Ukuphuza ikhanda, inselele, ukuzwela ukukhanya nokuzwakala ... kuzwakala sengathi unemigraine . Akukho lutho oludambisa kunokuba khona kwekhanda elikhukhulayo-kukwanele ukukuthumelela ngqo ku-hibernation.
Abantu abangaba yizigidi ezingu-40 e-United States bahlushwa yi-migraines, nabesifazane abahola leli phakethe. Imigraines iphoqa ikhanda, ngokuvamile ehlangothini olulodwa lwekhanda.
Ngokuvamile zihlala noma yikuphi amahora amane kuya kwangu-72 futhi zingenzeka kanye noma kabili ngenyanga cishe nsuku zonke. Futhi uma umuntu emndenini wakho enesifo, unethuba eliphakeme-cishe amaphesenti angu-90 alabo abanezifo abanomlando womndeni we-migraines.
Izimpawu ze-Migraine akugcini nje ukuyeka ukugxila kunhlangothi eyodwa noma zombili zekhanda. Ukuhlaselwa ngezinye izikhathi kungahambisane nokuphazamiseka okubukwayo (aura), isisindo sokuhlanza, ukuhlanza, isizungu, ukuzwela ngokweqile ukuzwakala, ukukhanya, ukuthinta, nokuhogela, nokushaya noma ukuphazamiseka kwezandla, izinyawo nobuso.
Kusuka kumaphilisi kuya ku-powders , kunamakhetho amaningi e-migraine abathintekayo abazokhetha kuwo. Inkinga kuphela, iningi lalo lidinga imithi noma libi kakhulu-ayisebenzi kahle ukuqala.
Ukuba phakathi kwe-migraine egcwele ngokugcwele kungase kubonakale sengathi akupheli ekuboneni, ikakhulu lapho imithi ihlinzeka kancane. Uma ungumuntu ongenalutho nge-migraine zokwelapha, cabangela ukuthatha izinyathelo zokuvimbela ngokwemvelo.
Ukuzindla nge-Migraine Relief
Ukukholelwa noma cha, ukudlulisa nokuzindla kuyahambisana- kodwa hhayi nje noma yiluphi uhlobo lokuxoxisana. Ucwaningo olunyatheliswa encwadini ethi Behavioral Medicine luqhathanise imiphumela yezinhlobo ezahlukene zokuzindla ngemigraines kanye nokusetshenziswa kwemithi.
Kulesi sifundo, abahlanganyeli abangakaze bazame ukuzindla babelwe amaqembu angu-4 ngezikhathi ezithile: (1) imithi engokomoya, (2) ukuzindla kwezwe kwangaphakathi, (3) ukuzindla kwangaphandle okugxilwe ngaphandle, kanye (4) nokuphumula kwemisipha eqhubekayo.
Baceliwe ukuba basebenzise le nqubo ngamaminithi angu-20 ngosuku, esikhathini esiyizinsuku ezingu-30 ngenkathi beqedela i-diary migraine diaries. Ngemuva kokubukeza amaphephandaba, lokho abathola ukuthi imvamisa ye-migraine yehla ngokuphawulekayo eqenjini lokuzindla ngokomoya kuqhathaniswa namanye amaqembu. Futhi ngenkathi wonke amaqembu amane ebonisa ukunciphisa ukusetshenziswa kwabo kwemithi ye-migraine, iqembu lokuzindla ngokomoya labhekana nokunciphisa okukhulu.
Ukuzivocavoca okuyisisekelo
Ngenkathi kwenziwa ucwaningo oluthe xaxa ukuze kuqinisekiswe imiphumela yokulwa ne-migraine yokuxhumana noZen wangaphakathi, akukho lutho olulimazayo ekunikeleni ukuzindla ngokomoya (noma noma yikuphi ukuhluka). Konke okudingayo imizuzu engu-20 ngosuku. Futhi uma kungekho okunye okunye, uzofunda ukuphumula futhi uzithathele isikhathi esivela empilweni yakho yansuku zonke (ngezinye izikhathi ukulahlekelwa). Nakhu ukuthi ungaqala kanjani:
- Thola ikamelo elithule lapho ungaphazanyiswa khona. Lokhu kubalulekile kubaqalayo, ngakho-ke uzothola ukuphazamiseka okungenani.
- Hlala kahle; thatha isikhashana ukuthola indawo ekhululekile ngokuphelele kuwe. Zizwe ukhululekile ukuhlala esihlalweni noma embhedeni ukuze umzimba wakho uphumule. Bese uvale amehlo akho.
- Gxila ekuphefumuleni kwakho. Ungazami ukuyishintsha nganoma iyiphi indlela. Ziqaphele ukuphefumula, ukuphefumula. Ungakhathazeki ngokuthi ukuphefumula kwakho kuyashintsha. Vumela umzimba wakho uphefumule noma ngabe ufuna.
- Uma uthola ingqondo yakho isuka, yenza iphuzu ukubuyisela emuva ekuphefumuleni kwakho. Cabanga ukuthi kuhle kangakanani ukuzizwa umoya ugeleza ngaphakathi nangaphandle kwamaphaphu akho, nokuthi ukhululeke kanjani. Vumela umzimba wakho uphefumule ngokuhamba kwawo.
- Uma usulungele, thatha izinto isinyathelo ngokuqhubeka ngokugxila emzuzwana futhi uvumele ukuhamba kwemicabango, ukwesaba, nokukhathazeka. Uma usuqaphela lesi sinyathelo, bhala phansi imishwana eyakhuthazayo kuwe futhi uphinde uzenzele yona ngesikhathi sokuzindla.
Ukuzindla kuzo zonke izinhlobo yilokho okwenza ngakho. Kungakhathaliseki ukuthi uthola isikhala sakho seZen ngenkathi usakaza amandla avela ngenhla, noma ngaphakathi, akukho lutho oluthinta isikhashana sokuthula nokuthula phakathi nosuku olubucayi.
Futhi uma kusho ukuthi uzoba ne-migraines encane-kungani ungazami?
Ufuna ukwazi ukuthi yikuphi ukudla okungasiza ekuvimbeleni izimpawu eziholela ekuguleni? Kungani ungazami izakhi ezine ezinezinamandla ezinamandla zokulwa nemigraines?
> Imithombo:
> Amy B. Wachholtz, uChristopher D. Malone, Kenneth I. Isigungu. Imiphumela Yezinhlobo Ezihlukahlukene Zokuzindla Emisebenzini Yokusetshenziswa Kwemithi Ye-Migraine. Imithi Yokuziphatha , 2015.