Ukuba nomntu othandekayo onomdlavuza ongapheliyo okanye ukukhathazeka kwentloko kunokuba ngumngeni omkhulu. Umnqweno omkhulu onokuvakalelwa ukuba ukhulule iintlungu zabo ezingokomzimba nangokwemvakalelo zingadla ngokugqithiseleyo kwaye zenze iimvakalelo ezimbi ezifana nokudabuka, umsindo, ukukhungatheka, ukwesaba okanye ukungenakunceda.
Nangona ungekho amandla omlingo wokunciphisa intlungu yakho ethandekayo, iindaba ezilungileyo kukuba kukho izinto onokuzenza ukuze ungabathuthuzeli ubomi babo kodwa zixhase, abazalwana abanentlonelo kwiintloko zabo okanye uhambo lwe-migraine.
Gxi ninisa kwizinto ezilungileyo
Njengomthandayo, unokunika inkxaso kunye nokukhuthazwa ngamagama anomusa, amakhadi, okanye ukunyamekela okunjengokuqhuba i-errand okanye ukuhambisa isidlo ngosuku olubi. Ukuphazamiseka kuyinto enkulu yokuhlaziya amahlaya, ukwabelana ibali, okanye ukuzisa i-craft inokwenza ummangaliso ngomphefumlo.
Kodwa ufuna ukunyamekela ukuba ulwalamano lwakho olupheleleyo lujikeleze iintlungu neempawu zakho zomntu omthandayo-ngokomzekelo, ukukhathala, utyumbe, iingxaki zokugxila, okanye ukukhathazeka ukukhanya, isandi kunye nokuvumba.
Oku kunokukulimaza kokubili wena nomthandayo. Endaweni yoko, gxininisa kwizinto ezintle ezifana nento endiyithandileyo endiyenza ngaphandle kwentlebo yabo, kungekhona imingcele yabo.
Khuthaza impilo ephilileyo
Ukunyangwa kwengqondo engapheliyo okanye i-migraine disorder iquka okungaphezulu kokuthatha unyango. Kudinga indlela epheleleyo, efaka iyeza, ukuguqulwa kwendlela yokuphila, kunye namaxesha athile unyango.
Ukuxhasa nokukhuthaza umhlobo wakho ukuba asebenze ngendlela ethile yokuzilolonga njengokuhamba, ukubhukuda, okanye i-yoga-unokuze ucele ukuba ujoyine njengesizathu esongezelelweyo. Ukongeza kwindlela yokuzilolonga, ukutya ukutya okunomsoco, okunokulinganisela okuziqhamo kwiziqhamo, imifuno kunye neengqolowa ezipheleleyo kunye neemfuno zakho zomntu ngamnye omthandayo (ukuba unesidumbu sokutya).
Unokukhuthaza njani ukutya okunempilo ? Unokuxhasa isigqibo sakho somthandayo sokubona isondlo sokutya okanye ukuthatha uluhlu lweeklasi zokupheka eziphilileyo. Ukuba uhlala kunye nomthandayo, ungadla ngokupheka okunempilo, ngoko ke unabini kwikhasi elifanayo.
Ukuphila kunye ne-migraines okanye ingxaki engapheliyo yintloko ingathetha ukuhambisana noqeshwe ngogqirha kunye neyeza, ngaphezu kokugcina impilo enempilo. Oku kunokuba kunzima kwaye kudle ixesha.
Oko kuthetha, nangona uhlala nomntu wakho othandekayo okanye ungumntu ohleliweyo, banokuzicwangcisa ukuqeshwa kwabo kwaye benze izigqibo zabo zempilo. Ngokuqinisekileyo unokwenzela ukhuthazo kunye nezikhumbuzo ezinobungane, kodwa vumela umntu obathandayo ukuba alawule impilo yabo.
Ngaphandle kokunikezela isikhuthazo malunga nokucwangcisa nokulandela kunye nokuqeshwa kwamagqirha, unokukhuthaza umthandana wakho ukuba asebenze kwenye intloko kunye nemigudu yonyango njengonyango lomzimba, unyango oluthile lokuziphatha, okanye ezinye iindlela zokwelapha ezifana ne yoga okanye ukucamngca.
Ukubukela Ukuxinezeleka
Ingqondo yengqondo, ngokukodwa ukudandatheka kunye nokuxhalaba, iyaqhelekileyo kubantu abaneengxaki ezingapheliyo zentloko kunye nemigraines. Kodwa iimpawu zokudandatheka zingabunzima kumntu obafumanayo ukuba azibonele kwaye azichaze ezinye iimpawu ezikhathazayo kwabanye, kuquka noogqirha.
Ngokugcina iliso kumthandi wakho kwaye ukhangele le miqondiso yokudakumba, sele usenceda kakhulu.
Le miqondiso yokubukela iquka:
- utshintsho kwindlela yokulala (umzekelo, ukungalali kakuhle okanye ukulala lonke ixesha)
- utshintsho kwisondlo (umzekelo, ukulahlekelwa yintlanzi okanye ngokuqhelekileyo ukunyuka kwesidlo
- ukulahlekelwa ngumdla kwimisebenzi okanye kwizinto ezithandwayo ayenayo
- ukuba kunzima ukugxila (umzekelo, ukungayithobeli i-movie okanye ingxoxo)
- ukunyaniseka
- ukubonisa iimvakalelo, ukuvalelwa, ukukhathazeka ngokweqile, okanye ukungabi nethemba
- ukulahlekelwa ngumdla kwisini
Ewe, kuyinto eqhelekileyo ukuba wonke umntu azive ehla okanye i-blue once. Kodwa ekudakaleni, iimpawu zenzeka imihla ngemihla ubuncinane kwiiveki ezimbini. Ngaphandle kokukhangela le miqondiso, landela abantu bakho abathandwayo-abantu abaninzi banelungile xa bebona into engalunganga kunye nomthandayo.
Ukuba ukrokrela umthandwa wakho uxinezelekile, uxhalabile okanye ufumana enye ingxaki yengqondo, xubusha nabo, kwaye ubonise ukuba babone i-neurologist okanye ugqirha. Mhlawumbi unokubakho ukuza kubakho ukuqokwa kunye nabo okanye ufikelele kwelinye ilungu okanye othandekileyo ilungu leentsapho ukuba uye kwi-aphoyilo.
Kubalulekile ukuqonda ukuba isifo sengqondo ngethamsanqa sisoloko siqhubela phambili ukuxhatshazwa nokuxinzezeleka kokuphila kwintsholongwane engapheliyo okanye i-migraine disorder. Uphulo luvame ukubandakanya zombini amayeza kunye nokucebisa. Iindaba ezilungileyo kukuba ngonyango olufanelekileyo, umntu udla ngokuphucula iintloko zawo ngaphezu kweso simo-ukuphumelela kabini.
Gwema isiluleko esingenasizathu
Phakathi komnqweno wakho wokunceda umthandayo kunye nokwenza izinto kubo, kubalulekile ukugcina ingqalelo impawu engasinceda ekugqibeleni.
Izinto ezingenakuyenza kumthande wakho ziquka:
- Musa ukubakhuthaza ukuba bathathe amachiza amaninzi kunokuba yini ebekwe ngugqirha wakhe. Ngelixa unyango lunokuphucula intlungu yesikhumba okwethutyana, lunokudambisa ubunzima beentloko okanye i-migraine kwixesha elide. Iyakwazi ukukhuthaza ukuphuhliswa kwamachiza enyathelwano-intloko-i-double whammy.
- Musa ukukhuthaza ukuhoxiswa okukhulu kwimisebenzi yentlalo okanye kwimisebenzi yentsapho. Ngokuqinisekileyo, unokufumanisa ngokubambela umhlobo wakho, uchazela abanye isizathu sokuba bangakwazi ukuya emsebenzini, kwaye oku kulungile. Kodwa qaphela, kwaye ungamvumeli othandekayo wakho ukuba azihlukanise. Ukuhoxiswa kwezenhlalakahle akusempilweni. Endaweni yoko, khuthaza umthandi wakho ukuba ahambe aye emsebenzini, isikolo okanye omnye umsebenzi rhoqo ekuseni.
Gcina Iliso Kwamanye Amalungu Eentsapho
Uphando lubonisa ukuba i-migraines engapheliyo inokuchaphazela impilo yempilo kunye nenhlalakahle yamalungu entsapho. Ngokomzekelo, ngolunye uvavanyo luka-2015 eCephalalgia , abaphandi bafumene ukuba imithraine engapheliyo kumzali yanciphisa imisebenzi yentsapho malunga neentsuku ezisixhenxe ngenyanga. Oku kunokukhokelela kwiimvakalelo ezimbi ezifana nomsindo okanye ukucaphuka phakathi kwamalungu entsapho. Abantwana nabo banokuchaphazeleka ngokukodwa.
Kule meko, ukuthetha nomgulisi ophethe ilayisenisi, isazi sengqondo sengqondo, okanye isifo sengqondo esinamava asebenza kunye neentsapho ezihlala nomntu onesifo esingapheliyo.
Ukunyamekela
Nangona kulula ukuyichitha ixesha lakho lonke ukunceda umhlobo wakho okanye ilungu lentsapho ngesifo esiyintloko okanye ingxaki ye-migraine, khumbula ukunyamekela umzimba wakho kunye nengqondo yakho. Enyanisweni, umhlobo wakho uya kuba ngcono xa ehlala kunye nomhlobo okanye umhlobo.
Yiba luhle kuwe. Qinisekisa ukuba usebenzisa imihla ngemihla kwaye udla ukutya okunokulinganisela. Okona kubaluleke kakhulu, yazi ukuba kulungile ukuthaphuka. Ingaba ungumlingane, ilungu lentsapho, umlingane okanye umhlobo osondeleyo onika iindlebe zokuphulaphula, kunengqiqo ukuthatha isikhala esithile xa uziva ukhululekile.
Izwi elivela kuVelwell
Unokuba yinxalenye ebalulekileyo yintloko yakho yomthandayo okanye uhambo lwe-migraine-umsebenzi olukhuni, kodwa omnye unokuzisa uxolo kunye nembono ebomini bakho ukuba uyayifumana. Oko kuthethwa, zikhulisise, kwaye wenze into efanelekileyo kumntu wakho othandekayo, ngamanye amaxesha athetha ukubuyela emva.
> Imithombo:
> Adams AM, et al. (2015). Impembelelo yeC ixhomekeke kwi-Migraine: I-Migraine Epidemiology kunye neziphumo ze-Chronicle Migrine Epidemiology kunye neZiphumo (I-CaMEO). Cephalalgia . 35 (7): 563-78.
> Ibhasi D, Dodick D, Manack A. Ukuqonda koxanduva lweNtsapho ye-Migraine engapheliyo: Iziphumo ze-CaMEO (Chronic Migraine Epidemiology & Outcomes) Study (P5.039). Neurology. 2016 Sep; 56 (8): 1368-9.
> UFriedman D. Uthandekayo wakho Uququzelele. Intloko . 2016 Sep; 56 (8): 1368-9.