Ukuba unemigraines, uyazi ukuba awakwamkeli naliphi na ixesha okanye naphi na. Kodwa ukuxhamla emsebenzini okanye esikolweni kudala iingxaki ezikhethekileyo, kuquka ukuhlazeka, ukuvelisa umkhiqizo, kwaye, ngamanye amaxesha, abaqeshi abangaphantsi kwabasekelayo, abasebenzisana nabo, okanye abafundi kunye nabo.
Ngoko unokwenza ntoni ukunceda ukunciphisa iingxaki? Nantsi iqhinga elinesithathu elibandakanya ukukhutshwa kwe-trigger, ukuchongwa kwangaphambili kwempawu, kunye nesicwangciso esisebenzayo, isicwangciso esisebenzayo.
Iingcebiso zokuKhusela iiMigraine Triggers
Ukuba uyazi i-migraine yakho ibangela ukuba uqale ukuqala! Ukuba awuqinisekanga, sebenzela ekuboniseni iziganeko okanye iimeko ezivame ukuzisa kwimigraines yakho. Emva koko se benzisa le ngcaciso ukubeka ezi zilandelayo-izicwangciso zokuphepha zokuphepha:
- Ungavumeli ukuba usuku lokusebenza oluxakekileyo lukhusele ukuba ungadli ukutya rhoqo ngenxa yokuba ukusila ukudla kungakhokelela kwimigraines.
- Qinisekisa ukuba uyazi izidlo zakho zokutya kwaye ugweme ukutya kunye neengxube ezinokuthi uqalise ukuba uhlolwe ikhanda. Ukutya okuqhelekileyo kokutya kubandakanya ushizi omdala, ukutya okucutshungulwayo, inyama ephilileyo, i-nut, i-tshokoleta, iimpahla eziphekiweyo zesinambu, iwayini, ubhiya kunye nokutya okuqukethe i-monosodium glutamate (MSG), edla ngokufumaneka ekutya ekutyeleni kwiiTshayina.
- Zigcine u-hydrated kakuhle yonke imini. Soloko unalo ibhotile yamanzi, kwaye uthabathe rhoqo.
- I-caffeine ingabangela abantu abathile. Ukuba oko kufaka phakathi kwakho, thintela ukuthembela kuyo ukukunceda amandla ngeprojekthi.
- Qiniseka ukuba ulala ngokwaneleyo ebusuku.
- Gwema ukunyamezela kangangoko kunokwenzeka. Akunakukwazi ukuphepha ukukhawuleza kwimeko yokusebenzela okanye esikolweni. Kodwa unokufunda ukuqonda kwaye uxhomekeke kwiimeko ezithatha ukuphakamisa izinga lakho loxinzelelo.
- Abanye abantu abane-migraines bavalelekile ukugqabhuka kwezibane ze-fluorescent. Ukuba oko kufaka phakathi kwakho, vala ukukhanya okuphezulu kwaye ufumane umgangatho okanye idesksi ezingasebenzisi i-bulb fluorescent.
- Ngaba ukukhanya okukhanyayo kweso sixhobo sekhompyutheni kubakho ukuzisa kwi-migraine? Cinga iindlela zokunciphisa ubume bakho, njengokutshintsha ukukhanya kokukhanya kunye / okanye ukuhamba okanye ukukhusela umboniso wakho wekhompyutha.
- Ukuba uhamba ngomsebenzi, khumbula ukuba uhambo luya kunika imingeni ekhethekileyo kubantu abafumana imigraines. Qaphela ukuba kunokwenzeka ukuba utshintsho olwenziwe kwimigudu yezulu, ukuphakama, umda wexesha, kunye neshedyuli; uhambo lokuhamba; ukwanda komngcipheko wokudambiswa kwamanzi; kunye nokutya okungaqhelekanga.
Funda Ukwazisa kwangethuba lweMigraine Iimpawu zokulumkisa
Inokukunceda ukuba ugcine ukulawula emsebenzini okanye kwisikolo ukuba unesakhono ekuqapheliseni iimpawu ezilumkisa i-migraine endleleni. Nanku ukuhlaziywa okukhawulezayo kweempawu zokulumkisa ze-migraine ukuze ubukele:
- Intamo yentsimbi
- Ukukhathala
- Ukugquma
- Ukuvuthwa rhoqo
- Utywala
- Ukubetha ezindlebeni
- Ukuxinezeleka
- Ukutshatyalaliswa
- Unzima ukugxila
- Iindawo ezikhanyayo okanye ukukhanya kwebala okanye umbala phambi kwamehlo akho
- Ukulinganisa okanye ukuphazamiseka kwezandla zakho, inyawo okanye ubuso
Cinga ukugcina idayari ye-migraine ukukunceda ukulandelelanisa le miqondiso yokulumkisa kunye neepatheni zakho ze-migraine-occurrence. Sebenzisa idayari yakho kukunceda uqikelele ukuqala kwe-migraine.
Yakha Isicwangciso Sokusebenza Esiqinileyo
Xa uqaphela naziphi na iimpawu zakho zokulumkisa, lixesha lokuthatha isenzo sokuthintela ngokukhawuleza.
Unako ukukhusela ukuqhubela phambili kwimigraine epheleleyo ngokukwenza enye okanye ngaphezulu kwezi zinto zilandelayo:
- Yidla i-snack.
- Phuza amanzi.
- Vala umnyango wakho weofisi (okanye ungene kwigumbi apho unokuba yedwa uze uvale umnyango), ukhiye xa kuyimfuneko, cima izibane, uze ubambe i-catnap esheshayo.
- Zenza ezinye ze-yoga okanye iindlela zokuphefumula nokuphumula ukuze ukhuphe uxinzelelo.
- Hamba ukuhamba ngokukhawuleza emoyeni omtsha.
Ukuba akukho nanye kwezi zinto kunceda ukumisa okanye ukucotha ukuphuhlisa iimpawu zakho, qwa lasela ugqirha wakho ukuze ufumane ukuba unokufumana inzuzo kumachiza okulwa ne-anti-migraine. Kukho unyango oluthatha ngokukhawuleza xa uqaphela uphawu lwe-migraine; abanye, bathathwe imihla ngemihla, basebenze ngokukhawuleza ukuba bayeke ukuqala kweempawu.
- Ngokomzekelo, uphando lubonise ukuba ukuthatha i-Topamax (topiramate) imihla ngemihla kuphucula ukuveliswa komsebenzi wabantu abanemigraines.
Ukuba ugqirha wakho uncoma unyango lwe-migraine, ukhetha okulungileyo kakhulu kuwe kuya kusekelwe kwi-1) ubukhulu kunye nobukhulu beentloko zakho kunye no-2) iimpawu zakho zokuphendula iimpawu zonyango ozama ukuza ufumane osebenzayo.
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