4 Zosankha Zaumoyo Zofunika Kwambiri

Zamkati

• Onaninso za

Mwakhala kuti mwaloweza pamtima mantra kuti mukhale ndi thupi lokwanira komanso labwino: Idyani zakudya zopatsa thanzi ndikumamatira ku masewera olimbitsa thupi. Koma izi sizokhazo zomwe mungachite mwanzeru kuti mukhale ndi moyo wautali, wosangalatsa. Kukuthandizani kukutsogolerani, tayang'ana pazinthu zinayi zofunika kwambiri zomwe mayi aliyense ayenera kupanga mwanzeru, kuphatikiza zisankho zinayi zing'onozing'ono zomwe zingathandizenso thanzi lanu.

1. Kusankha dokotala

Mvetserani mawu apakamwa. Mbiri ya madokotala - yabwino kapena yoyipa - nthawi zambiri imakhala yopanda tanthauzo, kotero ngati mnzako kapena wogwira naye ntchito akunyoza dokotala wake wachikazi, lingalirani kuti ndi lingaliro lofunikira. Mukafunsa mozungulira dzina la doc wabwino, onetsetsani kuti ali gawo la dongosolo lanu la inshuwaransi yazaumoyo. (Zolinga zambiri zimapangitsa kuti zikhale zosavuta kufufuza dzina la dokotala pa mawebusaiti awo, koma nthawi zonse muzitsatira foni ku ofesi ya dokotala kuti mutsimikize kuti iye akadali wopereka chithandizo, popeza madokotala amachoka ndikubwereranso ndondomeko kawirikawiri.)

Onetsetsani kuti ali ndi satifiketi ya board. Satifiketi ya Board imatsimikizira kuti dokotala wamaliza maphunziro awo m'malo apadera ndipo wapambana mayeso oyesa chidziwitso chake m'gawo lake. Komanso, madotolo ovomerezeka ndi board amayenera kuvomerezedwa zaka zisanu ndi chimodzi mpaka 10 zilizonse, kutengera luso lawo, kuti atsimikizire kuti zomwe akudziwa zikukhala zatsopano. Kuti mudziwe ngati dokotala wanu ali ndi certification ya board, funsani American Board of Medical Specialties pa (866) ASK-ABMS kapena fufuzani pa abms.org.

[online_image_failed_bf8eb578-8471-3e83-a743-92b45ffb1fec]

Itanani ofesi ya dokotala. Samalani ndi momwe ogwira ntchito kuofesi amakuchitirani; zitha kuwunikiranso za chizolowezi chonse. Mwachitsanzo, ngati mumayimilira kwa mphindi zochepa panthawi yomwe mumayimba foni, mutha kukhala ndi nthawi yovuta kufikira dokotala mukakhala ndi vuto ladzidzidzi. Mukamalankhula ndi wolandila alendo, funsani ngati odwala amadikirira nthawi zambiri; ngati ndi choncho, funsani za nthawi yayitali yakudikirira. Musananyamuke kukakumana, itanani ofesi ya dokotala kuti muwonetsetse kuti akuyenda pa nthawi yake.

Kukumana maso ndi maso. Ngati n'kotheka, pangani kukaonana kwaulere ndi dokotala aliyense watsopano. Chiyanjano pakati pa wodwala ndi dokotala ndichapadera kwambiri, chifukwa chake ayenera kukhala munthu amene mumamva kuti mutha kuyankhula naye ndi kumukhulupirira. Ndipo khulupirirani chibadwa chanu - ngati simupeza vibe yabwino kwa dokotala, pitirizani kusaka ndikupeza wina.

Adziwitseni adotolo ngati ali yekha. Amayi ena amangoonana ndi dokotala wachikazi kamodzi kapena kawiri pachaka osati dokotala wachipatala. Koma ngati simukudziwa za gyno yanu, mwina simukupeza mayeso ofunikira-monga kuyezetsa magazi kwa cholesterol ndi kuwerengera kwa magazi-zomwe mukufunikira.

[inline_image_failed_bf8eb578-8471-3e83-a743-92b45ffb1fec]

2. Kusankha kulera

Chitani homuweki yanu. Amayi ambiri amakhala nthawi yambiri akukonzekera tchuthi cha sabata imodzi kuposa kusankha njira zolelera zomwe azidalira. Nkhani yabwino ndiyakuti pali zosankha zambiri kuposa kale, koma azimayi ali ndi udindo wophunzitsa okha pazomwe angasankhe. Fufuzani zina mwa njira zolerera zatsopano pamsika poyambira pa tsamba la Association of Reproductive Health Professionals ku arhp.org, kapena pitani ku Planned Parenthood ku plansparenthood.org.

Unikani zosowa zanu. Pofuna kuchepetsa chisankhocho, dzifunseni mafunso otsatirawa: Kodi mukufuna njira yolerera yomwe ingasinthidwe (mwachitsanzo, njira yotchinga ngati chotsekera, kapena njira ya mahomoni, monga piritsi kapena Depo-Provera) kuti mukhale ndi ana mu tsogolo, kapena lokhalitsa (monga Essure, momwe chida chosinthasintha, chokhala ngati kasupe chimayikidwa mu chubu chilichonse kuti muchepetse umuna) mukakhala kuti mwakhala ndi ana kapena simukufuna? Kodi mumafunikiranso chitetezo ku matenda opatsirana pogonana? (Yankho nlakuti inde ngati simuli pachibwenzi.) Ngati ndi choncho, ganizirani za makondomu. Diaphragm ndi kondomu ndizosankha zabwino ngati mukufuna njira zomwe zingagwiritsidwe ntchito musanagonane. (Piritsi ndiye njira yodalirika yolerera, koma iyenera kukhala m'magazi anu nthawi yayitali musanagonane.) Kodi mumakhala ndi matenda opatsirana mumkodzo (UTI)? Ngati ndi choncho, ma diaphragms, omwe angapangitse chiopsezo cha UTI, sichingakhale chabwino kwa inu.

Gwiritsani ntchito zomwe mwasankha. Kulephera kwakukulu kwakulera ndiko kulephera kugwiritsa ntchito njira zakulera. Ngakhale njirayo ndiyabwino bwanji, siyigwira ntchito ngati ili m'dirowa.

[online_image_failed_bf8eb578-8471-3e83-a743-92b45ffb1fec]

3. Kusankha kupanga kugona kukhala patsogolo

Dziwani kuopsa kwa kugona. Anthu ena amaona kugona ngati kungotaya nthawi, ndipo izi zikutanthauza kuti ndizotheka. Koma kumangogona (ambiri a ife timafunikira pakati pa maola asanu ndi awiri kapena asanu ndi anayi usiku) kumawononga zambiri kuposa kungokupangitsani kukhala opanda pake komanso opanda pake. Kafukufuku wochulukirapo akuwonetsa kulumikizana pakati pa kugona mokwanira ndi chiopsezo chowonjezeka cha matenda angapo, monga mtundu wa 2 shuga, matenda oopsa komanso kunenepa kwambiri. Malinga ndi National Sleep Foundation, kafukufuku akuwonetsa kulumikizana pakati pa kusowa tulo ndi kuchepa kwa mahomoni a leptin, omwe amayang'anira kagayidwe kazakudya. Leptin ikachepa, thupi limalakalaka ma carbs, ma carbs ndi ma carbs ambiri.

Kuphatikiza apo, kusapeza ma z okwanira kumathandizanso kufooketsa chitetezo chamthupi, ndikukuyikani pachiwopsezo chachikulu cha chimfine, chimfine ndi matenda. Ndipo kuyendetsa galimoto mutasowa tulo kumachedwetsa nthawi yomwe mumachita ndikukweza ngozi.

Yesetsani kukhala ndi chizolowezi chabwino chogona. Kuti mugone bwino usiku: Chepetsani kumwa tiyi kapena khofi mkati mwa maola asanu ndi limodzi musanakagone, ndipo ngati mumasuta, siyani, chifukwa caffeine ndi nikotini ndizolimbikitsa zomwe zingasokoneze kupumula kwanu. Ingogonani pabedi kuti mugone-osati kusanja cheke, kuwonera TV kapena kudya. Ngati simuyamba kugwedezeka mkati mwa mphindi 15, siyani bedi lanu ndikuchita zina zopumula, monga kuwerenga kapena kumvetsera nyimbo (bola ngati palibenso yosangalatsa). Chotsani mawotchi onse makamaka owala digito kutali ndi inu; kuwerengera maola oti munyamuke kumangowonjezera nkhawa zanu. Ndipo ngati mwapanikizika ndi zinazake kapena mukuda nkhawa mudzayiwala chinthu chomwe mukufuna kuchita, lembani malingaliro anu m'mabuku kuti musawafotokozere.

[online_image_failed_bf8eb578-8471-3e83-a743-92b45ffb1fec]

4. Kusankha mayeso oyenera

Pap smears ndi kuyezetsa HPV. Kuyesedwa kwa Pap kumatha kuzindikira kusintha kwamaselo pachibelekeropo komwe kumatha kukhala kofulumira, ndipo ngati ma cell amenewo atachotsedwa kapena kuwonongedwa, zitha kuteteza kufalikira kwa khansa. Zotsatira za Pap zikubwera modzidzimutsa, muyenera kuyesedwanso kapena kukayezetsa DNA yomwe imazindikira kupezeka kwa mitundu 13 ya kachilombo ka HIV kapangidwe ka papillomavirus (HPV). Kumbukirani kuti ngakhale mutakhala ndi HPV, mwayi wanu wokhala ndi khansa ya pachibelekero ndi wochepera 1 peresenti. Nthawi zambiri, matenda a HPV amatha okha, makamaka kwa atsikana.

Dziwaninso malangizo atsopano a Pap smear: Ngati muli ndi zaka 30 kapena kuposerapo ndipo mwakhala ndi mayeso atatu a Pap smear kwa zaka zitatu zotsatizana, funsani dokotala ngati mungathe kuyezetsa zaka ziwiri kapena zitatu zilizonse. Izi ndizotetezeka chifukwa khansa ya khomo lachiberekero ikukula pang'onopang'ono, akutero Saslow. Ngati simunakwanitse zaka 30, tengani Pap chaka chilichonse. Pamodzi ndi Pap lililonse, mulinso ndi mwayi wopeza mayeso a HPV DNA.

Ndikofunikiranso kuti azimayi onse aziona a gynecologist chaka chilichonse kuti azisamalira, zomwe zingaphatikizepo mayeso a m'mawere ndi m'chiuno.

[online_image_failed_bf8eb578-8471-3e83-a743-92b45ffb1fec]

Kuyezetsa matenda opatsirana pogonana. Amayi onse ochepera zaka 25 ayenera kuyesedwa chaka ndi chaka kuti aone ngati ali ndi matenda opatsirana pogonana-omwe, mwa 75% ya milandu, alibe zisonyezo, malinga ndi Mitchell Creinin, MD, director of the mabanja ku University of Pittsburgh. Ngati sanalandire chithandizo, chlamydia imatha kubweretsa matenda am'mimba, omwe amatha kubereka. Ngati mwakhala mukugonana mosadziteteza komanso / kapena simukudziwa mbiri yonse ya mnzanuyo, lankhulani ndi a gynecologist wanu za kuyesanso matenda a chinzonono, HIV, syphilis, ndi hepatitis B ndi C, zomwe sizomwe zimachitika nthawi zonse.

Mayeso a m'mawere. Konzani mayeso ofunikira apachakawa mukatha kusamba (mabere adzakhala ocheperako komanso opunduka) ndipo onetsetsani kuti dokotala akuyamba kudera lonselo, atero a Marisa Weiss, MD, Purezidenti komanso woyambitsa breastcancer.org, bungwe lopanda phindu ku Narberth , Pa. Dokotala wanu ayenera kumva bere lililonse malo opweteka kapena chotupa chodziwika bwino. "Madokotala ayeneranso kumverera dera lamankhwala lomwe lili pansi pa kolala komanso m'khwapa," akutero a Weiss. "Makhansa ambiri amatha kuchitika kumtunda kwa bere komwe kumafika kukhwapa, mwina chifukwa cha minofu ya gland yomwe ili m'derali."

Kuphatikiza apo, dokotala wanu ayenera kuyang'ana khungu lowoneka ngati lalanje ngati khungu, khungu lomwe labwerera mkatikati, kutaya magazi komanso mawere osagwirizana (ngati wina wakula modzidzimutsa, zitha kuwonetsa matenda kapena khansa) . Ngati dokotala wanu akusowa dera, musachite manyazi kumufunsa kuti apite komweko.

[online_image_failed_bf8eb578-8471-3e83-a743-92b45ffb1fec]

Kufufuza mafuta m'thupi. Kuchulukana kwa zolengeza m'mitsempha yonyamula magazi kupita ku minofu kumayamba chakumapeto kwa unyamata komanso uchikulire. M'malo mwake, kuyeza mafuta m'thupi mwanu ali ndi zaka 22 kumaneneratu za chiwopsezo cha matenda a mtima kwa zaka 30 mpaka 40, malinga ndi National Heart, Lung, and Blood Institute. Ndipo ngati cholesterol yanu ikupezeka kuti ili ndi malire (200-239 mg / deciliter) kapena okwera (240 mg / deciliter kapena pamwambapa), muli ndi nthawi yosintha moyo wanu, monga kudya moyenera komanso kuchita masewera olimbitsa thupi pafupipafupi, kuti mukhale mwayi wabwino wopewa matenda a mtima pambuyo pake.

Kufufuza matenda ashuga. Ngati muli ndi zaka zosachepera 45 ndipo muli ndi vuto limodzi loyambitsa matenda a shuga, monga kunenepa kwambiri kapena kunenepa kwambiri kapena kukhala ndi kholo kapena mchimwene wanu yemwe ali ndi vutoli, funsani dokotala kuti akuyezeni kuchuluka kwa shuga m'magazi. Ngati mwapezeka kuti muli ndi matenda ashuga (mtundu watsopano womwe umafotokozedwa ndimwazi wamagazi mopitilira muyeso koma osakwanira kuti mupezeke ngati matenda ashuga) kapena mtundu wa 2 shuga, mutha kusintha thanzi lanu ndikuchepetsa shuga wamagazi ndi zakudya zabwino komanso kuchita masewera olimbitsa thupi (komanso Cardio), zomwe zimapangitsa kuti mukhale ndi chidwi ndi insulin; Komabe, nthawi zina mankhwala amafunika.

[online_image_failed_bf8eb578-8471-3e83-a743-92b45ffb1fec]

Onaninso za