Ulala njani ngeempumlo ezi-Stuffy: Iingcebiso ezingama-25 zokuKhawulezisa ukuphilisa kunye nokulala ngcono

Umxholo

• Omakwenziwe emini
• 1. Melana nomnqweno wokuvuthela impumlo yakho
• 2. Sebenzisa i-acupressure
• 3. Hlala unkcenkceshelwe
• Yitya into ebabayo
• 5. Thatha into yokuthambisa
• 6. Thatha i-NSAID
• 7. Sebenzisa ii-menthol lozenges
• 8. Yithi hayi etywaleni - ngakumbi emva kwentsimbi yesibini.
• 9. Kunqande i-caffeine emva kwentsimbi yesibini.
• Gcina izilwanyana zasekhaya ngaphandle kwegumbi lokulala
• Kufuneka wenze ntoni ngorhatya
• 11. Yitya isuphu yenoodle
• 12. Sela iti eshushu
• 13. Hlamba ngamanzi anetyuwa
• 14. Zama umphunga wobuso
• 15. Okanye uthathe ishawa eshushu
• 16. Sebenzisa into yokuhlanjwa kwetyuwa
• 17. Sebenzisa isitshizi sempumlo se-corticosteroid
• Kufuneka wenze ntoni ngaphambi kokulala
• 18. Thatha i-antihistamine
• 19. Ukusasaza ioyile ebalulekileyo kwigumbi lakho lokulala
• 20. Sebenzisa isixhobo sokufudumeza kwigumbi lakho lokulala
• 21. Gcina igumbi lakho lokulala lipholile kwaye limnyama
• 22. Faka umtya empumlweni
• 23. Faka into yokuthambisa isifuba kwioyile
• 24. Faka into yokuthambisa isifuba se-menthol
• Xhasa intloko yakho ukuze uhlale uphakamile
• Uza kubona nini ugqirha wakho

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

Uncedo lunokubakho

Impumlo exineneyo ingakugcina ebusuku, kodwa akufuneki. Funda ukuze ufunde ngento onokuyenza emini, ngokuhlwa, nangexesha lokulala ukuze uthomalalise iimpawu zakho ukuze ukwazi ukulala umzimba wakho kufuneka uphinde ubuye.

Omakwenziwe emini

Ukuthatha amanyathelo okuphucula iimpawu zakho zempumlo kubalulekile. Ezinye zezi ngcebiso zinokusetyenziswa nangaliphi na ixesha, kubandakanya ngaphambi kokulala. Kukuwe ukuba uthathe isigqibo sokuba zeziphi iindlela zobuchule kunye nezonyango ezifanelekileyo iimfuno zakho.

1. Melana nomnqweno wokuvuthela impumlo yakho

Kuqhelekile ukufikelela kwizicubu xa unempumlo exineneyo. Kodwa ukuvuthela impumlo yakho akukhuthazwa ngokwenene. Ngoba?

Uphando lubonakalisile ukuba luvelisa uxinzelelo olugqithisileyo kwimingxunya yempumlo enokubangela ukuba ulwelo olusuka kwimpumlo yakho lungene kwizono zakho.

Endaweni yokuvuthela, sebenzisa isicwili ukukruna empumlweni. Ukuba kuya kufuneka uvuthele impumlo yakho, khetha ikhala elinye ngexesha kwaye uvuthe kamnandi.

2. Sebenzisa i-acupressure

I-Acupressure ibandakanya ukusebenzisa izandla zakho ukwenza amanqaku athile oxinzelelo. Nangona i-acupressure inganyangi ukubanda kwakho, inokukunceda ukunciphisa uxinzelelo lwe-sinus.

Ukujolisa koxinzelelo kwizono zakho, sebenzisa iminwe yakho yasekhohlo nasekunene ukucinezela kwisiseko selinye icala lempumlo. Bamba malunga nemizuzu emithathu.

Ngeentloko zentloko yesono, cinezela iminwe yakho kwikona yangaphakathi yesikhondo semizuzu emithathu.

3. Hlala unkcenkceshelwe

Xa i-mucus ityebile kakhulu, inokuthi incamathele empumlweni yakho, inyanzelise ukuxinana. Ukusela ulwelo ngokwaneleyo kukhulula i-mucus, enceda ukucoca iisefu zakho.

Ukuba unengqele, kuya kufuneka ujonge ubuncinci be-11.5 yeekomityi zamanzi (zabafazi) ukuya kwiikomityi eziyi-15.5 (zamadoda). Kuya kufuneka ukuba usele ngaphezulu ukuba unefiva, ukugabha, okanye urhudo.

Yitya into ebabayo

ICapsaicin sisixhobo semichiza esifumaneka kwichili pepper. Inefuthe lokuncipha kwi-mucus. Ukutya okuqukethe i-capsaicin encinci, isiqabu sexeshana sokuxinana kwempumlo. Nangona kunjalo, i-capsaicin ikwazisa nokufihla i-mucus, enokwenza impumlo yakho ibaleke.

Iisosi ezishushu, iicurry, kunye nesalsas zihlala zine capsaicin. Kuya kufuneka uphephe ukutya okunezipayisi ukuba sele unesisu esibuhlungu.

5. Thatha into yokuthambisa

I-Decongestants luhlobo lwamayeza. Banciphisa ukuxinana ngokunciphisa ukudumba kwimithambo yegazi empumlweni.

Ama-Decongestants athengiswa phezu kwekhawuntara njengee-nasal sprays kunye namayeza omlomo. Awudingi amayeza ukuze ubathenge, nangona unokufuna ukubonisana nosokhemesti okanye ugqirha ukuba unenye imeko yonyango okanye uthatha amanye amayeza.

I-Decongestants ine-painkillers (analgesics) kunye ne-antihistamines yesiphumo esiphezulu. Olunye uhlobo lwasemini lubandakanya icaffeine kwaye inokukugcina uphaphile.

6. Thatha i-NSAID

Izidakamizwa ezichasayo ezichasayo (i-NSAID) zikhupha ukuvuvukala kunye nentlungu.

Akukho bungqina bokuba ii-NSAID zinokunyanga ngokukuko iimpawu zokukhohlela ezinxulumene nempumlo. Nangona kunjalo, kubonisile ukuba ii-NSAID zinokusebenza ngokunyanga ezinye iimpawu ezibandayo, ezinje:

• Ukuthimla
• intloko ebuhlungu
• ubuhlungu bendlebe
• iintlungu ezidibeneyo kunye nezihlunu
• ifiva

Ezinye ii-NSAID ziyafumaneka ngaphandle kommiselo. Iindidi eziqhelekileyo zibandakanya ibuprofen (Motrin, Advil), naproxen (Aleve), kunye neasprini. Intlungu yesisu esiswini sisiphumo esisecaleni.

7. Sebenzisa ii-menthol lozenges

Xa iqalile, ii-menthol receptors ezimpumlweni zenza ukuba umoya ugqithe. Nangona i-menthol ingakuphelisi ukuxinana kweempumlo, inokwenza ukuphefumla kube lula.

I-Menthol enezinye iimpawu ezibandayo, ezinje ngokukhohlela okanye umqala obuhlungu. I-Menthol lozenges ziyafumaneka ekhawuntarini kwaye zineziphumo ebezingalindelekanga ezimbalwa.

8. Yithi hayi etywaleni - ngakumbi emva kwentsimbi yesibini.

Ukuba sele unayo impumlo exineneyo, ukusela kunokwenza mandundu. Malunga neepesenti ezi-3.4 zabantu, ukusela utywala kuxhokonxa iimpawu zokuphefumla ezinje ngokuthimla kunye nempumlo evaliweyo.

Utywala yi-diuretic, oko kuthetha ukuba yonyusa imveliso yokuchama. Xa usela, kunzima ngakumbi ukuhlala unamanzi. Xa uphelelwe ngamanzi emzimbeni, i-mucus yakho iyatyeba kwaye ayikwazi ukukhupha ngokulula.

Utywala nayo inokuba nayo. Ukuba uyagula, kungcono ungabuseli kwaphela utywala.

9. Kunqande i-caffeine emva kwentsimbi yesibini.

ICaffeine sisikhuthazi esifumaneka kwiti, ikofu nakwisoda. Ingakunika amandla xa uziva uphantsi kwemozulu, kodwa inokuba nefuthe elincinci le-diuretic.

Ke, ukuba unobunzima bokuhlala unamanzi, awufuni ukubeka emngciphekweni nantoni na enokongeza kumandla okuphelelwa ngamanzi kunye nokwenza i-mucus eshinyeneyo.

I-caffeine kunye nokulala azixubeki, nazo. Ngokutsho kwesifundo kwiJenali yeyeza lokulala amayeza, ukuba ne-caffeine ukuya kuthi ga kwiiyure ezintandathu ngaphambi kokuba ulale kunokubangela ukuphazamiseka kokulala.

Gcina izilwanyana zasekhaya ngaphandle kwegumbi lokulala

Njengobumnandi nothando njengoko zinokwenzeka, izilwanyana zakho zinokuba nefuthe elibi kumgangatho womoya kwigumbi lakho lokulala. I-Cat and dog dander zizinto eziqhelekileyo ezinokubangela iimpawu zokungabikho komzimba, kubandakanywa ukudibanisa.

Nangona kungathatha umgudu ukugcina izilwanyana zakho ngaphandle kwegumbi lakho, kunokukunceda uphefumle lula ebusuku.

Kufuneka wenze ntoni ngorhatya

Olu nyango luvavanywe ixesha lunokukunceda ekunciphiseni ukuxinana kunye nomoya ebusuku.

11. Yitya isuphu yenoodle

Unyango olubandayo lukagogo wakho lunokuba nayo. icebisa ukuba isuphu yenkukhu inokuba nezibonelelo zonyango, kubandakanya nefuthe lokuthomalalisa.

Ngelixa iziphumo zingagqitywanga, isuphu yenkukhu inayo izakha mzimba ezibalulekileyo kwaye iphucula ne-hydration. Ngamanye amagama, ukuba nesitya sesuphu yenkukhu ngokuhlwa akunakulimaza.

12. Sela iti eshushu

Iti antiviral, anti-ukudumba, kunye neempawu antioxidant. Nangona kungekho bungqina bokuba iti iyasusa ukungxama kwempumlo, uphando lubonakalisile ukuba iziselo ezishushu zinokuphucula indlela abantu zive malunga neempawu zabo ezibandayo.

Ukongeza ubusi okanye i-lemon kwiti yakho kunokubonelela ngoncedo olongezelelekileyo. Ubusi isikhohlela, ngelixa ilamuni inokunceda ukulwa nosulelo. Ngokuhlwa, khetha iti engena-caffeine.

13. Hlamba ngamanzi anetyuwa

Oogqirha bancomela ukugcoba ngamanzi anetyuwa ukunciphisa iintlungu zomqala. Nangona ayisiyonyango, inokunceda ukukhupha intsholongwane.

Ityiwa yamanzi ityuwa ayibizi kwaye kulula ukuyenza. Hlanganisa nje i-1/4 ukuya kwi-1/2 ithisipuni yetyuwa kwiglasi ye-8-ounce yamanzi afudumeleyo kunye nokugcoba njengoko kufuneka.

14. Zama umphunga wobuso

kukhulula i-mucus kwiipaseji zakho zempumlo, ukuphucula ukuxinana. Eyona ndlela ilula yokwenza umphunga wobuso kukuqhuba amanzi ashushu ekhitshini okanye kwigumbi lokuhlambela lakho.

Ukwenza oku, gcwalisa isinki yakho ngamanzi afudumeleyo. Beka itawuli phezu kwentloko yakho (ukubambisa umphunga) kwaye uncike phezu kwesinki. Njengoko i-steam iyakha, phefumlela phezulu. Lumka ungatshisi ubuso bakho emanzini okanye kumphunga.

15. Okanye uthathe ishawa eshushu

Iishawari ezishushu zinokubonelela ngoncedo lwethutyana kwingxinano ngokucoca amafinyila. Guqula ishawa yakho ishushu - kodwa ukhululeke- kubushushu.

Qiniseka ukuba uvale umnyango kwigumbi lakho lokuhlambela ukuze kuqokelele umphunga. Nje ukuba uqokelele umphunga, thatha umphefumlo ophefumlayo ukuze ucoce izono zakho.

16. Sebenzisa into yokuhlanjwa kwetyuwa

Kukho ubungqina bokuba iityuwa zetyuwa (zamanzi etyuwa), ngamanye amaxesha ezaziwa ngokuba kukunkcenkceshela ngeempumlo, zinokuphucula ukuxinana kunye neempawu ezinxulumene noko.

Imbiza ye-neti sisitya esincinci esisetyenziselwa isisombululo samanzi anetyuwa ukuhlamba i-mucus kwimpumlo nakwizono. Ezinye iarinsins zetyuwa zisebenzisa iisirinji zebhalbhu, zifinya iibhotile, okanye izixhobo ezisebenza ngebhetri ezitsala amanzi ngeempumlo.

Thenga imbiza ye-neti ngoku.

Xa uhlamba i-saline, kubalulekile ukusebenzisa kuphela amanzi afakwe kwi-distilled. Unokubilisa amanzi kwaye uvumele ukuba kuphole kubushushu begumbi. Soloko ulandela imiyalelo enikiweyo.

17. Sebenzisa isitshizi sempumlo se-corticosteroid

ICorticosteroids luhlobo lweziyobisi ezinciphisa ukudumba. I-Corticosteroid nasal sprays (ekwabizwa ngokuba yi-intranasal corticosteroid sprays) isetyenziselwa ukunyanga ukuxinana okunxulumene nokuvuvukala, impumlo egudileyo kunye nokuthimla.

Ziphakathi kwamanye amayeza eempawu zempumlo, ezineziphumo ebezingalindelekanga ezinokubandakanya ukoma kunye neempumlo zeempumlo. Ziyafumaneka ekhawuntarini.

Kufuneka wenze ntoni ngaphambi kokulala

Ngaphambi kokulala, thatha amanyathelo ukukhuthaza ukuphumla kwaye wenze indawo yakho yokulala ikhululeke ngakumbi. Amayeza, imitya yeempumlo, kunye nesifuba sinokukunceda kwiimpawu zakho.

18. Thatha i-antihistamine

Imbali yhomoni edlala indima ebalulekileyo ekuphenduleni. I-Antihistamines ibhloka ifuthe le-histamine, ukuthimla, ukuxinana, kunye nezinye iimpawu zokungabikho komzimba.

Uninzi lweevenkile ezithengisa amayeza luthengisa ii-antihistamines. Ukozela luhlobo oluthile lwe-antihistamines, ke ezi zilungele ukuthathwa ngaphambi kwexesha lokuphumla. Ukuba unomdla malunga neziphumo ebezingalindelekanga, thetha nekhemesti lakho.

19. Ukusasaza ioyile ebalulekileyo kwigumbi lakho lokulala

Iioyile eziyimfuneko zinokunceda ukuphucula ukuxinana kwesono, kodwa azikho ngokwaneleyo izifundo ezinokuthenjwa zokwazi ngokuqinisekileyo.

Kufunyenwe ukuba ioyile yomthi weti ineepropathi ezichaseneyo nokudumba kunye ne-antimicrobial, ebonisa ukuba inokukunceda ekuxinaneni ngeempumlo.

Olunye uphononongo luye lwaphanda iziphumo zeoyile ye-eucalyptus, ebizwa ngokuba yi-1,8-cineole. Ukuthatha i-cineole kwifomsule kufunyenwe ukuphucula iimpawu zesinus.

Ioli yePeppermint iqulethe i-menthol, enokukwenza uzive ngathi kulula ukuphefumla.

Ungasebenzisa isasazi ukusasaza iioyile ezifanelekileyo kwigumbi lakho lokulala.

20. Sebenzisa isixhobo sokufudumeza kwigumbi lakho lokulala

Izinto zokuthambisa zongeza ukufuma (kwaye ezinye zongeza ubushushu) emoyeni.Nangona bengakhange babonakalise izibonelelo ezifanayo ekunyangeni iimpawu ezibandayo, banokwenza kube lula ukuphefumla.

Umoya owomileyo unokucaphukisa umqala kunye neempumlo. Ukuba umoya kwigumbi lakho lokulala wome kakhulu, i-humidifier inokunceda. Kuya kufuneka uyicoce rhoqo ukunqanda ukukhula kweentsholongwane kunye nokukhula komngundo.

21. Gcina igumbi lakho lokulala lipholile kwaye limnyama

Xa ugula, izinto ezincinci zinokukugcina ungalali ngokwaneleyo. Umzekelo, unokuziva unomdla ngakumbi ekuguqukeni kokukhanya okanye ubushushu.

Gcina iqondo lokushisa kwigumbi lakho lokulala lipholile kwaye ukhethe izembozo zokukhanya. Sebenzisa amakhethini amnyama ukuqinisekisa ukukhanya kwangaphandle akuchaphazeli ukulala kwakho.

22. Faka umtya empumlweni

Imicu yeempumlo inceda ekuvuleni iimpumlo zokuphucula ukuphefumla. Banokuphucula ukuphefumla xa impumlo ivalekile ngenxa yokuxinana.

Ungathenga imitya yeempumlo kwiikhemesti ezininzi. Landela imiyalelo kwiphakheji ukufaka umtya wempumlo empumlweni yakho ngexesha lokulala.

23. Faka into yokuthambisa isifuba kwioyile

Iioyile ezibalulekileyo kucingelwa ukuba ziya kunceda ukuphucula iimpawu ezibandayo kunye nokukhuthaza ukulala. Nangona kungekho phando lukhulu ekusebenzeni kwabo, ngokubanzi bakhuselekile.

Ungasebenzisa iioyile ezifanelekileyo ukwenza isifuba sakho. I-Eucalyptus, i-peppermint, kwaye yimizekelo embalwa yeoyile ebalulekileyo ekukholelwa ukuba ineempawu zokulwa nokubanda. Qiniseka ukuba uyangxenga umxube weoyile oyimfuneko kunye neoyile yokuphatha ukukhusela ukucaphuka kolusu.

24. Faka into yokuthambisa isifuba se-menthol

Isifuba esingaphezulu kwekhawuntareni okanye irubs yomphunga zisetyenziselwa intamo nesifuba. Zihlala ziqukethe i-menthol, i-camphor, kunye / okanye ioyile ye-eucalyptus. Isifuba asiyinyangi impumlo, kodwa kukulala kwakho.

Xhasa intloko yakho ukuze uhlale uphakamile

Ukulala nentloko yakho kuphakanyisiwe kunokunceda ukukhupha i-mucus kunye nokunciphisa uxinzelelo lwe-sinus. Beka umqolo wakho kwaye usebenzise umqamelo ongezelelweyo ukuphakamisa intloko.

Uza kubona nini ugqirha wakho

Impumlo exineneyo ayisosizathu sokwenza ialam. Ngokuqhelekileyo kubangelwa ukunyuka kwamaxesha athile okanye ukutshatyalaliswa kwexesha elifutshane lokubanda, umkhuhlane kunye ne-sinusitis.

Nangona uninzi lwabantu lunokunyanga impumlo exineneyo ekhaya, amaqela athile kufuneka abone ugqirha ukuba afumane isifo. Oku kubandakanya:

• iintsana
• Abantu abadala abaneminyaka engama-65 nangaphezulu
• abantu abanamajoni omzimba abuthathaka

Nokuba awukho kwelinye lala maqela, kuya kufuneka ubone ugqirha wakho ukuba iimpawu zakho zihlala ngaphezulu kweveki okanye ziqhubeke zisiba mbi.

Kuya kufuneka ubone ugqirha wakho ukuba unamava:

• ubunzima bokuphefumla
• ifiva ephezulu
• okuphuma kwempumlo emthubi okanye eluhlaza kunye nentlungu yesinus okanye umkhuhlane
• enegazi okanye ubofu-njengokuphuma kwempumlo