Ukuziqhelanisa nokuzikhathalela kwe-7 Wonke umntu onesifo se-Migraine kufuneka azi

Umxholo

• 1. Yitya into.
• 2. Phefumla ngokunzulu.
• Ziqhelanise nokubona.
• 4. Camngca.
• 5. Sela amanzi.
• 6. Thatha uhambo.
• 7. Sebenzisa iioyile ezifanelekileyo.
• Uphengululo lwe

Intloko ye-hangover imbi ngokwaneleyo, kodwa i-full-on, i-out-of-nowhere migraine attack? Yintoni embi? Ukuba unesifo se-migraine, nokuba uhlala ixesha elingakanani, uyazi ukuba ingqondo nomzimba wakho ungaziva njani emva kwesiqendu. Udiniwe AF, cranky, kwaye mhlawumbi uzive ngathi ukulila. Yiphathe ntombazana-kodwa ke buyela ekuziveni njengawe kwakhona ngala masiko okuzinyamekela aya kwenza nabani na azive elungile, nokuba awuphumanga nje ikonsathi yentsimbi enzima yokomfuziselo entloko yakho.

Inye into ekufuneka uyiqaphele: Le misebenzi yokuzikhathalela yenzelwe ukwenziwa emva kohlaselo lwe-migraine. Abakhuthazwa njengonyango lwe-migraines ngokwabo. Nangona kunjalo, ukubandakanya iindlela zokuzinyamekela kunye nobuchule bokuphumla kwishedyuli yakho eqhelekileyo kuboniswe ukunciphisa ukuphindaphinda kokuhlaselwa kwemigraine, ngokutsho kuka-Elizabeth Seng, Ph.D., uprofesa oncedisayo kwi-Albert Einstein College of Medicine kwiYunivesithi yaseYeshiva. Okukwintsusa: Ziphathe ngokwakho kwiseshoni ebandayo rhoqo.

1. Yitya into.

Inzululwazi ibonakalisile ukuba ukutya ukutya okumbalwa, okuncinci, okunempilo yonke imihla kunokunceda ukugcina imigraines, ngokukaSeng. Ngapha koko, ukweqa ukutya kwaziwa njengesiqhelo se-migraine precipitant, igama elithi Seng likhetha ngaphezu kwe-"trigger" njengoko lo mkhwa mbi, kunye nezinto ezinje ngoxinzelelo kunye nokungalali kakuhle, zinokubangela ukuqaqamba kwemigraine kodwa kungayibangeli enye.

Ke ucebisa ukuba utye into kwakamsinya emva kohlaselo lwe-migraine (kanye xa isicaphucaphu sidamba, kunjalo). Ngelixa uya kufuna ukubuyisela umva ngokusisiseko ngokusempilweni, ukutya okupheleleyo okunje ngeziqhamo kunye nemifuno kunye neprotheyini ebhityileyo ukuze uphinde ube namandla-ingakumbi xa ujongana nokuhlanza-uSeng uyakukhuthaza ukuba utye nje into ekwenza wonwabe. Cinga: Xa ugqithisile kumkhuhlane kwaye ~ ekugqibeleni ~ utye isidlo sokwenyani, ke ngoko wenza itshizi yakho eyosiweyo kunye nesuphu.

2. Phefumla ngokunzulu.

Usandul’ ukuba namava okwenzakala ngokwasengqondweni nasemzimbeni. Kufuneka uxinzeleleke ngokukhawuleza, kwaye ukuphefumla kunokunceda. (I-ICYDK, imigraines kunye nentloko ebuhlungu zezinye zeemeko ezininzi zokuphefumla kwaye, ngakumbi, ukuphefumla okunzulu okungafunekiyo kunokunceda ekunciphiseni.)

Konke kuza kulawulo loxinzelelo kunye nokunciphisa, uyacacisa uSeng. Ufuna ukwakha kwiindlela zokulawula uxinzelelo njengokuphefumla nzulu, kunye nokuphumla kwezihlunu okuqhubekayo kwindlela yakho yokugcina ubomi obungaguquguqukiyo kangangoko kunokwenzeka, okubandakanya ukugcina amanqanaba oxinzelelo oluphantsi, utshilo. Kungenxa yokuba "ukwanda okuninzi kunye nokuhla ngesiquphe koxinzelelo kunxulunyaniswa nokuhlaselwa kwe-migraine," utshilo.

"Akunakwenzeka ukwenza ukuphefumla okunzulu ngokuchanekileyo kwaye ungabi nakho ukuncitshiswa koxinzelelo lwakho," utshilo.

Ibhonasi: Ukuphefumla kunokunceda embindini weengxaki ze-migraine, ngokunjalo. Abanye abantu bazama ukusebenzisa ukuphefumla okunzulu ngexesha lentloko uqobo kwaye, ngokungathandabuzekiyo, bathi kuyabanceda ukubaphazamisa kwintlungu, utshilo uSeng. (Idibeneyo: 3 Iindlela zokuphefumla ezinokuphucula impilo yakho)

Ziqhelanise nokubona.

Usenokuba uvile ngendlela ukubonwa okunokukunceda ngayo ukutyumza iinjongo zakho, kodwa obu buchule bunokukuthumela kwindawo engazaliswanga yintlungu. U-Seng ucebisa ukuba uqale ngokuphefumla nzulu, ungene kwindawo entle, kwaye uvale amehlo akho. Ukubonakaliswa kweklasikhi kubandakanya ukuya kwindawo ekhethekileyo engqondweni yakho, njengaselunxwemeni okanye ehlathini, kodwa uSeng uyathanda ukusebenzisa ukubonwa okuthe ngqo ngakumbi kwintlungu.

“Ndicela abantu ukuba babone ngeso lengqondo ikhandlela elikhanyisiweyo kwaye bacinge malunga nokuba ubushushu kunye nobushushu buya kuziva njani, okanye ukujonga umthi utshintsha umbala ngokuhamba kwamaxesha amane onyaka” uyachaza. Ukuba nento enomdla ngokwenene ukucinga ngayo kungangntywilisela kwaye kuphumle ngokwenene.

4. Camngca.

Kanye njengokuphefumla okunzulu, ukufumana ixesha lokuziqhelanisa nokucamngca rhoqo kuya kunceda ingqondo yakho kunye nomzimba wakho ukubuyisela ngokuthe ngqo emva kohlaselo lwe-migraine, kodwa kunokunceda ukukhusela enye ukuba yenzeke kwixesha elizayo. Njengazo zonke ezinye iingcebiso zokuzikhathalela ezicetyisiweyo, ukungaguquguquki kulawula apha: Kungaphezulu malunga nokuziqhelanisa nokucamngca kunobude bexesha elichithwe ukucamngca, utsho uSeng. (Inxulumene: Eyona ndlela yokuCamngca kwaBafundi abaQalayo)

Enyanisweni, uSeng uthi okutsha, kodwa kuya kupapashwa, uphando lufumene ukuba ngokukodwa, ukucamngca kwengqondo kubonakala kunciphisa ukukhubazeka okuhlobene ne-migraine. Abantu banokuba neentsuku ezininzi ze-migraine njengoko bebenazo ngaphambili-okanye isibini esincinci nokuba-kodwa bayakwazi ukubuyela ekuziveni njengabo kwaye benze into abayifunayo ngokukhawuleza.

Nje ukuba uphumelele kula mava amabi, thatha i-10 ukuya kwimizuzu engama-20 ngokwakho, uphefumle nzulu kunye nemifanekiso ebonakalayo, kwaye uya kube uzenzela inkonzo enkulu, utshilo uSeng.

5. Sela amanzi.

Ukuhlala u-hydrated kuza kunye neenzuzo ezininzi zempilo ungakhankanyi ukonyusa kunokunika ulusu lwakho. Nangona ubungqina malunga nendlela i-hydration idlala ngayo indima kunye ne-migraines ayinamandla njengezinye izinto (oko kukuthi ukulahla ukutya), u-Seng uthi idatha yophando ibonise ukuba abaninzi abanesifo se-migraine babika ukuba baziva bephelelwe ngamanzi ekuqaleni kokuhlaselwa kwe-migraine.

Ke qiniseka ukuba usela amanzi ngokuqhubekayo imini yonke ukugcina inqanaba le-hydration enempilo. Emva kohlaselo lwe-migraine, fikelela kwibhotile yakho yamanzi ukuze uzive ugcwele emva kokulwa nesisu esibuhlungu kunye nentloko ebethayo. USeng ucebisa ukuba izigulana zakhe zisele ibhotile yonke yamanzi xa zithatha naliphi na iyeza le-migraine, njengoko libulala iintaka ezimbini ngelitye elinye. (Idibeneyo: Yintoni eyenzekileyo xa ndisela amanzi kabini amanzi amaninzi njengoko ndiqhele ukwenza iveki)

6. Thatha uhambo.

Xa uphakathi kwentloko yoxinzelelo okanye uhlaselo lwe-migraine, akukho ndlela unokusebenza ngayo nokuba uyafuna. Ngapha koko, kwanomsebenzi omncinci womzimba njengokuhamba ngezitebhisi unokwenza iintlungu zentloko zibe mandundu, utshilo uSeng. Kodwa xa sele ugqithe kokubi kakhulu, kwaye iintlungu zentloko, isicaphucaphu, kunye nazo naziphi na ezinye iimpawu ezityhafisayo ziye zadamba, qhubeka uye uthathe uhambo olungaqhelekanga ujikeleze ibhloko.

Umsebenzi owenziwa rhoqo kunye nohambelanayo we-aerobic ubonakalisiwe ukunciphisa ukubanda kwemigraines kunye neentloko zentloko, utshilo uSara Crystal, MD, ugqirha we-neurologist, ingcali yentloko, kunye nomcebisi kwezonyango kwi-Cove, inkonzo ebonelela nge-FDA evunyiweyo yintloko kunye nonyango lwe-migraine. Kwaye ngelixa i-jury isazi ukuba loluphi uhlobo lokuzilolonga okanye ukuqina kokona kulungileyo, imalunga nokwakha umsebenzi oqhelekileyo we-aerobic kwindlela yakho yokuphila eyona nto ibalulekileyo xa kuziwa kuthintelo lwe-migraine, utshilo.Kwaye, siyazi ukuba ukuba kwindalo kunciphisa iihomoni zakho zoxinzelelo, ngoko ke, ubuncinci, uya kuziva ungcono emva kokufumana umoya omtsha.

7. Sebenzisa iioyile ezifanelekileyo.

"Iioyile eziyimfuneko nazo zinokuba yindlela eluncedo yokufumana isiqabu, njengoko zinokuthintela ukuhanjiswa kweentlungu, zinciphise iintsinga zentlungu, kwaye zinciphise ukudumba," wongeza uGqr. Crystal. I-Peppermint kunye ne-lavender zibonakala ngathi zezona oyile zibalulekileyo zokuthomalalisa intloko ebuhlungu, kwaye la mavumba mabini anokudityaniswa kunye. Qaphela, nangona kunjalo, ukuba kukho ezinye izikhokelo ezicetyiswayo zokusebenzisa iioyile ezifanelekileyo kwimigraines okanye ukunyanga nantoni na eyenye, ke qiniseka ukudibana nogqirha wakho ngaphambi kokuba ubongeze kwinkqubo yakho. (Ngakumbi: Izibonelelo zokusebenzisa iioyile ezifanelekileyo, ngokutsho koPhando lwaMva nje)

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