Upangiri Wamasiku 30 Wakuchita Bwino kwa IVF: Zakudya, Mankhwala, Kugonana, ndi Zambiri

Zamkati

• Maulendo a IVF
• Kukonzekera
• Gawo 1
• Gawo 2
• Gawo 3
• Gawo 4
• Gawo 5
• Gawo 6
• Malangizo a moyo wa IVF
• Zomwe mungadye pa IVF
• Momwe mungagwirire ntchito pa IVF
• Zomwe muyenera kuponyera ndi mankhwala oti mupewe
• Mankhwala oti mupewe komanso komwe amapezeka
• Makhalidwe amadzimadzi
• Parabens, triclosan, ndi benzophenone
• BPA ndi ma phenols ena
• Bromin retardants lawi
• Mankhwala opangira mafuta
• Mapuloteni
• Zigawo
• Mankhwala omwe angasokoneze mankhwala osokoneza bongo
• Mankhwala olengeza kwa dokotala wanu wobereka
• Zowonjezera zofunika kutenga panthawi ya IVF
• Ndi maola angati ogona kuti mupeze nthawi ya IVF
• Zomwe mumachita komanso zosayenera kuchita zogonana ndi IVF
• Kodi mumatha kumwa mowa pa nthawi ya IVF?
• Zomwe mungachite pazizindikiro za IVF
• Kutuluka magazi kapena kuwonera
• GI ndi zovuta zam'mimba
• Kuphulika
• Nseru
• Mutu ndi ululu
• Kutopa ndi kutopa
• Kupsinjika ndi nkhawa
• Kutentha kotentha
• Kudzisamalira pa nthawi ya IVF
• Ziyembekezero za okwatirana amuna panthawi ya IVF

Fanizo la Alyssa Keifer

Mukuyamba ulendo wanu wa vitro feteleza (IVF) - kapena mwina mwakhalapo kale. Koma simuli nokha - zafunika thandizo lowonjezerali kuti mukhale ndi pakati.

Ngati mwakonzeka kuyamba kapena kuwonjezera kubanja lanu ndipo mwayesapo njira zina zonse zoberekera, IVF nthawi zambiri ndiyo njira yabwino kwambiri yoberekera mwana.

IVF ndi njira yachipatala momwe dzira limakhalira ndi umuna, ndikukupatsani mwana wosabadwayo - mmera wamwana! Izi zimachitika kunja kwa thupi lanu.

Kenako, mluza umazizira kapena umasamutsira m'chiberekero (m'mimba), chomwe mwachiyembekezo chimabweretsa mimba.

Mutha kukhala ndi malingaliro angapo mukamakonzekera, kuyamba, ndi kumaliza kayendedwe ka IVF. Kuda nkhawa, kumva chisoni, komanso kusatsimikizika ndizofala. Kupatula apo, IVF imatha kutenga nthawi, kukhala wovutitsa thupi - ndipo kumawononga ndalama pang'ono - zonse kuti zikhale ndi mwayi woyembekezera.

Osanenapo mahomoni. Pafupifupi masabata awiri a kuwombera pafupipafupi kumatha kukulitsa malingaliro anu ndikupangitsa kuti thupi lanu lizimva kulira.

Ndizomveka pamenepo, kuti masiku 30 omwe akutsogolera kuti IVF izikhala yofunikira kwambiri kuti thupi lanu likhale labwino, lamphamvu, ndikukonzekera mokwanira pantchito yachipatala iyi.

Uwu ndiye chitsogozo chanu chodzipatsa nokha ndi mnzanu mwayi wabwino wokhala ndi mwana kudzera mu IVF. Ndi malangizowa, simudzangodutsa gawo lanu la IVF, koma mudzachita bwino nthawi yonseyi.

Konzekerani kudabwa ndi mphamvu zanu.

Maulendo a IVF

Kupyola muyeso wa IVF kumatanthauza kudutsa magawo angapo. Zimakhala zachizoloŵezi kufuna zoposa nthawi imodzi ya IVF zinthu zisanamangirire.

Nayi kuwonongeka kwa magawo, kuphatikiza kuti aliyense amatenga nthawi yayitali bwanji:

Kukonzekera

Gawo lokonzekera limayamba masabata awiri kapena anayi musanayambe kayendedwe kanu ka IVF. Zimaphatikizaponso kusintha kwakanthawi kamoyo kuti muwonetsetse kuti muli ndi thanzi labwino.

Dokotala wanu angakulimbikitseni mankhwala kuti musambe kusamba nthawi zonse. Izi zimapangitsa kuyamba magawo onse a IVF kukhala kosavuta.

Gawo 1

Gawo ili limatenga tsiku limodzi. Tsiku 1 la IVF yanu ndiye tsiku loyamba la nthawi yanu yoyandikira kwambiri ndi mankhwala a IVF. Inde, kuyamba nthawi yanu ndichinthu chabwino pano!

Gawo 2

Gawo ili limatha kutenga masiku atatu kapena 12. Muyamba mankhwala obala omwe amalimbikitsa, kapena kudzutsa mazira anu. Izi zimawapangitsa kukhala omangika kuti amasule mazira ambiri kuposa masiku onse.

Gawo 3

Mudzakhala ndi jakisoni wa "mahomoni oyembekezera" kapena monga amadziwika, chorionic gonadotropin (hCG). Mahomoniwa amathandiza mazira anu kutulutsa mazira.

Kwenikweni maola 36 mutabayidwa, mudzakhala kuchipatala choberekera komwe dokotala wanu azakolola kapena kutulutsa mazira.

Gawo 4

Gawo ili limatenga tsiku ndikukhala ndi magawo awiri. Mnzanu (kapena wopereka) adzakhala atapereka kale umuna kapena adzatero mukakolola mazira anu.

Mwanjira iliyonse, mazira atsopanowo amalumikizidwa ndi umuna patangopita maola ochepa. Apa ndi pomwe mungayambe kumwa mahomoni otchedwa progesterone.

Hormone iyi m'mimba mwanu kuti mukhale ndi pathupi pabwino ndikuchepetsa mwayi wopita padera.

Gawo 5

Pasanathe sabata kuchokera pamene mazira anu adakololedwa, kamwana kanu kabwinobwino kamabwereranso m'mimba mwanu. Iyi ndi njira yosavomerezeka, ndipo simungamve kanthu.

Gawo 6

Pakatha masiku 9 mpaka 12, mudzabwerera ku ofesi ya dokotala wanu. Dokotala wanu amakupatsani scan kuti muwone m'mene kamera kanu kakang'ono kamakhalira m'nyumba mwanu. Muyeneranso kuyezetsa magazi kuti muwone kuchuluka kwa mahomoni omwe ali ndi pakati.

Malangizo a moyo wa IVF

Pansipa, tikuphimba zosintha pamoyo zomwe zimapatsa thupi lanu chithandizo chabwino panthawi yanu ya IVC, mimba komanso thanzi lanu.

Zomwe mungadye pa IVF

Pakati pa IVF, yang'anani kudya zakudya zopatsa thanzi. Osapanga kusintha kulikonse kwakukulu kapena kwakukulu panthawiyi, monga kukhala wopanda gilidi ngati simunali kale.

Dr. Aimee Eyvazzadeh, katswiri wokhudzana ndi matenda opatsirana pogonana, akuvomereza kuti azidya mozungulira ku Mediterranean. Maziko ake obzala mbewu, owoneka bwino ayenera kupereka zakudya zabwino zomwe thupi lanu limafunikira.

M'malo mwake, kafukufuku akuwonetsa kuti zakudya zaku Mediterranean zitha kupititsa patsogolo kuchuluka kwa IVF pakati pa azimayi omwe sanakwanitse zaka 35 ndipo alibe kunenepa kwambiri kapena kunenepa kwambiri.

Ngakhale kuti phunziroli linali laling'ono, kudya zakudya zopatsa thanzi m'masabata omwe akutsogolera ntchitoyi sikupweteka.

Popeza zakudya zimakhudzanso thanzi la umuna, limbikitsani mnzanuyo kuti azidya nawo chakudya cha Mediterranean.

Nazi njira zosavuta kusintha zakudya zanu ndi zakudya za Mediterranean:

• Lembani zipatso ndi ndiwo zamasamba zatsopano.
• Sankhani mapuloteni owonda, monga nsomba ndi nkhuku.
• Idyani mbewu zonse, monga quinoa, farro, ndi pasitala yambewu yonse.
• Onjezerani nyemba, kuphatikizapo nyemba, nandolo, ndi mphodza.
• Pitani ku mkaka wopanda mafuta ambiri.
• Idyani mafuta athanzi, monga avocado, maolivi osapitilira mafuta, mtedza, ndi mbewu.
• Pewani nyama yofiira, shuga, tirigu woyengedwa, ndi zakudya zina zopangidwa kwambiri.
• Dulani mchere. Zakudya zonunkhira ndizitsamba ndi zonunkhira m'malo mwake.

Momwe mungagwirire ntchito pa IVF

Amayi ambiri amapewa kapena kusiya kuchita masewera olimbitsa thupi panthawi ya IVF chifukwa amakhala ndi nkhawa kuti kumenya mphasa sikungakhale koyenera kutenga pakati. Osadandaula. Amayi ambiri amatha kupitiliza kuchita masewera olimbitsa thupi.

Dr. Eyvazzadeh akukulimbikitsani kuti mupitilize kuchita zomwe mwakhala mukuchita, makamaka ngati muli ndi njira yokhazikika yolimbitsa thupi.

Amalangiza kuti ngati muli ndi thupi labwino (BMI), mwakhala mukuchita masewera olimbitsa thupi, komanso muli ndi chiberekero chathanzi, muyenera kupitiliza kuchita masewera olimbitsa thupi.

Komabe, Eyvazzadeh amalimbikitsa azimayi onse omwe ali ndi IVF kuti azitha kuthamanga mtunda wopitilira 15 mamailosi sabata iliyonse. Mawondo anu adzakuthokozaninso!

"Kuthamanga kumasokoneza kwambiri kubala kwathu kuposa mtundu wina uliwonse wa masewera olimbitsa thupi," akutero.

Amalongosola kuti zimatha kukhala ndi zovuta pakulimba kwa chiberekero ndikusunthira magazi kuchoka pamimba kupita kumimba ndi ziwalo zina pomwe njira yoberekera imafunikira kwambiri.

Ngati ndinu wothamanga, tsimikizani kuti musinthe malo anu atali ndi:

• kuthamanga pang'ono
• kukwera mapiri
• chozungulira
• kupota

Zomwe muyenera kuponyera ndi mankhwala oti mupewe

Ganizirani kuponya kapena kupewa zinthu zina zapakhomo zopangidwa ndi mankhwala osokoneza bongo a endocrine (EDCs).

EDCs imasokoneza:

• mahomoni
• uchembere wabwino
• kukula msanga

Osatchulidwa, sizili bwino pa thanzi lanu lonse.

The ati mankhwala omwe atchulidwawa "amadetsa nkhawa thanzi la anthu." Dr. Eyvazzadeh amalimbikitsa kuti mufufuze zinthu zomwe mumagwiritsa ntchito kwambiri ndikusintha njira zina zachilengedwe.

Mankhwala oti mupewe komanso komwe amapezeka

Makhalidwe amadzimadzi

• kupukuta misomali

Parabens, triclosan, ndi benzophenone

• zodzoladzola
• chinyezi
• sopo

BPA ndi ma phenols ena

• zipangizo zopangira chakudya

Bromin retardants lawi

• mipando
• zovala
• zamagetsi
• matepi a yoga

Mankhwala opangira mafuta

• Zipangizo zosagwira
• zida zophikira osayimirira

Mapuloteni

• nyama
• mkaka
• zojambulajambula

Zigawo

• pulasitiki
• zokutira mankhwala
• zodzoladzola ndi kununkhira

Mankhwala omwe angasokoneze mankhwala osokoneza bongo

Pamene mukukonzekera kuyamba kayendedwe kanu ka IVF, uzani dokotala wanu za chonde za mankhwala omwe mumamwa. Onetsetsani kuti mwalemba zonse, ngakhale mankhwala wamba, monga:

• mapiritsi a ziwengo za tsiku ndi tsiku
• acetaminophen (Tylenol) kapena ibuprofen (Advil)
• malamulo aliwonse
• zowonjezera-the-counter (OTC) zowonjezera

Mankhwala ena atha kukhala:

• kusokoneza mankhwala osokoneza bongo
• zimayambitsa kusamvana kwama mahomoni
• zimapangitsa kuti mankhwala a IVF asamagwire bwino ntchito

Mankhwala omwe ali pansipa ndiofunikira kwambiri kupewa. Funsani dokotala ngati kuli kotheka kuti akupatseni njira zina mukamayendetsa IVF ngakhale mutakhala ndi pakati.

Mankhwala olengeza kwa dokotala wanu wobereka

• Mankhwala ndi OTC nonsteroidal anti-inflammatory drugs (NSAIDS), monga aspirin, ibuprofen (Advil, Motrin, Midol), ndi naproxen (Aleve)
• mankhwala a kukhumudwa, nkhawa, ndi matenda ena amisala, monga mankhwala opatsirana
• steroids, monga omwe amagwiritsidwa ntchito pochizira mphumu kapena lupus
• mankhwala ochepetsa mphamvu
• mankhwala a chithokomiro
• zopangidwa ndi khungu, makamaka zomwe zimakhala ndi estrogen kapena progesterone
• mankhwala a chemotherapy

Zowonjezera zofunika kutenga panthawi ya IVF

Pali zowonjezera zowonjezera zomwe mungatenge kuti muthandizire kutenga mimba yatsopano.

Yambitsani vitamini wobereka m'masiku 30 (kapena miyezi ingapo) nthawi yanu ya IVF isanayambe kukulitsa folic acid. Vitamini uyu ndi wofunikira kwambiri, chifukwa amateteza ku ubongo ndi zovuta za kubadwa kwa msana pakupanga fetus.

Mavitamini oyembekezera angathandizenso mnzanu kulimbitsa umuna wake.

Dr. Eyvazzadeh amalimbikitsanso mafuta amafuta, omwe amatha kuthandizira kukula kwa mazira.

Ngati kuchuluka kwanu kwa vitamini D kuli kotsika, yambani kumwa mavitamini D asanafike nthawi yanu ya IVF. Mavitamini D ochepa mwa mayi akhoza kukhala.

Kumbukirani kuti Food and Drug Administration siziwongolera zowonjezerapo zaumoyo ndi ukhondo monga momwe amachitira ndi mankhwala osokoneza bongo. Nthawi zonse onaninso zowonjezerazo ndi dokotala musanaziwonjezere pazakudya zanu za tsiku ndi tsiku.

Muthanso kuyang'ana zolemba za NSF International certification. Izi zikutanthauza kuti chowonjezeracho chatsimikiziridwa kuti ndi chitetezo potsogolera, mabungwe odziyimira pawokha.

Ndi maola angati ogona kuti mupeze nthawi ya IVF

Kugona ndi kubereka kumagwirizana kwambiri. Kugona mokwanira kumatha kuthandizira kuzungulira kwanu kwa IVF.

Kafukufuku wa 2013 adapeza kuti kuchuluka kwa pakati pa omwe amagona maola 7 mpaka 8 usiku uliwonse kunali kwakukulu kwambiri kuposa omwe amagona kwakanthawi kochepa kapena kupitilira apo.

Dr. Eyvazzadeh akunena kuti melatonin, mahomoni omwe amayang'anira kugona komanso kubereka, amapita pakati pa 9 koloko masana. ndi pakati pausiku. Izi zimapangitsa 10 koloko masana mpaka 11 koloko madzulo. nthawi yabwino yogona.

Nazi njira zingapo zopangira kugona mokwanira gawo lanu:

• Kuziziritsa chipinda chanu mpaka 60 mpaka 67ºF (15 mpaka 19ºC), ikuyitanitsa National Sleep Foundation.
• Sambani ofunda kapena zilowerere mu kusamba otentha basi asanagone.
• Lavender wosavuta m'chipinda chanu (kapena mugwiritse ntchito shawa).
• Pewani caffeine maola 4 kapena 6 musanagone.
• Lekani kudya maola awiri kapena atatu musanagone.
• Mverani nyimbo zofewa, zochedwa kupumula, ngati zidutswa za symphonic.
• Chepetsani nthawi yotchinga osachepera mphindi 30 musanagone. Izi zikuphatikiza mafoni, ma TV, ndi makompyuta.
• Khalani wofatsa musanagone.

Zomwe mumachita komanso zosayenera kuchita zogonana ndi IVF

Chimodzi mwazinthu zazikulu zodabwitsa za kusabereka ndikuti palibe chowongolera kapena chosavuta pankhani yogonana yomwe ayenera khalani ndi udindo wopanga ana awa!

M'masiku 3 kapena 4 isanafike nthawi yobereka umuna, abambo ayenera kupewa kutulutsa umuna, pamanja kapena kumaliseche, atero Dr. Eyvazzadeh. Amanenanso kuti maanja akufuna "mphika wathunthu wathunthu" wa umuna wabwino kwambiri ikafika nthawi yosonkhanitsa, mosiyana ndi kufunafuna "zomwe zatsala" kuchokera pachitsanzo cha ejaculate.

Izi sizikutanthauza kudziletsa kwathunthu pakugonana, komabe. Amati maanja amatha kulumikizana mwachikondi, kapena zomwe amakonda kutcha "zogonana". Chifukwa chake, bola ngati mwamunayo samataya umuna panthawi yakukula kwa umuna, khalani omasuka kusokonekera.

Amalimbikitsanso maanja kuti asalowerere kwambiri ndikupewa kugonana kwambiri, chifukwa izi zimatha kukwiyitsa chiberekero.

Kodi mumatha kumwa mowa pa nthawi ya IVF?

Mutha kufuna chakumwa mutanyamula nkhawa ya IVF. Ngati ndi choncho, pali nkhani yabwino yochokera kwa Dr. Eyvazzadeh. Akuti ndizotheka kumwa pang'ono.

Koma samalani kuti zakumwa zingapo mkati mwa sabata zitha kukhala ndi zotsatirapo zoyipa za IVF.

Komanso, mwina simungayankhe bwino ndi mowa pamwamba pa mankhwala obereketsa. Zingakusiyeni mukumva chisoni.

Zomwe zapezeka kuti kubadwa kwamoyo kumakhala 21% m'munsi mwa azimayi omwe amamwa zakumwa zoposa zinayi sabata limodzi ndipo 21% m'munsi pomwe onse awiri amamwa zakumwa zoposa zinayi sabata.

Inde, mukangomaliza kumene kusamutsa mwana wosabadwayo, muyenera kupewa kumwa zakumwa zilizonse.

Zomwe mungachite pazizindikiro za IVF

Zosayembekezereka monga momwe kuzungulira kwa IVF kungakhalire, chinthu chimodzi ndichowonadi: zizindikilo zambirimbiri zakuthupi.

Mkazi aliyense ndi kuzungulira kulikonse ndi kosiyana, chifukwa chake palibe njira yotsimikizika yodziwira mbali yomwe mungakumane nayo tsiku lililonse lazomwe mungachite.

Nazi njira zina zothanirana kapena ngakhale kumenya zotsatira zoyipa za mankhwala obereketsa.

Kutuluka magazi kapena kuwonera

• Itanani dokotala wanu nthawi yomweyo ngati kutuluka magazi kapena kuwonekera kumachitika nthawi kuzungulira.
• Kutuluka magazi pang'ono kapena kuwona pambuyo pobweza dzira ndi wabwinobwino. Kutaya magazi kwambiri sikuli.
• Musagwiritse ntchito tampons.

Dr. Eyvazzadeh amalangiza odwala ake kuti "akuyembekeza nthawi yovuta kwambiri pamoyo wawo atatha kutuluka kwa IVF, chifukwa mahomoni omwe amagwiritsidwa ntchito samangothandiza mazira kukula, komanso amachepetsa kupindika."

Amachenjeza kuti izi sizomwe zimachitikira aliyense, koma ngati ndi zanu, musadandaule ndikumwa mankhwala opweteka ngati mukufunikira komanso malinga ndi malingaliro a dokotala wanu.

GI ndi zovuta zam'mimba

Pali njira zambiri za OTC zomwe zingathetse vuto lakugaya chakudya. Yesani kutenga:

• Gasi-X
• chofewetsa chopondapo
• Matamu
• Pepto-Bismol

Kuphulika

Zingawoneke ngati zopanda pake, koma kumwa madzi ambiri kumachepetsa kuphulika. Ngati madzi ayamba kutopetsa, dzichepetseni ndi:

• madzi a kokonati
• zakumwa zosakaniza shuga kwambiri kapena mapiritsi
• ZamadzimadziIV

Nseru

Ngati mankhwala achilengedwe sakugwira ntchito, yesani mankhwala olimbana ndi nseru, monga:

• Pepto-Bismol
• Emetrol
• Dramamine

Koma choyamba, lankhulani ndi dokotala wanu kuti mutsimikizire kuti mankhwala oletsa anti-nausea ndi otetezeka kwa inu.

Mutu ndi ululu

Mankhwala ena a OTC othandizira kupweteka ndi monga:

• acetaminophen (Tylenol)
• ibuprofen (Motrin)
• mapepala otenthetsera

Musanamwe mankhwala aliwonse a OTC, lankhulani ndi dokotala ndikufunsani za mlingo wabwino kwambiri kwa inu.

Kutopa ndi kutopa

• Kugona maola 7 mpaka 8 usiku uliwonse.
• Yesani kutenga mphindi 30 mpaka 45 masana.
• Musadzipanikize kapena kudzilemba mopitirira muyeso nokha. Yesetsani (ndikuti "ayi" nthawi iliyonse yomwe mukufuna!)

Kupsinjika ndi nkhawa

• Yesetsani kupuma pang'onopang'ono, kokonzanso.
• Gwiritsani ntchito pulogalamu ya FertiCalm kuti muthandizidwe komanso njira zabwino zopirira.
• Gwiritsani ntchito pulogalamu ya Headspace posinkhasinkha.
• Yesetsani yoga. Nayi kalozera wathu wotsimikizika.
• Pitirizani kuchita masewera olimbitsa thupi.
• Khalani ndi miyambo ndi ndandanda iliyonse.
• Muzigona mokwanira.
• Tengani masamba ofunda kapena osamba.
• Pitani kwa wothandizira.
• Kugonana kuti mutulutse mahomoni abwino.

Kutentha kotentha

• Valani zovala zopepuka, zopumira.
• Khalani m'malo okhala ndi mpweya wabwino.
• Onjezani zimakupiza pabedi panu kapena pa desiki.
• Khalani hydrated ndi madzi ozizira.
• Pewani kusuta, zakudya zonunkhira, ndi caffeine.
• Yesetsani kuchita masewera olimbitsa thupi.
• Chitani zolimbitsa thupi zochepa monga kusambira, kuyenda, kapena yoga.

Kudzisamalira pa nthawi ya IVF

Kukonzekera ndikudutsa kudzera mu IVF mwina ndi chinthu chovuta kwambiri pamoyo wanu.

Pali zambiri zoyenera kunenedwa pamalingaliro pazinthu ndikupanga zovuta zomwe zimakhala zovuta, zopweteka, komanso zosasangalatsa. Ichi ndi chimodzi mwa izo.

Kuyamba kudzisamalira msanga ndipo nthawi zambiri kumatha kukhala kothandiza kwambiri. Kuchita izi kudzakuthandizani kuyendetsa bwino, komanso kupewa, zina mwazowawa za mkombero wa IVF. Nawa maupangiri:

• Imwani madzi ambiri.
• Gonani mokwanira ndikudziyang'anira nokha.
• Sanjani pazakudya zomwe mumakonda.
• Muzicheza ndi anzanu.
• Pitani pachibwenzi ndi mnzanu.
• Chitani yoga kapena zolimbitsa thupi pang'ono.
• Sinkhasinkhani. Nawa makanema apa kanema ndi kuyesa kuti muyese.
• Sambani motentha, motentha.
• Pezani kutikita.
• Pezani pedicure kapena manicure.
• Werengani buku.
• Tengani tsiku la tchuthi.
• Pitani ku kanema.
• Gulani maluwa.
• Lembani ndikutsata malingaliro anu ndi malingaliro anu.
• Dulani tsitsi kapena kuwombera.
• Pangani zodzoladzola zanu.
• Sanjani chithunzi kuti mukumbukire nthawi ino.

Ziyembekezero za okwatirana amuna panthawi ya IVF

Atha kunyamula zovuta za IVF, koma mnzanuyo ndiwofunika kwambiri pagudumu ili. Posachedwa, apereka nyemba zofunika kwambiri pamoyo wake.

Zakudya zake, momwe amagonera, komanso kudzisamalira ndizofunikira, nazonso. Nazi njira zisanu zomwe mnzanu angathandizire kuyesetsa kwanu kwa IVF ndikuwonetsetsa kuti nonse muli limodzi:

• Imwani pang'ono. Amuna omwe amapezeka omwe amamwa mowa tsiku ndi tsiku adathandizira kuti kuchepa kukhale kopambana. Osasuta - udzu kapena fodya - amathandizanso.
• Mugone mokwanira. Kusagona mokwanira (osachepera 7 mpaka 8 maola usiku) kumatha kukhudza milingo ya testosterone ndi mtundu wa umuna.
• Pewani mankhwala. Kafukufuku wa 2019 adawonetsa kuti mankhwala ena ndi poizoni zimayambitsanso mahomoni mwa amuna. Izi zitha kutsitsa umuna. Muuzeni mwamuna wanu aziponyamo zinthu zovulaza ndikusunga nyumba yanu kuti isakhale ndi poizoni momwe zingathere.
• Valani kabudula wamkati… kapena musatero. Kafukufuku wa 2016 sanapeze kusiyana kwakukulu pamtundu wa umuna mu nkhonya motsutsana ndi mkangano wazachidule.
• Idyani bwino ndi kuchita masewera olimbitsa thupi. Kuchepetsa BMI komanso kudya zakudya zabwino kumathandizira kuti umuna ukhale wabwino nthawi ya IVF.
• Khalani ochirikiza. Chofunika kwambiri chomwe mnzanu angachite ndikukhala nanu. Atembenukireni kwa iwo kuti akalankhule, mverani, muzembera, muthandizidwe ndi kuwombera, khalani okonzeka kugwiritsa ntchito mankhwala opweteka, kusamalira nthawi yoikidwiratu, ndi kunyalanyaza. Mwachidule: Khalani munthu wachikondi, wothandizira yemwe mudakondana naye.

Brandi Koskie ndiye anayambitsa Banter Strategy, komwe amagwira ntchito ngati waluso komanso mtolankhani wathanzi kwa makasitomala amphamvu. Ali ndi mzimu woyendayenda, amakhulupirira mphamvu zachifundo, ndipo amagwira ntchito ndikusewera kumapiri a Denver ndi banja lake.