Ngokubheka kokwakha kanye nokubhalwa, ikhanda ubuhlungu kanye ne-migraine, ukwanda kwemigraine yokuphindaphinda, ibhalwe ngokuphila nokwelashwa
Ukungena esikhathini sokushintsha impilo, kuyinqubo yokuphila engokwemvelo yazo zonke izigaba zomuntu. Nokho, kokubili amadoda nawabesifazane, ukuguquguquka kwehhormone kuletha izinguquko zomzimba kanye nengqondo, kubeka ezikhumbulweni ezingokomthetho empilweni yansuku zonke. Ngokusho kwemibiko ethile, ikhanda ubuhlungu nemigraine ziningana ezithile ezilindeleke kakhulu kodwa kalula zishiywe ngaphandle, zihlala zikhona esikhathini sokushintsha impilo. Ngaphezu kwalokho, abantu abaningi abawaziyo amakhanda, bazobe bezwa ukwanda kokuphindaphinda, kuvuselelekela ngokuhamba kancane, izingcindezi zempilo zikhula, nemizwa ibhukuda. Lezi zimpawu zomzimba nezingqondo zivikela imvelaphi eyinkimbinkimbi nezizathu zokuphila, ezilungele imikhakha eminingi. Le ngxenye izochaza ngokuqondile imbangela yokukhanda nokuhamba kwemigraine, icacise kahle izinzuzo zokubona okuhle nezokubhalwa, ifake futhi izinhlelo ezithile ezisebenzisekayo zokwelapha, ukusiza amadoda nabesifazane abashintshayo baphumelele ngezempilo ezintsha.
1. Imbangela ehlukene yokukhanda nemigraine ngesikhathi sokushintsha impilo
1. Ukuvela kwehhormone
Abesifazane ngesikhathi sokushintsha impilo bahlala bephuma iminyaka yokukhulisa i-estrogen ne-progesterone. Ukuhlakazeka kwehhormone kuthinta uhlelo lwezitho zomzimba nezitho zokucindezela, kwenza kube lula ukufaka imigraine, futhi kubangele ubuhlungu obukukhanda ngezinga eliphakeme. Nokho, amadoda awanqikazi nema-symptoms ahlukile, kodwa emva kweminyaka engama-50, kungase kube ne-tests ezikhonjwa, ukuvimbela uhlelo lwezitho zomzimba futhi kudandatela ekhanda.
2. Ukushoda kwezinga lokulala
Ngalesi sikhathi, ukungakwazi ukuthola ukujula, ukulala okuphakeme, izinkumbulo eziningi kwenze kube lula ukuba uhlelo lwezitho zomzimba lwenze ukuze izimpawu zibe nekhanda.
3. Ukuqoqwa kwemizwa
Ngaphezu kokuvakasha kokutholakala, abantu abaningi bahlala bebhekene nezinguquko emakhanda, izakhiwo zomndeni, ukukhathazeka kwezempilo, nemiphumela engeke icabangele. Ukukhathala kubangela izikhala ezithile zengqondo (njengemikhakha, i-hypothalamus) ukuba ziqokele, kubangela ukuthi izindlela zokuhlangabezana nemizwa zikhuphuke kakhulu, kakhulu kubantu abahlala bebhekene ne-migraine.
4. Ukuhluleka kwemvelo
Ukuguquka kwemithi yesikhumba kuhlobene nokusebenza kwe-blood pressure, amakhala nezinga lokudla kwamafutha. Ukushintsha kukabani, ukuhleleka komoya, kuphumeza izikhinto zokwakha ubuhlungu kanye nemigraine.
5. Izinkinga zezinhlaka zomzimba
Ucwaningo lwamuva lungakwenze sithole ukuthi lapho ukuswela, ukwandula kwezinto ezithile, zama-n اناnungs, kwanda, lokhu okuncane kungasikhuthaza ukwenza ubuhlungu.
2. Izincomo zokuzinakekela nge-migraine
1. Ukuphila kahle
Kucelwa ukuba uvule isikhathi esinqunyiwe sokuvuka nokulala, ukudala i-clock yesikhathi sokuphila. Ungagcini ukususa izinto ze-3C ngaphambi kokulala. Khumbula izindlela ezifanele, ukuhamba, ukucindezela, kanye nezinhlelo zokufaka, okuzokwenza kuba kube nempilo.
2. Ukusondeza isikhathi sokudla
Gcina ukugwema ukudla okungekho, bhalela phezu kokuthola, ukwehlisa izinkampani, ukulinganisa ukudla okuyinkimbinkimbi kwe-magnesium, B group, Omega-3 fatty acids, ukuze uthuthukise ukuqina kobuchopho.
3. Ukuzivocavoca
Izinsuku ezintathu ngesonto, imizuzu engu-30, ukephuma emoyeni uyiqinise imikhuba. Ukuvivinya umzimba kungasiza ukuthuthukisa amakhanda, okwenza kube lula ukuvuka.
4. Ukulawula ukucindezelwa
Funda ukugxila, ukufunda ukubhala, ukunikeza umoya (njengokuhamba okwenziwe ngokubhalela), okungabambezeli imikhakha.
5. Ukubhaliswa nemikhakha
Dala izincwadi zokukumbula, bhala yonke emhlabeni, inhliziyo, isimo sezulu, njll., ukuze uqonde ubuhlungu.
3. Ukubhaliswa kokubhalwa ngempumelelo
1. Isayensi yokubhalwa
Kukhona eminyakeni edlule ukucaciswa kokubhalwa kokubhalwa okuphawulekayo kumakhono angama-chronic. Ucwaningo luveza ukuthi uma ubhalela okuhloniphekile, ungasebenzisa imizuzu engu-20-30, kuncipha ubuhlungu, ezobuchopho.
2. Izenzo zokubhalwa
Ukubhalwa okuhle okungabhalwa kokuqala, ukususa obsessiv'e, ukuhlola ukuhlakazeka, kanye nokubhalwa okukhona.
3. Isikhumbuzo sokubhalwa
- Uqale ukuhamba, ube nohlelo lokubhalwa.
- Umehlukanisela izinto ezinging, uthole ukucabangelwa okunamandla.
- Umaan’cato Lika-20, ugxile ngosuku oluhlakaniphile.
- Qhubeka ubuyela emuva, uxoxise ngezithakazelo kumqoka.
- Uma ubhalile, xhumana ne-music.
4. Uchwepheshe izincazelo
1. Ucwaningo lwezeMpi
Izibalo zinokugxila kumakhanda akhombisa izifundo eziphathelene ne-migraine, ucwaningo oluningi luveze izikhathi zezinguquko ezinobungozi. UPhD James W. Pennebaker uthole ukuthi ekubhaleni, abathole imiphumela engama-32%.
2. Izindlela ezinokuphawula
Umuntu oneminyaka engu-55, uhileleke wohla wekhanda udinga ukubhaliswa, ukuqhubeka ngo-2-3 izinyanga, ukhuthaza.
5. Umculo okukhanyayo
1. Umculo owenzelwe ukuqondisa
Ukhetho lwe-40 Hz, ondeyazi, kuhle ukuzenza ungubuthanayo ezinzima.
2. Izinsizakalo zikamculo
Thola umculo woqobo phansi.
3. Umculo udinga ukuzithoba
Uthole ukucabanga komoya, njalo, ukushayisana, okugxilisa ubuhlungu.
6. Ukuhlanganyela nokunyanga
1. I-Aromatherapy
Umthutho omncane uphumelekile nakho.
2. Ukuphuza kwe-acupressure
Subhikeni.
3. Ubuqhawe obuphumelelayo
Kwenze uhlole kahle umsebenzi wokuhlanganyela.
7. Izinkonzo ezithuthukisa umkhombandlela
1. Izithakazelo
Ubuhlungu bukhuphuka ngokweqile, unikeze i-specialist uthola.
2. Uxhumano lomkhankaso
Noma kanjani, kufanele ubheke umngani uma emanoma akhona.
3. Izimpendulo ezithulelayo
Uthole ukuhlaziywa.
Isiphetho
Ukusebenza kahle kube yisikhathi sokwenza isimo sokukhumbula ukuzitika empilweni. Ubugebengu obuphila empilweni, ubuhlungu nomlando womuntu kudinga ukunakekelwa. Khumbula, bhalela izikhungo ezigcwele, uhambise izithakazelo, phawula kumkhankaso, bheka, uhambise ngokukhetha.