Kua pāngia koe e tētahi kare ā-roto rerekē, kāore e pai, kāore rānei e taea te whakahaere i ō waewae ina haere koe ki te moe i te pō, ina mātakitaki pouaka whakaata rānei, ina noho noa rānei i runga i tētahi tūru? He maha ngā tāngata e uaua ana ki te whakaahua i tēnei kare ā-roto. E kī ana ētahi he rite ki te mea kei te rere tetahi mea i roto i ō waewae, e kī ana ētahi he rite ki te mura i roto i ō waewae, ā, e kī ana ētahi he rite ki te pāngia e te hiko. Heoi, hei whakakore i tēnei kare ā-roto, me neke ō waewae. Koinei te mea e kiia nei e tātou i roto i te rongoā ko te Restless Legs Syndrome , ko te RLS rānei hei whakarapopototanga. Ehara tēnei i te kare ā-roto ngenge noa iho i ō waewae, he āhuatanga tēnei ka taea te whakararuraru i tō moe me tō oranga o ia rā. Engari ko te rongo pai, he maha ngā mea ka taea e tātou te mahi hei whakahaere i tēnei.
He aha i puta ai tēnei āhuatanga e kiia nei ko te RLS?
Ahakoa kāore anō kia kitea he take kotahi, he maha ngā āhuatanga kua tautuhia hei take mō te RLS. I roto i ngā kupu māmā noa iho, e whakaponohia ana nā te kore taurite o ētahi matū i roto i tō tātou pūnaha io, inā koa i roto i te roro, pērā i te matū e kiia nei ko te dopamine .
Hei tāpiritanga, he maha atu anō ngā mea ka taea te whakanui ake, te whakaputa rānei i ngā tohumate RLS:
- Ira Tuku Iho: Mena kei te pāngia tetahi o tō whānau e te RLS , he nui ake te tūponotanga ka pāngia koe e taua mate.
- Te Kore o te Rino: Ko te iti o te rino i roto i te tinana te tino take me te tino take o te RLS.
- Te Hapūtanga: Tērā pea ka pāngia ētahi wāhine hapū e te RLS, inā koa i ngā marama kua taha ake nei. Heoi, ka memeha haere i muri i te whānautanga o te pēpi.
- Ētahi atu āhuatanga hauora: Ka taea hoki te hono atu i te RLS ki ngā āhuatanga pēnei i te ngoikore o te whatukuhu, te mate huka, me te neuropathy peripheral .
- Ētahi rongoā: Ka taea e ētahi rongoā mō ngā mate pāwera, te pouri, me te whakapairuaki te whakanui ake i ngā tohu RLS.
Kia whakarerekē tātou i tō tātou āhua noho, kia whakakorea atu ai tēnei raruraru!
I mua i te tahuritanga ki ngā rongoā hei whakahaere i te RLS, mā ngā panonitanga iti ki te āhua noho me ngā tikanga o ia rā ka nui te whakaora. Me titiro tātou ki ērā.
Kai, inu me te whakakori tinana
Ka pā tika te kai e kainga ana e koe me te whakakori tinana e hoatu ana e koe ki tō tinana ki te RLS.
Kia maumahara, karohia ēnei mea i mua i te moe i te pō, i ētahi haora. He mea whakaohooho te kawheine, te nikotīni, me te waipiro e whakaohooho ana i te pūnaha io. Ka taea e ēnei te whakararu i ngā tohumate RLS. Kei roto i te kawhe, te tī, te tiakarete, me ētahi inu ngohengohe te kawheine.
| Mahi | He aha te hiranga me ētahi atu kōrero |
|---|---|
| Whakakorikori tinana i ia rā. | He pai te mahi i ngā mahi whakakori tinana ngāwari i ia rā, pērā i te hikoi, te kaukau, te yoga rānei. Engari kia maumahara, kaua e mahi i ngā mahi whakakori tinana taumaha i te wā e tata rawa ana ki te wā moe. Ka kino ake pea ngā tohu. |
| Te totoro | Me mahi ngā mahi totoro uaua o ngā waewae (ina koa ko ngā kōpū waewae me ngā huha) i tō ara ake i te ata, ā, i mua i tō haerenga ki te moe i te pō. Mā tēnei ka whakaiti i te pēhanga o ngā uaua. |
| Mirimiri waewae | Mā te mirimiri mārie i ō waewae i mua i te haere ki te moenga ka pai ake te rere o te toto, ka whakangāwari i ō uaua, ā, ka tino whakamarie. |
| Te kohua i roto i te wai wera | I mua i te haerenga ki te moenga, rumakina ō waewae ki roto i tētahi peihana wai māhana mō te 15-20 meneti. He tino āwhina anō hoki te kaukau i te wai wera. Mā tēnei ka whakangāwari i ngā uaua, ka whakaiti hoki i te mamae. |
| Āta karohia ngā kai taumaha. | Kaua e kai i te kai nui i te wā e tata ana ki te wā moe. Ka uaua ake te nakunaku e te tinana i te kai taumaha, ka whakararuraru i tō moe, ka whakanui ake hoki i ngā tohumate RLS. |
Me pēhea te whakarite i te ara mō te moe pai i te pō
Nā te mea he pānga tika tō te RLS ki te moe, he mea tino nui kia whakawhanakehia ngā tikanga moe pai. Ka kiia tēnei ko te akuaku moe .
- He wā moe ōrite: Ngāna kia haere ki te moenga, kia ara ake hoki i te wā kotahi i ia rā, i ngā wā katoa e taea ana. Kia mau tonu tēnei tikanga ahakoa i ngā wiki mutunga. Mā tēnei ka āwhina i tō karaka tinana kia mahi tika.
- Poroporoaki ki te moe: Mā te moe i te awatea ka uaua ake te moe i te pō. Ki te mea me moe rawa koe, kaua e moe mō te neke atu i te 20-30 meneti i te tīmatanga o te ahiahi.
- Whakamahia tō moenga mō te moe me te moe ā-ira anake: Kati te mātakitaki pouaka whakaata, te mahi, me te kai i te moenga. Me mōhio tō roro he wāhi moe te moenga.
- Kaua e manukanuka ki te haere ki te moenga: Kaua e whakamahia tō wā moe ki te whakaaro ki ngā raruraru me ngā āwangawanga o te rā. Tata ki te haora i mua i te haerenga ki te moenga, tuhia ō raruraru me ngā mahi me mahi e koe āpōpō ki roto i tētahi pukatuhi. Mā tēnei ka āwhina i a koe ki te whakangā. He tino āwhina hoki te mahi i ngā mahi pēnei i te whakakorikori manawa hōhonu .
Āhea koe me tino kite i te tākuta?
Ki te kore ēnei rongoā kāinga e āwhina i a koe, ki te mea rānei he pānga nui tō te RLS ki tō oranga, me toro atu koe ki tō tākuta whānau .
1. Kōrerohia ō rongoā: Mena kei te tango rongoā koe (me ngā rongoā kore-tohutohu) mō ētahi atu mate, kōrero ki tō tākuta mō ēnei. Tērā pea kei te kino ake ngā tohumate o te RLS i tētahi rongoā e tangohia ana e koe. Kaua rawa e mutu te tango rongoā, kaua hoki e whakarerekē i te horopeta me te kore e pātai tuatahi ki tō tākuta.
2. Whakamātauria he toto: Ka whakahau tō tākuta kia whakamātauria he toto. Ka tirohia te nuinga o ngā taumata rino me te mahi a ō whatukuhu . Ko te korenga o te rino tētahi tino take o te RLS, ā, ka taea te rongoā. I ētahi wā, ka taea e te tango pire rino te whakakore katoa i ēnei tohu.
3. Ētahi atu maimoatanga: Ki te kore tetahi o ēnei e mahi, he rongoā kei reira mō te RLS. Ka taea e tō tākuta te āwhina i a koe ki te whakatau i te maimoatanga pai rawa atu mō ō tohumate.
Ehara te RLS i te mea motuhake ki a koe. He mate tēnei e pāngia ana e te tini tāngata, ā, ka taea te rongoā. Nō reira kaua e whakama, kaua hoki e mataku, me rapu tohutohu hauora mēnā e tika ana.
Karere Tangohia ki te Kāinga
- Ko te Restless Legs Syndrome (RLS) he mate hauora tūturu e whakararuraru ana i te moe o ngā waewae.
- Mā ngā whakarerekētanga ngāwari o te noho, pērā i te karo i te kawheine me te waipiro, te whakakori tinana, te mirimiri i ō waewae, me te tuku i a rātou ki te wai wera, ka tino whakaora i a koe.
- He mea tino nui te whakatū i ngā tikanga moe pai, pērā i te haere ki te moenga me te oho ake i te wā kotahi i ia rā.
- Ki te kore ēnei tohutohu e āwhina, me toro atu ki tō tākuta. He mea nui kia tirohia mēnā he take huna, pērā i te korenga o te rino.
- Kaua e mutu te tango i ngā rongoā kua tangohia e koe, me te kore he tohutohu hauora.
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