7 Izindlela Zokuzinakekela Wonke Umuntu Ophethwe I-Migraine Okufanele Azazi

-Delile

• 1. Yidla okuthile.
• 2. Phefumulela phezulu.
• 3. Prakthiza ukubona ngeso.
• 4. Zindla.
• 5. Phuza amanzi.
• 6. Thatha uhambo lokuhambahamba.
• 7. Sebenzisa amafutha abalulekile.
• Buyekeza kwe-

Ikhanda elibuhlungu le-hangover libi ngokwanele, kodwa ukuhlasela kwe-migraine okugcwele, ngaphandle kwendawo? Yini okubi kakhulu? Uma unesifo se-migraine, noma ngabe sithathe isikhathi esingakanani, uyazi ukuthi ubuchopho bakho nomzimba wakho kungazizwa kanjani ngemuva kwesiqephu. Ukhathele AF, cranky, futhi cishe uzizwa sengathi ukukhala. Iphathe ntombazane—kodwa ke buyela ekuzizweni njengawe futhi ngala masiko okuzinakekela azokwenza noma ubani azizwe ejabule, ngisho noma ungazange uvele uphume ekhanda lakho ekhonsathini yensimbi enzima engokomfanekiso.

Into eyodwa okufanele uyiqaphele: Azinconywa njengokwelashwa kwe-migraines uqobo. Kodwa-ke, ukufaka imikhuba yokuzinakekela kanye nezindlela zokuphumula ohlelweni lwakho oluvamile kuboniswe ukunciphisa imvamisa yokuhlaselwa kwe-migraine, ngokusho kuka-Elizabeth Seng, Ph.D., uprofesa osizayo e-Albert Einstein College of Medicine e-Yeshiva University. Iphuzu eliyinhloko: Ziphathe ngokwengeziwe kuseshini ebandayo kaningi.

1. Yidla okuthile.

Isayensi ikhombisile ukuthi ukudla ukudla okuningana, okuncane, okunempilo usuku lonke kungasiza ekugcineni ama-migraines, ngokusho kukaSeng. Eqinisweni, ukweqa ukudla kwaziwa njengokubangela ukudumazeka okujwayelekile, okuyigama elithi Seng elincamelayo esikhundleni “sokuqala” njengoba lo mkhuba omubi, kanye nezinto ezinjengokucindezeleka nokungalali kahle, kungase kubangele ukuqaqamba kwekhanda kodwa kungakwenzi lokho.

Ngakho-ke usikisela ukuthi udle okuthile ngemuva nje kokuhlaselwa yi-migraine (uma isicanucanu sehlile, kunjalo). Ngenkathi uzofuna ukubuyela emuva ngokudla okunempilo, ukudla okuphelele njengezithelo nemifino kanye namaprotheni anciphile ukuze uphinde uthole amandla — ikakhulukazi uma ubhekene nokuhlanza — uSeng ukukhuthaza ukuthi futhi udle nje okuthile okukwenza ujabule. Cabanga: Uma usudlulile umkhuhlane futhi ungakwazi ~ekugcineni~ ukudla ukudla kwangempela, ngakho wenza ushizi owuthandayo oyosiwe kanye nesobho.

2. Phefumulela phezulu.

Usanda kuba nesipiliyoni sokuhlukumezeka ngokwengqondo nangokomzimba. Udinga ukukhathazeka ngokushesha, futhi ukuphefumula kungasiza. (I-ICYDK, i-migraines nobuhlungu bekhanda kungezinye zezimo eziningi ukuphefumula futhi, ikakhulukazi, ukuphefumula okujulile okungasiza ekunciphiseni.)

Konke kuncike ekulawuleni nasekunciphiseni ingcindezi, kuchaza uSeng. Ufuna ukwakha kumasu wokulawulwa kwengcindezi njengokuphefumula okujulile, nokuphumula kwemisipha okuqhubekayo esimisweni sakho ukuze ugcine impilo ingaguquguquki ngangokunokwenzeka, okubandakanya ukugcina amazinga okucindezeleka okuphansi, uthi. Lokhu kungenxa yokuthi "ukwanda kakhulu nokuncipha okungazelelwe kwengcindezi kuhlotshaniswa nokuhlaselwa kokuqala kwe-migraine," esho.

"Akunakwenzeka ukwenza ukuphefumula okujulile kahle futhi ungabi nokunciphisa ukucindezeleka kwakho," esho.

Ibhonasi: Ukuphefumula kungasiza naphakathi kwenkinga ye-migraine, futhi. Abanye abantu bazama ukusebenzisa ukuphefumula okujulile ngesikhathi sekhanda uqobo futhi, ngokungajwayelekile, bathi kuyabaphazamisa ezinhlungwini, kusho uSeng. (Okuhlobene: Amasu we-3 Breathwork Angathuthukisa Impilo Yakho)

3. Prakthiza ukubona ngeso.

Kungenzeka ukuthi uzwile ukuthi ukubona ngeso lengqondo kungakusiza kanjani ukuchoboza izinhloso zakho, kepha le ndlela ingakuthumela futhi endaweni engagcwalisiwe ngobuhlungu be-migraine. USeng uphakamisa ukuthi uqale ngokuphefumula okujulile, ungene endaweni enethezekile, bese uvala amehlo akho. Ukubona okuvamile kungafaka ukuya endaweni ekhethekile engqondweni yakho, njengasebhishi noma ehlathini, kepha uSeng uthanda ukusebenzisa ukubonwa okucaca kancane kobuhlungu.

"Ngicela abantu ukuthi balibone ngeso lengqondo ikhandlela elikhanyisiwe futhi bacabange ukuthi lokho kufudumala nokushisa kungaba njani, noma ukubona ngeso lengqondo isihlahla sishintsha umbala phakathi nezinkathi ezine zonyaka" uyachaza. “Ukuba nokuthile okuhlaba umxhwele ngempela ukucabanga ngakho kungaba okucwilisayo futhi kuphumule ngempela.”

4. Zindla.

Njengokuphefumula okujulile, ukuthola isikhathi sokuzijwayeza ukuzindla njalo kuzosiza ingqondo nomzimba wakho ukusetha kabusha ngokuqondile ngemva kokuhlaselwa yi-migraine, kodwa kungase futhi kuvimbele okunye ukuthi kwenzeke esikhathini esizayo. Njengazo zonke ezinye izeluleko zokuzinakekela eziphakanyisiwe, ukungaguquguquki kubusa phezulu lapha: Kumayelana nokwenza okungaguquguquki kokuzindla kunebude besikhathi esichithwa ukuzindla, kusho uSeng. (Okuhlobene: Izinhlelo zokusebenza Ezingcono Kakhulu Zokuzindla Zabaqalayo)

Eqinisweni, u-Seng uthi okusha, okusazoshicilelwa, ucwaningo luye lwathola ukuthi ngokuqondile, ukuzindla kwengqondo kubonakala kunciphisa ukukhubazeka okuhlobene ne-migraine. Abantu bangaba nezinsuku eziningi ze-migraine njengangaphambili - noma abambalwa imbala ngisho-kepha bayakwazi ukubuyela ekuzizweleni njengabo futhi benze lokho abakufunayo ngokushesha.

“Uma usudlule kulo mkhuba omubi, zithathele imizuzu eyi-10 kuye kwengama-20, uphefumule kakhulu futhi uvule isithombe esibonakalayo, futhi uzobe uzenzela isevisi enhle,” kusho uSeng.

5. Phuza amanzi.

Ukuhlala u-hydrated kuza nezinzuzo eziningi zezempilo ungasayiphathi eyokuthi ingakunika isikhumba sakho amandla. Nakuba ubufakazi obuphathelene nokuthi i-hydration idlala indima kanjani nge-migraines ayinamandla njengezinye izici (okungukuthi ukweqa ukudla), u-Seng uthi idatha yocwaningo ibonise ukuthi abaningi abaphethwe yi-migraine babika ukuthi bazizwa bephelelwe amanzi ekuqaleni kokuhlasela kwe-migraine.

Ngakho-ke qiniseka ukuthi uphuza njalo amanzi usuku lonke ukuze ugcine izinga le-hydration enempilo. Thumela ukuhlaselwa kwe-migraine, finyelela ibhodlela lakho lamanzi ukuze uzizwe ugcwaliswa ngemuva kwempi enesisu esithukuthele nekhanda elishayayo. USeng uncoma ukuthi iziguli zakhe zigcobe ibhodlela lamanzi lonke lapho zithatha noma imuphi umuthi we-migraine, njengoba ubulala izinyoni ezimbili ngetshe elilodwa. (Okuhlobene: Kwenzekeni Lapho Ngiphuza Amanzi Amabili Njengamanzi Engivame Ukwenza Esontweni)

6. Thatha uhambo lokuhambahamba.

Uma uphakathi kwekhanda lokucindezeleka noma ukuhlaselwa yi-migraine, ayikho indlela ongasebenza ngayo noma ngabe ufuna. Eqinisweni, ngisho nokuvivinya umzimba okuncane njengokukhuphuka izitebhisi kungenza ubuhlungu bekhanda bube bubi nakakhulu, kusho uSeng. Kepha uma usudlule kokubi kakhulu, futhi ubuhlungu bekhanda, isicanucanu, nanoma yiziphi ezinye izimpawu eziqeda amandla sebudambile, qhubeka uthathe ukungahambi ngendlela ezungeza ibhulokhi.

Umsebenzi womzimba we-aerobic ovamile futhi ongaguquki uboniswe ukunciphisa imvamisa ye-migraines kanye nekhanda elibuhlungu, kusho u-Sara Crystal, M.D., udokotela wezinzwa, uchwepheshe wekhanda, kanye nomeluleki wezokwelapha we-Cove, insizakalo ehlinzeka ngemithi yokwelapha yekhanda egunyazwe yi-FDA kanye ne-migraine. Futhi ngenkathi ijaji lisaphumile ukuthi yiluphi uhlobo lokuzivocavoca noma ukuqina okungcono kakhulu, kumayelana nokwakha imisebenzi ejwayelekile ye-aerobic empilweni yakho ebaluleke kakhulu uma kukhulunywa ngokuvinjelwa kwe-migraine, usho kanjalo.Futhi, siyazi ukuthi ukuba semvelweni kunciphisa ama-hormone akho okucindezeleka, ngakho-ke okungenani, uzovele uzizwe ungcono ngemuva kokuthola umoya omusha.

7. Sebenzisa amafutha abalulekile.

"Amafutha abalulekile futhi angaba yindlela ewusizo yokuthola ukukhululeka, ngoba angavimba ukudluliswa kobuhlungu, anciphise imicu yobuhlungu, futhi anciphise ukuvuvukala," kunezela uDkt. I-Peppermint ne-lavender kubonakala kungoyena oyili obaluleke kakhulu wokusiza i-migraine, kanti lawo maphunga amabili angahlanganiswa ndawonye. Kodwa-ke, phawula ukuthi kunemihlahlandlela enconywayo yokusebenzisa uwoyela obalulekile we-migraines noma ukwelapha noma yini enye ngempela, ngakho-ke qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuyifaka esimisweni sakho. (Okuningi: Izinzuzo Zokusebenzisa Amafutha Abalulekile, Ngokusho Kocwaningo Lamuva)

Buyekeza kwe-