Ungalwa Kanjani Nokunqamuka Kokuya Esikhathini

-Delile

• Ungakwelapha kanjani ukungahambi kahle komchamo
• Ungakwenza Kanjani Ukuzivocavoca Kwe-Incontinence
• Ukudla kungasiza kanjani
• Amathiphu okuvimbela ukungavumelani komchamo

Ukungasebenzi komchamo we-Menopausal kuyinkinga ejwayelekile kakhulu yesinye, eyenzeka ngenxa yokwehla kokukhiqizwa kwe-estrogen ngalesi sikhathi. Ngaphezu kwalokho, inqubo yemvelo yokuguga yenza imisipha yamathambo ibe buthakathaka, ivumele ukulahleka komchamo okungazibandakanyi kwenzeke.

Lokhu kulahlekelwa okungazibandakanyi kungaqala ngamanani amancane lapho kwenziwa imizamo enjengokukhuphuka izitebhisi, ukukhwehlela, ukuthimula noma ukuphakamisa isisindo esithile, kepha uma kungenziwa lutho ukuqinisa i-perineum, ukungakwazi ukuzibamba kuzoba kubi kakhulu futhi kuzoba nzima kakhulu ukubamba ipipi, kuyadingeka ukusebenzisa okokumunca, ngakho-ke kubalulekile ukuvimbela ukuqhubeka kokungabambeki. Funda kabanzi mayelana ne-Stress Urinary Incontinence

Ungakwelapha kanjani ukungahambi kahle komchamo

Ukwelashwa kokungasebenzi komchamo kokuya esikhathini kungenziwa ngokushintshwa kwehomoni, okukhonjiswe ngudokotela wezifo zabesifazane, ukuqinisa imisipha ye-perineum noma, ekugcineni, ngokuhlinzwa ukulungisa indawo yesinye.

Ukuzivocavoca kweKegel uma kwenziwa izikhathi ezi-5 ngosuku nakho kuyasiza ukuvimbela nokwelapha ukungavumelani komchamo ekunqamukeni kokuya esikhathini. Ngalokhu, owesifazane kufanele anqume imisipha ye-pelvic, njengokungathi uphazamisa ukugeleza komchamo ngesikhathi sokuchama, bese ubamba imizuzwana emi-3, bese uphumule futhi uphinda lo msebenzi izikhathi eziyishumi.

Ungakwenza Kanjani Ukuzivocavoca Kwe-Incontinence

Ukwenza izivivinyo eziqinisa imisipha yaphansi, enesibopho sokugcina isibeletho nesinye kubekwe kahle futhi isitho sowesifazane siqinile, okokuqala kudingeka ucabange ukuthi uyachama bese uzama ukukhipha imisipha yesitho sangasese sowesifazane, kube sengathi ufuna ukumisa umchamo.

Okufanelekile ukucabanga nje ukuthi kungani kungeluleki ukwenza lokhu kuncipha ngenkathi uchama ngoba umchamo ungabuya, kwandise ubungozi bokutheleleka. Amanye amathiphu angasiza ukukhomba ukuthi lokhu kuncipha kwepherineum kufanele kwenziwe kanjani: Cabanga ukuthi umunca ipea ngesitho sangasese noma ukuthi ubambise okuthile ngaphakathi esithweni sangasese. Ukufaka umunwe wakho esithweni sangasese kungakusiza wazi ukuthi unemisipha efanelekile yini.

Ngesikhathi sokuncipha kwe-perineum, kuyinto ejwayelekile ukuba nokunyakaza okuncane kwaso sonke isifunda esisondelene nezitho zangasese kanye ne-anus kanye nesifunda sesisu. Kodwa-ke, ngokuqeqeshwa kuzokwazi ukuthola imisipha ngaphandle kokunyakaza kwesisu.

Ngemuva kokufunda ukuvumelanisa le misipha, kufanele ugcine ukusikwa ngakunye amasekhondi ama-3, bese uphumule ngokuphelele. Kufanele wenze izingqinamba eziyishumi zilandelana okufanele zigcinwe imizuzwana emi-3 lilinye. Ungakwenza lo msebenzi uhleli, ulele phansi noma umile futhi ngokuprakthiza ungakwenza kaningana phakathi nosuku ngenkathi wenza imisebenzi yakho yansuku zonke.

Ukudla kungasiza kanjani

Ukudla ukudla okwehlisa isisu kungenye yezindlela zokukwazi ukubamba umchamo wakho kangcono, bheka amathiphu avela kusazi sokudla uTatiana Zanin akhonjisiwe kuvidiyo elandelayo:

Amathiphu okuvimbela ukungavumelani komchamo

Amanye amathiphu wokuvimbela ukungahambisani nomchamo wokuya esikhathini ngokuya esikhathini yile:

• Gwema ukuphuza uketshezi oluningi ekugcineni kosuku;
• Ukwenza ukuzivocavoca umzimba UKegel njalo;
• Gwema ukubamba umchamo isikhathi eside;

Elinye icebo elibalulekile ukuzivocavoca umzimba ngaphansi kokuqondiswa ngumqeqeshi womzimba noma we-physiotherapist ngoba kubalulekile ukugcina ukuvinjelwa kwe-perineum ngenkathi wenza umsebenzi womzimba, ikakhulukazi uma wenza imisebenzi yomthelela, njengokugijima, noma ukwenza ukugxuma komzimba, njengoba zingakhuphula ubungozi bokungavumelani nomchamo wokuya esikhathini ngokuya esikhathini.