Ngati muli ndi migraines, mukudziwa kuti salandiridwa nthawi iliyonse kapena kulikonse. Koma kugwira ntchito ku sukulu kumapangitsa mavuto apadera, kuphatikizapo manyazi, kuchepetsa zokolola, ndipo nthawi zina, ogwira ntchito osapereka, othandizana nawo, kapena ophunzira anzawo.
Ndiye mungachite chiyani kuti muchepetse mavuto? Pano pali njira yowonongeka katatu kuphatikizapo kupepula, kuyambitsidwa kwa chizindikiro, ndi dongosolo lothandizira.
Malangizo Othandizira Kuthetsa Migraine
Ngati mumadziwa kuti migraine yanu ikuyambitsa, mumayamba bwino. Ngati simukutsimikizirani, yesetsani kupeza zovuta kapena zochitika zomwe zimabweretsa migraines. Kenaka gwiritsani ntchito chidziwitsochi kuti mugwiritse ntchito malangizo otsatirawa:
- Musalole tsiku lotanganidwa la ntchito likulepheretseni kudya chakudya nthawi zonse chifukwa kudya chakudya kungachititse kuti munthu asadwale zakudya.
- Onetsetsani kuti mumadziwa zakudya zanu komanso kupewa zakudya ndi zakumwa zomwe zingayambitse mutu. Chakudya chofala kwambiri chimakhala ndi tchizi, zakudya zowonongeka, zakudya zochiritsidwa, mtedza, chokoleti, katundu wophikidwa ndi yisiti, vinyo, mowa, ndi zakudya zomwe zili ndi monosodium glutamate (MSG), zomwe zimapezeka m'madera odyera ku China.
- Pitirizani kusungunuka bwino tsiku lonse. Nthawi zonse mukhale ndi botolo la madzi lothandiza, ndipo muzipuma nthawi zambiri.
- Caffeine ikhoza kusokoneza anthu ena. Ngati izi zikuphatikizapo inu, pewani kudalira pazimenezo kuti muwathandize mphamvu kudzera mu polojekiti.
- Onetsetsani kuti mutagona mokwanira usiku.
- Peŵani nkhawa monga momwe zingathere. Simungathe kupeŵa vuto linalake kuntchito kwanu kapena kusukulu. Koma mukhoza kuphunzira kuzindikira ndi kupeŵa mikhalidwe imene imachititsa kuti mukhale ndi nkhawa.
- Anthu ena omwe ali ndi migraine amazindikira kuwala kwa magetsi a fulorosenti. Ngati izo zikuphatikizani inu, zitsani kuwala kwa pamwamba ndikupeza nyansi kapena tebulo losagwiritsira ntchito babubu.
- Kodi kuwala kochokera ku chipangizo chogwiritsira ntchito makompyuta kumabweretsa ku migraine? Ganizirani njira zochepetsera kuyang'ana kwanu, monga kutsegula kuunika ndi / kapena kusunthira kapena kuteteza kompyuta yanu.
- Ngati mupita kuntchito, kumbukirani kuti maulendo angapereke mavuto apadera kwa anthu omwe amapeza migraines. Dziwani kuti kuthekera kwa kusintha kwa migraine kungasinthe nyengo, kumtunda, nthawi yamakono, ndi ndandanda; kuyenda; chiwopsezo chowonjezeka cha kuchepa kwa madzi; ndi zakudya zosadziwika.
Phunzirani Kumayambiriro koyambirira kwa Zizindikiro Zowonetsera Migraine
Ikhoza kukuthandizani kuti mupitirize kulamulira kuntchito kapena kusukulu ngati muli ndi luso lozindikira zizindikiro zomwe zimachenjeza migraine panjira. Pano pali ndemanga yofulumira ya zizindikiro za machenjezo a migraine kuti muyang'anire:
- Khosi lamtundu
- Kutopa
- Kukudula
- Kuthamanga mobwerezabwereza
- Chizungulire
- Kulira mu makutu
- Kusokonezeka maganizo
- Kukhumudwa
- Kuvuta kuika maganizo
- Mawanga okongola kapena kuwala kwa kuwala kapena mtundu pamaso panu
- Kusinkhasinkha kapena kutaya mmanja mwanu, mapazi kapena nkhope
Ganizirani kusunga mutu wa migraine kukuthandizani kuti muzitsatira zizindikiro izi ndi machenjezo anu. Gwiritsani ntchito diary yanu kukuthandizani kufotokoza kuyambika kwa migraine.
Pangani Ndondomeko Yabwino Yachigawo
Mukawona zizindikilo zanu zowonjezera, ndi nthawi yochitapo kanthu mwamsanga.
Mungathe kupeŵa kupita patsogolo ku migraine yodzaza ndi mankhwala mwa kuchita chimodzi kapena zingapo zotsatirazi:
- Idyani chotupitsa.
- Imwani madzi.
- Tsekani khomo lanu laofesi (kapena pitani kuchipinda kumene mungakhale nokha ndikutsekera chitseko), kanikeni ngati kuli kofunikira, tembenuzani magetsi, ndipo mutenge msangamsanga.
- Gwiritsani ntchito njira yoga kapena kupuma ndi kumasuka pofuna kuthetsa nkhawa.
- Pitani kuyenda mofulumira mumlengalenga.
Ngati palibe chimodzi mwa zinthuzi chimathandiza kuima kapena kuchepetsa zizindikiro zanu, ganizirani kaye ndi dokotala wanu kuti mudziwe ngati mungapindule ndi mankhwala oletsa anti-migraine. Pali mankhwala amene mumalandira mukangoona chizindikiro cha migraine; ena, atengedwa tsiku ndi tsiku, amachitapo kanthu mwamsanga kuti athetse chiyambi cha zizindikiro.
- Mwachitsanzo, kafukufuku wasonyeza kuti kutenga Topamax (topiramate) tsiku ndi tsiku kumawunikira kukolola kwa ogwira ntchito ku anthu omwe ali ndi migraines.
Ngati dokotala akulangizani mankhwala a migraine, kusankha njira yabwino kwambiri kwa inu idzakhala yochokera pa 1) kuchuluka kwa kapweteka ndi kupsinjika kwa mitu yanu ndi 2) zizindikiro zanu 'kuyankha mankhwala omwe mumayesa kufikira mutapeza njira yabwino kwambiri.
> Zotsatira:
Cutrer FM, Moskowitz MA. "Kumutu kwa mutu ndi ululu wina." Mu Lee Goldman ndi Dennis Ausiello (Eds), Cecil Buku la Internal Medicine , 23rd ed. Saunders (2008).
Gladstein J. "Kumutu." Mchipatala cha Med N. Amer. 2006; 90 (2): 275-290.
Lim C. "Kumutu, Migraine." Mu Fred Ferri (Ed), Advisor's Clinical Advisor , 1st ed. Mosby Elsevier (2008).
Lofland H, et al. "Mphamvu ya Topiramate migraine prophylaxis pa zokolola zapakhomo kuntchito kuchokera ku mayiko aŵiri a US, aŵiri osaona, omwe amachititsa kuti awononge malo awo, omwe amayesedwa." J Kulimbana ndi Med . 2007; 49 (3): 252-257.
McConaghy JR. "Kumutu kumasamalidwe oyamba." Care Primary: Makliniki mu Office Practice . 2007; 34 (1): 3-97.
Pryse-Phillips W, Murray TJ. "Kumutu." Mu John Noble (Ed), Buku Lophunzitsa Mankhwala Oyambirira, 3rd ed. Mkonzi. Mosby (2001).
Silberstein SD, Young WB. "Kumutu ndi Chisoni." Mu Christopher G. Goetz (Ed), Textbook of Clinical Neurology , 3rd ed. Saunders (2007).