Ngaba uziva ungakhululekanga ngendlela engaqhelekanga emilenzeni yakho xa ulala ebusuku, okanye xa uphumla nje, njengeembovane ezibalekayo, okanye umntu okutsala ngaphakathi? Ngaba unomdla ongenakuthintelwa wokushukumisa imilenze yakho? Xa ushukumisa umlenze, ngaba ukungakhululeki kuyaphela okwethutyana, uze uqale kwakhona? Ngaba le yingxaki enkulu ebuthongweni bakho? Ukuba kunjalo, usenokuba unemeko yemithambo-luvo eqhelekileyo kubantu abaninzi. Siyibiza ngokuba yiRestless Legs Syndrome , okanye iRLS ngamafutshane.
Esi asisosifo siyingozi, kodwa sinokuba yingxaki enkulu ebomini. Kungaba ngumceli mngeni, ingakumbi ukulala kamnandi ebusuku. Oogqirha abakwazanga ukufumana unobangela ochanekileyo woku, kwaye akukho nyango lwaso. Kodwa eyona nto ilungileyo kukuba, kukho izinto ezikhulisa okanye ezibangela ezi mpawu. Ukuba siyazi kakuhle ukuba zeziphi ezo zinto size siziphephe kangangoko sinako, singayilawula le ntlungu kakhulu.
Izinto Eziqhelekileyo Ezibangela Iimpawu ze-RLS
Kulungile, masijonge ukuba yintoni enokwenza i-RLS ibe mandundu. Ezi zinto azichaphazeli wonke umntu ngokufanayo. Mhlawumbi unenye okanye ezimbini kwezi zinto. Ngoko ke qaphela oku kwaye wenze uphando ukuze ubone ukuba ezi zinto ziyabuchaphazela na ubomi bakho.
| Izinto ezibangela ukuba iimpawu zikhule | Oko unokukwenza |
|---|---|
| Amanye amayeza | Amanye amayeza owasebenzisayo, anjenge-antihistamines, amayeza okulwa nesicaphucaphu, amanye amayeza okudakumba, kunye namanye amayeza oxinzelelo lwegazi oluphezulu (i-beta blockers), angenza le meko ibe mandundu. Ukuba uqaphela ukuba unengxaki engakumbi emva kokuqala amayeza, thetha nogqirha wakho ngoko nangoko. Ungaze uyeke ukuthatha amayeza akho ngaphandle kwengcebiso kagqirha wakho. |
| Ukuhlala kwindawo efanayo | Ezi mpawu zinokwenzeka xa uhlala kwindawo enye ixesha elide, njengohambo olude ngebhasi, uhambo ngololiwe, ukubukela imuvi kwindawo yokubukela iimuvi, okanye xa umlenze wakho ufakwe isamente. Phumla nanini na xa kunokwenzeka, hambahamba kancinci, kwaye wolule imilenze yakho. |
| Ukungalali ngokwaneleyo | Ukulala emva kwexesha kunesiqhelo nokuvuka kwangethuba kusasa kunokwenza iimpawu ze-RLS zibe zimbi ngakumbi. Ngoko ke, zenze umkhwa wokulala nokuvuka ngexesha elifanayo yonke imihla. Ukulala kamnandi ebusuku yeyona ndlela ilungileyo yokwenza oku. |
| Utywala | Ukuba ufumanisa ukuba ukusela utywala kukwenza uzive ungonwabanga, zama ukukuphepha. Kuphephe ukusela utywala ingakumbi xa sele uza kulala. |
| I-Caffeine | Nciphisa inani lekofu, iziselo ze-cola, kunye neti oyiselayo, ingakumbi emva kwemini nangokuhlwa. Itshokholethi, ezinye iziselo ezinika amandla, kunye namayeza abandayo anokuba ne-caffeine. Ngoko ke funda ilebheli xa uthenga into evenkileni. |
| Ukutshaya | Ukuba uvakalelwa kukuba ukutshaya kwenza iimpawu zakho ze-RLS zibe zimbi ngakumbi, ukuzama ukuyeka kuluncedo kakhulu kwimpilo yakho iyonke. |
Ukukhululeka kwiinguqu zendlela yokuphila
Ukuselaamayeza , ukunyamekela imikhwa yethu, kunye nokunyamekela iinkalo ezithile zendlela yethu yokuphila yemihla ngemihla nako kunokunceda kakhulu ekulawuleni le meko.
Ipateni echanekileyo yokuzilolonga
Ukuzilolonga rhoqo nokuphakathi kunokunceda ukunciphisa iimpawu zakho. Umzekelo, ukuhambahamba kancinci ngaphambi kokuba ulale okanye ukolula umzimba kancinci licebo elihle.
Kodwa khumbula oku: Ukuzilolonga ude udinwe kakhulu kwaye ubile maxa wambi kunokwenza iimpawu zibe zimbi ngakumbi.Ngoko ke, kubalulekile ukukhetha umthambo othambileyo ofanela umzimba wakho.
Ulawulo loxinzelelo
Siyazi ukuba uxinzelelo lubangela izifo ezininzi. I-RLS ayisiyonto ingaqhelekanga. Usenokufumanisa ukuba imilenze yakho ayikhululeki ngeentsuku oxinezelekileyo ngazo. Ngoko ke fumana iindlela zokuphumla.
- Tsala umoya onzulu, ubambe okwethutyana, uze uwukhuphe kancinci.
- Ziqhelise ukucamngca.
- Zama ukuzilolonga okufana neyoga okanye i-tai chi.
Ubushushu, impahla kunye nokutya
- Ubushushu: Abanye abantu bafumana iimpawu xa kushushu kwaye kumanzi. Abanye bathambekele kakhulu ekubandeni. Ngoko ke kuphephe ubushushu obugqithisileyo. Xa uziva ungakhululekanga, ukuhlamba ngamanzi ashushu, ukuntywilisela iinyawo zakho emanzini abandayo, okanye ukufaka i-ice pack okanye ibhegi yamanzi ashushu kunokukunceda okwethutyana.
- Impahla: Amanye amalaphu kunye nempahla eqinileyo zingenza kube nzima ngakumbi. Zama ukunxiba impahla ekhululekileyo, efana nekotoni, ingakumbi xa ulele. Ungabona umahluko.
- Iswekile ecociweyo: Abanye abantu bathi iswekile ekutyeni okucutshungulweyo okufana nesoda, iikeyiki, kunye neebhisikithi inokwenza iimpawu ze-RLS zibe mandundu. Zama ukunciphisa ukutya okuneswekile ekutyeni kwakho. Ungafumanisa ukuba oku kuyanceda.
Ufanele uye nini kugqirha?
Ukuba, nangona uzama ezi zinto, ukuqaqamba kwemilenze yakho kuyaqhubeka nokuba mandundu kwaye kuchaphazela kakhulu imisebenzi yakho yemihla ngemihla, ingakumbi ukulala kwakho, ngokuqinisekileyo kuya kufuneka ubone ugqirha wakho. Ngamanye amaxesha, i-RLS inokubangelwa zezinye iimeko zempilo, ezinje ngokungabikho kwesinyithi. Ugqirha unokuvavanya oku aze, ukuba kuyimfuneko, anike unyango olufanelekileyo.
Khumbula, le asinto ubuyicinga. Le yimeko yempilo yokwenyani enokufuna unyango. Ngoko ungaze ungathandabuzi ukucela uncedo.
Umyalezo Wokuya Ekhaya
- I-RLS (Restless Legs Syndrome) yimeko yemithambo-luvo ebonakaliswa kukungonwabi emilenzeni kunye nomnqweno onamandla wokuyishukumisa ngokungapheliyo.
- Nangona unobangela ochanekileyo ungaziwa, ukuchonga nokuphepha izinto ezibangela oku kunokubonelela ngoncedo olukhulu.
- Amanye amayeza owasebenzisayo, ukungalali kakuhle, utywala, ukutshaya, i-caffeine, uxinzelelo, kunye nokutya okuthile kunokwenza le meko ibe mandundu.
- Ukuba ukrokrela ukuba le meko iyanda ngenxa yamayeza owanikwe wona, ungaze uyeke ukuwasebenzisa ngaphandle kwengcebiso kagqirha. Thetha nogqirha wakho ngoko nangoko.
- Utshintsho kwindlela yokuphila olufana nokuzilolonga okuphakathi, ukulala kakuhle, kunye nokunciphisa uxinzelelo kunokunceda ukulawula iimpawu.
- Ukuba oku kungakhululeki kuphazamisa ubomi bakho, ungathandabuzi ukubona ugqirha ukuze akunike ingcebiso.
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