Kupweteka kwa mutu, kunyoza, kukhudzidwa kuunika ndi kumveka ... kumveka ngati muli ndi migraine . Palibenso china chotsitsa kuposa kukhalapo kwa mutu wopweteka-ndikokwanira kukutumizani molunjika ku hibernation.
Anthu pafupifupi 40 miliyoni ku United States akuvutika ndi migraines, ndi amayi omwe akutsogolera phukusi. Migraines ndi kupweteka mutu, nthawi zambiri kumbali imodzi ya mutu.
Nthawi zambiri amatha kulira maola anayi mpaka 72 ndipo amatha kuchitika kamodzi kapena kawiri pamwezi pafupifupi tsiku ndi tsiku. Ndipo ngati wina m'banja lanu ali wodwalayo, muli ndi mwayi waukulu-pafupifupi 90 peresenti ya odwala ali ndi mbiri ya banja la migraines.
Zizindikiro za migraine sizimangoima pang'onopang'ono pambali imodzi kapena zonse ziwiri za mutu. Nthawi zina mavutowo amatha kusokonezedwa ndi maso (aura), kunyoza, kusanza, chizungulire, kutengeka kwambiri, kumva, kukhudza, ndi kununkhiza, komanso kupsinjika m'manja, mapazi, ndi nkhope.
Kuchokera ku mapiritsi kupita ku ufa , pali mankhwala angapo a migraine odwala omwe angasankhe. Vuto lokha ndilo, ambiri a iwo amafunikira mankhwala kapena zovuta-iwo samachita bwino kuyamba pomwepo.
Kukhala mkati mwa migraine yodzaza ndi maso kungamve ngati kuti palibe mapeto powonekera, makamaka pamene mankhwala amathandiza pang'ono. Ngati ndinu munthu yemwe alibe mwayi wothandizidwa ndi matenda a migraine, ganizirani zomwe mungachite kuti muteteze mwachilengedwe.
Kusinkhasinkha kwa Migraine Relief
Khulupirirani kapena ayi, kusuntha ndi kusinkhasinkha kumayendera limodzi -koma osati mtundu uliwonse wa mgwirizano. Kafukufuku wofalitsidwa mu nyuzipepala ya Behavioral Medicine anayerekezera zotsatira za mitundu yosiyanasiyana ya kusinkhasinkha pa migraines ndi kugwiritsa ntchito mankhwala.
Mu phunziro lino, anthu omwe sanayesepo kusinkhasinkha amapatsidwa magawo 4 m'magulu: (1) mankhwala auzimu, (2) kusinkhasinkha kwa dziko lapansi, (3) kusinkhasinkha zakunja zakunja, ndi (4) kupuma msanga.
Anapemphedwa kuti azigwiritsa ntchito njirayi kwa mphindi 20 patsiku, patsiku la masiku 30 pokwaniritsa tsiku lililonse la migraine. Pambuyo powerenga makalata, zomwe adazipeza zinali kuti nthawi zambiri migraine inachepa kwambiri mu gulu lalingaliro lauzimu poyerekeza ndi magulu ena. Ndipo ngakhale magulu onse anayi akuwonetsa kuchepa kwa mankhwala awo a migraine, gulu la kusinkhasinkha lauzimu linayamba kuchepa kwambiri.
Kuchita Zovuta Kwambiri
Ngakhale kuti kufufuza kwina kuli kofunika kuti mutsimikizire zotsatira zotsutsa-migraine zogwirizana ndi mkati mwanu Zen, palibe vuto popereka kusinkhasinkha kwauzimu (kapena kusiyana kulikonse) kuyesera. Zonse zomwe mukufunikira ndi mphindi 20 patsiku. Ndipo ngati palibe china, mudzaphunzira kupumula ndikudzipatula nokha kutali ndi moyo wanu wa tsiku ndi tsiku (nthawi zina). Nazi momwe mungayambire:
- Pezani chipinda chomwe simungasokonezedwe. Izi ndi zofunika kwa oyamba kumene, kotero kuti mudzakhala ndi zosokoneza zochepa.
- Khala bwino; Tengani kamphindi kuti mupeze malo omwe ali omasuka kwa inu. Khalani omasuka kukhala pa mpando kapena bedi kotero thupi lanu likupuma. Ndiye yang'anani maso anu.
- Ganizirani za kupuma kwanu. Musayese kusintha izo mwanjira iliyonse. Dzidziwe wekha kupuma mkati, kupuma kunja. Osadandaula kuti ngati kupuma kwanu kusintha. Lolani thupi lanu kupuma ngakhale likufuna.
- Mukapeza kuti maganizo anu akuthamangitsidwa, yesetsani kubwereranso kumapuma kwanu. Ganizirani za momwe zimakhalira bwino kuti mpweya ukuyenda mkati ndi kunja kwa mapapu anu, ndi momwe mukukhalira osangalala. Mulole thupi lanu lizizizira mofulumira.
- Mukakonzeka, tengani zinthu pang'onopang'ono poyang'ana pa mphindi ndikusiya maganizo, mantha, ndi nkhawa. Mukamaliza tsatanetsatane, lembani mawu omwe akukulimbikitsani inu ndi kubwereza nokha panthawi yosinkhasinkha.
Kusinkhasinkha mu mitundu yonse ndi zomwe mumapanga. Kaya mumapeza malo anu a Zen pamene mukugwiritsira ntchito mphamvu kuchokera kumwamba, kapena mkati, palibe chimene chimagunda mphindi yamtendere ndi bata mkati mwa tsiku lopuma.
Ndipo ngati zikutanthauza kuti mudzakhala ndi migraines pang'ono-bwanji osayesa?
Mukufuna kudziwa zomwe zakudya zingathandize kupewa zizindikiro zomwe zimayambitsa migraines? Bwanji osayesa zowonjezera zowonjezera zinayi zogonjetsa migraines?
> Zotsatira:
> Amy B. Wachholtz, Christopher D. Malone, Kenneth I. Pargament. Zotsatira za Mitundu Yambiri Yosinkhasinkha pa Migraine Kumutu kwa Mankhwala Ogwiritsa Ntchito Mankhwala. Mankhwala Omwe Amachita , 2015.