Njira Zachilengedwe Zochepetsera Zizindikiro za Migraine

Zamkati

• 1. Pewani otentha
• 2. Thirani mafuta a lavenda
• 3. Yesani acupressure
• 4. Yang'anani malungo
• 5. Ikani mafuta a peppermint
• 6. Pitani kukagula ginger
• 7. Lowani yoga
• 8. Yesani biofeedback
• 9. Onjezani magnesium pazakudya zanu
• 10. Sungani kutikita
• Kutenga

Migraines si mutu wamba. Ngati mukukumana nazo, mukudziwa kuti mutha kumva kupweteka, kunyansidwa, komanso kuzindikira kuwala ndi mawu. Migraine ikafika, mumachita chilichonse kuti ipite.

Mankhwala achilengedwe ndi njira yopanda mankhwala yothetsera zizindikiro za migraine. Mankhwalawa akunyumba atha kuthandiza kupewa mutu waching'alang'ala, kapena kungathandize kuchepetsa kulimba kwawo komanso kutalika kwake.

Chidziwitso: Migraines yayikulu imafunikira chithandizo ndi mankhwala akuchipatala kapena owonjezera (OTC). Lankhulani ndi dokotala wanu za mapulani omwe angakuthandizeni.

1. Pewani otentha

Zakudya zimathandiza kwambiri kupewa mutu waching'alang'ala. Zakudya ndi zakumwa zambiri zimadziwika kuti zimayambitsa migraine, monga:

• zakudya zokhala ndi nitrate kuphatikiza zotentha
  agalu, nyama, nyama yankhumba, ndi soseji
• chokoleti
• tchizi lomwe lili ndi
  tyramine wopangidwa mwachilengedwe, monga buluu, feta, cheddar, Parmesan,
  ndi Switzerland
• mowa, makamaka vinyo wofiira
• zakudya zomwe zimakhala ndi monosodium
  glutamate (MSG), chotsekemera chokometsera
• zakudya zomwe zimazizira kwambiri monga ayezi
  zonona kapena zakumwa zoziziritsa kukhosi
• zakudya zopangidwa
• kuzifutsa zakudya
• nyemba
• zipatso zouma
• zopangidwa kuchokera mkaka monga
  buttermilk, kirimu wowawasa, ndi yogurt

Kafeini wocheperako amachepetsa kupweteka kwa mutu wa mutu kwa anthu ena. Caffeine imakhalanso ndi mankhwala ena a migraine. Koma, caffeine wochuluka angayambitse mutu waching'alang'ala. Zitha kuperekanso mutu wopweteka kwambiri wa khofi.

Kuti mudziwe zakudya ndi zakumwa zomwe zimayambitsa mutu wanu, sungani zolemba zanu tsiku lililonse. Lembani zonse zomwe mumadya ndikuwona momwe mumamvera mukamaliza.

2. Thirani mafuta a lavenda

Kutulutsa mafuta a lavender ofunikira kumatha kuchepetsa kupweteka kwa migraine. Malinga ndi kafukufuku wa 2012, anthu omwe amapumira mafuta a lavender pakamenyedwa migraine kwamphindi 15 adapeza mpumulo mwachangu kuposa omwe adapuma malowa. Mafuta a lavenda atha kupopedwa molunjika kapena kupakidwa madzi akachisi.

3. Yesani acupressure

Acupressure ndimachitidwe opondereza ndi zala ndi manja kuzinthu zina zathupi kuti muchepetse ululu ndi zisonyezo zina. Malinga ndi a, acupressure ndi njira yodalirika yothandizira anthu omwe akumva kupweteka kwa mutu komanso zina. Kafukufuku wosiyanasiyana wopeza acupressure atha kuthandiza kuthana ndi nseru yokhudzana ndi migraine.

4. Yang'anani malungo

Feverfew ndi zitsamba zamaluwa zomwe zimawoneka ngati daisy. Ndi mankhwala ochiritsira a mutu waching'alang'ala. Malinga ndi a, komabe, palibe umboni wokwanira wosonyeza kuti feverfew imalepheretsa mutu waching'alang'ala. Komabe, anthu ambiri amati zimathandizira zizindikiritso zawo za migraine popanda zovuta zina.

5. Ikani mafuta a peppermint

Menthol mu peppermint mafuta atha kuyimitsa mutu waching'alang'ala kuti usabwere, malinga ndi a. Kafukufukuyu adapeza kuti kugwiritsa ntchito njira ya menthol pamphumi ndi akachisi kunali kothandiza kwambiri kuposa placebo yokhudzana ndi kupweteka kwa migraine, nseru, komanso kuzindikira pang'ono.

6. Pitani kukagula ginger

Ginger amadziwika kuti amachepetsa nseru chifukwa cha mikhalidwe yambiri, kuphatikizapo migraines. Itha kukhala ndi maubwino ena a migraine. Malinga ndi, ufa wa ginger udachepetsa kuchepa kwa migraine komanso kutalika kwake komanso mankhwala a sumatriptan, komanso zotsatira zoyipa zochepa.

7. Lowani yoga

Yoga imagwiritsa ntchito kupuma, kusinkhasinkha, komanso momwe thupi limakhalira kuti lipititse patsogolo thanzi. akuwonetsa kuti yoga imatha kuchepetsa mafupipafupi, nthawi, komanso kukula kwa mutu waching'alang'ala. Amaganiziridwa kuti azikhala ndi nkhawa, amatulutsa mavuto m'magawo oyambitsa migraine, ndikuwongolera thanzi la mitsempha.

Ngakhale ofufuzawo akuti posachedwa apangira yoga ngati chithandizo choyambirira cha mutu waching'alang'ala, amakhulupirira kuti yoga imathandizira thanzi lathunthu ndipo itha kukhala yothandiza ngati njira yothandizira.

8. Yesani biofeedback

Biofeedback ndi njira yopumulira. Zimakuphunzitsani kuwongolera momwe mungadzitetezere pamavuto. Biofeedback itha kukhala yothandiza kwa mutu waching'alang'ala womwe umayambitsidwa ndimomwe thupi limapangidwira kupsinjika monga kufinya kwa minofu.

9. Onjezani magnesium pazakudya zanu

Kuperewera kwa magnesium kumalumikizidwa ndi mutu komanso migraines. Kafukufuku akuwonetsa magnesium oxide supplementation amathandizira kupewa migraines ndi aura. Zitha kupewanso mutu wokhudzana ndi msambo.

Mutha kupeza magnesium pazakudya zomwe zimaphatikizapo:

• amondi
• nthangala za zitsamba
• mbewu za mpendadzuwa
• Mtedza wa Brazil
• mabwana
• chiponde
• phala
• mazira
• mkaka

10. Sungani kutikita

Kutikita minofu sabata iliyonse kumachepetsa kuchepa kwa migraine ndikusintha kugona, malinga ndi a. Kafukufukuyu akuwonetsa kuti kutikita minofu kumapangitsa kuti munthu azikhala ndi nkhawa komanso kuthana ndi mavuto. Zimathandizanso kuchepa kwa mtima, nkhawa, komanso milingo ya cortisol.

Kutenga

Ngati mukumva mutu waching'alang'ala, mukudziwa kuti zitha kukhala zovuta kuthana nazo. Mutha kuphonya ntchito kapena simungathe kutenga nawo mbali pazinthu zomwe mumakonda. Yesani njira zatchulidwazi ndikupeza mpumulo.

Kungakhalenso kothandiza kulankhula ndi ena omwe akumvetsetsa zomwe mukukumana nazo. Pulogalamu yathu yaulere, Migraine Healthline, imakulumikizani ndi anthu enieni omwe amakumana ndi mutu waching'alang'ala. Funsani mafunso okhudzana ndi chithandizo chamankhwala ndipo funsani upangiri kwa ena omwe amalandira. Tsitsani pulogalamu ya iPhone kapena Android.