5 Amavithamini kanye Nezithasiselo zeMigraines

-Delile

• Uvithamini B-2 noma i-riboflavin
• Magnesium
• Uvithamini D
• ICoenzyme Q10
• I-Melatonin
• Ukuphepha kwezithasiselo ze-migraines
• Yini imigraines?
• Ukuvimbela i-migraines
• Ukudla okudlela endlini
• I-3 Yoga Isusa Ukukhulula Ama-Migraines

Ukubuka konke

Izimpawu zemigraines zingenza kube nzima ukuphatha impilo yansuku zonke. Lezi zinhlungu ezibuhlungu zekhanda zingadala izinhlungu zokuqaqamba, ukuzwela ekukhanyeni noma emsindweni, nasekucanuzeleni kwenhliziyo.

Imithi eminingi kadokotela ilapha i-migraines, kepha ingeza nemiphumela emibi engadingeki. Izindaba ezimnandi ukuthi kungahle kube nezinye izindlela zemvelo ongazama ngazo. Amavithamini athile kanye nezithasiselo kunganciphisa imvamisa noma ubunzima be-migraines yakho.

Kwesinye isikhathi, amasu okwelapha i-migraines asebenzela umuntu oyedwa ahlinzeka ngokukhululeka okuncane komunye. Kungenza ngisho nokuthi i-migraine yakho ibe yimbi kakhulu. Yingakho kubalulekile ukusebenzisana nomhlinzeki wakho wezokunakekelwa kwempilo. Bangasiza ukuthuthukisa uhlelo lokwelashwa olukusebenzelayo.

Akukho vithamini noma isengezo noma inhlanganisela yamavithamini nezithako ezifakazelwe ukusiza ukukhulula noma ukuvimbela i-migraines kuwo wonke umuntu. Lokho ngokwengxenye kungenxa yokuthi ikhanda lomuntu ngamunye lihlukile futhi linezimbangela ezihlukile.

Noma kunjalo, izithako zokudla okunomsoco okulandelayo zinesayensi esekela ukusebenza kwazo futhi kungakufanelekela ukuzama.

Uvithamini B-2 noma i-riboflavin

Ucwaningo alukakhombisi ukuthi uvithamini B-2, owaziwa nangokuthi i-riboflavin, usiza kanjani ukuvimbela i-migraines. Kungaba nomthelela endleleni amaseli agaya ngayo amandla, ngokusho kukaMark W. Green, MD, uprofesa we-neurology, i-anesthesiology, kanye nemithi yokuvuselela, kanye nomqondisi wekhanda nemithi yezinhlungu e-Icahn School of Medicine eNtabeni iSinayi.

Ukubuyekezwa kocwaningo okushicilelwe kwi-International Journal for Vitamin and Nutrition Research kuphethe ngokuthi i-riboflavin ingadlala indima enhle ekwehliseni ukuvama nobude besikhathi sokuhlaselwa yi-migraine, kungabi nemiphumela emibi kakhulu.

Uma ukhetha ukwesekwa kukavithamini B-2, uzofuna ukukhomba ama-milligram angama-400 kavithamini B-2 nsuku zonke. UClifford Segil, DO, udokotela wezinzwa e-Providence Saint John's Health Centre eSanta Monica, eCalifornia, uncoma ukuphuza amaphilisi amabili ayi-100-mg, kabili ngosuku.

Yize ubufakazi obuvela ocwaningweni bunqunyelwe, unethemba lokuthi kungenzeka uvithamini B-2 welaphe i-migraines. "Phakathi kwamavithamini ambalwa engiwasebenzisayo ekilabhini yami, kusiza kaningi ukwedlula amanye amanye odokotela abaningi bezinzwa abasebenzisayo," esho.

Magnesium

Ngokwe-American Migraine Foundation, imithamo yansuku zonke ka-400 kuya ku-500 mg we-magnesium ingasiza ekuvikeleni imigraines kwabanye abantu. Bathi kusebenza kakhulu ikakhulukazi emigodini ephathelene nokuya esikhathini, nalabo abane-aura ehambisana nayo, noma izinguquko ezibonakalayo.

Ukubuyekezwa kocwaningo mayelana nokusebenza kwe-magnesium ekuvimbeleni i-migraine kuphawula ukuthi ukuhlaselwa kwe-migraine kuye kwaxhunyaniswa nokuntuleka kwe-magnesium kwabanye abantu. Ababhali bathola ukuthi ukunikeza i-magnesium ngemithambo kungasiza ukunciphisa ukuhlaselwa okunamandla kwe-migraine, nokuthi i-magnesium yomlomo inganciphisa imvamisa namandla we-migraines.

Lapho ufuna isengezo se-magnesium, qaphela inani eliqukethwe kupilisi ngalinye. Uma iphilisi elilodwa liqukethe kuphela i-200 mg ye-magnesium, uzofuna ukuyiphuza kabili nsuku zonke. Uma ubona indle evulekile ngemuva kokuthatha lo mthamo, ungahle uthande ukuzama ukuthatha kancane.

Uvithamini D

Abaphenyi baqala ukuphenya ukuthi iyiphi indima i-vitamin D engadlala kumigraines. Okungenani kusikisela ukuthi ukwesekwa kukavithamini D kungasiza ekunciphiseni imvamisa yokuhlaselwa kwe-migraine. Kulolo cwaningo, ababambiqhaza banikezwa amayunithi angama-50 000 ka-vitamin D ngesonto.

Ngaphambi kokuba uqale ukuthatha izithasiselo, buza udokotela wakho ukuthi udinga kangakanani uvithamini D umzimba wakho. Ungahlola futhi noMkhandlu kaVitamin D ukuthola ukuholwa okujwayelekile.

ICoenzyme Q10

ICoenzyme Q10 (CoQ10) yinto enemisebenzi ebalulekile emizimbeni yethu, efana nokusiza ukukhiqiza amandla kumaseli nokuvikela amaseli emonakalweni we-oxidative. Ngoba abantu abanezifo ezithile bakhonjisiwe ukuthi banamazinga aphansi we-CoQ10 egazini labo, abacwaningi banentshisekelo yokuthola ukuthi izithasiselo zingaba yini nezinzuzo zezempilo.

Ngenkathi kungekho bufakazi obuningi obutholakalayo ekusebenzeni kweCoQ10 ukuvimbela i-migraines, kungasiza ukunciphisa imvamisa yezinhlungu ze-migraine. Ihlukaniswe kumihlahlandlela ye-American Headache Society ngokuthi "kungenzeka isebenze." Kudingeka izifundo ezinkulu ukuhlinzeka ngesixhumanisi esichazayo.

Umthamo ojwayelekile weCoQ10 ufinyelela ku-100 mg othathwe kathathu ngosuku. Lesi sengezo singasebenzisana nemithi ethile noma ezinye izithasiselo, ngakho-ke hlola udokotela wakho.

I-Melatonin

Eyodwa ku-Journal of Neurology, Neurosurgery, and Psychiatry ibonise ukuthi i-hormone melatonin, evame ukusetshenziselwa ukulawula imijikelezo yokulala, ingasiza ekwehliseni imvamisa ye-migraine.

Ucwaningo lukhombisile ukuthi i-melatonin ngokuvamile ibekezelelwa kangcono futhi ezimweni eziningi iphumelela kakhulu kune-amitriptyline yezidakamizwa, evame ukubekelwa ukuvimbela i-migraine kepha ingaba nemiphumela engemihle. Umthamo osetshenziswe ocwaningweni wawungu-3 mg nsuku zonke.

IMelatonin inenzuzo yokutholakala ngaphezu kwekhawunta ngemali ephansi. Ngokusho kweMayo Clinic, ngokuvamile kubhekwa njengokuvikelekile kumithamo enconywayo, yize i-FDA ingayincomi ukuthi isetshenziselwe okuthile.

Ukuphepha kwezithasiselo ze-migraines

Izithasiselo eziningi ezithengiswa ekhawunteni ngokuvamile zibekezelelwa kahle futhi ziphephile, kepha nazi ezinye izinto okufanele uzigcine engqondweni:

• Njalo hlola nodokotela wakho ngaphambi kokuqala isengezo esisha. Amanye amavithamini, amaminerali, nezinye izithasiselo zingasebenzisana nemithi okungenzeka uyayithatha. Futhi zingakhulisa isimo sempilo esivele sikhona.
• Abesifazane abakhulelwe kufanele uqaphele ikakhulukazi ngokuthatha izengezo ezintsha. Ezinye aziphephile kwabesifazane abakhulelwe.
• Uma unezinkinga zamathumbu (GI), noma uke wahlinzwa nge-GI, kufanele futhi ukhulume nodokotela wakho ngaphambi kokuthatha izithako ezintsha. Ungahle ungakwazi ukubamunca njengoba kwenza abantu abaningi.

Futhi khumbula ukuthi lapho uqala ukuthatha isengezo esisha, ungahle ungaboni imiphumela khona manjalo. Ungadinga ukuqhubeka nokuyithatha okungenani inyanga ngaphambi kokubona izinzuzo.

Uma isithasiselo sakho esisha sibonakala senza imigraines yakho noma esinye isimo sempilo sibe sibi kakhulu, yeka ukuyithatha ngokushesha bese ukhuluma nodokotela wakho. Isibonelo, i-caffeine ingasiza ekunciphiseni ikhanda kwabanye abantu, kepha ingababangela abanye.

Ungalokothi ucabange ukuthi wonke amavithamini, amaminerali, nezinye izithasiselo ziphephile, noma ukuthi zisezingeni elifanayo. Isibonelo, ukuthatha uvithamini A omningi ngokweqile kungaholela ekuphathweni ikhanda, isicanucanu, ikhoma, nasekufeni.

Buza udokotela wakho noma usokhemisi ngaphambi kokuthatha isinqumo sokuzama umkhiqizo omusha wokungezelela noma isilinganiso.

Yini imigraines?

Akuzona zonke izinhlungu zekhanda ezingama-migraines. I-migraine i-subtype ethile yekhanda. Izimpawu zakho ze-migraine zingafaka noma iyiphi inhlanganisela yalokhu okulandelayo:

• ubuhlungu ohlangothini olulodwa lwekhanda lakho
• umuzwa wokushaya ngamandla ekhanda lakho
• ukuzwela ekukhanyeni okukhanyayo noma imisindo
• ukungaboni kahle noma izinguquko ezibukwayo, ezibizwa nge- "aura"
• isicanucanu
• ukuhlanza

Okuningi kusacacile ukuthi yini ebanga imigraines. Kungenzeka babe nenxenye ethile yezakhi zofuzo. Izici zemvelo nazo zibonakala zidlala indima. Isibonelo, lezi zinto ezilandelayo zingadala i-migraines:

• ukudla okuthile
• izithasiselo zokudla
• izinguquko ze-hormonal, njengokuncipha kwe-estrogen okwenzeka ngaphambi noma ngemuva kwesikhathi sowesifazane
• utshwala
• ukucindezeleka
• ukuzivocavoca, noma ukunyakaza okungazelelwe

Ezimweni ezingavamile, ukuphathwa ikhanda kungaba uphawu lwesimila ebuchosheni. Kufanele njalo utshele udokotela wakho uma unekhanda elijwayelekile elithinta ikhwalithi yakho yokuphila.

Ukuvimbela i-migraines

Ukuba segumbini elinokuthula, elimnyama kungaba enye indlela yokuvimbela noma yokusiza ekwelapheni i-migraine. Lokho kungazwakala kulula, kepha kuya ngokuya kujwayelekile ezweni lanamuhla elisheshayo.

"Impilo yanamuhla ayisivumeli ukuthi sikwenze lokhu kaningi," kusho uSegil. "Ukuphumula noma ukuthatha imizuzu embalwa ukuphumula endaweni ethule nasebumnyameni kuvame ukukhipha ikhanda."

"Imithi yesimanje ayiyinhle ekwelapheni izifo eziningi kodwa yinhle kakhulu ekusizeni iziguli ezinekhanda," kwengeza uSegil. Uma uvulekele ukuthatha imishanguzo kadokotela, ungamangala ukuthi eminye yayo isebenza kahle kanjani.

Imithi efanele ingakusiza wehlise inani lemigraines oyitholayo. Kunganciphisa futhi ukuqina kwezimpawu zakho.

Udokotela wezinzwa angakusiza ukuthi wakhe umuthi noma uhlobo lokungezelela oluhambisana nezimo zakho. Futhi zinganikeza ngamathiphu wokukusiza ukuthi ubone futhi ugweme okubangela i-migraine.

Uma ungenayo i-neurologist, buza udokotela wakho oyinhloko mayelana nokuthola eyodwa.

Ukudla okudlela endlini

Amavithamini nezinye izithako zingasiza ukudambisa noma ukuvimbela i-migraines kwabanye abantu.

Kunemithi ethile yamakhambi engaphinde ibe yimithi yokwelapha ephumelelayo ye-migraines. Okuphawuleka kakhulu yi-butterbur. Ukukhishwa kwempande yayo ehlanziwe, ebizwa ngama-petasites, "kusungulwa njengokusebenza" ngokuya ngemikhombandlela ye-American Headache Society.

Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuzama noma imaphi lawa mavithamini, izithasiselo, noma amakhambi.

I-3 Yoga Isusa Ukukhulula Ama-Migraines