Momwe Mungapewere Migraine Zisanachitike

Zamkati

• 1. Pewani phokoso lalikulu ndi magetsi owala
• 2. Samalani posankha zakudya
• 3. Sungani tsiku lolemba mutu
• 4. Chenjerani ndi kusintha kwa mahomoni
• 5. Tengani zowonjezera
• 6. Samalani nyengo
• 7. Idyani ndi kugona mokhazikika
• 8. Pewani nkhawa
• 9. Sankhani masewera olimbitsa thupi
• Konzekerani patsogolo

Kupewa mutu waching'alang'ala

Pafupifupi anthu 39 miliyoni aku America amadwala mutu waching'alang'ala, malinga ndi Migraine Research Foundation. Ngati ndinu m'modzi mwa anthuwa, mukudziwa zomwe zimawononga nthawi zina, zomwe zimaphatikizapo:

• nseru
• chizungulire
• kusanza
• kumvetsetsa kuwala, phokoso, ndi fungo

Pozindikira ndikupewa zomwe zimayambitsa, mutha kuchepetsa mwayi wokhala ndi mutu waching'alang'ala.

Werengani kuti muphunzire momwe mungapewere mutu waching'alang'ala usanayambe.

1. Pewani phokoso lalikulu ndi magetsi owala

Phokoso lalikulu, magetsi owala (mwachitsanzo, magetsi a strobe), ndi kukondoweza kwamphamvu ndizomwe zimayambitsa kupweteka kwa mutu kwa migraine. Izi zingakhale zovuta kuzipewa, koma kudziwa kuti zimachitika munthawi zina ndi zina kumatha kuthandizira. Izi zikuphatikiza:

• kuyendetsa galimoto usiku
• kukhala m'malo owonetsera makanema
• kupita kumakalabu kapena m'malo okhala anthu ambiri
• akukumana ndi kunyezimira kochokera padzuwa

Pumulani pa TV kapena pakompyuta kuti mupumule, ndikusintha mawonekedwe owala pazowonera zamagetsi. Yang'anirani zovuta zonse zowoneka ndi zomvera, ndipo onetsetsani kuti mutha kuzipewa mosavuta ngati mutu waching'alang'ala ubwera.

2. Samalani posankha zakudya

Zakudya ndi zakumwa zina zimatha kuyambitsa mutu, monga:

• chokoleti
• vinyo wofiyira
• nyama zosinthidwa
• zotsekemera
• tchizi

Dziwani zakudya ndi zowonjezera zomwe zimakubweretserani mutu ndikuphunzira kuzipewa. Zakudya ndi zakumwa ndi caffeine kapena mowa - makamaka vinyo wofiira kapena champagne - ndizomwe zimayambitsa. Chepetsani zomwe mumadya masana, kapena pewani zonse ngati zingafunike.

3. Sungani tsiku lolemba mutu

Mukasunga tsikulo, mutha kuzindikira zomwe zimayambitsa migraine. Nazi zitsanzo za zinthu zomwe mungazindikire:

• zomwe mumadya ndi kumwa
• chizolowezi chanu chochitira masewera olimbitsa thupi komanso ndandanda yanu
• nyengoyo
• kumverera mwamphamvu ndi momwe mungakhalire
• mankhwala anu ndi zotsatira zake zoyipa
• nthawi ndi kuuma kwa mutu wanu

Izi zitha kukuthandizani kuti muwone mawonekedwe pazomwe mumakumana nazo za migraine ndipo zingakuthandizeni kuti musavutike.

4. Chenjerani ndi kusintha kwa mahomoni

Mahomoni amatenga gawo lalikulu pamavuto a migraine. Amayi ambiri amakonda kukhala ndi mutu waching'alang'ala womwe umadwalitsa nthawi yayitali, kapena isanakwane. Amayi amayenera kukhala tcheru kwambiri ndi zakudya zawo komanso machitidwe azolimbitsa thupi panthawiyi. Izi zidzachepetsa zizindikilo zisanayambe. Malinga ndi Mayo Clinic, njira zakulera zam'kamwa ndi mankhwala obwezeretsa mahomoni (HRT) zitha kukulitsa kuchuluka kwa migraines. Amayi ena amatha kupeza mpumulo posintha njira ina yolerera, pomwe ena amatha kupeza kuti alibe migraga yocheperako polera.

5. Tengani zowonjezera

Ngakhale mutu waching'alang'ala umatha kuchiritsidwa kapena popanda mankhwala, ndikofunikira kuti mupeze michere yoyenera. Kutenga zitsamba ndi mchere kungathandize kupewa mutu waching'alang'ala. Kuperewera kwa magnesium kwawonetsedwa kuti kumathandizira kuyambitsa migraine, chifukwa chake kutenga chowonjezera cha tsiku ndi tsiku kungathandize kuchepetsa kuphulika. Komabe, a Mayo Clinic akuti zotsatira za maphunzirowa zasakanikirana. Lankhulani ndi dokotala wanu za mankhwala azitsamba ndi zina zowonjezera zopanda mankhwala zomwe zingachepetse zizindikiro zanu.

6. Samalani nyengo

Kusintha kwanyengo kumatha kukhudza machitidwe anu a migraine. Kutentha kwambiri komanso kutentha kumatha kutsitsimutsa mutu, komanso masiku amvula. Ngati nyengo ikukuvutani, mungafunikire kulowa mkati ndi kupuma panja. Inde, simungapewe kutuluka panja nthawi zonse, koma mutha kuchepetsa nthawi yomwe mumagwiritsa ntchito nyengo yovuta kumutu.

7. Idyani ndi kugona mokhazikika

Kusala kudya kapena kusadya kungayambitse mutu wa migraine. Onetsetsani kuti mukudya pasanathe ola limodzi mutadzuka ndiyeno maola atatu kapena anayi aliwonse. Njala ndi kuchepa kwa madzi m'thupi zimayambitsa mutu waching'alang'ala. Onetsetsani kuti mukumwa madzi okwanira, ndipo musadumphe chakudya.

Kusagona kumathandizanso kukulitsa zizindikilo, choncho onetsetsani kuti mumatsata maola asanu ndi awiri mpaka asanu ndi atatu. Ngakhale kugona mokwanira kumatha kupweteketsa mutu, chifukwa chake musayese kupanga tulo tofa nato posilira nthawi yayitali.

8. Pewani nkhawa

Ngakhale sitingathe kuwongolera nthawi zonse zovuta, titha kuwongolera momwe timachitira nawo. Migraine ndi zomwe zimachitika chifukwa cha zovuta. Njira zopumulira monga kusinkhasinkha, yoga, ndi biofeedback zitha kuthandiza kuchepetsa kupsinjika.

9. Sankhani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi nthawi zonse ndi gawo lofunikira la moyo wathanzi. Koma zolimbitsa thupi kwambiri, monga kunyamula, zingayambitse mutu.

Samalani momwe thupi lanu limayankhira pazinthu zina. Sankhani zinthu zomwe zimalimbikitsa kuchepetsa nkhawa osapanikizika kwambiri, monga yoga, ma aerobics opepuka, kapena tai chi. Kumwa mankhwala osokoneza bongo musanachite masewera olimbitsa thupi kungathandize kuchepetsa zizindikiro.

Konzekerani patsogolo

Kuphunzira kupeŵa zomwe zimayambitsa ndikukonzekera patsogolo ndi gawo lofunikira kuti mutu wanu ukhale wolamulidwa. Powagwira msanga, mutha kupewa zizindikiro zowopsa kwambiri.

Kuti mumve malangizo othandiza kupewa ndi kusamalira mutu waching'alang'ala, tsitsani pulogalamu yathu yaulere, Migraine Healthline. Sikuti mungapeze zothandizira za migraine, koma tikulumikizani ndi anthu enieni omwe amamvetsetsa zomwe mukukumana nazo. Funsani mafunso, funsani upangiri, ndikupanga ubale ndi ena omwe amawupeza. Tsitsani pulogalamu ya iPhone kapena Android.