Nthawi zina mumangofuna kupweteka mutu, popanda kugwiritsa ntchito mapiritsi. Izi ndi zomveka komanso njira yowonongeka -yambani ndi mankhwala osavuta kunyumba ndipo pitani kuchokera kumeneko.
Chitani Ntchito Yosangalatsa
Kupanikizika ndi chinthu chofala chifukwa cha kupweteka kwa mutu ndi migraines komanso kungayambitsenso kusintha kuchokera kumutu mpaka kumutu.
Yesetsani kusangalala, chirichonse chimene chimatanthauza kwa inu-monga kugona kapena kupuma mu mdima, chipinda chamtendere, kusinkhasinkha, kuchita yoga, kukhala ndi mnzanuyo kukupatseni nsana, kapena kusamba madzi ofunda. Yesetsani kupeŵa kugwiritsira ntchito makompyuta monga TV kapena kompyuta (mupatseni ubongo kupumula).
Ngati mupeza kuti muli ndi vuto la khosi kapena kupweteka kwa mitsempha komanso kuti kupuma kumachepetsa kupweteka kwa mutu, mungafunike kuganizira za kupuma msanga (PMR) kuti muchepetse mutu wanu. PMR ndi njira yomwe munthu amazindikira nthawi zonse ndikuyambiranso minofu mthupi mwawo mwadongosolo.
Yang'anani Chigawo Chakumva
Ngakhale kuti kupweteka kwa kudzipweteka kwanu monga kuyendetsa mitu yanu ya mutu wa mutu sikumapezekanso kukhala kopindulitsa kuimitsa mutu, palibe vuto. Ndiponso, kwa anthu ambiri, kuyendetsa uku kumathandiza kuchepetsa ululu kwa kanthawi mpaka mankhwala ena apanyumba kapena mankhwala apamwamba akulowerera.
Yesani njira izi zomwe zimapangitsa kuti muzimva kupweteka kwa mutu:
- Ikani madzi oundana kapena zakumwa zoziziritsa kukhosi pa khungu lanu, kachisi, kapena khosi
- Sakanizani kapena musagwiritse ntchito mphamvu ku malo okhudzidwa ndi ululu ndi chala chanu kapena chinthu
- Funsani mnzanuyo kuti azisakaniza khungu lanu ndi khosi
Idyani Zakudya Zosakaniza Zathanzi
Chakudya chimakhala ndi ntchito yovuta pa mutu wa thanzi lanu.
Kudya zakudya ndi kudya zakudya zokhala ndi zakudya zopweteka kumutu kungayambitse mutu. Osamwa madzi okwanira, kumwa mowa, kapena kudula khofi yanu yammawa kungayambitsenso mutu. Ngati mukuganiza kuti mutu wa khofi, kuchotsa khofi muyenera kuchepetsa mutu wanu mkati mwa ola limodzi-ngakhale kuti pamapeto pake, kuthetsa kapena kuchepetsa kumwa mankhwala a khofi ndibwino kuti mukhale ndi thanzi labwino. Ngati simukudziwa kuti ndizifukwa ziti zomwe zimakhudza chakudya, musadandaule. Yesani kukhala ndi zakudya zopatsa thanzi monga mapuloteni bar kapena granola ndi madzi amtali. Sichikhoza kupweteka ndipo kungakupangitseni kuti mukhale bwino.
Yesani Fomu ya Kuchita Zowala
Kukhala wathanzi pogwiritsa ntchito masewera olimbitsa thupi tsiku ndi tsiku ndi njira yabwino yothetsera vutoli komanso mwina kuchepetsa mutu. Pamene mukupita kuthamanga pamtunda sikungathetseretu mutu wanu, mukuchita masewera olimbitsa thupi monga yoga kapena kuyenda kwanthawi yaitali. Zochita zolimbitsa thupi ndi zolimbikitsana ndi njira zina zakuthupi zingakhalenso zopindulitsa pakutha kwa mutu wanu. Izi ndizowona makamaka ngati mutu wanu umagwirizanitsidwa ndi minofu yolimba kapena mavuto ena m'khosi, monga mu mutu wam'mimba .
Mawu ochokera
Ndi njira yowonetsera kuyesa mankhwala apakhomo kuti muthetse mutu wanu musanayambe njira ya mankhwala.
Monga bonasi yowonjezera, mankhwala omwe amachepetsa mutu wanu amatha kudziwitsa chomwe chinayambitsa mutu kumayambiriro.
Zotsatira:
Anderson RE & Sensical C. Kuyerekeza ndi mankhwala osankhidwa osteopathic ndi kumasuka kwa mutu wamagetsi. Mutu 2006; 46 (8): 1273-80.
Chaibi A, Tuchin PJ & Russell MB. Mankhwala othandizira migraine: ndondomeko yowonongeka. J Mutu wa Mutu . 2011 Apr; 12 (2): 127-33.
Gil-Martínez A et al. Zochita zachipatala monga chithandizo cha migraine ndi mutu wa mutu wachisokonezo: kuyang'anitsitsa mwatsatanetsatane wa mayesero am'chipatala. Rev Neurol. 2013 Nov 16; 57 (10): 433-43.
Nash JM, & Thebarge RW. Kumvetsa mavuto a maganizo, njira zake zowonjezera, komanso zotsatira za mutu wa mutu. Mutu. 2006; 46 (9): 1377-1386.
Tsamba la P. Cervicogenic: Njira yotsogoleredwa ndi odwala. Int J Masewera Olimbitsa Ther. 2011 Sep; 6 (3): 254-66.