IziNyango zokuNyanga ukuNyanga ezi-21 zokuNciphisa isicaphucaphu, ukuhlanza, kunye nokuninzi

Umxholo

• Iingcebiso zoncedo olukhawulezileyo
• Thatha ulawulo
• Jongana nendlela oya kuyo
• Gcina amehlo akho elundini phayaa
• Guqula izikhundla
• Fumana umoya (fan okanye ngaphandle)
• I-Nibble kubacimi
• Sela amanzi okanye isiselo esinekhabhon
• Ukuphazamisa umculo okanye incoko
• Beka phantsi ikhusi
• Amayeza endalo asebenza ngokukhawuleza
• Amanqaku oxinzelelo
• Aromatherapy
• Iti ye-Chamomile
• Iingcambu zelayisensi yeelayisensi
• I-Over-counter-counter (OTC) kunye neyeza zonyango
• Ii-antihistamines ze-OTC
• I-Scopolamine
• Promethazine
• Izisombululo zexesha elide zokuthintela iimpawu ezizayo
• Thatha i-vitamin B-6
• Thatha i-5-HTP + magnesium
• Thatha izongezo
• Tyala imali kwiibhanti ze-acupressure
• Unyango lwe-Biofeedback
• Nini ukubona ugqirha

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

Into onokuyenza

Ukugula kwesishukumisi kunokubangela iimpawu ezisuka kwisicaphucaphu esimnene ukuya kwisiyezi, ukubila nokuhlanza. Naluphi na uhlobo lokuhamba - imoto, inqwelomoya, uloliwe, okanye inqanawa- inokukuzisa, ngamanye amaxesha ngequbuliso.

Kukho izinto onokuzenza ezinokukunceda phantse kwangoko, njengokujonga phezulu. Ngokukwanjalo, kukho izisombululo zexesha elide onokuthi uzame, njengokuthatha iivithamini ezithile.

Qiniseka ukuba ukhangela ugqirha ngaphambi kokuqala amayeza amatsha okanye izongezo. Abanye banokunxibelelana nayo nayiphi na imeko engaphantsi okanye amayeza osele uwathatha.

Iingcebiso zoncedo olukhawulezileyo

Ukwenza ngokukhawuleza ngokutshintsha izikhundla okanye ukuphazamisa xa uqala ukuqaphela ukugula kunokunceda ukunciphisa iimpawu zakho ngaphambi kokuba zibe nzima.

Thatha ulawulo

Ukuba ungumgibeli, cinga ngokuthatha ivili lesithuthi. Izazinzulu zikholelwa ukuba ukugula okushukumayo kubangelwa xa intshukumo oyibonayo yahlukile kuntshukumo yeendlebe zakho zangaphakathi. Ukuba uqhuba imoto, ezi zivamvo zinokudibana ngcono.

Jongana nendlela oya kuyo

Ukuba ukuqhuba akuyondlela, jonga kwicala ohamba kulo. Kwakhona, inokukunceda ukunqamla unxibelelwano phakathi kwembonakalo yakho yendlebe nendlebe yakho yangaphakathi. Kwisikhephe, zama ukusuka ngasemva (ngasemva) ukuya kwisaphetha (ngaphambili) esikhepheni. Abanye abantu baxela ukuba bahlala esihlalweni esingaphambili kunciphisa iimpawu. Emotweni, jonga ukutshintshela izihlalo zangasemva nomntu ongaphambili.

Gcina amehlo akho elundini phayaa

Ukugxila kwinto emileyo mgama lelinye iqhinga elinceda ngovuselelo olubonakalayo. Kwakhona, unokufuna ukuhambisa indawo kwisithuthi ohamba kuso.

Guqula izikhundla

Abanye abantu bafumanisa ukuba ukulala phantsi kwenza ukuba ukugula kwesindululo kube ngcono. Kwabanye, ukuphakama kunokuba sisikhundla esingcono. Izinketho zakho ziya kuxhomekeka kuhlobo lwakho lokuhamba, ngoko ke zama ukubona ukuba yeyiphi eyona nto isebenzayo kuwe. Ukuba usemotweni, ukuthembela entloko entlokweni yakho kunokunceda ukunciphisa iintloko zakho.

Fumana umoya (fan okanye ngaphandle)

Crack ifestile okanye uphume phandle ukuba isifo sakho sokunyakaza siyakoyisa. Ukuba imozulu okanye indlela yakho yokuhamba ayikuvumeli, jika umoya oya kuwe okanye ucinge ukusebenzisa ifeni ukuvuthela umoya ebusweni bakho. Umsi wecuba nawo usenokusenza sibe mandundu ngakumbi isigulo sakho.

I-Nibble kubacimi

Ukutya i-snack elula, njengabaqhekezi be-saltine, kunokunciphisa isicaphucaphu. Ukutya okunzima, ukutyeba, okanye i-asidi kunokwenza ukugula kwakho kube kubi ngakumbi, kuba bayacotha ukwetyisa. Cwangcisa kwangaphambili ukuba indlela iyema kuhambo lwakho ubukhulu becala zibonelela ngokutya okukhawulezayo. Olunye ukhetho olufanelekileyo lokutya okulula kukubandakanya ukutya okuziinkozo, isonka, ezinye iinkozo, iiapile kunye neebhanana.

Sela amanzi okanye isiselo esinekhabhon

Iisiphu zamanzi abandayo okanye isiselo esenziwe ngekhabhon, njenge seltzer okanye ijinja ale, nayo ingathintela isicaphucaphu. Tsiba iziselo ezine-caffeine, ezifana nekofu kunye nee-sodas ezithile, ezinokuthi zibe negalelo ekudambiseni amanzi emzimbeni kwaye zenze isicaphucaphu sibe mandundu. Olunye ukhetho olulungileyo lubandakanya ubisi kunye nejusi yeapile.

Ukuphazamisa umculo okanye incoko

Tshintshela kwirediyo okanye uqalise incoko ukugcina ingqondo yakho ingavakali ngendlela oziva ngayo. Unokwazi ukuziphazamisa ngokwaneleyo ukuze uzive ungcono. Abaphandi bafumanise ukuba ukumamela umculo kunokunceda isicaphucaphu kunye nezinye iimpawu zomzimba ezinxulunyaniswa nokugula okushukumayo.

Beka phantsi ikhusi

Abantu abaphuhlisa ukugula okushukumayo banokuba nengxaki yokufunda iincwadi okanye isicatshulwa kwizixhobo ezahlukeneyo. Oku kubuyela kunxibelelwano kunxibelelwano phakathi kwendlebe yangaphakathi namehlo. Ukuba ugxile kwinto ekufutshane, unokwenza ukuba iimpawu zakho zibe mandundu. Cinga ukutshintshela kwiincwadi ezimanyelwayo, umculo, okanye nokulala nje ukuhambisa ixesha.

Amayeza endalo asebenza ngokukhawuleza

Iindidi zonyango zonyango zinokukunceda unqande ukugula okushukumayo kwiindlela zawo. Khumbula: soloko ubuza ugqirha wakho isikhokelo malunga nokusetyenziswa kunye nedosi.

Amanqaku oxinzelelo

Inqaku le-acupressure elisesandleni sakho elibizwa ngokuba yi-nei-kuan (P6) linokukunika isiqabu ngokukhawuleza. Beka isalathiso, phakathi, kunye nemisesane yesandla sakho sasekunene ngaphakathi kwesandla sakho sasekhohlo, ukuqala phantsi kwe-crease. Indawo yakho ye-nei-kuan iphantsi komnwe wakho wesalathiso, phakathi kweetoni zomlenze. Faka uxinzelelo ngokuqinileyo kwizihlahla zombini okanye zombini imizuzwana emine ukuya kwemihlanu.

Aromatherapy

Amakha athile, afana nejinisi esulungekileyo kunye neeoyile ezifunekayo zelavenda, nazo zinokuba luncedo. I-Peppermint i-oyile ebalulekileyo isetyenziselwe ukunciphisa isicaphucaphu kwizigulana ezisesibhedlele. Zininzi iindlela zokusebenzisa ioyile, kodwa ukusasaza kunomngcipheko ophantsi kunxibelelwano. Unokuthenga i-diffuser ephathekayo kuhambo lwakho kwaye kufuneka usebenzise kuphela iithontsi zeoyile kwiseshoni nganye. Iyure enye lelona xesha liphezulu licetyiswayo lokusasaza. Ukuthabatha isitshixo kwibhotile yeoyile eyimfuneko, okanye ukusebenzisa umgexo weoyile obalulekileyo kuya kuba lula ngakumbi kwisithuthi esihambayo.

Iti ye-Chamomile

I-Chamomile iyeza elinceda isisu, ukunciphisa iiasidi, kunye nokuphumla kwezihlunu zesisu. Unokufumana iti ye-chamomile kwiindawo ezininzi zokutya nakwiivenkile ezikwi-Intanethi ezinjengeAmazon.com. Cinga ngokugcina iti ngaphambi kokuba uhambe kuhambo lwakho, uyigcine kwimig yokuhamba, kwaye uyisele ishushu okanye ibanda.

Iingcambu zelayisensi yeelayisensi

Ingcambu yeLicorice isetyenziselwa ukuthomalalisa iintlungu zesisu, isisu, kunye nokunceda ukwetyisa. Inokukunceda ukukhusela isicaphucaphu kunye nokugabha. Unokuthenga ii-lozenges kwi-Intanethi kubathengisi abanjengoAmazon.com. Ubungakanani benkonzo buya kuxhomekeka kuhlobo oluthengayo. Olu khetho lunokulunga kakuhle, kodwa khumbula ukuba isathathelwa ingqalelo njengesongezo semifuno.

I-Over-counter-counter (OTC) kunye neyeza zonyango

Ukuba la manyathelo okuzikhathalela awasebenzi, ezinye iindlela ziyafumaneka kwivenkile yendawo yakho okanye ngommiselo kagqirha.

Ii-antihistamines ze-OTC

Zama ukuthatha iziyobisi ze-OTC eziqukethe i-dimenhydrinate (Dramamine), diphenhydramine (Benadryl), okanye meclizine (Antivert) imizuzu engama-30 ukuya kwengama-60 ngaphambi kokuba uhambe kwaye ufike kwiiyure ezintandathu ngexesha lohambo.

I-Dimenhydrinate kunye ne-diphenhydramine zihlala zikhuselekile kubantwana abangaphezulu kweminyaka emibini, kodwa thetha nogqirha malunga nedosi yabo. Unokuba wozela ngelixa uthatha ii-antihistamines. Ukuba oku kuyinkxalabo, i-meclizine inefuthe lokuthomalalisa kunezinye iindlela.

I-Scopolamine

IScopolamine liyeza likagqirha eliza nokuba lipilisi okanye isikhumba. Isiqwenga ngasinye, esisetyenziswe emva kwendlebe, sinokubonelela ngesiqabu kangangeentsuku ezintathu. Kukho iziphumo ebezingalindelekanga ezinokubakho, njengomlomo owomileyo.

Abantu abane-glaucoma okanye eminye imiba yezempilo kufuneka baxoxe ngolu nyango kunye noogqirha babo; isenokungabi lukhetho kwiimeko ezithile. Eli yeza alifanelekanga kubantwana. Musa ukuvumela abantwana bangqiyame ngeplazi ukuba unxibe enye.

Promethazine

I-Promethazine sisiyobisi esichasene ne-antihistamine esisetyenziselwa ukunyanga ukugula kokuhamba. Inceda ukunciphisa imiqondiso evela kwingqondo yakho ebangela ukuba ugabhe. Idosi yabantu abadala abangaphantsi kwama-65 ngama-25 eemiligram kabini ngemini, kunye nedosi yokuqala imizuzu engama-30 ukuya kwiyure enye ngaphambi kohambo. Abantwana abaphakathi kweminyaka emi-2 ukuya kweli-17 banokuthatha phakathi kwe-12.5 kunye nama-25 milligrams kabini ngemini.

Izisombululo zexesha elide zokuthintela iimpawu ezizayo

Abantu abahamba rhoqo beya emsebenzini, kunye nabanye abanengxaki yokugula kakhulu, banokufuna ukuphanda izisombululo zexesha elide, njengokuxhasa okanye unyango lokuziphatha.

Thatha i-vitamin B-6

I-Vitamin B-6 (pyridoxine) ihlala isetyenziselwa ukunyanga isicaphucaphu kunye nokugabha xa ukhulelwe, phakathi kwezinye iimeko, njengoxinzelelo. Ukunyusa amanqanaba akho kunokukunceda ngokugula okushukumayo, nangona uphando oluninzi luyafuneka kule ndawo. Elona cebiso liphezulu lemihla ngemihla labadala li-100 milligram ngosuku.

Thatha i-5-HTP + magnesium

Ezinye izazinzulu zikholelwa ukuba amanqanaba asezantsi e-serotonin kwingqondo anokudityaniswa nokugula okushukumayo kunye ne-migraines. Izongezo (5-HTP) kwaye zinokunceda ukuphakamisa i-serotonin. Ungazifumana ezi zongezelelo zodwa okanye ngokudibeneyo kwiivenkile zeziyobisi kwi-Intanethi kubathengisi abanjengoAmazon.com. Ukubona iziphumo ngolu nyango kungathatha iiveki ezimbini ukuya kwezintathu.

Thatha izongezo

I-ginger ye-herbs kunye ne-peppermint zombini zinophando lokuxhasa ukusetyenziswa kwayo kwesifo sokuhamba kunye nesicaphucaphu. Umyinge we-ginger yi-550 milligrams (mg), ethathwa kanye yonke imihla. Kwi-peppermint, i-avareji yedosi yi-350 mg, ithathwa kabini ngemini.

Tyala imali kwiibhanti ze-acupressure

Iibhanti ze-Acupressure, ezinje ngeeBhendi zoLwandle, zivuselela inqaku lakho le-nei-kuan ngokuqhubekayo. Ezi bhanti zinokuthatha phakathi kwemizuzu emibini ukuya kwemihlanu emva kokuyibeka ekusebenzeni. Zibiza imali engaphantsi kweedola ezisixhenxe ngesibini kwaye zinokufakwa kubantu abadala nangaphezulu kweminyaka emi-3.

Unyango lwe-Biofeedback

Unyango lwe-Biofeedback lusebenzisa iingcinga zakho ukulawula iimpendulo zakho zomzimba kwisishukumisi, njengokuhamba. Kuphumelele ukulwa nokugula emoyeni kwii-US Air Force zeeflaya.

Ukwenza oku, ugqirha udibanisa izivamvo kwiindawo ezahlukeneyo zomzimba wakho ukulinganisa izinto ezinjengentliziyo okanye inqanaba lokuphefumla. Emva koko usebenza nonyango ukunyanga iimpendulo zakho. Buza ugqirha ukuba akuthumele okanye ukhangele isikhombisi se-BCIA seengcali eziqinisekisiweyo.

Nini ukubona ugqirha

Iimpawu zakho kufuneka zinciphise xa isindululo siyeke. Ukugula kweshukumisi akukhokeleli kwiingxaki zexesha elide. Usenokude uqhele ukushukuma kuhambo olude, njengokuhamba ngenqanawa, emva kweentsuku ezininzi.

Ukuba umsebenzi wakho ufuna ukuhamba rhoqo, okanye ukuba amandla okugula akwenza ube nexhala ngaphambi kohambo, yenza idinga nogqirha. Amayeza amiselweyo okanye ukhetho lwexesha elide njengonyango lwe-biofeedback lunokukunceda woyise ukugula okushukumayo.