Ukwelashwa Okungajwayelekile Kwe-Spring Migraines

-Delile

• Buyekeza kwe-

Intwasahlobo iletha isimo sezulu esifudumele, izimbali eziqhakazayo, futhi-kulabo abahlushwa imigraines kanye nokungezwani komzimba nezinkathi ezithile zonyaka-umhlaba wokulimala.

Isimo sezulu esineziyaluyalu sonyaka nezinsuku zemvula kwehlisa ingcindezi ye-barometric emoyeni, eguqula ingcindezi ezinsweni zakho, okwenza imithambo yegazi ivuleke futhi ibangele i-migraine. Ingxenye engaphezu kwengxenye yazo zonke iziguli ze-migraine zihlushwa yi-migraines ehlobene nesimo sezulu, ngokusho kocwaningo oluvela eNew England Center for Headache. Ngokufana nendlela abanye abantu abangabikezela ngayo isiphepho ngama-aches emajoyintini abo, abanesifo se-migraine bangabona ukwehla kwengcindezi ye-barometric ngobuhlungu bobuchopho.

Kodwa isimo sezulu akusona ukuphela kwesizathu sokuthi kube nokukhuphuka kwemigraines entwasahlobo, kusho uVincent Martin, MD, uprofesa wezokwelapha emtholampilo kanye nephini likamongameli weNational Headache Foundation. Ukungezwani komzimba nakho kufanele kusolwe. Ucwaningo luka-2013 lukaMartin lwaphetha ngokuthi labo abanezinto ezingezwani ne-hay fever babenamathuba angamaphesenti angama-33 okuba nemigraines ejwayelekile kunaleyo engenayo imibandela. Lapho impova igcwala emoyeni, abanenkinga yokungezwani komzimba bathola izindima zesono ezivuthayo, ezingasusa i-migraine. Futhi ukuzwela kwesistimu yezinzwa okufanayo okwenza abanye abantu bathambekele kakhulu ku-migraines nakho kungadala ukuzwela okukhulu kokungezwani komzimba-futhi okuphambene nalokho.

Ngenkathi ungakwazi ukulawula isimo sezulu, unganciphisa usizi lwama-migraines entwasahlobo ngaphandle kokusebenzisa imishanguzo uma uzama lezi zindlela zansuku zonke.

Hlala esimisweni sokulala. Namathela esikhathini sokulala sansuku zonke nesikhathi sokuvuka, noma ngezimpelasonto. Ukulala ngaphansi kwamahora ayisithupha kungase kuqale ukudumala, kusho uMartin. Ucwaningo lwaseMissouri State University luthole ukuthi ukungalali kahle kubangele ushintsho kumaprotheni acindezela izinhlungu alawula ukuphendula kwezinzwa okucatshangwa ukuthi kudlala indima ebalulekile emigodini. Kodwa ukulala kakhulu nakho akukuhle ngoba isimiso sezinzwa sisabela ezinguqukweni zamaphethini okulala nokuvuvukala, okungase kubangele ikhanda elibuhlungu. Hlela amahora ayisikhombisa kuya kwayisishiyagalombili wesikhathi somcamelo ubusuku ngabunye.

Sika ama-carbs alula. Ama-carbohydrate acolisisiwe njengesinkwa, i-pasta, noshukela, kanye nesitashi esilula njengamazambane kubangela ukuthi ushukela wakho wegazi unyuke kakhulu, kusho uMartin, futhi le spike icasula isimiso sezinzwa esinozwela, okubangela ukuvuvukala emithanjeni yegazi okungaholela ekhanda elinkenkethayo.

Zindla. Ucwaningo oluncane luka-2008 lwathola ukuthi amavolontiya azindla imizuzu engama-20 ngosuku inyanga eyodwa anciphisa imvamisa yawo yekhanda. Abantu aba-om'ed baphinde bathuthukisa ukubekezelela izinhlungu ngamaphesenti angama-36. Uma ungakaze uzame ukuzindla ngaphambilini, khululeka kumkhuba ngokusetha isibali sikhathi ocingweni lwakho imizuzu emibili noma emithathu. Qala ngokuhlala endaweni enethezekile egumbini elimnyama amehlo akho evaliwe. Gxila ekuphefumuleni okujulile bese uzama ukungavumeli ingqondo yakho izule. Uma unenkinga yokukhipha imicabango yakho, zama ukuphinda imantra, efana nokuthi "phefumula" noma "uthule." Khomba ukuzindla nsuku zonke, bese ugoqa kancane isikhathi sakho sibe yimizuzu emihlanu, bese kuba eyi-10, ekugcineni ufinyelele imizuzu engama-20 kuye kwengama-30 ngosuku.

Ungadla ama-cherries amuncu. Isithelo siqukethe i-quercetin, ebambezela ukukhiqizwa kwe-prostaglandin, isithunywa samakhemikhali emzimbeni wakho esenza uzwele kakhulu ezinhlungwini. Ucwaningo lukhombisile ukuthi ama-cherry angama-tart angama-20 noma ama-ounces ayisishiyagalombili wejusi le-tart cherry elingenashukela angalwa nekhanda kangcono kune-aspirin. [Thwitha leli thiphu!]

Vimbela izibani ezikhanyayo. Ucwaningo oluxhaswe yi-National Headache Foundation lubike ukuthi amaphesenti angu-80 abantu abaphethwe yi-migraine aba nokuzwela okungavamile ekukhanyeni. Izibani ezikhanyayo-ngisho nokukhanya kwelanga-kuyaziwa ukuthi kubangela ukuhlaselwa kwe-migraine noma kubhebhethekise ikhanda elivele likhona ngokubangela ukucasuka ohlelweni lwezinzwa lapho imithambo yegazi ekhanda ivuleka ngokushesha futhi ivuthe. Ngaso sonke isikhathi phatha izibuko zelanga ezikhanyayo esikhwameni sakho ukuze uvikele amehlo akho.

Bamba ushizi nenhlanzi ebhemayo. Ushizi osugugile, inhlanzi ebhemayo, notshwala ngokwemvelo kuqukethe i-tyramine, eyakhiwa kusukela ekuwohlokeni kwamaprotheni njengoba ukudla kuvuthwa. Lo mkhiqizo ushisa isimiso sezinzwa, okungase kubangele migraine. Ngenkathi ososayensi bezama ukukhomba ngqo ukuthi i-tyramine idala kanjani i-migraines, enye incazelo ukuthi ibangela amangqamuzana obuchopho ukuthi akhiphe i-norepinephrine yamakhemikhali, ebhekele impendulo yokulwa noma indiza, ekhulisa izinga lokushaya kwenhliziyo futhi ibangele ukukhishwa kwe-glucose, i combo ebhebhethekisa uhlelo lwezinzwa.

Cabanga ngezithako ze-magnesium. Abaphethwe yi-Migraine babonisa amazinga aphansi we-magnesium ngesikhathi sokuhlaselwa kwe-migraine, ngokusho kocwaningo, okuphakamisa ukuthi ukushoda kungaba yimbangela. (Isibonelelo esinconywayo sansuku zonke se-magnesium sabantu abadala sicishe sibe ngama-310mg ngosuku kwabesifazane.) Ucwaningo olufanayo lubonise ukuthi umthamo ophakeme we-magnesium-ngaphezu kuka-600 mg-wehlise kakhulu izehlakalo ze-migraine, kepha isengezo kumele sithathwe nsuku zonke izinyanga ezimbalwa ukuze sebenza ngempumelelo. Khuluma nodokotela wakho kuqala ngaphambi kokuthi uphume noma yimaphi amaphilisi.

Landelela isikhathi sakho senyanga. Abesifazane bathambekele kakhulu ku-migraines kathathu kunabesilisa, ngokusho kweMigraine Research Foundation. Lokhu kungase kube ngenxa yokushintshashintsha kwama-hormone; ukwehla kwe-estrogen kwehlisa umkhawulo wobuhlungu bomzimba wethu, obangela ukuvuvukala kwemizwa ne-boom! -isikhathi se-migraine. Yingakho kungenzeka ukuthi uthole ukuhlaselwa ngesikhathi sokuya esikhathini. Okuqhamukayo: Imigraines eyenziwe yiHormone kulula ukuyilindela nokuyivimba kunemigraines ebangelwa ezinye izimbangela. Ukuthola kahle ukuthi ngesikhathi sokuvuthwa ikhanda lakho livame ukushaya nini, gcina iphephabhuku lekhanda elichaza ukuthi ubuhlungu bufika nini nokuthi buhlala isikhathi esingakanani.

Yenza ubungane nge-feverfew. Ucwaningo oluthile lubonise ukuthi isilinganiso sansuku zonke se-feverfew esithathwe izinyanga ezine sikhiqize ukudipha okungamaphesenti angama-24 kwinani nobukhulu bokuhlaselwa kwe-migraine. Khuluma nedokhumenti yakho ukuze ubone ukuthi ngabe isilinganiso esivamile se-250mg sikulungele yini. [Thwitha leli thiphu!]

Shaya ukuma. Ocwaningweni oluncane olushicilelwe ku Ijenali Yekhanda Elibuhlungu, iziguli ze-migraine ezibambe iqhaza ezinyangeni ezintathu ze-yoga izinsuku ezinhlanu ngesonto imizuzu engama-60 zinezimbangela ezimbalwa zokuhlaselwa kwe-migraine uma kuqhathaniswa neqembu elilawulayo elingazange lenze i-yoga. Ngokusebenza okusebenzayo kweyoga nomsebenzi wokuphefumula, uhlelo lwe-parasympathetic (oluvutha ngesikhathi sokuhlaselwa yi-migraine) lungahle lube nesimo esilinganiselwe ngokomzimba nangokwengqondo, luvimbe imigraines. I-Yoga nayo yaziwa ngokunciphisa amazinga okucindezeleka futhi ikhulise amazinga e-serotonin, kokubili okungavimbela i-migraines.

Qeda amakhanda. Zama ukufaka u-icing amathempeli akho nge-compress ebandayo, iphakethe leqhwa, noma ikepisi elibandayo. Ucwaningo luye lwabonisa ukuthi ukwehlisa izinga lokushisa kwegazi elidlula endaweni evuthayo kungasiza ekuqiniseni imithambo yegazi futhi kuthuthukise ngokuphawulekayo ubuhlungu. Olunye ucwaningo olwenziwa ezigulini ezingama-28 lwathi abaphethwe i-migraine bagqoke amakepisi abandayo ejeli imizuzu engama-25 ngesikhathi sokuhlaselwa okuhlukene okuhlukene kwemigraine. Iziguli zibike ukuthi ubuhlungu buncane kakhulu uma kuqhathaniswa namavolontiya angawafakile amakepisi.

Susa i-gluten. Ukudla i-gluten kungase kubangele i-migraines kubantu abazwela amaprotheni, ngokusho kocwaningo olushicilelwe ku Neurology, ngoba iphrotheni ingadala ukuvuvukala.

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