Amathiphu angu-10 asebenzayo wokuphatha ukungaziphathi kahle ngenkathi ugijima futhi uhamba ngezinyawo

Awuwedwa. Inhlolovo yabagijimi besifazane ithole ukuthi u-20% unenkinga yokungakwazi ukuzibamba umchamo, kanti i-Runners' World ibika ukuthi inani lingafinyelela ku-40%. Ngakho-ke uma uvuza umchamo ngenkathi ugijima noma uhamba ngezinyawo, yima isibindi: lokhu kuvamile, futhi ungakwazi ukukulawula.

Ukungakwazi ukuzithiba ngokucindezeleka kusho ukuthi ingcindezi esinyeni ibangela ukuvuza. Ukushaya kwezinyawo ezinzima, amagquma, nokuzikhandla kuphusha esinyeni esidinga ukwesekwa okwengeziwe. Lokho akubona ubuthakathaka. Ingomakhenika.

Amathiphu ayishumi asebenzayo angakusiza ukuthi ulungiselele, ulungise indlela yakho, ukhethe imikhiqizo efanele, futhi wazi ukuthi ungalufuna nini usizo lochwepheshe. Ungaqhubeka nokugawula amamayela. Nansi indlela.

Okuthathwayo Okubalulekile

• Isikhathi uketshezi lwakho ukuze gwema ukuvuza : phuza kancane, kodwa kancane kancane ngaphambi kokugijima.

• Qinisa imisipha ye-pelvic floor nsuku zonke ngama-Kegels ukuze uthole ukwesekwa okungcono kwesinye.

• Khetha imikhiqizo emuncayo elingana nezinga lakho lokuvuza nobude bomsebenzi.

• Sebenzisa i-Knack: cindezela i-pelvic floor ngaphambi kokuthimula noma ukugijima ukuze uvimbele ukuvuza.

• Bona i-PT yaphansi ye-pelvic noma udokotela uma ukuvuza kuqhubeka noma kuphazamisa impilo yakho.

Kungani Kuvuza Umchamo Lapho Ugijima

I-Stress Incontinence ku-Plain Terms

I-Stress incontinence yomchamo yigama lezokwelapha elithize elula kakhulu. Ingcindezi yakhela esinyeni, bese kuphuma umchamo omncane. Ingcindezi ivela kumthelela nomzamo, hhayi kumlingiswa obuthakathaka noma isimo sengqondo esibi. Imisipha yakho yaphansi ye-pelvic isebenza njengesihlilingi ngaphansi kwesinye. Lapho zilahlekelwa ithoni ethile, leso sihlilingi siyayeka sithwele kanzima.

Le nkinga ivame kakhulu kwabesifazane abakhuthele kunalokho abantu abaningi abakucabangayo. Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta kutholwe ukuthi ama-36% wabasubathi besifazane kuyo yonke imidlalo ehlukene abhekana nokungakwazi ukuzithiba umchamo. Ukuhlaziywa okufanayo kubike ukuthi abasubathi babenengozi ephezulu engu-177% yokungakwazi ukuzibamba uma kuqhathaniswa nabesifazane abahlezi. Omunye umbiko webhulogi mayelana nezokusubatha ezihlangene waphawula ukuthi i-68.5% yabasubathi besifazane abahlangene babika ukungakwazi ukuzithiba komchamo. Ngakho-ke owesifazane oseduze kwakho lapho uqala khona kungenzeka ukuthi ubhekene nento efanayo.

Izingcupho Ezivamile ku-Trail kanye ne-Track

Okunye ukunyakaza kubeka umthwalo omningi ku-pelvic floor kunabanye. Ukugijima ekwehleni kuphezulu ohlwini, ngoba zonke izinyathelo zithumela amandla emilenzeni yakho nasesiqwini sakho. I-Sprinting yenza okufanayo ngesivinini esiphezulu. Ukweqa, ukukhwehlela, kanye nokuthimula yonke ingcindezi ye-spike ekushayeni kwenhliziyo. Ukuhamba ngezinyawo okude kungeza amahora obunzima owakhelwe phezulu, ikakhulukazi ngephakethe elisindayo.

Ungase uqaphele ukuvuza esinyeni ngesikhathi sigijima ekwehleni okunamatshe, noma ukuvuza ngenkathi sigijima endaweni eyisicaba yokugijima. Lezi zimbangela ziyabikezelwa, futhi lezo yizindaba ezinhle. Uma wazi ukuthi yiziphi izikhathi ezibangela ukucindezeleka kokucindezeleka ngesikhathi sokuzivocavoca, ungakwazi ukuhlela eduze kwazo. Amathiphu alandelayo akukhombisa ukuthi kanjani.

Ithiphu 1: Isikhathi Uketshezi Lwakho

Kungani Ngichama Uma Ngigijima?

Ungase uzibuze, kungani ngichama uma ngigijima? Ngokuvamile impendulo ihlala ebhodleleni lakho lamanzi. Uketshezi oluncane kakhulu lwenza umchamo wakho ube mnyama futhi ugxile. Lowo mchamo oqinile ucasula ulwelwesi lwesinye futhi wenze ukuphuthuma kube kubi nakakhulu. Uketshezi oluningi ngaphambi nje kokuba uphume lugcwalisa esinyeni ngokushesha futhi lukhuphule amathuba okuthi isinye sivuza lapho sihamba.

Ukulungisa awukona ukuphuza kancane jikelele. Kuwukuphuza ngobuchule usuku lonke. Khomba cishe amalitha angu-1.5–2 ngosuku, noma cishe ama-ounces angu-40–60, futhi uhlole ukuthi umchamo wakho uhlala uphuzi ngokuphaphathekile ukuze ucace. Gcina i-caffeine isheke ngaphambi kokuzivocavoca, futhi. Ikhofi, i-soda, netiye kungabangela ukuphuthuma futhi kukuthumele ukuzingela indlu yokugezela phakathi nesikhathi sokugijima.

Phuma Kusenesikhathi, Hhayi Ngaphambili

Phakamisa uketshezi lwakho ekuseni nantambama. Bese unciphisa iziphuzo ezinkulu imizuzu engama-30 kuya kwengama-60 ngaphambi kokuthi uqale ukugijima. Lokhu kunikeza umzimba wakho isikhathi sokucubungula uketshezi esikhundleni sokulugcina esinyeni sakho ngaso sonke isikhathi. Umjikelezo ozinzile, olinganiselayo ushaya ibhodlela ku-trailhead.

Uhlelo lusiza ukuqeqesha kabusha esinyeni sakho ukuze sigcwale okuvamile futhi sikhiphe. Nciphisa uketshezi ngemva kuka-6 ntambama ukuze usike uhambo lokugezela ebusuku kanye nokungaziphathi kahle kwasekuseni. Zama le phethini: phuza njalo usuku lonke, cindezela ihora ngaphambi kokuba ugijime, futhi ukhiphe esinyeni sakho ngaphambi kokuba uhambe. Izinguquko ezincane ngesikhathi zingenza ukuchama uma ugijima kancane ekukhathazekeni.

Ithiphu 2: Thulula Isinye Sakho Kuqala

I-Pre-Run kanye Nomjikelezo Wangaphambi Komzila

Yenza indlu yokugezela imise into yokugcina oyenzayo ngaphambi kokuthi uphume ngomnyango. Isinye esigcwele sihlala siphansi futhi sisinda, futhi wonke amagxathu ehlela phansi kuso. Ukuyithulula kuqala kususa lokho kucindezeleka okwengeziwe futhi kwehlisa amathuba akho okuba isinye sivuza lapho sihamba. Kucabange njengengxenye yesheke lakho legiya, eduze nje nokubopha izicathulo zakho nokubamba okhiye bakho.

Ungakwakha lokhu kube umkhuba. Chama ngaphambi kokuba ugijime, ngaso sonke isikhathi, ngisho nalapho uzizwa sengathi ukahle. Ukuma okusheshayo kuthatha imizuzu emibili futhi kukugcinele ukuklwebheka okuphakathi nokugijima. Umthetho ofanayo uyasebenza esihlokweni somzila. Sebenzisa indlu yangasese ngaphambi kokugijima noma ukuhamba ngezinyawo, futhi uqala konke ukuphuma ngesileti esihlanzekile.

Hlela Bathroom Stops

Ngokuhamba ngezinyawo, hlola umzila wakho ngaphambi kokuthi uhambe. Amamephu we-Trail kanye nezinhlelo zokusebenza zokuhamba izintaba ngokuvamile ziqaphela lapho izindlu zangasese nezindlu zangasese ezihlala khona, ngakho-ke zihlole ngenkathi uhlela. Ukwazi izinketho zakho kusenesikhathi kwehlisa ukukhathazeka okungase kubangele ukuphuthuma okungazelelwe. Qala ngemizila emifushane, enakekelwa kahle enezindawo okufinyeleleka kuzo, bese wandisa ububanzi bakho njengoba ukuzethemba kwakho kukhula.

Izigaba zasemuva zidinga uhlelo oluhlukile. Landela imikhuba ye-Leave No Trace futhi uhlale okungenani amafithi angu-200 ukusuka emanzini, emizileni, nasezindaweni zokukhempa lapho udinga ukuya khona. Pakisha nekhithi yokushintsha encane: isikhwama esingangeni manzi esinesipele izingubo zangaphansi ezimuncayo , izinto zokusula ezingenaphunga elimnandi, nesikhwama sezinto ezisetshenzisiwe. Uma ukuvuza kwenzeka, hlala uzolile, shintshanisa ukuze womise izinto endaweni eyimfihlo, bese uphinda uvale ezisetshenzisiwe. Ukuhlela okuhle kugcina ukungazithinti ekunqamuleni uhambo lwakho olufushane.

Ithiphu 3: Qinisa Isitezi Se-Pelvic Yakho

Kegel Basics Wabasaqalayo

Imisipha ye-pelvic floor eqinile inika esinyeni sakho ukwesekwa esikudingayo kuwo wonke amagxathu. AbakwaKegel bakha lokho kusekelwa, futhi bathatha imizuzu kuphela ngosuku. Qala ngokuzilolonga ngesikhathi ulele. Amandla adonsela phansi asebenza ngokumelene nawe uma umile, futhi ukulala phansi kukusiza ukuthi ugxile emisipha efanele.

Nansi indlela eyisisekelo:

1. Cindezela imisipha ye-pelvic floor njengokungathi uzama ukungadlulisi igesi noma ukumisa ukugeleza komchamo.

2. Bamba ukuminya imizuzwana emi-3, bese uphumule imizuzwana emi-5 ukuya kweyi-10.

3. Engeza isekhondi elingu-1 isonto ngalinye uze ukwazi ukubamba imizuzwana engu-10.

4. Phinda izikhathi ezingu-10 ngeseshini ngayinye.

Gcina isisu sakho, imilenze, nezinqe zikhululekile. Ungawathinta ngesandla ukuze uwahlole. Iqhinga lokufunda elilodwa: cabanga umisa ukugeleza komchamo ukuze uthole imisipha, kodwa ungayeki ukugeleza komchamo njalo phakathi nokugeleza, ngoba lokho kunganyusa ingozi yokutheleleka.

Yakha Umjikelezo Wansuku zonke

Ukuvumelana kubaluleke ngaphezu kokuqina. Uhlelo oluhlelekile lukugcina usendleleni:

Ukuqeqeshwa kwe-Pelvic floor kufanela kalula empilweni yansuku zonke. Yenza isethi ngenkathi igedlela libila, elinye ilambu elibomvu, futhi elinye ngaphezulu ngaphambi kokulala. Uma ubuyela ekusebenzeni noma wengeza imayela, yakha kancane. Nikeza imisipha isikhathi sokuzivumelanisa nezimo, futhi uthintane nodokotela uma ungaboni ngcono ngemva kwezinyanga ezingu-3-4. Ngokuzijwayeza okuzinzile, ukungaziphathi kahle kwengcindezi kanye ukuvuza kwesinye isikhathi kuba lula kakhulu ukukulawula.

Ithiphu 4: Phefumula futhi Ubophe Ngensimbi

Xhuma Ukuphefumula Ngezinyawo

Ukuphefumula kwakho kanye nesitezi sakho se-pelvic kusebenza njengeqembu. Uma uhogela umoya, i-diaphragm iyehla futhi i-pelvic floor iyakhululeka. Uma ukhipha umoya, i-diaphragm iyakhululeka futhi imisipha yaphansi ye-pelvic iyafinyela. Lesi sigqi sivumela umzimba wakho ukuthi ulawule ingcindezi ngawo wonke amagxathu.

Ukugijima kwephula leso sigqi lapho ubamba umoya noma ubambe i-abs yakho. I-pelvic floor eqinile, eqeqeshwe kakhulu ayikwazi ukukhululeka futhi iphinde inkontileka kahle. Khona-ke ukushaya konyawo oluqinile kwehlisa ingcindezi, bese kulandela ukuvuza kwesinye. Zama ukupakisha izimbambo zakho phezu kwe-pelvis yakho ngokuncika kancane phambili. Phefulela ujule ku-diaphragm yakho bese uqondanisa isigqi nezinyathelo zakho, njengokuhogela izinyathelo ezimbili kanye nokukhipha umoya ezimbili. Le phethini elula isekela imisipha yakho ye-pelvic floor kulo lonke ukugijima.

I-Knack Ngaphambi Kokugijima Nokukhwehlela

I-Knack 'cindezela ngaphambi kokuthi uthimule'. Ngaphambi nje kokukhwehlela, ukuhleka, ukuthimula, noma ukugijima, phakamisa ngobumnene bese ucindezela i-pelvic yakho phezulu nangaphakathi. Lokhu pre-contraction kuqinisa ukwesekwa kwe-urethra futhi kusiza ukuvimbela ukuvuza komchamo. Miller et al. ithole ukuthi i-Knack ngesikhathi sokukhwehlela okumaphakathi nokujulile inciphisa ukulahleka komchamo ngo-98.2% no-73.3%. Lokho kukhululeka kungabonakala phakathi nesonto, okukhomba ukuqeqeshwa kabusha kwemoto esikhundleni sokukhula kancane kwemisipha.

Zilolonge ekhaya ngaphambi kokuba uthembele kukho:

1. Hlala phansi ukuze uthole ukwesekwa okwengeziwe futhi ucindezele phansi i-pelvic yakho.

2. Khohlela kancane ngemva kokukhama.

3. Ukuqhubekela phambili ekukhwehleleni okukhulu, bese uzijwayeza ukuma.

Qhubeka uphefumula futhi ugweme ukudonsa isisu sakho phakathi noma ukuhlanganisa imilenze yakho. Sebenzisa i-Knack ngaphambi kwanoma yisiphi isikhathi esivame ukukwenza uvuze ngesikhathi sokuzivocavoca. Bese uvumela imisipha iphumule phakathi kwemizamo. Isitezi se-pelvic esingakhulula sisebenza kangcono kunesibanjwe siqine usuku lonke. Ngokuzijwayeza, le brace iba ngokuzenzakalela, futhi ukungakwazi ukuzithiba kuyeka ukuqondisa ukugijima kwakho.

Ithiphu 5: Lungisa Ifomu Lakho Lokugijima

Ukufika Okuthambile, Ukuhamba Okufushane

I-footstrike yakho ithumela amandla aqonde ngqo emilenzeni yakho nasesiqwini sakho. Ukweqa ngokweqile kwenza lawo mandla abe mabi kakhulu. Isinyathelo eside sokuphuma ngaphambili sisebenza njengebhuleki, futhi konke ukufika okunzima kubuza imisipha yakho yaphansi ye-pelvic. Yeqa amanani entengo ehlayo asheshayo. Kulapho-ke ukuwela ngokweqile nokusindayo kunqwabelana khona, futhi izimpawu zokungakwazi ukuzibamba zivame ukubonakala.

Zama izinyathelo ezimfushane, ezisheshayo ngesivinini esifanayo. I-cadence ephakeme kancane iyasiza lapha. Ngisho nokwenyuka kwe-cadence ngo-5–10% kungehlisa amandla okuthinta futhi kwenze kube lula umthwalo ku-pelvic floor yakho. Olunye ucwaningo lwathola ukuhlobana okuphambene phakathi kwe-cadence kanye nokuzulazula okuqondile (r = −0.512, p = .018), okusho ukuthi i-cadence ehamba kancane ilethe ukubhampa okwengeziwe. Yiba mfushane kakhulu, noma kunjalo, bese ugxuma kakhulu, okuphakamisa ingcindezi futhi kungangeza ekuvuzeni kwesinye ngesikhathi sokuzivocavoca. Khomba indawo emaphakathi, futhi uvumele ukugijima okusheshayo kunwebe unyawo lwakho ngokwemvelo. Sebenzisa izikhawu zokuhamba ngezinyawo uma ungakwazi ukubamba ijubane elisheshayo okwamanje.

Gcina ukuqeqeshwa kodwa ulungise: uma ukuvuza kubonakala sekwephuzile ekugijimeni, finyeza ukugijima futhi wakhe kabusha ivolumu kancane kancane; uma ama-lifti asindayo ebangela ukuvuza, yehlisa isisindo kancane bese ukhipha umoya ngengxenye enzima kakhulu ye-rep, wakha ivolumu ngokuqhubekayo.

Qinisa amaHips namaGlutes

Ama-hips akho kanye nama-glute aqinisa i-pelvis ngaso sonke isikhathi. Lapho ibuthakathaka, imisipha yakho ye-pelvic floor ithatha ukuxega bese ikhathala. Yingakho ukuvuza kwesinye isikhathi kuvela ngemuva kwesikhathi. Yakha i-gluteus maximus, i-gluteus medius, ama-hip rotator ajulile, neziqinisi eziyinhloko ezinamabhuloho, ama-deadlifts ase-Romanian anomlenze owodwa, ama-step-ups, ama-clamshell, nokuhamba kwebhendi yangemuva.

Ingabe amabhuloho elele ngomhlane wakho ngamadolo agobile futhi izinyawo flat. Cindezela ama-glutes akho, phakamisa izinqe zakho, ubambe, bese wehlisa. Ngama-clamshell, lala ngohlangothi ubeke izinqe namadolo, gcina izinyawo zakho zihlangene, futhi uphakamise idolo elingaphezulu ngaphandle kokugoqa umhlane wakho ophansi. Yeka ukugijima ngaphambi kokukhathala kwemisipha yakho ye-pelvic kanye nesisu sakho. Ukukhathala yilapho ifomu liyashelela futhi ukuvuza kuqala.

Ithiphu 6: Khetha Imikhiqizo Ye-Absorbent

Izingubo zangaphansi ezibambayo vs. Amaphedi

Womabili amaphedi nezingubo zangaphansi ezimuncayo zinendawo ekhabetheni lakho legiya. Ukukhetha okufanele kuncike ekutheni uvuza kangakanani nokuthi uhamba isikhathi esingakanani. Amaphedi afanele ukuvuza okulula kanye nemizamo emifushane. Izingubo zangaphansi ezibambayo zicwebezela ukuvuza okukhulu nokuphuma isikhathi eside, ngoba zihlala zinjalo futhi zibamba okwengeziwe.

Amazinga okumunca akunikeza indlela elula yokufanisa umkhiqizo nezidingo zakho. Ukuvuza okuncane kufika ku-8 oz., ukuvuza okulula kufika ku-16 oz., ukuvuza okumaphakathi kufika ku-24 oz., kanye nokuvuza okukhulu kufika ku-30 ​​oz. Izingubo zangaphansi ezilahlwayo ezenzelwe ukusetshenziswa kwansuku zonke zivame ukuhlala ebangeni elimaphakathi, kuyilapho izitayela ezimunca kakhulu zifinyelela ukuvikeleka okunzima. Ngokugijima okunomthelela omkhulu, izingubo zangaphansi ezifakiwe ezingakwazi ukuzithiba zihlala endaweni engcono kunephedi. Ngokugijima ibanga elide elidlule imizuzu engu-30, izingubo zangaphansi ezidonsela phezulu zinikeza umthamo kanye nokumuncwa okusheshayo.

I-Chiaus yenza amanabukeni abantu abadala, amabhulukwe adonsela phezulu, namaphedi angaphansi angakwazi ukuzibamba. Wonke umkhiqizo udlula amasheke wekhwalithi aqinile futhi uphethe izitifiketi ezifana ne-FDA, ISO, ne-OEKO-TEX.

I-Fit, Indwangu, ne-Chafing

I-Chafing ibonakala lapho umkhiqizo uba manzi, ulingana kakhulu, ushintshashintsha ngokuhamba, noma uhlale uvuliwe isikhathi eside ngemva kokujuluka. Amathanga angaphakathi, ukugoqa kwesikhumba, kanye nesikhumba esizungeze izimbobo ezinwebekayo zemilenze yizindawo ezishisayo ezivamile. Imikhiqizo ephefumulayo, ethambile, efakwe kahle inciphisa ukuhlikihlwa, nezinto ezisusa umswakama esikhumbeni sakho zikugcina wome.

Amaphiko afanelwe ukubukeka okwesibili. Amaphiko anamathelayo ahlala ebekiwe phakathi nosuku olujwayelekile angaphenduka abe izindawo zokungqubuzana phakathi nokugijima. Bheka imiklamo yokunamathelisa engenamaphiko noma enephrofayili ephansi, kanye nemingcele evikelekile yemilenze nokulingana okuvumelana nezimo okukuvumela ukuthi ugobe futhi ulule. Uma uqhubeka nokugwaza, ukuvuza, noma ukunqwabelana, umkhiqizo wakho ungase ulingane kahle. Isitayela esisebenza ubusuku bonke singase sizizwe sikhulu lapho ugijima, futhi iphedi elilula lingase lingabambeki ngesikhathi sokujima.

Ithiphu 7: Zama I-Pessary noma Usekelo Lwangaphakathi

Iyini I-Pessary

I-pessary iyisisetshenziswa esincane osifaka esithweni sangasese sowesifazane futhi ongasikhipha. Iphakamisa izicubu ezigcina izitho zakho ze-pelvic zisendaweni. Nansi indlela esebenza ngayo:

1. Ufaka ipessary esithweni sangasese.

2. Iphakamisa izicubu zesitho sangasese sowesifazane ezisekela izitho ze-pelvic.

3. Uma isisendaweni, isekela isinye, isibeletho, kanye ne-rectum.

4. Lokhu kusekelwa kwehlisa ukucindezela okuvela esithweni sangasese futhi kunciphisa ukuvuza komchamo.

5. Lapho izitho zihlala endaweni efanele, esinyeni sithulula kalula futhi ukuvuza kuyehla.

I-Hodge pessary esekelwe kuthiwa isebenza kahle ukuvimbela ukuvuza ngesikhathi sokuzivocavoca. Idivayisi ehamba phambili iphephile, incane, ishibhile, futhi kulula ukuyifaka futhi uzikhiphe wena. Abanye besifazane basebenzisa i-tampon njengendlela elula yokwesekwa kwangaphakathi ngesikhathi sokuzivocavoca. Akukona ukumiselela idivayisi efakiwe, kodwa inganikeza ukusekela okukhanyayo ngesikhathi esifushane.

Ukukhuluma Nomhlinzeki Nge-Fit

Buza umhlinzeki mayelana nokufaneleka nokunethezeka ngaphambi kokuthi ugqoke noma yikuphi ukusekela kwangaphakathi uma ugijima isikhathi eside noma ugibele intaba. Idivayisi ehlikihla noma ecindezela endaweni engafanele izokwenza uhambo olude lube lusizi. Iziguli eziningi zifaka i-pessary kuphela uma zilindele ukuvuza, njengalapho uzivocavoca. Lokho kwenza kube usizo lwesikhashana oluwusizo ngenkathi wakha amandla e-pelvic floor. Uma izimpawu ziphela, ungayeka ukuyisebenzisa.

Letha uhlu olufushane lwemibuzo ekuvakasheleni kwakho. Buza ukuthi yiluphi uhlobo lwe-prolapse onalo nokuthi yiziphi izimpawu ezingase zibe ngcono. Buza ukuthi kwenzekani uma eyokuqala ingangeni. Buza ukuthi ungayigqoka kuphela ngesikhathi sezingxenye ezinomthelela omkhulu wokugijima noma wokugibela izintaba. Futhi buza ukuthi yimiphi imiphumela emibi okufanele ibangele ucingo. Buka ingcindezi entsha, ukuhlikihla, ukucasuka, ubuhlungu, noma izinguquko ekusebenzeni kwesinye kanye namathumbu. Khuluma nochwepheshe bezempilo ezinqeni ngaphambi kokuhlanganisa i-pessary nengubo yangaphandle yokusekela.

Ithiphu 8: Hlela Imizila Ezungeze Izindlu Zokugeza

Imephu yezindlu zangasese kanye nama-Trailheads

Thola ukuthi zikuphi izindlu zangasese ngaphambi kokuthi uqale ukugijima isikhathi eside noma ugibele intaba. Ukwazi ukuthi akuphi amagumbi okugeza aseduze kakhulu kususa ukukhathazeka okuhlala isikhathi eside kunokuvuza ngokwako. Lokho kukhathazeka ngokuthola indlu yokugezela, nokwesaba ingozi, kungase kuzizwe kubi kakhulu kunesimo. Ukwenza imephu izinketho zakho kusenesikhathi kungenye yezinto ezihlakaniphe kakhulu ongayenza. Ikunikeza ukuthula kwengqondo, izimanga ezimbalwa, kanye nokuzethemba okwengeziwe.

Izinhlelo zokusebenza zokuthola indlu yangasese namathuluzi okuthola indlu yangasese enza lokhu kusheshe. I-Harvard Health isekela izinketho zokudweba imephu ngaphambi kwesikhathi, futhi amasistimu omkhondo amaningi abelana ngezinsiza zawo. Imephu ye-interactive trail ingabonisa imizila, imithombo yokuphuza, izindlu zangasese ezihlanzekile, kanye nokupaka konke ekubukeni okukodwa. Amanye amapaki anikezela ngamamephu e-PDF angaphrinteka noma afinyeleleke ongawasebenzisa ungaxhunyiwe ku-inthanethi. Abanye, njengekhasi le-Alta's Summer Trail Information, benza uhlu lwezihloko ezithize futhi baqaphele ukuthi izimali ze-amenity zikhokhela ukugcinwa kwendawo yokugezela. Zinike imvume yokuma, nawe. Phatha isitobhi ngasinye sokuphumula njengokuwina, hhayi ukubambezeleka.

I-Backcountry Strategies

Emizileni ekude, icebo elenziwe kusenesikhathi lehlisa ukukhathazeka kanye nokuphuthuma okuza nalo. Imikhuba yokuchama ye-Leave No Trace ikucela ukuthi unyathele okungenani amafithi angu-200 ukusuka emithonjeni yamanzi, emizileni, nasezindaweni zokukhempa. Ukuze uthole udoti oqinile, mba imbobo yekati ejulile ngamasentimitha angu-6–8 bese uyigqiba yonke indlela. Phakamisa amaphedi, ama-tampons, nezinto zokusula, ngisho nalawo avundisiwe, ngoba awabhidliki. Ngenhla komugqa wesihlahla, yeqa imbobo yekati bese uphatha isikhwama se-WAG esiphuthumayo esikhundleni salokho.

Yakha ikhithi encane yokulawula ukungakwazi ukuzithiba uma uzivocavoca kude nezinsiza. Isikhwama esingangeni manzi esine Izingubo zangaphansi ezimunca ezinye , izinto zokusula ezingenawo amakha, kanye nesikhwama sezinto ezisetshenzisiwe simboza izimo eziningi. Zijwayeze le mikhuba ekuhambeni okufushane kuqala. Ngaleyo ndlela uyazi ukuthi ungakuphatha kanjani ukuvuza komchamo ngesikhathi sokuzivocavoca ngaphambi kokuhamba ngezinyawo okude kukuhlola. Ukuhlela okuhle kugcina kusebenza futhi kuhamba ngezinyawo ekhalendeni lakho, hhayi ngaphandle kwalo.

Ithiphu 9: Bona i-Pelvic Floor PT

Ukuthi Ukuhlola Kubukeka Kanjani

I-pelvic floor therapist ihlola umzimba wakho wonke, hhayi nje imisipha oyikhamayo. Ukuvakasha kokuqala kuqala ngemibuzo mayelana nemikhuba yakho yokuphuza, ukuthi uyisebenzisa kangaki indlu yokugezela, nanoma ibuphi ubuhlungu phakathi kwezinto ezifana nokusebenzisa i-tampon noma ucansi. Ubelaphi wakho ube esechaza ukuhlolwa kwangaphakathi futhi akunike ifomu lemvume. Ungeza nomphelezeli wakho, usebenzise umphelezeli wasemtholampilo, noma uthi cha ekuhlolweni kwangaphakathi ngokuphelele. Uhlala uphethe sonke isikhathi.

Ngemvume yakho, umelaphi uyakubheka wenza i-kegel, ukhwehlela, futhi uhlehle. Umunwe oyigilavu, ogcotshiwe ube usuhlola amandla emisipha nokuqina njengoba ucindezela. Okulandelayo kuza ukuhlolwa kwamathambo ezinqulwini zakho nangemuva, okuhlanganisa uhla lokunyakaza nokuhlolwa kwemisipha okwenziwa ngesandla. Umelaphi wakho uhamba phezu kwalokho okutholile futhi akhe uhlelo lokunakekela. Lolo hlelo lungase luhlanganise ukunwebeka kwe-hip, ukuqinisa umgogodla kanye ne-hip, ukwelula ngesandla, nama-kegels noma ama-kegel ahlehlayo. Abanye abahlinzeki baphinde ba-oda ukuhlolwa kwe-urodynamic, i-ultrasound, noma imaging ye-MRI ukuze babone ukuthi isinye sakho sibambe kahle kangakanani futhi sikhiphe umchamo.

Ukuzivocavoca kanye ne-Biofeedback

Umelaphi wakho ukhetha izivivinyo ezihambisana nezidingo zakho. Ngokungazithinti kwengcindezi, i-prolapse, noma i-rehab yangemva kokuhlinzwa, kugxilwe ukuqeqeshwa okuphezulu. Lokho kusho ukuthi ukubekezela kubamba ukwakha umthamo wokubamba, ukunika amandla ukuntweza okusheshayo ukuze uqeqeshe impendulo esheshayo, kanye nokufinyela kwezinyathelo ezihambisa ukuminyanisa phezulu naphansi. Ngobuhlungu be-pelvic noma ukuqunjelwa, ukugxila kuphendukela ekuqeqesheni phansi, ngokuqhuma okuthambile nokuphefumula kwe-diaphragmatic ukuze kuphumuze imisipha esebenza kakhulu.

I-Biofeedback isebenza njengethuluzi lokufundisa, hhayi ukwelashwa okusetshenziselwa imisipha yakho. Izinzwa ezincane zihlala nhlangothi zombili ze-anus, ngesethi yesibili esiswini sakho, konke kuxhunywe esikrinini esiveza ukusebenza kwemisipha. Abesifazane abaningi basebenzisa i-abs yabo ngephutha ngesikhathi sokuqeqeshwa kwe-pelvic floor, futhi izinzwa zesisu ziyakubamba lokho. Amagrafu namathoni akusiza ukuthi ufunde ukulawula, futhi nodokotela wakho angakala amandla futhi alandelele izinzuzo phakathi kokuvakasha. Izigaxa zesitho sangasese sowesifazane esisindweni, imishini yokucindezela komoya, nokuzihlola kweminwe kunikeza ezinye izindlela zempendulo. Ucwaningo lusekela umgomo wokubamba wemizuzwana eyi-10 wokulawula izwekazi elingcono, okwenza umthamo wokubamba ube yisilinganiso esiwusizo kakhulu emtholampilo sokuvuza komchamo. Buza ngokudluliselwa uma ukuvuza komchamo ngesikhathi sokuzivocavoca kugcina kuphazamisa ukusebenza kwakho.

Ithiphu 10: Yazi Nini Ukubona Udokotela

Amafulegi Abomvu Agunyaza Ukuvakashelwa

Ukuvuza okuningi kungasingathwa ngala macebiso angenhla. Kodwa ezinye izimpawu zisho ukuthi kufanele wenze i-aphoyintimenti maduze. Qaphela ubuhlungu lapho uchama, igazi emchameni wakho, noma ushintsho kungazelelwe emikhubeni yakho yesinye. Ukuvuza okuqala ebusuku, noma okwenzeka ngaphandle komthelela noma umzamo, nakho kufanele kubhekisiswe.

Naka ukuthi ukungakwazi ukuzibamba kuthinta kangakanani usuku lwakho. Uma ukuvuza kukugcina ungekho endleleni, kuphazamisa ukusebenza kwakho, noma kukwenza ugweme izinhlelo zokuxhumana nabantu, lokho kuyisizathu esanele sokuthola usizo. Awudingi ukulinda kuze kube yilapho izinto ziba zimbi kakhulu. Udokotela angakwazi ukukhipha ukutheleleka nezinye izimbangela, bese akukhomba esinyathelweni esilandelayo esifanele.

Izinketho Zokwelashwa Ongabuza Ngazo

Unezinketho eziningi kunalokho abantu abaningi abakuqaphelayo. Buza ngokuqeqeshwa kwemisipha ye-pelvic floor egadiwe kuqala, njengoba imihlahlandlela ikuncoma njengokunakekelwa komugqa wokuqala. I-pessary enye insiza okufanele ihlolwe ngaphambi kokuhlinzwa, futhi ifanele abantu abangakwazi noma abangathandi ukungazivocavoca phansi kwe-pelvic.

Uma ukunakekelwa okuvamile kusilela, buza ukuthi yini ukuhlinzwa okungase kuhlanganise. I-mid-urethral sling iyindlela evamile yokuhlinzwa lapho izinyathelo zokulondoloza zingaphumeleli, ngokomhlahlandlela we-AUA/SUFU ka-2017. Okunye okukhethwa kukho kufaka i-autologous fascial sling, i-urinary sphincter yokwenziwa yokuntuleka kwe-sphincter yangaphakathi, kanye nama-bulking agents. I-Duloxetine ingase inikezwe kwabesifazane abenqaba ukuhlinzwa, nakuba imiphumela emibi inciphisa ukusetshenziswa kwayo. Letha imibuzo yakho futhi uvumele umhlinzeki wakho aqondise isinqumo. Ukukhululeka ekucindezelekeni kokungakwazi ukuzibamba komchamo kuvame ukufinyeleleka, futhi ukuvuza komchamo phakathi nokuzivocavoca akudingekile ukuba kube yinto evamile yakho unomphela.

Ukuvuza komchamo lapho ugijima noma uhamba ngezinyawo kuvamile, futhi kuyalawuleka. Akusona neze isizathu sokuyeka. Qala ngoshintsho olulodwa noma ezimbili, njengokuqeqeshwa kwe-pelvic floor kanye nomkhiqizo ofanelana nezidingo zakho. Izinyathelo ezincane zikhula ngokushesha.

Imisipha yakho yaphansi ye-pelvic ikhula ngamandla ngokuzijwayeza nsuku zonke. Imikhiqizo ye-Absorbent ikugcina ukhululekile emizamweni emide. Ndawonye, ​​akusiza ukuthi uyeke ukuvuza ngenkathi ugijima futhi ubuyele emikhondweni oyithandayo.

Akudingeki ukuba ukuthole lokhu uwedwa. Usizo lochwepheshe luyatholakala, futhi luyasebenza. I-Incontinence ayitholi izwi lokugcina. Faka intambo, hlala usebenza, futhi uqhubeke uya phambili.

FAQ

Ingabe kujwayelekile ukuvuza umchamo ngenkathi usebenza?

Yebo, futhi nihamba kahle. Ucwaningo lubonisa ukuthi cishe oyedwa kwabathathu umsubathi wesifazane ubhekana nokungakwazi ukuzithiba komchamo. Ukushaya kwezinyawo ezinzima futhi umzamo ucindezela phansi esinyeni sakho. Imisipha yakho yaphansi ye-pelvic isebenza njenge-sling. Lapho leso sihlilingi silahlekelwa ithoni, umchamo omncane uyaphuma. Lokhu kuwumakhenikha, akubona ubuthakathaka.

Ingabe kufanele ngiyeke ukugijima kuze kuphele ukuvuza?

Cha. Ungaqhubeka nokuqeqeshwa ngenkathi ulungisa inkinga. Fushanisa ukugijima kwakho futhi wakhe kabusha ivolomu kancane uma ukuvuza kuvela sekwephuzile ekuzilolongeni. Engeza ukuqeqeshwa kwe-pelvic floor kanye nomkhiqizo ohambisana nezidingo zakho. Ukuyeka akuyona impendulo. Ukulungisa kuyinto.

Ukuqeqeshwa kwe-pelvic floor kuthatha isikhathi esingakanani ukusebenza?

Zinike isikhathi futhi uhlale ungaguquguquki. Izilingo eziyimpumelelo ziqhube umkhuba wansuku zonke okungenani amaviki ayi-15 kuya kwangu-20. I-Knack ingaletha impumuzo phakathi nesonto, njengoba iqeqesha i-reflex esheshayo. Amandla emisipha angempela akha phakathi nezinyanga. Khuluma nodokotela uma ungaboni shintsho ngemva kwezinyanga ezi-3 kuya kwezi-4.

Imuphi umkhiqizo omuncayo osebenza kangcono ekuhambeni okude?

Qondanisa umkhiqizo nezinga lakho lokuvuza kanye nobude bokuphuma. Amaphedi afanele ukuvuza okulula kanye nemizamo emifushane. Izingubo zangaphansi ezidonsayo ezidonsayo zibamba ngaphezulu futhi zihlala zigqoke izinsuku ezinde. I-Chiaus yenza amanabukeni abantu abadala , amabhulukwe adonsela phezulu, namaphedi angaphansi angakwazi ukuzithiba, konke kusekelwe ukuhlola okuqinile kwekhwalithi kanye nezitifiketi ezifana ne-FDA, ISO, ne-OEKO-TEX.

Kufanele ngishayele nini udokotela mayelana nokuvuza?

Shayela ngokushesha uma ubona ubuhlungu lapho uchama, igazi emchamweni wakho, noma ushintsho kungazelelwe emikhubeni yesinye. Ukuvuza okwenzeka ngaphandle komzamo nakho kufanele kubhekwe. Kanjalo nokungakwazi ukuzibamba okukugcina ungekho emzileni noma ezinhlelweni zokuxhumana. Awudingi ukulinda.