Prevencija bolova u zdjelici tijekom trudnoće

Mučnina, bolovi u leđima i otečena stopala samo su neki od izazova kroz koje prolazi tijelo tijekom trudnoće. Znate li zašto dolazi do bolova u području zdjelice te kako si možete pomoći?

Tijekom trudnoće tijelo pokazuje svoje najnevjerojatnije sposobnosti. Hormoni pokreću niz promjena koje pripremaju tijelo za porođaj. Jedan od tih hormona je relaksin, čija je zadaća omekšati zglobove, ligamente i vezivno tkivo kako bi se zdjelica proširila i omogućila prolazak bebe kroz porođajni kanal. Nažalost, upravo to često uzrokuje bolove u području zdjelice (engl. Pelvic Girdle Pain – PGP).

Kada bolovi u zdjelici postanu problem

Kod nekih žena povećana pokretljivost dovodi do bolova u zdjelici, kukovima, koljenima i donjem dijelu leđa. Bol se može javiti već u ranoj trudnoći jer se relaksin oslobađa odmah nakon začeća. Međutim, žene koje pate od artritisa često osjećaju olakšanje tijekom trudnoće.

Ako bol otežava hodanje, rad i svakodnevne aktivnosti, riječ je o simptomatskom PGP-u. Prema europskim smjernicama koje je objavio National Centre for Biotechnology Information, oko 20 % trudnica osjeti takve bolove, a u kasnijoj fazi trudnoće to je čest razlog bolovanja.

Kako ublažiti bolove u zdjelici

Važno je ojačati mišiće abdomena, leđa i nogu kako biste podržali zglobove i izbjegli pretjerano opterećenje. Posebno je korisno rano početi s jačanjem poprečnog trbušnog mišića kako biste spriječili pojavu bolova.

Za ove vježbe ne trebate ići u teretanu – jednostavno ih možete raditi kod kuće:

Ako vam zdjelica to dopušta, stanite na sve četiri. Uvucite pupak prema kralježnici, bez pomicanja donjeg dijela leđa. Zadržite nekoliko sekundi pa opustite. Ponovite deset puta, tri puta dnevno. Ako ne uspijete svaki dan, nemojte biti strogi prema sebi – sutra je nova prilika.

Vježbu možete raditi i sjedeći na stolcu: jednu ruku položite na donji dio trbuha, a drugu na donji dio leđa. Uvucite pupak prema kralježnici i držite nekoliko sekundi prije nego što se opustite. Pazite da se donji dio leđa ne pomiče. Ponovite deset puta, tri puta dnevno.

Jačanje mišića zdjeličnog dna

Jačanje mišića zdjeličnog dna tijekom trudnoće važno je za stabilizaciju zdjelice. Vježbu možete raditi ovako:

Lezite na bok s jastukom između nogu. Stegnite mišiće oko rektuma, rodnice i mokraćne cijevi dok ne osjetite lagano podizanje iznutra. Svaku kontrakciju držite 6 do 8 sekundi. Kako jačate, postupno povećavajte trajanje kontrakcija.

Ove vježbe možete raditi sjedeći ili stojeći, primjerice dok čekate autobus ili stojite u redu u trgovini. Nastavite s vježbama i nakon poroda kako biste spriječili 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.