Ngamanye amaxesha ufuna ukuphatha intloko yakho ngokwemvelo, ngaphandle kokusetyenziswa kweepilisi. Oku kuqondakalayo kunye nendlela eqondakalayo-qalisa ngamakhambi asemakhaya kwaye uhambe ukusuka apho.
Yenza umsebenzi ophumayo
Ingcinezelo yinto eqhelekileyo yokuthwala intloko kunye ne- migraines kwaye inokubangela ukuba utshintsho oluvela kwintsholongwane olunexesha eliqhelekileyo lube sisifo esiyintloko.
Zama ukuphumla, nantoni na ekuthethwa ngayo kuwe-njengokuthanda ukulala okanye ukuphumla ebumnyameni, egumbini elithule, ukucamngca, ukwenza i-yoga, ukuba neqabane lakho likunike i-back back rub, okanye uthathe ibhafu elifudumeleyo. Zama ukuphepha ukuvuselela i-elektroniki njengeTV okanye ikhomputha (unike ingqondo yakho ikhefu).
Ukuba ufumanisa ukuba uninzi lwexinzelelo yentamo okanye ukusikwa kwemisipha kwaye ukuphucula kunciphisa intloko yakho, unokufuna ukuqwalasela ukufunda ukuphucula imisipha (PMR) ukunciphisa intloko yakho kwixesha elizayo. I-PMR yinkqubo apho umntu eyazi kakuhle kwaye emva koko uvuselela imisipha emzimbeni wabo ngendlela echanekileyo.
Ithagethi iNdawo yePuphu
Nangona ubuhlungu be-intlungu-ukunciphisa ukunyusa ukubethekisa iintempile zakho zentlungu yokubandezeleka akufunyanwanga ukuba konke kunenzuzo yokumisa intloko, ayinabungozi. Kwakhona, kubantu abaninzi, la macebo anganciphisa intlungu ngexeshana de kubekho elinye ikhambi lekhaya okanye iyeza-counter-counter-counter.
Zama ezi zicwangciso ezijolise kwindawo yentlungu yakho yentloko:
- Beka ipakethe yeqhwa okanye isiselo esibandayo kwi-scalp, tempile okanye entanyeni
- Ukunyanzelisa okanye ukufaka uxinzelelo kwingingqi echaphazelekayo yentlungu ngomnwe wakho okanye into
- Buza iqabane lakho ukuba uhlaziye i-scalp yakho nentamo
Yidla i-Snack ephilileyo
Ukutya kudlala indima enzima kwimpilo yakho yekhanda.
Ukutya ukutya kunye nokutya ukutya okunomsoco ekudleni okubangelwa intloko kungakhokelela ekubeni unentloko. Ukungaphuzi manzi aneleyo, ukusela utywala, okanye ukunqumla ikhofu yakho yasekuseni inokubangela ukuba inwele. Ukuba ukrokrela intloko ye-caffeine ukuhoxiswa kwentloko, inkompo yekhofi kufuneka inciphise intloko yakho ngaphakathi kweyure-nangona ekugqibeleni, ukuphelisa okanye ukunciphisa i-caffeine yakho yokudla kuyona nto ifanelekileyo kwi-headache impilo yakho. Ukuba awuqinisekanga ukuba zeziphi izinto zokutya zidlala indima, ungakhathazeki. Zama ukuba ne-snack enempilo njengeprotheyini ye-bar okanye i-granola kunye neklasi yamanzi ende. Ayikwazi ukulimaza kwaye inokukwenza uzive ungcono.
Zama ifomu lokuzivocavoca
Ukuhlala ulungelelaniso ngokusetyenziswa kwansuku zonke kuyindlela ephilileyo yokuhlangabezana nayo kwaye mhlawumbi unciphise intloko. Ngexa uhamba ukugijima kwi-treadmill cishe akuyi kunciphisa ikhanda lakho elibi, ukubandakanyeka kwindlela yokuphumla efana ne yoga okanye uhambo olude nje. Ukusetyenziswa kwemisipha kunye nokomeleza izixhobo kunye nezinye iindlela zokwelapha zonyango zinganceda kwakhona ekuhambeni kwexesha ngenxa yengqondo yakho. Oku kuyinyaniso ngokukhethekileyo ukuba iintloko zakho zihlotshaniswa nokuxinwa kwemisipha okanye ezinye iingxaki entanyeni, njengentloko yekhanda .
ILizwi
Yindlela enengqiqo yokuzama ikhambi lekhaya ukukhulula intloko yakho ngaphambi kokuya kwindlela yonyango.
Njengebhonasi eyongeziweyo, ikhambi lekhaya elinciphisa intloko yakho linokunika inkcazelo malunga nokokubangele intloko eyokuqala.
Imithombo:
U-Anderson RE & Sensical C. Ukuthelekiswa kwonyango olukhethiweyo lwe-osteopathic kunye nokuphumla kweentloko zentlungu. Intloko 2006; 46 (8): 1273-80.
Chaibi A, Tuchin PJ & Russell MB. Iingcebiso zokwenza umthambo nge-migraine: ukuhlolwa okucwangcisiweyo. J Ubuhlungu bentloko . 2011 ngoMatshi; 12 (2): 127-33.
Gil-MartÃnez A et al. Ukunyangwa komzimba njengonyango lwe-migraine kunye neentloko zesifo-ntlobo: ukuhlolwa ngokuchanekileyo kwezilingo zonyango. Rev Neurol. Ngo-2013 uNgo-16; 57 (10): 433-43.
Nash JM, kunye neBrage RW. Ukuqonda uxinzelelo lweengqondo, iinkqubo zezinto eziphilayo, kunye neempembelelo kwintloko eyintloko. Intloko. 2006; 46 (9): 1377-1386.
Iphepha le-P. Cervicogenic: Ubungqina obukhokelwa ubungqina bokulawulwa kweeklinikhi. Int J Sports Phys Ther. 2011 Sep; 6 (3): 254-66.