Uma ulala ebusuku bese uzama ukulala kahle, wake waba nokungezwani okungajwayelekile emilenzeni yakho, ukungaphumuli okuvela ngaphakathi, kanye nomuzwa wokuthi ufuna ukuyishukumisa? Kungakhathaliseki ukuthi uzama kangakanani ukuthula, ingabe imilenze yakho iyanyakaza nje futhi ayivumi ukuyidedela? Yilokhu esikubiza ngokuthi i-Restless Legs Syndrome (RLS). Abantu abaningi balahlekelwa ubuthongo ngenxa yalesi simo, futhi bazizwe bekhathele kakhulu futhi bekhathele ngosuku olulandelayo.
"Abantu abaningi abane-RLS balala ngezikhathi ezithile. Banobunzima bokulala, futhi bavame ukuvuka ngoba imilenze yabo iyanyakaza," kusho odokotela bezinzwa. Kodwa izindaba ezinhle ukuthi kubantu abaningi, lesi simo singalawulwa kakhulu ngokwelashwa okulula kakhulu kanye nokushintsha indlela yokuphila encane. Uma kunjalo, nawe ungalala kahle ebusuku. Ake sibone ukuthi yini ongayenza?
Iyini ngempela i-RLS?
Kalula nje, i-Restless Legs Syndrome (RLS) yisimo esithinta uhlelo lwezinzwa. Sibonakala ngomuzwa ongabekezeleleki wokufisa ukuhambisa imilenze yakho (futhi ngezinye izikhathi izingalo zakho). Lo muzwa kunzima ukuwuchaza. Kwabanye, kuzwakala sengathi kukhona okugijima emilenzeni yabo, njengokuzwa okubuhlungu, noma njengokuzwa okudonswayo. Into ebalulekile ukuthi uma uhambisa imilenze yakho, ukungakhululeki kuyanyamalala okwesikhashana.
Lokhu kungakhululeki kwenzeka kaningi uma uphumule. Lokho kusho ukuthi uma uzama ukulala ebusuku, uhleli ubukele i-TV, noma ushayela isikhathi eside. Yingakho kuyisithiyo esikhulu sokulala kahle ebusuku. Uma ungakwazi ukulala kahle ebusuku, uzizwa ukhathele kakhulu ngosuku olulandelayo futhi awukwazi ukwenza lutho kahle.
Zama ukwenza lezi zinto ngaphambi kokulala.
Lokho okwenzayo emahoreni ambalwa ngaphambi kokulala kungenza umehluko omkhulu ekhwalithini yokulala kwakho.
Yenza ukuzivocavoca okulula.
Ukuzivocavoca okulula kusihlwa noma ngaphambi kokudla kungasiza ekunciphiseni izimpawu ze -RLS. Kodwa khumbula, ukuzivocavoca okunzima ngaphambi kokulala akuwona umqondo omuhle. Kungenza izimpawu zibe zimbi kakhulu. Ukuhamba ibanga elifushane noma ukulima ingadi kusihlwa kuyindlela enhle yokwenza lokhu.
Geza ngamanzi ashisayo.
Abanye abantu bathola impumuzo enkulu ngokugeza ngamanzi ashisayo noma ngokucwilisa izinyawo zabo esitsheni samanzi afudumele. Ukushisa kukhulula imisipha emilenzeni futhi kuthuthukise ukujikeleza kwegazi. Lokhu kunganciphisa ukungakhululeki futhi kukusize ulale kabusha.
Uyawuthatha yini umuthi wakho ngesikhathi?
Uma uthatha imithi ye-RLS, isikhathi sokuthatha leyo mithi sibaluleke kakhulu.
Iphutha elenziwa abantu abaningi ukuphuza imithi ngemva kokuqala kwezimpawu, noma ngaphambi kokulala. Ungakwenzi lokho. Khuluma nodokotela wakho bese uqala umkhuba wokuthatha imithi yakho ngaphambi kokuba izimpawu zakho ziqale.
Ake sithi uvame ukuba nama-cramps emilenzeni ngemva kwesidlo sakusihlwa. Ngakho-ke, thatha umuthi wakho kusenesikhathi. Kufanele unqume ukuthi yisiphi isikhathi esikulungele kangcono.
Futhi kukhona enye into ebaluleke kakhulu. Tshela udokotela wakho hhayi nje kuphela ngemithi oyithathayo ye-RLS, kodwa nanganoma yimiphi eminye imithi, amavithamini, ngisho nemithi yendabuko oyithathayo. Ngoba eminye imithi ingenza izimpawu ze-RLS zibe zimbi kakhulu.
Ngezinye izikhathi kuthatha isikhathi ukuthola umuthi ofanele wena. Wonke umuntu usabela ngendlela ehlukile emithini. Abanye abantu bazizwa bengcono ngomthamo wokuqala. Kwabanye, umuthi abawusebenzisayo ungase ungasebenzi kahle ngokuhamba kwesikhathi. Udokotela wakho angase akunike umuthi ohlukile. Yingakho kubalulekile ukuhlala uxhumana nodokotela wakho.
Ingabe kufanele sihlale kude nalokhu kudla neziphuzo isikhashana?
Kutholakale ukuthi ukudla neziphuzo ezithile zenza izimpawu ze-RLS zibe zimbi kakhulu. Kungcono ukuzigwema ngangokunokwenzeka.
| Okufanele ukugweme | Kungani kufanele uzigweme lezi zinto? |
|---|---|
| I-caffeine (Ikhofi, itiye, ushokoledi, iziphuzo ezibandayo) | I-caffeine iyisikhuthazi esingenza izimpawu ze-RLS zibe zimbi kakhulu. Kungcono ukuyigwema, ikakhulukazi uma sekuhlwile. |
| Utshwala | Utshwala buphazamisa amaphethini okulala, okungenza izinto zibe zimbi kakhulu kumuntu one-RLS. |
| I-Nicotine (ugwayi, ugwayi) | I-Nicotine ingenye into enamandla evuselelayo. Iphazamisa ubuthongo futhi yandisa izimpawu ze-RLS. |
| Ushizi Omdala | Ucwaningo oluthile lubonisa ukuthi inhlanganisela ebizwa ngokuthi i-tyramine, etholakala kushizi osekhulile, ingandisa izimpawu ze-RLS kwabanye abantu. Nakuba lokhu kungase kungabi yinto evamile kuwo wonke umuntu, kuhle ukukuqaphela. |
Ukuphazamisa nakho kuyisu elihle.
Ngokuvamile, izimpawu ze-RLS azibi zimbi kakhulu uma ingqondo yakho igxile kwenye into. Ake uzicabange ufunda incwadi noma wenza into oyithandayo. Khona-ke ukunaka kwakho kusemsebeni, hhayi emilenzeni yakho.
Uma ungakwazi ukulala ebusuku, kunokuba ujike ulale, kungcono uphume embhedeni, uye kwelinye ikamelo, wenze okuthile okuzothulisa ingqondo yakho. Lokhu kungaba ukufunda incwadi, ukulalela umculo oduduzayo, noma ukwenza okuthile okuzogcina ingqondo yakho igxile . Uma uzizwa ulele futhi ngemva kwesikhashana, buyela embhedeni.
Ngalezi zinguquko zendlela yokuphila kanye nokwelashwa okufanele okuvela kudokotela wakho, ungakunciphisa kakhulu ukuphazamiseka kokulala kwakho okubangelwa yi-RLS. Abantu abaningi manje babhekana nezimpawu izinsuku ezimbili kuphela ngesonto, futhi ngisho nalokho kuncane kakhulu kunangaphambili. Ngakho ungakhathazeki, nawe ungasinqoba lesi simo.
Umlayezo Wokuya Nawe Ekhaya
- I-Restless Legs Syndrome (RLS) yisimo esihlobene nesimiso sezinzwa , akuyona into oyicabangayo.
- Ukuzivocavoca okulula kanye nokugeza ngamanzi ashisayo amahora ambalwa ngaphambi kokulala kunganikeza impumuzo.
- Khuluma nodokotela wakho bese uqala ukuthatha imithi yakho ye-RLS ngaphambi kokuba izimpawu zakho ziqale. Tshela nodokotela wakho ngayo yonke eminye imithi oyithathayo.
- Gwema i-caffeine, utshwala kanye ne-nicotine ngokuphelele, ngoba lokhu kungenza izimpawu zibe zimbi kakhulu.
- Uma ungakwazi ukulala ebusuku futhi imilenze yakho ingakhululekile, vuka embhedeni wenze okuthile okuzokuphazamisa.
- Ungabi namahloni ngalesi simo noma uhlupheke wedwa. Ngokuqinisekile bonana nodokotela futhi uthole iseluleko.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho