Konke Okufanele Ukwenze Ngonyaka Ngaphambi Kokukhulelwa

-Delile

• Okufanele Ukwenze Ngonyaka Ongaphambi Kokukhulelwa
• Thola ukuhlolwa ngokomzimba.
• Qala ukuphatha izinga lakho lokucindezeleka.
• Bhuka i-aphoyintimenti nodokotela wakho wezifo zabesifazane.
• Siza umlingani wakho ukuthi enze impilo yakhe ibe semgqeni.
• Okufanele Ukwenze Ezinyangeni Eziyisithupha Ngaphambi Kokukhulelwa
• Hlela ukuhlolwa nodokotela wamazinyo wakho.
• Gcina isisindo esinempilo.
• Okufanele Ukwenze Izinyanga Ezintathu Ngaphambi Kokukhulelwa
• Namathela ekudleni okunempilo.
• Cabanga ngaphambi kokuthi uphuze.
• Nciphisa i-caffeine.
• Cabanga ukukhetha ukudla okuphilayo.
• Okufanele Ukwenze Inyanga Eyodwa Ngaphambi Kokukhulelwa
• Qala ukuthatha amavithamini ngaphambi kokubeletha.
• Buyekeza kwe-

Uma usuyivumele ishelele ukuthi uzama ukuqala umkhwekazi wakho umkhaya, ngokushesha uhlaselwa izeluleko ezingacelwanga kanye namathiphu ezempilo okuthi ungalungiselela kanjani umzimba wakho ukukhulelwa futhi ukhulise izingqinamba zakho zokukhulelwa. Noma uzama ukuhlunga lolu lwazi ngokusesha okujulile kwe-Google, usale uzizwa ukhungathekile. Ngakho-ke, ngaphandle kokuya ebhizinisini nomlingani wakho, yini ngempela kubalulekile ukukwenza ngonyaka oholela ekukhulelweni?

"Yenza impilo yakho ize kuqala kulo nyaka," kusho uTracy Gaudet, M.D., umqondisi weDuke Center for Integrative Medicine nombhali we Umzimba, Umphefumulo kanye Nomntwana. "Uzoba nesikhathi sokulalela umzimba wakho futhi ushintshe noma yimiphi imikhuba emibi ngaphambi kokuba ukhulelwe." Ukuze wenze umzimba wakho ube sesimweni esiphundu ukuze uthuthukise amathuba akho okukhulelwa okunempilo, engeza lezi zinsuku ezibalulekile nezinto okufanele uzenze nsuku zonke kumhleli wakho onyakeni ngaphambi kokukhulelwa kahle. (Okuhlobene: Amathuba Wokuthi Uthole Ukushintsha Kokukhulelwa Kuwo Wonke Umjikelezo Wakho)

Okufanele Ukwenze Ngonyaka Ongaphambi Kokukhulelwa

Thola ukuhlolwa ngokomzimba.

Ungase ucabange ukuthi u-ob-gyn wakho kufanele abe ngowokuqala ukuzwa ngezinhlelo zakho zokukhulelwa, kodwa kufanele ubeke isikhathi sokuhlangana nodokotela wakho ukuze uthole ukuthi isimo sakho sezempilo samanje singathinta kanjani ikhono lakho lokukhulelwa nokuthwala umntwana kuze kube sekugcineni. . Bhuka ukuhlolwa ngokomzimba ngonyaka ngaphambi kokukhulelwa futhi uqiniseke ukuthi ukhuluma nodokotela wakho ngawo wonke amamethrikhi alandelayo.

Ukushaya kwegazi: Ngokufanelekile, ukufundwa kwengcindezi yegazi kufanele kube ngaphansi kuka-120/80. Umfutho wegazi ophakeme (120-139 / 80-89) noma umfutho wegazi ophakeme (140/90) kukubeka engcupheni yokuba ne-preeclampsia, isifo sokukhulelwa esine-high-blood pressure esinganciphisa ukugeleza kwegazi siye embungwini futhi sandise nengozi yokuzalwa ngaphambi kwesikhathi; futhi kungakhuphula izingqinamba zakho zokushaywa unhlangothi, isifo senhliziyo, nesifo sezinso. Uma umfutho wegazi wakho uphakeme, yehlisa i-sodium, ukhuphule izinga lakho lokuzivocavoca, noma phuza imithi (eminingi iphephile, ngisho nalapho ukhulelwe). (BTW, izimpawu zakho ze-PMS zingase zikutshela okuthile ngomfutho wegazi lakho.)

Ushukela wegazi: Uma unesifo sikashukela, umlando womndeni walesi sifo, noma izici ezithile zobungozi ezifana nesisindo esengeziwe noma izikhathi ezingejwayelekile, cela ukuhlolwa kwe-hemoglobin A1c — izoveza amazinga akho eswekile esilinganiso ezinyangeni ezintathu ezedlule. "Amazinga aphezulu angasho ukuthi umzimba wakho ukhiqiza i-insulin eyengeziwe, engaphazamisa ukuvuthwa kweqanda futhi iholele ezinkingeni zokukhulelwa," kusho uDaniel Potter, MD, umbhali we Okufanele Ukwenze Uma Ungakhulelwa. Izinga likashukela egazini eliphakeme nalo lenyusa ingozi yesifo sikashukela sokukhulelwa, esithinta amaphesenti angafika kwayi-7 wabesifazane abakhulelwe.

Imithi: Impilo yakho — nokukhulelwa kwakho — kuncike ekwelapheni okusebenzayo kwezimo ezithile ezifana nesifuba somoya, izinkinga zegilo, isifo sikashukela kanye nokudangala. Kodwa ezinye izidakamizwa (kufaka phakathi imishanguzo yezinduna kanye neyokuquleka) zingabeka engcupheni enkulu umbungu okhulayo. Ngesikhathi sokuhlolwa kwakho ngokomzimba, buza udokotela wakho ukuthi ngabe imiyalo yakho ingaxhunyaniswa nezinkinga zokuzalwa nokuthi zikhona yini ezinye izindlela eziphephile ongazithatha.

Ukugoma: Uma uthola isimungumungwane, irubella (isimungumungwane saseJalimane), noma ingxibongo ngenkathi ukhulelwe, usengozini yokuphuphunyelwa yisisu kanye nezinkinga zokuzalwa, ngokusho kwe-American College of Obstetricians and Gynecologists kanye neStanford Children's Health. Iningi labesifazane baseMelika bafakwa umjovo besebancane (noma bangaba nokugomela ingxibongo ngoba babenesifo besengane), kepha eminye yale mithi yokugoma idinga ama-booster shots. (Yebo, kunemithi yokugoma embalwa oyidingayo njengomuntu omdala.)

Qala ukuphatha izinga lakho lokucindezeleka.

Uma ungaphansi kwengcindezi, umzimba wakho upompa i-adrenaline ne-cortisol ukukhulisa amandla akho, ukugxila, nokuzindla kwakho. Kepha amazinga aphezulu okuxineka okungapheli angaholela emjikelezweni wokuya esikhathini ngokungajwayelekile futhi, ngesikhathi sokukhulelwa, angakucindezela ekucindezelekeni kwangaphambi kokubeletha futhi athinte ukukhula kwengqondo kwemithambo, ngokusho kocwaningo olushicilelwe ku Imithi Yezokubelethisa.

Ucwaningo olwenziwe e-University of Michigan luthole ukuthi abesifazane abakhulelwe abanamazinga aphezulu e-cortisol babenamathuba aphindwe kabili okukhulelwa isisu kunabesifazane abanamazinga ajwayelekile. Ngaphezu kwalokho, “ama-hormone okuxineka njenge-cortisol angaphazamisa ukuxhumana phakathi kobuchopho nama-ovari, okuholele ekukhulelweni kweqanda okungajwayelekile nobunzima bokukhulelwa,” u-Anate Aelion Brauer, MD, i-endocrinologist yokuzala kanye noprofesa osizayo we-obstetrics-gynecology e-New York University School of Medicine, phambilini watshelwa uSHAPE. Kepha uma ubona ingcindezi iziveza ngezimpawu zomzimba, yenza izinguquko endleleni ophila ngayo ukuze wehlise amazinga okuxineka manje. Ngonyaka ngaphambi kokukhulelwa, zijwayeze ukulala amahora ayisishiyagalombili ubusuku ngabunye futhi ufune izindlela zokuphumula. “Ngisho nezinto ezincane, njengokuphefumula okujulile noma ukuveza isithombe esizolile, zingenza umehluko,” kusho uDkt. Gaudet. (Zama lawa mafutha abalulekile anciphisa ukucindezeleka ukuze ucindezeleke.)

Bhuka i-aphoyintimenti nodokotela wakho wezifo zabesifazane.

Ngonyaka owandulela ukukhulelwa, vakashela udokotela wakho wezifo zabesifazane ukuze nixoxe ngamathemba akho okukhulelwa nezinhlelo. Qiniseka ukuthi ubuza imibuzo yakho ye-ob-gyn mayelana nekhono lakho lokukhulelwa kanye nezindlela ezingcono kakhulu zokuthuthukisa izinkinga zakho. I-U.S. National Library of Medicine incoma ukubuza udokotela wakho:

• Ngizokwazi nini ukukhulelwa ngesikhathi sokuya esikhathini?
• Ngidinga isikhathi esingakanani ukususa iphilisi ngaphambi kokuba ngikhulelwe? Kuthiwani ngezinye izindlela zokulawula inzalo?
• Kukangaki sidinga ukuya ocansini ukuze sikhulelwe ngempumelelo?
• Ngabe sidinga ukwelulekwa ngezakhi zofuzo?

Kufanele futhi uhlolwe i-Pap smear kanye nokuhlolwa kwe-pelvic, ukuze uhlole umdlavuza futhi ubone noma yiziphi izinkinga ngesitho sakho sangasese sowesifazane, isibeletho, umlomo wesibeletho, kanye nama-ovari ezingadala izinkinga ekukhulelweni kwakho uma ziyekwa zingelashwa, ngokusho kukaMarch of Dimes. “Lokhu kungase kube izimpawu zezinkinga zamahomoni ezingase ziholele ekungabini abantwana,” kusho uDkt Potter. Ungakhohlwa ukucela ukuhlolwa okugcwele kwe-STI, ngoba ama-STI ngesikhathi sokukhulelwa angadala izinkinga ezifana nokubeletha ngaphambi kwesikhathi nokubeletha ngaphambi kwesikhathi, ngokusho kweMayo Clinic. (Okuhlobene: Yini u-Ob-Gyns Afisa Abesifazane Babekwazi Ngokuzala Kwabo)

Siza umlingani wakho ukuthi enze impilo yakhe ibe semgqeni.

Ukuze ukhulelwe, impilo yomlingani wakho ibaluleke kakhulu njengeyakho. Qala ngokubakhuthaza ukuthi bayeke imikhuba yabo emibi: Ukubhema osikilidi kungalimaza ukuhamba kwesidoda nokubalwa kwesidoda ngenkathi ukuphuza utshwala obungaphezu koyedwa ngosuku kungathinta ukukhiqizwa kwesidoda. Ukuze uqinisekise futhi ukuthi isidoda sabo sinempilo futhi siyanyakaza, bacele ukuthi basuke kubhavu oshisayo nama-saunas, okungashisa kakhulu amangqamuzana esidoda futhi kuphazamise kakhulu ukusebenza kwesidoda. Ukulahlekelwa isisindo kungasiza ukwandisa amathuba akho okukhulelwa futhi, njengoba ukwanda okungamakhilogremu angu-20 ngesisindo kungakhuphula ingozi yomlingani wakho yokungabi nabantwana ngamaphesenti angu-10.

Okufanele Ukwenze Ezinyangeni Eziyisithupha Ngaphambi Kokukhulelwa

Hlela ukuhlolwa nodokotela wamazinyo wakho.

Amazinyo akho cishe akuzona izinto eziza kuqala kuwe ngenkathi uzama ukukhulelwa, kodwa impilo yabamhlophe bakho be-pearly ingathinta kakhulu kunokuphefumula kwakho. Cishe amaphesenti angu-50 abantu abadala okungenani abaneminyaka engu-30 ubudala banohlobo oluthile lwesifo sezinsini, ngokusho kweCenters for Disease Control and Prevention (CDC), kodwa "phakathi kwabesifazane abakhulelwe, kusondele kumaphesenti angu-100," kusho uKarla Damus, Ph. ., umcwaningi ophezulu osebenzisana neMarch of Dimes. Izinguquko zeHormonal zenza umlomo ukwemukele kakhulu ukukhula kwamagciwane, kanti ukutheleleka okunzima kwezinsini kungakhipha amabhaktheriya egazini eliya esibelethweni futhi lidale izifo ezingaba nzima ukukhulelwa, yingakho ukuhlolwa kwamazinyo kubaluleke kakhulu ngonyaka ngaphambi kokukhulelwa.

I-American Academy of Periodontology ilinganisela ukuthi abesifazane abanesifo se-periodontal banamathuba aphindwe kasikhombisa okubeletha ingane engaphambi kwesikhathi noma enesisindo esiphansi. "Asazi kahle ukuthi isifo sezinsini siyithinta kanjani imiphumela yokukhulelwa," kusho. Damus. "Kodwa siyazi ukuthi inhlanzeko yomlomo omuhle nokuhlolwa njalo kubalulekile."

Gcina isisindo esinempilo.

Amaphesenti ayishumi nambili azo zonke izimo zokungazali angumphumela wokuthi owesifazane abe nesisindo esincane kakhulu noma kakhulu, ngokusho kwe-American Society of Reproductive Medicine. Kungani? Abesifazane abanamafutha omzimba amancane kakhulu abakwazi ukukhiqiza i-estrogen eyanele, okwenza imijikelezo yokuzala ime, kuyilapho abesifazane abanamafutha omzimba amaningi bekhiqiza i-estrogen eningi kakhulu, engavimbela ama-ovari ekukhipheni amaqanda. Ukufinyelela nokugcina isisindo esinempilo kungakhuphula amathuba akho okukhulelwa futhi kunciphise ngisho nengozi yezinkinga ngesikhathi sokukhulelwa.

Okufanele Ukwenze Izinyanga Ezintathu Ngaphambi Kokukhulelwa

Namathela ekudleni okunempilo.

Qala ukwenza ukukhetha kokudla okunempilo okukhulisa imetabolism yakho futhi kukhulise amazinga akho e-hormone, njengama-carbohydrate ayinkimbinkimbi (njengezithelo, imifino, nezinhlamvu ezigcwele), aqukethe i-fiber ebambezela ukugayeka futhi iqinise amazinga wakho we-glucose. Amaprotheni abuye asize ekwakheni i-placenta enempilo — isitho esisanda kwakhiwa esikhona esibelethweni somuntu okhulelwe kuphela ukuze sinikeze izakhi nomoya-mpilo embungwini — futhi sikhiqize amangqamuzana abomvu egazi, futhi umthombo owodwa omkhulu wamaprotheni, inhlanzi, nawo ucebile ku-omega-3 fatty acids, ezosiza ubuchopho nengane yakho yengane yesikhathi esizayo.

Cabanga ngaphambi kokuthi uphuze.

Uxolo, lawo ma-mimosa e-brunch kungase kudingeke alinde. “Utshwala buphakamisa ingozi yengane yakho yesikhathi esizayo yokukhubazeka ngokomzimba nangokwengqondo, ngakho yeka ukuphuza uma usuzama ukukhulelwa,” kusho uMary Jane Minkin, M.D., uprofesa wezokubelethisa nezifo zabesifazane eYale School of Medicine. Ngaphambi kwalokho, ingilazi yesikhathi esithile akufanele ilimaze ukukhulelwa okugcina, noma-ke noma ezimbili noma ngaphezulu ngosuku kuyindaba ehlukile. Ukuphuza ngokweqile kungakhuphula amazinga akho e-estrogen, angadala imijikelezo yokuya esikhathini ngokungafanele futhi aqede umzimba wakho we-folic acid — isakhi esisiza ukuvimbela ukukhubazeka okukhulu kokuzalwa ebuchosheni nasemgogodleni wengane.

Nciphisa i-caffeine.

Abesifazane abakhulelwe basengozini enkulu yokuphuphunyelwa yizisu uma bona nophathina babo bephuza iziphuzo ezingaphezu kwezimbili ezine-caffeine ngosuku emasontweni andulela ukukhulelwa, ngokocwaningo lwango-2016 olwenziwa abacwaningi beNational Institutes of Health. Noma kunjalo, ukuzala kwabesifazane akubonakali kuthinteka ekudleni i-caffeine engaphansi kwama-milligram angama-200 ngosuku, ngakho-ke cabanga ukuphuza inkomishi yekhofi eyodwa noma ezimbili kuya kwezingu-8 ngosuku, ngokusho kweMayo Clinic. Uma uyi-triple-espresso gal, ungase ufune ukunciphisa manje: Ukuhoxiswa kwe-caffeine kungabangela ubuhlungu bekhanda nesicanucanu, okwenza ukugula kwasekuseni kube kubi nakakhulu.

Cabanga ukukhetha ukudla okuphilayo.

Obunye ubuthi bezemvelo bungahlala ohlelweni lwakho futhi bubeke engozini ingane yakho ekhulayo, kusho uDkt Potter. "Ukuze ugweme izibulala-zinambuzane, thenga ukudla okuphilayo noma uqiniseke ukuthi ugeza izithelo nemifino ngensipho ethambile." Ukuhogela izincibilikisi ezithile, opende, nezihlanzi zasendlini nakho kuye kwabonakala kubangela izinkinga zokubeletha futhi kwandisa ingozi yokuphuphuma kwesisu, ngakho qiniseka ukuthi ikhaya lakho nendawo yakho yokusebenza kunomoya omuhle.

Okufanele Ukwenze Inyanga Eyodwa Ngaphambi Kokukhulelwa

Qala ukuthatha amavithamini ngaphambi kokubeletha.

Kuwo wonke amavithamini owadingayo ukuze ube nokukhulelwa okuphumelelayo, okunempilo, i-folic acid ibaluleke kakhulu. Umsoco ubalulekile ekusizeni ukuvimbela ukukhubazeka kwamathambo e-neural-ukukhubazeka okukhulu kokuzalwa kobuchopho bomntwana nomgogodla. I-CDC incoma ukuthi abesifazane abazama ukukhulelwa badle u-4,000 mcg we-folic acid usuku ngalunye inyanga eyodwa ngaphambi kokukhulelwa kanye nezinyanga ezintathu zokuqala zokukhulelwa.

Kufanele futhi ucabangele ukuthatha isengezo sensimbi ukulungiselela umzimba wakho ukukhulelwa futhi. Ucwaningo luthole ukuthi izingane ezingenayo i-ayoni zikhula kancane futhi zikhombise ukungahambi kahle kobuchopho, kepha ucwaningo lwango-2011 olwenziwe yi-University of Rochester lukhombise ukuthi isikhathi esibucayi sokutholwa ngensimbi siqala emasontweni angaphambi kokukhulelwa bese siqhubeka phakathi ne-trimester yokuqala.

Buyekeza kwe-