Ese wumva ikintu nk'iki iyo ugiye kuryama nijoro kugira ngo usinzire neza? Ese wumva hari ikintu kigukurura mu buryo budasanzwe, nk'aho hari umuntu ukugurukaho, cyangwa wumva ushaka kwimura amaguru yawe? Ibi ni byo twita Restless Legs Syndrome (RLS). Ni ibintu bibabaza cyane, cyane cyane iyo ugiye kuryama nijoro, kandi bishobora kubangamira cyane ibitotsi byawe.
Nta muti uraboneka kuri iyi ndwara. Ariko ntugahangayike. Hari uburyo bwinshi bwo kugabanya ibi bimenyetso udakoresheje imiti kandi ugahindura imiterere yawe. Ibyo nibyo tuvuga uyu munsi.
Dukore ingeso nziza yo gusinzira?
Iyo uburyo bwawe bwo gusinzira buhungabanye, ibimenyetso bya RLS bishobora kwiyongera. Kubwibyo, ni ngombwa cyane kugira ingeso nziza zo gusinzira .
Tekereza, byagenda bite uramutse urebye televiziyo kugeza nijoro cyane, hanyuma ukarara kuri telefoni ijoro ryose kugeza mu gitondo cyakurikiyeho, maze igihe cyo kuryama kigahinduka? Isaha y'umubiri wawe yangirika burundu. Ibi si byiza ku muntu urwaye RLS .
Ikintu cyiza ushobora gukora ni ukuryama no kubyuka icyarimwe buri munsi. Ntugahindure ibintu mu mpera z'icyumweru gusa. Bishobora kugorana gato mu ntangiriro, ariko nyuma y'igihe runaka umubiri wawe uzamenyera.
Hindura icyumba cyawe cyo kuraramo gikubereye.
- Hindura icyumba gikonje, cyijimye, kandi gituje .
- Ni byiza gushyira ibintu nka televiziyo, mudasobwa na telefoni mu cyumba cyo kuraramo. Umucyo w'ubururu uturuka kuri byo ugabanya ikorwa rya melatonine , imisemburo igufasha gusinzira.
- Igire akamenyero ko gukora ikintu kiruhura, nko gusoma igitabo, iminota 30 mbere yo kuryama.
Ese ufite icyuma gito? (Icyuma)
Impamvu nyamukuru itera RLS ifatwa nk'urugero ruto rw'ubutare mu mubiri. Ubutare ni ingenzi mu mikorere ya dopamine, ikintu kitwa neurotransmitter gitwara ubutumwa bumwe na bumwe mu bwonko. Iyo ubutare buri hasi, imikorere y'iyi sisitemu ya dopamine ishobora guhungabana, bigatera ibimenyetso bya RLS.
Ariko ibi ntibivuze ko ugomba kujya muri farumasi ukagura ibinini bya fer . Kubikora bishobora guteza akaga.
Wibuke ko mbere yo gutangira kimwe muri ibi bintu, cyane cyane mbere yo gukoresha vitamine, ugomba kuvugana na muganga wawe.
Muganga wawe ashobora gutegeka ko upimwa amaraso yitwa `Serum Ferritin` kugira ngo arebe urugero rw'icyuma cyawe. Ibi bizaguha ishusho nyayo y'ububiko bw'icyuma mu mubiri wawe. Niyo gusa byemejwe ko urugero rw'icyuma cyawe ruri hasi, ugomba gufata inyunganizi z'icyuma nk'uko muganga wawe yabigutegetse.
Reka turebe n'izindi vitamine n'imyunyungugu
Uretse ubutare, hari ubushakashatsi bugaragaza ko kubura izindi ntungamubiri nyinshi bishobora kongera ibimenyetso bya RLS. Ariko, haracyari ibura ry’ibimenyetso bya siyansi byemeza ibi. Ariko, hari abantu babonye ihumure muri ibi bintu.
- Aside Folike: Ibi bishobora kuba ingirakamaro kuri bamwe mu bantu barwaye RLS mu gihe batwite.
- Magnesiyumu: Magnesiyumu ni imyunyu ngugu ifasha kuruhuka imitsi. Hari abantu basanze gufata magnesium mbere yo kuryama bigabanya ububabare bw'amaguru.
- Vitamine B12 : Iyi vitamine ni ingenzi cyane ku mikorere myiza y'imitsi.
Ariko ndabisubiramo, ntugatangire kimwe muri ibi utabanje kuvugana na muganga wawe. Kubifata bitari ngombwa bishobora guteza izindi ngorane z'ubuzima.
Guhindura imibereho n'ibyo ushobora gukora uri mu rugo
Mbere yo gukoresha imiti, hari ibintu byinshi byoroshye dushobora kugerageza mu rugo. Kimwe cyangwa byinshi muri ibi bishobora kugukorera.
| Uburyo bwo kuvura | Icyo ugomba gukora ni cyoroshye. |
|---|---|
| Ihindagurika ry'ubushyuhe | Fata ubwiherero bushyushye mbere yo kuryama. Cyangwa shyira ibirenge byawe mu gikombe kirimo amazi ashyushye mu gihe cy'iminota 15. Hari abantu babona koroherwa n'amazi ashyushye, abandi bakabona koroherwa no gushyira agapaki k'urubura ku birenge byabo. Gerageza kureba icyakugirira akamaro. |
| Massage y'amaguru | Gusinzira imitsi yo mu maguru yawe buri gihe, cyane cyane imitsi y'inyana, bishobora kugabanya ububabare n'imibabaro. Gerageza ibi mbere yo kuryama nijoro. Ushobora gusanga uryamye neza nijoro. |
| Imyitozo ngororamubiri ikwiye | Gukora imyitozo ngororamubiri yoroshye kandi ihoraho umunsi wose bishobora kugabanya ibimenyetso bya RLS. Ibintu nko kugenda n'amaguru, yoga, no kunanura imitsi ni byiza. Ariko ibuka ko utagomba kubirengaho cyangwa ngo ubikore cyane. Kubikora bishobora gutuma ibimenyetso byawe birushaho kwiyongera. |
| Kugabanya stress | Stress ni inshuti ikomeye ya RLS. Iyo stress yiyongera, ibimenyetso bya RLS bishobora kwiyongera. Shaka uburyo bwo gutuza. Gerageza ibintu nko guhumeka cyane, gutekereza cyane, na yoga. |
Reka twige ku bundi buryo bwo kuvura.
Uretse ibyo byavuzwe haruguru, hari ubundi buryo butandukanye bwo kuvura ushobora kuganira na muganga wawe.
- Gukangura amashanyarazi: Hari ibikoresho bimwe na bimwe bitanga amashanyarazi make cyane cyangwa amashanyarazi ku maguru no ku birenge. Bamwe bavuga ko ibi bitera imitsi kandi bigatanga ihumure ku bimenyetso bya RLS.
- Gutera Acupuncture: Nta gihamya gifatika cya siyansi kigaragaza ko ubu buryo bwo kuvura, bukubiyemo gushyira inshinge nto cyane mu ngingo runaka ku mubiri, butanga ihumure ku ndwara ya RLS. Ariko, hari abantu bagerageje ubu buryo basanga ibimenyetso byabo byararushijeho kugabanuka.
Mbere yo kugerageza kimwe muri ibi bintu, ni byiza kubaza muganga niba bikwiranye n'uburwayi bwawe kandi ko nta kibazo kirimo.
Ubutumwa bwo kujyana mu rugo
- Indwara yo kutagira amaguru (RLS) si ikintu watekereje, ni indwara nyayo. Ntugatinye rero.
- Mbere yo gukoresha imiti, ibintu byoroheje nko kugira ingeso nziza zo gusinzira, gukora imyitozo ngororamubiri yoroheje, gukora massage no kugabanya stress bishobora kugira ingaruka nziza.
- Ntuzigere ufata feri cyangwa izindi vitamine utabanje kugirwa inama na muganga.
- Niba ufite ibi bimenyetso, icya mbere ugomba gukora ni ukubonana na muganga wujuje ibisabwa, gusuzuma izindi mpamvu, no kuganira ku buryo bwo kuvura bukubereye.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.