Ziyini Izinhlungu Zomlenze Ebusuku? Izimpawu, Izimbangela, & Nokwelashwa Ekhaya

Izinhlungu zomlenze ebusuku ziyizinkontileka zemisipha ezingazelelwe, ezibuhlungu ezenzeka emilenzeni yakho ngenkathi ulele noma uphumule. Lezi zinhlungu ezinzima, ezinamandla ngokuvamile zishaya imisipha yakho yamathole, nakuba zingathinta namathanga akho noma izinyawo, zikuvuse ngokushesha ngokuqina okungaqhubeka kusukela kumasekhondi ambalwa kuya emizuzwini eminingana.

Ziyini Izinhlungu Zomlenze Ebusuku?

Izinhlungu zomlenze ebusuku ziyizinkontileka zemisipha ezingazithandi ezenzeka ngesikhathi sokulala, okuvame kakhulu emsipheni wamathole. Imisipha yakho iqina ngokuzumayo futhi yenqaba ukuphumula, idala umuzwa onzima, oqinile ongaba buhlungu kakhulu.

Lezi zinhlungu zibizwa nangokuthi izinhlungu zomlenze ebusuku noma “ama-charley horses” uma zenzeka ebusuku. Zihluke ku-restless leg syndrome, ebangela isifiso sokuhambisa imilenze yakho kunokuba kube nokugcwala okubuhlungu.

Abantu abaningi bahlangabezana nalezi zinhlungu ngezikhathi ezithile, futhi ziba njalo njengoba sikhula. Nakuba ngokuvamile zingalimazi, zingaphazamisa kakhulu ukulala kwakho futhi zishiye umlenze wakho uzizwa uthambile ngosuku olulandelayo.

Zizwakala Kanjani Izinhlungu Zomlenze Ebusuku?

Izinhlungu zomlenze ebusuku zizwakala njenge-spasm yemisipha engazelelwe, enamandla ethatha umlenze wakho ngaphandle kwesixwayiso. Ubuhlungu bubukhali futhi buqondile, obuvame ukuchazwa njenge “charley horse” okwenza imisipha yakho izizwe iqinile njengodwala uma uyithinta.

Umuzwa wokugcwala ngokuvamile uqala emsipheni wakho wamathole futhi ungakhanya phezulu noma phansi emlenzeni wakho. Ungase uzizwe sengathi imisipha yakho ivalelwe endaweni eqinile ongenakuyikhulula, kungakhathaliseki ukuthi uzama kangakanani ukuhambisa noma ukwelula.

Ngemva kokuthi ukugcwala kukhululwe, umlenze wakho ungase uzizwe ubuhlungu, uthambile, noma ubuhlungu amahora amaningi noma ngisho nangosuku olulandelayo. Abanye abantu bachaza ukuqina okuqhubekayo noma umuzwa wokulimala emsipheni othintekile.

Zibangelwa Yini Izinhlungu Zomlenze Ebusuku?

Imbangela eqondile yezinhlungu zemilenze ebusuku ayicaci ngaso sonke isikhathi, kodwa izinto eziningana zingabangela lezi zigameko ezibuhlungu. Imisipha yakho ingase ibe nemisipha ngenxa yokuphelelwa amanzi emzimbeni, ukungalingani kwama-electrolyte, noma izikhathi ezinde zokungasebenzi.

Nazi izimbangela ezivame kakhulu ezingaholela emsiphini ebusuku:

• Ukuphuma amanzi emzimbeni noma ukungaphuzi amanzi anele emini
• Amazinga aphansi amaminerali afana ne-potassium, i-calcium, noma i-magnesium
• Ukuhlala noma ukulala endaweni eyodwa isikhathi eside
• Ukusebenzisa ngokweqile imisipha yemilenze yakho ngesikhathi sokuzivocavoca noma imisebenzi yansuku zonke
• Ukugqoka izingubo eziqinile noma ezinqabelayo noma izicathulo
• Ukulala ezindaweni ezingajwayelekile ezicindezela imizwa noma imithambo yegazi

Ubudala nabo bunendima, njengoba ubukhulu bemisipha buyehla ngokwemvelo futhi ukusebenza kwemizwa kungashintsha ngokuhamba kwesikhathi. Lokhu kwenza abadala bathambekele kakhulu ekuhlangabezaneni nalezi ziphazamiso ezingakhululeki ebusuku.

Ziyini Izinhlungu Zomlenze Ebusuku Eziwuphawu Noma Isibonakaliso Sani?

Izinhlungu eziningi zemilenze ebusuku zenzeka zodwa ngaphandle kokukhombisa noma yisiphi isimo esingaphansi esingathi sína. Kodwa-ke, izinhlungu ezivame kakhulu noma ezinzima ngezinye izikhathi zingabonisa ezinye izinkinga zempilo ezidinga ukunakwa.

Izimo ezivamile ezingase zibe nomthelela ezinhlungwini zemilenze zihlanganisa:

• Isifo sikashukela, esingathinta ukusebenza kwemizwa nokujikeleza kwegazi
• Isifo sezinso, esiholela ekungalinganini kwamaminerali emzimbeni wakho
• Izinkinga ze-thyroid ezithinta imisipha nokusebenza kwemizwa
• Isifo semithambo ye-peripheral, sinciphisa ukuhamba kwegazi emilenzeni yakho
• Ukucindezelwa kwemizwa noma imizwa ecindezelwe emgogodleni wakho
• Ukukhulelwa, ikakhulukazi ezigabeni zokugcina

Ngokuvamile, izinhlungu zemilenze ebusuku zingase zixhunyaniswe nemithi ethile efana ne-diuretics, imithi yokwehlisa umfutho wegazi, noma izidakamizwa zokwehlisa i-cholesterol. Uma izinhlungu zakho zivame noma zinzima, kufanelekile ukuxoxa nodokotela wakho ukuze unqande noma yiziphi izimbangela ezingaphansi.

Ingabe Izinhlungu Zomlenze Ebusuku Zinganyamalala Zodwa?

Yebo, imihuzuko yomlenze ebusuku ngokuvamile iyazixazulula yodwa ngemizuzu embalwa, nakuba ukungakhululeki kungase kuzizwe kude kakhulu uma ukuzwa. Umhuzuko wemisipha ekugcineni uzodedela ngokwemvelo njengoba imicu yakho yemisipha iphumula.

Nokho, akudingeki ukuthi ulinde nje. Ukwelula ngobumnene, ukubhucungwa, noma ukuhambisa umlenze wakho kungasiza ukusheshisa inqubo futhi kunikeze ukukhululeka ngokushesha.

Kubantu abaningi, imihuzuko yomlenze ebusuku ngezikhathi ezithile imane nje iyingxenye yempilo futhi ayidingi ukwelashwa ngemithi. Okubalulekile ukufunda ukuthi ungazilawula kanjani uma zenzeka futhi uthathe izinyathelo zokuzivimbela ukuthi zenzeke njalo.

Zingelashwa Kanjani Imihuzuko Yemilenze Ebusuku Ekhaya?

Uma umhuzuko womlenze ebusuku ushaya, umuzwa wakho wokuqala ungase ube ukwethuka, kodwa kunezindlela eziningi eziphumelelayo zokuthola ukukhululeka ngokushesha. Umgomo uwukusiza imisipha yakho iphumule futhi ibuyele esimweni sayo esijwayelekile.

Nazi izindlela eziqinisekisiwe zokunciphisa ubuhlungu futhi kumise ukuhuzuka:

1. Yelula ngobumnene imisipha ethintekile ngokukhomba izinzwane zakho ngase-shin yakho
2. Bhucunga indawo ehuzukile ngeminyakazo eqinile, eyindilinga
3. Sebenzisa ukushisa ngethawula elifudumele noma iphedi lokushisa ukuze uphumule imisipha
4. Zama ukwelashwa okubandayo ngephakethe leqhwa uma ukushisa kungasizi
5. Hamba kancane ukuze ukhuthaze ukuhamba kwegazi endaweni
6. Phuza amanzi ukuze ubhekane nanoma yikuphi ukoma

Ukuvimbela kuvame ukusebenza kahle kakhulu kunokwelapha. Ukuhlala unamanzi kahle usuku lonke, ukwenza ukwelula amathole ngobumnene ngaphambi kokulala, nokugqoka izingubo zokulala ezikhululekile, ezinethezekile kunganciphisa kakhulu ingozi yakho yokuhuzuka ebusuku.

Yini Ukwelashwa Ngemithi KweMihuzuko Yemilenze Ebusuku?

Imihuzuko eminingi yomlenze ebusuku ayidingi ukwelashwa ngemithi, kodwa udokotela wakho angase ancome izindlela ezithile uma uhlangabezana neziqephu ezivamile noma ezinzima. Uhlelo lokwelapha luya ngokuthi yini ebangela imihuzuko yakho nokuthi ilithinta kangakanani ukulala kwakho.

Udktela wakho angase ancome ukuhlola umsebenzi wegazi lakho ukuze afune ukuntuleka kwamaminerali noma ezinye izimo ezingaphansi. Uma bethola amazinga aphansi e-potassium, magnesium, noma i-calcium, izithasiselo zingase zinconywe.

Kwezinye izimo, udokotela wakho angase anikeze imithi yokukhulula imisipha noma imithi esiza ngomsebenzi wemizwa. Kodwa-ke, lezi zivame ukugcinelwa amacala aqinile lapho ama-cramps enzeka ebusuku futhi ethinta kakhulu izinga lempilo yakho.

Kufanele ngibone nini udokotela ngama-cramps emilenzeni ebusuku?

Kufanele uthinte udokotela wakho uma ama-cramps emilenzeni yakho ebusuku enzeka njalo, ehlala isikhathi eside kunokujwayelekile, noma ephazamisa ukulala kwakho njalo. Ngenkathi ama-cramps ngezikhathi ezithile ejwayelekile, lawo aqhubekayo angase abonise inkinga engaphansi.

Funani ukwelashwa kwezokwelapha uma uhlangabezana nanoma yiziphi lezi zimpawu zokuxwayisa:

• Ama-Cramps enzeka izikhathi eziningana ngesonto noma ebusuku
• Ubuhlungu obukhulu obungathuthuki ngokwelashwa ekhaya
• Ubuthakathaka bemisipha noma ukuba ndikindiki kanye nama-cramps
• Ukuvuvukala, ububomvu, noma izinguquko zesikhumba emlenzeni wakho
• Ama-Cramps enzeka emini kanye nasebusuku
• Izimpawu zokutheleleka njengomkhuhlane noma ukufudumala okungajwayelekile emlenzeni

Udokotela wakho angasiza ekutholeni ukuthi ngabe kukhona yini imbangela engaphansi futhi athuthukise uhlelo lokwelapha olusebenzela isimo sakho esithile. Unganqikazi ukufinyelela uma lawa ma-cramps ethinta impilo yakho yansuku zonke noma izinga lokulala.

Yiziphi Izici Zengozi Zokuthuthukisa Ama-Cramps Ebusuku Emlenzeni?

Izici eziningana zingakhuphula amathuba akho okuba nama-cramps emilenzeni ebusuku, yize ukuba nalezi zici zengozi akuqinisekisi ukuthi uzowathuthukisa. Ukuqonda ukuthi yini ekwenza ube sengozini enkulu kungakusiza ukuthi uthathe izinyathelo zokuvimbela.

Ubudala buyisici esikhulu sengozi, njengoba ubukhulu bemisipha behla ngokwemvelo futhi umsebenzi wemizwa ushintsha ngokuhamba kwesikhathi. Abantu abaneminyaka engaphezu kwengu-50 maningi amathuba okuba bahlangabezane nama-cramps ebusuku njalo.

Ezinye izinto ezingakhuphula ingozi yakho zihlanganisa:

• Ukukhulelwa, ikakhulukazi ezinyangeni zokugcina zokukhulelwa
• Ukuba nesifo sikashukela noma ezinye izimo ezithinta ukusebenza kwemizwa
• Ukuphuza imithi ethile efana ne-diuretics noma i-statins
• Ukuphelelwa amanzi emzimbeni noma ukungondleki kahle
• Ukuphila impilo yokunganyakazi ngomzimba enomkhawulo wokuzivocavoca
• Ukuba nezinkinga zokujikeleza kwegazi noma isifo semithambo esingaphandle

Ngenkathi ungenakuzilawula izinto ezinjengobudala noma ukukhulelwa, ungaphatha ezinye ngezinguquko zokuphila. Ukuhlala usebenza, ukudla kahle, nokuhlala unamanzi emzimbeni kunganciphisa kakhulu ingozi yakho yokuthuthukisa ama-cramps emilenzeni ebusuku avamile.

Ziyini Izinkinga Ezingaba Khona Zama-Cramps Ebusuku Emlenzeni?

Ama-cramps emilenzeni ebusuku ngokwawo akuvamile ukubangela izinkinga ezinkulu, kodwa angaholela ezinkingeni zesibili ezithinta impilo yakho yansuku zonke. Inkinga evame kakhulu ukuphazamiseka kokulala, okungakushiya uzizwa ukhathele futhi uthukuthele ngosuku olulandelayo.

Ukuphazamiseka kokulala okungapheli okuvela kuma-cramps avamile kungaholela ekukhathaleni emini, ubunzima bokugxila, kanye nezinguquko zemizwa. Ngokuhamba kwesikhathi, lokhu kungathinta ukusebenza kwakho emsebenzini kanye nekhwalithi yempilo yakho iyonke.

Ezimweni ezingavamile, ama-cramps emisipha aqinile angabangela ukulimala okuncane kwemisipha noma ubuhlungu obuhlala izinsuku. Abanye abantu bangase futhi bathuthukise ukwesaba ukuya ekulaleni, okuholela ekukhathazekeni ngesikhathi sokulala.

Izindaba ezinhle ukuthi lezi zinkinga zingavinjwa ngokuphathwa okufanele. Abantu abaningi ababhekana nama-cramps emilenzeni ebusuku ngezinguquko zokuphila kanye nokwelashwa okufanele bangabuyela ebuthongweni obujwayelekile, obuqabulayo.

Yini Ama-Cramps Ebusuku Emlenzeni Angase Athathwe Ngayo?

Ama-cramps emilenzeni ebusuku ngezinye izikhathi angadidaniswa nezinye izimo ezibangela ukungakhululeki emlenzeni ngesikhathi sokulala. Umehluko omkhulu ukuthi ama-cramps emisipha eqiniso abandakanya ukuncipha kwemisipha kwangempela ongakuzwa futhi ukubone.

I-Restless leg syndrome yisimo esivame kakhulu ukudidaniswa nama-night leg cramps. Kodwa-ke, i-restless leg syndrome ibangela isifiso esingenakuvinjelwa sokuhambisa imilenze yakho kunokuba kube nama-muscle spasms abuhlungu.

Ezinye izimo ezingase zibonakale zifana nalokhu okulandelayo:

• I-Peripheral neuropathy, ebangela ukuzwa ukuluma noma ukusha kunokuba kube ama-cramps
• I-Deep vein thrombosis, evame ukubangela ubuhlungu obuqhubekayo nokuvuvukala
• I-Sciatica, ebangela ubuhlungu obuqhumayo buhlele emlenzeni buvela emhlane
• Izinhlungu zokukhula ezinganeni, eziwukuzwa ubuhlungu obuningi kunama-cramp

Uma ungaqiniseki ukuthi yiluphi uhlobo lokungakhululeki emlenzeni oluzwayo, ukugcina idayari yezimpawu kungakusiza kanye nodokotela wakho ukuthi nithole ngqo uhlobo lwezinkinga zakho zemilenze ebusuku.

Imibuzo Evame Ukubuzwa Ngama-Night Leg Cramps

Q1. Ingabe ama-night leg cramps ayingozi?

Ama-night leg cramps ngokuvamile awayingozi futhi athathwa njengento evamile, evame ukungabi yingozi. Ngenkathi engaba buhlungu kakhulu futhi ephazamisa ukulala, akuvamile ukuthi akhombise isimo esingaphansi esibi. Kodwa-ke, uma uhlangabezana nama-cramps avamile, abukhali noma ehambisana nezinye izimpawu ezinjengokuvuvukala noma izinguquko zesikhumba, kufanelekile ukuxoxa nodokotela wakho.

Q2. Kungani ama-night leg cramps ezenzeka kaningi njengoba sikhula?

Njengoba sikhula, imisipha yethu iyancipha ngokwemvelo futhi ukusebenza kwemizwa yethu kungashintsha, okusenza sithambekele kuma-muscle cramps. Ukwengeza, abadala maningi amathuba okuthi babe nezimo ezinjengesifo sikashukela noma izinkinga zokujikeleza kwegazi ezingaba nomthelela ekubeni nama-cramps. Ushintsho emazingeni omsebenzi kanye nokusetshenziswa kwemithi nakho kungaba nendima ekwandeni kwama-cramps ngokuhamba kweminyaka.

Q3. Ingabe ukudla okuthile kungawavimbela ama-night leg cramps?

Yebo, ukudla ukudla okunothile ngamaminerali athile kungasiza ekuvikeleni ama-cramp emilenzeni ebusuku. Ukudla okunothile nge-potassium (njengobhanana nemifino enamaqabunga), i-magnesium (njengamantongomane nembewu), ne-calcium (kuhlanganisa nemikhiqizo yobisi) kungasiza ekugcineni ukusebenza kwemisipha okufanele. Ukuhlala unamanzi ngokwanele kubaluleke ngokulinganayo ekuvikeleni ama-cramp.

Q4. Ngingabe ngelule imilenze ngaphambi kokulala ukuvimbela ama-cramp emilenzeni ebusuku?

Ukwelula kancane ngaphambi kokulala kungasiza ngempela ekuvikeleni ama-cramp emilenzeni ebusuku. Ukwelula amathole okulula, lapho uncika odongeni ngomlenze wakho weluliwe ngemuva kwakho, kungasiza ekugcineni imisipha yakho iphumule. Kodwa-ke, gwema ukwelula ngamandla ngaphambi nje kokulala, ngoba lokhu kungase kuqhubeke nokuvuselela imisipha yakho kunokuba iziphumulele.

Q5. Ingabe indlela yokulala ingawathinta ama-cramp emilenzeni ebusuku?

Yebo, indlela yakho yokulala ingaba nomthelela kuma-cramp emilenzeni ebusuku. Ukulala ngesisu sakho ngezinyawo zakho zikhomba phansi kunganciphisa imisipha yakho yamathole futhi kwandise ingozi yama-cramp. Zama ukulala ngomhlane wakho noma ngohlangothi ngezinyawo zakho endaweni engathathi hlangothi, noma usebenzise umcamelo ukuze ugcine izinyawo zakho ziphakanyiswe kancane futhi ziphumule.