Yu kin fil bak wan strenj tin we yu nɔ ebul fɔ ɛksplen na yu leg we yu want fɔ slip na nɛt, ɔ we yu dɔn sidɔm stil fɔ sɔm tɛm? I kin tan lɛk se wom dɛn de kray insay yu leg, ɔ sɔmbɔdi de stɔp insay yu, ɛn yu fil lɛk se yu fɔ muv yu leg? Dɔn yu kin gɛt Restless Legs Syndrome , ɔ RLS fɔ shɔt tɛm, we na wan sik we bɔku pipul dɛn kin gɛt bɔt we kin mek yu vɛks smɔl. Nɔr to tin wae de mek yu layf de pan denja, bɔt e kin gɛt big impak pan yu layf. Bɔt di gud nyus na dat yu kin kɔntrol dis sik bɔku bɔku wan bay we yu de mek smɔl chenj dɛn na yu layf ɛvride.
Wetin na RLS rili?
Fɔ tɔk am simpul wan, RLS na wan sik we gɛt fɔ du wit di nervɔs sistɛm. I kin bi se i nɔ kin ebul fɔ bia fɔ muv di leg dɛn we i de rɛst, mɔ na ivintɛm ɔ na nɛt. Sɔm pipul dɛn kin tɔk bɔt dis diskɔmfɔt as pɔsin we de tik, we i de bɔn, we pɔsin de pul, ɔ we i de bɔn. Imajin se yu de wach fim na sinima hal. Afta af awa, yu leg dɛn kin bigin fɔ dans ɛn yu kin fil lɛk se yu nɔ ebul fɔ sidɔm. Ɔ we yu go slip na nɛt fɔ slip, yu kin lɔs slip kpatakpata bikɔs ɔf dis diskɔmfɔt na yu leg. Dis na di kayn we aw RLS tan.
Okay, so lɛ wi si us simpul tin dɛn wi kin du wisɛf fɔ manej dis anɔynt sityueshɔn.
8 abit dɛn we yu fɔ ad pan yu layf
If yu put dɛn abit ya insay yu layf, yusɛf go ebul fɔ gɛt bɔku rilif frɔm di sik dɛn we de sho se yu gɛt RLS .
1. Yuz ɔt ɛn kol
Bɔku tɛm, if yu was wam wam bifo yu go slip, dat kin ɛp fɔ mek yu leg mɔsul dɛn rilaks ɛn ridyus di RLS simptom dɛm. Yu kin put ɔt ɔ kol wata bɔtul bak na yu leg we yu nɔ fil fayn. Dis difrɛns pan tɛmpracha kin chenj di we aw yu bren de prosɛs di tin dɛn we yu de fil, we kin ɛp fɔ stɔp di filin we de ambɔg yu. In ɔda wɔd dɛn, i kin pul yu maynd pan yu.
2. Muv, masaj am fayn fayn wan
Siddon stil na di tin we at pas ɔl fɔ pɔsin we gɛt RLS. So, di bɛst we fɔ sɔlv di prɔblɛm kwik kwik wan na fɔ grap ɛn waka rawnd jɔs lɛk aw yu nɔ fil fayn.
- Du sɔm ɛksashɔn dɛn fɔ strɛch bifo yu go slip. Ɛspɛshali strɛch di kaw eria bay we yu de muv yu anklɛ dɛn ɔp ɛn dɔŋ lɛk se yu de rol yu fut.
- If yu de go sɔmsay lɛk bɔs ɔ sinima hal, pik wan aisle sit as klos as yu ebul. Da we de, i kin izi fɔ yu fɔ grap ɛn muv rawnd ɛnitɛm we yu want.
- If yu masaj gud fut, i kin rili bɛnifit yu bak. dis de gi kכntrכl stimulashכn to di tingling sεns εn i de ridyus di diskכmfכt.
3. Tɔk to yu dɔktɔ bɔt di mɛrɛsin dɛn we yu de tek (dis rili impɔtant!) .
Tɛl yu dɔktɔ bɔt ɔl di mɛrɛsin dɛn we yu de tek, ivin di mɛrɛsin dɛn we yu kin bay na kɔt, nɔto jɔs di mɛrɛsin dɛn we yu kin gi yu . Sɔm mɛrɛsin kin mek di RLS simptom dɛn wɔs.
Fɔ ɛgzampul, sɔm mɛrɛsin dɛn we de mek pɔsin gɛt alɛji ɛn kol, sɔm mɛrɛsin dɛn we de mek pɔsin fil bad, we de mek pɔsin in maynd nɔ fil fayn, ɛn sɔm mɛrɛsin dɛn we de mek pɔsin nɔ fil fayn kin mek RLS wɔs.
Nɔ wɔri, ɔda tin dɛn de we yu go ebul fɔ du pas ɔl dɛn tin ya. Yu dɔktɔ go gi yu difrɛn mɛrɛsin we go fayn fɔ yu ɛn we nɔ go afɛkt yu RLS. Nɔ ɛva bigin ɔ stɔp fɔ tek mɛrɛsin if yu nɔ go to yu dɔktɔ fɔs.
4. Ɛksesaiz, bɔt nɔto tumɔs!
Lɛk ɔlman, ɛksesaiz impɔtant fɔ yu wɛlbɔdi. Bɔt if yu gɛt RLS, yu fɔ avɔyd fɔ chenj di we aw yu de du ɛksɛsayz wantɛm wantɛm. Fɔ ɛgzampul, we yu tren fɔ rɔn maratɔn wantɛm wantɛm ɔ we yu stɔp fɔ du ɛksɛsayz we yu kin du wantɛm wantɛm, dat kin mek di RLS sik dɛn wɔs. Di bɛst tin fɔ pipul dɛn we gɛt RLS na fɔ mek dɛn kɔntinyu fɔ du tin ɔltɛm.
5. Stay away frɔm kafin.
If yu nɔ it tin dɛn lɛk kɔfi, ti, chɔklɛt, ɛn soda we gɛt kafinɛ, dat kin ɛp yu fɔ mek yu maynd kol ɛn slip fayn. Pɔsin we gɛt siriɔs RLS nɔ go ebul fɔ pul di kafin kpatakpata. Bɔt , if di sik nɔr tu, fɔ lɛf fɔ drink kafinɛ kin mek big difrɛns.
6. Stɔp fɔ yuz rɔm.
Pan ɔl we we yu de drink rɔm kin mek yu fil lɛk se yu de slip, i kin rili wek yu na midul nɛt. We yu wek, yu RLS simptom kin wɔs pas aw i kin bi. So i bɛtɛ lɛ yu avɔyd fɔ drink rɔm ɔltogɛda.
| Tin dɛn we yu fɔ Avɔyd | Tin dɛn fɔ Du |
|---|---|
| Kafin (kɔfi, ti, chɔklɛt) . | Fɔ was wit wam wata |
| Yuz rɔm | Leg masaj ɛn strɛch |
| Fɔ de na wan ples fɔ tu lɔng tɛm | Fɔ kɔntinyu fɔ it fayn it |
| Fɔ chenj di we aw yu de du ɛksɛsayz wan tɛm | Fɔ mek yu gɛt gud abit fɔ slip |
7. It gud it
Fɔ it tin we balans ɛn we gɛt tin fɔ it rili impɔtant fɔ pɔsin we gɛt RLS. Sɔm kes dɛm we gɛt RLS kin gɛt fɔ du wit we pɔsin nɔ gɛt ayɔn . Ayɔn impɔtant fɔ mek dɛn mek wan kemikal we dɛn kɔl dopamine, we kin kɛr mɛsej dɛn na di bren na di nerv. dεn biliv se chenj dεm na dεn dopamin lεvεl dεm ya de kכntribyut to di kכndyushכn.
So, if yu dɔktɔ du yu blɔd tɛst ɛn kɔnfirm se yu nɔ gɛt bɛtɛ ayɔn, dɛn kin se yu fɔ tek ayɔn sɔpɔtmɛnt. Magnesium supliment kin ɛp bak.
I rili impɔtant: Nɔ ɛva tek ayɛn ɔ magnɛsiɔm sɔpɔtmɛnt if yu nɔ gɛt dɔktɔ advays. If yu gɛt ayɛn tumɔs, dat kin mek yu denja. Dɔn bak, tumɔs magnɛsiɔm kin mek yu gɛt sayd ɛfɛkt lɛk dayarɛa. Tɛl yu dɔktɔ bɔt ɔl di vaytamɛn ɛn sɔpɔtmɛnt dɛn we yu de tek.
8. Mek yu slip fayn
Bikɔs RLS kin gɛt big impak pan slip, i impɔtant fɔ du ɔl wetin yu ebul fɔ gɛt gud slip. Wi kin kɔl dis ‘Slip Hygiene’ .
- Go slip di sem tɛm ɛvride, wek di sem tɛm.
- It dina 2-3 awa bifo yu go slip.
- Mek yu bedrum kol, dak, ɛn kwayɛt .
- Nɔ wach TV ɔ yuz yu fon bifo yu go slip. Bifo dat, du sɔntin we go mek yu at kol lɛk fɔ rid buk.
If yu mek dɛn abit ya bi pat pan yu layf, dat go mek yu slip fayn ɛn ɛp yu fɔ kɔntrol di sik dɛn we de sho se yu gɛt RLS.
Mɛsej we dɛn kin kɛr go na os
- Restless Legs Syndrome (RLS) na rial mεdikal kכndyushכn, nכto tin wae yu bin de imajin. So nɔ shem fɔ am.
- Dis kכndyushכn kin kכntro bכku wit simpul layf stεyl chenj dεm (hכt/kol tεrapi, εksεsayz, mכsej).
- Mek shɔ se yu tɔk to yu dɔktɔ bɔt ɛvri mɛrɛsin we yu de tek, ɛn bak ɛni vaytamɛn/suplimɛnt we yu de tink fɔ bigin.
- I rili impɔtant fɔ avɔyd kafin ɛn rɔm bikɔs dɛn kin mek di RLS simptom dɛn wɔs.
- If i nɔ izi fɔ yu fɔ kɔntrol yu sik dɛn pan ɔl we yu de fala dɛn instrɔkshɔn ya, go to dɔktɔ fɔ tritmɛnt.
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