Iimpawu zeHeat Cramps: Izizathu kunye noNyango

Abantu abenza umthambo onzima banokuphuhlisa ubushushu obuvela ekuzibhokoxeni. Ngaba ukwazi oonobangela kunye neempawu kunokunceda ukukhusela iziqendu ezizayo ukuba zenzeke?

Ukutshisa iiCramps

Ubushushu bobushushu bunokukhula ngexesha lokuzilolonga ngokugqithisileyo okanye ukuvezwa ixesha elide kumaqondo obushushu aphezulu. I-cramps ye-muscle, i-spasms, kunye neentlungu zinokusuka kwi-mild to serious.

IiCramps ze-Muscle kunye nokuphelelwa ngamanzi emzimbeni

Ubushushu buhlala bukhula ngenxa yokuphelelwa ngamanzi emzimbeni kunye nokulahleka kwe-electrolyte. (Robert Gauer, Bryce K. Meyers 2019) Iimpawu ziquka:

• Ukuqhawula
• Iipasms
• Iintlungu zesisu, iingalo, okanye imilenze. (Amaziko oLawulo noThintelo lweZifo. 2022)

I-electrolytes efana ne-sodium, i-calcium, kunye ne-magnesium zibalulekile ekusebenzeni ngokufanelekileyo kwemisipha, kuquka intliziyo. Indima ephambili yokubila kukulawula ubushushu bomzimba. (MedlinePlus. 2015) Ukubila kakhulu ngamanzi, i-electrolytes, kunye nesodium. Ukujuluka okugqithisileyo kokusebenza ngokomzimba kunye nokuzibhokoxa okanye indawo eshushu kunokubangela ukungalingani kwe-electrolyte ekhokelela kwi-cramps, i-spasms kunye nezinye iimpawu.

Iimbangela kunye neMisebenzi

Ubushushu bobushushu budla ngokuchaphazela abantu ababila kakhulu ngexesha lomsebenzi onzima okanye bachanabeke kumaqondo obushushu ixesha elide. Umzimba kunye namalungu kufuneka uphole, nto leyo ebangela ukuveliswa kokubila. Nangona kunjalo, ukubila kakhulu kunokukhokelela ekuphelelweni kwamanzi kunye nokuncipha kwe-electrolyte. (Amaziko oLawulo noThintelo lweZifo. 2022)

Izinto zobungozi

Izinto ezinokonyusa umngcipheko wokukhula kobushushu zibandakanya: (Robert Gauer, Bryce K. Meyers 2019)

• Ubudala - Abantwana kunye nabantu abadala abaneminyaka engama-65 nangaphezulu banomngcipheko omkhulu.
• Ukufunga kakhulu.
• Ukutya okuphantsi kwesodium.
• Iimeko zonyango ezikhoyo - isifo senhliziyo, isifo seswekile, kunye nokukhuluphala ziimeko ezinokunyusa umngcipheko wokunyuka kwemisipha.
• Amayeza - uxinzelelo lwegazi, i-diuretics, kunye ne-antidepressants inokuchaphazela ibhalansi ye-electrolyte kunye ne-hydration.
• Ukusela utywala.

Ukuzikhathalela

Ukuba ubushushu buqala, khawuyeke ngokukhawuleza umsebenzi kwaye ujonge indawo epholileyo. Hlaziya kwakhona umzimba ukuze uzalise ulwelo olulahlekileyo. Ukuhlala u-hydrated kunye nokusela ulwelo rhoqo ngexesha lomsebenzi onzima okanye kwindawo eshushu kunokunceda ukukhusela umzimba ukuba ungagxili. imizekelo yeziselo ezonyusa i-electrolytes ibandakanya:

• Gatorade
• I-Pedialyte
• Amanzi ekhokhonathi (FoodData Central. 2019)
• Ubisi (FoodData Central. 2019)

Ukusebenzisa ngokucokisekileyo uxinzelelo kunye nokuphulula izihlunu ezichaphazelekayo kunokunceda ukunciphisa iintlungu kunye ne-spasms. Njengoko iimpawu ziphela, kuyacetyiswa ukuba ungabuyeli kumsebenzi onzima kwakamsinyane kuba ukwenza umthambo okongezelelekileyo kunokukhokelela kwistroke okanye ukudinwa bubushushu. (Amaziko oLawulo noThintelo lweZifo. 2021) Ubushushu kunye nokudinwa kobushushu zizifo ezibini ezinxulumene nobushushu. (Amaziko oLawulo noThintelo lweZifo. 2022)

• Ukubethwa bubushushu kuxa umzimba uphulukene namandla okulawula ubushushu kwaye kunokubangela ubushushu obuphezulu obuyingozi.
• Ukudinwa kobushushu yimpendulo yomzimba kulwelo olugqithisileyo kunye nokulahleka kwe-electrolyte.

Iimpawu zexesha

Ixesha kunye nobude bokutshisa ukushisa kunokugqiba ukuba ngaba unyango luyimfuneko. (Amaziko oLawulo noThintelo lweZifo. 2022)

Ngexesha okanye emva kweMisebenzi

• Uninzi lweekhrampu zobushushu zikhula ngexesha lemisebenzi ngenxa yomgudu kunye nokubila, nto leyo ebangela ukuba kulahleke ii-electrolyte ezininzi kwaye umzimba uphelelwe ngamanzi.
• Iimpawu zinokukhula imizuzu ukuya kwiiyure emva kokuba umsebenzi uphelile.

ubude bexesha

• Uninzi lwee-cramps ezinxulumene nobushushu ziya kusombulula ngokuphumla kunye ne-hydration ngaphakathi kwe-30-60 imizuzu.
• Ukuba ukuqaqanjelwa kwezihlunu okanye ukukruneka akupheli kwiyure enye, funa uncedo lukagqirha.
• Kubantu abaneemeko zentliziyo okanye kwi-low-sodium diet abahlakulela ukutshisa ukushisa, kungakhathaliseki ukuba ixesha elide, uncedo lwezonyango luyimfuneko ukuze kuqinisekiswe ukuba akukho zingxaki.

uthintelo

Iingcebiso zokuthintela ubushushu zincinci zibandakanya: (Amaziko oLawulo noThintelo lweZifo. 2022)

• Sela iziselo ezininzi phambi naxa usenza umsebenzi womzimba.
• Kuphephe utywala kunye neziselo ezinecaffeine.
• Kuphephe ukwenza imithambo okanye ukuchanabeka kubushushu obugqithisileyo ngexesha lokukhanya kwelanga.
• Ziphephe iimpahla eziqinileyo nezinombala omnyama.

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Ukuvavanya izigulane kwiSetting Chiropractic

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Ucaphulo

Gauer, R., & Meyers, BK (2019). Izigulo ezinxulumene nobushushu. Ugqirha wosapho waseMelika, 99 (8), 482-489.

Amaziko oLawulo noThintelo lweZifo. (2022). Uxinzelelo lobushushu - ukugula okuhambelana nobushushu. Iziko leSizwe loKhuseleko lwezeMisebenzi kunye neMpilo (NIOSH) lifunyenwe www.cdc.gov/niosh/topics/heattress/heatrelillness.html#cramps

MedlinePlus. (2015). Ukubila. Ifunyenwe kwi medlineplus.gov/sweat.html#cat_47

FoodData Central. (2019). Amandongomane, amanzi ekhokhonathi (ulwelo olusuka kwikhokhonathi). Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/170174/nutrients

FoodData Central. (2019). Ubisi, i-nonfat, i-fluid, kunye ne-vitamin A eyongeziweyo kunye ne-vitamin D (amafutha okanye i-skim). Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/746776/nutrients

Amaziko oLawulo noThintelo lweZifo. (2012). Imibuzo ebuzwa rhoqo (FAQ) malunga nobushushu obugqithisileyo. Ifunyenwe kwi www.cdc.gov/disasters/extremeheat/faq.html