Izindlela Ezingu-10 Zemvelo Zokunciphisa Izimpawu Ze-Migraine

-Delile

• 1. Gwema izinja ezishisayo
• 2. Faka amafutha ka-lavender
• 3. Zama i-acupressure
• 4. Funa ukushisa komzimba
• 5. Faka uwoyela wepepermint
• 6. Hamba ujinja
• 7. Bhalisela i-yoga
• 8. Zama i-biofeedback
• 9. Faka i-magnesium ekudleni kwakho
• 10. Bhuka i-massage
• Ukuthatha

Ama-migraines awawona amakhanda ajwayelekile. Uma uhlangabezana nazo, uyazi ukuthi ungahle uzwe ubuhlungu bokushaya ngamandla, isicanucanu, nokuzwela ekukhanyeni nasemsindweni. Lapho kuhlasela i-migraine, uzokwenza cishe noma yini ukuyenza ihambe.

Amakhambi emvelo ayindlela engenazidakamizwa yokwehlisa izimpawu ze-migraine. Lezi zindlela zokwelashwa ekhaya zingasiza ekuvimbeleni i-migraines, noma okungenani zisize ukunciphisa ubunzima nobude bazo.

Qaphela: Imigraines enamandla ingadinga ukwelashwa ngemithi kadokotela noma ye-over-the-counter (OTC). Khuluma nodokotela wakho ngohlelo lokwelashwa olukusebenzelayo.

1. Gwema izinja ezishisayo

Ukudla kudlala indima ebalulekile ekuvikeleni imigraines. Ukudla okuningi neziphuzo kuyaziwa okubangela i-migraine, njenge:

• ukudla okunama-nitrate kufaka phakathi okushisayo
  izinja, inyama edilivwayo, ubhekeni nesoseji
• ushokoledi
• ushizi oqukethe i-
  i-tyramine eyenzeka ngokwemvelo, efana ne-blue, feta, cheddar, Parmesan,
  naseSwitzerland
• utshwala, ikakhulukazi iwayini elibomvu
• ukudla okuqukethe i-monosodium
  i-glutamate (MSG), isithuthukisi se-flavour
• ukudla okubanda kakhulu njengeqhwa
  ukhilimu noma iziphuzo ezibandayo
• ukudla okusetshenzisiwe
• ukudla okufakwe emanzini anosawoti
• ubhontshisi
• izithelo ezomisiwe
• imikhiqizo yobisi enamasiko efana ne-
  ubisi lwebhotela, ukhilimu omuncu, neyogathi

Inani elincane le-caffeine linganciphisa ubuhlungu be-migraine kwabanye abantu. I-caffeine nayo ikhona kweminye imithi ye-migraine. Kepha, i-caffeine eningi kakhulu ingadala i-migraine. Kungase futhi kuholele ekhanda elinzima lokukhipha i-caffeine.

Ukuthola ukuthi yikuphi ukudla neziphuzo okubangela i-migraines yakho, gcina idayari yokudla yansuku zonke. Qopha konke okudlayo futhi uqaphele ukuthi uzizwa kanjani ngemuva kwalokho.

2. Faka amafutha ka-lavender

Ukuhogela uwoyela obalulekile kunganciphisa ubuhlungu be-migraine. Ngokuya kocwaningo luka-2012, abantu abadonsa uwoyela we-lavender ngesikhathi kuhlaselwa i-migraine imizuzu eyi-15 bathole ukukhululeka ngokushesha kunalabo abadonsa i-placebo. Amafutha e-lavender angahogela ngqo noma asetshenziswe ehlanjululwe emathempelini.

3. Zama i-acupressure

I-Acupressure umkhuba wokufaka ingcindezi ngeminwe nangezandla kumaphoyinti athile emzimbeni ukudambisa izinhlungu nezinye izimpawu. Ngokusho kwe-a, i-acupressure iyindlela yokwelashwa ethembekile yabantu abanobuhlungu obuvela ekhanda elingapheli nakwezinye izimo. Ucwaningo oluhlukile oluthola i-acupressure lungasiza ukukhulula isicanucanu esihlobene ne-migraine.

4. Funa ukushisa komzimba

I-Feverfew iyimifino yezimbali ebukeka njenge-daisy. Yikhambi lesintu lemigraines. Ngokusho kuka-a, noma kunjalo, abukho ubufakazi obanele bokuthi i-feverfew ivimbela i-migraines. Noma kunjalo, abantu abaningi bathi kusiza izimpawu zabo ze-migraine ngaphandle kwemiphumela emibi.

5. Faka uwoyela wepepermint

I-menthol emafutheni e-peppermint ingavimba ukuthi i-migraine ingafiki, ngokusho kwe-. Ucwaningo luthole ukuthi ukusebenzisa isixazululo se-menthol ebunzini nasemathempelini kuphumelela kakhulu kune-placebo yezinhlungu ezihambisana ne-migraine, isicanucanu nokuzwela okulula.

6. Hamba ujinja

Ujinja waziwa ngokunciphisa isicanucanu esibangelwa izimo eziningi, kufaka phakathi i-migraines. Kungaba nezinye izinzuzo ze-migraine. Ngokusho, i-ginger powder yehlise ubunzima be-migraine nobude besikhathi kanye ne-sumatriptan yezidakamizwa kadokotela, kanye nemiphumela emibi embalwa.

7. Bhalisela i-yoga

I-Yoga isebenzisa ukuphefumula, ukuzindla, nokuma komzimba ukukhuthaza impilo nenhlalakahle. kukhombisa ukuthi i-yoga ingakhulula imvamisa, ubude besikhathi, namandla we-migraines. Kucatshangwa ukuthi kuthuthukisa ukukhathazeka, kudedele ukungezwani ezindaweni ezingama-migraine-trigger, futhi kuthuthukise impilo yemithambo yegazi.

Yize abacwaningi bephetha ukuthi kusheshe kakhulu ukuncoma i-yoga njengokwelashwa okuyisisekelo kwe-migraines, bakholelwa ukuthi i-yoga isekela impilo yonke futhi ingaba lusizo njengokwelashwa okuhambisanayo.

8. Zama i-biofeedback

I-Biofeedback iyindlela yokuphumula. Kukufundisa ukulawula ukusabela okuzimele ekucindezelekeni. I-Biofeedback ingasiza kuma-migraines abangelwa ukusabela komzimba ekucindezelekeni njengokuqina kwemisipha.

9. Faka i-magnesium ekudleni kwakho

Ukushoda kweMagnesium kuxhunyaniswe nekhanda kanye ne-migraines. Ucwaningo lubonisa ukuthi i-magnesium oxide supplementation isiza ukuvimbela i-migraines nge-aura. Kungavimbela nemigraines ehlobene nokuya esikhathini.

Ungathola i-magnesium ekudleni okubandakanya:

• ama-alimondi
• imbewu yesame
• imbewu ye-sunflower
• Amantongomane aseBrazil
• cashews
• Ibhitela lamantongomane
• oatmeal
• amaqanda
• ubisi

10. Bhuka i-massage

Ukubhucungwa masonto onke kunganciphisa imvamisa ye-migraine futhi kuthuthukise ikhwalithi yokulala, ngokusho kwe-. Ucwaningo luphakamisa ukuthi ukusikhipha umzimba kuthuthukisa ukucindezeleka okubonakalayo namakhono okubhekana nesimo. Kuyasiza futhi ukwehlisa izinga lokushaya kwenhliziyo, ukukhathazeka, kanye namazinga e-cortisol.

Ukuthatha

Uma uthola i-migraines, uyazi ukuthi izimpawu zingaba yinselele ukubhekana nazo. Ungahle uphuthelwe umsebenzi noma ungakwazi ukubamba iqhaza emisebenzini oyithandayo. Zama amakhambi angenhla bese uthola ukukhululeka.

Kungasiza futhi ukukhuluma nabanye abakuqonda kahle lokho obhekene nakho. Uhlelo lwethu lokusebenza lwamahhala, i-Migraine Healthline, likuxhumanisa nabantu bangempela abathola i-migraines. Buza imibuzo ehlobene nokwelashwa futhi ufune izeluleko kwabanye abakutholayo. Landa uhlelo lokusebenza lwe-iPhone noma i-Android.