Ukubuyela Emuva Ngemuva Kwe-Migraine: Amathiphu Wokubuyela Ku-Track

-Delile

• Phatha izimpawu ze-postdrome
• Thola ukuphumula okuningi
• Khawulela ukuvezwa kwezibane ezikhanyayo
• Yondla umzimba wakho ngokulala, ukudla, noketshezi
• Cela usizo nokusekelwa
• Ukuthatha

Ukubuka konke

I-Migraine yisimo esiyinkimbinkimbi esibandakanya izigaba eziningi zezimpawu. Ngemuva kokululama esigabeni sobuhlungu bekhanda, ungahle ube nezimpawu ze-postdrome. Lesi sigaba kwesinye isikhathi saziwa njenge "migraine hangover."

Thatha isikhashana ufunde ukuthi ungaziphatha kanjani izimpawu ze-postdrome futhi ubuyele enkambisweni yakho ejwayelekile ngenkathi ululama kusiqephu se-migraine.

Phatha izimpawu ze-postdrome

Ngesikhathi sesigaba se-postdrome se-migraine, ungahle uhlangabezane nalezi zimpawu ezilandelayo:

• ukukhathala
• isiyezi
• ubuthakathaka
• Ubuhlungu bomzimba
• ukuqina kwentamo
• ukungakhululeki okusalayo ekhanda lakho
• ukuzwela ekukhanyeni
• unenkinga yokugxila
• imood

Izimpawu ze-postdrome ngokuvamile zixazululwa phakathi kosuku noma ezimbili. Ukusiza ukukhulula izinhlungu zomzimba, ukuqina kwentamo, noma ukungakhululeki kwekhanda, kungasiza ukuthatha isidambisi sezinhlungu esithengisa.

Uma uqhubeka nokuphuza imishanguzo elwa ne-migraine, buza umhlinzeki wakho wezokunakekelwa kwempilo ukuthi iyiphi indlela enhle ongayisebenzisa ukubhekana nalezi zinkinga.

Izimpawu ze-Postdrome nazo zingaphathwa ngezingcindezi ezibandayo noma amaphakethe wokushisa, kuya ngokuthi yini okukusebenzela kangcono. Abanye abantu bathola ukuthi umyalezo omnene usiza ukuqeda izindawo eziqinile noma eziqaqambayo.

Thola ukuphumula okuningi

Lapho usululama ku-migraine, zama ukuzinika isikhathi sokuphumula futhi ululame. Uma kunokwenzeka, yehla kancane kancane ohlelweni lwakho oluvamile.

Isibonelo, uma ubuyela emsebenzini ngemuva kokuthatha ikhefu ngenxa ye-migraine, kungasiza ukuqhubeka namahora wokusebenza anqunyelwe izinsuku ezimbalwa.

Cabanga ukuqala usuku lwakho lomsebenzi ngemuva kwesikhathi kunokujwayelekile noma ukusonga kusenesikhathi, uma ukwazi. Zama ukugxila emisebenzini elula ngosuku lwakho lokuqala.

Kungasiza futhi uku:

• khansela noma uhlele kabusha ukuqokwa okungabalulekile nokuzibophezela komphakathi
• cela umngani, ilunga lomndeni, noma umzanyana ukugcina izingane zakho amahora ambalwa
• hlela isikhathi sokuphumula, ukubhucungwa, noma eminye imisebenzi yokuphumula
• thatha uhambo lokuzilibazisa, ngenkathi uvimba ukuzivocavoca okunamandla ngokwengeziwe

Khawulela ukuvezwa kwezibane ezikhanyayo

Uma uzwa ukuzwela okulula njengophawu lwe-migraine, cabanga ukukhawulela ukuvezwa kwakho kuzikrini zekhompyutha kanye neminye imithombo yokukhanya okukhanyayo ngenkathi ululama.

Uma udinga ukusebenzisa ikhompyutha emsebenzini, esikoleni, noma eminye imithwalo yemfanelo, kungasiza ukulungisa amasethingi wokuqapha ukunciphisa ukukhanya noma ukukhuphula izinga lokuvuselela. Kungasiza futhi ukuthatha ikhefu elijwayelekile ukuze unikeze amehlo nengqondo ukuphumula.

Lapho usonga izibopho zakho zosuku, cabanga ngokuhamba kancane, ukugeza, noma ukujabulela eminye imisebenzi yokuphumula. Ukuzipholela phambi kwethelevishini yakho, ikhompyutha, ithebhulethi, noma isikrini sefoni kungenza izimpawu eziqhubekayo zibe zimbi kakhulu.

Yondla umzimba wakho ngokulala, ukudla, noketshezi

Ukukhuthaza ukuphulukiswa, kubalulekile ukunikeza umzimba wakho ukuphumula, uketshezi, nezakhi ozidingayo. Isibonelo, zama uku:

• Lala ngokwanele. Iningi labantu abadala lidinga ukulala amahora angu-7 kuya kwayi-9 usuku ngalunye.
• Phuza amanzi amaningi nolunye uketshezi ukusiza amanzi emzimbeni wakho. Lokhu kubaluleke kakhulu uma uke wahlanza ngesikhathi sesiqephu se-migraine.
• Yidla ukudla okunothile okunomsoco, kufaka phakathi izinhlobo ezahlukahlukene zezithelo, imifino, okusanhlamvu okuphelele, nemithombo ephansi yamaprotheni. Uma uzizwa ucanuzelelwa inhliziyo, kungasiza ukunamathela ekudleni okuyisicefe usuku olulodwa noma ezimbili.

Kwabanye abantu, ukudla okuthile kubonakala kubangela izimpawu ze-migraine. Isibonelo, izimbangela ezivamile zifaka phakathi utshwala, iziphuzo ezine-caffeine, inyama ebhemayo, noshizi osekhulile.

I-Aspartame ne-monosodium glutamate (MSG) nayo ingadala izimpawu kwezinye izimo. Zama ukugwema noma yini edala izimpawu zakho.

Cela usizo nokusekelwa

Uma ubuyela emgqeni ngemuva kwe-migraine, cabanga ngokucela usizo kwabanye.

Uma unenkinga yokuhlangabezana nesikhathi esinqunyiwe ngenkathi ubhekene nezimpawu ze-migraine noma imiphumela yazo, umphathi wakho angahle azimisele ukukunweba. Osebenza nabo noma ofunda nabo bangakwazi ukukusiza ukuthi ubambe, futhi.

Uma kukhulunywa ngemithwalo yemfanelo yakho ekhaya, abangane bakho noma amalungu omndeni wakho angahle azimisele ukungena.

Isibonelo, bona ukuthi bangasiza yini ekunakekelweni kwengane, emisebenzini yasekhaya, noma kwezinye izindawo. Uma ungaqasha umuntu ozokusiza ngemisebenzi enjalo, lokho kungakunika nesikhathi esithe xaxa sokuphumula noma ukuthola eminye imisebenzi.

Udokotela wakho naye angakwazi ukusiza. Uma uhlangabezana nezimpawu ze-migraine, bazise. Babuze ukuthi kukhona yini ukwelashwa okutholakalayo ukusiza ukuvimbela kanye nokunciphisa izimpawu, kufaka phakathi izimpawu ze-postdrome.

Ukuthatha

Kungathatha isikhashana ukuphola kusuka kuzimpawu ze-migraine. Uma kungenzeka, zama ukubuyela esimeni sakho esivamile. Thatha isikhathi esiningi ngangokunokwenzeka ukuze uphumule futhi ululame. Cabanga ukucela usizo kubangani bakho, amalungu omndeni, nakwabanye.

Kwesinye isikhathi ukukhuluma nabantu abakuqonda kahle lokho obhekene nakho kungenza umehluko omkhulu. Uhlelo lwethu lokusebenza lwamahhala, i-Migraine Healthline, likuxhumanisa nabantu bangempela abathola i-migraines. Buza imibuzo, unikeze izeluleko, futhi wakhe ubudlelwano nabantu abakutholayo. Landa uhlelo lokusebenza lwe-iPhone noma i-Android.