Unyango olungaqhelekanga lweMigraine yaseNtwasahlobo

Umxholo

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Intwasahlobo izisa imozulu eshushu, iintyatyambo eziqhakazayo, kunye-nabo bathwaxwa yimigraines kunye nolwahlulo lwamaxesha onyaka-kwihlabathi elibuhlungu.

Imozulu enesiphithiphithi sexesha kunye neentsuku zemvula zinciphisa uxinzelelo lwebarometric emoyeni, olutshintsha uxinzelelo kwizono zakho, yenze imithambo yegazi ivuleke kwaye ibangele intlokoma. Ingaphezulu kwesiqingatha sazo zonke izigulana ze-migraine ezibandezeleka kwimigraines enxulumene nemozulu, ngokophando oluvela kwiziko laseNew England leNtloko. Ngokufana nendlela abanye abantu abanokuqikelela ngayo uqhwithela ngama-aches kumalungu abo, abanesifo se-migraine banokubona ukwehla koxinzelelo lwe-barometric yintlungu yengqondo.

Kodwa imozulu ayikuphela kwesizathu sokuba kubekho ukunyuka kwemigraines entwasahlobo, utsho uVincent Martin, MD, unjingalwazi weyeza zonyango kunye nosekela-mongameli weNational Headache Foundation. Ukwaliwa nako kukwabekek’ ityala. Uphononongo luka-2013 olwenziwa nguMartin lugqibe ukuba abo banesifo somzimba kunye ne-hay fever babengamaphesenti angama-33 amathuba okuba babe nemigraines rhoqo kunabo bangenayo iimeko. Xa umungu uzalisa umoya, abantu abanengxaki yokungezwani komzimba nomzimba bafumana imiqolo yesono, enokubangela ukuba abe ne-migraine. Kwaye uvakalelo olufanayo lwenkqubo ye-nervous olwenza abanye abantu babe sesichengeni ngakumbi kwi-migraines lunokubangela uvakalelo olukhulu kwi-allergies-kunye ngokuchaseneyo.

Ngelixa ungakwazi ukulawula imozulu, ungalunciphisa usizi lwe-migraines yasentwasahlobo ngaphandle kokusebenzisa amayeza ukuba uzama ezi ndlela zansuku zonke.

Hlala kwishedyuli yokulala. Namathela kwixesha lokulala lemihla ngemihla kunye nexesha lokuvuka, nangeempelaveki. Ukulala ngaphantsi kweeyure ezintandathu kunokumisa i-migraines, utshilo uMartin. Isifundo seYunivesithi yaseMissouri State safumanisa ukuba ukungalali ngokwaneleyo kubangele utshintsho kwiiprotein zokucinezela iintlungu ezilawula impendulo yeemvakalelo ekucingelwa ukuba zidlala indima ebalulekileyo kwimigraines. Kodwa ukulala kakhulu akulunganga nokuba inkqubo yemithambo-luvo isabela kutshintsho kwindlela yokulala ngokudumba, okunokubangela intloko ebuhlungu. Jonga iiyure ezisixhenxe ukuya kwezisibhozo zexesha lomqamelo ngobusuku ngabunye.

Sika iikhabho ezilula. Iicarbohydrate ezisulungekileyo ezifana nesonka, ipasta, kunye neswekile, kunye nesitatshi esilula njengeitapile zibangela ukuba iswekile yegazi inyuke, utshilo uMartin, kwaye le spike icaphukisa inkqubo ye-nervous enovelwano, ibangela ukudumba kwimithambo yegazi enokukhokelela kwi-migraine.

Camngca. Uphononongo oluncinci lwe-2008 lufumanise ukuba amavolontiya acamngca imizuzu engama-20 ngosuku inyanga enye anciphisa amaxesha abo entloko. Abantu abaye bashiya kwakhona baphucula ukunyamezela kweentlungu ngeepesenti ezingama-36. Ukuba awuzange uzame ukucamngca ngaphambili, yenza lula ukuziqhelanisa ngokuseta isibali-xesha kwifowuni yakho imizuzu emibini okanye emithathu. Qala ngokuhlala kwindawo etofotofo kwigumbi elimnyama uvale amehlo. Gxila kwimpefumlo enzulu kwaye ungavumeli ingqondo yakho ibhadule. Ukuba unenkathazo yokukhulula iingcamango zakho, zama ukuphinda i-mantra, njengokuthi "phefumula" okanye "uthule." Cwangcisa ukucamngca yonke imihla, kwaye ngokuthe ngcembe bump up ixesha lakho ukuya kwimizuzu emihlanu, emva kwe-10, ekugqibeleni ufike kwimizuzu engama-20 ukuya kwengama-30 ngosuku.

I-snack kwiitsheri ezimuncu. Isiqhamo sine-quercetin, ecothisa imveliso ye-prostaglandin, isithunywa semichiza emzimbeni wakho esikwenza ube novakalelo ngakumbi kwiintlungu. Izifundo zibonise ukuba ii-cherry ezingama-20 okanye ii-ounces ezisibhozo zejusi yecherry engenasweets zinokulwa nentloko ngcono kune-aspirin. [Tweet le ngcebiso!]

Khanyisa izibane eziqaqambileyo. I-National Headache Foundation-sponsored survey yabika ukuba i-80 yepesenti yabantu abane-migraine bafumana ukuva okungaqhelekanga ekukhanyeni. Izibane ezikhanyayo-kwanokukhanya kwelanga-ziyaziwa ngokubangela ukuhlaselwa kwe-migraine okanye zenze zibe mbi ngakumbi intloko ekhoyo ngokubangela ukucaphuka kwinkqubo ye-nervous xa imithambo yegazi entloko ikhula ngokukhawuleza kwaye ivutha. Ngalo lonke ixesha ujikeleze iperi yeglasi yelanga epholarized kwisipaji sakho ukukhusela amehlo akho.

Bamba itshizi kunye nentlanzi yokutshaya. Itshizi ezigugileyo, iintlanzi ezitshayiweyo, kunye notywala ngokwendalo ziqulathe i-tyramine, eyenziwa ngenxa yokonakala kweprotein njengokutya kuvuthwa. I-substance itshisa inkqubo ye-nervous, nto leyo inokuzisa i-migraine. Ngelixa izazinzulu zisazama ukukhomba ngokuthe ngqo indlela i-tyramine ebangela ngayo i-migraines, enye inkcazo kukuba ibangela iiseli zobuchopho ukuba zikhuphe ikhemikhali norepinephrine, ejongene nempendulo yokulwa-okanye-yokubaleka, eyonyusa izinga lentliziyo kwaye ibangela ukukhutshwa kweswekile, combo eqhubayo yenkqubo yeemvakalelo.

Cinga ngezongezo zemagniziyam. Abaguli be-Migraine babonisa amanqanaba asezantsi e-magnesium ngexesha lokuhlaselwa kwe-migraine, ngokophando, becebisa ukuba ukusilela kungangumtyholwa. (Isibonelelo esinconywayo semihla ngemihla se-magnesium sabantu abadala sijikeleze i-310mg ngemini kubafazi.) Isifundo esifanayo sibonise ukuba idosi ephezulu ye-magnesium-engaphezulu kwe-600 mg-yehlise kakhulu imeko ye-migraine, kodwa isongezelelo kufuneka sithathwe yonke imihla iinyanga ezininzi ukuya ibe nempumelelo. Thetha nogqirha wakho kuqala ngaphambi kokuba ukhuphe naziphi na iipilisi.

Landa ixesha lakho lenyanga. Abasetyhini baphindaphindwe kathathu bathambekele kwimigraines kunamadoda, ngokweMigraine Research Foundation. Oku kunokuba ngenxa yokuguquguquka kwehomoni; ukwehla kwe-estrogen kwehlisa iintlungu zomzimba wethu, ezibangela ukudumba kwemithambo-luvo! -kulixesha lemigraine. Yiyo loo nto kunokwenzeka ukuba ufumane ukuhlaselwa ngexesha lokuya esikhathini. I-upside: I-Hormone-induced migraines kulula ukuyilindela kwaye ithintele kune-migraines ebangelwa zezinye izinto ezibangela. Ukufumanisa ukuba nini ngexesha le-ovulation iintloko zakho zivame ukubetha, gcina ijenali yentloko echaza ukuba intlungu iza nini kwaye ihlala ixesha elingakanani.

Yenza ubuhlobo kunye ne-feverfew. Olunye uphononongo lubonise ukuba idosi yemihla ngemihla ye-feverfew ethathwe iinyanga ezine yavelisa nge-24-pesenti yediphu kwinani kunye nobukhali bokuhlaselwa kwemigraine. Thetha kwi-doc yakho ukuze ubone ukuba ngaba idosi eyi-250mg ilungile kuwe. [Tweet le ngcebiso!]

Betha ukuma. Kwisifundo esincinci esishicilelwe kwi Ijenali yentloko, Izigulane ze-migraine ezithathe inxaxheba kwiinyanga ezintathu ze-yoga iintsuku ezintlanu ngeveki kwimizuzu ye-60 yayinokuhlaselwa kwe-migraine encinci xa kuthelekiswa neqela lokulawula elingazange lenze i-yoga. Ngokusebenza kweyoga esebenzayo kunye nomsebenzi wokuphefumla, inkqubo yeparasympathetic (ethi itshiswe ngexesha lokuhlaselwa kwe-migraine) inokubangela imeko yomzimba neyengqondo elungelelanisiweyo, ishiye imigraines. I-Yoga ikwayaziwa ngokunciphisa amanqanaba oxinzelelo kunye nokunyusa amanqanaba e-serotonin, zombini ezinokuthi zithintele i-migraines.

Nciphisa iintloko. Zama ukukhenkceza iitempile zakho nge-compress ebandayo, ipakethe yomkhenkce, okanye ikepusi ebandayo. Izifundo zibonise ukuba ukunciphisa amaqondo obushushu egazi elingena kwindawo etshisiweyo kunokunceda ekuqineni imithambo yegazi kunye nokunciphisa iintlungu. Olunye uphononongo lwezigulana ezingama-28 abantu abane-migraine banxiba iikepusi zejeli ezibandayo imizuzu engama-25 ngexesha lohlaselo oluhlukeneyo lwemigraine. Izigulana zichaze iintlungu ezisezantsi kakhulu xa kuthelekiswa namavolontiya anganxibanga iikepusi.

Lahla igluten. Ukutya i-gluten kunokubangela i-migraines kubantu abanomdla kwiprotheni, ngokutsho kophononongo olupapashwe kuyo I-Neurology, ekubeni iprotheni inokubangela ukuvuvukala.

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