Ungayinqanda njani iMigraine ngaphambi kokuba yenzeke

Umxholo

• 1. Kuphephe ingxolo enkulu kunye nezibane ezikhanyayo
• 2. Nika ingqalelo kukhetho lokutya
• 3. Gcina idayari yentloko
• 4. Lumkela utshintsho olwenzeka kwihomoni
• 5. Thatha izongezo
• 6. Nika ingqalelo imozulu
• 7. Yitya kwaye ulale ngeshedyuli eqhelekileyo
• 8. Thintela uxinzelelo
• 9. Khetha umthambo wokuphumla
• Cwangcisa kwangaphambili

Ukuthintela imigraines

Ngokujikeleze i-39 yezigidi zabantu baseMelika abafumana iintloko zentloko, ngokwe-Migraine Research Foundation. Ukuba ungomnye waba bantu, uyazi ngamanye amaxesha iimpawu ezibuthathaka ezinokubangela, ezibandakanya:

• isicaphucaphu
• isiyezi
• ukugabha
• ubuntununtunu ekukhanyeni, kwisandi nakwivumba

Ngokuchonga kunye nokuphepha izinto ezithile ezinokubangela, ungawanciphisa amathuba okuba ube ne-migraine.

Funda ukuze ufunde indlela yokuphepha i-migraine ngaphambi kokuba iqale.

1. Kuphephe ingxolo enkulu kunye nezibane ezikhanyayo

Ingxolo enkulu, izibane ezidanyazayo (umzekelo, izibane ze-strobe), kunye nokukhuthaza imvakalelo zizinto eziqhelekileyo ezibangela iintlungu zentloko. Ezi zinto zinokubanzima kunokuba nzima ukuziphepha, kodwa ukwazi ukuba zenzeka kwiimeko ezithile kunye neemeko ezinokunceda. Oku kubandakanya:

• ukuqhuba ebusuku
• ukuba kumabala emidlalo bhanyabhanya
• ukuya kwiiklabhu okanye kwiindawo ezinabantu abaninzi
• ufumana ilitha elangeni

Thatha ikhefu kwiTV okanye kwiscreen sekhompyuter ukuze uphumle amehlo akho, kwaye uhlengahlengise amanqanaba okuqaqamba kwizikrini zedijithali. Nika ingqalelo kuko konke ukuphazamiseka okubonakalayo kunye nokulalelwayo, kwaye uqiniseke ukuba unokuziphepha ngokulula xa kuvela i-migraine.

2. Nika ingqalelo kukhetho lokutya

Ukutya okuthile kunye neziselo kunokubangela iintloko, ezinje:

• itshokholethi
• isiselo somdiliya esibomvu
• inyama ezenziweyo
• izinto eziswiti
• itshizi

Yazi ukuba kukuphi ukutya kunye nezongezo ezizisa intloko kuwe kwaye ufunde ukuziphepha. Ukutya kunye neziselo ezine-caffeine okanye utywala-ngakumbi iwayini ebomvu okanye i-champagne-zizinto eziqhelekileyo ezibangela oko. Nciphisa isixa osisebenzisayo emini, okanye ubaphephe xa kufanelekile.

3. Gcina idayari yentloko

Ngokugcina idayari, unokuchonga ngokulula izinto ezithile ezibangela ukuba uqaqambe. Nayi imizekelo yezinto onokuzigcina:

• into oyityayo noselayo
• isiqhelo somthambo kunye neshedyuli
• yimo YEZULU
• iimvakalelo ezinamandla kunye neemvakalelo onokuba unazo
• amayeza akho kunye neziphumo zawo ebezingalindelekanga
• amaxesha kunye nobukhali beentloko zakho

Oku kunokukunceda ubone iphethini kwimo yakho ye-migraine kwaye iya kwenza ukuba kube lula ukuthintela enye.

4. Lumkela utshintsho olwenzeka kwihomoni

IiHormone zidlala indima ebalulekileyo kwimigraines. Abasetyhini abaninzi bahlala befumana iintlungu ezingaphezulu kwentloko ngexesha, okanye ngaphambi nje kwexesha labo lokuya esikhathini. Abasetyhini kufuneka baphaphe ngokukodwa ngokutya kwabo kunye nokuzilolonga ngeli xesha. Oku kuya kunciphisa iimpawu ngaphambi kokuba ziqale. Ngokwe-Mayo Clinic, izinto zokucwangcisa ngomlomo kunye nonyango endaweni ye-hormone (HRT) zinokunyusa ukuphindaphinda kunye nobukhali bemigraines. Abanye abantu basetyhini banokufumana isiqabu ngokutshintshela kolunye uhlobo lolawulo lokuzalwa, ngelixa abanye banokufumanisa ukuba banemigraines embalwa ngelixa bethatha ulawulo lokuzalwa.

5. Thatha izongezo

Nangona i-migraines inokunyangwa ngamayeza okanye ngaphandle kwawo, kubalulekile ukufumana izondlo ezifanelekileyo. Ukuthatha amayeza athile kunye neeminerali kunokunceda ukukhusela imigraines. Ukusilela kweMagnesium kubonisiwe ukuba negalelo ekuqaleni kwe-migraines, ke ukuthatha isongezelelo semihla ngemihla kunokunceda ukunciphisa ukuqhuma. Nangona kunjalo, ikliniki yaseMayo inika ingxelo yokuba iziphumo kwezi zifundo zixutywe. Thetha nogqirha wakho ngamayeza esintu kunye nezinye izongezo ezingabhaliswanga ezinokunciphisa iimpawu zakho.

6. Nika ingqalelo imozulu

Utshintsho kwimozulu lunokuchaphazela iipateni zakho ze-migraine. Ukufuma okuphezulu kunye namaqondo obushushu ashushu kunokubangela iintloko, kunye neentsuku zemvula. Ukuba imozulu ayikonwabisi, kuya kufuneka ungene ngaphakathi kwaye uthathe ikhefu ngaphandle. Ewe, awunakuhlala ukuphepha ukuya ngaphandle, kodwa ungalinciphisa ixesha lakho olichithe kwimozulu ethile ebangela iintloko.

7. Yitya kwaye ulale ngeshedyuli eqhelekileyo

Ukuzila ukutya okanye ukweqa ukutya kunokubangela iintlungu zentloko. Qiniseka ukuba uyatya ngaphakathi kweyure yokuvuka kwaye emva kweeyure ezintathu ukuya kwezine. Indlala kunye nokuphelelwa ngamanzi emzimbeni kubangelwa yimigraines. Qinisekisa ukuba usela amanzi aneleyo, kwaye ungaze utye isidlo.

Ukungalali ngokwaneleyo kunokwandisa iimpawu, ke qiniseka ukuba uwotshi kwiiyure ezisixhenxe ukuya kwezisibhozo. Nokuba ukulala kakhulu kunokubangela iintloko, ngoko ungazami ukwenza ubuthongo obulahlekileyo ngokusnuza ixesha elide.

8. Thintela uxinzelelo

Nangona singenakusoloko silawula iimeko zoxinzelelo, sinokulawula indlela esisabela ngayo kuzo. Imigraines ziziphumo eziqhelekileyo zeziganeko zoxinzelelo. Iindlela zokuphumla ezinje ngokucamngca, iyoga, kunye ne-biofeedback zinokunceda ukunciphisa amanqanaba oxinzelelo.

9. Khetha umthambo wokuphumla

Ukuzilolonga rhoqo kubalulekile kwindlela yokuphila esempilweni. Kodwa ukuzilolonga kakhulu, njengokuphakamisa iintsimbi kunokubangela iintloko.

Nika ingqalelo ekuphenduleni komzimba wakho kwimisebenzi ethile. Khetha imisebenzi ekhuthaza ukunciphisa uxinzelelo ngaphandle kokubeka ubunzima emzimbeni, njengeyoga, ukukhanya kwe-aerobics, okanye i-tai chi. Ukuthatha iziyobisi ezichasayo ngaphambi kokuzivocavoca kunokunceda ukunciphisa iimpawu.

Cwangcisa kwangaphambili

Ukufunda ukunqanda okubangela okuthile kunye nokucwangcisa kwangaphambili yinxalenye ebalulekileyo yokugcina imigraines yakho iphantsi kolawulo. Ngokuzibamba kwangethuba, ungaziphepha ezona mpawu ziqatha.

Ukufumana ezinye iingcebiso malunga nokuthintela nokulawula imigraines, khuphela usetyenziso lwethu lwasimahla, iMigraine Healthline. Awunakufumana kuphela izixhobo zengcali kwi-migraine, kodwa siya kukudibanisa nabantu bokwenene abayiqondayo into ohamba kuyo. Buza imibuzo, funa iingcebiso, kwaye wakhe ubudlelwane nabanye abayifumanayo. Khuphela usetyenziso lwe-iPhone okanye i-Android.