoro-soro dzezvikamu zvekumhanya kana kufamba. Bvunzawo kuti ndeapi maside effects anofanira kukurudzira kufona. Tarisa kune kutsva kudzvanywa, kukwesha, kushatirwa, kurwadziwa, kana shanduko mudundira uye ura. Taura nenyanzvi yezvehutano hwepelvic usati wasanganisa pessary nechipfeko chekunze chekutsigira.

Zano 8: Ronga Nzira Dzakatenderedza Dzimba dzekugezera

Mepu Dzimba dzokudyira uye Trailheads

Tsvaga kuti zvimbudzi zviripi usati watanga kumhanya kwenguva refu kana kukwira. Kuziva kuti dzimba dzekugezera dziri padhuze ndedzipi kunobvisa kushushikana kunowanzogara kwenguva yakareba kupfuura iyo inodonha pachayo. Izvo zvinonetseka nezvekutsvaga imba yekugezera, uye kutya kwetsaona, zvinogona kunzwa zvakanyanya kupfuura mamiriro acho. Kugadzira sarudzo dzako pachine nguva ndechimwe chezvinhu zvakangwara zvaunogona kuita. Zvinokupa rugare rwepfungwa, zvishoma zvinoshamisa, uye chivimbo chakawedzerwa.

Chimbudzi-yekuwana maapplication uye chimbuzi-locator maturusi anoita izvi nekukurumidza. Harvard Hutano inotsigira mamepu ekugezesa sarudzo nguva isati yasvika, uye akawanda matrail masisitimu anogovera zviwanikwa zvavo. Mepu inodyidzana inokwanisa kuratidza nzira, zvitubu zvekunwira, zvimbudzi zvakachena, uye kupaka zvese mukuona kumwe. Mamwe mapaki anopa anodhinda kana kuwanikwa ePDF mepu aunogona kushandisa kunze kwenyika. Vamwe, senge peji reAlta's Summer Trail Information, nyora misoro yenzira uye ona kuti mari yekubatsira inobhadhara kuchengetedza imba yekugezera. Zvipe wega mvumo yekumirawo. Bata kuzorora kwega kwega sekukunda, kwete kunonoka.

Backcountry Strategies

Kunze munzira dziri kure, chirongwa chakaitwa pamberi penguva chinodzikisira kunetseka uye nekukasira kunouya nazvo. Leave No Trace weti maitiro anokukumbira kuti utore angangoita 200 tsoka kubva kunzvimbo dzemvura, nzira, uye makambi. Kuti uwane tsvina yakasimba, chera gomba rekitsi rakadzika 6-8 inches uye woriviga kwese. Rongedza mapedhi, matamponi, uye mapepi, nyangwe ane manyowa, sezvo asingaputsi. Pamusoro pemutsara wemuti, svetuka buri rekitsi uye takura bhegi rekukurumidzira reWAG panzvimbo.

Vaka kit diki yekutarisira incontinence kana iwe uchirovedzera kure nenzvimbo. Homwe isingapindi mvura ine Zvipfeko zvemukati zvinonyura , zvipukupu zvisina zvinonhuwira, uye bhegi rezvinhu zvakashandiswa rinovhara mamiriro mazhinji. Dzidzira tsika idzi pakufamba kwenguva pfupi kutanga. Nenzira iyo iwe unoziva maitiro ekugadzirisa urinary leakage panguva yekurovedza muviri usati watora nguva refu yekukwira bvunzo iwe. Kuronga kwakanaka kunoramba kuchimhanya uye kufamba pakarenda yako, kwete kubva pairi.

Zano 9: Ona Pelvic Floor PT

Iyo Ongororo Inotaridzika sei

A pelvic floor physical therapist anotarisa muviri wako wese, kwete chete mamhasuru aunosvina. Kushanya kwekutanga kunotanga nemibvunzo nezve manwiro ako, kangani kaunoshandisa imba yekugezera, uye chero kurwadziwa panguva yezvinhu zvakaita sekushandisa tampon kana bonde. Murapi wako anobva atsanangura bvunzo yemukati uye anokupa fomu remvumo. Iwe unogona kuuya nechaperone yako, shandisa kiriniki chaperone, kana kuti kwete kubvunzo yemukati zvachose. Iwe unogara uchitonga nguva yose.

Nemvumo yako, murapi anokuona iwe uchiita kegel, kukosora, uye kufambisa. Chigunwe chine girovhosi, chakazorwa chotarisa kusimba kwetsandanyama uye kutsungirira paunenge uchisvina. Kunotevera kunouya kuongororwa kwemapfupa ehudyu yako uye kumashure, kusanganisira huwandu hwekufamba uye manyorero emhasuru yekuyedza. Murapi wako anoenda pamusoro pezviwanikwa newe uye anovaka hurongwa hwekutarisira. Urongwa ihwohwo hunogona kusanganisira hip stretches, core uye hip kusimbisa, manual stretching, uye kegels kana reverse kegels. Vamwe vapeji vanorairawo kuongororwa kweurodynamic, ultrasound, kana MRI imaging kuti vaone kuti bladder yako inobata sei uye inobvisa weti.

Maekisesaizi uye Biofeedback

Murapi wako anosarudza maekisesaizi anoenderana nezvido zvako. Nekushungurudzika incontinence, prolapse, kana post-kuvhiya rehab, chinotariswa chiri kumusoro-kudzidziswa. Izvi zvinoreva kuti kutsungirira kunobata kuvaka simba rekubata, simba rinokurumidza kubhururuka kudzidzisa kukurumidza-kupindura mhinduro, uye masitepisi-matanho anofambisa kusvina kumusoro nekudzika. Kune kurwadziwa kwepelvic kana kuvimbiswa, iyo inotarisisa inotsvedza kuenda pasi-kudzidziswa, nekuputika zvinyoro uye diaphragmatic kufema kuzorodza tsandanyama dzakawandisa.

Biofeedback inoshanda sechishandiso chekudzidzisa, kwete kurapwa kunoshandiswa kune tsandanyama dzako. Masensa madiki anogara kune rimwe divi re anus, aine yechipiri seti kuyambuka dumbu rako, ese akabatana nechidzitiro chinoratidza kuita kwemhasuru. Vakadzi vazhinji vanoshandisa netsaona yavo abs panguva yekudzidziswa kwepelvic floor, uye ma sensors emudumbu anobata izvo. Iwo magirafu nematoni anokubatsira kuti udzidze kutonga, uye murapi wako anogona kuyera simba uye kuona zvakawanikwa pakati pekushanya. Huremu hwevaginal makoni, mhepo yekumanikidza midziyo, uye zvigunwe zvekuzviongorora zvinopa dzimwe nzira dzemhinduro. Tsvagiridzo inotsigira chinangwa chegumi-chechipiri chekudzora zvirinani, izvo zvinoita kuti simba rekubata rive chiyero chakakosha chekiriniki pakubuda kweweti. Bvunza nezve kutumirwa kana urinary leakage panguva yekurovedza muviri inoramba ichikukanganisa kumhanya kwako.

Zano 10: Ziva Nguva Yekuona Chiremba

Mireza Tsvuku Inobvumira Kushanya

Kudonha kwakawanda kunogona kubatwa nemazano ari pamusoro. Asi zvimwe zviratidzo zvinoreva kuti iwe unofanirwa kuita musangano munguva pfupi. Tarisa marwadzo paunoita weti, ropa muweti yako, kana kuchinja kamwe kamwe mudundira rako. Kudonhedza kunotanga husiku, kana imwe inoitika pasina kukanganisa kana kushanda nesimba, inofanirwawo kunyatsotariswa.

Ngwarira kuti incontinence yakawanda sei inobata zuva rako. Kana inovuza ikakutadzisa kubva munzira, kukanganisa kumhanya kwako, kana kukuita kuti udzivise zvirongwa zvekushamwaridzana, ndicho chikonzero chakakwana kuwana rubatsiro. Haufanire kumirira kusvika zvinhu zvanyanya kuipa. Chiremba anogona kutonga kunze kwehutachiona uye zvimwe zvikonzero, obva anongedza iwe kune nhanho inotevera.

Kurapwa Sarudzo dzekubvunza Nezve

Iwe une zvakawanda zvingasarudzwa kupfuura zvinofungwa nevanhu vazhinji. Bvunza nezve inotariswa pelvic pasi tsandanyama kudzidziswa kutanga, sezvo nhungamiro ichikurudzira sekutarisira kwekutanga. Pessary chimwe chishandiso chakakodzera kuyedzwa usati wavhiyiwa, uye chinokodzera vanhu vasingakwanisi kana kusada kuita maekisesaizi pasi pechiuno.

Kana kuchengetedza kwekuchengetedza kukadzikira, bvunza kuti kuvhiyiwa kungasanganisirei. Iyo yepakati-urethral sling ndiyo yakajairwa yekuvhiya nzira kana nhanho dzekuchengetedza dzatadza, maererano ne2017 AUA/SUFU gwara. Dzimwe sarudzo dzinosanganisira autologous fascial sling, yekugadzira weti sphincter yemukati sphincter kushomeka, uye bulking agents. Duloxetine inogona kupihwa kuvakadzi vanoramba kuvhiyiwa, kunyangwe mhedzisiro inoderedza kushandiswa kwayo. Uya nemibvunzo yako uye rega mupi wako atungamirire sarudzo. Kusununguka kubva mukushushikana weti incontinence kunowanzo kusvikika, uye kubuda kweweti panguva yekurovedza muviri hakufanirwe kuve yako zvachose.

Kubuda weti paunomhanya kana kukwira makomo kwakajairika, uye zvinogoneka. Haisi chikonzero chekusiya. Tanga neshanduko imwe kana mbiri, sekudzidziswa kwepelvic floor uye chigadzirwa chinoenderana nezvido zvako. Matanho madiki anowedzera nekukurumidza.

Tsandanyama dzako dzepelvic dzinokura nekusimba nekudzidzira zuva nezuva. Zvigadzirwa zveAbsorbent zvinoita kuti ugare wakasununguka pakuedza kwenguva refu. Pamwe chete, vanokubatsira kuti urege kudonha uchimhanya uye kudzokera kumakwara aunoda.

Haufanire kuzvinzwisisa wega. Rubatsiro rwenyanzvi ruripo, uye runoshanda. Incontinence haiwani shoko rekupedzisira. Lace up, ramba uchishanda, uye ramba uchifambira mberi.

FAQ

Zviri normal here kubuda weti uchimhanya?

Hongu, uye uri muboka rakanaka. Tsvagiridzo inoratidza kuti mumhanyi mumwe chete pavatatu vechikadzi anobata nekusagadzikana weti. Rutsoka rwakaoma kurohwa uye kushanda nesimba kunosundira pasi padundira rako. Tsandanyama dzepelvic yako dzinoita sechipfuramabwe. Chipfuramabwe ichocho chikarasikirwa nenzwi, weti shoma inobuda. Aya makanika, kwete kupera simba.

Ndomira here kumhanya kusvika mvura yabuda?

Kwete. Unogona kuramba uchidzidzira paunenge uchigadzirisa dambudziko racho. Pfupisa kumhanya kwako uye kuvakazve vhoriyamu zvishoma nezvishoma kana kuvuza kuchiratidza kunonoka mukurovedza muviri. Wedzera pelvic pasi kudzidziswa uye chigadzirwa chinokodzera zvaunoda. Kurega haisiriyo mhinduro. Kugadzirisa ndizvo.

Kudzidziswa kwepelvic floor kunotora nguva yakareba sei kushanda?

Zvipe nguva uye ugare wakafanana. Miedzo yakabudirira yaimhanya zuva nezuva kweinenge 15 kusvika mavhiki makumi maviri. Iyo Knack inogona kuunza zororo mukati mevhiki, sezvo inodzidzisa kukurumidza reflex. Simba remhasuru chairo rinovaka nemwedzi. Taura nachiremba kana iwe usingaoni shanduko mushure memwedzi mitatu kusvika ku4.

Ndechipi chigadzirwa chinopinza chinoshanda zvakanyanya pakufamba kwenguva refu?

Nyanisa chigadzirwa kusvika padanho rako rekudonha uye kureba kwekubuda. Mapedhi anoenderana nekureruka kwekudonha uye kuedza kupfupi. Chipfeko chemukati chinodhonza-kusimudza chinobata zvakawanda uye chinogara chakapfeka mazuva mazhinji. Chiaus inogadzira manapukeni evakuru , mabhurugwa ekudhonzera kumusoro, uye incontinence underpads, zvese zvinotsigirwa nekuomarara kwemhando yekutarisa uye zvitupa zvakaita seFDA, ISO, uye OEKO-TEX.

Ndirini pandinofanira kufonera chiremba nezvekubuda?

Kurumidza kufona kana ukaona kurwadziwa paunokoira, ropa muweti yako, kana kungoerekana wachinja dundira. Kudonha kunoitika pasina chero kuedza kunofanirwawo kutariswa. Ndizvo zvinoita incontinence izvo zvinokutadzisa kubva munzira kana kunze kwekuronga kwevanhu. Haufanire kumirira.