Ese nta buruhukiro bw'amaguru yawe? Inama 8 zoroshye zo kurwanya indwara ya Restless Legs Syndrome (RLS)

Ese wumva kandi amaguru yawe ashyushye mu buryo budasanzwe iyo ugiye gusinzira nijoro, cyangwa iyo umaze igihe wicaye? Ukumva hari inzoka zigenda ziguruka mu maguru yawe, cyangwa hari umuntu urimo kwikurura imbere muri wowe, maze ukumva ugomba kwimura amaguru yawe? Hanyuma ushobora kuba ufite Restless Legs Syndrome , cyangwa RLS mu magambo make, indwara isanzwe ariko iteye ishozi abantu benshi bahura nayo. Si indwara ishobora gushyira ubuzima mu kaga, ariko ishobora kugira ingaruka zikomeye ku buzima bwawe. Ariko inkuru nziza ni uko ushobora kugenzura iyi ndwara ku rugero runini uhindura gato ubuzima bwawe bwa buri munsi.

Mu by'ukuri RLS ni iki?

Muri make, RLS ni indwara ifitanye isano n'imitsi. Irangwa no gushaka kwimura amaguru mu gihe uruhuka, cyane cyane nimugoroba cyangwa nijoro. Bamwe bavuga ko ubu burwayi ari ugushyuha, kumva ushyushye, kumva ukurura, cyangwa kumva ushyushye. Tekereza urimo kureba filime muri sinema. Nyuma y'igice cy'isaha, amaguru yawe atangira kubyina wumva udashobora kwicara. Cyangwa iyo ugiye kuryama nijoro ngo usinzire, ubura ibitotsi burundu kubera ubu burwayi mu maguru yawe. Iyi ni yo miterere ya RLS.

Noneho reka turebe ibintu byoroshye twakora ubwacu kugira ngo twihanganire iki kibazo kidukomereye.

Ingeso 8 ugomba kongeramo mu mibereho yawe

Iyo ushyize izi ngeso mu buzima bwawe, nawe uzabasha kubona ihumure rikomeye ku bimenyetso bya RLS.

1. Koresha ubushyuhe n'ubukonje

Kwiyuhagira mu buryo bushyushye mbere yo kuryama akenshi bishobora gufasha kuruhuka imitsi y'amaguru no kugabanya ibimenyetso bya RLS. Ushobora kandi gusiga icupa ry'amazi ashyushye cyangwa akonje ku maguru yawe iyo wumva utameze neza. Iri tandukaniro ry'ubushyuhe rishobora guhindura uburyo ubwonko bwawe bukora ibyo butekereza, bishobora gufasha guhagarika ibyiyumvo bigutera ubwoba. Mu yandi magambo, bishobora kukurangaza.

2. Kwimura, gukanda neza

Kwicara utekanye ni cyo kintu kigoye cyane ku muntu urwaye RLS. Rero, igisubizo cyiza cyihuse ni uguhaguruka ukagendagenda ukimara kumva umerewe nabi.

• Kora imyitozo yo kunanura imitsi mbere yo kuryama. Cyane cyane nurambura agace k'inyana ugenda uzamura kandi umanure nk'aho uri kuzunguza ibirenge byawe.
• Niba ugiye ahantu nka bisi cyangwa sinema, hitamo intebe iri hafi cyane. Muri ubwo buryo, bikoroha guhaguruka no kugendagenda igihe cyose ushakiye.
• Gusigwa neza kw'ibirenge nabyo ni ingirakamaro cyane. Ibi bigabanya uburyohe bwo kubabara mu birenge kandi bigabanya ububabare.

3. Vugana na muganga wawe ku miti ufata (ibi ni ingenzi cyane!)

Bwira muganga wawe imiti yose ufata, harimo n'imiti igurishwa ku giciro cya muganga, atari imiti yanditswe na muganga gusa. Imiti imwe ishobora gutuma ibimenyetso bya RLS birushaho kwiyongera.

Ntugahangayike, hari ubundi buryo bwo kugabanya ibi byose. Muganga wawe azakwandikira undi muti ukubereye kandi utazagira ingaruka ku ndwara ya RLS. Ntugatangire cyangwa ngo uhagarike gufata imiti utabanje kugisha inama muganga wawe.

4. Imyitozo ngororamubiri, ariko ntabwo ari myinshi cyane!

Kimwe n'abandi bose, siporo ni ingenzi ku buzima bwawe. Ariko, niba ufite RLS, ugomba kwirinda guhindura ibintu mu buryo butunguranye ku myitozo ngororamubiri yawe. Urugero, kwitoza mu buryo butunguranye kwiruka marathon cyangwa guhagarika imyitozo ngororamubiri mu buryo butunguranye bishobora gutuma ibimenyetso bya RLS birushaho kwiyongera. Ikintu cyiza ku bantu barwaye RLS ni ugukomeza gukora imyitozo ngororamubiri ku rugero ruhoraho.

5. Irinde kafeyine.

Kwirinda ibintu nk'ikawa, icyayi, shokora, na soda zirimo kafeyine bishobora kugufasha gutuza mu mutwe no gusinzira neza nijoro. Umuntu ufite RLS ikomeye ashobora kudashobora gukuraho kafeyine burundu. Ariko , iyo indwara ari nto, kureka kafeyine bishobora kugira ingaruka zikomeye.

6. Reka kunywa inzoga.

Nubwo kunywa inzoga bishobora gutuma wumva usinziriye, mu by'ukuri bishobora kubyutsa mu gicuku. Iyo ukangutse, ibimenyetso bya RLS bishobora kuba bibi kurusha uko bisanzwe. Rero ni byiza kwirinda inzoga burundu.

7. Kurya indyo yuzuye

Indyo yuzuye kandi ifite intungamubiri ni ingenzi cyane ku muntu urwaye RLS. Hari aho indwara ya RLS ifitanye isano no kubura icyuma gitera ubutare . Ubutare ni ingenzi mu gukora ikinyabutabire cyitwa dopamine, gitwara ubutumwa bw'imitsi mu bwonko. Bikekwa ko impinduka muri ubu rugero rwa dopamine zigira uruhare muri iki kibazo.

Rero, niba muganga wawe agupimye amaraso akemeza ko ufite urugero ruke rw'icyuma kiri mu mubiri, ashobora kukugira inama yo gufata inyunganiramirire y'icyuma. Inyunganiramirire ya manyeziyumu nayo ishobora kugufasha.

8. Kunoza ingeso zawe zo gusinzira

Kubera ko RLS igira ingaruka zikomeye ku bitotsi, ni ngombwa gukora ibishoboka byose kugira ngo usinzire neza. Ibi tubyita 'Isuku yo gusinzira' .

• Jya kuryama mu gihe kimwe buri munsi, ukanguke mu gihe kimwe.
• Kurya ifunguro rya nimugoroba amasaha 2-3 mbere yo kuryama.
• Hindura icyumba cyawe cyo kuraramo gikonje, cyijimye kandi gituje .
• Irinde kureba televiziyo cyangwa gukoresha telefoni yawe mbere yo kuryama. Ahubwo kora ikintu kiruhura nko gusoma igitabo.

Gushyira izi ngeso mu buzima bwawe bizamura ireme ry'ibitotsi byawe kandi bigufashe guhangana n'ibimenyetso bya RLS.