Menene Ma'amalar Fitar Mafitsara Yayin Aikin Aikinku?

Wadatacce

• Bita don

Don haka kuna murkushe tazara a lokacin aji na HIIT, kuna nuna masu burgewa wanene shugaba, da tsalle-tsalle tare da mafi kyawun su lokacin-oops- ɗan wani abu ya faɗo. A'a, wannan ba gumi ba ne, tabbas wannan ɗan ƙaramin ɗan tsami ne. (Wannan shine ɗayan ainihin tunanin da kuke da shi a lokacin aji na HIIT.)

Ko na ƙasa biyu, tsalle squats, sprints, ko jacks masu tsalle waɗanda ke samun ku, kuna da nisa da ku kaɗai idan kun fuskanci zubar mafitsara lokaci-lokaci a tsakiyar motsa jiki. Kimanin mata miliyan 15 a Amurka suna fuskantar damuwa na rashin fitsari (SUI). Wannan shine lokacin da zaku ɗan leƙa yayin motsa jiki, tari, atishawa, da sauransu, a cewar Ƙungiyar Kula da Naƙasassu (NAFC).

A'a, wannan "danniya" ba ta da alaƙa da ~ damuwa ~ damuwa da kuke fuskanta lokacin da maigidan ku ke zama A-rami ko kalandarku yayi kama da na Rahila daga Murna. A wannan yanayin, danniya yana nufin matsin lamba na ciki yana turawa mafitsara, in ji Elizabeth Kavaler, MD, likitan urogynecologist a Total Urology Care of New York. Ainihin, idan akwai isasshen matsin lamba akan mafitsara-ko daga lanƙwasawa, ɗagawa, atishawa, tari, ko motsa jiki mai ƙarfi-kuma tsokokin ƙasan ku ba su da ƙarfi sosai, ɗan fitsari na iya zamewa.

Amma me yasa wasu mata ke da wannan batu yayin da wasu da farin ciki suka tafi a SoulCycle ba tare da squirt a gani ba? Babban dalilin da ya sa gabaɗaya shine tsokar sphincter mai rauni (wanda ke riƙe da urethra a rufe) da/ko raunin ƙashin ƙashin ƙugu (tsokoki da ke tallafawa mafitsara, mahaifa, da hanji), a cewar NAFC. Wadancan na iya zama masu rauni saboda dalilai daban-daban, wanda aka fi sani da shi shine tsufa da ciki/haihuwa, in ji Alyssa Dweck, MD, wani likitan mata na birnin New York kuma marubucin littafin. Cikakken A zuwa Z don V ɗinku. A zahiri, SUI tana shafar ko'ina daga kashi 24 zuwa 45 na mata sama da shekaru 30, a cewar mujallar Likitan Iyali na Amurka. Sauran dalilan sun hada da tiyata na pelvic (kamar hysterectomy), tsinkayar kwayoyin halitta, da matsin lamba na mafitsara-daga abubuwa kamar tari mai yawan gaske, maƙarƙashiya, har ma da kiba, in ji Dokta Kavaler. Hakanan akan jerin? Maimaita nauyi mai nauyi ko babban tasiri, a cewar NAFC.

Wasu manyan labarai: Farin ruwa kaɗan yanzu ba yana nufin diapers babba suna nan gaba. "Yawancin lokaci ba ci gaba bane, don haka ba yana nufin lokacin da kuke da yara zai yi muni ba," in ji Dokta Kavaler. A cikin mafi kyawun labarai, mafi kyawun fare don rage haɗarin ku na SUI kyauta ne kuma mai sauƙi, kuma tabbas kun riga kun ji labarin shi-yep, kegels. Dokta Kavaler ya ba da shawarar kegels guda uku na 10 zuwa 15 a tsawon kwanakin ku. (Ga yadda ake yin kegels ta hanyar da ta dace.) Hakanan kuna iya ɗaukar sabon sautin kegel tracker idan kuna son ɗaukar horon ƙasan ƙasan ku zuwa mataki na gaba. Kawai sani cewa ba lallai ne su yi sihiri ba kuma yana iya ɗaukar 'yan makonni don lura da haɓakawa, in ji Dokta Dweck. (Kyauta: Suna kuma yin jima'i mafi kyau.)

Idan kuna damuwa game da sitch ɗin ku, kawai ambaci shi ga gyno ɗin ku. Za ta iya taimaka muku gano ko NBD ne, idan ƙarfafa tsokar ƙashin ƙasan ku zai taimaka, ko kuma idan ya kamata ku ga ƙwararre (kamar likitan mata ko ma mai ilimin motsa jiki na ƙasa), in ji Dokta Kavaler. Kuma, PSA: Idan wannan batun ba zato ba tsammani ya bayyana tare da yawan sha'awar zuwa ko tare da fitsarin jini, akwai yuwuwar ba SUI bane kuma kawai kamuwa da fitsari ne (UTI), in ji Dokta Dweck.

Kuna iya keɓe ranakunku, amma wani adadin ɓarkewar mafitsara a lokacin matsewa na iya zama makomar aikin ku. Haɓaka kan wasu baƙar fata leggings da Icon Pee-Proof Underwear (wanda THINX yayi, alamar wando na lokacin juyin juya hali), kuma rungumi wasu ƙananan sassa na samun dacewa.

Bita don