Abaningi bethu banxanela ukuthi iholidini yonyaka uma singakhululeka, sichitha isikhathi nabathandekayo, futhi singenakho ukucindezeleka komsebenzi nokuphila kwansuku zonke. Kodwa uma ujwayele ukukhanda ikhanda, isikhathi seholide singase sibe yintabuko ekhanda lekhanda. Izindaba ezinhle ukuthi uma usebenza kahle empilweni yakho yekhanda, kungenzeka ugweme noma yikuphi ubuhlungu bekhanda eliphazamisayo.
Nawa amanye amathiphu okwenza ikhanda lakho lokuphumula likhululekile:
1. Phuza Amanzi
Ukwehla kwamanzi kuyinto eyaziwayo ekhanda-futhi kulula ukukhohlwa ukuphuza amanzi uma ugijima esiteshini sezindiza, ulala ngesikhathi sezindiza eside, bese ushaya ilanga elithokozelayo elwandle olwandle. Kodwa, ukushisa kwesimo sezulu esishisayo nesimo sezulu esishisayo kubaluleke nakakhulu ukuthi uphuze amanzi amaningi.
"Ukukhanda ikhanda" kuye kwachazwa ngezindlela ezehlukene-ngezinye izikhathi kutholakala endaweni eyodwa kwekhanda kanye nezinye izikhathi eziningi, njengesihloko sekhanda lokuhlukumezeka . Ngenhlanhla, kungakapheli isigamu-ihora, amanzi anganciphisa ubuhlungu bekhanda.
Thola iZzzz Zakho
Ukuphumula ukulala kuyisifo esiyinhloko esiyingozi, ikakhulukazi imithi yokuhamba. Ngakho-ke, nakuba kungase kube ukulingana ukuhlala uphelile ukupakisha for okujabulisayo beachfront eholidini noma ukuhambela ezintabeni Peru, sicela uhlele phambili, phakamisa kusenesikhathi, futhi uthole ubuthongo esikhundleni sakho. Futhi, umqondo omuhle ukugcina isimiso sokulala njalo ngesikhathi sakho sokuphumula.
3. Buka i-Alcohol
Abantu abaningi baphuza utshwala obuningi ngenkathi behlala eholidini, futhi lokhu kungaba ukukhanda ikhanda. Ngenkathi utshwala luyisifo esivamile se-migraines kanye nekhanda lekhanda , kungabangela nokuthi yini eyaziwa njengenhloko ekhwabanisa utshwala - futhi kunezinhlobo ezimbili: ikhanda le- cocktail kanye nekhanda le- hangover .
Ngakho qaphela ukuphuza utshwala. Uma utshwala luyisihluthulelo senhliziyo, sicela ucabange ngaphambi kokuphuza.
4. Gcina i-caffeine yakho ingenise
I-caffeine ekulawulweni kwekhanda kuyisihloko esibucayi. Ngolunye uhlangothi, i-caffeine ingasiza ekunciphiseni i-migraines kanye nezinhlobonhlobo zekhanda lokuhlukunyezwa. Ngakolunye uhlangothi, i-caffeine yansuku zonke ihlotshaniswa nemigudu emibili engapheli kanye nekhanda elivulekile . Futhi, ukweqa inkomishi yakho yasekuseni yejoe kungaholela ekuhloleni ikhanda lokukhishwa kwe-caffeine .
Yini okufanele uyenze? Namathela ekudleni kwakho kwe-caffeine ngesikhathi seholide njengoba ubungathanda phakathi nesonto elivamile. Lokhu kuzohlehlisa ukunciphisa ikhanda elihlobene ne-caffeine.
5. Hlela phambili
Ukucindezeleka kungabangela ukukhanda ikhanda, futhi amaholide anenkinga yabo. Ngakho zama ukunciphisa ukucindezeleka ngokuba nokuzola nokulungele. Cabanga ukukhipha usuku noma ezimbili ngaphambi nangemva kweholide lakho. Lokhu kuzohlinzeka isikhathi esanele semisebenzi engokwenyama, njengokupakisha noma ukukhipha impahla, kanye nemisebenzi yengqondo, njengokulungiselela ukubuyela emsebenzini noma ukulungisa ukushintsha kwesikhathi.
Ezinye izimbongolo zokunciphisa ukucindezeleka zihlanganisa:
- Ukudala uhambo
- Ufika ngaphambi kwendiza yakho
- Ukufakela ukudla okulindile ekamelweni lakho lehhotela ukuze ukwazi ukungena okuthile phakathi kokudla noma ngesikhathi sokuhamba ngosuku
- Bheka udokotela wakho ngaphambi kohambo lwakho. Qinisekisa ukuthi ukhona yini emithini yemithi yesifo somuthi oyinhloko lapho unesidingo esifanele.
Izwi elivela
Okubaluleke nakakhulu, hamba eholidini ngesimo sengqondo esihle-ukumomotheka, ukuhleka nokugcoba ngalesi sikhathi. Yiba nomhle kuwe, ngisho noma uthola ikhanda noma ngabe uyaqaphela, zama ukungakhathazeki. Kwenzeke, futhi usengakwazi ukudlulisela phambili futhi ujabulele iholide lakho elifanelwe.
Imithombo
UBlau JN. Ukuncishiswa kwamanzi: i-migraine entsha esheshayo. Izinwele. 2005 Jun; 45 (6): 757-9.
UKelman L & Rains JC. Ukukhanda ikhanda nokulala: ukuhlolwa kwamaphethini okulala kanye nezikhalazo kwisampula enkulu yomtholampilo ye-migraineurs. Inhloko ye-Headache 2005; 45 (7): 904-10.
I-Lipton RB et al. Ukunciphisa ekucindezelekeni okubonwayo njengendlela yokuqeda imithi: ukuhlola i-hypothesis "yehlisa ikhanda". I-Neurology . 2014 Apr 22; 82 (16): 1395-401.
I-Panconesi A, uFranchini M, i-Bartolozzi ML, uMugnai S, noGuidi L. iziphuzo ezidakayo njengoba ziqala ezinhlokweni eziyinhloko. I-Pain Med 2013; 14 (8): 1254-9.
U-Silverman K, u-Evans SM, u-Strain EC, no-Griffiths RR. Ukususwa kwe-syndrome ngemuva kokuqeda kabili ukuphuza kokudla kwe-caffeine. N Engl J Med 1992; 327: 1109-1114.