Ngati mwakhala mukupirira kupwetekedwa, kukupweteketsani ululu wa migraine, mungathe kuchita chilichonse cholimbitsa.
Kuletsa migraine pamene wayamba ndi kofunikira ndithu, koma kulepheretsa munthu kuti asachitike poyamba kumakhala bwino komanso kukupulumutsani ululu waukulu kumapeto.
Nkhani yabwino ndi yakuti pali zina zomwe zimayambitsa migraine mwakugonjetsa kwanu, kutanthauza kuti pamene zowopsya zimapewa (kapena kuchepetsa), mukhoza kuchepetsa kuchuluka kwa migraines.
Kusokoneza Zizolowezi Zogona
Kugona tulo tating'ono, kapena kugona tulo tambiri kungayambitse msana . Yesetsani kumamatira nthawi zonse kugona nthawi imodzimodzi ndikudzuka nthawi yomweyo m'mawa uliwonse. Kuonjezerapo, yesetsani kupeza maola asanu ndi awiri mpaka asanu ndi awiri osagona mumdima usiku uliwonse.
Potsirizira pake, pofuna kuthandizira kupewa kugona ndi kuwonjezera kugona kwa usiku, kuchepetsa kuchuluka kwa caffeine ndi kuunika kumene mumakhala musanagone, kuphatikizapo televizioni, foni, ndi kugwiritsa ntchito kompyuta.
Kulimbana Ndi Zosauka ndi Kupanikizika
Kusokonezeka maganizo ndi nkhaŵa zingakhale zikuluzikulu za migraines. Iwo amatha kupanganso migraine yowawa kale. Phunzirani momwe mungachepetsere nkhawa mwa kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kufalitsa, kapena kuyankhula mavuto anu.
Ngakhale ngati ndinu munthu amene nthawi zonse mumapita, yesani kutenga nthawi kuti muchite chinachake chomwe mumasangalala nacho. Mwinanso mungakonde kuganizira zochepetsera pulogalamu yozungulira.
Kusokoneza Mankhwala Opweteka
Kugwiritsa ntchito mankhwala opweteka nthawi zonse , ngakhale mankhwala osokoneza bongo monga Tylenol (acetaminophen) ndi ibuprofen, amachititsa kuti migraine iwonjezeke pafupipafupi komanso mwamphamvu. Izi zimadziwika ngati kupweteka mutu kapena kumwa mankhwala mopweteka mutu . Onetsetsani kuti mukulepheretsa kugwiritsa ntchito mankhwalawa kupweteka mutu kupitirira kawiri mlungu uliwonse.
Ngati mukufuna kugwiritsa ntchito zambiri, lankhulani ndi dokotala wanu. Mukhoza kupindula ndi mankhwala a chithandizo chamagraine tsiku ndi tsiku.
Kuwona Kusokonezeka kwa Hormone
Mahomoni omwe amathandiza kuti mayi azipita kumsambo angayambitsenso migraines . Zotsatira zake, mankhwala ena a ma hormone angapangitse kuchuluka kwa migraines. Ngati mukumvera ma hormoni, kambiranani ndi dokotala wanu njira zothandizira kubereka.
Piritsi yoletsa kubereka yomwe ili yochepa mahomoni, kapena njira yosamalirako kubereka, ikhoza kukuthandizani. Kuwonjezera apo, kugwiritsa ntchito mapiritsi oletsa kubereka omwe amachepetsa kusintha kwa mahomoni mwezi ndi tsiku kungakhale kopindulitsa.
Kuwonetsedwa ku Fungo Lina
Ziphuphu zingayambitse migraines mwa anthu ena omwe amamvetsa fungo. Zowonongeka kawirikawiri zimaphatikizapo maluwa, zonunkhira, zoyeretsa, ululu, ndi fumbi. Kusuta utsi wa ndudu, kaya mukusuta fodya kapena mukusuta fodya lachiwiri , kungayambitsenso migraine.
Ngati fungo lina likhoza kuyambitsa migraines yanu, ndi bwino kupeŵa kapena kupeza njira yomwe imachepetsa (mwachitsanzo, kusiya zenera kutsegulidwa).
Kugwiritsa Ntchito Zowonjezera Zakudya
Zowonjezera zakudya, monga MSG ndi nitrates, ndizofala zachidule za migraine. Nthawi zina MSG imapezeka mu zakudya zina, zakudya zamphongo, ndi masitini ndi masamba.
Nitrates amatha kudya zakudya zowonongeka, monga kudula ozizira, agalu otentha, ndi nyama yankhumba.
Aspartame, wothandizila shuga, amachititsanso kuti anthu ena asatengeke, monga tyramine, yomwe imapezeka mumadyerero ophika, zakale, ndi zakudya zomwe zili ndi yisiti.
Kusunga diary ya zakudya kungakuthandizeni kuti muzindikire bwino zakudya zanu.
Kuwonetsedwa ku Kuunika Kwakuwala
Ngakhale kuti kuzindikiritsa kuwala ndi chizindikiro chachizoloŵezi cha migraine , kukhala ndi kuwala kodzidzimutsa monga kuwala kwa dzuwa kapena kuwala kwa fulorosenti, kumayambitsa migraine. Ndifunikanso kukumbukira mazira, monga ma kompyuta , kapena kuwala kwa dzuwa komwe kungawonekere mwadzidzidzi.
Ngati mukudziwa kuti migraines yanu imayambitsidwa ndi kuwala, ndi bwino kuvala magalasi ndi chipewa pamene kunja kutuluka kapena mu chipinda chowala.
Kudya Zakudya
Kusala kudya kapena kusowa chakudya kumabweretsa mosavuta migraine. Izi zikuganiziridwa kuti ndi zotsatira za shuga wotsika magazi, ngakhale kuti chifukwa chenichenicho sichidziwika. Choncho samalani thupi lanu mwa kudya chakudya chokwanira komanso / kapena zakudya zopatsa thanzi.
Kuwona Kusintha kwa Mkhalidwe
Kafukufuku amasonyeza kugwirizana, ngakhale kovuta, pakati pa migraines ndi matenda a maganizo, monga kupsinjika maganizo. Pamapeto pake, kusamalira maganizo anu sikudzakuthandizani kuti mukhale bwino koma kungathandizenso migraines yanu. Chonde lankhulani ndi dokotala ngati mukudandaula ndi maganizo anu kapena khalidwe lanu posachedwapa.
Kusinthasintha Kowopsa Kwa Caffeine
Chikho chanu cha tsiku ndi tsiku chikanakhoza kukhala makapu atatu a joe, omwe angawononge vuto lanu la migraine. Mofananamo, kusowa chikho chanu cha m'mawa chingathe kuchepetsanso kupweteka kwa mutu wa caffeine . Kuyeza mowa wanu wa khofi kumathandiza kuti migraines yanu ikhale yaitali.
Mawu Ochokera
Kupewa zoyambitsa zanu (zabwino zomwe mungathe) ndi njira imodzi yothetsera thanzi lanu la migraine. Ngati mukuvutika kuti mudziwe zovuta zanu, yesani kulemba ndondomeko yowonjezereka ya tsiku ndi tsiku, kuphatikizapo zakudya, zakumwa, mapulogalamu ogona, ndi mankhwala. Kenaka, uzani nawo dokotala-chinachake chosadabwitsa chingatheke.
> Zotsatira:
> Finocchi C, Villani V, Casucci G. Njira zothandizira anthu odwala matenda a migraine omwe ali ndi matenda a maganizo ndi nkhawa: chithandizo chachipatala.Neurol Sci. 2010 Jun; 31 Suppl 1: S95-8.
> Martin PR.Behavioral kuyendetsa mutu wa mutu wa mutu wa migraine: Kuphunzira kuthana ndi zovuta. Kupweteka kwakumutu kupweteka kwa mutu . 2010 Jun; 14 (3) .221-7.
> Panconesi A, Bartolozzi ML, Guidi L. Mowa ndi migraine: kodi tiyenera kuwauza odwala? Kupweteka kwakumutu kupweteka kwa mutu . 2011.