Prevencija boli u zdjeličnom pojasu u trudnoći

Mučnina, bol u leđima i otečena stopala. Trudno tijelo prolazi kroz mnogo toga. Ali znate li zašto imate bol u zdjeličnom pojasu (PGP) i što možete učiniti u vezi s tim?

Vaše tijelo tijekom trudnoće pokazuje svoju najčudesniju stranu. Hormoni pokreću niz promjena koje pripremaju i omogućuju vašem tijelu da donese dijete na svijet. Jedan od tih hormona zove se relaksin. Njegova je zadaća omekšati zglobove, ligamente i vezivno tkivo kako bi zdjelica postala fleksibilnija. To omogućuje vašem djetetu prostor da prođe kroz porođajni kanal. Nažalost, također uzrokuje ono što je poznato kao bol u zdjeličnom pojasu (PGP).

Više o djeci i roditeljstvu pročitajte ovdje

Kada bolovi u zdjeličnom pojasu uzrokuju probleme

Kod nekih žena povećana pokretljivost može dovesti do problema sa zglobovima, uzrokujući bolove u zdjelici, kukovima, koljenima i donjem dijelu leđa. Bolovi u zglobovima mogu se pojaviti rano u trudnoći jer se relaksin oslobađa u trenutku začeća. Ali žene s artritisom zapravo će često doživjeti poboljšanje tijekom trudnoće.

Kada bol otežava hodanje, rad i obavljanje svakodnevnih aktivnosti, to je poznato kao simptomatski PGP. Prema Europskim smjernicama za dijagnostiku i liječenje boli u zdjeličnom pojasu koje je izradio Nacionalni centar za biotehnološke informacije, oko 20 posto žena pati od PGP-a tijekom trudnoće. PGP u drugom dijelu trudnoće je najčešći uzrok bolovanja trudnica.

Što učiniti s bolovima u zdjeličnom pojasu

Mudro je raditi na mišićima trbuha, leđa i nogu kako biste poduprli zglobove i izbjegli njihovo pretjerano opterećenje. Posebno je važno raditi na poprečnom trbušnom mišiću u ranim dijelovima trudnoće kako bi se spriječio bolni PGP.

Ne trebate čak ni ići u teretanu da biste vježbali ove mišiće. Ova jednostavna vježba može se izvoditi kod kuće:

Ako vam zdjelica to može podnijeti, ustanite na sve četiri. Povucite pupak prema unutra bez pomicanja donjeg dijela leđa. Držite nekoliko sekundi, zatim otpustite. Odlučite se za deset ponavljanja, tri puta dnevno. Ali nemojte se osjećati krivima ako ne postignete svoj cilj. Uvijek možeš pokušati ponovno sutra.
Istu vježbu možete raditi i sjedeći na stolcu: jednu ruku stavite na donji dio trbuha, a drugu na donji dio leđa. Povucite pupak prema unutra i držite ga nekoliko sekundi prije nego što ga otpustite. Pazite da vam se donji dio leđa ne pomiče. Napravite deset ponavljanja, tri puta dnevno.

Vježbanje mišića dna zdjelice

Vježbanje mišića dna zdjelice važno je tijekom cijele trudnoće. To će vaše dno zdjelice učiniti stabilnijim iznutra. mišiće dna zdjelice možete vježbati na sljedeći način:

Lezite na bok s jastukom između nogu. Kontrahirajte mišiće oko rektuma, vagine i uretre, dok ne osjetite lagano podizanje u tijelu. Pokušajte zadržati svaku kontrakciju 6-8 sekundi. Kako postajete jači, možete povećati trajanje stisaka.

Ove vježbe možete raditi i sjedeći ili stojeći, dok čekate autobus ili jednostavno stojeći u redu za blagajnu. Nastavite s ovim vježbama nakon rođenja djeteta kako biste izbjegli inkontinenciju.

What is good health?

Body changes in later life call for changes in your diet

Do you have a good lifestyle?

Lifestyle simply means the way in which you live. Health and lifestyle go hand in hand. You might feel you have a good lifestyle if you are physically active, eat healthily and generally experience a sense of wellbeing. Conversely, if you want good health you should also have a good lifestyle.

Physical activity is the major contributor to a good lifestyle, but diet, drugs, stress, sleep and social conditions are also play an important role. Being able to use the body properly to avoid injury also affects lifestyle. Physical activity can also prevent depression and help you to recover more quickly from mental illness, both of which obviously affect your lifestyle.

How does the aging process affect your immune system?

Diet can be a difficult topic for many. Perhaps you eat too much or too little or maybe you find it hard to know what foods to combine to have a balanced diet. It’s also important to eat food that contains important vitamins, minerals and dietary fibre, omega-3 and antioxidants. On top of all this, you also need to get enough energy, protein and the correct fatty acids. The requirement for these nutrients changes throughout your life. When you are older you also have different requirements than children and younger adults. Women also have different requirements than men. Pregnant and breastfeeding mothers also have special requirements.

When you get older, you lose muscle mass and your body requires less energy and therefore less food. You may lead a less active life than you did before, which is why you require less food. However, your need for minerals, vitamins and other nutrients remains the same. Of course, there are plenty of healthy and active older people, but when you reach 70 to 80 years of age, it’s easier to become ill, especially during flu season.

Some steps you can take to improve your lifestyle and health are to:

eat a healthy and varied diet
stay active
watch your weight
avoid too much alcohol and don’t smoke
get enough sleep
think positive
practise good hygiene

What is good quality of life?

The World Health Organisation (WHO) defines quality of life as a state where the individual can realise their potential, cope with normal stressful situations, work in a rewarding and positive way, and be able to contribute to others and society.

Quality of life is a wide and somewhat diffuse concept that includes joy in, and a desire for, life. These are values that are rather felt than measured, which in turn are based on personal environment and choices. Quality of life doesn’t necessarily depend on being healthy or sick. It’s the moments between worries, sorrows, problems and ailments that matter. For example, if you have a chronic illness, a feeling of mastery can be important when talking about quality of life.

To sum up, quality of life is a combination of health, lifestyle, networks and social support. It’s about experiencing joy, meaning in life, satisfaction, security and a sense of belonging, as well as being able to use your strengths. It’s also about feeling interest in life, coping with everyday situations and a being committed to something or someone. If you have good quality of life, you will be able to cope better with the inevitable stressful situations in life.