Yadda Gudu A Lokacin Ciki Ya Shirya Ni Da Haihuwa

Wadatacce

• Amfanin Gudu A Lokacin Da Nake Ciki
• Hakan Ba ​​Ya Sauƙi
• Gudu A Matsayin Sabuwar Mama
• Bita don

"Karla, kuna gudu kowace rana, daidai ne?" Likitan mahaifana ya yi kama da koci yana ba da magana. Sai dai "wasanni" na aiki ne da bayarwa.

"Ba haka ba kowane rana, "Na yi ta huci tsakanin numfashi.

"Kuna gudanar da marathon!" likitana yace. "Yanzu tura!"

A cikin zafin haihuwa, na yi farin ciki ba zato ba tsammani zan yi gudu a duk lokacin da nake ciki.

Gudun yayin girma wani ɗan adam yayi kama da haihuwa. Akwai lokuta masu kyau, lokuta mara kyau, da lokutan mugu. Amma ya tabbatar da zama kyakkyawan gwaninta wanda ya cancanci kowane-ahem-bump a hanya.

Amfanin Gudu A Lokacin Da Nake Ciki

Gudu ya taimaka wajen daidaita lokacin rayuwata wanda ba komai bane. Na ji kamar wani ɗan kwari ya mamaye jikina, yana ɓarna da kuzari, bacci, ci, tsarin garkuwar jiki, aiki, yanayi, jin daɗi, yawan aiki, kuna suna. (Ciki yana zuwa da wasu illoli masu ban mamaki.) Kawai, jikina bai ji kamar nawa ba. Maimakon ingantacciyar injin da zan sani da ƙauna, jikina ya rikide ya zama gidan wani. Na yanke kowane shawara game da kowane daki -daki na rayuwata tare da wannan mutumin a zuciya. Na kasance "uwa," kuma ya ɗauki ɗan lokaci kafin in haɗa kwakwalwata a kusa da wannan sabon asalin. Ya bar ni jin rashin daidaituwa da kaina a wasu lokuta.

Amma gudu ya bambanta. Gudun ya taimaka min jin kamar ni. Ina buƙatar hakan fiye da kowane lokaci lokacin da komai ya kasance mai ɗaci-ɗaci: tashin hankali na dare da dare, cututtuka da yawa, gajiya mai rauni, da kuma gnawing mai-tsarki-Ina-zuwa-da-inna ji. Bayan haka, gudu koyaushe ya kasance lokacin "ni", lokacin da na rufe duniya da gumi da damuwa. Siyayyar stroller a babban kantin siyayyar BABY ya kusan ba ni bugun zuciya. Amma yin gudu daga baya ya taimaka mini in sami zen. Na fi dacewa da jikina, hankalina, da raina fiye da kowane lokaci. Kawai, koyaushe ina jin daɗi bayan gudu. Kimiyya ta yarda. Sesh guda ɗaya na gumi na iya inganta yanayin ku yayin daukar ciki, bisa ga wani bincike a cikin Jaridar Wasannin Wasanni da Lafiya ta Jiki.

Don haka na latsa duk damar da na samu. A cikin watanni huɗu, na kammala wasan ninkaya a cikin ruwa a matsayin wani ɓangare na ba da gudunmawar triathlon, na ci nasara na farko a gasar ƙungiyar. A cikin watanni biyar, na gudanar da Marathon Half Marathon na Disneyland tare da mijina. Kuma a alamar watanni shida, Na ji daɗin 5K mai wahala amma mai taɗi.

Lokacin da tafiya ta yi tsanani, na san cewa ina yin wani abu mai kyau ga jaririna da kaina. "A yanzu ana ɗaukar ciki lokacin da ya dace ba kawai don ci gaba ba har ma don fara salon rayuwa mai aiki," a cewar wata takarda da aka buga kwanan nan Jaridar Ƙungiyar Likitocin Amurka. Motsa jiki kafin haihuwa yana rage haɗarin haɗarin ciki kamar ciwon sukari na gestational, preeclampsia, da isar da haihuwa, yana sauƙaƙe alamun ciki na yau da kullun kamar ciwon baya, maƙarƙashiya, da gajiya, yana ƙarfafa ƙimar lafiya, kuma yana ƙarfafa zuciyar ku da tasoshin jini. Shi ya sa da American Congress of Obstetricians da Gynecologists karfafa mata da uncomplicated ciki don samun akalla minti 20 na moderately m motsa jiki kawai game da kowace rana. Yin gumi yayin daukar ciki kuma na iya rage lokutan aiki da rage haɗarin haihuwa da matsalolin dan tayi, a cewar wani bincike a Jami'ar Vermont. (Kawai ka tabbata ka san yadda ake gyara motsa jiki yadda ya kamata.)

Jarirai ma suna amfana; ayyukanku na haihuwa na iya ba wa ɗan ku lafiya mafi ƙoshin lafiya, in ji bincike da aka buga a ciki Ci gaban Bil Adama. Sun fi dacewa da kayan aiki don magance damuwar tayin, balaguron ɗabi'a da jijiyoyin jiki cikin sauri, kuma suna da ƙarancin kitse, a cewar wani bita daga Switzerland. Hakanan ba su da yuwuwar samun matsalar numfashi.

Tabbas, waɗannan fa'idodin ba koyaushe suke bayyana ba. "Shekaru goma da suka gabata, lokacin da nake da ciki da 'yata, likitan mata ya sanya ni shiga duk waɗannan gwaje -gwajen," in ji mahaifiyar kuma mai riƙe da rikodin marathon duniya Paula Radcliffe ta gaya mini a Marathon Half Marathon na Disneyland. Radcliffe ta ce likitanta na da shakku kan gudu yayin daukar ciki. "A ƙarshe, a zahiri ta ce, 'Ina so in nemi gafara saboda tsoratar da ku sosai. Jaririn yana da ƙoshin lafiya. Zan gaya wa dukkan uwayena da ke motsa jiki su ci gaba.'"

Hakan Ba ​​Ya Sauƙi

Wani lokaci gudu yayin ciki yana da wuyar gaske. Na yi tsere na rabin marathon na biyu mafi sauri a sati na farko na ciki (kuma ya bushe sau takwas a cikin tsari). Bayan makwanni biyar kacal da kyar na iya fita mil 3. (Babban girmamawa ga Alysia Montaño wacce ta fafata a gasar tsere da tsere na Amurka yayin da take da juna biyu.)

"A zahiri na ji kamar na fado daga wani dutse," in ji fitacciyar 'yar wasan New Balance Sarah Brown game da wadancan makonnin farko a cikin jerin shirye-shiryen Run, Mama, Run.

Haɗuwa a cikin hormones na iya haifar da matsanancin gajiya, rashin numfashi, tashin zuciya, da tarin wasu alamun. Wani lokaci ina karaya, ina jin kamar na rasa duk abin da ya dace, ƙarfi, da jimrewa a lokaci guda. Nisan tafiyar mako-mako na ya ragu da rabi da wasu makonni Ba zan iya gudu kwata-kwata godiya ga mura (tsoratarwa!), Mashako, mura, zazzabi dare da rana, da kuma kumburin kuzari da ya daɗe a cikin watanni huɗu na farko. Amma sau da yawa ina jin mafi muni a zaune akan gado na fiye da yadda nake yi yayin da nake gudu, don haka sai na yi amai tare da amai, busasshiyar bushewa, da shan iskar da yawa a hanya.

Alhamdu lillahi, na dawo da numfashina da kuzarina a cikin uku na biyu. Gudun gudu ya sake zama abokina, amma ya kawo sabon abokina-ƙaƙƙarfan sha'awar da za a yi. Kawai lokacin da na ji ƙarfin isa in wuce tsawon mil 3, matsin lamba a kan mafitsara na ya sa ba zai yiwu ba tare da karyewar banɗaki. Na zana tasoshin ramuka a kan hanyoyina na juya zuwa mashin, inda zan iya shiga banɗaki cikin sauƙi. Idan ba wani abu ba, gudu yayin daukar ciki ya tilasta ni samun kirkira. (Mai Alaka: Wannan Matar Ta Kammala Triathlon Ironmanta na 60 Yayin da take Ciki)

Na ambaci amai? To, yana da kyau a sake ambata. Na yi tafiya a kan titi ina ja da baya ina jin ƙamshin ƙamshin datti da fitsarin kare. A lokacin tsere, dole ne in ja gefen titi lokacin da tashin hankali ya mamaye ni-galibi a lokacin farkon farkon watanni uku, amma har cikin watanni da suka wuce.

Idan jefa tsaka-tsakin gudu bai yi muni ba, yi tunanin wani yana ƙugiya yayin da kuke yi. Ee, har yanzu akwai masu naysayers. Alhamdu lillahi, ba su da yawa. Kuma lokacin da wani na zahiri sani yayi magana ("Shin ka tabbas ya kamata har yanzu kuna gudu?") Na yi watsi da fa'idodin kiwon lafiya, in ji likitana ya fada ni don ci gaba da gudana, kuma nayi bayanin cewa tunanin raunin ciki shine tsohon tunani mafi kyau, mafi haɗari mara lafiya a mafi munin. Ee, mu da wannan tattaunawar. (Tunanin cewa motsa jiki yayin da kuke ciki yana da kyau a gare ku labari ne.)

Amma wannan ba shine mafi muni ba. Na danne tsoka a kirjina lokacin da rigar wasanni ba ta iya rike karfin nono na da sauri na fadada. Wannan abu ne mai zafi. Na sami sabon kayan adon manyan riguna masu goyan baya.

Mafi munin lokacin? Lokacin da na yanke shawarar daina gudu gaba ɗaya. A cikin makonni 38, sausages-for-feet sun ji kamar zasu fashe. Na saki lace a cikin dukkan takalmina kuma wasu ba za su daure kwata -kwata. A lokaci guda, 'yata ta "fadi" cikin matsayi. Ƙarin matsin lamba a cikin ƙashin ƙugu na ya sa gudu ya zama mara daɗi. Kalli mugun kukan. Na ji kamar na rasa tsohon abokina, wani wanda a zahiri ya kasance tare da ni cikin kauri da kauri. Gudu ya kasance mai dorewa a rayuwata mai saurin canzawa. Lokacin da likita ya yi ihu, "Tura!" a karo na ƙarshe, rayuwa ta fara sabuwa.

Gudu A Matsayin Sabuwar Mama

Na sake yin gudu, tare da albarkar docina, makonni biyar da rabi bayan na haifi 'ya mace lafiya. A halin da ake ciki, ina tafiya kowace rana, ina tura 'yata cikin abin hawan ta. Babu bugun zuciya a wannan karon. Duk waɗancan watanni na gudanar da haihuwa kafin haihuwa sun taimaka mini a shirye na don sabon matsayina na uwa.

Yanzu tana da watanni 9, 'yata ta riga ta fara murna da ni a tsere hudu kuma tana son zuƙowa a hannunta da gwiwoyi. Ba ta sani ba ta fara shirye-shirye don fara zanen zanen ta na farko a Marathon Half Marathon na Disney, inda zan gudanar da na farko na 13.1-miler. Ina fatan gudu na zai karfafa mata gwiwa don sanya motsa jiki ya zama fifiko a duk rayuwarta, kamar yadda ta kasance a farkon kwanakin ta.

Bita don