Kungenzeka Yini Ukuthola Isitho Sobulili Esikhululekile?

-Delile

• Ukudiliza inganekwane ‘yowesifazane okhululekile’
• Isitho sowesifazane sangasese 'esiqinile' akuyona into enhle
• Isitho sakho sangasese sizoshintsha ngokuhamba kwesikhathi
• Ubudala
• Ukubeletha
• Ungayiqinisa kanjani imisipha yakho yangasese
• Ukuzivocavoca kukaKegel
• Ukuvivinya umzimba kwe-pelvic
• Izigaxa zesitho sangasese sowesifazane
• Ukukhuthaza ugesi we-Neuromuscular (NMES)
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ingabe kunjalo?

Uma kukhulunywa ngesitho sowesifazane sangasese, kunezinganekwane eziningi nemibono eyiphutha. Abanye abantu, ngokwesibonelo, bakholelwa ukuthi ama-vaginas angalahlekelwa ukuqina kwawo futhi akhululeke unomphela. Lokho akulona iqiniso empeleni, noma kunjalo.

Isitho sakho sangasese sinwebeka. Lokhu kusho ukuthi ingazelula ukwamukela izinto ezizayo (cabanga: ipipi noma ithoyizi locansi) noma ukuphuma (cabanga: ingane). Kepha ngeke kuthathe isikhathi eside ukuthi isitho sakho sangasese sabuyela esimeni saso sangaphambilini.

Ubulili bakho bungakhululeka kancane njengoba ukhula noma unezingane, kepha kukonke, imisipha iyanweba futhi ihlehle njengekhodiyoni noma ibhande lenjoloba.

Qhubeka ufunde ukuze ufunde kabanzi mayelana nokuthi le nganekwane ivelaphi, ukuthi isitho sangasese sowesifazane “esiqinile” singaba kanjani uphawu lwesimo esingaphansi, amathiphu okuqinisa iphansi lakho le-pelvic, nokuningi.

Ukudiliza inganekwane ‘yowesifazane okhululekile’

Okokuqala okokuqala: Ayikho into efana nesitho sangasese "esivulekile". Isitho sakho sangasese singashintsha ngokuhamba kwesikhathi ngenxa yobudala nokubeletha, kepha ngeke kulahlekelwe ukunwebeka unomphela.

Inganekwane yowesifazane "okhululekile" ngokomlando isetshenziswe njengendlela yokuhlazisa abesifazane ngempilo yabo yezocansi. Ngemuva kwakho konke, isitho sangasese "esivulekile" asisetshenziselwa ukuchaza umuntu wesifazane ocansini oluningi nomlingani wakhe. Isetshenziselwa ngokuyinhloko ukuchaza owesifazane oye walala nowesilisa ongaphezu koyedwa.

Kodwa iqiniso ukuthi akunandaba ukuthi ulala nobani noma kangaki. Ukungena ngeke kubangele ukuthi isitho sakho sangasese seluleke unomphela.

Isitho sowesifazane sangasese 'esiqinile' akuyona into enhle

Kubalulekile ukwazi ukuthi isitho sangasese sowesifazane "esiqinile" kungaba uphawu lokukhathazeka okuyisisekelo, ikakhulukazi uma uhlangabezana nokungakhululeki ngesikhathi sokungena.

Imisipha yakho yesitho sangasese sowesifazane iyakhululeka ngokwemvelo lapho uvuswa. Uma ungavulelwanga, unentshisekelo, noma ulungele ngokomzimba ukuya ocansini, isitho sakho sangasese ngeke siphumule, sizithambise, futhi sizelule.

Imisipha yangasese eqinile, ke, ingenza ukuhlangana kocansi kube buhlungu noma kungakwazi ukukuqedela. Ukucinana kwesitho sangasese sowesifazane ngokweqile nakho kungaba uphawu lwe-vaginismus. Lesi yisifo esingelapheki somzimba esithinta umuntu oyedwa kwabesifazane abangama-500, ngokusho kweYunivesithi yaseCalifornia, eSanta Barbara.

I-Vaginismus ubuhlungu obenzeka ngaphambi noma ngesikhathi sokungena. Lokhu kungasho ukuya ocansini, ukushelela kutampon, noma ukufaka i-speculum ngesikhathi sokuhlolwa kwe-pelvic.

Uma lokhu kuzwakala kujwayelekile, yenza i-aphoyintimenti ne-OB-GYN yakho. Bangakwazi ukuhlola izimpawu zakho futhi basize ekwenzeni ukuxilongwa. Nge-vaginismus, udokotela wakho angancoma amaKegels nokunye ukuvivinya kwe-pelvic floor, ukwelashwa kwe-vaginal dilator, noma imijovo ye-Botox ukukhulula imisipha.

Isitho sakho sangasese sizoshintsha ngokuhamba kwesikhathi

Zimbili kuphela izinto ezingathinta ukuqina kwesitho sakho sangasese sowesifazane: ubudala nokuzala. Ukuya ocansini njalo - noma ukuntuleka kwalo - ngeke kubangele ukuthi isitho sakho sangasese sakho silahlekelwe yinoma iluphi uhlangothi.

Ngokuhamba kwesikhathi, ukubeletha kanye nobudala kungadala ukukhululeka okuncane, kwemvelo kwesitho sakho sangasese. Abesifazane abathole ngaphezu kwesisodwa isitho sangasese sangasese banamathuba amaningi okuba buthaka imisipha yesitho sangasese sowesifazane. Kodwa-ke, ukuguga kungadala ukuthi isitho sakho sangasese solule kancane, kungakhathalekile ukuthi unazo yini izingane.

Ubudala

Ungaqala ukubona ushintsho kubunono besitho sakho sangasese sowesifazane obuqala kuma-40s akho. Lokho kungenxa yokuthi amazinga akho e-estrogen azoqala ukwehla njengoba ungena esigabeni se-perimenopausal.

Ukulahleka kwe-estrogen kusho ukuthi izicubu zakho zangasese zizoba:

• mncane
• iyoma
• i-asidi encane
• kunwebeka kancane noma kuguquguquke

Lezi zinguquko zingabonakala kakhulu uma usufinyelele ngokuphelele ukunqamuka kokuya esikhathini.

Ukubeletha

Kungokwemvelo ukuthi isitho sakho sangasese sishintshe ngemuva kokubeletha kwesitho sangasese sowesifazane. Ngemuva kwakho konke, izicubu zakho zangasese ziyelula ukuze uvumele ingane yakho idlule emgodini wokuzalwa futhi iphume lapho kungena khona isitho sakho sangasese.

Ngemuva kokuzalwa kwengane yakho, ungaqaphela ukuthi isitho sakho sangasese sizwakala sikhululeke kancane kunesimo saso esijwayelekile. Lokho kuvamile ngokuphelele. Isitho sakho sowesifazane sangasese kufanele siqale ukubuyela emuva ezinsukwini ezimbalwa ngemuva kokubeletha, yize kungenzeka singabuyeli esimeni saso sokuqala ngokuphelele.

Uma uke wabeletha kaningi, imisipha yakho yesitho sangasese sowesifazane kungenzeka ilahlekelwe ukunwebeka okuncane. Uma ungaphatheki kahle ngalokhu, kukhona izivivinyo ongazenza ukuqinisa imisipha yakho yangaphansi yangasese ngaphambi, ngesikhathi, nangemva kokukhulelwa.

Ungayiqinisa kanjani imisipha yakho yangasese

Ukuzivocavoca kwe-pelvic kuyindlela enhle yokuqinisa imisipha yakho ye-pelvic floor. Le misipha iyingxenye yengqikithi yakho futhi ikusiza ukusekela kwakho:

• isinye
• unxande
• amathumbu amancane
• isibeletho

Lapho imisipha yakho ye-pelvic ibuthaka kusukela eminyakeni yobudala noma ekubelethweni, unga:

• ngengozi ukuvuza umchamo noma ukwedlula umoya
• uzwe isidingo sokuchama njalo
• unezinhlungu endaweni yangakini
• ukuzwa ubuhlungu ngesikhathi socansi

Yize ukuzivocavoca kwe-pelvic floor kungasiza ekwelapheni ukungasebenzi kahle komchamo, akuzuzisi kangako kwabesifazane abahlangabezana nokuvuza okukhulu komchamo. Udokotela wakho angakusiza ukuthi wakhe uhlelo lokwelashwa olufanele oluhambisana nezidingo zakho.

Unentshisekelo ekuqiniseni iphansi lakho le-pelvic? Nazi ezinye izivivinyo ongazama ngazo:

Ukuzivocavoca kukaKegel

Okokuqala, udinga ukukhomba imisipha yakho ye-pelvic floor. Ukuze wenze kanjalo, yeka phakathi nendawo ngenkathi uchama. Uma uphumelela, uthole izicubu ezifanele.

Uma usukwenzile, landela lezi zinyathelo:

1. Khetha isikhundla sokuzivocavoca umzimba. Iningi labantu lithanda ukulala ngomhlane kumaKegels.
2. Qinisa imisipha yakho yaphansi. Bamba ukusikwa okwemizuzwana emi-5, uphumule eminye imizuzwana emi-5.
3. Phinda lesi sinyathelo okungenani amahlandla ama-5 ngokulandelana.

Njengoba wakha amandla, engeza isikhathi sibe imizuzwana eyi-10. Zama ukuthi ungaqinisi amathanga akho, i-abs, noma i-butt ngesikhathi seKegels. Vele ugxile esitezi sakho se-pelvic.

Ukuze uthole imiphumela emihle, zijwayeze amaqoqo ama-3 ama-Kegels izikhathi ezinhlanu kuya kwezingu-10 ngosuku. Kufanele ubone imiphumela kungakapheli amasonto ambalwa.

Ukuvivinya umzimba kwe-pelvic

Ukuqinisa imisipha yakho yangasese usebenzisa ukuvivinya okhalo:

1. Yima ngamahlombe akho nesinqe ngasodongeni. Gcina amadolo akho womabili ethambile.
2. Donsela inkinobho yakho yesisu ngaphakathi komgogodla wakho. Uma wenza lokhu, umqolo wakho kufanele ucwebe odongeni.
3. Qinisa inkinobho yakho yesisu imizuzwana emi-4, bese uyadedela.
4. Yenza lokhu izikhathi eziyi-10, kuze kube izikhathi ezi-5 ngosuku.

Izigaxa zesitho sangasese sowesifazane

Ungaphinda uqinise imisipha yakho ye-pelvic ngokusebenzisa isigaxa sowesifazane sangasese. Le yinto enesisindo, esilingana netampon oyifaka esithweni sakho sangasese bese uyibamba.

Thenga izigaxa zangasese.

Ukwenza lokhu:

1. Faka isigaxa esilula kakhulu esithweni sakho sangasese.
2. Cindezela imisipha yakho. Yibambe endaweni cishe imizuzu eyi-15, kabili ngosuku.
3. Khulisa isisindo sekhoni oyisebenzisayo njengoba uphumelela kakhulu ekubambeni isigaxa endaweni yakho sangasese.

Ukukhuthaza ugesi we-Neuromuscular (NMES)

I-NMES ingasiza ekuqiniseni imisipha yakho yesitho sangasese sowesifazane ngokuthumela umsinga kagesi phansi kwe-pelvic yakho usebenzisa iphenyo. Ukugqugquzela ugesi kuzokwenza ukuthi imisipha yakho yangaphansi kwe-pelvic ithole isivumelwano futhi iphumule.

Ungasebenzisa iyunithi le-NMES lasekhaya noma udokotela wakho enze ukwelashwa. Isikhathi esivamile sihlala imizuzu engama-20. Kufanele ukwenze lokhu kanye ezinsukwini ezine, amasonto ambalwa.

Okubalulekile

Khumbula: Isitho sangasese "esixegayo" siyinganekwane. Ubudala nokubeletha kungadala ukuthi isitho sakho sangasese sowesifazane silahlekelwe kancane ukuqina kwaso ngokwemvelo, kepha izicubu zakho zangasese ngeke zinwebeke unomphela. Ngokuhamba kwesikhathi, isitho sakho sangasese sizobuyela esimeni saso sokuqala.

Uma ukhathazekile ngoshintsho esithweni sakho sangasese, finyelela kudokotela wakho ukuze axoxe ngalokho okukuphazamisayo. Bangakusiza ukunciphisa ukukhathazeka kwakho futhi bakweluleke nganoma yiziphi izinyathelo ezilandelayo.