Izindlela ezi-10 eziphezulu zokugwema noma ukunciphisa ubuhlungu bekhanda kanye ne-Migraine Pain

Izinsizwa kanye nemigraines kungaba yingozi, kodwa kunezindlela eziningi onganciphisa ubuhlungu bazo noma ngisho nokuziqeda ngokuphelele.

Iningi lalawa amasu ongawasebenzisa ngaphandle kwenkinga enkulu, futhi okufanele akhokhe izinzuzo cishe ngokushesha ekucindezelekeni okunciphisayo nasezinhlokweni eziphuthumayo noma ezibangelwa i-migraine.

Funda phambili ngezindlela eziphezulu ezingu-10 zokugwema noma ukunciphisa ubuhlungu bekhanda noma ubuhlungu be-migraine.

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Thola okuningi kokulala

Okuncane kakhulu, okuncane kakhulu, noma ukuphazamiseka ukulala kungumkhuba ojwayelekile kakhulu wezinsizwa kanye ne-migraine. Ochwepheshe batusa ukuthi ubeke izikhathi ukuze ulale futhi uvuke, bese unamathela kulezo zikhathi, ngisho nangezimpelasonto nangesikhathi sokuphumula.

Uma ungazizwa uphumule ngemva kokulala ubusuku noma ukulala ngokweqile ubuthongo bemini, khuluma nodokotela wakho ngesifundo sokulala ukuze uphathe izifo zokulala.

Okuningi

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Yidla Ngokuhle futhi Ngokuvamile

Uma usuqa ukudla, ushukela wakho wegazi ungadonsa, okungabangela noma ukufaka enhlokweni yekhanda noma i-migraine. Ngakho-ke, kufanele uqiniseke ukuthi udla njalo, noma ngabe uvele uthatha isiphuzo (ngisho noma isimiso sakho esibucayi sisebenza ngokumelene nawe kulokhu).

Zama ukuhlela ukudla okunomsoco njalo, futhi ugcine ukudla okulula okunempilo, kanti ngesikhathi esifanayo uqondisa ngokudla okusheshayo kokudla okudla okusheshayo (ngokumangalisayo, ukudla okungenamsoco kungaholela ekuhloleni ikhanda kwabanye abantu).

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Ungalahleki

Ukugwema ikhanda kanye ne-migraine, kufanele uqiniseke ukuthi uphuze ngokwanele. Kwabanye abantu, ngisho nokuphela kwamanzi emzimbeni kungabangela ubuhlungu bekhanda , ngakho-ke ukuphuza okuningi kwamanzi okuphuza kubalulekile. Amanzi angcono - amanye amajusi wezithelo, kanye ne-caffeine etholakala ekhofi, itiye, neziphuzo eziningi ezithambile, kungabangela ukuphathwa ikhanda kanye ne-migraine.

I-hydration efanele ibalulekile empilweni enhle ngokujwayelekile, ngakho-ke uzosebenza ngaphezu kokuvimbela ubuhlungu bekhanda ngokwenza lokhu.

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Dlala i-Detective Detective

Zama ukugcina ikhanda lezinsuku zonke ne-diary migraine , engakusiza ukulandelela ukudla, imisebenzi nezinye izici ezingase ziholele ebuhlungu bekhanda. Ungase uhlangane ne-trigger kuze kufike emahoreni angu-48 ngaphambi kokuba i-headache noma i-migraine iqale, ngakho-ke idayari egcinwe ngokucophelela ingabonisa amaphethini ongawabonanga ngaphambili.

Futhi, noma ngabe awukwazi ukubona ikhanda noma u-migraine uzenza wena (noma kukhona nje akuzona okusobala), lolo lwazi lulodwa lungasiza udokotela wakho.

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Cwaninga Isimo Sakho

Sonke siphethe impilo yethu siqu. Ukuzifundisa ebuhlungu bezinhloko kubangela, izimpawu , kanye nokwelashwa kubalulekile kuwe ukuze ukwazi ukuzisiza.

Uma usuqonda isimo sakho, ungazinakekela kangcono, ugweme iziqephu uma kungenzeka, futhi unciphise umthelela weziqephu uma zingenakugwema. Ungabuye utshele udokotela wakho lokho okudingeka akwazi, futhi aqonde kangcono ukuthi udokotela wakho uthini kuwe ngesimo sakho kanye nokwelapha.

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Zithathele Isikhathi

Sonke sidinga isikhathi kithi. Beka isikhathi esithile nsuku zonke okuwukuphela kwakho. Kungakhathaliseki ukuthi uzindla, lalela uhlelo lokusebenza lokuphumula noma lokuzindla, usebenzise kancane, noma uhlale nje ungenzi lutho, sebenzisa lesi sikhathi ukugxila kuwe, ukuthi uzizwa kanjani, nokuthi yini oyidingayo. Lokhu ukuzinakekela kuzokhokha, kukushiye ukhululekile futhi uzibonele.

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Yakha uhlelo lokusekela olukhanda ikhanda

Ingabe uke uzizwe sengathi ukhononda njalo ngesimo sakho esiseduze nomndeni wakho nabangani (noma okubi nakakhulu, baye bakhuluma ukuthi konke okukhulunywe ngaye)? Lena umjikelezo olula ukuze ungene - uma into efana nobuhlungu bekhanda njalo echitha impilo yakho, kunzima ukugwema ukuyiyeka kuyo yonke ingxoxo.

Kuyoba ngcono ukuthola abantu abahlukunyezwa ubuhlungu bekhanda ukuthola iseluleko nokusekelwa ngokubambisana. Kukhona amaqembu okusekela obukhoma kwamanye amadolobha namadolobhana, futhi kukhona izinkundla ze-intanethi lapho ungahlala uthola khona umuntu esimweni esifanayo oyoqonda. Awusodwa.

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Gqoka izibuko zelanga

Cabangela izibuko zokubukwa njengendlela yokutshalwa kwezimali, hhayi nje ukutholakala kwempahla yehlobo ephoqelekile - ama- shades afanele angasiza ekuvimbeleni ukuphathwa ikhanda nokugwedla.

Amalensi e-Optical-grade ayinayo ukuphazamiseka ukuthi amanye ama-lensi angabizi, futhi ukugcoba kubalulekile ekunqumeni ama-glare. Bagqoke noma nini lapho ukukhanya kuphazamisa, ngisho noma kungaphakathi. Engeza i-cap cap ye-baseball uma ukukhanya kungena ngaphezu kwezibuko zokukhanya ukuze umthethosivivinywa we-cap ungavimbela lokho kukhanya. Amehlo akho (nekhanda lakho) uzokubonga.

Okuningi

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Buka impilo yakho yonke

Uma unenkinga ethile yempilo efana nokukhanda ikhanda noma i-migraine, kulula ukugxila kule nkinga futhi uyinaki impilo yethu yonke. Ungangeni kulolugibe.

Impilo enhle yonke ibalulekile uma unenkinga yenkinga ethile yempilo. Uma uhlala unempilo enhle, ungase uzisize uqukethe ubuhlungu bekhanda lakho.

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Ungagcoki ama-Small Stuff

Ngakho-ke kuthiwani uma kukhona umthwalo ongagculwanga wokuhlanza izingubo, izitsha ezimbalwa ezitsheni, noma ukulungiswa kwemindeni encane okulindele ukunakekelwa kwethu? Yeka ukukhathazeka - indlu cishe cishe ngeke iwele phansi kuwe. Akufanele nje ucindezeleke ngezinto ezincane.

Ukucindezeleka kungabangela ukuhlukunyezwa kwezinsizi futhi kungabangela ukuguqulwa kwamagciwane. Funda ukubeka phambili futhi wenze lokho okwazi ukukwenza ngosuku ngalunye ngaphandle kokucindezeleka.