Kunyange zvazvo zvingaita sokuti migraines yako inotyisa hupenyu hwako, kune nzira dzekuwedzera kunyatsoshanda mukutora kwako migraine-kuitira kuti unzwe uine simba uye usingave wakaneta kune izvi zvinoparadza, zvinorwadza kurwisa.
Nzira idzi shanu dzichakubatsira kuti uwedzere kutarisira migraine (pasi pekutungamirirwa kwachiremba wako):
- Kufambisa Utano Hwakanaka
- Kuona Chiremba Mukuru Wokutarisira
- Kuchengeta Migraine Diary
- Kutora Yako Yakanaka Migraine Mishonga Zvakanaka
- Kutora Zvaunodzivirira Migraine Mishonga (Kana Yakanyorwa)
Chimwe Chekutanga: Kuita Nemaitiro Akanaka
Zvakakosha kunzwisisa kuti kana uchitanga kudzivisa uye / kana kupikisa chikamu chinokosha chekugadzirisa migraine, zvingasava chinhu chekutanga kuti iwe uise pfungwa paunotanga kutora zvakare kutarisa utano hwako hwemigraine.
Pane kudaro, tanga nezvinokosha. Zviwani iwe pachako unhu hwezuva nezuva hunokurudzira utano hwepanyama uye hwepfungwa. Izvi zvinosanganisira:
- kudya kudya kwakagwinya kwakazara muzvibereko, miriwo, mbeu dzose, uye maonda maprotestine
- kusarudza kudya-nguva dzinowirirana zuva nezuva uye kwete zvakanyanya kuti iwe unotambudzika nenyota
- kugara ma hydrated-kufunga mvura yakasvibiswa, alkaline mvura, kana kukanda mandimu mumvura yako kuti uwedzere kutora kwayo uye kukumbira
- kuchengetedza kurara nguva dzose-kuenda kunorara panguva imwechete usiku hwose nekumuka panguva imwechete mangwanani oga oga (kunyange pamapera evhiki).
- achiita mabasa okuzorora nguva dzose (somuenzaniso, yoga, kufunga kufungisisa, kuverenga, kuteerera mimhanzi)
- achiita zvishoma nemaminitsi 150 pavhiki (zvakakosha kuputsa izvi muzvikamu, semaminitsi makumi matatu nemavhiki mashanu pavhiki) yekuenzanisa-kunyatsogadzirira (kutamba, kufamba-famba, kutamba kwebhora, kaviri tennis)
Chirongwa Chechipiri: Kuona Kuchengeta Kwaunonyanya Chiremba
Zvakakosha kuona chiremba wako wekutanga, mune zvekudzivirira musoro wemusoro kana weurologist (kana iwe une imwe). Nenzira iyi, chero humwe hutano hwehutano hunogona kutariswa-unogona kushamisika kuti zvimwe zvipi zvehutano hwako zviri kukanganisa marwadzo ako emagraine.
Somuenzaniso, kurukurai matambudziko ose ekurara nachiremba wenyu. Kuchengeta, musoro wemangwanani, unokurudzira kusunungura makumbo ako, kana kuoma kunowira kana kuramba uchirara kunogona kuratidzira dambudziko rekurara sezvakakonzerwa nehope yepamusoro, chirwere chegumbo chisingaregi, kuora mwoyo, kana kuzvidya mwoyo.
Zvakakoshawo kuti ukurukure chero kuchinja kwemuviri kana zviratidzo zvepfungwa nechiremba wako, kunyange kana iwe usina chokwadi kuti zvakakosha. Semuenzaniso, kuora kurasikirwa, kurasikirwa kwechido mumabasa, uye / kana kunzwa kunzwa uine mhosva kana kusina tariro kwenguva yakawanda nguva inogona kuva zviratidzo uye zviratidzo zvekuora mwoyo-uye kutsvakurudza kunoratidza kuti kubata chirwere chako chinogona kubatsira iwe migraines (uye pamwe chete).
Mamwe mazano anokosha ekurera pamwe newachiremba wako wekutanga anotarisa anosanganisira:
- urongwa hwemishonga yaunenge uchitora, kusanganisira pane-the-counter supplements, mavitamini, kana mishonga
- doro uye kushandisa caffeine
- zvimwe zvinokonzera marwadzo mumuviri wako (somuenzaniso, "mitsipa yomutsipa wangu wakakuvadza" kana kuti "Ndinorwadziwa kwose kwose") - izvi zvinogona kuratidza chirwere chepiri chinorwadza pamwe chete nemigraines yako, seyo fibromyalgia kana myofascial trigger point
Chechitatu Chechitatu: Kunyora Izvo Zvose
Kunyange zvazvo pfungwa yekuchengetedza migraine diary inogona kuoneka yakaoma (kana kunyange yekare-chikoro), unogona kushamiswa kuti inobatsira sei.
Dhiari dzinogona kunge dzichinyanya kubatsira pakubatsira vanachiremba nekusimbisa migraine kuongorora. Yeuka, nguva dzose zvinogoneka kuti iwe uri kunyanya kuva nerudzi rwakasiyana rwemusoro kana kuti migraine chirwere kupfuura zvaunofunga, kana kupfuura izvo chiremba wehutano hwakarongerwa iwe unayo. Iwe unogonawo kunge uine hutatu hwemusoro kana kuti migraine chirwere chinoitika panguva imwe chete. Dare rinotsanangurwa rinogona kubatsira chiremba kuronga izvi zvose.
Mukutaura kwekuziva zvinokonzera, diary yako inogona kukuvhenekera kune zvekudya, tsika, kuisa pachena, uye kushungurudzika kungave kwakabatana nemigraines yako. Basa rakaoma rokunyora rinogonawo kuva kurapa-chimiro chekuzorora, sezvaunotora nguva yekudzokorora pfungwa dzako uye kutarisira hutano hwako.
Kana kunyora mubhuku hakukuiti kwauri, edza kuisa manotsi mufoni yako, uchishandisa tepi rekodha, kana kukumbira rubatsiro rwekunyora rwemwe shamwari kana shamwari (chikonzero chakanaka pane imwe nguva yehutano pamwechete).
Chirongwa Chechina: Kutora Mishonga Yako Yakanaka yeMigraine Zvakanaka
Vanhu vazhinji vane migraines havazivi kuti ndeipi nguva yokutora migraine yavo kurwisa mishonga. Izvi hazvishamisi, kunyanya kune avo vanotsungirira kusagadzikana migraine-zvinogona kuva zvakaoma kurondedzera pakati pemusoro unopfuurira kwemazuva ("hazvigumi zvachose") uye musoro mutsva unoputika pamucheto wemusoro unorwadza musoro.
Imwe mahara ndeyekuti vamwe vanhu vane migraine vari pangozi kana vatotambura nemishonga inonyanya kuora musoro . Izvi zvinoreva kuti munhu anoumba rumwe rudzi rwehutano hwemusoro pamusoro pehutano hwavo huripo huripo huripo hunogona kukanganisa mufananidzo.
Kutaura zvazviri, usashamisika kana chiremba wako achikumbira kuti urege kutora mishonga yakaoma yemigraine pakutanga kwerongwa hwako hwekurapa. Izvi zvinoreva kukubatsira iwe (kunyange zvazvo zvingave zvishoma zvichitambudza pakutanga), saka chiremba wako anogona kugona kana mushonga unonyanya kuora musoro musoro uri kutamba chikamu mumusoro wako kurwadziwa.
Izvi zvikonzero zviviri ndezvikonzero zvakakosha kutsvaga rubatsiro rwemigraine kubva kuna chiremba wako, kazhinji nyanzvi yehutano kana yako migraines isingaperi. Nechiremba wako, unogona kudzidza kusiyanisa pakati pemigraine "on" uye migraine "kure" mazuva, kuitira kuti iwe unogona kurwisa migraine kurwisa nokukurumidza apo marwadzo ari nyore.
Chiremba wako anogonawo kukudzidzisa iwe kunyatsogona kutora mishonga yako yemigraine, sezvo pane maitiro mashoma mairi. Semuenzaniso, vanhu vazhinji havatori mazamu akakodzera pakuvamba kwekurwisa kwavo migraine.
Vamwe havazivi kuti kurapa kwavo kunogona (uye kunofanirwa) kunotorwa zvakare pane imwe nguva yevhiki mushure mekutanga mazai, vasati vaonekwa sevasina kubudirira.
Kunyange zvakadaro, vamwe havazivi kuti pane nhamba dzakasiyana-siyana dzakasiyana-siyana mishonga inorongwa. Somuenzaniso, pane triptans inowanikwa sepine spray kana sejojo inogona kupiwa pasi peganda.
Chirongwa Chechishanu: Kutora Zvokudzivirira Migraine Mishonga (Kana Yakanyorwa)
Chinangwa chemigraine yekudzivirira mishonga ndeyokuderedza nhamba, nguva, uye / kana kusuruvara kwemagraine kurwisa, uye kuderedza kushandiswa kwemishonga yakaoma yemigraine (iyo inogona kutungamirira kumishonga inopedza musoro musoro).
Izvi zvinotaurwa, unogona kushamisika kunzwa kuti mishonga inodzivirira migraine inoonekwa seinobudirira iyo inoderedza nhamba ye migraine kurwiswa nehafu yenguva mumwedzi mitatu. Izvi zvinoreva kuti haufaniri kurega kutora mishonga yako yekudzivirira chete nokuti unoramba uchiwana migraines. Yeuka, migraines ha "yaporeswa," pane iyo inotarisirwa.
Kana iwe usingafari nemigraine yako yekudzivirira mishonga nekuda kwekubudirira kwayo, migumisiro, kana zvimwe zvinetso, tapota taura nechiremba wako kutanga. Usazvimisa uri woga.
Zvakakoshawo kuziva kuti kune zvikonzero zvakawanda nei chiremba wako achigona kukurudzira migraine mishonga yekudzivirira-kureva kuti haisi yevanhu vane migwaine isingaperi.
Somuenzaniso, kana munhu ane huwandu hwechina kana kupfuura huwandu hwemigraine pamwedzi, iye anofanira kutorwa semishonga inodzivirira migraine.
Mukuwedzera, kurwadziwa kwemigraine iyo inoshungurudza hupenyu hwomunhu kana kukwanisa kushanda zuva rega rega (pasinei nezviito zvekuchengetedza zvakadai sekuchinja kwemararamiro uye kushandiswa kwakakodzera kwemishonga yakaoma yemigraine) inofanirawo kunyatsofunga nezvemigraine mishonga yekudzivisa.
Pakupedzisira, vamwe vanhu havagoni kushivirira mishonga yakaoma yemigraine kana ivo vanopesana (somuenzaniso, munhu ane chirwere chepfungwa angakwanise kutenga NSAID kana triptan ). Izvi zvinogona kuva chimwe chiratidzo chemaigraine mishonga yekudzivirira.
Iwe unofanirwawo kuziva kuti kutora mishonga yekudzivisa mishonga hakusi kuzvipira kwenguva refu. Vanhu vazhinji vanozvitora kwemwedzi mitanhatu kusvika kupfumbamwe. Inowanzova bhiriji yakanaka yevanhu kuti vawane kutonga kwekurwisa kwavo kusvikira vakwanisa kugadzirisa zvingaita zvinokonzera kana zvirwere zvakanyanya zvemigraine zvinoshanda zvakanaka kwavari.
Nhau dzakanaka ndezvekuti pane mishonga yakawanda yekudzivirira migraine kusarudza kubva, imwe neimwe ine maitiro avo akasiyana, zviito zvekuita, uye madheji ekurapa. Saka, zvinogona kutora kushivirira kusati wawana mishonga inodzivirira inoshanda kwauri.
Mienzaniso yekutanga-mutsara yekudzivirira migraine remishonga inosanganisira:
- Topamax (topiramate)
- Depakote (divalproex / sodium)
- Inderal (propanolol)
- Toprol (metoprolol)
Shoko Rinobva
Ramba uchitsungirira mukuedza kwako kuwana ruzivo pamusoro pako kana mudiwa wako migraines. Nepo kune huwandu hwehutano hunobudirira huripo, hunogona kutora kushanda zvakaoma uye kushivirira kuti uende kumucheto wekunakisisa uye kunyanya kuchengetedza migraines yako.
> Sources:
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> Jensen R et al. Chinhu chinokosha chekuongororwa musoro bhokisi diary (BDHD) chinogamuchirwa zvakanaka uye chinoshanda pakuonekwa kwemusoro. imwe nyanzvi yeEurope uye Latin America yekudzidza. Cephalalgia . 2011 Nov31 (15): 1549-60.
> Loder E, Burch R, Rizzoli P. I 2012 AHS / AAN mirayiridzo yekudzivirira episodic migraine: pfupiso uye kuenzaniswa nemamwe maitiro ekupedzisira ekurapa maitiro ekurapa. Headache . 2012 Jun; 52 (6): 930-45.
> Silberstein SD. Preventive migraine treatment. Continuum (Minneap Minn) . 2015 Aug; 21 (4 Musoro): 973-89.
> Weatherall MW. Kuongororwa uye kurapwa kwekusingaperi migraine. Ther Adv Chronic Dis. 2015 May; 6 (3): 115-23.