Mavitamini 5 ndi Zowonjezera za Migraines

Zamkati

• Vitamini B-2 kapena riboflavin
• Mankhwala enaake a
• Vitamini D.
• Coenzyme Q10
• Melatonin
• Chitetezo cha zowonjezera ma migraines
• Kodi migraines ndi chiyani?
• Kupewa mutu waching'alang'ala
• Tengera kwina
• 3 Yoga Ikhoza Kuchepetsa Migraines

Chidule

Zizindikiro za mutu waching'alang'ala zimatha kukupangitsa kukhala kovuta kusamalira moyo watsiku ndi tsiku. Kupweteka kwamutu kumeneku kumatha kupweteketsa mutu, kumva kuwala kapena kumveka, komanso nseru.

Mankhwala angapo ochokera kuchipatala amachiza mutu waching'alang'ala, koma amatha kubwera ndi zotsatirapo zosafunikira. Nkhani yabwino ndiyakuti pakhoza kukhala njira zina zachilengedwe zomwe mungayesere. Mavitamini ena ndi zowonjezera zimatha kuchepetsa kuchepa kwa migraine yanu.

Nthawi zina, njira zochizira mutu waching'alang'ala zomwe zimagwirira ntchito munthu m'modzi zimapereka mpumulo kwa wina. Zitha kupangitsanso kuti migraine yanu ichepetse. Ndi chifukwa chake kuli kofunika kugwira ntchito ndi wothandizira zaumoyo wanu. Amatha kuthandizira kukhazikitsa dongosolo lamankhwala lomwe lingakuthandizeni.

Palibe vitamini kapena chowonjezera chilichonse kapena kuphatikiza mavitamini ndi zowonjezera zomwe zatsimikiziridwa kuti zithandizira kapena kupewa migraine mwa aliyense. Izi ndichifukwa choti mutu wa munthu aliyense ndi wosiyana ndipo umakhala ndi zoyambitsa zapadera.

Komabe, zakudya zowonjezera zomwe zimatsatira zimakhala ndi sayansi yothandizira kuti zitheke ndipo zingakhale zofunikira kuyesera.

Vitamini B-2 kapena riboflavin

Kafukufuku sanasonyeze kuti vitamini B-2, yomwe imadziwikanso kuti riboflavin, imathandizira kupewa migraines. Zingakhudze momwe maselo amagwiritsira ntchito mphamvu, malinga ndi a Mark W. Green, MD, pulofesa wa zamitsempha, mankhwala oletsa ululu, ndi mankhwala obwezeretsa, komanso director of mutu ndi mankhwala opweteka ku Icahn School of Medicine ku Mount Sinai.

Kafukufuku wofalitsidwa mu International Journal for Vitamin and Nutrition Research adatsimikiza kuti riboflavin imathandizira kwambiri pakuchepetsa kuchepa kwa migraine, osakhala ndi zotsatirapo zoyipa.

Ngati musankha vitamini B-2 supplementation, mudzafuna kukonza mamiligalamu 400 a vitamini B-2 tsiku lililonse. Clifford Segil, DO, katswiri wa zamagulu ku Providence Saint John's Health Center ku Santa Monica, California, akuvomereza kumwa mapiritsi awiri a 100-mg, kawiri patsiku.

Ngakhale kuti umboni wochokera ku kafukufuku ndi wocheperako, ali ndi chiyembekezo chazotheka kuthekera kwa vitamini B-2 pochiza mutu waching'alang'ala. "Pakati pa mavitamini ochepa omwe ndimagwiritsa ntchito pachipatala changa, amathandizira pafupipafupi kuposa ena ambiri omwe amagwiritsa ntchito ma neurologist," akutero.

Mankhwala enaake a

Malingana ndi American Migraine Foundation, mlingo wa 400 mpaka 500 mg wa magnesium tsiku lililonse ungathandize kupewa migraines mwa anthu ena. Amati ndizothandiza makamaka kwa mutu waching'alang'ala wokhudzana ndi msambo, komanso omwe ali ndi aura, kapena kusintha kwamaso.

Kuwunika kwa kafukufuku wokhudzana ndi mphamvu ya magnesium yopewa migraine kumanenanso kuti migraine imalumikizidwa ndi vuto la magnesium mwa anthu ena. Olembawo adapeza kuti kupatsa magnesium kudzera m'mitsempha kumatha kuchepetsa kuchepa kwa migraine, ndikuti magnesium wamlomo imatha kuchepetsa kuchuluka kwa migraine.

Pofunafuna chowonjezera cha magnesium, onani kuchuluka kwa mapiritsi onse. Ngati piritsi limodzi lili ndi 200 mg ya magnesium, mudzafunika kumwa kawiri pa tsiku. Mukawona malo otayirira mutamwa mankhwalawa, mungafune kuyesa kuchepetsa.

Vitamini D.

Ochita kafukufuku akungoyamba kumene kufufuza momwe mavitamini D angathandizire pa mutu waching'alang'ala. Zomwe zikusonyeza kuti vitamini D supplementation ingathandize kuchepetsa kuchepa kwa migraine. Phunzirolo, ophunzirawo adapatsidwa mavitamini D okwana 50,000 padziko lonse lapansi.

Musanayambe kumwa mankhwala owonjezera, funsani dokotala kuchuluka kwa vitamini D thupi lanu lomwe limafunikira. Muthanso kuwona Vitamini D Council kuti muwongolere.

Coenzyme Q10

Coenzyme Q10 (CoQ10) ndichinthu chomwe chimagwira ntchito zofunikira mthupi lathu, monga kuthandizira kupanga mphamvu m'maselo ndi kuteteza maselo kuti asawonongeke ndi okosijeni. Chifukwa chakuti anthu omwe ali ndi matenda ena awonetsedwa kuti ali ndi ma CoQ10 m'magazi awo ochepa, ofufuza ali ndi chidwi chofuna kudziwa ngati zowonjezera zowonjezera zitha kukhala ndi thanzi.

Ngakhale kulibe umboni wochuluka wokhudzana ndi mphamvu ya CoQ10 yoletsa mutu waching'alang'ala, zingathandize kuchepetsa kuchepa kwa mutu wa migraine. Amayikidwa mgulu la malangizo a American Headache Society ngati "mwina ogwira ntchito." Kafukufuku wokulirapo amafunikira kuti apereke ulalo wotsimikizika.

Mlingo wamba wa CoQ10 umakhala mpaka 100 mg womwe umatengedwa katatu patsiku. Chowonjezera ichi chitha kulumikizana ndi mankhwala ena kapena zowonjezera zina, chifukwa chake funsani dokotala wanu.

Melatonin

Imodzi mu Journal of Neurology, Neurosurgery, and Psychiatry idawonetsa kuti mahomoni melatonin, omwe amagwiritsidwa ntchito nthawi zonse poyang'anira magonedwe, angathandize kuchepetsa kuchepa kwa migraine.

Kafukufukuyu adawonetsa kuti melatonin nthawi zambiri imakhala yolekerera ndipo nthawi zambiri imakhala yothandiza kuposa mankhwala amitriptyline, omwe nthawi zambiri amaperekedwa kuti ateteze migraine koma atha kukhala ndi zotsatirapo. Mlingo wogwiritsidwa ntchito phunziroli unali 3 mg tsiku lililonse.

Melatonin ali ndi mwayi wopezeka pakauntala pamtengo wotsika. Malinga ndi Mayo Clinic, anthu ambiri amawona kuti ndi otetezeka pamiyeso yolimbikitsidwa, ngakhale kuti FDA siyikulimbikitsanso ntchito iliyonse.

Chitetezo cha zowonjezera ma migraines

Zowonjezera zowonjezerapo nthawi zambiri zimakhala zolekerera komanso zotetezeka, koma Nazi zinthu zina zofunika kukumbukira:

• Nthawi zonse funsani dokotala wanu musanayambe chowonjezera chatsopano. Mavitamini ena, mchere, ndi zina zowonjezera zimatha kulumikizana ndi mankhwala omwe mwina mumamwa. Amathanso kukulitsa thanzi lomwe lidalipo.
• Amayi omwe ali ndi pakati ayenera kukhala osamala kwambiri pankhani yotenga zowonjezera zowonjezera. Zina sizabwino kwa amayi apakati.
• Ngati muli ndi vuto la m'mimba (GI), kapena kuti mwachitidwapo opaleshoni ya GI, muyeneranso kukambirana ndi dokotala musanadye zowonjezera zowonjezera. Simungathe kuwamwa monga amachitira anthu ena ambiri.

Komanso kumbukirani kuti mukayamba kutenga chowonjezera chatsopano, mwina simungathe kuwona zotsatira nthawi yomweyo. Mungafunike kupitiriza kumwa kwa mwezi umodzi musanazindikire zabwino zake.

Ngati chowonjezera chanu chatsopano chikuwoneka kuti chikuwonjezera mutu wanu wamankhwala am'mimba kapena matenda ena, siyani kumwa nthawi yomweyo ndikulankhula ndi dokotala. Mwachitsanzo, caffeine itha kuthandiza kuchepetsa kupweteka kwa mutu mwa anthu ena, koma itha kuyambitsa iwonso.

Musaganize kuti mavitamini, michere yonse, ndi zowonjezera zina ndizabwino, kapena ndizofanana. Mwachitsanzo, kutenga vitamini A wambiri kumabweretsa mutu, nseru, kukomoka, ngakhale kufa kumene.

Funsani dokotala wanu kapena wamankhwala musanasankhe kuyesa mtundu wina wowonjezera kapena mlingo.

Kodi migraines ndi chiyani?

Sikuti mutu wonse ndi mutu waching'alang'ala. Migraine ndi mtundu winawake wamutu. Zizindikiro zanu za migraine zitha kuphatikizira izi:

• kupweteka mbali imodzi ya mutu wanu
• kumverera kokometsa m'mutu mwanu
• kutengeka kwa kuwala kowala kapena mawu
• kusawona bwino kapena kusintha kwamaso, komwe kumatchedwa "aura"
• nseru
• kusanza

Zambiri sizikudziwika bwinobwino zomwe zimayambitsa mutu waching'alang'ala. Ayenera kuti ali ndi chibadwa china. Zinthu zachilengedwe zimawonekeranso kuti zimathandizira. Mwachitsanzo, zinthu zotsatirazi zingayambitse mutu waching'alang'ala:

• zakudya zina
• zowonjezera chakudya
• kusintha kwa mahomoni, monga kutsika kwa estrogen komwe kumachitika nthawi ya amayi isanakwane kapena itatha
• mowa
• nkhawa
• kuchita masewera olimbitsa thupi, kapena kuyenda mwadzidzidzi

Nthawi zambiri, kupweteka mutu kumatha kukhala chizindikiro cha chotupa muubongo. Nthawi zonse muyenera kuuza dokotala ngati mumakhala ndi mutu wokhazikika womwe umakhudza moyo wanu.

Kupewa mutu waching'alang'ala

Kukhala mchipinda chachete, chamdima ingakhale njira ina yopewera kapena kuthandizira kuchiza mutu waching'alang'ala. Izi zitha kumveka ngati zosavuta, koma zikuchulukirachulukira mdziko lamasiku ano lofulumira.

"Moyo wamakono sutilola kuchita izi nthawi zambiri," akutero Segil. "Kupumula kapena kupuma kanthawi kochepa pamalo opanda phokoso nthawi zambiri kumawumitsa mutu."

"Mankhwala amakono siabwino kuchiza matenda ambiri koma ndiwothandiza kwambiri pothandiza odwala mutu," akuwonjezera Segil. Ngati muli omasuka kumwa mankhwala akuchipatala, mungadabwe momwe ena mwa iwo amagwirira ntchito.

Mankhwala oyenera atha kukuthandizani kuti muchepetse migraines yomwe mumakumana nayo. Zingathenso kuchepetsa kuopsa kwa zizindikiro zanu.

Katswiri wa zamagulu amatha kukuthandizani kuti mupange mankhwala kapena njira zowonjezeramo zomwe zikugwirizana ndi zochitika zanu. Angakupatseninso maupangiri okuthandizani kuzindikira ndikupewa zomwe zimayambitsa migraine.

Ngati mulibe kale katswiri wa zaubongo, funsani dokotala wanu wamkulu za momwe angapezere.

Tengera kwina

Mavitamini ndi zowonjezera zina zitha kuthandiza kuchepetsa kapena kupewa migraines kwa anthu ena.

Pali mankhwala azitsamba omwe amathanso kukhala othandizira othandizira mutu waching'alang'ala. Chofunika kwambiri ndi butterbur. Muzu wake woyeretsedwa, wotchedwa petasites, "umakhazikitsidwa ngati wogwira mtima" malinga ndi malangizo a American Headache Society.

Onetsetsani kuti mwaonana ndi dokotala musanayese mavitamini, zowonjezera mavitamini, kapena mankhwala azitsamba.

3 Yoga Ikhoza Kuchepetsa Migraines