6 Izimpawu Zokunqamuka Kokuya Esikhathini Ongafanele Ukwamukele Njengenjayelo

-Delile

• Ukubuka konke
• 1. Ucansi olubuhlungu
• 2. Ukushisa okushisayo
• 3. Ukushintsha kwemizwelo
• 4. Ukuqwasha
• 5. Ukungavumelani ngomchamo
• 6. Ukukhohlwa
• Ukudla okudlela endlini

Ukubuka konke

Ukunqamuka kokuya esikhathini kubonisa ukuphela unomphela komjikelezo wakho wokuya esikhathini. Abesifazane bafika ngokusemthethweni kulesi sigaba sempilo ngemuva kokuya onyakeni owodwa bengayi esikhathini. E-United States, isilinganiso seminyaka owesifazane afinyelela ngaso esikhathini sokuya esikhathini uneminyaka engama-51.

Ukunqamuka kokuya esikhathini kungaba yisikhathi semizwa exubile. Ngenkathi abanye besifazane bekwamukela ukuphela komjikelezo wabo wokuya esikhathini, ukuya esikhathini kungaletha nezimpawu zomzimba ezingamukeleki kanye nakho. Izindaba ezinhle ukuthi kunezindlela eziningi zokuphatha izinguquko zomzimba nezengqondo ezenzeka ngalesi sikhathi empilweni yakho.

Nazi izimpawu eziyisithupha zokunqamuka kokuya esikhathini okungafanele uzamukele njengejwayelekile yakho entsha.

1. Ucansi olubuhlungu

Noma ungalindeli ukuthi ukunqamuka kokuya esikhathini kungaba wukuhamba epaki, uphawu olulodwa olungakushiya uqaphile ucansi olubuhlungu (i-dyspareunia). Phakathi nalolu shintsho lokuya esikhathini, akuyona into engavamile ukuba nobuhlungu ngaphambi, ngesikhathi, noma ngemuva kokuya ocansini. Amandla angahluka kusuka ebuhlungwini kuphela ekungeneni, kuye ekushiseni okujulile noma ekushosheni okuhlala amahora ngemuva kokungena.

Ukunqamuka kokuya esikhathini kuhlotshaniswa ne-vulvar ne-vaginal atrophy (VVA), isimo esidala ukoma nokuncipha kwezindonga zangasese ngenxa yokwehla kwe-estrogen. Kokubili ukoma nokuncipha kungenza ukungena nokuya ocansini kungakhululeki.

Kodwa akudingeki ubeke amabhuleki empilweni yakho yezocansi. Sebenzisa ukuthambisa okungaphezulu kwamakhompiyutha esitokisini kungenza ukungena ocansini kukhululeke kakhudlwana.

Uma usabhekene nobuhlungu, khuluma nodokotela wakho ngemithi yokwelashwa. Bangakhipha imishanguzo yokuqeda ukoma kwesitho sangasese sowesifazane njengokhilimu we-estrogen wesitho sangasese ophansi noma i-estrogen suppository.

Ungenza nokulungiswa empilweni yakho yezocansi. I-foreplay engaphezulu ingakhuthaza ukuthambisa kwemvelo futhi iholele ebuhlungwini obuncane nasekuthokozeni okwengeziwe ngesikhathi socansi. Lokhu kubandakanya ukuthinta kakhudlwana, ukugona, noma ukuqabulana ngaphambi kokungena kwangempela.

2. Ukushisa okushisayo

Ukukhanya okushisayo kuvame ukuqala ngenxa yokunqamuka kokuya esikhathini, okungenzeka kungenxa yezinguquko zamahomoni. Abanye besifazane bangaqhubeka nokuhlangabezana nabo iminyaka engaphezu kwengu-10.

Ukushisa okushisayo kungazizwa njengokufudumala okungazelelwe noma ukushisa okusakazeka emzimbeni wakho okuthinta kakhulu umzimba wakho nobuso bakho. Izimpawu zifaka phakathi ukushaywa ebusweni noma ukubomvu, ukujuluka okweqile, nokushaya kwenhliziyo okusheshayo.

Imvamisa nobukhulu bokukhanya okushisayo kuyahluka kowesifazane nowesifazane. Ukukhanya okushisayo kungahlala imizuzwana embalwa noma kuze kube yimizuzu eminingana. Ungase futhi uhlangabezane nokujuluka ebusuku okwenza kube nzima ukulala kahle.

Enye indlela yokunciphisa ukukhanya okushisayo ukucabangela ukwelashwa kwe-hormone ephansi. Amanye ama-anti-depressants nawo angasiza ekunqandeni ukukhanya okushisayo noma ukunciphisa amandla awo. Wena nodokotela wakho ningaxoxa ngezinketho zakho bese nithola ikhambi elingcono kakhulu.

Ungathola nokukhululeka ekuphuzeni amanzi abandayo lapho kuqala ugesi oshisayo, ukulala ngaphansi kwesiphephetha-moya, nokugqoka okokukhanyisa okulula, okunemicu ongakususa kalula. Ukwehla kwesisindo nakho kungakhuphula ukukhanya okushisayo kwabanye besifazane.

3. Ukushintsha kwemizwelo

Ukushintsha kwesimo kumazinga we-hormone aguquguqukayo kuyisimo esivamile phakathi nomjikelezo wakho wokuya esikhathini. Ngokufanayo, ungahle ubhekane nokucasuka, ukukhathala, noma ukudabuka ngesikhathi sokuya esikhathini.

Izinguquko zokuphila ezilula zingakusiza ukuthi ulawule imizwa yakho. Zama ukulala okungenani amahora ayisikhombisa kuya kwayisishiyagalombili ebusuku. Ukuvivinya umzimba njalo kungasiza ekuthuthukiseni imizwa yakho ngokuvuselela ukukhiqizwa kwama-endorphin noma ama-hormone "azizwe kahle". Hlela okungenani imizuzu engama-30 yokuzivocavoca izinsuku eziningi zesonto.

Nciphisa ukucindezeleka ngokuzibekela imikhawulo bese uthi cha uma uzizwa ukhungathekile. Izindlela zokuphumula njengokuzivocavoca okujulile nokuphefumula nazo zingasiza.

Uma imizwa yakho ibonakala ingathuthuki futhi uhlangabezana nezimpawu zokucindezeleka noma ukukhathazeka, khuluma nodokotela wakho. Bangakunikeza umuthi olwa nokudangala noma wokulwa nokukhathazeka noma bakweluleke ukuthi ufune ukwelashwa.

4. Ukuqwasha

Inkinga yokulala kungenye yezimpawu ezijwayelekile zokunqamuka kokuya esikhathini. Yize izizathu ziyahlukahluka, ungahlangabezana nokuqwasha ngenxa yokwehla kwe-estrogen okudala ukushisa okushisayo. Amazinga aphansi we-hormone progesterone angathinta nokuwa nokulala.

Ungakhuluma nodokotela wakho ngokwelapha ukukhanya kwakho okushisayo, okungagcina kukusiza ukuqwasha. Kepha futhi ungathatha izinyathelo zokuthuthukisa inhlanzeko yakho yokulala.

Gwema ukulala kancane emini, ikakhulukazi ntambama noma sekusondele isikhathi sokulala. Futhi, gwema ukuphuza utshwala, ukuphuza iziphuzo ezine-caffeine, noma ukudla ngaphambi kokulala. Ukukhawulela isikhathi sesikrini ngaphambi kokulala kungakusiza ukuthi ulale ngokushesha, futhi.

Gcina igumbi lakho limnyama, lipholile futhi lithule. Uma izinkinga zokulala ziqhubeka, bheka udokotela wakho ukukhipha inkinga.

5. Ukungavumelani ngomchamo

Ukwehla kwe-estrogen ngesikhathi sokuya esikhathini kungayenza buthaka i-urethra yakho. Ngenxa yalokho, ungavuza umchamo lapho uthimula, uhleka noma ukhwehlela. Abanye besifazane bangaba nobunzima bokubamba umchamo bese bezithola bephuthuma endlini yangasese.

Enye indlela yokunciphisa lokhu kungenzeki ukuzama ukuzivocavoca kweKegel ukuqinisa imisipha yakho yaphansi. Lokhu kungakunika ukulawula okungaphezulu komsebenzi wakho wesinye. Ukuzivocavoca kweKegel kufaka ukuqinisa nokuphumula imisipha yakho ye-pelvic kaninginingi.

Kuze kube ngcono ukungazibambi, ungagqoka amaphedi ngokukhethekile ukuvuza kwesinye. Futhi, gwema noma yisiphi isiphuzo esandisa ukuphuthuma kokuchama, njengeziphuzo ezine-caffeine. Isisindo eseqile singabeka ingcindezi esinyeni sakho, ngakho-ke ukwehlisa isisindo kungathuthukisa ukungabambeki komchamo kwabanye besifazane.

6. Ukukhohlwa

Izinkinga zememori nenkinga yokugxila zingakhula ngesikhathi sokunqamuka kokuya esikhathini. Abanye besifazane bachaza lo muzwa njengenkungu yobuchopho.

Lezi zinkinga zingahle zihlobene nokuntuleka kokulala nezinkinga zempilo yengqondo njengokucindezeleka nokukhathazeka. Ngakho-ke, ukuphatha ngempumelelo ukukhathazeka, ukudangala, nokuqwasha kungahle kuthuthukise ukusebenza kwengqondo.

Kuyasiza futhi ukugcina ingqondo yakho isebenza. Zama imisebenzi evuselela ubuchopho, njengama-crossword puzzle, futhi uhlale usebenza ngokwenhlalo.

Vele, akuzona zonke izimo zokukhohlwa ezibangelwa ukunqamuka kokuya esikhathini. Uma izinkinga zakho zememori zingathuthuki noma zithinta impilo yakho yansuku zonke, khuluma nodokotela wakho.

Ukudla okudlela endlini

Izimpawu zokunqamuka kokuya esikhathini zingahlala iminyaka embalwa noma ngaphezulu kweminyaka eyishumi. Ngokuya ngobukhulu bezimpawu zakho, ukunqamuka kokuya esikhathini kungaba nomthelela omubi ezingeni lempilo yakho.

Awukwazi ukushintsha i-biology, kodwa ungaphatha izimpawu ezingathandeki. Ngokushesha lapho uxoxa nodokotela wakho, ngokushesha ungathola ukukhululeka ezimpawu ezinjengokushisa okushisayo nokuqwasha.