Iindlela ezili-10 eziphezulu zokukhusela okanye ukunciphisa intloko yesifo kunye ne-Migraine Pain

Intloko kunye ne-migraines zinokuba yingozi, kodwa kukho iindlela ezininzi zokunciphisa intlungu okanye ukuzinyusa ngokupheleleyo.

Uninzi lwezi zicwangciso onokuziphumeza ngaphandle kwengxaki enkulu, kwaye kufuneka uhlawule igalelo ngokukhawuleza ekuncincizeni uxinzelelo kunye nentloko okanye i-migraine.

Funda kwiindlela ezili-10 eziphezulu zokuphepha okanye ukunciphisa intloko yakho okanye intlungu ye-migraine.

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Thola ezininzi zokulala

Kuninzi, kuncinci, okanye ukuphazamiseka ubuthongo luyinto eqhelekileyo yokubangela intloko kunye ne-migraine. Iingcali zincoma ukuba ubeke amaxesha ukuba ulale kwaye uvuke, uze unamathele kula maxesha, kwaneeveki kunye neeholide.

Ukuba ungaziva uphumule emva kobusuku bokulala okanye amava obuthongo obukhulu kakhulu, uxoxe nodokotela wakho ngesifundo sokulala ukulawula ukuphazamiseka kokulala.

Kaninzi

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Yidla kakuhle kwaye kaninzi

Xa uqaqa ukutya, ishukela lakho legazi liyakunqumla, okubangela ukuba kube negalelo okanye kuncedise kwi-headache okanye kwimigraine. Ngako oko, kufuneka uqiniseke ukuba udla rhoqo, nangona uthabatha i-snack (kwaye nangona ishedyuli yakho esichukumisayo isebenza nxamnye nawe kule nto).

Zama ukucwangcisa ukutya ngokulinganisela rhoqo, kwaye ugcine ukutya okunesondlo okunempilo, ngelixa ngexesha elifanayo lihamba ngokucacileyo ngokutya okutya okukhawulezayo (ngokumangalisayo, ukutya okungafunekiyo kunokubangela ukuba kubekho intloko kwabanye abantu).

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Musa ukuhlaziywa

Ukuze ugweme iintloko kunye ne-migraine, kufuneka uqiniseke ukuba uphuze ngokwaneleyo. Kwabanye abantu, nokuba ukunyanzeliswa komzimba kwamanzi kungabangela intlungu yentloko , ngoko ke kufuneka ukusela amaninzi amanzi. Amanzi alungileyo - ezinye iivisi zezityalo, kunye ne-caffeine efumaneka kwikofi, itiye, kunye neziphuzo ezininzi ezithathayo, zingabangela intloko kunye ne-migraine.

I-hydration efanelekileyo ibalulekile kwimpilo enhle ngokubanzi, ngoko uya kusebenza ngaphezu kokuthintela intlungu kwintliziyo ngokukwenza oku.

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Dlala i-Detector Detective

Zama ukugcina i- headache nsuku zonke kunye ne-diary migraine , enokukunceda ukulandelela ukutya, imisebenzi kunye nezinye izinto ezinokubangela intlungu yentloko. Unokuhlangana ne-trigger ukuya kwiiyure ezingama-48 ngaphambi kokuba i-headache okanye i-migraine iqale, ngoko i-diary egcinwe ngokucophelela ingabonisa iipatheni ongazange uzibonise ngaphambili.

Kwakhona, nangona awukwazi ukubona intloko okanye u-migraine uzibangela (okanye akukho zikho na ezicacileyo), loo ngcaciso yodwa inokunceda ugqirha wakho.

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Uphando lwakho

Sonke sigxile kwimpilo yethu. Ukuzifundisa ngentlungu yentloko kubangela ukuba, iimpawu kunye neyeza kufuneka ukuba ukwazi ukuzinceda.

Emva kokuba uqonde imeko yakho, unokuzinyamekela kangcono, ugweme iziqendu xa kunokwenzeka, kwaye unciphise impembelelo yeziqephu xa zingenakugwema. Ungakwazi ukuxelela ugqirha wakho oko akufunayo ukwazi, kwaye uqonde ngakumbi ukuba ugqirha wakho uthe ntoni kuwe ngemeko yakho kunye nonyango.

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Thatha ixesha

Sonke sidinga ixesha lethu. Beka eceleni ixesha lemihla yonke eyokuphela kwakho. Ingakhathaliseki ukuba ucamngca, mamela i-app yokuphumula okanye yokucamngca, sebenzisa kancane, okanye uhlale ungenzi lutho, ungasebenzisa eli xesha ukugxila kuwe, indlela ozivakalelwa ngayo, kunye nento oyifunayo. Olu hlobo lokuzinakekela luya kuhlawula, lushiye lukhululekile kwaye luyazi.

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Yakha iNkqubo yeNkxaso yeNkcazo

Ngaba uvakalelwa ukuba uhlala ukhononda ngeemeko zakho malunga nosapho kunye nabahlobo bakho (okanye zibi nakakhulu, ngaba zikhankanyile ukuba konke owake wakuthetha ngako)? Lo ngumjikelezo olula ukuza kuwo - ukuba into efana nentlungu yentlungu rhoqo ichitha ubomi bakho, kunzima ukugwema ukuyiyeka kuyo yonke ingxoxo.

Uya kuba ngcono ekufumaneni abantu ababethathwe buhlungu ngentloko yeengcebiso kunye nenkxaso yenkxaso. Kukho amaqela enkxaso yokuphila kwezinye iidolophu kunye needolophu, kwaye kukho iifom ye-intanethi apho unokuhlala ufumana umntu kwindawo efanayo. AWUKHO wedwa.

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Gqoka iiSilayizi

Cinga izibuko zelanga njengotyalo-mali, kungekhona nje ukufumana iifowuni zokunyuka kwamahlobo ehlobo.

Iilensi ze-Optical-grade do not have a distortion ukuba ezinye iilensi ezingabizi, kwaye ukuhoxiswa kubalulekile ekunqumeni ukukhanya. Bayibophe xa kunzima ukukhanya, nokuba kungaphakathi. Yongeza inqwelo yebhola yebhola xa ukukhanya kungena ngaphezulu kweeklasi zokukhanya ukuze i-bill bill ikhusele ukukhanya. Amehlo akho (kwaye intloko yakho) iya kubulela.

Kaninzi

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Jonga impilo yakho yonke

Xa unenkinga ethile yempilo enjengeentloko okanye i-migraine, kulula ukugxila kule ngxaki kwaye uyayihoywa impilo yethu yonke. Musa ukuwela kulo mgibe.

Impilo yonke ibalulekile xa unzima nangona nayiphi na ingxaki yempilo ethile. Ukuba uhlala unempilweni, usenokukunceda uqulethe intlungu yakho yentloko.

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Musa ukukhupha i-Small Stuff

Kuthekani kuthi ukuba kukho umthwalo ongahlambulukanga wokuhlamba impahla, izitya ezimbalwa kwindawo yokucwina, okanye ukulungiswa kwezindlu ezincinci kulindele ukuba sijonge? Yeka ukhathazeka - indlu ngokuqinisekileyo ayiyi kuwela phantsi kwakho. Akufuneki ukuba uxinzeleleke kwizinto ezincinci.

Ukuxinezeleka kunokubangela ukukhathazeka kwentloko kwaye kunokufaka isandla kwimigraines. Funda ukubeka phambili kwaye wenze oko unokukwazi ukwenza ngalunye suku ngaphandle kokugxininisa.