Izinqumo Ezi-4 Zezempilo Ezibalulekile Ngempela

-Delile

• Buyekeza kwe-

Cishe usuyibambe ngekhanda i-mantra ukuze ugcine umzimba wakho uqinile futhi unempilo: Yidla ukudla okunomsoco futhi unamathele ohlelweni lokuzivocavoca olujwayelekile. Kepha lezo akuzona ukuphela kokuhamba okuhlakaniphile ongakwenza ukuqinisekisa impilo ende, emnandi. Ukukusiza ukukuqondisa, sigxile ekukhetheni okune okubaluleke kakhulu wonke umuntu wesifazane okudingeka akwenze ngokuhlakanipha, kanye nezinqumo ezine ezincane ezingaba nomthelela omkhulu empilweni yakho.

1. Ukukhetha udokotela

Lalela izwi lomlomo. Ukuhlonishwa kodokotela-okuhle noma okubi-kuvame ukuphela, ngakho-ke uma umngani noma osebenza naye ebuza ngodokotela wakhe wezifo zabesifazane, cabanga lokho njengesincomo esibalulekile. Uma usucele igama likadokotela omuhle, qiniseka ukuthi uyingxenye yohlelo lwakho lomshwalense wezempilo. (Izinhlelo eziningi zenza kube lula ukusesha ngegama likadokotela kumaWebhusayithi abo, kepha njalo ulandele ucingo oluya ehhovisi likadokotela ukuze uqiniseke ukuthi usengumhlinzeki, ngoba odokotela bahamba baphinde bajoyine amapulani kaningi.)

Qiniseka ukuthi ziqinisekisiwe ngebhodi. Ukuqinisekiswa kweBhodi kuqinisekisa ukuthi udokotela uqede ukuqeqeshwa endaweni ekhethekile futhi uphase ukuhlolwa okuhlola ulwazi lwakhe emkhakheni othile. Futhi, odokotela abaqinisekiswe ngamabhodi kufanele baphinde baqiniswe njalo eminyakeni eyisithupha kuya kweyishumi, ngokuya ngobungcweti babo, ukuqinisekisa ukuthi ulwazi lwabo luhlala lusesikhathini. Ukuze uthole ukuthi ingabe udokotela wakho ugunyazwe yibhodi, xhumana ne-American Board of Medical Specialties kokuthi (866) ASK-ABMS noma useshe ku-abms.org.

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Shayela ihhovisi likadokotela. Naka indlela abasebenzi behhovisi abakuphatha ngayo; ingasikhanyisela ngesitayela sokwenza konke. Uma uvame ukubambeka imizuzu ngesikhathi lapho ufona, ngokwesibonelo, ungaba nesikhathi esinzima ukufinyelela kudokotela lapho unesimo esiphuthumayo. Uma ukhuluma nomuntu owamukela izivakashi, buza ukuthi iziguli zivame ukulinda yini; uma kunjalo, buza mayelana nesikhathi sokulinda esimaphakathi. Ngaphambi kokuthi uye emsebenzini wakho, shayela ihhovisi likadokotela ukuze uqiniseke ukuthi basebenza ngesikhathi esifanele.

Hlangana ubuso nobuso. Uma kungenzeka, hlela ukubonisana kwamahhala nanoma yimuphi udokotela omusha. Ubudlelwano phakathi kwesiguli nodokotela bobomuntu siqu kakhulu, ngakho-ke lona kufanele kube umuntu ozwa sengathi ungakhuluma naye futhi umethembe. Futhi kholwa yimvelo yakho-uma ungatholi i-vibe enhle kudokotela, qhubeka usesho lwakho bese uthola enye.

Kwazise udokotela ukuthi uyena yedwa. Abanye besifazane babona kuphela udokotela wezifo zabesifazane kanye noma kabili ngonyaka hhayi udokotela wokunakekelwa okuyisisekelo. Kodwa uma ungazi ku-gyno yakho, kungenzeka ukuthi awukutholi ukuhlola okubalulekile-njengokuhlolwa kwegazi kwe-cholesterol nokufundwa komfutho wegazi-okudingayo.

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2. Ukukhetha izinto zokuvimbela inzalo

Enza umsebenzi wakho wasekhaya. Iningi labesifazane lichitha isikhathi esiningi lihlela iholidi lesonto elilodwa kunokukhetha ukuthi iyiphi indlela yokuvimbela inzalo abazothembela kuyo. Izindaba ezimnandi ukuthi kunezinketho eziningi kunangaphambili, kepha abesifazane banomthwalo wokuzifundisa ngezinketho zabo. Phenya ngezinye zezinto ezintsha zokuvimbela inzalo emakethe ngokuqala esizeni se-Association of Reproductive Health Professionals ku-arhp.org, noma vakashela i-Planned Parenthood's ku-plannedparenthood.org.

Hlola izidingo zakho. Ukusiza ukunciphisa ukukhetha, zibuze le mibuzo elandelayo: Ingabe uyafuna into yokuvimbela inzalo ekwazi ukuhlehliswa (isb., indlela yokuvimbela inzalo efana ne-diaphragm, noma indlela yamahomoni, njengephilisi noma i-Depo-Provera) ukuze uthole abantwana ikusasa, noma elihlala njalo (njenge-Essure, lapho kufakwa khona into eguquguqukayo, ebunjiwe entwasahlobo kufayiphu ngayinye yokuvikela inzalo) uma usuqedile ukuba nezingane noma ungafuni lutho? Ngabe nawe udinga ukuvikelwa ezifweni zocansi? (Impendulo inguyebo uma ungekho ebudlelwaneni bokuthandana nomuntu oyedwa.) Uma kunjalo, cabanga ngamakhondomu. I-diaphragm namakhondomu kuyisinqumo esihle uma ufuna izindlela ezingasetshenziswa ngaphambi kocansi. (Iphilisi liwuhlobo oluthembeke kakhulu lokuvimbela inzalo, kodwa kufanele libe segazini lakho isikhathi eside ngaphambi kokuba uye ocansini.) Ingabe uthambekele ekungenweni izifo zomgudu womchamo (UTI)? Uma kunjalo, ama-diaphragm, angakhuphula ingozi ye-UTI, angase angabi ngcono kuwe.

Sebenzisa okukhethayo. Ukwehluleka okukhulu kokuvimbela inzalo ukwehluleka ukusebenzisa ukuvimbela inzalo. Kungakhathaliseki ukuthi yinhle kangakanani indlela, ayisebenzi uma lisekhabetheni.

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3. Ukukhetha ukwenza ukulala kube yinto eza kuqala

Zazi izingozi zokulala. Abanye abantu babheka ukulala njengokumosha isikhathi, futhi lokho kusho ukuthi buyasebenziseka. Kodwa ukweqa ubuthongo (iningi lethu lidinga phakathi kwamahora ayisikhombisa nesishiyagalolunye ngobusuku) kwenza umonakalo omkhulu kunokumane kukwenze ube nenkungu. Ucwaningo olukhulayo lubonisa ukuxhumana phakathi kokungalali ngokwanele kanye nengozi eyengeziwe yezimo eziningi zempilo, ezifana nesifo sikashukela sohlobo 2, umfutho wegazi ophakeme kanye nokukhuluphala ngokweqile. Ngokusho kweNational Sleep Foundation, ucwaningo lukhombisa ukuxhumana phakathi kokungalali namazinga aphansi e-hormone leptin, elawula imetabolism yama-carbohydrate. Lapho i-leptin iphansi, umzimba ufisa ama-carbs, ama-carbs namanye ama-carbs.

Ngaphezu kwalokho, ukungawatholi ama-z anele kungase kunciphise amasosha akho omzimba, kubeke engcupheni enkulu yomkhuhlane, umkhuhlane kanye nezifo. Futhi ukushayela ungalali kunciphisa isikhathi sakho sokuphendula futhi kukhulisa ingcuphe yezingozi.

Prakthiza imikhuba emihle yokulala. Ukubamba ukulala okungcono ebusuku: Yehlisa i-caffeine kungakapheli amahora ayisithupha ngaphambi kokulala, futhi uma ubhema, yeka, ngoba i-caffeine ne-nicotine kuyizikhuthazi ezingakhubaza ukuphumula kwakho. Ngena embhedeni kuphela ukuze ulale-hhayi ukulinganisela incwadi yakho yokuhlola, ukubukela ithelevishini noma ukudla. Uma ungaqali ukukhukhuleka kungakapheli imizuzu eyi-15, shiya umbhede wakho bese wenza okuthile okuphumuzayo, njengokufunda noma ukulalela umculo (inqobo nje uma kungavuseleli). Susa onke amawashi-ikakhulukazi akhanyayo edijithali kude nawe; ukubala amahora ngaphambi kokuthi uvuke kuzokwengeza ekukhathazekeni kwakho. Futhi uma ucindezelekile ngokuthile noma ukhathazekile uzokhohlwa into ohlwini lwakho lwezinto okufanele uzenze, bhala phansi imicabango yakho encwadini ukuze ungakhanyisi ngayo.

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4. Ukukhetha izivivinyo ezifanele

I-Pap smears nokuhlolwa kwe-HPV. Ukuhlolwa kwe-Pap kungathola izinguquko zamangqamuzana emlonyeni wesibeletho okungenzeka zibe nomdlavuza, futhi uma lawo maseli ekhishwa noma ebhujiswa, kuzovimbela ukuqhubekela kwawo kumdlavuza. Uma imiphumela yakho ye-Pap ibuya ingajwayelekile, kufanele uphinde uhlolwe noma wenze ukuhlolwa kwe-DNA okuthola ubukhona bezinhlobo eziyi-13 ze-human papillomavirus (HPV) yocansi. Khumbula ukuthi noma ngabe unayo i-HPV, amathuba akho okuba nomdlavuza womlomo wesibeletho angaphansi kwephesenti elilodwa. Ezimweni eziningi, ukutheleleka nge-HPV kuyazicacela, ikakhulukazi kwabesifazane abasebasha.

Futhi qaphela imihlahlandlela emisha ye-Pap smear: Uma uneminyaka engama-30 noma ngaphezulu futhi usunePap smear evamile iminyaka emithathu ilandelana, buza udokotela wakho ukuthi ungakwazi yini ukuhlolwa njalo eminyakeni emibili noma emithathu. Lokhu kuphephile ngoba umdlavuza womlomo wesibeletho ukhula kancane, kusho abakwaSaslow. Uma ungaphansi kweminyaka engama-30, noma kunjalo, thola iPap njalo ngonyaka. Kanye ne-Pap ngayinye, futhi unenketho yokuthola ukuhlolwa kwe-HPV DNA.

Kusabalulekile ukuthi bonke abesifazane babone udokotela wezifo zabesifazane minyaka yonke ukunakekelwa kokuvikela, okungabandakanya izivivinyo zamabele nezomgogodla nokuhlolwa.

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Ukuhlolwa kwezifo ezithathelwana ngocansi. Bonke abesifazane abangaphansi kweminyaka engama-25 kufanele bahlolwe minyaka yonke nge-chlamydia-one of the STDs evame kakhulu-okuthi, kumaphesenti angama-75 amacala, angabi nazimpawu, ngokusho kukaMitchell Creinin, MD, umqondisi wokuhlela umndeni e-University of Pittsburgh. Uma ishiywe ingalashwa, i-chlamydia ingaholela ezifweni zokuvuvukala kwe-pelvic, ezingadala ukungabi nenzalo. Uma uye ocansini olungavikelekile futhi/noma ungawazi umlando ophelele wocansi womlingani wakho, khuluma nodokotela wakho wezifo zabesifazane mayelana nokuhlolelwa isipatsholo, i-HIV, ugcunsula, kanye ne-hepatitis B no-C, okungeyona ingxenye yokuhlolwa okuvamile.

Ukuhlolwa kwebele okwenziwa ngesandla. Hlela lolu hlolo olubalulekile lwaminyaka yonke ngemva kokuya esikhathini (amabele azoncipha futhi abe nezigaxa) futhi uqinisekise ukuthi udokotela wakho uhlanganisa yonke indawo, kusho uMarisa Weiss, MD, umongameli kanye nomsunguli we-breastcancer.org, inhlangano engenzi nzuzo e-Narberth. , Pa. Udokotela wakho kufanele azwe isifuba ngasinye ngezindawo ezibuhlungu noma ngesigaxa esibonakalayo. "Odokotela kufanele futhi bezwe i-lymph node esifundeni ngaphansi kwe-collarbone nakuwo womabili amakhwapha," kusho u-Weiss. "Umdlavuza omningi uvame ukuvela engxenyeni engaphezulu engaphezulu yesifuba efinyelela ekhwapheni, kungenzeka kakhulu ngenxa yezicubu zezindlala ezikuleso sifunda."

Ngaphezu kwalokho, udokotela wakho kufanele ahlole ukufiphala kwesikhumba okubonakala njenge-orange-peel, ingono esanda kubuyela ngaphakathi, ukuphuma kwegazi namabele angalingani (uma umuntu ekhule ngokuzumayo okukhulu kakhulu, kungakhombisa ukutheleleka noma umdlavuza ongaba khona) . Uma udokotela wakho ephuthelwa indawo, ungabi namahloni ngokumcela ukuthi ahambe ngaleyo ndawo.

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Ukuhlolwa kwe-cholesterol. Uqwembe olwakhiwe ezitsheni ezithwala igazi luye ezicutshini luqala ngasekupheleni kweminyaka yobusha nasebusheni. Eqinisweni, ukukala izinga le-cholesterol yakho uma uneminyaka engu-22 ubudala kubikezela ingozi yokuhlaselwa yinhliziyo eminyakeni engama-30-40 ezayo, ngokusho kweNational Heart, Lung, and Blood Institute. Futhi uma i-cholesterol yakho itholakala iphakeme emngceleni (200-239 mg/deciliter) noma iphezulu (240 mg/deciliter noma ngaphezulu), uba nesikhathi sokushintsha indlela yokuphila, njengokudla okunempilo nokuzivocavoca njalo, ithuba elingcono lokuvimbela isifo senhliziyo kamuva empilweni.

Isifo sikashukela. Uma uneminyaka engaphansi kwengu-45 ubudala futhi okungenani unengcuphe eyodwa yesifo sikashukela, njengokukhuluphala ngokweqile noma ukukhuluphala noma ukuba nomzali noma ingane yakini enaleso simo, cela udokotela wakho ukuhlolwa kweglucose egazini. Uma kutholakala ukuthi une-prediabetes (isigaba esisha esichazwa amazinga eglucose egazini ngaphezu kokujwayelekile kodwa angekho phezulu ngokwanele ukuthi angatholakala ukuthi unesifo sikashukela) noma thayipha isifo sikashukela sohlobo 2, ungathuthukisa impilo yakho futhi ulawule ushukela wegazi ngokudla okunempilo futhi ukuvivinya umzimba njalo (kokubili ukuqeqeshwa kwe-cardio nesisindo), okuthuthukisa ukuzwela kwakho kwe-insulin; Nokho, kwezinye izimo, imithi iyadingeka.

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