Vakawanda vedu tinoshuva kuti zororo regore negore kana tikasununguka, kupedza nguva nevanoda, uye tisingabhadharwi nekunetseka kwebasa uye hupenyu hwezuva nezuva. Asi kana iwe uchinetseka kumusoro, nguva yezororo inogona kuva yakaipa musoro musoro chinotyisa. Nhau dzakanaka ndeyokuti kana iwe uine hutano muhutano hwepfungwa yako, unogona kuvhara chero kurwadziwa kwepfungwa kunokanganisa.
Heano mamwe mazano ekuita kuti misoro yenyu isabhadhara-musununguka:
1. Inwa Mvura
Kunwa kwemvura ndiyo inozivikanwa nemusoro inokonzera-uye zviri nyore kukanganwa kunwa mvura paunenge uchienda kunhandare yendege, kurara munguva yendege refu, uye wobva wanyura muzuva rakanaka regungwa rine jecha. Asi, kubva kunzvimbo inotonhorera kuenda kunzvimbo inotonhora, inotonhorera inoita kuti zvakanyanya kukosha kuti unwe mvura yakawanda.
A "kupererwa musoro musoro" yakatsanangurwa nenzira dzakasiyana-dzimwe nguva kuva panzvimbo imwe chete yepamusoro uye dzimwe nguva dzimwe dzakawanda, semusoro wemusoro unotambudzika . Nenzira yakanaka, mukati mehafu-awa-awa, mvura inogona kugadzirisa musoro wako kurwadziwa.
2. Tora Zzzz yako
Kurasikirwa kwekurara kunowanzova kunowanikwa musoro musoro, zvikurukuru kune migraineurs. Saka, kunyange zvazvo zvichida kuedza kugara mushure mokutakura kwekutakura kwekufambisa kwemahombekombe egungwa kana kuti kuenda kumakomo ePeru, tapota taronga mberi, kutakura mangwanani, uye uwane hope yako panzvimbo. Uyezve, chinhu chakanaka chekuchengeta nguva yekurara nguva nenguva yezororo rako.
3. Tarisa Doro
Vanhu vazhinji vanonwa doro rakawedzerwa pavanenge vari muzororo, uye izvi zvinogona kuva musoro-zvichikonzera. Kunyange zvazvo kunwa doro ndiko kunowanzopedza migraines uye masumbu emasumbu , zvinogonawo kukonzera izvo zvinozivikanwa sehutoro hunokonzerwa newaini-uye kune marudzi maviri: kuora musoro kwepamusoro uye kushungurudza musoro .
Saka ngwarira newaini yako. Kana doro rakagadzirirwa musoro, zvino fungidzira usati wasanwa.
4. Chengetedza Caffeine Yako Kuti Ive Yakadaro
Caffeine mumusoro wekutungamirira ihurukuro inonyanyisa. Pamugumo mumwechete, caffeine inogona kubatsira kuderedza migraines uye kushungurudza-musoro musoro. Pane imwe mugumo, caffeine zuva nezuva inobatanidza nezvose zvisingaperi migraines uye kuputika musoro musoro . Uyezve, kutumbuka mukombe wako wejoe kunogona kutungamirira kune caffeine kuregera musoro musoro .
Unofanira kuitei? Gara kune yako yaunofanirwa kudya caffeine panguva yezororo sezvawaiita munguva yevhiki. Izvi zvingangoderedza kuderedza musoro wekenzaine.
5. Ronga Pamberi
Kushungurudzika kunogona kuva nharo dzinopisa musoro, uye zororo zine zvinetso zvavo. Saka edza kugadzirisa kushushikana nekuve wakadzikama uye wakagadzirirwa. Funga kubvisa zuva kana maviri mushure mekunge iwe uye mushure mekuenda kwako kwezororo. Izvi zvichapa nguva yakakwana yemabasa epanyama, kufambisa kana kuvhara, pamwe nemabasa epfungwa, sekugadzirira kudzokera kubasa kana kuchinja pane kushanduka kwenguva.
Mamwe matombo ekuderedza kushungurudzika anosanganisira:
- Kugadzira rwendo
- Kusvika pakutanga kwekutiza kwako
- Kuisa pakudya zvokudya zveimba yako yehotera kuitira kuti ugone kuisa chimwe chinhu pakati pezvokudya kana panguva dzekufambisa kwezuva
- Ona chiremba wako usati waenda. Iva nechokwadi kana iwe uri mune mishonga yemishonga yemusoro yemishonga iwe une zvakakodzera kupa.
Shoko Rinobva
Chinonyanya kukosha, enda kuzororo nemafungiro akanaka-kunyemwerera, kuseka, uye kunakidza panguva ino. Iva akanaka kwauri, uye kunyange iwe ukawana misoro pasinei nekungwarira, edza kusazvidya mwoyo. Izvo zvinoitika, uye iwe unogona kuramba uchienda mberi kwazvo uye unofara nezvezororo rako rakakodzera.
Sources
Blau JN. Kunwa kwemvura: itsva migraine precipitant. Headache. 2005 Jun; 45 (6): 757-9.
Kelman L & Rains JC. Kuora musoro uye kurara: kuongororwa mararamiro ekurara uye kunyunyuta mumuenzaniso mukuru wekurapa kwemagraineurs. Musoro we 2005; 45 (7): 904-10.
Lipton RB et al. Kuderedza mukunetseka kunonzwisisika sekutorwa kwemagraine: kuedza "re-down-headache" hypothesis. Neurology . 2014 Apr 22; 82 (16): 1395-401.
Panconesi A, Franchini M, Bartolozzi ML, Mugnai S, & Guidi L. Zvinwiwa zvinodhaka zvinokonzera mumusoro wemusoro. Pain Med 2013; 14 (8): 1254-9.
Silverman K, Evans SM, Strain EC, & Griffiths RR. Kurega chirwere mushure mekupedzwa kwekaviri-mapofu kwekodhiine yekushandisa. N Engl J Med 1992; 327: 1109-1114.