Uvalo lwekhanda kunye ne-migraine luhlobo lwezithintelo ezithandwayo kumadoda kunye nabafazi abaninzi abafika kwixesha lokuphila. Impilo ye-menopause ibangela utshintsho olukhulu kumzimba nolwaziyo, ngenxa yoko abantu abaninzi bahlala bephinda bephinda bejolise kuloo nto. Okwamanje, ukuncintisana kwezamashishini, ubunzima bempilo, kunye negalelo lentengiso kulapho le mizekelo ibonakala ngakumbi; ngoko ke, indlela yokujolisa kwi-menopause, ukuhlalutya imbangela yayo, kunye nokukhangela iindlela ezahlukeneyo zokuphucula kunye nezicwangciso zokuzilungisa, iya kunceda abaguli ukufumana izisombululo ezisebenzayo kunye nezizimeleyo. Le miba iya kuba ngemiba eneenjongo, ixhotyiswe ngolwazi lwakutshanje lwezazi kunye namava okwenyani, kunye nemiyalelo ebonakalayo yokuxhobisa umphakathi ukuba aqonde imvelaphi ye-headache kunye ne-migraine, kunye nezindlela ezithile nezisebenzayo ngokusekwe kumthetho ophilileyo kunye nezinto ezilungiselelwe ukufezekisa umgangatho ophucukileyo wobomi kunye nokuhlala ukuzilungisa.
1. Ukujolisa kwi-ingxaki ezibangelwa yi-headache kunye ne-migraine
Ukwenzeka kwe-menopause, nokuba ngubani, kuhamba neendlela ezinzima zokuhamba kwemozulu, ezichaphazela umgudu wezitho, ubungakanani bezitho, kunye nomgangatho wokulala. Abafazi, emva kokuncipha kokusebenza kwe-ovarian, kuncitshiswe kakhulu i-estrogen kunye ne-progesterone okukhokelela kwi-sensitivity ye-neuro, umphakathi obhenela kwi-headache ye-menopause ikakhulukazi i-migraine, ukuba iphindwe ixesha elide kunye ne-ametorrhea, i-hot flushes, kunye ne-insomnia. I-men, ngenxa yokunciphisa kwe-testosterone ngonyaka, ibonisa unyango oluphosakeleyo lwe-serotonin, oku kubangela ukuba i-headache yokucinezela kunye ne-headache eqhubekayo ibe yinto eqhelekileyo.
Iingxaki zokulala, ukhathazeko lweemvakalelo, kunye noxinzelelo lwezinto eziphilayo nazo zibalulekile ekwandiseni i-headache. Nokuba uhamba kwindlela ye-migraine yowesifazane okanye i-headache eqinile yowesilisa, mna nezinto zokukhuthaza kunye nezinto ezingaphandle ziza kukhuthaza ukuncipha kwemigudu ye-neuro, ukuchaphazeleka kwezitho, kunye nokuphucula isimo sokubuhlungu.
Ngokwenxelo yeengcali, i-migraine most often ibangelwa kukusebenza okungalunganga kwezitho zomgudu we-neurovascular, oku kwenza ukuba iinqanaba zomele ziphuculwe, nesifo se-neuro. Ukuba i-headache yokuxhalaba ibangelwa kukukhula kwemisipha yokwaliwe, kunye nophando lwe-neuro lwangaphambili, ke i-goosep umphantsi. Isazisi sochungechunge, umphakathi, isikhumbuzo, indleko, kunye neendlela zokuphila konke zibalwa umphakathi owenzekayo.
2. Ukuvuna kunye nezicwangciso zokupholisa
Ukulawula umgangatho wokuphila, kuluhlu lwempilo ye-menopause. Umfazi okanye indoda nganye ye-menopause kufuneka iqaphele izichanisi ezilandelayo:
1. Umgangatho wokulala
Ubulunga obamandla kunye nobungakanani begazi bunceda ukulungisa umgudu we-autonomic, uphucule i-hormone. Kungumkhondo wokugcina iiyure ezili-7-8 zexesha lokulala; akufuneki ukuba uhlele kube kube ukulala kakhulu okanye kube kelulekela. Ukuphucula indalo yeentsuku - njengokusebenzisa iilukhuni ezinzima, ukulungisa umgangatho wombane, kunye nokuvavanya ukulalela umculo we-432 Hz kumjikelo wokukhumba iiyure ezingama-45, ukunceda ukuvuleka komgudu kunye nokuphucula ubuchopho.
2. Uhlengahlengiso lokutya
Ukunciphisa i-caffeine, ukutya okwenziwe lula, kunye nokunyusa ukutya okune-magnesium, i-B complex, ne-Omega-3, njengoko utya imifuno emnyama, iinuts kunye neentlanzi. Umjikelo weemali, ge-engeze isa-menthol tea okanye i-ginger tea, kunganceda ukupholisa izitho eziphilayo.
3. Ukuphupha imvakalelo
I-menopause ibandakanya umphandle, uthando, umgudu, xela ukucela ukuziqinisa indlela yokuqonda kunye nendlela yokuphumla. Umzumbo, ukuluka, kunye neengcaciso zengqondo. Umzuzu onjenge i-5 yemizuzu yokuphumla (ukuphefumla iiyure ezine, ukulindela iiyure ezine, ukuphefumla iiyure ezine) lunokuphucula umgudu.
4. Umsebenzi
Iyakhokelela okungenani kumjikelo wesixhenxe nokuqhuba imilo kunye nokuphucula ukuvivinywa kwengqondo. Ukuziphatha kwe-3-4 kwiiyure zovavanyo lonke ukugcina ihembe kunye nokuphelisa imisebenzi.
3. Ukuzama izinto ezintsha ukuze uphucule
Kwi-menopause, kunconywa ukuba abantu baphendele ukutsalisa izinto ezahlukeneyo, ukunceda ukukhulisa ulusu, ukunciphisa impilo yokupholisa, umva.
1. Ubugcisa
Ukudweba i-watercolor kunye nemisebenzi yokwenza ibuchumisi, ukuba nemisebenzi eingeluncedo yokuphumla, iphakama kakhulu ngenxa yokunciphisa i-migraine. Unikezela kumjikelo weefestile ze-1-2 kwaye isikhathi sisijikeze i-45-60 imizuzu.
2. Ubulungo bezityalo
Ukulima izithako zembali (njenge i-lavender, i-rosemary), uze uphume umoya ngemvumelwano, okanye sebenzisa umphakathi okhohliwe umthunzi we-lavender ukunciphisa iikhanda.
3. Uvavanyo lwezwi kunye nokukhuthaza izitho
Umphakamo onje unamandla okulungisa ibhloko, ukujolisa kumphakathi womgudu. Unikomede i-528 Hz yahluke, izicwangciso zixabisa iiyure ezili-20. Ukuba ubunzima beze, fuzela ibhadi i-Alpha noise (i-10 Hz) njengomgangatho.
4. Iindlela ezinqabileyo
Ngamaqondo aphezulu echo, isignali ye-neurology, uvavanyo kangangexesha lemizuzu engama-8-10 ngezigaba ezizenzekelayo. Ukukhangela iindawo ezithile, unyango milayo isebenza kube yi-3-6, ukuyilela i-medical therapist.
5. Uvavanyo lwezibhedlela
Ukwamkela uzibhedlela kumphakathi wokutya (njenge i-Myeo, i-chuan-xiong), ngokwenene abameli beze, kwaye ufumane ukucoca-ku-5 kwiiyure ezi-2.
6. Ukuphucula ngeendlela eziphilayo
I-menopause ibandakanya utshintsho, ibeke uhlanga kwi-intlungu. Ukushenxisa umkhwa wokuphumla, oku kuthembisa i-2-2 izihlandlo, ukuphucula umphanda njengo Barnes.
7. Ukubhala ngemvume
Ukusebenzisa i-dayna yolwazi, kunceda ukwaleka imihla yesigaba sokuhlawulayo, ukuthetha okutsha kunye nezizathu zokuphumeza.
8. Ukubumba iklasi ye-menopause
Ukwenza umgudu, ukunikezela izikhumbuzo zezemfundo, ukufelwa, ukufaka ukucinga, yayinxulumene kumphakathi.
9. Inkcazo egqithileyo ka-Ms Wang, ubudala 49, 6 iiyure zingu-3-5, izigaba ziphume, ukuze uhambise iiyure ezahlukeneyo.
10. Uxolo ka-Lin u-55, ukugubungela iintshukumo ezi ADT, ubudisi bokupheka, umbono we-alpha wavuma lezi zinto kufuna ukushenxisa imihla.
11. Isikhumbuzo seziqhenya!
Ikhasi le-I-headache alinakukhalipha, ukutsiba urhwabi! Umkhondo: sitshintshele kwiithani ezahluka-zulu, Sigcine!