Ngati inu kapena munthu wina yemwe mumadziŵa ali ndi migraines, mwinamwake mumadziŵa bwinobwino momwe angakhalire osasangalala. Kupweteka, kukhumudwa, ndi kuzindikira kuunika kapena zizindikiro ndi zina mwa zizindikiro za migraines. Pafupifupi 20 peresenti ya anthu amawona kuwala, kuwala, kapena malo opunduka m'masomphenya anu kapena kumagwira dzanja kapena mwendo umodzi.
Kuchiza migraines kungakhale kovuta chifukwa zifukwa ndi zokopa ndizokha.
Nazi njira zothandizira zomwe zingakuthandizeni kuthetsa zina mwa zinthu zomwe zingakuchititseni.
Chakudya Chakudya ndi Chakudya
Zakudya zina zimayambitsa migraines mwa anthu ena. Zomwe zimayambitsa zakudya zimakhala zaumwini, choncho nthawi zina zakudya zowonongeka zimatsimikiziridwa kuti zimve zovuta za munthu. Ngakhale zingakhale zokhumudwitsa kupeza zakudya zomwe zikuyambitsa mavuto, zikhoza kukhala zabwino. Nazi zakudya zomwe zimayambitsa mavuto:
- Mowa - Ma sulfites amagwiritsidwa ntchito monga vinyo wofiira mu vinyo wofiira akhala akugwirizanitsidwa ndi migraines, ndipo mowa, mwachidziwitso, ukhoza kukhala wowonongeka ndipo ukhoza kuwonjezera magazi kupita ku ubongo. Kuwonjezera pa vinyo wofiira, whiskey, Scotch, mowa, ndi champagne amadziwidwanso kuti akhoza kuyambitsa.
- Chokoleti
- Tchizi wokalamba - Mitundu ina ya tchizi imatchedwa tyramine, monga blue cheese, brie, cheddar, feta, gorgonzola, parmesan, ndi swiss.
- MSG (monosodium glutamate) - Zowonjezera chakudya mu msuzi wa soy, msuzi wa supu, zakudya zamtundu wa nyama, ndi zakudya zambiri zamakono kapena zowonongeka, MSG imagwiritsidwa ntchito kupititsa patsogolo kukoma. Ikupezekanso mu chakudya chamalonda. Kuwonjezera pa MSG, zakudya zomwe zili ndi izo nthawi zambiri zimakhala zowonjezera mu sodium, zomwe zingayambitse kutaya madzi m'thupi, zomwe zimayambitsa matenda ena.
- Nyama Yotchulidwa - Agalu otentha, pepperoni, salami, soseji, ndi bologna ali ndi tyramine, nitrates kapena nitrites, omwe amatha kuchepetsa mitsempha ya magazi ndi kuyambitsa migraines mwa anthu ena.
Zakudya zina zomwe zingayambitse mavuto ndi monga caffeine, mtedza, vinyo wosasa, zipatso za citrus ndi juisi, ndi zipatso zina, ndiwo zamasamba, ndi zakudya.
Kafukufuku wina amasonyeza kuti chakudya chochepa cha mafuta chingathandize kupewa migraines. Mwachitsanzo, kafukufuku wofalitsidwa mu Nutrition, Metabolism, ndi Mafupa a m'maganizo anafufuza mitundu itatu ya zakudya (kachitidwe kawirikawiri, lipiritsi, kapena mankhwala ochepa) kwa ophunzira omwe ali ndi matenda osaphatikizapo kapena odwala. Patadutsa miyezi itatu, kudya zakudya zamadzimadzi kunachepetsetsa kuti chiwerengero cha matenda a migraine ndi chiwopsezo chachikulu poyerekeza ndi chakudya choyenera.
Mafuta Ofunika
Mafuta ofunikira nthawi zina amagwiritsidwa ntchito pa migraines. Mafuta amatha kupopedwa kapena kugwiritsa ntchito (kuchepetsedwa) pang'ono pokha pakhungu. Iwo sayenera kugwiritsidwa ntchito pa mphamvu zonse kapena zochuluka kapena zodyedwa.
Kafukufuku amene anafalitsidwa mu European Journal of Neurology anapeza kuti kuyatsa mafuta a lavender kungathandize kuchepetsa zizindikiro mofulumira pa migraine. Ophunzirawo adalumikiza mafuta ofunika kwambiri a lavender kapena amagwiritsira ntchito paraboin (paraffin) kwa mphindi 15. Anapemphedwa kuti alembe kupsinjika kwa mitu yawo ndi zizindikiro maminiti 30 kwa maola awiri. Anthu omwe ankagwiritsa ntchito mafuta a lavender anali ndi kuchepa kwakukulu kwa kupweteka kwa mutu.
Mfundo Zovuta
Kwa anthu ena omwe amapeza migraines, kulimbikitsa zipsyinjo zina za thupi (nthawi zambiri pamawoko ndi manja) zingathandize kuthetsa zizindikiro.
Mwachitsanzo, kafukufuku wofalitsidwa mu Sayansi ya Neurological anapeza kuti kukakamizidwa kumagwiritsidwa ntchito poyendetsa puloteni (wotchedwa PC6) kunachepetsa zizindikiro za mseru pa migraines. Nthawi zina PC6 imagwiritsidwa ntchito poyendetsa matenda ndi zosautsa zina ndipo ndizovuta kugwiritsira ntchito mankhwala ogulitsidwa monga "Mitsinje ya Nyanja" kapena magulu a manja okhwima.
Pamene acupressure imayambitsa mfundo pogwiritsa ntchito kuponderezedwa kwa mano, kafukufuku wina amasonyeza kuti mankhwala okhwimitsa singano angathandize kupeŵa migraines. Lipoti lofalitsidwa ku Database of Cochrane Database of Reviewed Reviews mu 2016 linakambitsirana kafukufuku amene anafalitsidwa kale pa ntchito yogwiritsira ntchito mankhwala kuti ateteze matenda osokoneza bongo.
Olembawo apeza kuti umboni umene ulipo ukusonyeza kuti kudulidwa magazi kungachepetse kuchuluka kwa migraines ndipo kungakhale kovuta ngati mankhwala ndi mankhwala opatsirana pogonana.
Yoga
Kuchita yoga kungathandize kuchepetsa kuchuluka kwa msampha wa migraines, kumapereka phunziro lofalitsidwa mu Advanced Biomedical Research. Phunziroli, amayi omwe ali ndi migraines adalandira mankhwala kapena amaphunzira nawo masabata 12 a yoga poonjezera kulandira mankhwala. Pambuyo pa miyezi itatu, omwe adagwira nawo maphunziro a yoga adachepetsanso kuchepa kwa msana, kuuma, komanso kukhudza mutu wa miyoyo yawo. Panalibe kusiyana kulikonse m'magazi a nitric okusayidi (molecule imaganiza kuti imathandizira kwambiri migraines).
Pansi
Ngati inu kapena munthu amene mumadziwa kuti mukukumana ndi matenda, mumadziŵa momwe angakhalire okhumudwa. Kusintha nthawi zonse ndi kusintha kwa moyo kumathandizira kusamalidwa. Ngakhale kusintha kwakukulu, monga kusungunuka komanso kukhala ndi nthawi yogona nthawi zonse kumathandiza kwambiri. Dokotala wanu akhoza kukuthandizani kufufuza zomwe mungachite ndikukambirana za zakudya ndi kusintha kwa moyo zomwe zingakuthandizeni kuthetsa zizindikiro zanu.
Zotsatira:
> Allais G, Rolando S, Castagnoli Gabellari I, et al. Acupressure pofuna kuchepetsa kusokonezeka kwa migraine. Sayansi ya Nzeru. 2012; 33 (Suppl 1): 207-210.
> Boroujeni MZ, Marandi SM, Esfarjani F, Sattar M, Shaygannejad V, Javanmard SH. Yoga kulowerera m'magazi PAKATI pa akazi osagwira ntchito. Adv Biomed Res. 2015 Dec 31; 4: 259.
> Ferrara LA, Pacioni D, Di Fronzo V, et al. Zakudya zam'madzi zochepa zimachepetsa kuchuluka kwa chiwopsezo ndi kuopsa kwa chiwopsezo chachikulu cha migraine. Mankhwala a Metab Odwala Dis. 2015 Apr; 25 (4): 370-5.
> Linde K, Allais G, Brinkhaus B, et al. Kutsegula m'mimba kuti muteteze matenda a episodic migraine. Msonkhano wa Cochrane Rev Rev 2016 Jun 28; (6): CD001218.
> Sasannejad P, Saeedi M, Shoeibi A, Gorji A, Abbasi M, Foroughipour M. Lavender mafuta ofunika pochiza mutu wa mutu wa migraine: kuyesedwa kosamalidwa ndi malo. Eur Neurol. 2012; 67 (5): 288-91.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.