Ngaba uziva into efana nale xa ulala ebusuku ukuze ulale kamnandi? Ngaba uziva ngathi kukho into ekutsala ngendlela engaqhelekanga, ngathi kukho umntu okukhasa phezu kwakho, okanye uziva unqwenela ukushukumisa imilenze yakho? Le yinto esiyibiza ngokuba yi -Restless Legs Syndrome (RLS). Lixesha elicaphukisayo kakhulu, ingakumbi xa ulala ebusuku, kwaye linokuba luphazamiseko olukhulu ebuthongweni bakho.
Akukho nyango lwale meko okwangoku. Kodwa ungakhathazeki. Kukho iindlela ezahlukeneyo zokufumana isiqabu kwezi mpawu ngaphandle kokusebenzisa amayeza nokwenza utshintsho oluncinci kwindlela ophila ngayo. Yiloo nto sithetha ngayo namhlanje.
Masiphuhlise umkhwa olungileyo wokulala?
Ukuba indlela yakho yokulala ayisebenzi kakuhle, iimpawu ze-RLS zinokuba mandundu. Ngoko ke, kubaluleke kakhulu ukuba nemikhwa emihle yokulala .
Khawucinge nje, bekuya kwenzeka ntoni ukuba ububukela iTV kude kube sebusuku kakhulu, uze uhlale uphaphile ubusuku bonke kwifowuni yakho kude kube sekuseni ngosuku olulandelayo, uze utshintshe ixesha lakho lokulala? Iwotshi yomzimba wakho ibiya kuphazamiseka ngokupheleleyo. Oku akulunganga kumntu one- RLS .
Eyona nto ingcono onokuyenza kukuya kulala nokuvuka ngexesha elifanayo yonke imihla. Musa ukwenza naluphi na utshintsho ngempelaveki kuphela. Kusenokuba nzima kancinci ekuqaleni, kodwa emva kwexesha elithile umzimba wakho uza kuqhela.
Yenza igumbi lakho lokulala libe yindawo efanelekileyo yokulala.
- Yenza igumbi liphole, libe mnyama, kwaye likhululeke .
- Kungcono ukugcina izinto ezifana neTV, ikhompyutha kunye nefowuni zingangeni kwigumbi lokulala. Ukukhanya okuluhlaza okwesibhakabhaka okuvela kuzo kunciphisa ukuveliswa kwemelatonin , ihormone ekunceda ulale.
- Ziqhelise ukwenza into ephumzayo, njengokufunda incwadi, isiqingatha seyure ngaphambi kokuba ulale.
Ingaba une-iron ephantsi? (I-iron)
Isizathu esiphambili se-RLS sithathwa ngokuba ngamanqanaba aphantsi e-iron emzimbeni. I-iron ibalulekile ekusebenzeni kwe-dopamine, into yekhemikhali (i-neurotransmitter) ethwala imiyalezo ethile yemithambo-luvo engqondweni. Xa i-iron iphantsi, ukusebenza kwale nkqubo ye-dopamine kunokuphazamiseka, nto leyo ekhokelela kwiimpawu ze-RLS.
Kodwa oku akuthethi ukuba ufanele uye ekhemesti uyokuthenga iipilisi zesinyithi . Ukwenza njalo kunokuba yingozi.
Khumbula, ngaphambi kokuba uqale nayiphi na kwezi zinto, ingakumbi ngaphambi kokuba usebenzise iivithamini, ngokuqinisekileyo kufuneka uthethe nogqirha wakho.
Ugqirha wakho angayalela uvavanyo lwegazi olubizwa ngokuba yi-'Serum Ferritin' ukujonga amanqanaba akho e-iron. Oku kuya kukunika umfanekiso ochanekileyo weendawo ezigciniweyo ze-iron emzimbeni wakho. Kuphela xa amanqanaba akho e-iron eqinisekisiwe ukuba aphantsi kufuneka uthathe izongezo ze-iron njengoko ugqirha wakho ekuyalele.
Masijonge nezinye iivithamini kunye neeminerali
Ukongeza kwi-iron, ezinye izifundo zibonisa ukuba ukunqongophala kwezinye izondlo kunokunyusa iimpawu ze-RLS. Nangona kunjalo, kusekho ukunqongophala kobungqina obuqinileyo besayensi boku. Nangona kunjalo, abanye abantu baye bafumana isiqabu kwezi zinto.
- I-Folic Acid: Oku kunokuba luncedo kwabanye abantu abane-RLS ngexesha lokukhulelwa.
- I-Magnesium: I-Magnesium yiminerali enceda ekuphumzeni izihlunu. Abanye abantu bafumanise ukuba ukuthatha i-magnesium ngaphambi kokuba ulale kunciphisa ukungonwabi emilenzeni.
- I-Vitamin B12 : Le vithamini ibalulekile ekusebenzeni kakuhle kwenkqubo yemithambo-luvo.
Kodwa ndiyaphinda, musa ukuqala nayiphi na kwezi ngaphandle kokuthetha nogqirha wakho. Ukuzithatha ezi zinto ngokungeyomfuneko kunokubangela ezinye iingxaki zempilo.
Utshintsho kwindlela yokuphila kunye nezinto onokuzenza ekhaya
Ngaphambi kokuba usebenzise amayeza, zininzi izinto ezilula esinokuzizama ekhaya. Enye okanye ezingaphezulu kwezi zingasebenza kuwe.
| Indlela yonyango | Into ekufuneka uyenze ilula. |
|---|---|
| Utshintsho lobushushu | Hlamba ngamanzi afudumeleyo ngaphambi kokuba ulale. Okanye faka iinyawo zakho esityeni samanzi afudumeleyo kangangemizuzu eli-15. Abanye abantu bafumana isiqabu emanzini ashushu, ngelixa abanye befumana isiqabu ngokufaka ipakethe yomkhenkce ezinyaweni zabo. Zama ukubona ukuba yintoni ekusebenzelayo. |
| Ukuphulula umlenze | Ukuhlikihla izihlunu zemilenze yakho rhoqo, ingakumbi izihlunu zethole, kunokunceda ukunciphisa iintlungu kunye nokungonwabi. Zama oku ngaphambi kokuba ulale ebusuku. Usenokufumanisa ukuba ulala ngcono ebusuku. |
| Ukuzilolonga okufanelekileyo | Ukuzilolonga rhoqo nangobunono imini yonke kunokunceda ukunciphisa iimpawu ze-RLS. Izinto ezifana nokuhamba, i-yoga, kunye nokuzolula zilungile. Kodwa khumbula, musa ukuzigqithisa okanye ukwenze nzima kakhulu. Ukwenza njalo kunokwenza iimpawu zakho zibe zimbi ngakumbi. |
| Ukunciphisa uxinzelelo | Uxinzelelo ngumhlobo omkhulu we-RLS. Xa uxinzelelo lusanda, iimpawu ze-RLS zinokuba mandundu. Ngoko ke fumana iindlela zokuzola. Zama izinto ezifana nokuphefumla nzulu, ukucamngca, kunye ne-yoga. |
Masifunde ngezinye iindlela zonyango.
Ukongeza kwezi zingentla, kukho nezinye iindlela zonyango onokuzixoxa nogqirha wakho.
- Ukuvuselela Umbane: Kukho izixhobo ezizisa ukushukuma okuncinci kakhulu okanye iimpumlo zombane emilenzeni nasezinyaweni. Abanye bathi oku kuvuselela imithambo-luvo kwaye kunika isiqabu kwiimpawu ze-RLS.
- Unyango lwe-Acupuncture: Akukho bungqina bubambekayo besayensi bokuba olu nyango, olubandakanya ukufaka iinaliti ezincinci kakhulu kwiindawo ezithile emzimbeni, lunceda kwi-RLS. Nangona kunjalo, abanye abantu baye bazama le ndlela baza bafumanisa ukuba iimpawu zabo ziphucukile.
Ngaphambi kokuba uzame nayiphi na kwezi zinto, kububulumko ukubuza ugqirha ukuba zifanelekile na kwimeko yakho kwaye zikhuselekile na.
Umyalezo Wokuya Ekhaya
- I-RLS (Restless Legs Syndrome) ayisiyonto ubuyicinga, yimeko yokwenyani yempilo. Ngoko ke musa ukuba neentloni ngayo.
- Ngaphambi kokuba usebenzise amayeza, izinto ezilula ezifana nokwakha imikhwa emihle yokulala, ukuzilolonga kancinci, ukuphulula umzimba, kunye nokunciphisa uxinzelelo zinokwenza umahluko omkhulu.
- Ungaze uthathe i-iron okanye ezinye iivithamini ngaphandle kwengcebiso kagqirha.
- Ukuba unale mpawu, into yokuqala omawuyenze kukubona ugqirha ofanelekileyo, ujonge ezinye izizathu, uze uxoxe ngesicwangciso sonyango esifanelekileyo kuwe.
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