12 Amakhambi Emvelo Ekhanda Asebenza Ngempela

-Delile

• Yenza Ucansi
• Khafulela Ushingamu
• Shaya iGym
• Zindla
• Bhekisisa Izinkathi Zonyaka
• Tweet Mayelana Nayo
• Ngisho Namazinga Okucindezela
• Zama I-Oxygen Therapy
• Sebenzisa Ukulawula Ingqondo
• Lapha Imizimba
• Gcina Isisindo Esinempilo
• Zama Ikhambi Lokwelapha
• Buyekeza kwe-

Ukukhululeka kwekhanda kungesinye sezizathu ezinhlanu eziphezulu zokuthi abantu bafune usizo kodokotela babo—eqinisweni, amaphesenti aphelele angama-25 alabo abafuna ukwelashwa abika ukuthi ubuhlungu bekhanda labo buwohloza kangangokuthi empeleni buthinta izinga lempilo yabo, ngokusho kocwaningo olusha olushicilelwe. ku- Ijenali Yezokwelapha Zangaphakathi. Kepha alikho iphilisi eliyisimangaliso lokubelapha; okubi nakakhulu, kunezinhlobo eziningi ezahlukene (iqoqo, ukungezwani, i-migraine - ukubiza nje ezimbalwa) kanye nezimbangela okungenzeka ukuthi azikho intando ube ikhambi lomhlaba wonke.

Ngenhlanhla, kunezindlela ezifakazelwe zokuthola ukukhululeka kwangempela. Futhi nakuba umuzwa wakho wemvelo ungase ube ukuya ngqo ehhovisi likadokotela wakho ukuze uthole iphilisi lezinhlungu lamandla amakhulu, phakamisa umzuzwana: “Ngicabanga ukuthi kunombono ongazi lutho wokuthi okuningi kungcono, nokuthi lokho kuthakasela, ukuhlola okubiza kakhulu kungcono futhi lokho. ilingana nokunakekelwa okungcono," kuchaza u-John Mafi, MD, umbhali oholayo we-meta-study. Ithimba le-Mafi lithole ukuthi abantu abazame izinto ezifana nokuzivocavoca okwengeziwe, ukudla okunempilo, nokuzindla ngokuvamile babona imiphumela esheshayo ingenayo imiphumela emibi. Ngakho-ke ngaphambi kokucela inqwaba yezivivinyo noma incwadi kadokotela, zama enye yalezi zinguquko eziyi-12 zendlela yokuphila esekelwa ocwaningweni ukuze kutholakale ubuhlungu obusheshayo. (Funda izixazululo zemvelo eziyi-8 zemikhwehlela, ikhanda elibuhlungu, nokuningi futhi.)

Yenza Ucansi

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Izaba ezithi "Hhayi namuhla kusihlwa, sthandwa, nginekhanda elibuhlungu" singokoqobo-kodwa ukusunduza ukudlula ubuhlungu nokuzwa leyo njabulo kungasiza ngempela, kusho ucwaningo lwaseJalimane. Ucwaningo olwenziwe ngo-2013 lwabagulayo abangaphezu kuka-1 000 abaphethwe yikhanda lathola ukuthi cishe izingxenye ezimbili kwezintathu zezisulu ze-migraine nengxenye yabantu abanezinhloko ze-cluster zathola ukukhululeka okuncane noma okugcwele ikhanda ngemuva kokuya ocansini. (Ngesinye sezizathu ezi-5 ezimangazayo zokuba nocansi olwengeziwe namuhla ebusuku.) Ukwelapha, ngokusho kwamadokhumenti, kuma-endorphin akhishwa ngesikhathi se-orgasm-adlula ubuhlungu.

Khafulela Ushingamu

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Lokho kuphefumula okuncane okuncane kungase kufike nekhanda elishaya ngamandla. Ngokwesifundo sango-2013 esivela eTel Aviv, izingxenye ezimbili kwezintathu zabantu abaphethwe yikhanda abahlafuna ushingamu nsuku zonke base becelwa ukuthi bayeke isarha qedela ukuphela kobuhlungu babo. Okuphoqa nakakhulu ukuthi, lapho beqala ukuhlafuna futhi, bonke babika ukuthi amakhanda abuya. Konke lokho ukuhlafuna kufaka ingcindezi emhlathini wakho, ngokusho kukaNathan Watemberg, MD, umbhali oholayo wocwaningo. "Wonke udokotela uyazi ukuthi ukusetshenziswa ngokweqile kwe-TMJ kuzodala ikhanda," ubike ocwaningweni, olushicilelwe ku I-Neurology Yezingane. "Ngikholwa wukuthi yilokhu okwenzekayo lapho [abantu] behlafuna ushungamu ngokweqile."

Shaya iGym

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Ukuzivocavoca kungase kube ikhambi elingcono kakhulu lekhanda elicindezelayo (uhlobo oluvame kakhulu lokushaya ngamandla), ngokusho kocwaningo oluvela eSweden. Abesifazane ababika ikhanda elingapheliyo bafundiswa uhlelo lokuzivocavoca, izindlela zokuphumula, noma bamane batshelwa ukuthi bangabhekana kanjani nengcindezi ezimpilweni zabo. Ngemva kwamaviki angu-12, abavocavoca umzimba babone ukuncipha okukhulu kobuhlungu babo futhi, okungcono nakakhulu, babika ukwaneliseka okukhulu kwempilo sekukonke. Abaphenyi bacabanga ukuthi kuyinhlanganisela yokukhululeka kwengcindezi nama-endorphin okuzizwa kahle. Futhi akudingekile ukuba ube igundane lokuzivocavoca-ucwaningo luthole ukuthi ukuhamba noma ukuphakamisa izinsimbi kabili noma kathathu ngeviki kwanele ukuqeda ubuhlungu.

Zindla

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Ukucabanga imicabango ejabulisayo kungasebenza ngemuva kwakho konke: Ucwaningo olusha olushicilelwe kumagazini Ubuhlungu bekhanda bathole ukuthi lapho abantu basebenzisa uhlobo lokuzindla oluhle olubizwa ngokuthi Mindfulness Based Stress Reduction (MBSR), bathola ama-crusher ekhanda ambalwa ngenyanga. Futhi, iziguli ze-MBSR zibike ikhanda elalifushane ngobude futhi lingakhubazi kangako, ukukhuphuka kwengqondo, kanye namandla okuthola amandla ekubhekaneni nobuhlungu, okusho ukuthi iziguli zizizwa zilawula ukugula kwazo futhi ziqiniseka ukuthi zingabhekana nazo ikhanda uqobo. (Uzothola lezi Zinzuzo Ezinamandla Zokuzindla eziyi-17.)

Bhekisisa Izinkathi Zonyaka

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Imvula yasentwasahlobo ingaletha izimbali zikaMeyi, kepha futhi inomphumela ohlangothini omubi. Ngokocwaningo olwenziwa yi-Montefiore Headache Centre eNew York City, abantu abanezinhlungu zekhanda ezingapheli babona i-spike phakathi nezinguquko zesizini. Izizathu zokuhlangana azaziwa, kepha ososayensi baqagela ukuthi ukungezwani komzimba, ukushintsha kwamazinga okushisa, kanye nezinguquko enanini lokukhanya kwelanga kungadlala indima. Esikhundleni sokuqalekisa ikhalenda, sebenzisa lolu lwazi ukuhlela phambili ama-equinox wesizini, kubhale uBrian Gosberg, MD futhi ahole umcwaningi, ephepheni. Thatha izinyathelo zokuqeda ezinye izinkinga zekhanda ngokunciphisa ukucindezeleka nokuphuza utshwala nokuthola ukulala okuningi nokuzivocavoca umzimba.

Tweet Mayelana Nayo

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Ukuphawula nge-migraine yakho ngeke kuyenze iphele, kepha ukwesekwa kwezenhlalo okutholayo ngokwabelana nobuhlungu bakho ku-inthanethi kuzokwenza kube lula ukubhekana nakho, ngokusho kwesifundo esisha esivela e-University of Michigan. Abantu abasebenzisa le "tweetment" bazizwa bengekho bodwa ebuhlungwini babo futhi beqonda kangcono, ithuluzi elibalulekile ekubhekaneni nobuhlungu obungapheli. Uma i-Twitter kungeyona i-jam yakho, ukufinyelela kwabanye nganoma iyiphi indlela-noma ngabe lokho ku-Facebook, amabhodi emiyalezo, i-Instagram, noma nje ukucosha ifoni-kunganikeza ukukhululeka okufanayo.

Ngisho Namazinga Okucindezela

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Ukunciphisa ukucindezeleka ngokuvamile kungenye yezinto zokuqala odokotela abeluleka ngazo. Kodwa inkinga yangempela kungenzeka ukuthi ingcindezi engakanani empilweni yakho, kepha kunalokho ukuthi leyo ngxabano ilinganisela kangakanani, ngokusho kocwaningo luka-2014 olushicilelwe kumagazini I-Neurology. Abacwaningi bathole ukuthi abantu banethuba eliphindwe kahlanu lokuphathwa yikhanda emahoreni ayisithupha ngemuva umcimbi ocindezelayo uphelile kunangesikhathi sawo. (Bheka: Izindlela Eziyi-10 Eziyinqaba Umzimba Wakho Osabela Ngayo Ekucindezelekeni.) "Kubalulekile ukuthi abantu baqaphele amazinga okucindezeleka akhuphukayo futhi bazame ukuphumula ngezikhathi zokucindezeleka kunokuba bavumele ukwakheka okukhulu kwenzeke," kusho umbhali ohlangene wocwaningo. Dawn Buse, Ph.D., uprofesa ohlangene we-clinical neurology, ekukhipheni abezindaba.

Zama I-Oxygen Therapy

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Ukuphefumula kungenye yaleyo misebenzi yomzimba eyisisekelo okungenzeka awukaze ucabange ngayo, kodwa kufanele unake umoya wakho-ikakhulukazi phakathi nekhanda elibuhlungu. Ukuhlaziywa kwe-meta kwathola ukuthi cishe amaphesenti angu-80 abantu abike ukukhululeka ekuphathweni kwekhanda ngokumane uphefumule umoya-mpilo owengeziwe, uma kuqhathaniswa namaphesenti angu-20 kuphela eqenjini le-placebo. Ngenkathi abacwaningi bengakaqiniseki ukuthi kungani lokhu kusiza, umphumela wawubaluleke ngokwanele ukuthi bancome kuwo wonke umuntu - ikakhulukazi njengoba ingekho imiphumela emibi. Ukukhulisa amazinga akho e-oxygen kungaba lula njengokusebenzisa izindlela zokuphefumula zokuphumula, ukuzivocavoca ukwandisa ukugeleza komoya nokujikeleza kwegazi, noma ngisho nokushaya ibha yendawo ye-O2 (noma ihhovisi likadokotela wakho) ukuze uthole umoya ophefumulelwe ngamaphesenti aphezulu we-oxgyen. (Zama enye yalezi zindlela ezi-3 zokuphefumula zokubhekana nokukhathazeka, ukucindezeleka namandla aphansi.)

Sebenzisa Ukulawula Ingqondo

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ICognitive Behavioural Therapy (CBT), uhlobo lokwelashwa kwengqondo okugxile ekuxazululeni izinkinga nasekushintsheni izindlela zokuziphatha, kudala kwaziwa ukuthi kusiza ngezifo zemizwa neminye imithombo yobuhlungu bengqondo, kepha ucwaningo olusha lukhombisa ukuthi lusiza nobuhlungu bomzimba. Abacwaningi base-Ohio bathola ukuthi cishe amaphesenti angu-90 eziguli eziqeqeshwe ku-CBT zabhekana namaphesenti angu-50 amakhanda ambalwa njalo ngenyanga. Le miphumela ehlaba umxhwele iholele ekutheni ababhali baphethe ngokuthi i-CBT kufanele inikezwe njengekhambi eliyinhloko lekhanda elibuhlungu elingapheli kunokwengezwa emithini, njengoba ibhekwa njengamanje. Ukuze ufunde ukuthi ungayisebenzisa kanjani i-CBT yokuqeda ikhanda, funa owelapha ogxile ku-CBT noma abheke lokhu kubuka konke okwenziwe ngumcwaningi wekhanda uNatasha Dean, Ph.D.

Lapha Imizimba

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Ukungezwani komzimba nobuhlungu kusentanyeni futhi ikhanda, njengoba imigraines eminingi ibangelwa ukungezwani komzimba, kusho abacwaningi abavela eNyuvesi yaseCincinnati. Esikhundleni sokuzama ukubekezelela ukungezwani komzimba okubuhlungu, amadokhumenti athi kubalulekile ukuwelapha. Eqinisweni, lapho iziguli ze-migraine zinikezwa isibhamu sokungezwani komzimba, bathola amaphesenti angu-52 ama-migraine ambalwa. Futhi nakuba okunye ukungezwani komzimba kungase kuhlotshaniswe nezinguquko zesizini, isixhumanisi sekhanda elibuhlungu satholakala kuzo zonke izinhlobo zokungezwani komzimba nezinto ezithile, okuhlanganisa isilwane esifuywayo, uthuli, isikhunta, nokudla, okwenza kubaluleke ukuhlala phezu kwezimpawu zakho unyaka wonke. (Ngomoya wokweqa amaphilisi, zama elinye lalawa ma-Easy At Home Allergy Remedies.)

Gcina Isisindo Esinempilo

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Manje usungangeza ikhanda kuhlu lwezimo ukukhuluphala okuxhunywe kukho. Ngokuya ngocwaningo lwango-2013 olushicilelwe ku- Neurology, umuntu okhuluphele ngokweqile wayenamathuba amaningi okuthi abhekane ne-migraines, ikhanda elingapheli, kanye nokuqaqanjelwa yikhanda okuphakathi. Nakuba abacwaningi beqaphele ukuqaphela isizathu sokuxhuma asaziwa, enye inkolelo yukuthi ubuhlungu bekhanda bubangelwa amaprotheni avuthayo afihliwe ngamafutha amaningi. Lesi sixhumanisi sasiyiqiniso ikakhulukazi kubantu abangaphansi kweminyaka engama-50 ubudala. "Njengoba ukukhuluphala kuyisici esiyingozi esingase sishintshwe, futhi njengoba imithi ethile ye-migraine ingaholela ekutholeni isisindo noma ukulahlekelwa isisindo, lokhu kuwulwazi olubalulekile kubantu abane-migraines nodokotela babo," kusho umlobi oholayo u-B. Lee Peterlin, esitatimendeni. isitatimende sephephandaba.

Zama Ikhambi Lokwelapha

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Isayensi manje isekela lokho ogogo bethu babekwazi: ukuthi amakhambi amaningi asebenzayo futhi kwesinye isikhathi angcono kunemithi yokwelashwa yanamuhla. I-Feverfew, uwoyela we-peppermint, i-ginger, i-magnesium, i-riboflavin, izinhlanzi kanye namafutha omnqumo, ne-eucalyptus konke kukhombise imiphumela emihle ocwaningweni. Ikhambi elilodwa lemvelo okufanele uliqaphele, noma kunjalo, i-caffeine. Ucwaningo ku Ijenali Yobuhlungu Bekhanda wabheka abantu abangaphezu kuka-50 000 futhi wathola ukuthi ngenkathi inani elincane le-caffeine (cishe inkomishi eyodwa yekhofi) linikeza ukuphumula kwekhanda okulingene, ukusetshenziswa okungapheli kwe-caffeine kungenye yezimbangela ezivame kakhulu zekhanda, futhi ngisho nokusetshenziswa ngezikhathi ezithile kungadala "ukubuyela emuva" ubuhlungu ngemuva kokuphela kwe-caffeine. (Ukhathele? Zama lokhu kunyakaza okungu-5 ukuze uthole Amandla Asheshayo.)

Buyekeza kwe-