Zincane, kodwa zinamandla
Ukucindezeleka ukungabikho komzimba kungenza ukuhleka noma ukuchoboza umsebenzi oyingozi kuze kube yingxenye yabesifazane beseneminyaka engama-50, ngokuvamile okuholela ekuvukeni komchamo. Ukwelapha okungajwayelekile okungeyona ukuhlinzeka ngokucindezeleka kokucindezeleka kuhloswe ekuqiniseni imisipha yomzimba, okusekela isisu sakho esingaphansi. Kanye nokuzivocavoca okuhlosiwe okufana ne- Kegels , i-electrostimulation, nezindlela ze-biofeedback, ezincane okuthiwa "izisindo zangasese" zingakusiza futhi ukwakha ukulawula imisipha ukuze uphathe kangcono amandla akho esikhumba.
Indlela Owenza Ngayo
Izisindo zamagagasi ziza ngamaqoqo amancane ahamba kancane ahlome izintambo noma ucingo. Uma ufakwa emzimbeni (njenge-tampon), lezi zindwangu ezibushelelezi zenziwa endaweni ngenxa yokuchotshozwa kwemisipha ye-pelvic. Ngokuhamba kwesikhathi, imisipha iqiniswa ngokugcina isisindo sokuwa ngaphandle.
I-Regimen
- Yilungele: Yiya endlini yokugezela futhi uqinisekise ukuthi izisindo zihlanzekile futhi zikhululekile noma ezinye izingozi.
- Khetha isisindo esifanele: Qala ngesisindo esincane kakhulu esitholakalayo. Ezinye izinhlelo zisebenzisa izisindo ezifakwe ku-capsule, kuyilapho ezinye zihlanganisa izinhlobonhlobo zezinsimbi, ngasinye sinesicingo noma ucingo lwabo. Faka isisindo bese uzama ukuma, ukuhamba ngisho nokukhwehlela ngaphandle kokulala phansi; uma isisindo sihlala endaweni sizama isisindo esilandelayo esilandelayo. Khetha okukodwa kunayo yonke ongayibamba esikhundleni semaminithi ambalwa.
- Yenza umsebenzi owenziwe nge-pelvic: Ukwandisa kancane kancane inani lesisindo sangasese esisendaweni, kuze kube semaminithi angu-15, kabili ngosuku. Ungahamba futhi uhambe kodwa uhlale ume kunokuba uhlezi noma ulele phansi ukuze uthole umphumela omuhle.
- Nini ukuhamba ngesisindo esilandelayo: Uma ungagcina isisindo sibekwe kahle ngomzuzu o-15 ngesikhathi, zama isisindo esilandelayo esilandelayo. Kungathatha izinyanga ezingu-2-3 ukubona ukuthi isilawuli sakho sesisindo sithuthuka.
Ubani Okungafanele Asebenzise Izisindo Zama-Vaginal
Ngokusho kokubuyekezwa okubanzi okushicilelwe ngo-2013 ku- Cochrane Database yezinhlolo ezihleliwe ngokuphathelene nokusebenza kwama-"cones" omzimba wesifazane noma izisindo zokungaziphathi kahle abesifazane abanobudlelwano obuncane noma obunzima ngeke bakwazi ukusebenzisa la madivayisi.
Izisindo akufanele zisetshenziswe ngesikhathi esifanayo njenge-tampon noma i-diaphragm, noma uma unesifo socansi noma isifo socansi.
Ngesikhathi ukubuyekezwa kuka-2013 kuphetha ngokuthi izisindo zangasese zisebenza kangcono kunokungatholakali ukwelashwa uma zisetshenziselwa njalo - futhi kungase kube lula ukufundisa (futhi usebenzise) kunokuzivocavoca okuvamile kwe-pelvic njenge-Kegels - abanye besifazane bathola ukuqeqeshwa kwesisindo ukuba bangakhululekile futhi bayeka ukusebenzisa izisindo ngokuphelele.
Ezinye Izindlela Zokuthuthukisa Ukulawula Isisu
Amandla angaphansi epulazi ayingxenye eyodwa yokuphathwa kwe-incontinence. Ukubuyisela isilwane - okubandakanya ukubamba umchamo wakho isikhathi eside ukuze ukhulise umthamo wesigqila sakho - nezinguquko zokudla ezifana nokuqeda ukudla okubabayo noma okune-acidic, i-caffeine, nokudla i-fiber ngaphezulu kungabamba iqhaza ekulawuleni kwesinye isisu.
Okokugcina, abesifazane abanokucindezeleka okunomthelela obuningi bangathola impumuzo ekufundeni ukuthi bangakwazi kanjani ukulawula amandla esiteji sezintambo abavele benakho , ngokusho kocwaningo olwanyatheliswa kuyi- International Urogynecology Journal ngo-2008. Ukuqamba ngokuthi "Knack", ukuhamba kuhilela ukubamba ngokuqinile emuva noma ukufaka imisipha ye-pelvic ngaphambi nje nangesikhathi sokukhwehlela noma ukunciphisa.
Ngokungafani nokuzivocavoca phansi kwe-pelvic okungathatha izinyanga ukuvuna imiphumela, le clench ye-pelvic itholakale ukukhulisa ukulawulwa kwesisu ngaphakathi kungakapheli isonto.
Inothi lokuqapha mayelana nawo wonke umzimba we-pelvic: ungawasebenzisi ngenkathi uchama.
Imithombo:
Ikhasi lesikhathi: Ukungena kwe-Incontinence. Isikhungo se-US National on Information Sheet Public Information Sheet.
http://www.nia.nih.gov/health/publication/urinary-incontinence
I-Herbison GP, uDean N. Unesisindo esinesisindo samagciwane esiphambene nomzimba. Database Cochrane Yokuhlolwa Okuhlelekile 2013, Issue 7. Art. Cha: CD002114.
U-Perkins J, uJohnson CM. Izindwangu zamagagasi zePelvic Floor Training: I-Report Multi Case Participant Report. " I-Physiother Theory Pract. 2012 Oct; 28 (7): 499-508. doi: 10.3109 / 09593985.2011.653708.
UMiller, uJanis M; Sampselle, uCarolyn; U-Ashton-Miller, uJames; Hong, iNdodana kaGwi-Ryung; UDeLancey, uJohn OL "Ukucaciswa nokuqinisekiswa koMnumzane Knack: Umthelela Wobuningi Bamapelvic Floor Contraction Ukuvimbela Ukucindezeleka Kulindelwe Ukucindezeleka." I-International Urogynecology Journal 06/2008, Umqulu 19, Issue 6, iphe. 773 - 782.