Ngaba wakha waziva uzive ungaqhelekanga, ungakhululekanga, okanye ungalawulekiyo emilenzeni yakho xa ulala ebusuku, okanye xa ubukele iTV okanye uhleli nje esitulweni? Abantu abaninzi bakufumanisa kunzima ukuchaza ngamazwi. Abanye bathi kuvakala ngathi kukho into ebaleka ngaphakathi emilenzeni yakho, abanye bathi kuvakala ngathi kuyatsha ngaphakathi emilenzeni yakho, kanti abanye bathi kuvakala ngathi kutshazwa ngumbane. Nangona kunjalo, ukuze ususe oku kungakhululeki, kufuneka ushukumise imilenze yakho. Oku kubizwa ngokuba yiRestless Legs Syndrome ngokwezonyango, okanye iRLS ngamafutshane. Oku akusiyo nje imvakalelo yokudinwa emilenzeni yakho, le yimeko enokuphazamisa kakhulu ubuthongo bakho nobomi bakho bemihla ngemihla. Kodwa iindaba ezimnandi zezokuba zininzi izinto esinokuzenza ukuze sikulawule.
Kutheni le meko ebizwa ngokuba yi-RLS isenzeka?
Nangona kungekho sizathu sinye sifunyenweyo, kukho izinto ezininzi eziye zachongwa njengezinegalelo kwi-RLS. Ngamafutshane, kukholelwa ukuba ibangelwa kukungalingani kweekhemikhali ezithile kwinkqubo yethu yemithambo-luvo, ingakumbi engqondweni, njengekhemikhali ebizwa ngokuba yi-dopamine .
Ukongeza, ezinye izinto ezininzi zinokunyusa okanye zibangele iimpawu ze-RLS:
- Imfuza: Ukuba umntu kusapho lwakho une -RLS , nawe unokuba nayo.
- Ukunqongophala kwe-iron: Amanqanaba aphantsi e-iron emzimbeni yeyona nto iphambili neyona ixhaphakileyo ye-RLS.
- Ukukhulelwa: Abanye abafazi abakhulelweyo banokuba ne-RLS, ingakumbi kwiinyanga ezimbalwa ezidlulileyo. Nangona kunjalo, idla ngokunyamalala emva kokuba umntwana ezelwe.
- Ezinye iimeko zonyango: I-RLS inokunxulunyaniswa neemeko ezifana nokungasebenzi kakuhle kwezintso, isifo seswekile, kunye ne-peripheral neuropathy.
- Amayeza athile: Amanye amayeza okulwa nee-allergies, ukudakumba, kunye nokucaphuka anokunyusa iimpawu ze-RLS.
Masitshintshe indlela esiphila ngayo size sisuse le ngxaki!
Ngaphambi kokuba sisebenzise amayeza okulawula i-RLS, utshintsho oluncinci kwindlela esiphila ngayo kunye nemikhwa yethu yemihla ngemihla lunokubonelela ngesiqabu esikhulu. Makhe sijonge ukuba zeziphi ezo zinto.
Ukutya, iziselo kunye nokuzilolonga
Ukutya okutyayo kunye nomthambo owunika umzimba wakho kuyichaphazela ngokuthe ngqo i-RLS.
Khumbula, ziphephe ezi zinto kwiiyure ezimbalwa ngaphambi kokulala ebusuku. I-caffeine, i-nicotine, kunye notywala zizinto ezivuselela inkqubo yemithambo-luvo. Ezi zinokwenza iimpawu ze-RLS zibe zimbi ngakumbi. Ikofu, iti, itshokolethi, kunye nezinye iziselo ezibandayo ziqulethe i-caffeine.
| Isenzo | Kutheni kubalulekile kunye neenkcukacha ezithe vetshe |
|---|---|
| Zilolonge yonke imihla. | Kulungile ukwenza umthambo ophakathi yonke imihla, njengokuhamba, ukudada, okanye i-yoga. Kodwa khumbula, musa ukwenza umthambo onzima kakhulu kufutshane nexesha lokulala. Oku kunokwenza iimpawu zibe zimbi ngakumbi. |
| Ukolula | Yenza umthambo wokuzolula imisipha yemilenze (ingakumbi amathole namathanga) kwangoko nje ukuba uvuke kusasa nangaphambi kokuba ulale ebusuku. Oku kuya kunciphisa uxinzelelo kwimisipha. |
| Ukuphulula umlenze | Ukuphulula imilenze yakho kancinci ngaphambi kokuba ulale kuphucula ukujikeleza kwegazi, kuphumze izihlunu zakho, kwaye kukunika ukuphumla okukhulu. |
| Ukubilisa emanzini ashushu | Ngaphambi kokuba ulale, faka iinyawo zakho esityeni samanzi afudumeleyo imizuzu eli-15-20. Okanye, ukuhlamba ngamanzi ashushu nako kuyanceda kakhulu. Oku kuya kukhulula izihlunu kwaye kunciphise ukungonwabi. |
| Kuphephe ukutya okunzima. | Kuphephe ukutya isidlo esikhulu xa sele kusondele ixesha lokulala. Ukutya okunzima kunokwenza kube nzima ukuba umzimba wakho ukwazi ukugaya ukutya, nto leyo enokuphazamisa ubuthongo bakho kwaye yonyuse iimpawu ze-RLS. |
Indlela yokuvula indlela yokulala kamnandi ebusuku
Ngenxa yokuba i-RLS ichaphazela ngqo ubuthongo, kubaluleke kakhulu ukuphuhlisa imikhwa emihle yokulala. Oku sikubiza ngokuba lucoceko lokulala .
- Ixesha lokulala elingaguqukiyo: Zama ukulala nokuvuka ngexesha elifanayo yonke imihla, kangangoko unako. Qhubeka nalo mkhwa nokuba ngeempelaveki. Oku kuya kunceda iwotshi yomzimba wakho isebenze kakuhle.
- Valelisa ukulala: Ukulala emini kunokwenza kube nzima ukulala ebusuku. Ukuba kufuneka ulale, zama ukungalali ngaphezu kwemizuzu engama-20-30 emva kwemini.
- Sebenzisa ibhedi yakho kuphela xa ulala kwaye ulala ngesondo: Yeka ukubukela iTV, ukusebenza, nokutya ebhedini. Ingqondo yakho kufuneka iqonde ukuba ibhedi yindawo yokulala.
- Musa ukukhathazeka ngokulala: Musa ukusebenzisa ixesha lakho lokulala ukucinga ngeengxaki kunye namaxhala osuku. Malunga neyure ngaphambi kokulala, bhala phantsi iingxaki zakho kunye nemisebenzi ekufuneka uyenze ngomso kwincwadi yamanqaku. Oku kuya kukunceda uphumle. Ukwenza izinto ezifana nokuzilolonga ngokuphefumla kakhulu kuluncedo kakhulu.
Ufanele uye nini ngokuqinisekileyo kugqirha?
Ukuba la mayeza asekhaya awakuncedi, okanye ukuba i-RLS inefuthe elikhulu ebomini bakho, qiniseka ukuba ubona ugqirha wosapho lwakho .
1. Thetha ngamayeza akho: Ukuba sele uwasebenzisa (amayeza amiselwe ngugqirha nalawo angamiselwe ngugqirha) kwezinye iimeko, thetha nogqirha wakho ngawo. Kusenokwenzeka ukuba amayeza owasebenzisayo enza iimpawu ze-RLS zibe mandundu. Ungaze uyeke ukuthatha amayeza okanye utshintshe umthamo ngaphandle kokubuza ugqirha wakho kuqala.
2. Fumana uvavanyo lwegazi: Ugqirha wakho uza kuyalela uvavanyo lwegazi. Oku kuya kujonga ikakhulu amanqanaba akho e-iron kunye nokusebenza kwezintso . Ukunqongophala kwe-iron yimbangela eqhelekileyo nenganyangekayo ye-RLS. Ukusela iipilisi ze-iron ngamanye amaxesha kunokuphelisa ngokupheleleyo ezi mpawu.
3. Ezinye iindlela zonyango: Ukuba akukho nanye kwezi isebenzayo, kukho amayeza akhethekileyo e-RLS. Ugqirha wakho angakunceda ufumanise unyango olufanelekileyo lweempawu zakho.
I-RLS ayisiyonto ingaqhelekanga kuwe. Yimeko echaphazela abantu abaninzi kwaye inokunyangeka. Ngoko ke musa ukuba neentloni okanye ukoyika, kwaye funa ingcebiso kagqirha ukuba kuyimfuneko.
Umyalezo Wokuya Ekhaya
- I-RLS (Restless Legs Syndrome) yimeko yokwenyani yezonyango ebangela ukungonwabi emilenzeni okuphazamisa ubuthongo.
- Utshintsho olulula kwindlela yokuphila njengokuphepha i-caffeine kunye notywala, ukwenza umthambo, ukuphulula iinyawo zakho, kunye nokuzifaka emanzini ashushu kunokukunceda kakhulu.
- Kubaluleke kakhulu ukumisela imikhwa emihle yokulala, njengokulala nokuvuka ngexesha elifanayo yonke imihla.
- Ukuba la macebiso awancedi, qiniseka ukuba ubonana nogqirha wakho. Kubalulekile ukujonga unobangela oyintloko, njengokungabikho kwe-iron.
- Ungaze uyeke ukuthatha amayeza osele uwasebenzisa ngaphandle kwengcebiso kagqirha.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment