Izisombululo ze-3 zoNcedo lweNdalo lwe-Migraine

Umxholo

• 1. Zama ukwenza iAcupuncture
• 2. Fumana iStress sakho kwindawo eSweet
• 3. Hlala Kwishedyuli
• Uphengululo lwe

Intloko yakho ibuhlungu. Ngokwenyani iziva ihlaselwa. Uyahluthwa. Unovakalelo ekukhanyeni kangangokuba awukwazi ukuvula amehlo akho. Xa usenza, ubona amabala okanye ubuhazi. Kwaye oku kuqhubeke iiyure ezintlanu. (Jonga: Uwuchaza njani umahluko phakathi kwentloko ebuhlungu kunye ne-Migraine)

Ezi zezinye zeempawu ze-migraines, imeko echaphazela abantu abangaphezu kwezigidi ze-39 e-US, i-75 ekhulwini kubo ngabasetyhini. (Ngakumbi apha: Ndiphethwe yi-Chronic Migraines—Nantsi into endinqwenela ukuba abantu bayazi)

Oogqirha abaqinisekanga ukuba yintoni ebangela le meko, kodwa olona phando lutsha lubonisa ukuba inokuba yimithambo-luvo yengqondo egqithisileyo, utshilo u-Elizabeth Seng, Ph.D., unjingalwazi onxulumene naye kwiYunivesithi yase-Yeshiva kunye ne-Albert Einstein College of Medicine eNew York.Abasetyhini abane-migraines kufuneka babone ingcali kwisicwangciso sonyango, kodwa ezi ngcebiso zeengcali zokukhululeka kwe-migraine yendalo nazo zinokunceda ukukhusela nokunciphisa iimpawu.

1. Zama ukwenza iAcupuncture

I-acupuncture inokusebenza njengonyango oluqhelekileyo ekunciphiseni intlungu ye-migraine, isifundo kwijenali Intloko ebuhlungu ifunyenwe. "Izigulana ze-Migraine zine-neuron hyperactive ezinokubangelwa kukudumba," utshilo uCarolyn Bernstein, MD, isazi se-neurologist eBrigham nase-Women's Hospital eBoston. "Ukwenza i-Acupuncture kunciphisa ukudumba kwaye kunokuthintela okanye kunciphise ubukrakra be-migraine." (Ngakumbi apha: Ukutya okuNcetyisiweyo kukuDietitian okuya kukunceda ukuba uphile kwi-Migraine)

2. Fumana iStress sakho kwindawo eSweet

USeng uthi: "Uxinzelelo yinto ebangela ukuba uqaqambe." I-spike inokukhokelela kwi-migraine, kwaye kunjalo nangokwehla ngesiquphe. Ngapha koko, iphephancwadi I-Neurology uxela ukuba umngcipheko wokuhlaselwa migraine uphindwe kahlanu ngaphezulu kwiiyure zokuqala ezintandathu emva kokuba amanqanaba oxinzelelo ehle. Iihomoni zoxinzelelo ezifana ne-cortisol zikhusela kwiintlungu; ukwehla ngesiquphe kunokususa imeko. (Kwakhona, ulawulo lwakho lokuzalwa lunokubangela i-migraines enokuthetha ukuba usengozini yeengxaki ezinzulu.)

Niyivile izihlandlo eziphindwe ngesigidi, kwaye niyakuyiva kwakhona; zama ukucamngca ngengqondo. Ukongeza ekwenzeni ukuba uzolile, inokubonelela ngesiqabu sendalo. Uthi: "Inceda abantu ukuba balawule ingqalelo yabo, ibenze ukuba abantu abane-migraine babonise iimpawu zabo," utshilo. Zama i-app yokucamngca ngokuzola (i-$ 70 ngonyaka), okanye enye yezi zixhobo zokucamngca ezinkulu zabaqalayo.

3. Hlala Kwishedyuli

Qiniseka kangangoko ngokulala kwakho, ukutya, kunye nokwenza umthambo, utshilo u-Amaal Starling, MD, unjingalwazi oncedisayo we-neurology kwikliniki yaseMayo ePhoenix. Le mikhwa mithathu ichaphazela amanqanaba ehomoni, indlala, kunye nomoya, kwaye ukutshintsha kwindawo enye kwanele ukuqalisa uhlaselo. Lala kwaye uvuke ngexesha elifanayo yonke imihla, utye kwishedyuli engaguqukiyo, kwaye usebenzise imizuzu engama-20 iintsuku ezintathu ukuya kwezine ngeveki. (Idibeneyo: Kutheni ukungaguquguquki yeyona nto ibaluleke kakhulu ekufikeleleni kwiinjongo zakho zempilo)

Usenokuba uvile ukuba i-caffeine yinto elungileyo yokuphucula imeko ye-migraine, kodwa isebenza kuphela xa unemali encinci. Ngapha koko, kungcono ukuba ungaseli ngaphezulu kweekomityi ezimbini zekofu ngosuku. Isifundo esitsha kwi Ijenali yaseMelika yoNyango ufumanise ukuba iimagi ezintathu okanye ngaphezulu zinokunyusa amathuba akho okuphuhlisa intloko ebuhlungu.

Imagazini yeShape, ngoNovemba ka-2019

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