Iimpawu zokuyeka ukuya exesheni ekungafuneki ukuba uzamkele njengesiqhelo

Umxholo

• Ushwankathelo
• 1. Isini esibuhlungu
• 2. Kushushu
• 3. Imood iyatshintsha
• 4. Ukuphuthelwa
• 5. Ukungahambi kakuhle komchamo
• 6. Ukulibala
• Yise kude

Ushwankathelo

Ukuyeka ukuya exesheni kubonisa ukuphela okusisigxina kumjikelo wakho wokuya esikhathini. Abasetyhini balibetha eli nqanaba ngokusesikweni emva kokuhamba unyaka omnye ngaphandle kwexesha. EUnited States, umyinge weminyaka yobudala yokuba umntu wasetyhini afike exesheni ungama-51.

Ukuyeka ukuya exesheni kunokuba lixesha leemvakalelo ezixubeneyo. Ngelixa abanye abantu basetyhini bekwamkela ukuphela komjikelo wabo wokuya exesheni, ukuya exesheni kungazisa iimpawu ezingafunekiyo zomzimba kunye nazo. Iindaba ezimnandi zezokuba zininzi iindlela zolawulo lweenguqu zomzimba nezengqondo ezenzeka ngeli xesha ebomini bakho.

Nazi iimpawu ezintandathu zokuyeka ukuya exesheni ekungafuneki ukuba uzamkele njengesiqhelo.

1. Isini esibuhlungu

Nokuba awulindelanga ukuya exesheni ukuba uhambe epakini, olunye uphawu olunokuthi lubambe ungalindelanga sisini esibuhlungu (dyspareunia). Ngexesha lolu tshintsho ukuya exesheni, akuqhelekanga ukuba ube neentlungu ngaphambili, ngexesha, okanye kanye emva kokwabelana ngesondo. Ubungakanani bunokwahluka kwiintlungu kuphela ekungeneni, kukutshisa okunzulu okanye ukubetha okuhlala ixesha elide emva kokungena.

Ukuyeka ukuya exesheni kunxulunyaniswa ne-vulvar kunye ne-vaginal atrophy (VVA), imeko ebangela ukoma kunye nokuncipha kweendonga zangasese ngenxa yokwehla kwe-estrogen. Zombini ukoma kunye nokuncipha kungenza ukungena kunye nokwabelana ngesondo kungonwabisi.

Kodwa awunyanzelekanga ukuba ubeke iziqhoboshi kubomi bakho bobulili. Sebenzisa i-lubrication yelungu lobufazi engaphaya kwekhawuntari kunokwenza ukungena kunye nokwabelana ngesondo kube lula ngakumbi.

Ukuba usenentlungu, thetha nogqirha wakho malunga nonyango lwamayeza. Banokukuyalela amayeza okuphelisa ukoma kwilungu lobufazi njengethamo elisezantsi lobufazi okanye i-estrogen suppository.

Unokwenza uhlengahlengiso kubomi bakho bezesondo. Ukubonisa kwangaphambili kunokukhuthaza ukuthambisa kwendalo kwaye kukhokelele kwintlungu encinci kunye nokonwaba ngakumbi ngexesha lokwabelana ngesondo. Oku kubandakanya ukuchukumisa ngakumbi, ukubamba, okanye ukwanga ngaphambi kokungena okwenyani.

2. Kushushu

Ukutshisa okutshisa kuhlala kuqala ngenxa yokuyeka ukuya exesheni, kusenokwenzeka ngenxa yotshintsho lwehomoni. Abanye abantu basetyhini banokuqhubeka nokufumana amava ngaphezulu kweminyaka eli-10.

Ukukhanya okushushu kunokuziva ngathi ukufudumala ngesiquphe okanye ubushushu obusasazeka emzimbeni wakho obuchaphazela kakhulu umzimba nobuso bakho ngaphezulu. Iimpawu zibandakanya ukugungxula ubuso okanye ukuba bomvu, ukubila okugqithisileyo, kunye nentliziyo ebetha ngokukhawuleza.

Ukuhamba rhoqo kunye nobushushu bokukhanya okushushu kuyahluka kumfazi ukuya emfazini. Ukukhanya okushushu kunokuhlala imizuzwana embalwa okanye ukuya kuthi ga kwimizuzu eliqela. Unokufumana nokubila ebusuku okwenza kube nzima ukulala kakuhle.

Enye indlela yokunciphisa ukukhanya okutshisayo kukuthathela ingqalelo idosi ephantsi yonyango. Ezinye izidambisi zengqondo zinokunceda ekuyekeni ukukhanya okushushu okanye ukunciphisa amandla azo. Wena nogqirha wakho ninokuthetha ngezinto eninokuzikhetha kwaye nifumane esona sisombululo sisiso.

Unokufumana ukukhululeka ngokusela amanzi abandayo ekuqaleni kombane oshushu, ukulala phantsi kwefeni, nokunxiba iimpahla ezikhaphukhaphu, ezinemigca onokuyikhulula ngokulula. Ukuphulukana nobunzima kunokubuphucula ubushushu kubasetyhini abathile.

3. Imood iyatshintsha

Utshintsho lwemood ukusuka kumanqanaba eehormone atshintshayo yinto eqhelekileyo ngexesha lokuya esikhathini. Ngokufanayo, unokufumana ukucaphuka, ukudinwa, okanye ukudana ngexesha lokuyeka ukuya exesheni.

Utshintsho kwindlela yokuphila elula inokukunceda ulawule imeko yakho. Zama ukulala iiyure ezisixhenxe ukuya kwezisibhozo ebusuku. Ukuzilolonga rhoqo kunokunceda ekuphuculeni imeko yakho ngokukhuthaza ukuveliswa kwee-endorphins okanye iihomoni "zokuziva ulungile". Cwangcisa ubuncinci imizuzu engama-30 yokuzilolonga iintsuku ezininzi zeveki.

Nciphisa uxinzelelo ngokuzibekela imida kwaye uthi hayi ukuba uziva ukhathazekile. Iindlela zokuphumla ezinje ngemithambo yokuphefumla nzulu kunye nokucamngca kunokunceda.

Ukuba imeko yakho ibonakala ingaphucuki kwaye ufumana iimpawu zoxinzelelo okanye unxunguphalo, thetha nogqirha wakho. Banokukunika amayeza athomalalisa uxinzelelo okanye amayeza okuxhalabisa okanye bakucebise ukuba ufune unyango.

4. Ukuphuthelwa

Ingxaki yokulala lolunye uphawu oluqhelekileyo lokuyeka ukuya exesheni. Nangona izizathu zahlukile, unokufumana ukungalali ngenxa yokwehla kwe-estrogen ebangela ukukhanya okutshisayo. Amanqanaba asezantsi eprogesterone yehomoni anokuchaphazela ukuwa kunye nokulala.

Unokuthetha nogqirha wakho malunga nokunyanga ukukhanya kwakho okushushu, okunokuphelisa ukunceda ukulala. Kodwa unokuthatha amanyathelo okuphucula ukulala kwakho ucocekile.

Kunqande ukuthatha umhlana emini, ngakumbi emva kwemini okanye kufuphi nexesha lokulala. Kwakhona kuphephe ukusela utywala, ukusela iziselo ezine-caffeine, okanye ukutya ngaphambi kokuba ulale.Ukunciphisa ixesha lesikrini ngaphambi kokulala kunokukunceda ulale ngokukhawuleza, nako.

Gcina igumbi lakho limnyama, lipholile, kwaye lizolile. Ukuba iingxaki zokulala ziyaqhubeka, jonga ugqirha wakho ukuba akhuphe ingxaki.

5. Ukungahambi kakuhle komchamo

Ukwehla kwe-estrogen ngexesha lokuya exesheni kunokunciphisa i-urethra. Ngenxa yoko, unokuvuza umchamo xa uthimla, uhleka okanye ukhohlela. Abanye abantu basetyhini banokuba nobunzima bokubamba umchamo kwaye bazifumane besibalekela kwigumbi lokuhlambela.

Enye indlela yokunciphisa oku kungenzeki kukuzama ukuzilolonga kweKegel ukomeleza izihlunu zomgangatho we-pelvic. Oku kunokukunika ulawulo ngakumbi kumsebenzi wakho wesinyi. Ukuzivocavoca kweKegel kubandakanya ukuqinisa kunye nokuhlaziya izihlunu zakho zangasese ngokuphindaphindiweyo.

Kude kube kuphuculwe ukunganyangeki, unokunxiba iipads ngokukodwa xa ukuvuza kwesinyi. Kwakhona, thintela nasiphi na isiselo esonyusa ukungxamiseka kokuchama, ezinje ngeziselo ezine-caffeine. Ubunzima obugqithisileyo bunokubeka uxinzelelo kwi-bladder yakho, ke ukunciphisa umzimba kunokuphucula ukungangqinelani komchamo kwabanye abantu basetyhini.

6. Ukulibala

Iingxaki zememori kunye nengxaki yokujolisa kunokukhula ngexesha lokuyeka ukuya exesheni. Abanye abantu basetyhini bayichaza le mvakalelo njengenkungu yengqondo.

Ezi ngxaki zinokunxulumana nokungabikho kokulala kunye nemicimbi yezempilo yengqondo enje ngoxinzelelo kunye noxinzelelo. Ke, ukuphatha ngokukuko uxinzelelo, uxinzelelo kunye nokungalali kunokuphucula ukusebenza kwengqondo.

Kwakhona kunceda ukugcina ingqondo yakho isebenza. Zama imisebenzi evuselela ingqondo, njengepuzzle yamagama, kwaye uhlale usebenza ngokwasentlalweni.

Ewe kunjalo, ayizizo zonke iimeko zokulibala ezibangelwa kukuyeka ukuya exesheni. Ukuba iingxaki zakho zememori aziphucuki okanye zichaphazela ubomi bakho bemihla ngemihla, thetha nogqirha wakho.

Yise kude

Iimpawu zokuyeka ukuya exesheni zinokuhlala iminyaka embalwa okanye nangaphezulu kweminyaka elishumi. Kuxhomekeke kubukhali beempawu zakho, ukuya exesheni kunokuba nefuthe elibi kumgangatho wobomi bakho.

Awunakho ukutshintsha ibhayoloji, kodwa uyakwazi ukulawula iimpawu ezingathandekiyo. Ngokukhawuleza xa unencoko nodokotela wakho, ngokukhawuleza unokufumana ukukhululeka kwiimpawu ezinjengokutshisa okutshisayo kunye nokulala.