Abaninzi bethu banqwenela ukuba iholide yonyaka xa sikwazi ukuphumla, sichitha ixesha kunye nabathandekayo, kwaye sikhululeke ukuxinezeleka komsebenzi kunye nobomi bemihla ngemihla. Kodwa ukuba unyanzelekile kwiintsholongwane, ixesha lekhefu lingaba lusizi olusentloko. Iindaba ezilungileyo kukuba ukuba usebenza kakuhle kwintloko yesifo seentloko, unokuthi unqande intlungu ephazamisayo yentloko.
Nazi ezinye izicwangciso zokwenza i-headache yekhefu ikhululekile:
1. Phuza Amanzi
Ukulahla kwamanzi yintloko eyaziwayo-kwaye kulula ukulibala ukusela amanzi xa ugijimela kwisikhumulo sezindiza, ulala ngexesha lokuhamba kwexesha elide, uze uhlasele elangeni elinconciweyo elwandle lolwandle. Kodwa, ukuphuma kwimozulu epholileyo ukuya kwindawo epholileyo, epholileyo yenza ukuba kubaluleke ngakumbi ukuba uphuze amanzi amaninzi.
"Intloko yesifo sengqondo" ichazwe ngeendlela ezahlukeneyo-ngamanye amaxesha zihlala kwindawo enye kwintloko kunye nezinye izihlandlo eziqhelekileyo, njengentlobo yesifo soxinzelelo . Ngethamsanqa, ngaphakathi kwesiqingatha-iyure, amanzi anokuyidambisa intlungu intloko.
2. Fumana iZzzz zakho
Ukulahlwa kokulala kukuqhelekileyo okubangelwa intloko, ngakumbi kwimigraineurs. Ngoko, ngelixa kunokuba ulinge ukuhlala upakisha ikhefu emva kwekhefu okanye ukuhambela kweentaba zasePeru, nceda uhlele phambili, upake ixesha elide uze ulale. Kwakhona, ingcinga efanelekileyo yokugcina ixesha lokulala ngexesha lakho lokuphumula.
3. Jonga i-Alcohol
Abantu abaninzi batywala kakhulu utywala xa bekhe bahlala eholide, kwaye oku kunokuba yintloko-ivuse. Nangona utywala yinto eqhelekileyo ye-migraines kunye neentloko zeentloko , kunokubangela ukuba yini eyaziwa ngokuba yintloko-kunye neentlobo ezimbini: intloko ye-cocktail kunye nentloko yesifo .
Ngoko qaphela ukusetyenziswa kwakho kotywala. Ukuba utywala buya kukubangela intloko, ke kucelwa ucinge ngaphambi kokuba uphuze.
4. Gcina i-Caffeine yakho ifake into efanayo
I-caffeine kwi-headache management is topic esiqatha. Ngesinye icala, i-caffeine inokunceda ukunciphisa i-migraines kunye neentloko zentlungu. Ngolunye uhlangothi, i-caffeine yemihla ngemihla inxulumene nemigraines engapheliyo kunye neentloko ezinokwenziwa . Kwaye ke, ukunqumla inkomishi yakho yasekuseni yejoe kunokukhokelela kwintloko ye- caffeine .
Yintoni omele uyenze? Namathela kwi-caffeine yakho yokudla ngexesha leeholide njengoko uya kuhamba ngeveki eqhelekileyo. Oku kuya kunciphisa intloko ye-caffeine.
5. Cwangcisa phambili
Ukuxinezeleka kungabangela ukuba intloko ibangele intloko, kwaye ikhefu zineengxaki zabo. Ngoko uzama ukunciphisa uxinzelelo ngokuzinza nokulungiswa. Cinga ukucima usuku okanye ezimbini ngaphambi kokuba emva kwekhefu. Oku kuya kunika ixesha elaneleyo lemisebenzi yenyama, njengokupakisha okanye ukukhupha, kunye nemisebenzi yengqondo, njengokulungiselela ukubuyela emsebenzini okanye ukulungelelanisa ukutshintsha kwexesha.
Ezinye izibonda zokunciphisa uxinzelelo ziquka:
- Ukudala uhambo
- Ukufika kwangaphambili kwendiza yakho
- Ukupakisha ukutya okukhatywayo kwigumbi lakho lehotele ukuze udibanise into ethile phakathi kokutya okanye ngexesha lokuhamba kwelanga
- Jonga ugqirha wakho ngaphambi kohambo lwakho. Qinisekisa ukuba ukhona kwiyeza lonyango lomlonyeni onokunikezelwa ngokufanelekileyo.
ILizwi
Okona kubaluleke kakhulu, hamba eholide ngesimo sengqondo esihle-ukumomotheka, ukuhleka, kunye nokuvumba ngeli xesha. Yiba luhle kuwe, kwaye nangona ufumene intloko ngaphandle kokuba uqaphele, zama ukukhathazeka. Kwenzeka, kwaye unokwazi ukuhamba phambili kwaye ujonge iholide yakho efanelekile.
Imithombo
Blau JN. Ukunqongophala kwamanzi: i-migraine entsha. Intloko. 2005 Juni; 45 (6): 757-9.
UKelman L & Rains JC. Intloko kunye nokulala: uviwo lweendlela zokulala kunye nezikhalazo kwisampula enkulu yeklinikhi ye-migraineurs. Intloko 2005; 45 (7): 904-10.
Lipton RB et al. Ukunciphisa ekuxinzeleleni okubonakalayo njengento yokuqalisa i-migraine: ukuvavanya "i-down-down headache" hypothesis. Neurology . 2014 Apreli 22; 82 (16): 1395-401.
I-Panconesi A, uFranchini M, i-Bartolozzi ML, i-Mugnai S, no-Guidi L. Iziphuzo ezinxilisayo njengoko ziphazamisa intloko. I-Pain Med 2013; 14 (8): 1254-9.
Silverman K, Evans SM, Strain EC, kunye neGrifiths RR. I-syndrome yokurhoxiswa emva kokupheliswa kokungaqhelekanga kokusetyenziswa kwe-caffeine. N Engl J Med 1992; 327: 1109-1114.