Ngaba nawe uneentlungu zemilenze? (Iintlungu zemilenze) Masifunde okungakumbi ngale nto.

Kuyacaphukisa ngamanye amaxesha, akunjalo? Abo banolwazi bayayazi intlungu efikayo xa inyama yomlenze wakho ijika ngequbuliso ize iqine. Abanye abantu babiza oku ngokuthi "ngamahashe e-charley" (usenokuba uvile). Yintoni kanye kanye le, kutheni oku kusenzeka, indlela yokufumana isiqabu, masithethe ngayo yonke le nto namhlanje.

Zithini iintlungu zemilenze?

Ngamafutshane, ukuqaqamba kwemilenze kukuzibhijabhija kwemisipha ngequbuliso, okungenanjongo, nokunamandla . Kuvakala ngathi umntu ubamba iqhuma lenyama emlenzeni wakho aze alicinezele. Kudla ngokuvela emqolo wakho, eqatheni, okanye ethangeni. Ngamanye amaxesha, ukuqaqamba kunokubangela ukuba izihlunu zemilenze ziqine kwaye zibhijabhije ngokungalawulekiyo. Nangona kunokuba buhlungu ukuhlala nazo, ukuqaqamba kwemilenze akusoloko kuyingozi.

Ingalo eqengqelekayo ingahlala ixesha elingakanani?

Ukuqaqamba kwemilenze kunokuhlala imizuzwana embalwa ukuya kwimizuzu embalwa, kwaye ngamanye amaxesha kudlule ixesha elide.

Ngubani ofumana la maqhuqhuva emilenze rhoqo?

Okukhona ukhula , kokukhona amathuba okuba uqaqanjelwe yimilenze. Oku kungenxa yokuba imisipha yakho (izicubu ezidibanisa izihlunu zakho namathambo akho) ziyafinyela ngokwendalo njengoko ukhula. Abafazi nabo banamathuba amaninzi okuba nale meko. Malunga nama-60% abantu abadala bafumana iqaqanjelwe yimilenze ebusuku, kwaye malunga nama-40% abantwana kunye nabantu abadala abaselula banokuhlangabezana nale meko.

Yintoni i-Nighttime Leg Cramps?

Ukuqaqamba kwemilenze ebusuku kudla ngokuvela xa ungasebenzi kakhulu okanye xa ulele . Oku kunokukuvusa, kwenze kube nzima ukubuyela ebuthongweni, kwaye kwenze imilenze yakho ivakale ibuhlungu ubusuku bonke. Nokuba kwenzeka kanye ngonyaka, kanye ngenyanga, kanye ngeveki, okanye ubusuku ngabunye kuyahluka kumntu nomntu. Ukuqaqamba kwemilenze ebusuku kunokwenzeka nakubani na wanoma yimuphi ubudala, kodwa kuxhaphake kakhulu kubantu abadala . Malunga nama-33% abantu abangaphezu kweminyaka engama-60 ubudala bazifumana ubuncinane kanye kwiinyanga ezimbini. Phantse wonke umntu omdala oneminyaka engaphezu kwama-50 ubudala uzifumana ubuncinane kanye ebomini bakhe. Malunga nama-40% abafazi bafumana ukuqaqamba kwemilenze ngexesha lokukhulelwa. Oogqirha bacinga ukuba unobangela kukuxinana kwemisipha okubangelwa kukunyuka kobunzima bokukhulelwa. Iikota ezintathu (malunga nama-75%) zemilenze eqengqelekayo exeliweyo zenzeka ebusuku.

Ngaba kukho naziphi na iimpawu zokuqala zokuba usenokuba neentlungu emilenzeni?

Ngelishwa, iintlungu zemilenze zinokwenzeka ngequbuliso . Ngoko ke akukho zimpawu zilumkisayo. Nangona kunjalo, ukuba unezinto ezinobungozi ezifana nokukhulelwa, okanye uthatha amayeza athile aneentlungu zemilenze njengesiphumo esibi, unokuba lumkile ngakumbi. Emva koko, nokuba iintlungu zemilenze yakho ziyenzeka, awuyi kuba nexhala kakhulu kuba uya kuba uzilungiselele.

Uziva njani xa imilenze yakho iqengqelekile?

Xa umlenze uqengqeleka, kuvakala ngathi umsipha uqinile kwaye ubotshelelwe.Inokuba yinto engathandekiyo, ebuhlungu, kwaye ngamanye amaxesha inganyamezeleki. Izihlunu ezikuloo ndawo zinokuba buhlungu kangangeeyure emva kokuba ziyekile ukuqengqeleka.

Zithini izizathu zokuqaqamba kwemilenze?

Ezinye iintlungu zemilenze zenzeka ngaphandle kwesizathu esithile . Sizibiza ngokuba yi-"Idiopathic cramps". Ezinye zezinto ezinokubangela oku zezi:

• Ukukhupha imithambo-luvo ngokunganyanzelekanga.
• Ukunikezelwa kwegazi okwaneleyo kwinxalenye yemisipha yemilenze.
• Uxinzelelo .
• Ukwenza umthambo onzima rhoqo.

Ngaba kukho izizathu ezithile zokuba imilenze yakho ishukume ebusuku?

Kukho izizathu ezininzi zokuba imilenze yakho ijike ebusuku:

• Ukuhlala kwindawo enye ixesha elide (umzekelo, abantu abasebenza eofisini).
• Izihlunu ziyadinwa kakhulu.
• Ukusebenza umi kumgangatho wesamente.
• Ukuhlala kwindawo engafanelekanga emini.
• Ukungasebenzi kakuhle kwezintso , umonakalo wemithambo-luvo yesifo seswekile , ukungabikho kweeminerali emzimbeni, kunye neengxaki zokujikeleza kwegazi emzimbeni.

Ngawaphi amayeza abangela ukuqaqamba kwemilenze?

Amanye amayeza anokubangela ukuqaqamba kwemilenze njengesiphumo esingesihle. Ukuba ucinga ukuba amayeza owasebenzisayo abangela oku, thetha nogqirha wakho malunga neengenelo kunye neengxaki zokuqhubeka nokusela amayeza. Ugqirha wakho unokukwazi ukukunika elinye iyeza elingabangela ukuqaqamba kwemilenze njengesiphumo esingesihle. Amanye amayeza anokubangela ukuqaqamba kwemilenze aquka:

• `Albuterol/Ipratropium ( Albuterol / Ipratropium (Combivent®))`
• `Ii-estrogens ezidityanisiweyo`
• `I-Clonazepam (i-Clonazepam (i-Klonopin®))`
• I-Diuretics (amayeza asusa amanzi emzimbeni)
• IGabapentin (Neurontin®)`
• ` I-Naproxen (i-Naprosyn®)`
• `I-Pregabalin (Lyrica®)`
• Iistatins (amayeza okwehlisa i-cholesterol)
• `I-Zolpidem (Ambien®)`
• `I-Sertraline (Zoloft®)`
• `I-Fluoxetine (Prozac®)`
• `I-Celecoxib (iCelebrex®)`

Unyango lomhlaza, olufana ne-chemotherapy, lunokonakalisa imithambo-luvo kwaye lubangele ukuqaqamba kwemilenze.

Kunini apho kufuneka ukhathazeke khona ngentlungu yemilenze?

Ngamanye amaxesha ukuqaqamba kwemilenze kwenzeka ngaphandle kwesizathu esicacileyo, kodwa ngamanye amaxesha kunokuba luphawu lwenye imeko yezonyango . Oku kubizwa ngokuba "kukuqaqamba kwemilenze yesibini." Oku kuthetha ukuba ukuqaqamba kwemilenze kwenzeka njengophawu okanye ingxaki yemeko yezonyango enzulu ngakumbi. Ukuba unenye yezi meko zilandelayo, isenokuba yimbangela yokuqaqamba kwemilenze yakho. Kwakhona, khumbula ukuba nokuba awazi ukuba unenye yezi meko, ukuqaqamba kwemilenze yakho kungaba luphawu lwaloo meko. Ngoko ke ukuba ucinga ukuba ukuqaqamba kwemilenze yakho luphawu lwento ethile enzulu, qiniseka ukuba ubona ugqirha. Ukuqaqamba kwemilenze kunokuba luphawu lweemeko zezempilo ezinzulu:

• `I-ALS (i-Amyotrophic Lateral Sclerosis/isifo sikaLou Gehrig)` : Isifo esibuthathaka kancinci kancinci izihlunu kunye nemithambo-luvo.
• Ukusilela kwentliziyo okubangelwa kukungafumani igazi ngokwaneleyo: Intliziyo ayikwazi ukupompa igazi ngokwaneleyo.
• I-Cirrhosis yesibindi : Ukuvaleka kwezicubu zesibindi.
• Isifo seswekile : Isifo apho umzimba ungakwazi ukusebenzisa kakuhle amandla owafumana ekutyeni.
• `Iinyawo ezithe tyaba` : Ukulahlekelwa yigophe elixhasayo lonyawo.
• I-Hypokalemia : Ukwehla kwamanqanaba e-potassium egazini.
• Ukungasebenzi kakuhle kwezintso : Intso enye okanye zombini azisebenzi kakuhle.
• I-Osteoarthritis : Ukonakala kwe-cartilage ekhusela amathambo.
• Isifo sikaParkinson : Ingxaki yokunyakaza enxulumene nenkqubo yemithambo-luvo.
• Isifo semithambo yegazi engaphandle : Ukuncitshiswa kwemithambo yegazi emilenzeni okanye ezingalweni.
• I-peripheral neuropathy : Iqela lezifo zemithambo-luvo ezinokubangela iimpawu ezahlukeneyo, kuquka ukungaziva mnandi kunye nentlungu.

Ungazibona njani iintlungu zemilenze?

Ugqirha wakho uya kufuna imbali epheleleyo yezonyango, kuquka nawaphi na amayeza owasebenzisayo kunye nazo naziphi na iimpawu ozifumanayo . Bhala iinkcukacha kangangoko unako. Xa uxelela ugqirha wakho ngeempawu zakho, faka oku kulandelayo:

• Imilenze yakho iqale nini ukuqengqeleka?
• Luhlobo luni lwentlungu oluvayo?
• Zivela nini ezi ziganeko (umz., ebusuku, emva kokuzilolonga okunzima)?
• Kudala kangakanani kubekho uguquko?
• Ngaba kukho ezinye iimpawu?

Ngaba kufuneka ndenze uvavanyo ukuze ndibone ukuba imilenze yam ibuhlungu kangakanani?

Akukho vavanyo lucacileyo lokubona ukuqaqamba kwemilenze.Kodwa ugqirha wakho uya kujonga iimpawu zakho ezibalulekileyo aze enze uvavanyo oluqhelekileyo (njengeesampuli zegazi nomchamo). Ezi zinokukunceda ubone naziphi na iimeko zempilo ezifihlakeleyo onokuthi ungazazi.

Ungayimisa njani i-leg roll kwangoko?

Sifuna ukususa iqatha elikrunekileyo ngokukhawuleza nje ukuba kwenzeke oko. Mhlawumbi kusemva kokuba ugqibile ukuzilolonga, okanye mhlawumbi kuxa uvuka ezinzulwini zobusuku. Ngelishwa, akukho pilisi yomlingo eya kwenza intlungu yakho iphele ngoko nangoko. Nangona kunjalo, kukho amanyathelo asi-8 anokukunceda ukhuphe iqatha elikrunekileyo: 1. Yolula : Lungisa umlenze wakho, uze ugobe umlenze wakho uze utsale iinzwane zakho ziye edolweni lakho. Oku kuya kuyolula imisipha. Yolula kwaye uthambise imisipha ekrunekileyo. Ukuba ikwindawo yethanga, zama ukutsala unyawo lwaloo mlenze uye empundu yakho. Bamba isitulo ukuze ulinganise. 2. Massage : Hlikihla imisipha ngezandla zakho okanye ngeroli. 3. Yima : Yima. Cinezela iinyawo zakho phantsi. 4. Hamba : Shukumisa imilenze yakho njengoko uhamba. 5. Faka ubushushu : Sebenzisa i-heating pad okanye uhlambe ngamanzi ashushu. 6. Faka ebandayo : Songa ipakethe yomkhenkce ngetawuli uze uyithambise. 7. Sela amayeza entlungu : Sela ibuprofen okanye i-acetaminophen ukunceda kwiintlungu. 8. Phakamisa : Phakamisa umlenze emva kokuba ukudumba kuphelile.

Zeziphi iindlela zokulula ezinceda ukususa iintlungu zemilenze?

Ukuba ukuqengqeleka kwakho kukwindawo yempumlo, zama oku: Yima (okanye uhlale phantsi), wolule umlenze wakho, uze uphakamise unyawo lwakho de iinzwane zakho zijonge edolweni lakho. Ukuba kunokwenzeka, bamba iinzwane zakho uze uzitsale. Ungazama nokuhamba ngezithende zakho.

Ngawaphi amayeza anceda ekuqaqanjelweni kwemilenze?

Akukho mayeza asebenza ngokupheleleyo ekuthinteleni ukuguquguquka kwamayeza. Nangona kunjalo, kukho ubungqina bokuba amanye amayeza angogqirha anokunceda ekuthinteleni ukuguquguquka kwamayeza ukuya kwinqanaba elithile. Ngengcebiso kagqirha wakho , ungazama la mayeza alandelayo:

• I-Carisoprodol (Soma®): Isithomalalisi semisipha.
• I-Diltiazem (Cartia XT®): Isithinteli se-calcium-channel.
• `Orphenadrine (Norflex®):` Iyeza elinyanga ukuqaqamba kwemisipha kwaye linciphise iintlungu nokuqina.
• I-Verapamil: Isithinteli se-calcium-channel.
• 'I-Magnesium'.
• IGabapentin (Neurontin®): Iyeza lokuxhuzula kunye neentlungu zemithambo-luvo.
• `I-Vitamin B complex`.

Zeziphi iivithamini ezinceda ekuqaqanjelweni kwemilenze?

Akukho vithamini inokuthintela ngokupheleleyo ukuqaqamba kwemilenze. Nangona kunjalo, ezinye iingcali zicebisa ukuba kuthathwe i-vitamin B complex okanye i-magnesium xa kuqaqamba imilenze.

Ndingayithintela njani imilenze ukuba iqengqeleke?

Kukho izinto ezininzi onokuzenza yonke imihla ukuze uthintele ukuqengqeleka kweenyawo:

• Ukuzilolonga : Zilolonge imilenze yakho emini, uze uhambe kancinci okanye ukhwele ibhayisekile ngaphambi kokuba ulale.
• Hlala unamanzi aneleyo : Sela iiglasi ezisi-8 zamanzi ngosuku. Kuphephe utywala neziselo ezine-caffeine.
• Amayeza kunye neevithamini : Thatha zonke iivithamini kunye namayeza (kuquka neziphumzi zemisipha) njengoko ugqirha wakho ekuyalele.
• Lungisa indawo yakho yokulala : Gcina ibhotile yamanzi ashushu ('i-heating pad') kunye ne-massage roller ecaleni kwebhedi yakho.
• Izihlangu : Thenga izihlangu ezikhululekileyo nezixhasayo.
• Indawo yokulala : Zama ukulala kwiindawo ezahlukeneyo ukuze ubone ukuba kukho enye ekulungeleyo na. Ukuba ulala ngomqolo, gcina iinzwane zakho ziphezulu, kwaye ukuba ulala ngesisu, beka iinyawo zakho phezu komphetho webhedi.
• Yolula : Yolula imilenze yakho ngaphambi nasemva kokuzilolonga, nangaphambi kokuba ulale.

Zeziphi iindlela zokuzolula ezinceda ekuthinteleni ukuqengqeleka kwemilenze?

Zama ezi zinto ukuthintela ukuqaqamba kwemilenze kwindawo yesinqe:

• Yima malunga neenyawo ezi-3 (imitha e-1) ukusuka eludongeni.
• Goba phambili. Bamba udonga ngeengalo zakho zoluliwe, kodwa gcina iinyawo zombini zithe tyaba phantsi.
• Bala uye kwisihlanu uze ume. Qhubeka oku ubuncinane imizuzu emihlanu.
• Phinda oku kathathu ngemini.

Ngaba ukuqaqamba kwemilenze kunokunyangeka?

Akukho nyango lwezinzipho zeenyawo ezikhule ngaphakathi . Ngethamsanqa, kukho izinto onokuzenza ukuthintela nokulawula izinzipho zeenyawo ezikhule ngaphakathi.

Ngaba iintlungu zemilenze zingaba mandundu?

Iyahluka kumntu nomntu . Abanye abantu babona umahluko omhle kwizicwangciso zokuthintela kunye nonyango, ngelixa abanye besokola nako. Njengoko ukhula, ukudumba kwakho kunokuba nzima ngakumbi kwaye kuqhubeke rhoqo.

Ndingazinyamekela njani?

Ukucwangcisa kubalulekile . Sebenzisana nogqirha wakho ukuze:

• Isicwangciso sokuthintela esicebisa utshintsho kwindlela yokuphila ukuze kuthintelwe ukubuyela umva kwesi sifo.
• Isicwangciso sonyango esikhawulezileyo esichaza oko kufuneka kwenziwe xa kuvela i-rollover.

Ndifanele ndimbone nini ugqirha wam?

Ukuba iintlungu zakho zemilenze azinyamezeleki, zenzeka rhoqo, okanye beziqhubeka ixesha elideBona ugqirha. Kwakhona, ukuba unezinye zezi mpawu zilandelayo kunye nokuqaqamba kwemilenze, thetha nogqirha wakho ngoko nangoko:

• Ukushukuma kwemisipha kwenye indawo emzimbeni.
• Intlungu ebuhlungu.
• Ukudumba okanye ukuba ndindisholo emlenzeni.
• Utshintsho lolusu emlenzeni.
• Ukuba uvuka rhoqo ebuthongweni ngenxa yokuxhuzula kwemilenze.
• Ukuba awulali ngokwaneleyo ngenxa yokuqaqamba kwemilenze.
• Ukuba uneengxaki zokungalingani kwamanzi emzimbeni okanye ukungalingani kwe-electrolyte emzimbeni wakho.

Ukuba ukrokrela ukuba ukuqaqamba kwemilenze yakho luphawu lwengxaki enkulu efihlakeleyo, bonana nogqirha ngokukhawuleza.

Ndingaya nini kwiYunithi yoNyango oluNgxamisekileyo (i-ETU) ?

Ukuba umlenze uqhaqhazela ixesha elingaphezu kwemizuzu eli-10 okanye ubuhlungu kakhulu ukuba ungabuthwala, yiya kwigumbi likaxakeka. Kwakhona, ukuba umlenze uqhaqhazela emva kokuchukumisa into enokuba yityhefu okanye enokubangela usulelo, yiya kwigumbi likaxakeka. Umzekelo, ukuba uchukumisa into efana nothuli kwinxeba eluswini lwakho, unokufumana usulelo lwebhaktheriya olubizwa ngokuba yi-tetanus. Kufuneka uye kwigumbi likaxakeka ukuba ujongene neetyhefu ezifana ne-mercury okanye i-lead.

Ndingayibuza yiphi imibuzo ugqirha wam?

Nantsi eminye imibuzo onokuyibuza ugqirha wakho:

• Ucinga ukuba ukuxhuzula kwemilenze yam luphawu lwengxaki ethile yempilo engabonakaliyo?
• Ungandibonisa ezona ziqhelo zilungileyo zokolula izihlunu zam?
• Ungandibonisa ezona ndlela zokuphulula endinokuzisebenzisa ukunceda ukuqaqamba kwemilenze yam?
• Ingaba kukhuselekile ukusela amayeza okubangela ukuqaqamba kwemilenze? Ngawaphi amayeza endifanele ndiwasebenzise?
• Ngaba ucebisa ukuba ndidibane nogqirha wezonyango, ingcali yokulala, ingcali yokumasaja, okanye omnye ugqirha wezonyango?
• Ndingamnceda njani umntwana wam ukuba uqaqa lukrunekile?
• Xa ndiyekile ukuba ne-leg cramps, ngaba kufuneka ndijonge ezinye iimpawu ezinokubonisa imeko enzulu ngakumbi?
• Kukangaphi kufuneka ndize kukubona ukuze ndithethe ngentlungu yam emilenzeni?

Yintoni umahluko phakathi kwe-leg cramps kunye ne-Restless Legs Syndrome (RLS)?

Zombini iintlungu zemilenze zasebusuku kunye ne-restless legs syndrome (RLS) zinokwenzeka ebusuku okanye xa uphumle, kodwa i-restless legs syndrome ayisiyongxaki imbi . I-restless legs syndrome ayikhululeki, kodwa ayinyamezeleki. Ivakala ngathi kukho into ekhasa emilenzeni yakho, ebangela ukuba ushukumise imilenze yakho. Nokuba ukungakwazi ukuzibamba kuyeka xa ushukumisa imilenze yakho, usenokuziva ungakhululekanga. Iintlungu zemilenze zinokuba yinto engalindelekanga kwaye ebuhlungu. Zinokuchaphazela ubuthongo bakho, umthambo wakho, kunye nomgangatho wobomi ngokubanzi.Ezi ziqhelekile kakhulu, ziqhelekile, kwaye ngethamsanqa zezokwexeshana . Kukho izinto onokuzenza ukuze uzilawule. Ziphephe izinto ezibangela umngcipheko, ziphephe amayeza aneentlungu zemilenze njengesiphumo esingesihle, kwaye ulandele iindlela zokuthintela ezicetyiswayo. Ukuba ukhathazekile malunga nobunzima okanye ubude bentlungu zemilenze yakho, okanye ukuba ucinga ukuba zibangelwa yimeko yempilo enzulu, ungathandabuzi ukubona ugqirha wakho . Buza imibuzo, uveze iinkxalabo zakho. Akunyanzelekanga ukuba "uphile nayo nje."

Izinto ezibalulekileyo ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngoko ke sithethe kakhulu ngokuqengqeleka kwemilenze. Ngamafutshane, nazi izinto ekufuneka uzikhumbule:

• Ukuqaqamba kwemilenze kukushwabana kwemisipha okukhawulezileyo nokunamandla . Nangona kubuhlungu, akusoloko kuyingozi.
• Oku kunokwenzeka ngokwaluphala, ngexesha lokukhulelwa, ngenxa yamayeza athile, ukuhlala ixesha elide, kunye nokuzilolonga kakhulu.
• Kwenzeka uninzi lwexesha ebusuku.
• Ungenza izinto ezifana nokuzolula, ukuphulula, kunye nokufaka ubushushu/ukubanda ukuze ufumane uncedo olukhawulezileyo .
• Ukuthintela oku , sela amanzi amaninzi, uzilolonge rhoqo, kwaye uzolule umzimba ngaphambi kokuba ulale .
• Ngamanye amaxesha oku kungaba luphawu lwenye imeko , ngoko ke ukuba kwenzeka rhoqo, ukuba intlungu ayinyamezeleki, okanye ukuba kukho ezinye iimpawu ezingaqhelekanga , ngokuqinisekileyo kuya kufuneka ubone ugqirha .
• I-RLS (Restless Legs Syndrome) yimeko eyahlukileyo, kwaye ayibangeli iintlungu eziqatha.

Ungakhathazeki, kukho izinto onokuzenza ngale nto. Awuwedwa!