Enye yezokwelapha eziphumelelayo kakhulu zokuvimbela ikhanda ukuwayeka ngaphambi kokuqala. Ukuphathwa ikhanda kungabangela izinto eziningi , ngakho ukuqonda indlela yokuphazamisa umjikelezo kungaba inzuzo enkulu, futhi indlela enhle yokuthuthukisa ikhwalithi yakho yokuphila.
Nciphise ukucindezeleka
Ukucindezeleka kuyisimo esijwayelekile sezinhlobo eziningi zamakhanda. Ukucindezeleka kukhishwa ama-hormone egazini elingathinta indlela esizwa ngayo ubuhlungu.
Ukuhlukunyezwa kwamasipha, amazinyo okugaya, kanye namahlombe anzima yizinye izimpendulo zokucindezeleka ezingakwandisa amathuba okuba unesifo sekhanda.
Kunezinto eziningi ongayenza ukuze unciphise ukucindezeleka empilweni yakho. Ukufunda ukwenza kube lula impilo yakho ngokusika izinto ezingalinda nokufunda ukuphatha isikhathi sakho ngokuhlakanipha yizinto ezimbili ezingasiza kakhulu. Gcina uhlu olusha olwenziwe ukukwenza ukuze usebenze into eyodwa ngesikhathi. Lokhu kuzokusiza ukuthi uhlele usuku lwakho.
Olunye usizo olukhulu lufunda "ukuyeka." Yazi izinto ezingaphezu kokulawula kwakho bese uyeka ukukhathazeka ngabo. Lokhu kungaba ingxenye yenqubo yokulungisa isimo sengqondo - lapho ufunda ukuhlela kabusha imicabango yakho engafanele njengabahle.
Funda ukuphumula. Thola isikhathi sokwenza ukuphefumula kwakho okujulile futhi uvimbele umsebenzi, uma nje imizuzu embalwa ngosuku. Futhi, thatha ikhefu. Ngezinye izikhathi kufanele uhambe ezimo ezicindezelayo ukuze uphinde uhlakulele futhi ube nombono, futhi ukuhamba futhi kuhlakaze ukucindezeleka.
Hlanganisa "ukuphila okunempilo." Zama ukudla kanye nokuzivocavoca. Kunezinhlobo ezithile zokuzivocavoca ngokweqile ezingabangela ikhanda, ngakho qaphela. Uma kufanelekile, ukuhleka inkatho - lokhu kubangela i-endorphin emfushane, noma i-"hormone ejabulisayo" ukukhululwa-ukuthi ingahamba indlela ende ukukwenza uzizwe ungcono.
Lungisa ukudla kwakho
Kunezinhlobo eziningi zokudliwayo zokudla kwekhanda , ikakhulukazi ukudla okuphezulu ku-amino acid tyramine.
Nasi uhlu lwezidakamizwa ezivamile zokudla:
- I-caffeine (ukunciphisa ukudla kwakho kancane kancane ukuze ugweme ikhanda elibuhlungu)
- Ukuguga, ukubhema, noma inyama eqoshiwe (njenge-salami noma i-pepperoni)
- Amachizi asekhulile (aluhlaza okwesibhakabhaka, i-brie, iSwitzerland, njll)
- Ama-pea weqhwa
- Ama-fava ubhontshisi
- I-Sauerkraut
- Ama-Pickles
- Ama-Olives
- Imikhiqizo ye-soy etholakalayo (miso, sauce soy, teriyaki sauce)
- Amantongomane noma imikhiqizo ye-nut
- Iziphuzo ezidakayo
- MSG
- I-nitit ne-nitrate (etholakala ikakhulukazi ekudleni)
- Imvubelo
Ukuqeda ukudla okuvela ekudleni kwakho ngesikhathi esisodwa ukuze unqume ukuthi kunezinhlobonhlobo zokudla ezikhanda ikhanda lakho.
Ukuqapha I-Estrogen Exposure Yakho
I-Estrogen yi-hormone eyinhlokokazi yesifazane kanye ne-trigger eyinhloko ye-migraines kwabanye besifazane. Uma unesidakamizwa se-estrogen noma imithi e-estrogen equkethe - njengamaphilisi okubeletha ngomlomo - xoxani ukuthi lokhu kungase kuxhunywe kanjani kumakhanda akho nodokotela wakho siqu.
Yeka ukubhema
I-Nicotine namanye amakhemikhali ekushiseni ugwayi kungabangela futhi kukhulise izimpawu zekhanda . Uma uphethile, hlola izinketho zokuyeka. Ngeke nje lokhu kunciphise amathuba okuthuthukisa ikhanda, kuzophinde kuthuthukise ezinye izindawo zempilo yakho.
Thatha imithi ye-Prophylactic
Kwezinye izimo, imithi yansuku zonke iyadingeka ukuvimbela ukuthuthukiswa kwezinhloko . Ama-beta-blockers, ama-antidepressants, ama-ergots, ama-blockers wesiteshi se-calcium, kanye nama-anticonvulsants yonke imithi esebenzisa izikhathi ezithile ukuvimbela ikhanda.
Xoxani ngezinketho kanye nodokotela wakho ukuze anqume indlela engcono kakhulu yokwenza ngayo.
Imithombo:
Lewis, uDonald W., MD "Ukukhanda ikhanda ezinganeni nasezinsheni." Umhlengikazi waseMelika waseMelika , uMq. 65 / Cha. 4 (Febhuwari 15, 2002).
Ukudla Kwezintloko Eziphansi Ze-Tyramine. I-National Headache Foundation.