So wo nan nso ayɛ wo yaw? (Leg Cramps) Momma yɛnhwehwɛ eyi ho nsɛm pii.

Ɛtɔ mmere bi a ɛyɛ ahometew ankasa, ɛnte saa? Wɔn a wonim no nim ɛyaw a ɛba bere a honam a ɛwɔ wo nan so no dannan mpofirim na ɛyɛ den no. Nnipa binom nso frɛ eyi "charley apɔnkɔ" (ebia woate). Dɛn ankasa ne eyi, adɛn nti na eyi ba, sɛnea yebenya ahotɔ, momma yɛnka eyinom nyinaa ho asɛm nnɛ.

Dɛn ne Nan a Ɛyɛ Kwa?

Sɛ yɛbɛka no tiawa a, nan a ɛyɛ mmerɛw no yɛ ntini a ɛtwetwe mpofirim, ɛnyɛ nea ɔpɛ, na ɛyɛ den . Wɔte nka sɛ obi refa nam a ɛyɛ kurukuruwa bi wɔ wo nan mu na ɔrepiapia mu. Ɛtaa ba w’asen, wo nansoaa, anaa w’asen mu. Ɛtɔ da bi a, akisikuru no tumi ma nan ntini no mu yɛ den na ɛtwetwe a wontumi nni so. Ɛwom sɛ ebetumi ayɛ yaw sɛ wo ne wɔn bɛtra ase de, nanso mpɛn pii no, nan mu akisikuru nyɛ nea asiane wom.

Nan a wɔbobɔw betumi atra hɔ bere tenten ahe?

Nan a ɛyɛ mmerɛw betumi atra hɔ fi sikɔne kakraa bi kosi simma kakraa bi, na ɛtɔ mmere bi mpo a ɛkyɛ.

Hena na ɔtaa nya saa nan a ɛkyinkyin yi?

Dodow a worenyin no, dodow no ara na ɛyɛ mmerɛw sɛ wobɛnya nan mu akisikuru. Eyi te saa efisɛ wo ntini (ntini a ɛka wo ntini ne wo nnompe bom) fi awosu mu yɛ tiaa bere a worenyin no. Mmea nso taa nya tebea no. Mpanyimfo bɛyɛ 60% na wɔn nan yɛ mmerɛw anadwo, na mmofra ne mpanyimfo nkumaa bɛyɛ 40% betumi anya saa tebea yi.

Dɛn ne Anadwo Anadwo a Ɛyɛ Akisikuru?

Mpɛn pii no nan a ɛyɛ mmerɛw anadwo bere a wonyɛ nnam kɛse anaasɛ woda . Eyi betumi akanyan wo, ama ayɛ den sɛ wobɛsan ada, na ama wo nan ayɛ wo yaw anadwo mũ no nyinaa. Sɛ́ ɛba pɛnkoro afe biara, pɛnkoro ɔsram biara, pɛnkoro dapɛn biara, anaa anadwo biara no, ɛsono obiara. Nan a ɛyɛ mmerɛw anadwo betumi ato obiara a wadi mfe biara, nanso ɛtaa ba nnipa a wɔn mfe akɔ anim so . Nnipa a wɔadi boro mfe 60 mu bɛyɛ 33% nya bi anyɛ yiye koraa no pɛnkoro wɔ asram abien biara mu. Ɛkame ayɛ sɛ ɔpanyin biara a wadi boro mfe 50 nya bi anyɛ yiye koraa no pɛnkoro wɔ n’asetra mu. Mmea bɛyɛ 40% na wɔn nan mu yɛ den bere a wɔyem no. Nnuruyɛfo susuw sɛ nea ɛde ba ne ntini a ɛyɛ den a nyinsɛn mu duru a ɛkɔ soro no de ba. Nan a wɔbɔ ho amanneɛ no mu nkyem anan mu abiɛsa (bɛyɛ 75%) ba anadwo.

So nsɛnkyerɛnne bi wɔ hɔ a edi kan a ɛkyerɛ sɛ ebia wo nan mu ayɛ wo yaw?

Nea ɛyɛ awerɛhow no, nan a ɛyɛ mmerɛw betumi aba mpofirim koraa . Enti kɔkɔbɔ nsɛnkyerɛnne biara nni hɔ. Nanso, sɛ wowɔ asiane ahorow te sɛ nyinsɛn, anaasɛ worenom nnuru bi a ɛma wo nan yɛ mmerɛw sɛ nea ɛde ba a, wubetumi ama w’ani ada hɔ kakra. Afei, sɛ wo nan mu akisikuru mpo a, worenhaw wo ho dodo efisɛ wubesiesie wo ho ama.

Sɛ wobobɔ wo nan a, wote nka dɛn?

Sɛ nan bi hwirew a, ɛte sɛ nea ntini bi ayɛ den na ayɛ nhama.Ebetumi ayɛ nea ɛnyɛ dɛ koraa, ɛyɛ yaw, na ɛtɔ mmere bi a wontumi nnyina ano. Ntini a ɛwɔ saa beae no betumi ayɛ yaw nnɔnhwerew pii bere a wogyae hwirew no akyi.

Dɛn na ɛde nan a ɛyɛ kurukuruwa ba?

Nan mu akisikuru bi ba a ɛnyɛ nea ɛde ba pɔtee . Yɛfrɛ eyinom ``Idiopathic cramps''. Nneɛma a ebetumi aboa ma eyi aba no bi ne:

• Ntini mu nsu a ɛba a wɔmpɛ.
• Mogya a ɛnnɔɔso mma nan ntini no fã bi.
• Ɔbrɛ .
• Apɔw-mu-teɛteɛ a emu yɛ den a wɔyɛ daa.

So ntease pɔtee bi wɔ hɔ a enti wo nan tu anadwo?

Nneɛma pii nti na ebia wo nan redan anadwo:

• Tena gyinabea koro bere tenten (sɛ nhwɛso no, nnipa a wɔyɛ adwuma wɔ adwumayɛbea).
• Ntini a ɛbrɛ dodo.
• Adwuma a wogyina hɔ wɔ kɔnkrit fam.
• Sɛ́ wobɛtra baabi a ɛnteɛ awiabere.
• Asaabo a entumi nyɛ adwuma yiye , asikreyare ntini a ɛsɛe, mineral a enni nipadua no mu, ne mogya a ɛkɔ nipadua no mu ho haw.

Nnuru bɛn na ɛma nan ho yɛ kurukuruwa?

Nnuru bi betumi ama obi nan ayɛ mmerɛw sɛ nea efi mu ba. Sɛ wususuw sɛ aduru bi a worenom na ɛde eyi reba a, wo ne wo duruyɛfo nka mfaso ne ɔhaw ahorow a ɛwɔ aduru no a wobɛkɔ so anom no so. Ebia wo duruyɛfo betumi ama wo aduru foforo a ɛmma wo nan mu yɛ wo yaw sɛ nea efi mu ba. Nnuru bi a ebetumi ama obi nan ayɛ mmerɛw no bi ne:

• `Albuterol/Ipratropium ( Albuterol / Ipratropium (Combivent®))`
• `Estrogens a wɔde afrafra`
• `Klonazepam (Klonazepam (Klonopin®))`
• Diuretics (nnuru a ɛma nsu fi nipadua no mu) .
• ` Gabapentin (Neurontin®)`
• ` Naproxen (Naprosyn®)`
• `Pregabalin (Lyrica®)`
• Statins (nnuru a ɛma mogya mu srade so tew) .
• `Zolpidem (Ambien®)`
• `Sertraline (Zoloft®) a wɔde yɛ aduru a wɔde yɛ aduru
• `Fluoxetine (Prozac®)`
• `Celecoxib (Celebrex®)`

Kokoram ayaresa te sɛ nnuru a wɔde sa yare no betumi asɛe ntini ahorow na ama anan mu ayɛ mmerɛw.

Bere bɛn na ɛsɛ sɛ wohaw wo ho wɔ nan a ɛyɛ mmerɛw ho?

Ɛtɔ mmere bi a, nan a ɛyɛ mmerɛw ba a ntease biara nnim, nanso mmere foforo nso ebetumi ayɛ aduruyɛ mu tebea foforo ho sɛnkyerɛnne . Wɔfrɛ eyi ``nan mu akisikuru a ɛto so abien.'' Eyi kyerɛ sɛ nan mu akisikuru ba sɛ aduruyɛ tebea bi a emu yɛ den kɛse ho sɛnkyerɛnne anaa ɔhaw. Sɛ wowɔ tebea horow a edidi so yi mu biara a, ebetumi ama wo nan ayɛ wo yaw. Afei nso, kae sɛ sɛ wunnim sɛ wowɔ saa tebea horow yi mu biako mpo a, wo nan a ɛyɛ mmerɛw no betumi ayɛ saa tebea no ho sɛnkyerɛnne. Enti sɛ wususuw sɛ wo nan mu akisikuru yɛ biribi a anibere wom ho sɛnkyerɛnne a, hwɛ hu sɛ wobɛkɔ oduruyɛfo nkyɛn. Nan a ɛyɛ mmerɛw betumi ayɛ aduruyɛ mu tebea horow a emu yɛ den ho sɛnkyerɛnne:

• `ALS (Amyotrophic Lateral Sclerosis/Lou Gehrig yare)` : Yareɛ a ɛma ntini ne ntini yɛ mmerɛw nkakrankakra.
• Congestive heart failure : Koma no ntumi nkɔ mogya yiye sɛnea ɛsɛ.
• Cirrhosis of the liver : Akuru a ɛba mmerɛbo mu ntini mu.
• Asikreyare : Yare a nipadua no ntumi mfa ahoɔden a enya fi aduan mu no nni dwuma yiye.
• `Flat feet` : Nan no a ɛboa no a ɛyera.
• Hypokalemia : Potassium dodow a ɛwɔ mogya mu no so tew.
• Asaabo a entumi nyɛ adwuma yiye : Asaabo biako anaa abien no nyinaa ntumi nyɛ adwuma yiye.
• Osteoarthritis : Nnompe a ɛbɔ nnompe ho ban no sɛe.
• Parkinson yare : Ɔhaw a ɛma obi keka ne ho a ɛfa ntini a ɛma nipadua no yɛ adwuma ho.
• Peripheral artery disease : Ntini a ɛwɔ nan anaa nsa mu a ɛyɛ teateaa.
• Peripheral neuropathy : Ntini mu nyarewa kuw bi a ebetumi de sɛnkyerɛnne ahorow aba, a nea ɛka ho ne akisikuru ne ɛyaw.

Ɔkwan bɛn so na wobetumi ahu nan a ɛyɛ mmerɛw?

Wo duruyɛfo behia aduruyɛ ho abakɔsɛm a edi mũ, a nnuru biara a wobɛnom, ne sɛnkyerɛnne biara a worehu ka ho . Ka nsɛm a ɛkɔ akyiri sɛnea wubetumi. Sɛ woreka wo yare no ho sɛnkyerɛnne akyerɛ wo duruyɛfo a, fa nea edidi so yi ka ho:

• Bere bɛn na wo nan fii ase hwirew?
• Ɛyaw bɛn na worete?
• Bere bɛn na ɔhyew no ba (sɛ nhwɛso no, anadwo, bere a wɔateɛteɛ wɔn apɔw mu denneennen akyi)?
• Bere tenten ahe na ɔman anidan aba?
• So sɛnkyerɛnne afoforo bi wɔ hɔ?

So ɛsɛ sɛ meyɛ nhwehwɛmu na ama mahu sɛ me nan mu ayɛ me yaw?

Sɔhwɛ pɔtee biara nni hɔ a wɔde behu nan a ɛyɛ mmerɛw.Nanso ɛda adi sɛ wo duruyɛfo no bɛhwɛ wo sɛnkyerɛnne ahorow a ɛho hia no na wayɛ nhwehwɛmu daa (te sɛ mogya ne nsu a wɔde yɛ nhwehwɛmu). Eyinom betumi aboa ma woahu ayaresa tebea biara a ɛda adi a ebia wunnim.

Ɔkwan bɛn so na wobetumi agyae nan a ɛrehuruhuruw ntɛm ara?

Yɛpɛ sɛ yeyi yɛn nansoaa a abubu fi hɔ bere a ɛba ara pɛ. Ebia ɛyɛ bere a woateɛteɛ w’apɔw mu awie no, anaasɛ ebia ɛyɛ bere a wosɔre anadwo fã no. Nea ɛyɛ awerɛhow no, nkonyaayi aduru biara nni hɔ a ɛbɛma wo yaw no afi hɔ ntɛm ara. Nanso, anammɔn 8 wɔ hɔ a ebetumi aboa wo ma woayi wo nansoaa a abubu no afi hɔ: 1. Trɛw : Teɛ wo nan so, afei kotow wo nan na twe wo nansoaa kɔ wo kotodwe so. Eyi bɛtrɛw ntini no mu. Trɛw ntini a abubu no mu na fa wo nsa twitwiw. Sɛ ɛwɔ asen no mu a, bɔ mmɔden sɛ wobɛtwe saa nan no nan akɔ soro akɔ w’asen mu. Kura akongua bi mu na ama woatumi akari pɛ. 2. Massage : Fa wo nsa anaa roller twitwiw ntini no. 3. Gyina : Gyina hɔ. Mia wo nan so kɔ fam. 4. Nantew : Wosow wo nan bere a wonam no. 5. Fa ɔhyew gu so : Fa afiri a wɔde yɛ ɔhyew di dwuma anaa guare nsu a ɛyɛ hyew. 6. Fa awɔw gu so : Fa mpopaho kyekyere nsukyenee a wɔde ahyɛ mu na fa gu so. 7. Nom nnuru a wɔde sa ɛyaw : Fa ibuprofen anaa acetaminophen boa ɛyaw no. 8. Ma so : Ma nan no so bere a ɛho ahonhon no ano abrɛ ase akyi.

Ntrɛwmu bɛn na ɛboa ma woyi nan a ɛyɛ mmerɛw fi hɔ?

Sɛ wo roll no wɔ asen no mu a, sɔ eyi hwɛ: Gyina (anaa tena ase), teɛteɛ wo nan, na ma wo nan so kosi sɛ wo nansoaa bɛkyerɛ wo kotodwe. Sɛ ɛbɛyɛ yiye a, fa wo nansoaa na twe. Wubetumi nso asɔ ahwɛ sɛ wode wo nan ase nantew.

Nnuru bɛn na ɛboa ma nan a ɛyɛ mmerɛw?

Nnuru biara nni hɔ a ɛyɛ adwuma yiye 100% wɔ inversions ano. Nanso, adanse bi wɔ hɔ a ɛkyerɛ sɛ nnuru bi a wɔkyerɛw ma obi betumi aboa ma wɔasiw inversions ano akodu baabi. Sɛ wo duruyɛfo de afotu ma , ebia wobɛpɛ sɛ wosɔ nnuru a edidi so yi hwɛ:

• `Carisoprodol (Soma®): Ntini a ɛma ntini mu dwo.
• Diltiazem (Cartia XT®): Aduru a esiw calcium kwan.
• `Orphenadrine (Norflex®):` Aduru a ɛsa ntini a ɛyɛ mmerɛw na ɛtew ɛyaw ne nea ɛyɛ den so.
• Verapamil: Ade a esiw calcium kwan.
• `Magnesium`.
• Gabapentin (Neurontin®): Aduru a wɔde sa akisikuru ne ntini mu yaw.
• `Vitamin B a ɛyɛ den`.

Vitamin ahorow bɛn na ɛboa ma nan a ɛyɛ mmerɛw?

Vitamin biara nni hɔ a ebetumi asiw nan a ɛyɛ mmerɛw ano 100%. Nanso, abenfo binom kamfo kyerɛ sɛ wɔmfa vitamin B complex anaa magnesium bi mma nan a ɛyɛ mmerɛw.

Mɛyɛ dɛn asiw nan a ɛbɛbɔ no ano?

Nneɛma pii wɔ hɔ a wubetumi ayɛ da biara da na amma wo nan ntumi nkɔ:

• Apɔw-mu-teɛteɛ : Tete wo nan awiabere, na fa nantew anaa sakre so bere tiaa bi ansa na woada.
• Stay hydrated : Nom nsu nkuruwa 8 da biara. Kwati nsa ne anonne a caffeine wom.
• Nnuru ne vitamin : Fa vitamin ne nnuru nyinaa (a nnuru a ɛma ntini mu dwo ka ho) sɛnea wo duruyɛfo akyerɛ wo no.
• Siesie wo mpa so : Fa nsuo a ɛyɛ hyew toa (`heating pad`) ne massage roller sie wo mpa ho.
• Mpaboa : Tɔ mpaboa a ɛyɛ fɛ na ɛboa.
• Gyinabea a wobɛda : Bɔ mmɔden sɛ wobɛda gyinabea ahorow mu hwɛ sɛ ebia bi wɔ hɔ a ɛyɛ adwuma ma wo anaa. Sɛ woda w’akyi a, ma wo nansoaa nkɔ soro, na sɛ woda wo yafunu so a, fa wo nan to mpa no ano.
• Stretch : Teɛ wo nan mu ansa na woateɛteɛ w’apɔw mu ne bere a woawie, ne ansa na woada.

Ntrɛwmu bɛn na ɛboa ma wosiw nan a ɛbobɔw ano?

Sɔ nneɛma yi hwɛ na amma wo nan a ɛyɛ mmerɛw wɔ wo asen no mu:

• Gyina hɔ bɛyɛ anammɔn 3 (mita 1) fi ɔfasu bi ho.
• Kotow kɔ w’anim. Fa wo nsa teɛ ɔfasu no mu, nanso fa wo nan abien no nyinaa to fam.
• Kan kɔsi anum na gyae. Anyɛ yiye koraa no, toa eyi so simma anum.
• Tia eyi mu mprɛnsa da biara.

So wobetumi asa nan a ɛyɛ mmerɛw?

Wonnya nnyaa ayaresa biara mma nansoaa nnadewa a anyin wɔ nipadua no mu . Nea eye ne sɛ, nneɛma bi wɔ hɔ a wubetumi ayɛ de asiw nansoaa nnadewa a anyin wɔ wo mu ano na woadi ho dwuma.

So nan a ɛyɛ mmerɛw betumi asɛe kɛse?

Ɛsono nnipa biara . Nnipa binom hu nsonsonoe pa wɔ nhyehyɛe a wɔyɛ de siw ano ne ayaresa mu, bere a afoforo di aperepere wɔ ho. Bere a worenyin no, ebia wo hyew no mu yɛ den na ɛtaa ba.

Mɛyɛ dɛn ahwɛ me ho?

Nhyehyɛe yɛ ade titiriw . Wo ne wo duruyɛfo nyɛ adwuma na:

• Nhyehyɛe a wɔde siw ano a ɛde afotu ma sɛ wɔnyɛ nsakrae wɔ asetra mu na wɔasiw ɔyare no a ɛsan ba bio ano.
• Ayaresa nhyehyɛe a wɔyɛ no ntɛm ara a ɛkyerɛ nea ɛsɛ sɛ wɔyɛ sɛ obi dannan ne ho a.

Bere bɛn na ɛsɛ sɛ mekɔ me duruyɛfo nkyɛn?

Sɛ wo nan mu akisikuru no yɛ nea wontumi nnyina ano, ɛtaa ba, anaasɛ ɛkɔ so bere tenten aHwɛ oduruyɛfo. Afei nso, sɛ wowɔ sɛnkyerɛnne ahorow a edidi so yi mu biara ka nan a ɛyɛ mmerɛw ho a, wo ne wo duruyɛfo nkasa ntɛm ara:

• Ntini a ɛtwetwe wɔ nipadua no mmeae afoforo.
• Ɛyaw a emu yɛ den.
• Nan a ɛho ahonhon anaasɛ ɛyɛ mmerɛw.
• Wora sesa wɔ nan no so.
• Sɛ wotaa sɔre fi nna mu esiane wo nan a ɛrewosow nti a.
• Sɛ wo nna a ɛdɔɔso esiane wo nan a ɛyɛ mmerɛw nti a.
• Sɛ wowɔ nsu a ɛnkari pɛ anaasɛ electrolyte a ɛnkari pɛ wɔ wo nipadua mu a.

Sɛ wususuw sɛ wo nan a ɛyɛ wo yaw no yɛ tebea bi a emu yɛ den a ɛwɔ ase ho sɛnkyerɛnne a, kɔ oduruyɛfo nkyɛn ntɛm ara.

Bere bɛn na ɛsɛ sɛ mekɔ Emergency Treatment Unit (ETU) ?

Sɛ nan a ɛwosow no kyɛ bɛboro simma 10 anaasɛ ɛyɛ yaw dodo sɛ wubegyina ano a, kɔ baabi a wɔhwɛ wɔn a wɔwɔ ayaresa a egye ntɛmpɛ mu. Afei nso, sɛ nan no wosow bere a wode wo nsa aka biribi a ebetumi ayɛ awuduru anaasɛ ebetumi ama obi anya ɔyare mmoawa no akyi a, kɔ baabi a wɔhwɛ wɔn a wɔwɔ ayaresa a egye ntɛmpɛ mu. Sɛ nhwɛso no, sɛ wode wo nsa ka biribi te sɛ efĩ wɔ baabi a wɔatwa wo honam ani a, wubetumi anya ɔyare mmoawa bi a wɔfrɛ no tetanus. Ɛsɛ sɛ wokɔ baabi a wɔhwɛ wɔn a wɔwɔ yare a egye ntɛmpɛ nso sɛ wuhyia awuduru te sɛ mercury anaa kɔbere a.

Nsɛm bɛn na ɛsɛ sɛ mibisa me duruyɛfo?

Nsɛmmisa bi a wubetumi abisa wo duruyɛfo ni:

• So wususuw sɛ me nan a ɛrewosow no yɛ aduruyɛ mu tebea bi a ɛda adi ho sɛnkyerɛnne?
• So wubetumi akyerɛ me apɔw-mu-teɛteɛ a eye sen biara a mede bɛtrɛw me ntini mu?
• So wubetumi akyerɛ me akwan a eye sen biara a mede twitwiw nipadua no a metumi de aboa ma me nan a ɛyɛ mmerɛw no?
• So asiane biara nni ho sɛ mɛnom nnuru a wɔde sa me nan a ɛyɛ me yaw? Aduru bɛn na ɛsɛ sɛ menom?
• So wokamfo kyerɛ sɛ menkɔ apɔw-mu-teɛteɛ ho ɔbenfo, nna ho ɔbenfo, aduru a wɔde twitwiw nipadua, anaa oduruyɛfo foforo bi nkyɛn?
• Sɛ me ba no akisikuru a, mɛyɛ dɛn aboa no?
• Sɛ migyae nan a ɛyɛ me yaw pɛ a, so ɛsɛ sɛ mehwɛ yiye hwehwɛ sɛnkyerɛnne afoforo a ebetumi akyerɛ sɛ tebea bi a emu yɛ den kɛse?
• Mpɛn ahe na ɛsɛ sɛ meba bɛhwɛ wo bɛka me nan a ɛyɛ me yaw ho asɛm?

Nsonsonoe bɛn na ɛda nan a ɛyɛ mmerɛw ne Restless Legs Syndrome (RLS) ntam?

Nan a ɛyɛ mmerɛw anadwo ne nan a ɛnyɛ ahomegye (RLS) nyinaa betumi aba anadwo anaa bere a woregye w’ahome, nanso nan a ɛyɛ ahomegye nyɛ tebea a emu yɛ den . Restless legs syndrome yɛ nea ɛnyɛ dɛ, nanso ɛnyɛ nea wontumi nnyina ano. Ɛte sɛ nea biribi rewea wo nan so, na ɛma wokeka wo nan. Sɛ ahomegye no gyae bere a wokeka wo nan mpo a, ebia wobɛda so ara ate nka sɛ wo ho nyɛ wo dɛ kakra. Nan a ɛyɛ mmerɛw betumi ayɛ nea wontumi nhu na ɛyɛ yaw. Wobetumi aka wo nna, apɔw-mu-teɛteɛ nhyehyɛe, ne w’asetra nyinaa.Eyinom abu so yiye, ɛyɛ nea ɛfata, na anigyesɛm ne sɛ ɛyɛ bere tiaa mu de . Nneɛma bi wɔ hɔ a wubetumi ayɛ de adi ho dwuma. Kwati nneɛma a ɛde asiane ba, kwati nnuru a ɛwɔ nan mu akisikuru sɛ nea ɛde ba, na di akwan a wɔkamfo kyerɛ sɛ wɔmfa nsiw ano no akyi. Sɛ sɛnea wo nan mu akisikuru no mu yɛ den anaa bere tenten a ɛhaw wo, anaasɛ wususuw sɛ aduruyɛ mu tebea bi a emu yɛ den na ɛde ba a, ntwentwɛn wo nan ase sɛ wobɛkɔ wo duruyɛfo nkyɛn . Bisa nsɛm, ka nea ɛhaw wo ho asɛm. Ɛnsɛ sɛ "wo ne no tra ase kɛkɛ."

Nneɛma a ɛho hia sen biara a ɛsɛ sɛ wokae (Take-Home Message) .

Okay, enti yɛaka nan a wɔde twitwiw ho asɛm pii. Ne tiaatwa mu no, nneɛma bi a ɛsɛ sɛ yɛma ɛtra yɛn adwenem ni:

• Nan a ɛyɛ mmerɛw yɛ ntini a ɛtwetwe mpofirim na emu yɛ den . Ɛwom sɛ ɛyɛ yaw de, nanso mpɛn pii no ɛnyɛ nea asiane wom.
• Eyinom betumi aba bere a obi nyin, wɔ nyinsɛn mu, esiane nnuru bi, tra a wɔtra ase kyɛ, ne apɔw-mu-teɛteɛ a ɛboro so nti.
• Ɛba bere dodow no ara anadwo.
• Wubetumi ayɛ nneɛma te sɛ wo ho a wobɛtrɛw wo mu, wo ho twitwiw wo ho, ne ɔhyew/awɔw a wode bɛhyɛ mu na ama woanya ahotɔ ntɛm ara .
• Nea ɛbɛyɛ na woasiw eyi ano , nom nsu pii, teɛteɛ w’apɔw mu daa, na trɛw wo ho ansa na woada .
• Ɛtɔ mmere bi a eyi betumi ayɛ tebea foforo ho sɛnkyerɛnne , enti sɛ ɛtaa ba, sɛ ɛyaw no yɛ nea wontumi nnyina ano, anaasɛ sɛ sɛnkyerɛnne afoforo a ɛyɛ soronko wɔ hɔ a , hwɛ hu sɛ wobɛkɔ oduruyɛfo nkyɛn .
• Restless Legs Syndrome (RLS) yɛ tebea foforo, na ɛmma obi nte ɛyaw kɛse.

Mma ɛnhaw wo, nneɛma bi wɔ hɔ a wubetumi ayɛ wɔ eyi ho. Ɛnyɛ wo nko ara!