4 Zvisarudzo Zveutano Zvinonyanya kukosha

Zvemukati

• Ongororo ye

Iwe watove wakabata mumusoro mantra yekuchengetedza muviri wakagwinya uye wakagwinya: Idya zvikafu zvakaenzana uye unamatira neyakajairika rojimendi. Asi izvo hazvisi izvo zvega kungwara zvinofamba zvaunogona kuita kuti uve nehurefu, hunonakidza hupenyu. Kuti tikubatsire kukutungamira, isu takatarisana nesarudzo dzakakosha kupfuura dzose dzinodiwa nemukadzi wese kuita nehungwaru, pamwe nesarudzo diki ina idzo dzinogona kukanganisa hutano hwako.

1. Kusarudza chiremba

Teerera shoko romuromo. Kurumbidzwa kwavanachiremba-vakanaka kana vakaipa-kazhinji vanofa, saka kana shamwari kana mushandirwi akabvunza nezve gynecologist wake, funga nezvekurudziro yakakosha. Paunenge iwe wabvunza zvakatenderedza zita reiyo yakanaka doc, ita shuwa kuti iye chikamu chehurongwa hwako hweinishuwarenzi yehutano. (Zvirongwa zvakawanda zvinoita kuti zvive nyore kutsvaga zita rachiremba pazita ravo reWebhu, asi gara uchiteedzera nekufona kuhofisi yechiremba kuti uve nechokwadi chekuti achiri mupi, nekuti vanachiremba vanosiya uye vodzokerazve pakuronga kazhinji.)

Iva nechokwadi chekuti bhodhi-yakasimbiswa. Bhodhi certification inovimbisa kuti chiremba apedza kudzidziswa munzvimbo ine hunyanzvi uye akapasa bvunzo kuyedza ruzivo rwake mukati meimwe munda. Zvakare, bhodhi-rakasimbiswa varapi vanofanirwa kudzokororwazve makore matanhatu kusvika gumi, zvichienderana nehunyanzvi hwavo, kuve nechokwadi chekuti ruzivo rwavo rwunogara ruri-rwechizvino-zvino. Kuti uzive kana chiremba wako ari board-certified, taura neAmerican Board of Medical Specialties pa (866) ASK-ABMS kana tsvaga pa abms.org.

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Dana hofisi yachiremba. Teerera kune mabatiro aunoitwa nevashandi vemuhofisi; inogona kujekesa pane yakazara maitiro maitiro. Kana iwe uchigara wakamiswa kwemaminitsi panguva yaunofona, semuenzaniso, unogona kunge uine nguva yakaoma kusvika kuna chiremba kana uine emergency. Paunotaura kune vanogamuchira vaenzi, bvunza kana varwere vachiwanzomirira; kana zvakadaro, bvunza nezveavhareji yekumirira nguva. Usati waenda kunosarudzwa, dana hofisi yechiremba kuti uone kuti vari kumhanya panguva.

Sangana takatarisana. Kana zvichikwanisika, gadzira yemahara kubvunza kune chero nyowani chiremba. Hukama huripo pakati pemurwere nachiremba hwakanyanya, saka uyu anofanirwa kuve munhu waunonzwa kuti unogona kutaura naye uye kuvimba naye. Uye iva nekutenda mumasikirwo ako-kana ukasawana vibe yakanaka kubva kuna chiremba, enderera mberi nekutsvaga kwako uye uwane imwe.

Regai chiremba azive kana ari iye ega. Vamwe vakadzi vanongoona chiremba wechikadzi kamwe chete kana kaviri pagore uye kwete chiremba wepuraimari. Asi kana iwe ukasaziva mune yako gyno, unogona kunge usiri kuwana iyo yakakosha yekuongorora bvunzo-senge kuongororwa kweropa kwecholesterol uye kuwedzerwa kweropa-iro raunoda.

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2. Kusarudza kubata pamuviri

Ita basa rako rechikoro. Vakadzi vazhinji vanopedza nguva yakawanda vachironga kuzorora-vhiki rimwe chete pane kusarudza nzira dzekudzivirira nadzo dzavanovimba nadzo. Nhau dzakanaka ndedzekuti pane sarudzo dzakawanda kupfuura nakare kose, asi vakadzi vane basa rekuzvidzidzisa pachavo nezvezvavanogona kuita. Ongorora zvimwe zvezvitsva zvekuronga mhuri pamusika nekutanga panzvimbo yeAssociation of Reproductive Health Professionals' pa arhp.org, kana shanyira Planned Parenthood's paplanpedparenthood.org.

Ongorora zvaunoda. Kuti ubatsire kudzikisira sarudzo, zvibvunze mibvunzo inotevera: Unoda here nzira yekudzivirira nayo inodzoserwa (semuenzaniso, nzira yekudzivirira senge diaphragm, kana nzira yehomoni, senge piritsi kana Depo-Provera) kuti ugone kuva nevana mukati ramangwana, kana iro rinogara zvachose (seEssure, umo mudziyo unochinjika, wakasungwa-wakaita sechitubu unoiswa mune yega yega fallopian chubhu kudzivirira kusangana) kana wapedza kuva nevana kana kusada chero? Unodawo kudzivirirwa kubva kuzvirwere zvepabonde here? (Mhinduro ndeyekuti kana usiri muhukama hwehukama mumwe chete.) Kana zvirizvo, funga makondomu. Diaphragm nemakondomu sarudzo dzakanaka kana iwe uchida nzira dzinogona kushandiswa pamberi pebonde chaipo. (Piritsi ndiyo nzira yakatendeseka yekudzivirira kubata pamuviri, asi inofanira kunge iri muropa rako kare usati wasangana pabonde. Kana zvirizvo, diaphragms, iyo inogona kuwedzera njodzi yeUTI, inogona kunge isiri yakanakira iwe.

Shandisa zvaunosarudza. Kukundikana kukuru kwekudzivirira kubata pamuviri kutadza kushandisa kudzivirira pamuviri. Kunyangwe iri nzira yakanaka sei, haishande kana iri mudhirowa.

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3. Kusarudza kuita kurara chinhu chekutanga

Ziva njodzi dzekurara. Vamwe vanhu vanoona kurara sekutambisa nguva, uye izvi zvinoreva kuti zvinoshanda. Asi kusvetukira pakurara (vazhinji vedu tinoda pakati peawa manomwe nemapfumbamwe pahusiku) kunokuvadza zvakanyanya pane kungoita kuti uve nemhute. Bato rekutsvaga rekutsvaga rinoratidza kubatana pakati pekurara zvisina kukwana uye nenjodzi yakawedzera yehutano hwakati wandei, senge rudzi rwechipiri chirwere cheshuga, BP uye kufutisa. Zvinoenderana neNational Sleep Foundation, ongororo dzinoratidza kubatana pakati pekushaikwa kwekurara uye nemazinga akaderera ehormone leptin, iyo inogadzirisa metabolism yemakabohydrate. Kana leptin yakaderera, muviri unoshuva macarbs, carbs uye mamwe macarbs.

Zvakare, kusawana zvakakwana z kunogona zvakare kuderedza immune system yako, zvichikuisa panjodzi huru yekutonhorwa, furu uye kutapukirwa. Uye kutyaira iwe uchirara-kushomeka kunononoka kuita kwako nguva uye kukwidza njodzi yako yetsaona.

Dzidzira tsika dzakanaka dzekurara. Kuti uwane kurara kwakanaka kwehusiku: Deredza zvine caffeine mukati maawa matanhatu usati warara, uye kana ukasvuta, rega, nekuti zvese zvine caffeine uye nicotine zvinokurudzira zvinogona kukanganisa kuzorora kwako. Ingopinda mumubhedha kuti uvate-kwete kuti uenzanise bhuku rako rekutarisa, tarisa terevhizheni kana kudya. Kana iwe ukasatanga kutsauka uchienda mukati memaminitsi gumi nemashanu, siya mubhedha wako uye uite chimwe chinhu chinozorodza, sekuverenga kana kuteerera mimhanzi (chero pasina kana inokurudzira). Dzorera nguva dzese-kunyanya kupenya kwedhijitari-kure newe; kuverenga pasi maawa usati wafanira kumuka kunongowedzera kukunetseka kwako. Uye kana iwe uchinetseka pamusoro pechimwe chinhu kana kushushikana iwe uchakanganwa chimwe chinhu pane chako-chekuita runyorwa, nyora pasi pfungwa dzako mujenari kuitira kuti usazvinyeyere pazviri.

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4. Kusarudza bvunzo chaidzo

Pap smears uye kuongororwa kweHPV. Muedzo wePap unogona kuona shanduko yesero mumuromo wechibereko inogona kunge yakanyanyisa, uye kana masero aya akabviswa kana kuparadzwa, zvinodzivirira kufambira mberi kwavo kugomarara. Kana zvabuda zvePap zvadzoka zvisina kujairika, unofanirwa kuongororwa zvakare kana kutora ongororo yeDNA inoona kuvepo kwematatu gumi nematatu epillomaoma (HPV) yepabonde. Ramba uchifunga kuti kunyangwe iwe uine HPV, mikana yako yekuvandudza gomarara remuromo wechibereko iri pasi pe1 muzana. Muzviitiko zvakawanda, hutachiona hweHPV hunobuda hwega, kunyanya kuvakadzi vechidiki.

Ziva zvakare nezve mitsva yePap smear nhungamiro: Kana iwe uine makumi matatu kana kupfuura uye uine matatu akajairwa Pap smear kwemakore matatu akateedzana, bvunza chiremba wako kana iwe uchigona kuongororwa makore maviri kana matatu ega ega. Izvi zvakachengeteka nekuti gomarara remuchibereko rinononoka kukura, anodaro Saslow. Kana iwe uri pasi pemakumi matatu, zvakadaro, tora Pap gore rega. Pamwe chete nePap yega yega, iwe zvakare une sarudzo yekuwana HPV DNA bvunzo.

Zvichiri kukosha kuti vanhukadzi vese vaone gynecologist gore rega kuitira kuchengetedzwa kwekudzivirira, uko kunogona kusanganisira bvunzo nemazamu epamuviri uye bvunzo.

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Kuongororwa kwezvirwere zvepabonde. Vakadzi vose vari pasi pemakore 25 vanofanira kuongororwa gore negore nokuda kwechlamydia-imwe yeSTDs inowanzoitika-iyo, mu 75 muzana yezviitiko, haina zviratidzo, maererano naMitchell Creinin, M.D., mutungamiriri wekuronga mhuri paYunivhesiti yePittsburgh. Kana ikasiyiwa isina kurapwa, chlamydia inogona kutungamirira kuhosha yepelvic, iyo inogona kukonzera kushaya mbereko. Kana iwe wakamboita bonde zvisina dziviriro uye / kana usingazive nhoroondo yezvepabonde yemumwe wako, taura nachiremba wako nezve gynecologist nezve kuyedzwa gonorrhea, HIV, syphilis, uye hepatitis B uye C, izvo zvisiri chikamu chenguva yekuongorora.

Kuongororwa mazamu nemaoko. Rongedza iyi bvunzo yakakosha yegore mushure mekunge waenda kumwedzi (mazamu achange asina kunyorova uye aine bundu) uye ita shuwa kuti chiremba wako anobata nzvimbo yese, anodaro Marisa Weiss, MD, mutungamiri uye muvambi webreastcancer.org, sangano risingabatsiri muNarberth. , Pa. Chiremba wako anofanirwa kunzwa zamu rega rega kunzvimbo dzinorwadza kana bundu rinoonekwa. "Vanachiremba vanofanirwawo kunzwa nharaunda yenhengo iri pazasi pekora uye muhapwa dzose," anodaro Weiss. "Makonza mazhinji anowanzo kuitika muchikamu chepamusoro chepamusoro chezamu chinosvika muhapwa, zvichida nekuda kweganda remuviri riri munharaunda iyoyo."

Uye zvakare, chiremba wako anofanirwa kutarisa kuti inoonekwa-orenji-senge dimpling yeganda, minyatso iyo ichangodzokera mukati, kubuda kweropa uye mazamu asina kuenzana (kana munhu akangoerekana akura zvakanyanya, zvinogona kuratidza hutachiona kana inogona kenza) . Kana chiremba wako akashaya nzvimbo, usanyara kumubvunza kuti aende pamusoro penzvimbo yacho.

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Kuongorora cholesterol. Iko kuumbwa kweplaque mumidziyo inotakura ropa kumatishu kunotanga mukupera kwekuyaruka uye kutanga kwekukura. Muchokwadi, kutora cholesterol yako kuyerwa pazera makumi maviri nemaviri kunofungidzira njodzi yekurwadziwa kwemoyo kwemakore makumi matatu kusvika makumi mana anotevera, maererano neNational Heart, Lung, uye Blood Institute. Uye kana cholesterol yako ikawanikwa iine muganhu wepamusoro (200-239 mg/deciliter) kana yakakwirira (240 mg/deciliter kana pamusoro), une nguva yekuchinja mararamiro, sekudya zvine hutano uye kurovedza muviri nguva dzose, saka unenge uine mukana uri nani wekudzivirira chirwere chemoyo gare gare muupenyu.

Chirwere cheshuga. Kana iwe uri pasi pemakore makumi mana nemashanu uye uine imwe njodzi inokonzera chirwere cheshuga, sekunyanyisa kana kufutisa kana kuva nemubereki kana mukoma kana mukoma ane chirwere ichi, bvunza chiremba wako kuti aongororwe-glucose. Kana iwe ukabatwa uine pre-chirwere cheshuga (hutsva hutsva hunotsanangurwa neropa-glucose mazinga pamusoro peyakajairwa asi isina kukwirira zvakakwana kuti uonekwe seshuga) kana rudzi rwechipiri chirwere cheshuga, unogona kusimudzira hutano hwako uye kudzora glucose yeropa nechikafu chine hutano uye kugara uchiita maekisesaizi (ese ari maviri cardio uye uremu kudzidziswa), ayo anovandudza yako insulin senzwi; mune zvimwe zviitiko, kunyange zvakadaro, mushonga unodiwa.

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Ongororo ye