Xa ulala ebusuku uze uzame ukulala kakuhle, ngaba wakha waba nemilenze engavakaliyo, ukungazinzi okuphuma ngaphakathi, kunye nokuziva ufuna ukuyishukumisa? Nokuba uzama kangakanani ukuthula, ngaba imilenze yakho iyaqhaqhazela nje kwaye ayivumi ukuyiyeka? Le yinto esiyibiza ngokuba yiRestless Legs Syndrome (RLS). Abantu abaninzi bayalahlekelwa bubuthongo ngenxa yesi simo, baze bazive bediniwe kakhulu kwaye bediniwe ngosuku olulandelayo.
“Abantu abaninzi abane-RLS balala ngamaxesha athile. Banobunzima bokulala, kwaye badla ngokuvuka kuba imilenze yabo iyaxhuzula,” batsho oogqirha bemithambo-luvo. Kodwa iindaba ezimnandi zezokuba kubantu abaninzi, le meko inokulawulwa kakhulu ngonyango olulula kakhulu kunye notshintsho oluncinci kwindlela yokuphila. Ukuba kunjalo, nawe ungalala kakuhle ebusuku. Makhe sibone ukuba ungenza ntoni?
Yintoni kanye kanye i-RLS?
Ngamafutshane, i-Restless Legs Syndrome (RLS) yimeko echaphazela inkqubo yemithambo-luvo. Ibonakaliswa yimvakalelo enganyamezelekiyo yokuba kufuneka ushukumise imilenze yakho (kwaye ngamanye amaxesha iingalo zakho). Le mvakalelo kunzima ukuyichaza. Kwabanye, kuvakala ngathi kukho into ebaleka emilenzeni yabo, ngathi bayaxhuzula, okanye ngathi bayatsala. Into ebalulekileyo kukuba xa ushukumisa imilenze yakho, ukungakhululeki kuyaphela okwethutyana.
Oku kungakhululeki kwenzeka rhoqo xa uphumle. Oko kuthetha ukuba xa uzama ukulala ebusuku, uhleli ubukele iTV, okanye uqhuba ixesha elide. Yiyo loo nto kuyingxaki enkulu ekulaleni kamnandi ebusuku. Xa ungakwazi ukulala kakuhle ebusuku, uziva udiniwe kakhulu ngosuku olulandelayo kwaye awukwazi ukwenza nto ngokufanelekileyo.
Zama ukwenza ezi zinto ngaphambi kokuba ulale.
Oko ukwenzayo kwiiyure ezimbalwa ngaphambi kokuba ulale kunokwenza umahluko omkhulu kumgangatho wobuthongo bakho.
Yenza umthambo olula.
Ukuzilolonga kancinci ngokuhlwa okanye ngaphambi kwesidlo sangokuhlwa kunokunceda ukunciphisa iimpawu ze -RLS. Kodwa khumbula, ukuzilolonga okunzima ngaphambi kokuba ulale akulunganga. Kungenza iimpawu zibe zimbi ngakumbi. Ukuhambahamba okufutshane okanye ukulima igadi ngokuhlwa kulungile kule nto.
Hlamba ngamanzi ashushu.
Abanye abantu bafumana isiqabu esikhulu xa behlamba ngamanzi ashushu okanye befaka iinyawo zabo esityeni samanzi afudumeleyo. Ubushushu buyaphumza izihlunu emilenzeni kwaye buphucule ukujikeleza kwegazi. Oku kunokunciphisa ukungakhululeki kwaye kukuncede ulale kwakhona.
Ngaba uyawathatha amayeza akho ngexesha?
Ukuba usela amayeza e-RLS, ixesha lokuthatha elo yeza libaluleke kakhulu.
Impazamo abantu abaninzi abayenzayo kukuthatha amayeza emva kokuba iimpawu ziqalile, okanye ngaphambi kokuba ulale. Musa ukwenza loo nto. Thetha nogqirha wakho uze uziqhelise ukuthatha amayeza akho kwangethuba ngaphambi kokuba iimpawu zakho ziqale.
Masithi uhlala uqaqanjelwa yimilenze emva kwesidlo sangokuhlwa. Ngoko ke, thatha amayeza akho kwangethuba. Kuya kufuneka ukhethe ukuba leliphi ixesha elikulungeleyo.
Kwaye kukho enye into ebaluleke kakhulu. Xelela ugqirha wakho kungekuphela nje ngamayeza owasebenzisayo e-RLS, kodwa nangawo nawaphi na amanye amayeza, iivithamini, kwanamayeza esintu owasebenzisayo. Kuba amanye amayeza anokwenza iimpawu ze-RLS zibe zimbi ngakumbi.
Ngamanye amaxesha kuthatha ixesha ukufumana iyeza elifanelekileyo kuwe. Wonke umntu usabela ngokwahlukileyo kumayeza. Abanye abantu baziva bebhetele ngedosi yokuqala. Kwabanye, amayeza abawasebenzisayo asenokungasebenzi kakuhle ngokuhamba kwexesha. Ugqirha wakho unokukunika elinye iyeza. Yiyo loo nto kubalulekile ukuhlala unxibelelana nogqirha wakho.
Ngaba sifanele sihlale kude nezi zinto zokutya neziselo okwethutyana?
Kuye kwafunyaniswa ukuba ukutya neziselo ezithile ziyenza mandundu iimpawu ze-RLS. Kungcono ukuziphepha kangangoko unako.
| Izinto ekufuneka uziphephe | Kutheni ufanele uziphephe ezi zinto? |
|---|---|
| I-Caffeine (Ikofu, iti, itshokolethi, iziselo ezibandayo) | I-caffeine sisikhuthazi esinokwenza iimpawu ze-RLS zibe mandundu. Kungcono ukuyiphepha, ingakumbi emva kokuba kuhlwile. |
| Utywala | Utywala buphazamisa iindlela zokulala, nto leyo enokwenza izinto zibe mbi ngakumbi kumntu one-RLS. |
| I-Nicotine (iicuba, icuba) | I-Nicotine yenye into enamandla yokuvuselela ingqondo. Iphazamisa ubuthongo kwaye yonyusa iimpawu ze-RLS. |
| Itshizi ekhulileyo | Olunye uphando lubonisa ukuba into ebizwa ngokuba yi-tyramine, efumaneka kwitshizi esele ikhulile, inokunyusa iimpawu ze-RLS kwabanye abantu. Nangona oku kusenokungabi yinto eqhelekileyo kubo bonke abantu, kulungile ukukwazi. |
Ukuphazamisana nako kukwayindlela elungileyo.
Amaxesha amaninzi, iimpawu ze-RLS azibi zimbi kangako xa ingqondo yakho igxile kwenye into. Khawuthelekelele ufunda incwadi okanye wenza into oyithandayo. Emva koko ingqalelo yakho ikwimsebenzi, kungekhona imilenze yakho.
Ukuba awukwazi ukulala ebusuku, endaweni yokujikajika ebhedini, kungcono uphume ebhedini, uye kwelinye igumbi, wenze into eza kuthoba ingqondo yakho. Oku kungaba kukufunda incwadi, ukumamela umculo othomalalisayo, okanye ukwenza into eza kugcina ingqondo yakho igxile . Ukuba uziva ulele kwakhona emva kwexesha elithile, buyela ebhedini.
Ngolu tshintsho lwendlela yokuphila kunye nonyango olufanelekileyo oluvela kugqirha wakho, unganciphisa kakhulu ukuphazamiseka kokulala kwakho okubangelwa yi-RLS. Abantu abaninzi ngoku bafumana iimpawu iintsuku ezimbini kuphela ngeveki, kwaye oko kuncinci kakhulu kunangaphambili. Ngoko ke ungakhathazeki, nawe ungayoyisa le meko.
Umyalezo Wokuya Ekhaya
- I-RLS (Restless Legs Syndrome) yimeko enxulumene nenkqubo yemithambo-luvo , ayisiyonto uyicingayo.
- Ukuzilolonga kancinci kunye nokuhlamba ngamanzi ashushu iiyure ezimbalwa ngaphambi kokulala kunokunceda.
- Thetha nogqirha wakho uze uqale ukuthatha amayeza akho e-RLS ngaphambi kokuba iimpawu zakho ziqale. Xelela ugqirha wakho nangamanye amayeza owasebenzisayo.
- Ziphephe ngokupheleleyo i-caffeine, utywala kunye ne-nicotine, kuba ezi zinto zinokwenza iimpawu zibe zimbi ngakumbi.
- Ukuba awukwazi ukulala ebusuku kwaye imilenze yakho ayikhululekanga, vuka ebhedini wenze into eza kukuphazamisa.
- Musa ukuba neentloni ngale meko okanye ubandezeleke wedwa. Ngokuqinisekileyo bonana nogqirha kwaye ufumane ingcebiso.
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