Kodi Chochita ndi Kutuluka kwa Chikhodzodzo Munthawi Yanu Yolimbitsa Thupi?

Zamkati

• Onaninso za

Chifukwa chake mukuphwanya nthawi mu kalasi ya HIIT, kuwonetsa ma burpees omwe ndi abwana, ndikudumphadumpha ndi opambana kwambiri pamene-oops-kanthu kakang'ono katayikira. Ayi, sikuti ndi thukuta, ndiye kuti pee pang'ono. (Ichi ndi chimodzi chabe mwa malingaliro enieni omwe muli nawo mukalasi la HIIT.)

Kaya ndi nsonga ziwiri, kulumpha, kuthamanga, kapena kudumphadumpha komwe kumakupezetsani, simuli nokha ngati mungakumane ndi kutuluka kwa chikhodzodzo mkati mwa kulimbitsa thupi. Amayi pafupifupi 15 miliyoni ku US amakumana ndi vuto la kukodza (SUI). Ndipamene mumayang'ana pang'ono mukamachita masewera olimbitsa thupi, kutsokomola, kuseza, ndi zina zambiri, malinga ndi National Association for Continence (NAFC).

Ayi, "kupsinjika" uku sikukhudzana ndi ~ kukhumudwa ~ komwe mumakumana nako pomwe abwana anu ali dzenje kapena kalendala yanu ikuwoneka ngati ya Rachel Sangalalani. Poterepa, kupanikizika kumatanthauza kupsinjika kwa m'mimba komwe kumakankhira chikhodzodzo chanu, atero a Elizabeth Kavaler, MD, a urogynecologist ku Total Urology Care ku New York. Kwenikweni, ngati chikhodzodzo chanu chili ndi mphamvu zokwanira—kaya zimachokera ku kupindana, kukweza, kufwenthera, kutsokomola, kapena kuchita masewera olimbitsa thupi kwambiri—ndipo minofu ya m’chiuno mwako siili yolimba kwambiri, mkodzo ukhoza kutuluka.

Koma ndichifukwa chiyani azimayi ena amakhala ndi nkhaniyi pomwe ena amangosangalala ku SoulCycle popanda squirt akuwoneka? Chomwe chimayambitsa izi ndi minofu yofooka ya sphincter (yomwe imagwira urethra yotseka) ndi / kapena malo ofooka a m'chiuno (minofu yolumikizira chikhodzodzo, chiberekero, ndi matumbo), malinga ndi NAFC. Izi zitha kufooka pazifukwa zosiyanasiyana, zomwe zimafala kwambiri ukalamba ndi kutenga mimba / kubereka, atero Alyssa Dweck, MD, wazamayi komanso wolemba mabuku ku New York City. Yathunthu A mpaka Z ya V yanu. M'malo mwake, SUI imakhudza azimayi azaka zopitilira 24 mpaka 45% azaka zopitilira 30, malinga ndi magaziniyo Wachipatala waku America. Zina mwazimene zimachitika ndi opaleshoni ya m'chiuno (monga hysterectomy), chibadwa, komanso kupanikizika kwa chikhodzodzo-kuzinthu monga kukhosomola kosalekeza, kudzimbidwa, komanso kunenepa kwambiri, atero Dr. Kavaler. Komanso pamndandanda? Masewera obwerezabwereza okweza kapena masewera olimba, malinga ndi NAFC.

Nkhani zina zabwino: Kutayikira pang'ono tsopano sikukutanthauza kuti matewera achikulire ali mtsogolomo. "Kaŵirikaŵiri sichimapita patsogolo, chifukwa chake sizitanthauza kuti mukakhala ndi ana zimaipiraipira," akutero Dr. Kavaler. Munkhani zabwinonso, kubetcha kwanu bwino kuti muchepetse chiopsezo cha SUI ndi kwaulere komanso kosavuta, ndipo mwina mwamvapo kale-eya, kegels. Dr. Kavaler amalimbikitsa magulu atatu a ma kegel 10 mpaka 15 tsiku lanu lonse. (Umu ndi momwe mungachitire ma kegels moyenera.) Mutha kugwiranso tracker ya newfangled kegel ngati mukufuna kutenga maphunziro anu apansi pa chiuno kupita pamlingo wina. Ingodziwani kuti iwo sadzachita zamatsenga ndipo zingatenge milungu ingapo kuti muwone kusintha, akutero Dr. Dweck. (Bonasi: Amapangitsanso kugonana kukhala kwabwinoko.)

Ngati mukukhudzidwa ndi kutayikira kwanu, ingotchulani kwa gyno wanu. Amatha kukuthandizani kudziwa ngati ndi NBD, ngati kulimbitsa minofu yanu ya m'chiuno kungakuthandizeni, kapena ngati mungapite kukawona katswiri (monga wazamayi kapena wothandizira thupi), akutero Dr. Kavaler. Ndipo, PSA: Ngati nkhaniyi idawonekera mwadzidzidzi komanso chikhumbo chofuna kupita kapena ndi mkodzo wamagazi, pali mwayi kuti si SUI ndipo ndi matenda opatsirana mumkodzo (UTI), atero Dr. Dweck.

Mutha kulowetsa tsiku lanu kutali, koma kutaya kwina kwa chikhodzodzo panthawi yakufa kumatha kungokhala komwe mudzaphunzirire. Sungani ma leggings akuda ndi zovala za Icon Pee-Proof (zopangidwa ndi THINX, mtundu wamasinthidwe amkati), ndipo landilani zina mwazinthu zosakwanira kuti mukhale oyenera.

Onaninso za