{"id":12598,"date":"2020-11-24T21:55:53","date_gmt":"2020-11-24T18:55:53","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=919"},"modified":"2025-06-16T10:23:51","modified_gmt":"2025-06-16T07:23:51","slug":"problemi-nakon-porodjaja-trudnoca-i-joga-2","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/problemi-nakon-porodjaja-trudnoca-i-joga-2\/","title":{"rendered":"Problemi nakon poro\u0111aja. Trudno\u0107a i joga &#8211; moje iskustvo oporavka"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Problemi nakon poro\u0111aja. Trudno\u0107a i joga &#8211; moje iskustvo oporavka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nikada nisam sanjala o tome da \u0107e moja trudno\u0107a i poro\u0111aj pro\u0107i glatko. Moje zdravlje, a posebno &#8211; &#8216;\u017eensko&#8217; zdravlje, imalo je mno\u0161tvo preduvjeta za probleme prije i nakon poro\u0111aja:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>bolne menstruacije u mladosti koje je bilo nemogu\u0107e pre\u017eivjeti bez tableta;<\/li><li>&#8216;znaci&#8217; dijastaze i spu\u0161tenih unutra\u0161njih organa &#8211; ravna stopala i ispup\u010dena kost;<\/li><li>pro\u0161irene vene &#8211; strogo zabranjeni ozbiljni napori na nogama;<\/li><li>iskrivljeno dr\u017eanje &#8216;upitnik&#8217; &#8211; desno rame je bilo te\u0161ko pomaknuti unazad, nakon posla bolila su le\u0111a i donji dio le\u0111a;<\/li><li>problemi s probavnim traktom, odakle dijateza, akne i sve ostale &#8216;\u010dari&#8217; poput nadutosti.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Da ne govorim o emocionalnom stanju &#8211; sklonosti da krivim druge za sve, poti\u0161tenosti, apatiji i stresu. Moralo se ne\u0161to u\u010diniti! Po mogu\u0107nosti uzimaju\u0107i u obzir da su mi duge kardio treninge i vje\u017ebe sa utezima u teretani bile kontraindicirane.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U \u010dlanku \u0107u objasniti za\u0161to sam se odlu\u010dila za jogu i koje je probleme sa zdravljem i emocionalnim stanjem rije\u0161ila. Tako\u0111er \u0107emo razmotriti glavne promjene na koje treba biti spremna prije nego donesete va\u017enu odluku &#8211; da darujete svijetu novi \u017eivot)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--1\">Kako se tijelo mijenja nakon poroda<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hajde da razjasnimo \u0161ta se de\u0161ava sa \u017eenskim organizmom i stanjem nakon poro\u0111aja. Tokom trudno\u0107e, mame u prosjeku dobijaju 10-20 kg. Vra\u0107anje u formu postaje prava pustolovina &#8211; nekima ide lako, a nekima sa velikim pote\u0161ko\u0107ama kroz mjesece i godine. Evo glavnih razloga:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Optere\u0107enje na mi\u0161i\u0107no-ko\u0161tani sistem<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dolazi do promjena u ki\u010dmi, podru\u010dju karlice i donjih ekstremiteta. Kod nekih se mijenja dr\u017eanje, djevojke po\u010dinju da se pogrbljuju. Neko ima bolove u koljenima nakon poro\u0111aja, javlja se otok i stopalo postaje ravnije. Uop\u0161teno, mnogo novih \u201edivnih\u201c ose\u0107anja, posebno ako tijelo nije bilo pripremljeno. U ovom slu\u010daju, joga tokom trudno\u0107e mo\u017ee pomo\u0107i.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/1933\/cef97732d2-photo2020-02-0919-32-07.jpg\" alt=\"optere\u0107enje na ki\u010dmi i ostalo\" width=\"1280\" height=\"720\" title=\"\u041f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Promjene izgleda stomaka<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Mi\u0161i\u0107i stomaka se nakon prirodnog poro\u0111aja oporavljaju kroz 6-8 sedmica (ako nema dijastaze), nakon carskog reza du\u017ee. Potpuni oporavak uz redovnu fizi\u010dku aktivnost de\u0161ava se tokom godine. Ako se nakon poro\u0111aja pojavi veliki dijastaz, mo\u017ee biti potrebno i hirur\u0161ko intervenciju (zavisi od razdaljine razdvajanja).<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/1933\/8bc007908d-photo2020-02-0919-32-06.jpg\" alt=\"dijastaza trbu\u0161nih mi\u0161i\u0107a\" width=\"1280\" height=\"720\" title=\"\u041f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Oporavak materice<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Oko 6-8 sedmica materica se skuplja i zauzima svoje mjesto u podru\u010dju male karlice (tokom ovog perioda mo\u017ee do\u0107i do ispu\u0161tanja lohija iz \u0161upljine materice).<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/1933\/bd17c40f2c-photo2020-02-0919-32-07-2.jpg\" alt=\"posljedice poro\u0111aja\" width=\"1280\" height=\"720\" title=\"\u041f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Ptoza dojke<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dojke u periodu laktacije mogu se pove\u0107ati 2-3 puta. Ali postoje i minusi &#8211; tkiva se raste\u017eu, ko\u017ea postaje tanja, a nakon prestanka dojenja \u010desto dolazi do spu\u0161tanja dojki (ptoza).<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/1933\/fb66708a7d-photo2020-02-0919-31-00.jpg\" alt=\"Joga tokom trudno\u0107e: koristi za tijelo\" width=\"1280\" height=\"720\" title=\"\u041f\u0440\u043e\u0431\u043b\u0435\u043c\u044b \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Hormonske promjene<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon poroda, nivo progesterona i estrogena naglo pada, \u0161to dovodi do smanjenja intenziteta metabolizma. \u017dene mogu dobiti na te\u017eini.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dakle, \u010dak i ako ste bili aktivni, potpuni oporavak tijela traje do godinu dana.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Lo\u0161e raspolo\u017eenje zbog stresa nakon poroda<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Odmah nakon ro\u0111enja bebe gotovo sve djevojke do\u017eivljavaju emocionalni uspon (mnoge \u010dak i euforiju). No, drugog-tre\u0107eg dana raspolo\u017eenje opada, pojavljuje se nesigurnost, zbunjenost i neka tuga. Ne\u010dije pla\u010de bez posebnog razloga, neko se osje\u0107a iritirano.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mnogi po\u010dinju osje\u0107ati depresiju, iscrpljenost, pojavljuje se anksioznost, ponekad \u010dak i agresivnost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160ta mo\u017ee biti razlog?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hormonske promjene zna\u010dajno uti\u010du na osjetljivost nervnog sistema, pove\u0107ava se nervno-psihi\u010dko optere\u0107enje. \u017dena poja\u010dano osje\u0107a ne samo potrebe bebe, ve\u0107 i sve \u0161to se de\u0161ava oko nje (mo\u017eda ste se susreli s pretjeranim reakcijama na neznatne doga\u0111aje, to je to).<\/li><li>Novi status &#8220;mama&#8221; i ogromna odgovornost. Neiskusne majke osjete zabrinutost i tjeskobu, nesigurnost u svojim sposobnostima, znanju.<\/li><li>Fizi\u010dki umor nakon nekoliko sedmica i mjeseci od stalnog nenaspavanja, uzrokovanog re\u017eimom bebe i ku\u0107nim obavezama, od rutinskih poslova.<\/li><li>Stres zbog okru\u017eenja (neslaganje u porodici, nema podr\u0161ke bli\u017enjih, savjeti rodbine &#8220;kako treba&#8221; i primjedbe &#8220;radis pogre\u0161no!&#8221;)<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sve ovo zajedno mo\u017ee pogor\u0161ati stanje stresa, pa \u010dak dovesti i do depresije.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Koje &#8220;lo\u0161e&#8221; raspolo\u017eenje treba lije\u010diti?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nisu sve mame imale sre\u0107e &#8211; na\u0161e praprabake, \u010dak i ako su osje\u0107ale umor i melankoliju, jednostavno su to pre\u0161u\u0107ivale. \u017daliti se ili tra\u017eiti pauzu nije bilo prikladno. Ljudi nisu posje\u0107ivali psihologa, a duhovne i fizi\u010dke prakse koje bi im pomogle u tom stanju (poput joge) nisu bile kori\u0161tene.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cak i ako su o ovom stanju \u0161utjeli, to ne zna\u010di da nije postojalo!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160ta se obi\u010dno de\u0161ava?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Najlak\u0161a verzija lo\u0161eg raspolo\u017eenja, takozvani, &#8220;Baby blues&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; kratkotrajno pogor\u0161anje u prvim sedmicama, mo\u017ee trajati do mjesec dana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Simptomi su sli\u010dni PMS-u: razdra\u017eljivost, nervoza, bespotrebne suze, promjene raspolo\u017eenja. Ne treba ga lije\u010diti &#8211; zamolite mu\u017ea i porodicu da vam posvete vi\u0161e pa\u017enje, da vam daju slobodno vrijeme za oporavak i odmor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako su se simptomi zadr\u017eali i ve\u0107 dugo ste u tom stanju, pa\u017eljivo pogledajte dolje navedene znakove i potra\u017eite pomo\u0107 (to nije sramota!):<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/momslab.app\/blog\/emocionalnoe-sostoanie-zensin-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">Postporo\u0111ajna depresija<\/a> &#8211; opasno stanje kada ni\u0161ta nije privla\u010dno i maj\u010dinstvo ne donosi radost. Po\u010dinje otprilike tre\u0107i-\u010detvrti mjesec \u017eivota djeteta i mo\u017ee trajati godinama, u zavisnosti od ozbiljnosti. Prema statistikama, otprilike svaka sedma \u017eena do\u017eivi postporo\u0111ajnu depresiju.<\/li><li>Anksiozni poreme\u0107aji &#8211; neuroza, socijalna anksioznost, posttraumatski stresni poreme\u0107aj i pani\u010dni napadi.<\/li><li>Opsesivno-kompulzivni poreme\u0107aj (OKP) ili neuroza opsesivnih stanja. Prisutan je kod 10% \u017eena nakon poro\u0111aja.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Primjer: Mama stalno do\u017eivljava nepo\u017eeljne i neugodne misli, slike ili impulse koji izazivaju zabrinutost i potrebu da ne\u0161to uradi deset puta. Na primjer, mama se boji da \u0107e nauditi djetetu, brine se za kvalitet sterilizacije bo\u010dice, \u010desto se budi no\u0107u da provjeri di\u0161e li beba.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Postporo\u0111ajna psihoza &#8211; nagle promjene raspolo\u017eenja. Osje\u0107aj depresije u jednom trenutku i velika sre\u0107a u sljede\u0107em, \u010dudna uvjerenja i zablude (deluzije), halucinacije (zvukovi, slike, mirisi i osje\u0107aji), gubitak veze sa stvarno\u0161\u0107u, zbunjenost. Rijetko se javlja.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Kao \u0161to vidite, posljedice mogu biti gotovo neprimjetne, ali i prili\u010dno osjetne. Budite pa\u017eljivi prema bilo kakvim manifestacijama i promjenama u pona\u0161anju, jer od toga zavisi blagostanje ne samo majke, nego i djeteta, i porodice u cjelini.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--4\">Kako mi je joga pomogla da prevazi\u0111em zdravstvene probleme?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon \u0161to smo detaljno razgovarali o tome koliko ozbiljni problemi mogu nastati tokom trudno\u0107e i nakon ro\u0111enja djeteta, \u017eelim dodati kap meda u ovaj bure katrana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dobra vijest &#8211; problemi, ako nisu nasljedni, mogu se sprije\u010diti vlastitim snagama. S obzirom na sve navedeno u dva dijela, o\u010dekivala me bolna trudno\u0107a s gomilom bolova u le\u0111ima, lo\u0161im raspolo\u017eenjem, cviljenjem i apatijom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Porod, i pomisliti stra\u0161no, bio bi pakao na javi. I, mislim, zavr\u0161ilo bi sa prvim djetetom. Pa, nakon poro\u0111aja, prihvatio bi me dijastaza sa svojim pratiteljima u vidu bolova u le\u0111ima, dodatnih problema s probavom i, naravno, spu\u0161tanjem unutra\u0161njih organa. Le\u0111a bi se jo\u0161 vi\u0161e savila, a prijateljski bi me zagrlila postporo\u0111ajna depresija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160ta se promijenilo nakon \u0161to sam po\u010dela prakticirati jogu tokom trudno\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Menstruacije su prestale biti bolne<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon \u0161to sam po\u010dela redovno da se bavim jogom, koli\u010dina tableta je po\u010dela da se smanjuje i prije prve trudno\u0107e primijetila sam da sam potpuno prestala da pijem tablete i da mogu udobno podnijeti blagi nelagodnost u donjem dijelu stomaka.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pove\u0107ana pokretljivost prstiju na nogama<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon mojih redovnih \u010dasova joge ortoped je bio iznena\u0111en \u0161to<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">osoba sa takvim stopalom ima dobru pokretljivost prstiju na nogama! Obi\u010dno ljudi s istaknutom kosti na stopalu ne mogu pomjerati prste na nogama nezavisno jedan od drugog.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Oslobodila sam se varikoze<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nakon drugog poroda, noge nisu bile prekrivene stra\u0161nom mre\u017eom kapilara s istaknutim venama. \u0160tovi\u0161e, uz pravilne treninge, uspjela sam \u010dak i da istr\u010dim maraton.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Normalizirala<a href=\"https:\/\/momslab.app\/blog\/problemy-s-kisecnikom-posle-rodov\/\"> gastrointestinalni trakt (GIT)<\/a><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Opstipacija tokom trudno\u0107e i hemoroidi nakon poro\u0111aja su me tako\u0111e zaobi\u0161li. A trebali su biti moji pratioci u ovom periodu. Jer pro\u0161irene vene na nogama donose estetsku nelagodu, ali pravi problemi su sakriveni upravo u oblasti male karlice.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ispravila sam le\u0111a i oslobodila se bola<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Zahvaljuju\u0107i redovnim ve\u017ebama za ja\u010danje i istezanje le\u0111nih mi\u0161i\u0107a, kojih ima mnogo u jogi, kao i asanama usmerenim na otvaranje grudnog dela i rad na donjem delu le\u0111a, uspevam da odr\u017eavam le\u0111a u zdravom stanju.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Izbegla sam postporo\u0111ajnu depresiju<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Naravno, i sada je ponekad te\u0161ko, ali znam gde da prona\u0111em inspiraciju, da pratim pravi uzrok i ponovo se vratim u kondiciju. Ogromnu ulogu igralo je ishrana po programu oporavka nakon poro\u0111aja, briga o sebi i redovne prakse disanja i meditacije.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--5\">Joga tokom trudno\u0107e: zaklju\u010dci<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zahvaljuju\u0107i jogi, sportu i zdravoj ishrani nisam imala problema ni sa za\u010de\u0107em, ni nakon poro\u0111aja. Dvije trudno\u0107e pro\u0161le su tako lako da je \u010dak i mu\u017e ponekad zaboravljao da sam uop\u0161te trudna! Poro\u0111aj je bio prirodan, bez anestezije i pucanja, a na pregledu kod ginekologa sam \u010dula re\u010denicu kao da nisam ni ra\u0111ala, kako je sve dobro stegnuto i obnovljeno unutra.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drage mame, jako \u017eelim da svi opisani simptomi i problemi trudno\u0107e i nakon poro\u0111aja pro\u0111u za vas gotovo neprimjetno. Vjerujem da su trudno\u0107a, poro\u0111aj i maj\u010dinstvo posebna svijetla misija za \u017eenu. U sljede\u0107em \u010dlanku \u0107emo podrobnije razmotriti temu postporo\u0111ajne depresije i kako si pomo\u0107i u ovom stanju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na mom kursu <a href=\"http:\/\/momslab.app\/\">Mama nakon poro\u0111aja<\/a> dijelim moje druge savjete, kako koristiti ne samo sebi, ve\u0107 i bebi.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Problemi nakon poro\u0111aja. Trudno\u0107a i joga &#8211; moje iskustvo oporavka Nikada nisam sanjala o tome da \u0107e moja trudno\u0107a i poro\u0111aj pro\u0107i glatko. Moje zdravlje,&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6208,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12598","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Joga u trudno\u0107i - moje iskustvo oporavka<\/title>\n<meta name=\"description\" content=\"Kako joga poma\u017ee u oporavku tokom trudno\u0107e? 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