12 Zithandizo Zam'mutu Zachilengedwe Zomwe Zimagwiradi Ntchito

Zamkati

• Gonana
• Tsanulira Phata Lako
• Menyani Gym
• Sinkhasinkhani
• Yang'anirani Nyengo
• Tweet Za Iwo
• Ngakhale Out Stress Levels
• Yesani Oxygen Therapy
• Gwiritsani Ntchito Kuwononga Maganizo
• Muzichiza Matupi
• Pitirizani Kulemera Kwambiri
• Yesani Herbal Remedy
• Onaninso za

Kupumula kwa mutu ndi chimodzi mwazifukwa zazikulu zisanu zomwe anthu amafunira thandizo kwa madokotala awo-kwenikweni, 25 peresenti yonse ya omwe akufunafuna chithandizo adanena kuti mutu wawo umafooketsa kwambiri ndipo umakhudza kwambiri moyo wawo, malinga ndi kafukufuku watsopano wofalitsidwa. mu Zolemba pa Mankhwala Amkati. Koma palibe mapiritsi ozizwitsa oti awachiritse; Choyipa kwambiri, pali mitundu yambiri yosiyanasiyana (sanga, kukangana, mutu waching'alang'ala - kungotchulapo ochepa) ndipo zimayambitsa zomwe sizingachitike. ndidzatero khalani mankhwala aponseponse.

Mwamwayi, pali njira zotsimikizika zopezera mpumulo weniweni. Ndipo pomwe chibadwa chanu chikhoza kukhala kupita molunjika ku ofesi ya dokotala kuti mukalandire mapiritsi opweteka kwambiri, gwirani mphindikati: "Ndikuganiza kuti pali lingaliro lachidziwitso kuti zambiri zili bwino, ndipo woyeserera, mayeso okwera mtengo ali bwino ndipo akufanana ndi chisamaliro chabwinoko, "adatero John Mafi, MD, wolemba wamkulu wa meta-study. Gulu la Mafi lidapeza kuti anthu omwe amayesa zinthu monga kuchita masewera olimbitsa thupi, chakudya chopatsa thanzi, komanso kusinkhasinkha nthawi zambiri amawona zotsatira zake popanda zoyipa zilizonse. Chifukwa chake musanapemphe mayeso ambiri kapena mankhwala, yesani chimodzi mwazosintha 12 zotsatiridwa ndi kafukufuku kuti muchepetse ululu. (Werengani mpaka 8 Zithandizo Zachilengedwe za Coughs, Mutu, ndi Zambiri.)

Gonana

Zithunzi za Corbis

Kufufuza "Osati usikuuno, wokondedwa, ndili ndi mutu" ndizowona - koma kunyalanyaza ululu ndikukumana ndi chisangalalo kumathandizadi, atero kafukufuku waku Germany. Kafukufuku wa 2013 wa anthu opitilira 1,000 omwe ali ndi mutu adapeza kuti pafupifupi magawo awiri mwa atatu mwa anthu atatu aliwonse omwe amadwala mutu waching'alang'ala komanso theka la anthu omwe ali ndi mutu wa masango amapumula pang'ono kapena pang'ono atagonana. (Ndi chimodzi mwazifukwa 5 Zodabwitsa Zoti Mugonane Kwambiri Usikuuno.) Chithandizo, malinga ndi ma doc, ndi ma endorphin omwe amatulutsidwa nthawi yamankhwala-amaposa ululu.

Tsanulira Phata Lako

Zithunzi za Corbis

Mpweya wabwino watsopanowo ukhoza kubwera ndikumenya mutu. Malinga ndi kafukufuku yemwe adachitika ku 2013 kuchokera ku Tel Aviv, magawo awiri mwa atatu mwa anthu omwe amadwala mutu omwe amatafuna chingamu tsiku lililonse kenako amafunsidwa kuti asiye saw wathunthu kutha kwa ululu wawo. Chochititsa chidwi kwambiri, pamene adayambanso kutafuna, onse adanena kuti mutuwo unabwerera. Kutafuna konseku kukuika kupanikizika pa nsagwada, malinga ndi a Nathan Watemberg, MD, wolemba wamkulu wa kafukufukuyu. "Dokotala aliyense amadziwa kuti kugwiritsa ntchito TMJ mopitirira muyeso kumayambitsa mutu," adatero mu kafukufukuyu, wofalitsidwa mu Matenda Neurology. "Ndikukhulupirira kuti izi ndizomwe zimachitika pomwe [anthu] amatafuna chingamu mopitirira muyeso."

Menyani Gym

Zithunzi za Corbis

Kuchita masewera olimbitsa thupi kungakhale mankhwala abwino kwambiri opweteketsa mutu (mtundu wofala kwambiri wopumira), malinga ndi kafukufuku wochokera ku Sweden. Azimayi omwe adanena kuti mutu wa mutu umakhala wovuta kwambiri amaphunzitsidwa pulogalamu yolimbitsa thupi, njira zotsitsimula, kapena kungouzidwa momwe angathetsere nkhawa pamoyo wawo. Pambuyo pa masabata a 12, ochita masewerawa adawona kuchepa kwakukulu kwa zowawa zawo, ndipo zabwinoko, adanenanso zakukhutira ndi moyo wonse. Ofufuzawo amaganiza kuti ndi kuphatikiza kwa mpumulo wa kupsinjika ndi ma endorphin omva bwino. Ndipo simuyenera kuchita masewera olimbitsa thupi - kafukufukuyu adapeza kuti kuyenda kapena kunyamula zolemera kawiri kapena katatu pamlungu kunali kokwanira kuthana ndi ululu.

Sinkhasinkhani

Zithunzi za Corbis

Maganizo osangalala amaganiza atha kugwira ntchito pambuyo pake: Kafukufuku watsopano wofalitsidwa munyuzipepalayi Mutu anapeza kuti pamene anthu amagwiritsa ntchito mtundu wa kusinkhasinkha kwabwino kotchedwa Mindfulness Based Stress Reduction (MBSR), adakumana ndi zophwanya mutu zochepa pamwezi. Kuphatikiza apo, odwala a MBSR adanenanso za mutu womwe umakhala wamfupi nthawi yayitali komanso kulemala pang'ono, kuchuluka kwa malingaliro, komanso kukhala ndi mphamvu pothana ndi ululu, kutanthauza kuti odwala amamva bwino kwambiri pakuwongolera matenda awo ndikudalira kuti atha kuthana nawo. mutu wokha. (Mupezanso Ubwino 17 Wamphamvu Wakusinkhasinkha.)

Yang'anirani Nyengo

Zithunzi za Corbis

Mvula yam'masika imatha kubweretsa maluwa a Meyi, koma amakhalanso ndi zoyipa zina. Malinga ndi kafukufuku wa Montefiore Headache Center ku New York City, anthu omwe ali ndi mutu wanthawi zonse amawona kukwera pakusintha kwanyengo. Zifukwa zakulumikizana sizikudziwika, koma asayansi akuganiza kuti chifuwa, kusinthasintha kwa kutentha, komanso kusintha kwa kuchuluka kwa dzuwa kumatha kutenga gawo. M'malo motemberera kalendala, gwiritsani ntchito izi kuti mukonzekeretu nyengo zam'nyengo, analemba Brian Gosberg, MD ndikutsogolera wofufuza, papepalalo. Chitani zomwe mungachite kuti muchepetse zovuta zina zam'mutu pochepetsa kupsinjika ndi kumwa mowa komanso kugona mokwanira komanso kuchita masewera olimbitsa thupi.

Tweet Za Iwo

Zithunzi za Corbis

Kufotokozera za migraine yanu sikungapangitse kuti ichoke, koma chithandizo chomwe mumapeza pogawana zowawa zanu pa intaneti chikuthandizani kuthana nacho, malinga ndi kafukufuku watsopano waku University of Michigan. Anthu omwe adagwiritsa ntchito "tweetment" iyi adamva kuti alibe okha pakumva zowawa zawo komanso kumveka bwino, chida chofunikira kwambiri polimbana ndi ululu wosaneneka. Ngati Twitter siyopanikizana kwanu, kufikira ena mwanjira iliyonse-kaya ndi kudzera pa Facebook, ma board board, Instagram, kapena kungotenga foni-zitha kukupatsaninso mpumulo womwewo.

Ngakhale Out Stress Levels

Zithunzi za Corbis

Kuchepetsa nkhawa nthawi zambiri kumakhala chimodzi mwazinthu zoyambirira zomwe madokotala amalangiza. Koma vuto lenileni mwina silikhala kuchuluka kwa zovuta pamoyo wanu, koma makamaka momwe chisokonezocho chiliri choyenera, malinga ndi kafukufuku wa 2014 wofalitsidwa munyuzipepalayi. Neurology. Ofufuzawo adapeza kuti anthu anali ndi mwayi wopwetekedwa mutu kawiri m'maola asanu ndi limodziwo pambuyo chochitika chapanikizika chidatha kuposa nthawiyo. " Dawn Buse, Ph.D., pulofesa wothandizana ndi matenda a minyewa, m'mawu atolankhani.

Yesani Oxygen Therapy

Zithunzi za Corbis

Kupuma ndiimodzi mwazinthu zofunikira mthupi zomwe mwina simumaganizirako, koma muyenera kusamala mpweya wanu-makamaka pamutu. Kufufuza kwa meta kunapeza kuti pafupifupi 80% ya anthu amafotokoza kupumula kumutu chifukwa chongopuma mpweya wambiri, poyerekeza ndi 20% yokha pagulu la placebo. Ngakhale ochita kafukufuku sanadziwebe chifukwa chake izi zimathandiza, zotsatira zake zinali zofunika kwambiri kotero kuti amalangiza kwa aliyense-makamaka popeza palibe zotsatirapo. Kuchulukitsa mpweya wanu wa okosijeni kungakhale kophweka monga kuchita njira zopumira kupuma, kuchita masewera olimbitsa thupi kuti muwonjezere kutuluka kwa mpweya ndi kuyendayenda, kapena ngakhale kugunda O2 bar (kapena ofesi ya dokotala) kuti mupume mpweya wopangidwa ndi kuchuluka kwa oxgyen. (Yesani imodzi mwanjira zitatu izi zopumira pothana ndi nkhawa, kupsinjika, komanso mphamvu zochepa.)

Gwiritsani Ntchito Kuwononga Maganizo

Zithunzi za Corbis

Cognitive Behaeveal Therapy (CBT), mtundu wamankhwala am'maganizo omwe amayang'ana kwambiri kuthana ndi mavuto ndikusintha machitidwe, akhala akudziwika kale kuti amathandizira pamavuto amisala ndi zina zopweteka m'maganizo, koma kafukufuku watsopano akuwonetsa kuti zimathandizanso kupweteka kwakuthupi. Ofufuza ku Ohio adapeza kuti pafupifupi 90% ya odwala ophunzitsidwa mu CBT adakumana ndi 50% pamutu pamutu mwezi uliwonse. Zotsatira zochititsa chidwizi zinapangitsa olembawo kunena kuti CBT iyenera kuperekedwa ngati chithandizo choyambirira cha mutu wanthawi zonse m'malo mowonjezera mankhwala, monga momwe amawonera panopa. Kuti mudziwe momwe mungagwiritsire ntchito CBT kuti muchepetse kupweteka kwa mutu, funsani katswiri wodziwa bwino za CBT kapena onani mwachidule izi zomwe zidapangidwa ndi wofufuza mutu Natasha Dean, Ph.D.

Muzichiza Matupi

Zithunzi za Corbis

Matendawa ndi ululu m'khosi ndipo mutu, monga migraines ambiri amayamba chifukwa cha ziwengo, akuti ofufuza ochokera ku yunivesite ya Cincinnati. M'malo moyesera kupirira zovuta zachilengedwe, ma doc akuti ndikofunikira kuwachiza. M'malo mwake, odwala migraine atapatsidwa ziwopsezo, adakumana ndi 52% yocheperako mutu. Ndipo ngakhale zowawa zina zitha kukhala zokhudzana ndi kusintha kwa nyengo, kulumikizana kwa mutu kumapezeka m'mitundu yonse ya ziwengo, kuphatikiza chiweto, fumbi, nkhungu, ndi zakudya, zomwe zimapangitsa kukhala kofunikira kukhala pamwamba pazizindikiro zanu chaka chonse. (Mwa mzimu wodumpha mapiritsi, yesani imodzi mwazothandizira 5 Zosavuta Pakhomo Panyumba.)

Pitirizani Kulemera Kwambiri

Zithunzi za Corbis

Tsopano mutha kuwonjezera mutu pamndandanda wazinthu zomwe kunenepa kumalumikizidwa. Malinga ndi kafukufuku wa 2013 wofalitsidwa mu Neurology, munthu wonenepa kwambiri amatha kukhala ndi mutu waching'alang'ala, mutu wopweteka, komanso mutu wapakatikati. Ngakhale kuti ochita kafukufuku anali osamala kuti azindikire chifukwa chake kugwirizana sikudziwika, chiphunzitso chimodzi ndi chakuti mutu umayamba chifukwa cha mapuloteni otupa omwe amapangidwa ndi mafuta owonjezera. Ulalo uwu udalidi makamaka kwa anthu ochepera zaka 50. "Monga kunenepa kwambiri ndi chinthu choopsa chomwe chingasinthidwe, ndipo popeza mankhwala ena a migraine angapangitse kunenepa kapena kutaya thupi, izi ndizofunikira kwambiri kwa anthu omwe ali ndi migraines ndi madokotala awo," anatero wolemba wamkulu B. Lee Peterlin, m'mabuku a nyuzipepala. cholengeza munkhani.

Yesani Herbal Remedy

Zithunzi za Corbis

Sayansi tsopano ikugwirizana ndi zomwe agogo athu aakazi ankadziwa: kuti mankhwala azitsamba ambiri amagwira ntchito komanso-nthawizina bwino kuposa mankhwala omwe amalembedwa masiku ano. Feverfew, peppermint mafuta, ginger, magnesium, riboflavin, nsomba ndi maolivi, ndi bulugamu zonse zawonetsa zotsatira zabwino mu kafukufukuyu. Chithandizo chimodzi chachilengedwe chomwe muyenera kusamala, komabe, ndi caffeine. Phunziro mu Zolemba Za Kumva Mutu adayang'ana anthu opitilira 50,000 ndipo adapeza kuti ngakhale pang'ono tiyi kapena khofi (pafupifupi kapu imodzi ya khofi) imapatsa mpumulo pang'ono, kumwa kwambiri khofi ndi chimodzi mwazomwe zimayambitsa kupweteka kwa mutu, ndipo ngakhale kugwiritsa ntchito kwapakatikati kumatha kuyambitsa "kubwereranso" kupweteka pambuyo pa caffeine kutha. (Wotopa? Yesani Kusunthira 5 Kwa Mphamvu Zapompo.)

Onaninso za