{"id":6729,"date":"2017-03-01T10:55:02","date_gmt":"2017-03-01T08:55:02","guid":{"rendered":"https:\/\/www.zdravstvena.info\/preventiva\/?p=6729"},"modified":"2017-03-01T10:55:02","modified_gmt":"2017-03-01T08:55:02","slug":"preventiva-pri-inkontinenci-vaje-za-inkontinenco","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/preventiva\/preventiva-pri-inkontinenci-vaje-za-inkontinenco.html","title":{"rendered":"Preventiva pri inkontinenci"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-6730\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2017\/03\/vaje-za-inkontinenco.jpg\" alt=\"vaje za inkontinenco\" width=\"250\" height=\"382\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2017\/03\/vaje-za-inkontinenco.jpg 628w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2017\/03\/vaje-za-inkontinenco-98x150.jpg 98w\" sizes=\"auto, (max-width: 250px) 100vw, 250px\" \/>Ste vedeli, da lahko nekatere vaje &#8211; od vaj za mi\u0161ice medeni\u010dnega dna do urjenja nadzorovanja mehurja \u2013 pomagajo krepiti va\u0161e mi\u0161ice in izbolj\u0161ati inkontinenco? Tukaj na\u0161tevamo najbolj\u0161e vaje za izbolj\u0161evanje preve\u010d aktivnega mehurja in zmanj\u0161evanje u\u010dinka inkontinence na va\u0161e \u017eivljenje.<\/p>\n<p><strong>Katere so torej najbolj\u0161e vaje za obvladovanje inkontinence?<\/strong><\/p>\n<p><strong>1. Vaje za mi\u0161ice medeni\u010dnega dna<\/strong><\/p>\n<p>Te vaje krepijo mi\u0161ice medeni\u010dnega dna in so koristne za izbolj\u0161anje nadzora mehurja tako za \u017eenske kot za mo\u0161ke. Mi\u0161ice medeni\u010dnega dna so sloj mi\u0161ic, ki se razteza od sramnice do trtice in podpira mehur, \u010drevesje in maternico. Mi\u0161ice medeni\u010dnega dna lahko okrepite z rednim izvajanjem vaj, kot so prikazane v tem<a href=\"http:\/\/zdravstvena.info\/zdravstveni-videoposnetki\">\u00a0posnetku<\/a>\u00a0fizioterapevtke Michelle Kenway.\u00a0Te vaje ne zahtevajo nobene posebne opreme, lahko pa jih izvajate sede, stoje ali le\u017ee.<\/p>\n<p><strong>2. Urjenje mehurja<\/strong><\/p>\n<p>Poleg Keglovih vaj in vaj za krepitev mi\u0161ic medeni\u010dnega dna se lahko potrebi po uriniranju uprete, \u010de izurite svoj mehur. To vklju\u010duje odla\u0161anje uriniranja do zadnjega mo\u017enega trenutka. \u010ceprav bo na za\u010detku morda neprijetno, urjenje s\u010dasoma postane la\u017eje in vam lahko pomaga, da mehur navadite na dalj\u0161e premore med odhodi na strani\u0161\u010de.<!--more--><\/p>\n<p><strong>3. Elektri\u010dna stimulacija<\/strong><\/p>\n<p>Za krepitev mi\u0161ic medeni\u010dnega dna lahko uporabite tudi elektri\u010dno stimulacijo. Pri tem za kr\u010denje mi\u0161ic medeni\u010dnega dna uporabljate elektri\u010dno napravo, ki s\u010dasoma pove\u010duje va\u0161 mi\u0161i\u010dni tonus. Po objavljenih raziskavah v publikaciji\u00a0Urology je elektri\u010dna stimulacija \u201cu\u010dinkovito in zelo znosno zdravljenje preve\u010d aktivnega mehurja\u201d.<\/p>\n<p><strong>4. Pilates<\/strong><\/p>\n<p>Pilates je nizko intenzivna vadba, ki lahko pomaga pri rehabilitaciji mi\u0161ic medeni\u010dnega dna. Kar nekaj pilates vaj lahko varno zagotovi dejavnost mi\u0161ic medeni\u010dnega dna. Med njimi so izpadni koraki, po\u010depi, stranski dvigi kolena in kro\u017eenje noge v bo\u010dnem polo\u017eaju. Pred za\u010detkom vadbe se posvetujte s certificiranim in\u0161truktorjem pilatesa.<\/p>\n<p><strong>5. Hoja<\/strong><\/p>\n<p>Hoja je ne\u017ena vaja, ki lahko pomaga stimulirati peristaltiko in prepre\u010devati zastajanje urina in zaprtje (kar lahko nepotrebno obremeni va\u0161 mehur in povzro\u010di prelivno urinarno inkontinenco). Kljub temu se je pametno izogibati visoko intenzivnim vadbam, kot sta d\u017eoging in aerobika, ki lahko obremenita mi\u0161ice medeni\u010dnega dna.<\/p>\n<p><strong>6. Zdrava prehrana<\/strong><\/p>\n<p>Na koncu je, vendar ni\u010d manj pomembna, \u0161e zdrava prehrana. Prehrana na rastlinski osnovi z visokim vnosom vlaknin bi morala biti del vsakega vadbenega programa za inkontinenco. \u010ce ste prete\u017eki, lahko odve\u010dna te\u017ea oslabi mi\u0161ice medeni\u010dnega dna in pripelje do inkontinence. V mnogih primerih zaveza k bolj zdravi prehrani izbolj\u0161a simptome inkontinence ali pa jih v celoti odpravi.<\/p>\n<p><strong>Za ve\u010d informacij in\u00a0nasvetov,\u00a0kako uspe\u0161no obvladovati inkontinenco in prepre\u010diti, da bi vplivala na va\u0161e aktivno \u017eivljenje, pokli\u010dite na brezpla\u010dno telefonsko \u0161tevilko: 080 50 75.<\/strong><\/p>\n<p><a href=\"http:\/\/www.hartmannplus.si\/ozavescanje-o-inkontinenci\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter  wp-image-6731\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2017\/03\/inkontinenca-je-obvladljiva-hartmann-clanki.jpg\" alt=\"inkontinenca je obvladljiva hartmann clanki\" width=\"500\" height=\"500\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2017\/03\/inkontinenca-je-obvladljiva-hartmann-clanki.jpg 945w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2017\/03\/inkontinenca-je-obvladljiva-hartmann-clanki-150x150.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2017\/03\/inkontinenca-je-obvladljiva-hartmann-clanki-768x768.jpg 768w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ste vedeli, da lahko nekatere vaje &#8211; od vaj za mi\u0161ice medeni\u010dnega dna do urjenja nadzorovanja mehurja \u2013 pomagajo krepiti va\u0161e mi\u0161ice in izbolj\u0161ati inkontinenco? Tukaj na\u0161tevamo najbolj\u0161e vaje za izbolj\u0161evanje preve\u010d aktivnega mehurja in zmanj\u0161evanje u\u010dinka inkontinence na va\u0161e \u017eivljenje. Katere so torej najbolj\u0161e vaje za obvladovanje inkontinence? 1. Vaje za mi\u0161ice medeni\u010dnega dna [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52,290,101,3],"tags":[152,1315,1596,151,1597,1598,1382],"class_list":["post-6729","post","type-post","status-publish","format-standard","hentry","category-izobrazevanje","category-spolnost","category-preventiva","category-zivljenje","tag-inkontinenca","tag-izobrazevanje","tag-preventiva-pri-inkontinenci","tag-urinska-inkontinenca","tag-vaje-za-inkontinenco","tag-vaje-za-krepitev-misic-medenicnega-dna","tag-zensko-zdravje"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Preventiva pri inkontinenci - Nasveti za zdravo \u017eivljenje!<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zdravstvena.info\/preventiva\/preventiva-pri-inkontinenci-vaje-za-inkontinenco.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Preventiva pri inkontinenci - Nasveti za zdravo \u017eivljenje!\" \/>\n<meta property=\"og:description\" content=\"Ste vedeli, da lahko nekatere vaje &#8211; od vaj za mi\u0161ice medeni\u010dnega dna do urjenja nadzorovanja mehurja \u2013 pomagajo krepiti va\u0161e mi\u0161ice in izbolj\u0161ati inkontinenco? Tukaj na\u0161tevamo najbolj\u0161e vaje za izbolj\u0161evanje preve\u010d aktivnega mehurja in zmanj\u0161evanje u\u010dinka inkontinence na va\u0161e \u017eivljenje. Katere so torej najbolj\u0161e vaje za obvladovanje inkontinence? 1. 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Tukaj na\u0161tevamo najbolj\u0161e vaje za izbolj\u0161evanje preve\u010d aktivnega mehurja in zmanj\u0161evanje u\u010dinka inkontinence na va\u0161e \u017eivljenje. Katere so torej najbolj\u0161e vaje za obvladovanje inkontinence? 1. Vaje za mi\u0161ice medeni\u010dnega dna [&hellip;]","og_url":"https:\/\/www.zdravstvena.info\/preventiva\/preventiva-pri-inkontinenci-vaje-za-inkontinenco.html","og_site_name":"Nasveti za zdravo \u017eivljenje!","article_publisher":"https:\/\/www.facebook.com\/Zdravstvena.info\/","article_published_time":"2017-03-01T08:55:02+00:00","og_image":[{"url":"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2017\/03\/vaje-za-inkontinenco.jpg","type":"","width":"","height":""}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.zdravstvena.info\/preventiva\/preventiva-pri-inkontinenci-vaje-za-inkontinenco.html#article","isPartOf":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/preventiva-pri-inkontinenci-vaje-za-inkontinenco.html"},"author":{"name":"admin","@id":"https:\/\/www.zdravstvena.info\/preventiva\/#\/schema\/person\/c45a4cf849f166a770b7f807da7819c7"},"headline":"Preventiva pri inkontinenci","datePublished":"2017-03-01T08:55:02+00:00","mainEntityOfPage":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/preventiva-pri-inkontinenci-vaje-za-inkontinenco.html"},"wordCount":480,"commentCount":0,"publisher":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/#organization"},"image":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/preventiva-pri-inkontinenci-vaje-za-inkontinenco.html#primaryimage"},"thumbnailUrl":"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2017\/03\/vaje-za-inkontinenco.jpg","keywords":["inkontinenca","Izobra\u017eevanje","Preventiva pri inkontinenci","urinska inkontinenca","vaje za inkontinenco","vaje za krepitev mi\u0161ic medeni\u010dnega dna","\u017eensko zdravje"],"articleSection":["Izobra\u017eevanje","Odnosi, \u017eenske, mo\u0161ki..","Preventiva","\u017divljenje"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.zdravstvena.info\/preventiva\/preventiva-pri-inkontinenci-vaje-za-inkontinenco.html#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.zdravstvena.info\/preventiva\/preventiva-pri-inkontinenci-vaje-za-inkontinenco.html","url":"https:\/\/www.zdravstvena.info\/preventiva\/preventiva-pri-inkontinenci-vaje-za-inkontinenco.html","name":"Preventiva pri inkontinenci - 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