Kāore he whakaoranga mō ō waewae? 8 ngā tohutohu māmā hei whakahaere i te Restless Legs Syndrome (RLS)

Kei te rongo koe i tētahi āhua rerekē, kāore e taea te whakamārama i roto i ō waewae ina tata koe ki te moe i te pō, i te wā rānei kua roa koe e noho puku ana? Me te mea kei te ngokingoki ngā kutukutu i roto i ō waewae, kei te oho rānei tētahi i roto i a koe, ā, me te mea me neke ō waewae? Kātahi pea kei a koe te Restless Legs Syndrome , te RLS rānei, he mate noa engari he āhua whakarihariha e pāngia ana e te tini o te tangata. Ehara i te mate e morearea ana ki te ora, engari ka pā nui ki tō oranga. Engari ko te rongo pai ka taea e koe te whakahaere i tēnei mate ki te whānuitanga nui mā te hanga i ngā huringa iti ki tō āhua noho o ia rā.

He aha rawa te RLS?

I te whakarapopototanga, he mate e pā ana ki te pūnaha io te RLS. Ko tōna āhua he hiahia nui ki te neke i ngā waewae i a koe e okioki ana, inā koa i te ahiahi, i te pō rānei. E whakaahua ana ētahi i tēnei mamae he kikiki, he mura, he tōia, he mura rānei. Whakaarohia kei te mātaki koe i tētahi kiriata i roto i tētahi whare pikitia. I muri i te hawhe haora, ka tīmata ō waewae ki te kanikani, ā, ka rite koe ki te kore e taea e koe te noho marino. Ki te haere rānei koe ki te moenga i te pō ki te moe, ka ngaro rawa tō moe nā te mea he mamae tēnei i ō waewae. Koinei te āhua o te RLS.

Āe, kia titiro tātou ki ngā mea ngāwari ka taea e tātou te mahi hei whakahaere i tēnei āhuatanga whakarihariha.

8 ngā āhuatanga me tāpiri atu e koe ki tōu oranga

Ki te whakauru koe i ēnei tikanga ki roto i tōu ao, ka taea hoki e koe te whakatutuki i te whakaoranga nui mai i ngā tohumate RLS.

1. Whakamahia te wera me te mātao

Mā te kaukau mahana i mua i te moe ka āwhina i te whakangāwari i ngā uaua o ō waewae, me te whakaiti i ngā tohumate RLS. Ka taea hoki e koe te pani i tētahi pounamu wai wera, wai matao rānei ki ō waewae ina kore koe e pai ki te noho. Ka taea e tēnei rerekētanga pāmahana te whakarerekē i te huarahi e tukatuka ai tō roro i ngā kare ā-roto, ka āwhina hoki ki te pehi i te kare ā-roto e raru ana. Arā, ka taea e ia te whakararuraru i a koe.

2. Nekehia, mirimirihia kia pai

Ko te noho tonu te mea tino uaua mō te tangata whai RLS. Nō reira, ko te otinga pai ko te whakatika me te hikoi haere i te wā tonu ka pāngia koe e te kore whakamarie.

• Me mahi ētahi mahi totoro i mua i te moe. Tērā pea me totoro te waewae mā te neke i ō pona waewae ki runga, ki raro, me te mea kei te hurihuri koe i ō waewae.
• Ki te mea kei te haere koe ki tētahi wāhi pēnei i te pahi, i te whare pikitia rānei, whiriwhiria he nohoanga e tata ana ki te taha o te ara. Pērā ai, ka māmā ake te ara ake me te neke haere i ngā wā katoa e hiahia ana koe.
• He tino pai hoki te mirimiri waewae. Mā tēnei ka ārai i te ngau kino, ā, ka whakaiti i te mamae.

3. Kōrero ki tō tākuta mō ngā rongoā e tangohia ana e koe (he mea tino nui tēnei!)

Kōrerotia ki tō tākuta ngā rongoā katoa e tangohia ana e koe, tae atu ki ngā rongoā kore-tohu, kaua ko ngā rongoā whakahaunga anake. Ka taea e ētahi rongoā te whakakino ake i ngā tohumate o te RLS.

Kaua e manukanuka, he huarahi kē atu anō hei whakakapi i ēnei katoa. Ka tohua e tō tākuta tētahi atu rongoā e tika ana māu, ā, e kore e pā ki tō RLS. Kaua rawa e tīmata, e mutu rānei te tango rongoā me te kore e kōrero tuatahi ki tō tākuta.

4. Whakakorikori tinana, engari kaua e nui rawa!

Pērā i te katoa, he mea nui te whakakori tinana mō tō hauora. Heoi, ki te pāngia koe e te RLS, me karo koe i te whakarerekē ohorere i tō mahinga whakakori tinana. Hei tauira, mā te whakakori tinana ohorere mō te marathon, te whakamutu ohorere rānei i tō mahinga whakakori tinana o ia rā, ka kino ake ngā tohumate o te RLS. Ko te mea pai mō te hunga whai RLS ko te pupuri i tētahi taumata mahi pumau.

5. Kaua e kai i te kawheine.

Mā te karo i ngā mea pēnei i te kawhe, te tī, te tiakarete, me ngā houra kawheine ka āwhina i a koe ki te whakamarie i tō hinengaro me te moe pai i te pō. Tērā pea kāore e taea e te tangata he RLS kino te whakakore katoa i te kawheine. Heoi , ki te mea he ngawari te mate, he nui te rerekētanga ka puta mai i te whakamutu i te kawheine.

6. Kati te whakamahi i te waipiro.

Ahakoa ka hiamoe koe i te inu waipiro, ka taea e ia te whakaara ake i a koe i waenganui pō. Ina ara ake koe, tera pea ka kino ake ō tohumate RLS i te tikanga. Nō reira he pai ake te karo katoa i te waipiro.

7. Kai i tētahi kai hauora

He mea tino nui te kai taurite, kai totika hoki mō te tangata whai RLS. Ko ētahi o ngā take o te RLS e pā ana ki te korenga o te rino . He mea nui te rino mō te whakaputa i tētahi matū e kiia nei ko te dopamine, e kawe ana i ngā karere io ki roto i te roro. E whakaponohia ana ko ngā panonitanga o ēnei taumata dopamine ka whai wāhi ki te mate.

Nō reira, ki te whakamātauhia te toto e tō tākuta, ā, ka whakaūtia he iti ō taumata rino, ka tūtohu pea rātou kia tangohia he tāpiringa rino. Tērā pea ka āwhina anō hoki ngā tāpiringa konupora.

8. Whakapai ake i ō tikanga moe

Nā te mea he nui te pānga o te RLS ki te moe, he mea nui kia mahia ngā mea katoa kia pai ai te moe. Ka kiia tēnei ko te 'Akuaku Moe' .

• Haere ki te moenga i te wā kotahi i ia rā, ara ake i te wā kotahi.
• Kai i te tina 2-3 hāora i mua i te moe.
• Me whakamātao, me pōuri, me ata noho tō rūma moe.
• Kaua e mātaki pouaka whakaata, kaua hoki e whakamahi i tō waea i mua i te moe. Engari, me mahi i tētahi mea hei whakangāwari i a koe, pērā i te pānui pukapuka.

Mā te whakauru i ēnei tikanga ki roto i tō oranga ka pai ake te kounga o tō moe, ā, ka āwhina i a koe ki te whakahaere i ngā tohumate RLS.