Ingabe uzizwa ungakhululekile ngendlela exakile emilenzeni yakho uma ulala ebusuku, noma uma uphumule nje, njengezintuthwane zigijima, noma othile ekudonsela ngaphakathi? Ingabe unesifiso esingenakuphikiswa sokuhambisa imilenze yakho? Uma uhambisa umlenze, ingabe ukungakhululeki kuyaphela isikhashana, bese uqala futhi? Ingabe lokhu kuyinkinga enkulu ebuthongweni bakho? Uma kunjalo, ungase ube nesifo sezinzwa esivame kubantu abaningi. Lokhu sikubiza ngokuthi i -Restless Legs Syndrome , noma i-RLS ngamafuphi.
Lesi akusona isifo esiyingozi, kodwa kungaba yinkinga enkulu empilweni. Kungaba yinselele, ikakhulukazi ukulala kahle ebusuku. Odokotela abakwazanga ukuthola imbangela eqondile yalokhu, futhi akukho ukwelashwa kwakho. Kodwa into engcono kakhulu ukuthi, kunezinto ezithile ezandisa noma ezibangela lezi zimpawu. Uma sazi kahle ukuthi ziyini lezo zinto futhi siziqhelelanisa nazo ngangokunokwenzeka, singakulawula lokhu kungakhululeki ngezinga elikhulu.
Izimbangela Ezivamile Zezimpawu Ze-RLS
Kulungile, ake sibheke ukuthi yini engenza i-RLS ibe yimbi kakhulu. Lezi zinto azithinti wonke umuntu ngendlela efanayo. Mhlawumbe unento eyodwa noma ezimbili kuphela kulezi. Ngakho-ke qaphela lokhu futhi wenze ucwaningo ukuze ubone ukuthi lezi zinto ziyayithinta yini impilo yakho.
| Izimbangela ezandisa izimpawu | Lokho ongakwenza |
|---|---|
| Eminye imithi | Eminye imithi oyithathayo, njengemithi yokulwa nokucanuzela kwenhliziyo, eminye imithi yokucindezeleka, kanye neminye imithi yomfutho wegazi ophakeme (ama-beta blockers), ingenza lesi simo sibe sibi kakhulu. Uma ubona ukuthi unenkinga enkulu ngemva kokuqala imithi, khuluma nodokotela wakho ngokushesha. Ungalokothi uyeke ukuthatha imithi yakho ngaphandle kweseluleko sikadokotela wakho. |
| Ukuhlala endaweni efanayo | Lezi zimpawu zingavela uma uhlala endaweni efanayo isikhathi eside, njengokugibela ibhasi elide, ukuhamba ngesitimela, ukubukela ibhayisikobho ebhayisikobho, noma lapho umlenze wakho usesikhwameni. Phumula noma nini lapho kungenzeka, hambahamba kancane, bese welula imilenze yakho. |
| Ukungalali kahle | Ukulala sekwephuzile kunokujwayelekile nokuvuka ekuseni kungenza izimpawu ze-RLS zibe zimbi kakhulu. Ngakho-ke, kwenze umkhuba ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Ukulala kahle ebusuku kuyimithi engcono kakhulu yalokhu. |
| Utshwala | Uma uthola ukuthi ukuphuza utshwala kukwenza uzizwe ungcono kakhulu, zama ukukugwema. Gwema ukuphuza utshwala ikakhulukazi ngesikhathi sokulala. |
| I-caffeine | Nciphisa inani lekhofi, iziphuzo ze-cola, kanye netiye oliphuzayo, ikakhulukazi ntambama nakusihlwa. Ushokoledi, ezinye iziphuzo ezinikeza amandla, ngisho nemithi ebandayo ingaqukatha i-caffeine. Ngakho funda ilebula uma uthenga okuthile esitolo. |
| Ukubhema | Uma unomuzwa wokuthi ukubhema kwenza izimpawu zakho ze-RLS zibe zimbi kakhulu, ukuzama ukuyeka kuhle kakhulu empilweni yakho iyonke. |
Ukukhululeka ekushintsheni kwendlela yokuphila
Ukuthathaimithi , ukunakekela imikhuba yethu, nokunakekela izici ezithile zendlela yethu yokuphila yansuku zonke nakho kungasiza kakhulu ekulawuleni lesi simo.
Iphethini efanele yokuzivocavoca
Ukuzivocavoca okuvamile nokulingene kungasiza ekunciphiseni izimpawu zakho. Isibonelo, ukuhamba kancane ngaphambi kokulala noma ukwelula umzimba kancane kuwumqondo omuhle.
Kodwa khumbula lokhu: Ukuzivocavoca umzimba uze ukhathale kakhulu futhi ujuluke ngezinye izikhathi kungenza izimpawu zibe zimbi kakhulu.Ngakho-ke, kubalulekile ukukhetha isimiso sokuzivocavoca esithambile esifanelana nomzimba wakho.
Ukuphathwa kokucindezeleka
Siyazi ukuthi ukucindezeleka kuyimbangela yezifo eziningi. I-RLS ayihlukile. Ungase uthole ukuthi imilenze yakho ayikhululeki ngezinsuku lapho ucindezelekile. Ngakho thola izindlela zokuphumula.
- Phefumula kakhulu, ubambe isikhashana, bese ukhipha umoya kancane.
- Prakthiza ukuzindla.
- Zama ukuzivocavoca okufana ne-yoga noma i-tai chi.
Izinga lokushisa, izingubo kanye nokudla
- Izinga lokushisa: Abanye abantu babhekana nezimpawu esimweni sezulu esishisayo nesinomswakama. Abanye bazwela kakhulu emakhazeni. Ngakho-ke gwema amazinga okushisa aphezulu. Uma uzizwa ungakhululekile, ukugeza ngamanzi ashisayo, ukucwilisa izinyawo zakho emanzini abandayo, noma ukufaka iphakethe leqhwa noma isikhwama samanzi ashisayo kungakunikeza impumuzo yesikhashana.
- Izingubo: Ezinye izindwangu nezingubo eziqinile zingenza kube nzima kakhulu. Zama ukugqoka izingubo ezikhululekile nezikhululekile, njengokotini, ikakhulukazi uma ulele. Ungase ubone umehluko.
- Ushukela ocolisisiwe: Abanye abantu bathi ushukela osekudleni okucutshunguliwe njenge-soda, amakhekhe, nama-cookies kungenza izimpawu ze-RLS zibe zimbi kakhulu. Zama ukunciphisa ukudla okunoshukela ekudleni kwakho. Ungase uthole ukuthi lokhu kuyasiza.
Kufanele ubonane nini nodokotela?
Uma, naphezu kokuzama lezi zinto, ukuqaqamba kwemilenze yakho kuqhubeka nokuba kubi futhi kuthinta kakhulu imisebenzi yakho yansuku zonke, ikakhulukazi ukulala kwakho, kufanele nakanjani ubone udokotela wakho. Ngezinye izikhathi, i-RLS ingabangelwa ezinye izimo zempilo, njengokuntuleka kwensimbi. Udokotela angakuhlola lokhu futhi, uma kudingeka, anikeze ukwelashwa okufanele.
Khumbula, lokhu akuyona into oyicabangayo. Lesi yisimo sempilo sangempela esingadinga ukwelashwa. Ngakho-ke ungalokothi unqikaze ukucela usizo.
Umlayezo Wokuya Nawe Ekhaya
- I-Restless Legs Syndrome (RLS) yisimo sezinzwa esibonakala ngokungakhululeki emilenzeni kanye nesifiso esinamandla sokuyishukumisa njalo.
- Nakuba imbangela eqondile ingaziwa, ukuhlonza nokugwema izimbangela kunganikeza impumuzo enkulu.
- Eminye imithi oyiphuzayo, ukungalali kahle, utshwala, ukubhema, i-caffeine, ukucindezeleka, kanye nokudla okuthile kungenza lesi simo sibe sibi nakakhulu.
- Uma usola ukuthi lesi simo siyanda ngenxa yomuthi owunikezwe wona, ungalokothi uyeke ukuwuthatha ngaphandle kweseluleko sikadokotela. Khuluma nodokotela wakho ngokushesha.
- Izinguquko zendlela yokuphila ezifana nokuzivocavoca umzimba okulingene, ukulala kahle, kanye nokunciphisa ukucindezeleka kungasiza ekulawuleni izimpawu.
- Uma lokhu kungakhululeki kuphazamisa impilo yakho, ungangabazi ukubona udokotela ukuze akunike iseluleko.
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