Kodi palibe mpumulo wa miyendo yanu? Malangizo 8 osavuta othana ndi Restless Legs Syndrome (RLS)

Kodi mumamvanso kumva kupweteka kwachilendo komanso kosamveka bwino m'miyendo yanu mukatsala pang'ono kugona usiku, kapena mutakhala chete kwa kanthawi? Zimakhala ngati pali mphutsi zomwe zikukwawa m'miyendo yanu, kapena winawake akukusunthani mkati mwanu, ndipo mumamva ngati muyenera kusuntha miyendo yanu? Ndiye mwina muli ndi Restless Legs Syndrome , kapena RLS mwachidule, vuto lofala koma losasangalatsa lomwe anthu ambiri amakumana nalo. Si vuto lomwe lingawononge moyo wanu, koma likhoza kukhudza kwambiri moyo wanu. Koma nkhani yabwino ndi yakuti mutha kuwongolera vutoli kwambiri mwa kusintha pang'ono moyo wanu watsiku ndi tsiku.

Kodi RLS kwenikweni ndi chiyani?

Mwachidule, RLS ndi matenda okhudzana ndi dongosolo lamanjenje. Amadziwika ndi chilakolako chosatha chosuntha miyendo pamene mukupuma, makamaka madzulo kapena usiku. Ena amati kusasangalala kumeneku ndi kunjenjemera, kutentha, kukoka, kapena kutentha. Tangoganizirani mukuonera kanema mu holo ya cinema. Pambuyo pa theka la ola, miyendo yanu imayamba kuvina ndipo mumamva ngati simungathe kukhala chete. Kapena mukagona usiku kuti mugone, mumataya tulo chifukwa cha kusasangalala kumeneku m'miyendo yanu. Umu ndi momwe RLS imakhalira.

Chabwino, tiyeni tiwone zinthu zosavuta zomwe tingachite tokha kuti tithane ndi vutoli.

Makhalidwe 8 ​​omwe muyenera kuwonjezera pa moyo wanu

Ngati mugwiritsa ntchito zizolowezi zimenezi m'moyo wanu, inunso mudzatha kupeza mpumulo waukulu ku zizindikiro za RLS.

1. Gwiritsani ntchito kutentha ndi kuzizira

Kusamba ndi madzi ofunda musanagone nthawi zambiri kungathandize kumasula minofu ya miyendo yanu ndikuchepetsa zizindikiro za RLS. Muthanso kugwiritsa ntchito botolo la madzi otentha kapena ozizira ku miyendo yanu mukakumva kusasangalala. Kusiyana kwa kutentha kumeneku kungasinthe momwe ubongo wanu umagwirira ntchito, zomwe zingathandize kuletsa kumverera kosokoneza. Mwa kuyankhula kwina, kungakusokonezeni.

2. Sungunulani, pukutani bwino

Kukhala chete ndi chinthu chovuta kwambiri kwa munthu amene ali ndi RLS. Choncho, njira yabwino kwambiri yothetsera vutoli ndi kudzuka ndikuyenda nthawi yomweyo mukangomva kusasangalala.

• Chitani masewera olimbitsa thupi musanagone. Makamaka tambasulani malo a ng'ombe mwa kusuntha akakolo anu mmwamba ndi pansi ngati kuti mukugwedeza mapazi anu.
• Ngati mukupita kwinakwake monga basi kapena holo ya cinema, sankhani mpando wapafupi momwe mungathere. Mwanjira imeneyi, zimakhala zosavuta kuti mudzuke ndikuyenda nthawi iliyonse yomwe mukufuna.
• Kupaka minofu ya mapazi bwino kumathandizanso kwambiri. Izi zimathandiza kuchepetsa kuyabwa kwa mapazi komanso kuchepetsa kusasangalala.

3. Lankhulani ndi dokotala wanu za mankhwala omwe mumamwa (izi ndizofunikira kwambiri!)

Uzani dokotala wanu za mankhwala onse omwe mumamwa, kuphatikizapo mankhwala omwe mumagula musanayambe kumwa mankhwala, osati mankhwala okhawo omwe mumalandira kuchokera kwa dokotala . Mankhwala ena angapangitse kuti zizindikiro za RLS ziwonjezeke kwambiri.

Musadandaule, pali njira zina m'malo mwa zonsezi. Dokotala wanu adzakupatsani mankhwala ena omwe ndi oyenera kwa inu ndipo sangakhudze RLS yanu. Musayambe kapena kusiya kumwa mankhwala popanda kufunsa dokotala wanu kaye.

4. Kuchita masewera olimbitsa thupi, koma osati mopitirira muyeso!

Monga aliyense, kuchita masewera olimbitsa thupi n'kofunika kwambiri pa thanzi lanu. Komabe, ngati muli ndi RLS, muyenera kupewa kusintha mwadzidzidzi zochita zanu zolimbitsa thupi. Mwachitsanzo, kuchita masewera olimbitsa thupi mwadzidzidzi kapena kusiya kuchita masewera olimbitsa thupi mwadzidzidzi kungapangitse kuti zizindikiro za RLS ziipireipire. Chinthu chabwino kwa anthu omwe ali ndi RLS ndikukhala ndi zochita zolimbitsa thupi nthawi zonse.

5. Pewani kumwa caffeine.

Kupewa zinthu monga khofi, tiyi, chokoleti, ndi soda zokhala ndi caffeine kungakuthandizeni kukhazika mtima pansi ndikugona tulo tabwino usiku. Munthu amene ali ndi RLS yayikulu sangathe kuchotsa caffeine kwathunthu. Komabe , ngati vutoli ndi lochepa, kusiya caffeine kungapangitse kusiyana kwakukulu.

6. Siyani kumwa mowa.

Ngakhale kumwa mowa kungakupangitseni kumva tulo, kungakudzutseni pakati pa usiku. Mukadzuka, zizindikiro za RLS zanu zingakhale zoipa kwambiri kuposa masiku onse. Choncho ndi bwino kupewa kumwa mowa konse.

7. Idyani zakudya zopatsa thanzi

Zakudya zopatsa thanzi komanso zopatsa thanzi ndizofunikira kwambiri kwa munthu amene ali ndi RLS. Matenda ena a RLS amagwirizanitsidwa ndi kusowa kwa iron . Iron ndi yofunika kwambiri popanga mankhwala otchedwa dopamine, omwe amanyamula mauthenga a mitsempha muubongo. Amakhulupirira kuti kusintha kwa kuchuluka kwa dopamine kumeneku kumathandizira vutoli.

Choncho, ngati dokotala wanu akuyezani magazi anu ndipo atsimikiza kuti muli ndi chitsulo chochepa, angakulangizeni kuti mutenge mankhwala owonjezera achitsulo. Mankhwala owonjezera a magnesium angathandizenso.

8. Konzani chizolowezi chanu chogona

Popeza RLS imakhudza kwambiri tulo, ndikofunikira kuchita zonse zomwe mungathe kuti mugone bwino. Timatcha izi kuti 'Ukhondo wa Kugona' .

• Gonani nthawi yomweyo tsiku lililonse, dzukani nthawi yomweyo.
• Idyani chakudya chamadzulo maola 2-3 musanagone.
• Pangani chipinda chanu chogona kukhala chozizira, chamdima, komanso chopanda phokoso .
• Pewani kuonera TV kapena kugwiritsa ntchito foni yanu musanagone. M'malo mwake, chitani zinthu zopumulitsa monga kuwerenga buku.

Kupanga zizolowezi zimenezi kukhala gawo la moyo wanu kudzakuthandizani kugona bwino komanso kukuthandizani kuthana ndi zizindikiro za RLS.