4 Izigqibo Zezempilo Ezibaluleke Ngokwenene

Umxholo

• Uphengululo lwe

Mhlawumbi sele uyicengcelezile i-mantra yokugcina umzimba usempilweni kwaye usempilweni: Yitya izidlo ezilungelelanisiweyo kwaye unamathele kwirejimeni yomthambo rhoqo. Kodwa ayizizo zodwa izinto ezihamba phambili onokuzenza ukuqinisekisa ubomi obude, obonwabisayo. Ukukunceda ukukukhokela, sigxile kwezona zikhetho zine zibalulekileyo ekufuneka umntu ngamnye azenze ngobulumko, kunye nezigqibo ezine ezincinci ezinokuba nefuthe elikhulu kwimpilo yakho.

1. Ukukhetha ugqirha

Mamela kwilizwi lomlomo. Udumo lukagqirha-olulungileyo okanye olubi-ludla ngokufa, ke ukuba umhlobo okanye umntu osebenza naye ugxeka ugqirha wakhe wezifo zabasetyhini, jonga eso sisindululo esibalulekileyo. Nje ukuba ubuze igama le-doc elungileyo, qiniseka ukuba uyinxalenye yesicwangciso seinshurensi yezempilo. (Izicwangciso ezininzi zenza kube lula ukukhangela ngegama likagqirha kwiiWebhsayithi zabo, kodwa soloko ulandelela umnxeba kwiofisi kagqirha ukuze uqiniseke ukuba usengumboneleli, ekubeni oogqirha beshiya kwaye bajoyina izicwangciso rhoqo.)

Qiniseka ukuba baqinisekisiwe kwibhodi. Isatifikethi sebhodi siqinisekisa ukuba ugqirha ugqibile uqeqesho kwindawo ekhethekileyo kwaye uphumelele uvavanyo lovavanyo lolwazi lwakhe kwinkalo yakhe ethile. Kwakhona, oogqirha abaqinisekisiweyo bebhodi kufuneka baphinde baphinde bahlaziywe rhoqo emva kweminyaka emithandathu ukuya kweli-10, kuxhomekeke kubungcali babo, ukuqinisekisa ukuba ulwazi lwabo luhlala lusesikhathini. Ukufumana ukuba ugqirha wakho uqinisekiswe yibhodi, qhagamshelana neBhodi yaseMelika yezoNyango zezoNyango kwi (866) ASK-ABMS okanye wenze uphando kwi-abms.org.

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Fowunela iofisi kagqirha. Nika ingqalelo kwindlela abasebenzi baseofisini abakuphatha ngayo; inokukhanyisa kwisitayile sokuziqhelanisa. Ukuba uhlala ubambe imizuzu ngexesha lokufowuna, umzekelo, unokuba nexesha elinzima lokufikelela kugqirha xa unengxakeko. Xa uthetha nomntu owamkela iindwendwe, buza ukuba izigulane zihlala zilinda na; ukuba kunjalo, buza malunga nexesha eliqhelekileyo lokulinda. Ngaphambi kokuba uhambe kwi-aphoyintimenti yakho, fowunela iofisi kagqirha ukuze uqiniseke ukuba baqhuba ngeshedyuli.

Dibana ubuso ngobuso. Ukuba kunokwenzeka, setha ukubonisana simahla kunye nawuphi na ugqirha omtsha. Ubudlelwane phakathi kwesigulana nogqirha buqu buqu, ke oku kunokuba ngumntu oziva ukuba ungathetha naye kwaye umthembe. Kwaye unokholo kwimvelo yakho-ukuba awufumani vibe elungileyo kugqirha, qhubeka nophando lwakho kwaye ufumane enye.

Yazisa ugqirha ukuba nguye kuphela. Abanye abantu basetyhini babona ugqirha wamabhinqa kanye okanye kabini ngonyaka kwaye hayi ugqirha wokhathalelo lokuqala. Kodwa ukuba awufumani lwazi kwi-gyno yakho, usenokungalufumani uvavanyo olubalulekileyo-njengovavanyo lwegazi lwe-cholesterol kunye nokufundwa koxinzelelo lwegazi-oludingayo.

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2. Ukukhetha izinto zokuthintela ukukhulelwa

Yenza umsebenzi wakho wasekhaya. Uninzi lwabasetyhini bachitha ixesha elininzi becwangcisa iholide yeveki enye kunokuba bakhethe into yokuthintela ukukhulelwa abaya kuxhomekeka kuyo. Iindaba ezimnandi zezokuba kukho ukhetho oluninzi kunakuqala, kodwa abantu basetyhini banoxanduva lokuzifundisa ngeendlela abazikhethayo. Phanda ezinye izinto zokuthintela ukukhulelwa emarikeni ngokuqala kwindawo yoMbutho weeNgcali zezeMpilo yokuzala kwindawo ethi arhp.org, okanye undwendwele iPlarent Parenthood's ecepparenthood.org.

Vavanya iimfuno zakho. Ukunceda ukunciphisa ukhetho, zibuze le mibuzo ilandelayo: Ngaba uyafuna into yokuthintela ukukhulelwa ebuyiselwa umva (umzekelo, indlela yokuthintela efana nediaphragm, okanye indlela yehomoni, njengepilisi okanye iDepo-Provera) ukuze ube nabantwana ikamva, okanye elo lisisigxina (elifana no-Essure, apho isixhobo esithambileyo, esibhijeneyo esifana nentwasazana sifakwe kumbhobho ngamnye wefallopian ukuthintela ukuchumisa) ukuba ugqibile ukuba nabantwana okanye awufuni nanye? Ngaba nawe ufuna ukukhuselwa kwizifo ezosulela ngokwabelana ngesondo? (Impendulo ngu-ewe ukuba awukho kubudlelwane bomntu omnye.) Ukuba kunjalo, jonga iikhondom. I-diaphragm kunye neekhondom lukhetho olufanelekileyo ukuba ufuna iindlela ezinokuthi zisetyenziswe kanye ngaphambi kwesondo. (Ipilisi yeyona ndlela ithembekileyo yoqingqo-nzala, kodwa imele ibe segazini lakho ixesha elide ngaphambi kokuba ube neentlobano zesini.) Ngaba utyekele ekubeni nosulelo lomgudu womchamo (UTI)? Ukuba kunjalo, ii-diaphragms, ezinokuthi zonyuse umngcipheko we-UTI, zisenokungangcono kuwe.

Sebenzisa oko ukhetha. Ukusilela okukhulu kuthintelo lokucwangcisa kukusilela ukusebenzisa izinto zokuthintela ukukhulelwa. Kungakhathaliseki ukuba ilungile kangakanani indlela, ayisebenzi ukuba ikwidrowa.

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3. Ukukhetha ukwenza ukulala kube yinto ephambili

Bazi ubungozi bokulala. Abanye abantu bajonga ukulala njengenkcitha-xesha, yaye loo nto ithetha ukuba buyinkcitho. Kodwa ukulala kancinci (uninzi lwethu lufuna phakathi kwesixhenxe neeyure ezilithoba ngobusuku) lwenza umonakalo omkhulu kunoko kukwenza ube nenkungu nenkungu. Umzimba okhulayo wophando ubonisa ikhonkco phakathi kokungalali ngokwaneleyo kunye nomngcipheko okhulayo kwinani leemeko zempilo, ezifana nohlobo lwe-2 yeswekile, uxinzelelo lwegazi kunye nokukhuluphala. NgokweSiseko sokulala seLizwe, uphononongo lubonisa unxibelelwano phakathi kokungalali kunye namanqanaba asezantsi e-leptin yehomoni, elawula imetabolism yeecarbohydrate. Xa i-leptin iphantsi, umzimba unqwenela i-carbs, i-carbs kunye ne-carbs eninzi.

Ngaphezu koko, ukungazifumani ngokwaneleyo ii-z's kunokubenza buthathaka amajoni akho omzimba, kukubeka emngciphekweni omkhulu wokubanda, umkhuhlane kunye nosulelo. Kwaye ukuqhuba ngelixa ulele-ukulala kunciphisa ixesha lokuphendula kunye nokunyusa umngcipheko weengozi.

Ziqhelanise nemikhwa elungileyo yokulala. Ukulala ubuthongo obubhetele: Yehlisa icaffeine kwisithuba seeyure ezintandathu ngaphambi kokuba ulale, yaye ukuba uyatshaya, yeka, ekubeni zombini icaffeine kunye nenikotini zizikhuthazi ezinokuphazamisa ukuphumla kwakho. Ngena kuphela ebhedini ukuze ulale-ungalinganisi incwadi yakho yokujonga, ubukele umabonwakude okanye utye. Ukuba awuqali ukukhukuliseka kwisithuba esimalunga nemizuzu eli-15, shiya ibhedi yakho wenze into ephumlayo, enjengokufunda okanye ukumamela umculo (ukuba nje kungekho nto ivuselelayo). Jika zonke iiwotshi-ngakumbi eziqaqambileyo zedijithali-kude kuwe; ukubala phantsi iiyure ngaphambi kokuba uphakame kuya kongeza kwixhala lakho. Kwaye ukuba ugxininisekile malunga nento okanye unexhala uya kulibala into kuluhlu lwakho lwezinto oza kuzenza, bhala phantsi iingcamango zakho kwijenali ukuze ungabi nazo.

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4. Ukukhetha iimvavanyo ezifanelekileyo

I-Pap smears kunye novavanyo lwe-HPV. Uvavanyo lwePap lunokufumanisa utshintsho lweeseli kumlomo wesibeleko onokuthi ubonakale, kwaye ukuba ezo seli ziyasuswa okanye zitshatyalaliswe, ziya kuthintela ukuqhubela phambili kwabo kumhlaza. Ukuba iziphumo zakho zePap zibuya ngokungaqhelekanga, kuya kufuneka uphinde uphononongwe okanye uthathe uvavanyo lwe-DNA oluchaza ubukho beentlobo ezili-13 zesifo sepilisi esidluliselwa ngesondo ngabantu (HPV). Gcina ukhumbula ukuba nokuba unayo i-HPV, amathuba akho okuba nomhlaza womlomo wesibeleko angaphantsi kwepesenti enye. Kwiimeko ezininzi, usulelo lwe-HPV luyazicacela ngokwalo, ngakumbi kwabasetyhini abancinci.

Qaphela nezikhokelo ezitsha zePap smear: Ukuba uneminyaka engama-30 okanye ngaphezulu kwaye une-Pap smear yesiqhelo iminyaka emithathu ngokulandelelana, buza ugqirha wakho ukuba ungazivavanya na kwiminyaka emibini okanye emithathu. Oku kukhuselekile kuba umhlaza womlomo wesibeleko uyakhula kancinci, utshilo uSaslow. Ukuba ungaphantsi kweminyaka engama-30, nangona kunjalo, fumana iPap minyaka le. Kunye nePap nganye, unokukhetha ukufumana uvavanyo lwe-HPV DNA.

Kusabalulekile kubo bonke abantu basetyhini ukuba babone ugqirha wamazinyo rhoqo ngonyaka kukhathalelo lothintelo, olunokuthi lubandakanye iimviwo zesifuba kunye neepilvic kunye novavanyo.

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Uvavanyo lwezifo ezosulela ngokwabelana ngesondo. Bonke abafazi abangaphantsi kwe-25 kufuneka bavavanywe ngonyaka kwi-chlamydia-enye ye-STD eqhelekileyo-leyo, kwi-75 ekhulwini yamatyala, ayinayo impawu, ngokutsho kukaMitchell Creinin, M.D., umlawuli wocwangciso-ntsapho kwiYunivesithi yasePittsburgh. Ukuba ishiywe inganyangwa, i-chlamydia inokukhokelela kwisifo sokudumba kwepelevic, esinokubangela ukungachumi. Ukuba ubukhe wabelana ngesondo ngokungakhuselekanga kunye / okanye ungayazi imbali egqibeleleyo yeqabane lakho, thetha ne-gynecologist yakho malunga nokuvavanyelwa i-gonorrhea, i-HIV, i-syphilis, kunye ne-hepatitis B no-C, ezingeyonxalenye yovavanyo oluqhelekileyo.

Uviwo lwebele lweemanyuwali. Ishedyuli yovavanyo olubalulekileyo lonyaka emva kokuba uye exesheni (amabele aya kuncipha kwaye anamaqhuma) kwaye uqiniseke ukuba ugqirha wakho uyagubungela yonke le ndawo, utshilo uMarisa Weiss, MD, umongameli kunye nomseki webelecancer.org, umbutho ongenzi nzuzo eNarberth , Pa. Ugqirha wakho kufuneka eve ibele ngalinye kwiindawo ezibuhlungu okanye iqhuma elibonakalayo. "Oogqirha kufuneka bazive i-lymph node region ngaphantsi kwe-collarbone nakwiindawo zombini," kusho u-Weiss. "Uninzi lwe-cancer luvame ukwenzeka kwi-quadrant yangaphandle yebele efikelela kwi-armpit, mhlawumbi ngenxa yezicubu zedlala ezikuloo mmandla."

Ukongeza, ugqirha wakho kufuneka ajonge i-orenji-peel-efana ne-orenji-efana ne-dimpling eluswini, ingono esandul 'ukubuyela ngaphakathi, ukukhutshwa kwegazi kunye namabele angalingani (ukuba umntu uye wakhula ngokukhawuleza kakhulu, kunokubonisa ukuba usulelo okanye umhlaza onokwenzeka) . Ukuba ugqirha wakho ulahlekelwa yindawo, ungabi nazintloni zokumcela ukuba ahambe kuloo ndawo.

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Ukuhlolwa kweCholesterol. Ukwakhiwa kwe-plaque kwiinqanawa ezithwala igazi kwizicubu ziqala ekupheleni kweshumi elivisayo kunye nokuba mdala. Ngapha koko, ukufumana inqanaba lakho le-cholesterol elinganiswa kwiminyaka engama-22 liqikelela umngcipheko wokuhlaselwa sisifo sentliziyo kwiminyaka engama-30 ukuya kwengama-40, ngokweNational Heart, Lung, kunye neGazi Institute. Kwaye ukuba i-cholesterol yakho ifunyenwe iphezulu kumda (200-239 mg/deciliter) okanye iphezulu (240 mg/deciliter okanye ngaphezulu), unexesha lokwenza utshintsho kwindlela yokuphila, njengokutya okunempilo kunye nokwenza imithambo rhoqo, ngoko uya ithuba elingcono lokuthintela isifo sentliziyo kamva ebomini.

Ukujonga isifo seswekile. Ukuba ungaphantsi kweminyaka engama-45 ubudala kwaye ubuncinci umngcipheko wesifo seswekile, njengokutyeba kakhulu okanye ukutyeba kakhulu okanye ukuba nomzali okanye umntakwabo onale meko, cela ugqirha uvavanyo lwe-glucose yegazi. Ukuba ufunyaniswe unesifo seswekile ngaphambili (ulwahlulo olutsha oluchazwe ngamanqanaba eglucose ngaphezulu kwesiqhelo kodwa hayi phezulu ngokwaneleyo ukuba ungafunyaniswa unesifo seswekile) okanye udidi lweswekile yesi-2, ungayiphucula impilo yakho kwaye ulawule iswekile yegazi ngokutya okusempilweni kwaye ukuzilolonga rhoqo (zombini i-cardio kunye noqeqesho lobunzima), okuphucula ubuntununtunu bakho kwi-insulin; Ngamanye amaxesha, nangona kunjalo, amayeza ayafuneka.

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Uphengululo lwe