Yini Ukubhekana Nokuvuza Kwesinye Ngesikhathi Sokuzivocavoca Kwakho?

-Delile

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Ngakho-ke uchoboza izikhawu phakathi kwekilasi le-HIIT, ukhombisa abakwa-burpees ukuthi ngubani umphathi, futhi ugxume ukugoqa ngezinhle kubo lapho-oops-okuthile okuncane kuputshukile. Cha, akusilo umjuluko, lokho impela kuyichilo elincane. (Lokhu kungenye yemicabango yangempela onayo impela ngesikhathi sekilasi le-HIIT.)

Noma kungaphansi okuphindwe kabili, ama-squats agxumayo, ama-sprints, noma ama-jacks agxumayo akutholayo, awukude wedwa uma uhlangabezana nokuvuza kwesinye kwesinye kwesinye phakathi kokuzivocavoca. Abesifazane abalinganiselwa ezigidini eziyi-15 e-U.S bahlangabezana nengcindezi yokungasebenzi kahle komchamo (i-SUI). Yilapho-ke uchama kancane uzivocavoca, ukhwehlela, uthimula nokunye, ngokusho kweNational Association for Continence (NAFC).

Cha, lokhu "kucindezelwa" akuhlangene nakancane nengcindezi obhekana nayo lapho umphathi wakho esebenza njenge-A hole noma ikhalenda lakho libukeka njengelikaRachel Glee. Kulokhu, ukucindezeleka kubhekisela ekucindezelekeni kwangaphakathi kwesisu okuphusha esinyeni sakho, kusho u-Elizabeth Kavaler, M.D., udokotela wezifo zabesifazane e-Total Urology Care yaseNew York. Ngokuyinhloko, uma kunengcindezi eyanele esinyeni sakho - noma ngabe kuvela ekugoba, ukuphakamisa, ukuthimula, ukukhwehlela, noma ukuzivocavoca okukhulu - futhi imisipha yakho yezitho zangasese ayinamandla amakhulu, umchamo omncane ungaphuma uphume.

Kodwa kungani abanye besifazane benalolu daba kuyilapho abanye bejabula besuka eSoulCycle ngaphandle kokubona i-squirt? Isizathu esiphelele esiyimbangela imisipha ye-sphincter ebuthakathaka (ebambe urethra ivaliwe) kanye/noma i-pelvic floor ebuthakathaka (imisipha esekela isinye, isibeletho, namathumbu akho), ngokusho kwe-NAFC. Labo bangaba buthakathaka ngenxa yezizathu ezahlukahlukene, okuvame kakhulu ukuguga nokukhulelwa / ukubeletha, kusho u-Alyssa Dweck, MD, udokotela wezifo zabesifazane waseNew York City nomlobi we I-A kuya ku-Z ephelele ye-V yakho. Eqinisweni, i-SUI ithinta noma yikuphi ukusuka kumaphesenti angama-24 kuye kwangama-45 abesifazane abangaphezu kweminyaka engama-30, ngokusho kwephephabhuku. Udokotela Womndeni waseMelika. Ezinye izimbangela zibandakanya ukuhlinzwa okhalo (njenge-hysterectomy), ukuthambekela kofuzo, nengcindezi engapheli esinyeni-ezintweni ezinjengokukhwehlela okungapheli, ukuqunjelwa, ngisho nokukhuluphala ngokweqile, kusho uDkt. Kavaler. Futhi ohlwini? Ezemidlalo eziphindiwe ezithwala kanzima noma ezinomthelela omkhulu, ngokusho kwe-NAFC.

Ezinye izindaba ezinhle: Ukuvuza okuncane manje akusho ukuthi amanabukeni amadala aseduze kwakho. “Ngokuvamile akuthuthuki, ngakho akusho ukuthi uma usunezingane kuba kubi kakhulu,” kusho uDkt. Kavaler. Ezindabeni ezingcono kakhulu, ukubheja kwakho okuhle ukunciphisa ubungozi be-SUI kumahhala futhi kulula, futhi mhlawumbe usuzwile ngakho-yep, kegels. UDkt. Kavaler uncoma amasethi amathathu ama-kegel ayi-10 kuye kwangama-15 osukwini lwakho lonke. (Nakhu ukuthi ungawenza kanjani ama-kegel ngendlela efanele.) Ungabamba ngisho ne-tracker entsha ye-kegel uma ufuna ukuthatha ukuqeqeshwa kwakho kwe-pelvic floor uye ezingeni elilandelayo. Yazi nje ukuthi ngeke benze umlingo futhi kungase kuthathe amasonto ambalwa ukubona intuthuko, kusho uDkt. Dweck. (Ibhonasi: Futhi benza ucansi lube ngcono nakakhulu.)

Uma ukhathazekile nge-sitch yakho yokuvuza, vele usho ku-gyno yakho. Angakusiza ukuthi ubone ukuthi ngabe yi-NBD, uma ukuqinisa imisipha yakho yezitho zangasese kuzokusiza, noma uma kufanele ubone uchwepheshe (njengodokotela wezifo zabesifazane noma ngisho nodokotela womzimba ophansi), kusho uDkt. Kavaler. Futhi, i-PSA: Uma lolu daba luvele ngokuzumayo kanye nesifiso esivame kakhulu sokuya noma ngomchamo onegazi, kunethuba lokuthi akuyona iSUI futhi kumane kungukutheleleka komchamo (UTI), kusho uDkt Dweck.

Ungakwazi ukuqeda usuku lwakho, kodwa inani elithile lokuvuza kwesinye ngesikhathi sokufa kungase kube ikusasa lakho lokujima. Thenga ezinye zezingubo ezimnyama nezingubo zangaphansi ze-Icon Pee-Proof (ezenziwe yi-THINX, uphawu lwama-panties wesikhathi sokuguqula), bese wamukela ezinye zezingxenye ezingathandeki zokuzilolonga.

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