Xa ulala ebusuku uze uzame ukulala, ngaba unengxaki yokuziva udiniwe kakhulu, kunzima ukuchaza emilenzeni yakho? Ngaba uziva ngathi kukho into ehla emilenzeni yakho, ngathi imilenze yakho iyaxhuzula, okanye unomdla wokuyishukumisa? Ngaba le mvakalelo iyaphela emva kokuba uhambe, wolule imilenze yakho, okanye uyiphulule, uze uphinde ubuye xa uphumle? Emva koko usenokuba ne -Restless Legs Syndrome , okanye i-RLS ngamafutshane. Le yingxaki abantu abaninzi abanayo, kodwa ayaziwa kakuhle. Ngoko ke namhlanje siza kuthetha ngonyango lwale meko ye-RLS.
Ngaba i-RLS inganyangeka ngokupheleleyo?
Into yokuqala ekufuneka uyiqaphele kukuba kukho iintlobo ezimbini ze-RLS. Enye yi -Primary RLS , eyi-RLS eyenzeka ngaphandle kwesinye isifo esingabonakaliyo, mhlawumbi ngenxa yemfuza. Enye yi -Secondary RLS , eyi-RLS eyenzeka ngenxa yesinye isifo (umzekelo, ukungabikho kwesinyithi, isifo sezintso).
Ngokweenkcukacha zonyango zangoku, akukho nyango lwe-RLS yokuqala. Kodwa ungakhathazeki. Kukho unyango oluninzi olusebenzayo olunokukunceda ulawule iimpawu zakho kwaye ulale ngcono.
Kwimeko ye-RLS yesibini, ukuba sinyanga ngokufanelekileyo unobangela we-RLS, iimpawu ze-RLS zinokuphela phantse ngokupheleleyo. Yiyo loo nto kubaluleke kakhulu ukuthetha nogqirha wakho ngale nto.
Inyathelo lokuqala kunyango: Izinto esinokuzenza ngokwethu ngaphandle kwamayeza
Ngaphambi kokuba ugqirha akunike amayeza, badla ngokukucebisa ukuba wenze utshintsho oluncinci kwindlela ophila ngayo, kuba ngamanye amaxesha ezi zinto zilula zinokukunceda ukulawula i-RLS.
Zama ukuhlala kude nezi zinto.
Ukutya okuthile, iziselo, kunye nemikhwa ethile kunokwenza iimpawu ze-RLS zibe zimbi ngakumbi.
- I-Caffeine: I-Caffeine, efumaneka kwikofu, iti, itshokolethi, nakwezinye iziselo ezibandayo, ivuselela inkqubo yemithambo-luvo . Ngoko ke, kuphephe ukuyisela ebusuku.
- Utywala: Nangona abanye abantu becinga ukuba ukusela utywala obuncinci ebusuku kuya kubanceda balale ngcono, eneneni kunciphisa umgangatho wobuthongo babo. Utywala bunokwenza iimpawu ze-RLS zibe zimbi ngakumbi.
- I-Nicotine: Ukuba utshaya, i-nicotine inokunyusa iimpawu zakho ze-RLS kuba ichaphazela inkqubo yemithambo-luvo.
Xoxa ngezi zinto nogqirha wakho.
- UthathaAmayeza : Amanye amayeza owasebenzisayo kwezinye iimeko (umz., amanye amayeza okulala, amayeza okudakumba) anokubangela okanye enze iimpawu ze-RLS zibe zimbi ngakumbi. Ngoko ke xelela ugqirha wakho ngawo onke amayeza owasebenzisayo. Angakujonga ukuba ayanceda na aze, ukuba kuyimfuneko, akutshintshele kumayeza afanelekileyo.
- Iimeko zempilo ezisisiseko: Ukuba une-RLS, ugqirha wakho unokuyalela uvavanyo lwegazi ukujonga amanqanaba akho e-iron, njengoko ukunqongophala kwe-iron kuyimbangela eqhelekileyo ye-RLS. Kubalulekile nokunyanga izifo ezifana nesifo seswekile, isifo sezintso, isifo se-thyroid, kunye nesifo sikaParkinson.
Unyango onokulwenza ekhaya
- Unyango olushushu okanye olubandayo: Ukuhlamba ngamanzi ashushu ngaphambi kokuba ulale, okanye ukuntywila iinyawo zakho esityeni samanzi afudumeleyo kangangemizuzu eli-15, kunokunceda kakhulu. Abanye abantu bafumana isiqabu ngokufaka iipakethe ezishushu okanye iipakethe ezibandayo ezinyaweni zabo.
- Ukuzilolonga nokuzolula : Ukuhamba malunga nemizuzu engama-30 ngosuku okanye ukwenza umthambo othambileyo njengeyoga kulungile kakhulu. Kwakhona, ukwenza umthambo olula wokuzolula ngaphambi kokulala ukuze wolule izihlunu emilenzeni yakho kunokunciphisa ukungonwabi ebusuku.
- Ukuphulula: Ukuphulula imilenze kancinci kunokuphucula ukujikeleza kwegazi nokunciphisa iimvakalelo zokungazoli.
Ngawaphi amayeza anikwa i-RLS?
Ukuba iimpawu zakho zihlala iintsuku ezingaphezu kwezintathu ngeveki, okanye ukuba zichaphazela kakhulu ubuthongo bakho okanye ubomi bakho bemihla ngemihla, ugqirha wakho unokukunika amayeza. Eyona nto ibalulekileyo kukusebenzisa la mayeza phantsi kweliso likagqirha kuphela. Musa ukuqala, ukutshintsha idosi, okanye ukuyeka ukuwasela wedwa.
Makhe sijonge nje amayeza asetyenziswa kakhulu kwi-RLS kunye nendlela asebenza ngayo.
| Udidi lweziyobisi | Indlela esebenza ngayo ngokulula | Ezinye iziphumo ebezingalindelekanga ezinokubakho |
|---|---|---|
| Iingcali zeDopamine Agonists Umzekelo: iPramipexole, iRopinirole | Ezi zezona ntlobo ziphambili zamayeza ezinikwa kuqala. Zisebenza ngokulinganisa i-neurotransmitter dopamine engqondweni, zilawula iimvakalelo ezingaqhelekanga emilenzeni. | Ukozela emini, isicaphucaphu, isiyezi. |
| Iiarhente zeDopaminergic umz. Levodopa/Carbidopa (Sinemet) | Ezi zinto zonyusa amanqanaba e-dopamine engqondweni. Nangona kunjalo, ukusetyenziswa ixesha elide kunokwenza iimpawu zibe zimbi ngakumbi kwabanye abantu, ngoko ke ukusetyenziswa kwazo ngoku akuxhaphakanga kangako. | Isicaphucaphu, ukuhlanza, kwaye ngamanye amaxesha iimpawu ziyanda. |
| Imithi yokuxhuzula Umzekelo: iGabapentin, iPregabalin | Nangona ezi zisetyenziswa kakhulu kwisifo sokuwa, zisebenza kakuhle ekulawuleni iimpawu ze-RLS kunye neentlungu ezinxulumene nazo kuba zilawula imithambo-luvo. Ngoku zisetyenziswa kakhulu. | Ukozela, isiyezi, iingxaki zokulinganisela. |
| IiBenzodiazepines Umzekelo: iClonazepam | Ezi ziyinxalenye yeziyobisi ezibizwa ngokuba ziipilisi zokulala. Endaweni yokuphelisa iimpawu ze-RLS, ezi ziyobisi zikunceda ulale nangona uneempawu. Kukho umngcipheko wokuba likhoboka lazo. | Ukulala emini, ukuba nengxaki yokulutha, iingxaki zokukhumbula. |
| Ii-Opiates Umzekelo: iTramadol | Ezi ziipilisi zentlungu ezinamandla. Zinikwa ngononophelo olukhulu nangexesha elifutshane, kuphela kwiimeko ze-RLS ezinzima kakhulu ezingenakulawulwa lolunye unyango. Umngcipheko wokulutha umlutha uphezulu kakhulu. | Umngcipheko omkhulu kakhulu wokuba likhoboka, ukuqhina, ukozela. |
Njengoko ubona, onke la mayeza aneengenelo kunye neengxaki zawo (iziphumo ebezingalindelekanga). Ugqirha wakho uza kukhetha unyango olufanelekileyo kuwe emva kokuqwalasela izinto ezininzi, ezifana neminyaka yakho, ezinye iimeko zempilo, kunye nohlobo lweempawu zakho. Ke ngoko, ndingathanda ukukukhumbuza kwakhona ngentliziyo yam yonke, nceda ungasebenzisi naliphi na kula mayeza ngaphandle kwengcebiso kagqirha.
Umyalezo Wokuya Ekhaya
- I-Restless Legs Syndrome (RLS) yimeko enokunyangeka, ngoko ke musa ukuba neentloni okanye uzive udanile ukuthetha nogqirha wakho ngayo.
- Unyango luqala ngokutshintsha indlela yokuphila elula. Ukuzigcina kude nezinto ezifana nekofu, utywala, kunye nokutshaya kunokuba luncedo olukhulu.
- Ukuba une-RLS, kubaluleke kakhulu ukujonga ezinye iimeko ezifihlakeleyo, ezinje ngokungabikho kwesinyithi.
- Amayeza afuneka kuphela xa iimpawu zinzima. Ngugqirha kuphela onokugqiba ukuba yeyiphi imithi ekufuneka ayithathe kwaye ixesha elingakanani.
- Injongo yonyango kukulawula iimpawu nokukunika ubuthongo obukhululekileyo nobuphumlayo, endaweni yokunyanga ngokupheleleyo isifo.
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