3 Zothetsera Mpumulo Wachilengedwe wa Migraine

Zamkati

• 1. Yesani Acupuncture
• 2. Pezani Kupsinjika Kwanu Malo Otsekemera
• 3. Khalani pa Nthawi
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Mutu wanu ukupweteka. Kwenikweni, zimamveka zikuwopsezedwa. Ndiwe wamisala. Ndinu okhudzidwa kwambiri ndi kuwala kotero kuti simungathe kutsegula maso anu. Mukatero, mumawona mawanga kapena zokopa. Ndipo izi zakhala zikuchitika kwa maola asanu. (Onani: Mmene Mungadziwire Kusiyana Pakati pa Mutu ndi Migraine)

Izi ndi zina mwazizindikiro za mutu waching'alang'ala, zomwe zimakhudza anthu opitilira 39 miliyoni ku U.S., 75% mwa iwo ndi akazi. (Zambiri apa: Ndikudwala Migraines Yosatha-Izi Ndi Zomwe Ndikulakalaka Anthu Akadadziwa)

Madokotala sakudziwa chomwe chimayambitsa vutoli, koma kafukufuku waposachedwa kwambiri akuwonetsa kuti atha kulimbikitsa mitsempha yaubongo mopitilira muyeso, atero a Elizabeth Seng, Ph.D., pulofesa wothandizana nawo ku Yeshiva University ndi Albert Einstein College of Medicine ku New York.Amayi omwe ali ndi mutu waching'alang'ala akuyenera kukaonana ndi akatswiri kuti akalandire chithandizo, koma malangizowo othandiza pakuthana ndi migraine angathandizenso kupewa komanso kuchepetsa zizindikilo.

1. Yesani Acupuncture

Kutema mphini kungakhale kothandiza ngati mankhwala wamba pochepetsa ululu wa migraine, kafukufuku m'magazini Mutu anapeza. "Odwala a Migraine ali ndi ma neuron osasunthika omwe angayambitsidwe ndi kutupa," atero a Carolyn Bernstein, M.D., othandizira anzawo ku Brigham ndi Women's Hospital ku Boston. "Kutema mphini kumachepetsa kutupa ndipo kungalepheretse kapena kuchepetsa kuopsa kwa mutu waching'alang'ala." (Zambiri apa: Zakudya Zovomerezeka Ndi Zakudya Zakudya Zomwe Zingakuthandizeni Kuchira ku Migraine)

2. Pezani Kupsinjika Kwanu Malo Otsekemera

Seng anati: "Kupanikizika ndi vuto lomwe limayamba chifukwa cha mutu waching'alang'ala." Kuthamanga kungayambitse mutu waching'alang'ala, komanso kutsika mwadzidzidzi. M'malo mwake, magaziniyo Neurology akuti chiopsezo chanu chokhala ndi mutu waching'alang'ala chimakwera kuwirikiza kasanu m'maola asanu ndi limodzi oyambirira kupsinjika maganizo kwatsika. Mahomoni opanikizika ngati cortisol amateteza ku zowawa; kuchepa kwadzidzidzi kungayambitse vutoli. (Komanso, kulera kwanu kumatha kuyambitsa mutu waching'alang'ala womwe ungatanthauze kuti muli pachiwopsezo cha zovuta zazikulu.)

Inu mwamvapo izo nthawi milioni, ndipo inu mudzazimvanso izo kachiwiri; yesani kusinkhasinkha mwalingaliro. Kuphatikiza pakupanga kukhala chete, imatha kukupatsani mpumulo wachilengedwe wa migraine. "Zimathandiza anthu kuwongolera chidwi chawo, kupangitsa odwala migraine kuzindikira zomwe ali nazo," akutero. Yesani pulogalamu yosinkhasinkha ya Calm ($ 70 pachaka), kapena imodzi mwamapulogalamu ena osinkhasinkha awa oyamba kumene.

3. Khalani pa Nthawi

Khalani osasinthasintha momwe mungathere ndi kugona kwanu, kudya, komanso kuchita masewera olimbitsa thupi, atero Amaal Starling, MD, pulofesa wothandizira zaubongo ku Mayo Clinic ku Phoenix. Zizolowezi zitatuzi zimakhudza kuchuluka kwa mahomoni, njala, komanso kusinthasintha, ndikusintha dera limodzi ndikwanira kuyambitsa kuwukira. Pita ukagone ndikudzuka nthawi yofanana tsiku lililonse, idya ndandanda yokhazikika, ndikuchita masewera olimbitsa thupi kwa mphindi 20 masiku atatu kapena anayi pasabata. (Zogwirizana: Chifukwa Chokhazikika Ndi Chinthu Chofunika Kwambiri Pakukwaniritsa Zolinga Zanu Zaumoyo)

Mwina mudamvapo kuti caffeine ndi njira yabwino yothandizira migraine, koma imangogwira ntchito ngati muli ndi zochepa. Ndipotu, ndi bwino kumamwa makapu awiri a khofi patsiku. Phunziro latsopano mu American Journal of Medicine adapeza kuti makapu atatu kapena kupitilira apo amatha kukulitsa mwayi wanu wokhala ndi mutu.

Shape Magazine, nkhani ya Novembala 2019

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