Chii Chinoita Nekudonha Dundiro Panguva YeKushanda Kwako?

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Saka iwe uri kupwanya zvikamu mukati mekirasi yeHIIT, uchiratidza burpees uyo ari mukuru, uye kusvetuka-tamba neakanakisa avo kana-oops-chimwe chinhu chidiki chakabuda. Kwete, izvo hazvisi ziya, izvo chaizvo chidiki diki pee. (Iyi ingori imwe yemafungiro chaiwo aunenge uine panguva yekirasi yeHIIT.)

Kunyangwe ari maviri unders, svetuka squats, sprints, kana kusvetuka jacks zvinokutora iwe, iwe hausi wega kana iwe ukasangana neapo neapo dundira kubuda mukati me-workout. Vanofungidzirwa kuti vanhukadzi gumi nemashanu muUS vanonetsekana neweti kusagadzikana (SUI). Ndipo paunodongorera zvishoma uchidzidzira, kukosora, kuhotsira, nezvimwe, sekureva kweNational Association for Continence (NAFC).

Kwete, iyi "stress" haina chekuita ne ~emotional~ stress yaunoona kana mukuru wako ari A-hole kana karenda yako inoita seyaRachel Glee. Muchiitiko ichi, kushushikana kunoreva kudzvanywa kwemukati-mudumbu kusundira padundira rako, anodaro Elizabeth Kavaler, MD, chiremba weurogynecologist kuTotal Urology Care yekuNew York. Chaizvoizvo, kana paine kumanikidza kwakakwana pane rako dundira - kungave kuri kubva mukukotama, kusimudza, kuhotsira, kukosora, kana kurovedza muviri zvakanyanya - uye tsandanyama dzako dzepelinha hadzina kusimba zvakanyanya, weti shoma ingangobuda.

Asi nei vamwe vakadzi vaine iyi nyaya nepo vamwe vachifara vachikwira kuSoulCycle vasina squirt pamberi? Izvo zvikonzero zvinokonzeresa kushaya simba sphincter mhasuru (inobata urethra yakavharwa) uye / kana isina kusimba yepelvic pasi (tsandanyama dzinotsigira dundira rako, chibereko, uye ura), maererano neAFC. Vaya vanogona kushaya simba nekuda kwezvikonzero zvakasiyana, chinowanzo kuve kuchembera uye nhumbu / kubereka, anodaro Alyssa Dweck, MD, gynecologist weNew York City-uye munyori we Iyo Yakazara A kusvika Z kune Yako V. Muchokwadi, SUI inobata chero kubva ku24 kusvika ku45 muzana yevakadzi vanopfuura makore makumi matatu, maererano nepepanhau. Chiremba wemhuri yeAmerica. Zvimwe zvikonzero zvinosanganisira kuvhiyiwa kwepamuviri (senge hysterectomy), maitiro ekuzvarwa nawo, uye kumanikidza kusingaperi padundira-kubva kuzvinhu zvakaita sekukosora kusingaperi, kuzvimbirwa, uye kunyanyisa kufuta, anodaro Dr. Kavaler. Zvakare pane izvo zvinyorwa? Yakadzokororwa inorema kusimudza kana yakasimba-mitambo, maererano neAFC.

Dzimwe nhau huru: Kudonhedza zvishoma ikozvino hakureve kuti machira evakuru ari mune ramangwana rako riri pedyo. "Kazhinji haisi kufambira mberi, saka hazvireve kuti kana waita vana zvichawedzera," anodaro Dr. Kavaler. Mune mamwe mashoko ari nani, bheji rako rakanakisa rekudzora njodzi yako yeSU yakasununguka uye yakapusa, uye pamwe wakatozvinzwa nezvayo-yep, kegels. Dr. Kavaler vanokurudzira matatu seti e10 kusvika 15 kegels mukati mezuva rako rese. (Heano maitiro ekuita kegels nenzira kwayo.) Unogona kunyange kubata newfangled kegel tracker kana iwe uchida kutora yako yepilvic pasi yekudzidzira kune inotevera nhanho. Ingoziva kuti havasi kuzoshanda mashiripiti uye zvinogona kutora mavhiki mashoma kuti uone kuvandudzwa, anodaro Dr. Dweck. (Bhonasi: Ivo zvakare vanoita bonde kunyangwe zvirinani.)

Kana iwe uine hanya nezve yako leakage sitch, ingo taura izvi kune yako gyno. Anogona kukubatsira kuti uone kana iri NBD, kana kusimbisa tsandanyama dzako dzepelvic kuchizobatsira, kana kana iwe ukafanira kuona nyanzvi (senge gynourologist kana kunyange wepilvic floor Therapist, anodaro Dr. Kavaler. Uye, PSA: Kana nyaya iyi yakangoerekana yaonekwa pamwe chete nechishuwo chakawanda chekuenda kana neweti ine ropa, pane mukana wekuti haisi SUI uye inongova urinary tract infection (UTI), anodaro Dr. Dweck.

Unogona kegel zuva rako risipo, asi imwe huwandu hwedundira kuvuza panguva yekufa kunogona kungove yako yekurovedza kugadzirira. Tenga pane mamwe matema matema uye Icon Pee-Proof Underwear (yakaitwa neTINX, iyo yechimurenga nguva yemapaini brand), uye ugamuchire zvimwe zvezvishoma zvikamu zvekukwana.

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