Kei te mamae tō tuara i a koe e hapū ana? I te tipu haere o tō pēpi, ā, ka tata te rā whānau, ka tino uaua te mamae o te tuara. Inaa, i te whitu, i te waru rānei o ngā marama, ka uaua ki ētahi whaea te tū, te noho rānei. Ka tino hoha, engari kaua e manukanuka—kāore koe i te mokemoke. I tēnei rā, ka matapakihia e tātou ngā mea ka taea e koe te mahi hei whakahaere i te mamae o te tuara i te wā hapūtanga, me pēhea hoki te whiwhi i te whakamarie e tika ana māu.
He aha te mamae nui o tō tuara i te wā e hapu ana?
He maha ngā take matua mō tēnei. Me titiro tātou ki ngā tino take:
1. Te tipu o te kōpū me te pikinga o te taumaha:
Hei whakarāpopototanga, i a tō tamaiti e tipu ana i roto i a koe, ka whānui tō puku . I tua atu i tēnei, ka piki ake tō taumaha. Mā te tautoko i tēnei taumaha tāpiri ka nui te kawenga ki tō tuaiwi me ngā uaua o te tuara e karapoti ana. Whakaarohia he rite ki te kawe i tētahi peke tuara—ko te kawe i tētahi putea taumaha e utaina ana ki ngā kōhatu ka nui ake te taumaha o tō tuara i te peke kau. Hei tāpiri, ka neke whakamua tō pokapū taumaha , ka nui ake te pēhanga ā-ringa ki tō tuara o raro.
2. Te Pānga o te Hormone Relaxin:
He huringa koiora whakamīharo tēnei. I te wā e hapu ana, ka whakaputahia e tō tinana tētahi homoni motuhake e kiia nei ko te Relaxin . Ko tāna mahi matua he wetewete i ngā hononga me ngā hononga i roto i tō rohe hope, hei whakarite i tō tinana mō te whānautanga maeneene. Heoi, kāore a Relaxin e aro noa ki tō hope; ka wetewete i ngā hononga puta noa i tō tinana katoa. Ina wetewete ngā hononga e tautoko ana i tō tuaiwi, ka ngaro te pumau o tō tuara . Whakaarohia he tīwiri kua wetewetehia paku noa iho—ka paku wiri. Nō reira, ahakoa he iti noa te paheke o te tū, he hiki rānei i tētahi kawenga māmā, ka taea te pēhi ngāwari i tō tuara, ka puta te mamae.
Me pēhea te whakaora i tēnei mamae tuara?
Kia tirohia ngā mahi whai hua ka taea e koe te mahi hei whakahaere me te whakaiti i tēnei mamae. Ahakoa te āhua ngāwari noa iho ēnei whakarerekētanga, mā te mahi tonu i ēnei ka nui te whakamarie.
1. Kia Tino Tūpato i te Hiki i ngā Taonga
I tēnei wā, he pai ake te karo i te hiki i ngā taumaha taumaha . Hei tikanga whānui, kaua e hiki i tētahi mea taumaha atu i te torutoru pauna. Ae ra, ki te mea he tamaiti nohinohi tāu kei te kāinga, ki te mea rānei me hiki e koe tētahi mea i ngā mahi o ia rā, me ako koe, me whakaharatau hoki i te tikanga hiki tika :
- Kaua rawa e piko te hope, kaua hoki e piko tō tuara hei hiki i tētahi mea! He hapa tino noa tēnei e tukuna ana te taumaha katoa ki tō tuaiwi.
- Engari, pikohia ō turi ka takoto ki raro, kia piko hōhonu, kia tika tonu tō tuara. Whakamahia te kaha o ō waewae hei pana ake i a koe.Kia tata tonu te mea ki tō tinana i a koe e hiki ana. Ka tino whakaitihia e tēnei tikanga te pēhanga tuaiwi. Whakaarohia he rite ki te tango ake i tētahi taonga takaro mai i te papa mā te noho piko kaua ki raro.
2. Kia Mataara ki tō Tūnga (Te Noho me te Tū)
Kāore i te tino taunakihia te tū roa, te noho rānei i te tūranga kotahi i te wā e hapū ana.
- Ki te mea me tū roa koe i te mahi, i te kāinga rānei, whakatakotoria tetahi waewae ki runga i tētahi tūru iti, i tētahi pouaka iti rānei . Whakawhitihia ngā waewae i ia meneti. Hei tāpiri, me whai wā poto i ia 30 meneti hei hikoi me te whakarerekē i tō tū.
- I a koe e noho ana , whakamahia he tūru ergonomic e tautoko ana i te tuara o raro mēnā ka taea. Ki te kore āu, whakatakotoria he urunga iti, he tauera pōkai rānei ki muri i te tuara o tō tuara. Ka āwhina tēnei ki te pupuri i te piko tūturu o tō tuaiwi, ā, ka māmā ake te pēhanga o ngā uaua.
- Ahakoa e noho ana, e tū ana rānei, kia kaha te pupuri i tō tuara kia tika . I a koe e tipu ana tō puku, he mea maori te neke whakamuri me te pana i tō hope ki mua. Āraia tēnei mā te pupuri i ō pakihiwi ki muri, ki raro hoki. Tērā pea he āhua rerekē i te tīmatanga, engari ka mihi atu tō tuaiwi ki a koe.
3. Whakamahia te Whakaora Mahana Whakamarie
Tāpirihia he pounamu wai mahana, he kōpeke mahana, he papa whakamahana rānei, kia iti rawa te pāmahana, kia mau ki ngā uaua mamae o tō tuara mō te 15 meneti pea . Mā tēnei whakamahana ngāwari ka whakangāwari i ngā uaua piri, ka whakapai ake i te tohanga toto, ā, ka whakamarie. Kia maumahara: kaua rawa e wera rawa , nā te mea kua tairongo ake tō kiri ināianei, ā, ka wera pea.
4. Kōwhiria ō Kākahu me ō Hu me te Whakaaro Pai
Ka taea e te kōwhiringa o ō kākahu me ō hu te hanga i tētahi rerekētanga whakamiharo mō tō mamae tuara.
- Whakaarohia te mau i tētahi kākahu tautoko puku, i tētahi whitiki tautoko hapu rānei . Ka āwhina ēnei whitiki ki te pupuri i te taumaha o tō puku, ka tohatoha ōrite, ka whakamama hoki i te kawenga ki tō tuaiwi. Tērā atu rānei, kimihia he tarau hapu tautoko me tētahi whitiki whānui, he rapa kua hangaia hei noho pai i raro i tō puku.
- Āta karohia ngā hu rekereke teitei i te wā e hapu ana . Ka nekehia e ngā rekereke tō pokapū taumaha ki mua, ka nui ake te mamae o te tuara, ka piki ake hoki te tūponotanga o te paheke me te hinga. Engari, whiriwhiria he hu rekereke iti, he whakamarie e tautoko pai ana i te piko o ō waewae me tō tuaiwi.
5. Whakapaitia tō Tūnga Moe me tō Moenga
Ko te moe pai tētahi o ngā wero nui i te wā e hapū ana, engari mā te whakapai ake i tō tūnga moe ka āwhina i te tiaki i tō tuara:
- Ngāna kia moe ki tō taha, kaua ki tō tuara, ki tō puku rānei . He mea tino taunaki kia moe ki tō taha maui, nā te mea ka nui ake te rere o te toto ki tō pēpi me te kōpū. Kia piko te turi kotahi kia kore ai e pēhia tō tuaiwi.
- Hei whakapūmau i te tū tika, whakatakotoria he urunga ki waenganui i ō turi me tētahi atu urunga iti ki raro i tō puku. He haumitanga pai rawa atu te urunga hāputanga āhua-piko (urunga tinana) hei tautoko i tō tuara, tō puku, me ō waewae i te wā kotahi.
- Kia tino moe koe i runga i tētahi moenga pakari, tautoko hoki . Ki te ngohengohe rawa tō moenga, ki te piko rānei, kāore tō tuaiwi e whiwhi i te tautoko e hiahiatia ana. Ka taea e koe te whakatakoto i tētahi papa rakau pakari i waenganui i tō moenga me te pouaka puna, i te anga moenga rānei hei tāpiri i te pakari mō te wā poto.
6. Te Whakakorikori Tinana Haumaru me te Mirimiri Ngāwari (Me te Whakaaetanga Hauora)
- Kōrero ki tō kaiwhakarato hauora mō ngā mahi totoro haumaru i hangaia mō te whakaiti i te mamae o te tuara. Ka taea hoki e koe te pātai mēnā he haumaru ngā mahi whakakori tinana iti te pānga mōu, pērā i te hikoi, te kaukau rānei i mua i te hapūtanga . Mā te noho haumaru me te pumau o te mahi ka taea te whakapakari i ō uaua matua me te tuara, ka whakaiti nui i te mamae. Kia mahara,me tiki whakaaetanga a te tākuta i mua i te tīmatanga o tētahi mahi whakakori tinana hou.
- Mena ka whakaaetia e tō tākuta, tera pea ka whai hua koe i te mirimiri hapūtanga ngaio. Kia mahara kia toro atu koe ki tētahi kaiwhakaora hinengaro whai raihana kua whakangungua mō te mirimiri hapūtanga. Ka taea e ia te whakamama i te uaua, te whakamarie i ngā mamae, me te whakarato i te okiokinga hinengaro hohonu.
7. Whakaarohia kia rua ngā wā i mua i te tango i tētahi rongoā whakamamae mamae
He mea maori te hiahia ki te rapu rongoā mamae tere ina mamae tō tuara. Heoi, kaua rawa koe e tango i tētahi rongoā i te wā e hapu ana me te kore e kōrero tuatahi ki tō tākuta . Ahakoa ngā rongoā mamae noa e hokona ana i waho o te rongoā ka pā he mōrearea nui ki tō pēpi e tipu haere ana. Ahakoa te kaha o te mamae, karohia te rongoā-whaiaro katoa . Kōrero ki tō kaiwhakarato hauora; ka taea e rātou te tūtohu i ngā kōwhiringa whakaora haumaru, kua whakaaetia e te haputanga.
Āhea koe me kōrero ki tō tākuta mō te mamae o te tuara?
Ahakoa he mea noa te mamae tuara ngawari o te hāputanga, ko ētahi mamae tuara e tika ana kia tere te tirotiro a te taote. I ētahi wā, he tohu pea tēnei nō tētahi raruraru nui ake, nō te whānautanga wawe rānei.
Kia maumahara, ki te pōuri koe, ki te manukanuka, ki te ruarua rānei koe mō ngā āhuatanga o tō tinana, kaua e mangere ki te whakapā atu ki tō tākuta, ki te tohunga whānau rānei. Ko tō haumaru me te hauora o tō pēpi te mea nui rawa atu.
Tena koa rapua he tohutohu hauora tonu mēnā ka pāngia koe e tētahi o ēnei e whai ake nei:
- Ahakoa te okioki me te whakamātau i ngā tikanga whakaora kua whakahuatia i runga ake nei, ahakoa te mamae o tō tuara, te mamae tonu rānei, ka kino haere rānei.
- He rite te mamae ki te mamae auau, ki te mamae kōpiripiri e haere mai ana, e haere atu ana i ngā wā auau, he tohu pea tēnei o te whānautanga o mua i te wā.
- Kei te haere tahi tō mamae tuara me te kirika, te makariri, te mamae wera i te wā e mimi ana, te toto rānei i roto i tō mimi (ngā tohu noa o te Mate Pukupuku Mimi, te UTI rānei), te toto rerekē rānei o te tara, te rerenga wai rānei.
- Ka horapa te mamae ki raro i ō papa, i ō huha, i ō waewae rānei, ka pāngia rānei koe e te māuiui, te ngau, te ngoikore rānei o ō waewae (tērā pea he tohu o te pēhanga io pērā i te sciatica).
Me arotake wawe ēnei tohu. Whakapā atu ki tō tākuta, haere rānei ki te pokapū hauora tata tonu kia tika ai te tātaritanga me te marino o te hinengaro.
Te Karere Kawe-ā-Kāinga: Ngā Mea Matua hei Mahara
He mea tino noa te mamae o te tuara i te wā e hapu ana, engari kāore koe e noho noa me taua mamae. He maha ngā rautaki whai hua, haumaru hoki hei whakahaere i tō mamae me te whakapai ake i te kounga o tō oranga o ia rā.
Ko te mea nui ki te whakaora ko te aro nui ki te āhua o ia rā: te aro nui ki tō tū, te mahi haumaru ki te hiki i ngā mea, te karo i te taumahatanga tinana, me te whiriwhiri i ngā kākahu tautoko me ngā hu tautoko.
- Ngāna ki te whakauru i ngā whakarerekētanga iti—pērā i te noho me te moe me te tautoko tika, te tāpiri i ngā kōpeke mahana, me te mahi i ngā totoro ngawari i raro i te aratohu a te rata. I roto i te wā, ka kitea te whakaoranga i ēnei tikanga.
- Kaua rawa e tango i tētahi rongoā whakamamae mamae, i ētahi atu rongoā rānei, me te kore he tohutohu tika mai i tō tākuta. He mea nui tēnei mō te whanaketanga me te haumaru o tō pēpi.
- Kaua e warewarehia te mamae nui, te kōpiripiri auau, me ētahi atu tohu rerekē. Me whakapā atu tonu ki tō rōpū hauora mēnā he āhua hē tōu.
Ahakoa he haerenga ataahua te hapūtanga, he whakamātautau tinana anō hoki kei roto. He kaha koe ki te whakatere i ēnei wero. Kei te hiahia mātou kia haumaru, kia whakamarie, kia hauora hoki tō haerenga hapūtanga me tō pēpi e tipu haere ana!
👩🏽⚕️ Ngā Pātai Auau (FAQs)
💬 He mea noa te mamae o te tuara, te mamae rānei o te tuara o raro i te wā e hapu ana?
Āe, tino tika! Neke atu i te 50% o ngā wāhine hapū ka pāngia e te mamae tuara. I te tipu haere o tō pēpi, ka nekehia te pokapū taumaha ki mua e te taumaha tāpiri, ka akiaki i tō tuara o raro kia piko whakamuri hei utu. Hei tāpiri, ka whakaputahia e tō tinana te homoni Relaxin hei wetewete i ngā hononga me te whakarite mō te whānautanga, ka whakaitihia te pumau o tō tuaiwi me ngā hononga hope, ka puta te taumahatanga o te tuara.
💬 Ka taea e au te tango i ngā rongoā whakamamae mamae, i te Tylenol/paracetamol rānei i ia wā, i ia wā, mō te mamae o te tuara?
Kāo, kaua e tangohia ngā rongoā whakamamae mamae i ngā wā katoa me te kore he tohutohu a te tākuta. Āta karohia rawatia ngā rongoā whakamamae mamae mumura e hokona kore utu (pēnei i te ibuprofen me ētahi atu NSAID rānei), nā te mea ka pā he raruraru nui ki te ngākau me te whatukuhu o tō pēpi. Ahakoa e kiia ana he haumaru te acetaminophen (Tylenol/Paracetamol) i te wā e hapu ana, me whakamahi noa i te horopeta iti rawa. Me whiriwhiri tonu i ngā rongoā kore-rongoā, pērā i ngā kōpeke mahana me ngā totoro ngawari e haumaru ana mō te haputanga, i te tuatahi.
💬 Āhea te mamae tuara i te wā hapūtanga e kiia ai he mea mōrearea, he mea akiaki rānei?
Ehara i te mea he kino ngā mamae tuara katoa. He mea nui kia toro atu koe ki tō tākuta whānau, ki tō tākuta whānau rānei, ki te OB-GYN rānei, mēnā kei te haere tahi tō mamae tuara me te toto o te tara, te werawera, te uaua rānei i te mimi (he tohu tēnei kei te UTI koe), mēnā rānei ka pāngia koe e te mamae koi e toro atu ana ki ō waewae (pērā i te sciatica). Ko te mamae auau, te mamae kōpiripiri i tō tuara o raro, he tohu pea tēnei mō te whānautanga wawe.
Mamae tuara i te wā hapūtanga, whaea hapū, mamae tuara i te wā hapūtanga, rongoā mamae tuara, hauora i te wā hapūtanga, Whakangāwari, mahi whakangungu hapūtanga
