Uma uke wakhuthazelela ukubhoboza, ukulimaza ubuhlungu be-migraine, cishe uzokwenza cishe noma yini ukuze uyimise.
Ukumisa i-migraine uma iqala ngokusemqoka kubalulekile, kodwa ukuvimbela umuntu ukuthi angenzeki okokuqala kungcono futhi uzokulondoloza ubuhlungu obukhulu ekugcineni.
Izindaba ezinhle ukuthi kunezinye izimbangela ze-migraine ezibangelwa ukulawula kwakho, okusho ukuthi uma lezo zigigaba zigwetshwa (noma kuncishisiwe), unganciphisa imvamisa ye-migraines yakho.
Ukushintsha imikhuba yokulala
Ukulala kancane kakhulu, noma ukulala kakhulu kungabangela ukuhamba. Zama ukubamba isikhathi sokulala njalo ngokulala ngesikhathi esifanayo njalo ebusuku futhi uvuka ngesikhathi esifanayo njalo ekuseni. Ngaphezu kwalokho, sebenzela ukuthola amahora angu-7 kuya kwangu-9 okulala okungaphazanyiswa ubusuku bonke.
Okokugcina, ukusiza ukuvimbela ukuleleka nokukhulisa ubuthongo obunempilo ebusuku, ukunciphisa inani le-caffeine nokuchayeka kokukhanya okutholayo ngaphambi kokulala, kufaka phakathi ithelevishini, ifoni kanye nokusetshenziswa kwekhompyutha.
Ukubhekana Nokuhlupheka Ngokucindezeleka
Ukucindezeleka nokukhathazeka kungaba yimbangela enkulu ye-migraines. Bangenza futhi ukuthi i- migraine ibuhlungu kakade. Funda ukuthi unganciphisa kanjani ukucindezeleka ngokuzivocavoca umzimba, umsebenzi wokuzivocavoca, ukubhala, noma ukukhuluma ngezinkinga zakho.
Ngisho noma ungumuntu ohlala ehamba, zama ukuthatha isikhathi ukwenza into oyithandayo ngempela. Ungase futhi uthathe ukucabangela ukusika emuva ohlelweni oluhlelekile.
Ukusebenzisa imithi yokwelashwa ngokweqile
Ukusebenzisa imithi yokwelapha njalo , ngisho nezidakamizwa ezingaphezu kwe-counter-the-counter njenge-Tylenol (i-acetaminophen) ne-ibuprofen, kungabangela ukuba imithi ikhuphuke emvamisa nokuqina. Lokhu kwaziwa njengenhloko yesifo esibuhlungu noma imithi yokwelapha ngokweqile . Qinisekisa ukuthi unciphisa ukusetshenziswa kwakho kwalezi zindlela zemithi yakho yokwehlisa ikhanda okungaphezu kwezikhathi ezimbili ngeviki.
Uma udinga ukusebenzisa okuningi, khuluma nodokotela wakho. Ungase uzuze emithini yemithi yokuvimbela i-migraine nsuku zonke.
Ukutholwa kwama-Hormone Fluctuations
Amakhomoni afaka isandla kumjikelezo wesifazane wokuya esikhathini angaphinda aqalise ukuhamba kwemithi . Ngenxa yalokho, amanye ama-hormone therapies angabangela imithi ephindaphindiwe kaningi. Uma uzwela ama-hormone, xoxani ngokukhetha kokulawula kokubeletha nodokotela wakho.
Iphilisi lokulawula ukubeletha elincane kuma-hormone, noma inketho engekho-hormone yokuzalwa kokuzalwa, ingase ikusebenzele kangcono. Ngaphezu kwalokho, ukusebenzisa amaphilisi okuvimbela ukuzalwa okunciphisa ukushintshashintsha kwe-hormone yanyangazonke kungasiza futhi.
Ukubonakaliswa Kwezinye Izinhlanzi
Ama-scents angabangela i-migraines kwabanye abantu abazwela ukuhogela. Izinto ezivuthayo ezivuthayo zihlanganisa izimbali, amakha, imikhiqizo yokuhlanza, ubuhlungu, nothuli. Ukufaka umusi wokubhema, kungakhathaliseki ukuthi uyazibhema noma uvulekile osikeni lwesandla , kungabangela nokuguquka kwemithi.
Uma iphunga elithile lingase lidale imigraines yakho, kungcono ukuyigwema noma ukuthola isu eliyinciphisa kakhulu (isibonelo, ukushiya iwindi livulekile).
Ukusebenzisa izithasiselo zokudla
Izithasiselo zokudla, ezifana ne- MSG ne-nitrate, ziyi-common migraine trigger. I-MSG ngezinye izikhathi itholakala ezinhlotsheni ezithile zokudla okusheshayo, i-ramen noodle, nesobho kanye nemifino ekheniwe.
Ama-nitrate ajwayelekile ekusetshenzisweni noma ekudleni, njengamahlumela abandayo, izinja ezishisayo kanye nebhethoni.
U-Aspartame, umshini weshukela, ungase futhi udale imithi eminye kwabanye abantu, njengoba kungase kuthungwe, okuvame ukutholakala ekudleni okufakwe emathinini, ushizi oludala, nokudla okunomvubelo.
Ukugcina idayari yokudla kungakusiza ukuthi uqaphele ukuthi ukudla kwakho kuyini.
Ukuvezwa Emibani Ekhanyayo
Nakuba ukuzwela ekukhanyeni kuyimpawu evamile ye-migraine , ukukhanya okungazelelwe, okukhanyayo okunjengokukhanya kwelanga noma ukukhanya kwe-fluorescent, kungabangela ukuba i-migraine ivele. Kubalulekile futhi ukukhumbula ama-glares, afana nalawo esikrinini sakho sekhompyutheni , noma ukukhanya kwelanga okungavela ngokuzumayo.
Uma wazi ukuthi i-migraines yakho ibangelwa ukukhanya okukhanyayo, kuwukuhlakanipha ukugqoka izibuko zokukhanya nezikhwama uma uphuma elangeni noma ekamelweni elikhanyayo.
Ukudla ukudlala
Ukuzila ukudla noma ukulahlekelwa ukudla kungaletha kalula ku-migraine. Lokhu kucatshangwa ukuthi kungumphumela weshukela ephansi wegazi, nakuba imbangela eqondile engaziwa. Ngakho unakekele umzimba wakho ngokudla ukudla okuvamile kanye / noma ukudla okunomsoco.
Ukubhekana nokuguquka kwemizwelo
Ucwaningo lubonisa isixhumanisi, naphezu kokuyinkimbinkimbi, phakathi kwemigraines nezimo zengqondo, njengokucindezeleka. Ekugcineni, ukuphatha imizwa yakho ngeke nje kukusize uzizwe ungcono kodwa kungasiza futhi imishanguzo yakho. Sicela ukhulume nodokotela wakho uma ukhathazekile ngesimo sakho sengqondo noma ukuziphatha kwakho kamuva.
Ukuguqula I-Caffeine Yokungenwa Kwakho
Inkomishi yakho yansuku zonke ye-joe kungenzeka ukuthi iphenduke izindebe ezintathu ze-joe, ezingalimaza ingozi yakho ye-migraine. Ngokufanayo, ukuphuza ikhanda lakho le-joe ekuseni lingaphinde linciphise ikhanda lokukhishwa kwe-caffeine . Ukulinganisa ukudla kwakho kwe-caffeine kungase kusize imigraines yakho esikhathini eside.
Izwi elivela
Ukugwema izimbangela zakho (okungcono kakhulu ongakwenza) kuyindlela eyodwa yokulawula okunye impilo yakho ye-migraine. Uma unenkinga enzima ukukhomba izimbangela zakho, zama ukugcina idayari eningiliziwe yesimiso sakho sezinsuku zonke, kufaka phakathi ukudla, iziphuzo, amaphethini okulala kanye nemithi. Bese, wabelane nodokotela wakho-into engalindelekile ingase ivele.
> Imithombo:
> I-Finocchi C, i-Villani V, i-Casucci G. Izindlela zokuqapha ezigulini ze-migraine ezinenkinga yokukhathazeka nokukhathazeka: ubufakazi bezokwelapha.Neurol Sci. 2010 Jun; 31 Ukusekela 1: S95-8.
> Ukuphathwa kukaMartin PR.Behavioral we-migraine ikhanda lezinkinga: ukufunda ukubhekana nezinkinga. Isikhumbuzo se-Curr Pain Headache . 2010 Juni; 14 (3) .221-7.
> Panconesi A, Bartolozzi ML, Guidi L. Utshwala kanye ne-migraine: yini okufanele sitshele iziguli? Isikhumbuzo se-Curr Pain Headache . 2011.