Indlela yokulwa nokuyeka ukuya exesheni

Umxholo

• Ungakuphatha njani ukungangqinelani komchamo
• Uyenza njani iMithambo yokuQinisa
• Ukutya kunganceda njani
• Iingcebiso zokuthintela ukungahambi komchamo

Ukungasebenzi komchamo we-Menopausal yingxaki eqhelekileyo yesinyi, eyenzeka ngenxa yokuhla kwemveliso ye-estrogen ngeli xesha. Ukongeza, inkqubo yokuguga yendalo yenza ukuba izihlunu ze-pelvic zibuthathaka, ivumela ukulahleka okungachazekiyo komchamo ukuba kwenzeke.

Ukulahleka okungazibandakanyi kunokuqala ngexabiso elincinci xa usenza iinzame ezinje ngokunyuka izinyuko, ukukhohlela, ukuthimla okanye ukuphakamisa ubunzima, kodwa ukuba akukho nto iyenziwayo ukomeleza i-perineum, ukungakwazi ukuzibamba kuya kusiba mandundu kwaye kuya kusiba nzima ukubamba i-pee, ekubeni Kuyimfuneko ukusebenzisa isifunxi, ke kubalulekile ukuthintela ukuqhubela phambili kokungakwazi ukuzibamba. Funda ngakumbi malunga noxinzelelo lwe-Urinary Incontinence

Ungakuphatha njani ukungangqinelani komchamo

Unyango lwe-menopausal urinary incontinence lunokwenziwa ngokutshintshwa kwehomoni, kuboniswe ngugqirha wezifo zabasetyhini, ukomeleza izihlunu ze-perineum okanye, okokugqibela, ngotyando ukulungisa indawo yesinyi.

Ukuzilolonga kukaKegel xa usenza amaxesha ama-5 ngemini kuyanceda ekuthinteleni nasekunyangeni ukungabikho komchamo ekuyekeni ukuya exesheni. Kule nto, umfazi kufuneka afumane imisipha ye-pelvic, ngokungathi uphazamisa ukuhamba komchamo ngexesha lokuchama, kwaye ubambe imizuzwana emi-3, emva koko uphumle kwaye uphinde lo msebenzi kaninzi.

Uyenza njani iMithambo yokuQinisa

Ukwenza imithambo eyomeleza imisipha yomqolo, inoxanduva lokugcina isibeleko kunye nesinyi kubeke kakuhle kwaye nelungu lobufazi liqinise, okokuqala kufuneka ucinge ukuba uyachama kwaye uzame ukubamba izihlunu zelungu lobufazi, ngokungathi uyafuna ukunqanda umjelo womchamo.

Eyona nto ilungileyo kukucinga ukuba kutheni kungacetyiswa ukuba kwenziwe lo mkhuko ngelixa uchama kuba umchamo ungabuya, wandise umngcipheko wosulelo. Ezinye iingcebiso ezinokukunceda ekuchongeni ukuba esi sithintelo se-perineum kufuneka senziwe njani: Cinga ukuba umunca ipea kunye nelungu lobufazi okanye ubambisa into ngaphakathi kwilungu lobufazi. Ukufaka umnwe wakho kwilungu lobufazi kunokukunceda wazi ukuba uyayifumana imisipha yakho ngokuchanekileyo.

Ngexesha lokuncipha kwe-perineum, kuyinto eqhelekileyo ukuba nentshukumo encinci yommandla wonke osondeleyo ojikeleze ubufazi kunye ne-anus kunye nommandla wesisu. Nangona kunjalo, ngoqeqesho kuya kubakho ikhontrakthi yezihlunu ngaphandle kokuhamba kwesisu.

Emva kokufunda ukwenza ikhontrakthi kwezi zihlunu, kuya kufuneka ugcine ucinezelo ngalunye lwemizuzwana emi-3, emva koko uphumle ngokupheleleyo. Kuya kufuneka wenze ukucaphuka oku-10 ngokulandelelana ekufuneka kugcinwe imizuzwana emi-3 inye. Ungawenza lo mthambo uhleli phantsi, ungqengqile okanye umile kwaye ngokuziqhelanisa ungakwenza amaxesha ngamaxesha emini ngelixa usenza imisebenzi yakho yemihla ngemihla.

Ukutya kunganceda njani

Ukutya ukutya okunciphisa umchamo sesinye sezicwangciso zokuba ubambe umchamo wakho ngcono, jonga iingcebiso ezivela kwisazi sezondlo uTatiana Zanin eboniswe kule vidiyo ilandelayo:

Iingcebiso zokuthintela ukungahambi komchamo

Ezinye iingcebiso zokuthintela ukungahambi kakuhle komchamo ngokuya exesheni zezi:

• Kuphephe ukusela utywala kakhulu ekupheleni kosuku;
• Ukwenza umthambo Kegel rhoqo;
• Kuphephe ukubamba umchamo ixesha elide;

Elinye icebo elibalulekileyo kukuziqhelanisa nokuzilolonga phantsi kwesikhokelo somqeqeshi womzimba okanye i-physiotherapist kuba kubalulekile ukugcina isinqe se-perineum ngelixa usenza imisebenzi yomzimba, ngakumbi ukuba wenza imisebenzi yeempembelelo, njengokubaleka, okanye ukwenza ukutsiba komzimba, njengoko banokwandisa umngcipheko wokungabikho komchamo wokuyeka ukuya exesheni.