Wake wazizwa umuzwa ongajwayelekile, ongakhululekile, noma ongalawuleki emilenzeni yakho lapho ulala ebusuku, noma uma ubukele i-TV noma uhleli nje esihlalweni? Abantu abaningi bakuthola kunzima ukuwuchaza ngamazwi. Abanye bathi kuzwakala sengathi kukhona okugijima ngaphakathi emilenzeni yakho, abanye bathi kuzwakala sengathi kuyasha ngaphakathi emilenzeni yakho, kanti abanye bathi kuzwakala sengathi kushaywa ugesi. Kodwa-ke, ukuze ususe lokhu kungakhululeki, kufanele uhambise imilenze yakho. Lokhu yilokho esikubiza ngokwezokwelapha ngokuthi i-Restless Legs Syndrome , noma i-RLS ngamafuphi. Lokhu akuyona nje umuzwa wokukhathala emilenzeni yakho, lesi yisimo esingaphazamisa kakhulu ukulala kwakho nokuphila kwakho kwansuku zonke. Kodwa izindaba ezinhle ukuthi kunezinto eziningi esingazenza ukuze sikulawule.
Kungani lesi simo esibizwa ngokuthi i-RLS senzeka?
Nakuba kungekho imbangela eyodwa etholakele, kunezici eziningana ezitholakale njengezibangela i-RLS. Kalula nje, kukholelwa ukuthi ibangelwa ukungalingani kwamakhemikhali athile ohlelweni lwethu lwezinzwa, ikakhulukazi ebuchosheni, njengekhemikhali ebizwa ngokuthi i-dopamine .
Ngaphezu kwalokho, ezinye izinto eziningana zingandisa noma zibangele izimpawu ze-RLS:
- Ufuzo: Uma othile emndenini wakho ene -RLS , kungenzeka kakhulu ukuthi nawe ube nayo.
- Ukuntuleka Kwensimbi: Amazinga aphansi ensimbi emzimbeni yimbangela eyinhloko nevame kakhulu ye-RLS.
- Ukukhulelwa: Abanye besifazane abakhulelwe bangase babe ne-RLS, ikakhulukazi ezinyangeni ezimbalwa zokugcina. Kodwa-ke, ivame ukuphela ngemva kokuzalwa komntwana.
- Ezinye izimo zezokwelapha: I-RLS ingahlotshaniswa nezimo ezinjengokwehluleka kwezinso, isifo sikashukela, kanye ne-peripheral neuropathy.
- Imithi ethile: Eminye imithi yokwelapha ukungezwani komzimba, ukucindezeleka, kanye nesicanucanu ingandisa izimpawu ze-RLS.
Masishintshe indlela yethu yokuphila futhi siqede le nkinga!
Ngaphambi kokuphendukela emithini yokulawula i-RLS, izinguquko ezincane endleleni yethu yokuphila kanye nemikhuba yansuku zonke zingaletha impumuzo enkulu. Ake sibheke ukuthi ziyini lezo.
Ukudla, iziphuzo kanye nokuzivocavoca
Ukudla okudlayo kanye nokuzivocavoca okunikeza umzimba wakho kuthinta ngqo i-RLS.
Khumbula, gwema lezi zinto amahora ambalwa ngaphambi kokulala ebusuku. I-caffeine, i-nicotine, notshwala kuyizinto ezivuselela isimiso sezinzwa. Lokhu kungenza izimpawu ze-RLS zibe zimbi kakhulu. Ikhofi, itiye, ushokoledi, kanye nezinye iziphuzo ezibandayo ziqukethe i-caffeine.
| Isenzo | Kungani kubalulekile kanye nemininingwane eyengeziwe |
|---|---|
| Vivinya umzimba nsuku zonke. | Kuhle ukwenza ukuzivocavoca okulinganiselwe nsuku zonke, njengokuhamba, ukubhukuda, noma i-yoga. Kodwa khumbula, ungenzi ukuzivocavoca okunzima kakhulu eduze nesikhathi sokulala. Kungenza izimpawu zibe zimbi kakhulu. |
| Ukunweba | Yenza izivivinyo zokwelula imisipha yemilenze (ikakhulukazi amathole namathanga) ngokushesha nje lapho uvuka ekuseni nangaphambi kokuba ulale ebusuku. Lokhu kuzonciphisa ukucindezeleka kwemisipha. |
| Ukubhucungwa kwemilenze | Ukuhlikihla imilenze yakho kancane ngaphambi kokulala kuthuthukisa ukujikeleza kwegazi, kuphumuze imisipha yakho, futhi kunikeze umuzwa omuhle wokukhululeka. |
| Ukubilisa emanzini ashisayo | Ngaphambi kokulala, cwilisa izinyawo zakho esitsheni samanzi afudumele imizuzu eyi-15-20. Noma, ukugeza ngamanzi ashisayo nakho kuyasiza kakhulu. Lokhu kuzophumuza imisipha futhi kunciphise ukungakhululeki. |
| Gwema ukudla okunzima. | Gwema ukudla ukudla okuningi ngesikhathi sokulala. Ukudla okunzima kungenza kube nzima ngomzimba wakho ukugaya ukudla, okungaphazamisa ubuthongo bakho futhi kwandise izimpawu ze-RLS. |
Indlela yokuvula indlela yokulala kahle ebusuku
Ngenxa yokuthi i-RLS ithinta ngqo ubuthongo, kubaluleke kakhulu ukuthuthukisa imikhuba emihle yokulala. Lokhu sikubiza ngokuthi ukuhlanzeka kokulala .
- Isikhathi sokulala esingaguquki: Zama ukulala nokuvuka ngesikhathi esifanayo nsuku zonke, ngangokunokwenzeka. Qhubeka nalo mkhuba ngisho nangezimpelasonto. Lokhu kuzosiza iwashi lomzimba wakho ukuthi lisebenze kahle.
- Valelisa ukulala: Ukulala emini kungenza kube nzima ukulala ebusuku. Uma kufanele ulale, zama ukungalali isikhathi esingaphezu kwemizuzu engama-20-30 ntambama.
- Sebenzisa umbhede wakho kuphela uma ulala futhi wenza ucansi: Yeka ukubuka i-TV, ukusebenza, nokudla embhedeni. Ingqondo yakho idinga ukuqaphela ukuthi umbhede uyindawo yokulala.
- Ungakhathazeki ngokulala: Ungasebenzisi isikhathi sakho sokulala ukucabanga ngezinkinga nokukhathazeka kosuku. Cishe ihora ngaphambi kokulala, bhala phansi izinkinga zakho nemisebenzi okufanele uyenze kusasa encwadini yamanothi. Lokhu kuzokusiza uphumule. Ukwenza izinto ezifana nokuzivocavoca okujulile nakho kuyasiza kakhulu.
Kufanele uye nini kudokotela?
Uma lezi zindlela zokwelapha zasekhaya zingakusizi, noma uma i-RLS ithinta kakhulu impilo yakho, qiniseka ukuthi ubona udokotela womndeni wakho .
1. Khuluma ngemithi yakho: Uma usuvele uthatha imithi (eyanikezwa udokotela kanye neyanikezwa udokotela) yezinye izimo, khuluma nodokotela wakho ngayo. Kungenzeka ukuthi imithi oyithathayo yenza izimpawu ze-RLS zibe zimbi kakhulu. Ungalokothi uyeke ukuthatha imithi noma ushintshe umthamo ngaphandle kokubuza udokotela wakho kuqala.
2. Thola ukuhlolwa kwegazi: Udokotela wakho uzoyala ukuhlolwa kwegazi. Lokhu kuzobheka kakhulu amazinga akho ensimbi kanye nokusebenza kwezinso . Ukuntuleka kwensimbi kuyimbangela evamile kakhulu futhi engelapheka ye-RLS. Ukuthatha amaphilisi ensimbi ngezinye izikhathi kungaqeda ngokuphelele lezi zimpawu.
3. Ezinye izindlela zokwelapha: Uma kungekho okusebenza kulezi, kunemithi eqondile ye-RLS. Udokotela wakho angakusiza ukuthi uthole ukwelashwa okungcono kakhulu kwezimpawu zakho.
I-RLS akuyona into eyingqayizivele kuwe. Yisimo esithinta abantu abaningi futhi esingelashwa. Ngakho-ke ungabi namahloni noma wesabe, futhi funa iseluleko sezokwelapha uma kudingeka.
Umlayezo Wokuya Nawe Ekhaya
- I-Restless Legs Syndrome (RLS) yisimo sangempela sezokwelapha esibangela ukungakhululeki emilenzeni okuphazamisa ubuthongo.
- Izinguquko ezilula zendlela yokuphila njengokugwema i-caffeine notshwala, ukuvivinya umzimba, ukuhlikihla izinyawo zakho, nokuzicwilisa emanzini ashisayo kungakunikeza impumuzo enkulu.
- Kubaluleke kakhulu ukusungula imikhuba emihle yokulala, njengokulala nokuvuka ngesikhathi esifanayo nsuku zonke.
- Uma lawa macebiso engasizi, qiniseka ukuthi ubona udokotela wakho. Kubalulekile ukuhlola imbangela eyisisekelo, njengokuntuleka kwensimbi.
- Ungalokothi uyeke ukuthatha imithi osuvele uyithatha ngaphandle kweseluleko sikadokotela.
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