Kodi mumamva chonchi mukagona usiku kuti mugone bwino? Kodi mumamva ngati chinachake chikukukokani mwanjira yachilendo, ngati kuti winawake akukukwawa, kapena mumamva chilakolako chosatha chosuntha miyendo yanu? Ichi ndi chomwe timachitcha kuti Restless Legs Syndrome (RLS). Ndi chinthu chokhumudwitsa kwambiri, makamaka mukagona usiku, ndipo chingasokoneze kwambiri tulo tanu.
Palibe mankhwala a vutoli pakadali pano. Koma musadandaule. Pali njira zingapo zopezera mpumulo ku zizindikirozi popanda kugwiritsa ntchito mankhwala komanso mwa kusintha pang'ono moyo wanu. Ndicho chimene tikukamba lero.
Tiyeni tikhale ndi chizolowezi chabwino chogona?
Ngati kachitidwe kanu kogona kasokonekera, zizindikiro za RLS zimatha kukulirakulira. Chifukwa chake, ndikofunikira kwambiri kukhala ndi zizolowezi zabwino zogona .
Tangoganizirani, kodi chingachitike n’chiyani ngati mutaonera TV mpaka usiku kwambiri masiku ena, kenako n’kumakhala maso usiku wonse pafoni yanu mpaka m’bandakucha tsiku lotsatira, ndipo nthawi yanu yogona ikasintha? Wotchi yanu ya thupi ingasokonezeke kwambiri. Izi si zabwino kwa munthu amene ali ndi RLS .
Chinthu chabwino kwambiri chomwe mungachite ndikupita kukagona ndi kudzuka nthawi yomweyo tsiku lililonse. Musasinthe chilichonse kumapeto kwa sabata. Zingakhale zovuta pang'ono poyamba, koma pakapita nthawi thupi lanu lidzazolowera.
Pangani chipinda chanu chogona kukhala chokongola.
- Pangani chipinda kukhala chozizira, chamdima, komanso chomasuka .
- Ndi bwino kuletsa zinthu monga TV, kompyuta, ndi foni kuti zisalowe m'chipinda chogona. Kuwala kwabuluu kuchokera m'zimenezi kumachepetsa kupanga melatonin , mahomoni omwe amakuthandizani kugona.
- Khalani ndi chizolowezi chochita zinthu zopumulitsa, monga kuwerenga buku, theka la ola musanagone.
Kodi muli ndi chitsulo chochepa? (Chitsulo)
Chifukwa chachikulu cha RLS chimaonedwa kuti ndi kuchepa kwa chitsulo m'thupi. Iron ndi yofunika kwambiri pakugwira ntchito kwa dopamine, mankhwala enaake (neurotransmitter) omwe amanyamula mauthenga enaake a mitsempha muubongo. Iron ikachepa, kugwira ntchito kwa dopamine iyi kumatha kusokonekera, zomwe zimapangitsa kuti zizindikiro za RLS ziwonekere.
Koma izi sizikutanthauza kuti muyenera kupita ku pharmacy kukagula mapiritsi a iron . Kuchita zimenezi kungakhale koopsa.
Kumbukirani, musanayambe chilichonse mwa izi, makamaka musanagwiritse ntchito mavitamini, muyenera kulankhula ndi dokotala wanu.
Dokotala wanu angafune kuti muyesedwe magazi otchedwa `Serum Ferritin` kuti muwone kuchuluka kwa chitsulo m'thupi lanu. Izi zikupatsani chithunzi cholondola cha kuchuluka kwa chitsulo m'thupi lanu. Ngati kuchuluka kwa chitsulo m'thupi lanu kwatsimikizika kuti ndi kochepa, muyenera kumwa mankhwala owonjezera chitsulo monga momwe dokotala wanu wanenera.
Tiyeni tionenso mavitamini ndi michere ina
Kuwonjezera pa chitsulo, kafukufuku wina akusonyeza kuti kusowa kwa michere ina ingakulitsenso zizindikiro za RLS. Komabe, palibe umboni wokwanira wa sayansi wotsimikizira izi. Komabe, anthu ena apeza mpumulo ku zinthuzi.
- Folic Acid: Izi zingakhale zothandiza kwa anthu ena omwe ali ndi RLS panthawi ya mimba.
- Magnesium: Magnesium ndi mchere womwe umathandiza kupumula minofu. Anthu ena apeza kuti kumwa magnesium musanagone kumachepetsa kupweteka kwa miyendo.
- Vitamini B12 : Vitamini iyi ndi yofunika kwambiri pakugwira ntchito bwino kwa mitsempha.
Koma ndikubwerezanso, musayambe chilichonse mwa izi popanda kulankhula ndi dokotala wanu. Kutenga zinthuzi mopanda chifukwa kungayambitse mavuto ena azaumoyo.
Kusintha moyo ndi zinthu zomwe mungachite kunyumba
Tisanayambe kugwiritsa ntchito mankhwala, pali zinthu zambiri zosavuta zomwe tingayesere kunyumba. Chimodzi mwa izi chingakuthandizeni.
| Njira yochizira | Zimene muyenera kuchita n'zosavuta. |
|---|---|
| Kusintha kwa kutentha | Sambani ndi madzi ofunda musanagone. Kapena ikani mapazi anu m'beseni la madzi ofunda kwa mphindi pafupifupi 15. Anthu ena amapeza mpumulo chifukwa cha madzi otentha, pomwe ena amapeza mpumulo chifukwa chogwiritsa ntchito paketi ya ayezi pamapazi awo. Yesani kuti muwone zomwe zikukuyenderani bwino. |
| Kutikita mwendo | Kusisita minofu ya miyendo yanu nthawi zonse, makamaka minofu ya m'chiuno, kungathandize kuchepetsa ululu ndi kusasangalala. Yesani izi musanagone usiku. Mutha kupeza kuti mumagona bwino usiku. |
| Kuchita masewera olimbitsa thupi koyenera | Kuchita masewera olimbitsa thupi pang'onopang'ono komanso nthawi zonse tsiku lonse kungathandize kuchepetsa zizindikiro za RLS. Zinthu monga kuyenda, yoga, ndi kutambasula thupi ndi zabwino. Koma kumbukirani, musachite mopitirira muyeso kapena kuchita zinthu mopitirira muyeso. Kuchita zimenezi kungapangitse kuti zizindikiro zanu ziwonjezeke. |
| Kuchepetsa kupsinjika maganizo | Kupsinjika maganizo ndi bwenzi labwino la RLS. Kupsinjika maganizo kukakula, zizindikiro za RLS zimatha kuipiraipira. Choncho pezani njira zodzichepetsera nkhawa. Yesani zinthu monga kupuma mozama, kusinkhasinkha, ndi yoga. |
Tiyeni tiphunzire za njira zina zochiritsira.
Kuwonjezera pa zomwe zili pamwambapa, palinso njira zina zingapo zomwe mungakambirane ndi dokotala wanu.
- Kulimbikitsa Magetsi: Pali zipangizo zina zomwe zimapangitsa kuti miyendo ndi mapazi zichite mantha pang'ono kapena kuti zigwire ntchito zamagetsi. Ena amati izi zimalimbitsa mitsempha ndipo zimathandiza kuchepetsa zizindikiro za RLS.
- Kujambula Acupuncture: Palibe umboni wodalirika wa sayansi wosonyeza kuti chithandizochi, chomwe chimaphatikizapo kuyika singano zazing'ono kwambiri m'malo enaake pathupi, chimathandiza kuchira ku RLS. Komabe, anthu ena ayesa njira imeneyi ndipo apeza kuti zizindikiro zawo zayamba kuchepa.
Musanayese chilichonse mwa izi, ndi bwino kufunsa dokotala ngati zili zoyenera kwa inu komanso ngati zili bwino.
Uthenga Wopita Nawo Kunyumba
- Matenda a Restless Legs Syndrome (RLS) si chinthu chomwe mumaganizira, ndi matenda enieni. Choncho musachite manyazi nacho.
- Musanayambe kugwiritsa ntchito mankhwala, zinthu zosavuta monga kukhala ndi zizolowezi zabwino zogona, kuchita masewera olimbitsa thupi pang'ono, kutikita minofu, komanso kuchepetsa kupsinjika maganizo zingathandize kwambiri.
- Musamwe chitsulo kapena mavitamini ena popanda upangiri wa dokotala.
- Ngati muli ndi zizindikiro izi, choyamba muyenera kuonana ndi dokotala woyenerera, kufufuza zifukwa zina, ndikukambirana za njira yothandizira yomwe ili yoyenera kwa inu.
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