Ina haere koe ki te moenga i te pō, ā, ka ngana koe ki te moe pai, kua pāngia koe e te ngoikore rerekē o ō waewae, te kore okiokinga e puta mai ana i roto, me te whakaaro e hiahia ana koe ki te neke noa i a rātou? Ahakoa te nui o tō ngana ki te noho puku, ka nekeneke noa iho ō waewae, ā, kāore e tukua? Koinei te mea e kiia nei e mātou ko te Restless Legs Syndrome (RLS). He maha ngā tāngata e ngaro ana te moe nā tēnei āhuatanga, ā, ka tino ngenge, ka tino ngenge i te aonga ake.
"He maha ngā tāngata whai RLS e moe pōturi ana. He uaua ki a rātou te moe, ā, he maha ngā wā ka ara ake rātou nā te mea kei te wiriwiri ō rātou waewae," te kī a ngā tākuta roro. Engari ko te rongo pai, mō te tini o te tangata, ka taea te whakahaere i tēnei mate mā te whakamahi i ngā maimoatanga tino māmā me ngā huringa iti o te noho. Mena koinā, ka taea hoki e koe te moe pai i te pō. Kia kite tātou he aha tāu e taea ai?
He aha rawa te RLS?
Ki te whakarapopoto, ko te Restless Legs Syndrome (RLS) he mate e pā ana ki te pūnaha io. Ko tōna āhua he kare ā-roto e kore e taea te whakaneke i ō waewae (me ō ringa hoki i ētahi wā). He uaua ki te whakaahua i te kare ā-roto. Ki ētahi, he rite ki te mea kei te rere tetahi mea i roto i ō rātou waewae, he rite ki te ngau, he rite rānei ki te kare ā-roto e tōia ana. Ko te mea nui, ina nekehia ō waewae, ka memeha te mamae mō te wā poto.
Ka puta tēnei mamae i te nuinga o te wā i a koe e okioki ana. Arā, i a koe e ngana ana ki te moe i te pō, e noho ana koe e mātaki ana i te pouaka whakaata, e taraiwa ana rānei mō te wā roa. Koinei te take he arai nui ki te moe pai i te pō. Ina kore e taea e koe te moe pai i te pō, ka tino ngenge koe i te aonga ake, ā, kāore e taea e koe te mahi i tetahi mea tika.
Whakamātauria ēnei mea i mua i te moenga.
Ka nui te rerekētanga o ngā mahi e mahia ana e koe i mua i te moe, ā, ka pai ake te kounga o tō moe.
Mahihia ētahi mahi whakakori tinana māmā.
Mā te whakakori tinana māmā i te ahiahi, i mua rānei i te tina ka āwhina i te whakaiti i ngā tohumate o te RLS. Engari kia maumahara, ehara i te mea pai te whakakori tinana kaha i mua tonu i te moe. Ka taea e ia te whakakino ake i ngā tohumate. He huarahi pai te hikoi poto, te māra rānei i te ahiahi hei mahi i tēnei.
Kaukau i te kaukau wera.
Ka kitea e ētahi he tino whakamarie i te kaukau wera, i te tuku rānei i ō rātou waewae ki roto i te peihana wai mahana. Ka whakangāwari te wera i ngā uaua o ngā waewae, ka pai ake te rere o te toto. Ka taea e tēnei te whakaiti i te mamae, ā, ka āwhina i a koe kia hoki ki te moe.
Ka tangohia e koe tō rongoā i te wā tika?
Mena kei te tango rongoā koe mō te RLS, he mea tino nui te wā e tango ai i taua rongoā.
He hapa nui tēnei e mahia ana e te tini tāngata, arā, ko te tango rongoā i muri i te tīmatanga o ngā tohu, i mua rānei i te haerenga ki te moe. Kaua e pena. Kōrero ki tō tākuta , ā, me whakamātau ki te tango i tō rongoā i mua tata atu i te tīmatanga o ō tohu.
Mehemea ka pāngia koe e te mamae o ō waewae i muri i te tina. Nō reira, me tango wawe atu tō rongoā. Me whakatau e koe te wā e pai ana mōu.
Ā, tētahi atu mea tino nui. Kaua e kōrero noa ki tō tākuta mō ngā rongoā e tangohia ana e koe mō te RLS, engari me kōrero anō hoki mō ētahi atu rongoā, huaora, tae atu ki ngā rongoā tuku iho e tangohia ana e koe. Nā te mea ka taea e ētahi rongoā te whakararu i ngā tohumate o te RLS.
I ētahi wā ka roa te wā ki te kimi i te rongoā tika māu. He rerekē te urupare a te katoa ki te rongoā. Ka pai ake te ahua o ētahi tāngata i te horopeta tuatahi. Mō ētahi atu, kāore pea te rongoā e whakamahia ana e rātou e mahi pai ana i roto i te wā. Tērā pea ka tohua e tō tākuta tētahi atu rongoā. Koia te mea nui kia noho whakapā atu koe ki tō tākuta.
Me noho matara atu rānei tātou i ēnei kai me ēnei inu mō tētahi wā?
Kua kitea ētahi kai me ētahi inu ka whakararu i ngā tohumate o te RLS. He pai ake te karo i ēnei i ngā wā katoa e taea ana.
| Ngā mea hei karo | He aha koe me karo ai i ēnei? |
|---|---|
| Kawheine (Kāwhe, tī, tiakarete, ētahi inu ngohengohe) | He mea whakaoho te kawheine ka kino ake ngā tohumate o te RLS. He pai ake te karo i tēnei, inā koa i te pō. |
| Waipiro | Ka whakararuraru te waipiro i ngā tauira moe, ā, ka kino noa atu te āhua mō te tangata whai RLS. |
| Nikotīni (hikareti, tupeka) | Ko te nikotīni tētahi atu whakaohooho kaha. Ka whakararuraru i te moe, ā, ka whakanui ake i ngā tohumate RLS. |
| Tīhi Kua Pakeketia | E kī ana ētahi rangahau he matū e kīia nei ko te tyramine, e kitea ana i roto i te tiihi kua pakeke, ka whakapiki ake i ngā tohumate RLS i roto i ētahi tāngata. Ahakoa kāore pea tēnei e kitea whānuitia ana e te katoa, he mea pai kia mōhio ki tēnei. |
He rautaki pai anō hoki te whakararuraru.
He maha ngā wā, ka iti ake te kaha o ngā tohumate o te RLS ina arotahi tō hinengaro ki tētahi atu mea. Whakaarohia kei te pānui pukapuka koe, kei te mahi rānei i tētahi mea e tino hiahia ana koe. Kātahi ka aro atu tō hinengaro ki te mahi, ehara i ō waewae.
Ki te kore e taea e koe te moe i te pō, kaua e hurihuri noa i runga i te moenga, he pai ake te ara ake i te moenga, te haere ki tētahi atu rūma, me te mahi i tētahi mea hei whakamarie i tō hinengaro. Tērā pea ko te pānui pukapuka, te whakarongo ki ngā waiata whakamarie, te mahi rānei i tētahi mea hei pupuri i tō hinengaro kia arotahi . Ki te hiamoe anō koe i muri i tētahi wā, hoki atu ki te moenga.
Mā ēnei huringa āhua noho me te maimoatanga tika mai i tō tākuta, ka taea e koe te whakaiti i te whakararuraru i tō moe i puta mai i te RLS. He maha ngā tāngata e pāngia ana e ngā tohumate e rua noa ngā rā i te wiki, ā, he iti ake anō hoki tēnā i mua. Nō reira kaua e manukanuka, ka taea hoki e koe te wikitoria i tēnei mate.
Karere Tangohia ki te Kāinga
- Ko te Restless Legs Syndrome (RLS) he āhuatanga e pā ana ki te pūnaha io , ehara i te mea e whakaaro noa ana koe.
- Mā te whakakori tinana māmā me te kaukau wera i ētahi haora i mua i te moe ka whakaora i te mamae.
- Kōrero ki tō tākuta, ka tīmata ki te tango i tō rongoā RLS i mua i te tīmatanga o ō tohu. Me kōrero hoki ki tō tākuta mō ngā rongoā katoa e tangohia ana e koe.
- Āta karohia te kawheine, te waipiro, me te nikotīni, nā te mea ka kino ake ngā tohu.
- Ki te kore e taea e koe te moe i te pō, ā, ka mamae ō waewae, whakatika atu i te moenga ka mahi i tētahi mea hei whakararuraru i a koe.
- Kaua e whakama ki tēnei āhuatanga, kaua hoki e mamae ko koe anake. Me toro atu ki te tākuta, me te rapu tohutohu.
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