Mukagona usiku ndikuyesera kugona bwino, kodi munayamba mwakhala ndi dzanzi lachilendo m'miyendo yanu, kusakhazikika komwe kumabwera mkati, ndikumva kuti mukufuna kungosuntha miyendo yanu? Kaya mumayesetsa bwanji kukhala chete, kodi miyendo yanu imangogwedezeka ndipo siilola? Ichi ndi chomwe timachitcha kuti Restless Legs Syndrome (RLS). Anthu ambiri amalephera kugona chifukwa cha vutoli, ndipo amamva kutopa kwambiri komanso kutopa tsiku lotsatira.
"Anthu ambiri omwe ali ndi RLS amagona pang'onopang'ono. Amavutika kugona, ndipo nthawi zambiri amadzuka chifukwa miyendo yawo imagwedezeka," akutero akatswiri a mitsempha. Koma nkhani yabwino ndi yakuti kwa anthu ambiri, vutoli lingathe kuthetsedwa kwambiri ndi mankhwala osavuta komanso kusintha pang'ono moyo wawo. Ngati ndi choncho, inunso mutha kugona bwino usiku. Tiyeni tiwone zomwe mungachite?
Kodi RLS kwenikweni ndi chiyani?
Mwachidule, Restless Legs Syndrome (RLS) ndi matenda omwe amakhudza dongosolo la mitsempha. Amadziwika ndi kumva kosapiririka kofuna kusuntha miyendo yanu (ndipo nthawi zina manja anu). Kumva kumeneku n'kovuta kufotokoza. Kwa ena, zimamveka ngati chinachake chikuyenda m'miyendo yawo, monga kumva kunjenjemera, kapena kumva kukoka. Chofunika kwambiri ndichakuti mukasuntha miyendo yanu, kusasangalalako kumatha kwakanthawi.
Kusasangalala kumeneku kumachitika nthawi zambiri mukakhala mukupuma. Izi zikutanthauza kuti mukamayesa kugona usiku, kukhala pansi mukuonera TV, kapena kuyendetsa galimoto kwa nthawi yayitali. Ichi ndichifukwa chake ndi vuto lalikulu kuti mugone bwino usiku. Mukalephera kugona bwino usiku, mumamva kutopa kwambiri tsiku lotsatira ndipo simungathe kuchita chilichonse bwino.
Yesani kuchita izi musanagone.
Zimene mumachita maola angapo musanagone zingapangitse kusiyana kwakukulu pa ubwino wa tulo tanu.
Chitani masewera olimbitsa thupi pang'ono.
Kuchita masewera olimbitsa thupi pang'ono madzulo kapena musanadye chakudya chamadzulo kungathandize kuchepetsa zizindikiro za RLS. Koma kumbukirani kuti kuchita masewera olimbitsa thupi mwamphamvu musanagone si lingaliro labwino. Kungapangitse kuti zizindikirozo ziwonjezeke. Kuyenda pang'ono kapena kulima dimba madzulo ndi njira yabwino yochitira izi.
Sambani ndi madzi otentha.
Anthu ena amapeza mpumulo waukulu akasamba ndi madzi otentha kapena kuviika mapazi awo m'beseni la madzi ofunda. Kutenthako kumamasula minofu ya miyendo ndikuwongolera kuyenda kwa magazi. Izi zingathandize kuchepetsa kusapeza bwino ndikukuthandizani kugonanso.
Kodi mumamwa mankhwala anu pa nthawi yake?
Ngati mukumwa mankhwala a RLS, nthawi yogwiritsira ntchito mankhwalawa ndi yofunika kwambiri.
Cholakwika chomwe anthu ambiri amachita ndi kumwa mankhwala zizindikiro zikayamba, kapena musanagone. Musachite zimenezo. Lankhulani ndi dokotala wanu ndipo khalani ndi chizolowezi chomwa mankhwala anu msanga zizindikiro zisanayambe.
Tiyerekeze kuti nthawi zambiri mumayamba kupweteka m'miyendo mukatha kudya chakudya chamadzulo. Choncho, imwani mankhwala anu msanga. Muyenera kusankha nthawi yoyenera kwa inu.
Ndipo palinso chinthu china chofunika kwambiri. Uzani dokotala wanu osati kokha za mankhwala omwe mukumwa a RLS, komanso za mankhwala ena aliwonse, mavitamini, komanso mankhwala achikhalidwe omwe mukumwa. Chifukwa mankhwala ena amatha kukulitsa zizindikiro za RLS.
Nthawi zina zimatenga nthawi kuti mupeze mankhwala oyenera kwa inu. Aliyense amayankha mosiyana ndi mankhwala. Anthu ena amamva bwino ndi mlingo woyamba. Kwa ena, mankhwala omwe akugwiritsa ntchito sangagwire ntchito bwino pakapita nthawi. Dokotala wanu angakupatseni mankhwala ena. Ndicho chifukwa chake ndikofunikira kulankhulana ndi dokotala wanu.
Kodi tiyenera kupewa zakudya ndi zakumwa izi kwakanthawi?
Zakudya ndi zakumwa zina zapezeka kuti zikuwonjezera zizindikiro za RLS. Ndi bwino kupewa izi momwe mungathere.
| Zoyenera kupewa | N’chifukwa chiyani muyenera kupewa izi? |
|---|---|
| Kafeini (Khofi, tiyi, chokoleti, zakumwa zoziziritsa kukhosi) | Kafeini ndi mankhwala olimbikitsa omwe angapangitse kuti zizindikiro za RLS ziwonjezeke. Ndi bwino kupewa kumwa khofi, makamaka usiku. |
| Mowa | Mowa umasokoneza tulo tabwino, zomwe zingangowonjezera mavuto kwa munthu amene ali ndi RLS. |
| Chikonga (ndudu, fodya) | Nikotini ndi chinthu china champhamvu cholimbikitsa kugona. Chimasokoneza tulo ndikuwonjezera zizindikiro za RLS. |
| Tchizi Wakale | Kafukufuku wina akusonyeza kuti mankhwala otchedwa tyramine, omwe amapezeka mu tchizi chakale, angawonjezere zizindikiro za RLS mwa anthu ena. Ngakhale kuti izi sizingakhale zachilendo kwa aliyense, ndi bwino kudziwa. |
Kusokoneza maganizo ndi njira yabwino.
Kawirikawiri, zizindikiro za RLS sizimakula kwambiri ngati maganizo anu akuyang'ana pa chinthu china. Tangoganizirani kuti mukuwerenga buku kapena mukuchita chinthu chomwe mumakonda kwambiri. Kenako chidwi chanu chimakhala pa ntchitoyo, osati miyendo yanu.
Ngati simungathe kugona usiku, m'malo mongodzigudubuza pabedi, ndi bwino kudzuka pabedi, kupita kuchipinda china, ndikuchita chinthu chomwe chingakutonthozeni maganizo. Izi zitha kukhala kuwerenga buku, kumvetsera nyimbo zotonthoza, kapena kuchita chinthu chomwe chingakupangitseni kuti musamavutike maganizo. Ngati mukumvanso kugona pakapita kanthawi, bwererani kukagona.
Ndi kusintha kwa moyo wanu kumeneku komanso chithandizo choyenera kuchokera kwa dokotala wanu, mutha kuchepetsa kwambiri kusokonezeka kwa tulo komwe kumachitika chifukwa cha RLS. Anthu ambiri tsopano amakumana ndi zizindikiro masiku awiri okha pa sabata, ndipo ngakhale zimenezo n'zochepa kwambiri kuposa kale. Choncho musadandaule, inunso mutha kuthana ndi vutoli.
Uthenga Wopita Nawo Kunyumba
- Matenda a Miyendo Yosakhazikika (RLS) ndi matenda okhudzana ndi dongosolo la mitsempha , osati chinthu chomwe mumaganiza.
- Kuchita masewera olimbitsa thupi pang'ono ndi kusamba ndi madzi otentha maola angapo musanagone kungathandize kuchepetsa ululu.
- Lankhulani ndi dokotala wanu ndipo yambani kumwa mankhwala anu a RLS musanayambe zizindikiro zanu. Uzaninso dokotala wanu za mankhwala ena onse omwe mukumwa.
- Pewani kumwa caffeine, mowa, ndi nikotini kotheratu, chifukwa izi zingawonjezere zizindikiro.
- Ngati simungathe kugona usiku ndipo miyendo yanu ikumva kusasangalala, tulukani pabedi ndikuchita zinazake zomwe zingakusokonezeni.
- Musachite manyazi ndi vutoli kapena kuvutika nokha. Kambiranani ndi dokotala ndipo mupeze upangiri.
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