Kujairika Kurapa kweChirimo Migraines

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Chitubu chinounza mamiriro ekunze anodziya, kutumbuka maruva, uye-kune avo vanorwara nemagraines uye kurwara kwemwaka - nyika yekukuvara.

Kusagadzikana kwemamiriro ekunze emwaka uye mazuva ekunaya kwemvura kunoderedza kudzvinyirirwa kwemhepo mumhepo, izvo zvinoshandura kumanikidzwa muzvivi zvako, zvichiita kuti tsinga dzeropa dziwedzere uye kukonzera migraine. Inopfuura hafu yevose varwere vane migraine vanotambura nemamiriro ekunze-ane migraines, maererano nekutsvakurudza kubva kuNew England Center yeMusoro. Kufanana nenzira iyo vamwe vanhu vanogona kufanotaura dutu nemaaches ari mumajoini, avo vane migraine vanogona kuona kudonha mukumanikidza kwebarometric nekurwadziwa kwepfungwa.

Asi mamiriro ekunze handiwo ega chikonzero nei paine kukwira kwemigraines munguva yechirimo, anodaro Vincent Martin, MD, purofesa wezvemishonga yekiriniki uye mutevedzeri wemutungamiri weNational Headache Foundation. Allergies ndiyo inewo mhosva. Chidzidzo che2013 chakaitwa naMartin chakagumisa kuti avo vane allergies uye hay fever vaive 33 muzana mukana wekuva nemigraines kakawanda kupfuura avo vasina mamiriro. Kana mukume wozadza mhepo, vanorwara neallergies vanozvimba maburi, izvo zvinogona kukonzera migraine. Uye iyo imwecheteyo sisitimu senzwi inonzwisisika inoita kuti vamwe vanhu vawedzere kubatwa nemagraines inogona zvakare kukonzera kushushikana kukuru kune allergies-uye zvinopesana.

Nepo iwe usingakwanise kudzora mamiriro ekunze, unogona kuderedza kusuruvara kwechirimo migraines pasina kushandisa mishonga kana iwe ukaedza aya maitiro emazuva ese.

Gara pane chirongwa chekurara. Namatira kune yekurara zuva nezuva uye kusimuka nguva, kunyangwe pakupera kwevhiki. Kuwana asingasviki maawa matanhatu ekurara kunogona kumisikidza migraines, Martin anodaro. Chidzidzo cheMissouri State University chakawana kuti kushaya kwekurara kwakakonzera shanduko mumarwadzo-anodzvinyirira mapuroteni anodzora mhinduro yekufunga inofungidzirwa kuti inoita chinzvimbo chakakosha mumigraines. Asi kurara kwakawanda hakusi kukuru chero kubva sezvo tsinga dzinoita mukuchinja kwemaitiro ekurara nekuzvimba, izvo zvinogona kukonzera kutemwa nemusoro. Ronga kwemaawa manomwe kusvika masere enguva yekutsamira manheru ega ega.

Cheka nyore carbs. Carbohydrate yakanatswa senge chingwa, pasta, uye shuga, uye siteki dzakapfava kunge mbatatisi dzinokonzera kukwira kweropa rako, Martin anodaro, uye chipenga ichi chinoshatirisa tsinga dzinonzwira tsitsi, zvichikurudzira kuzvimba mumidziyo yeropa kunogona kutungamira kune migraine.

Fungisisa. Chidzidzo chidiki che2008 chakawana kuti vazvipiri vaifungisisa kwemaminitsi makumi maviri pazuva kwemwedzi mumwe vakaderedza misoro yavo yemusoro. Vanhu avo om'ed vakavandudzawo kushivirira marwadzo ne36 muzana. Kana usati wamboyedza kufungisisa zvisati zvaitika, nyore nyore mutsika nekuisa timer pafoni yako kwemaminetsi maviri kana matatu. Kutanga nekugara munzvimbo yakasununguka mukamuri rerima nemeso ako akavharwa. Tarisa pakufema kwakadzika uye edza kusarega pfungwa dzako dzichidzungaira. Kana uchinetseka kuburitsa zvaunofunga, edza kudzokorora mantra, se "kufema" kana "kunyarara." Vavarira kufungisisa zuva rega rega, uye zvishoma nezvishoma wedzera nguva yako kusvika kumaminetsi mashanu, wozotevera gumi, wozosvika pamaminitsi makumi maviri kusvika makumi matatu pazuva.

Snack pane yakasviba macheri. Chibereko chine quercetin, iyo inononoka kudzora kugadzirwa kweprostaglandin, kemikari mutumwa mumuviri wako izvo zvinoita kuti uve nehanya nekurwadziwa. Zvidzidzo zvakaratidza kuti 20 tart cherries kana maounces masere eunsweetened tart cherry juice anogona kurwisa musoro zviri nani pane aspirin. [Tita matipi aya!]

Dzivisa mwenje yakajeka. Ongororo yakatsigirwa neNational Headache Foundation yakashuma kuti 80 muzana yevanorwara nemigraine vakawana kunzwisiswa kusingawanzo kujeka. Mwenje yakajeka-kunyange zuva-rinozivikanwa kukonzera maronda kurwisa kana kukuvadza musoro uripo nekukonzera kutsamwa muhurongwa hwetsinga kana tsinga dzeropa mumusoro dzichikurumidza uye dzichipfuta. Nguva dzose takura uchitenderedza magirazi ezuva mubhegi rako kudzivirira maziso ako.

Bata cheese nehove yakasvuta. Cheese dzakura, hove inoputa, uye doro zvakasikwa zvine tyramine, iyo inoumbwa kubva pakuparara kweprotein sekudya kuchikura. Chinhu chinopisa hurongwa hwetsinga, izvo zvinogona kuunza migraine. Nepo masayendisiti achiri kuyedza kunongedza chaizvo kuti tyramine inokonzeresa sei migraines, imwe tsananguro ndeyekuti inokonzeresa maseru ehuropi kuburitsa kemikari norepinephrine, inokonzeresa kurwira-kana-kubhururuka mhinduro, iyo inowedzera kurova kwemoyo uye inokonzeresa kuburitswa kweshuga, combo inowedzera yetsinga system.

Funga nezve magnesium zvinowedzera. Vanorwara neMigraine vakaratidza yakaderera huwandu hwemagesium panguva yekurwiswa kwemagraine, sekureva kwechidzidzo, zvichiratidza kuti kushomeka kungave kuri kukonzera. (Iyo inokurudzirwa mvumo yezuva nezuva yemagnesium kune vanhu vakuru yakatenderedza 310mg pazuva pazuva revakadzi.) Chidzidzo ichocho chakaratidza kuti mwero wepamusoro wemagnesium-inopfuura 600 mg-yakanyanya kuderera migraine chiitiko, asi iyo yekuwedzera inofanirwa kutorwa zuva nezuva kwemwedzi yakati wandei kubudirira. Taura nachiremba wako kutanga usati wabuda chero mapiritsi.

Tarisa nguva yako yemwedzi. Vakadzi vakapetwa katatu kupinda pamigraines kupfuura varume, sekureva kweMigraine Research Foundation. Izvi zvinogona kunge zviri nekuda kwekuchinja kuri kuita mahormone; kudonha muestrogen kunodzora marwadzo emuviri wedu, izvo zvinokonzeresa kuzvimba kwetsinga uye-boom! -iri nguva yemigraine. Ndosaka iwe uchinyanya kuwana kurwisa panguva yekutevera. Kumusoro: Hormone-induced migraines zviri nyore kutarisira uye kudzivirira pane migraines inokonzerwa nezvimwe zvinokonzera. Kuti uwane kuti ndepapi chaizvo panguva yekuvhunika musoro wako unowanzo rova, chengeta chinyorwa chemusoro chinotsanangura apo marwadzo anouya uye kuti anogara kwenguva yakareba sei.

Ita shamwari nefeverfew. Imwe ongororo yakaratidza kuti zuva nezuva muyero wefivha wakatorwa kwemwedzi mina wakaburitsa 24-muzana dip munhamba uye kuomarara kwekurwiswa kwemigraine. Taura nedhokodhi rako kuti uone kana chaiwo madhiragi e250mg akakukodzera. [Tita matipi aya!]

Rova pose. Muchidzidzo chidiki chakabudiswa mu Headache Chinyorwa, Varwere vane migraine vakapinda mumwedzi mitatu yeyoga mazuva mashanu pavhiki kwemaminetsi e60 vaiva nemigraine shoma vachienzanisa neboka rinodzora risina kuita yoga. Kubudikidza neiyo yoga yoga yekumira uye yekufema basa, iyo parasympathetic system (inova inotsva panguva yekurwiswa kwemigraine) inogona kukurudzira mamiriro ehutano neepfungwa, kudzora migraines. Yoga yave ichizivikanwawo kudzikisa huwandu hwekushushikana uye kuwedzera maserotonin mazinga, ese ari maviri anogona kudzivirira migraines.

Kusunungura kunze kwemusoro. Edza kupaka tembere dzako necold compress, ice pack, kana inotonhora cap. Zvidzidzo zvakaratidza kuti kudzikisa tembiricha yeropa rinopfuura nepakati penzvimbo yakatsva kunogona kubatsira kumanikidza tsinga uye kuderedza zvakanyanya kurwadziwa. Kumwe kuongorora kwevarwere makumi maviri nevasere vaive nevane migraine vanorwara vanopfeka inotonhorera gel makepisi kwemaminitsi makumi maviri nemashanu panguva yekurwiswa kwemigraine kwakasiyana. Varwere vacho vakarondedzera kurwadziwa kwakanyanya kuderera kana vachienzaniswa nevazvipiri vasina kupfeka makepisi.

Bvisa gluten. Kudya gluten kunogona kukonzera migraines muvanhu vane hanya neprotein, maererano nekuongorora kwakabudiswa mukati Neurology, sezvo puroteni inogona kukonzera kuzvimba.

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