Uma une-migraines, uyazi ukuthi abamukelwa nganoma isiphi isikhathi noma kuphi. Kodwa ukudlulisa emsebenzini noma esikoleni kudala izinkinga ezikhethekile, kufaka phakathi ukuhlazeka, ukunciphisa ukukhiqizwa, futhi, ngezinye izikhathi, abaqashi abangaphansi kokusekela, abasebenzisana nabo, noma abafundi abafunde nabo.
Ngakho yini ongayenza ukuze usize ukunciphisa izinkinga? Nasi amasu amathathu ahlanganisiwe okubandakanya ukugwema ukukhunjulwa, ukuhlonza izimpawu zokuqala, kanye nokusebenza okusebenzayo, uhlelo lokusebenza.
Amathiphu Okugwema Ukuqeda I-Migraine
Uma wazi izimbangela zakho ze-migraine, usuqala ekuqaleni! Uma ungenaso isiqiniseko, sebenza ekuboneni izimbangela noma izimo ezivame ukuletha ku-migraines yakho. Bese usebenzisa lolu lwazi ukubeka amathiphu okugwema okulandelayo okugwema:
- Ungavumeli usuku lomsebenzi olumatasa lungakuvimbeli ekudleni ukudla okuvamile ngoba ukudlala ukudla kungaholela emigqeni.
- Qinisekisa ukuthi uyazi izinkinga zakho zokudla futhi ugweme ukudla nokuphuza okungase kutholwe ikhanda. Ukudla okuvame kakhulu okufaka ukudla kuhlanganisa ushizi omdala, ukudla okucutshungulwa, ukudla okuphulukisiwe, amantongomane, ushokoledi, izimpahla eziphekwe ngemvubelo, iwayini, ubhiya, nokudla okuqukethe i-monosodium glutamate (MSG), okuvame ukutholakala ekudleni okutholakala ekudleni kwaseShayina.
- Zigcine uzihlanza kahle usuku lonke. Ngaso sonke isikhathi ube namabhodlela amanzi, futhi uthathe ama-sips amaningi.
- I-caffeine ingaba i-migraine trigger kwabanye abantu. Uma lokho kuhlanganisa nawe, gwema ukuthembela kulo ukusiza amandla ngokusebenzisa iphrojekthi.
- Qinisekisa ukuthi ulala ngokwanele ebusuku.
- Gwema ukucindezeleka ngangokunokwenzeka. Ngeke ukwazi ukugwema ukucindezeleka okuthile emsebenzini wakho noma esikoleni. Kodwa ungafunda ukuqaphela nokugwema izimo ezivame ukuphakamisa izinga lakho lokucindezeleka.
- Abanye abantu abane-migraine bazwela ukukhanya kwesibani se-fluorescent. Uma lokho kuhlanganisa nawe, vala ukukhanya okuphezulu futhi uthole isibani noma idesksi elingasebenzisi isibani se-fluorescent.
- Ingabe ukukhanya okukhanyayo okuvela kumshini we-elekthronikhi kuvamise ukuletha ku-migraine? Cabanga ngezindlela zokunciphisa ukuchayeka kwakho, njengokunciphisa ukukhanya kokukhanya kanye / noma ukuhambisa noma ukuvikela ukuqapha ikhompyutha yakho.
- Uma uhamba ngomsebenzi, khumbula ukuthi ukuhamba kungabonisa izinselele ezikhethekile kubantu abathola imigraines. Qaphela ukuthi kungenzeka ukuguquka kwe-migraine-okufaka isandla kwisimo sezulu, ukuphakama, indawo yesikhathi, kanye nesimiso; ukuhamba ngokuhamba; ingozi eyengeziwe yokwehla kwamanzi; nokudla okungajwayelekile.
Funda Ukuqashelwa Okusheshayo Kwezimpawu Zokuxwayisa ze-Migraine
Kungakusiza ngempela ukugcina ukulawula emsebenzini noma esikoleni uma unamakhono ekuqapheliseni izimpawu ezixwayisa ukuhamba komgwaqo endleleni. Nasi isibuyekezo esisheshayo sezimpawu zokuxwayisa ze-migraine ukuze ubukele:
- Intamo yentamo
- Ukukhathala
- Ukumanga
- Ukuvuthwa njalo
- Isizungu
- Ukukhala ezindlebeni
- Ukucindezeleka
- Ukuthukuthela
- Ukubunzima ukugxila
- Izindawo ezikhanyayo noma ukukhanya kokukhanya noma umbala phambi kwamehlo akho
- Ukulinganisa noma ukuphazamiseka ezandleni zakho, izinyawo noma ubuso
Cabanga ukugcina idayari ye-migraine ukukusiza ukuthi ulandele lezi zimpawu zokuxwayisa kanye namaphethini wakho we-migraine-occurrence. Sebenzisa idayari yakho ukukusiza ukuthi ubikezele ukuqala kwe-migraine.
Dala uhlelo oluqinile lwezenzo
Uma ubona noma yiziphi izimpawu zakho zokuxwayisa ze-migraine, sekuyisikhathi sokuthatha isinyathelo sokuvimbela ngokushesha.
Ungakwazi ukugwema ukuqhubekela phambili kwimigraine egcwele ngokwenza okukodwa noma okungaphezulu kwalokhu okulandelayo:
- Yidla isiphuzo.
- Phuza amanzi.
- Vala umnyango wakho wehhovisi (noma ungene ekamelweni lapho ungahlala wedwa bese uvale umnyango), ukukhiya uma kunesidingo, vala izibani, bese ubamba i-catnap esheshayo.
- Hlanganisa ezinye izindlela ze-yoga noma zokuphefumula nokuphumula ukuze unciphise ukucindezeleka.
- Hamba ukuhamba okusheshayo emoyeni omusha.
Uma engekho yalezi zinto ezisiza ukuyeka noma ukuphuza ukukhula kwakho, cabanga ukuhlola nodokotela wakho ukuthola ukuthi ungazuza yini emithini yokulwa ne-anti-migraine. Kukhona imithi oyithatha ngokushesha uma ubona uphawu lwe-migraine; abanye, bathathwa nsuku zonke, benze ngokuzikhandla ukuze baqede ukuqala kwezimpawu.
- Isibonelo, ucwaningo luye lwabonisa ukuthi ukuthatha i-Topamax (topiramate) nsuku zonke kuthuthukisa ukukhiqiza indawo yomsebenzi wabantu abane-migraines.
Uma udokotela wakho uncoma imithi ye-migraine, ukukhetha okusemandleni akho kuyobe kusekelwe ku-1) umvuthwandaba nobukhulu bezinsizwa zakho kanye no-2) ukuphendula kwakho kwempawu kumithi oyilinga kuze kube yilapho uthola okuphumelela kakhulu.
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