Ingabe uzizwa umuzwa ongavamile, ongachazeki emilenzeni yakho uma usuzolala ebusuku, noma uma usuhlale isikhathi eside unganyakazi? Kuzwakala sengathi kunezimpethu ezikhasa ngaphakathi emilenzeni yakho, noma othile ushukumisa ngaphakathi kuwe, futhi uzizwa sengathi kufanele ushukumise imilenze yakho? Khona-ke ungase ube ne -Restless Legs Syndrome , noma i-RLS ngamafuphi, isimo esivamile kodwa esicasulayo abantu abaningi ababhekana naso. Akusona isimo esisongela ukuphila, kodwa singaba nomthelela omkhulu empilweni yakho. Kodwa izindaba ezinhle ukuthi ungasilawula lesi simo ngezinga elikhulu ngokwenza izinguquko ezincane endleleni yakho yokuphila yansuku zonke.
Iyini ngempela i-RLS?
Kalula nje, i-RLS yisimo esihlobene nesimiso sezinzwa. Sibonakala ngesifiso esingabekezeleleki sokunyakaza imilenze ngenkathi uphumule, ikakhulukazi kusihlwa noma ebusuku. Abanye bachaza lokhu kungakhululeki njengokukitaza, umuzwa wokushisa, umuzwa wokudonsa, noma umuzwa wokushisa. Zicabange ubukele i-movie ehholo le-cinema. Ngemva kwesigamu sehora, imilenze yakho iqala ukudansa futhi uzizwa sengathi awukwazi ukuhlala uthule. Noma uma ulala ebusuku ukuze ulale, ulahlekelwa ubuthongo ngokuphelele ngenxa yalokhu kungakhululeki emilenzeni yakho. Lena yindlela i-RLS eba ngayo.
Kulungile, ake sibone ukuthi yiziphi izinto ezilula esingazenza thina ukuze sibhekane nalesi simo esicasulayo.
Imikhuba eyi-8 okufanele uyengeze endleleni yakho yokuphila
Uma ufaka le mikhuba empilweni yakho, nawe uzokwazi ukuthola impumuzo enkulu ezimpawini ze -RLS.
1. Sebenzisa ukushisa nokubanda
Ukugeza ngamanzi afudumele ngaphambi kokulala kungasiza ekuphumuzeni imisipha yemilenze yakho futhi kunciphise izimpawu ze-RLS. Ungaphinda ufake ibhodlela lamanzi ashisayo noma abandayo emilenzeni yakho uma uzizwa ungakhululekile. Lo mehluko wokushisa ungashintsha indlela ubuchopho bakho obusingatha ngayo imizwa, okungasiza ekucindezeleni umuzwa ophazamisayo. Ngamanye amazwi, ungakuphazamisa.
2. Hambisa, hlikihla kahle
Ukuhlala uthule kuyinto enzima kakhulu kumuntu one-RLS. Ngakho-ke, ikhambi elingcono kakhulu ngokushesha ukuvuka uhambe ngokushesha nje lapho uzizwa ungakhululekile.
- Yenza izivivinyo zokuzelula ngaphambi kokulala. Ikakhulukazi yelula indawo yethole ngokuhambisa amaqakala akho phezulu naphansi njengokungathi ugoqa izinyawo zakho.
- Uma uya endaweni efana nebhasi noma ihholo lesinema, khetha isihlalo esiseceleni kwegumbi eduze ngangokunokwenzeka. Ngaleyo ndlela, kulula ngawe ukuvuka nokuhambahamba noma nini lapho uthanda khona.
- Ukuhlikihla izinyawo okuhle nakho kuyazuzisa kakhulu. Lokhu kunikeza ukuvimbela umuzwa wokucasuka futhi kunciphisa ukungakhululeki.
3. Khuluma nodokotela wakho ngemithi oyiphuzayo (lokhu kubaluleke kakhulu!)
Tshela udokotela wakho ngayo yonke imithi oyithathayo, okuhlanganisa nemithi etholakala ngaphandle kwemithi kadokotela, hhayi nje imithi kadokotela . Eminye imithi ingenza izimpawu ze-RLS zibe zimbi kakhulu.
Isibonelo, eminye imithi yokungezwani komzimba kanye nemithi yomkhuhlane, eminye imithi yokucindezeleka, imithi yokwelapha ingqondo, kanye neminye imithi yokwelapha isicanucanu kungenza i-RLS ibe yimbi kakhulu.
Ungakhathazeki, kunezinye izindlela ezingasetshenziswa esikhundleni sazo zonke lezi. Udokotela wakho uzokunikeza umuthi ohlukile ofanele wena futhi ongeke uthinte i-RLS yakho. Ungalokothi uqale noma uyeke ukuthatha umuthi ngaphandle kokubonisana nodokotela wakho kuqala.
4. Ukuzivocavoca umzimba, kodwa hhayi kakhulu!
Njengabo bonke abanye, ukuvivinya umzimba kubalulekile empilweni yakho. Kodwa-ke, uma une-RLS, kufanele ugweme ukwenza izinguquko ezisheshayo endleleni yakho yokuzivivinya. Isibonelo, ukuziqeqesha ngokuzumayo ukuze ugijime i-marathon noma ukuyeka ngokuzumayo indlela yakho evamile yokuzivivinya kungenza izimpawu ze-RLS zibe zimbi kakhulu. Into engcono kakhulu kubantu abane-RLS ukugcina izinga elifanayo lomsebenzi.
5. Gwema i-caffeine.
Ukugwema izinto ezifana nekhofi, itiye, ushokoledi, nama-soda ane-caffeine kungakusiza ukuthi uzole ingqondo yakho futhi ulale kahle ebusuku. Umuntu one-RLS enzima angase angakwazi ukuyiqeda ngokuphelele i-caffeine. Kodwa-ke , uma isimo singesibi kangako, ukuyeka i-caffeine kungenza umehluko omkhulu.
6. Yeka ukusebenzisa utshwala.
Nakuba ukuphuza utshwala kungakwenza uzizwe ulele, empeleni kungavusa phakathi nobusuku. Uma uvuka, izimpawu zakho ze-RLS zingase zibe zimbi kakhulu kunokujwayelekile. Ngakho-ke kungcono ukugwema utshwala ngokuphelele.
| Izinto Okufanele Uzigweme | Izinto Okufanele Uzenze |
|---|---|
| I-caffeine (ikhofi, itiye, ushokoledi) | Ukugeza ngamanzi afudumele |
| Ukusetshenziswa kotshwala | Ukuhlikihla imilenze nokuzelula |
| Ukuhlala endaweni eyodwa isikhathi eside kakhulu | Ukugcina ukudla okunempilo |
| Ukushintsha isimiso sakho sokuzivocavoca ngesikhathi esisodwa | Ukwakha imikhuba emihle yokulala |
7. Yidla ukudla okunempilo
Ukudla okunomsoco nokulinganiselayo kubaluleke kakhulu kumuntu one-RLS. Amanye amacala e-RLS ahlotshaniswa nokuntuleka kwensimbi . Insimbi ibalulekile ekukhiqizweni kwekhemikhali ebizwa ngokuthi i-dopamine, ethwala imiyalezo yezinzwa ebuchosheni. Kukholakala ukuthi izinguquko kula mazinga e-dopamine zinegalelo kulesi simo.
Ngakho-ke, uma udokotela wakho ehlola igazi futhi eqinisekisa ukuthi unamazinga aphansi e-iron, bangase batuse ukuthatha izithasiselo ze-iron. Izithasiselo ze-magnesium nazo zingasiza.
Kubaluleke kakhulu: Ungalokothi uthathe izithasiselo ze-iron noma ze-magnesium ngaphandle kweseluleko sikadokotela. I-iron eningi ingaba yingozi. Futhi, i-magnesium eningi ingabangela imiphumela emibi njengohudo. Tshela udokotela wakho ngawo wonke amavithamini kanye nezithasiselo ozithathayo.
8. Thuthukisa imikhuba yakho yokulala
Ngenxa yokuthi i-RLS inomthelela omkhulu ekulaleni, kubalulekile ukwenza konke okusemandleni akho ukuze ulale kahle. Lokhu sikubiza ngokuthi 'Ukuhlanzeka Kokulala' .
- Lala ngesikhathi esifanayo nsuku zonke, uvuke ngesikhathi esifanayo.
- Yidla isidlo sakusihlwa amahora angu-2-3 ngaphambi kokulala.
- Yenza ikamelo lakho lokulala liphole, libe mnyama, futhi lithule .
- Gwema ukubuka i-TV noma ukusebenzisa ifoni yakho ngaphambi kokulala. Kunalokho, yenza okuthile okuphumuzayo njengokufunda incwadi.
Ukwenza le mikhuba ibe yingxenye yempilo yakho kuzothuthukisa ikhwalithi yokulala kwakho futhi kukusize ulawule izimpawu ze-RLS.
Umlayezo Wokuya Nawe Ekhaya
- I-Restless Legs Syndrome (RLS) yisimo sezokwelapha sangempela, akuyona into oyicabange engqondweni yakho. Ngakho ungabi namahloni ngayo.
- Lesi simo singalawulwa kakhulu ngokushintsha indlela yokuphila elula (ukwelashwa ngokushisa/ngokushisa, ukuzivocavoca, ukubhucungwa).
- Qiniseka ukuthi ukhuluma nodokotela wakho ngayo yonke imithi oyiphuzayo, kanye nanoma yimaphi amavithamini/izithasiselo ocabanga ukuziqala.
- Kubaluleke kakhulu ukugwema i-caffeine notshwala ngoba kungenza izimpawu ze-RLS zibe zimbi kakhulu.
- Uma unenkinga yokulawula izimpawu zakho naphezu kokulandela le miyalelo, bona udokotela ukuze akusize.
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