Yadda Ayyukan Motsa Jiki Za Su Iya Shafar Haihuwarku

Wadatacce

• Yadda Motsa jiki ke shafar Haihuwa
• Kyakkyawan Weight to Conse
• Yadda Nauyi ke Shafar Haihuwa
• Yadda Ake Kara Haihuwa Tare Da Motsa Jiki, A cewar Kwararru
• Idan kun kasance nauyi na al'ada
• Idan baka da kiba
• Idan kana da kiba
• Idan kuna shan maganin haihuwa
• Bita don

Ban tabbata ba koyaushe ina son zama mahaifiya. Ina son yin amfani da lokaci tare da abokai, je gudu da lalata kare na, kuma shekaru da yawa ya isa. Sannan na sadu da Scott, wanda ke da sha'awar fara iyali wanda a cikin soyayya da shi, na fara ganin abubuwa daban. A lokacin da ya ba da shawara, ba zan iya jira don haɓaka danginmu ba; ya kasance mai sauƙi a yi tunanin samun cikakkiyar rayuwa tare da yara a ɗora.

Ba da daɗewa ba bayan da muka yi aure, an gano ni da endometriosis, cuta ce wacce rufin mahaifa ke tsirowa a wasu sassan jiki, yana ƙara haɗarin rashin haihuwa. Bayan da aka yi min tiyata don gyara yanayin, kwararru sun gaya mini cewa yiwuwar samun ciki a cikin shekaru biyu yana da kyau.

Don haka sama da shekara guda yanzu ni da Scott mun yi iyakar ƙoƙarinmu don ƙirƙirar ɗan ɗan adam. Da fatan haɓaka haihuwa, na shayar da ganyen Sinawa masu ɗanɗano kamar laka, na cinye jakunkuna na goji berries masu ɗauke da antioxidant, na buge Mucinex don ƙara ƙwayar mahaifa, har ma na karɓi tausa na ciki na Maya daga wata baiwar Allah da ta bayyana kanta. Dabarar tarwatsewa, da aka yi ta hanyar tsararraki na ungozoma da masu warkarwa, an yi niyya ne don jagorantar gabobin haihuwa zuwa matsayin da ya dace da inganta aikinsu. Kash kawai ya ba ni iskar gas. (Mai Dangantaka: Yadda Hanyoyin Samun Ciki Za Su Canza A Cikin Zaman Ku)

Abin ban mamaki shine, ɗayan waɗannan shawarwarin da ba su dace da ni ba. Kai, wanene ni da zan tambayi hikimar masu warkarwa? Na yi mamakin, duk da haka, lokacin da likitan ilmin likitanci na haihuwa sannan kuma likitan ilimin haihuwa na, likitan da ya ƙware a cikin matsalar haihuwa, ya ba da shawarar cewa don ƙara yawan damar yin ciki da haɓaka haihuwa, ya kamata in sassauta ƙarfi da tsawon lokacin motsa jiki na. Al'adar motsa jiki na mintina 90 na kwana biyar a mako ba wai kawai yana inganta lafiyata da kiyaye nauyi na a hankali ba, har ila yau yana rage min damuwar yin jariri. To yaushe ne motsa jiki mai kyau ya zama mummunan tunani?

Yadda Motsa jiki ke shafar Haihuwa

"Mun san cewa nauyi abu ne mai mahimmanci a cikin haihuwa, amma la'akari da rawar motsa jiki wani sabon abu ne na baya-bayan nan a likitancin Yammacin Turai," in ji Robert Brzyski, MD, PhD, farfesa a fannin mata da mata a Jami'ar Texas Health Science Center. a San Antonio da kuma shugaban kwamitin da'a na American Society of Reproductive Medicine (ASRM). Binciken farko ya nuna cewa motsa jiki na yau da kullun na iya haɓaka aikin haihuwa da haɓaka haihuwa: Nazarin ciki Likitan mata da mata ya kammala da cewa matan da ke motsa jiki na mintuna 30 ko sama da haka na yau da kullun sun rage haɗarin rashin haihuwa saboda matsalar ovulation.

A gefe guda, wasu bayanai suna danganta motsa jiki mai ƙarfi da yawa tare da rage yawan haihuwa, kamar yadda duka binciken 2009 Haihuwar Dan Adam da kuma binciken Harvard na fitattun 'yan wasa. A bayyane yake aikin motsa jiki yana taka rawa a cikin damar mace na yin ciki, duk da haka "karatun da za'a dogara da shawarar motsa jiki har yanzu yana da wahalar samu kuma galibi yana cin karo da juna, don haka yana da wahala a ba mata ingantattun jagororin da za su bi," in ji Dokta Brzyski. (Maganin jiki na iya taimakawa wajen haɓaka haihuwa, ma.)

Tare da ƙaramin ci gaba, ba abin mamaki bane ƙungiyoyin kiwon lafiyar mata ba su ba likitoci takamaiman dokoki kan yawan motsa jiki ko ƙarfin mata masu ƙoƙarin yin ciki. Bi da bi, yawancin ob-gyns da ƙwararru ba sa ba da shawarar motsa jiki, musamman ga matan da ke da ingantaccen ma'aunin jiki (BMI) da tarihin al'ada na al'ada. Da zarar mace ta yi ƙoƙari ta yi rashin nasara har tsawon shekara guda - ma'anar rashin haihuwa - Dr. Brzyski zai tantance batutuwan gama gari kamar shekaru, hawan keke da yanayin ovulatory, da yanayin mahaifa da bututu da maniyyi abokin tarayya. Bayan haka ne kawai zai yi la’akari da cewa yawan motsa jiki ko ƙaramin aikin motsa jiki yana lalata abubuwa.

"Sai dai idan lokacin haila mace bata nan ko kuma bata saba ba, motsa jiki galibi shine madaidaicin karshe da muke dubawa, saboda shine wanda muka fi sani kaɗan kuma wanda tasirin sa ya bambanta daga mace zuwa mace," in ji shi. "Amma bincike ya fara ba da shawarar yana da mahimmanci fiye da yadda muka fahimta."

Kyakkyawan Weight to Conse

Lambobi a kan sikelin ku na iya zama mabuɗin ikon ku na yin ciki. Motsa jiki, ba shakka, na iya taimakawa daidaita nauyin ku, amma kawai idan kuna da riko da lambobi. A cewar wani bincike na Jami'ar Texas Medical Branch a Galveston na shekara ta 2010, kusan kashi 48 na marasa kiba, kashi 23 cikin 100 na kiba, da kashi 16 cikin 100 na mata masu shekarun haihuwa na al'ada ba sa tantance nauyin jikinsu daidai. Irin wannan rashin fahimta na iya yin tasiri a kan halayen lafiyar ku, wanda zai iya shafar haihuwa.

Haka kuma, madaidaicin nauyin ku don buga 5K PRs ko buga gasa a taron ku na CrossFit na iya zama nauyin da ya fi dacewa don ɗaukar ciki."Ba dole ba ne ku zama girman 6 don samun jariri," in ji jagoran binciken binciken da ob-gyn Abbey Berenson, MD. "Wannan ba game da abin da yayi kyau a kan titin jirgin sama ba. Yana nufin sanya lafiyar jikin ku ta isa ɗaukar ɗa." Wuri mai daɗi ga mata da yawa yana fassara zuwa madaidaicin BMI (18.5 zuwa 24.9), wanda ke da alaƙa da aikin haihuwa mafi kyau. Bincike ya nuna cewa kashi 12 cikin 100 na larurar rashin haihuwa na iya haifar da kasancewa ƙarƙashin wannan kewayon kuma kashi 25 daga kasancewa akan sa. Ƙananan hanyoyi biyu suna biyan kuɗin jiki ta hanyoyin da ke damun samar da hormone da ovulation, in ji Dokta Brzyski. (Ƙari a nan: Hawan Hailarku, Anyi bayani)

Duk da haka, BMI ba koyaushe hanya ce mafi kyau don tantance yadda nauyi zai shafi aikin haihuwa ba. Ma'aunin ya dogara ne akan tsayi da nauyi kuma baya bambanta tsakanin mai da tsoka - kuma mata masu dacewa suna da yawan ƙwayar tsoka. William Schoolcraft, MD, wanda ya kafa kuma darektan likita na Cibiyar Kula da Magunguna ta Colorado a Denver kuma marubucin Idan Da Farko Baka Haihuba, sau da yawa yana aika marasa lafiyarsa zuwa likitan ilimin lissafin motsa jiki don auna yawan kitsen jikinsu (ta hanyar skinfold-caliper ko gwajin buoyancy) maimakon. Ovulation yana da lahani idan kitsen jiki bai wuce kashi 12 ba ko fiye da kashi 30 zuwa 35 bisa dari, in ji shi.

"Mata suna daukar lokacin al'adarsu a matsayin alamar cewa suna cikin BMI lafiya kuma suna da haihuwa," in ji Dr. Schoolcraft. "Duk da haka, kuna iya samun lokaci na yau da kullun ko ɗan lokaci na yau da kullun kuma kada kuyi ovulate, kodayake yana da sabon abu." Idan kun yi haila kowane kwanaki 26 zuwa 34, tabbas za ku yi kwai, amma don tabbatar da, ɗauki ma'aunin zafin jiki na basal a kantin magani. Lokacin farkawa, yi amfani da na'urar a lokaci guda kowace safiya don auna zafin jikin ku, kuma ku bi ta akan ma'aunin zafin jiki na basal don ganin ko kuna yin kwai.

Yadda Nauyi ke Shafar Haihuwa

Ko da yake sauye-sauyen hawan keke da lokutan da aka rasa yawanci suna da alaƙa da ƙwararrun 'yan wasa, Jamie Grifo, MD, Ph.D., darektan Cibiyar Haihuwa ta NYU a birnin New York, kuma yana ganin rabonsa na mayaka na karshen mako waɗanda suka wuce gona da iri. "Ina gaya musu su koma baya," in ji shi. "Kuna son jikinku ya zama yanayi mai haɓaka haihuwa."

Fiye da sa'a guda na motsa jiki mai ƙarfi a rana na iya haifar da raguwar samar da homonin da ke motsa aikin ƙwayar ƙwayar ƙwayar cuta, yana haifar da ƙwayoyin ovaries su zama marasa aiki kuma su daina samar da ƙwai da isrogen, a cikin wasu mata. Hadarin yana ƙaruwa tare da tsawon lokacin motsa jiki da ƙarfi. Abin da ya fi haka, Dr. Schoolcraft ya ce, zaman motsa jiki mai ƙarfi yana sa jiki ya rushe sunadaran da ke cikin tsokoki, yana samar da ammoniya, sinadarin hana haihuwa. (Mai dangantaka: Abin da Ob-Gyns ke son mata su sani game da haihuwarsu)

Da alama yana da ƙima cewa wani abu da ke sa ku ji daɗi kuma an tabbatar yana kare jikin ku daga ɗimbin cututtuka da matsalolin kiwon lafiya na iya zama mara kyau ga haihuwa. Ga abin da ya faru: "Motsa jiki mai tsanani yana rage progesterone kuma yana zubar da matakan hormone," in ji Sami David, MD, masanin ilimin endocrinologist a birnin New York kuma marubucin littafin. Yin Jarirai: Tabbatar da Shirin Watanni 3 don Matsakaicin Haihuwa. "Endorphins na iya kashe FSH da LH, hormones a cikin glandar pituitary da ke da alhakin samar da ƙwai, da kuma hormones na ovarian estradiol da progesterone, yana sa ya yi wuya a gare ku don yin ciki ko kuma za ku iya zubar da ciki ba tare da saninsa ba."

Maganar ƙasa: "Mafi girman motsa jiki - da yawa ko kadan - ba su da kyau," in ji Dr. Grifo. "Kuna buƙatar samun daidaituwa tsakanin su biyun; lokacin ne jikin ku ke aiki da kyau."

Michelle Jarc, 36, malami a Cleveland, ta sami saƙo iri ɗaya daga likitanta bayan da ta yi ɓarna kuma ta yi ƙoƙarin yin nasara har tsawon watanni tara don sake yin ciki. Michelle ta ce "Ni mai tsere ne, kuma a lokacin ina yin tsere a cikin 5K kusan kowane karshen mako," in ji Michelle. Kodayake nauyin ta ya sanya ta a cikin ma'aunin BMI na yau da kullun, tana yin hawan jinin al'ada. Likitan ta, wanda ke zargin Michelle ba ta samar da isrogen mai yawa, ya sanya ta kan Clomid (maganin da ke haifar da ovulation) kuma ya shawarce ta da ta rage ayyukan motsa jiki kuma, don kyakkyawan ma'auni, sami 'yan fam don haɓaka haihuwa. Michelle ta ce "Da wuya a saurari shawarwarin ta. Na damu matuka da dacewa da kiyaye adadi na. Amma samun haihuwa ya zama abin da ya fi muhimmanci," in ji Michelle. Don haka ta yanke motsa jiki na yau da kullun sau biyu zuwa motsa jiki na minti 30 zuwa 45 a rana kuma ta daina damuwa game da abin da ta ci. Bayan haka, yin ciki ya kasance cinch. A yau Michelle tana da yara hudu - 'yar shekara 5, ɗan shekara 3, da yara tagwaye masu watanni 14 - kuma ta dawo da nauyinta kafin yin ciki kuma ta sake yin takara a 5Ks.

Amma duk da haka ga mata masu zaman kansu, sauye-sauyen ilimin lissafi na dabara waɗanda ke fitowa daga haɓaka motsa jiki na iya amfanar rashin samun ciki da haɓaka haihuwa. Motsa jiki yana inganta metabolism da zagayawa, duka biyun suna taimakawa wajen samar da kwai mafi kyau. Har ila yau, ayyuka na yau da kullum suna inganta tsarin haifuwa ta hanyar ƙarfafa glandon endocrin, wanda ke ɓoye hormones da ke taimakawa qwai girma. Bugu da ƙari, samun gumi a kan abin da aka sani da damuwa - abu ne mai kyau, saboda damuwa yana rage yiwuwar daukar ciki a cikin binciken daya.

Duk waɗannan fa'idodin haɓaka haihuwa na iya taimakawa wajen bayyana dalilin da yasa wasu mata ke samun bunƙasa a cikin tanda jim kaɗan bayan haɓaka aikinsu na yau da kullun.

A farko likita ya sanya rashin daidaito ga Jennifer Marshall, 30, mai kula da tallace-tallace a Cincinnati tare da matsalolin haifuwa, don samun ciki a kashi 0.5 kawai. Ci gaba da sauri ta hanyar shekaru bakwai na gwaje-gwaje, tiyata, da kuma yunƙurin ƙirƙira na wucin gadi: "Na yi tunanin ba zan taɓa yin ciki ba," in ji Jennifer. Amma duk da haka makonni takwas cikin P90X-gidan motsa jiki na tushen DVD da shirin abinci mai gina jiki wanda ta fara saboda ta gundura da ƙarancin tafiyarta da zaman keke-ta sami kanta tana kallon ƙarin alamar a sandar gwajin ciki. Ko motsa jiki shine babban abin haɓakawa, takaddun Jennifer ba za su iya faɗi ba. "Sun yi mamaki kawai na sami juna biyu," in ji ta. Amma sabon tsarin na yau da kullun, wanda ya taimaka mata ta rage nauyinta zuwa 170 (a ƙafa 5 inci 8, ta saba canzawa tsakanin 175 da 210), duk abin da ya canza kwanan nan. Ta haifi 'ya mace lafiya cikin wannan watan Maris da ya gabata.

Yadda Ake Kara Haihuwa Tare Da Motsa Jiki, A cewar Kwararru

Matsayin tsoho-galibi saboda babu wani binciken da aka sarrafa na motsa jiki a cikin matan da ke ƙoƙarin yin ciki a zahiri-shine yakamata mata masu nauyin al'ada suyi aiki a matakin "lafiyar jama'a" na mintuna 150 a mako, in ji Sheila Dugan, MD , shugabar Kwalejin Kiwon Lafiyar Wasanni ta Amurka Dabarar Lafiya ta Mata, Wasanni, da Ayyukan Jiki. Wannan yana fassara zuwa mintuna 30 na ayyuka masu matsakaicin ƙarfi (ka karya gumi kuma ana iska amma har yanzu kuna iya magana cikin gajerun jimloli) kwana biyar a mako. Fahimci ko kiba mata ya nemi tantancewa daga wani bokan fitness sana'a, kamar wani motsa jiki physiologist ko nasiha, to tela wani shirin bisa laákari da makamashi shigar da fitarwa, Dr. Dugan ce. (BTW, nazarin ya nuna duk wani motsa jiki ya fi motsa jiki.)

Wasu kwararru suna wuce wannan umarni na gama gari. Ga abin da manyan docs da yawa ke ba da shawarar ga marasa lafiya da masu karatu don haɓaka haihuwa.

Idan kun kasance nauyi na al'ada

Babu buƙatar yin watsi da wasanninku na yau da kullun ko azuzuwan Zumba. Kawai ci gaba da motsa jiki zuwa sa'a ɗaya ko ƙasa da rana. Idan sake zagayowar ku ba daidai ba ne ko ba ku yi ciki ba bayan 'yan watanni, sake rage motsa jiki. Hakanan, wannan ba lokacin ba ne don horar da taron gasa na farko ko fara ajin motsa jiki mai tsauri. "Idan kuka yi ƙaruwa sosai a matakin motsa jiki, koda kuwa BMI ko yawan kitse na jiki ya kasance iri ɗaya, damuwa na iya yin mummunan tasiri kan samar da hormone na haihuwa da haihuwa," in ji Dokta Brzyski.

Idan baka da kiba

Yi nufin samun adadin kuzari 2,400 zuwa 3,500 a rana don samun nauyi wanda zai sa ku cikin kewayon BMI na yau da kullun, ko kitsen jiki sama da kashi 12 cikin ɗari. Idan kuna motsa jiki na kwanaki biyar ko fiye a mako, la'akari da yanke baya zuwa uku don haɓaka haihuwa. Alice Domar, PhD, darektan zartarwa a Cibiyar Domar don Lafiyar Hankali / Jiki a Boston IVF, ta ce hatha yoga ta yi kira ga mata da yawa a cikin wannan rukuni: "Yana kiyaye su da kyau kuma ba tare da tasiri mai tasiri na motsa jiki mai karfi ba."

Idan kana da kiba

Yanke adadin kuzari kuma a hankali motsa motsa jiki don isa BMI mai dacewa da haihuwa. Nufin minti 60 na cardio kwanaki biyar a mako, da ƙarfin horo na mintuna 30 sau uku a mako. Duk da haka, "za ku iya yin aiki tuƙuru ko da kiba ne," in ji Dokta David. "Ka ƙarfafa haƙuri a hankali."

Idan kuna shan maganin haihuwa

Yi magana da likitan ku kafin ku taka wannan maƙalar. Motsawa mai ƙarfi, mai ƙarfi ko tasiri mai ƙarfi na iya haifar da ƙwai da aka faɗaɗa ta amfani da magungunan haihuwa don murɗa-aka gaggawa na likita.

To ina duk wannan ya bar ni? Rabawa tare da filayen da aka fi so a cikin Spinning ya kasance mai ɗaci. Amma kusan shekaru biyu a cikin aikin jariri, na rasa zaɓuɓɓuka, don haka sai na yanke shawarar rage tsarin aikina. Yanzu ina gudu mil hudu kwana uku a mako kuma ina yin aikin motsa jiki mai sauƙi sau biyu a mako. Ina canzawa zuwa keken tsaye don gyaran zuciyata a lokacin rabi na biyu na lokacin haila don guje wa bugun gudu yayin da bayan kwai. Jikina ya ɗan yi laushi, amma wandon jeans dina har yanzu sun dace kuma ciwon da ke haifar min da endo-induced ba su kai rabin muni ba kamar yadda na zaci za su kasance. Ni da Scott ba mu siyan diapers tukuna, amma mun gane cewa jikina yana da wahalar ganowa. Duk da haka, dole ne in yi imani cewa kowane ɗan canji yana da mahimmanci, muddin ba yana nufin ƙarin rububin ciki daga allahn haihuwa ba.

Bita don