Yini Ebangela Izinyawo Zami Ukuba Nenkampane Ebusuku, Futhi Ngingakuthola Kanjani Ukukhululeka?

-Delile

• Izimbangela zezinhlungu zonyawo ebusuku
• Ukungasebenzi
• Ukwanda kwamandla emisipha
• Izicathulo ezingafanele noma izindawo ezinzima
• Ukuphela kwamanzi emzimbeni
• Ukushoda komsoco
• Ukuphuza ngokweqile
• Ukukhulelwa
• Izinkinga zezempilo nemithi
• Ukwelashwa kwamaqhuqhuva ezinyawo asebusuku
• Hambisa umzimba wakho
• Yelula futhi udambise imisipha yakho
• Hlola izicathulo zakho
• Phuza amanzi amaningi
• Yidla kahle futhi ungeze
• Yehlisa ukuphuza kwakho utshwala
• Ekukhulelweni
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

I-cramp yonyawo ingagadla ngokungazelele, ikuvuse ebuthongweni obunomsindo. Ungazizwa ngokungazelelwe imisipha iqina noma ifindo likhuphukela noma kuphi kusuka kumasekhondi ambalwa kuya kumizuzu embalwa ngasikhathi.

Izinkalakatha zonyawo lwasebusuku zihlobene kakhulu nobunzima bomlenze wasebusuku, ngakho-ke futhi ungazizwa le mizwa kumathole noma emathangeni akho.

Noma ngabe yikuphi, amajaqamba ezinyawo ebusuku ajwayelekile kubantu abangaphezu kweminyaka engama-50 nakwabesifazane abakhulelwe.

Izindaba ezinhle ukuthi lezi zinkalakatha akuvamile ukuthi zibe yisizathu sokukhathazeka. Ngenkathi zingahlotshaniswa nezimo ezithile zezokwelapha, njengesifo sikashukela noma i-hypothyroidism, ukwelula kanye nokushintsha kwendlela yokuphila kungasiza ukuzinciphisa ngokushesha noma kuzisize zihambe ngokuphelele.

Izimbangela zezinhlungu zonyawo ebusuku

Kufika kumaphesenti angama-60 abantu abadala namaphesenti ayisikhombisa ezingane abika ukuthi athola izinhlungu zonyawo noma imilenze yasebusuku, kuphawula ukubuyekezwa kuka-2012.

Kunezimbangela ezahlukahlukene zokuchotshozwa. Ama-Spasms angenzeka kanye kanye ebusuku noma aholele ekuphindaphindweni kweziqephu okuholela ekuqwashisweni nasezinhlungwini eziqhubekayo.

Ukungasebenzi

Ukuhlala isikhathi eside noma kungenjalo kungasebenzi kungenza imisipha ezinyaweni zakho ikulungele kakhulu ukuqumba.

Ukuhlala ngokuma okungafanele kungavimbela nokugeleza kwegazi okuya ezinyaweni zakho noma kuholele ekucindezelekeni kwezinzwa - izinto ezimbili eziyingozi zokuthuthukisa amajaqamba.

Ngisho nokulala kwakho kungaba yisici ekusakazeni nasezindabeni zezinzwa. Ngakho-ke, ungahle uthande ukuhlola ukuthi ulala kanjani ukuze ubone ukuthi kungenzeka yini ukuthi kunomthelela ekubambaneni ebusuku.

Ukwanda kwamandla emisipha

Ngakolunye uhlangothi lwe-spectrum, ukusebenza kwemisipha ezinyaweni zakho kanzima kakhulu kungabenza babe sengozini yokuqunjelwa.

Imicu yemisipha ezinyaweni zakho iyaqhubeka nokuncipha futhi iyanda ukuvumela ukunyakaza. Uma wenza umsebenzi omningi kakhulu ngokushesha noma usebenza kanzima kakhulu ezinyaweni, ungahle ukhathale emisipheni yakho.

Ukukhathala kuqeda umoya-mpilo emzimbeni wakho futhi kuvumela ukuthi imfucumfucu yakhele usuku lonke futhi ikhiqize ukuqunjelwa nokuqaqamba ebusuku.

Izicathulo ezingafanele noma izindawo ezinzima

Ukugqoka izicathulo noma izicathulo ezingakulungisi kahle ngaphandle kokwesekwa okwanele usuku lonke kungakhokhisa nemisipha yonyawo. Akugcini lapho, kepha ukuma noma ukusebenza phansi kokhonkolo noma ezinye izindawo eziqinile kungaba nomphumela ofanayo.

Imisipha yonyawo isebenza kanzima ukweseka isisindo somzimba wakho. Izicathulo ezingafanele zingaphazamisa nokuzungeza konyawo, zisike igazi nomoya-mpilo futhi zikhiqize ama-spasms abuhlungu noma ungekho ezinyaweni zakho.

Ukuphela kwamanzi emzimbeni

Mhlawumbe awuphuzi amanzi anele noma unesifo sohudo noma okunye ukugula okukuqeda amandla emzimbeni. Ngisho nokuzivocavoca lapho kushisa kungakudambisa emzimbeni ngokushesha, kuqede umzimba wakho kuketshezi oluyigugu, usawoti, namaminerali, njenge-potassium, i-magnesium ne-calcium.

Lapho umzimba wakho uphansi kuketshezi nakuma-electrolyte, imisipha yakho iba sengozini yokuhlaselwa ama-spasms kanye namajaqamba. Uyaqhubeka ukujuluka nokulahlekelwa uketshezi ngenkathi ulele. Kungalesi sikhathi lapho unyawo lwakho lungahle luvele emahoreni ebusuku.

Ukushoda komsoco

Ukushoda kwamavithamini B-12, thiamin, folate, namanye amavithamini B kungaholela ekulimaleni kwemizwa.

Ukushoda kweMagnesium ne-potassium kungaholela ekukhaleni komlenze nezinyawo.

Uma usola ukuthi kungenzeka ukuthi unokuntuleka kokudla okunempilo, xhumana nodokotela wakho. Ukuhlolwa kwegazi okulula kungabonisa amazinga akho futhi kukhombise udokotela wakho uma ngabe kukhona okunye ukwesekwa noma okunye ukwelashwa kwezimo ezingaphansi okudingekayo.

Qaphela ukuthi ukuthatha izithasiselo eziningi kakhulu kungadala ingozi enkulu kunokuhle.

Ukuphuza ngokweqile

Ukuphuza kakhulu utshwala kungaholela ekulimaleni kwemizwa kanye nesimo esaziwa njenge-neuropathy yotshwala. Izimpawu zifaka noma yini kusuka ekubambeni kwemisipha nokuba buthakathaka kuya ekubeni ndikindiki nokuthinteka ezandleni noma emilenzeni.

Akugcini lapho, kepha ukusetshenziswa kotshwala obuningi nakho kungaba nomthelela ekuphelelweni amanzi emzimbeni nasezintweni ezinomsoco kumavithamini abalulekile ka-B.

Njengakwezinye izinkinga zokudla okunomsoco, ukuntuleka kwalawa mavithamini kungaphazamisa ukusebenza kwezinzwa, kwenze izimpawu zokuqina kwemisipha zibe zimbi kakhulu.

Ukukhulelwa

Abesifazane abakhulelwe bathambekele kakhulu ekucingeni imilenze nezinyawo ebusuku, ikakhulukazi kuma-trimesters wesibili nawesithathu.

Ngeshwa, abacwaningi abazi kahle ukuthi kungani kunjalo. Izizathu ezingenzeka zingafaka:

• isisindo esengeziwe ezinyaweni njengoba ingane ikhula
• ukoma komzimba
• ukushoda kokudla okunempilo, ikakhulukazi ku-magnesium

Izinkinga zezempilo nemithi

Izimo zezokwelapha ezihlotshaniswa nokunyathela izinyawo ebusuku zihlanganisa:

• izingqinamba zesakhiwo, njenge-spinal stenosis kanye ne-peripheral arterial disease
• izingqinamba ze-metabolic, njengesifo sezinso, i-anemia, i-hypothyroidism, i-hyperthyroidism, noma thayipha u-1 noma uthayiphe isifo sikashukela esingu-2
• ezinye izimo, njengokulimala kwemizwa, i-osteoarthritis, nesifo sikaParkinson

Imithi ethile ingaphinde ikwenze uthambekele ekucinaneni. Lokhu kufaka phakathi:

• imishanguzo yegazi
• izimiso
• isisu
• amaphilisi okuvimbela inzalo

Uma uku-dialysis, lokhu kungakwenza ukuthi uthambekele ekucinaneni, futhi.

Ukwelashwa kwamaqhuqhuva ezinyawo asebusuku

Azikho izindlela ezithile zokwelashwa odokotela abazincomayo ukuthi zilaphe ukucindezelwa konyawo ebusuku. Esikhundleni salokho, kungcono ukwelapha imbangela yayo eyisisekelo.

Hambisa umzimba wakho

Uma uzivocavoca njalo, qhubeka! Ukuhamba njalo kungasiza ukuvimbela imilenze nezinyawo ezinenkani emini nasebusuku.

Kusha ukuzivocavoca umzimba? Khuluma nodokotela wakho ngezincomo kuhlelo olungakusebenzela. Zama ukuhamba ngokushesha endaweni yangakini (ugqoke izicathulo ezisekelayo) noma eminye imisebenzi enomthelela ophansi ukuqala.

Abanye abantu baze babika nemizuzu embalwa ngebhayisikili lokuzivocavoca noma umshini wokunyathela ngaphambi kokulala kusiza ngomlenze wasebusuku nasebunxeni bezinyawo.

Yelula futhi udambise imisipha yakho

Qiniseka ukuthi welula usuku ngalunye ukuze ugcine izicubu zezinyawo zikhululekile, ikakhulukazi ngaphambi nangemva kokungena esimweni sokujuluka.

Kuthiwani uma une-cramp ebusuku? Yelula unyawo lwakho ngamandla ukukhulula inkalankala ngokuguqula unyawo lwakho ucindezele phansi kuzwane lwakho olukhulu.

Ukuhamba uzungeze umlenze wakho nakho kungasiza ngazo zombili izinyawo nezinyawo. Ukugeza ngamanzi afudumele noma ukushawa noma usebenzise iqhwa kungadambisa noma iziphi izinhlungu eziqhubekayo. Ukuthanjiswa kwezicubu ezijulile kungasiza esikhathini eside.

Hlola izicathulo zakho

Gqoka izicathulo ezisekelayo ezinethezekile, ikakhulukazi uma uvame ukuhamba kakhulu ezindaweni ezinzima.

Thola isicathulo esiphikisayo esithendeni. Le yingxenye yesicathulo esisiza ukwakha isidleke sakho endaweni.

Uma unenkinga noma ungazitholi izicathulo ezikahle, udokotela wakho angakudlulisela kudokotela wezifo zezinyawo ukuze afake ngokwezifiso.

Phuza amanzi amaningi

Ochwepheshe bancoma ukuthi abesilisa baphuze izinkomishi eziyi-15.5 kanti abesifazane baphuze izinkomishi eziyi-11.5 zoketshezi njengamanzi usuku ngalunye. Ukugcina imisipha yakho i-hydrated kungasiza ekuvimbeleni i-cramping.

Umthetho omuhle wesithupha ukuthi umchamo wakho kufanele ube ophuzi okhanyayo ukusula. Uma kumnyama kunalokho, cabanga ukuphuza enye ingilazi yamanzi.

Abesifazane abakhulelwe noma abancelisayo bangadinga izinkomishi eziyi-13 zoketshezi ngosuku ukuhlangabezana nezidingo zabo ze-hydration.

Yidla kahle futhi ungeze

Yidla ukudla okunomsoco ohlanganisa i-calcium eningi, i-potassium ne-magnesium. Uma unokuntuleka okutholakele, kulungise ngokuqondisa kukadokotela wakho.

IMayo Clinic ithi kunolunye ucwaningo lokuxhasa ukwesekwa kwe-magnesium njengendlela yokusiza ekucinaneni. Buza udokotela wakho mayelana nomthamo neziphakamiso zomkhiqizo. Izithasiselo ziyatholakala esitolo sakho sendawo sokudla, esitolo sokudla sezempilo, noma ku-inthanethi.

Ukudla okunothe nge-magnesium kufaka:

• okusanhlamvu okuphelele
• ubhontshisi
• amantongomane
• imbewu
• izithelo ezingenashukela ezomisiwe

Ubhanana nemifino eluhlaza kungasiza futhi ukulinganisela ama-electrolyte.

Yehlisa ukuphuza kwakho utshwala

Nciphisa uphuzo oludakayo, olufana nobhiya, iwayini, neziphuzo ezixubekile, ngoba zingakunciphisa emzimbeni.

Endabeni yokulimala kwezinzwa ezihlobene notshwala, funa usizo uma unenkinga enzima yokuyeka ukuphuza. Cabanga ukufinyelela kudokotela wakho, umngane, noma uhlelo lwendawo lokusekela.

Izimo ezinjenge-neuropathy yotshwala zingaholela ekulimaleni unomphela nokuqhubekayo kwezinzwa. Ukwelashwa kusenesikhathi kubalulekile ekuvikeleni lokhu.

Ekukhulelweni

Yazisa udokotela wakho uma ubhekene nokuxinana kwezinyawo ebusuku ngesikhathi sokukhulelwa. Ngenkathi izindlela eziningi zokuzinakekela ezifanayo zingakusiza, udokotela wakho angakunikeza ukuholwa okwengeziwe.

Yelula unyawo lwakho lapho isiteleka sihlasela futhi uphakamise imilenze yakho ukuze ungagcini amajaqamba. Ukuhlala usebenza, ukuthola massage, nokugeza okushisayo (hhayi okushisayo) noma ukugeza nakho kungasiza.

Ungathola ukuthi amajaqamba ahamba ngokwawo ngemuva kokubeletha ingane yakho.

Ukuthatha

Amajaqamba ezinyawo ajwayele ukuzihambela ngokwawo ngokwelashwa kwasekhaya, njengokwelula, noma ukushintsha kwendlela yokuphila, njengokuphuza amanzi amaningi.

Shayela udokotela wakho uma amajaqamba akho edala ukungakhululeki okukhulu noma uma ubona noma yikuphi ukuvuvukala, ububomvu, noma ezinye izinguquko onyaweni noma ezinhlakeni ezizungezile.

Ungase futhi ufune ukwenza i-aphoyintimenti uma amajaqamba enzeka njalo futhi engathuthuki ngezinguquko kumkhuba wakho.