I-3-Day Fix ekwelapheni ikhanda ngaphandle kwemithi

-Delile

• Misa ikhanda ngaphambi kokuba liqale
• Usuku 1: Ubuhlungu bekhanda buqala
• Yini nokuthi yini ongayidli
• Okufanele ngikwenze
• Ukulala kanjani
• Usuku 2: Ukuphikisana nezimbangela nobuhlungu
• Yini nokuthi yini ongayidli
• Okufanele ngikwenze
• Ukulala kanjani
• Usuku 3: Ukugxila empilweni yakho
• Yini nokuthi yini ongayidli
• Okufanele ngikwenze
• Ukulala kanjani
• Qhubekela phambili

Misa ikhanda ngaphambi kokuba liqale

Kunezinto ezintathu esizaziyo ngamakhanda:

Okokuqala, ngaphezu kwengxenye yabantu abadala banenhloko okungenani eyodwa ngonyaka, ngokusho kwe-.

Okwesibili, ubuhlungu bekhanda buvame ukuthi bungatholakali futhi buphathwe kabi.

Okwesithathu, kunzima impela ukuthola ukukhululeka okusheshayo, okuzama-neqiniso okususa ubuhlungu besikhathi eside.

Uma ufuna amathiphu okusiza ngokushesha, sinamakhambi emvelo ayi-18. Kodwa-ke, uma ukukhululeka okunikeziwe kungokwesikhashana, ungahle uthande ukubhekisisa indlela yakho yokuphila. Ukuphathwa yikhanda kungadalwa yizinto eziningi, kufaka phakathi ukuvuvukala, ukutheleleka nge-sinus, noma i-genetics elula.

Icebo lokuphulukisa ngokuphelele (cishe konke) ikhanda lakho ukuvimbela eyodwa ukuthi ingenzeki kwasekuqaleni.

Uzwa imizwa ngakolunye uhlangothi lwekhanda futhi uhlangabezana nezinye izimpawu zomzimba? Kungaba i-migraine. Ngokuvamile, amathiphu we-migraine angasiza ukuphathwa ikhanda, kepha kungenzeka kungasebenzi ngenye indlela. Uma uhlangabezana ne-migraines enamandla, kubalulekile ukukhuluma nodokotela wakho mayelana nokuthi ungazivikela kanjani futhi uzelaphe.

Ngakho-ke, uma usukulungele ukubuyisa usuku lwakho, ungabe usaya phambili. Landela lokhu kulungiswa kwezinsuku ezintathu ukuze usule ikhanda ngokuphelele kusuka kusheduli yakho bese umisa okulandelayo ngaphambi kokuthi kuqale.

Usuku 1: Ubuhlungu bekhanda buqala

Ukuphathwa yikhanda kwenzeka lapho ungalindelanga khona. Izimbangela ezivamile zekhanda zifaka okusobala - njengokucindezeleka notshwala obuningi - kepha kungadalwa nawukuphelelwa ngamanzi emzimbeni, ukuma kabi komzimba, ukungalali, noma iphunga elinamandla noma iphunga.

Yini nokuthi yini ongayidli

Gwema noma yikuphi ukudla osola ukuthi une-allergies noma ongakubekezeleli. Ukungabekezelelani kokudla, njenge-gluten noma i-histamine ukungabekezelelani, kungadala ikhanda.

Siphela itiye elinamakhambi. UGinger kanye ne-feverfew bobabili banamandla okwelapha noma okuvimbela ikhanda. Ukuzitika ngenye yalezi zinhlayiya ezifudumele zemifino kungahle kube yilokho okudingayo ukuthola ukukhululeka.

Hlala u-hydrated. Izeluleko zokuthi ungakanani amanzi okufanele uphuze ngosuku ziyahlukahluka, kepha khomba izingilazi eziyisishiyagalombili zama-ounce ngosuku.Ukuphelelwa ngamanzi emzimbeni kuyisisusa esivamile sekhanda, kodwa kubalulekile ukuthi ungadluli ngokweqile. Phatha ibhodlela lamanzi elisebenza kabusha ukuze uhlale unamanzi ohambeni, futhi uqiniseke ukuthi uhlala unamanzi ngesikhathi sokuzivocavoca.

Qala ukuthatha uvithamini B-2. I-Vitamin B-2 (riboflavin) nayo ingasiza ekuvikeleni ikhanda, ikakhulukazi i-migraines. Ucwaningo lukhombisa ukuthi abantu abathathe uvithamini B-2 babhekana nekhanda elincane ngenyanga.

Okufanele ngikwenze

Zama isibanda esibandayo (noma esishisayo). Kungaba wusizo ekwelapheni i-migraines, kuyilapho ezinye - njengokuphazamiseka ekhanda - zingaphendula kangcono ekushiseni. Uma ungakhethi okukodwa kunokunye, zama ukushintshanisa phakathi kwalokhu okubili.

Thola izimbangela zakho. Ukulungisa ikhanda lakho kuncike ku-trigger yakho, ngakho-ke kubalulekile ukuwabona futhi ufunde ukuthi ungabhekana kanjani nakho:

• Zama ukuthatha isihlwathi semizuzu engama-30 ukubona ukuthi ikhanda elibuhlungu lilele noma lihlobene nengcindezi.
• Vala amehlo akho ukuze uvivinye ukuthi ngabe ukukhanya noma iso lomthwalo kukuzwisa ubuhlungu.
• Massage ngemuva kwentamo yakho noma ibhuloho lempumulo yakho ukubona ukuthi ngabe lokhu kuqeda noma ikuphi ukungezwani kwekhanda.

Lapho usuthole okusizayo, bhala phansi.

Gxila ekusebenziseni okulula. Ukuma okungalungile kuyimbangela evamile yekhanda, ngakho-ke ukwethula ukukhanya osukwini lwakho kungasiza ekuthuthukiseni ukuma kwakho, kunciphise ukucindezeleka, futhi ngethemba lokuthi kunciphisa ingozi yekhanda lakho esikhathini eside.

Ngokusho kwe-American Migraine Foundation, izimbangela ezivame kakhulu zifaka phakathi izinguquko kumaphethini okulala, izingcindezi zansuku zonke, izikhathi zokuya esikhathini, nesimo sezulu nezinguquko zokuhamba. Ungahle ungakwazi ukugwema ukuphathwa ikhanda okuhlobene nesimo sezulu, kepha ukusebenza ngamandla kungakusiza wehlise umthelela wabo empilweni yakho yansuku zonke.

Ukulala kanjani

Uke wakuzwa lokhu ngaphambilini: abantu abadala (18-64) ngokuvamile badinga ukulala amahora ayisikhombisa kuya kwayisishiyagalolunye ubusuku ngabunye. Ngenkathi kungabonakala ngathi ukwenza lokho ngokwesilinganiso, ukuba neviki eliphumile kunganikela ekhanda lakho.

Zijwayeze ukulala kahle. Akukhona nje ngokulala - kumayelana nokulala okusezingeni. INational Sleep Foundation iphakamisa ukusika izikhuthazi ngaphambi kokulala, ukusungula indlela ejwayelekile yokulala, nokwakha indawo yokuphumula yokulala.

Sekela intamo yakho. Ukuphathwa ikhanda ekuseni ngakusasa kungabangelwa yimisipha ehlungiwe evela endaweni yokungalali kahle. Okokuphathwa yikhanda, ukulala ngomhlane kuhle kakhulu - inqobo nje uma ikhanda lakho lisekelwa kahle - ngenkathi ulele esiswini sakho, ngeshwa, akukuhle ngobuhlungu bentamo.

Usuku 2: Ukuphikisana nezimbangela nobuhlungu

Uma ubhekene nekhanda elingapheli, sekuyisikhathi sokuthatha impendulo yakho ngaphezu kwezisekelo. Okokuqala, gxila ekuphatheni izimbangela zokusiza ukuqeda ikhanda elingahle libe khona ngaphambi kokuthi liqale. Ukusuka lapho, kumayelana nokwenza okukusiza uzizwe ungcono kakhulu.

Yini nokuthi yini ongayidli

Ungaphuzi i-caffeine. Zama ukugwema ukuphuza i-caffeine. Ucwaningo lukhombisa ukuthi i-caffeine eningi kakhulu (noma umphumela wokuhoxa kwe-caffeine) ingaba iresiphi yekhanda elibi.

Nciphisa ukudla okungenamsoco, izithasiselo zokudla (njenge-MSG), neziswidi zokufakelwa. Ukudla okuthile kungadala ikhanda kanye ne-migraines, ngakho-ke kubalulekile ukuthi unciphise ukudla kwakho kulokhu kudla, ikakhulukazi uma ujwayele ukuphathwa yikhanda. Ukubuyekezwa kuka-2016 kuphethe ngokuthi ukuhoxa kwe-MSG ne-caffeine yizona zinto ezivame kakhulu ukudala ikhanda, kepha i-aspartame, i-gluten, i-histamine, notshwala nakho bekungaba yizimbangela ezingaba khona.

Thatha i-magnesium. I-Magnesium iyiminerali ebalulekile emizimbeni yethu, futhi isifundo esisodwa sikhombisa ukuthi ukushoda kwe-magnesium kungaholela ekhanda. Kepha i-magnesium eningi kakhulu inemiphumela yayo emibi, ngakho-ke khuluma nodokotela ngaphambi kokulayisha.

Uma usuvele udle uhlelo lokudla olunempilo futhi usola ukuthi ukusika ukudla okungenamsoco ngeke kusebenze, zama indlela yokuqeda. Lapho ungaqiniseki ukuthi yikuphi ukudla okungenzeka kube nomthelela ekhanda lakho, susa noma yikuphi ukudla osolayo bese ukubuyisela kancane kancane ngakunye.

Okufanele ngikwenze

Gwema izinto ezicindezelayo. Ngenkathi ukuzivocavoca okulula kungasiza izinhlungu zekhanda, ukusebenzisa kanzima njengokugijima noma ukuphakamisa izinsimbi kungazenza zibe zimbi kakhulu.

Zama ukusebenzisa amafutha abalulekile. Ukusabalalisa amafutha abalulekile kungasiza ekwelapheni ikhanda. Yize uwoyela ohlukile unezinzuzo ezihlukile, kokubili i-peppermint ne-lavender amafutha abalulekile aziwa ngokusiza ukunciphisa ikhanda. Gwema uwoyela ongadayisiwe, ngoba imithamo egxilile ingadala imiphumela emibi njengokucasuka kwesikhumba.

Nciphisa ubuhlungu bentamo. Nikeza intamo yakho uthando oluncane ngokwelula ukuqina. Zama ukufaka lezi zinkinga ze-yoga zobuhlungu bentamo. Ungaphinda ucindezele ngemuva kwentamo yakho bese ubhucunga ngobumnene ukuze unciphise ukungezwani.

Ukulala kanjani

Sebenzisa ithawula eligoqiwe. Uma ubambelela ekutholeni umcamelo wangokwezifiso okwamanje, ukusonga ithawula kwisilinda esiqinile bese usibeka ngaphansi kwentamo yakho kungasiza imisipha yakho ikhululeke futhi ikhulule ukungezwani.

Thuthukisa ikhwalithi yakho yokulala. Uma ulwela ukulala, zama ukuphuza enye yalezi zokupheka zobisi ezimibalabala nge-dessert noma ngaphambi kokulala. Udinga amanye amathiphu wokushaya ukuqwasha? Zama ukugwema ukuzivocavoca kusihlwa, usike i-caffeine ekuqaleni kosuku, futhi unciphise isikhathi sakho sesikrini.

Usuku 3: Ukugxila empilweni yakho

Uma sekuphele izinsuku ezintathu futhi nobuhlungu buqhubeka, kukhona okunye ongakwenza ukuthola izimbangela zakho. Kukhona nezinyathelo ongazithatha ukwakha kabusha isisekelo sokuzivikela somzimba wakho ukusiza ukuvimbela noma ukunciphisa ikhanda elilandelayo.

Yini nokuthi yini ongayidli

Gwema u-ayisikhilimu. Ukumiswa kobuchopho kungaxhunyaniswa nekhanda elingapheli, ngakho-ke uma uzelapha ngokudla okufriziwe, zama ukusika isikhashana ukuze ubone ukuthi lokho kwenza umehluko.

Faka ukudla okulwa nokuvuvukala ekudleni kwakho. Uma ucindezelekile, ukuvuvukala okungapheli kungenzeka - okusho ukuthi ikhanda elibuhlungu nakanjani alisizi umjikelezo. Yingakho kubalulekile ukugwema ukudla okungenza ukuvuvukala kube kubi kakhulu. Yidla ukudla okufana nemifino emnyama, enamaqabunga kanye namajikijolo. Zombili zisohlwini lokudla "okungaphephile kobuhlungu", futhi futhi zingukudla okulwa nokuvuvukala okungasiza ukunciphisa ukucindezeleka.

Yidla ukudla okuncane, okuvamile. Ukweqa ukudla noma ukudla ngokungafanele kungahle kumoshe amazinga eglucose egazini lakho. Ukugcina amazinga akho kashukela, yidla njalo usuku lonke.

Okufanele ngikwenze

Gxila ekuzinakekeleni. Ukuphathwa yikhanda okungapheli kungafika kudlule, futhi kuvame ukubangelwa yingcindezi.Zama ukubhukha i-massage, i-acupuncture session, noma omunye umsebenzi ophumuzayo.

Zijwayeze i-yoga ephumuzayo. Ucwaningo lubonisa ukuthi i-yoga ingasiza ekwandiseni ukukhiqizwa komzimba kwe-melatonin, elawula ukulala. Uma udinga usizo lokulala, zama ukufaka ezinye zalezi zibanga ze-yoga zokuqwasha.

Ukulala kanjani

Zama umcamelo wokusekela intamo. Usuku lwesithathu nokubala ngezinhlungu zekhanda? Kungaba yisikhathi sokutshala imali kumcamelo omusha. Okuncane kutholakale ukuthi imicamelo yamathambo ithuthukise ukulala kancono kunemicamelo ejwayelekile, kepha into ebalulekile ukuthola umcamelo ogcina intamo yakho iphakeme.

Ungakhohlwa ukwenza imikhuba emihle yokulala. Thatha inhlanzeko yokulala isinyathelo ngokuqhubekayo ngokususa i-elektroniki ekamelweni lokulala. INational Sleep Foundation incoma ukugwema isikhathi sesikrini ihora ngaphambi kokulala kanye nokuzama ukulala nokuvuka ngasikhathi sinye nsuku zonke (ngisho nangezimpelasonto).

Qhubekela phambili

Kwabaningi bethu, ukuphathwa yikhanda kungabonakala kungenakugwenywa, kepha lokho akusho ukuthi kufanele sibayeke babe buthakathaka.

Ngisho nezinguquko ezincane - njengokuqinisekisa ukuthi uvuka ngasikhathi sinye nsuku zonke - zingaba nomthelela omkhulu ekutheni uyaqhubeka yini nokuhlushwa yikhanda elingapheli. Futhi khumbula, imigraines ayifani nokuphathwa yikhanda, uma ikuvimbela

Futhi, ekugcineni, okubalulekile ukuthi uthole amasu aphelele okusiza ikhanda namasu okuvimbela akusebenzelayo.

UJandra Sutton ungumbhali wamanoveli, umbhali kanye nomthandi wezokuxhumana. Uyazifela ngokusiza abantu baphile impilo ejabulisayo, enempilo, futhi enobuciko. Ngesikhathi sakhe sokuphumula, uyakujabulela ukuphakamisa izinsimbi, ukufunda, nanoma yini ehlobene no-ayisikhilimu. UPluto uyohlale eyiplanethi enhliziyweni yakhe. Ungamlandela Twitterfuthi Instagram.