So wote nka nso sɛ wo nan ho yɛ wo yaw a ɛyɛ nwonwa a wontumi nkyerɛkyerɛ mu bere a worebɛda anadwo, anaa bere a woatra hɔ dinn kakra no? Ɛte sɛ nea nwansena rewea wo nan mu, anaasɛ obi rekanyan wo mu, na wote nka sɛ ɛsɛ sɛ wokeka wo nan? Afei ebia wowɔ Restless Legs Syndrome , anaa RLS tiawa, tebea a abu so nanso ɛyɛ ahometew kakra a nnipa pii nya. Ɛnyɛ tebea a ɛde wo nkwa to asiane mu, nanso ebetumi anya w’asetra so nkɛntɛnso kɛse. Nanso asɛmpa no ne sɛ wubetumi adi tebea yi so kɛse denam nsakrae nketenkete a wobɛyɛ wɔ wo da biara da asetra mu no so.
Dɛn ankasa ne RLS?
Sɛ yɛbɛka no tiawa a, RLS yɛ tebea bi a ɛfa ntini ahorow ho. Nea ɛda nsow ne ɔpɛ a wontumi nnyina ano sɛ ɔbɛkanyan nan no bere a ɔregye n’ahome, titiriw anwummere anaa anadwo. Ebinom ka saa ɔhaw yi ho asɛm sɛ ɛyɛ akisikuru, ɔhyew, twetwe, anaa ɔhyew. Fa no sɛ worehwɛ sini wɔ sini dan bi mu. Dɔnhwerew fã akyi no, wo nan fi ase saw na wote nka sɛ wuntumi ntra ase dinn. Anaasɛ sɛ woda anadwo kɔda a, wo nna hwere koraa esiane wo nan a ɛyɛ wo yaw yi nti. Eyi ne RLS su.
Okay, enti momma yɛnhwɛ nneɛma a ɛnyɛ den a yɛn ankasa betumi ayɛ de adi tebea a ɛyɛ ahometew yi ho dwuma.
8 suban ahorow a ɛsɛ sɛ wode ka w’asetra kwan ho
Sɛ wode saa suban ahorow yi ka w’asetra ho a, wo nso wubetumi anya ahotɔ kɛse afi RLS sɛnkyerɛnne ahorow mu .
1. Fa ɔhyew ne onwini di dwuma
Mpɛn pii no, aguare a ɛyɛ hyew ansa na woada no betumi aboa ma wo nan ntini ahorow no adwo na ama RLS sɛnkyerɛnne ahorow no so atew. Wubetumi nso de nsu toa a ɛyɛ hyew anaa nwini apete wo nan so bere a wote nka sɛ wo ho nyɛ wo dɛ no. Saa nsonsonoe a ɛwɔ ɔhyew mu yi betumi asakra ɔkwan a w’amemene no fa so di nkate horow no ho dwuma, na ɛno betumi aboa ma woasiw nkate a ɛhaw adwene no ano. Ɔkwan foforo so no, ebetumi atwetwe w’adwene.
2. Tu, fa wo ho hyɛ mu yiye
Sɛ obi tra ase dinn a, ɛyɛ ade a ɛyɛ den sen biara ma obi a ɔwɔ RLS. Enti, ano aduru a eye sen biara a wubetumi de adi dwuma ntɛm ara ne sɛ wobɛsɔre na woakyinkyin bere a wote nka sɛ wo ho nyɛ wo dɛ ara pɛ.
- Yɛ apɔw-mu-teɛteɛ bi a wode trɛw wo ho ansa na woada. Titiriw no, trɛw nantwi ba no fã no mu denam wo nansoaa a wobɛma akɔ soro ne fam te sɛ nea worebobɔw wo nan no so.
- Sɛ worekɔ baabi te sɛ bɔs anaa sinidan a, paw nkongua a ɛwɔ ɔkwan no so a ɛbɛn wo sɛnea wubetumi. Saa kwan no so no, ɛbɛyɛ mmerɛw ama wo sɛ wobɛsɔre akɔ baabiara bere biara a wopɛ.
- Nan a wɔde twitwiw nipadua no yiye nso so wɔ mfaso kɛse. Eyi ma wonya biribi a ɛko tia nkate a ɛyɛ mmerɛw no na ɛtew ɔhaw no so.
3. Wo ne wo duruyɛfo nkasa fa nnuru a wonom ho (eyi ho hia yiye!) .
Ka nnuru a wonom nyinaa ho asɛm kyerɛ wo duruyɛfo , a nnuru a wɔtɔn a wɔmfa nnuru nhyɛ mu ka ho, na ɛnyɛ nnuru a wɔkyerɛw ma wo nkutoo. Nnuru bi betumi ama RLS ho sɛnkyerɛnne no asɛe kɛse.
Sɛ nhwɛso no, nnuru bi a wɔde sa akisikuru ne atiridiinini, nnuru bi a ekum adwenemhaw, nnuru a ekum adwene mu yare, ne nnuru bi a ekum atiridiinini betumi ama RLS asɛe kɛse.
Mma ɛnhaw wo, akwan foforo wɔ hɔ a wobetumi de asi eyinom nyinaa ananmu. Wo duruyɛfo bɛkyerɛw aduru foforo a ɛfata wo na ɛrenka wo RLS. Mfi ase anaa nnyae nnuru nom da a wunni kan nkɔ wo duruyɛfo nkyɛn.
4. Apɔw-mu-teɛteɛ, nanso ɛnyɛ pii!
Te sɛ obiara no, apɔw-mu-teɛteɛ ho hia ma w’akwahosan. Nanso, sɛ wowɔ RLS a, ɛsɛ sɛ wokwati sɛ wobɛyɛ nsakrae mpofirim wɔ w’apɔw-mu-teɛteɛ nhyehyɛe mu. Sɛ nhwɛso no, sɛ wobɛtete wo ho mpofirim ama mmirikatu a ɛyɛ den anaasɛ wugyae apɔw-mu-teɛteɛ a wotaa yɛ no mpofirim a, ebetumi ama RLS ho sɛnkyerɛnne no ayɛ kɛse. Ade a eye ma nnipa a wɔwɔ RLS ne sɛ wɔbɛkɔ so ayɛ dwumadi a ɛkɔ so daa.
5. Twe wo ho fi caffeine ho.
Sɛ wokwati nneɛma te sɛ kɔfe, tii, chocolate, ne soda a caffeine wom a, ebetumi aboa wo ma w’adwene adwo na woada yiye. Ebia obi a ɔwɔ RLS a emu yɛ den no rentumi nyi caffeine mfi hɔ koraa. Nanso , sɛ tebea no nyɛ den a, caffeine a wobegyae no betumi ama nsakrae kɛse aba.
6. Gyae nsa a wobɛnom.
Ɛwom sɛ nsa a wobɛnom betumi ama woate nka sɛ woada de, nanso ebetumi akanyan wo anadwo fã ankasa. Sɛ wosɔre a, ebia wo RLS sɛnkyerɛnne no bɛyɛ kɛse asen sɛnea ɛtaa ba. Enti ɛyɛ papa sɛ wobɛkwati nsa koraa.
| Nneɛma a Ɛsɛ sɛ Wokwati | Nneɛma a Ɛsɛ sɛ Woyɛ |
|---|---|
| Caffeine (kɔfe, tii, chocolate) . | Nsu a ɛyɛ hyew a wɔde guare |
| Nsã a wɔnom | Nan a wɔde twitwiw ne nea wɔtrɛw mu |
| Beae biako a wobɛtra akyɛ dodo | Aduan pa a wobɛkɔ so akura mu |
| Wo apɔw-mu-teɛteɛ nhyehyɛe a wobɛsakra no prɛko pɛ | Dae ho su pa a wode besi hɔ |
7. Di aduan a ahoɔden wom
Aduan a ɛkari pɛ na ahoɔden wom ho hia kɛse ma obi a ɔwɔ RLS. RLS nsɛm bi ne dade a enni nipadua no mu wɔ abusuabɔ . Dade ho hia na ama wɔayɛ nnuru bi a wɔfrɛ no dopamine, a ɛde ntini mu nkrasɛm kɔ amemene no mu. Wogye di sɛ nsakrae a ɛba dopamine dodow yi mu na ɛma tebea no ba.
Enti, sɛ wo duruyɛfo yɛ mogya mu nhwehwɛmu na osi so dua sɛ iron dodow a ɛwɔ wo mu no sua a, ebia ɔbɛkamfo akyerɛ sɛ fa nnuru a wɔde ma iron. Magnesium a wɔde ma nso betumi aboa.
Nea ɛho hia yiye: Mfa iron anaa magnesium nnuru a wɔde ma da a wunni aduruyɛfo afotu. Dade pii betumi ayɛ nea asiane wom. Afei nso, magnesium pii betumi de ɔhaw ahorow te sɛ atiridiinini aba. Ka vitamin ne nnuru a wɔde ka aduan ho a wonom nyinaa ho asɛm kyerɛ wo duruyɛfo.
8. Ma wo nna tu mpɔn
Esiane sɛ RLS betumi anya nna so nkɛntɛnso kɛse nti, ɛho hia sɛ woyɛ nea wubetumi biara na ama woada yiye. Yɛfrɛ eyi ‘Nna mu Ahotew’ .
- Kɔda bere koro mu da biara, sɔre bere koro mu.
- Di anwummere aduan nnɔnhwerew 2-3 ansa na woada.
- Ma wo mpa no nyɛ nwini, emu nyɛ sum, na ɛnyɛ komm .
- Kwati sɛ wobɛhwɛ TV anaa wode wo fon bedi dwuma ansa na woada. Mmom no, yɛ biribi a ɛma obi dwo te sɛ nhoma a wobɛkenkan.
Saa suban ahorow yi a wode bɛyɛ w’asetra fã no bɛma wo nna atu mpɔn na aboa wo ma woadi RLS sɛnkyerɛnne ahorow ho dwuma.
Nkrasɛm a Wɔde Kɔ Fie
- Restless Legs Syndrome (RLS) yɛ aduruyɛ mu tebea ankasa, ɛnyɛ biribi a woasusuw ho. Enti mma w’ani nwu ho.
- Wobetumi de asetra mu nsakrae a ɛnyɛ den (aduru a ɛyɛ hyew/awɔw, apɔw-mu-teɛteɛ, aduru a wɔde twitwiw nipadua) adi tebea yi so kɛse.
- Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa nnuru biara a wobɛnom, ne vitamin/aduru biara a woresusuw ho sɛ wubefi ase ho.
- Ɛho hia yiye sɛ wobɛkwati caffeine ne nsa efisɛ ebetumi ama RLS sɛnkyerɛnne no ayɛ kɛse.
- Sɛ ɛyɛ den ma wo sɛ wubedi wo sɛnkyerɛnne ahorow so ɛmfa ho sɛ wudi akwankyerɛ ahorow yi akyi a, kɔ oduruyɛfo nkyɛn kɔhwɛ no.
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