Uncedo lwe-18 lokususa iintloko ngokwendalo

Umxholo

• 1. Sela amanzi
• 2. Thatha iMagnesium
• 3. Nciphisa utywala
• 4. Lala ngokwaneleyo
• 5. Kuphephe ukutya okuphezulu kwi-histamine
• 6. Sebenzisa iioyile ezifanelekileyo
• 7. Zama i-B-Complex Vitamin
• 8.Thoba iintlungu ngeCold Compress
• 9. Cinga ngokuthatha iCoenzyme Q10
• 10. Zama ukutya ukutya
• 11. Sela iti yeCaffeine okanye iKofu
• 12. Zama ukwenza iAtupuncture
• 13. Phumla ngeYoga
• I-3 ye-Yoga inokuthi ikhuphe iMigraines
• 14. Kulumkele Ukujoja Okuqatha
• 15. Zama iyeza leHerbal
• Gwema iiNitrate kunye neeNitriti
• 17. Sip Enye iti yejinja
• 18. Zilolonge
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Intloko yimeko eqhelekileyo abantu abaninzi abajongana nayo mihla le.

Ukuqala ukusuka ekungonwabini ukuya kwinto enganyamezelekiyo, banokuphazamisa ubomi bakho bemihla ngemihla.

Iindidi ezininzi zeentloko zikhona, kunye neentloko zentloko ezixhaphakileyo. Intloko zeCluster zibuhlungu kwaye zenzeka ngokwamaqela okanye "izihloko," ngelixa i-migraines iluhlobo oluphakathi ukuya kolukrakra lwentloko.

Nangona uninzi lwamayeza lujolise ekunciphiseni iimpawu zentloko, uninzi lwayo lusebenzayo, unyango lwendalo lukhona.

Nazi iindlela ezili-18 zokunyanga ekhaya ukuze zisuse iintloko.

1. Sela amanzi

Ukungoneli ngokwaneleyo kungakhokelela ekubeni ube nentloko ebuhlungu.

Ngapha koko, uphononongo lubonakalisile ukuba ukungabikho emzimbeni kungangunobangela oqhelekileyo wentlungu yentloko kunye ne-migraines (1).

Ngombulelo, amanzi okusela abonakalisiwe ukunciphisa iimpawu zentloko kuninzi lwabantu abomileyo ngaphakathi kwemizuzu engama-30 ukuya kwiiyure ezintathu ().

Ngaphezu koko, ukuba namanzi emzimbeni kunokubangela uxinzelelo emzimbeni kwaye kubangele ukuba nochuku, okwenza ukuba iimpawu zakho zibonakale zibi nangakumbi.

Ukukunceda ukunqanda iintlungu zokuphelelwa ngamanzi emzimbeni, gxila ekuseleni amanzi aneleyo imini yonke kunye nokutya ukutya okunotye amanzi.

2. Thatha iMagnesium

I-Magnesium yinto ebalulekileyo yezimbiwa eyimfuneko kwimisebenzi engenakubalwa emzimbeni, kubandakanya ulawulo lweswekile yegazi kunye nokuhanjiswa kwemithambo-luvo ().

Into enomdla kukuba, i-magnesium ikwabonakalisiwe njengesixhobo esikhuselekileyo nesisebenzayo seentloko.

Ubungqina bubonisa ukuba ukunqongophala kwemagniziyam kuxhaphake kakhulu kubantu abafumana iintloko rhoqo zentloko, xa kuthelekiswa nabo bangenayo (4).

Izifundo zibonise ukuba unyango nge-600 mg ye-magnesium citrate yomlomo ngemini yanceda ukunciphisa ukubanda kunye nobukrakra beentloko zentloko (, 5).

Nangona kunjalo, ukuthatha izongezo zemagniziyam kunokubangela iziphumo zokugaya njengesihudo kwabanye abantu, ke kungcono ukuqala ngedosi encinci xa unyanga iimpawu zentloko.

Unokufumana izongezo zemagniziyam kwi-intanethi.

3. Nciphisa utywala

Ngelixa ukusela isiselo esinxilisayo kungangabangeli intloko kubantu abaninzi, uphononongo lubonakalisile ukuba utywala bunokubangela i-migraines malunga nesinye kwisithathu sabo bafumana iintloko rhoqo ().

Utywala bukwaboniswa ukuba bubangele ukungavisisani kunye neentloko zentloko yabantu abaninzi (,).

Yi-vasodilator, ethetha ukuba yandisa imithambo yegazi kwaye ivumela igazi ukuba lihambe ngokukhululeka.

I-Vasodilation inokubangela iintloko kwabanye abantu. Ngapha koko, iintloko zisisiphumo secala le-vasodilators ezinje ngeyeza loxinzelelo lwegazi ().

Ukongeza, utywala busebenza njenge-diuretic, obangela ukuba umzimba ulahlekelwe lulwelo kunye nee-electrolyte ngokuchama rhoqo. Ukuphulukana nolwelo kungakhokelela ekuphelelweni ngamanzi emzimbeni, okunokubangela okanye kubangele iintlungu zentloko ().

4. Lala ngokwaneleyo

Ukungalali ngokwaneleyo kunokuba yingozi kwimpilo yakho ngeendlela ezininzi, kwaye kunokubangela nentloko ebuhlungu kwabanye abantu.

Umzekelo, olunye uphononongo luthelekise ukuphindaphindeka kwentloko kunye nobukrakra kwabo balala ngaphantsi kweeyure ezintandathu zokulala ubusuku bonke kunye nabo balala ixesha elide. Kufumanise ukuba abo balala kancinci baba neentloko ezixhaphakileyo kunye neentloko ezibuhlungu ().

Nangona kunjalo, ukulala kakhulu kuye kwaboniswa ukuba kubangele iintloko, ukwenza ukuba inani elifanelekileyo lokuphumla libaluleke kakhulu kwabo bafuna ukuthintela intloko yendalo (12).

Ukufumana izibonelelo eziphezulu, jolisa "kwindawo emnandi" yeeyure ezisixhenxe ukuya kwezisithoba zokulala ngobusuku ngabunye ().

5. Kuphephe ukutya okuphezulu kwi-histamine

Imbali yikhemikhali efumaneka ngokwendalo emzimbeni odlala indima kwiinkqubo zomzimba, zokugaya ukutya kunye neenkqubo zovalo ().

Ikwafumaneka nakukutya okuthile okufana namasi amdaka, ukutya okunotyiweyo, ibhiya, iwayini, intlanzi etshayiweyo kunye nenyama ephilisiweyo.

Izifundo zibonisa ukuba ukutya i-histamine kunokubangela ukuba i-migraines kwabo baziva kuyo.

Abanye abantu abakwazi ukukhupha i-histamine ngokufanelekileyo ngenxa yokuba bengasebenzi kakuhle kwee-enzymes ezinoxanduva lokuyaphula ().

Ukusika ukutya okune-histamine ekutyeni kunokuba sisicwangciso esiliqili kubantu abafumana iintloko rhoqo ().

6. Sebenzisa iioyile ezifanelekileyo

Iioyile eziyimfuneko lulwelo oluxineneyo oluqulathe iikhompawundi ezinamakha avela kwizityalo ezahlukeneyo.

Zinezibonelelo ezininzi zonyango kwaye zihlala zisetyenziswa ngokwezihloko, nangona ezinye zinokungeniswa.

I-Peppermint kunye ne-lavender iioyile ezifanelekileyo ziluncedo ngakumbi xa unentloko ebuhlungu.

Ukufaka isicelo sepepermint kwioyile ebalulekileyo kwiitempile kubonisiwe ukunciphisa iimpawu zentloko ebuhlungu (17).

Okwangoku, ioyile ye-lavender isebenza ngokukuko ekunciphiseni iintlungu ze-migraine kunye neempawu ezinxulumene noko xa zisetyenziswa kumlomo ongaphezulu kunye nokuphefumla ().

Thenga ioyile yepepermint kunye neoyile ye-lavender kwi-intanethi.

7. Zama i-B-Complex Vitamin

Iivithamini ze-B liqela leemicronutrients ezinyibilikayo emanzini ezidlala indima ebalulekileyo emzimbeni. Umzekelo, banegalelo kwi-synthesis ye-neurotransmitter kunye nokunceda ukujika ukutya kube ngamandla (19).

Ezinye iivithamini ze-B zinokuba nefuthe lokhuselo kwintloko ebuhlungu.

Izifundo ezininzi zibonise ukuba i-vitamin B yongeza i-riboflavin (B2), i-folate, i-B12 kunye ne-pyridoxine (B6) inokunciphisa iimpawu zentloko (,,).

Iivithamini ezinobunzima be-B ziqulathe zonke iivithamini ze-B ezisibhozo kwaye ziyindlela ekhuselekileyo, engabizi mali ininzi yokuphatha iimpawu zentloko.

Iivithamini ze-B zithathwa njengezikhuselekileyo ukuba zingathathwa rhoqo, njengoko zinamanzi anyibilikayo kwaye nakuphi na ukugqitha kuya kukhutshwa ngomchamo ().

Unokufumana iivithamini ze-B kwi-intanethi.

8.Thoba iintlungu ngeCold Compress

Ukusebenzisa icompress ebandayo kunokunceda ukunciphisa iimpawu zentloko.

Ukufaka isicelo sokubanda okubandayo okanye okubandayo emqaleni okanye kwindawo yentloko kunciphisa ukuvuvukala, kunciphisa ukuqhuba kwemithambo-luvo kwaye kuthintele imithambo yegazi, konke oku kunceda ukunciphisa iintlungu zentloko ().

Kwisifundo esinye kwabasetyhini abangama-28, ukusebenzisa ipakethi ebandayo yejel entloko kunciphise kakhulu iintlungu ().

Ukwenza icompress ebandayo, gcwalisa ingxowa engenamanzi ngomkhenkce kwaye uyisongele ngetawuli ethambileyo. Faka isicelo se-compress ngasemva kwentamo, entloko okanye kwiitempile zokuphelisa iintlungu.

9. Cinga ngokuthatha iCoenzyme Q10

ICoenzyme Q10 (CoQ10) yinto eveliswa ngokwendalo ngumzimba onceda ukuguqula ukutya kube ngamandla kunye nemisebenzi njenge-antioxidant enamandla (26).

Izifundo zibonise ukuba ukuthatha isongezelelo seCoQ10 kunokuba yindlela esebenzayo kunye nendalo yokunyanga iintloko.

Umzekelo, isifundo esinye kubantu abangama-80 sabonisa ukuba ukuthatha i-100 mg yokuncedisa i-CoQ10 ngosuku kunciphise ubude be-migraine, ubunzima kunye nobude ().

Olunye uphononongo kubandakanya abantu abangama-42 abanamava e-migraines aqhelekileyo afumanise ukuba iidosi ezintathu ze-100-mg ze-CoQ10 ngalo lonke usuku zanceda ukunciphisa imvama ye-migraine kunye neempawu ezinxulumene nemigraine njenge-nausea).

Izongezelelo zeCoQ10 ziyafumaneka kwi-Intanethi.

10. Zama ukutya ukutya

Izifundo zibonisa ukuba ukunganyamezelani kokutya kunokubangela iintloko kwabanye abantu.

Ukufumanisa ukuba ukutya okuthile kubangela iintloko eziqhelekileyo, zama ukutya ukutya okususa ukutya okunxulumene kakhulu neempawu zentloko yakho.

Itshizi egugileyo, utywala, itshokholethi, iziqhamo zesitrasi kunye nekofu zezona zinto zixhaphakileyo ekuchazeni ukutya kubantu abane-migraines ().

Kwisifundo esinye esincinci, i-12-iveki yokuphelisa ukutya ekunciphiseni inani le-migraine yabantu abanamava. Ezi ziphumo ziqale kumanqaku eeveki ezine ().

Funda ngakumbi apha malunga nendlela yokulandela ukutya ngendlela efanelekileyo.

11. Sela iti yeCaffeine okanye iKofu

Ukuhambisa iziselo ezine-caffeine, ezinje ngeti okanye ikofu, kunokubonelela ngesiqabu xa uqaqanjelwa yintloko.

I-caffeine iphucula imeko yeemvakalelo, yonyusa ukuphaphama kwaye inyanzele imithambo yegazi, zonke ezinokuba nefuthe elihle kwiimpawu zentloko ().

Ikwanceda ukonyusa ukusebenza kwamayeza aqhelekileyo asetyenziselwa ukunyanga iintloko, ezinje nge-ibuprofen kunye ne-acetaminophen ().

Nangona kunjalo, ukurhoxiswa kwe-caffeine kuye kwaboniswa ukuba kubangela iintloko ukuba umntu uchitha rhoqo isixa esikhulu se-caffeine kwaye ayeke ngesiquphe.

Ke ngoko, abantu abafumana iintloko rhoqo kufuneka bakukhumbule ukutyiwa kwe-caffeine (33).

12. Zama ukwenza iAtupuncture

Unyango ngamayeza obuChwepheshe yindlela yeyeza laseTshayina elibandakanya ukufaka iinaliti ezincinci kulusu ukukhuthaza amanqaku athile emzimbeni ().

Lo mkhuba unxulunyaniswe nokunciphisa iimpawu zentloko kwizifundo ezininzi.

Ukuphononongwa kwezifundo ezingama-22 kubandakanya abantu abangaphezu kwama-4,400 abantu abafumanise ukuba i-acupuncture yayisebenza njengemithi eqhelekileyo yemigraine ().

Olunye uphononongo lufumanise ukuba i-acupuncture yayisebenza ngakumbi kwaye ikhuselekile kune-topiramate, ichiza le-anticonvulsant elisetyenziselwa ukunyanga i-migraines engapheliyo ().

Ukuba ujonga indlela yendalo yokunyanga iintloko ezingapheliyo, ukwenza i-acupuncture kunokuba yinto efanelekileyo.

13. Phumla ngeYoga

Ukuziqhelanisa neyoga yeyona ndlela ilungileyo yokuthomalalisa uxinzelelo, ukonyusa ubhetyebhetye, ukunciphisa iintlungu kunye nokuphucula umgangatho wobomi ().

Ukuthatha i-yoga kunokunceda ukunciphisa ubunzima kunye nokuhamba rhoqo kwentloko yakho.

Olunye uphononongo luye lwaphanda iziphumo zonyango lwe-yoga kubantu abangama-60 abane-migraine engapheliyo. Ukuhamba rhoqo kwentloko kunye nokuqina kuye kwancitshiswa ngakumbi kwabo bafumana unyango lweyoga kunye nokhathalelo oluqhelekileyo, xa kuthelekiswa nabo bafumana ukhathalelo oluqhelekileyo kuphela ().

Olunye uphononongo lufumanise ukuba abantu abaqhuba i-yoga iinyanga ezintathu babenonciphiso olukhulu kwintloko ebuhlungu, ubukhali kunye neempawu ezinxulumene noko, xa kuthelekiswa nabo babengayisebenzisiyoga ().

I-3 ye-Yoga inokuthi ikhuphe iMigraines

14. Kulumkele Ukujoja Okuqatha

Ivumba elinamandla elinjengalelo elivela kwiziqholo nakwiimveliso zokucoca kunokubangela abantu abathile ukuba baphathwe yintloko.

Uphononongo olubandakanya abantu abangama-400 abafumana i-migraine okanye iintlungu zentloko ezifumanise ukuba ivumba elomeleleyo, ngakumbi iziqholo, zihlala zibangela iintloko ().

Le hypersensitivity to ivumba kuthiwa yi-osmophobia kwaye ixhaphakile kwabo bane-migraines ezingapheliyo ().

Ukuba ucinga ukuba unokuba nakho ukuva ivumba, ukuphepha iziqholo, umsi wecuba kunye nokutya okunuka kamnandi kunokunceda ukunciphisa amathuba akho okufumana i-migraine ().

15. Zama iyeza leHerbal

Amayeza athile kubandakanya i-feverfew kunye ne-butterbur inokunciphisa iimpawu zentloko.

IFeverfew sisityalo esidubula iintyatyambo.

Olunye uphononongo lubonisa ukuba ukuthatha i-feverfew isongezelelo kwiidosi ze-50-150 mg ngemini kunokunciphisa ukubanda kwentloko. Nangona kunjalo, ezinye izifundo zisilele ukufumana isibonelelo ().

Ingcambu yeButterbur ivela kwi-shrub engapheliyo yaseJamani kwaye, njenge-feverfew, ineempembelelo ezichasayo.

Izifundo ezininzi zibonise ukuba ukuthatha i-butterbur kucatshulwe kumthamo we-50-150 mg kunciphisa iimpawu zentloko kubantu abadala nakubantwana ().

IFeverfew ithathwa njengekhuselekileyo xa kuthathwe izixa ezinconyelwayo. Nangona kunjalo, i-butterbur kufuneka iphathwe ngononophelo, njengoko iifom ezingafakwanga zigqibeleleyo zinokubangela ukonakala kwesibindi, kwaye nefuthe lokusetyenziswa kwalo ixesha elide alaziwa (, 46).

IFeverfew iyafumaneka kwi-Intanethi.

Gwema iiNitrate kunye neeNitriti

Ama-nitrate kunye nee-nitrites zizinto eziqhelekileyo zokulondolozwa kokutya ezongezwe kwizinto ezifana nezinja ezishushu, iisoseji kunye nebhekoni ukuzigcina zintsha ngokuthintela ukukhula kweentsholongwane.

Ukutya okuqulathiweyo kubonisiwe ukuba kubangela iintloko kwabanye abantu.

IiNitrites zinokubangela iintloko ngokubangela ukwanda kwemithambo yegazi ().

Ukuze unciphise ukuvezwa kwakho kwii-nitrites, nciphisa inani leenyama ezisetyenziweyo kwisidlo sakho kwaye ukhethe iimveliso ezingenayo i-nitrate xa kunokwenzeka.

17. Sip Enye iti yejinja

Ingcambu yejinja inezinto ezininzi eziluncedo, kubandakanya i-antioxidants kunye nezinto ezichasayo (i-48).

Olunye uphononongo kubantu abali-100 abane-migraines engapheliyo bafumanisa ukuba i-250 mg ye-ginger powder yayisebenza ngokufanelekileyo njengesiqhelo sonyango lweentloko ze-sumatriptan ekunciphiseni iintlungu ().

Ngaphezu koko, ijinja inceda ukunciphisa isicaphucaphu nokugabha, iimpawu eziqhelekileyo ezinxulunyaniswa nentloko ebuhlungu ().

Ungathatha umgubo we-ginger kwifom ye-capsule okanye wenze iti enamandla ngeengcambu ezintsha zejinja.

18. Zilolonge

Enye yeendlela ezilula zokunciphisa isantya sentloko kunye nobukrakra kukuzibandakanya kwimisebenzi yomzimba.

Umzekelo, isifundo esinye kubantu abangama-91 bafumanisa imizuzu engama-40 yokuhamba ngebhayisikile ngaphakathi kathathu ngeveki yayisebenza ngakumbi kuneendlela zokuphumla ekunciphiseni ukuhamba kwentloko ().

Olunye uphononongo olukhulu kubandakanya ngaphezulu kwama-92,000 abantu babonisa ukuba inqanaba eliphantsi lomsebenzi wokwenziwa komzimba belinxulumene ngokucacileyo nomngcipheko owandayo weentloko ().

Zininzi iindlela zokunyusa inqanaba lomsebenzi wakho, kodwa enye yeendlela ezilula kukunyusa nje inani lamanyathelo owathathayo imini yonke.

Umgca osezantsi

Abantu abaninzi banefuthe elibi kukuqaqanjelwa yintloko rhoqo, okwenza ukuba kubalulekile ukufumana unyango lwendalo nolusebenzayo.

I-Yoga, izongezo, iioyile ezifanelekileyo kunye nokulungiswa kokutya zonke iindlela zendalo, ezikhuselekileyo nezisebenzayo zokunciphisa iimpawu zentloko.

Ngelixa iindlela zesiko ezinje ngamayeza zihlala zifuneka, zininzi iindlela zendalo kunye nezisebenzayo zokuthintela nokunyanga iintloko ukuba ufuna indlela ebanzi.

Funda eli nqaku ngeSpanish.