Mankhwala Osazolowereka a Migraines Yamasika

Zamkati

• Onaninso za

Masika amabweretsa nyengo yotentha, maluwa ofalikira, ndi-kwa iwo omwe ali ndi mutu waching'alang'ala ndi ziwengo zanyengo-dziko lopweteka.

Nyengo ya chipwirikiti ya nyengoyi ndi masiku amvula amachepetsa kuthamanga kwa mpweya mumlengalenga, zomwe zimasintha kupanikizika kwa m'miyendo yanu, kupangitsa kuti mitsempha ya magazi iwonongeke ndikuyambitsa mutu waching'alang'ala. Oposa theka la odwala migraine amavutika ndi migraine yokhudzana ndi nyengo, malinga ndi kafukufuku wochokera ku New England Center for Headache. Mofananamo ndi momwe anthu ena amatha kuneneratu za mkuntho chifukwa cha zopweteka m'malo awo, odwala mutu waching'alang'ala amatha kuzindikira madontho a kuthamanga kwa barometric chifukwa cha kupweteka kwaubongo.

Koma nyengo si chifukwa chokhacho chomwe chimapangitsa kuti migraine isinthe nthawi yamasika, atero a Vincent Martin, MD, pulofesa wa zamankhwala komanso wachiwiri kwa purezidenti wa National Headache Foundation. Matendawa ndi amenenso amachititsa. Kafukufuku wa 2013 wa Martin adatsimikiza kuti omwe ali ndi chifuwa chachikulu ndi hay fever anali ndi mwayi wokwanira 33% wokhala ndi migraines pafupipafupi kuposa omwe alibe mikhalidwe. Mungu ukadzadza mumpweya, anthu omwe ali ndi vuto losautsa amapsa mtima, zomwe zimatha kuyambitsa mutu waching'alang'ala. Ndipo kukhudzidwa komweko kwamanjenje komwe kumapangitsa kuti anthu ena kutengeke kwambiri ndi mutu waching'alang'ala kungayambitsenso chidwi chachikulu ku ziwengo - ndi mosemphanitsa.

Ngakhale simungathe kuwongolera nyengo, mutha kuthana ndi mavuto am'magwiridwe am'mapapo osagwiritsa ntchito mankhwala mukamayesa njira za tsiku ndi tsiku.

Khalani pa nthawi yogona. Khalani ndi nthawi yogona tsiku ndi tsiku komanso nthawi yonyamuka, ngakhale kumapeto kwa sabata. Kugona osakwana maola asanu ndi limodzi kumatha kuyambitsa mutu waching'alang'ala, Martin akuti. Kafukufuku waku Missouri State University adapeza kuti kusowa tulo kumayambitsa kusintha kwa mapuloteni opondereza omwe amawongolera kuyankha kwamalingaliro komwe kumawakhudza kwambiri migraines. Koma kugona kwambiri sikabwino ngakhale popeza dongosolo lamanjenje limasintha pakusintha kwa magonedwe ndi kutupa, komwe kumatha kuyambitsa mutu. Ganizirani maola asanu ndi awiri kapena asanu ndi atatu a mtsamiro usiku uliwonse.

Dulani ma carbs osavuta. Ma carbohydrate oyengedwa monga mkate, pasitala, ndi shuga, ndi masitayelo osavuta monga mbatata amachititsa kuti shuga m'magazi anu achuluke, Martin akuti, ndipo kukwera uku kumakwiyitsa dongosolo lamanjenje lachifundo, zomwe zimayambitsa kutupa m'mitsempha yamagazi yomwe ingayambitse mutu waching'alang'ala.

Sinkhasinkhani. Kafukufuku wocheperako wa 2008 adapeza kuti odzipereka omwe amasinkhasinkha kwa mphindi 20 patsiku mwezi umodzi amachepetsa kuchepa kwa mutu. Anthu omwe om'ed adakulitsa kulolerana ndi ululu ndi 36 peresenti. Ngati simunayesepo kusinkhasinkha m'mbuyomu, khalani omasuka kuchitapo kanthu pokhazikitsa chowerengera pafoni yanu kwa mphindi ziwiri kapena zitatu. Yambani ndikukhala pamalo abwino mchipinda chamdima ndi maso anu otseka. Ganizirani za kupuma kwambiri ndikuyesetsa kuti malingaliro anu asayendeyende. Ngati muli ndi vuto lotulutsa maganizo anu, yesani kubwereza mantra, monga "kupuma" kapena "chete." Konzekerani kusinkhasinkha tsiku lililonse, ndipo pang'onopang'ono pindani nthawi yanu mphindi zisanu, kenako 10, kenako kufika mphindi 20 mpaka 30 patsiku.

Chotupitsa pa yamatcheri wowawasa. Chipatsocho chimakhala ndi quercetin, yomwe imachedwetsa kupanga prostaglandin, yotumiza mankhwala m'thupi lanu yomwe imakupangitsani kuti muzimva kupweteka. Kafukufuku wasonyeza kuti ma cherries 20 kapena ma ounces asanu ndi atatu a madzi a chitumbuwa osatsekemera amatha kuthana ndi mutu kuposa aspirin. [Twitani nsonga iyi!]

Letsani magetsi owala. Kafukufuku wothandizidwa ndi National Headache Foundation adawonetsa kuti 80 peresenti ya odwala migraine adakumana ndi vuto lachilendo pakuwala. Nyali zowala-ngakhale kuwala kwadzuwa-amadziwika kuti amayambitsa mutu waching'alang'ala kapena kukulitsa mutu womwe umakhalapo poyambitsa kukwiya mu dongosolo lamanjenje pamene mitsempha ya m'mutu imakula mwachangu ndikupsa. Nthawi zonse muzinyamula magalasi owoneka bwino m'chikwama chanu kuti muteteze maso anu.

Gwirani tchizi ndi kusuta nsomba. Tchizi zakale, nsomba zosuta, ndi mowa mwachibadwa zimakhala ndi tyramine, yomwe imapangidwa kuchokera ku kuwonongeka kwa mapuloteni pamene zakudya zimakhwima. Katunduyu amawotcha dongosolo lamanjenje, lomwe limatha kubweretsa mutu waching'alang'ala. Ngakhale asayansi akuyesera kudziwa momwe tyramine imayambitsira mutu waching'alang'ala, chifukwa chimodzi ndi chakuti imapangitsa kuti maselo a mu ubongo atulutse norepinephrine, yomwe imayambitsa kumenyana kapena kuthawa, yomwe imawonjezera kugunda kwa mtima ndikuyambitsa kutuluka kwa shuga. kukulitsa combo kwa dongosolo lamanjenje.

Pezani zowonjezera za magnesium. Odwala a Migraine adawonetsa kuchepa kwa magnesium panthawi yamavuto a migraine, malinga ndi kafukufuku, akuwonetsa kuti vuto ndi lomwe limayambitsa. (Chololedwa cha tsiku ndi tsiku cha magnesium kwa achikulire chikuzungulira 310mg patsiku kwa azimayi.) Kafukufuku omwewo adawonetsa kuti kuchuluka kwa magnesium-kuposa 600 mg-kumachepetsa kwambiri migraine, koma chowonjezeracho chikuyenera kutengedwa tsiku lililonse kwa miyezi ingapo kukhala ogwira mtima. Lankhulani ndi dokotala wanu kaye musanatulutse mapiritsi aliwonse.

Tsatani nthawi yanu pamwezi. Amayi amakonda kutha mutu waching'alang'ala kuposa amuna, malinga ndi Migraine Research Foundation. Izi zikhoza kukhala chifukwa cha kusinthasintha kwa mahomoni; kutsika kwa estrojeni kumachepetsa ululu wa thupi lathu, zomwe zimayambitsa kutupa kwa mitsempha ndi-boom!-ndi nthawi ya migraine. Ndicho chifukwa chake mumatha kugwidwa ndi vuto panthawi ya kusamba. Zovuta zake: Migraines yomwe imayambitsa mahomoni ndiyosavuta kuyembekezera ndikupewa kuposa migraines yoyambitsidwa ndi zoyambitsa zina. Kuti mudziwe nthawi yovutikira mutu wanu umakonda kugunda, sungani mutu wam'mutu womwe umafotokoza zakumva kupweteka komanso kutalika kwake.

Pangani zibwenzi ndi feverfew. Kafukufuku wina adawonetsa kuti kutentha thupi tsiku lililonse komwe kumatengedwa kwa miyezi inayi kumatulutsa kuchuluka kwa 24% ndikuwopsa kwa migraine. Lankhulani ndi doc yanu kuti muwone ngati kuchuluka kwa 250mg kuli koyenera kwa inu. [Twitani nsonga iyi!]

Menyani chithunzi. Mu kafukufuku wochepa wosindikizidwa mu Mutu Wolemba Mutu, odwala migraine omwe adatenga nawo gawo mu miyezi itatu ya yoga masiku asanu pa sabata kwa mphindi 60 anali ndi migraine yochepa poyerekeza ndi gulu lolamulira lomwe silinachite yoga. Kupyolera mu yoga yogwira ntchito ndi mpweya, ntchito ya parasympathetic (yomwe imawotchera panthawi ya migraine) ingapangitse kuti thupi likhale lolimba komanso lalingaliro, kusiya migraines. Yoga imadziwikanso kuti imachepetsa kupsinjika ndikuwonjezera milingo ya serotonin, zonse zomwe zingalepheretse migraines.

Sungani mutu. Yesani kuyika akachisi anu ndi chimfine chozizira, phukusi lachisanu, kapena kapu yozizira. Kafukufuku wasonyeza kuti kutsitsa kutentha kwa magazi kudutsa m'malo otupa kumatha kuthandizira mitsempha yamagazi ndikuchepetsa kwambiri ululu. Kafukufuku wina wa odwala 28 anali ndi mutu waching'alang'ala amavala zisoti zoziziritsa za gel kwa mphindi 25 pamizu iwiri yosiyana. Odwalawo sananene kupweteka kwambiri poyerekeza ndi odzipereka omwe sankavala zisoti.

Chotsani gluten. Kudya kwa gluten kumatha kuyambitsa mutu waching'alang'ala mwa anthu omwe amazindikira puloteni, malinga ndi kafukufuku wofalitsidwa mu Neurology, chifukwa mapuloteni amatha kuyambitsa kutupa.

Onaninso za