Iivithamini ezi-5 kunye neziXhobo zeMigraines

Umxholo

• Vitamin B-2 okanye riboflavin
• Magnesium
• Vitamin D
• ICoenzyme Q10
• IMelatonin
• Ukhuseleko lwezongezelelo kwimigraines
• Yintoni imigraines?
• Uthintelo lwemigraines
• Yise kude
• I-3 ye-Yoga inokuthi ikhuphe iMigraines

Ushwankathelo

Iimpawu zemigraines zinokwenza kube nzima ukulawula ubomi bemihla ngemihla. Ezi ntloko zentloko zinokubangela iintlungu zokuqaqamba, ubuntununtunu ekukhanyeni okanye kwisandi, kunye nesicaphucaphu.

Amachiza aliqela amiselweyo anyanga i-migraines, kodwa inokuza neziphumo ebezingalindelekanga. Iindaba ezimnandi zezokuba kunokubakho ezinye iindlela zendalo onokuzama ngazo. Ezinye iivithamini kunye nezongezo zinokunciphisa ukubanda okanye ubukrakra bemigraines yakho.

Ngamanye amaxesha, iindlela zokunyanga i-migraines ezisebenzela umntu omnye zibonelela ngesiqabu esincinci komnye. Banokude benze imigraines yakho ibe mandundu. Yiyo loo nto kubalulekile ukuba usebenzisane nomboneleli wakho wezempilo. Banokukunceda ukwenza isicwangciso sonyango esikusebenzelayo.

Akukho vithamini okanye isongezo okanye indibaniselwano yeevithamini kunye nezongezo eziye zaqinisekiswa ukunceda ukukhusela okanye ukuthintela i-migraines kuwo wonke umntu. Oko kuyinxalenye yokuba intloko yomntu ngamnye yahlukile kwaye inezinto ezizodwa ezibangela.

Okwangoku, izongezo zesondlo ezilandelayo ezinesayensi ezixhasa ukusebenza kwazo kwaye kunokuba kufanelekile ukuzama.

Vitamin B-2 okanye riboflavin

Uphando alukabonakalisi ukuba kutheni okanye kutheni ivithamin B-2, ekwabizwa ngokuba yi-riboflavin, inceda ukuthintela i-migraines. Inokuba nefuthe kwindlela iiseli ezisebenzisa ngayo amandla, ngokukaMark W. Green, MD, uprofesa we-neurology, i-anesthesiology, kunye neyeza lokubuyisela kwimeko yesiqhelo, kunye nomphathi wentloko kunye namayeza eentlungu e-Icahn School of Medicine kwiNtaba yeSinayi.

Uphononongo lophando olupapashwe kwiJenali yaMazwe ngaMazwe yoPhando lweVithamini kunye neZondlo ligqibe kwelokuba i-riboflavin inokudlala indima elungileyo ekunciphiseni ubungakanani kunye nexesha lokuhlaselwa kwe-migraine, ngaphandle kwemiphumo emibi.

Ukuba ukhetha i-vitamin B-2 supplementation, uya kufuna ukujolisa kwi-400 milligrams ye-vitamin B-2 imihla ngemihla. UClifford Segil, DO, ugqirha wemithambo-luvo e-Providence Saint John's Health Centre eSanta Monica, eCalifornia, ucebisa ukuba uthathe iipilisi ezimbini ze-100-mg, kabini ngosuku.

Nangona ubungqina obuvela kuphando bunqongophele, unethemba malunga namandla e-vitamin B-2 kunyango lwe-migraine. "Phakathi kweevithamini ezimbalwa endizisebenzisayo kunyango lwam, iyanceda rhoqo kunabanye abantu abasebenzisa i-neurologists," utshilo.

Magnesium

Ngokwe-American Migraine Foundation, idosi yemihla ngemihla ye-400 ukuya kwi-500 mg ye-magnesium inokunceda ukuthintela i-migraines kwabanye abantu. Bathi kusebenza ngokukodwa kwimigraines enxulumene nokuya esikhathini, kunye nezo zihamba ne-aura, okanye utshintsho olubonakalayo.

Ukuphononongwa kophando malunga nokusebenza kwe-magnesium yokuthintela amanqaku e-migraine ukuba uhlaselo lwe-migraine luye lwadityaniswa nokusilela kwe-magnesium kwabanye abantu. Ababhali bafumanise ukuba ukunika i-magnesium ngaphakathi kungenza ukunciphisa ukuhlaselwa kwe-migraine, kunye nokuba i-magnesium yomlomo inokunciphisa ukunciphisa kunye nokuqina kwemigraines.

Xa ujonge isongezelelo semagniziyam, qaphela isixa esikwipilisi nganye. Ukuba ipilisi enye iqulethe kuphela i-200 mg ye-magnesium, uya kufuna ukuyithatha kabini yonke imihla. Ukuba uqaphela izitulo ezikhululekileyo emva kokuthatha le dosi, unokufuna ukuzama ukuthatha kancinci.

Vitamin D

Abaphandi baqala nje ukuphanda ukuba yeyiphi indima enokudlalwa ngu-vitamin D kwimigraines. Ubuncinci ucebisa ukuba ukongezwa kweevithamini D kunokunceda ukunciphisa ukubetha kwe-migraine. Kolo phando, abathathi-nxaxheba banikwa iiyunithi ezingama-50 000 zamanye amazwe ngevithamini D ngeveki.

Ngaphambi kokuba uqale ukuthatha izongezo, buza ugqirha wakho ukuba ingakanani ivithamin D efunwa ngumzimba wakho. Unokujonga kwakhona iBhunga likaVitamin D ukukhokela ngokubanzi.

ICoenzyme Q10

ICoenzyme Q10 (CoQ10) yinto enemisebenzi ebalulekileyo kwimizimba yethu, njengokunceda ukuvelisa amandla kwiiseli kunye nokukhusela iiseli kumonakalo we-oxidative. Ngenxa yokuba abantu abanezifo ezithile babonakalisiwe ukuba banamanqanaba asezantsi e-CoQ10 egazini labo, abaphandi banomdla wokufumanisa ukuba ngaba izongezo zinokuba nezibonelelo zezempilo.

Nangona kungekho bungqina obuninzi obufumanekayo ekusebenzeni kweCoQ10 yokukhusela i-migraines, kunokukunceda ukunciphisa ukuphindaphinda kweentloko zentloko. Ihlelwe kwizikhokelo zoMbutho weNtloko yeNtloko njenge "inokwenzeka ukuba isebenze." Izifundo ezikhulu ziyafuneka ukubonelela ngekhonkco eliqinisekileyo.

Umthamo oqhelekileyo weCoQ10 ufike kwi-100 mg ethathwe kathathu ngemini. Esi songezelelo sinokusebenzisana namanye amayeza okanye ezinye izongezo, jonga ugqirha wakho.

IMelatonin

Enye kwiJenali ye-Neurology, Neurosurgery, kunye ne-Psychiatry ibonise ukuba ihommon melatonin, ehlala isetyenziselwa ukulawula imijikelezo yokulala, inokunceda ukunciphisa ukuhamba rhoqo kwe-migraine.

Uphononongo lubonise ukuba i-melatonin yayihlala inyamezeleka kwaye kwiimeko ezininzi zisebenza ngakumbi kuneziyobisi i-amitriptyline, edla ngokumiselwa kuthintelo lwe-migraine kodwa inokuba neziphumo ebezingalindelekanga. Umthamo osetyenzisiweyo kuphando yayingu-3 mg yonke imihla.

IMelatonin inethuba lokufumaneka kwikhawuntara ngexabiso eliphantsi. Ngokwe-Mayo Clinic, ngokubanzi ithathwa njengekhuselekileyo kwiidosi ezinconyelwayo, nangona i-FDA ingacebisi nakuphi na ukusetyenziswa.

Ukhuseleko lwezongezelelo kwimigraines

Uninzi lwezinto ezingaphezulu kwekhawuntarethi zivame ukunyamezeleka kwaye zikhuselekile, kodwa Nazi ezinye izinto ekufuneka uzigcine engqondweni:

• Soloko ujonga nogqirha wakho ngaphambi kokuqala isongezelelo esitsha. Ezinye iivithamini, iiminerali, kunye nezinye izongezo zinokusebenzisana namayeza onokuthi uthathe. Banokuyinyusa imeko esele ikho yezempilo.
• Abafazi abakhulelweyo kufuneka ulumke ngakumbi malunga nokuthatha izongezo ezintsha. Ezinye azikhuselekanga kubafazi abakhulelweyo.
• Ukuba uneengxaki zesisu (GI), okanye wenze utyando lwe-GI, kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba uthathe amachiza amatsha. Awungekhe ukwazi ukubangenisa njengabantu abaninzi.

Gcina ukhumbula ukuba xa uqala ukuthatha isongezelelo esitsha, ngekhe ubone iziphumo kwangoko. Kuya kufuneka uqhubeke uyithatha ubuncinci inyanga ngaphambi kokuba uqaphele izibonelelo.

Ukuba isongezelelo sakho esitsha sibonakala sisenza ukuba i-migraine okanye enye imeko yempilo ibe mbi, yeka ukuyithatha kwangoko kwaye uthethe nogqirha wakho. Umzekelo, icaffeine inokunceda ukunciphisa iintloko kwabanye abantu, kodwa inokubakhokelela kwabanye.

Ungaze ucinge ukuba zonke iivithamini, iiminerali, kunye nezinye izongezo zikhuselekile, okanye zikumgangatho ofanayo. Umzekelo, ukuthatha ivithamin A kakhulu kunokukhokelela kwintloko ebuhlungu, isicaphucaphu, isiqaqa nasekufeni.

Buza ugqirha wakho okanye usokhemesti ngaphambi kokuthatha isigqibo sokuzama uphawu lwenqaku elitsha okanye idosi.

Yintoni imigraines?

Ayizizo zonke iintloko eziqaqambayo. I-migraine yintlobo ethile yentloko. Iimpawu zakho ze-migraine zingabandakanya nayiphi na indibaniselwano yezi zinto zilandelayo:

• iintlungu kwelinye icala lentloko yakho
• imvakalelo yokubetha entlokweni yakho
• uvakalelo ekukhanyeni okuqaqambileyo okanye kwizandi
• ukungaboni kakuhle okanye utshintsho olubonakalayo, olubizwa ngokuba yi "aura"
• isicaphucaphu
• ukugabha

Kuninzi okwangoku akukacaci malunga nobangela wemigraines. Banokuba ubuncinci benxalenye ethile yemfuza. Imeko yendalo esingqongileyo ikwabonakala ngathi idlala indima. Umzekelo, ezi zinto zilandelayo zinokubangela imigraines:

• ukutya okuthile
• izongezo zokutya
• Utshintsho lwehomoni, njengokuhla kwe-estrogen eyenzeka nokuba kungaphambi okanye emva kwexesha labasetyhini
• utywala
• uxinzelelo
• ukuzivocavoca, okanye ukuhamba ngokukhawuleza

Kwiimeko ezinqabileyo, iintloko zinokuba luphawu lwethumba lobuchopho. Kuya kufuneka usoloko uxelela ugqirha wakho ukuba uneentloko eziqhelekileyo ezichaphazela umgangatho wobomi bakho.

Uthintelo lwemigraines

Ukuba kwigumbi elizolileyo nelimnyama kunokuba yenye indlela yokuthintela okanye yokunceda ukunyanga i-migraine. Oko kunokuvakala kulula, kodwa kuya kusiba yinto engaqhelekanga kwihlabathi lanamhlanje elikhawulezayo.

"Ubomi banamhlanje abuvumeli ukuba sikwenze oku rhoqo," utshilo uSegil. “Ukuphumla okanye ukuthatha imizuzwana embalwa ukhe uphumle kwindawo ethuleyo nasebumnyameni kuhlala kuyikhupha intloko.”

"Unyango lwangoku alulunganga ekunyangeni izifo ezininzi kodwa lulungile ekuncedeni abaguli abanentloko ebuhlungu," uSegil wongeza. Ukuba uvulelekile ukuba uthathe amayeza kagqirha, unokumangaliswa yindlela asebenza ngayo amanye awo.

Amayeza afanelekileyo anokukunceda ukunciphisa inani leemigraines ozifumanayo. Inokunciphisa ubunzima beempawu zakho.

Ugqirha wemithambo-luvo unokukunceda ukuba uphuhlise amayeza okanye irejimeni yokuxhasa evumelana neemeko zakho. Banokubonelela ngeengcebiso zokukunceda uchonge kwaye uphephe izinto ezibangela ukuba uqaqambe.

Ukuba awunayo i-neurologist, cela ugqirha wakho oyintloko malunga nokufumana enye.

Yise kude

Iivithamini kunye nezinye izongezo zinokunceda ukunciphisa okanye ukuthintela imigraines kwabanye abantu.

Kukho amayeza e-herbal anokuba lunyango olusebenzayo kwimigraines. Inqaku elithile yi-butterbur. Ingcambu yaso ehlanjululweyo, ebizwa ngokuba zii-petasites, "isekwe njengesebenzayo" ngokwemiqathango ye-American Headache Society.

Qiniseka ukuba ubonisana nogqirha wakho ngaphambi kokuzama nayiphi na kwezi vithamini, izongezo, okanye amayeza esintu.

I-3 ye-Yoga inokuthi ikhuphe iMigraines