Ukubuyisa umva emva kweMigraine: Iingcebiso zokubuyela kuMkhondo

Umxholo

• Lawula iimpawu ze-postdrome
• Phumla ngokwaneleyo
• Ukunciphisa ukubonakaliswa kwezibane ezikhanyayo
• Yondla umzimba wakho ngokulala, ukutya kunye namanzi
• Cela uncedo nenkxaso
• Ukuthatha

Ushwankathelo

Imigraine yimeko entsonkothileyo ebandakanya izigaba ezininzi zeempawu. Emva kokuba uphinde wachacha kwisigaba sentlungu yentloko, unokufumana iimpawu ze-postdrome. Eli nqanaba ngamanye amaxesha laziwa ngokuba yi "migraine hangover."

Thatha umzuzwana ufunde ukuba ungazilawula njani iimpawu ze-postdrome kwaye ubuyele kwinkqubo yakho yesiqhelo ngelixa uchacha kwisiqendu se-migraine.

Lawula iimpawu ze-postdrome

Ngexesha lesigaba se-postdrome se-migraine, unokufumana enye okanye ezingaphezulu kwezi mpawu zilandelayo:

• ukudinwa
• isiyezi
• ubuthathaka
• iintlungu zomzimba
• ukuqina kwentamo
• Intlungu eyintsalela entlokweni yakho
• uvakalelo ekukhanyeni
• ingxaki yokujonga
• ukonwaba

Iimpawu ze-postdrome zihlala zisombulula ngaphakathi kosuku okanye ezimbini. Ukunceda ekunciphiseni iintlungu zomzimba, ukuqina kwentamo, okanye ukungonwabi entloko, kunokuba luncedo ekuthatheni isiqabu sentlungu.

Ukuba uyaqhubeka nokuthatha amayeza e-anti-migraine, cela umboneleli wakho wezempilo ukuba loluphi ukhetho olulungileyo ekunokuba kukujongana nale micimbi.

Iimpawu zePostdrome nazo zingalawulwa ngoxinzelelo olubandayo okanye iipads zokufudumeza, kuxhomekeke kwinto ekusebenzela yona. Abanye abantu bafumanisa ukuba umyalezo opholileyo uyanceda ekunciphiseni iindawo ezomeleleyo okanye eziqaqambayo.

Phumla ngokwaneleyo

Xa uchacha kwimigraine, zama ukuzinika ixesha lokuphumla nokuchacha. Ukuba kunokwenzeka, ngokuthe ngcembe buyela kwishedyuli yakho yesiqhelo.

Umzekelo, ukuba ubuyela emsebenzini emva kokuthatha ikhefu ngenxa ye-migraine, kunganceda ukuqhubeka neeyure zomsebenzi ezinqunyelwe kwiintsuku ezimbalwa.

Cinga ngokuqala kosuku lwakho lomsebenzi kancinci emva kwesiqhelo okanye ukusonga kwangoko, ukuba unako. Zama ukugxila kwimisebenzi elula ngokulula ngosuku lwakho lokuqala.

Inokukunceda uku:

• rhoxisa okanye ubeke kwakhona amadinga angabalulekanga kunye nokuzibophelela ekuhlaleni
• buza umhlobo, ilungu losapho, okanye umntwana oza kugcina abantwana bakho iiyure ezimbalwa
• ishedyuli yexesha lokulala, ukuphulula, okanye eminye imisebenzi yokuphumla
• thatha uhambo lokuzonwabisa, ngelixa uthintela ukuzilolonga ngamandla

Ukunciphisa ukubonakaliswa kwezibane ezikhanyayo

Ukuba ufumana ubuntununtunu bokukhanya njengophawu lwe-migraine, cinga ukunciphisa ukubonwa kwakho kwizikrini zekhompyuter kunye neminye imithombo yokukhanya okuqaqambileyo ngelixa uchacha.

Ukuba ufuna ukusebenzisa ikhompyuter ekusebenzeni, esikolweni, okanye kolunye uxanduva, kunokunceda ukulungelelanisa useto lokujonga ukunciphisa ukukhanya okanye ukonyusa izinga lokuhlaziya. Inokukunceda ukuthatha ikhefu rhoqo ukuze unike amehlo kunye nengqondo ukuphumla.

Xa usonga uxanduva lwakho losuku, cinga ngokuhamba kancinci, ukuhlamba, okanye ukonwabela eminye imisebenzi yokuphumla. Ukuzibamba phambi komabonwakude, ikhompyuter, ithebhulethi, okanye isikrini sefowuni kunokwenza ukuba iimpawu ezihleliyo zibe mandundu.

Yondla umzimba wakho ngokulala, ukutya kunye namanzi

Ukukhuthaza ukunyanga, kubalulekile ukunika umzimba wakho ukuphumla, ulwelo, kunye nezakha mzimba ezifunekayo. Umzekelo, zama uku:

• Lala ngokwaneleyo. Uninzi lwabantu abadala ludinga ukulala iiyure ezisi-7 ukuya kwezi-9 yonke imihla.
• Sela amanzi amaninzi kunye nolunye ulwelo ukunceda ukuhambisa amanzi emzimbeni wakho. Oku kubaluleke ngakumbi ukuba uye wagabha ngexesha lesigulo se-migraine.
• Yitya ukutya okunezakha-mzimba, kubandakanya iintlobo ngeentlobo zeziqhamo, imifuno, iinkozo ezipheleleyo kunye nemithombo yeeproteni. Ukuba uziva unesihlunu, kunokukunceda ukunamathela ekudleni kwe-bland usuku okanye ezimbini.

Kwabanye abantu, ukutya okuthile kubonakala ngathi kubangela iimpawu ze-migraine. Umzekelo, oonobangela abaqhelekileyo baquka utywala, iziselo ezine-caffeine, inyama yokutshaya, kunye neentshizi ezindala.

I-Aspartame kunye ne-monosodium glutamate (MSG) inokubangela iimpawu kwezinye iimeko. Zama ukunqanda nantoni na ebangela iimpawu zakho.

Cela uncedo nenkxaso

Xa ubuyela emgceni emva kwe-migraine, cinga ukucela abanye uncedo.

Ukuba unengxaki yokuhlangabezana nomhla obekiweyo ngelixa ujongana neempawu ze-migraine okanye iziphumo zazo, umphathi wakho unokuzimisela ukukwandisa. Abantu osebenza nabo okanye ofunda nabo banokukwazi ukukunceda ufumane nabo.

Xa kuziwa kuxanduva lwakho ekhaya, izihlobo zakho okanye amalungu osapho anokulungela ukungena.

Umzekelo, jonga ukuba banganceda na ngokugcina abantwana, ukwenza imisebenzi yasekhaya okanye ukwenza ezinye izinto. Ukuba unokuqesha umntu oza kukunceda kwimisebenzi enjalo, oko kunokukunika ixesha elingakumbi lokuphumla okanye lokufumana olunye uxanduva.

Ugqirha wakho unokukwazi ukunceda.Ukuba ufumana iimpawu ze-migraine, baxelele. Babuze ukuba ngaba lukhona na unyango olufumanekayo lokunceda ukukhusela kunye nokunciphisa iimpawu, kubandakanya neempawu zasemva kwenyani.

Ukuthatha

Kungathatha ixesha elithile ukufumana kwakhona kwiimpawu ze-migraine. Ukuba kunokwenzeka, zama ukubuyela umva kwindlela yesiqhelo. Thatha ixesha elininzi kangangoko unako ukuze uphumle kwaye uphinde uchache. Cinga ngokucela abahlobo bakho, amalungu osapho kunye nabanye ngoncedo.

Ngamanye amaxesha ukuthetha nabantu abayiqonda kakuhle into ohamba kuyo kungenza umohluko omkhulu. Insiza yethu yasimahla, iMigraine Healthline, inxibelelana nabantu bokwenene abanamava. Buza imibuzo, unike iingcebiso, kwaye wakhe ubudlelwane nabantu abayifumanayo. Khuphela usetyenziso lwe-iPhone okanye i-Android.