Kukuvadza musoro, kushungurudzika, kunzwisisika ku chiedza uye inzwi ... inonzwika sewe une migraine . Hapana chimwe chimwe chinokanganisa kunze kwekuvapo kwekuputika musoro-zvakakwana kukutumira iwe zvakananga ku hibernation.
Vanhu vanosvika mamiriyoni makumi mana muUnited States vanobatwa nemigraines, pamwe nevakadzi vanotungamirira boka racho. Migraines iri kuputika musoro, kazhinji kune rumwe rutivi rwemusoro.
Vanowanzopedza chero maawa mana kusvika 72 uye vanogona kuitika kubva kamwechete kana kaviri pamwedzi kusvika zuva nezuva. Uye kana mumwe munhu ari mumhuri yako ane chirwere, iwe une mukana wakareba-anenge 90 muzana yevanorwara vane mhuri inonzi migraines.
Migraine zviratidzo hazviregi kumira pane imwe kana mativi maviri emusoro. Kurwiswa dzimwe nguva kunogona kutarisana nekuvhiringidzika kunoonekwa (aura), kusuruvara, kurutsira, utsi, kusuruvara kwakanyanya kunzwika, chiedza, kugunzva, uye kunhuhwira, uye kumira kana kupera mumaoko, tsoka, uye chiso.
Kubva pamapiritsi kusvika kumapudders , pane dzakawanda zvemigraine remishonga kune vanorwara vanogona kusarudza kubva. Dambudziko rega nderokuti, vazhinji vavo vanoda chiremba kana kuti vakaipa-havanoshanda zvakanaka kutanga.
Kuve pakati pemigraine yakazara inogona kunzwa sokuti hapana mugumo uripo, kunyanya kana mishonga isingabatsiri. Kana iwe uri mumwe munhu asina ruzivo rwemigraine mishonga, funga kutora matanho ekudzivirira zvakasikwa.
Kufungisisa kweMigraine Relief
Unotenda kana kwete, kushandura uye kufungisisa kunofambidzana-kwete kwete chero rudzi rwemubatanidzwa. Chimwe chidzidzo chakabudiswa mubhuku rinonzi Behavioral Medicine chakaenzanisa migumisiro yemhando dzakasiyana dzekufungisisa pamusoro pemigraines uye kushandiswa kwemishonga.
Muchidzidzo chino, vatori vechikamu vasina kumboedza kuifungisisa vaisarudzwa kumapoka mana: (1) mishonga yemweya, (2) mumamiriro ekufungisisa kwepanyika, (3) kunze kwekufungisisa kwepanyika, uye (4) kufambira mberi kwemaviri kusununguka.
Vakakumbirwa kuti vashandise nzira iyi kwemaminitsi makumi maviri nezuva, kupfuura kwemazuva makumi matatu ekupedza zuva rimwe nerimwe migraine diary. Mushure mokunge vatarisa mabhuku, izvo zvavakawana ndezvokuti kuchinja kwemaitiro kwakaderera zvakanyanya muboka rekufungisisa mumweya kufanananidzwa nemamwe mapoka. Uye apo mapoka ose mana akaratidza kuderedzwa kwemishonga yavo yekushandura migraine, boka rekufungisisa kwemweya rakaona kuderera kukuru.
Basic Breathing Exercise
Kunyange zvazvo hutsvakurudzo huzhinji hunodiwa kuti husimbise maitiro ekurwisa-migraine ekugunzisana nemukati wako weZen, hapana chakaipa pakuratidza kufungisisa kwemweya (kana kuti kuchinja kupi zvako) edza. Zvose zvaunoda maminitsi makumi maviri pazuva. Uye kana pasina chimwe chinhu, iwe unodzidza kuporesa uye uzvitorere nguva kubva paupenyu hwako hwezuva nezuva (dzimwe nguva hurasika). Heino nzira yekutanga nayo:
- Tsvaga imba yakanyarara apo iwe haungatongotambudziki. Izvi zvinokosha kune Vakatanga, saka iwe uchava nezvakawandisa zvezvipingamupinyi.
- Gara wakanyarara; tora nguva kuti uwane nzvimbo yakanyatsogadzikana iwe. Inzwa wakasununguka kugara pachigaro kana mubhedha kuitira kuti muviri wako uzorore. Zvino ivhara meso ako.
- Funga nezvekufema kwako. Usaedza kuchinja nenzira ipi zvayo. Ziva iwe pachako kufema mukati, kufema kunze. Usanetseka kana kana kufema kwako kuchichinja. Rega muviri wako ufuridzire asi unoda.
- Kana iwe ukawana pfungwa yako ichidzungaira, ita kuti zvive chinangwa chekudzorera iwe zvakare kumashure kwako kufema. Funga pamusoro pekuti zvakanaka sei zvinonzwa kuti mweya unofamba mukati uye uchibuda mumapapu ako, uye kuti unozorodza sei. Rega muviri wako ufufure pane imwe nguva.
- Paunenge wagadzirira, tora zvinhu danho rinopfuurira nekuisa pfungwa pane nguva uye kurega kuenda kune pfungwa, kutya, uye kuzvidya mwoyo. Paunenge wanyatsoziva danho iri, nyora pasi mazwi anokurudzira iwe uye udzoke zvakare iwe pachako panguva yekufungisisa.
Kufungisisa mumhando dzose ndizvo zvaunoita nazvo. Kunyangwe iwe uchiwana nzvimbo yako yeZen paunenge uchishandisa simba kubva kumusoro, kana kubva mukati, hapana chinokurova nguva yorugare uye yakanyarara mukati mezuva rakanyanyisa.
Uye kana zvinoreva iwe uchange uine migraines mashomanana-sei urege kuedza?
Unoda kuziva kuti zvii zvinogona kubatsira kudzivirira zviratidzo zvinotungamirira kune migraines? Wadii kuedza mishonga ine simba ine simba yekurwisa migraines?
> Sources:
> Amy B. Wachholtz, Christopher D. Malone, Kenneth I. Paramende. Migumisiro Yekufungisisa Kwakasiyana-siyana Pamigraine Headache Mishonga Inoshandiswa. Behavioral Medicine , 2015.