Kodi mumamvanso kusasangalala kwachilendo m'miyendo yanu mukagona usiku, kapena mukamangopumula, ngati nyerere zikuthamanga, kapena winawake akukukokani mkati? Kodi mulinso ndi chilakolako chosagonjetseka chosuntha miyendo yanu? Mukasuntha mwendo, kodi kusasangalalako kumachepa kwakanthawi, kenako nkuyambanso? Kodi ili ndi vuto lalikulu pa tulo tanu? Ngati ndi choncho, mwina muli ndi vuto la mitsempha lomwe limafala pakati pa anthu ambiri. Timatcha kuti Restless Legs Syndrome , kapena RLS mwachidule.
Iyi si matenda oopsa, koma ikhoza kukhala vuto lalikulu pamoyo. Ikhoza kukhala vuto, makamaka kugona tulo tabwino usiku. Madokotala sanathe kupeza chomwe chimayambitsa izi, ndipo palibe mankhwala ake. Koma chabwino ndichakuti, pali zinthu zina zomwe zimawonjezera kapena kuyambitsa zizindikirozi. Ngati tidziwa bwino zomwe zili mu matendawa ndikuzipewa momwe tingathere, titha kuwongolera kusasangalala kumeneku kwambiri.
Zomwe Zimayambitsa Zizindikiro za RLS
Chabwino, tiyeni tiwone zomwe zingapangitse kuti RLS iipireipire. Zinthu izi sizikhudza aliyense mofanana. Mwina muli ndi chimodzi kapena ziwiri zokha mwa zinthuzi. Choncho dziwani izi ndipo fufuzani kuti muwone ngati zinthuzi zikukhudza moyo wanu.
| Zinthu zomwe zimayambitsa zizindikiro za matendawa | Zimene mungachite |
|---|---|
| Mankhwala ena | Mankhwala ena omwe mumamwa, monga antihistamines, mankhwala oletsa nseru, mankhwala ena oletsa kuvutika maganizo, ndi mankhwala ena othamanga kwambiri kwa magazi (beta blockers), angapangitse vutoli kukhala loipa kwambiri. Ngati mukuona kuti mukuvutika kwambiri mutayamba kumwa mankhwala, lankhulani ndi dokotala wanu nthawi yomweyo. Musasiye kumwa mankhwala anu popanda upangiri wa dokotala. |
| Kukhalabe pamalo omwewo | Zizindikirozi zimatha kuchitika mukakhala pamalo omwewo kwa nthawi yayitali, monga paulendo wautali wa basi, paulendo wa sitima, kuonera kanema mu malo owonetsera mafilimu, kapena mwendo wanu ukakhala mu pulasitiki. Pumulani nthawi iliyonse ikatheka, yendani pang'ono, ndikutambasula miyendo yanu. |
| Kusowa tulo | Kugona mochedwa kuposa masiku onse komanso kudzuka m'mawa kwambiri kungapangitse kuti zizindikiro za RLS ziwonjezeke. Choncho, khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse. Kugona bwino usiku ndiye mankhwala abwino kwambiri pa izi. |
| Mowa | Ngati mukuona kuti kumwa mowa kumakupangitsani kumva kupweteka kwambiri, yesetsani kupewa kumwa mowa. Pewani kumwa mowa makamaka nthawi yogona isanafike. |
| Kafeini | Chepetsani kuchuluka kwa khofi, zakumwa za cola, ndi tiyi zomwe mumamwa, makamaka masana ndi madzulo. Chokoleti, zakumwa zina zopatsa mphamvu, komanso mankhwala ozizira zimatha kukhala ndi caffeine. Choncho werengani chizindikirocho mukamagula china chake kusitolo. |
| Kusuta | Ngati mukuona kuti kusuta fodya kukuwonjezera zizindikiro za RLS, kuyesa kusiya n’kwabwino kwambiri pa thanzi lanu lonse. |
Mpumulo ku kusintha kwa moyo
Kumwamankhwala , kusamala zizolowezi zathu, komanso kusamalira mbali zina za moyo wathu watsiku ndi tsiku kungathandizenso kwambiri kuthetsa vutoli.
Kachitidwe koyenera ka masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi pafupipafupi komanso pang'ono kungathandize kuchepetsa zizindikiro zanu. Mwachitsanzo, kuyenda pang'ono musanagone kapena kutambasula thupi pang'ono ndi lingaliro labwino.
Koma kumbukirani izi: Kuchita masewera olimbitsa thupi mpaka mutatopa kwambiri komanso kutuluka thukuta nthawi zina kungapangitse kuti zizindikirozo ziwonjezeke.Choncho, ndikofunikira kusankha njira yochitira masewera olimbitsa thupi yofatsa yomwe ikugwirizana ndi thupi lanu.
Kusamalira kupsinjika maganizo
Tikudziwa kuti kupsinjika maganizo ndi chinthu chomwe chimayambitsa matenda ambiri. RLS si yosiyana ndi imeneyi. Mutha kupeza kuti miyendo yanu imakhala yosasangalatsa masiku omwe muli ndi nkhawa. Choncho pezani njira zopumulira.
- Pumirani mpweya wozama, gwirani kwa kanthawi, kenako tulutsani mpweya pang'onopang'ono.
- Yesetsani kusinkhasinkha.
- Yesani kuchita masewera olimbitsa thupi monga yoga kapena tai chi.
Kutentha, zovala ndi chakudya
- Kutentha: Anthu ena amamva zizindikiro za matendawa kutentha komanso chinyezi. Ena amamva kutentha kwambiri. Choncho pewani kutentha kwambiri. Mukasamva bwino, kusamba kotentha, kunyowetsa mapazi anu m'madzi ozizira, kapena kugwiritsa ntchito paketi ya ayezi kapena thumba la madzi otentha kungathandize kwakanthawi.
- Zovala: Nsalu zina ndi zovala zolimba zingapangitse kuti zikhale zovuta. Yesani kuvala zovala zomasuka komanso zomasuka, monga thonje, makamaka mukagona. Mungazindikire kusiyana.
- Shuga woyengedwa: Anthu ena amanena kuti shuga womwe umapezeka muzakudya zokonzedwa monga soda, makeke, ndi makeke ukhoza kukulitsa zizindikiro za RLS. Yesani kuchepetsa kudya zakudya zokhala ndi shuga. Izi zingakuthandizeni.
Kodi muyenera kupita kwa dokotala liti?
Ngati, ngakhale mutayesa zinthuzi, kupweteka kwa miyendo yanu kukupitirirabe kukulirakulira ndipo kukukhudza kwambiri zochita zanu za tsiku ndi tsiku, makamaka kugona kwanu, muyenera kuonana ndi dokotala wanu. Nthawi zina, RLS ingayambitsidwe ndi matenda ena, monga kusowa kwa chitsulo. Dokotala akhoza kuyesa izi ndipo, ngati pakufunika, apereke chithandizo choyenera.
Kumbukirani, izi si zomwe mumaganizapo. Ili ndi vuto lenileni la thanzi lomwe lingafunike chithandizo. Choncho musazengereze kupempha thandizo.
Uthenga Wopita Nawo Kunyumba
- Matenda a Miyendo Yosakhazikika (RLS) ndi matenda amitsempha omwe amadziwika ndi kusasangalala m'miyendo komanso chilakolako champhamvu chofuna kusuntha miyendo mosalekeza.
- Ngakhale kuti chifukwa chenicheni sichikudziwika, kuzindikira ndi kupewa zomwe zimayambitsa matendawa kungathandize kwambiri.
- Mankhwala ena omwe mumamwa, kusagona mokwanira, kumwa mowa, kusuta fodya, caffeine, kupsinjika maganizo, ndi zakudya zina zingakulitse vutoli.
- Ngati mukuganiza kuti vutoli likukulirakulira chifukwa cha mankhwala omwe mudapatsidwa, musasiye kumwa popanda upangiri wa dokotala. Lankhulani ndi dokotala wanu nthawi yomweyo.
- Kusintha moyo monga kuchita masewera olimbitsa thupi pang'ono, kugona bwino, komanso kuchepetsa nkhawa kungathandize kuchepetsa zizindikiro.
- Ngati kusapeza bwino kumeneku kukusokonezani moyo wanu, musazengereze kupita kwa dokotala kuti akupatseni upangiri.
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