Nangona kubonakala ngathi i-migraines yakho iyingozi kakhulu ubomi bakho, kukho iindlela zokuba usebenze ngakumbi kwi-migraine ukunakekelwa-ukuze uziva unamandla kwaye ungenako ukuhlaselwa kwezi zihlaselo, ezibuhlungu.
Ezi zicwangciso ezinhlanu ziyakunceda ukwandisa ukunakekelwa kwe-migraine (phantsi kolawulo lugqirha wakho):
- Ukuzibandakanya kwimimiselo enempilo
- Ukubona uMgqirha wezeMpilo oyiNtloko
- Ukugcina iMigraine Diary
- Ukuthatha Imithi Yakho Yomzimba I-Migraine Ngokufanelekileyo
- Ukuthatha Imithi Yakho Yokukhusela iMigraine (Ukuba ikwabiwe)
Isicwangciso esisodwa: Ukuzibandakanya kwimimiselo ephilileyo
Kubalulekile ukuqonda ukuba ngelixa uqala ukuthintela kunye / okanye ukujamelana neyona nto ibalulekileyo ekulawuleni i-migraine, akunokuba yinto yokuqala ukuba ugxilise kuyo njengoko uqala ukubuyisela ukulawula impilo yakho ye-migraine.
Kunoko, qalisa ngezinto eziziseko. Yiya kwixesha eliqhelekileyo elikhuthaza impilo yengqondo kunye nengqondo. Oku kubandakanya:
- ukutya ukutya okunempilo ezizityebi kwiziqhamo, imifuno, iifleji ezipheleleyo kunye neeprotheni ezincikileyo
- ukukhetha amaxesha-okutya okuhambisanayo imihla ngemihla kwaye kungabi nakwiindawo ezininzi zokuba ufumane ubunzima bokulamba
- ukuhlala u-hydrated-cinga amanzi aphuhliweyo, amanzi a-alkali, okanye ukuphonsa i-lemon emanzini akho ukunyusa ukunqwenela kwayo kunye nesibheno
- ukugcina ukulala rhoqo-ukulala ngexesha elifanayo ubusuku bonke nokuvuswa ngexesha elifanayo njalo ekuseni (nangona ngevekiveki).
- ukubandakanya imisebenzi yokuphumula (umzekelo, i-yoga, ukucamngca ngengqondo, ukufunda, ukuphulaphula umculo)
- Ukusebenzisa okungenani imizuzu engama-150 ngeveki (kulungile ukuphululela esi seseshoni, njengemizuzu engama-30 kwiintsuku ezingama-5 ngeveki) zokuzivocavoca ngokukhawuleza (umzekelo, ukugijima, ukuhamba ngokukhawuleza, ukudansa ibhola,
Isicwangciso esiBini: Ukubona ugqirha wakho weNtloko
Kubalulekile ukubona ugqirha wakho wokunyamekela, ngaphezu kweengcali zakho zentloko okanye i-neurologist (ukuba unayo). Ngale ndlela, nayiphi na imeko yezokwelapha ingasombululwa-unokumangaliswa ukuba ezinye iinkalo zempilo yakho zichaphazela njani ukugula kwakho kwe-migraine.
Umzekelo, xubusha nayiphi na ingxaki yokulala nodokotela wakho. Ukunqongophala, intloko yesifuba esentsimi, iyanxusa ukuhambisa imilenze yakho, okanye ubunzima bokuwa okanye ukuhlala ulele kungabonisa ingxaki yokulala yobuthongo njenge-apnea yokulala, isifo sengqondo esinqabileyo, ukuxinezeleka okanye ukuxhalabisa.
Kwakhona kubalulekile ukuba uxoxe naluphi na utshintsho oluthile okanye iimpawu zengqondo kunye nogqirha wakho, nangona ungaqiniseki ukuba zifanelekileyo. Ngokomzekelo, ukulahleka kwesisindo, ukulahlekelwa ngumdla kwimisebenzi, kunye / okanye ukuziva unetyala okanye ukungaxhomeki ithemba ixesha elininzi kunokuba iimpawu kunye neempawu zokudakumba-kwaye uphando lubonisa ukuba ukunyamezeleka kwakho kunokunceda imigraines yakho (kunye nenye indlela).
Amanye amaphupha abalulekileyo ekukhuliseni ugqirha wakho wokunyamekela oku:
- uludwe lwamachiza othabathayo, kuquka i-add-counter-counter-supplements, i-vitamins, okanye i-herbals
- benzisa utywala kunye ne-caffeine
- eminye imvelaphi yentlungu emzimbeni wakho (umzekelo, "iintlungu zentlungu yam" okanye "Ndiyabuhlungu yonke into") - ezi zibonisa inkqubo yesibini intlungu eyenzeka kunye nemigraines yakho, njenge-fibromyalgia okanye i- myofascial trigger point
Isicwangciso sesithathu: Ukubhala konke
Nangona igama lokugcina idayari ye-migraine ibonakala ibonakala kunzima (okanye nokuba isikolo esikhulile), unokumangaliswa ukuba luncedo kangakanani.
Iidayari zingaba luncedo ngokukhethekileyo ekuncediseni oogqirha ngokuqinisekisa ukuxilongwa kwakho kwe-migraine. Khumbula, kusoloko kunokwenzeka ukuba unalo uhlobo oluthile lwesifo sekhanda okanye ingxaki ye-migraine kunezinto ozicingayo, okanye kunokuba umnikeli wonyango wangaphambili wakufumanisa. Unokuba nobuninzi beentloko okanye i-migraine disorder eyenzeka ngexesha elifanayo. Idayari ecacileyo inokunceda ugqirha ukuba alungise konke oku ngaphandle.
Ngokuphathelele ukuchonga iziphumo, idayari yakho ingakukhanyisela ekudleni, emikhondweni, ekuvezeni, nasezixininweni ezinokuthi zihambelane nemigraines yakho. Umsebenzi olula wokubhala ungaphinda ube unyango-uhlobo lokuphumla, njengoko uthatha ixesha lokuphonononga iingcinga zakho nokunyamekela impilo yakho.
Ukuba ukubhala kwiphephancwadi akubhenxisi kuwe, zama ukuthayipha amanqaku kwifowuni yakho, usebenzisa i-recorder encane, okanye ucela uncedo lokubhala lomhlobo okanye iqabane (isizathu esihle sesikhathi esithile somgangatho kunye).
Isicwangciso sesine: Ukuthatha iMicrafute yakho eyiyo ngokufanelekileyo
Abantu abaninzi abane-migraine abaqinisekanga ukuba baza kuthatha njani imithi yabo yokuhlaselwa kwe-migraine. Oku akumangalisi, ngakumbi abo banyamezela imithi-migraines-ingaba nzima ukuchaza phakathi kweentloko eziye zaqhubeka iintsuku ("ayisoze yaphela") kunye nekhanda elitsha eliphambuka kwimvelaphi yesifo esiyintloko.
Enye i-caveat kukuba abanye abantu abane-migraines basengozini okanye sele bexhatshazwa ngamachiza amaninzi . Oku kuthetha ukuba umntu uvelisa olunye uhlobo lweengxaki zentloko ephezulu phezu kwengxaki yesifo sekhanda esele ikhona ngaphambili, oku nookudibanisa umfanekiso.
Enyanisweni, ungamangaliswa ukuba ugqirha wakho ecela ukuba uyeke ukuthabatha imithi yokuguqula i-migraine ekuqaleni kwenkqubo yakho yokwenza unyango. Oku kuthetha ukukunceda (nangona kungaba yintlonelo ekuqaleni), ngoko ugqirha wakho unokukwazi ukuba isigqirha sonyango esingaphezulu kweentloko sidlala indima entlungu yakho yentloko.
Ezi zizathu zibini kutheni kubaluleke kakhulu ukufuna uncedo lwe-migraine kumgqirha wakho, ngokuqhelekileyo unomdlavuza wegazi xa i-migraines yakho ingapheliyo. Ngogqirha wakho, ungafunda indlela yokwahlula phakathi kwe-migraine "kwi" kunye ne-migraine "off" kwiintsuku, ukuze ukwazi ukuphatha ukuhlaselwa kwe-migraine ngokukhawuleza xa intlungu ilula.
Ugqirha wakho unokukufundisa ngokuthe ngqo ukuba ungathabatha njani imithi yakho yecrafraine, njengokuba kukho amacandelo ambalwa kuye. Ngokomzekelo, abantu abaninzi abawuthathi umthamo ofanelekileyo ekuqaleni kokuhlaselwa kwabo kwe-migraine.
Abanye abakwaziyo ukuba unyango lwabo lunokuthi (kwaye kufuneka) luthatyathwe kwakhona ngexesha elithile emva kwe-dose yokuqala, ngaphambi kokuba ubonwe kungabonakali.
Sekunjalo, abanye abaqapheli ukuba kukho inani elithile elilodwa lonyango. Ngokomzekelo, kukho ii- triptans ezifumanekayo njenge-spray pray or as injection enganikwa phantsi kwesikhumba.
Isicwangciso sesithandathu: Ukuthatha imithi yakho yokukhusela i-Migraine (Ukuba ikwabiwe)
Injongo yemithi yokukhusela i-migraine kukunciphisa inani, ubude, kunye / okanye ubunzima bokuhlaselwa kwe-migraine, kunye nokunciphisa ukusetyenziswa kwemichiza yokuguquka komzimba (oko kungakhokelela kumachiza amaninzi okuba yintloko).
Oku kuthethiwe, unokumangaliswa ukuba uve ukuba unyango lwe-migraine olukhuselweyo lubonakala lusebenzayo xa linciphisa inani lokuhlaselwa kwe-migraine ubuncinane ubuncinane kwisithuba seenyanga ezintathu. Oku kuthetha ukuba akufanele uyeke ukuthatha imithi yakho yokukhusela nje ngokuba uqhubeka ufumana imigraines. Khumbula, i-migraines "ayiphilisi," kunokuba ilawulwa.
Ukuba awuhlali ujabule ngemithi yakho yokukhusela i-migraine ngenxa yokuphumelela kwayo, iziphumo ezibi, okanye ezinye izinto ezixhalabisayo, nceda uthetha nodokotela wakho kuqala. Musa ukuwuyeka ngokwakho.
Kwakhona kubalulekile ukwazi ukuba kukho izizathu ezininzi zokubangela ukuba ugqirha wakho angancoma imithi yokukhusela i-migraine-ithetha nje ukuba abantu abanemigraines engapheliyo.
Ngokomzekelo, ukuba umntu ufumana ama-4 okanye ngaphezulu ukuhlaselwa kweenyanga, kufuneka aqwalaselwe ngonyango olukhuselayo lwe-migraine.
Ukongeza, ukuhlaselwa kwe-migraine echaphazela kakubi umgangatho wobomi okanye amandla okusebenza imihla ngemihla (nangona kukho iindlela ezinokuzithengisa ezifana nokuguquka kwendlela yokuphila kunye nokusetyenziswa okufanelekileyo kweyeza ezinomsoco ezinzulu) kufuneka ziqwalasele ngokugqithiseleyo imithi yokukhusela i-migraine.
Ekugqibeleni, abanye abantu abakwazi ukunyamezela imishanguzo yokugulisa imithi okanye bayaphikisana (umzekelo, umntu onesifo senhliziyo akanakho ukuthatha i-NSAID okanye i- triptan ). Oku kungaboniswa ngenye impawu ye-migraine yeyeza yokukhusela.
Kufuneka uqaphele ukuba ukuthatha imithi yokukhusela i-migraine ayikuzibophelela ubomi. Uninzi lwabantu lithatha iinyanga ezintandathu ukuya kwisithoba. Ngokuqhelekileyo ibhuloho elungileyo yabantu ukufumana ukulawulwa kokuhlaselwa kwabo de kube nako ukulungisa iziphumo ezinokubangela okanye izinto ezinzulu zokwelapha ezisebenza kakuhle kubo.
Iindaba ezilungileyo kukuba kukho inani lemithi yokukhusela i-migraine yokuzikhethela, ngasinye ngesiphumo salo sodwa, iindlela zokusebenza, kunye neerimen regimens. Ngoko ke, kunokuthatha umonde ngaphambi kokuba ufumane unyango olusilungelayo.
Imizekelo yemigqaliselo yokukhusela i-migraine yokuthintela kuqala ibandakanya:
- Topamax (topiramate)
- Depakote (divalproex / sodium)
- Inderal (propanolol)
- ITrolrol (metoprolol)
ILizwi
Hlala uqhubeka kwimigudu yakho yokufumana ulwazi ngawe okanye umntakwabo omthandayo. Nangona kukho iinkqubo ezikhoyo ezifumanekayo, kunokuthatha umsebenzi onzima kunye nomonde ukufikelela kumgangatho wendlela yokulungelelanisa kunye nokunyamekela ngokuthe ngqo kwimigraines yakho.
> Imithombo:
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> Jensen R et al. I-diary headache diary head (BDHD) yamkelwe kwaye iyanceda ekuxilongweni kwentloko. ukufundisisa kweYurophu kunye neLatin American. Cephalalgia . NgoNovemba 2011 (15): 1549-60.
> Loder E, Burch R, Rizzoli P. Izikhokelo ze-AHS / AAN ze-2012 zokukhusela i-epradic migraine: isishwankathelo kunye nokuthelekiswa nezinye izikhokelo zenkcubeko zamuva. Intloko . 2012 Juni; 52 (6): 930-45.
> ISilberstein SD. Ukuthintela unyango lwe-migraine. Continuum (Minneap Minn) . Ngo-Agasti ka-2015; 21 (4 intloko yesifo): 973-89.
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