Ambiri a ife timakhumba kuti tchuthi lapachaka tikamasuka, timakhala ndi anzathu, ndikukhala opanda nkhawa ndi ntchito komanso tsiku ndi tsiku. Koma ngati muli ndi vuto lopwetekedwa mutu, nthawi ya tchuthi ikhoza kukhala yowawa mutu. Nkhani yabwino ndi yakuti ngati mutakhala ndi thanzi labwino pamutu, mungathe kuchotsa ululu uliwonse wa mutu.
Nawa malangizowo omwe angapangitse kuti tchuthi lanu lisakhale lopanda:
1. Imwani Madzi
Kusungidwa kwa madzi ndikodziwika bwino kumutu-ndipo kumakhala kosavuta kuiwala kumwa madzi pamene mukukwera ndege, kugona paulendo wautali, ndikukalowa dzuwa lokongola la gombe lamchenga. Koma, kuchoka ku nyengo yozizira kupita kutentha, nyengo yozizira imapangitsa kuti kukhale kofunikira kwambiri kuti mumwe madzi ambiri.
"Kumutu kwa mutu wa madzi" kwafotokozedwa m'njira zosiyanasiyana-nthawi zina kukhala kumalo amodzi kumutu ndi nthawi zina zambiri, monga mutu wa mutu . Mwamwayi, mkati mwa theka la ola, madzi amatha kuchepetsa ululu wanu.
2. Pezani Zzzz
Kugona mokwanira ndizofala kwambiri pamutu, makamaka kwa migraineurs. Choncho, ngakhale kuti zingakhale zokopa kuti mukhale mochedwa kumangirira phokoso lanu losangalatsa panyanja yopita kufupi ndi mapiri a Peru, chonde konzekerani kutsogolo, tanyamulani mofulumira, ndipo tipezani tulo. Ndiponso, ndibwino kuti nthawi zonse muzigona mokwanira nthawi yopuma.
3. Yang'anani Mowa
Anthu ambiri amamwa mowa wochuluka ali pa tchuthi, ndipo izi zingakhale zopweteka mutu. Ngakhale kuti mowa ndi wamba wambiri wam'mimba komanso umutu wa masana , ukhozanso kuyambitsa zomwe zimatchedwa mutu wopwetekedwa ndi mowa - ndipo pali mitundu iŵiri: kupwetekedwa mutu ndi kupweteka kwa mutu .
Choncho samalani mowa wanu. Ngati mowa umayambitsa mutu, ndiye chonde ganizirani musanamwe.
4. Muzisunga Caffeine Yanu
Caffeine mukumutu kwa mutu ndi nkhani yovuta. Pamapeto pake, caffeine ikhoza kuthandizira kuchepetsa migraines ndi mutu wa mutu. Pamapeto pake, caffeine tsiku lililonse imagwirizanitsa ndi migraine yachilendo komanso mutu wa mutu . Ndiyeno, kudumphira chikho chanu cha m'mawa kungachititse kuti mukhale ndi mutu wa mankhwala osokoneza bongo .
Kodi muyenera kuchita chiyani? Gwiritsani ntchito zakudya zomwe mumadya pa nthawi ya tchuthi monga momwe mumachitira pa sabata. Izi zikhoza kuchepetsa kupweteka kwa mutu wa caffeine.
5. Pulani Patsogolo
Kupsinjika maganizo kungakhale kupweteka kwa mutu, ndipo maulendo amakhala ndi zovuta zawo. Yesetsani kuchepetsa nkhawa mwa kukhala odekha ndi okonzeka. Ganizirani kuchotsa tsiku limodzi kapena awiri musanapite nthawi komanso mutatha. Izi zidzakupatsani nthawi yochuluka ya ntchito zakuthupi, monga kunyamula kapena kutsegula, komanso ntchito zamaganizo, monga kukonzekera kubwerera kuntchito kapena kusintha kusintha kwa nthawi.
Zina zothandizira kuchepetsa nkhawa ndizo:
- Kupanga njira
- Kufika posachedwa kwa kuthawa kwako
- Kusungunula zopsekera zokhala mu chipinda chanu cha hotelo kotero kuti mukhoze kugawa chinachake pakati pa chakudya kapena paulendo wa tsiku
- Onani dokotala wanu musanatenge ulendo wanu. Onetsetsani ngati muli pa mankhwala a mutu wa mankhwala omwe muli ndi mankhwala oyenera.
Mawu Ochokera
Chofunika kwambiri, kupita ku tchuthi ndi mtima wabwino-kumwetulira, kuseka, ndi kusangalala nthawi ino. Khalani okoma kwa inueni, ndipo ngakhale mutakhala ndi mutu ngakhale mutakhala osamala, yesani kusadandaula. Zitha kuchitika, ndipo mukhoza kusunthira kumbuyo ndikusangalala ndi tchuthi lanu.
Zotsatira
Blau JN. Kusamalidwa kwa madzi: latsopano migraine precipitant. Mutu. 2005 Jun; 45 (6): 757-9.
Kelman L & Rains JC. Mutu ndi kugona: kufufuza njira za kugona ndi zodandaula muzitsulo zazikulu za migraineurs. Mutu wa 2005; 45 (7): 904-10.
Lipton RB et al. Kuchepetsa kuvutika maganizo komwe mukukumana nawo ngati kuyambitsa migraine: kuyesa "kulekerera mutu". Neurology . 2014 Apr 22; 82 (16): 1395-401.
Panconesi A, Franchini M, Bartolozzi ML, Mugnai S, & Guidi L. Zakumwa zoledzeretsa zomwe zimayambitsa mutu wa mutu. Chisoni Med 2013; 14 (8): 1254-9.
Silverman K, Evans SM, Strain EC, ndi Griffiths RR. Kuchotsa matenda pambuyo pa kuchepa kwa khungu kofiira. N Engl J Med 1992; 327: 1109-1114.