Ngaba uziva unomsindo ongaqhelekanga, ongachazekiyo emilenzeni yakho xa uza kulala ebusuku, okanye xa ubuhleli ixesha elide ungashukumi? Kuvakala ngathi kukho iimpethu ezirhubuluzayo ngaphakathi emilenzeni yakho, okanye kukho umntu oshukumisayo ngaphakathi kuwe, kwaye uzive ngathi kufuneka ushukumise imilenze yakho? Emva koko usenokuba ne -Restless Legs Syndrome , okanye i-RLS ngamafutshane, imeko eqhelekileyo kodwa ecaphukisayo efunyanwa ngabantu abaninzi. Ayisiyo imeko esongela ubomi, kodwa inokuba nefuthe elikhulu ebomini bakho. Kodwa iindaba ezimnandi zezokuba ungayilawula le meko kakhulu ngokwenza utshintsho oluncinci kwindlela yakho yokuphila yemihla ngemihla.
Yintoni kanye kanye i-RLS?
Ngamafutshane, i-RLS yimeko enxulumene nenkqubo yemithambo-luvo. Ibonakaliswa kukunqwenela okunganyamezelekiyo ukushukumisa imilenze ngelixa uphumle, ingakumbi ngokuhlwa okanye ebusuku. Abanye bachaza oku kungakhululeki njengokukhafula, ukutsha, ukutsala, okanye ukutsha. Khawuthelekelele ubukele imuvi kwiholo yesinema. Emva kwesiqingatha seyure, imilenze yakho iqala ukudanisa kwaye uzive ngathi awukwazi ukuhlala phantsi. Okanye xa ulala ebusuku ukuze ulale, ulahlekelwa bubuthongo ngokupheleleyo ngenxa yokungakhululeki emilenzeni yakho. Le yindlela i-RLS eyenzeka ngayo.
Kulungile, masibone ukuba zeziphi izinto ezilula esinokuzenza thina ukuze silawule le meko icaphukisayo.
Imikhwa esi-8 ekufuneka uyongeze kwindlela yakho yokuphila
Ukuba uzifaka ezi ndlela ebomini bakho, nawe uya kukwazi ukufumana isiqabu esikhulu kwiimpawu ze -RLS.
1. Sebenzisa ubushushu kunye nokuphola
Ukuhlamba ngamanzi afudumeleyo ngaphambi kokuba ulale kunokunceda ukuphumza izihlunu zemilenze yakho kwaye kunciphise iimpawu ze-RLS. Ungayifaka nebhotile yamanzi ashushu okanye abandayo emilenzeni yakho xa uziva ungakhululekanga. Lo mahluko wobushushu ungatshintsha indlela ingqondo yakho esebenza ngayo iimvakalelo, nto leyo enokunceda ekucinezeleni imvakalelo ephazamisayo. Ngamanye amazwi, inokukuphazamisa.
2. Shukumisa, hlikihla kakuhle
Ukuhlala uthule yeyona nto inzima kumntu one-RLS. Ngoko ke, eyona ndlela ingcono yokuphuma uhambe ngokukhawuleza xa uziva ungakhululekanga.
- Yenza umthambo wokuzolula ngaphambi kokuba ulale. Ingakumbi yolula indawo yethole ngokushukumisa amaqatha akho phezulu nasezantsi ngokungathi uqengqa iinyawo zakho.
- Ukuba uya kwindawo efana nebhasi okanye iholo yesinema, khetha isihlalo esisecaleni kwendlela kufutshane kangangoko. Ngale ndlela, kulula kuwe ukuba uvuke kwaye uzulazule nanini na xa ufuna.
- Ukuphulula iinyawo kakuhle nako kuyanceda kakhulu. Oku kunceda ekunciphiseni ukurhawuzelelwa kwaye kunciphisa ukungonwabi.
3. Thetha nogqirha wakho malunga namayeza owasebenzisayo (oku kubaluleke kakhulu!)
Xelela ugqirha wakho ngazo zonke amayeza owasebenzisayo, kuquka amayeza athengiswa ngaphandle kwemvume kagqirha, kungekuphela nje amayeza abhalwe ngugqirha . Amanye amayeza angenza iimpawu ze-RLS zibe zimbi ngakumbi.
Ngokomzekelo, amanye amayeza okulwa nee-allergy kunye nomkhuhlane, amanye amayeza okudakumba, amayeza okulwa nesifo sengqondo, kunye namanye amayeza okulwa nesicaphucaphu anokuyenza ibe mandundu i-RLS.
Ungakhathazeki, kukho ezinye iindlela ezingasetyenziswa kuzo zonke ezi zinto. Ugqirha wakho uza kukunika amayeza ahlukileyo afanelekileyo kuwe kwaye angayi kuchaphazela i-RLS yakho. Ungaze uqale okanye uyeke ukuthatha amayeza ngaphandle kokubonisana nogqirha wakho kuqala.
4. Zilolonge, kodwa ungazenzi kakhulu!
Njengabanye abantu, umthambo ubalulekile kwimpilo yakho. Nangona kunjalo, ukuba une-RLS, kufuneka uphephe ukwenza utshintsho olukhawulezileyo kwindlela yakho yokuzilolonga. Umzekelo, ukuzilolonga ngequbuliso kwi-marathon okanye ukuyeka ngequbuliso indlela yakho yokuzilolonga kunokwenza iimpawu ze-RLS zibe zimbi ngakumbi. Eyona nto ilungileyo kubantu abane-RLS kukugcina umgangatho womsebenzi ungaguqukiyo.
5. Ziphephe i-caffeine.
Ukuphepha izinto ezifana nekofu, iti, itshokolethi, kunye neesoda ezine-caffeine kunokukunceda uzole ingqondo yakho kwaye ulale kamnandi ebusuku. Umntu one-RLS enzima usenokungakwazi ukuyisusa ngokupheleleyo i-caffeine. Nangona kunjalo , ukuba imeko incinci, ukuyeka i-caffeine kunokwenza umahluko omkhulu.
6. Yeka ukusebenzisa utywala.
Nangona ukusela utywala kunokukwenza uzive ulele, kunokukuvusa ezinzulwini zobusuku. Xa uvuka, iimpawu zakho ze-RLS zinokuba zimbi kakhulu kunesiqhelo. Ngoko ke kungcono ukukuphepha ngokupheleleyo utywala.
| Izinto Ekufuneka Uziphephe | Izinto zokwenza |
|---|---|
| I-Caffeine (ikofu, iti, itshokolethi) | Ukuhlamba ngamanzi afudumeleyo |
| Ukusetyenziswa kotywala | Ukuphulula imilenze kunye nokolula |
| Ukuhlala kwindawo enye ixesha elide kakhulu | Ukugcina ukutya okunempilo |
| Ukutshintsha indlela yakho yokuzilolonga ngaxeshanye | Ukuseka imikhwa emihle yokulala |
7. Yitya ukutya okunempilo
Ukutya okunesondlo nokulinganiselayo kubaluleke kakhulu kumntu one-RLS. Amanye amatyala e-RLS anxulunyaniswa nokungabikho kwe -iron . I-iron ibalulekile ekuvelisweni kwekhemikhali ebizwa ngokuba yi-dopamine, ethwala imiyalezo yemithambo-luvo engqondweni. Kukholelwa ukuba utshintsho kula manqanaba e-dopamine lunegalelo kule meko.
Ngoko ke, ukuba ugqirha wakho wenza uvavanyo lwegazi aze aqinisekise ukuba unezinga eliphantsi le-iron, banokucebisa ukuba uthathe izongezo ze-iron. Izongezo ze-magnesium nazo zinokunceda.
Kubaluleke kakhulu: Ungaze uthathe izongezo ze-iron okanye ze-magnesium ngaphandle kwengcebiso kagqirha. I-iron eninzi inokuba yingozi. Kwakhona, i-magnesium eninzi inokubangela iziphumo ebezingalindelekanga ezifana norhudo. Xelela ugqirha wakho ngazo zonke iivithamini kunye nezongezo ozithathayo.
8. Phucula imikhwa yakho yokulala
Ngenxa yokuba i-RLS inefuthe elikhulu ebuthongweni, kubalulekile ukwenza konke okusemandleni akho ukuze ulale kakuhle. Oku sikubiza ngokuba yi -'Sleep Conditioning' .
- Lala ngexesha elifanayo yonke imihla, vuka ngexesha elifanayo.
- Yitya isidlo sangokuhlwa iiyure ezi-2-3 ngaphambi kokulala.
- Yenza igumbi lakho lokulala liphole, libe mnyama, kwaye lizole .
- Kuphephe ukubukela iTV okanye ukusebenzisa ifowuni yakho ngaphambi kokuba ulale. Endaweni yoko, yenza into ephumzayo njengokufunda incwadi.
Ukwenza le mikhwa ibe yinxalenye yobomi bakho kuya kuphucula umgangatho wokulala kwakho kwaye kukuncede ulawule iimpawu ze-RLS.
Umyalezo Wokuya Ekhaya
- I-Restless Legs Syndrome (RLS) yimeko yokwenyani yezonyango, ayiyonto ubuyicinga engqondweni yakho. Ngoko ke ungabi nantloni ngayo.
- Le meko ingalawulwa kakhulu ngokutshintsha indlela yokuphila (unyango olushushu/olubandayo, umthambo, ukuphulula).
- Qiniseka ukuba uthetha nogqirha wakho malunga namayeza onke owasebenzisayo, kunye nazo naziphi na iivithamini/izongezo ocinga ukuzisebenzisa.
- Kubaluleke kakhulu ukuphepha i-caffeine kunye notywala kuba zinokubangela ukuba iimpawu ze-RLS zibe mandundu.
- Ukuba unengxaki yokulawula iimpawu zakho nangona ulandela le miyalelo, bona ugqirha ukuze akuncede ufumane unyango.
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