Unyango lweNdalo oluPhezulu oluLishumi elinambini olusebenza ngokwenene

Umxholo

• Yabelana ngesondo
• Yitshice Intsini Yakho
• Ukubetha iGym
• Camngca
• Jonga Amaxesha Onyaka
• Tweet Ngayo
• Nokuba amanqanaba oxinzelelo
• Zama Unyango lweOxygen
• Sebenzisa uLawulo lweNgqondo
• Nyanga i-Allergies
• Gcina ubunzima obusempilweni
• Zama Unyango lweHerbal
• Uphengululo lwe

Uncedo lwentloko yenye yezona zizathu zintlanu zibalulekileyo zokuba abantu bafune uncedo koogqirha-enyanisweni, ipesenti ye-25 epheleleyo yabo bafuna ingxelo yonyango yokuba iintloko zabo zibuthathaka kakhulu zichaphazela umgangatho wabo wobomi, ngokutsho kwemeta entsha yokufunda epapashiweyo. kwi Ijenali yamayeza angaphakathi. Kodwa akukho pilisi yommangaliso yokubanyanga; Okubi kakhulu, zininzi iintlobo ezahlukeneyo (iqela, uxinzelelo, migraine-ukubalula nje ezimbalwa) kunye nezizathu zokuba kungaze kubekho Ngaba ube lunyango kwindalo iphela.

Ngethamsanqa, kukho iindlela eziqinisekisiweyo zokufumana isiqabu sokwenyani. Kwaye ngelixa ithuku lakho linokuba uye ngqo kwiofisi kagqirha wakho ukuze ufumane ipilisi yentlungu ephezulu, phakamisa okwesibini: "Ndicinga ukuba kukho imbono engaphantsi kwengqondo yokuba okungaphezulu kungcono, kwaye loo nto inomdla, iimvavanyo ezibiza kakhulu zingcono kwaye ilingana nokhathalelo olungcono, "ucacisile uJohn Mafi, MD, umbhali ophambili wemeta-Study. Iqela leMafi lafumanisa ukuba abantu abazame izinto ezinjengokuzilolonga ngakumbi, ukutya okusempilweni, kunye nokucamngca bahlala bebona iziphumo ezikhawulezileyo kungekho miphumo mibi. Ke ngaphambi kokuba ubuze uthotho lweemvavanyo okanye iyeza, zama enye yeenguqu ezili-12 ezixhaswa ngophando malunga nendlela yokuphucula iintlungu kwangoko. (Funda amayeza asi-8 eNdalo okuKhohlela, iintloko ezibuhlungu, kunye nokunye.)

Yabelana ngesondo

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Isizathu esithi "Hayi ngokuhlwanje, sithandwa sam, ndinentloko ebuhlungu" sisizathu sokwenyani kodwa ukutyhala ngaphaya kwentlungu kunye nokufumana olo lonwabo kunganceda, utshilo uphando eJamani. Uphononongo luka-2013 lwabantu abangaphezu kwe-1 000 abanentloko ebuhlungu bafumanisa ukuba phantse isibini kwisithathu samaxhoba e-migraine kunye nesiqingatha sabantu abaneentloko zentloko abaye bafumana isiqabu okanye iintlungu ezipheleleyo emva kokulala ngesondo. (Sesinye sezizathu ezi-5 eziMangalisayo zokuba nesondo ngakumbi namhlanje.) Unyango, ngokwe-docs, lukwi-endorphins ekhutshwe ngexesha le-orgasm-bayayigqwetha intlungu.

Yitshice Intsini Yakho

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Lo moya uphefumlayo omtsha unokuza nentloko ebethekileyo. Ngokomphando ka-2013 osuka eTel Aviv, isibini kwisithathu sabantu abanentloko ebuhlungu ababehlafuna itshungama yonke imihla emva koko bacelwa ukuba bayeke ukubona isarha. gqibezela Ukupheliswa kwentlungu yabo. Okunyanzelisa ngakumbi, xa beqala ukuhlafuna kwakhona, bonke baxela ukuba iintloko zibuyile. Konke ukuhlafuna kubeka uxinzelelo kumhlathi wakho, ngokukaNathan Watemberg, MD, umbhali ophambili wesifundo. "Wonke ugqirha uyazi ukuba ukusetyenziswa kakubi kwe-TMJ kuya kubangela iintloko," watsho kwisifundo, esipapashwe I-Neurology yezilwanyana. "Ndiyakholelwa ukuba yile nto yenzekayo xa [abantu] behlafuna itshungama ngokugqithisileyo."

Ukubetha iGym

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Ukuzivocavoca kunokuba lolona nyango lulungileyo lwentloko ebuhlungu (olona hlobo luxhaphakileyo lokuhlaba), ngokophando oluvela eSweden. Abasetyhini abaxela iintloko ezingapheliyo bafundiswa nokuba yinkqubo yokuzilolonga, iindlela zokuphumla, okanye baxelelwa nje indlela yokulawula uxinzelelo ebomini babo. Emva kweeveki ezili-12, abo benza umthambo babone eyona nto inciphise iintlungu kwaye, nangakumbi, babika ukoneliseka bubomi ngokubanzi. Abaphandi bacinga ukuba indibaniselwano yoxinzelelo kunye nokuziva ulungile endorphins. Kwaye awunyanzelekanga ukuba ube ngumlinganiso wokuzivocavoca-uphononongo lufumanise ukuba ukuhamba okanye ukuphakamisa iintsimbi kabini okanye kathathu ngeveki kwakwanele kukukhathazeka.

Camngca

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Ukucinga iingcinga ezonwabileyo kunokusebenza emva kwayo yonke into: Uphando olutsha olupapashwe kwiphephancwadi Intloko ebuhlungu bafumanisa ukuba xa abantu besebenzisa uhlobo lokucamngca oluchanekileyo olubizwa ngokuba yi-Mindfulness Based Stress Reduction (MBSR), bafumana iintlungu ezimbalwa zentloko ngenyanga. Ngaphezu koko, izigulane ze-MBSR zichaze iintloko ezibuhlungu ezimfutshane kwixesha elide kunye nokukhubaza okuncinci, ukunyuka kwengqondo, kunye nengqondo yokuxhotyiswa xa kufikelelwa ekujonganeni nentlungu, oku kuthetha ukuba izigulane ziziva zikwazi ukulawula ukugula kwazo kwaye ziqinisekile ukuba ziyakwazi ukujongana nazo. iintloko ngokwazo. (Uya kuzuza amanqaku ezi-17 zinamandla okucamngca nawo.)

Jonga Amaxesha Onyaka

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Imvula yasentwasahlobo inokuzisa iintyatyambo zikaMeyi, kodwa ikwanazo neziphumo ebezingalunganga. Ngokophando olwenziwe liZiko leNtloko laseMontefiore kwisiXeko saseNew York, abantu abaneentloko ezingapheliyo babona ispiki ngexesha lotshintsho lonyaka. Izizathu zokunxibelelana azaziwa, kodwa izazinzulu ziqikelela ukuba i-aleji, ukunyuka kweqondo lobushushu, kunye notshintsho kwinani lokukhanya kwelanga kunokudlala indima. Endaweni yokuqalekisa ikhalenda, sebenzisa olu lwazi ukucwangcisa kwangaphambili ii-equinox zonyaka, ubhale uBrian Gosberg, MD kwaye akhokele umphandi, ephepheni. Thatha amanyathelo okuphelisa ezinye izinto ezibangela intloko ngokunciphisa uxinzelelo kunye nokusela utywala kunye nokulala kakhulu kunye nokuzilolonga.

Tweet Ngayo

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Ukuthumela i-migraine malunga ne-migraine yakho akuyi kuyenza ihambe, kodwa inkxaso oyifumana ekwabelaneni ngentlungu yakho kwi-Intanethi iyakwenza ukuba kube lula ukujongana nayo, ngokophando olutsha oluvela kwiDyunivesithi yaseMichigan. Abantu abasebenzisa le "tweetment" baziva bodwa kwiintlungu zabo kwaye baqondwa ngakumbi, isixhobo esibalulekileyo ekujonganeni neentlungu ezingapheliyo. Ukuba i-Twitter ayisiyiyo ijam yakho, ukufikelela kwabanye nangayiphi na indlela-nokuba nge-Facebook, iibhodi zemiyalezo, i-Instagram, okanye ngokuchola nje ifowuni-inokubonelela ngesiqabu esifanayo.

Nokuba amanqanaba oxinzelelo

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Ukunciphisa uxinzelelo kuhlala kuyenye yezinto zokuqala oogqirha abacebisa ngazo. Kodwa umba wokwenyani usenokungabi luxinzelelo olukhulu kangakanani ebomini bakho, kodwa endaweni yoko ulungelelwano olunjalo kwisiphithiphithi, ngokophando luka-2014 olupapashwe kwiphephancwadi. I-Neurology. Abaphandi bafumanise ukuba abantu banethuba eliphindwe kahlanu ukuba bafumane intloko ebuhlungu kwiiyure ezintandathu emva isiganeko esinoxinzelelo siphelile kunangexesha laso. (Jonga: Iindlela ezili-10 ezingaqhelekanga Umzimba wakho uhlangabezana noxinzelelo.) "Kubalulekile ukuba abantu bazi ngokwanda kwamanqanaba oxinzelelo kwaye bazame ukuphumla ngamaxesha oxinzelelo kunokuvumela ukuba kwakhiwe okukhulu," utshilo umbhali-mbhali UDawn Buse, Ph.D., unjingalwazi onxulumene neneurology yeklinikhi, kushicilelo lweendaba.

Zama Unyango lweOxygen

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Ukuphefumla yenye yezo zinto zisisiseko zomzimba osenokungaze ucinge ngazo, kodwa kuya kufuneka unike ingqalelo ukuphefumla kwakho-ngakumbi ngexesha lentloko. Uhlalutyo lwe-meta lufumene ukuba malunga neepesenti ze-80 zabantu bachaza ukukhululeka kwiintloko ezivela ekuphefumleni i-oksijini eninzi, xa kuthelekiswa neepesenti ezingama-20 kwiqela le-placebo. Ngelixa abaphandi abakaqiniseki ncam ukuba kutheni le nto incedayo, isiphumo sasibaluleke ngokwaneleyo kangangokuba bacebisa wonke umntu-ingakumbi njengoko kungekho ziphumo bezingalindelekanga. Ukwandisa amanqanaba akho e-oksijini kunokuba lula njengokuziqhelanisa neendlela zokuphefumla ukuphumla, ukwenza umthambo wokunyusa ukuhamba komoya kunye nokujikeleza, okanye ukubetha ibha ye-O2 yendawo (okanye i-ofisi kagqirha wakho) ukuze ufumane umoya womoya ofakwe kwipesenti ephezulu ye-oxgyen. (Zama enye yezi 3 Techniques zokuphefumla zokujongana nexhala, uxinzelelo kunye namandla aphantsi.)

Sebenzisa uLawulo lweNgqondo

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Unyango lweCognitive Behaeveal Therapy (CBT), uhlobo lonyango lwengqondo olugxile ekusombululeni iingxaki nasekuguqukeni kweendlela zokuziphatha, kudala kwaziwa ukunceda ukuphazamiseka kwemood kunye neminye imithombo yentlungu yengqondo, kodwa isifundo esitsha sibonisa ukuba iyanceda kwintlungu yomzimba. Abaphandi eOhio bafumanise ukuba phantse iipesenti ezingama-90 zezigulana eziqeqeshwe kwi-CBT zinama-50 eepesenti entloko qho ngenyanga. Ezi ziphumo ezikhangayo zenze ukuba ababhali bagqibe ekubeni i-CBT kufuneka inikezelwe njengeyeza eliphambili leentloko ezingapheliyo kunokongezwa kumayeza, njengoko ijongwa ngoku. Ukuze ufunde indlela yokusebenzisa i-CBT yokunciphisa intloko, khangela i-therapist eyingcali kwi-CBT okanye ujonge le nkcazo yenkcazo eyenziwe ngumphandi wentloko uNatasha Dean, Ph.D.

Nyanga i-Allergies

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Ukwaliwa yintlungu entanyeni kwaye intloko, njengoko ezininzi iimigraines zibangelwa yi-allergies, bathi abaphandi abavela kwiYunivesithi yaseCincinnati. Endaweni yokuzama ukunyamezela i-allergies yendalo esingqongileyo, ii-docs zithi kubalulekile ukubanyanga. Ngapha koko, xa abaguli be-migraine banikwa i-allergy shots, bafumana iipesenti ezingama-52 ezimbalwa zemigraines. Kwaye ngelixa ezinye i-allergies zinokunxulunyaniswa notshintsho lwamaxesha onyaka, ikhonkco kwintloko lifunyenwe kuzo zonke iintlobo zokwaliwa, kubandakanya isilwanyana, uthuli, ukungunda kunye nokutya, okwenza ukuba kubalulekile ukuhlala ngaphezulu kweempawu zakho unyaka wonke. (Ngomoya wokutsiba iipilisi, zama enye yezi zilungiso zilula ekhaya.)

Gcina ubunzima obusempilweni

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Ngoku ungongeza iintloko kuluhlu lweemeko zokutyeba kunxulunyaniswa. Ngokophando luka-2013 olupapashwe kwi- Neurology, umntu otyebe ngakumbi wayenamathuba okuba abe ne-migraines, iintloko ezingapheliyo, kunye neentloko eziqaqambayo. Ngelixa abaphandi babeqaphele ukuba baqaphele isizathu sokudityaniswa asaziwa, enye inkolelo kukuba iintloko zibangelwa iiprotheni ezivuthayo ezifihliweyo ngamafutha amaninzi. Eli khonkco laliyinyani ngakumbi kubantu abangaphantsi kweminyaka engama-50 ubudala. "Njengokuba ukutyeba kakhulu kungumngcipheko onokuthi uguqulwe, kwaye ekubeni amanye amayeza e-migraine angakhokelela ekuzuzeni ubunzima okanye ekulahlekeni, olu lulwazi olubalulekileyo kubantu abane-migraine kunye noogqirha babo," watsho umbhali okhokelayo u-Lee Lee Peterlin, upapasho ndaba zekhampani.

Zama Unyango lweHerbal

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Inzululwazi ngoku ixhasa oko oomakhulu bethu babesazi: uninzi lwamayeza e-herbal ayasebenza kwaye ngamanye amaxesha angcono kunalawo amayeza amiselweyo. I-Feverfew, i-peppermint oil, i-ginger, i-magnesium, i-riboflavin, intlanzi kunye neoli ye-olive, kunye ne-eucalyptus zonke zibonise iziphumo ezintle kuphando. Olunye unyango lwendalo ekufuneka ulunakile, nangona kunjalo, yi-caffeine. Isifundo kwi Ijenali yeentlungu zentloko wajonga ngaphezulu kwama-50,000 abantu kwaye wafumanisa ukuba ngelixa inani elincinci le-caffeine (malunga nekomityi enye yekofu) linikezela ngesiqabu sekhanda, ukusetyenziswa okungapheliyo kwe-caffeine sesinye sezona zizathu zixhaphakileyo zentloko, kwaye nokusetyenziswa okwexeshana kunokubangela "ukubuyela umva" Intlungu emva kokuba icaffeine iphelile. (Udiniwe? Zama ezi ntshukumo zi-5 zokufumana amandla ngoko nangoko.)

Uphengululo lwe