7 Njira Zodzisamalira Aliyense Wodwala Migraine Ayenera Kudziwa

Zamkati

• 1. Idyani chinachake.
• 2. Pumirani kwambiri.
• 3. Yesetsani kuwonetsera.
• 4. Sinkhasinkha.
• 5. Imwani madzi.
• 6. Yendani.
• 7. Gwiritsani ntchito mafuta ofunikira.
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Kupweteka kwa mutu kumakhala koipa, koma kuukira kwa migraine? Choyipa ndi chiyani? Ngati ndinu wodwala mutu waching'alang'ala, ziribe kanthu kuti zinatenga nthawi yayitali bwanji, mumadziwa zomwe ubongo wanu ndi thupi lanu zingamve pambuyo pa chochitika. Mwatopa AF, cranky, ndipo mwina mumamva ngati kulira. Mwiniwake wa msungwana-koma kenako mubwerere kumverera ngati inu kachiwiri ndi miyambo yodzisamalira yomwe ingapangitse aliyense kumva bwino, ngakhale simunangotuluka konsati yophiphiritsa ya heavy metal pamutu panu.

Chinthu chimodzi choyenera kudziwa, komabe: Ntchito zodzisamalira izi zimayenera kuchitika pambuyo pa migraine. Iwo sali ovomerezeka ngati chithandizo cha migraines okha. Komabe, kuphatikiza njira zodzisamalira komanso kupumula munthawi yanu yawonetsedwa kuti muchepetse kuchuluka kwa migraine, malinga ndi a Elizabeth Seng, Ph.D., pulofesa wothandizira ku Albert Einstein College of Medicine ku Yunivesite ya Yeshiva. Mfundo yofunika: Dzichititseni nokha kuti muzizizira nthawi zambiri.

1. Idyani chinachake.

Sayansi yawonetsa kuti kudya zingapo, zazing'ono, zopatsa thanzi tsiku lonse zitha kuthandiza kuti mutu waching'alang'ala uchepe, malinga ndi Seng. M'malo mwake, kudumpha kudya kumadziwika kuti ndiko kumayambitsa mutu waching'alang'ala, mawu akuti Seng amakonda kuposa "choyambitsa" chifukwa chizoloŵezi choipachi, komanso zinthu monga kupsinjika maganizo ndi kugona tulo, zimatha kuyambitsa mutu waching'alang'ala koma osati chifukwa chake.

Chifukwa chake akukuwonetsani kuti mudye kenakake mutayambitsidwa ndi mutu waching'alang'ala (nseru ikangotsika, inde). Ngakhale mungafune kuyambiranso ndi zakudya zopatsa thanzi, zakudya zonse monga zipatso ndi nyama zamasamba ndi zomanga thupi kuti mupezenso mphamvu-makamaka ngati mwakumana ndi kusanza-Seng amakulimbikitsani kuti mungodya zomwe zimakusangalatsani. Ganizirani: Mukamaliza matenda a chimfine ndipo ~ potsiriza ~ idyani chakudya chenicheni, kotero mumapanga tchizi ndi msuzi womwe mumakonda.

2. Pumirani kwambiri.

Mwangochita zowawa zamaganizidwe ndi thupi. Muyenera kupsinjika mwachangu, ndipo kupuma kumatha kukuthandizani. (ICYDK, migraines ndi kupweteka kwa mutu ndi zina mwazinthu zambiri zomwe kupuma kwa mpweya, makamaka kupumira mwakathithi kumatha kuchepetsa.)

Izi zimangothana ndi kuchepetsa nkhawa, kuchepetsa Seng. Mukufuna kupanga njira zothanirana ndi kupsinjika mtima monga kupuma kwambiri, komanso kupumula kwapang'onopang'ono kwa zizolowezi zanu kuti mukhale ndi moyo wosasinthasintha momwe mungathere, zomwe zimaphatikizapo kukhala ndi nkhawa zochepa, akutero. Izi zili choncho chifukwa "kuchuluka komanso kuchepa kwadzidzidzi kupsinjika kumayenderana ndi kuukira kwa migraine," akutero.

"N'zosatheka kupuma mozama bwino komanso kuti musachepetse nkhawa," akutero.

Bonasi: Kupuma kungathandizenso pakati pa vuto laching'alang'ala. Anthu ena amayesa kupuma movutikira pamutu palokha ndipo, mosachita kunena, amati zimawathandiza kuwasokoneza ku ululu, atero Seng. (Zokhudzana: Njira 3 Zopumira Zomwe Zingapangitse Thanzi Lanu)

3. Yesetsani kuwonetsera.

Mwina munamvapo za momwe kuwonetsera kungakuthandizireni kuphwanya zolinga zanu, koma njira iyi imathanso kukutumizani kumalo osadzaza ndi ululu wa migraine. Seng akuwonetsa kuti muyambe kupuma movutikira, mukhale pamalo abwino, ndikutseka maso. Kuwonetseratu kwachikale kumaphatikizapo kupita kumalo apadera m'malingaliro mwanu, monga gombe kapena nkhalango, koma Seng amakonda kugwiritsa ntchito zowonera zomwe zimafotokoza za ululu.

"Ndimafunsa anthu kuti awonetsere kandulo yoyaka ndikuganizira momwe kutentha ndi kutentha kungamve, kapena kuwona mtengo umasintha mtundu pa nyengo zinayi" akufotokoza motero. "Kukhala ndi china chake chomwe chimakopa chidwi kwambiri kumatha kumiza komanso kupumula."

4. Sinkhasinkha.

Monga momwe zimakhalira ndi kupuma mozama, kupeza nthawi yochita kusinkhasinkha pafupipafupi kumathandizira malingaliro ndi thupi lanu kuti zikhazikikenso motsatira chiwopsezo cha mutu waching'alang'ala, komanso kungathandize kupewa zina kuti zisachitike mtsogolo. Monga momwe ziliri ndi nsonga zina zodzisamalira zomwe zanenedwa, kusasinthasintha kumalamulira kwambiri pano: Ndizokhudza kusinkhasinkha kosasintha kuposa kutalika kwa nthawi yomwe mumakhala mukusinkhasinkha, akutero Seng. (Zokhudzana: Mapulogalamu Abwino Kwambiri Osinkhasinkha kwa Oyamba)

Ndipotu, Seng akuti zatsopano, zomwe ziyenera kusindikizidwa, kafukufuku wapeza kuti makamaka, kusinkhasinkha kwamaganizo kumawoneka kuchepetsa kulemala kwa mutu wa migraine. Anthu atha kukhala ndi masiku ambiri a mutu waching'alang'ala ngati kale - kapena owerengeka ochepa ngakhale - koma amatha kubwerera kumverera ngati iwowo ndikuchita zomwe akufuna mwachangu.

"Mukadutsa mukumana ndi zoopsa izi, tengani mphindi 10 mpaka 20 nokha, pumirani kwambiri ndikujambulanso, ndipo mudzakhala mukuchita bwino kwambiri," akutero Seng.

5. Imwani madzi.

Kukhalabe hydrated kumabwera ndi zabwino zambiri zathanzi osatchulanso kulimbikitsa komwe kungapereke khungu lanu. Ngakhale umboni wokhudzana ndi momwe madzi amadzimadzi amathandizira migraines siolimba ngati zinthu zina (mwachitsanzo, kusadya), Seng akuti kafukufukuyu wasonyeza kuti ambiri omwe ali ndi mutu waching'alang'ala akuti amadzimva kuti alibe madzi pachimake pakayambika migraine.

Chifukwa chake onetsetsani kuti mumamwa madzi mosalekeza tsiku lonse kuti mukhale ndi thanzi labwino. Tumizani migraine kuuma, fikani botolo lanu lamadzi kuti mumve kuti mwadzazidwa pambuyo polimbana ndi vuto lakumimba ndikuphwanya mutu. Seng amalimbikitsa kuti odwala ake adye botolo lonse lamadzi akamamwa mankhwala aliwonse a migraine, chifukwa amapha mbalame ziwiri ndi mwala umodzi. (Zomwe Zinachitika Nditamwa Madzi Owirikiza Kawiri Monga Ndimakonda Kwa Sabata Limodzi)

6. Yendani.

Mukakhala pakati pa mutu wopanikizika kapena mutu waching'alang'ala, palibe njira yomwe mungagwire ngakhale mutafuna. M'malo mwake, ngakhale kuchita masewera olimbitsa thupi pang'ono monga kukwera masitepe kumatha kupangitsa kupweteka mutu kukulirakulira, akutero Seng. Koma mukamadutsa moipitsitsa, ndipo kupweteka kwa mutu, nseru, ndi zizindikiro zina zilizonse zofooketsa zatha, pitirirani ndikuyenda wamba mozungulira chipikacho.

Kuchita masewera olimbitsa thupi pafupipafupi ndikuwonetsa kuchepa kwa mutu komanso kupweteka kwa mutu, atero a Sara Crystal, MD, katswiri wazamaubongo, katswiri wamutu, komanso mlangizi wazachipatala ku Cove, ntchito yopereka mutu wovomerezeka ndi mutu wa FDA komanso kupweteka kwa migraine. Ndipo ngakhale oweruza akadali otsimikiza kuti ndi mtundu wanji wa masewera olimbitsa thupi kapena kulimbitsa thupi komwe kuli koyenera, ndikungopanga masewera olimbitsa thupi pafupipafupi m'moyo wanu zomwe zimafunikira kwambiri popewa kupewa migraine, akutero.Kuphatikiza apo, tikudziwa kuti kukhala m'chilengedwe kumachepetsa mahomoni opsinjika, chifukwa chake osachepera, mumangomva bwino mukalandira mpweya wabwino.

7. Gwiritsani ntchito mafuta ofunikira.

"Mafuta ofunikira angakhalenso njira yothandiza yopezera mpumulo, chifukwa amatha kuletsa kufalikira kwa ululu, kusokoneza ulusi wa ululu, ndi kuchepetsa kutupa," akuwonjezera Dr. Crystal. Peppermint ndi lavender amawoneka ngati mafuta ofunikira kwambiri othandizira mutu waching'alang'ala, ndipo fungo labwinoli limatha kusakanikirana. Zindikirani, komabe, kuti pali malangizo othandizira kugwiritsa ntchito mafuta ofunikira a migraines kapena kuchitira china chilichonse moyenera, onetsetsani kuti mwaonana ndi dokotala musanawonjezere muzochita zanu. (Zambiri: Ubwino Wogwiritsa Ntchito Mafuta Ofunika, Malinga ndi Kafukufuku Watsopano)

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