Uzizwa kanje uma ulala ebusuku ukuze ulale kahle? Uzizwa sengathi kukhona okukudonsa ngendlela engavamile, sengathi othile ukukhasa, noma uzizwa unesifiso esingabekezeleleki sokuhambisa imilenze yakho? Lokhu yilokho esikubiza ngokuthi i-Restless Legs Syndrome (RLS). Kuyinto ecasulayo kakhulu, ikakhulukazi uma ulala ebusuku, futhi kungaba ukuphazamiseka okukhulu ebuthongweni bakho.
Akukho ukwelashwa kwalesi simo okwamanje. Kodwa ungakhathazeki. Kunezindlela eziningana zokuthola impumuzo kulezi zimpawu ngaphandle kokusebenzisa imithi nokwenza izinguquko ezincane endleleni yakho yokuphila. Yilokho esikhuluma ngakho namuhla.
Ake sihlakulele umkhuba omuhle wokulala?
Uma indlela yakho yokulala iphazamiseka, izimpawu ze-RLS zingaba zimbi kakhulu. Ngakho-ke, kubaluleke kakhulu ukusungula imikhuba emihle yokulala .
Cabanga nje, bekuzokwenzekani uma ububukela i-TV kuze kube sebusuku kakhulu ngezinye izinsuku, bese uhlala uphapheme ocingweni lwakho kuze kube sentathakusa ngosuku olulandelayo, bese isikhathi sakho sokulala sishintsha? Iwashi lakho lomzimba lizophazamiseka ngokuphelele. Lokhu akukuhle kumuntu one- RLS .
Into engcono kakhulu ongayenza ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Ungenzi noma yiziphi izinguquko ngempelasonto kuphela. Kungase kube nzima kancane ekuqaleni, kodwa ngemva kwesikhashana umzimba wakho uzojwayela.
Yenza ikamelo lakho lokulala libe yindawo elungele ukulala.
- Yenza igumbi lipholile, libe mnyama, futhi likhululeke .
- Kungcono ukugcina izinto ezifana ne-TV, ikhompyutha, kanye nocingo zingangeni ekamelweni lokulala. Ukukhanya okuluhlaza okwesibhakabhaka okuvela kuzo kunciphisa ukukhiqizwa kwe -melatonin , i-hormone ekusiza ulale.
- Zenze umkhuba wokwenza into ephumuzayo, njengokufunda incwadi, isigamu sehora ngaphambi kokulala.
Ingabe unezinga eliphansi lensimbi? (Insimbi)
Imbangela enkulu ye-RLS ibhekwa njengamazinga aphansi e-iron emzimbeni. I-iron ibalulekile ekusebenzeni kwe-dopamine, ikhemikhali (i-neurotransmitter) ethwala imiyalezo ethile yezinzwa ebuchosheni. Uma i-iron iphansi, ukusebenza kwalesi simiso se-dopamine kungaphazamiseka, okuholela ezimpawini ze-RLS.
Kodwa lokhu akusho ukuthi kufanele uye ekhemisi uyothenga amaphilisi ensimbi . Ukwenza kanjalo kungaba yingozi.
Khumbula, ngaphambi kokuqala noma yiziphi zalezi zinto, ikakhulukazi ngaphambi kokusebenzisa amavithamini, kufanele nakanjani ukhulume nodokotela wakho.
Udokotela wakho angase akucele ukuhlolwa kwegazi okubizwa ngokuthi i-'Serum Ferritin' ukuze kuhlolwe amazinga akho ensimbi. Lokhu kuzokunikeza isithombe esinembile sezindawo zokugcina insimbi emzimbeni wakho. Uma amazinga akho ensimbi eqinisekisiwe ukuthi aphansi kuphela lapho kufanele uthathe khona izithasiselo zensimbi njengoba kunqunywe udokotela wakho.
Ake sibheke namanye amavithamini namaminerali
Ngaphezu kwe-iron, ezinye izifundo ziphakamisa ukuthi ukuntuleka kwezinye izakhamzimba eziningana nakho kungandisa izimpawu ze-RLS. Kodwa-ke, kusenokuntuleka kobufakazi obuqinile besayensi balokhu. Kodwa-ke, abanye abantu bathole impumuzo kulezi zinto.
- I-Folic Acid: Lokhu kungaba usizo kwabanye abantu ababhekene ne-RLS ngesikhathi sokukhulelwa.
- I-Magnesium: I-Magnesium iyiminerali esiza ukuphumula imisipha. Abanye abantu bathole ukuthi ukuthatha i-magnesium ngaphambi kokulala kunciphisa ukungakhululeki emilenzeni.
- I-Vitamin B12 : Le vithamini ibalulekile ekusebenzeni kahle kwesimiso sezinzwa.
Kodwa ngiyaphinda, ungaziqali lezi zinto ngaphandle kokukhuluma nodokotela wakho. Ukuthatha lezi zinto ngokungadingekile kungabangela ezinye izinkinga zempilo.
Izinguquko zendlela yokuphila nezinto ongazenza ekhaya
Ngaphambi kokusebenzisa imithi, kunezinto eziningi ezilula esingazizama ekhaya. Okukodwa noma ngaphezulu kwalokhu kungakusebenzela.
| Indlela yokwelapha | Okudingeka ukwenze kulula. |
|---|---|
| Ukushintsha kwezinga lokushisa | Geza ngamanzi afudumele ngaphambi kokulala. Noma cwilisa izinyawo zakho esitsheni samanzi afudumele cishe imizuzu eyi-15. Abanye abantu bathola impumuzo emanzini ashisayo, kanti abanye bathola impumuzo ngokusebenzisa iphakethe leqhwa ezinyaweni zabo. Zama ukubona ukuthi yini ekusebenzelayo. |
| Ukubhucungwa kwemilenze | Ukuhlikihla imisipha emilenzeni yakho njalo, ikakhulukazi imisipha yethole, kungasiza ekunciphiseni ubuhlungu nokungakhululeki. Zama lokhu ngaphambi kokulala ebusuku. Ungase uthole ukuthi uthola ubuthongo obuhle ebusuku. |
| Ukuvivinya umzimba okufanele | Ukuvivinya umzimba okuthambile nokuvamile usuku lonke kungasiza ekunciphiseni izimpawu ze-RLS. Izinto ezifana nokuhamba, i-yoga, kanye nokwelula umzimba kuhle kakhulu. Kodwa khumbula, ungakwenzi ngokweqile noma ukwenze ngokuzikhandla kakhulu. Ukwenza kanjalo kungenza izimpawu zakho zibe zimbi kakhulu. |
| Ukunciphisa ukucindezeleka | Ukucindezeleka kungumngane omkhulu we-RLS. Uma ukucindezeleka kukhuphuka, izimpawu ze-RLS zingaba zimbi kakhulu. Ngakho thola izindlela zokuzola. Zama izinto ezifana nokuphefumula okujulile, ukuzindla, kanye ne-yoga. |
Ake sifunde ngezinye izindlela zokwelapha.
Ngaphezu kwalokhu okungenhla, kunezinye izindlela zokwelapha eziningana ongaxoxa ngazo nodokotela wakho.
- Ukuvuselelwa Ngogesi: Kunezinye izinto eziletha ukushaqeka okuncane kakhulu noma imizwa kagesi emilenzeni nasezinyaweni. Abanye bathi lokhu kuvuselela imizwa futhi kunikeza impumuzo ezimpawini ze-RLS.
- Ukwelashwa nge-acupuncture: Akukho bufakazi obuqinile besayensi bokuthi lokhu kwelashwa, okuhilela ukufaka izinaliti ezincane kakhulu ezindaweni ezithile emzimbeni, kunikeza impumuzo ku-RLS. Kodwa-ke, abanye abantu baye bazama le ndlela futhi bathola ukuthi izimpawu zabo zithuthukile.
Ngaphambi kokuzama noma yiziphi zalezi zinto, kuwukuhlakanipha ukubuza udokotela ukuthi ziyafaneleka yini esimweni sakho futhi ziphephile.
Umlayezo Wokuya Nawe Ekhaya
- I-Restless Legs Syndrome (RLS) akuyona into oyicabangayo, iyisimo sangempela sezokwelapha. Ngakho ungabi namahloni ngaso.
- Ngaphambi kokusebenzisa imithi, izinto ezilula njengokusungula imikhuba emihle yokulala, ukuzivocavoca okulula, ukubhucunga umzimba, nokunciphisa ukucindezeleka kungenza umehluko omkhulu.
- Ungalokothi uthathe i-iron noma amanye amavithamini ngaphandle kweseluleko sikadokotela.
- Uma unalezi zimpawu, into yokuqala okufanele uyenze ukubona udokotela ofanelekayo, uhlole ezinye izimbangela, bese uxoxa ngohlelo lokwelashwa olufanele wena.
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