Kana iwe wakamboshushikana nekugunzva, kuvhara kurwadziwa kwemigraine, iwe ungangodaro unogona kuita chero chinhu chipi zvacho kuti uite.
Kuvhara migraine kana inotanga kunokosha zvakakosha, asi kudzivirira mumwe kuti usati waitika panzvimbo yekutanga kunotova nani uye kuchakuponesa marwadzo akawanda pakupedzisira.
Mashoko akanaka ndeokuti kune mamwe emigraine anokurudzira zvishoma mukati mekutonga kwako, zvinoreva kuti kana izvo zvinokuvadza zvidziviswa (kana kuderedzwa), unogona kuderedza nguva yaunoshandisa migraines.
Kuchinja maitiro ehope
Kuwana kurara zvishomanana, kana kurara zvakanyanya kunogona kukonzera kufamba. Edza kuramba uchingorara purogiramu yekurara nekurara panguva imwechete usiku hwose nekumuka panguva imwechete mangwanani oga oga. Mukuwedzera, shanda pakuwana maawa manomwe kusvika mapfumbamwe ekurara kusinganzwisisiki manheru oga oga.
Pakupedzisira, kuti ubatsire kudzivirira kusuruvara uye kuwedzera kurara kwehutano hwakanaka, rega kuwanda kwea caffeine uye kujekesa chiedza chako iwe usati warara, kusanganisira terevhizheni, foni, uye kombiyuta.
Kutsungirira Urombo Nokuzvidya Mwoyo
Kushungurudzika uye kushungurudzika kunogona kuva chikonzero chikuru chemigraines. Vanogonawo kuita kuti migraine inenge inorwadza isiri yakaipa. Dzidza nzira yekuderedza kushungurudzika kuburikidza nekuzorodza muviri, kuita basa, kuverenga, kana kutaurira matambudziko ako.
Kunyangwe iwe uri mumwe munhu anogara aripo, edza kutora nguva kuti uite chimwe chinhu chaunofarira zvechokwadi. Iwe unogonawo kufunga kufungidzira kumashure pane purogiramu yakazara yakazara.
Kushungurudza Manzwiro Emarwadzo
Nguva dzose kushandiswa kwemishonga inorwadza , kunyange kupfuura-iyo-mishonga yemishonga yakafanana neTylenol (acetaminophen) uye ibuprofen, inogona kukonzera migraines kuwedzera muhuwandu uye kuwedzera. Izvi zvinozivikanwa sekudzivirirwa kwepamusoro kwepachipiri kana kuti mishonga inonyanyisa musoro musoro . Iva nechokwadi kuti uri kuderedza kushandiswa kwako kweizvi misoro yako yekugadzirisa musoro kana kupfuura mairi vhiki nevhiki.
Kana iwe uchida kushandisa mamwe, taura nechiremba wako. Iwe unogona kubatsirwa kubva kune rimwe zuva migraine mishonga yekudzivirira.
Kuona Hormone Kusiyanisa
Mahomoni anoita kuti mukadzi ave kuenda kumwedzi anogonawo kutora migraines . Somugumisiro, mamwe mahomoni ekurapa angaita kuti pave nekuwedzerwa migraines. Kana iwe uine hanya nemahomoni, kurukurai maitiro enyu ekuberekwa kwekuzvarwa nechiremba wenyu.
Piritsi yekudzivirira inobereka iyo yakadzika muhomoni, kana kusarudzwa kwekuberekwa kwemahomoni, inogona kukubatsira zviri nani. Mukuwedzera, kushandisa mapiritsi ekuberekwa kunokonzera kukanganisa kwemwedzi yehomoni kunogona kubatsirawo.
Kuzviratidza Kune Vamwe Smells
Mafuta anokwanisa kukonzera migraine mune vamwe vanhu vane hanya kunhuhwirira. Zvinowanzoita zvinonhuwira zvinosanganisira maruva, zvinonhuwira, kuchenesa michero, kurwadziwa, uye guruva. Kupinza utsi hwefodya, pasinei nokuti uri kusvuta iwe pachako kana uine huni hwechipiri utsi , hunogonawo kukonzera migraine.
Kana imwe nhuhwu inogona kunge ichikonzera migraines yako, zvakanakisisa kuidzivisa kana kuwana tsananguro inowedzera zvishoma (semuenzaniso, kusiya zindo rakazaruka).
Kudya Zvokudya Zvinyorwa
Zvokudya zvinowedzera, zvakadai se MSG uye nitrate, zvinowanzoita migraine trigger. MSG dzimwe nguva inowanikwa mune mamwe marudzi ezvokudya zvinokurumidza, ramen noodles, nemaspini emakinini nemiriwo.
Nitrates zvinowanzoshandiswa kana kupora nyama, sekucheka kunotonhora, imbwa dzinopisa, uye bhakoni.
Separpartame, mumiriri wegazi, anogonawo kutora migraines kune vamwe vanhu, sezvinogona tyramine, iyo inowanzowanika muzvokudya zvakasanganiswa, zvekare, uye chekudya zvine mbiriso.
Kuchengeta diary yezvokudya kunogona kukubatsira iwe zvakanakisisa kuziva zvinokonzera kudya kwako.
Kuzviratidza Kuzviedza Zvitsvuku
Nekunzwisiswa kwechiedza chiratidzo chakakurumbira chemigraine , kujekeswa kune kamwe kamwe, chiedza chakajeka sechiedza chakajeka kana chiedza chechiedza, chinogona kukonzera kugadzirisa. Zvakakoshawo kuti uyeuke majekera, akadai seaya ari pamakombiyuta ako, kana kuti chiedza chezuva chinogona kuonekwa kamwe kamwe.
Kana uchiziva kuti migraine yako inokonzerwa nechiedza chakajeka, zvinonzwisisika kupfeka magirazi eguru uye nehosi kana kunze kwezuva kana muimba ine chiedza chakajeka.
Kudya Zvokudya
Kutsanya kana kurasikirwa kudya kunogona kuunza nyore pamigraine. Izvi zvinofungidzirwa kuti ndeye chikonzero cheshuga yepasi shoma, kunyange zvazvo chikonzero chaicho chisingazivikanwi. Saka fungisisa muviri wako nekudya nguva dzose uye / kana kudya zvinovaka muviri.
Kuona Maitiro Anoshanduka
Kutsvakurudza kunoratidza hubatanidza, kunyange humwe hwakaoma, pakati pemigraines nemamiriro epfungwa, sekuora mwoyo. Pakupedzisira, kurapa mafungiro ako hakungokubatsiri kuti uchinzwe zviri nani asi kunogona kubatsirawo migraines yako. Ndapota taura nechiremba wako kana uine hanya nemafungiro ako kana maitiro munguva pfupi yapfuura.
Kuchinja Kushandiswa Kwako Kaffeine
Mukombe wako wezuva nezuva we joe ungadai wakashandurwa kuva zvitatu zvejoe, zvinogona kukuvadza your migraine disorder. Saizvozvowo, kushaya mukombe wako wejoe wekumwa kunogonawo kukonzera kuchema-kubvisa musoro musoro . Kuenzanisa kudya kwako kwecaffeine kunogona kubatsira maitiro ako kwenguva refu.
Shoko Rinobva
Kudzivisa zvinokonzera (iyo yakanakisisa yaunogona) ndiyo imwe nzira yekutora simba pamusoro pehutano hwako hwemigraine. Kana iwe uine nguva yakaoma kuziva dambudziko rako, edza kuchengeta diary yakazara yehupenyu hwako hwezuva nezuva, kusanganisira kudya, kunwa, kurara, uye mishonga. Zvadaro, zviudzewo chiremba wako-chimwe chinhu chisingatarisiri chinogona kuitika.
> Sources:
> Finocchi C, Villani V, Casucci G.Trapeutic mazano mu migraine varwere vane manzwiro ehutano nekuzvidya mwoyo: kliniki uchapupu.Neurol Sci. 2010 Jun; 31 Suppl 1: S95-8.
> Martin PR.Behavioral kutungamirirwa kwemigraine misoro inokonzera: kudzidza kurarama nezvinokonzera. Curr Pain Headache Rep . 2010 Jun; 14 (3) .221-7.
> Panconesi A, Bartolozzi ML, Guidi L. Doro uye migraine: chii chatinofanira kuudza varwere? Curr Pain Headache Rep . 2011.