Koj Li Kev Ua Haujlwm Li Cas Thiaj Li Ua Rau Koj Tus Menyuam

Zoo Siab

• Kev qoj ib ce cuam tshuam li cas rau cev xeeb tub
• Qhov hnyav tshaj plaws kom xeeb tub
• Qhov hnyav cuam tshuam li cas Fertility
• Yuav ua li cas Boost Fertility nrog ce, Raws li kws tshaj lij
• Yog tias koj yog ib qho hnyav
• Yog tias koj rog dhau
• Yog tias koj rog dhau
• Yog tias koj tab tom nrhiav kev kho menyuam yaus
• Tshuaj xyuas rau

Kuv yeej tsis paub tseeb tias kuv xav ua niam. Kuv nyiam siv sij hawm nrog phooj ywg, mus khiav thiab ua rau kuv tus dev lwj, thiab ntau xyoo txaus. Tom qab ntawd kuv tau ntsib Scott, uas mob siab rau kev pib ua tsev neeg uas poob rau hauv kev hlub nrog nws, kuv pib pom tej yam txawv. Thaum lub sij hawm nws thov, kuv tos tsis tau kom loj hlob peb tsev neeg; nws yooj yim heev xav txog lub neej tag nrho nrog cov menyuam yaus.

Tsis ntev tom qab peb tau sib yuav, txawm li cas los xij, kuv tau kuaj pom tias muaj endometriosis, ib qho teeb meem uas lub tsev menyuam hauv ob sab phlu loj hlob hauv lwm qhov ntawm lub cev, ua rau muaj qhov txawv txav ntawm kev xeeb tub. Tom qab kuv tau phais los kho tus mob, cov kws kho mob tau hais rau kuv tias kuv txoj kev xeeb tub hauv ob xyoos yog qhov zoo heev.

Yog li ntau dua ib xyoos tam sim no Scott thiab kuv tau ua peb qhov zoo tshaj plaws los tsim tib neeg me ntsis. Cia siab tias yuav txhawb nqa kev muaj menyuam, Kuv tau ntim tshuaj ntsuab Suav uas saj zoo li av nkos, noj cov hnab uas muaj cov tshuaj tiv thaiv kab mob antioxidant-packed goji berries, nthuav tawm Mucinex txhawm rau ua rau hnoos qeev ntawm ncauj tsev menyuam, thiab txawm tias tau txais Maya lub plab zaws los ntawm tus poj niam tus kheej piav txog kev yug menyuam. Cov txheej txheem rubdown, dhau los ntawm ntau tiam neeg ntawm tus kws yug menyuam thiab kws kho mob, yog npaj los coj cov menyuam hauv plab mus rau txoj haujlwm kom zoo thiab txhim kho lawv txoj haujlwm. Hmoov tsis zoo nws tsuas yog muab roj rau kuv. (Related: Yuav Ua Li Cas Thiaj Tau Txais Kev Cuam Tshuam Hloov Hauv Koj Lub voj voog)

Qhov txawv txaus, Kuv tsis tau raug pov los ntawm ib qho ntawm cov lus qhia tsis raws cai. Hav, kuv yog leej twg los nug txog kev txawj ntse ntawm cov kws kho mob? Kuv xav tsis thoob, txawm li cas los xij, thaum kuv tus kws kho mob fertility acupuncturist thiab tom qab ntawd kuv tus kws kho mob endocrinologist, tus kws kho mob tshwj xeeb hauv kev ua me nyuam, tau hais tias yuav ua rau kom kuv muaj feem yuav xeeb tub thiab txhawb kev xeeb tub, kuv yuav tsum tau so kom txaus thiab lub sij hawm ntawm kuv lub cev qoj ib ce. Kuv tus cwj pwm 90-feeb gym tsib hnub hauv ib lub lis piam tsis yog tsuas yog txhim kho kuv txoj kev noj qab haus huv thiab ua kom kuv qhov hnyav hauv kev kuaj mob, tab sis nws kuj txo qis kuv tus menyuam txoj kev ntxhov siab. Yog li thaum twg kev ua haujlwm zoo dhau los ua lub tswv yim phem?

Kev qoj ib ce cuam tshuam li cas rau cev xeeb tub

"Peb tau paub tias qhov hnyav yog qhov tseem ceeb hauv kev muaj menyuam, tab sis txiav txim siab lub luag haujlwm ntawm kev tawm dag zog yog qhov tshwm sim tsis ntev los no hauv cov tshuaj Western," piav qhia Robert Brzyski, MD, PhD, tus xibfwb ntawm kws kho menyuam yaus thiab poj niam txiv neej nyob hauv University of Texas Health Science Center ntawm San Antonio thiab tus thawj coj ntawm pawg neeg coj ncaj ncees ntawm American Society of Reproductive Medicine (ASRM). Kev tshawb fawb ua ntej qhia tias kev ua haujlwm tsis tu ncua tuaj yeem txhim kho kev ua menyuam yaus thiab txhawb kev muaj menyuam: Kev tshawb fawb hauv Obstetrics & Gynecology xaus lus tias cov poj niam uas ua haujlwm 30 feeb lossis ntau dua txhua hnub tau txo qis kev pheej hmoo ntawm kev muaj menyuam ntxiv vim muaj teeb meem ntawm ovulation.

Ntawm qhov tod tes, qee cov ntaub ntawv txuas nrog kev tawm dag zog ntau dhau nrog txo qis kev muaj menyuam, raws li ob txoj kev tshawb fawb xyoo 2009 hauv Tib Neeg Luam Yeeb thiab kev tshawb fawb Harvard ntawm cov neeg tseem ceeb ncaws pob pom. Cov kev tawm dag zog kom meej meej ua lub luag haujlwm hauv poj niam txoj hauv kev xeeb tub, tseem "kev tshawb fawb txog qhov twg los qhia kev tawm dag zog tseem nyuaj rau nrhiav thiab feem ntau tsis sib xws, yog li nws nyuaj rau muab cov poj niam cov lus qhia tseeb ua raws," hais tias Dr. Brzyski. (Kev kho lub cev yuav pab txhawb kev yug menyuam, ib yam nkaus.)

Nrog me ntsis mus ntxiv, nws tsis muaj qhov xav tsis thoob rau cov poj niam-kev noj qab haus huv koom haum tsis muab kws kho mob tshwj xeeb cov cai ntawm kev tawm dag zog ntau npaum li cas lossis siv zog rau cov poj niam sim xeeb tub. Nyob rau hauv lem, feem ntau ob-gyns thiab kws tshaj lij tsis tau tawm tswv yim qoj ib ce, tshwj xeeb tshaj yog rau cov poj niam uas muaj lub cev noj qab haus huv lub cev ntsuas (BMI) thiab ib txwm coj khaub ncaws yav dhau los. Thaum ib tug poj niam tau sim ua tsis tiav rau ib xyoos - lub ntsiab lus ntawm kev xeeb tub - Dr. Brzyski yuav tshuaj xyuas cov teeb meem xws li hnub nyoog, kev hloov pauv thiab xwm txheej ntawm ovulatory, thiab qhov xwm txheej ntawm lub tsev menyuam thiab raj thiab tus khub cov phev. Tsuas yog tom qab ntawd nws yuav txiav txim siab seb lub cev ua haujlwm ntau dhau lossis tsawg dhau los ua rau muaj teeb meem dab tsi.

"Tshwj tsis yog tus poj niam lub sijhawm tsis tuaj lossis tsis xwm yeem, kev tawm dag zog feem ntau yog qhov sib txawv zaum kawg uas peb saib, vim tias nws yog qhov peb paub tsawg tshaj plaws thiab ib qho uas muaj txiaj ntsig sib txawv ntawm poj niam rau poj niam," nws hais. "Tab sis kev tshawb fawb pib qhia tias nws tseem ceeb dua li peb paub."

Qhov hnyav tshaj plaws kom xeeb tub

Cov lej ntawm koj qhov ntsuas kuj tseem tuaj yeem yog tus yuam sij rau koj lub peev xwm xeeb tub. Kev tawm dag zog, tau kawg, tuaj yeem pab tswj hwm koj qhov hnyav, tab sis tsuas yog tias koj tau tuav qhov tseeb ntawm tus lej. Raws li 2010 University of Texas Medical Branch ntawm Galveston txoj kev tshawb fawb, ze li ntawm 48 feem pua ​​ntawm cov rog, 23 feem pua ​​rog, thiab 16 feem pua ​​ntawm cov poj niam cev xeeb tub uas muaj hnub nyoog tsis ntsuas qhov hnyav ntawm lawv lub cev. Qhov kev nkag siab yuam kev tuaj yeem cuam tshuam rau koj tus cwj pwm noj qab haus huv, uas tuaj yeem cuam tshuam rau koj qhov kev xeeb tub.

Ntxiv mus, koj qhov hnyav zoo tagnrho rau ntaus 5K PRs lossis khob tawm qhov kev sib tw ntawm koj qhov kev tshwm sim CrossFit yuav tsis yog qhov hnyav tshaj plaws rau kev xeeb tub."Koj tsis tas yuav yog qhov loj me 6 kom muaj menyuam," hais tias tus thawj coj tshawb fawb thiab ob-gyn Abbey Berenson, MD. "Qhov no tsis yog hais txog qhov zoo ntawm txoj kev khiav. Nws yog hais txog kev ua kom koj lub cev noj qab haus huv txaus kom nqa tus menyuam." Qhov chaw qab zib rau ntau tus poj niam txhais mus rau qhov qub BMI ntau (18.5 txog 24.9), uas cuam tshuam nrog kev ua haujlwm zoo ntawm kev ua me nyuam. Kev tshawb fawb qhia tau hais tias 12 feem pua ​​​​ntawm cov neeg mob infertility yuav tshwm sim los ntawm kev nyob rau hauv qhov ntau thiab 25 feem pua ​​​​ntawm nws. Dr. (Ntxiv rau ntawm no: Koj Cov Menstrual Cycles, Piav Qhia)

Txawm li ntawd los, BMI tsis yog txoj hauv kev zoo tshaj los ntsuas qhov hnyav yuav cuam tshuam rau kev ua me nyuam. Kev ntsuas yog ua raws qhov siab thiab qhov hnyav thiab tsis txawv ntawm cov rog thiab cov leeg -thiab cov poj niam haum muaj cov nqaij ntshiv ntau. William Schoolcraft, MD, tus tsim thiab tus thawj coj kho mob ntawm Colorado Center for Reproductive Medicine hauv Denver thiab sau Yog thawj zaug koj tsis xeeb, feem ntau xa nws cov neeg mob mus rau ib tus kws kho mob lub cev kom ntsuas lawv lub cev rog feem pua ​​(los ntawm daim tawv nqaij-caliper lossis kev ntsuas dej). Ovulation tsis zoo yog tias lub cev rog tsawg dua 12 feem pua ​​lossis ntau dua 30 txog 35 feem pua, nws sau tseg.

Dr. Schoolcraft hais tias "Cov poj niam tau txais lawv lub sijhawm raws li qhov qhia tias lawv nyob ntawm BMI noj qab haus huv thiab muaj kev muaj menyuam ib txwm muaj," Dr. Schoolcraft hais. "Txawm li cas los xij, koj tuaj yeem muaj lub sijhawm lossis qee lub sijhawm tsis tu ncua thiab tsis ovulate, txawm hais tias nws txawv txav." Yog tias koj muaj cev xeeb tub txhua 26 txog 34 hnub, tej zaum koj yuav ovulate, tab sis kom paub tseeb, tuaj nqa lub ntsuas cua ntsuas lub hauv paus ntawm lub chaw muag tshuaj. Thaum sawv ntxov, siv lub cuab yeej tib lub sijhawm txhua tag kis los ntsuas koj qhov kub thiab txias, thiab taug qab nws ntawm daim ntawv ntsuas kub ntawm lub cev kom pom tias koj ovulating.

Qhov hnyav cuam tshuam li cas Fertility

Txawm hais tias kev cuam tshuam mus los thiab ncua sijhawm tsis yog feem ntau cuam tshuam nrog cov neeg ncaws pob tseem ceeb, Jamie Grifo, MD, Ph.D., tus thawj coj ntawm NYU Fertility Center hauv New York City, tseem pom nws feem ntawm cov tub rog hnub so uas dhau mus. Nws hais tias "Kuv hais kom lawv rov qab los," nws hais. "Koj xav kom koj lub cev ua ib qho chaw txhawb kev xeeb tub."

Ntau tshaj li ib teev ntawm kev tawm dag zog ib hnub tuaj yeem ua rau txo qis hauv kev tsim cov tshuaj hormones uas txhawb kev ua haujlwm ntawm zes qe menyuam, ua rau zes qe menyuam tsis ua haujlwm thiab nres tsim qe thiab tshuaj estrogen, hauv qee tus poj niam. Qhov kev pheej hmoo nce nrog kev tawm dag zog ntev thiab siv zog. Dab tsi ntxiv, Dr. Schoolcraft hais tias, kev tawm dag zog lub cev ua rau lub cev zom cov protein hauv cov leeg, ua cov tshuaj ammonia, tshuaj tiv thaiv cev xeeb tub. (Txog: Dab tsi Ob-Gyns Xav Cov Poj Niam Paub Txog Lawv Fertility)

Nws zoo li tsis txaus ntseeg tias qee yam uas ua rau koj zoo siab thiab tau raug pov thawj los tiv thaiv koj lub cev tiv thaiv kab mob ntau yam thiab teeb meem kev noj qab haus huv tuaj yeem ua tsis zoo rau koj qhov kev muaj menyuam. Nov yog qhov tshwm sim: "Kev tawm dag zog hnyav txo qis progesterone thiab cuam tshuam koj cov tshuaj hormones," said Sami David, MD, tus kws kho mob endocrinologist hauv New York City thiab coauthor ntawm Ua Me Nyuam Me Nyuam: Qhov Pov Thawj 3-Hli Txoj Haujlwm rau Kev Muaj Peev Xwm Ntau Tshaj. "Endorphins tuaj yeem txwv koj li FSH thiab LH, cov tshuaj hormones hauv koj lub caj pas pituitary lub luag haujlwm tsim cov qe, thiab cov tshuaj hormones poj niam zes qe menyuam estradiol thiab progesterone, ua rau koj cev xeeb tub lossis feem ntau yuav nchuav menyuam tsis paub nws."

Cov kab hauv qab: "Qhov kev tawm dag zog hnyav heev - ntau dhau lossis tsawg dhau - yeej tsis zoo," Dr. Grifo hais. "Koj yuav tsum nrhiav qhov sib npaug ntawm ob; yog thaum koj lub cev ua haujlwm tau zoo."

Michelle Jarc, 36, tus kws qhia ntawv hauv Cleveland, tau txais cov lus tib yam los ntawm nws tus kws kho mob tom qab nws raug kev tsim txom thiab sim ua tsis tiav rau cuaj lub hlis kom xeeb tub dua. Michelle hais tias "Kuv yog tus khiav, thiab lub sijhawm ntawd kuv tau sib tw hauv 5K tsuas yog txhua lub lis piam," Michelle hais. Txawm hais tias nws qhov hnyav ua rau nws nyob hauv qhov qub BMI, nws tau muaj kev coj khaub ncaws tsis xwm yeem. Nws tus kws kho mob, uas xav tias Michelle tsis tsim cov tshuaj estrogen txaus, muab nws tso rau Clomid (tshuaj noj tshuaj uas ua rau ovulation) thiab qhia nws kom txo qis nws cov kev tawm dag zog thiab, rau qhov ntsuas tau zoo, nce ob peb phaus los txhawb kev muaj menyuam. "Nws yog qhov nyuaj thaum xub thawj los mloog nws cov lus qhia. Kuv tau mob siab rau ua kom haum thiab tswj hwm kuv lub cev. Tab sis muaj menyuam yaus dhau los ua qhov tseem ceeb tshaj," Michelle hais. Yog li nws txiav nws qhov kev tawm dag zog ib hnub ob zaug ib zaug tsuas yog 30- txog 45-feeb-ib hnub ua haujlwm thiab tsis txhawj xeeb txog qhov nws tau noj. Tom qab ntawd, kev xeeb tub yog qhov nyuab. Niaj hnub no Michelle muaj plaub tus menyuam-tus ntxhais muaj 5 xyoos, tus tub muaj 3 xyoos, thiab menyuam ntxaib 14-hlis-thiab rov qab los rau nws qhov hnyav ua ntej cev xeeb tub thiab sib tw hauv 5Ks dua.

Txawm li cas los xij, rau cov poj niam sedentary, qhov hloov pauv ntawm lub cev hloov pauv uas los ntawm kev ua kom muaj zog tuaj yeem muaj txiaj ntsig zoo rau lawv txoj kev xeeb tub thiab txhawb kev xeeb tub. Kev tawm dag zog txhim kho cov metabolism thiab kev ncig, ob qho tib si uas ua rau lub qe zoo dua. Kev ua haujlwm tsis tu ncua kuj tseem ua kom zoo rau koj lub cev xeeb tub los ntawm kev txhawb nqa cov qog endocrine, uas tso cov tshuaj hormones uas pab cov qe loj hlob. Ntxiv rau, tau txais koj lub hws yog qhov paub txog kev ntxhov siab - qhov zoo, vim tias kev ntxhov siab txo qis qhov tshwm sim ntawm kev xav hauv ib txoj kev tshawb fawb.

Tag nrho cov txiaj ntsig txhawb kev xeeb tub tuaj yeem pab piav qhia vim li cas qee tus poj niam pom lub pob hauv qhov cub sai sai tom qab nce lawv cov kev tawm dag zog.

Tus kws kho mob thawj zaug muab qhov txawv txav rau Jennifer Marshall, 30, tus thawj coj ua lag luam hauv Cincinnati nrog cov teeb meem kev xeeb tub, kom cev xeeb tub tsuas yog 0.5 feem pua. Ceev nrooj mus txog xya xyoo ntawm kev sim, phais mob, thiab ntau yam kev tsim kom muaj kev sib deev: "Kuv xav tias kuv yuav tsis cev xeeb tub," Jennifer lees. Txawm li cas los xij yim lub lis piam mus rau P90X-ib lub tsev DVD-based workout thiab khoom noj khoom haus kev pab cuam uas nws pib vim nws dhuav nrog nws tsis tshua muaj kev taug kev thiab caij tsheb kauj vab-nws pom nws tus kheej ntsia ntawm ib qho ntxiv kos npe rau ntawm lub cev xeeb tub-test stick. Txawm hais tias kev tawm dag zog yog qhov tseem ceeb tshaj plaws, Jennifer tus ntawv tsis tuaj yeem hais. "Lawv tsuas yog xav tsis thoob kuv cev xeeb tub," nws hais. Tab sis qhov tshiab niaj hnub, uas tau pab nws txo nws qhov hnyav mus rau 170 (ntawm 5 taw 8 ntiv tes, nws yav dhau los hloov pauv ntawm 175 thiab 210), yog txhua yam uas tau hloov pauv tsis ntev los no. Nws tau yug los rau tus menyuam mos noj qab nyob zoo nyob rau lub Peb Hlis dhau los no.

Yuav ua li cas Boost Fertility nrog ce, Raws li kws tshaj lij

Lub luag haujlwm tseem ceeb-feem ntau vim tias tsis muaj kev tswj xyuas kev tawm dag zog hauv cov poj niam uas tab tom sim cev xeeb tub ib txwm muaj-yog tias cov poj niam cev xeeb tub yuav tsum ua haujlwm ntawm "kev noj qab haus huv" ntau npaum li 150 feeb txhua lub lim tiam, hais tias Sheila Dugan, MD , lub rooj zaum ntawm American College of Sports Medicine's Strategic Health Initiative on Women, Sport, thiab Physical Activity. Qhov ntawd txhais mus rau 30 feeb ntawm kev ua haujlwm hnyav (koj tsoo lub hws thiab cua tab sis tseem tuaj yeem hais lus luv luv) tsib hnub hauv ib lub lis piam. Cov poj niam uas muaj hnub nyoog qis dua lossis hnyav dua yuav tsum nrhiav kev soj ntsuam los ntawm tus kws tshaj lij kev noj qab haus huv, zoo li tus kws kho mob lub cev lossis tus kws qhia, txhawm rau kho qhov kev pab cuam raws li lawv lub zog tawm tswv yim thiab tawm, Dr. Dugan hais. (BTW, kev tshawb fawb qhia tias ib ce twg zoo dua li tsis muaj kev tawm dag zog.)

Qee tus kws tshaj lij tau mus dhau txoj cai no. Nov yog qhov ob peb sab saum toj docs pom zoo rau lawv cov neeg mob thiab cov neeg nyeem kom txhawb kev xeeb tub.

Yog tias koj yog ib qho hnyav

Tsis tas yuav tsum tso tseg koj li kev khiav lossis Zumba chav kawm. Tsuas yog khaws koj cov kev tawm dag zog mus rau ib teev lossis tsawg dua ib hnub. Yog tias koj lub voj voog tsis zoo lossis koj tsis tau xeeb tub tom qab ob peb lub hlis, txiav rov qab ntxiv rau kev tawm dag zog. Tsis tas li, qhov no tsis yog lub sijhawm los qhia rau koj thawj qhov kev sib tw lossis pib kawm chav ua si nyuaj. "Yog tias koj nce qib hauv koj qib kev tawm dag zog, txawm tias BMI lossis lub cev rog feem pua ​​nyob ib yam, kev ntxhov siab tuaj yeem cuam tshuam tsis zoo rau kev tsim cov tshuaj hormones tsim thiab muaj menyuam," Dr. Brzyski hais.

Yog tias koj rog dhau

Lub hom phiaj rau 2,400 txog 3,500 calories ib hnub kom nce qhov hnyav uas yuav ua rau koj mus rau qhov qub BMI, lossis lub cev rog ntau dua 12 feem pua. Yog tias koj tab tom siv tsib hnub los yog ntau tshaj ib lub lim tiam, txiav txim siab txiav rov qab mus rau peb los txhawb kev xeeb tub. Alice Domar, PhD, tus thawj coj ntawm Domar Center for Mind/Body Health ntawm Boston IVF, hais tias hatha yoga thov rau ntau tus poj niam hauv pawg no: "Nws ua rau lawv haum thiab txhawb nqa yam tsis muaj qhov cuam tshuam tsis zoo ntawm kev tawm dag zog."

Yog tias koj rog dhau

Txiav cov calories thiab maj mam nce koj qhov kev tawm dag zog kom ncav cuag qhov muaj txiaj ntsig zoo ntawm BMI. Lub hom phiaj rau 60 feeb ntawm cardio tsib hnub hauv ib lub lis piam, thiab lub zog-qhia rau 30 feeb peb zaug hauv ib lub lis piam. Txawm li ntawd los, "koj tuaj yeem ua haujlwm hnyav heev txawm tias koj rog dhau," Dr. David ceeb toom. "Tsim koj lub siab ntev maj mam."

Yog tias koj tab tom nrhiav kev kho menyuam yaus

Tham nrog koj tus kws kho mob ua ntej koj nqis mus rau lub tshuab treadmill. Kev qoj ib ce, ua kom muaj zog lossis muaj kev cuam tshuam ntau yuav ua rau zes qe menyuam tau nthuav dav los ntawm kev siv cov tshuaj muaj menyuam kom sib tw -a yog kev kho mob xwm txheej ceev.

Yog li qhov twg tag nrho qhov no tso kuv tseg? Taug kev nrog kuv nyiam taub qab-ncaws Spinning chav kawm yog qab zib. Tab sis ze li ob xyoos rau hauv peb lub hom phiaj menyuam yaus, Kuv tab tom tsis muaj kev xaiv, yog li kuv txiav txim siab txo qis kuv li kev niaj hnub ua. Tam sim no kuv khiav plaub mais peb hnub hauv ib lub lis piam thiab ua qhov hnyav-lifting li ob zaug hauv ib lub lis piam. Kuv hloov mus rau lub tsheb kauj vab nyob ruaj ruaj rau kuv kho cardio thaum lub sijhawm thib ib nrab ntawm kuv lub cev ntaj ntsug kom tsis txhob raug ntaus ntawm lub sijhawm thiab tom qab ovulation. Kuv lub cev me ntsis softer, tab sis kuv cov ris tsho hauv qab tseem haum thiab kuv qhov kev mob siab rau qhov kawg tsis yog ib nrab zoo li kuv xav tias lawv yuav zoo. Scott thiab kuv tseem tsis tau yuav daim pawm, tab sis peb paub tias kuv lub cev yog ib qho nyuaj kom paub txog. Txawm li cas los xij, kuv yuav tsum ntseeg tias txhua qhov kev hloov me me suav, tsuav nws tsis txhais tau tias lub plab rubdowns los ntawm tus vajtswv poj niam fertility.

Tshuaj xyuas rau