Kei te pā mai tēnei momo āhua ina haere koe ki te moenga i te pō kia pai ai te moe? Kei te pēhia koe e te āhua kei te kukume tetahi mea i a koe i tētahi ara rerekē, me te mea kei te ngokingoki tetahi ki runga i a koe, kei te pēhia rānei koe e te hiahia nui ki te neke i ō waewae? Koinei te mea e kīia nei ko te Restless Legs Syndrome (RLS). He wheako tino whakarihariha tēnei, inā koa ka haere koe ki te moenga i te pō, ā, ka taea te whakararuraru nui i tō moe.
Kāore anō kia kitea he rongoā mō tēnei mate. Kaua e manukanuka. He maha ngā huarahi hei whakaora i ēnei tohumate me te kore e whakamahi rongoā, me te kore hoki e whakarerekē i tō āhua noho. Koinā te mea e kōrerohia ana i tēnei rā.
Me whakawhanake tātou i tētahi tikanga moe pai?
Ki te whakararuraruhia tō āhua moe, ka kino haere pea ngā tohumate o te RLS. Nō reira, he mea tino nui kia whakatūria he tikanga moe pai .
Whakaarohia, he aha te mea ka tupu mēnā ka mātaki koe i te pouaka whakaata tae noa ki te pō roa i ētahi rā, kātahi ka noho ara ake i te pō katoa i runga i tō waea tae noa ki te ata i te aonga ake, ā, ka rerekē tō wā moe? Ka tino pōrearea tō karaka tinana. Kāore tēnei i te pai mō te tangata whai RLS .
Ko te mea pai rawa atu ka taea e koe ko te haere ki te moe me te ara ake i te wā kotahi i ia rā. Kaua e hanga i tētahi huringa mō te mutunga wiki anake. Tērā pea he uaua i te tīmatanga, engari i muri i tētahi wā ka taunga tō tinana ki tēnā.
Me whakarite kia pai tō rūma moe mō te moe.
- Me mea kia matao, kia pōuri, kia whakamarie hoki te rūma.
- He pai ake te waiho i ngā mea pēnei i te pouaka whakaata, te rorohiko, me te waea pūkoro kia kore e uru ki roto i te rūma moe. Ka whakaitihia e te mārama kikorangi o ēnei mea te hanga o te melatonin , he homoni e āwhina ana i a koe ki te moe.
- Whakamātauria te mahi i tētahi mea hei whakangā, pērā i te pānui pukapuka, i te hawhe haora i mua i te moe.
He iti te rino i roto i a koe? (Rino)
Ko tētahi tino take o te RLS ko te iti o te rino i roto i te tinana. He mea nui te rino mō te mahi a te dopamine, he matū (neurotransmitter) e kawe ana i ētahi karere io ki roto i te roro. Ina iti te rino, ka taea te whakararuraru i te mahi a tēnei pūnaha dopamine, ka puta ai ngā tohu RLS.
Engari, ehara tēnei i te kī me haere koe ki te whare rongoā ki te hoko pire rino . He mea morearea pea tēnei.
Kia maumahara, i mua i te tīmatanga o tētahi o ēnei mea, inā koa i mua i te whakamahi i ngā huaora, me kōrero koe ki tō tākuta.
Tērā pea ka tonoa e tō tākuta he whakamātautau toto e kīia nei ko te 'Serum Ferritin' hei tirotiro i ō taumata rino. Mā tēnei ka hoatu he pikitia tika mō ngā toa rino o tō tinana. Mēnā ka whakaūtia he iti ō taumata rino, me tango e koe ngā tāpiringa rino e ai ki te whakahau a tō tākuta.
Me titiro tātou ki ētahi atu huaora me ngā kohuke
Haunga te rino, e kī ana ētahi rangahau ka taea hoki e te korenga o ētahi atu matūkai te whakanui ake i ngā tohumate RLS. Heoi, kāore tonu he taunakitanga pūtaiao pakari mō tēnei. Heoi, kua kitea e ētahi tāngata he whakaoranga mai i ēnei mea.
- Waikawa Folic: He pai pea tēnei mō ētahi tāngata e pāngia ana e te RLS i te wā e hapu ana.
- Konupora: He kohuke te konupora hei āwhina i te whakangāwari i ngā uaua. Kua kitea e ētahi tāngata mā te tango i te konupora i mua i te moenga ka whakaiti i te mamae o ngā waewae.
- Huaora B12 : He mea nui tēnei huaora mō te mahi hauora o te pūnaha io.
Engari ka kī anō ahau, kaua e tīmata i tētahi o ēnei me te kore kōrero ki tō tākuta. Mēnā ka tangohia noatia ēnei mea, ka pā mai pea ētahi atu raruraru hauora.
Ngā huringa āhua noho me ngā mea ka taea e koe te mahi i te kāinga
I mua i te whakamahi i te rongoā, he maha ngā mea ngāwari ka taea e tātou te whakamātau i te kāinga. Tērā pea ka whai hua tētahi, ētahi rānei o ēnei māu.
| Tikanga maimoatanga | He māmā noa iho te mea e tika ana kia mahia e koe. |
|---|---|
| Huringa pāmahana | Kaukau i mua i te moe. Mūkūhia ō waewae ki roto i tētahi peihana wai mahana mō te 15 meneti pea. Ka kitea e ētahi he whakamarie i te wai wera, ko ētahi ka kitea he whakamarie mā te pani i tētahi kete hukapapa ki ō rātou waewae. Whakamātauria kia kite ai koe he aha te mea e pai ana mōu. |
| Mirimiri waewae | Mā te mirimiri auau i ngā uaua o ō waewae, inā koa ngā uaua o te kōpū waewae, ka āwhina i te whakaiti i te mamae me te kore whakamarie. Whakamātauria tēnei i mua i te moe i te pō. Tērā pea ka kitea e koe he pai ake te moe i te pō. |
| Te whakakori tinana tika | Mā te whakakori tinana ngawari, auau hoki i te roanga o te rā ka āwhina i te whakaiti i ngā tohumate o te RLS. He pai ngā mahi pēnei i te hikoi, te yoga, me te totoro. Engari kia maumahara, kaua e nui rawa te mahi, kaua hoki e tino kaha rawa te mahi. Mā te mahi pēnā ka kino ake ō tohumate. |
| Te whakaiti i te ahotea | He hoa pai te ahotea mō te RLS. Ina piki ake te ahotea, ka kino haere ngā tohumate o te RLS. Nō reira, kimihia he huarahi hei whakamarie i a koe anō. Whakamātauria ngā mea pēnei i te manawa hōhonu, te whakaaroaro, me te yoga. |
Me ako tātou mō ētahi atu tikanga maimoatanga.
Haunga ngā mea o runga ake nei, he maha atu anō ngā maimoatanga ka taea e koe te kōrero ki tō tākuta.
- Te Whakaoho Hiko: Tērā ētahi taputapu e tuku ana i ngā ru tino ngawari, i ngā nekehanga hiko rānei ki ngā waewae me ngā waewae. E kī ana ētahi ka whakaoho tēnei i ngā io, ā, ka whakaora i ngā tohumate RLS.
- Te wero ngira: Kāore he taunakitanga pūtaiao pakari e whakaatu ana ko tēnei maimoatanga, arā, ko te wero ngira tino angiangi ki ngā pūwāhi motuhake o te tinana, ka whakaora i te RLS. Heoi, kua whakamātauhia e ētahi tāngata tēnei tikanga, ā, kua kitea kua pai ake ō rātou tohu.
I mua i te whakamātau i tētahi o ēnei mea, he mea whakaaro nui kia pātai atu ki te tākuta mēnā he tika ēnei mō tō āhua, ā, mēnā he haumaru hoki.
Karere Tangohia ki te Kāinga
- Ehara te Restless Legs Syndrome (RLS) i te mea i whakaarohia noa iho e koe, he mate hauora tūturu. Nō reira kaua e whakama.
- I mua i te tīmatanga o te rongoā, mā ngā mahi māmā pēnei i te whakatakoto tikanga moe pai, te whakakori tinana māmā, te mirimiri, me te whakaiti i te ahotea ka nui te pānga.
- Kaua rawa e tango i te rino, i ētahi atu huaora rānei me te kore he tohutohu hauora.
- Ki te pā mai ēnei tohu ki a koe, ko te mea tuatahi me mahi ko te toro atu ki tētahi tākuta whai tohu, te tirotiro mō ētahi atu take, me te matapaki i tētahi mahere maimoatanga e tika ana māu.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero