Xa uzama ukulala ebusuku, ngaba uziva ungakhululekanga ngendlela engaqhelekanga emilenzeni yakho? Ngaba uziva ngathi kukho iimpethu ezirhubuluzayo ngaphakathi emilenzeni yakho, kukho umntu okutsalayo, okanye uziva ngathi kufuneka ushukumise imilenze yakho? Xa ushukumisa imilenze yakho, ukungakhululeki kuyaphela okwethutyana, kodwa emva kwexesha elithile uvakalelo luyabuya. Ukuba le ngxaki ikuphazamisa ubuthongo bakho, usenokuba nemeko efunyanwa ngoomama abaninzi abakhulelweyo. Siyibiza ngokuba yi- Restless Legs Syndrome , okanye i-RLS ngamafutshane.
Kutheni oku kwenzeka ngexesha lokukhulelwa?
Izazinzulu azikayazi kakuhle ukuba kutheni iinyawo zethu ziva olu luvo lungaqhelekanga, kodwa kukho izizathu ezimbalwa eziphambili ekucingelwa ukuba zinegalelo koku.
- Utshintsho kwiikhemikhali zobuchopho: Iingqondo zethu ziqulethe ikhemikhali ebizwa ngokuba yidopamine. Ngamafutshane, yikhemikhali esengqondweni yethu ethumela imiyalezo. Inceda ukugcina imisebenzi yemisipha yethu icocekile kwaye ilawulwa. Kukholelwa ukuba utshintsho kumanqanaba edopamine lunokuba ngunobangela we-RLS.
- Ukunqongophala kwe-iron kunye ne-folic acid : Ngexesha lokukhulelwa, umzimba wakho udinga i-iron kunye ne-folic acid engaphezulu kunesiqhelo. Ezi zibalulekile ekukhuleni komntwana. Xa ezi zondlo zingekho, amathuba okubonakala kweempawu ze-RLS aphezulu kakhulu. Le meko ichaphazela oomama abaninzi abakhulelweyo kwilizwe lethu.
- Ukwanda kwamanqanaba eehomoni: Ngexesha lokukhulelwa, amanqanaba eehomoni emzimbeni wakho, njenge-estrogen, ayanda. Kukholelwa ukuba olu tshintsho lweehomoni lunokuba negalelo kwi-RLS.
Khawucinge nje, ubuya kuziva njani ukuba ubunokuvuka kusasa umlenze wakho ungaphumli ubusuku bonke? Kuqhelekile ukuziva ulele, unomsindo, kwaye udiniwe imini yonke. Kwaye ezinye izifundo zibonise ukuba abafazi abane-RLS banentlungu yokubeleka ende kwaye banamathuba amancinci okuba notyando lwe-C-section. Kodwa ungakhathazeki, kukho izisombululo kuzo zonke ezi zinto.
Ingaba ikhona indlela yokunyanga oku? Singathetha nogqirha?
Ewe, ewe. Ukuba ubuthongo bakho buhlala buphazamiseka yile nto, eyona nto ilungileyo nebaluleke kakhulu onokuyenza kukubona ugqirha wakho size sithethe ngayo. Kufuneka silumke kakhulu xa sinyanga ngexesha lokukhulelwa.
Amanye amayeza aqhele ukumiselwa kwi-RLS, njenge-ropinirole kunye ne-pramipexole, awazange afundwe ngokubanzi kubasetyhini abakhulelweyo. Ngenxa yoko, oogqirha abafane banike la mayeza ngexesha lokukhulelwa kuba akukho datha icacileyo malunga nemiphumo kumntwana.
Into yokuqala ugqirha wakho aza kuyenza kukujonga amanqanaba akho e-iron. Kwiimeko ezininzi, ukuba amanqanaba akho e-iron aphantsi, isongezelelo se-iron siya kuyisombulula ngokupheleleyo i-RLS yakho.
Nangona kunjalo, ukuba iimpawu zokungabikho kwesinyithi aziphucuki nangona unyango luqhubeka, kwezinye iimeko ezikhethekileyo, oogqirha banokunika amayeza e-opioid ixesha elifutshane kakhulu, phantsi kweliso elibukhali lezonyango. Nangona kunjalo, ngenxa yemiphumo enokubakho kumntwana, la mayeza anikwa kancinci kakhulu kwaye kuphela xa kuyimfuneko.
Izinto ezilula onokuzenza ekhaya
Ukuba i-RLS yakho ayinzima kangako, ungayilawula ngokwenza utshintsho oluncinci kwimisebenzi yakho yemihla ngemihla. Ezi zinto azilungelanga nje kuphela i-RLS, kodwa zikwalungele nokukhulelwa kwakho.
| Izinto zokwenza | Izinto Ekufuneka Uziphephe |
|---|---|
| Ukuzilolonga imihla ngemihla: Kungaba lula njengokuhamba kancinci, kodwa yeka ukuzilolonga iiyure ezimbalwa ngaphambi kokuba ulale. | Iziselo ezine-caffeine: Ziphephe ukusela ikofu, iti, itshokolethi, kunye nezinye iziselo ezibandayo ebusuku. Ezi zinto ziphazamisa ubuthongo. |
| Hlala ulala rhoqo: Ukuba kunokwenzeka, lala uvuke ngexesha elifanayo yonke imihla. Oku kuya kunceda ekulawuleni iwotshi yomzimba wakho. | Ukutya isidlo esinzima kakhulu ebusuku: Kuphephe ukutya isisu esipheleleyo kufutshane nexesha lokulala. Oku kunokuphazamisa ubuthongo ngenxa yenkqubo yokugaya ukutya. |
| Phumla: Hlamba ngamanzi ashushu ngaphambi kokuba ulale, funda incwadi emnandi, okanye umamele umculo othomalalisayo. | Ukutshaya notywala: Ezi zinto ziyingozi kakhulu ngexesha lokukhulelwa kwaye zinokwenza i-RLS ibe mandundu. |
Yintoni omele uyenze ukuba i-RLS iyenzeka ebusuku?
Ukuba uvuka ezinzulwini zobusuku unolu hlobo lokungakhululeki, zama ezi zinto ukuze ubuyele ebuthongweni:
- Hlikihla imilenze yakho: Cela iqabane lakho okanye wena ngokwakho ukuba uhlikihle imilenze yakho. Oku kuya kukhulula izihlunu .
- Uxinzelelo olushushu okanye olubandayo: Faka ibhotile yamanzi ashushu (i-heating pad) okanye i-ice pack kwimisipha yemilenze yakho. Abanye abantu bathanda ubushushu, abanye abantu bathanda ukubanda. Jonga ukuba yintoni ekusebenzelayo.
- Vuka uhambehambahamba: Phuma ebhedini uhambehambahamba kancinci, okanye wolule imilenze yakho. Le ntshukumo iya kunceda ekunciphiseni ukungonwabi ngokukhawuleza.
Eyona nto ithuthuzelayo...
Ngenxa yako konke oku, unokucinga ukuba oku akusayi kuze kuphele. Kodwa nazi iindaba ezimnandi. Kwabaninzi, ezi ntlungu zemilenze ziyaphela ngokupheleleyo kwiintsuku okanye iiveki ezimbalwa emva kokuba nomntwana . Kulungile oko, kuba umama omtsha unezizathu ezibaluleke kakhulu zokuvuka ebusuku! Ngoko khumbula ukuba oku kungokwexeshana.
Umyalezo Wokuya Ekhaya
- I-RLS (i-RLS) ngexesha lokukhulelwa yimeko eqhelekileyo kwaye yesikhashana.
- Ukuba unale mpawu, ungoyiki ukuthetha nogqirha wakho. Lelo linyathelo lokuqala.
- Ukunqongophala kwesinyithi kudla ngokuba yimbangela yoku, ngoko ke fumana uvavanyo lwesinyithi njengoko ugqirha wakho eyalele kwaye ufumane unyango olufunekayo.
- Unokufumana isiqabu esikhulu ngokuphepha izinto ezifana nekofu, ukwenza umthambo omncinci, ukulala ngokwaneleyo, nokwenza utshintsho olulula kwindlela ophila ngayo.
- Eyona nto ilungileyo kukuba, le meko idla ngokuphela ngokupheleleyo emva kokuba umntwana ezelwe.
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