Zithandizo Zothana ndi Kupweteka Kwa Mutu Mwachilengedwe

Zamkati

• 1. Imwani Madzi
• 2. Tengani Magnesium
• 3. Malire Mowa
• 4. Muzigona mokwanira
• 5. Pewani Zakudya Zapamwamba mu Histamine
• 6. Gwiritsani Ntchito Mafuta Ofunika
• 7. Yesani B-Complex Vitamini
• 8. Kuthetsa ululu ndi Cold Compress
• 9. Ganizirani Zotenga Coenzyme Q10
• 10. Yesani Kuthetsa Zakudya
• 11. Imwani Tiyi wa Kafeini kapena Khofi
• 12. Yesani kutema mphini
• 13. Pumulani ndi Yoga
• 3 Yoga Ikhoza Kuchepetsa Migraines
• 14. Pewani Fungo Lamphamvu
• 15. Yesani Mankhwala Azitsamba
• 16. Pewani Nitrate ndi Nitrites
• 17. Sipani Tiyi Wina Wa Ginger
• 18. Pezani Zochita Zolimbitsa Thupi
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mutu ndizofala zomwe anthu ambiri amachita nazo tsiku ndi tsiku.

Kuyambira pa zosakhazikika mpaka zovuta kupirira, zitha kusokoneza moyo wanu watsiku ndi tsiku.

Pali mitundu ingapo ya mutu womwe ulipo, ndimutu wopweteka womwe umafala kwambiri. Mutu wamagulu umakhala wowawa ndipo umachitika m'magulu kapena "masango," pomwe mutu waching'alang'ala umakhala wankhanza kwambiri.

Ngakhale mankhwala ambiri amalimbikitsidwa kuti athetse vuto lakumutu, njira zingapo zothandiza, zachilengedwe ziliponso.

Nawa mankhwala azithandizo 18 ogwira kunyumba kuti athetseretu mutu.

1. Imwani Madzi

Kutaya madzi kokwanira kumatha kukupangitsani kukhala ndi mutu.

M'malo mwake, kafukufuku wasonyeza kuti kuchepa kwa madzi m'thupi ndi komwe kumayambitsa mavuto am'mutu komanso migraine (1).

Mwamwayi, madzi akumwa awonetsedwa kuti athetse vuto lakumutu mwa anthu ambiri osowa madzi mkati mwa mphindi 30 mpaka maola atatu ().

Kuphatikiza apo, kukhala wopanda madzi m'thupi kumatha kusokoneza chidwi chanu komanso kupsa mtima, ndikupangitsa zizindikiritso zanu kuwoneka zoyipa kwambiri.

Pofuna kupewa kupweteka kwa madzi m'thupi, yang'anani kumwa madzi okwanira tsiku lonse ndikudya zakudya zamadzi.

2. Tengani Magnesium

Magnesium ndi mchere wofunikira wofunikira pazinthu zambiri mthupi, kuphatikiza kuwongolera shuga m'magazi komanso kufalitsa kwamitsempha ().

Chosangalatsa ndichakuti, magnesium yawonetsedwanso ngati njira yotetezeka, yothandiza pamutu.

Umboni ukusonyeza kuti vuto la magnesium limafala kwambiri mwa anthu omwe amadwala mutu waching'alang'ala pafupipafupi, poyerekeza ndi omwe satero (4).

Kafukufuku wasonyeza kuti chithandizo cha 600 mg ya magnesium citrate yamlomo patsiku chidathandizira kuchepetsa pafupipafupi komanso kuuma kwa mutu waching'alang'ala (, 5).

Komabe, kumwa mankhwala a magnesium kumatha kuyambitsa zovuta zam'mimba monga kutsekula m'mimba mwa anthu ena, chifukwa chake ndibwino kuyamba ndi kocheperako pochiza matenda am'mutu.

Mutha kupeza zowonjezera zamagetsi pa intaneti.

3. Malire Mowa

Ngakhale kumwa mowa sikungayambitse mutu kwa anthu ambiri, kafukufuku wasonyeza kuti mowa umatha kuyambitsa migraines pafupifupi gawo limodzi mwa atatu mwa iwo omwe amadwala mutu pafupipafupi ().

Mowa adawonetsedwanso kuti umayambitsa kusamvana komanso kupweteka kwa mutu mwa anthu ambiri (,).

Ndi vasodilator, kutanthauza kuti imakulitsa mitsempha yamagazi ndikulola magazi kuyenda momasuka.

Vasodilation imatha kupweteketsa anthu ena. M'malo mwake, kupweteka kwa mutu ndizofala kwa ma vasodilator monga mankhwala a magazi ().

Kuphatikiza apo, mowa umachita ngati okodzetsa, ndikupangitsa thupi kutaya madzimadzi ndi ma electrolyte kudzera pokodza pafupipafupi. Kutayika kwamadzimadzi kumeneku kumatha kubweretsa kuchepa kwa madzi m'thupi, komwe kumatha kupangitsa kapena kupweteka mutu ().

4. Muzigona mokwanira

Kusagona mokwanira kumatha kuwononga thanzi lanu m'njira zambiri, ndipo kumatha kupwetekanso anthu ena.

Mwachitsanzo, kafukufuku wina anayerekezera pafupipafupi kupweteka kwa mutu komanso kulimba kwa iwo omwe amagona maola ochepera asanu ndi limodzi usiku ndi omwe amagona motalikirapo. Zinapeza kuti omwe sagona tulo tambiri anali ndimutu wambiri komanso wopweteka kwambiri ().

Komabe, kugona mokwanira kwawonetsedwanso kuti kumayambitsa mutu, ndikupangitsa kuti mpumulo wokwanira ukhale wofunikira kwa iwo omwe akufuna kupewa mutu wachilengedwe (12).

Kuti mupindule kwambiri, yesetsani "malo okoma" a maola asanu ndi awiri mpaka asanu ndi anayi akugona usiku uliwonse ().

5. Pewani Zakudya Zapamwamba mu Histamine

Histamine ndi mankhwala omwe amapezeka mwachilengedwe mthupi lomwe limagwira ntchito yoteteza thupi, kugaya chakudya komanso machitidwe amanjenje ().

Amapezekanso muzakudya zina monga tchizi zakalekale, chakudya chotupitsa, mowa, vinyo, nsomba zosuta komanso nyama zochiritsidwa.

Kafukufuku akuwonetsa kuti kugwiritsa ntchito histamine kumatha kuyambitsa migraines mwa iwo omwe amaimvera.

Anthu ena sangathe kutulutsa bwino histamine chifukwa ali ndi vuto la michere yomwe imapangitsa kuti iwonongeke ().

Kudula zakudya zokhala ndi histamine pazakudya zitha kukhala njira yothandiza kwa anthu omwe amadwala mutu pafupipafupi ().

6. Gwiritsani Ntchito Mafuta Ofunika

Mafuta ofunikira ndi zamadzimadzi omwe amakhala ndi zonunkhira zochokera kuzomera zosiyanasiyana.

Amakhala ndi zabwino zambiri zochiritsira ndipo nthawi zambiri amagwiritsidwa ntchito pamutu, ngakhale ena amatha kumeza.

Peppermint ndi lavender mafuta ofunikira ndi othandiza makamaka mukamadwala mutu.

Kupaka mafuta ofunikira a peppermint m'kachisi kwawonetsedwa kuti muchepetse zizindikilo zamavuto am'mutu (17).

Pakadali pano, mafuta a lavender ndi othandiza kwambiri pakuchepetsa kupweteka kwa mutu wa migraine komanso zizindikilo zogwirizana zikagwiritsidwa ntchito pakamwa ndipamwamba ().

Gulani mafuta a peppermint ndi mafuta a lavender pa intaneti.

7. Yesani B-Complex Vitamini

Mavitamini a B ndi gulu la micronutrients yosungunuka m'madzi yomwe imagwira ntchito zofunika kwambiri m'thupi. Mwachitsanzo, amathandizira kaphatikizidwe ka ma neurotransmitter ndikuthandizira kusintha chakudya kukhala mphamvu (19).

Mavitamini ena a B amatha kuteteza pamutu.

Kafukufuku wambiri wasonyeza kuti vitamini B yothandizira riboflavin (B2), folate, B12 ndi pyridoxine (B6) imatha kuchepetsa zizindikilo za mutu (,,).

Mavitamini a B-complex ali ndi mavitamini asanu ndi atatu a B ndipo ndi njira yotetezeka, yotsika mtengo yochiritsira mwachilengedwe zodwala mutu.

Mavitamini a B amawerengedwa kuti ndi otetezeka kutenga nthawi zonse, chifukwa amasungunuka ndi madzi ndipo zochulukirapo zimatulutsidwa mumkodzo ().

Mutha kupeza mavitamini B pa intaneti.

8. Kuthetsa ululu ndi Cold Compress

Kugwiritsira ntchito compress ozizira kungathandize kuchepetsa zizindikiro za mutu wanu.

Kugwiritsa ntchito kuziziritsa kozizira kapena kozizira m'khosi kapena kumutu kumachepetsa kutupa, kumachepetsa kutulutsa kwa mitsempha ndikuchepetsa mitsempha yamagazi, zonse zomwe zimathandiza kuchepetsa kupweteka kwa mutu ().

Pakafukufuku wina mwa amayi a 28, kupaka phukusi lozizira pamutu kumachepetsa kwambiri kupweteka kwa mutu ().

Kuti mupange compress yozizira, lembani chikwama chopanda madzi ndi ayezi ndikukulunga thaulo lofewa. Ikani compress kumbuyo kwa khosi, mutu kapena akachisi kuti mupumule mutu.

9. Ganizirani Zotenga Coenzyme Q10

Coenzyme Q10 (CoQ10) ndi chinthu chopangidwa mwachilengedwe ndi thupi chomwe chimathandiza kusandutsa chakudya kukhala mphamvu ndikugwira ntchito ngati antioxidant yamphamvu (26).

Kafukufuku wasonyeza kuti kumwa ma CoQ10 othandizira kungakhale njira yothandiza komanso yachilengedwe yochizira mutu.

Mwachitsanzo, kafukufuku wina mwa anthu a 80 adawonetsa kuti kumwa 100 mg wa CoQ10 zowonjezera patsiku kumachepetsa kuchepa kwa migraine, kuuma komanso kutalika ().

Kafukufuku wina kuphatikiza anthu a 42 omwe amakumana ndi migraines pafupipafupi adapeza kuti mitundu itatu ya 100-mg ya CoQ10 tsiku lonse idathandizira kuchepa kwa migraine komanso zizindikiritso zokhudzana ndi migraine ngati nseru ().

Zowonjezera za CoQ10 zimapezeka pa intaneti.

10. Yesani Kuthetsa Zakudya

Kafukufuku akuwonetsa kuti kusalolera chakudya kumatha kuyambitsa mutu mwa anthu ena.

Kuti mudziwe ngati chakudya china chimayambitsa mutu, yesetsani kudya komwe kumachotsa zakudya zomwe zimakhudzana kwambiri ndi mutu wanu.

Tchizi, okalamba, chokoleti, zipatso za zipatso ndi khofi ndi zina mwazomwe zimayambitsa kudya kwa anthu omwe ali ndi migraines ().

Phunziro limodzi laling'ono, kudya kwamasabata khumi ndi awiri kuchotsera kuchuluka kwa mutu waching'alang'ala womwe anthu adakumana nawo. Izi zidayamba pakadutsa milungu inayi ().

Werengani zambiri pano za momwe mungatsatire zakudya zopewera moyenera.

11. Imwani Tiyi wa Kafeini kapena Khofi

Kutumiza zakumwa zomwe zili ndi caffeine, monga tiyi kapena khofi, kumatha kukupatsani mpumulo mukamadwala mutu.

Caffeine imapangitsa kuti munthu azisangalala, amachulukitsa chidwi chake komanso amachepetsa mitsempha yamagazi, zonse zomwe zimatha kukhala ndi zotsatirapo zabwino pamizere ya mutu ().

Zimathandizanso kukulitsa mphamvu ya mankhwala omwe amagwiritsidwa ntchito pochiza mutu, monga ibuprofen ndi acetaminophen ().

Komabe, kusiya kwa caffeine kwawonetsedwanso kuti kumayambitsa mutu ngati munthu amamwa khofiine wambiri ndipo mwadzidzidzi amasiya.

Chifukwa chake, anthu omwe amadwala mutu pafupipafupi ayenera kukumbukira momwe amadya khofi (33).

12. Yesani kutema mphini

Kutema mphini ndi njira yamankhwala achikhalidwe achi China omwe amaphatikiza kuyika singano zochepa pakhungu kuti zikometse thupi ().

Mchitidwewu wagwirizanitsidwa ndi kuchepa kwa zizindikilo za mutu m'maphunziro ambiri.

Kuwunikanso maphunziro 22 kuphatikiza anthu opitilira 4,400 adapeza kuti kutema mphini kunali kothandiza monga mankhwala wamba a migraine ().

Kafukufuku wina adapeza kuti kutema mphini kunali kothandiza komanso kotetezeka kuposa topiramate, mankhwala opha tizilombo omwe amagwiritsidwa ntchito pochiza mutu waching'alang'ala ().

Ngati mukufuna njira yachilengedwe yochizira mutu wopweteka, kutema mphini kungakhale kopindulitsa.

13. Pumulani ndi Yoga

Kuyeserera yoga ndi njira yabwino kwambiri yochepetsera kupsinjika, kukulitsa kusinthasintha, kuchepetsa kupweteka komanso kukonza moyo wanu wonse ().

Kutenga yoga kumathandizanso kuti muchepetse mphamvu komanso kupweteka kwamutu kwanu.

Kafukufuku wina adafufuza momwe zotsatira za yoga zimathandizira anthu 60 omwe ali ndi mutu waching'alang'ala. Kuchulukitsa kwa mutu komanso kulimba kumachepetsa kwambiri mwa omwe amalandila chithandizo cha yoga ndi chisamaliro chachilendo, poyerekeza ndi omwe amalandila chithandizo chamankhwala chokha ().

Kafukufuku wina adapeza kuti anthu omwe amachita yoga kwa miyezi itatu adachepetsa kwambiri kupweteka kwa mutu, kulimba komanso zizindikilo zogwirizana, poyerekeza ndi omwe samachita yoga ().

3 Yoga Ikhoza Kuchepetsa Migraines

14. Pewani Fungo Lamphamvu

Fungo lamphamvu ngati la mafuta onunkhiritsa komanso zinthu zotsukira zimatha kupangitsa anthu ena kudwala mutu.

Kafukufuku yemwe adakhudza anthu 400 omwe adakumana ndi migraine kapena mutu wopweteka adapeza kuti fungo lamphamvu, makamaka zonunkhira, limayambitsa mutu ().

Kuchepetsa mphamvu ya fungo kumatchedwa osmophobia ndipo imafala kwa iwo omwe ali ndi migraines ().

Ngati mukuganiza kuti mutha kumva fungo, kupewa mafuta onunkhira, utsi wa ndudu komanso zakudya zonunkhira bwino zitha kuchepetsa mwayi wanu wopeza migraine ().

15. Yesani Mankhwala Azitsamba

Zitsamba zina kuphatikizapo feverfew ndi butterbur zitha kuchepetsa zizindikilo za mutu.

Feverfew ndi chomera chomwe chimakhala ndi zotsutsana ndi zotupa.

Kafukufuku wina akuwonetsa kuti kumwa feverfew kumawonjezera mu 50-150 mg patsiku kumachepetsa kuchepa kwa mutu. Komabe, maphunziro ena alephera kupeza phindu ().

Muzu wa Butterbur umachokera ku shrub yosatha ku Germany ndipo, monga feverfew, imakhala ndi zotsutsana ndi zotupa.

Kafukufuku wochuluka wasonyeza kuti kutenga butterbur kuchotsa muyezo wa 50-150 mg kumachepetsa zizindikiro za mutu kwa akulu ndi ana ().

Feverfew amadziwika kuti ndi otetezeka ngati atamwa ndalama zambiri. Komabe, butterbur iyenera kusamalidwa mosamala, chifukwa mitundu yopanda zotsimikizika imatha kuwononga chiwindi, ndipo zovuta zakugwiritsa ntchito nthawi yayitali sizikudziwika (, 46).

Feverfew amapezeka pa intaneti.

16. Pewani Nitrate ndi Nitrites

Ma nitrate ndi ma nitrite ndi zakudya zotetezera chakudya zomwe zimawonjezeredwa kuzinthu monga agalu otentha, soseji ndi nyama yankhumba kuti zizikhala zatsopano popewa kukula kwa bakiteriya.

Zakudya zomwe zili nawo zawonetsedwa kuti zimayambitsa mutu mwa anthu ena.

Nitrites imatha kupweteketsa mutu ndikupangitsa kufalikira kwa mitsempha yamagazi ().

Kuti muchepetse kuchepa kwanu ndi ma nitrites, muchepetse kuchuluka kwa nyama zomwe mwadya mu zakudya zanu ndikusankha zinthu zopanda nitrate ngati zingatheke.

17. Sipani Tiyi Wina Wa Ginger

Muzu wa ginger uli ndi zinthu zambiri zopindulitsa, kuphatikiza ma antioxidants ndi zinthu zotsutsana ndi zotupa (48).

Kafukufuku wina mwa anthu 100 omwe ali ndi mutu waching'alang'ala wambiri adapeza kuti 250 mg ya ufa wa ginger inali yothandiza ngati mankhwala am'mutu a sumatriptan pochepetsa kupweteka kwa migraine ().

Komanso, ginger amathandiza kuchepetsa kunyoza ndi kusanza, zizindikiro zofala zomwe zimakhudzana ndi kupweteka kwa mutu ().

Mutha kumwa ufa wa ginger ngati kapisozi kapena kupanga tiyi wamphamvu wokhala ndi mizu yatsopano ya ginger.

18. Pezani Zochita Zolimbitsa Thupi

Njira imodzi yosavuta yochepetsera kupweteka kwa mutu ndikulimba ndikuchita masewera olimbitsa thupi.

Mwachitsanzo, kafukufuku wina mwa anthu 91 adapeza mphindi 40 zapanjinga zamkati katatu pasabata zinali zothandiza kuposa njira zopumulira zochepetsera kupweteka kwa mutu ().

Kafukufuku wina wamkulu kuphatikiza anthu opitilira 92,000 adawonetsa kuti zochitika zochepa zolimbitsa thupi zimalumikizidwa ndikuwopsa kwa mutu ().

Pali njira zambiri zokulitsira ntchito yanu, koma njira imodzi yosavuta ndikuwonjezera kuchuluka kwa masitepe omwe mumatenga tsiku lonse.

Mfundo Yofunika Kwambiri

Anthu ambiri amakhudzidwa kwambiri ndimutu womwe umapweteka pafupipafupi, zomwe zimapangitsa kuti zikhale zofunikira kupeza chithandizo chachilengedwe komanso chothandiza.

Yoga, zowonjezera mavitamini, mafuta ofunikira komanso kusintha kwa zakudya zonse ndi njira zachilengedwe, zotetezeka komanso zothandiza zochepetsera kupweteka kwa mutu.

Ngakhale njira zachikhalidwe monga mankhwala nthawi zambiri zimakhala zofunikira, pali njira zambiri zachilengedwe komanso zothandiza zotetezera ndikuchiritsa mutu ngati mukufuna njira yowonjezereka.

Werengani nkhaniyi m'Chisipanishi.