Indlela Yokugwema I-Migraine Ngaphambi Kokuba Kwenzeke

-Delile

• 1. Gwema imisindo emikhulu nezibani ezikhanyayo
• 2. Naka ukukhetha kokudla
• 3. Gcina idayari yekhanda
• 4. Qaphela izinguquko ze-hormonal
• 5. Thatha izithasiselo
• 6. Naka isimo sezulu
• 7. Yidla futhi ulale ngokwenqubo ejwayelekile
• 8. Gwema ukucindezeleka
• 9. Khetha izivivinyo zokuphumula
• Hlela kusengaphambili

Ukuvimbela i-migraines

Cishe abantu abayizigidi ezingama-39 baseMelika babhekana nekhanda le-migraine, ngokusho kweMigraine Research Foundation. Uma ungomunye walaba bantu, uyazi ukuthi ngezinye izikhathi izimpawu ezikhubazayo ezingaba yimbangela yazo, ezibandakanya:

• isicanucanu
• isiyezi
• ukuhlanza
• ukuzwela ekukhanyeni, umsindo, nephunga

Ngokukhomba nokugwema izimbangela ezithile, unganciphisa amathuba akho okuba ne-migraine.

Funda ukuze ufunde ukuthi ungayigwema kanjani i-migraine ngaphambi kokuthi iqale.

1. Gwema imisindo emikhulu nezibani ezikhanyayo

Imisindo emikhulu, izibani ezikhanyayo (ngokwesibonelo, izibani ze-strobe), nokugqugquzela izinzwa yizimbangela ezivamile zekhanda le-migraine. Lezi zinkanuko kungaba nzima ukuzigwema, kepha ukwazi ukuthi zenzeka ezimweni ezithile nasezindaweni ezithile kungasiza. Lokhu kufaka phakathi:

• ukushayela ebusuku
• ukuba sezinkundleni zamabhayisikobho
• ukuhambela amakilabhu noma izindawo ezinabantu abaningi
• uhlangabezana nokukhanya okuvela elangeni

Thatha ikhefu kusuka ku-TV noma esikrinini sekhompyutha ukuze uphumule amehlo akho, futhi ulungise amazinga okukhanya ezikrinini zedijithali. Bhekisisa konke ukuphazamiseka okubukwayo nokulalelwayo, futhi uqiniseke ukuthi ungakugwema kalula uma kuvela i-migraine.

2. Naka ukukhetha kokudla

Ukudla neziphuzo ezithile kungaqala ikhanda, njenge:

• ushokoledi
• iwayini elibomvu
• inyama esetshenzisiwe
• ubumnandi
• ushizi

Yazi ukuthi yikuphi ukudla nezithasiselo ezikulethela ikhanda futhi ufunde ukukugwema. Ukudla neziphuzo ezine-caffeine noma utshwala - ikakhulukazi amawayini abomvu noma i-champagne - yizimbangela ezivamile. Nciphisa inani olisebenzisayo phakathi nosuku, noma uzigweme ngokuphelele uma kudingeka.

3. Gcina idayari yekhanda

Ngokugcina idayari, ungabona kalula izimbangela zakho ezithile ze-migraine. Nazi izibonelo zezinto ongazigcina:

• okudlayo nokuphuzayo
• isimiso sakho sokuzivocavoca nesimiso
• isimo sezulu
• imizwa enamandla nemizwa ongahle ube nayo
• imithi yakho kanye nemiphumela yabo emibi
• izikhathi nobukhali bekhanda lakho

Lokhu kungakusiza ubone iphethini kokuvela kwakho kwe-migraine futhi kuzokwenza ukuthi ukugweme kube lula.

4. Qaphela izinguquko ze-hormonal

AmaHormone adlala indima ebalulekile maqondana nemigraines. Abesifazane abaningi bavame ukuzwa ubuhlungu bekhanda obengeziwe be-migraine ngesikhathi, noma ngaphambi nje kwesikhathi sabo sokuya esikhathini. Abesifazane kufanele baqaphele ikakhulukazi izindlela zabo zokudla kanye nemikhuba yokuzivocavoca ngalesi sikhathi. Lokhu kuzonciphisa izimpawu ngaphambi kokuba ziqale. Ngokusho kweMayo Clinic, izindlela zokuvimbela inzalo zomlomo kanye ne-hormone replacement therapy (HRT) zingakhuphula imvamisa nobukhulu be-migraines. Abanye besifazane bangathola ukukhululeka ngokushintshela kolunye uhlobo lokulawulwa kokubeletha, kuyilapho abanye bengathola ukuthi bane-migraines embalwa ngenkathi bethatha inzalo.

5. Thatha izithasiselo

Yize i-migraines ingalashwa ngemithi noma ngaphandle kwayo, kubalulekile ukuthola izakhi zomzimba ezifanele. Ukuthatha amakhambi namaminerali athile kungasiza ukuvimbela i-migraines. Ukushoda kweMagnesium kukhonjisiwe ukuthi kufaka isandla ekuqaleni kwe-migraines, ngakho-ke ukuthatha isengezo sansuku zonke kungasiza ekunciphiseni ukuqhuma. Kodwa-ke, iMayo Clinic ibika ukuthi imiphumela evela kulezi zifundo ihlanganisiwe. Khuluma nodokotela wakho ngamakhambi kanye nezinye izithako ezingabhaliswanga ezinganciphisa izimpawu zakho.

6. Naka isimo sezulu

Izinguquko esimweni sezulu zingathinta amaphethini wakho we-migraine. Umswakama ophezulu nokushisa okushisayo kungashukumisa ikhanda, kanye nezinsuku zemvula. Uma isimo sezulu singakhululeki kuwe, kungadingeka ukuthi ungene ngaphakathi uthathe ikhefu ngaphandle. Vele, awukwazi ukukugwema njalo ukuphuma ngaphandle, kepha unganciphisa isikhathi sakho osichitha esimweni esithile sezulu esinciphisa ikhanda.

7. Yidla futhi ulale ngokwenqubo ejwayelekile

Ukuzila ukudla noma ukweqa ukudla kungadala ikhanda le-migraine. Qiniseka ukuthi udla kungakapheli ihora uvukile bese njalo ngamahora amathathu kuya kwamane. Indlala kanye nokuphelelwa amanzi emzimbeni kubangela i-migraines. Qiniseka ukuthi uphuza amanzi anele, futhi ungalokothi weqe ukudla.

Ukuntula ubuthongo nakho kungakhulisa izimpawu, ngakho-ke qiniseka ukuthi uwashi okungenani amahora ayisikhombisa kuya kwayisishiyagalombili. Ngisho nokulala kakhulu kungadala ikhanda, ngakho-ke ungazami ukuvala ubuthongo obulahlekile ngokusnuza isikhathi eside.

8. Gwema ukucindezeleka

Yize singeke silawule njalo izimo ezicindezelayo, singalawula ukuthi sisabela kanjani kuzo. Imigraines ingumphumela ovamile wemicimbi ecindezelayo. Amasu okuphumula njengokuzindla, i-yoga, ne-biofeedback kungasiza ekwehliseni amazinga okuxineka.

9. Khetha izivivinyo zokuphumula

Ukuvivinya umzimba njalo kuyingxenye ebalulekile yempilo enempilo. Kepha ukuzivocavoca okukhulu, njengokuphakamisa izinsimbi, kungadala ikhanda.

Naka impendulo yomzimba wakho emisebenzini ethile. Khetha imisebenzi ekhuthaza ukunciphisa ingcindezi ngaphandle kokufaka ubunzima obuningi emzimbeni, njenge-yoga, i-aerobics elula, noma i-tai chi. Ukuthatha izidakamizwa ezilwa nokuvuvukala ngaphambi kokuzivocavoca kungasiza ekunciphiseni izimpawu.

Hlela kusengaphambili

Ukufunda ukugwema izimbangela zakho ezithile nokuhlela phambili kuyingxenye ebalulekile yokugcina imigraines yakho ilawulwa. Ngokuzibamba kusenesikhathi, ungagwema izimpawu ezinzima kakhulu.

Ukuze uthole amathiphu amaningi ngokuvimbela nokuphatha i-migraines, landa uhlelo lwethu lokusebenza lwamahhala, iMigraine Healthline. Ngeke nje uthole izinsiza kusebenza zochwepheshe ku-migraine, kodwa sizokuxhumanisa nabantu bangempela abakuqondayo lokho obhekene nakho. Buza imibuzo, funa iseluleko, futhi wakhe ubuhlobo nabanye abutholayo. Landa uhlelo lokusebenza lwe-iPhone noma i-Android.