Mengurangi Asupan Garam Ternyata Dapat Mencegah Tidur Terganggu Dari Rasa Ingin Buang Air Kecil

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
Pernahkah anda merasakan ingin buang air kecil saat tidur malam? Peneliti sebut hal ini bisa diatasi dengan dengan perubahan pola makan.Dalam konferensi European Association of Urology, peneliti mengungkapkan hal itu dapat dikurangi dengan mengubah sedikit pola makan Anda, lapor menshealth.com(27/3) .

Dalam studi, peneliti dari Jepang mempelajari 321 pria dan wanita yang menderita nocturia. Bangun paling tidak sekali setiap malam untuk buang air kecil, dan mengonsumsi banyak garam setiap harinya.

Peneliti meminta peserta untuk mengurangi asupan garam mereka selama masa studi 12 minggu. 70% dari peserta mampu memangkas asupan garam, yaitu turun dari rata-rata 10,7 gram menjadi 8 gram per harinya.

Saat mereka mengurangi asupan garam, bangun karena pipis di malam hari turut berkurang. Rata-rata peserta bangun satu kali lebih sedikit tiap malam untuk buang air kecil.Terlebih, mereka juga melaporkan adanya peningkatan kualitas hidup secara keseluruhan.

Hal tersebut tentu tidak mengherankan, karena bangun untuk pipis ganggu tidur, sehingga Anda menjadi lelah dan sensitif keesokan harinya.

Studi ini hanya mengamati orang dengan konsumsi garam lebih dari rekomendasi asupan harian yaitu 2,3 gram per hari. Jadi, masih belum jelas apakah memangkas asupan garam saat Anda sudah dalam kondisi normal akan membantu mengurangi jumlah terbangun akibat keinginan buang air kecil.

Namun, penelitian ini jelas mengungkapkan bahwa lebih banyak garam yang Anda asup, lebih mungkin Anda buang air kecil sepanjang malam.

Ada beberapa peserta studi yang menaikkan asupan garam selama masa studi 12 minggu, dari 9,6 gram/hari menjadi 11 gram/hari.Saat asupan garam meningkat, jumlah terbangun di malam hari untuk ke kamar kecil jadi lebih sering.

Jadi, meskipun butuh lebih banyak penelitian untuk kesimpulan yang tepat, tidak ada salahnya mencoba mengurangi asupan garam jika sudah mengonsumsinya terlalu banyak. Dan terganggu dengan bangun di tengah malam untuk buang air kecil.

 Peneliti menyarankan untuk kurangi asupan garam, bilas sayuran sebelum masak, gunakan rempah daripada garam untuk perasa makanan, dan pilih makanan rendah garam.

Anda juga mungkin bisa bertanya pada dokter tentang Noctiva, obat pertama yang disetujui FDA untuk mengobati nocturia yaitu kondisi produksi urin berlebih pada malam hari.
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