Yu mɔsul dɛn de shek shek? Lɛ wi lan bɔt di pen kramp we kin kam wit dis ɔt!

Wit di hot na wi kontri dis dez, somtaims yu kin fil tu wan wan pen lek lump na yu leg, an, or bele, lek se i de tayt o rol? Wi kin se bak "nerves are pulling," nɔto so? Bɔku tɛm dɛn kin kɔl dis `(Hɛt Kramp)`. Tide, wi go tɔk bɔt dis smɔl smɔl so dat yu go ɔndastand am mɔ. I nɔto sɔntin we wi fɔ fred, bɔt i rili impɔtant fɔ no bɔt am.

Wetin rili na ɔt kramp?

Fɔ tɔk am simpul wan, `(Heat Cramps)` na wan penful mɔsul spasm we kin apin we yu bɔdi wam tumɔs. Strikt wan, dis na besik, less serious `(Heat Illnesses)` fɔ di siriɔs ɔt-rilayt sik dɛm. Bɔt i kin bi bak di prɛkursɔ fɔ `(Heat Exhaustion)`, we na smɔl mɔ siriɔs kɔndishɔn, so yu nid fɔ tek tɛm.

We yu gɛt ɔt kramp, yu kin fil tayt ɛn pen na dɛn say ya na yu bɔdi:

• Na di bɛlɛ (abdomen) .
• Na di an dɛn
• Na di palm ɛn finga dɛn
• Leg (especially di kaw pikin ɛn di shɔl) .
• Flesh na di chɛst cavity
• Na di sholda dɛn

Imajin wetin kin apin we yu swet bɔku ɛn drink bɔku wata wantɛm wantɛm? We yu de swet, yu bɔdi de pul sɔl ɛn tin dɛn we dɛn kɔl ilɛktrɔlayt, we rili impɔtant fɔ wi bɔdi . We yu drink bɔku wata wan tɛm, dɛn ilɛktrɔlayt ya na yu bɔdi kin ivin diluted, we min se dɛn kɔnsɛntreshɔn kin go dɔŋ. Na da tɛm de dɛn lumps ya kin bigin fɔ tayt ɛn rol rawnd. I tan lɛk se motoka in injin de stɔp we in gas dɔn.

Dis sik kin wɔs? Lɛ wi lan bak bɔt (Heat Exhaustion) ɛn (Heatstroke) .

Yɛs, bɔku tɛm, ɔt kramp nɔto big tin, bɔt i kin rili siriɔs. Ɔt kramp, ɔt taya, ɛn ɔt strɔk ɔl de na di sem kategori, we min se ɔl dɛn tin ya kin apin bikɔs ɔf di ifɛkt dɛm we ɔt pasmak kin gɛt pan di bɔdi (hyperthermia).

Fɔ dɛn wan ya, `(Hɛt Kramp)` na di mɔs besik ɛn simpul kes. Bɔt, `(Hɛtstrok)` na wan sik we rili siriɔs ɛn we kin mek pɔsin in layf de pan denja. I kin bigin lɛk smɔl kol ɛn i kin go bifo to nyumonia.

If yu du dɛn tin ya, ``Hɛt Kramp'' kin wɔs, we kin mek yu gɛt ``Hɛt Ɛkshɔshɔn'' ɔ ``Hɛtstrok'':

• Kɔntinyu fɔ de na say we wam wam ples. Fɔ ɛgzampul, fɔ kɔntinyu fɔ wok na di san ivin afta di mitbɔl dɛn dɔn bigin fɔ tɔn brawn.
• Nɔto fɔ gɛt ilɛktrɔlayt bak insay di bɔdi. Drinking onli wata en no enitin lek Jeevani.

Ɔt kramp na di fɔs sayn we de wɔn yu bɔdi fɔ wam pasmak, lɛk trafik layt we de tɔn yɔlɔ. So i impɔtant fɔ mek yu kol kwik ɛn gɛt di wata ɛn ilɛktrɔlayt dɛn we yu nid. Na da tɛm de nɔmɔ yu go ebul fɔ avɔyd mɔ siriɔs tin dɛn.

Mɛmba se, ɔt-strok na tin we pɔsin kin du fɔ mɛn pipul dɛn. If dɛn nɔ trit am, i kin mek i gɛt disabled sote go ɔ i kin ivin day. So nɔ tek dis na layt.

Wetin na di sayn dɛm we de sho se yu gɛt dis sik? Aw yu no am?

Di men sayn fɔ `(Hɛt Kramp)` na we yu mɔsul dɛn kin tayt wantɛm wantɛm, lɛk se dɛn dɔn tɔn to ston. Sɔntɛnde, dis pen kin smɔl, ɛn sɔmtɛm i nɔ kin ebul fɔ bia. Sɔntɛnde yu kin ivin si di mɔsul dɛn de twist ɛn tayt we yu luk dɛn. fכ egzampl, if yu gεt `(Heat Cramps)` na yu fut finga dεm, yu go si se yu fut finga dεm jכs nכm εn tayt. Dis nɔto sɔntin we wi kin kɔntrol, i kin apin ɔtomɛtik wan, so yu nɔ kin ebul fɔ kɔntrol da mɔsul de.

Apat frɔm dat, yu kin gɛt dɛn sik ya wit `(Heat Exhaustion)`:

• Klammy skin na wan kɔndishɔn we di bɔdi kin kɔba wit swɛt we kin stika.
• Diziz na fɔ fil we yu de spin na yu ed.
• Fɔ swet pasmak (sɔntɛnde, yu kin stɔp fɔ swet, we na sayn we denja).
• Nɔs ɔ vɔmit.
• Fɔ fil se yu taya pasmak ɔ yu wik.

Wetin mek wi kin gɛt ɔt kramp?

Fɔ tɔk am simpul wan, we yu de tray pasmak na say we wam na di men tin we kin mek yu gɛt ``Hɛt Kramp.`` Dis kɔndishɔn kin apin we yu bɔdi tɛmpracha de go ɔp ɛn di bɔdi de lɔs impɔtant sɔl ɛn nyutriɛnt dɛn we dɛn kɔl ``Ilektrolayt`` tru swet.

Imajin wi kriket pleya dɛn de ple na di san, ɔ wan fama we de wok na fam we de wok tranga wan na di hot san, ɔ wan kɔnstrɔkshɔn wokman we de wok tranga wan pan hot de, dis tin kin apin mɔ. Semweso, dis kin apin to pɔsin we de rɔn maratɔn ɔ pɔsin we de rayd baysikul.

Udat kin gɛt dɛn tin ya bɔku tɛm? Udat dɛn de pan denja pas dat?

Ɛnibɔdi we de wok tranga wan na say we wam kin gɛt ``Hɛt Kramp.`` Bɔt sɔm pipul dɛn kin gɛt dis sik. Pipul wae de woke na hot envairoment kin de pan denja pasmak. Fɔ ɛgzampul:

• Atlet dɛn (lɛk pipul dɛn we de rɔn fɔ lɔng tɛm, pipul dɛn we de ple tɛnis, ɛn pipul dɛn we de klaym mawnten dɛn) .
• Fama (di wan dɛn we de wok na fam ɛn plant rays na wi kɔntri)
• Fayaman dɛn
• Di wan dɛn we de wok na gadin
• Teknishian dɛn (lɛk pipul dɛn we de wok na kɔnstrɔkshɔn, pipul dɛn we de mek ruf, pipul dɛn we de bil rod, pipul dɛn we de wok na mayn, pipul dɛn we de wok na di stɛl mil)
• Di wan dɛn we de tren fɔ bi soja

Dɔn bak, sɔm ej grup ɛn pipul dɛn kin gɛt ɔt kramp ɛn ɔda sik dɛn we gɛt fɔ du wit ɔt. Wan stɔdi sho se na lɛk 28,000 pipul dɛn bin de na ɔspitul bikɔs ɔf sik dɛn we gɛt fɔ du wit ɔt bitwin 2001 ɛn 2010. Di wan dɛn we du di risach bin tɔk se:

• Pipul dɛm wae pas 65 ia kin go na ɔspitul bikɔs ɔf sik dɛm wae gɛt fɔ du wit ɔt pas yɔŋ pipul dɛm.
• Dɛn kin put man dɛn na ɔspitul fɔ dɛn sik ya pas tu tɛm pas uman dɛn.

Apat frɔm dat, dis risk kin pasmak fɔ pipul dɛm wae fat pasmak, dɛm wae de tek sɔm mɛrɛsin dɛm (e.g., fɔ ay blɔd prɛshɔn, alɛji), ɛn dɛm wae de yuse rɔm ɔr drɔgs. So if yu fɔdɔm pan dis risk grup, i fayn fɔ tek tɛm smɔl.

Aw dɔktɔ kin no bɔt dis?

Bɔrku tɛm, yu kin no dis as ``Hɛt Kramp''. If yu de wok tranga wan na hot ples en yu fil wan lump na yu trot, i go bi se na ``Heat Cramp''.

Bɔt if yu go to dɔktɔ fɔ dis, i go aks yu bɔt di sik dɛn we yu bin gɛt trade ɛn di mɛrɛsin dɛn we yu de tek. We dɛn de du di ɛgzam, di dɔktɔ kin aks yu tin dɛn lɛk:

• Aw bad di pen de? Yu go ebul fɔ bia?
• Ustɛm dɛn mitbɔl ya kin rol? (Fɔ ɛgzampul: afta yu dɔn du ɛksɛsayz? We yu de wok?)
• Aw lɔng dis tayt dɔn de go bifo? Na kɔnstant ɔ i kin kam ɛn go?
• Aw i kin fil we di mitbɔl dɛn de rɔl? Yu tink se i jɔs tan lɛk knot?
• Ustɛm yu fɔs notis dis tin we de apin?

Fɔ no di kɔrɛkt we aw yu gɛt ɔt kramp, yu dɔktɔ go nid fɔ pul ɔda tin dɛn lɛk rabdomyolysis, liva sik, ɔ kidni sik. Dɛn tin ya kin mek bak yu gɛt ɔt kramp. Dɛn kin ɔda bak fɔ mek dɛn tɛst dɛn blɔd ɛn urine.

Na smɔl tɛm nɔmɔ, dɔktɔ kin du sɔntin lɛk MRI skan fɔ si if di twitch na yu leg na bikɔs ɔf nyurolɔjik prɔblɛm.

Wetin yu fɔ du we yu gɛt ɔt kramp? Wetin na di tritmɛnt dɛn?

We yu gɛt ``Heat Cramps'', bɔku tɛm yu kin gɛt fɔ trit dɛn yusɛf. Nɔ panik. Na sɔm pan de bɛst tin dɛm wae yu kin du fɔ ɛp fɔ pul de kramp ɛn fɔ ridyus de pen:

• Stɔp wetin yu de du wantɛm wantɛm. Nɔ kɔntinyu fɔ wok tranga wan.
• Kɔmɔt na di faya kwik kwik wan ɛn go na say we kol ɛn gɛt shado. On fan, ɛn if i pɔsibul, go na ples we gɛt ``(air-conditioning)``.
• It it we gɛt kabɔhaydrɛt ɛn ilɛktrɔlayt, ɔ spɔt drink. Drink smɔl smɔl ɛvri 15-20 minit. Nɔ drink bɔku tin wan tɛm.
• Masaj di say we yu de fil saful saful. Nɔ rɔb tumɔs, jɔs masaj am jisnɔ.
• Stret da pis mit de. Fɔ ɛgzampul, if yu leg kɔl, es yu leg ɛn pul yu fut finga dɛn to yu.
• Put sɔntin we kol pan di mit. Wan ays pak ɔ klos we dɛn sok insay kol wata, fɔ 15-20 minit.

Imajin se yu de ple kriket ɛn wantɛm wantɛm yu leg swɛt. If yu stɔp fɔ ple wantɛm wantɛm, go na shed, drink ``Spɔt Drink`` (lɛk Jeevani) instead ɔf bɔtul wata, it sɔntin lɛk banana, ɛn masaj yu leg, yu go fil rilif kwik kwik wan.

Wetin a fɔ it ɛn drink?

Yu fɔ it tin dɛn ɛn drink dɛn we go mek yu gɛt bak di ilɛktrɔlayt dɛn we dɔn lɔs na yu bɔdi.

• `(Spɔt Drinks)`: Dɛn wan ya gɛt bɔku `(Ilektrolayt)` (lɛk sɔdiɔm ɛn potashɔm).
• Jeevani: Na rili gud `(Electrolyte)` solushon we izi fo fain fo wi kontri.
• Fɔd dɛn we gɛt kabɔhaydrɛt: Tin dɛn lɛk banana, dɛt, rɛsin, ɛn granola bar.
• Ivin pɔrit we gɛt smɔl sɔl kin fayn.
• Ɔrɛnj wata na gud drink bak we natin nɔ de fɔ mek i gɛt ilɛktrɔlayt.

Nɔ drink bɔku wata, bikɔs i kin mek di ilɛktrɔlayt dɛn we de na yu bɔdi dilayt mɔ.

Aw yu go avɔyd ɔt kramp? Aw yu kin mek dɛn nɔ gɛt dɛn?

Di Sɛntral fɔ Kɔntrol ɛn Prɛvenshɔn fɔ Sik (CDC) se ɛya kondishɔn na di nɔmba wan tin we de mek pɔsin nɔ gɛt sik dɛn we gɛt fɔ du wit ɔt . So di bɛst we fɔ mek yu nɔ gɛt ɔt kramp na fɔ de fa frɔm say dɛn we wam ɛn wet as yu ebul we yu de du bɔku bɔku tin dɛn fɔ du wit yu bɔdi.

Bɔt nɔto ɔlman kin ebul fɔ avɔyd fɔ go na do we di ples wam. Wi fama dɛn, kɔnstrɔkshɔn wokman dɛn, ɛn atlet dɛn ɔl gɛt fɔ wok we di ples wam. If yu no se yu go de swet bɔku ɛn yu go de na say we wam, tray fɔ mek yu bɔdi nɔ go ɔp tumɔs kwik kwik wan. Yu fɔ mɛmba dɛn advays ya bifo tɛm:

• Nɔ drink tin dɛn we gɛt kafinɛ (lɛk kɔfi, ti, ɛn ɛnaji drink dɛn). dis dεm de mek di wata rεtεnshכn (dεhaydreshכn).
• Bring bɔku ilɛktrɔlayt drink dɛn (lɛk Jeevanni). Drink dɛn wan bay wan wit wata.
• If i pɔsibul, de na di shed ɔ nia fan we yu de wok.
• Tek shɔt briŋ (10-15 minit) ɛvri awa, drink wata ɛn ilɛktrɔlayt. Nɔ tray tranga wan ɔltɛm.
• Wear hat, layt, lɔs-fit, layt kɔlɔ. Klos we dak ɔ blak kin tek mɔ ɔt. Klos we dɛn mek wit kɔtɔn na in bɛtɛ pas ɔl.
• Put tin we de protɛkt yu frɔm di san. Bɔn na di san kin mek wata nɔ de na di bɔdi, ɛn i kin mek bak di bɔdi nɔ ebul fɔ kol.
• Nɔ mek yu nɔ du bɔku tin dɛn na do we di ples wam pasmak insay di de (arawnd 10 a.m. to 4 p.m.).

Aw yu go sev smɔl pikin ɔ ol pɔsin frɔm dis?

bεlε pikin dεm, yכŋ pikin dεm, εn pipul dεm we pas 65 ia kin gεt hכy risk fכ gεt sik dεm we de kam wit hεt lεk ``Hεt Krεmp.'' dεn bכdi nכ kin ebul fכ rεgεl dεn tεmprachכ. Fɔ fala dɛn advays ya fɔ protɛkt dɛn:

• Put tin we de protɛkt yu frɔm di san fɔ protɛkt yusɛf frɔm di san we yu de bɔn.
• Gi dɛn bɔku wata fɔ drink, ɛn mɛmba dɛn fɔ drink wata ɔltɛm. Fɔ yɔŋ pikin dɛn, gi dɛn wata ɔltɛm, ɛn nɔ wet fɔ mek dɛn aks dɛn.
• Wear layt klos we nɔ fit, we tan lɛk kɔtɔn ɛnitɛm we i pɔsibul.
• Nɔ ɛva lɛf smɔl pikin na motoka we wam, ivin we di winda dɛn opin smɔl. Di tɛmpracha insay motoka kin go ɔp kwik kwik wan ɛn i kin denja.
• Chek yu fambul ɛn padi dɛn we dɔn ol ɔltɛm, mɔ we di ples wam. If na dɛn wan de liv, tray fɔ tɔk to dɛn tu tɛm insay di de.
• Mek shɔ se di briz de blo fayn fayn wan insay di os. Kip di winda dɛn opin ɛn yuz fan.

Wetin kin apin if yu gɛt ɔt kramp? Aw lɔng dɛn kin las?

If yu gɛt `(Heat Cramps)`, yu go fil pen ɛn diskɔmfɔt we yu mɔsul dɛn tayt. כltu, if yu kol dכn εn gεt `(Electrolytes)` lεk aw wi bin dכn tכk, dis mכsul twitch fכ sכb insay fכ minit.

Bɔt if yu nɔ kip di balans pan di ilɛktrɔlayt dɛn na yu bɔdi, di ɔt kramp kin kam bak. So i impɔtant fɔ drink spɔt drink ɛn it sɔm it dɛn we gɛt fayn fayn tin dɛn, mɔ we yu de wok ɛn swet bɔku.

Di ɔt kramp kin las frɔm sɔm sɛkɔn to lɛk 15 minit . If dɛn kin las pas dat, ɔ if yu gɛt ɛni dawt bɔt am, i go fayn fɔ mek yu tɔk to dɔktɔ.

Aw yu kin wɛl kwik kwik wan kin dipen pan yu ej, yu bɔdi, ɛn aw yu kin go fɔ tritmɛnt kwik kwik wan.

Ustɛm yu fɔ go to dɔktɔ? Ustɛm yu nid fɔ gɛt tritmɛnt kwik kwik wan?

Pan ɔl we bɔku tɛm dɛn kin trit am na os, i fayn fɔ go to dɔktɔ we tin dɛn lɛk dis:

• If di mitbɔl dɛn de tɔn fɔ pas 15 minit .
• Dis sik kin rili bad, kin apun bɔrku tɛm, mɔr lɛk wae e kin ambɔg yu woke ɔr slip.
• If wata nɔ de fɔ drink, tek ilɛktrɔlayt, fɔ masaj, ɔ fɔ strɛch.

If yu gɛt ɛni wan pan dɛn sik ya, i kin bi siriɔs sik lɛk ``Hɛtstrok``. So, go na ɔspitul in Imejɛnsi Dipatmɛnt (ETU) wantɛm wantɛm:

• If yu fil se yu kɔnfyus ɛn/ɔ yu nɔ de tɔk fayn .
• If yu de swet pasmak ɔ sɔntɛm yu dɔn stɔp fɔ swet, we go mek yu skin wam ɛn dray .
• If yu bɔdi tɛmpracha rili ay (ɔva 103°F ɔ 39.4°C).
• If yu lɔs kɔnshɛns(If yu put am na di fyuchu).
• If `(Seizures)` de kam (if dɛn de kam lɛk fit).

Mɛsej we dɛn kin kɛr go na os

Okay, so, `(Heat Cramps)` na tin we nɔ kin kɔmfyut, we kin mek pɔsin fil pen, bɔt bɔku tɛm i nɔ kin las fɔ lɔng tɛm. dis rol we di bכdi de rכl min se yu bכdi tu hot εn i nid `(Electrolytes)`. Di tin we impɔtant pas ɔl na fɔ stɔp wetin yu de du, go na ples we kol ɛn gɛt shado. Drink wan `(Sports Drink)` (lɛk Jeevani) ɛn it smɔl snek (lɛk banana). If yu masaj di bɔdi we de mek yu fil pen, dat kin ɛp fɔ mek yu nɔ fil pen. Wae yu bodi kol dכn εn gεt `(Electrolytes)` bak, yu go fil bεtεh.

Bɔt mɛmba se pan ɔl we dis kin tan lɛk se na nɔmal tin, sɔntɛnde i kin bi sayn fɔ wan sik we rili siriɔs, lɛk `(Hɛt Ɛkshɔshɔn)` ɔ `(Hɛtstrok)`. So, i rili impɔtant fɔ no bɔt dis ɛn go to dɔktɔ if nid de. Ɛspɛshali yɔŋ pikin dɛn, ol pipul dɛn, ɛn pipul dɛn we gɛt ɔda sik dɛn nid fɔ rili tek tɛm we dis kayn wam wam ples de wam. Lisin to yu bɔdi, tek tɛm wit di ɔt!

` Hɛt Kramp, Ɔt Taya, Hɛtstrok, Mɔsul Pen, Ilɛktrolayt, Ɔt Taya, Hɛtstrok, Mɔsul Pen