Ngaba nawe une-allergies ezenza kube nzima ukulala ebusuku, impumlo exineneyo, ukuphefumla okunzima, kunye nobunzima bokulala ? Ngoko ke awuwedwa. Ngokophando, ama-50% abantu abane-allergies bathi banengxaki yokulala ebusuku kwaye bavuke ebuthongweni. Oku kuyacaphukisa kakhulu.
Ukungalali kakuhle kuchaphazela yonke into ebomini bethu. Akupheleli nje ekubangeleni iingxaki ezinkulu zempilo ezifana noxinzelelo lwegazi oluphezulu kunye nesifo sentliziyo, kodwa kunokusibeka phantsi koxinzelelo lwengqondo. Ngoko ke, ngokuqinisekileyo kufuneka siqaphele ukuba asilali ebusuku ngenxa ye-allergies.
Yintoni enxulumene ne-allergies kunye nokungalali?
Ngamafutshane, xa kukho i-allergy, izinto ezine eziphambili zenzeka emzimbeni wethu, ingakumbi empumlweni. Ukuba siyiqonda kakuhle le nto, kuya kuba lula kuthi ukumelana nayo.
| Iimpawu ezine eziphambili ze-allergy | Kwenzekani? |
|---|---|
| 1. Ukuthimla nokurhawuzelela | Ukurhawuzelela nokuthimla rhoqo kwiindawo ezifana nempumlo, amehlo, nomqala. |
| 2. Ukukhupha ulwelo lweSotu | Ukuthontsiza emva kwempumlo. |
| 3. Ukuxinana kwempumlo | Ukudumba kweenwebu ezingaphakathi empumlweni, okwenza kube nzima ukuphefumla. |
| 4. Ukudumba | Ukudumba kwe-mucous membranes empumlweni. |
Khawucinge nje, ubusebenza nzima imini yonke kwaye uza kulala unenjongo yokulala kamnandi ebusuku. Kodwa emva koko impumlo yakho iyavaleka kwaye awukwazi ukuphefumla. Ngoko ke uphakamisa intloko yakho emqamelweni, ujike uye ecaleni, uze ufumane indlela elula yokuphefumla. Kanye xa sele uza kuvala amehlo akho, umqala wakho uyaphuma.Uqala ukukhohlela. Xa ukhohlela rhoqo, kwaye usokola ukuphefumla ngempumlo yakho exineneyo, kuba nzima nangakumbi. Ngoko uchitha ubusuku bonke ujikajika, urhona, ungakwazi ukulala kakuhle. Ngentsasa elandelayo uvuka udiniwe kakhulu kwaye unomsindo. Konke oku kungenxa ye-allergy.
Ngawaphi amayeza anokusetyenziswa kwezi mpawu zokunganyamezelani komzimba ezifika ebusuku?
Singathetha kakhulu ngeentlobo ezimbini zamayeza.
- Ii-Antihistamines: Ezi zinceda ekuthinimla nasekukhupheni impumlo evuzayo.
- Izinto zokukhulula ukuxinana kwempumlo : Ezi zinceda ekuxinaniseni iimpumlo.
Kodwa indlela engcono ngakumbi kukusebenzisa izitshizi zeempumlo (ii-steroid zempumlo ezifuywayo kunye nee-antihistamines zangaphakathi kwempumlo) . Ezi zitshizi zinika isiqabu kuzo zonke iimpawu ezine eziphambili ze-allergy esizixubushe ngaphambili (ukuthimla, ukurhawuzelela, impumlo egobhozayo, kunye nokuxinana kwempumlo) ngaxeshanye.
Ukuba une-allergies kwizinto ezifana ne-pollen, ukuqala ukusebenzisa esi spray sempumlo malunga neeveki ezimbini ngaphambi kokuba ixesha lonyaka liqale kunokunceda ukuthintela iimpawu kakhulu. Ukuba kuyimfuneko, ungaqhubeka usisebenzisa kangangeenyanga ukulawula i-allergies yakho. Kodwa konke oku kufuneka kwenziwe phantsi kwesikhokelo sikagqirha wakho .
Kusenokwenzeka ukuba isilwanyana sakho singunobangela we-allergies yakho. Kodwa ngaphambi kokuba ulahle isilwanyana sakho, qiniseka ukuba ubona ingcali ye-allergies ukuqinisekisa ukuba une-allergy ngokwenene kwisilwanyana sakho. Ngamanye amaxesha, impumlo exineneyo inokubangelwa zizizathu ezingezizo ze-allergy, ezifana notshintsho kubushushu.
Ngaba i-Nasal Saline Rinse iyanceda?
Ewe, ngokuqinisekileyo. Oku kunceda kakhulu ekuhlambeni i-mucus kunye ne-allergens engaphakathi kwempumlo. Xa impumlo icocekile, akufuneki uphefumle ngomlomo wakho. Xa uphefumla ngempumlo yakho, umoya uyacocwa, ufume, kwaye ubushushu obufanele umzimba wakho ngaphambi kokuba ungene emiphungeni yakho. Oku kukunceda ulale kamnandi ebusuku.
Kubaluleke kakhulu: Kufuneka ulumke kakhulu ngamanzi owasebenzisayo ukuhlamba impumlo yakho. Kwane-CDC icebisa ukuba usebenzise amanzi acocekileyo, angenazintsholongwane, okanye abilisiwe kuphela. Kwakhona, qiniseka ukuba uhlamba kwaye womise isixhobo sakho sokunkcenkceshela impumlo (njengembiza ye-neti) kakuhle emva kokusebenzisa.
Amayeza empumloUkuba usebenzisa isitshizi, kufuneka usijongise embindini wentloko yakho, ngqo emakhaleni akho. Ukusijongisa emashiya akho akuyi kunceda nganto. Kwakhona, kubalulekile ukusela amanzi amaninzi . Kuya kunceda ekunciphiseni umhlwa kwaye kunciphise ukuxinana.
Ufumanisa njani ukuba yintoni onayo i-allergy?
Ungaba ngumcuphi omncinci kwaye uzame ukufumanisa unobangela. Ukuba i-allergies yakho yenzeka ebusuku kuphela, unobangela usenokuba usegumbini lakho lokulala.
- Iincukuthu zothuli: Ezi ncukuthu zothuli ezingabonakaliyo zezinye zezona zinto zibangela i-allergens kumagumbi okulala. Zihlala kwiibhedi, kwimiqamelo, nakwiimatrasi.
- Iimbotyi: Ukuba umswakama kwigumbi lakho ungaphezulu kwama-40%, imbotyi ingakhula kwiikhaphethi nakwiibhedi.
- Umsi wecuba: Ukuba kukho umntu ohlala endlwini otshayayo, impumlo yakho ingavalwa ngenxa yokuphefumla loo msi. Isisombululo esilungileyo koku kukuba nomatshini wokucoca umoya one-HEPA filter esebenza egumbini.
Ukuba unengxaki yokufumanisa ukuba zeziphi ezi zinto, ungabonana nogqirha uze wenze uvavanyo lolusu okanye uvavanyo lwegazi ukuze ufumane ukuba yintoni kanye kanye ebangela ukuba ungabi namdla.
Ngaba kukho unxibelelwano phakathi kwe-allergies kunye nokurhona?
Ewe. Xa impumlo yethu ivaliwe, kufuneka siphefumle ngemilomo yethu. Oku kudla ngokuphumela ekurhoneni. Ngamanye amaxesha, ukurhona kunokuba luphawu olulumkisayo lwemeko embi kakhulu ebizwa ngokuba yi-Obstructive Sleep Apnea (OSA) .
Kule meko, i-OSA yenzeka xa ukuphefumla kuyeka imizuzwana embalwa ngexesha lokurhona. Oku kubangelwa kukuvaleka kwendlela yomoya ezantsi kolwimi. Ukuba ugqirha wakho ucinga ukuba usemngciphekweni wale meko, uza kukuthumela kwisifundo sokulala (polysomnography) .
Ukuba olu vavanyo luqinisekisa ukuba une-OSA, ugqirha wakho uya kukucebisa ukuba unciphise umzimba kwaye usebenzise umatshini obizwa ngokuba yi -CPAP . Oku kubandakanya umatshini ohambisa umoya rhoqo ngemaski enxitywa phezu kwempumlo yakho ngelixa ulele, ugcine indlela yakho yomoya ivulekile kwaye ingenaziphazamiso.
Amanye amacebiso okukunceda ulale kakuhle ebusuku
Ukulala kamnandi ebusuku yeyona ndlela ilungileyo yokulungisa imizimba yethu nokuqinisa amasosha omzimba. Ngoko ke ngelixa ujongene ne-allergies, zama ezi zinto ukuze ulale kamnandi ebusuku.
- I-caffeine kunye notywala: Kuphephe ukusela i-caffeine (ikofu, iti) kunye notywala ubuncinane iiyure ezintandathu ngaphambi kokuba ulale.
- Lumka ngamayeza: Amanye amayeza okubangela ukungalali kakuhle anokubangela ukungakwazi ukulala okanye ukungazinzi.Amanye amayeza okulwa ne-antihistamine, anjenge-diphenhydramine (igama lophawu: iBenadryl), anokubangela ukozela. Kodwa musa ukusebenzisa naliphi na iyeza ngaphandle kokubonisana nogqirha .
- Ukuzilolonga: Ukuzilolonga imihla ngemihla kunokukunceda ulale ngcono. Kodwa musa ukuzilolonga kufutshane nexesha lokulala, kuba kunokuwuvuselela umzimba wakho kakhulu kwaye kukubambezele ukuba ungalali. Ukuzilolonga kusasa kunika ilanga lendalo kwaye kunceda ekulawuleni isigqi somzimba wakho, esilawula ukulala kwakho nokuvuka kwakho.
- Gcina iifestile zivaliwe: Gcina iifestile kwigumbi lakho lokulala zivaliwe, ingakumbi ebusuku. Oku kuya kuthintela izinto ezifana ne-pollen ukuba zingangeni egumbini.
- Phakamisa intloko yakho: Phakamisa intloko yebhedi yakho iisentimitha ezimbalwa. Oku kunokunceda ekunciphiseni ukuxinana kwempumlo.
- Gcina igumbi lifudumele: Xa une-allergies, umzimba wakho usabela nokuba kumkhuhlane omncinci ngokuthimla kunye nempumlo evalekileyo. Ngoko ke gcina igumbi lakho lokulala likwiqondo lobushushu elifanelekileyo. Sela isiselo esifudumeleyo (esingena-caffeine) ngaphambi kokuba ulale ukuze ugcine umzimba wakho ufudumele.
Umyalezo Wokuya Ekhaya
- I-aleji yeyona nto ibangela ukungalali ebusuku. Musa ukuyithatha lula le nto.
- Fumanisa ukuba yintoni ekwenza ube ne-aleji (uthuli, i-pollen, i-mold). Ziphephe ezo zinto kangangoko unako. Gcina igumbi lakho lokulala licocekile.
- Thetha nogqirha wakho ukuze agqibe ukuba loluphi unyango (i-nasal spray, i-antihistamine) olulungele imeko yakho.
- Izinto ezilula ezifana nokuhlamba impumlo yakho ngamanzi anetyuwa nokuphakamisa intloko yebhedi yakho zinokukunceda kakhulu. Sebenzisa amanzi akhuselekileyo (abilisiwe) rhoqo ukuhlamba impumlo yakho.
- Ukuba urhona kakhulu kwaye uzive udiniwe imini yonke, bona ugqirha ukuze ahlole ukuba awunayo na i-sleep apnea.
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