Ese wigeze wumva amaguru yawe adasanzwe, adatuje, cyangwa adatekanye iyo ugiye kuryama nijoro, cyangwa iyo ureba televiziyo cyangwa wicaye ku ntebe? Abantu benshi bagorwa no kuyasobanura mu magambo. Bamwe bavuga ko wumva hari ikintu kirimo gutembera mu maguru yawe, abandi bakavuga ko wumva amaguru yawe arimo gushya, abandi bakavuga ko wumva amashanyarazi arimo kumutera. Ariko, kugira ngo ukureho ubu burwayi, ugomba kwimura amaguru yawe. Ibi ni byo mu buvuzi twita Restless Legs Syndrome , cyangwa RLS mu magambo ahinnye. Ibi si ukunanirwa amaguru yawe gusa, ni indwara ishobora kubangamira cyane ibitotsi byawe n'ubuzima bwawe bwa buri munsi. Ariko inkuru nziza ni uko hari byinshi dushobora gukora kugira ngo tubigenzure.
Kuki iyi ndwara yitwa RLS ibaho?
Nubwo nta mpamvu n'imwe yabonetse, hari ibintu byinshi byagaragaye ko bigira uruhare mu gutera RLS. Muri make, bikekwa ko biterwa n'ubusumbane mu bintu bimwe na bimwe byo mu bwonko, cyane cyane mu bwonko, nk'ikinyabutabire cyitwa dopamine .
Byongeye kandi, hari ibindi bintu byinshi bishobora kongera cyangwa gutera ibimenyetso bya RLS:
- Umurage: Niba hari umuntu wo mu muryango wawe ufite indwara ya RLS , nawe ushobora kuyirwara.
- Kubura icyuma: Kubura icyuma gihagije mu mubiri ni yo mpamvu nyamukuru kandi ikunze kugaragara ya RLS.
- Gutwita: Bamwe mu bagore batwite bashobora kugira indwara ya RLS, cyane cyane mu mezi make ya nyuma. Ariko, ikunze kurangira umwana amaze kuvuka.
- Izindi ndwara: RLS ishobora kandi kujyana n'indwara nko kunanirwa kw'impyiko, diyabete, n'indwara z'imitsi yo mu gice cy'imbere cy'umubiri .
- Imiti imwe n'imwe: Imiti imwe n'imwe ivura allergie, kwiheba, no kugira isesemi ishobora kongera ibimenyetso bya RLS.
Duhindure imibereho yacu kandi iki kibazo kirangire!
Mbere yo gukoresha imiti yo kurwanya RLS, impinduka nto mu mibereho yacu no mu ngeso zacu za buri munsi zishobora gutanga ihumure rikomeye. Reka turebere hamwe ibyo ari byo.
Ibyokurya, ibinyobwa n'imyitozo ngororamubiri
Ibiryo urya n'imyitozo ngororamubiri uha umubiri wawe bigira ingaruka zitaziguye ku ndwara ya RLS.
Wibuke ko ugomba kwirinda ibi bintu amasaha make mbere yo kuryama nijoro. Kafeyine, nikotine, na alcool ni ibintu bitera imbaraga mu mitsi. Ibi bishobora gutuma ibimenyetso bya RLS birushaho kwiyongera. Ikawa, icyayi, shokora, n'ibindi binyobwa bidasembuye birimo kafeyine.
| Igikorwa | Impamvu ari ingenzi n'ibindi bisobanuro birambuye |
|---|---|
| Gukora imyitozo ngororamubiri buri munsi. | Ni byiza gukora imyitozo ngororamubiri iringaniye buri munsi, nko kugenda n'amaguru, koga, cyangwa yoga. Ariko ibuka ko udakora imyitozo ngororamubiri igoye cyane hafi yo kuryama. Bishobora kongera ibimenyetso. |
| Kurambura | Kora imyitozo yo kunanura imitsi y'amaguru (cyane cyane inyana n'amatako) ukimara kubyuka mu gitondo na mbere yo kuryama nijoro. Ibi bizagabanya umuvuduko mu mitsi. |
| Massage y'amaguru | Gukanda amaguru witonze mbere yo kuryama byongera urujya n'uruza rw'amaraso, bikoroshya imitsi, kandi bigatanga impumuro nziza. |
| Kubira mu mazi ashyushye | Mbere yo kuryama, shyira ibirenge byawe mu gikombe cy'amazi ashyushye mu gihe cy'iminota 15-20. Cyangwa, kwiyuhagira bishyushye nabyo birafasha cyane. Ibi bizaruhura imitsi kandi bigabanye ububabare. |
| Irinde amafunguro menshi. | Irinde kurya amafunguro menshi hafi yo kuryama. Kurya byinshi bishobora kugora umubiri wawe mu igogora, bishobora kubangamira gusinzira kwawe no kongera ibimenyetso bya RLS. |
Uburyo bwo gusinzira neza nijoro
Kubera ko RLS igira ingaruka ku buryo butaziguye ku bitotsi, ni ingenzi cyane kugira ingeso nziza zo gusinzira. Ibi tubyita isuku yo gusinzira .
- Igihe cyo kuryama gihoraho: Gerageza kuryama no kubyuka icyarimwe buri munsi, uko bishoboka kose. Komeza iyi ngeso ndetse no mu mpera z'icyumweru. Ibi bizafasha isaha y'umubiri wawe gukora neza.
- Gusezera ku gusinzira: Gusinzira ku manywa bishobora gutuma gusinzira bigorana nijoro. Niba ugomba gusinzira rwose, gerageza kudasinzira iminota irenga 20-30 nyuma ya saa sita.
- Koresha uburiri bwawe gusa mu kuryama no mu gukora imibonano mpuzabitsina: Hagarika kureba televiziyo, gukora, no kurya mu buriri. Ubwonko bwawe bugomba kumenya ko uburiri ari ahantu ho kuryama.
- Ntugahangayikishwe no kujya kuryama: Ntugakoreshe igihe cyo kuryama utekereza ku bibazo n'imihangayiko by'umunsi. Hafi isaha imwe mbere yo kuryama, andika ibibazo byawe n'imirimo ugomba gukora ejo mu ikaye. Ibi bizagufasha kuruhuka. Gukora ibintu nk'imyitozo ngororamubiri yo guhumeka cyane nabyo birafasha cyane.
Ni ryari ugomba kujya kwa muganga?
Niba iyi miti yo mu rugo idagufasha, cyangwa niba RLS ifite ingaruka zikomeye ku buzima bwawe, menya neza ko wagiye kwa muganga w'umuryango wawe .
1. Ganira ku miti yawe: Niba usanzwe ufata imiti (wandikiwe na muganga n'utandikiwe na muganga) ku zindi ndwara, ganira na muganga wawe kuri yo. Birashoboka ko umuti ufata urushaho kwiyongera ibimenyetso bya RLS. Ntugahagarike gufata umuti cyangwa ngo uhindure ingano utabanje kubaza muganga wawe.
2. Suzuma amaraso: Muganga wawe azagutegeka gupima amaraso. Ibi bizareba cyane cyane urugero rw'ubutare bwawe n'imikorere y'impyiko . Kubura ubutare ni impamvu ikunze kugaragara kandi ishobora kuvurwa itera RLS. Gufata ibinini by'ubutare rimwe na rimwe bishobora gukuraho burundu ibi bimenyetso.
3. Ubundi buryo bwo kuvura: Niba nta na kimwe muri ibi kimaze, hari imiti yihariye ivura indwara ya RLS. Muganga wawe ashobora kugufasha kumenya uburyo bwiza bwo kuvura ibimenyetso byawe.
RLS si ikintu kidasanzwe kuri wewe. Ni indwara ifata abantu benshi kandi ishobora kuvurwa. Ntugatinye rero cyangwa ngo ugire ubwoba, kandi shaka inama kwa muganga nibiba ngombwa.
Ubutumwa bwo kujyana mu rugo
- Indwara yo kutagira amaguru aruhuka (RLS) ni indwara nyayo itera amaguru kumererwa nabi bigatuma adasinzira neza.
- Guhindura imibereho yoroheje nko kwirinda kafeyine na inzoga, gukora imyitozo ngororamubiri, gukanda ibirenge byawe no kubyinika mu mazi ashyushye bishobora gutanga ihumure rikomeye.
- Ni ingenzi cyane kugira ingeso nziza zo gusinzira, nko kujya kuryama no kubyuka icyarimwe buri munsi.
- Niba izi nama zidafashije, jya kwa muganga wawe. Ni ngombwa gusuzuma impamvu nyamukuru, nko kubura icyuma gitera ubutare.
- Ntugahagarike gufata imiti usanzwe ufata nta nama za muganga.
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