7 Maitiro Ekuzvitarisira-Anoshanda Ose Anotambura neMigraine Anofanira Kuziva

Zvemukati

• 1. Idya chimwe chinhu.
• 2. Fema zvakanyanya.
• 3. Dzidzira kuona.
• 4. Fungisisa.
• 5. Inwa mvura.
• 6. Famba famba.
• 7. Shandisa mafuta anokosha.
• Ongororo ye

Hangover musoro wakaipa wakaringana, asi izere-on, kunze-kwe-kwese migraine kurwisa? Chii chakanyanya kuipa? Kana iwe uri munhu ane migraine, zvisinei kuti yakatora nguva yakareba sei, iwe unoziva izvo uropi hwako nemuviri zvinogona kunzwa senge mushure mechiitiko. Iwe wakaneta AF, cranky, uye pamwe unonzwa kuda kuchema. Zvive zvako musikana—asi ipapo dzokera pakunzwa sewe zvakare nemiitiro iyi yokuzvitarisira ichaita kuti munhu upi noupi anzwe zvakanaka, kunyange kana usina kungobuda konzati yeheavy metal yokufananidzira mumusoro mako.

Chinhu chimwe chete chekucherechedza, hazvo: Aya mabasa ekuzvichengetedza anoitirwa kuitwa post-migraine kurwisa. Izvo hazvikurudzirwe sekurapa kweiyo migraines ivo pachavo. Zvisinei, kuisa maitiro ekuzvitarisira uye maitiro ekuzorora muchirongwa chako chenguva dzose kwave kuchiratidzwa kudzikamisa kuwanda kwemigraine kurwiswa, sekureva kwaElizabeth Seng, Ph.D., purofesa mubatsiri muAlbert Einstein College yeMishonga paYunivhesiti yeYeshiva. Pazasi mutsara: Zvibate pachako kuchikamu chinotonhorera kazhinji.

1. Idya chimwe chinhu.

Sayenzi yakaratidza kuti kudya akati wandei, madiki, kudya kune hutano mukati mezuva rese kunogona kubatsira kuchengetedza migraines parutivi, zvinoenderana naSeng. Kutaura zvazviri, kusvetuka chikafu kunozivikanwa seyakajairika migraine precipitant, izwi Seng rinofarira pamusoro pe "trigger" seiyi tsika yakaipa, pamwe nezvinhu zvakaita sekushushikana uye kusarara zvakanaka, zvinogona kukonzera migraine asi kwete hazvo kukonzera imwe.

Saka iye anokurudzira kuti iwe udye chimwe chinhu nguva pfupi mushure mekurwiswa kwemigraine (kana kamwe kusvotwa kuchidzikira, hongu). Nepo iwe uchazoda kudzoreredza kudzoka mune zvakanyanya hutano, chikafu chakazara semichero nemavheji uye mapuroteni akaonda kuti uwanezve simba-kunyanya kana wakatarisana nekurutsa-Seng anokukurudzira kuti ungodya chimwe chinhu chinoita kuti ufare. Funga: Kana wapedza furuu uye unogona ~ pekupedzisira ~ kudya chikafu chaicho, saka unoita chaunofarira chizi yakagochwa uye muto.

2. Fema zvakanyanya.

Wangove uine chiitiko chepfungwa uye chemuviri chinotyisa. Iwe unofanirwa kushushikana nekukurumidza, uye kufema mweya kunogona kubatsira. (ICYDK, migraines uye kurwadziwa kwemusoro ndeimwe yemamiriro akawanda ekufema uye, kunyanya, diaphragmatic deep breathing inogona kubatsira kuderedza.)

Izvo zvese zvinodzika kune kudzvinyirira manejimendi uye kuderedza, anotsanangura Seng. Iwe unoda kuvaka mumatambudziko ekugadzirisa kushungurudzika sekufema kwakadzika, uye kufambira mberi kwemhasuru kuzorora mune yako tsika kuti uchengetedze hwakaenzana hupenyu sezvinobvira, izvo zvinosanganisira kuchengetedza yakaderera-kusagadzikana mazinga, anodaro. Izvi zvinodaro nekuti "kuwanda kunowedzera uye kuderera kamwe kamwe mukushushikana kunoenderana nekurwisa kwemigraine," anodaro.

"Hazvigoneke kufema zvakadzama nenzira kwayo uye kuti usazowana kuderedzwa kwekunetseka kwako," anodaro.

Bonus: Kufema kunogona kubatsira pakati peiyo migraine dambudziko, zvakare. Vamwe vanhu vanoedza kushandisa kufema kwakadzama panguva yemusoro pachawo uye, zvisina tsarukano, vanoti zvinobatsira kuvashungurudza kubva pakurwadziwa, anodaro Seng. (Yakabatana: 3 Breathwork Matekiniki Anogona Kuvandudza Hutano Hwako)

3. Dzidzira kuona.

Iwe unogona kunge wakanzwa nezve maonerwo angakubatsira kupwanya zvibodzwa zvako, asi nzira iyi inogona zvakare kukutumira kunzvimbo isina kuzara nemarwadzo emigraine. Seng anokurudzira kuti utange nekufema kwakadzika, pinda munzvimbo yakagadzikana, uye vhara maziso ako. Kuona kwechinyakare kunosanganisira kuenda kunzvimbo yakakosha mupfungwa dzako, senge kumahombekombe kana masango, asi Seng anofarira kushandisa visualizations ayo ari zvishoma zvakanyanya pakurwadziwa.

"Ndinokumbira vanhu kuti vafungidzire kenduru rakabatidzwa uye vafunge nezve kudziya uye kudziya ikoko, kana kuona muti uchichinja ruvara mukati memwaka mina" anotsanangura. "Kuva nechimwe chinhu chiri kurova kufunga nezvacho kunogona kunyudza uye kunyatso zorodza."

4. Fungisisa.

Sezvakangoita nekufema kwakadzika, kuwana nguva yekudzidzira kufungisisa nguva dzose kunozobatsira pfungwa dzako nemuviri kugadzirisa zvakananga zvichitevera kurwiswa kwemigraine, asi kunogona kubatsira kudzivirira imwe kuti isaitike mune ramangwana. Sezvazvakaita nemamwe matipi ekuzvitarisira akakurudzirwa, kusachinja-chinja kunotonga kwakanyanya pano: Zvakanyanya pamusoro petsika inoenderana yekufungisisa pane kureba kwenguva yakashandiswa kufungisisa, anodaro Seng. (Yakabatana: Iwo Akanyanya Kufungisisa Mapurogiramu eVatangi)

Muchokwadi, Seng anoti nyowani, ichiri kuburitswa, tsvagiridzo yakawana kuti kunyanya, kufungisisa kwepfungwa kunoratidzika sekudzora hurema hune hukama nemagraine. Vanhu vanogona kuva nemazuva akawanda emigraine sezvavaimboita-kana vaviri vashoma kunyangwe-asi ivo vanokwanisa kudzokera kunonzwa senge ivo uye kuita zvavanoda nekukurumidza.

"Kana uchinge wapfuura muchiitiko ichi chinotyisa, tora maminitsi gumi kusvika kumakumi maviri pachako, uwane kufema kwakadzika uye imwe mifananidzo yekuona, uye unenge uchizviitira basa rakakura," anodaro Seng.

5. Inwa mvura.

Kugara hydrated kunouya neakawanda ehutano mabhenefiti tisingataure iyo yekuwedzera iyo yaunogona kupa rako ganda. Kunyange zvazvo humbowo hunoratidza kuti hydration inobata sei basa nemigraines haina kusimba sezvimwe zvinhu (kureva kurega kudya), Seng inotaura kuti tsvakurudzo yekuongorora yakaratidza kuti vazhinji vanorwara nemigraine vanotaura kuti vanonzwa kupera simba pakutanga kwekurwisa kwemigraine.

Saka ita chokwadi chekuramba uchinwa mvura zuva rese kuchengetedza hutano hwe hydration. Tumira migraine kurwisa, svitsa yako bhodhoro remvura kuti unzwe kuzadzikiswa mushure mehondo nedumbu rakatsamwa uye kurovera musoro. Seng anokurudzira kuti varwere vake vageze bhodhoro rose remvura pavanotora chero mushonga wemigraine, sezvo ichiuraya shiri mbiri nedombo rimwe. (Yakabatana: Chii Chakaitika Pandakadhakwa Kaviri Semvura Yakawanda Sezvandinowanzoita Kwevhiki)

6. Famba famba.

Paunenge uri pakati pekushushikana kwemusoro kana kurwadziwa nemusoro, hapana nzira yaungashande kunze kunyange iwe uchida. Muchokwadi, kunyangwe kuita kwekuita kwakapfava senge kukwidza masitepisi kunogona kuita kuti kurwadziwa kwemusoro kuwedzere, anodaro Seng. Asi kana uchinge wapfuura nepamusoro pazvo, uye kurwadziwa kwemusoro, kusvotwa, uye chero zvimwe zviratidzo zvinopedza simba zvaserera, enderera mberi uye famba-famba uchitenderedza chivharo.

Kakawanda uye kusingagumi aerobic chiitiko chemuviri chakaratidzirwa kudzikamisa kuwanda kwemigraines uye kushushikana kwemusoro, anodaro Sara Crystal, MD, chiremba wezveuropi, nyanzvi yemusoro, uye chipangamazano wezvekurapa weCove, basa rinopa FDA-inogamuchirwa nemusoro uye maronda ekurwadziwa kwemigraine. Uye nepo vatongi vachiri kunze kuti ndeupi rudzi rwekurovedza muviri kana kusimba kwakanyanya, zviri chaizvo zvekuvaka chiitiko cheaerobic muhupenyu hwako izvo zvinonyanya kukosha kana zvasvika pakudzivirira migraine, anodaro.Uyezve, tinoziva kuti kuve mune zvakasikwa kunodzora ako mahormone ekushushikana, saka padiki, iwe unozongonzwa zvirinani mushure mekuwana mweya mutsva.

7. Shandisa mafuta anokosha.

"Mafuta akakosha anogona zvakare kuve nzira inobatsira yekuwana zororo, sezvo achigona kuvharidzira kutapurirana kwemarwadzo, kushushikana kwemicheka yekurwadziwa, uye kudzora kuzvimba," anowedzera Dr. Crystal. Peppermint uye lavender inoita seyakanyanya kukosha mafuta ekuzorodza migraine, uye maviri anonhuwirira anogona kunyange kusanganiswa pamwechete. Ziva, zvakadaro, kuti kune mamwe mazano akakurudzirwa ekushandisa maoiri akakosha emigraines kana kurapa chero chimwe chinhu chaizvo, saka ive shuwa kubvunza chiremba wako usati wawedzera iwo maitiro ako. (Zvimwe: Zvakanakira Kushandisa Mafuta Akakosha, Zvinoenderana neazvino Ongororo)

Ongororo ye