I ke tan hahdamna a awm lo em ni? Restless Legs Syndrome (RLS) control dan tur tips awlsam 8

Zan lama i mut dawn lai emaw, rei vak lo i thut reng lai emaw pawhin i keah hian thil mak tak, sawifiah theih loh khawpa tingling sensation i nei em? I ke chhungah rulhut a rawn inrawlh ang maiin i hria a, emaw, i chhungah mi pakhatin a rawn inher a, i ke i sawn a ngai ang maiin i hria em? Tichuan, Restless Legs Syndrome , a nih loh leh RLS a tawi zawngin, mi tam takin an tawn ṭhin, mahse eng emaw chen chu a tithinur thei hle a ni. Nunna atana hlauhawm tak a ni lo a, mahse i nunah nghawng lian tak a nei thei a ni. Mahse thu lawmawm tak chu nitin nunphungah inthlak danglamna tenau te siamin he dinhmun hi nasa takin i thunun thei a ni.

RLS hi eng nge ni tak tak?

A awlsam zawngin sawi ila, RLS hi nervous system nena inzawm natna a ni. Chawlh lai, a bik takin tlai emaw zan emawa ke tihchet duhna tuar theih loh khawpa hriat a ni. Ṭhenkhat chuan he hrehawmna hi tickling, burning sensation, pulling sensation, a nih loh leh burning sensation angin an sawi. Cinema hall-ah movie i en laiin han mitthla teh. Darkar chanve hnuah chuan i ke chu a zai tan a, thut thei lo ang maiin i inhria. A nih loh leh zan lama mut tura i mut hian i kea he harsatna avang hian i mut a hloh vek a ni. Hei hi RLS nihna chu a ni.

Okay, chuvangin he dinhmun tibuaitu hi kan enkawl theih nan eng thil awlsam tak nge keimahni ngeiin kan tih theih tih hi han en ila.

I nunphung 8 i tih belh tur

Heng thil tih dante hi i nunah i dah tel chuan nang pawhin RLS symptoms atanga chhanchhuahna nasa tak i hmu thei ang .

1. A lumna leh a lumna hmang rawh

Mut hmaa tui lum taka inbual hian i ke ruhte a ti hahdam thei fo a, RLS symptoms pawh a ti tlem thei bawk. I keah tui lum emaw, tui lum emaw i hnawih theih bawk. He temperature danglamna hian i thluak hian sensation a process dan a tidanglam thei a, chu chuan disturbing feeling chu a titawp thei a ni. Phên dangin sawi ila, i ngaihtuahna a tibuai thei a ni.

2. Move la, massage tha rawh

RLS vei tan chuan thut reng hi thil harsa ber a ni. Chuvangin, a solution nghal tha ber chu i lungawi loh veleh tho a , i kal kual vel hi a ni.

• Mut hmain stretching exercise engemaw zat ti thin ang che. A bik takin i ke ruhte chu i ke hrual ang maia sang leh hnuai lam sawn la, calf area chu stretch rawh.
• Bus emaw cinema hall ang chi hmun i kal dawn a nih chuan a hnai thei ang bera aisle seat thlang rawh. Chutiang chuan i duh huna tho leh che vel chu i tan a awlsam zawk.
• Ke massage tha tak pawh hian a hlawkpui hle. Hei hian tingling sensation chu counter-stimulation a pe a, discomfort a ti tlem bawk.

3. I damdawi ei tur chungchang doctor nen sawiho rawh (hei hi a pawimawh hle!) .

I damdawi ei zawng zawngte chu doctor hnenah hrilh la , damdawi ei tur chauh ni lovin, over-the-counter damdawi te pawh sawi bawk ang che. Damdawi thenkhat chuan RLS symptoms a ti na zual thei.

Ngaihtuah buai suh, heng zawng zawng aia danglamna a awm. I doctor chuan i tana tha tur leh i RLS a nghawng lo tur damdawi dang a pe ang che. Doctor rawn hmasa lovin damdawi ei tan emaw, chawlhsan emaw ngai suh.

4. Exercise, mahse a tam lutuk lo!

Mi dang ang bawkin exercise hi i hriselna atan a pawimawh hle. Mahse, RLS i neih chuan i exercise routine-a tihdanglam nghal mai loh tur a ni. Entirnan, marathon tlan tura training nghal emaw, exercise i tih thin kha tihtawp nghal emaw hian RLS symptoms a ti na zual thei a ni. RLS vei tan chuan a tha ber chu activity level mumal tak neih hi a ni.

5. Caffeine lakah inthiarfihlim rawh.

Coffee, tea, chocolate, leh caffeinated soda ang chi thil ei loh hian i rilru a ti thlamuang thei a, zan mut nuam tak i nei thei bawk. RLS na tak nei chuan caffeine hi a paih chhuak vek thei lo mai thei. Mahse , a natna chu a na lo a nih chuan caffeine bânsan hian danglamna nasa tak a thlen thei a ni.

6. Zu in hi bansan rawh.

Zu in hian mut a tichhe thei che a, mahse a takah chuan zanlai pelh hnuah a kaitho thei che a ni. I harh chuan i RLS symptoms chu a tlangpui aia na zawk a ni thei. Chuvangin zu in loh vek a tha.

7. Ei leh in hrisel ei rawh

RLS vei tan chuan ei leh in inthlau tak, eitur tha tak neih hi a pawimawh hle. RLS vei thenkhat chu iron tlakchhamna nen a inzawm a ni . Iron hi chemical dopamine an tih siam nan a pawimawh hle a, chu chuan thluaka nerve message a keng tel a ni. Heng dopamine level inthlak danglamna hian he natna hi a thlen niin an ngai.

Chuvangin, i doctor-in thisen test a tihsak a, iron level a hniam tih a finfiah chuan iron supplement ei turin an rawt mai thei. Magnesium supplement pawh hian a pui thei bawk.

8. I mut dan siam that

RLS hian mutnaah nghawng lian tak a neih theih avangin mut that theih nan theihtawp chhuah a pawimawh. Hei hi ‘Sleep Hygiene’ kan ti a ni.

• Nitin hun khatah mut la , a rualin harh rawh.
• Mut hma darkar 2-3 vel zanriah ei tur a ni.
• I mutna pindan chu lum, thim, leh reh takin siam rawh .
• Mut hmaa TV en emaw, phone hman emaw pumpelh rawh. Chu ai chuan lehkhabu chhiar ang chi thil thlamuanthlak tak ti rawh.

Heng tih dante hi i nunah i siam hian i mut thatna a ti sang ang a, RLS symptoms te pawh i enkawl thei ang.