Ungakuvimbela Kanjani Ukuvuza Komchamo Namathumbu: Isinyathelo Ngesinyathelo Umhlahlandlela

Wake wakhathazeka ngokuthi ungakuvimbela kanjani ukuvuza komchamo namathumbu? Awuwedwa. Cishe owesifazane oyedwa kwabathathu kanye noyedwa kwabesilisa abayishumi banohlobo oluthile lokungakwazi ukuzithiba. Lesi simo sithinta impilo yakho yansuku zonke, kodwa ungakwazi ukuselapha futhi usivikele. Ukwazi izimbangela kukwenza ukwazi ukulawula umzimba wakho. Izinguquko ezilula njengokudla kangcono nokwenza izivivinyo ze-pelvic floor zingathuthukisa kakhulu ukulawula isinye. Ungalawula impilo yakho futhi ube nokuvuza okumbalwa. Lo mhlahlandlela unikeza izinyathelo ezisebenzayo zokukusiza ukuvimbela ukuvuza komchamo namathumbu. Uzofunda ukuthi yini ebangela izingozi nokuthi ungazakha kanjani imikhuba engcono. Qala namuhla, futhi uzobona izinguquko ezinhle.

Okuthathwayo Okubalulekile

• I-Incontinence ithinta abantu abaningi, kodwa ungayilawula.

• Yazi ukuthi hlobo luni lokungakwazi ukuzithiba onalo ukuze ukhethe ukwelashwa okufanele.

• Shintsha okudlayo nokuphuzayo ukuze usize ukumisa ukuvuza.

• Qeqesha isinye sakho ngokuya endlini yokugezela ngesimiso esimisiwe.

• Yenza i-pelvic yakho iqine ngokuzilolonga kwe-Kegel.

• Sebenzisa i-Knack maneuver ukumisa ukuvuza lapho ukhwehlela.

• Bonana nodokotela uma izimpawu zakho ziphazamisa impilo yakho yansuku zonke.

• Sebenzisa imikhiqizo emuncayo ukuze uzizwe ukhululekile futhi uqiniseka.

Izimbangela Nezinhlobo Zokungaziphathi

Ukuze ulungise ukuvuza kwakho, udinga ukwazi kuqala ukuthi yiluphi uhlobo onalo . Ukungaziphathi kahle akuyona nje inkinga eyodwa. Iza ngezindlela eziningana, futhi ifomu ngalinye linezimbangela zalo kanye nezimbangela zalo. Uma usuyibonile iphethini yakho, ungathatha izinyathelo ezifanele ukuze uphinde uthole ukulawula.

Kuyini I-Urinary Incontinence? Izinhlobo Nezibangeli

Ukungakwazi ukuchama kusho ukuthi uvuza umchamo ngaphandle kwencazelo. Izinhlobo ezintathu eziyinhloko ukucindezeleka, isifiso, nokuchichima. Uhlobo ngalunye luzizwa luhlukile futhi lwenzeka ngezizathu ezahlukene.

Ingabe uyavuza lapho uthimula noma ugxuma? Lokho kukhomba ekugcizeleleni ukungakwazi ukuzithiba . Ukubuyekezwa kwezifundo ezingama-48 kwathola ukuthi U-78% wabesifazane abanenkinga yokungakwazi ukuzibamba umchamo unohlobo lokucindezeleka, okwenza kube oluvame kakhulu. I-incontinence yokukhuthaza ngokuvamile ihlasela ngaphandle kwesixwayiso. Uzizwa unesidingo esinamandla sokuya, futhi ungase ungafinyeleli endlini yangasese ngesikhathi. Abanye abantu bane -incontinence exubile , ehlanganisa kokubili ukucindezeleka kanye nezimpawu zokukhuthaza. Lokho kusho ukuthi ungase uvuze ngesikhathi sokuzivocavoca futhi uzizwe ufisa ngokuzumayo ebusuku.

Kuyini I-Bowel Incontinence? Izimbangela Ezivamile

Ukungalawuleki kwamathumbu kusho ukuthi awukwazi ukulawula indle noma igesi. Kuthinta mayelana I-8% yabantu abadala emhlabeni wonke, ngokusho kokubuyekezwa kwezifundo ezingama-80. Izinga likhuphukela ku-9.3% kubantu abadala abangaphezu kweminyaka engama-60. Abesifazane babhekana nalo kaningi kunabesilisa.

Izimo eziningana zidala ukuvuza kwamathumbu. Uhudo lungasehlula uhlelo lwakho. Ukuqunjelwa kunganweba i-rectum futhi kunciphise imisipha. Ukubeletha ngokubeletha kungadabula i-anal sphincter. Ukulimala kwezinzwa ngenxa yesifo sikashukela, unhlangothi, noma ukulimala komgogodla nakho kunendima. Ama-hemorrhoids, i-rectal prolapse, kanye ne-rectocele nayo iyasiza. Ukungasebenzi komzimba kwenza inkinga ibe yimbi nakakhulu.

Ukuthi Ubuthakathaka Be-Pelvic Floor Kukuthinta Kanjani Kokubili

Imisipha yakho yaphansi ye-pelvic isekela isinye, amathumbu, nesibeletho sakho. Zibuye zigcine umchamo nendle ngaphakathi uze ukhethe ukuzikhulula. Lapho le misipha iba buthaka, zombili izinhlelo ziyahlupheka. Idatha yomtholampilo ibonisa ukuthi ukungakwazi ukuchama kanye ne-fecal incontinence kuhlangene 35–50% weziguli . Lokhu kweqana kukhomba imbangela eyabiwe: ukungasebenzi kahle kwe-pelvic floor.

Imisipha ebuthakathaka yaphansi ilahlekelwa amandla ayo okubamba izitho endaweni yazo. Lokhu kungaholela ekukhuphukeni, lapho izitho zishintshela phansi. Ukulahlekelwa kokusekela kuthinta i-rectum, kubangela ukuthulula okungasebenzi kahle nokugeleza. Izinkinga zokulawula isinye zivame ukuvela eceleni kwezinkinga zamathumbu ngoba imisipha efanayo isekela kokubili. Ukuqinisa yakho i-pelvic floor ngokusebenzisa izivivinyo eziqondiwe kungathuthukisa zombili izinhlobo zokuvuza. Izindaba ezinhle ukuthi le misipha isabela kahle ekuqeqeshweni, kungakhathaliseki ukuthi uneminyaka yakho ubudala.

Izinguquko Zendlela Yokuphila Ukuze Ugweme Ukuvuza Komchamo Namathumbu

Izinguquko ezincane zingenza umehluko omkhulu. Awudingi ukushintsha impilo yakho yonke yeka ukuvuza . Imikhuba elula yansuku zonke ingaqinisa umzimba wakho futhi inciphise izingozi. Lezi zinguquko zilungisa izimbangela zangempela zokuvuza, hhayi nje izimpawu. Uzofunda ukuthi yini okufanele uyidle, uphuze kanjani, nokuthi usiqeqesha kanjani esinyeni sakho. Isinyathelo ngasinye sikusiza ukuthi wakhe isilawuli esingcono isinyathelo nesinyathelo.

Ukulungiswa Kokudla Kwempilo Yomchamo

Okudlayo kuthinta esinyeni namathumbu. Okunye ukudla kuthulisa uhlelo lwakho. Abanye babangela ukucasuka. Izinqumo ezifanele zingamisa ukuvuza ngaphambi kokuthi ziqale. Ithebula elingezansi libonisa ukudla okusizayo nokudla okumele kube nomkhawulo.

Udokotela womchamo u-Emily Slopnick, MD , ubala izinkinga ezivamile zesinye. Iziphuzo ze-caffeine njengekhofi netiye ziphezulu. Amasoda, izinto ezinoshukela omgunyathi, utshwala, nokudla okune-asidi njengotamatisi nejusi yamawolintshi nakho kudala izinkinga. Awudingi ukuwasika wonke. Qala ngokuba nokuncane futhi ubone ukuthi umzimba wakho uzizwa kanjani. Izibangeli zihlukile kumuntu ngamunye, ngakho-ke naka ukuthi yini ekukhathaza kakhulu.

I-fibre iwukhiye wokugaya kwakho. Ukudla okunefiber ephezulu kukusiza ukuthi ugweme ukuqunjelwa, okubeka ingcindezi eyengeziwe esinyeni sakho. Uma amathumbu akho egcwele, aphusha esinyeni futhi angabangela ukuvuza. Ukwengeza okusanhlamvu, imifino, nama-lentils ekudleni kwakho kugcina izinto zihamba kahle. Lolu shintsho olulula lukusiza ukuthi ugweme ukuqunjelwa futhi lwehlise amathuba akho ezingozi.

Ukulawulwa Kwe-Hydration kanye Noketshezi

Ukuphuza amanzi anele kusiza ekulawuleni esinyeni ngezindlela eziningi. Uma ungaphuzi ngokwanele, umchamo wakho uba namandla. Umchamo onamandla uphazamisa ulwelwesi lwesinye futhi ungabangela ukuminya kwemisipha. Ukungaphuzi ngokwanele kuholela ekuqunjweni, okwengeza ingcindezi esinyeni sakho. Ukuhlala ungenawo amanzi kugcina isistimu yakho isebenza kahle.

Iziyalezo ezijwayelekile zoketshezi zingasiza ekunciphiseni umuzwa wokudinga ukuchama ngokushesha. Ukuphuza okujwayelekile okujwayelekile okunconyiwe kungukuthi Ama-ounces angu-50 kuya kwangu-70 (cishe amalitha angu-1.5–2) ngosuku, asakazwa ngokulinganayo usuku lonke, futhi agweme uketshezi phakathi namahora ambalwa ngaphambi kokulala. Ucwaningo lubone ukwehla okukhulu kweziqephu zokuvuza ngamahora angama-24 kusukela ekuqaleni kuye kumaviki ayi-10 (p<0.001).

Landela uhlelo olulula loketshezi ukuze uthuthukise ukulawula isinye. Khomba 40-60 ama-ounces amanzi angenalutho ngosuku. Phuza amanzi njalo esikhundleni sokuphuza kakhulu ngesikhathi esisodwa . Lokhu kuvimbela isinye sakho ukuthi singakhungatheki. Nciphisa uketshezi ngemva kuka-6 ntambama ukuze unciphise ukuvuza ebusuku. Qiniseka ukuthi uya endlini yokugezela ngaphambi nje kokulala ukuze ukhiphe esinyeni sakho ngokugcwele.

Ungakwazi futhi ukulandelela imikhuba yakho ngedayari yesinye. Bhala phansi lokho okuphuzayo, lapho uya endlini yangasese, nalapho uvuza. Leli rekhodi likusiza ukuthi ubone amaphethini. Ungase uqaphele ukuthi ikhofi ekuseni liholela ezingozini emini. Uma ususibonile isixhumanisi, ungenza ukukhetha okuhlakaniphile. Ukuphatha uketshezi lwakho oluphuzayo kungenye yezinguquko ezinhle kakhulu zendlela yokuphila ongayenza.

Amasu Okuqeqesha Isinye

Ukuqeqeshwa kwesinye isinye kufundisa isinye sakho ukubamba umchamo omningi isikhathi eside. Le ndlela isebenza kahle ekukhuthazeni incontinence kanye nezinhlobo ezixubile. Ufundisa kancane kancane isinye sakho ukulinda, uthole ukulawula okwengeziwe ngokuhamba kwesikhathi. Ithebula elingezansi libonisa amasu ayinhloko.

Qala ngokuvala okuhleliwe. Yiya endlini yokugezela ngezikhathi ezibekiwe, ngisho noma ungazizwa isifiso. Qala ngohambo lwangehora futhi kancane wenze isikhathi sibe side. Umgomo wakho uwukufinyelela amahora angu-3–4 phakathi nokuvakasha kwasendlini yangasese. Lokhu kudinga ukubekezela, kodwa isinye sakho siyajwayela ngokuhamba kwesikhathi.

Ukucindezela kwe-Urge kukusiza ukuthi ubhekane nezifiso ezingazelelwe. Uma uzwa ukuthi udinga ukuhamba, yima bese udonsa umoya. Cindezela imisipha yakho ye-pelvic floor izikhathi ezimbalwa. Ziphazamise ngomcabango noma ingxoxo. Qala ngokulinda imizuzu emi-5-10, bese usebenza kuze kube yizikhathi ezinde. Impumelelo ngayinye yakha ukuzethemba nokulawula kwakho.

Ukubuyekezwa kwe-Cochrane kutholwe ukuthi ukuqeqeshwa kwesinye kunganciphisa inani leziqephu zokuvuza uma kuqhathaniswa nokungalashwa. Ubufakazi bubonisa ukuthuthuka kokuthi uchama kaningi kangakanani nokuthi ubamba kangakanani . Uhambo olumbalwa lokugezela kanye nomthamo wesinye esikhulu kusho amathuba ambalwa okuvuza. Lezi zindlela zokuqeqesha isinye zisiza ngokuqondile ezinkingeni zokulawula isinye futhi zikusize umise ukuvuza. Ukungaguquguquki kubaluleke ngaphezu kokuphelela. Namathela ohlelweni lwakho, ulandelele ukuqhubeka kwakho, futhi ugubhe ukuwina okuncane endleleni.

I-Pelvic Floor Exercises ukuze Ulawule Kangcono

Imisipha yakho ye-pelvic floor isebenza njenge-hammock. Zisuka ku-pubic bone ziye emsileni wakho. Le misipha ibambe isinye, amathumbu, nesibeletho sakho. Lapho ziba buthaka, ulahlekelwa ukuzilawula. Ukuzivocavoca kwe-Pelvic floor kwakha lokho kusekela. Benza imisipha ibe namandla evimba umchamo nendle ukuthi ingavuzi. Lezi zivivinyo zisiza kokubili ukulawula umchamo kanye namathumbu ngesikhathi esisodwa. Ungazenza noma kuphi, nganoma yisiphi isikhathi, futhi akekho ozokwazi. Okubalulekile wukwenza kahle futhi uhlale nakho. Imiphumela ithatha isikhathi, kodwa inkokhelo ikufanele.

Ungayithola Kanjani Imisipha Yakho Ye-Pelvic Floor

Ngaphambi kokwenza i-pelvic floor yakho ibe namandla, kufanele uyithole. Abantu abaningi basebenzisa imisipha engalungile ngaphandle kokwazi. Kunalokho bacindezela isisu, amathanga, noma izinqe. Lelo phutha liholela ekukhungathekeni futhi akukho miphumela. Sebenzisa enye yalezi zindlela ezifakazelwe ukuze uthole imisipha efanele.

Ungaphinda uzame amaqhinga alula okubona ngeso lengqondo. Cindezela imisipha emunweni womhloli bese ukhuphuka uphinde ungene. Cabanga ngokumisa igesi ngokuqinisa imisipha ezungeze ididi lakho. Kufanele uzwe umuzwa wokuvala nokuphakamisa ngaphandle kokuqinisa imilenze noma izinqe. Kwabesilisa cabangani niwuhambisa phansi umthondo unganyakazi lutho. Kwabesifazane, yizwa imomozi kanye ne-rectum ikhuphuka futhi ingena. Enye indlela ukumisa umchamo phakathi nokugeleza imizuzwana engu-1–2 endlini yangasese. Lokhu 'stop-test' kuthola imisipha ezungeze iphaseji elingaphambili. Yisebenzise kuphela ukuthola imisipha, hhayi njengokuzivocavoca okuvamile. Ungase futhi ucabange ukuyeka umchamo futhi ubambe igesi ngesikhathi esifanayo. Khululeka amathanga, izinqe, nesisu. Cindezela uzungeze iphaseji elingaphambili, ncela ubheke phezulu, bese ucindezela eduze kwephaseji elingemuva. Abesifazane bangacabanga becindezela i-tampon phezulu esithweni sangasese.

Abaqalayo abaningi benza amaphutha avamile. Bakhama izisu zabo noma ama-glutes esikhundleni se-pelvic floor. Bagoba umhlane wabo ongezansi ngesikhathi sokuzivocavoca. Babamba umoya, okuphakamisa ukucindezela kwesisu futhi kucindezele phansi i-pelvic. Bakwenza ngokweqile ngokubamba ukufinyela isikhathi eside noma ukwenza amasethi angaphezu kwamathathu ngosuku. Le misipha emincane idinga ukuphumula. Uma ungaboni shintsho ngemva kweviki, indlela yakho ingase ibe yiphutha. Ezinye izimo, njengobuhlungu be-pelvic, zidinga ukuzivocavoca umzimba esikhundleni sokuqinisa. Uma ungabaza, cela usizo kumelaphi womzimba.

Ukwenza I-Kegel Exercises Ngokufanelekile

Uma usuthole imisipha efanele, ungaqala izivivinyo ze-kegel . Isu libaluleke ngaphezu komzamo. Isimo esingesihle singadala umonakalo omkhulu kunokuhle.

Qiniseka ukuthi esinyeni sakho asinalutho, bese uhlala noma ulale. Qinisa imisipha yakho ye-pelvic floor. Bamba uqinise futhi ubale imizuzwana emi-3 kuya kwemi-5 . Khulula imisipha futhi ubale imizuzwana emi-3 kuya kwemi-5. Phinda izikhathi ezingu-10, izikhathi ezingu-3 ngosuku (ekuseni, ntambama nasebusuku). Phefumula ngokujulile futhi uphumule umzimba wakho lapho wenza lezi zivivinyo. Qinisekisa ukuthi awuqinisi isisu sakho, ithanga, isinqe, noma imisipha yesifuba. Uma usufundile ukuthi uzenza kanjani, ungazilolongi izivivinyo ze-Kegel ngesikhathi esifanayo uchama izikhathi ezingaphezu kwezimbili ngenyanga, njengoba lokhu kungenza buthaka imisipha yakho yaphansi ye-pelvic ngokuhamba kwesikhathi.

Landela le ndlela yesinyathelo ngesinyathelo ukuze uthole ifomu elifanele:

1. Thola imisipha yakho ye-pelvic floor ngokumisa umchamo phakathi noma ucabange ukuthi umisa igesi.

2. Qala ngokuqinisa imisipha ye-pelvic floor yakho imizuzwana emithathu , bese uphumule imizuzwana emithathu. Lokhu kubalwa njenge-kegel eyodwa.

3. Phinda lokhu izikhathi ezingu-10 ukuze uqedele isethi eyodwa. Uma u-10 unzima kakhulu, nciphisa ube ukuphindaphinda kahlanu uze uthole amandla.

4. Yenza isethi eyodwa ekuseni futhi eyodwa ebusuku.

5. Njengoba uqina, khulisa isikhathi sokubamba futhi uphumule sibe imizuzwana emihlanu lilinye.

6. Khulisa kancane inani lama-kegel isethi ngayinye ibe yi-10 futhi imvamisa ibe amasethi amathathu ngosuku.

7. Gcina ukuphefumula ngokujwayelekile kulo lonke umsebenzi; ungawubambi umoya wakho noma uqinise isisu sakho, ithanga, noma imisipha yezinqe.

Lezi zivivinyo zemisipha ye-pelvic zinikeza imiphumela yangempela. Olunye ucwaningo lwalandelela abesifazane abenza izivivinyo ze-kegel ngemva kokubeletha. Ngesonto lesi-4, kuphela i-10% yeqembu le-kegel elinokuphazamiseka komchamo webanga lokuqala , uma kuqhathaniswa no-13.3% eqenjini elilawulayo. Ngeviki lesi-8, u-3.3% kuphela weqembu le-kegel waba nokungakwazi ukuzithiba komchamo webanga lesibili, uma kuqhathaniswa no-6.7% eqenjini elilawulayo. Akekho noyedwa kunoma yiliphi iqembu owake waba nokungakwazi ukuzibamba kwe-fecal. Iqembu le-kegel liphinde labika ngentuthuko enkulu kwikhwalithi yempilo, okuhlanganisa umsebenzi wendima, ukusebenza komphakathi, kanye nempilo yomhlaba wonke. Bezwa ukukhathala okuncane, isifo sohudo, i-anorexia, nokuqunjelwa uma kuqhathaniswa nesisekelo sabo.

'Ngemisipha yaphansi ye-pelvic enamandla futhi ehlangene kakhudlwana, ungakha ukulawula okungcono nokuzethemba, unciphise ukuphuthuma, futhi wehlise amathuba okuvuza,' kusho uDkt. Fernandez Cuadrado. Ukuzivocavoca kwe-Kegel nakho kuthuthukisa isikhathi nokuxhumana. Bavumela 'ukuminya kwangaphambili' lapho uzwa isifiso sikhuphuka. Leli khono likusiza ukuthi uthuthukise ukulawula isinye ezimeni zomhlaba wangempela.

Imvamisa nobude besikhathi semiphumela emihle

Ukuvumelana kushaya ukuqina. Imisipha yakho ye-pelvic floor mincane. Basabela ekuqeqeshweni okuvamile, okusesilinganisweni kangcono kunezikhathi ezithile eziqinile. Hlela isimiso esimeme ongakwazi ukusigcina nsuku zonke.

• Imisipha ye-pelvic floor yenkontileka imizuzwana engu-3-5 , phumula imizuzwana engu-3-5, phinda izikhathi ezingu-10.

• Khuphuka kancane kancane ube yimizuzwana eyi-10 ukufinyela nokuphumula.

• Khomba izivivinyo ezingama-30-40 nsuku zonke, zisakazwe usuku lonke.

• Faka phakathi ukufiphaza okusheshayo: ukufinyela kwesekhondi elingu-2-3 nokukhishwa.

Yakha izikhathi zakho ngokuhlakanipha. Chitha imizuzu emi-5-10 ngeseshini ngayinye, ngokuphumula okufushane kanye nekhefu lemizuzu emi-2 uma wenza imizuzu eyi-10. Zivocavoce okungenani izinsuku ezi-5 ngeviki, nakuba ukuzijwayeza nsuku zonke kungcono. Ungenza izikhathi ezintathu ngosuku, uhlukaniswe ngokuhlukana ekuseni, emini nakusihlwa. Gwema ukuziqeqesha ngokweqile. Yima lapho uzizwa uphelelwa amandla angu-50%. Lokho kukhathala kubonisa ukuthi imisipha yakho idinga ukuphumula, hhayi umsebenzi owengeziwe.

Ukubekezela kubalulekile. Umtholampilo waseCleveland ubika ukuthi abantu abaningi baqaphela izinguquko ekungakwazini ukuzithiba ngemva kwalokho amasonto ayisithupha kuya kwayisishiyagalombili okuzivocavoca kwe-kegel okungaguquki. I-Rose City Urology ibonisa ukuthi abantu abaningi baqala ukuqaphela izinguquko zangempela phakathi kwamaviki angu-4-6, ngokuzuza okuphawulekayo kwamandla ngemva kwezinyanga ezingu-5-6. Babika izinga lokuthuthuka elingu-70% ezindabeni zokungakwazi ukuzithiba. INational Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) ithi ukulawulwa kwesinye kungase kube ngcono ngemuva Amaviki ama-3 kuye kwayi-6 wokuzijwayeza okungaguquki.

Lezi zivivinyo ze-pelvic floor zibhekana kokubili izinkinga zokulawula isinye kanye nokuvuza kwamathumbu. Baqinisa iqembu lemisipha elifanayo elisekela zombili izinhlelo. Awudingi okokusebenza okukhethekile noma ubulungu bejimu. Ungazenza etafuleni lakho, emotweni, noma ngenkathi ubukele ithelevishini. Ukuzivocavoca kuba umkhuba, futhi umkhuba uba yisixazululo. Namathela isimiso sakho. Landela intuthuko yakho. Gubha ukuthuthukiswa okuncane. Iphansi lakho le-pelvic lizophendula, futhi ukulawula kwakho kuzokhula ngamandla isonto ngalinye.

Amasu Okuziphatha Okunciphisa Ukuvuza

Imikhuba yansuku zonke ilolonga isinye sakho namathumbu ngaphezu kwalokho ongase ucabange. Izinguquko ezincane endleleni yakho zingamisa izingozi ngaphambi kokuthi ziqale. Lawa maqhinga okuziphatha asebenza ngokuzivocavoca kwe-pelvic floor ukuze uqiniseke usuku lonke. Awudingi imishini ekhethekile noma imithi. Udinga nje ukuzijwayeza okuzinzile nokunaka izimpawu zomzimba wakho.

Uhambo Oluhleliwe Lwegumbi Lokugeza kanye Ne-Voiding Kabili

Isinye sakho sifunda kokujwayelekile. Uma ulindele ukuphuthuma, umeme izingozi. Uhambo lokugezela oluhleliwe lwephula lelo phethini. Misa izikhathi eziqondile zokusebenzisa indlu yangasese, ngisho nalapho uzizwa ungenaso isifiso. Qala ngokuvakasha kwangehora futhi kancane wandise isikhathi cishe ngemizuzu eyi-15 ngesikhathi. Uhlelo olujwayelekile lokuqeqesha isinye lisebenzisa idayari yesinye ukuze wenze uhlelo lwakho lomuntu siqu. Ulandela leso simiso ngisho nalapho isifiso sizwakala sincane noma singekho. Le ndlela ibuyisela isinye sakho ukuthi sibambe umchamo omningi futhi inciphisa ukuvuza okungalindelekile.

I-voiding kabili yengeza esinye isendlalelo sokuvikela. Le nqubo ikusiza ukuthi ukhiphe isinye sakho ngokuphelele. Ngemva kokuma kokusakaza kwakho kokuqala, hlala uhlezi futhi unethezekile. Qhubekela phambili kancane bese ulinda imizuzwana engu-20–30. Bese uzama ukuchama futhi ngaphandle kokudonsa kanzima. Lesi sikhala sesibili sisusa umchamo osele obungasala ngemuva. Umchamo osalayo omncane usho amathuba amancane okuvuza okuchichimayo kanye nohambo oluphuthumayo olumbalwa. Zijwayeze ukuvala isikhala kabili ekuseni, ngaphambi kokulala, ngemva kokuphuza uketshezi oluningi, noma noma nini lapho izimpawu ziba zimbi nakakhulu. Ukuzijwayeza okuqinile kunganciphisa imvamisa nokuphuthuma phakathi nezinsuku. Phakathi namasonto, ungase ubone ukulawula okungcono kwesinye kanye nokuncipha kwezifo zomgudu womchamo.

Ukulawula Ukukhwehlela, Ukuthimula, Nokucindezeleka Okungokomzimba

Ukunyakaza okuzumayo kubamba wonke umuntu engalindele. Ukuthimula noma ukukhwehlela kudala ingcindezi engazelelwe esinyeni sakho. I-Knack maneuver ikunikeza ukuzivikela okuqinile. Le nqubo ihilela ukukhama imisipha yakho yaphansi ye-pelvic ngaphambi nangesikhathi sokukhwehlela noma ukuthimula. Ucwaningo lomtholampilo lubonise imiphumela emangalisayo. Abesifazane abangakhulelwe banciphisa indawo yabo emanzi 43.2 cm² kuya ku-6.9 cm² ekuhlolweni kwethawula lephepha. Abesifazane abakhulelwe basuka ku-14.8 cm² kuze 0.0cm². Kulolo cwaningo, u-76.6% wabesifazane abangakhulelwe banciphise ukuvuza, futhi u-18.8% bakumisa ngokuphelele. Kwabesifazane abakhulelwe, u-79.3% wehlise ukuvuza, futhi u-55.1% wayeka ukuvuza ngokuphelele.

I-Knack maneuver isebenza ngokushesha. Awudingi amasonto okuqeqeshwa ukuze uzuze. Khumbula nje ukuminyanisa ngaphambi kokukhwehlela, ukuthimula, ukuhleka, noma ukuphakamisa into esindayo. Lesi senzo esilula sikunikeza ukuvikeleka okusheshayo ekulahlekelweni komchamo okuhlobene nengcindezi. Zijwayeze phakathi nemisebenzi yansuku zonke ize ibe ngokuzenzakalela.

Amathiphu Enhlanzeko: Ukusula Ngaphambili ukuya Emuva kanye nokusebenzisa ama-Bidets

Ukuhlanzeka okufanele kuvimbela izifo nokucasuka kwesikhumba. Le mikhuba ibaluleke nakakhulu uma ulawula ukungakwazi ukuzithiba. Njalo sula kusukela ngaphambili ukuya emuva ngemva kokusebenzisa indlu yangasese. Lesi siqondiso sivimbela amagciwane asuka endaweni ye-rectal afike ku-urethra yakho. Lowo mkhuba olula wehlisa kakhulu ingozi yokutheleleka nge-urinary tract infection.

Hlanza isitho sakho sangasese njalo ngensipho ethambile namanzi. Izinsipho ezinokhahlo ziphazamisa ibhalansi yakho ye-pH yemvelo futhi zidale ukucasuka. Sebenzisa izisula ezilinganiswe nge-pH noma izifutho ukuze ugcine i-asidi yemvelo futhi unciphise iphunga. Le mikhiqizo isebenza kahle esikhumbeni esibucayi, kodwa isebenzise ngokusesilinganisweni. Abafaki esikhundleni sokuwasha njalo.

Ukunakekelwa kwesikhumba okumnene kodwa okuphumelelayo kuyisihluthulelo. Ukuchayeka emchameni nasendle kungaholela ezinkingeni ezifana ne-incontinence-associated dermatitis (IAD), ngakho-ke ukugcina isikhumba sihlanzekile futhi sivikelekile kubaluleke kakhulu. Uma ufaka ukunakekelwa kwesikhumba okusondelene njengengxenye yokunakekelwa kwansuku zonke, kusiza ukugcina ukunethezeka, ukuvimbela izifo, futhi kusekela ikhwalithi engcono yempilo iyonke.

Landela inqubo elula enezinyathelo ezine ngemva kokuphuma kwesisu ngakunye. Okokuqala, hlanza isikhumba ngokushesha usebenzisa izihlanzi ezingenansipho, ezingenazo utshwala. Amagwebu angahlanjululwanga futhi asule asuse imfucuza ngaphandle kokoma isikhumba sakho. Okwesibili, phatha isikhumba somile ngobumnene. Gwema ukuhlikihla, okubangela ukulimala kokungqubuzana. Okwesithathu, sebenzisa ukhilimu omanzi ngaphandle kotshwala ukuze ugcine umswakama wesikhumba. Okwesine, vikela indawo ngokhilimu ovimbelayo oqukethe i-zinc oxide. Lokhu kwakha ungqimba oluvikelayo oluvala umswakama futhi luvimbele ukuchacha. Phinda usebenzise ukhilimu ovimbelayo ngemva kwenqubo ngayinye yokuhlanza nokomisa. Le mikhuba yenhlanzeko igcina isikhumba sakho sinempilo futhi sinethezekile ngenkathi usebenza ekuthuthukiseni izinkinga zakho zokulawula esinyeni.

Kufanele Ufune Nini Usizo Lwezokwelapha Ngokungakwazi Ukuzibamba

Izimpawu Okufanele Ubone Udokotela

Ungase uzibuze ukuthi izimpawu zakho zidinga ukunakekelwa udokotela. Impendulo ithi yebo uma bephazamisa usuku lwakho. Okuqhubekayo noma okuba kubi kakhulu ukuvuza komchamo kufanele ngaso sonke isikhathi kubhekwe, ngisho noma ucabanga ukuthi kuyingxenye yokuguga. Izimpawu ezimbalwa eziyisixwayiso zisho ukuthi kufanele uthole umbono wochwepheshe.

• Igazi emchameni wakho lingasho ukutheleleka, ukuvuvukala, noma umdlavuza.

• Ukungakwazi ukukhipha isinye sakho ngokugcwele kuwuphawu lokugcinwa.

• Ubuhlungu besisu sakho esingezansi bungakhomba inkinga yomgudu womchamo.

• Ukuchama izikhathi eziyisishiyagalombili noma ngaphezulu ngosuku kuwuphawu olujwayelekile lwesixwayiso.

• Ubuhlungu noma ukushisa lapho uchama ngokuvamile kubonisa ukuthi unegciwane noma ukuvuvukala.

Ezinye izimpawu ezibalulekile zihlanganisa ukuvuza okuvamisile okungcolisa indlela yakho yansuku zonke. Isifiso sokuchama esingazelelwe, okunzima ukusilawula siwuphawu lwakudala lokungakwazi ukuzithiba. Ukuchama kaningi ebusuku kungaphazamisa ukulala kwakho. Uma unenkinga yokuthulula, hlolwa. Futhi, bona uchwepheshe wezokunakekelwa kwempilo uma unezinhlungu nezimpawu zakho noma ushintsho olungazelelwe endleleni osebenza ngayo. Lezi zimpawu zingase zikhomba isimo esifihliwe esidinga ukwelashwa. Uma izinkinga zokulawula esinyeni ziphazamisa impilo yakho, khumbula ukuthi ukucela usizo kubonisa amandla.

Okufanele Ukulindele Ngesikhathi Sokubonisana

Udokotela wakho uzoqala ngokukhuluma nawe ngomlando wakho wezokwelapha. Bazobuza ukuthi izimpawu zaqala nini, zashintsha kanjani ngokuhamba kwesikhathi, umlando wokukhulelwa, umlando wokuhlinzwa, imithi, nokwelashwa kwangaphambilini. Le nkulumo ibasiza baqonde isimo sakho esithile.

Okulandelayo kuza ukuhlolwa komzimba . Udokotela uzohlola isisu sakho, umhlane kanye nendawo ye-pelvic. Kwabesifazane, ukuhlolwa kwe-pelvic kungase kuhlanganise ukukhwehlela ukuhlola ukuvuza. Udokotela uzophinde ahlole i-prolapse futhi ahlole amandla emisipha ye-pelvic floor. Kwabesilisa, kungase kwenziwe ukuhlolwa kwe-prostate.

Udokotela wakho angase futhi a-ode ukuhlolwa okuningi. Idayari yesinye ilandelela ukuthi uphuzani nokuthi uchama kangakanani okungenani izinsuku ezintathu. Ukuhlolwa kwe-dipstick kuhlola umchamo wakho ukuze kutholakale amagciwane, igazi, noma amaprotheni. Ukuhlolwa komchamo okuyinsalela kulinganisa ukuthi ungakanani umchamo ohlala esinyeni sakho ngemva kokuchama. Lokhu kusiza ukuhlola ukungakwazi ukuzithiba okuchichimayo. Uma kudingeka, ukuhlolwa okwengeziwe okufana ne-cystoscopy noma izifundo ze-urodynamic zingenziwa. Lokhu kuhlola kukala ingcindezi ngesikhathi esinyeni sakho sigcwala futhi siphuma.

Izinketho Zokwelashwa Udokotela Wakho Angase Akuncome

Uhlelo lwakho lokwelapha luncike ohlotsheni kanye nokuthi kubi kangakanani ukungakwazi ukuzithiba. Kunezinketho eziningi ezinhle ezikhona. Udokotela wakho uzosebenza nawe ukuze athole elungile.

• Ngokungakwazi ukuzithiba ngokucindezeleka, i-vaginal pessary ingasiza. Le divayisi ekhiphekayo isekela i-urethra.

• Ukuhlinza i-urethral sling kusebenzisa i-mesh hammock ukusekela i-urethra yokungakwazi ukuzithiba kwengcindezi.

• Ukuhlinzwa ukuze kuphakanyiswe izitho kuzibuyisela endaweni, ngokuvamile ngenxa ye-pelvic organ prolapse.

• Ngokungalawuleki, imithi ingadambisa isinye esisebenza ngokweqile.

• Imithi elwa nokucindezeleka ingasiza ekungakwazini ukuzithiba okuxubile.

• Odokotela bavame ukuhlanganisa imithi yokwelapha yazo zombili izinhlobo zezimpawu lapho iziguli zinokunganqamuki okuxubile.

• Ukuqiniswa kwe-pelvic floor ngokusebenzisa izivivinyo ze-Kegel noma i-electrostimulation kwakha kabusha amandla emisipha.

Lezi zinketho ezingahlaseli zisebenza kahle kubantu abaningi. Udokotela wakho angase futhi aphakamise izinguquko zendlela yokuphila, ukuqeqeshwa, noma amasu okuziphatha. Ingxube efanele yokwelashwa ikunikeza ithuba elingcono kakhulu lokuthola ukulawula futhi. Akudingekile ukuthi wamukele lesi simo njengesihlala njalo. Usizo lukhona, futhi luyasebenza.

Izinketho Zokuphatha: Imikhiqizo Nokwelashwa

Ukukhetha ama-Absorbent Pads kanye nezingubo zangaphansi ezivikelayo

Umkhiqizo omunca kahle ungakusiza uzizwe ukhululekile usuku ngalunye. Udinga ukucabanga ngakho kufanelekile, umsebenzi, kanye nohlobo lomkhiqizo . Khetha usayizi osuselwe okhalweni lwakho nezilinganiso zenyonga. Ileveli yomsebenzi wakho nokuthi ukuvuza kubi kangakanani nakho kubalulekile. Imikhiqizo ehlukene isebenzisa amashadi osayizi ahlukene. Ungase udinge ukuzama okumbalwa ngaphambi kokuthola okulingana kahle kakhulu. Umkhiqizo omuhle kufanele uhlale eduze nomzimba wakho ngaphandle kwezikhala. Lokhu kumisa ukuvuza okuseceleni futhi kukugcina unethezekile.

Bheka imikhiqizo efana nokuthi uvuza kangakanani. Ukuvuza okukhanyayo kudinga ukumunca kancane kunokuvuza okukhulu. Imikhiqizo engcono kakhulu isebenzisa izinto ezimunca kakhulu ukudonsa umswakama esikhumbeni sakho. Aphinde anqande iphunga ukuze uzizwe uqiniseka. U-Chiaus ungumenzi othembekile wekhwalithi ephezulu ama-diaper omdala kanye nama-incontinence pads. Imikhiqizo yabo inamazinga aphezulu okumunca nezinto eziphefumulayo. Ungakhetha phakathi kwezinketho ezilahlwayo nezisebenziseka kabusha. Imikhiqizo elahlwayo kulula ukuyisebenzisa futhi iyashintsha. Imikhiqizo engasetshenziswa kabusha iyawasheka futhi ingcono endaweni ezungezile. Uhlobo ngalunye lusebenzela izidingo ezahlukene. Khetha isitayela esifanelana nempilo yakho kangcono. Umkhiqizo olungile ikuvumela ukuthi uhambe osukwini lwakho ngaphandle kokukhathazeka.

Imithi kanye Nezinqubo Ezihlasela Kancane

Izinketho zokwelapha ezichwepheshile zikhona zombili ukuvuza komchamo namathumbu . Udokotela wakho angase asikisele inqubo esekelwe enkingeni yakho ethile. Ngokungaziphathi kahle kwengcindezi, ukugcwala kwe-urethra kuyisinqumo esivamile. Lokhu kwelashwa kujova ijeli ethambile ezungeze izindonga ze-urethra. Ijeli isiza i-urethra yakho ivale kangcono. Inqubo ithatha kuphela 3-5 imizuzu emtholampilo. Ungabuyela emisebenzini evamile phakathi namahora angu-24. Abesifazane abaningi bazizwa bengcono kakhulu ngemva kwale nqubo. Imiphumela yenzelwe ukuthi ihlale iminyaka eminingi.

Ukuze uthole incontinence, Imijovo ye-Botox enye inketho. Udokotela wakho ujova umuthi odongeni lwesinye ngesikhathi sokuvakashela ehhovisi ngokushesha. Imiphumela ihlala izinyanga ezingu-6-9. Ungase udinge ukuphinda umjovo ngokuhamba kwesikhathi. I-Sacral neuromodulation ingenye inketho yokungakwazi ukuzithiba okuphuthumayo. Umshini omncane uthumela izimpawu ezithambile emithanjeni elawula esinyeni sakho. Uzama isigaba sokuhlola kuqala. Uma kusebenza kahle, udokotela wakho ufaka isigxivizo esihlala njalo. Lezi zinqubo zikunikeza ukulawula okwengeziwe kwezimpawu zakho. Khuluma nodokotela wakho mayelana nokuthi iyiphi inketho ekulungele. Akumele wamukele ukuvuza njengenkinga engapheli.

Ukuhlanganisa Imikhiqizo Esekelayo Ekuphileni Kwansuku zonke

Ukusebenzisa imikhiqizo ye-incontinence akusho ukuthi kufanele uyeke indlela yakho evamile. Imikhiqizo yesimanje yenzelwe isithunzi nokunethezeka. Zibukeka futhi zizwakala njengezingubo zangaphansi ezivamile. Ungawagqoka ngaphansi kwanoma yiziphi izingubo ngaphandle kokuqaphela muntu. Misa isimiso sansuku zonke sokushintsha imikhiqizo. Lokhu kukusiza ukuthi uhlale umusha futhi kwehlisa ingozi yokucasuka kwesikhumba. Sebenzisa insipho ethambile namanzi afudumele isikhathi ngasinye lapho uhlanza indawo. Gcoba isikhumba sakho ngobumnene ngaphambi kokufaka umkhiqizo omusha.

Cabanga ngokusebenzisa izikhwama ezivimba iphunga ukuze zilahlwe ngasese. Lezi zikhwama zibamba iphunga futhi zenza kube lula ukulahla ekhaya noma ekuhambeni. Izembozo zenabukeni eziphefumulayo zinganikeza ukuvikeleka okwengeziwe kokuvuza. Alula futhi anemibala eminingi. Ungagcina isitayela sakho somuntu siqu ngenkathi uzizwa uvikelekile. Thola umkhiqizo omncane ophethe ileveli yakho yokuvuza. Lokhu kukunikeza ubumfihlo nokunethezeka okukhulu. Gcina ukunikezwa okuncane kwemikhiqizo esikhwameni sakho noma emotweni. Ukuzilungiselela kukusiza ukuthi uzizwe uqiniseka noma yikuphi lapho uya khona. Ngemikhiqizo nemikhuba efanele, ungaphila impilo yakho ngaphandle kokukhathazeka.

I-Incontinence ithinta izigidi, kodwa ungayilawula. Izinyathelo ezincane, ezingaguquki zidala ushintsho oluhlala njalo. Qala ngokuzivocavoca phansi kwe-pelvic, ukulungisa ukudla, nokuqeqeshwa kwesinye. zenzo ezintathu zikunikeza ukulawula okukhulu kokuvuza Lezi . Awudingi ukulungisa impilo yakho ngobusuku obubodwa.

Ukufuna usizo lwezokwelapha kubonisa amandla, hhayi ubuthakathaka. Odokotela banikeza ukwelashwa okusebenzayo. Ungalawula impilo yakho yomchamo kanye namathumbu namuhla. Khetha icebiso elilodwa noma amabili kulo mhlahlandlela futhi uwalolonge nsuku zonke. Yakha kusukela lapho njengoba uthola ukuzethemba. Konke ukunqoba okuncane kukusondeza ekukhululekeni ekuzithibeni . Umzimba wakho usabela ekubekezeleni nasekuzilolongeni. Qala manje, futhi uzobona ukuthuthuka phakathi namaviki.

FAQ

Isikhathi Esingakanani Ngaphambi Kokuzivocavoca Kwe-Pelvic Floor Kubonisa Imiphumela?

Abantu abaningi babona ukuthuthuka emavikini ama-4 kuye kwayisi-6 wokuzijwayeza nsuku zonke. Imisipha yakho ye-pelvic floor isebenza njenganoma yimuphi omunye umsipha. Ukuwenza njalo kubaluleke ngaphezu kokuwenza kanzima. Qhubeka wenza izivivinyo zakho zemisipha ye-pelvic nsuku zonke. Uzothola ukulawula okungcono ngokuhamba kwesikhathi.

Ingabe I-Incontinence Ingelashwa Ngokuphelele?

Yebo, abantu abaningi bayalulama ngokuphelele. Umphumela uncike ohlotsheni kanye nembangela yokungakwazi ukuzithiba kwakho. Ukungakwazi ukuzithiba ekucindezelekeni kuvame ukuba ngcono kakhulu ngokuzivocavoca okuthile. Ukukhuthaza ukungakwazi ukuzithiba kuba ngcono ngokuqeqeshwa kwesinye. Ukungakwazi ukuzibamba okuxubile kungase kudinge inhlanganisela yezindlela. Udokotela wakho angakusiza ukuthi uthole indlela efanele.

Uyini Umehluko Phakathi Kwe-Stress kanye Ne-Urge Incontinence?

Ukungakwazi ukuzithiba kwengcindezi kwenzeka lapho umfutho womzimba uphusha umchamo ngaphandle. Ukukhwehlela, ukuthimula, noma ukuphakamisa kungabangela. Ukungakwazi ukuzithiba kusho ukuthi uzizwa unesidingo esinamandla sokuchama. Ungase ungafiki endlini yangasese ngesikhathi. Ukwazi uhlobo lwakho kukusiza ukuthi ukhethe ukwelashwa okufanele.

Ingabe Imikhiqizo Ye-Absorbent Iyabonakala Ngaphansi Kwezingubo?

Imikhiqizo yesimanje yenziwe ukuthi ingabonakali. Zilingana eduze nomzimba wakho futhi zilale phansi ngaphansi kwezingubo. Akekho ozokwazi ukuthi uwagqokile. Khetha umkhiqizo omncane osebenzela ileveli yakho yokuvuza. Uzozizwa uphephile futhi ukhululekile usuku lonke.

Kufanele Ngimbone Nini Udokotela Mayelana Nokuvuza?

Bonana nodokotela uma ukuvuza kuphazamisa impilo yakho yansuku zonke. Igazi emchameni wakho, ubuhlungu, noma inkinga yokukhipha esinyeni sakho kusho ukuthi kufanele uhambe. Izinguquko kungazelelwe izimpawu zakho zidinga ukunakekelwa udokotela. Ukucela usizo kubonisa amandla, hhayi ubuthakathaka. Ukwelashwa kusenesikhathi kunikeza imiphumela engcono.

Ingabe Ukuqeqeshwa Kwesinye Kungasiza Ngempela?

Yebo, ukuqeqeshwa kwesinye kusebenza kahle kubantu abaningi. Ukubuyekezwa kocwaningo kutholwe ukuthi kwehlisa iziqephu zokuvuza uma kuqhathaniswa nokungalashwa. Ufundisa kancane isinye sakho ukubamba umchamo omningi. Ukuya endlini yokugezela ngeshejuli nokufunda ukulinda kusiza ukwakha ukulawula kwakho. Gcina nohlelo amasonto ambalwa.

Ingabe I-Kegel Exercises Iyasiza Ngokuvuza Kwamathumbu Nawo?

Yebo, bayakwenza. Imisipha yakho yaphansi ye-pelvic ibamba kokubili isinye kanye namathumbu. Ukuwenza aqine kuthuthukisa ukulawula kwakho kokubili. Ucwaningo lukhombisa ukuthi u-35-50% wabantu abangakwazi ukuzibamba umchamo nabo bayavuza amathumbu. Ukuzivocavoca kwe-Kegel kulungisa ubuthakathaka bemisipha ehlanganyelwe kahle.

Yimiphi Imikhiqizo I-Chiaus Ayinikezayo Ye-Incontinence?

U-Chiaus wenza amanabukeni abantu abadala , amabhulukwe adonsela phezulu, namaphedi angakwazi ukuzibamba. Imikhiqizo yabo inokumuncwa okuphezulu nezinto eziphefumulayo. Ungakhetha phakathi kwezinketho ezilahlwayo noma ezisebenziseka kabusha. Yonke imikhiqizo idlula ekuhlolweni kwekhwalithi okuqinile. Zenzelwe isithunzi, induduzo, nokuzethemba ekuphileni kwansuku zonke.