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Ukulala Ucoceko

Back Clinic Sleep Hygiene Chiropractic Team. The ideal sleep environment is cool, quiet, and dark. However, research has shown that continuous sleep can be interrupted by uncomfortable room temperature, light, and noises. Proper sleep hygiene specialists may also recommend that you select a comfortable mattress, pillows, and bedding, in addition to moving or hiding a visible clock. This prevents the sleeper from focusing on time passing while trying to fall asleep. Dr. Alex Jimenez describes sleep hygiene as a variety of different habits which are often necessary to achieve a proper quality of sleep to rise with full daytime alertness.

Sleep is essential for an individual’s mental and physical health and well-being because it plays an important role in the body’s natural healing and repairing functions. Therefore, the most important sleeping measure is to maintain regular sleeping patterns. According to Dr. Jimenez, heavy meals before bed, caffeine or alcohol before bed, and even improper sleeping postures accompanied by pain and discomfort can be frequent poor sleep hygiene practices that can interfere with the sleep quality of many individuals. Therefore, the various articles on sleep and sleep hygiene can help provide a useful insight towards improving sleep and overall health.


Iinzuzo Zokulala NgoMqamelo Phakathi Kwemilenze

Iinzuzo Zokulala NgoMqamelo Phakathi Kwemilenze

Kubantu abaneentlungu zomqolo, ngaba ukulala ngomqamelo phakathi okanye phantsi kwamadolo kunganceda ukuzisa isiqabu xa belele?

Iinzuzo Zokulala NgoMqamelo Phakathi Kwemilenze

Lala Ngomqamelo Phakathi Kwemilenze

Ababoneleli bezempilo banokuncoma ukuba abantu abaneentlungu zentlungu ngenxa yokukhulelwa okanye iimeko ezifana ne-disc ye-herniated kunye ne-sciatica balale kunye nomqamelo phakathi kwemilenze yabo. Ukulala ngomqamelo phakathi kwemilenze kunokunceda ukukhulula umva kunye neentlungu ze-hip, njengoko isikhundla sinceda ukugcina i-pelvis kunye nokulungelelaniswa komgogodla. Ukulungelelaniswa okufanelekileyo komgudu kunokunceda ukukhulula uxinzelelo lwasemva kunye neentlungu.

Izinzuzo

Ezinye iingenelo ezinokubakho zokulala ngomqamelo phakathi kwamadolo.

Nciphisa Umqolo kunye neentlungu zeHip

Xa ulele ngecala, umqolo, amagxa, kunye nezinqe zinokujijeka ukugcina indawo ngenxa yokuba umbindi womxhuzulane uphakamile, nto leyo ebangela ukungazinzi. (Gustavo Desouzart et al., 2015) Ukubeka umcamelo phakathi kwamadolo kunokunceda ukugcina uzinzo kunye nokunciphisa ubuhlungu be-back and hip. (Gustavo Desouzart et al., 2015) Umqamelo unciphisa indawo ye-pelvis ngokuphakamisa kancane umlenze phezulu. Oku kunciphisa uxinzelelo kumqolo ongaphantsi kunye namalungu e-hip, anokunceda ukunciphisa intlungu kunye nokuvumela ukulala okuphuculweyo.

Nciphisa Iimpawu zeSciatica

Iintlungu ze-Sciatica ze-nerve zihamba ukusuka ezantsi umva ukuya emlenzeni omnye ngenxa yengcambu yemithambo yomqolo ephantsi. (IAkhademi yaseMelika yooGqirha bamathambo, ngo-2021) Ukulala ngomqamelo phakathi kwamadolo kunokunceda ukunciphisa iimpawu kunye nokuziva. Umqamelo phakathi kwemilenze unokunceda ukukhusela umva, ukujikeleza umqolo, okanye ukuthobisa i-pelvis ngexesha lokulala.

Nciphisa Iimpawu zeDisc Herniated

I-disc ye-herniated inokuxinzelela i-spinal nerves, ekhokelela kwiintlungu kunye ne-numbness. (Penn Medicine. 2024) Ukulala ngecala kunokunyusa intlungu ye-disc ye-herniated; nangona kunjalo, ukubeka umcamelo phakathi kwamadolo kugcina i-pelvis ngokungathathi hlangothi kwaye ikhusela ukujikeleza komgogodla. Ukulala ngasemva kunye nomqamelo phantsi kwamadolo kunokuncedisa ukunciphisa uxinzelelo kwidiski. (IYunivesithi yaseCentral Florida. ND)

Phucula indlela ohamba ngayo

Ukugcina ukuma okunempilo ngelixa uhleli okanye umile kubalulekile kwimpilo ye-neuromusculoskeletal kunye nokukhusela ukulimala. Ukulungelelaniswa okufanelekileyo ngexesha lokulala kunokunceda ukuphucula ukuma (UDoug Cary et al., 2021). Ngokutsho kolunye uhlolisiso, abantu ngabanye bachitha ngaphezu kwesiqingatha sexesha labo belele ngecala. (Eivind Schjelderup Skarpsno et al., 2017) Ukulala ngecala kunye nomlenze ophezulu rhoqo uwela phambili, uzisa i-pelvis kwi-tilt phambili ebeka uxinzelelo olongezelelweyo kwi-hip kunye ne-spine connective tissues. Esi sikhundla siphazamisa ukulungelelaniswa kwemvelo komzimba. (UDoug Cary et al., 2021) Ukubeka umcamelo phakathi kwamadolo kuphucula indlela yokulala ngokuphakamisa umlenze ophezulu kunye nokuthintela ukuhamba phambili. (KwiYunivesithi yaseRochester Medical Centre. 2024)

Ukukhulelwa

Iintlungu zokukhulelwa kumqolo kunye nombhinqo we-pelvic kungenxa: (UDanielle Casagrande et al., 2015)

  • Ukunyuka kobunzima kukhokelela ekunyukeni koxinzelelo kumalungu.
  • Utshintsho olubalulekileyo embindini womxhuzulane.
  • Utshintsho lweHormonal lwenza ukuba izicubu ezidibeneyo ziyeke.

Abasetyhini abakhulelweyo abaneentlungu ze-hip okanye umqolo bavame ukucetyiswa ukuba balale kunye nomqamelo phakathi kwamadolo abo ukuze banciphise intlungu kunye nokungahambi kakuhle. Oogqirha bayavuma ukuba ukulala kwicala lasekhohlo yeyona ndawo ingcono yokulala ngexesha lesibini kunye neyesithathu. Esi sikhundla siqinisekisa ukuhamba kwegazi ngokufanelekileyo kumama nosana kwaye kunceda ukusebenza kwezintso. (Standford Medicine, 2024) Ukubeka umcamelo phakathi kwamadolo kunokuncedisa ukunciphisa uxinzelelo kumalungu kunye nokuncedisa ukugcina indawo yokulala ekhohlo. (O'Brien LM, Warland J. 2015) (Standford Medicine, 2024) Imiqamelo emikhulu yokubeleka exhasa isisu kunye nomqolo osezantsi unokubonelela ngakumbi.

Dibana nomboneleli wezempilo malunga zokulala ngomqamelo phakathi kwamadolo ukuze ubone ukuba kukulungele na.


Yintoni ebangela iDisc Herniation?


Ucaphulo

Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Iziphumo zokulala kwindawo yokulala kwiintlungu zangasemva kubantu abadala abasebenzayo ngokomzimba: isifundo somqhubi olawulwayo. Umsebenzi (Ukufunda, uMsa.), 53(2), 235–240. doi.org/10.3233/WOR-152243

I-American Academy ye-Orthopedic Surgeons. (2021). Sciatica. OrthoInfo. orthoinfo.aaos.org/en/diseases-conditions/sciatica

Penn Medicine. (2024). Ukuphazamiseka kwe-disc ye-Herniated. Penn Medicine. www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/herniated-disc-disorders

IYunivesithi yaseCentral Florida. (ND). Indawo yokulala engcono kakhulu kwiintlungu ezisezantsi (kunye neyona nto imbi). Iinkonzo zeMpilo ze-UFC. ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/

Cary, D., Jacques, A., & Briffa, K. (2021). Ukuphonononga ubudlelwane phakathi kwendlela yokulala, ukuvusa iimpawu zomgogodla kunye nomgangatho wokulala: Uphononongo olunqamlezayo. PloS enye, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582

Skarpsno, ES, Mork, PJ, Nilsen, TIL, & Holtermann, A. (2017). Izikhundla zokulala kunye neentshukumo zomzimba zasebusuku ezisekwe kurekhodisho lwe-accelerometer ephilayo simahla: ukunxulumana nabantu, indlela yokuphila, kunye neempawu zokungalali. Ubume kunye nesayensi yokulala, 9, 267-275. doi.org/10.2147/NSS.S145777

IYunivesithi yaseRochester Medical Centre. (2024). Ukuma kakuhle kokulala kunceda umqolo wakho. Health Encyclopedia. www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460

Casagrande, D., Gugala, Z., Clark, SM, & Lindsey, RW (2015). Iintlungu ezisezantsi kunye neentlungu ze-Pelvic Birdle ekukhulelweni. Ijenali ye-American Academy ye-Orthopedic Surgeons, i-23 (9), i-539-549. doi.org/10.5435/JAAOS-D-14-00248

Standford Medicine. (2024). Izikhundla zokulala ngexesha lokukhulelwa. Impilo yaBantwana yaseStandford Medicine. www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238

O'Brien, LM, Warland, J. (2015). Isikhundla sokulala sikamama: yintoni esiyaziyo apho siya khona? I-BMC yokukhulelwa komntwana, i-15, iSiqendu A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4

Ukusebenza kweAcupuncture kuNcedo lokuLala

Ukusebenza kweAcupuncture kuNcedo lokuLala

Ngaba unyango lwe-acupuncture lunokunceda abantu abajongene okanye abanengxaki yokuphuthelwa kunye nemiba yokulala kunye/okanye ukuphazamiseka?

Ukusebenza kweAcupuncture kuNcedo lokuLala

I-acupuncture ye-Insomnia

I-acupuncture luhlobo lweyeza elipheleleyo elibandakanya ukufakela iinaliti ezingenazintsholongwane, ezilahlwayo, ezibhityileyo kwiindawo ezithile ezaziwa ngokuba zii-acupoints emzimbeni. Inaliti nganye ifakwe kwindawo eyahlukileyo ukuvuselela ukukhululeka kweempawu zeemeko ezahlukeneyo, ezifana neentlungu ezingapheliyo kunye nesicaphucaphu. (Johns Hopkins Medicine. 2024) Uphando lwakutsha nje luye lwajonga kwi-acupuncture yonyango lokuphuthelwa lwaza lwafumanisa ukuba inokuba yeyona ndlela isebenzayo. (UMingming Zhang et al., 2019)

ugwayi

Ukuphuthelwa kubangela ukuba abantu babe nengxaki yokuwa okanye ukuhlala belele. Abantu abanengxaki yokulala badla ngokuvuka kwangethuba kunokuba benenjongo kwaye bakufumanisa kunzima ukuba baphinde balale xa sele bevukile. Ukuphazamiseka kokulala kuxhaphake kakhulu, malunga ne-10% yabantu abakhe babe nakho ngaxa lithile. (UAndrew D. Krystal et al., 2019)

Kukho amacandelo amathathu, onke abonakaliswe ngexesha lokuphazamiseka. Ziquka: (UAndrew D. Krystal et al., 2019)

Ebukhali/Ixesha elifutshane

  • Ihlala ngaphantsi kweenyanga ezintathu.

Episodic

  • Yenzeka kanye ngexesha elingaphantsi kweenyanga ezintathu.

Ezingapheliyo

  • Ihlala ngaphezu kweenyanga ezintathu.

Imiba yezeMpilo

  • Ukuphuthelwa kunokubangela imiba eyahlukahlukeneyo yempilo, kwaye abantu banokuhlakulela utshintsho lweemvakalelo, ukucaphuka, ukudinwa, kunye nengxaki yokukhumbula, ukulawula isantya kunye nokunikela ingqalelo. (UAndrew D. Krystal et al., 2019)
  • Ukungalali kuye kwaboniswa ukonyusa umngcipheko wokungaphumeleli kwentliziyo, ukuhlaselwa yintliziyo, kunye nezinye iimeko zempilo ezingapheliyo. (UMingming Zhang et al., 2019)

benefits

Uphononongo olungokusetyenziswa kwe-acupuncture ngenxa yokuphuthelwa lufumanise ukuba inokuphucula ukulala ngenxa yefuthe layo kwiineurotransmitters ezithile. Olunye uphononongo luphawule ukuba ii-neurotransmitters ezithile ezibandakanyekayo kumjikelo wokuvuka kokulala zichatshazelwa kakuhle yi-acupuncture. (Kaicun Zhao 2013Ii-neurotransmitters ziquka:

Norepinephrin

  • Inceda ekuvukeni kunye nokuhlala uphaphile.

Melatonin

  • Ihomoni enceda umzimba ukuzola kwaye ulungiselele ukulala.

I-Gamma-aminobutyric acid - i-GABA

  • Inceda umzimba ukuba ulale kwaye uhlale ulele.

Nangona kunjalo, uphando olungakumbi luyafuneka ukuze kuqinisekiswe iingenelo ze-acupuncture yokuphuthelwa ngakumbi.

Conditions

Iimeko ezithile zinokufaka isandla ekulaleni, kuquka:

  • Izifo zengqondo
  • Ubuhlungu obungapheliyo
  • Okunye ukuphazamiseka kokulala

I-acupuncture inokunceda ukuthoba iziphumo zezi ngxaki.

Ubuhlungu

Ngenxa yendlela i<em>acupuncture echaphazela ngayo imichiza ethile, lunyango olongezelelweyo olungqiniweyo lwentlungu.

  • Iinaliti zonyusa iikhemikhali ezifana ne-endorphins, i-dynorphins, kunye ne-encephalins.
  • I-acupuncture ikwakhupha i-corticosteroids, iihomoni zoxinzelelo.
  • Nganye yale michiza inendima kwiimpawu zentlungu.
  • Ukulungelelanisa amanqanaba abo kunceda ukunciphisa intlungu. (Shilpadevi Patil et al., 2016)

Ukuxhalabisa

  • Uphononongo lufumanise ukuba abantu abanexhala banokuzuza kwi-acupuncture ukunceda ukunciphisa iimpawu. (Meixuan Li et al., 2019)

I-Apnea yokulala

  • I-sleep apnea yingxaki yokuphefumla xa umntu elele ebangela ukuba umntu ayeke ukuphefumla okwexeshana ebusuku.
  • Izihlunu zomngxuma weempumlo, impumlo, umlomo, okanye umqala ziye zikhululeke kakhulu.
  • I-acupuncture inokunceda ukuvuselela izihlunu kunye nokuthintela ukuphumla ngokugqithiseleyo, ukukhusela i-apneas.
  • Idatha ibonisa ukuba i-acupuncture inokuchaphazela i-apnea-hypopnea index, inani lamaxesha umntu ayekayo kwaye aqale ukuphefumla ngexesha lokulala. (ULiaoyao Wang et al., 2020)

iKhusi

  • Abantu akufanele bazive iintlungu kunye noxinzelelo oluncinci kwindawo yokufaka iinaliti.
  • Ukuba iintlungu zikhona, kungenxa yokuba iinaliti azifakwanga kwindawo efanelekileyo.
  • Kubalulekile ukuxelela i-acupuncturist ukuze bakwazi ukuseta kwakhona kwaye baphinde bazifake ngokuchanekileyo. (Malcolm WC Chan et al., 2017)

Imiphumela

Iziphumo ebezingalindelekanga zinqabile kodwa zingenzeka. Ezi ziquka: (G. Ernst, H. Strzyz, H. Hagmeister 2003)

  • Utywala
  • Ukopha okanye ukugruzuka apho inaliti ifakwe khona.
  • I sizathu
  • Ukutyhafa
  • Izikhonkwane kunye neenaliti zokuziva
  • Ukuziva unyango lwentlungu ngakumbi

Ngaphambi kokufumana i-acupuncture, abantu bayacetyiswa ukuba bathethe nomboneleli wabo wezempilo. Banokucebisa ngendlela enokunceda ngayo kunye naziphi na iziphumo ebezingalindelekanga ezinokuthi zenzeke ngenxa yempilo yomntu, iimeko eziphantsi, kunye nembali yonyango. Nje ukuba isusiwe, banokucebisa i-acupuncturist enelayisensi.


Intloko intloko


Ucaphulo

Johns Hopkins Medicine. (2024). I-acupuncture (Impilo, umba. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture

Zhang, M., Zhao, J., Li, X., Chen, X., Xie, J., Meng, L., & Gao, X. (2019). Ukusebenza kunye nokukhuseleka kwe-acupuncture yokulala: iProtocol yokuhlolwa okucwangcisiweyo. Amayeza, 98 (45), e17842. doi.org/10.1097/MD.0000000000017842

Krystal, AD, Prather, AA, & Ashbrook, LH (2019). Uvavanyo kunye nokulawulwa kokuphuthelwa: uhlaziyo. I-World psychiatry: ijenali esemthethweni ye-World Psychiatric Association (WPA), i-18 (3), i-337-352. doi.org/10.1002/wps.20674

Zhao K. (2013). I-acupuncture yonyango lokungalali. Uphononongo lwamazwe ngamazwe lwe-neurobiology, i-111, i-217-234. doi.org/10.1016/B978-0-12-411545-3.00011-0

UPatil, S., Sen, S., Bral, M., Reddy, S., Bradley, KK, Cornett, EM, Fox, CJ, & Kaye, AD (2016). Indima ye-Acupuncture kuLawulo lweentlungu. Iintlungu zangoku kunye neengxelo zentloko, i-20 (4), i-22. doi.org/10.1007/s11916-016-0552-1

Li, M., Xing, X., Yao, L., Li, X., He, W., Wang, M., Li, H., Wang, X., Xun, Y., Yan, P., Lu, Z., Zhou, B., Yang, X., & Yang, K. (2019). I-acupuncture yonyango lokuxhalaba, isishwankathelo sophononongo olucwangcisiweyo. Unyango olongezelelweyo kwiyeza, 43, 247-252. doi.org/10.1016/j.ctim.2019.02.013

Wang, L., Xu, J., Zhan, Y., & Pei, J. (2020). I-acupuncture ye-Obstructive Sleep Apnea (OSA) kubantu abadala: Ukuphononongwa ngokuchanekileyo kunye nohlalutyo lweMeta. Uphando lweBioMed lwamazwe ngamazwe, 2020, 6972327. doi.org/10.1155/2020/6972327

Chan, MWC, Wu, XY, Wu, JCY, Wong, SYS, & Chung, VCH (2017). Ukhuseleko lwe-Acupuncture: Isishwankathelo soPhononongo oluCwangcisiweyo. Iingxelo zenzululwazi, 7(1), 3369. doi.org/10.1038/s41598-017-03272-0

Ernst, G., Strzyz, H., & Hagmeister, H. (2003). Izehlo zeziphumo ezibi ngexesha lonyango lwe-acupuncture-uphando lwamaziko amaninzi. Unyango olongezelelweyo kwiyeza, i-11 (2), i-93-97. doi.org/10.1016/s0965-2299(03)00004-9

Lala Ngcono ngezi Ncebiso zokuHamba kweBhedi

Lala Ngcono ngezi Ncebiso zokuHamba kweBhedi

Abantu ngabanye ekubuyiselweni kokuhlinzwa emva kokuhlinzwa okanye ukujongana nokugula okanye ukulimala banokufumana imisipha ebuthakathaka kunye nokunyamezela okunokubangela ukulahleka kwexeshana lokuhamba kokulala kunye nokungakwazi ukuhamba ngokuqhelekileyo ngenxa yobuthathaka, ukunciphisa uluhlu lokunyakaza, okanye intlungu. Ngaba banokuzuza kunyango lomzimba ukunceda ukubuyela ekuhambeni okuqhelekileyo kokusebenza?

Lala Ngcono ngezi Ncebiso zokuHamba kweBhedi

Ukuhamba kokulala

Kubantu abalaliswe esibhedlele okanye ekhaya ngenxa yokwenzakala, ukugula, okanye ukuchacha kotyando, ugqirha womzimba uya kuvavanya iindawo ezahlukeneyo zokuhamba komsebenzi. Oku kubandakanya ukudluliselwa - ukusuka kwindawo yokuhlala ukuya kwiindawo zokuma, ukuhamba, kunye nokuhamba kokulala. Ukuhamba kokulala kukukwazi ukwenza iintshukumo ezithile ngelixa ebhedini. Umgqirha unokuvavanya ukulala okanye ukuhamba kwebhedi kwaye acebise izicwangciso kunye nokuzivocavoca ukuphucula ukunyakaza. (O'Sullivan, SB, Schmitz, TJ 2016) Umgqirha unokuthi umntu asebenzise izixhobo ezithile, njenge-trapeze phezu kwebhedi okanye ibhodi yokutyibiliza, ukunceda ukuhambahamba.

Ukuhamba kwebhedi kunye nokulala

Xa ugqirha womzimba ejonga ukuhamba, baya kuvavanya iintshukumo ezahlukeneyo ezibandakanya: (O'Sullivan, SB, Schmitz, TJ 2016)

  • Ukusuka ekuhlaleni ukuya kulala phantsi.
  • Ukusuka ekungqengqeni ukuya kuhlala.
  • Ukuqengqeleka.
  • Ukutyibilika okanye ukutyibilika phezulu okanye ezantsi.
  • Ukutyibilika okanye ukutyibilika emacaleni.
  • Ukujija.
  • Ukufikelela.
  • Ukuphakamisa isinqe.

Zonke ezi ntshukumo zifuna amandla kumaqela ahlukeneyo emisipha. Ngokujonga ukunyakaza komntu ngamnye ekuhambeni kokulala, umgqirha unokusebenza amaqela athile emisipha anokuthi abe buthathaka kwaye afune ukuzivocavoca okujoliswe kuyo kunye nokwelula ukubuyisela ukuhamba ngokuqhelekileyo. (O'Sullivan, S. B., Schmitz, T. J. 2016) Abantu abatyelela ingcali kwikliniki yezigulane ezingalaliswanga okanye kwindawo yokubuyisela kwimeko yesiqhelo banokuba nomsebenzi ngamnye wokuhamba kokulala kwitafile yonyango. Iintshukumo ezifanayo kwitafile yonyango inokwenziwa ebhedini.

ukubaluleka

Umzimba wenzelwe ukuhamba.

Kubantu abangakwaziyo ukuhamba kakuhle ebhedini yabo, umzimba unokuba ne-atrophy engasetyenziswayo okanye ukuphelelwa ngamandla kwezihlunu, nto leyo enokukhokelela kubunzima. Ukungakwazi ukuhamba kunokukhokelela kwizilonda zoxinzelelo, ngakumbi kubantu abaxinzelelwe kakhulu kwaye / okanye bahlale kwindawo enye ixesha elide. Impilo yolusu inokuqalisa ukuwohloka, nto leyo ekhokelela kumanxeba abuhlungu afuna ukhathalelo olukhethekileyo. Ukukwazi ukuhamba-hamba ebhedini kunokunceda ukukhusela izilonda zoxinzelelo. (Surajit Bhattacharya, RK Mishra. 2015)

Phuculo

Umgulana womzimba unokumisela umthambo othile wokuqinisa amaqela emisipha kunye nokuphucula ukuhamba kokulala. Izihlunu ziquka:

  • Izihlunu zamagxa kunye ne-rotator cuff.
  • Triceps kunye biceps ezingalweni.
  • Izihlunu zeGluteus ezinqeni.
  • hamstrings
  • IiQuadriceps
  • Izihlunu zethole

Amagxa, iingalo, isinqe, kunye nemilenze zisebenza kunye xa uhambisa umzimba ebhedini.

Imithambo eyahlukeneyo

Ukuphucula ukuhamba kwebhedi, ukuzivocavoca umzimba kungabandakanya:

  • Ukuzivocavoca okuphezulu
  • Ukujikeleza kwesiqu esisezantsi
  • Ukuzivocavoca kweGlute
  • Iibhlorho
  • Umlenze uphakama
  • Ii-arc quads ezimfutshane
  • Iimpompo ze-ankle

Iingcali zonyango ziqeqeshelwe ukuvavanya ezi ntshukumo kunye nemisebenzi kunye nokumisela unyango ukuphucula intshukumo yomzimba. (O'Sullivan, SB, Schmitz, TJ 2016) Ukugcina ukuqina komzimba okufanelekileyo kunokunceda umzimba uhlale usebenza kwaye uhamba. Ukwenza ukuqeqeshwa kokuhamba okuchazwe ngumgulana womzimba kunokugcina amaqela afanelekileyo emisipha esebenza ngokufanelekileyo, kwaye ukusebenza kunye nomgulana womzimba kunokuqinisekisa ukuba ukuzivocavoca ngokuchanekileyo kwimeko kwaye kwenziwa ngokufanelekileyo.


Ukuphucula impilo yakho


Ucaphulo

O'Sullivan, S. B., Schmitz, T. J. (2016). Ukuphucula iZiphumo eziSebenzayo ekuBuyiselweni kwiSimo soMzimba. EUnited States: Inkampani yeFA Davis.

Bhattacharya, S., & Mishra, RK (2015). Izilonda zoxinzelelo: Ukuqonda kwangoku kunye neendlela ezintsha zonyango. Ijenali yaseIndiya yotyando lweplastiki : ukupapashwa ngokusemthethweni koMbutho wooGqirha bePlastiki baseIndiya, i-48 (1), i-4-16. doi.org/10.4103/0970-0358.155260

Ukufunda Ukulala Ngomqolo

Ukufunda Ukulala Ngomqolo

Abantu bachitha malunga nesinye kwisithathu sobomi babo belele okanye bephumle. Wonke umntu unendawo yakhe yokulala ayikhethayo. Nangona kunjalo, akuzona zonke iindawo zokulala ezikhululekile kwaye zixhasa umzimba, ngakumbi umqolo. Abantu abalala ngecala okanye isisu esinentlungu engasemva banokufuna ukucinga ngokutshintshela ekulale ngomqolo. Ukutshintsha iindawo zokulala ezikhethiweyo kunokubonakala kungenakwenzeka, nangona kunjalo, ukufunda ukulala emqolo wakho kunokwenzeka ngoqeqesho oluncinci kunye nexesha lohlengahlengiso.

Ukufunda Ukulala Ngomqolo

Ukufunda Ukulala Ngomqolo

Emva kokulala ecaleni, ukulala ngasemva kuyindawo yesibini eqhelekileyo. Abantu abanesisu okanye abalele ecaleni abanengxaki yoku:

  • Umzimba kunye umqolo obuhlungu.
  • Iimpawu zentlungu.
  • Iintloko ezibuhlungu.
  • Isitshisa okanye i-asidi reflux.
  • Ubuhlungu kumalungu kunye nemigqa.

Ukufunda ukulala ngomqolo wakho kuyacetyiswa kuba izibonelelo zayo zempilo zinokucombulula zonke ezi ngxaki kunye nokunye.

  • Ukulungelelanisa le ndawo yokulala kunokunceda ukugcina ukulungelelaniswa okufanelekileyo komgogodla.
  • Ikhulula ukuvuka kunye neentloko ezibuhlungu.
  • Ukuphelisa iingxaki ze-sinus.

Abantu abangalali ngasemva bendalo bayayiqonda indlela ekunzima ngayo ukuzinyanzela ukuba uqhelane nendawo entsha yokulala. Kukho iindlela zokubeka imeko ingqondo nomzimba ukuba uwele kwaye uhlale ulele emqolo wakho, okukhokelela ekuphumleni okunempilo. Ezi ziquka:

Umqamelo Ngaphantsi Kwamadolo

  • Kunokunceda ukubeka umqamelo oxhasayo phantsi kwamadolo.
  • Amadolo kufuneka agobe kancinci kwaye azive ekhululekile.
  • Jonga ukuqinisekisa ukuba intamo kunye nomqolo uziva ukhululekile kwaye ulungelelanise.
  • Yenza uhlengahlengiso njengoko kufuneka.

Umqamelo Ngaphantsi Komqolo Osezantsi

  • Ekuqaleni, ukutshintshela ukulala ngasemva kunokunyusa ukungonwabi kumqolo ophantsi.
  • Ukubeka umqamelo phantsi komqolo ongezantsi kunokunceda.
  • Ukusebenzisa umqamelo omkhulu kakhulu okanye ongqindilili kunokudala ukungakhululeki.
  • Zama imiqamelo embalwa eyahlukileyo ukufumana oko kusebenza kakuhle kwaye kuvakala kulungile.

Umqamelo ojikeleze

  • Ngabantu abanjalo abalali abasebenzayo kwaye bathande ukuqengqeleka kwicala okanye esiswini ngokukhawuleza emva kokulala, banokubeka imiqamelo ejikeleze i-midsection kunye nezinqe.
  • Umqobo omncinci wemiqamelo ejikeleze umzimba unokuncedisa ekufundeni ukulala ngomqolo wakho.
  • Imiqamelo inceda ukukhusela umzimba ekuqengqelekeni.
  • Kuyacetyiswa ukuba ubeke imiqamelo ngokusondeleyo macala omabini omzimba.
  • Ukusebenzisa imithwalo njengendawo evaliweyo kuya kunyanzela umzimba ukuba uhlale kwindawo engathathi hlangothi ubusuku bonke.

Ukulala KuMqamelo Wasekunene

  • Abantu baya kufuna ukuqinisekisa ukuba basebenzisa umqamelo ofanelekileyo wokulala.
  • Ukongeza ekuxhaseni ukulungelelaniswa komqolo, umqamelo osemgangathweni uya kuxhasa intamo.
  • Umqamelo ocetyiswayo wokulala ngasemva kufuneka uqabe intloko kwaye uqinisekise ukuba ihlala iphakamile.
  • Umqamelo othe tyaba okanye ongqindilili kakhulu unokubangela ukuba intloko ingabi mgangathweni nomzimba okhokelela ku:
  • Intlungu yentamo kunye nomzimba ophezulu
  • Ukuhamba komoya okuthintelweyo, okunokubangela ukuba urhone okanye ube ne-apnea yokulala.
  • Imiba yokugaya ukutya njenge-acid reflux kunye nesitshisa.
  • Cinga ngomqamelo owenziwe luhlobo oluthile lwe-memory foam ukunceda ukufunda ukulala ngomqolo wakho.
  • Ubukhulu kunye nemvakalelo yokugona kunokunceda ukuhlala ngasemva kwaye uthintele ukuphethuka ngokungazi.

Ukulala Kumatrasi Asekunene

Amava obuthongo obungasemva aqala ngomandlalo ofanelekileyo. Kukho iintlobo ezininzi zomandlalo onokukhetha kuzo. Kucetyiswa ukuba kuthathelwe ingqalelo izixhobo, umgangatho wokuqina, kunye nobukhulu. Ukulala kamnandi ngomqolo wakho, umgangatho wokuqina ubalulekile.

  • Qwalasela ukuma komqolo wakho.
  • Injongo kukugcina umqolo uthe tye kangangoko kunokwenzeka, ophunyezwa ngokuqina okufanelekileyo.
  • Umatrasi oqine kakhulu uya kudala uxinzelelo olungafunwayo kunye noxinzelelo emagxeni nakwingingqi ye-pelvic.
  • I-mattress ethambileyo kakhulu iya kubangela ukuba izinqe zitshone, ukuphosa ukulungelelaniswa komqolo kunye nokubangela iimpawu zentlungu emva.
  • Umandlalo oqinileyo ophakathi uyacetyiswa.
  • I-foam yememori lukhetho olukhulu lokufunda ukulala ngomqolo wakho.
  • Igwebu lenkumbulo libeka igophe lendalo lomzimba, kwaye liwole umzimba ngexesha lokulala, nto leyo enceda ukuphepha ukuqengqeleka ngengozi kwicala okanye esiswini sakho.
  • I-Memory foam imatrasi enejeli edityanisiweyo inokubonelela ngokupholisa kunye nokungenisa umoya ukugcina umzimba uhlaziyekile ubusuku bonke.
  • A umatrasi ogwetyiweyo wenkumbulo ephakathi uya kuqinisekisa ukuba umzimba uhlala uthe tye, kunye ne-cushioning efanelekileyo malunga ne-pelvis kunye ne-hips.

Uqeqesho Ukulala Ngomqolo


Ucaphulo

Anderson, Ngaire H et al. "Ukudityaniswa kwe-Supine Going-to-Sleep Position in Late Pregnancy kunye nokunciphisa ubunzima bokuzalwa: Uhlalutyo lwesibini lweMeta-uhlalutyo lwedatha yomntu ngamnye." Inethiwekhi ye-JAMA evulekileyo vol. 2,10 e1912614. 2 Okt. 2019, doi:10.1001/jamanetworkopen.2019.12614

Desouzart, Gustavo, et al. "Iziphumo zokulala kwindawo yokulala kwiintlungu zangasemva kubantu abadala abasebenzayo: isifundo somqhubi olawulwayo." Umsebenzi (Ukufunda, uMsa.) vol. 53,2 (2015): 235-40. doi:10.3233/WOR-152243

Khan, Bashir Ahmad, et al. "Impembelelo yokuphakama kwentloko yebhedi ngexesha lokulala kwizigulana ezineempawu ze-nocturnal gastroesophageal reflux." Ijenali yeGastroenterology kunye neHepatology vol. 27,6 (2012): 1078-82. doi:10.1111/j.1440-1746.2011.06968.x

Portale, G et al. "Zikhona nini iimpawu ze-reflux?" Izifo zommizo: ijenali esemthethweni yoMbutho waMazwe ngaMazwe weZifo zoMqala vol. 20,1 (2007): 47-52. doi:10.1111/j.1442-2050.2007.00650.x

Skarpsno, Eivind Schjelderup, et al. "Iindawo zokulala kunye nokushukuma komzimba ebusuku kusekwe kurekhodisho lwe-accelerometer ephilayo simahla: ukunxulumana nabantu, indlela yokuphila, kunye neempawu zokungalali." Ubume kunye neNzululwazi yoBubuthongo vol. 9 267-275. 1 Nov. 2017, doi:10.2147/NSS.S145777

Surdea-Blaga, Teodora, et al. "Ukutya kunye neGastroesophageal Reflux Disease." Ikhemistri yamayeza yangoku vol. 26,19 (2019): 3497-3511. doi:10.2174/0929867324666170515123807

I-Overtraining Syndrome: I-El Paso Back Clinic

I-Overtraining Syndrome: I-El Paso Back Clinic

Abantu ngabanye banokuba nomdla kakhulu wokuzilolonga. Nangona kunjalo, uqeqesho rhoqo umzimba ngaphandle kokuthatha ixesha elaneleyo lokuphumla nokubuyisela kwakhona kunokuchaphazela iimbaleki kunye nabathandi bokuqina ngokomzimba nangokwengqondo kwaye bakhokelela kwi-syndrome yokugqithisa. Uqeqesho olugqithisileyo lunokubangela ukuncipha kokusebenza komzimba kwezemidlalo okunokuhlala ixesha elide, ngamanye amaxesha kuthatha iiveki okanye iinyanga ezininzi ukubuyisela. Abantu abangafundiyo ukulawula ukuzilolonga ngokugqithisileyo banokuba nokwenzakala kunye nezigulo eziqhelekileyo kunye nosulelo. Kwaye iziphumo zengqondo zingakhokelela ekutshintsheni isimo sengqondo esibi. Funda imiqondiso kunye nendlela yokunciphisa umva ukukhusela ukulimala kunye / okanye ukudinwa.

I-Overtraining Syndrome: Iqela le-EP's Chiropractic Injury Team

I-Overtraining Syndrome

Iimbaleki kunye nabathandi bokuqina komzimba bahlala bezilolonga ixesha elide kwaye nzima kunomndilili ukufikelela kwincopho yokusebenza. Nabantu abasaqalayo ukwenza umthambo banokutyhala imida yabo njengoko bezama ukufumanisa ukuba yintoni ebasebenzelayo. Oku kuthetha ukuthathela ingqalelo oku kulandelayo:

  • Icala lengqondo loqeqesho.
  • Indlela yokufumana kwaye uhlale ukhuthazwa.
  • Indlela yokuseka inkqubo ekhuselekileyo nesebenzayo kunye ne-cardio elinganiselayo kunye nokuqeqeshwa kwamandla.
  • Ungakuphepha njani ukutsiba ukuzilolonga xa izinto zisiphazamisa.
  • Ukuzivocavoca kakhulu yimpazamo abaninzi abaqalayo abayenzayo, bazibeka emngciphekweni wokulimala.

I-Overtraining syndrome kuxa umzimba uhamba kwaye uziva:

  • Ukudinwa kakhulu.
  • Iingxaki zokusebenza komzimba.
  • Iimvakalelo ziyatshintsha.
  • Ukuphazamiseka kokulala.
  • Eminye imiba ngenxa yokusebenza okanye ukuqeqesha kakhulu kunye / okanye kunzima ngaphandle kokunika umzimba ixesha elaneleyo lokuphumla.

Ukuzilolonga ngokugqithisileyo kuqhelekile phakathi kweimbaleki eziqeqesha ngaphaya kwamandla emizimba yazo yokubuyisela, ngokuqhelekileyo xa zilungiselela ukhuphiswano okanye umsitho. Ukulungelelaniswa kweembaleki kunye nabanomdla kufuna ukulingana phakathi komsebenzi kunye nokubuyisela.

Izimpawu kunye neMpawu

Kukho imiqondiso emininzi ekufuneka ijongwe, kwaye ezona mpawu zixhaphakileyo zezi:

  • Izihlunu ezithambileyo okanye ukuqaqamba kwamalungu, iintlungu ngokubanzi, kunye neentlungu.
  • Ukunciphisa umthamo woqeqesho, ukuqina, okanye ukusebenza.
  • Ukunqongophala kwamandla, ukudinwa rhoqo, kunye/okanye nokudinwa.
  • Inkungu yobuchopho.
  • Insomnia.
  • Ukunciphisa ukutya okanye ukunciphisa umzimba.
  • Ukuphelelwa ngumdla womdlalo okanye umthambo.
  • Ukubetha kwentliziyo okungaqhelekanga okanye isingqi sentliziyo.
  • Ukwanda kokwenzakala.
  • Ukwanda kweentloko.
  • Ukuziva udakumbile, unexhala, okanye ucaphuka.
  • Ukungasebenzi kakuhle ngokwesondo okanye ukunciphisa umdla wokwabelana ngesondo.
  • Ukungakhuseleki okuphantsi kunye nokunyuka kweengqele kunye nomqala obuhlungu.

Thintela Uqeqesho Olugqithisileyo

  • Ukuqikelela ukuba kukho umngcipheko woqeqesho olugqithisileyo kunokuba luqilima kuba wonke umntu uphendula ngokwahlukileyo kwiindlela ezahlukeneyo zoqeqesho.
  • Abantu kufuneka batshintshe uqeqesho lwabo lonke kwaye bacwangcise ixesha elaneleyo lokuphumla.
  • Abantu abakholelwa ukuba banokuqeqeshwa kanzima kufuneka bazame ezi zicwangciso zilandelayo zokuthintela i-syndrome yokugqithisa.

Qaphela Ukutshintsha Kwengqondo Neemvakalelo

Iindlela zikhona zokuvavanya ukuqeqeshwa ngokugqithisileyo ngokufanelekileyo.

  • Omnye uthatha ingqalelo yeempawu zengqondo kunye neempawu ezinxulumene notshintsho kwimeko yengqondo yomntu kunokuba luphawu.
  • Ukunciphisa iimvakalelo ezintle zokuzilolonga, imisebenzi yomzimba, kunye nemidlalo.
  • Ukonyuka kweemvakalelo ezingakhiyo, njengokudakumba, umsindo, ukudinwa, nokucaphuka, kunokuvela emva kweentsuku ezimbalwa zoqeqesho olumandla.
  • Ukuba ezi mvakalelo kunye neemvakalelo ziqala ukuvela, lixesha lokuphumla okanye ukucofa ukuqina.

Ilog yoQeqesho

  • Ilog yoqeqesho ephawula indlela umzimba oziva ngayo yonke imihla.
  • Inokunceda abantu baqaphele ukuthambekela okuhlayo kunye nokuncipha komdla.
  • Oku kunokunceda abantu bafunde ukumamela imiqondiso yemizimba yabo kwaye baphumle xa kuyimfuneko.

Beka iliso kwiNtliziyo yeNtliziyo

  • Enye inketho kukulandelela utshintsho kwizinga lentliziyo ngexesha.
  • Lawula izinga lokubetha kwentliziyo xa uphumle kunye nokuqina okuthe ngqo kwemithambo ngelixa uziqeqesha, kwaye uyirekhode.
  • Ukuba izinga lokubetha kwentliziyo liyenyuka xa uphumle okanye ugxininise, oku kunokuba luphawu lomngcipheko, ngakumbi ukuba iimpawu ziyavela.
  • Landelela izinga lokuphumla kwentliziyo qho kusasa.
  • Abantu ngabanye banokuthatha i-pulse ngesandla imizuzwana engama-60 ngokukhawuleza emva kokuvuka.
  • Abantu ngabanye banokusebenzisa imonitha yentliziyo okanye ibhendi yokomelela.
  • Nakuphi na ukunyuka okuphawulweyo ukusuka kwisiqhelo kunokubonisa ukuba umzimba awukalulami ngokupheleleyo.

impatho

Ukuphumla kunye nokuBuyisa kwakhona

  • Nciphisa okanye uyeke umthambo kwaye uvumele ingqondo nomzimba iintsuku ezimbalwa zokuphumla.
  • Uphando malunga nokuqeqeshwa ngokugqithisileyo lubonisa ukuba ukuphumla ngokupheleleyo lolona nyango luphambili.

Thatha Iintsuku Zokuphumla ezongezelelweyo

  • Ukuqala nantoni na entsha kuya kwenza umzimba ube buhlungu.
  • Zilungiselele iintlungu kwaye uthathe iintsuku zokuphumla ezongezelelweyo xa kufuneka.
  • Umzimba awuyi kuba namazinga afanayo wamandla imihla ngemihla okanye iveki ukuya ngeveki.

Qhagamshelana nomqeqeshi

  • Andiqinisekanga ukuba ungaqala ngaphi okanye ungajongana njani nokusebenza ngokukhuselekileyo.
  • Eli lixesha lokudibana nochwephesha onokujonga imbali yomzimba kunye neyonyango, inqanaba lokuqina, kunye neenjongo.
  • Banokuphuhlisa inkqubo elungiselelwe ukuhlangabezana neemfuno ezithile.

Izondlo kunye nokuQinisa amanzi

  • Gcina i-hydration ephezulu yomzimba kunye ne-H2O eninzi / amanzi kunye neziselo ezibuyisela amanzi, imifuno kunye neziqhamo.
  • Ukuhlala u-hydrated ngokufanelekileyo ngundoqo wokubuyisela kunye nokukhusela.
  • Ukufumana iiprotheyini ezaneleyo kunye neecarbohydrates zixhasa ukuchacha kwezihlunu.
  • IiCarbs zibalulekile ekunyamezeleni, kwaye iprotheni ibalulekile kumandla emisipha kunye namandla.

Imidlalo yeChiropractic Massage

  • Uphando lubonisa ukuba i-massage yezemidlalo inceda ukubuyiswa kwemisipha kwaye inokuphucula ukulibaziseka kwe-muscle soreness/DOMS.
  • Ukuphulula umzimba kugcina izihlunu zikhululekile kwaye zibhetyebhetye kwaye zonyusa ukujikeleza kwegazi ukuze zichache ngokukhawuleza.

Iindlela zokuPhumla

  • Iindlela zokunciphisa uxinzelelo ezifana nokuphefumla nzulu kunye nemithambo eqhubekayo yokuphumla izihlunu kunokuphucula ukuphumla kunye nokuchacha.

Ukubuyiselwa ngokupheleleyo kwi-syndrome yokugqithisa kunokuthatha iiveki ezimbalwa okanye ngaphezulu, kuxhomekeke kwimeko yempilo yomntu kunye nokuba uqeqesho olugqithisileyo luhambe ixesha elingakanani. Ugqirha unokubhekisa abantu kwigcisa lomzimba okanye chiropractor yezemidlalo, ngubani onokuhlakulela isicwangciso sokubuyisela umntu ukuze abuyisele umzimba kwifom ephezulu.


Uqeqesho lomkhosi kunye neChiropractic


Ucaphulo

Bell, G W. "Unyango lokuphululwa kwemidlalo yasemanzini." Iiklinikhi kumayeza ezemidlalo vol. 18,2 (1999): 427-35, ix. doi:10.1016/s0278-5919(05)70156-3

Carrard, Justin, et al. "Ukuxilonga i-Overtraining Syndrome: Uphononongo lwe-Scoping." Imidlalo yezeMpilo vol. 14,5 (2022): 665-673. doi:10.1177/19417381211044739

UDavis, uHolly Louisa, et al. "Impembelelo ye-massage yezemidlalo ekusebenzeni kunye nokubuyisela: uphononongo olucwangcisiweyo kunye nohlalutyo lwemeta." BMJ open ezemidlalo & neyeza lokuzilolonga vol. 6,1 e000614. 7 Meyi. 2020, doi:10.1136/bmjsem-2019-000614

Grandou, Clementine, et al. "Iimpawu zoQeqesho olugqithisileyo kuMzobo wokuNzalela: uPhando lwaMazwe ngaMazwe." Ijenali yaMazwe ngaMazwe yePhysiology yezemidlalo kunye neNtsebenzo vol. 16,1 (2021): 80-89. doi:10.1123/ijspp.2019-0825

Meeusen, Romain, et al. "Ii-neurotransmitters zengqondo ekudinweni nasekuzilolongeni." I-Applied physiology, isondlo, kunye nemetabolism = I-Physiologie applique, isondlo kunye ne-metabolism vol. 32,5 (2007): 857-64. doi:10.1139/H07-080

UPeluso, uMarco Aurélio Monteiro, kunye noLaura Helena Silveira Guerra de Andrade. "Umsebenzi womzimba kunye nempilo yengqondo: unxibelelwano phakathi komthambo kunye nomoya." Iiklinikhi (eSao Paulo, eBrazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012

Weerapong, Pornratshanee, et al. "Iindlela zokusilalisa kunye nefuthe ekusebenzeni, ukubuyiswa kwemisipha, kunye nokuthintela ukulimala." Iyeza lezemidlalo (Auckland, NZ) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004

IiCramps Zomlenze Wasebusuku: I-El Paso Back Clinic

IiCramps Zomlenze Wasebusuku: I-El Paso Back Clinic

Ukulala phantsi kwi-sofa okanye ebhedini xa umlenze ongezantsi ubamba ngokuziva okukhulu kunye neentlungu ezingayekiyo, kwaye umsipha unokuba nzima ukuwubamba. Xa uzama ukuhambisa umlenze, uziva ukhubazekile. Ukuqaqanjelwa komlenze wasebusuku, okubizwa ngokuba kukuqhawuka kwezihlunu okanye Amahashe eCharley, kwenzeka xa umlenze omnye okanye ngaphezulu kwemisipha yomlenze uqina ngokungaqhelekanga. Abantu ngabanye banokuvuka okanye balele xa i-cramp yomlenze ibetha. Unyango lweChiropractic, Uxinzelelo, kwaye unyango lwe-massage lunokunceda ukukhulula iimpawu, ukunweba kunye nokukhulula imisipha, nokubuyisela umsebenzi kunye nempilo.

IiCramps Zomlenze Wasebusuku: Iingcali ze-EP 'Chiropractic

IiCramps Zomlenze Wasebusuku

Iintlungu zomlenze wasebusuku zihlala zichaphazela i-gastrocnemius / ithole lomsipha. Nangona kunjalo, banokuchaphazela imisipha phambi kwethanga / i-quadriceps kunye nomva wethanga / i-hamstrings.

  • Ngokuqhelekileyo, isihlunu esiqinileyo siphumla ngaphantsi kwemizuzu eyi-10.
  • Umlenze kunye nendawo inokuvakala ibuhlungu kwaye ithenda emva koko.
  • Ukuxhaphaka kwethole ebusuku kunokubangela iingxaki zokulala.
  • Iintlungu zemilenze yasebusuku zixhaphake kakhulu phakathi kwabasetyhini kunye nabantu abadala.

Izizathu

Akukho nobangela/zizizathu ezaziwayo, nto leyo eyenza ukuba iimeko ezininzi zibe yidiopathic. Nangona kunjalo, kukho izinto ezaziwayo ezinokunyusa umngcipheko. Oku kunokubandakanya:

Ukuhlala Nokuma ixesha elide

  • Ukuhlala unqumle imilenze okanye iinzwane ezijongwe ixesha elide zenza mfutshane/kutsale izihlunu zethole, nto leyo enokubangela ukukrala.

Ukuma kunye nokuma ixesha elide

  • Abantu abame ixesha elide badla ngokuba neecramps zasebusuku kwimisipha ecinezelekileyo.

Ukugqithiswa kwemisipha

  • Ukuzilolonga kakhulu kunokudala isihlunu esisebenza kakhulu kwaye kunokuba negalelo kwiicramps.

Ukungaqhelekanga koMsebenzi weNerve

Ukunqongophala koMzimba/uMzimba

  • Izihlunu kufuneka zolulwe rhoqo ukuze zisebenze ngokuchanekileyo.
  • Ukungabikho kokusebenza komzimba ixesha elide kwenza buthathaka izihlunu, nto leyo eyenza kube lula ukuba sengozini.

Ukunciphisa iTendons

  • Imisipha, edibanisa imisipha kunye namathambo, iyancipha ngokwemvelo ngokuhamba kwexesha.
  • Ngaphandle kokuzolula, oku kunokukhokelela kwi-cramping.
  • Iicramps zinokunxulumana nendawo yonyawo xa ulele, iinyawo kunye neenzwane zisuka kude nomzimba, ezaziwa ngokuba i-plantar flexion.
  • Oku kunciphisa izihlunu zethole, nto leyo eyenza kube lula ukukrala.

Imilenze yomlenze ebusuku ayinakwenzeka ukuba ibe ngumqondiso wesifo esibi kakhulu, kodwa inxulunyaniswa nezi meko zilandelayo:

  • Ukuphazamiseka kwe-Musculoskeletal.
  • Imiba yesakhiwo - iinyawo ezithe tyaba okanye i-spinal stenosis.
  • Iziphazamiso zeMetabolic ezifana nesifo seswekile.
  • Ukukhulelwa.
  • Amayeza - i-statins kunye ne-diuretics.
  • Iziphazamiso zemithambo-luvo, njengesifo se-motor neuron okanye i-peripheral neuropathy.
  • Ukuphazamiseka kwe-Neurodeergenerative.
  • Isibindi, izintso, kunye neemeko ze-thyroid.
  • Iimeko zentliziyo.

I-Chiropractic kunye noNyango loMzimba

Ukuvuselelwa nge-chiropractic, i-massage, kunye nonyango lomzimba luxhomekeke kubunzima bokulimala kunye nemeko. Isicwangciso sonyango lwe-chiropractic sinokubandakanya oku kulandelayo:

  • Ukuzolula izihlunu zethole.
  • Imithambo eYolulelweyo ekuJoliswe kuyo.
  • Inkqubela phambili yokuzivocavoca ithole - inkqubo yokwelula kunye nokuguquguquka rhoqo iya kwandisa uluhlu lokunyakaza kunye nokuthintela ukulimala kwethole elizayo.
  • Ukuqengqeleka kwegwebu - ukuziphulula ngobunono nge-roller ye-foam kunokunceda ukunciphisa i-spasms kunye nokuphucula ukujikeleza kwegazi.
  • I-massage ye-Percussive.
  • Ukuzivocavoca ukuqinisa imisipha kuya kwakha amandla emisipha kunye nokulungelelanisa ukukhusela ukulimala kwexesha elizayo.

Unyango lwasekhaya lunokubandakanya:

Gcina ukuNinziswa kwamanzi

  • Ulwelo luvumela ukusebenza kwemisipha eqhelekileyo.
  • Abantu banokufuna ukulungelelanisa ukuba bungakanani ulwelo oluselwayo ngokusekelwe kwimozulu, ubudala, inqanaba lomsebenzi, kunye namayeza.

Guqula iNdawo yokulala

  • Abantu kufuneka bakuphephe ukulala kwindawo apho iinyawo zijonge ezantsi.
  • Zama ukulala ngomqolo ngomqamelo emva kwamadolo.

Ukuziphulula umzimba

  • Ukuphulula izihlunu ezichaphazelekayo kuya kubanceda bakhululeke.
  • Sebenzisa esinye okanye zombini izandla okanye i-massage gun ukuze uxove kwaye ukhulule imisipha ngobunono.

Ukunxibelelana

  • Izahlulo ezahlukeneyo ziya kugcina unyango, zincede ukugcina izihlunu zikhululekile kwaye zibuyisele imisipha.

Umjikelo omileyo

  • Imizuzu embalwa ye-pedaling elula inokunceda ukukhulula imisipha yomlenze ngaphambi kokulala.

Ukuhamba ngezithende

  • Oku kuya kuvuselela izihlunu kwelinye icala lethole, kuvumela amathole ukuba aphumle.

Izihlangu ezixhasayo

  • Izihlangu ezingafanelekanga zinokwenza imiba ibe mandundu ngemithambo-luvo kunye nezihlunu ezinyaweni nasemilenzeni.
  • I-Orthotics inokunceda.

Ukusetyenziswa kobushushu

  • Ubushushu buyakwazi ukuthomalalisa izihlunu eziqinileyo kwaye kwandisa ukuhamba kwegazi kwindawo.
  • Faka itawuli eshushu, ibhotile yamanzi, i-pad yokufudumeza, okanye i-muscle topical cream kwindawo echaphazelekayo.
  • Ibhafu efudumeleyo okanye ishawa (ukuba ikhona, i-shower massage setting) inokunceda.

Iimfihlo zeSciatica zityhiliwe


Ucaphulo

Allen, uRichard E, kunye noKarl A Kirby. “Imilenze yasebusuku iyanuka.” Ugqirha wosapho waseMelika vol. 86,4 (2012): 350-5.

Butler, JV et al. "Imilenze yemilenze yasebusuku kubantu abadala." Ijenali yezonyango yesidanga sokuqala vol. 78,924 (2002): 596-8. doi:10.1136/pmj.78.924.596

Garrison, Scott R et al. "I-Magnesium ye-cramps ye-skeletal muscle." I-Database ye-Cochrane yophononongo olucwangcisiweyo vol. 2012,9 CD009402. Sep 12, 2012, doi:10.1002/14651858.CD009402.pub2

Giuffre BA, Black AC, Jeanmod R. Anatomy, Sciatic Nerve. [Ihlaziywe ngo-2023 ngoMeyi 4]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK482431/

Handa, Junichi, et al. "IiCramps zomlenze wasebusuku kunye ne-Lumbar Spinal Stenosis: iSifundo esiPhambili kwiCandelo loLuntu." Ijenali yeHlabathi yezamayeza jikelele vol. 15 7985-7993. Nov 1 2022, doi:10.2147/IJGM.S383425

Hsu D, Chang KV. Uxinzelelo lweGastrocnemius. [Ihlaziywe ngo-2022 ngo-Agasti 22]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK534766/

Abasebenzi beKliniki yaseMayo. (2019). Iintlungu zomlenze ebusuku. mayoclinic.org/symptoms/night-leg-cramps/basics/causes/sym-20050813

Monderer, uRenee S et al. “Imilenze yasebusuku iyanuka.” Ingxelo yeNeurology yangoku kunye neNeuroscience vol. 10,1 (2010): 53-9. doi:10.1007/s11910-009-0079-5

Ubusuku bobusuku bokutya okunempilo okunesondlo: Ikliniki yase-El Paso yangasemva

Ubusuku bobusuku bokutya okunempilo okunesondlo: Ikliniki yase-El Paso yangasemva

Njengoko ihlobo lisondela, ubushushu bemini benza ukuba umzimba ufune ukutya ukukhanya okanye ungatyi kwaphela. Kulapho indlala iqala khona ebusuku. Abantu abalali kuba izisu zabo aziyeki ukugquma. Nokuba siyintoni na isizathu, umzimba udinga into yokutya ukuze ubuyele kuyo ukulala. Umceli mngeni kukufumanisa ukuba yintoni ekhawulezayo, enencasa, enempilo, kwaye inokunceda ukukhuthaza ukulala, njengoko ezinye ukutya ziqulethe iikhompawundi ezinokuphucula ubuthongo.

Ubusuku obusemva kwexesha lokutya okunempilo okunesondlo: Ikliniki ye-EP yeChiropractic

Late-Night Nutritious Snacks

Kukho izizathu ezininzi zokufuna i-snack yasebusuku, kwaye i-snack enempilo ingaba yindlela efanelekileyo yokufumana izondlo ezongezelelweyo ngosuku olulandelayo. Ukuba ne-snacks encinci enezondlo phantsi kwe-200 calories kulungile. Abantu abadla ngokutya kwasebusuku kakhulu kufuneka bacinge ngokulungiselela amashwamshwam ukukhuthaza ubuthongo kwaye bangathinteli ukulala. Ukucwangcisa ngundoqo ekukhetheni i-snacks ukunceda ukuxhasa ukulala okunempilo kunye nokwanelisa indlala.

Amashwamshwam anokuqwalaselwa

Imbewu yethanga

  • Ithanga liqulethe itryptophan enegalelo ekulaleni.
  • Kwakhona ziqulethe izondlo ezibalulekileyo i-zinc, i-phosphorus, i-potassium, i-selenium kunye ne-magnesium.
  • Ezi zinokunceda ukulwa nezifo ezinxulumene nokudumba.

iibhanana

  • Iibhanana ngumthombo osempilweni wokutya melatonin.
  • Ngenye isifundo, abantu abatya ibhanana baye banda kumanqanaba e-serum melatonin kwiiyure ezimbini emva kokutya.
  • Umxholo we-potassium webhanana unokunceda ekunqandeni ukukrala kwezihlunu, ingxaki abanye abantu abanayo xa bezama ukulala.

Iglasi yobisi

  • Ukufudumala okanye ukubanda, iglasi yobisi ngaphambi kokulala inokunceda ukuphucula ubuthongo.
  • Ubisi luqulethe i-antioxidant kunye ne-anti-inflammatory properties, enokunceda ukuphucula umgangatho wokulala.
  • Ii-amino acids ezibangela ukuba umntu alale njenge-tryptophan zikwafumaneka ebisini.
  • Ubisi lobisi alukuphela kohlobo lobisi oluboniswa ukunceda ukulala.
  • Ubisi lwesoya ngumthombo olungileyo wemelatonin kunye ne-tryptophan.
  • Ubisi olusekelwe kwizityalo olwenziwe ngamandongomane lunokubonelela ngeenzuzo ezifanayo njengamandongomane.

Ubisi kunye neCereal

  • Abantu banokugcina i-cereal kwisidlo sakusasa, kodwa inokwenza i-snack enempilo yasebusuku ukukhuthaza ukulala.
  • Olunye uphando lufumene ukuba Iikhabhoni eziphezulu ze-glycemic kwiicereals ezininzi ezisekelwe kumbona ngaphambi kokulala zanciphisa ixesha elithathayo ukuba lilale.
  • Nciphisa ubungakanani besahlulo njengoko i-snack yonke kufuneka ibe phantsi kweekhalori ezingama-300, ngakumbi abo banesifo sentliziyo, njengoko isidlo esinzima sinokuyandisa ingxaki.
  • Iimveliso zobisi zinecalcium, iminerali evelisa ngokuthe ngqo ihomoni yokulala imelatonin kwaye sisiphumlisi sendalo emzimbeni.

Ipeanut Butter kunye neJelly Sandwich

  • Ukutya okufana nebhotolo yamandongomane kuqulethe i-amino acid ebizwa zama, ethi iguqulelwe ekubeni yimelatonin ukukhuthaza ukozela.
  • Iicarbohydrate ezifana nesonka kunye nejeli zinceda ukwenza i-tryptophan ifumaneke ngakumbi engqondweni.
  • Inketho yesonka esipheleleyo sesonka kunye nebhotela ye-peanut yendalo ngaphandle kweswekile eyongezelelweyo kwisondlo esongezelelweyo.

Iyogathi eneSiqhamo

  • Iyogathi engenanto namaqunube, amandongomane anqunqiweyo, kunye nobusi.
  • I-yogurt inika umthombo ophilileyo we-calcium, oye wadibaniswa nokulala okungcono.
  • Qiniseka ukuba ufunda iileyibhile, njengoko ezinye iintlobo zineswekile eyongeziweyo.

Iziqhamo kunye namandongomane

  • Iziqhamo kunye namantongomane zimnandi xa ulambile kwaye udiniwe.
  • Banikezela ngezibonelelo zesondlo, kubandakanya iivithamini, iiminerali, iiprotheyini, i-carbs enzima, amafutha anempilo kunye nefiber.
  • Ziyondla, zinika ulwaneliseko, kwaye zinceda umzimba ukuba ulale.
  • Iapile elinesandla seealmonds, ibhanana, kunye neepecans, okanye ipere enamanuts ambalwa.
  • Itispuni enye yebhotolo yamandongomane kwizilayi zebhanana okanye dipha izilayi zeapile kwibhotolo yealmond.
  • Ukuba ibhotolo ye-almond ijiyile kakhulu ukuba ingaditshwa, i-microwave 1-2 amacephe amacephe imizuzwana engama-30 ide ithambe ngokwaneleyo ukudipha.

Amaqhashu

  • I-Popcorn sisnack esihle esineekhalori eziphantsi.
  • Iikomityi ezintathu zepopcorn eziphuma emoyeni zineekhalori ezingaphantsi kwe-100 kunye ne-4 grams yefiber.
  • Tsiba ibhotolo kwaye udibanise iziqholo ezomisiweyo ukwenzela incasa eyongezelelweyo.

Imifuno kunye neDip

  • Ukufuna into enqabileyo kunye ne-calorie ephantsi, imifuno emitsha kunye nediphu.
  • Naluphi na udibaniso lweminqathe ekrwada, i-broccoli florets, i-cucumber slices, i-celery, i-zucchini, i-pepper, kunye neetamatato zamagilebhisi zinokwanelisa isisu esibuhlungu.
  • Yandisa incasa ngediphu yetshizi enamafutha aphantsi, iyogathi yamaGrike, okanye i-hummus.

Isandwich yaseTurkey

  • Xa unqwenela isangweji, indibaniselwano yeprotheyini kunye neecarbohydrates ezintsonkothileyo ezisuka kwiprotein ebhityileyo njengeTurkey kunye nesonka esipheleleyo sengqolowa kunye netumata, iletisi, kunye ne-splash yemayo kunye nemostade inokwanelisa.
  • Vumela ixesha elaneleyo lokwetyisa, njengoko ukuhlutha kakhulu kunokuthintela ukulala.

iNachos yeMeditera


Umzimba Ngokulungeleleneyo


Ucaphulo

Bandín, C et al. "Ixesha lokutya lichaphazela ukunyamezela kwe-glucose, i-substrate oxidation, kunye neziguquko ezinxulumene ne-circadian: Ulingo olungahleliwe, olunqamlezayo." Ijenali yaMazwe ngaMazwe yokutyeba (2005) vol. 39,5 (2015): 828-33. doi:10.1038/ijo.2014.182

Beccuti, Guglielmo, et al. "Ixesha lokutya: Ukukhwaza i-alam malunga nokuphazamiseka kwemetabolism? Uphononongo olucwangcisiweyo. " Uphando lwePharmacological vol. 125, Pt B (2017): 132-141. doi:10.1016/j.phrs.2017.09.005

Behrouz, Sepide, et al. "I-Antioxidant, Anti-Inflammatory, kunye ne-Immunomodulatory Effects yobisi lweNkamela." Imida kwi-immunology vol. 13 855342. 12 Epreli 2022, doi:10.3389/fimmu.2022.855342

Gallant, Annette, et al. "Iinkalo zezondlo zokuTya kade kunye nokutya ebusuku." Iingxelo zangoku zokutyeba vol. 3,1 (2014): 101-7. doi:10.1007/s13679-013-0081-8

Stobiecka, Magdalena, et al. "Umsebenzi we-Antioxidant wobisi kunye neemveliso zobisi." Izilwanyana: ijenali yofikelelo oluvulelekileyo evela kwi-MDPI vol. 12,3 245. 20 Jan. 2022, doi:10.3390/ani12030245