Khuphula impumuzo ngokuziphatha okulula, kwansuku zonke
Kwabanye abantwana kanye nentsha, imikhuba yokuphila enempilo yanele ukuvimbela ikhanda noma okungenani ukunciphisa amandla abo kanye / noma isikhathi lapho kwenzeka khona.
Ezinye izingane kanye nentsha zidinga imithi yokuvimbela noma yokuyeka ikhanda. Lokhu kulungile futhi kunengqondo uma ubuhlungu buyathinta ukusebenza kwazo kanye nekhwalithi yokuphila.
Lokhu kuthiwa, le mikhuba emihlanu yokuphila ingathuthukisa kuphela ikhanda lomntwana noma ukuphathwa kwe-migraine noma ngabe bayathatha imithi noma cha.
Umkhuba # 1: Yidla ukudla okulinganiselayo okunomsoco
Ukudla kwemifino kanye nemikhawulo yokudla kuvamile emasikweni ethu namuhla, futhi akukho okuhlukile uma kuziwa ekubhekaneni nezifo ezibuhlungu ezingapheli ezifana ne-migraines noma ikhanda. Kodwa ngenxa yengane ekhulayo neyathuthuka, ukudla okuvimbelayo akuyona umbono omuhle ngaphandle kokuba ukudla okuqondile kubonakale njengesiyaluyalu salowo mntwana, njenge-tyramine ushizi ophuzi noma ushokoledi.
Esikhundleni sokugxila kokudla okumele ugweme ingane, faka amandla akho ukuqinisekisa ukuthi ingane yakho idla okunomsoco futhi njalo. Kubaluleke kakhulu ukuthi uqiniseke ukuthi ingane yakho noma intombazane ayinqamuki ukudla, njengoba lokhu kuyisihloko sezintambo ezibizwa ngokuthi yizintambo kanye ne-migraine.
Nanka amathiphu okuthola wena nomntanakho emuva endleleni ngokudla okunempilo:
- Khetha "u-rainbow" wokudla, okusho ukuhlobisa izithelo nemifino ebalabala esitolo, ukuze ingane ibe nezinketho futhi ipulatifomu yabo ibonakala iyathandekayo.
- Gwema ukudla okucutshungulwa-eziningi ziqukethe izithasiselo zokudla (isibonelo, i- monosodium glutamate ), futhi lezi zithasiselo zingaba izinhlungu zekhanda noma i-migraine.
- Khetha izindlela ezinempilo zokupheka, njenge-grilling noma yokubhaka, ngokuphambene nokwakheka.
- Thola ingane yakho kanye nentsha ekhishini nawe, noma uthathe isigaba sokupheka njengethuba lesikhathi sekhwalithi.
- Yenza impilo enempilo ibe yinto emndenini-ingane yakho izofuna ukudla okudlayo ikakhulukazi uma ibukeka futhi ithokoza okumnandi.
- Khuluma nodokotela wengane yakho ngokubona umsoco wezokudla ngokufunda amalebula okudla nokudla ukudla.
- Ukukhuluphala komzimba kuhlotshaniswa nokuhlukunyezwa okungaphezulu kaningi futhi okukhubaza kakhulu ezinganeni-uma ingane yakho ikhuluphele noma ikhuluphele, sicela uxoxe nodokotela wezingane uhlelo lokunakekelwa kokubili kwe-migraine nempilo yonke.
Hlala unamanzi
Ukwehla kwamanzi okudakayo kuhlotshaniswa nezikhanda, ngakho-ke qiniseka ukuthi uphuza cishe izibuko zamanzi nsuku zonke. Kanye nokuxhumana phakathi kokuphelelwa amandla kwamanzi kanye nokukhanda ikhanda kugcizelelwa kwamanzi okuphuza-hhayi ama-soda, amabhokisi e-sugary juice, noma i-caffeine (i-headache ne-migraine iqala ngokuhamba kwesikhathi). Iziphuzo zezemidlalo zingasiza ingane yakho noma ingane yakho ngesikhathi sokuzivocavoca ukugcina amazinga kashukela nosawoti ajwayelekile, futhi angasiza ngesikhathi sekhanda (uma ushukela kakhulu, zama ukuhlanza isiphuzo sezemidlalo ngamanzi).
Kubuye kunengqondo ukuba uqaphele ukushisa kwelanga kakhulu, njengoba lokhu kungabangela ikhanda-kusuka ekushiseni okukhulu, ukuphelelwa amandla kwamanzi noma ukukhanya okukhulu. Uma ingane yakho izokwehliswa ilanga, mkhuthaze ukuba agqoke izibuko zelanga nezikhwama zelanga, futhi athathe ibhodlela lamanzi ngamapuphu amancane (noma ama-chugs) amanzi.
Ukuzivocavoca
Ngokuvamile, ukuvivinya umzimba nsuku zonke kubalulekile kumntanakho futhi kungase kuthuthukiswe ngisho nemigraines noma ikhanda lakhe. Khumbula futhi, ukuzivocavoca akusho ukuthi ujoyina umdlalo wezemidlalo noma ukugijima nsuku zonke. Zama ukulinganisa izithakazelo zomntanakho uma ukhuthaza ukuzivocavoca-kunokuningi okukhethwa kukho okudala lapho okufana nokudansa ibhola, i-karate, i-racquetball, ukuhamba ngezinyawo, nokugwema zonke iziphakamisi.
Izindlela Zokulala Ezempilo
Ukugcina umgomo olalayo wokulala kubalulekile ekuvimbeleni izinsizwa kanye nemigraines. Nawa amanye amathiphu awusizo womntanakho noma umfana wakho okumele alandele:
- Hlela isikhathi sokulala njalo nesikhathi sokuvuka okuvumela amahora ayisishiyagalolunye kuya kweyishumi embhedeni (khuluma nodokotela wakho wezingane ukuthi mangaki amahora okulala afanele ingane yakho esekelwe ubudala bakhe).
- Gwema ukubukela ithelevishini, usebenzisa ikhompyutha noma ifoni, ukufunda, noma ukulalela umculo embhedeni
- Cabanga ukusebenzisa inqubo yokubukeka ukuze ulale ngokushesha
- Yidla isidlo kanye ne-dessert okungenani amahora amane ngaphambi kokulala
- Nciphisa uketshezi okuketshezi phakathi kwamahora amabili okulala
- Misa ukulala kwansuku zonke
Ngaphezu kwalokho, uma usola ingane yakho noma ingane yakho ingase ibe nesifo sokulala, qiniseka ukuthi uyifinyelele. Ukwelashwa kwezifo zokulala njengokufana nokulala, ukuphefumula ukulala, noma ukuphumula kwemilenze kungenza ngcono impilo ye-migraine.
Hlonipha amaRos
Lo mkhuba, ngeshwa, kungaba nzima kunabo bonke, njengoba izingane eziningi kanye nentsha (kanye nabantu abadala) ziqedile. Uma usola ukuthi umuntu wakho oyigugu uphezulu futhi ugcizelelwe yilo, manje yisikhathi esihle sokunquma emuva, impilo yabo yonke kanye nekhanda labo noma impilo ye-migraine (nangenxa yakho futhi).
Ukuhamba uhambo olugcwele imvelo, ukufunda kusuka enkulumweni engeyona yesikole, noma ukudlala umdlalo webhodi nelungu lomndeni ongenza izimangaliso zomphefumulo. Ngakho-ke, unike ingane yakho ithuba lokuba khona ngesikhathi-isithukuthezi esincane singaba njalo njalo njalo.
Izwi elivela
Ngaphandle kwemikhuba yokuphila enempilo, kunezinye izindlela zokwelapha ezingahileleki imithi, njengokuphathwa kokucindezeleka. Imithi yokwelapha efana ne yoga ne- aromatherapy ingasiza ekunciphiseni ubuhlungu bekhanda lomntanakho.
Ngesinye isikhathi futhi, yizinto ezilula ezinikezela induduzo kakhulu-i-snuggle nomama noma ubaba, iphakethe elibandayo ebunzini, negumbi elimnyama, elithule lapho ingane yakho ingakwazi ukuphumula izingqondo nemizimba yabo ematasa.
> Imithombo:
> I-American Migraine Foundation. (2016). Izikhwama zezingane ku-FAQ.
> Eiditz-Markus T, Haimi-Cohen Y, Steier D, Zeharia A. Ukuphumelela kokwelashwa okungenayo i-nonpharmacologic ye-migraine ezinganeni ezincane. Izinwele . 2010 Feb; 50 (2): 219-23.
> Guidetti V, Dosi C, Bruni O. Ubuhlobo phakathi kokulala nokukhanda ezinganeni: impendulo yokwelashwa. I-Cephalalgia . 2014 Sep; 34 (10): 767-76.
> Kacperski > J, Kabbouche MA, O'Brien HP, Weberding. Ukuphathwa kahle kwekhanda ezinganeni nasebancane. I-Ther Adv Neurol Disord . 2016 Jan; 9 (1): 53-68.