Uma wena noma othile owaziyo uye wahamba, cishe uyazi kahle ukuthi zingakukhathazeka kanjani. Ubuhlungu bokuqothula, ukucabangela, nokuzwela ukukhanya noma umsindo kukhona ezinye izimpawu zemigraines. Abantu abangamaphesenti angaba ngu-20 bathola ukukhanya okukhanyayo, ama-zig zags, noma izindawo eziyimpumputhe embonweni wakho noma ukugubha ingalo noma umlenze owodwa.
Ukwelapha i-migraines kungaba nzima ngoba izimbangela nezimbangela zihlukile.
Nakhu izixazululo ezingasiza ekubhekiseni ezinye zezici ezingabangela eyakho.
Ukudla nokudla ukudla
Ukudla okunye kungabangela ukufuduka kwabanye abantu. Ukuvusa ukudla kuvame ukuba ngabanye, ngakho-ke ukudla kokunciphisa ngezinye izikhathi kunconywa ukuba ukhombise izimbangela zomuntu. Yize kungase kuphazamise ukuthola ukuthi yikuphi ukudla okubangela izinkinga, kungaba ngcono. Nazi ukudla okuvame ukubangela izinkinga:
- Utshwala - Ama-sulfites asetshenziswa njengama-preservatives ngewayini elibomvu aye axhunyaniswe ne-migraines, futhi utshwala, ngokujwayelekile, lungaba amanzi futhi kungandisa ukwanda kwegazi kuya ebuchosheni. Ngaphandle kwewayini elibomvu, i-whiskey, i-Scotch, ubhiya, ne-champagne nayo ibonwe njengezimbangela ezingenzeka.
- Chocolate
- Ushizi okhulile - Amanye ama-cheese abikwa ukuthi aphezulu ku-tyramine, njenge-blue cheese, i-brie, i-cheddar, i-feta, i-gorgonzola, i-parmesan, ne-swiss.
- I-MSG (i-monosodium glutamate) - Ukwengeza kokudla ku-soy sauce, isobho sesobho, i-tenderizer yezinyama, nokudla okunqwabelene noma okusetshenzisiwe, i-MSG isetshenziselwa ukuthuthukisa ukunambitheka. Itholakala futhi ekudleni kokudlela. Ngaphandle kwe-MSG, ukudla okuqukethe ngokuvamile kuvame ukwanda kwe-sodium, okungaholela ekudambisweni kwamanzi, okunye okubangelwa ukuphuma kwamanzi.
- Inyama Ehlanjululwayo - Izinja ezifudumele, i-pepperoni, i-salami, i-sausage, ne-bologna ziphezulu ku-tyramine, nitrate noma i-nitrites, engase ihlise imithwalo yegazi futhi idale imithi eminye abantu.
Okunye ukudla okungabangela izinkinga kubandakanya i-caffeine, amantongomane, uviniga, izithelo ze-citrus namajusi, nezithelo ezithile, imifino kanye nemikhiqizo yesinkwa.
Olunye ucwaningo lubonisa ukuthi ukudla okunamafutha okuphansi kungasiza ekuvimbeleni imithi. Isibonelo, isifundo eshicilelwe ku- Nutrition, Metabolism, ne-Cardiovascular Illness sihlolisise izinhlobo ezintathu zokudla (okuvamile, ukudla okuvamile-noma i-low-lipid diet) kwabathintekayo abanezinkinga zokuhlukumezeka noma ezingapheliyo. Ngemuva kwezinyanga ezintathu, ukudla okuphansi kwe-lipid kuncishise kakhulu inani nenkinga yokuhlaselwa kwe-migraine uma kuqhathaniswa nokudla okuvamile kwe-lipid.
Amafutha abalulekile
Amafutha abalulekile ngezinye izikhathi asetshenziselwa ukudlulisa ama-migraines. Amafutha ngokuvamile akhonjiswe noma asetshenzisiwe (ahlanjululwa) ngamanani amancane esikhumbeni. Akufanele zisetshenziswe ngamandla aphelele noma ngemali enkulu noma ingenwe.
Ucwaningo olwanyatheliswa kuyi- European Journal of Neurology lwathola ukuthi ukugcoba amafutha e-lavender kungasiza ekunciphiseni izimpawu ngokushesha ngesikhathi se-migraine. Abahlanganyeli ocwaningweni bafaka amafutha abalulekile e-lavender noma basebenzisa i-placebo (i-paraffini eyamanzi) imizuzu engu-15. Babuzwa ukuba babhale ukuqina kwekhanda kanye nezimpawu njalo imizuzu engama-30 amahora amabili. Labo abasebenzisa i-lavender amafutha babe nokwehliswa okukhulu kwekhanda lokuqina.
Amaphoyinti Okucindezelayo
Kubantu abathile abathola imithi ye-migraines, ukuvuselela izingcindezi ezithile emzimbeni (kaningi ezandleni nasezinsongweni) kungasiza ekunciphiseni izimpawu.
Isibonelo, isifundo esashicilelwe kwi- Neurological Sciences sathola ukuthi ingcindezi esetshenziselwa ukucindezelwa kwekhanda esikhwameni (esibizwa ngokuthi i-PC6). I-PC6 ngezinye izikhathi isetshenziselwa ukugula okuhambayo kanye nezinye izinhlobo zezinambuzane futhi i-acupressure iphuzu elikhishwe emikhiqizweni edayiswa ngokuthi "amaBhunja olwandle" noma ama-band wristupressure bands.
Ngenkathi i-acupressure ivuselela amaphuzu usebenzisa umfutho wezinsiza, ucwaningo oluthile lubonisa ukuthi ukukhishwa kwesinaliti esisekelwe enaliti kungasiza ekuvimbeleni imishanguzo. Umbiko oshicilelwe ku- Database Cochrane Yokubuyekeza Okuhlelekile ngo-2016 ubuyekeze izifundo ezishicilelwe ngaphambilini ekusetshenzisweni kwe-acupuncture ekuvimbeleni i-epradic migraines.
Ababhali bezocwaningo baphetha ngokuthi ubufakazi obukhona bubonisa ukuthi ukukhwabanisa kunganciphisa imvamisa ye-migraines futhi kungenani kube yimpumelelo njengoba ukwelashwa ngezidakamizwa ze-prophylactic.
Yoga
Ukusebenzisa i-yoga kungasiza ukunciphisa imvamisa nokuqina kwemigraines, kusikisela isifundo eshicilelwe ku-Advanced Biomedical Research. Ngokwesifundo, abesifazane abane-migraine bathola imithi noma bahlanganyela ekuqeqeshweni kwe-yoga yezinyanga ezingu-12 ngaphezu kokuthola imithi. Ngemuva kwezinyanga ezintathu, labo ababambe iqhaza ekuqeqeshweni kwe-yoga banciphise kakhulu imvamisa ye-migraine, ubunzima, nomthelela wekhanda empilweni yabo. Kwakungekho umehluko emazingeni egazi we-nitric oxide (i-molecule icabanga ukuthi idlala indima ebalulekile kuma-migraines).
Ngaphansi
Uma wena noma umuntu owaziyo okuhlangenwe nakho uhamba phambili, cishe uyazi ukuthi zingadambisa kanjani. Ukuphathwa njalo nokuguquka kwendlela yokuphila kungasiza ukugcina ukufuduka kwamagciwane. Ngisho nezinguquko ezincane, njengokuhlala i-hydrated nokuhlala isikhathi esithile sokulala zingenza umehluko omkhulu kwabanye. Udokotela wakho angakusiza ukuba uhlole izinketho zakho zokwelapha bese uxoxisana nokudla nokushintsha kwendlela yokuphila engakusiza ukuphatha izimpawu zakho.
Imithombo:
> Allais G, Rolando S, Castagnoli Gabellari I, et al. Ukuphefumula ekulawuleni i-migraine-ehambisana ne-nausea. Sciences Neurological. 2012; 33 (Suppl 1): 207-210.
> Boroujeni MZ, Marandi SM, Esfarjani F, Sattar M, Shaygannejad V, uJavanmard SH. Ukungenelela kwe-Yoga egazini Akunama-migraineurs abesifazane. I-Adv Biomed Res. 2015 Dec 31; 4: 259.
> Ferrara LA, Pacioni D, Di Fronzo V, et al. Ukudla okuphansi kwe-lipid kunciphisa ukuvama nokuqina kwesigameko sokuhlaselwa kwe-acraine. I-Nutr Metab I-Cardiovasc Dis. 2015 Ngo-Apr; 25 (4): 370-5.
> Linde K, Allais G, Brinkhaus B, et al. Ukwamukela umzimba ukuze kuvikelwe i-epradic migraine. I-Cochrane Database Syst Rev. 2016 Jun 28; (6): CD001218.
> Sasannejad P, Saeedi M, Shoeibi A, Gorji A, Abbasi M, Foroughipour M. Lavender amafutha abalulekile ekunakekeleni ukuphathwa ikhanda: ukuhlolwa komtholampilo okulawulwa yi-placebo. Eur Neurol. 2012; 67 (5): 288-91.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.