Ngezinye izikhathi uvele ufuna ukuphatha ikhanda lakho ngokwemvelo, ngaphandle kokusebenzisa amaphilisi. Lokhu kuyaqondakala futhi kuyindlela enengqondo-qalisa ngamakhambi alula ekhaya bese uhamba lapho.
Yenza umsebenzi wokuphumula
Ukucindezeleka yinto ejwayelekile yokukhanda ikhanda kanye ne- migraines futhi ingaba yimbangela yokuguqulwa kusuka ekhanda ngezikhathi ezithile kuya ezinhlokweni ezinzima zekhanda.
Zama ukuphumula, noma yini okushoyo kuwe-njengokuthanda ukulala noma ukuphumula egumbini elimnyama, elithulile, ukuzindla, ukwenza i-yoga, ukuba nomlingani wakho akunike u-rub rub emuva, noma uthathe okugeza okufudumele. Zama ukugwema ukukhuthazwa kwe-elekthronikhi njengeTV noma ikhompyutha (unikeza ubuchopho bakho ubuhlungu).
Uma uthola ukuthi unezintambo eziningi zentamo noma u-muscle contraction futhi ukuthi ukuphumula kunciphisa ikhanda lakho, ungase uthande ukucabangela ukufunda ukuphumula kwemisipha okuqhubekayo (PMR) ukunciphisa ikhanda lakho lekhanda esikhathini esizayo. I-PMR iyiyindlela lapho umuntu ekwazi khona isikhathi bese evuselela imisipha emzimbeni wonke ngendlela ehlelekile.
Target the Area of Pain
Ngenkathi ukucindezeleka kobuhlungu-ukunciphisa ukuhamba okufana nokubuthelwa amathempeli akho okwekhanda lokukhwabanisa akutholakali ukuthi konke okuzuzisa ukuvimba ikhanda, akulimazi. Futhi, kubantu abaningi, lezi zindlela zinganciphisa ubuhlungu okwesikhashana kuze kube yilapho enye imithi yasemakhaya noma imithi ephikisana nayo ingena.
Zama lezi zindlela eziqondisa indawo yobuhlungu bekhanda lakho:
- Faka iphakethe leqhwa noma isiphuzo esibandayo esifubeni sakho, ethempelini noma entanyeni
- Cindezela noma usebenzise ingcindezi endaweni echaphazelekayo yobuhlungu ngomunwe wakho noma into
- Cela umlingani wakho ukuthi ahlaziye isicwebe sakho nentamo yakho
Yidla i-Snack enempilo
Ukudla kudlala indima eyinkimbinkimbi empilweni yakho yekhanda.
Ukudla ukudla nokudla ukudla okunomsoco okubangelwa ikhanda kungaholela enhlokweni. Ukungaphuzi amanzi okwanele, ukuphuza utshwala, noma ukweqa ikhofi yakho ekuseni kungabangela futhi ikhanda. Uma usola ikhanda lokukhishwa kwe-caffeine, indebe yekhofi kufanele inciphise ikhanda lakho ngaphakathi kwehora-nakuba ngokuhamba kwesikhathi, ukukhipha noma ukunciphisa ukudla kwakho kwe-caffeine kungcono kakhulu empilweni yakho yekhanda. Uma ungaqiniseki ukuthi yiziphi izici zokudla ezidlala indima, ungakhathazeki. Zama ukuba ne-snack enempilo efana ne-protein bar noma i-granola nesilazi samanzi ende. Awukwazi ukulimaza futhi nje kungenza uzizwe ungcono.
Zama Ifomu Lokuzivocavoca Ukukhanya
Ukuhlala okufanelekile ngokusebenzisa ukuvivinya umzimba nsuku zonke kuyindlela enhle yokubhekana nayo futhi kungenzeka ukunciphisa ikhanda lakho. Lapho ugijimela ku-treadmill cishe ngeke kunciphise ikhanda lakho eliyingozi, uhlanganyele ngendlela ephumuzayo yokuzivocavoca njenge-yoga noma ukuhamba okude nje. Ukuzivocavoca kwama-muscle nokuqinisa kanye nezinye izindlela zokwelapha ngokomzimba kungase kube nenzuzo ngokuhamba kwesikhathi ngenxa yekhanda lakho. Lokhu kuyiqiniso ikakhulukazi uma ikhanda lakho lihlotshaniswa nokuqina kwamasipha noma ezinye izinkinga entanyeni, njengenhloko yekhanda le- cervicogenic .
Izwi kusuka
Kuyindlela enengqondo yokuzama ukwelashwa ekhaya ukuze unciphise ikhanda lakho ngaphambi kokuya umuthi wemithi.
Njengebhonasi eyengeziwe, ikhambi lasekhaya elinciphisa ikhanda lakho lingase linikeze inkomba mayelana nokuthi yini eyabangela ukukhanda ikhanda kuqala.
Imithombo:
U-Anderson RE & Sensical C. Ukuqhathaniswa nokwelashwa okukhethiwe kwe-osteopathic nokuphumuza kwezinhloko zezinkinga zokuhlupha. Isihloko senhloko ka-2006; 46 (8): 1273-80.
I-Chaibi A, iTuchin PJ ne-Russell MB. Imithi yokwelashwa ye-migraine: ukubuyekezwa okuhlelekile. I-J Headache Pain . 2011 Apr; 12 (2): 127-33.
Gil-Martínez A et al. Ukuvivinya umzimba njengokwelashwa kwe-migraine nezinhlobonhlobo zezinkinga zokuhlukumezeka: ukubuyekezwa okuhlelekile kwezivivinyo zomtholampilo ezingahleliwe. Rev Neurol. 2013 Nov 16; 57 (10): 433-43.
I-Nash JM, ne-Thebarge RW. Ukuqonda ukucindezeleka kwengqondo, izinqubo zayo eziphilayo, nomthelela okhanda oyinhloko. Izinwele. 2006; 46 (9): 1377-1386.
Ikhasi P. Izinsizwa ze-Cervicogenic: Indlela eholwa ngobufakazi ekuphathweni kwemitholampilo. Int J Sports Phys Ther. 2011 Sep; 6 (3): 254-66.