Ingabe ubhekene nobuhlungu emhlane ngesikhathi sokukhulelwa kwakho? Njengoba ingane yakho ikhula futhi usuku lwakho lokuzalwa lusondela, ubuhlungu emhlane bungaba nzima kakhulu. Eqinisweni, ngenyanga yesikhombisa noma yesishiyagalombili, abanye omama bakuthola kunzima ngisho nokuma noma ukuhlala ngokukhululeka. Kungaba nzima, kodwa sicela ungakhathazeki—awuwedwa. Namuhla, sizoxoxa ngalokho ongakwenza ukuze uphathe ubuhlungu emhlane bokukhulelwa nokuthi ungayithola kanjani impumuzo oyifanele.
Kungani Umhlane Wakho Ubuhlungu Kangaka Ngesikhathi Sokukhulelwa?
Kunezizathu eziningana ezibalulekile zokuthi kungani lokhu kwenzeka. Ake sibheke izimbangela eziyinhloko:
1. Ukukhula Kwesibeletho Nokwanda Kwesisindo:
Kalula nje, njengoba ingane yakho ikhula ngaphakathi kuwe, isisu sakho siyakhula . Kanye nalokhu, uthola isisindo ngokwemvelo. Ukusekela lesi sisindo esengeziwe kubeka umthwalo omkhulu emgogodleni wakho kanye nasemisipheni ezungezile yangemuva. Cabanga ngakho njengokuphatha isikhwama sangemuva—ukuphatha isikhwama esinzima esigcwele amatshe kukucindezela umhlane wakho kakhulu kunesingenalutho. Ngaphezu kwalokho, isikhungo sakho samandla adonsela phansi siya phambili , okubeka ingcindezi enkulu kakhulu emhlane wakho ongezansi.
2. Umphumela we-Hormone Relaxin:
Lolu ushintsho oluthakazelisayo lwebhayoloji. Ngesikhathi sokukhulelwa, umzimba wakho ukhiqiza i -hormone ekhethekile ebizwa ngokuthi i-Relaxin . Umsebenzi wayo oyinhloko ukukhulula imisipha namalunga endaweni yakho ye-pelvic, ukulungiselela umzimba wakho ukubeletha okubushelelezi. Kodwa-ke, i-Relaxin ayigcini nje ngokugxila e-pelvis yakho; ikhulula imisipha kuwo wonke umzimba wakho. Lapho imisipha esekela umgogodla wakho ikhululeka, umhlane wakho ulahlekelwa ukuzinza kwawo kwemvelo . Cabanga ngesikulufu esikhululiwe kancane—siba nokuntengantenga kancane. Ngenxa yalokho, ngisho nokushelela okuncane kwesimo noma ukuphakamisa umthwalo omncane kungawucindezela kalula umhlane wakho futhi kubangele ubuhlungu.
Ungayithola Kanjani Impumuzo Kulokhu Kubuhlungu Emhlane?
Ake sibheke izinyathelo ezisebenzayo ongazithatha ukuze ulawule futhi unciphise lokhu kungakhululeki. Nakuba lokhu kungase kubonakale sengathi kulula ukulungisa, ukuzijwayeza njalo kungakunikeza impumuzo enkulu.
1. Qaphela Kakhulu Lapho Uphakamisa Izinto
Phakathi nalesi sikhathi, kungcono ukugwema ukuphakamisa izinsimbi ezisindayo . Njengomthetho ojwayelekile, zama ukungaphakamisi lutho olusinda ngaphezu kwamakhilogremu ambalwa. Yiqiniso, uma unengane encane ekhaya, noma uma imisebenzi yansuku zonke idinga ukuthi uphakamise okuthile, kufanele ufunde futhi usebenzise indlela efanele yokuphakamisa :
- Ungalokothi ugobe okhalweni noma ugobe umhlane wakho ukuze uphakamise okuthile! Leli yiphutha elivame kakhulu eliqondisa yonke isisindo ngqo emgogodleni wakho.
- Kunalokho, goba amadolo akho bese ugoba phansi, ugcine umhlane wakho uqondile. Sebenzisa amandla emilenze yakho ukuze uziphakamiseGcina into iseduze nomzimba wakho ngangokunokwenzeka njengoba uphakamisa. Le ndlela yehlisa kakhulu ukucindezeleka komgogodla. Cabanga ngayo njengokuthatha ithoyizi phansi ngokugoba phansi kunokugoba.
2. Naka Indlela Oma Ngayo (Ukuhlala Nokuma)
Ukuma isikhathi eside noma ukuhlala endaweni eyodwa akukhuthazwa kakhulu ngesikhathi sokukhulelwa.
- Uma kufanele ume isikhathi eside emsebenzini noma ekhaya, phumula unyawo olulodwa esihlalweni esiphansi noma ebhokisini elincane . Shintsha izinyawo njalo ngemizuzu embalwa. Ngaphezu kwalokho, thatha ikhefu elifushane njalo ngemizuzu engama-30 ukuze uhambehamba futhi ushintshe ukuma kwakho.
- Uma uhleli , sebenzisa isihlalo esisebenza kahle esihlinzeka ngokusekelwa okuqinile komhlane ongezansi uma kungenzeka. Uma ungenaso, beka umcamelo omncane noma ithawula eligoqiwe ngemuva komhlane wakho. Lokhu kusiza ukugcina umgogodla wakho ugobile futhi kunciphisa ukucindezeleka kwemisipha.
- Kungakhathaliseki ukuthi uhleli noma umile, yenza umzamo oqotho wokugcina umhlane wakho uqondile . Njengoba isisu sakho sikhula, kungokwemvelo ukuzulazula emuva bese usunduza i-pelvis yakho phambili. Melana nalokhu ngokugcina amahlombe akho emuva naphansi. Kungase kuzwakale kungavamile ekuqaleni, kodwa umgogodla wakho uzokubonga.
3. Sebenzisa Ukwelapha Okufudumele Okududuzayo
Faka ibhodlela lamanzi afudumele, i-compress efudumele, noma i-heating pad esethwe ekushiseni kwayo okuphansi kakhulu emisipheni yakho ebuhlungu emhlane cishe imizuzu eyi-15 . Lokhu kwelashwa kokushisa okulula kukhulula imisipha eqinile, kuthuthukisa ukujikeleza kwegazi endaweni, futhi kulethe impumuzo eduduzayo. Khumbula nje: ungalokothi ukwenze kushise kakhulu , njengoba isikhumba sakho sesizwela kakhulu manje futhi singasha.
4. Khetha Izingubo Zakho Nezicathulo Ngokuhlakanipha
Ukukhetha kwakho izingubo nezicathulo kungenza umehluko omangalisayo ebuhlungwini bakho bomhlane.
- Cabanga ukugqoka ingubo yokusekela isisu noma ibhande lokusekela ukukhulelwa . Lawa mabhande asiza ekuthwaleni isisindo sesisu sakho, asisabalalise ngokulinganayo futhi anciphise umthwalo emgogodleni wakho. Ngaphandle kwalokho, funa ibhulukwe lokubeletha elisekelayo elinebhande elibanzi, elinwebekayo elenzelwe ukuhlala kahle ngaphansi kweqhubu lakho.
- Gwema izithende eziphakeme ngokuphelele ngesikhathi sokukhulelwa . Izithende zishukumisa isikhungo sakho sokudonsa amandla adonsela phansi phambili nakakhulu, okwenza kube kubi kakhulu ukucindezeleka komhlane futhi kwandise ingozi yakho yokushelela nokuwa. Esikhundleni salokho, khetha izicathulo ezinezithende eziphansi nezikhululekile ezinikeza ukwesekwa okuhle kwe-arch ukuze ugcine izinyawo zakho nomgogodla wakho ziqondile kahle.
5. Lungiselela Indawo Yakho Yokulala kanye Nomatilasi
Ukulala kahle kungenye yezinselele ezinkulu ngesikhathi sokukhulelwa, kodwa ukulungisa indlela olala ngayo kungasiza ekuvikeleni umhlane wakho:
- Zama ukulala ngohlangothi lwakho kunokulala ngomhlane noma ngesisu . Kunconywa kakhulu ukulala ngohlangothi lwakho lwesobunxele, njengoba kwandisa ukugeleza kwegazi enganeni yakho nasesibelethweni. Gcina okungenani idolo elilodwa ligobile ukuze ususe ingcindezi emgogodleni wakho.
- Ukuze ulungelelanise kahle, beka umcamelo phakathi kwamadolo akho nomunye umcamelo omncane ngaphansi kwesisu sakho. Umcamelo wokukhulelwa onezingqimba (umcamelo womzimba) ungaba yindlela enhle yokusekela umhlane wakho, iqhubu kanye nemilenze ngasikhathi sinye.
- Qiniseka ukuthi ulala kumatilasi oqinile nosekelayo . Uma umatilasi wakho uthambile kakhulu noma ugoba, umgogodla wakho ngeke uthole ukwesekwa okudingayo. Ungabeka ibhodi lokhuni eliqinile phakathi komatilasi wakho kanye nebhokisi lentwasahlobo noma uhlaka lombhede ukuze wengeze ukuqina kwesikhashana.
6. Ukuzivocavoca Okuphephile Nokubhucungwa Okuthambile (Ngokuvunyelwa Ngudokotela)
- Xhumana nomhlinzeki wakho wezempilo mayelana nokuzivocavoca okuphephile okwelula okwenzelwe ngqo ukunciphisa ukucindezeleka emhlane. Ungabuza futhi ukuthi ukuzivocavoca okungenamthelela omkhulu, njengokuhamba noma ukubhukuda ngaphambi kokubeletha , kuphephile yini kuwe. Ukuhlala usebenza ngokuphepha nangokungaguquguquki kungaqinisa imisipha yakho yangaphakathi neyangemuva, kunciphise kakhulu ubuhlungu. Khumbula nje,thola imvume kadokotela njalo ngaphambi kokuqala noma yimuphi umkhuba omusha wokuzivocavoca.
- Uma kuvunyelwe udokotela wakho, ungase uzuze ekuhlikihlweni kochwepheshe ngaphambi kokubeletha . Qiniseka ukuthi uvakashela uchwepheshe wezokwelapha oqeqeshwe ngokukhethekile ekuhlikihlweni kokukhulelwa. Kunganciphisa ukucindezeleka kwemisipha, kuthobe izinhlungu, futhi kunikeze ukuphumula kwengqondo okujulile.
7. Cabanga Kabili Ngaphambi Kokuthatha Noma Imiphi Imithi Yokuqeda Ubuhlungu
Kungokwemvelo ukufuna umuthi wokuqeda izinhlungu ngokushesha lapho umhlane wakho ubuhlungu. Kodwa-ke, akumelwe neze uphuze noma yimiphi imithi ngesikhathi sokukhulelwa ngaphandle kokubonisana nodokotela wakho kuqala . Ngisho nemithi yobuhlungu evamile etholakala ngaphandle kwemithi kadokotela ingaba yingozi enkulu enganeni yakho esakhula. Kungakhathaliseki ukuthi ubuhlungu bukhulu kangakanani, gwema ukuzelapha ngokuphelele . Khuluma nomhlinzeki wakho wezempilo; bangancoma izinketho zokusiza eziphephile nezivunyelwe ukukhulelwa.
Kufanele Uxhumane Nini Nodokotela Wakho Mayelana Nobuhlungu Bomhlane?
Nakuba ubuhlungu obuncane emhlane buyingxenye evamile yokukhulelwa, obunye ubuhlungu emhlane budinga usizo lwezokwelapha ngokushesha. Ngezinye izikhathi kungaba uphawu lwenkinga engathi sína eyisisekelo noma ngisho nokubeletha kusenesikhathi.
Khumbula, uma uzizwa ungakhululekile, ukhathazekile, noma ungaba nokungabaza okuncane ngalokho okwenzekayo emzimbeni wakho, ungalokothi unqikaze ukuxhumana nodokotela wakho noma nodokotela we-OB-GYN. Ukuphepha kwakho kanye nempilo yengane yakho kuhlale kuza kuqala.
Sicela ufune iseluleko sezokwelapha ngokushesha uma uhlangabezana nanoma yikuphi kwalokhu okulandelayo:
- Ubuhlungu bakho bomhlane bukhulu, buhlala njalo, noma buya ngokuya buba bubi naphezu kokuphumula nokuzama izindlela zokusiza okukhulunywe ngazo ngenhla.
- Ubuhlungu buzwakala njengemizwa enesigqi, yokuqaqamba efika futhi idlule ngezikhathi ezithile, okungaba uphawu lokubeletha ngaphambi kwesikhathi.
- Ubuhlungu beqolo lakho buhambisana nomkhuhlane, ukubanda, ubuhlungu obuvuthayo ngesikhathi sokuchama, noma igazi emchameni wakho (izinkomba ezivamile ze-Urinary Tract Infection, noma i-UTI), noma yikuphi ukuphuma kwegazi okungajwayelekile kwesitho sangasese sowesifazane noma ukuphuma koketshezi.
- Ubuhlungu buphuma ezinqeni zakho, emathangeni, noma emilenzeni, noma uzwa ukungakhululeki, ukuqaqamba, noma ubuthakathaka emilenzeni yakho (okungabonisa ukucindezelwa kwemizwa njenge-sciatica).
Lezi zimpawu zidinga ukuhlolwa okusheshayo. Xhumana nodokotela wakho noma uye esikhungweni sezempilo esiseduze ngokushesha ukuze uthole ukuxilongwa okufanele nokuthula kwengqondo.
Umyalezo Okufanele Uwukhumbule: Izinto Ezibalulekile Okufanele Uzikhumbule
Ukuzwa ubuhlungu bomhlane ngesikhathi sokukhulelwa kuyinto evamile kakhulu, kodwa akudingeki nje ukuthi uphile nabo. Kunezindlela ezisebenzayo, eziphephile, nezisebenzayo ongazisebenzisela ukuphatha ukungakhululeki kwakho nokuthuthukisa ikhwalithi yokuphila kwakho kwansuku zonke.
Isihluthulelo sokukhululeka ukuqaphela impilo yansuku zonke: ukunaka kakhulu ukuma kwakho, ukuzijwayeza ukuphakamisa ngokuphephile, ukugwema ukucindezeleka ngokomzimba, nokukhetha izingubo zokusekela kanye nezicathulo zokusekela.
- Zama ukufaka izinguquko ezincane—njengokuhlala nokulala ngokusekelwa okufanele, ukufaka ama-compress afudumele, kanye nokwenza ukwelula umzimba kancane ngaphansi kwesiqondiso sikadokotela. Ngokuhamba kwesikhathi, le mikhuba izoletha impumuzo ebonakalayo.
- Ungalokothi uthathe noma yimiphi imithi yokuqeda ubuhlungu noma eminye imithi ngaphandle kweseluleko esiqondile esivela kudokotela wakho. Lokhu kubalulekile ekukhuleni nasekuphepheni kwengane yakho.
- Ungabunaki ubuhlungu obukhulu, ukuqaqamba kwamalunga okuvamile, noma ezinye izimpawu ezingavamile. Njalo xhumana nethimba lakho lezempilo ngokushesha uma kukhona okuzwakala kungahambi kahle.
Nakuba ukukhulelwa kuyindlela enhle, kuza nezilingo zomzimba. Unamandla ngokwanele ukubhekana nalezi zinselele. Sifisela wena nomntwana wakho okhulayo uhambo lokukhulelwa oluphephile, olukhululekile, nolunempilo oluzayo!
👩🏽⚕️ Imibuzo Evame Ukubuzwa (Imibuzo Evame Ukubuzwa)
💬 Ingabe ubuhlungu bomhlane noma ubuhlungu beqolo buvamile ngesikhathi sokukhulelwa?
Yebo, impela! Abesifazane abakhulelwe abangaphezu kuka-50% babhekana nobuhlungu obuthile emhlane. Njengoba ingane yakho ikhula, isisindo esengeziwe sishintsha isikhungo sakho sokudonsa sibheke phambili, siphoqe umhlane wakho ongezansi ukuba ugobe emuva ukuze ulungise isimo. Ngaphezu kwalokho, umzimba wakho ukhiqiza i-hormone i-Relaxin ukuze ikhulule amalunga futhi ilungiselele ukubeletha, okunciphisa ngokwemvelo ukuqina komgogodla wakho kanye namalunga e-pelvic, okubangela ukucindezeleka komhlane.
💬 Ngingaphuza yini imithi yokubulala izinhlungu noma i-Tylenol/paracetamol njalo ngenxa yobuhlungu bomhlane?
Cha, akufanele uphuze imithi yokuqeda ubuhlungu njalo ngaphandle kwesiqondiso sikadokotela. Gwema ngokuphelele imithi yokuqeda ubuhlungu edayiswa ngaphandle kwemithi kadokotela (njenge-ibuprofen noma eminye imithi yokwelapha ukuvuvukala) njengoba ingabangela izinkinga ezinkulu zenhliziyo nezinso enganeni yakho. Nakuba i-acetaminophen (Tylenol/Paracetamol) ngokuvamile ibhekwa njengephephile ngesikhathi sokukhulelwa, kufanele isasetshenziswe kancane futhi ngesilinganiso esiphansi kakhulu esisebenzayo. Khetha njalo imithi yokuqeda ubuhlungu engeyona eyemithi, njengezinto ezifudumele kanye nokwelula okuthambile okuvikela ukukhulelwa, kuqala.
💬 Kunini lapho ubuhlungu bomhlane bokukhulelwa bubhekwa njengobuyingozi noma obuphuthumayo?
Akuzona zonke izinhlungu zomhlane ezingenangozi. Kubalulekile ukubonana nodokotela wakho wezifo zabesifazane noma i-OB-GYN ngokushesha uma izinhlungu zomhlane wakho zihambisana nokopha kwesitho sangasese sowesifazane, umuzwa wokushisa noma ubunzima lapho uchama (okubonisa ukuthi une-UTI), noma uma uzwa ubuhlungu obukhulu, obuqhumayo obuhamba emilenzeni yakho (njenge-sciatica). Ubuhlungu obuvamile, obukhungathekile emhlane wakho ongezansi bungaba uphawu lokubeletha kwasekuqaleni.
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