5 Mavhithamini uye Zvokuwedzera zveMigraines

Zvemukati

• Vitamini B-2 kana riboflavin
• Magnesium
• Vhitamini D
• Coenzyme Q10
• Melatonin
• Kudzivirirwa kwezvokuwedzera kwemigraines
• Chii chinonzi migraines?
• Kudzivirira kwemigraines
• Tora woenda nazvo
• 3 Yoga Inobvisa Kurera Migraines

Mhedziso

Zviratidzo zvemigraines zvinogona kuita kuti zviome kubata hupenyu hwezuva nezuva. Iyi misoro yakasimba inogona kukonzeresa kurwadziwa, kunzwisisika kuchiedza kana kurira, uye kuda kurutsa.

Mimwe mishonga yemishonga inorapwa inorapa migraines, asi inogona kuuya nemhedzisiro isingadiwe. Nhau dzakanaka ndedzekuti panogona kuve nesarudzo dzimwe nzira dzaungaedza. Mamwe mavitamini uye zvinowedzera zvinogona kudzikisira kuwanda kana kuomarara kwemagraines ako.

Dzimwe nguva, mazano ekurapa migraines anoshanda kune mumwe munhu anopa zvishoma zororo kune mumwe. Vanogona kutoita kuti migraines yako iwedzere. Ndosaka zvakakosha kuti ushande pamwe nemupi wako wezvehutano. Ivo vanogona kubatsira kuvandudza chirongwa chekurapa chinokushandira iwe.

Hapana vhitamini kana yekuwedzera kana kusanganiswa kwevhitamini uye zvekuwedzera zvakaratidzwa kubatsira kubvisa kana kudzivirira migraines mune wese munhu. Izvi zvinodaro nekuti munhu wese anotemwa nemusoro zvakasiyana uye ane zvakasarudzika zvinokonzera.

Zvakadaro, izvo zvinovaka muviri zvinozotevera zvine sainzi inotsigira kushanda kwavo uye zvinogona kukodzera kuyedza.

Vitamini B-2 kana riboflavin

Kutsvagurudza hakuratidze kuti sei kana nei vhitamini B-2, inozivikanwawo se riboflavin, inobatsira kudzivirira migraines. Iyo inogona kuve nemhedzisiro munzira maseru anokanganisa simba, sekureva kwaMark W. Green, MD, purofesa wezveurology, anesthesiology, uye rehabilitation mushonga, uye director wemusoro uye mushonga wekurwadziwa kuIcahn Chikoro cheMishonga paGomo reSinai.

Ongororo yekutsvagisa yakaburitswa muInternational Journal yeVitamin uye Nutrition Research yakagumisa kuti riboflavin inogona kutora chinzvimbo chakakosha mukuderedza kuwanda uye nguva yekurwiswa kwemigraine, isina mhedzisiro yakakomba.

Kana ukasarudza vhitamini B-2 yekuwedzera, iwe uchazoda kuverengera mazana mana emamirigiramu evitamini B-2 zuva nezuva. Clifford Segil, DO, chiremba wezveuropi paProvidence Saint John's Health Center muSanta Monica, California, anokurudzira kutora mapiritsi maviri e100-mg, kaviri pazuva.

Kunyangwe hazvo humbowo kubva mukutsvagisa hushoma, ane tarisiro nezve vhitamini B-2 kugona kwekurapa migraines. "Pakati pemavhitamini mashoma andinoshandisa mune yangu kiriniki yekuita, inobatsira kakawanda kupfuura mamwe akawanda anoshandiswa neurologists," anodaro.

Magnesium

Sekureva kweAmerican Migraine Foundation, madosi ezuva nezuva e400 kusvika 500 mg yemagnesium inogona kubatsira kudzivirira migraines mune vamwe vanhu. Vanoti zvinonyanya kushanda kumigraines inoenderana nekuenda kumwedzi, neavo vane aura inoperekedza, kana shanduko dzinoonekwa.

Kuongororwa kwekutsvagisa kwekubudirira kwemagnesium yekudzivirira migraine manotsi ekuti migraine kurwisa kwakabatana nekushomeka kwemagesium mune vamwe vanhu. Vanyori vakaona kuti kupa magnesium intravenously kunogona kubatsira kudzikisira acute migraine kurwisa, uye kuti yemumuromo magnesium inogona kudzikamisa kuwanda uye kusimba kwemigraines.

Paunenge uchitsvaga yekuwedzera magnesium, cherekedza huwandu hunowanikwa mupiritsi imwe neimwe. Kana piritsi rimwe chete riine 200 mg ye magnesium, iwe uchada kuitora kaviri pazuva. Kana iwe ukaona dzakasununguka zvituru mushure mekutora iyi dosi, ungangoda kuedza kutora zvishoma.

Vhitamini D

Vatsvagiri vari kutanga kuongorora kuti vhitamini D inogona kutora basa rei mumigraines. Zvirinani zvinoratidza kuti vhitamini D yekuwedzera inogona kubatsira kudzikamisa kuwanda kwemagraine kurwisa. Muchidzidzo ichocho, vatori vechikamu vakapiwa zviuru makumi mashanu zvepasi rose zvevhitamini D pasvondo.

Usati watanga kutora zvinowedzera, bvunza chiremba wako kuti yakawanda sei vitamini D muviri wako unoda. Iwe unogona zvakare kutarisa iyo Vitamin D Kanzuru yekutungamira kwakawanda.

Coenzyme Q10

Coenzyme Q10 (CoQ10) chinhu chine mabasa akakosha mumitumbi yedu, sekubatsira kuburitsa simba mumasero uye kuchengetedza maseru kubva mukukuvara kweiyo oxidative. Nekuti vanhu vane zvimwe zvirwere vakaratidzirwa kuve nemazinga akaderera eCoQ10 muropa ravo, vatsvagiri vanofarira kuziva kana zvinowedzerwa zvingave nehutano hunobatsira.

Kunyangwe pasina humbowo hwakawanda huripo paKoQ10 yekubudirira kwekudzivirira migraines, zvinogona kubatsira kudzikamisa kuwanda kwemusoro wemusoro. Yakarongedzwa mumitemo yeAmerican Headache Society se "inogona kushanda." Zvidzidzo zvikuru zvinodikanwa kuti upe chinongedzo chaicho.

Iyo yakajairwa muyero weCoQ10 inosvika kusvika ku100 mg inotorwa katatu pazuva. Izvi zvinowedzera pamwe nemimwe mishonga kana zvimwe zvinowedzera, saka bvunza nachiremba wako.

Melatonin

Imwe iri muChinyorwa cheNeurology, Neurosurgery, uye Psychiatry yakaratidza kuti iyo hormone melatonin, inowanzo shandiswa kudzora kutenderera kwekurara, inogona kubatsira kudzikisa migraine frequency.

Chidzidzo chacho chakaratidza kuti melatonin yaiwanzo shandiswa zviri nani uye muzviitiko zvakawanda inoshanda kupfuura mushonga amitriptyline, iyo inowanzo gadzirirwa kudzivirira migraine asi inogona kuve nemhedzisiro. Muyero unoshandiswa mukudzidza waive 3 mg zuva nezuva.

Melatonin ine mukana wekuwanika pamusoro pekambani nemutengo wakaderera. Sekureva kweMayo Clinic, inowanzoonekwa seyakachengeteka mumadhosi akakurudzirwa, kunyangwe iyo FDA isingakurudzire chero kushandiswa chaiko.

Kudzivirirwa kwezvokuwedzera kwemigraines

Mazhinji pamusoro peiyo-the-counter zvinowedzeredzwa kazhinji zvinoregererwa uye zvakachengeteka, asi hezvino zvimwe zvinhu zvekuchengetedza mupfungwa:

• Nguva dzose bvunza chiremba wako usati watanga kuwedzera kutsva. Mamwe mavitamini, zvicherwa, uye zvimwe zvinowedzera zvinogona kubatana nemishonga yaunogona kutora. Ivo vanogona zvakare kuwedzera huripo hutano mamiriro.
• Vakadzi vane nhumbu inofanira kunyatso chenjera nezvekutora matsva ekuwedzera. Zvimwe hazvina kuchengetedzeka kune vakadzi vane nhumbu.
• Kana iwe uine gastrointestinal (GI) nyaya, kana iwe wakambove nekuvhiyiwa kweGI, iwe unofanirwa zvakare kutaura nachiremba wako usati watora matsva ekuwedzera. Unogona kusakwanisa kuvatora sezvinoita vanhu vazhinji.

Zvakare ramba uchifunga kuti kana iwe ukatanga kutora nyowani nyowani, ungangotadza kuona mhedzisiro ipapo. Iwe ungangoda kuenderera uchitora kweinenge mwedzi usati waona mabhenefiti.

Kana yako nyowani yekuwedzera ichiita senge iri kuita kuti migraines yako kana imwe hutano ive yakaipa, rega kuitora nekukurumidza uye utaure nachiremba wako. Semuenzaniso, caffeine inogona kubatsira kudzikisa kutemwa nemusoro mune vamwe vanhu, asi inogona kuvakonzera mune vamwe.

Usambofungidzira kuti mavhitaminzi ese, zvicherwa, uye zvimwe zvekuwedzera zvakachengeteka, kana kuti ndeemhando imwe chete. Semuenzaniso, kutora yakawandisa vhitamini A kunogona kutungamira mukutemwa nemusoro, kuda kurutsa, coma, uye kunyangwe rufu.

Kumbira chiremba wako kana wemishonga usati wafunga kuyedza nyowani yekuwedzera brand kana muyero.

Chii chinonzi migraines?

Haasi ese marwadzo emusoro ari migraines. A migraine ndeye yakatarwa subtype yemusoro. Zviratidzo zvako zvemigraine zvinogona kusanganisira chero musanganiswa weinotevera:

• kurwadziwa kune rumwe rutivi rwemusoro wako
• kurova kwekunzwa mumusoro mako
• kunzwisisika kuchiedza chakajeka kana manzwi
• kuona kwakakanganiswa kana shanduko yekuona, iyo inonzi "aura"
• kusvotwa
• kurutsa

Zvakawanda zvichiri kusanzwisisika nezve izvo zvinokonzeresa migraines. Ivo vangangodaro vaine kana mamwe magene echinhu. Zvakatipoteredza zvinhu zvinoita kunge zvinoita chikamu. Semuenzaniso, zvinotevera zvinhu zvinogona kukonzera migraines:

• zvimwe zvekudya
• zvekuwedzera zvekudya
• shanduko yehomoni, senge kudonha muestrogen kunoitika kungave iko pamberi kana mushure memwedzi wemukadzi
• doro
• kunetseka
• kurovedza muviri, kana kufamba kamwe kamwe

Muzviitiko zvisingawanzoitika, kutemwa nemusoro kunogona kunge kuri chiratidzo chebundu repfungwa. Iwe unofanirwa kugara uchiudza chiremba wako kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikanganisa hupenyu hwako hwehupenyu.

Kudzivirira kwemigraines

Kuve mune yakanyarara, imba yerima inogona kunge iri imwe nzira yekudzivirira kana kubatsira kurapa migraine. Izvo zvinganzwika sezviri nyore, asi zviri kuramba zvichiwedzera uye zvisingawanzoitika munyika yanhasi inomhanyisa.

"Hupenyu hwemazuva ano hautibvumidze kuita izvi kazhinji," anodaro Segil. "Kungozorora kana kutora maminetsi mashoma kuti uzorore munzvimbo yakanyarara uye ine rima kunowanzo bvisa musoro."

"Mushonga wemazuvano hauna kunaka pakurapa marwere mazhinji asi wakanaka pakubatsira varwere vane kutemwa nemusoro," Segil anowedzera. Kana iwe wakasununguka kutora mishonga yemishonga, unogona kushamisika kuti mamwe acho anoshanda zvakadii.

Iyo chaiyo mishonga inogona kukubatsira iwe kudzikisa huwandu hwemigraines iwe yaunosangana nayo. Izvo zvinogona zvakare kudzikisa kuomarara kwezviratidzo zvako.

Nyanzvi yezveuropi inogona kukubatsira iwe kugadzira mushonga kana kuwedzera regimen inoenderana nemamiriro ako ega. Ivo vanogona zvakare kupa matipi ekukubatsira iwe kuona uye kudzivirira ako emigraine zvinokonzeresa.

Kana iwe usati uine chiremba wezveuropi, bvunza chiremba wako wekutanga nezve kutsvaga imwe.

Tora woenda nazvo

Vitamin uye zvimwe zvinowedzera zvinogona kubatsira kurerutsa kana kudzivirira migraines kune vamwe vanhu.

Kune mimwe mishonga yemakwenzi iyo inogona zvakare kuve inoshanda kurapa kwemigraines. Kunyanya kucherechedzwa ndeye butterbur. Midzi yaro yakanatswa, inonzi petasites, "inosimbiswa seinoshanda" zvinoenderana nemirairidzo yeAmerican Headache Society.

Ive neshuwa yekutaurirana nachiremba wako usati waedza chero eaya mavitamini, ekuwedzera, kana mishonga yemakwenzi.

3 Yoga Inobvisa Kurera Migraines