UThintelwa Njani Ukuvuza koMchamo kunye naMathunjini: ISikhokelo senyathelo ngalinye

Ngaba wakha wanexhala malunga nendlela yokuthintela ukuvuza komchamo kunye nezibilini? AWUKHO wedwa. Malunga nebhinqa eli-1 kwaba-3 kunye nendoda e-1 kwali-10 inohlobo oluthile lokungakwazi ukuzibamba. Le meko ichaphazela ubomi bakho bemihla ngemihla, kodwa unokunyanga kwaye uyithintele. Ukwazi oonobangela kukwenza ukwazi ukulawula umzimba wakho. Utshintsho olulula njengokutya ngcono kunye nokwenza imithambo ye-pelvic floor inokuphucula kakhulu ukulawulwa kwesinyi. Ungayilawula impilo yakho kwaye ube nokuvuza okumbalwa. Esi sikhokelo sikunika amanyathelo asebenzayo okukunceda uthintele ukuvuza komchamo kunye nezibilini. Uya kufunda ukuba yintoni ebangela iingozi kunye nendlela yokwakha imikhwa engcono. Qala namhlanje, kwaye uya kubona utshintsho oluhle.

Izinto eziphambili zokuThatha

• I-Incontinence ichaphazela abantu abaninzi, kodwa ungayilawula.

• Yazi ukuba loluphi uhlobo lokungakwazi ukuzibamba ukuze ukhethe unyango olululo.

• Guqula into oyityayo nesiselayo ukunceda ukuyekisa ukuvuza.

• Qeqesha isinyi sakho ngokuya kwindlu yangasese kwishedyuli emiselweyo.

• Yenza umgangatho wakho we-pelvic womelele ngokuzilolonga kweKegel.

• Sebenzisa iKnack maneuver ukumisa ukuvuza xa ukhohlela.

• Bona ugqirha ukuba iimpawu zakho zingena kwindlela yobomi bakho bemihla ngemihla.

• Sebenzisa iimveliso ezifunxayo ukuze uzive ukhululekile kwaye uzithembile.

Iimbangela kunye neentlobo zokungazinzi

Ukulungisa ukuvuza kwakho, kufuneka uqale wazi oluphi uhlobo onalo . Ukungakwazi ukuzibamba akuyongxaki nje enye. Iza ngeendlela ezininzi, kwaye ifom nganye inezizathu zayo kunye nezinto ezibangelayo. Nje ukuba ubone ipateni yakho, unokuthatha amanyathelo afanelekileyo ukuze uphinde ufumane kwakhona ulawulo.

Yintoni I-Urinary Incontinence? Iintlobo kunye neZixhokonxa

Ukungaphumeleli komchamo kuthetha ukuba uvuza umchamo ngaphandle kwentsingiselo. Iindidi ezintathu eziphambili luxinzelelo, umnqweno, kunye nokuphuphuma. Uhlobo ngalunye luvakalelwa ngokwahlukileyo kwaye lwenzeka ngezizathu ezahlukeneyo.

Ngaba uyavuza xa uthimla okanye utsiba? Oko kwalatha ekugxininiseni ukungakwazi ukuzibamba . Uphononongo lwezifundo ezingama-48 lufumanise ukuba I-78% yabasetyhini abane- incontinence yomchamo banohlobo loxinzelelo, okwenza kube yeyona nto ixhaphakileyo. Ukungakwazi ukuzibamba kudla ngokubetha ngaphandle kwesilumkiso. Uziva unesidingo esinamandla sokuhamba, kwaye usenokungafikeleli kwangethuba kwindlu yangasese. Abanye abantu bane -incontinence edibeneyo , edibanisa zombini uxinzelelo kunye nokukhuthaza iimpawu. Oko kuthetha ukuba unokuvuza ngexesha lokuzilolonga kwaye uzive unqwenela ngesiquphe ebusuku.

Yintoni I-Incontinence Yamathumbu? Oonobangela abaqhelekileyo

Ukungakwazi ukuzibamba kwamathumbu kuthetha ukuba awukwazi ukulawula ilindle okanye igesi. Ichaphazela malunga I-8% yabantu abadala kwihlabathi jikelele, ngokophononongo lwezifundo ze-80. Izinga lonyuka liye kutsho kwi-9.3% kubantu abadala abangaphezu kweminyaka engama-60. Abasetyhini bahlangabezana nalo rhoqo kancinci kunamadoda.

Iimeko ezininzi zibangela ukuvuza kwamathumbu. Urhudo lunokuyoyisa inkqubo yakho. Ukuqunjelwa kunokolula i-rectum kwaye buthathaka izihlunu. Ukubeleka ngokubeleka ngelungu lobufazi kunokukrazula umbhobho wangaphambili. Umonakalo we-nerve kwisifo seswekile, i-stroke, okanye ukulimala komnqonqo nako kudlala indima. I-Hemorrhoids, i-rectal prolapse, kunye ne-rectocele inegalelo kakhulu. Ukungasebenzi komzimba kwenza ingxaki ibe mandundu.

Indlela ubuthathaka boMgangatho wePelvic obuchaphazela ngayo zombini

Izihlunu zixhasa zomgangatho we-pelvic isinyi, isisu kunye nesibeleko. Zikwagcina umchamo nendle ngaphakathi de ukhethe ukuzikhulula. Xa ezi zihlunu ziba buthathaka, zombini iinkqubo ziyasokola. Idatha yeklinikhi ibonisa ukuba ukungabikho komchamo kunye ne- incontinence fecal Ama-35–50 ekhulwini ezigulane . Oku kuthungelana kukhomba kunobangela okwabelwana ngawo: ukungasebenzi kakuhle komgangatho wepelvic .

Izihlunu obuthathaka zomgangatho zilahlekelwa amandla abo okubamba amalungu kwindawo yawo. Oku kunokukhokelela kwi-prolapse, apho amalungu atshintshela ezantsi. Ukulahlekelwa kwenkxaso kuchaphazela i-rectum, kubangele ukukhupha okungasebenziyo kunye ne-seepage. Iingxaki zokulawula isinyi zihlala zivela ecaleni kwemiba yamathumbu kuba izihlunu ezifanayo zixhasa zombini. Ukomeleza yakho umgangatho we-pelvic ngokuzilolonga okujoliswe kuzo kunokuphucula zombini iintlobo zokuvuza. Iindaba ezilungileyo kukuba ezi zihlunu ziphendula kakuhle kuqeqesho, kungakhathaliseki ukuba ubudala bakho.

Ukutshintsha kwendlela yokuphila ukuze kuthintelwe ukuvuza komchamo kunye nokuphuma kwamathumbu

Utshintsho oluncinci lunokwenza umahluko omkhulu. Awudingi ukutshintsha ubomi bakho bonke yeka ukuvuza . Imikhwa elula yemihla ngemihla inokomeleza umzimba wakho kwaye inciphise iingozi. Olu tshintsho lulungisa oonobangela bokwenyani bokuvuza, hayi nje iimpawu. Uya kufunda ukuba utye ntoni, usele njani, kwaye uqeqeshe njani isinyi sakho. Inyathelo ngalinye likunceda ukuba wakhe ulawulo olungcono step by step.

Ukulungiswa kokuTyelwa kweMpilo ye-Urinary

Into oyityayo ichaphazela isinyi kunye namathumbu akho. Okunye ukutya kuthomalalisa inkqubo yakho. Abanye babangela ukucaphuka. Ukhetho oluchanekileyo lunokumisa ukuvuza ngaphambi kokuba kuqale. Itheyibhile engezantsi ibonisa ukutya okuncedayo kunye nokutya okunciphisayo.

Urologist Emily Slopnick, MD , udwelisa iingxaki eziqhelekileyo zesinyi. Iziselo zecaffeine njengekofu kunye neti ziphezulu. Iisoda, izimuncumuncu zomgunyathi, utywala, kunye nokutya okuneasidi okufana neetumato kunye nejusi yeorenji nako kubangela iingxaki. Akunyanzelekanga ukuba uzisike zonke. Qala ngokuba nokuncinci kwaye ubone ukuba umzimba wakho uziva njani. Izinto ezibangelayo zahlukile kumntu ngamnye, ngoko ke nikela ingqalelo koko kukukhathaza kakhulu.

Ifayibha ngundoqo wokwetyisa kwakho. Ukutya okunefayibha ephezulu kukunceda uphephe ukuqhina, nto leyo ibeka uxinzelelo olungaphezulu kwisinyi sakho. Xa amathumbu akho egcwele, atyhala kwisinyi sakho kwaye anokubangela ukuvuza. Ukongeza ukutya okuziinkozo, imifuno, kunye neelentile ekutyeni kwakho kugcina izinto zihamba kakuhle. Olu tshintsho lulula lunceda ukuba uphephe ukuqhina kwaye luthobe amathuba akho eengozi.

Ulawulo lokuGcinwa kwamanzi kunye nolwelo

Ukusela amanzi aneleyo kunceda ekulawuleni isinyi ngeendlela ezininzi. Xa ungaseli ngokwaneleyo, umchamo wakho uba namandla. Umchamo owomeleleyo uphazamisa ulwelo lwesinyi kwaye unokubangela ukukhama kwezihlunu. Ukungaseli ngokwaneleyo kukhokelela ekuqunjelweni, oko kongeza uxinzelelo kwisinyi sakho. Ukuhlala u-hydrated kugcina inkqubo yakho isebenza kakuhle.

Imiyalelo yolwelo ngokubanzi inokunceda ukunciphisa imvakalelo yokufuna kuchama ngokukhawuleza. Ulwelo olucetyiswayo oluqhelekileyo luthathwa I-50 ukuya kwi-70 ounces (malunga ne-1.5-2 ilitha) ngosuku, isasazeke ngokulinganayo yonke imini, kwaye igweme ulwelo kwiiyure ezimbalwa zokulala. Uphononongo lwabona ukuhla okukhulu kweziqephu zokuvuza kwiiyure ze-24 ukusuka ekuqaleni ukuya kwiiveki ze-10 (p <0.001).

Landela ishedyuli elula yolwelo ukuphucula ulawulo lwesinyi. Injongo ye 40–60 iiounces zamanzi alula ngosuku ngalunye. Sela amanzi rhoqo endaweni yokusela kakhulu ngexesha elinye . Oku kunqanda isinyi sakho ekubeni sisongamele. Nciphisa ulwelo emva kwentsimbi yesi-6 emva kwemini ukunciphisa ukuvuza ebusuku. Qinisekisa ukuba uya kwindlu yangasese kanye ngaphambi kokuba ulale ukuze ukhuphe isinyi sakho ngokupheleleyo.

Ungakwazi kwakhona ukulandelela imikhwa yakho ngedayari yesinyi. Bhala phantsi into oyiselayo, xa usiya kwindlu yangasese, kunye nexesha uvuza ngalo. Le rekhodi ikunceda ukuba ubone iipateni. Unokuqaphela ukuba ikofu kusasa ikhokelela kwiingozi emini. Nje ukuba ubone ikhonkco, unokwenza ukhetho olukrelekrele. Ukulawula ukutya kwakho ulwelo lolunye lolona tshintsho lubalaseleyo lwendlela yokuphila onokuthi ulwenze.

Iindlela zoQeqesho lweSinyi

Uqeqesho lwesinyi lufundisa isinyi sakho ukubamba umchamo omninzi ixesha elide. Le ndlela isebenza kakuhle kwi-incontinence yokukhuthaza kunye neentlobo ezixubileyo. Ufundisa ngokucotha isinyi sakho ukulinda, ufumana ulawulo ngakumbi ekuhambeni kwexesha. Itheyibhile engezantsi ibonisa iindlela eziphambili.

Qala ngokuvala okucwangcisiweyo. Yiya kwindlu yangasese ngamaxesha abekiweyo, nokuba awuziva unqwenela. Qala ngohambo lweyure kwaye kancinci wenze ixesha libe lide. Injongo yakho kukufikelela kwiiyure ezi-3–4 phakathi kotyelelo lokuhlambela. Oku kufuna umonde, kodwa isinyi sakho siyaqhelana nayo ngokuhamba kwexesha.

Uxinzelelo loxinzelelo lukunceda ukuba ujongane neminqweno equbulayo. Xa uziva ufuna ukuhamba, yima kwaye uphefumlele phezulu. Cofa izihlunu zomgangatho we-pelvic amaxesha ambalwa. Ziphazamise ngengcinga okanye ngencoko. Qala ngokulinda imizuzu emi-5-10, emva koko usebenze ukuya kumaxesha amade. Impumelelo nganye yakha ukuzithemba nokulawula kwakho.

Uphononongo lwe-Cochrane lufumene ukuba ukuqeqeshwa kwe-bladder kunokunciphisa inani lee-episodes ezivuzayo xa kuthelekiswa nokungabikho unyango. Ubungqina bubonisa ukuphucula ukuba uchama kangakanani kwaye ubambe kangakanani . Uhambo lokuhlambela olumbalwa kunye nomthamo wesinyi esikhulu kuthetha amathuba ambalwa okuvuza. Ezi ndlela zokuqeqesha isinyi zinceda ngokuthe ngqo kwiingxaki zokulawula isinyi kwaye zikuncede uyeke ukuvuza. Ukungaguquguquki kubaluleke ngaphezu kokugqibelela. Qhubeka neshedyuli yakho, ulandele inkqubela yakho, kwaye ubhiyozele impumelelo encinci endleleni.

ImiSebenzi yoMgangatho wePelvic yoLawulo olungcono

Izihlunu zakho zomgangatho we-pelvic zisebenza njenge-hammock. Zisuka kwi-pubic bone ziye kumsila wakho. Ezi zihlunu zibambe isinyi, amathumbu kunye nesibeleko sakho. Xa bebuthathaka, ulahlekelwa kukulawula. Imithambo yoMgangatho wePelvic yakha loo nkxaso yokuxhasa. Benza izihlunu zomelele ezinqanda umchamo kunye nelindle ukuba lingavuzi. Le mithambo inceda ukulawula umchamo kunye nezibilini kanye. Ungazenza naphi na, nanini na, kwaye akukho mntu uyazi. Undoqo kukwenza ngokufanelekileyo kwaye uhlale nayo. Iziphumo zithatha ixesha, kodwa intlawulo ifanelekile.

Uzifumana njani izihlunu zoMgangatho wePelvic

Ngaphambi kokuba wenze umgangatho wakho we-pelvic womelele, kufuneka uwufumane. Abantu abaninzi basebenzisa izihlunu ezingalunganga bengazi. Bakhama isisu, amathanga, okanye iimpundu endaweni yoko. Loo mpazamo ikhokelela ekukhungathekeni kwaye akukho ziphumo. Sebenzisa enye yezi ndlela eziqinisekisiweyo zokufumana izihlunu ezifanelekileyo.

Unokuzama amaqhinga alula okubona. Cinezela izihlunu kumnwe womvavanyi kwaye utsale phezulu kwaye ungene. Cinga ngokumisa igesi ngokuqinisa isangqa sezihlunu kumngxuma wokukhupha ilindle. Kufuneka uzive uziva uvale kwaye uphakamisa imvakalelo ngaphandle kokuqinisa imilenze okanye iimpundu. Madodeni, yiba nomfanekiso-ngqondweni uhambisa umthondo uwunyusa uphantsi ungashukumi enye into. Kwabasetyhini, yiva ikuku kunye ne-rectum inyuka kwaye ingene. Enye indlela kukumisa umchamo phakathi komsinga imizuzwana eyi-1 ukuya kwe-2 phezu kwendlu yangasese. Olu 'vavanyo lokumisa' lufumana izihlunu ezijikeleze ipaseji engaphambili. Yisebenzise kuphela ukufumana izihlunu, kungekhona njengomsebenzi oqhelekileyo. Unokucinga kwakhona ukuyeka umchamo kwaye ubambe igesi ngaxeshanye. Khululeka amathanga akho, iimpundu, kunye nesisu. Cinezela ujikeleze ipaseji yangaphambili, susela phezulu, kwaye ucinezele ujikeleze ipaseji yangasemva. Abasetyhini banokucinga ngokukhama i-tampon ephezulu kwilungu lobufazi.

Abaninzi abaqalayo benza iimpazamo eziqhelekileyo. Bacinezela izisu zabo okanye i-glutes endaweni yomgangatho we-pelvic. Bagoba umqolo wabo ongezantsi ngexesha lokuzilolonga. Babambe umoya wabo, ophakamisa uxinzelelo lwesisu kunye noxinzelelo lwe-pelvic floor. Bayigqithisa ngokubamba iicontractions ixesha elide okanye ukwenza iiseti ezingaphezu kwesithathu ngosuku. Ezi zihlunu zincinci zifuna ukuphumla. Ukuba awuboni tshintsho emva kweveki, ubuchule bakho busenokungalunganga. Ezinye iimeko, ezifana neentlungu ze-pelvic, zifuna imithambo yokuphumla endaweni yokomeleza. Xa ungathandabuzi, cela uncedo kugqirha womzimba.

Ukwenza i-Kegel Exercises ngokuchanekileyo

Emva kokuba ufumene imisipha efanelekileyo, ungaqala i-kegel exercises . Ubuchule bubaluleke ngaphezu komzamo. Ifomu engafanelekanga inokubangela ingozi ngaphezu kokulungileyo.

Qinisekisa ukuba isinyi sakho asinanto, uze uhlale okanye ungqengqe. Qinisa izihlunu zakho zomgangatho we-pelvic. Bamba uqinise kwaye ubale imizuzwana emi-3 ukuya kwemi-5 . Khululeka imisipha kwaye ubale imizuzwana emi-3 ukuya kwe-5. Phinda amaxesha ali-10, amaxesha ama-3 ngosuku (kusasa, emva kwemini, nasebusuku). Phefumla ngokunzulu kwaye ukhulule umzimba wakho xa usenza le mithambo. Qinisekisa ukuba awusiqinisi isisu sakho, ithanga, impundu, okanye izihlunu zesifuba. Nje ukuba ufunde indlela yokuzenza, sukuziqhelanisa nemithambo yeKegel ngaxeshanye uchama ngaphezulu kabini ngenyanga, njengoko oku kunokwenza buthathaka izihlunu zakho zomgangatho we-pelvic ekuhambeni kwexesha.

Landela le ndlela inyathelo ngenyathelo kwifomu efanelekileyo:

1. Fumana izihlunu zomgangatho we-pelvic ngokumisa umchamo phakathi okanye ucinge ukuba uyeka igesi.

2. Qala ngokuqinisa imisipha ye-pelvic yakho imizuzwana emithathu , emva koko uphumle imizuzwana emithathu. Oku kubalwa njenge-kegel enye.

3. Phinda oku amaxesha ali-10 ukugqiba iseti enye. Ukuba u-10 unzima kakhulu, nciphisa ukuphindaphinda kahlanu de ube ufumana amandla.

4. Yenza iseti enye kusasa kwaye enye isete ebusuku.

5. Njengoko usiya usomelela, yongeza ukubamba kwaye uphumle ixesha ukuya kwimizuzwana emihlanu inye.

6. Kancinci ukwandisa inani le-kegels kwiseti nganye ukuya kwi-10 kunye nokuphindaphinda ukuya kwiiseti ezintathu ngosuku.

7. Gcina uphefumla ngokuqhelekileyo kulo lonke ixesha lokuzilolonga; musa ukubamba umoya wakho okanye uqinise isisu sakho, ithanga, okanye izihlunu zempundu.

Ezi zihlunu ze-pelvic zinika iziphumo zokwenyani. Olunye uphononongo lulandelele abasetyhini abenza umthambo we-kegel emva kokubeleka. Kwiveki yesi-4, kuphela i-10% yeqela le-kegel eline-incontinence yokuqala yomchamo , xa kuthelekiswa ne-13.3% kwiqela lolawulo. Ngeveki ye-8, i-3.3% kuphela yeqela le-kegel lalino-incontinence ye-urinary yesigaba sesibini, ngokumalunga ne-6.7% kwiqela lolawulo. Akukho namnye kulo naliphi na iqela owakha wangakwazi ukuzibamba ilindle. Iqela le-kegel likwachaze uphuculo olukhulu kumgangatho wobomi, kubandakanywa umsebenzi wendima, umsebenzi wentlalo, kunye nempilo yehlabathi. Baziva bediniwe kancinci, urhudo, i-anorexia, kunye nokuqhina xa kuthelekiswa nesiseko sabo.

'Ngokuqina kunye nokulungelelaniswa kwemisipha ye-pelvic, unokwakha ulawulo olungcono kunye nokuzithemba, ukunciphisa ukukhawuleza, kunye nokunciphisa amathuba okuvuza,' kusho uDkt Fernandez Cuadrado. Imithambo yeKegel ikwaphucula ixesha kunye nolungelelwaniso. Bavumela 'ukucudisa kwangaphambili' xa uziva unqwenela ukuza. Obu buchule bukunceda ukuba uphucule ulawulo lwesinyi kwiimeko zangempela zehlabathi.

Ukuphindaphinda kunye noBude beZiphumo eziNgcono

Ukungqinelana kubetha ukuqina. Izihlunu zomgangatho we-pelvic zincinci. Basabela kuqeqesho oluqhelekileyo, oluphakathi bhetele kuneeseshoni ezibukhali ngamaxesha athile. Jonga inkqubo ezinzileyo onokuthi uyigcine yonke imihla.

• Imisipha ye-pelvic yekhontrakthi ye-3-5 imizuzwana , phumla imizuzwana emi-3-5, phinda amaxesha angama-10.

• Ukwandisa ngokuthe ngcembe ukuya kwi-10-yesibini ukufinyela kunye nokuphumla.

• Injongo ye-30-40 yokuzivocavoca imihla ngemihla, isasazwe yonke imini.

• Bandakanya i-flicks ekhawulezayo: i-2-3 i-contractions yesibini kunye nokukhutshwa.

Zicwangcise ngobulumko iiseshoni zakho. Chitha imizuzu emi-5-10 ngeseshoni nganye, ngokuphumla okufutshane kunye nekhefu lemizuzu emi-2 ukuba wenza imizuzu eyi-10. Zilolonge ubuncinane iintsuku ezi-5 ngeveki, nangona kukhethwa ukuzilolonga yonke imihla. Unokwenza ukuya kuthi ga kwiiseshoni ezintathu ngosuku, uhlukaniswe kusasa, emini nangokuhlwa. Kuphephe ukuziqeqesha ngokugqithiseleyo. Yeka xa uziva i-50% ilahleko yamandla. Oko kudinwa kubonisa ukuba izihlunu zakho zifuna ukuphumla, hayi umsebenzi omninzi.

Umonde ubalulekile. Iklinikhi yaseCleveland inika ingxelo yokuba uninzi lwabantu luqaphela utshintsho kwi-incontinence emva iiveki ezintandathu ukuya kwezisibhozo zomthambo we-kegel ongaguqukiyo. I-Rose City Urology ibonisa ukuba abantu abaninzi baqala ukuqaphela utshintsho lwangempela kwiiveki ze-4-6, kunye nokuzuza okubalulekileyo kwamandla emva kweenyanga ezi-5-6. Banika ingxelo ye-70% yezinga lokuphucula kwimiba yokungazinzi. Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases (NIDDK) lithi ukulawulwa kwesinyi kunokuphucula emva Iiveki ezi-3 ukuya kwezi-6 zokuziqhelanisa.

Le mizobo yomgangatho we-pelvic ilungisa zombini iingxaki zokulawula isinyi kunye nokuvuza kwamathumbu. Bomeleza iqela lemisipha efanayo elixhasa zombini iinkqubo. Awudingi izixhobo ezikhethekileyo okanye ubulungu bejim. Unokuzenza kwidesika yakho, emotweni, okanye xa ubukele umabonwakude. Ukuzivocavoca kuba ngumkhwa, kwaye umkhwa uba sisisombululo. Qhubeka nenkqubo yakho. Landela inkqubela yakho. Bhiyozela uphuculo oluncinci. Umgangatho wakho we-pelvic uya kuphendula, kwaye ulawulo lwakho luya kuqina ngakumbi ngeveki.

Iindlela zokuziphatha zokunciphisa ukuvuza

Imikhwa yemihla ngemihla ibumba isinyi kunye nolawulo lwamathumbu ngakumbi kunokuba unokucinga. Utshintsho oluncinci kwindlela yakho yesiqhelo lunokumisa iingozi ngaphambi kokuba ziqale. Ezi zicwangciso zokuziphatha zisebenza kunye nemithambo ye-pelvic floor ukunika ukuzithemba imini yonke. Awudingi izixhobo ezikhethekileyo okanye amayeza. Ufuna nje ukuziqhelanisa nokuzinza kunye nokuqwalaselwa kweempawu zomzimba wakho.

Uhambo lokuhlambela olucwangcisiweyo kunye nokuValwa kabini

Isinyi sakho sifunda kwisiqhelo. Xa ulindele ugwayimbo olungxamisekileyo, umema iingozi. Uhambo lokuhlambela olucwangcisiweyo luyayiphula loo pateni. Misela amaxesha athile okusebenzisa indlu yangasese, nokuba awuziva unyanzelekile. Qala ngotyelelo lweyure kwaye kancinane wandise ixesha malunga nemizuzu eli-15 ngexesha. Inkqubo yoqeqesho eqhelekileyo yesinyi isebenzisa idayari yesinyi ukwenza ishedyuli yakho yobuqu. Ulandela olo cwangciso naxa umnqweno uvakala uthambile okanye ungekho. Le ndlela ibuyisela isinyi sakho ukuba sibambe umchamo omninzi kwaye yehlise ukuvuza okungalindelekanga.

Ukuvalelwa kabini kongeza omnye umaleko wokhuseleko. Obu buchule bunceda ukuba ukhuphe isinyi sakho ngokupheleleyo. Emva kokuba umlambo wakho wokuqala uyekile, hlala uhleli kwaye uphumle. Yiya phambili kancinci kwaye ulinde imizuzwana engama-20 ukuya kwengama-30. Emva koko zama ukuchama kwakhona ngaphandle kokutsala nzima. Esi sikhewu sesibini sisusa umchamo oshiyekileyo obuya kuhlala ngasemva. Ukucutheka komchamo oshiyekileyo kuthetha ukuba mancinane amathuba okuvuza okuphuphumayo kunye nohambo olungxamisekileyo olumbalwa. Ziqhelanise nokukhupha kabini kusasa, ngaphambi kokulala, emva kokuthatha ulwelo olunzima, okanye nanini na iimpawu zisiba mbi. Ukuziqhelanisa ngokuzinzileyo kunokunciphisa ukuphindaphindeka kunye nokungxamiseka ngeentsuku. Kwiiveki nje ezimbalwa, unokuqaphela ulawulo olungcono lwesinyi kunye nosulelo lwendlela yomchamo olumbalwa.

Ukulawula ukuKhohlela, Ukuthimla, kunye noxinzelelo loMzimba

Iintshukumo zesiquphe zibamba wonke umntu engalindelanga. Ukuthimla okanye ukukhohlela kudala uxinzelelo olukhawulezileyo kwisinyi sakho. I-Knack maneuver ikunika ukhuseleko oluluqilima. Obu buchule bubandakanya ukucudisa izihlunu zakho zomgangatho we-pelvic kanye ngaphambi nangexesha lokukhohlela okanye ukuthimla. Uphononongo lweklinikhi lubonise iziphumo eziphawulekayo. Abasetyhini abangakhulelwanga banciphisa indawo yabo emanzi ukusuka 43.2 cm² ukuya kwi-6.9 cm² kuvavanyo lwetawuli yephepha. Abasetyhini abakhulelweyo bahamba ukusuka kwi-14.8 cm² ukuya kwi-0.0 cm². Kolo phononongo, i-76.6% yabasetyhini abangakhulelwanga banciphise ukuvuza, kwaye i-18.8% bayimise ngokupheleleyo. Kwabasetyhini abakhulelweyo, i-79.3% inciphise ukuvuza, kwaye i-55.1% yayeka ngokupheleleyo ukuvuza.

I-Knack maneuver isebenza kwangoko. Awudingi iiveki zoqeqesho ukuze uzuze. Khumbula nje ukukhama phambi kokuba ukhohlele, uthimla, uhleke, okanye uphakamise into enzima. Esi senzo silula sikunika ukhuseleko olukhawulezileyo ekulahlekeni komchamo okunxulumene noxinzelelo. Ziqhelise ngexesha lemisebenzi yemihla ngemihla de izenzekele.

Iingcebiso zoCoceko: Ukosula uMphambili ukuya ngasemva kunye nokusebenzisa iibhidethi

Ukucoceka okufanelekileyo kuthintela usulelo kunye nokucaphuka kwesikhumba. Le mikhwa ibaluleke ngakumbi xa ulawula ukungakwazi ukuzibamba. Ngalo lonke ixesha Sula ukusuka ngaphambili ukuya ngasemva emva kokusebenzisa indlu yangasese. Olu lwalathiso luthintela iintsholongwane ezisuka kwindawo ye-rectal zifike kwi-urethra yakho. Loo mkhwa olula wehlisa umngcipheko wakho wosulelo lwe-urinary tract kakhulu.

Coca indawo yakho yangasese rhoqo ngesepha ephakathi kunye namanzi. Iisepha ezibukhali ziphazamisa ibhalansi yakho ye-pH yendalo kwaye ibangele ukucaphuka. Sebenzisa i-pH-balanced wipes okanye izitshizi ukugcina ubumuncu bendalo kunye nokunciphisa ivumba. Ezi mveliso zisebenza kakuhle kulusu olubuthathaka, kodwa zisebenzise ngokumodareyitha. Abayithathi indawo yokuhlamba rhoqo.

Ukhathalelo oluthambileyo kodwa olusebenzayo lungundoqo. Ukuvezwa komchamo kunye nesitulo kunokukhokelela kwimiba efana ne-incontinence-associated dermatitis (IAD), ke ukugcina ulusu lucocekile kwaye lukhuselwe kubaluleke kakhulu. Xa ufaka ukhathalelo lwesikhumba olusondeleyo njengenxalenye yokhathalelo lwemihla ngemihla, inceda ukugcina intuthuzelo, ikhusela usulelo, kwaye ixhasa umgangatho wobomi bubonke.

Landela inyathelo elilula lesiqhelo emva kokuhamba kwamathumbu. Okokuqala, coca ulusu ngokukhawuleza usebenzisa izicoci ezithambileyo, ezingenasepha, nezingenatywala. Akukho-rinse amagwebu okucoca kunye nosula ukususa inkunkuma ngaphandle komisa ulusu lwakho. Okwesibini, phatha ulusu ngokucokisekileyo. Kuphephe ukuhlikihla, nto leyo ebangela umonakalo wokungqubana. Okwesithathu, sebenzisa ukhilimu othambisayo ngaphandle kotywala ukuze ugcine ukufuma kwesikhumba. Okwesine, khusela indawo kunye nekhilimu yokuthintela equkethe i-zinc oxide. Oku kudala umaleko okhuselayo ovala ukufuma kwaye uthintele ukurhabula. Phinda usebenzise ukhilimu wesithintelo emva kwenkqubo nganye yokucoca kunye nokomisa. Le mikhwa yococeko igcina ulusu lwakho lusempilweni kwaye lukhululekile ngelixa usebenza ekuphuculeni iingxaki zakho zokulawula isinyi.

Ufunwe nini Uncedo lwezonyango lokungakwazi ukuzibamba

Iimpawu kufuneka Ubonane noGqirha

Unokuzibuza ukuba ingaba iimpawu zakho zifuna ukhathalelo lukagqirha. Impendulo nguewe ukuba bangena endleleni yosuku lwakho. Ukuqhubela phambili okanye ukuba-mbi ngakumbi ukuvuza komchamo kufuneka kuhlale kujongwa, nokuba ucinga ukuba yinxalenye nje yokuguga. Iimpawu ezininzi zesilumkiso zithetha ukuba kufuneka ufumane uluvo lwengcali.

• Igazi kumchamo wakho linokuthetha usulelo, ukudumba, okanye umhlaza.

• Ukungakwazi ukukhupha ngokupheleleyo isinyi sakho luphawu lokugcinwa.

• Iintlungu ezisezantsi kwesisu sakho zinokukhomba ingxaki yendlela yomchamo.

• Ukuchama Amaxesha asibhozo okanye ngaphezulu ngosuku luphawu oluqhelekileyo lwesilumkiso.

• Iintlungu okanye ukutshisa xa uchama kudla ngokubonisa ukuba usulelekile okanye ukudumba.

Ezinye iimpawu eziphambili ziquka ukuvuza rhoqo okonakalisa indlela yakho yemihla ngemihla. Umnqweno wokuchama ngokukhawuleza, okunzima ukuwulawula, luphawu oluqhelekileyo lokungakwazi ukuzibamba. Ukuchama rhoqo ebusuku kunokuphazamisa ubuthongo bakho. Ukuba unengxaki yokukhupha, jonga. Kwakhona, bona uchwepheshe wezempilo ukuba unentlungu kunye neempawu zakho okanye utshintsho ngokukhawuleza kwindlela osebenza ngayo. Ezi mpawu zinokukhomba kwimeko efihlakeleyo efuna unyango. Ukuba imiba yokulawula isinyi iphazamisa ubomi bakho, khumbula ukuba ukucela uncedo kubonisa amandla.

Yintoni Onokuyilindela Ngexesha Lothethwano

Ugqirha wakho uya kuqala ngokuthetha nawe malunga nembali yakho yonyango. Baza kubuza ukuba iimpawu zaqala nini, zatshintsha njani ixesha, imbali yokukhulelwa, imbali yotyando, amayeza, kunye nonyango lwangaphambili. Le ntetho ibanceda baqonde imeko yakho ethile.

Okulandelayo kuza uvavanyo lomzimba . Ugqirha uya kujonga isisu sakho, umva, kunye nendawo ye-pelvic. Kwabasetyhini, uvavanyo lwe-pelvic lungabandakanya ukukhohlela ukujonga ukuvuza. Ugqirha uya kujonga kwakhona i-prolapse kunye nokuvavanya amandla omzimba we-pelvic floor. Kumadoda, uvavanyo lwedlala lobudoda lunokwenziwa.

Ugqirha wakho unokuyalela iimvavanyo ezininzi. Idayari yesinyi ilandelela into oyiselayo kunye nokuba uchama kangakanani kangangeentsuku ezintathu ubuncinane. Uvavanyo lwe-dipstick lujonga umchamo wakho malunga nebhaktheriya, igazi, okanye iprotheni. Uvavanyo olushiyekileyo lomchamo lulinganisa ukuba ungakanani umchamo ohlala kwisinyi sakho emva kokuba uchama. Oku kunceda ukujonga ukungazinzi kokuphuphumayo. Ukuba kuyimfuneko, iimvavanyo ezininzi ezifana ne-cystoscopy okanye izifundo ze-urodynamic zingenziwa. Ezi mvavanyo zilinganisa uxinzelelo ngelixa isinyi sakho sigcwalisa kwaye siphuma.

Iinketho zonyango UGqirha wakho angakucebisa

Isicwangciso sakho sonyango sixhomekeke kuhlobo kunye nokuba kubi kangakanani ukungakwazi ukuzibamba kwakho. Kukho iinketho ezininzi ezilungileyo. Ugqirha wakho uya kusebenza nawe ukuze ufumane echanekileyo.

• Ukuthintela uxinzelelo, i-vaginal pessary inokunceda. Esi sixhobo sisuswayo siyayixhasa i-urethra.

• Utyando lwe-Urethral sling lisebenzisa i-mesh hammock ukuxhasa urethra ukungakwazi ukuzibamba koxinzelelo.

• Utyando lokuphakamisa amalungu luwabuyisela endaweni yawo, amaxesha amaninzi ngenxa ye-pelvic organ organ.

• Ukungakwazi ukuzibamba, amayeza anokuthomalalisa isinyi esisebenza ngokugqithisileyo.

• Amayeza okudakumba anokunceda ukungakwazi ukuzibamba okuxutyiweyo.

• Oogqirha bahlala bedibanisa unyango kuzo zombini iintlobo zeempawu xa izigulane zine-incontinence exubileyo.

• Ukomelezwa komgangatho wePelvic ngokuzilolonga kweKegel okanye ukuvuselela i-electrostimulation kuphinda kwakhiwe amandla emisipha.

Ezi zikhetho zingasebenzi kakuhle kubantu abaninzi. Ugqirha wakho unokucebisa utshintsho lwendlela yokuphila, uqeqesho, okanye iindlela zokuziphatha. Umxube ochanekileyo wonyango ukunika elona thuba lingcono lokufumana ulawulo kwakhona. Akunyanzelekanga ukuba uyamkele le meko njengesisigxina. Uncedo lukhona, kwaye luyasebenza.

Iinketho zoLawulo: Iimveliso kunye noNyango

Ukukhetha iiPads ze-Absorbent kunye nempahla yangaphantsi ekhuselayo

Imveliso efanelekileyo yokufunxa inokukunceda uzive ukhululekile yonke imihla. Kufuneka ucinge ngako kufanelekile, umsebenzi, kunye nodidi lwemveliso . Khetha ubungakanani obusekwe esinqeni sakho nakwimilinganiselo yenyonga. Inqanaba lomsebenzi wakho kunye nokuba kubi kangakanani ukuvuza kukwabalulekile. Iimpawu ezahlukeneyo zisebenzisa iitshathi zokulinganisa ezahlukeneyo. Kusenokufuneka uzame ezimbalwa ngaphambi kokuba ufumane eyona ifanelekileyo. Imveliso efanelekileyo kufuneka ihlale kufuphi nomzimba wakho ngaphandle kwezithuba. Oku kumisa ukuvuza kwamacala kwaye kukugcina ukhululekile.

Khangela iimveliso ezihambelana nokuba uvuza kangakanani. Ukuvuza okukhanyayo kufuna i-absorbency encinci kunokuvuza okukhulu. Ezona mveliso zibalaseleyo zisebenzisa izinto ezifunxa kakhulu ukutsala ukufuma eluswini lwakho. Zikwanqanda nevumba ukuze uzive uzithembile. UChiaus ngumenzi othembekileyo womgangatho ophezulu i-diapers yabantu abadala kunye ne-incontinence pads. Iimveliso zabo zinezinga eliphezulu lokufunxa kunye nezixhobo eziphefumlayo. Unokukhetha phakathi kwezinto ezinokulahlwa kunye nezisebenzisekayo kwakhona. Iimveliso ezilahlayo kulula ukuzisebenzisa kunye nokutshintsha. Iimveliso eziphinda zisetyenziswe ziyakwazi ukuhlambeka kwaye zingcono kwindalo esingqongileyo. Uhlobo ngalunye lusebenza kwiimfuno ezahlukeneyo. Khetha isitayile esibufanela kakhulu ubomi bakho. Imveliso efanelekileyo ikuvumela ukuba uhambe ngosuku lwakho ngaphandle kokukhathazeka.

Amayeza kunye neeNkqubo eziNcinci kakhulu

Iinketho zonyango zobungcali zikhona kuzo zombini ukuvuza komchamo namathumbu . Ugqirha wakho unokucebisa inkqubo esekelwe kwingxaki yakho ethile. Ukunyanzeliswa koxinzelelo, i-urethral bulking yinto eqhelekileyo. Olu nyango lufaka i-gel ethambileyo kwiindonga ze-urethral. Ijeli inceda i-urethra yakho ivale ngcono. Inkqubo ithatha kuphela 3-5 imizuzu eklinikhi. Ungabuyela kwimisebenzi yesiqhelo kwiiyure ezingama-24. Abasetyhini abaninzi baziva bebhetele kakhulu emva kwale nkqubo. Iziphumo zenzelwe ukuba zihlale iminyaka emininzi.

Ukukhuthaza ukungazinzi, Iinaliti zeBotox yenye inketho. Ugqirha wakho utofa iyeza eludongeni lwesinyi ngexesha lotyelelo olukhawulezayo lweofisi. Iziphumo zihlala kwiinyanga ezi-6-9. Unokufuna ukutofa kwakhona ekuhambeni kwexesha. I-Neuromodulation ye-Sacral yenye enye inketho yokungabikho ngokukhawuleza. Isixhobo esincinci sithumela imiqondiso ethambileyo kwimithambo-luvo elawula isinyi sakho. Uzama isigaba sovavanyo kuqala. Ukuba isebenza kakuhle, ugqirha wakho ufaka i-implant esisigxina. Ezi nkqubo zikunika ulawulo olungaphezulu kwiimpawu zakho. Thetha nogqirha wakho malunga nokuba yeyiphi inketho efanelekileyo kuwe. Akunyanzelekanga ukuba wamkele ukuvuza njengengxaki esisigxina.

Ukudibanisa iimveliso ezixhasayo kubomi bemihla ngemihla

Ukusebenzisa iimveliso zokungakwazi ukuzibamba akuthethi ukuba kufuneka uyeke indlela yakho yesiqhelo. Iimveliso zanamhlanje zenzelwe isidima kunye nentuthuzelo. Zibukeka kwaye zivakalelwa njengempahla yangaphantsi eqhelekileyo. Ungazinxiba phantsi kwayo nayiphi na impahla ngaphandle kokuqaphela mntu. Misela inkqubo yemihla ngemihla yokutshintsha iimveliso. Oku kukunceda uhlale umtsha kwaye unciphisa umngcipheko wokucaphuka kwesikhumba. Sebenzisa isepha ethambileyo kunye namanzi ashushu rhoqo xa ucoca indawo leyo. Gcoba ulusu lwakho ngobunono phambi kokuba ufake imveliso entsha.

Cinga ngokusebenzisa iingxowa ivumba-blocking ukulahlwa ngasese. Ezi ngxowa zibamba ivumba kwaye zenza lula ukulahla ekhaya okanye ekuhambeni. Izigqubuthelo zediaper eziphefumlayo zinokunika ukhuseleko olongezelelweyo lokuvuza. Zikhaphukhaphu kwaye ziza ngemibala emininzi. Ungasigcina isitayile sakho sobuqu ngelixa uziva ukhuselekile. Fumana eyona mveliso incinci iphethe inqanaba lakho lokuvuza. Oku kukunika eyona mfihlo kunye nentuthuzelo. Gcina unikezelo oluncinci lweemveliso kwibhegi yakho okanye emotweni. Ukuzilungiselela kukunceda uzive uzithembile naphi na apho uya khona. Ngeemveliso ezifanelekileyo kunye nemikhwa, unokuphila ubomi bakho ngaphandle kokukhathazeka.

I-Incontinence ichaphazela izigidi, kodwa ungayilawula. Amanyathelo amancinci, angatshintshiyo adala utshintsho oluhlala luhleli. Qala ngemithambo ye-pelvic floor, uhlengahlengiso lokutya, kunye noqeqesho lwesinyi. zenzo zithathu zikunika olona lawulo lokuvuza Ezi . Akuyomfuneko ukuba utshintshe ubomi bakho ngobusuku.

Ukufuna uncedo lwezonyango kubonisa amandla, kungekhona ubuthathaka. Oogqirha banikezela ngonyango olusebenzayo. Unokuthatha uxanduva kwimpilo yakho yomchamo kunye nezibilini namhlanje. Khetha ingcebiso ibe nye okanye zibe mbini kwesi sikhokelo kwaye uziqhelise yonke imihla. Yakha ukusuka apho njengoko ufumana ukuzithemba. Lonke uloyiso oluncinci likusondeza kufutshane nenkululeko ekuzibambeni . Umzimba wakho usabela kumonde kunye nokuziqhelanisa. Qala ngoku, kwaye uya kuqaphela ukuphucuka kwiiveki ezimbalwa.

FAQ

Ixesha elingakanani phambi kokuba i-Pelvic Floor Exercise ibonise iziphumo?

Uninzi lwabantu lubona uphuculo kwiiveki ezi-4 ukuya kwezi-6 zokuziqhelanisa nemihla ngemihla. Izihlunu zomgangatho we-pelvic zisebenza njengazo naziphi na ezinye izihlunu. Ukuzenza rhoqo kubaluleke ngaphezu kokuzenza nzima. Qhubeka usenza imithambo yemisipha ye-pelvic yonke imihla. Uya kufumana ulawulo olungcono ngokuhamba kwexesha.

Ngaba Ukungakwazi Ukuzilawula Kunokunyangwa Ngokupheleleyo?

Ewe, abantu abaninzi bayachacha ngokupheleleyo. Isiphumo sixhomekeke kuhlobo kunye nesizathu sokungaphumeleli kwakho. Ukungakwazi ukuzibamba kuxinezeleko kudla ngokubangcono kakhulu ngokwenza umthambo othile. Ukukhuthaza ukungakwazi ukuzibamba kuba ngcono ngoqeqesho lwesinyi. Ukungakwazi ukuzibamba okuxutyiweyo kunokufuna umxube weendlela. Ugqirha wakho unokukunceda ufumane indlela efanelekileyo.

Yintoni Umahluko phakathi koxinzelelo kunye ne-Urge Incontinence?

Ukungakwazi ukuzibamba kuxinzelelo lwenzeka xa uxinzelelo lomzimba lutyhala umchamo ngaphandle. Ukukhohlela, ukuthimla, okanye ukuphakamisa kunokubangela oko. Ukungakwazi ukuzibamba kuthetha ukuba uziva unesidingo esinamandla sokuchama. Awunako ukuya kwindlu yangasese ngexesha. Ukwazi uhlobo lwakho kukunceda ukhethe unyango olululo.

Ngaba iimveliso ze-Absorbent ziyabonakala phantsi kwempahla?

Iimveliso zanamhlanje zenziwe ukuba zingabonakali. Zingena kufutshane nomzimba wakho kwaye zilala phantsi phantsi kwempahla. Akukho mntu uya kukwazi ukuba uzinxibile. Khetha eyona mveliso incinci isebenza kwinqanaba lakho lokuvuza. Uya kuziva ukhuselekile kwaye ukhululekile imini yonke.

Kufuneka Ndimbone nini uGqirha malunga nokuvuza?

Bona ugqirha ukuba ukuvuza kungena endleleni yobomi bakho bemihla ngemihla. Igazi kumchamo wakho, intlungu, okanye ingxaki yokukhupha isinyi sakho kuthetha ukuba kufuneka uhambe. Utshintsho olukhawulezileyo kwiimpawu zakho lufuna ukhathalelo lukagqirha. Ukucela uncedo kubonisa ukomelela, kungekhona ubuthathaka. Unyango lwakwangoko lunika iziphumo ezingcono.

Ngaba uQeqesho lwesinyi lunokunceda ngenene?

Ewe, uqeqesho lwesinyi lusebenza kakuhle kubantu abaninzi. Uphononongo lwamaphononongo lufumanise ukuba lunciphisa iziqendu ezivuzayo xa kuthelekiswa nokungabikho konyango. Ufundisa kancinane isinyi sakho ukubamba umchamo omninzi. Ukuya kwindlu yangasese kwishedyuli kunye nokufunda ukulinda kunceda ukwakha ulawulo lwakho. Gcina nesicwangciso iiveki ezininzi.

Ngaba i-Kegel Exercises inceda ngokuvuza kwamathumbu?

Ewe bayenza. Izihlunu zomgangatho we-pelvic zibambe zombini isinyi kunye nesisu sakho. Ukubenza bomelele kuphucula ulawulo kuzo zombini. Uphononongo lubonisa ukuba ama-35-50% abantu abangakwazi kuzibamba umchamo nabo bayavuza amathumbu. Ukuzivocavoca kwe-Kegel kulungisa ubuthathaka bemisipha ekwabelwana ngayo kakuhle.

Zeziphi iiMveliso ezibonelelwa nguChiaus kwi-Incontinence?

I-Chiaus yenza i-diapers yabantu abadala , ibhulukhwe yokutsala, kunye ne-incontinence pads. Iimveliso zabo zinokufunxa okuphezulu kunye nezinto eziphefumlayo. Ungakhetha phakathi kwezinto ezinokulahlwa okanye ezinokuphinda zisetyenziswe. Zonke iimveliso zihamba ngokujonga umgangatho ongqongqo. Zenzelwe isidima, intuthuzelo, nokuzithemba kubomi bemihla ngemihla.