Ukuba uke wanyamezela ukuphosa, ukunyamezela intlungu ye-migraine, mhlawumbi unokukwenza malunga nantoni na ukuyiyeka.
Ukuyeka i-migraine xa iqala ngokuqinisekileyo kubalulekile, kodwa ukuthintela ukuba kwenzeke kwindawo yokuqala kukubhetele kwaye kuza kukugcina ininzi intlungu ekupheleni.
Iindaba ezilungileyo kukuba kukho ezinye i-migraine ezibangelwa ukulawula, oku kuthetha ukuba xa ezo zinto zikhutshwa (okanye zincitshiswe), unokunciphisa imvama ye-migraines yakho.
Ukutshintsha iindlela zokulala
Ukulala kakhulu, okanye ubuthongo obuninzi bungabangela ukuhamba. Zama ukubambelela kwishedyuli yokulala ngokulala ngexesha elifanayo ubusuku bonke kwaye uvuke ngexesha elifanayo njalo ekuseni. Ukongeza, sebenzela ukufumana iiyure ezisixhenxe ukuya kwezi-9 zokulala ngokungaphazamiseki ubusuku bonke.
Ekugqibeleni, ukukunceda ukukhusela ukulala nokulala ebusuku, ukunciphisa inani le-caffeine kunye nokukhanyisa ekukhanyeni kwakho ngaphambi kokulala, kubandakanywa ithelevishini, ifowuni kunye nokusetyenziswa kwekhompyutheni.
Ukujamelana Nokunyamezela Ngxinzelelo
Ukuxinezeleka kunye nokuxhalaba kunokubangela ukuba i-migraines ibangele. Baya kwenza ukuba i- migraine isele ibuhlungu . Funda indlela yokunciphisa uxinzelelo ngokuzivocavoca, ukwenza izinto eziphathekayo, ukupapashwa okanye ukuthetha iingxaki zakho.
Nangona ungumntu ohlala ehamba, zama ukuthatha ixesha ukwenza into oyithandayo. Ungaphinda ufune ukuqwalasela ukukhawuleza kwishedyuli ephahliweyo.
Ukuxhatshazwa kweMilly Medication
Ukusetyenziswa rhoqo kwezilwanyana zentlungu , nokuba izidakamizwa ezingaphezulu kwe-counter-counter-counter-like-like-tylenol (i-acetaminophen) kunye ne-ibuprofen, kunokubangela ukuba imigraine ikhulise ngokuphindaphindiweyo kunye namandla. Oku kwaziwa ngokuba yintloko yesicatshulwa okanye unyango olungaphezulu kwentloko . Qinisekisa ukuba uyalinciphisa ukusebenzisa kwakho la mayeza okuphulukisa entloko ukuba angabi ngaphezu kwamaxesha amabini ngeveki.
Ukuba ufuna ukusebenzisa ngaphezulu, thetha nodokotela wakho. Unokufumana inzuzo kwimihla ngemihla yokukhusela i-migraine.
Ukufumana iHormone Fluctuations
IiHormone ezifaka isandla kumjikelezo wesisu ukuya kwimizi zinokubangela ukuba i-migraines ifumaneke . Ngenxa yoko, ezinye iindlela zokwelapha i-hormone zingakhokelela kwimigraines ephindaphindiweyo. Ukuba ukhathalela ama-hormone, xubusha okukhethwa kukho kolawulo lwakho lokuzalwa kunye nodokotela wakho.
Iipilisi zokulawula ukuzalwa eziphantsi kwamahomoni, okanye ukhetho lokuzalwa lokuzalwa olungama-hormone, lunokusebenza kangcono kuwe. Ukongezelela, ukusebenzisa iipilisi zokulawula ukuzala okunciphisa ukunyuka kwamahomoni kwinyanga nganye kunokunceda.
Ukubonakaliswa Kwamanye Amanxeba
Iintshefu zinokubangela i-migraines kwabanye abantu abanomdla wokuvumba. Iziqhamo eziqhelekileyo ezivumbayo ziquka iintyatyambo, iziqhumiso, iimveliso zokucoca, intlungu kunye nothuli. Ukufakela umsi wecuba, nokuba utshaya okanye ukhangele umsi wesandla , ungabangela ukuba u-migraine.
Ukuba isiphunga esithile sinokubangela ukuba i-migraines yakho, kukulungele ukuyiphepha okanye ukufumana isicwangciso esinciphisa kakhulu (umzekelo, ukushiya iwindi evulekile).
Ukuthenga izongezo zokutya
Izongezo zokutya, ezifana ne- MSG kunye ne-nitrate, ziyinto eqhelekileyo ye-migraine. I-MSG ngamanye amaxesha itholakala kwiintlobo ezithile zokutya okukhawulezileyo, i-ramen noodle, kunye nesobho kunye nemifuno.
Ama-nitrate ayenziwa ngokucutshungulwa okanye aphilisiwe, njengamaqanda abandayo, izinja ezishushu, kunye nebhekoni.
U-Aspartame, isithuba sokutshatyalaliswa kweswekile, kunokubangela ukuba abantu bangene kwimigraines kwabanye, njengokuba kudla ukutshintsha, okufumaneka rhoqo kwiindawo zokutya, i-cheeses ezindala kunye nokutya okunemvubelo.
Ukugcina idayari yokutya kunokukunceda ukuba uqaphele ngokucacileyo ukutya kwakho.
Ukubonakaliswa kwiZibane ezikhanyayo
Nangona uvakalelo ekukhanyeni luphawu oluqhelekileyo lwe-migraine , ukubonakaliswa ngokukhawuleza, ukukhanya okukhazimulayo njengelanga elikhanyayo okanye ukukhanya kwe-fluorescent, kunokubangela ukuba i-migraine ibangele. Kwakhona kubalulekile ukukhumbuza ii-glares, ezifana nezo kwikhompyuter yakho, okanye ukukhanya kwelanga okungabonakala ngokukhawuleza.
Ukuba uyazi ukuba i-migraines yakho ibangelwa kukukhanya okukhanyayo, kulungile ukugqoka izibuko zelanga kunye nentsimbi xa uphuma elangeni okanye kwigumbi elikhanyayo.
Ukudla ukudla
Ukuzila ukutya okanye ukulahleka ukutya kungabangela lula kwi-migraine. Oku kucatshangelwa ukuba yiphumo leshukela legazi eliphantsi, nangona kubangelwa isizathu esicacileyo. Ngoko unakekele umzimba wakho ngokutya ukutya rhoqo kunye / okanye ukutya okunesondlo.
Ukufumana Iinguqulelo Zemizwelo
Uphando lubonisa ukuba unxibelelwano, nokuba luyinkimbinkimbi, phakathi kweemigraines kunye nezimo zengqondo, njengengcinezelo. Ekugqibeleni, unyango lwakho luya kunceda nje uzive lubhetele kodwa lunokukunceda imigraines yakho. Nceda uthethe nogqirha wakho ukuba unomdla malunga nomoya okanye ukuziphatha kwakho kungekudala.
Ukutshintshisa i-Caffeine yakho
Inkomishi yakho yansuku zonke ye-joe inokuba yinto engamatshini amathathu e-joe, okuyiyona ingonakalisa ingxaki yakho ye-migraine. Ngokufanayo, ukulahleka inkomfa yakho yasekuseni ye-joe nayo inokunciphisa intloko ye-caffeine . Ukumodareyitha i-caffeine yakho yokudla kuyakunceda i-migraines yakho kwixesha elide.
ILizwi
Ukugwema iziphumo zakho (okusemandleni akhoyo) yindlela enye yokuthatha ulawulo phezu kwempilo yakho ye-migraine. Ukuba unenkathazo ekuchazeni iziphumo zakho, zama ukugcina idayari ecacileyo yenkqubo yakho yemihla ngemihla, kuquka ukutya, iziphuzo, iipatheni zokulala kunye nemithi. Emva koko, wabelane ngogqirha-into engalindelekanga inokuvela.
> Imithombo:
> I-Finocchi C, i-Villani V, iCasucci G.Izicwangciso zokwelapha kwizigulane ze-migraine ezinokukhathazeka kunye nokukhathazeka: ubungqina beklinikhi.Neurol Sci. 2010 Juni; 31 iSiza 1: S95-8.
> UMartin PR.Behavioral management of migraine ikhanda elibangela ukuba: ukufunda ukujamelana neziphumo. Intloko yesifo seNtloko . 2010 Juni; 14 (3) .221-7.
> Panconesi A, Bartolozzi ML, Guidi L. Utywala kunye nemigraine: sifanele sixelele izigulane? Intloko yesifo seNtloko . 2011.