Kodi munayamba mwamvapo zachilendo, zosasangalatsa, kapena zosalamulirika m'miyendo yanu mukagona usiku, kapena mukamaonera TV kapena mutakhala pampando? Anthu ambiri amavutika kufotokoza m'mawu. Ena amati zimamveka ngati chinachake chikuyenda mkati mwa miyendo yanu, ena amati zimamveka ngati zikuyaka mkati mwa miyendo yanu, ndipo ena amati zimamveka ngati zikuwotchedwa ndi magetsi. Komabe, kuti muchotse vutoli, muyenera kusuntha miyendo yanu. Ichi ndi chomwe madokotala amati Restless Legs Syndrome , kapena mwachidule RLS . Uku sikuti kungomva kutopa m'miyendo yanu, koma ndi vuto lomwe lingasokoneze kwambiri tulo tanu ndi moyo wanu watsiku ndi tsiku. Koma nkhani yabwino ndi yakuti pali zinthu zambiri zomwe tingachite kuti tithetse vutoli.
Nchifukwa chiyani vuto ili lotchedwa RLS limachitika?
Ngakhale kuti palibe chifukwa chimodzi chomwe chapezeka, pali zinthu zingapo zomwe zapezeka kuti zimayambitsa RLS. Mwachidule, amakhulupirira kuti izi zimachitika chifukwa cha kusalinganika kwa mankhwala ena m'mitsempha yathu, makamaka muubongo, monga mankhwala otchedwa dopamine .
Kuphatikiza apo, zinthu zina zingapo zimatha kuwonjezera kapena kuyambitsa zizindikiro za RLS:
- Chibadwa: Ngati wina m'banja mwanu ali ndi RLS , inunso muli ndi mwayi waukulu woti mudwale matendawa.
- Kusowa kwa Iron: Kuchepa kwa chitsulo m'thupi ndiye chifukwa chachikulu komanso chofala kwambiri cha RLS.
- Mimba: Amayi ena oyembekezera akhoza kukhala ndi RLS, makamaka m'miyezi ingapo yapitayi. Komabe, nthawi zambiri imatha mwana akangobadwa.
- Matenda ena: RLS ingathenso kugwirizanitsidwa ndi matenda monga kulephera kwa impso, matenda a shuga, ndi matenda a mitsempha ya m'mitsempha .
- Mankhwala ena: Mankhwala ena a ziwengo, kuvutika maganizo, ndi nseru amatha kuwonjezera zizindikiro za RLS.
Tiyeni tisinthe moyo wathu ndikuchotsa vutoli!
Tisanayambe kugwiritsa ntchito mankhwala oletsa matenda a RLS, kusintha pang'ono kwa moyo wathu ndi zizolowezi zathu za tsiku ndi tsiku kungatithandize kwambiri. Tiyeni tiwone zomwe zili choncho.
Chakudya, zakumwa ndi masewera olimbitsa thupi
Chakudya chimene mumadya komanso masewera olimbitsa thupi omwe mumapereka m'thupi lanu zimakhudza mwachindunji RLS.
Kumbukirani, pewani zinthuzi maola angapo musanagone usiku. Kafeini, nikotini, ndi mowa ndi zinthu zomwe zimayambitsa mitsempha. Izi zingapangitse kuti zizindikiro za RLS ziwonjezeke kwambiri. Khofi, tiyi, chokoleti, ndi zakumwa zina zoziziritsa kukhosi zimakhala ndi kafeini.
| Zochita | Chifukwa chake ndikofunikira komanso tsatanetsatane wambiri |
|---|---|
| Kuchita masewera olimbitsa thupi tsiku lililonse. | Ndi bwino kuchita masewera olimbitsa thupi pang'ono tsiku lililonse, monga kuyenda, kusambira, kapena yoga. Koma kumbukirani, musachite masewera olimbitsa thupi otopetsa kwambiri pafupi ndi nthawi yogona. Zingathe kukulitsa zizindikiro. |
| Kutambasula | Chitani masewera olimbitsa thupi otambasula minofu ya miyendo (makamaka ntchafu ndi ntchafu) mukangodzuka m'mawa komanso musanagone usiku. Izi zichepetsa kupsinjika kwa minofu. |
| Kutikita mwendo | Kusisita miyendo yanu pang'onopang'ono musanagone kumathandiza kuti magazi aziyenda bwino, kumasula minofu yanu, komanso kumakupatsani mpumulo waukulu. |
| Kuwira m'madzi otentha | Musanagone, ikani mapazi anu m'beseni la madzi ofunda kwa mphindi 15-20. Kapena, kusamba ndi madzi otentha kumathandizanso kwambiri. Izi zimachepetsa minofu ndikuchepetsa kusasangalala. |
| Pewani kudya zakudya zolemera. | Pewani kudya chakudya chambiri nthawi yogona isanafike. Chakudya cholemera chingapangitse thupi lanu kukhala lovuta kugaya chakudya, zomwe zingasokoneze tulo tanu ndikuwonjezera zizindikiro za RLS. |
Momwe mungakonzere njira yoti mugone bwino usiku
Popeza RLS imakhudza tulo mwachindunji, ndikofunikira kwambiri kukhala ndi zizolowezi zabwino zogona. Tikutcha izi ukhondo wogona .
- Nthawi yogona nthawi zonse: Yesetsani kugona ndi kudzuka nthawi yomweyo tsiku lililonse, momwe mungathere. Pitirizani kuchita izi ngakhale kumapeto kwa sabata. Izi zithandiza kuti thupi lanu lizigwira ntchito bwino.
- Lankhulani mofatsa: Kugona masana kungapangitse kuti zikhale zovuta kugona usiku. Ngati muyenera kugona mokwanira, yesetsani kuti musagone kwa mphindi zoposa 20-30 masana.
- Gwiritsani ntchito bedi lanu pogona ndi kuchita zogonana: Siyani kuonera TV, kugwira ntchito, komanso kudya pabedi. Ubongo wanu uyenera kuzindikira kuti bedi ndi malo ogona.
- Musadandaule za kugona: Musagwiritse ntchito nthawi yanu yogona kuganizira za mavuto ndi nkhawa za tsikulo. Pafupifupi ola limodzi musanagone, lembani mavuto anu ndi ntchito zomwe muyenera kuchita mawa m'buku. Izi zidzakuthandizani kupumula. Kuchita zinthu monga kuchita masewera olimbitsa thupi opumira kwambiri kumathandizanso kwambiri.
Kodi muyenera kupita kwa dokotala liti?
Ngati njira zimenezi zochiritsira kunyumba sizikuthandizani, kapena ngati RLS ikukhudza kwambiri moyo wanu, onetsetsani kuti mwaonana ndi dokotala wa banja lanu .
1. Kambiranani za mankhwala anu: Ngati mukumwa kale mankhwala (omwe amaperekedwa ndi dokotala ndi osaperekedwa ndi dokotala) a matenda ena, lankhulani ndi dokotala wanu za iwo. N'zotheka kuti mankhwala omwe mukumwa akuwonjezera zizindikiro za RLS. Musasiye kumwa mankhwala kapena kusintha mlingo musanafunse dokotala wanu kaye.
2. Yesani magazi: Dokotala wanu adzalamula kuti muyesedwe magazi. Izi zidzayang'ana makamaka kuchuluka kwa ayoni m'thupi lanu komanso momwe impso zanu zimagwirira ntchito . Kusowa ayoni m'thupi ndi chifukwa chofala kwambiri komanso chotheka kuchizidwa cha RLS. Kumwa mapiritsi a ayoni nthawi zina kumatha kuthetsa zizindikiro zonsezi.
3. Mankhwala ena: Ngati palibe chilichonse mwa izi chomwe chikugwira ntchito, pali mankhwala makamaka a RLS. Dokotala wanu angakuthandizeni kudziwa chithandizo chabwino kwambiri cha zizindikiro zanu.
Matenda a RLS si chinthu chapadera kwa inu. Ndi matenda omwe amakhudza anthu ambiri ndipo amatha kuchiritsidwa. Choncho musamachite manyazi kapena mantha, ndipo funsani upangiri kwa dokotala ngati pakufunika kutero.
Uthenga Wopita Nawo Kunyumba
- Matenda a Restless Legs Syndrome (RLS) ndi matenda enieni omwe amayambitsa kusasangalala m'miyendo zomwe zimasokoneza tulo.
- Kusintha moyo wanu mosavuta monga kupewa caffeine ndi mowa, kuchita masewera olimbitsa thupi, kusisita mapazi anu, ndi kuwaviika m'madzi otentha kungakuthandizeni kwambiri.
- Ndikofunikira kwambiri kukhala ndi zizolowezi zabwino zogona, monga kugona ndi kudzuka nthawi yomweyo tsiku lililonse.
- Ngati malangizo awa sakuthandizani, pitani kwa dokotala wanu. Ndikofunikira kufufuza chifukwa chake, monga kusowa kwa chitsulo m'thupi.
- Musasiye kumwa mankhwala omwe mukumwa kale popanda upangiri wa dokotala.
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