Izindlela Zokuqeda Amakhanda Ngokuvamile

-Delile

• 1. Phuza Amanzi
• 2. Thatha enye iMagnesium
• 3. Nciphisa Utshwala
• 4. Lala ngokwanele
• 5. Gwema i-Foods ephezulu ku-Histamine
• 6. Sebenzisa Amafutha Abalulekile
• 7. Zama i-B-Complex Vitamin
• 8. Thambisa Ubuhlungu Ngokucindezelwa Okubandayo
• 9. Cabanga Ukuthatha iCoenzyme Q10
• 10. Zama i-Elimination Diet
• 11. Phuza itiye elinekhofi noma ikhofi
• 12. Zama Ukuthena
• 13. Khululeka ngeYoga
• I-3 Yoga Isusa Ukukhulula Ama-Migraines
• 14. Gwema Iphunga Elinamandla
• 15. Zama Ikhambi Lamakhambi
• 16. Gwema amaNitrate namaNitrate
• 17. Hlikihla itiye lejinja
• 18. Thola Ukuzivocavoca umzimba
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuphathwa yikhanda yisimo esivamile abantu abaningi ababhekana naso nsuku zonke.

Kusuka kokungakhululeki kuya kokungabekezeleleki ngokuphelele, kungaphazamisa impilo yakho yansuku zonke.

Kunezinhlobo eziningana zekhanda ezikhona, kanti ukungezwani kwekhanda okuvame kakhulu. Ukuphathwa yikhanda le-Cluster kubuhlungu futhi kwenzeka ngamaqembu noma "amaqoqo," kuyilapho i-migraines iluhlobo lwekhanda olulinganiselayo nolunzima.

Yize imishanguzo eminingi ihloselwe ukukhulula izimpawu zekhanda, kunezindlela zokwelashwa eziningi eziphumelelayo, zemvelo ezikhona.

Nazi izindlela zokwelapha zasekhaya eziyi-18 ukuze ngokwemvelo ususe ikhanda.

1. Phuza Amanzi

I-hydration enganele ingaholela ekuthuthukiseni ikhanda.

Eqinisweni, ucwaningo luye lwabonisa ukuthi ukungabikho kwamanzi emzimbeni okungapheli kuyimbangela evamile yokuhlukunyezwa ikhanda kanye ne-migraines (1).

Ngokujabulisayo, amanzi okuphuza akhonjisiwe ukukhulula izimpawu zekhanda kubantu abaningi abaphelelwe amanzi emzimbeni kungakapheli imizuzu engama-30 kuya emahoreni amathathu ().

Ngaphezu kwalokho, ukuphelelwa amanzi emzimbeni kungaphazamisa ukugxila futhi kubangele ukucasuka, kwenze izimpawu zakho zibonakale zimbi kakhulu.

Ukusiza ukugwema ukuphathwa yikhanda lokuphelelwa ngamanzi emzimbeni, gxila ekuphuzeni amanzi anele usuku lonke nokudla ukudla okunothe amanzi.

2. Thatha enye iMagnesium

I-Magnesium ingumbiwa obalulekile odingekayo emisebenzini eminingi emzimbeni, kufaka phakathi ukulawula ushukela wegazi nokudluliswa kwemizwa ().

Kuyathakazelisa ukuthi i-magnesium nayo ikhonjisiwe njengekhambi eliphephile, elisebenzayo lekhanda.

Ubufakazi bubonisa ukuthi ukuntuleka kwe-magnesium kuvame kakhulu kubantu abathola ikhanda elibuhlungu le-migraine njalo, uma kuqhathaniswa nalabo abanga (4).

Ucwaningo luye lwabonisa ukuthi ukwelashwa nge-600 mg ye-oral magnesium citrate ngosuku kusize ukunciphisa kokubili imvamisa nobukhulu be-migraine headaches (, 5).

Kodwa-ke, ukuthatha izithasiselo ze-magnesium kungadala imiphumela emibi yokugaya ukudla njengohudo kwabanye abantu, ngakho-ke kungcono ukuqala ngomthamo omncane lapho welapha izimpawu zekhanda.

Ungathola izithasiselo ze-magnesium online.

3. Nciphisa Utshwala

Ngenkathi ukuphuza utshwala kungahle kungabangi ikhanda kubantu abaningi, ucwaningo lukhombisile ukuthi utshwala bungadala i-migraines cishe kwengxenye eyodwa kwezintathu zalabo abahlaselwa yikhanda njalo ().

Utshwala futhi bukhonjisiwe ukuthi budala ukungezwani kanye nokuhlangana kwekhanda lamaqoqo kubantu abaningi (,).

Kuyi-vasodilator, okusho ukuthi yandisa imithambo yegazi futhi ivumela igazi ukuba ligeleze ngokukhululeka.

I-Vasodilation ingadala ikhanda kwabanye abantu. Eqinisweni, ukuphathwa ikhanda kungumphumela ojwayelekile we-vasodilators njengemithi yomfutho wegazi ().

Ngokwengeziwe, utshwala busebenza njenge-diuretic, obangela ukuthi umzimba ulahlekelwe uketshezi nama-electrolyte ngokuchama kaningi. Lokhu kulahleka kuketshezi kungaholela ekuphelelweni ngamanzi emzimbeni, okungadala noma kubhebhethekise ikhanda ().

4. Lala ngokwanele

Ukuncishwa ubuthongo kungalimaza impilo yakho ngezindlela eziningi, futhi kungadala nokuqaqanjelwa yikhanda kwabanye abantu.

Isibonelo, ucwaningo oluthile luqhathanise imvamisa nobunzima bekhanda kulabo abalala ngaphansi kwamahora ayisithupha ubusuku ngabunye nalabo abalele isikhathi eside. Kutholile ukuthi labo abathola ubuthongo obuncane babenekhanda elibuhlungu njalo futhi elinzima ().

Kodwa-ke, ukulala ngokweqile kukhonjisiwe ukuthi kubangele ikhanda, okwenza ukuthola inani elifanele lokuphumula kubalulekile kulabo abafuna ukuvimbela ikhanda lemvelo (12).

Ukuze uthole izinzuzo ezinkulu, lwela “indawo emnandi” yamahora ayisikhombisa kuya kwayisishiyagalolunye okulala ubusuku ngabunye ().

5. Gwema i-Foods ephezulu ku-Histamine

I-Histamine iyikhemikhali elitholakala ngokwemvelo emzimbeni elibamba iqhaza ezinhlelweni zokuzivikela, zokugaya nokuzwa kwemizwa ().

Kutholakala nakukudla okuthile okufana noshizi osekhulile, ukudla okuvutshiwe, ubhiya, iwayini, inhlanzi ebhemayo nenyama ephulukisiwe.

Izifundo ziphakamisa ukuthi ukusebenzisa i-histamine kungadala i-migraines kulabo abayizwayo.

Abanye abantu abakwazi ukukhipha i-histamine kahle ngoba banomsebenzi okhubazekile wama-enzyme abhekele ukuwudiliza ().

Ukusika ukudla okunothe kwe-histamine ekudleni kungaba isu eliwusizo kubantu abathola ikhanda elibuhlungu njalo ().

6. Sebenzisa Amafutha Abalulekile

Amafutha abalulekile yiziphuzo ezigxile kakhulu ezinamakhemikhali anamakha avela ezinhlobonhlobo zezitshalo.

Zinezinzuzo eziningi zokwelapha futhi zivame ukusetshenziselwa izihloko, yize ezinye zingafakwa.

Amafutha abalulekile e-Peppermint ne-lavender ayasiza kakhulu lapho uphathwa yikhanda.

Ukufaka uwoyela obalulekile we-peppermint emathempelini kukhonjisiwe ukunciphisa izimpawu zekhanda lokungezwani (17).

Okwamanje, uwoyela we-lavender usebenza kahle ekwehliseni ubuhlungu be-migraine nezimpawu ezihambisana nawo uma usetshenziswa endebeni engenhla futhi uhogela ().

Thenga uwoyela we-peppermint nowoyela we-lavender online.

7. Zama i-B-Complex Vitamin

Amavithamini B yiqembu lama-micronutrients ancibilikiswa ngamanzi adlala izindima eziningi ezibalulekile emzimbeni. Isibonelo, banikela ekuhlanganisweni kwe-neurotransmitter futhi basize ukuguqula ukudla kube ngamandla (19).

Amanye amavithamini B angaba nomphumela wokuzivikela ekhanda.

Ucwaningo oluningi lukhombisile ukuthi uvithamini B wengeza i-riboflavin (B2), i-folate, i-B12 ne-pyridoxine (B6) inganciphisa izimpawu zekhanda (,,).

Amavithamini anama-B aqukethe wonke amavithamini we-B ayisishiyagalombili futhi ayindlela ephephile, engabizi kakhulu yokwelapha izimpawu zekhanda ngokwemvelo.

Amavithamini B athathwa njengaphephile ukuwathatha njalo, njengoba encibilikiswa ngamanzi futhi noma yikuphi okweqile kuzokhishwa ngomchamo ().

Ungathola amavithamini B ku-inthanethi.

8. Thambisa Ubuhlungu Ngokucindezelwa Okubandayo

Ukusebenzisa i-compress ebandayo kungasiza ukunciphisa izimpawu zakho zekhanda.

Ukufaka izingcindezi ezibandayo noma ezibandayo entanyeni noma endaweni yekhanda kunciphisa ukuvuvukala, kubambezela ukuqhutshwa kwemizwa futhi kunciphise imithambo yegazi, konke okusiza ukunciphisa ubuhlungu bekhanda ().

Kwesinye isifundo kwabesifazane abangama-28, ukufaka iphakethe lejeli elibandayo ekhanda kunciphise kakhulu ubuhlungu be-migraine ().

Ukwenza icompress ebandayo, gcwalisa isikhwama esingenamanzi ngeqhwa bese usigoqa ngethawula elithambile. Faka i-compress ngemuva kwentamo, ekhanda noma emathempelini ekusizeni ikhanda.

9. Cabanga Ukuthatha iCoenzyme Q10

ICoenzyme Q10 (CoQ10) yinto ekhiqizwa ngokwemvelo ngumzimba esiza ukuguqula ukudla kube ngamandla nemisebenzi njenge-antioxidant enamandla (26).

Ucwaningo lukhombisile ukuthi ukuthatha izithasiselo zeCoQ10 kungaba yindlela ephumelelayo futhi engokwemvelo yokwelapha ikhanda.

Isibonelo, isifundo esisodwa kubantu abangu-80 sikhombisile ukuthi ukuthatha ama-100 mg wezithako ze-CoQ10 ngosuku kunciphise imvamisa ye-migraine, ubunzima nobude ().

Olunye ucwaningo olufaka abantu abangama-42 ababhekana ne-migraines ejwayelekile bathola ukuthi imithamo emithathu ye-100-mg yeCoQ10 usuku lonke isize ukwehlisa imvamisa ye-migraine kanye nezimpawu ezihlobene ne-migraine njenge-nausea ().

Izithako ze-CoQ10 ziyatholakala ku-inthanethi.

10. Zama i-Elimination Diet

Ucwaningo lukhombisa ukuthi ukungabekezelelani kokudla kungadala ikhanda kwabanye abantu.

Ukuthola ukuthi ngabe ukudla okuthile kubangela ikhanda elibuhlungu njalo, zama ukudla okuqeda okususa ukudla okuhlobene kakhulu nezimpawu zakho zekhanda.

Ushizi osugugile, utshwala, ushokoledi, izithelo ezisawolintshi kanye nekhofi kungezinye zezinto ezivame ukubikwa zokudla kubantu abane-migraines ().

Kwesinye isifundo esincane, ukudla kokuqeda amasonto ayi-12 kunciphise inani labantu abahlushwa ikhanda be-migraine. Le miphumela iqale kumaka amasonto amane ().

Funda kabanzi lapha mayelana nokuthi ungakulandela kanjani ukudla kokuqeda kahle.

11. Phuza itiye elinekhofi noma ikhofi

Ukuthumela iziphuzo eziqukethe i-caffeine, njengetiyi noma ikhofi, kunganikeza ukukhululeka lapho uhlaselwa yikhanda.

I-caffeine ithuthukisa imizwa, inyuse ukuqapha futhi ivimbe imithambo yegazi, konke okungaba nomthelela omuhle ezimpawu zekhanda ().

Kuyasiza futhi ukwandisa ukusebenza kwemithi ejwayelekile esetshenziselwa ukwelapha ikhanda, njenge-ibuprofen ne-acetaminophen ().

Kodwa-ke, ukuhoxa kwe-caffeine kukhonjisiwe futhi ukuthi kubangela ikhanda uma umuntu esebenzisa njalo i-caffeine futhi eyeka ngokungazelelwe.

Ngakho-ke, abantu abathola ikhanda elibuhlungu njalo kufanele bakhumbule ukudla kwabo okune-caffeine (33).

12. Zama Ukuthena

I-acupuncture iyindlela yomuthi wendabuko wamaShayina ohilela ukufaka izinaliti ezincane esikhunjeni ukukhuthaza amaphuzu athile emzimbeni ().

Lo mkhuba uxhunyaniswe nokwehliswa kwezimpawu zekhanda ezifundweni eziningi.

Ukubuyekezwa kwezifundo ezingama-22 kufaka phakathi abantu abangaphezu kuka-4,400 bathola ukuthi ukukhishwa kwesikhumba kwakusebenza njengemithi ejwayelekile ye-migraine ().

Olunye ucwaningo lwathola ukuthi ukutshopa kwakusebenza kahle futhi kuphephe kakhulu kune-topiramate, umuthi we-anticonvulsant osetshenziselwa ukwelapha i-migraines engapheli ().

Uma ufuna indlela yemvelo yokwelapha ikhanda elingapheli, i-acupuncture ingaba ukukhetha okufanelekile.

13. Khululeka ngeYoga

Ukuzijwayeza i-yoga kuyindlela enhle kakhulu yokuqeda ukucindezeleka, ukwandisa ukuguquguquka, wehlise ubuhlungu futhi uthuthukise izinga lakho lokuphila ().

Ukuthatha i-yoga kungasiza ekunciphiseni ukuqina nobuningi bekhanda lakho.

Ucwaningo oluthile luphenye imiphumela yokwelashwa kwe-yoga kubantu abangama-60 abane-migraines engapheli. Ukuvama kwekhanda nokuqina kunciphise kakhulu kulabo abathola kokubili ukwelashwa kwe-yoga nokunakekelwa okuvamile, uma kuqhathaniswa nalabo abathola ukunakekelwa okuvamile bodwa ().

Olunye ucwaningo luthole ukuthi abantu abenza i-yoga izinyanga ezintathu babe nokuncipha okukhulu ebunzimeni bekhanda, ubukhali kanye nezimpawu ezihambisanayo, uma kuqhathaniswa nalabo abangalisebenzisi i-yoga ().

I-3 Yoga Isusa Ukukhulula Ama-Migraines

14. Gwema Iphunga Elinamandla

Amaphunga aqinile afana nalawo avela kumakha nasemikhiqizweni yokuhlanza angadala abantu abathile ukuba bahlaselwe yikhanda.

Ucwaningo olwalubandakanya abantu abangama-400 ababhekana ne-migraine noma i-tension headaches bathola ukuthi iphunga elinamandla, ikakhulukazi amakha, lalivusa ikhanda ().

Lokhu kuzwela kwephunga kubizwa ngokuthi yi-osmophobia futhi kuvamile kulabo abane-migraines engapheli ().

Uma ucabanga ukuthi ungazwela ephunga, ukugwema amakha, intuthu kagwayi nokudla okunephunga elimnandi kungasiza ekwehliseni amathuba okuthola i-migraine ().

15. Zama Ikhambi Lamakhambi

Amakhambi athile afaka i-feverfew ne-butterbur anganciphisa izimpawu zekhanda.

I-Feverfew isitshalo esinezimbali esinezinto ezilwa nokuvuvukala.

Olunye ucwaningo lubonisa ukuthi ukuthatha izithako ze-feverfew ngemithamo ye-50-150 mg ngosuku kunganciphisa imvamisa yekhanda. Kodwa-ke, ezinye izifundo zehlulekile ukuthola inzuzo ().

Izimpande ze-Butterbur zivela esihlahleni esingapheli esidabuka eJalimane futhi, njenge-feverfew, sinemiphumela yokulwa nokuvuvukala.

Ucwaningo oluningi lukhombisile ukuthi ukuthatha i-butterbur kukhishwe ngemithamo ye-50-150 mg kunciphisa izimpawu zekhanda kubantu abadala nasezinganeni ().

IFeverfew ngokuvamile ibhekwa njengephephile uma ithathwa ngamanani anconywayo. Kodwa-ke, i-butterbur kufanele iphathwe ngokuqapha, njengoba amafomu angaqinisekisiwe angadala ukulimala kwesibindi, futhi nemiphumela yokusetshenziswa kwayo isikhathi eside ayaziwa (, 46).

I-Feverfew iyatholakala ku-intanethi.

16. Gwema amaNitrate namaNitrate

Ama-nitrate nama-nitrites yizinto zokuvikela ukudla ezivamile ezifakwa ezintweni ezifana nezinja ezishisayo, amasoseji nebhekoni ukuzigcina zintsha ngokuvimbela ukukhula kwamagciwane.

Ukudla okukuqukethe kukhonjisiwe ukuthi kudala ikhanda kwabanye abantu.

Ama-nitrites angaqala ikhanda ngokubangela ukwanda kwemithambo yegazi ().

Ukuze unciphise ukuvezwa kwakho kuma-nitrites, nciphisa inani lezinyama ezicutshungulwayo ekudleni kwakho bese ukhetha imikhiqizo engenayo i-nitrate lapho kungenzeka khona.

17. Hlikihla itiye lejinja

Impande ye-ginger iqukethe izinto eziningi ezizuzisayo, kufaka phakathi ama-antioxidants nezinto ezilwa nokuvuvukala (48).

Ucwaningo olulodwa kubantu abayi-100 abane-migraines engapheli bathola ukuthi i-250 mg ye-ginger powder yayisebenza kahle njenge-sumatriptan ejwayelekile yokwelashwa kwekhanda ekwehliseni ubuhlungu be-migraine ().

Ngaphezu kwalokho, ujinja usiza ukunciphisa isicanucanu nokuhlanza, izimpawu ezivamile ezihambisana nokuqaqanjelwa yikhanda okunzima ().

Ungathatha i-ginger powder ngefomu le-capsule noma wenze itiye elinamandla ngezimpande ze-ginger ezintsha.

18. Thola Ukuzivocavoca umzimba

Enye yezindlela ezilula zokunciphisa imvamisa yekhanda nobukhali ukuzibandakanya ekusebenzeni komzimba.

Isibonelo, isifundo esisodwa kubantu abangama-91 bathole ukuthi imizuzu engama-40 yokuhamba ngebhayisikili yasendlini kathathu ngesonto ibisebenza kangcono kunezindlela zokuphumula ekwehliseni imvamisa yekhanda ().

Olunye ucwaningo olukhulu olufaka abantu abangaphezu kuka-92,000 lukhombise ukuthi izinga eliphansi lokuzivocavoca umzimba lihlotshaniswa ngokusobala nengozi eyengeziwe yekhanda ().

Kunezindlela eziningi zokukhuphula izinga lomsebenzi wakho, kodwa enye yezindlela ezilula ukwengeza inani lezinyathelo ozithathayo usuku lonke.

Okusemqoka

Abantu abaningi banomthelela omubi ngenxa yekhanda elibuhlungu njalo, okwenza kubaluleke ukuthola izindlela zokwelashwa zemvelo nezisebenzayo.

I-Yoga, izithasiselo, uwoyela obalulekile nokuguqulwa kokudla konke kuyizindlela zemvelo, eziphephile nezisebenzayo zokunciphisa izimpawu zekhanda.

Ngenkathi izindlela zendabuko ezifana nemithi zivame ukudingeka, kunezindlela eziningi zemvelo nezisebenzayo zokuvimbela nokwelapha ikhanda uma ufuna indlela ephelele.

Funda le ndatshana ngeSpanishi.