Kana uine migraines, unoziva kuti haambogamuchiri chero nguva kana kupi zvako. Asi migraines kubasa kana kuchikoro zvinogadzira matambudziko akasiyana-siyana, kusanganisira kunyadziswa, kuderedzwa kwekubudirira, uye, dzimwe nguva, vashoma-kudarika-vanotsigira vashandi, vashandi pamwe chete, kana vamwe vadzidzi pamwe navo.
Saka chii chaungaita kuti ubatsire kuderedza matambudziko? Heano nzira yakagadzirirwa katatu inosanganisira kudzivirira kusanganisa, kuonekwa kwechiratidzo chekutanga, uye chiito chekuita, chirongwa chinoshanda chekuita.
Mazano Okudzivisa Kurwara Kwemhirizhonga
Kana iwe uchiziva kuti migraine yako inokurudzira, uri kuenda kunotanga zvakanaka! Kana iwe usina chokwadi, shanda pakuratidza zvinokonzera kana mamiriro ezvinhu anowanzounza pamigraines yako. Zvadaro shandisa iyo ruzivo kuti uise zvinotevera zvinotangira-kudzivisa mazano muitiro:
- Usarega basa rakabatikana rokubasa rinokudzivirira kuti urege kudya kudya nguva dzose nokuti kudya zvokudya kunogona kutungamirira kune migraines.
- Iva nechokwadi chekuti unoziva kudya kwako kwekudya uye kudzivisa kudya uye zvinwiwa zvinogona kutora misoro inotanga. Zvokudya zvinowanzovhiringidza zvinosanganisira vakwegura tese, zvokudya zvakagadzirwa, zvinoporesa, makungu, chokoti, zvingwa zvine mbiriso zvakabikwa, waini, doro, uye zvokudya zvine monosodium glutamate (MSG), kazhinji inowanikwa mune zvokudya zvinoshandiswa mumitambo yekuChina.
- Zvichengetedze zvakanaka-hydrated zuva rose. Nguva dzose uine bhodhoro remvura rakanaka, uye tora kazhinji sips.
- Caffeine inogona kunge iri kubvisa vamwe vanhu. Kana izvozvo zvinosanganisira iwe, usazvivimba nazvo kubatsira simba iwe kuburikidza neprojekti.
- Iva nechokwadi chokuti iwe unogona kurara zvakakwana usiku.
- Dzivisa kushungurudzika zvakanyanya sezvinobvira. Iwe unogona kunge usingakwanisi kudzivisa humwe hutano hwekugadzikana pamabasa ako kana kuchikoro. Asi iwe unogona kudzidza kuziva nekudzivisa mamiriro ezvinhu anowanzosimudza dambudziko rako.
- Vamwe vanhu vane migraines vanonzwisisa kupenya kwezviedza zve fluorescent. Kana izvozvo zvinosanganisira iwe, bvisa iyo chiedza chepamusoro uye uwane pasi kana dawati rhizha risingashandisi bhuruu ye fluorescent.
- Chiedza chakajeka kubva kune chigadzirwa chemagetsi chinowanzoita kuti pave nemigraine here? Funga nezvenzira dzekudzikisa kusvibiswa kwako, zvakadai sekudzikisa chiedza chekuisa uye / kana kufamba kana kudzivirira kombiyuta yako kuongorora.
- Kana iwe uchienda kubasa, yeuka kuti marwendo anogona kupa zvinetso zvakakosha kune vanhu vanowana migraines. Iva nechokwadi chekugona kusununguka-kugovera kuchinja mumamiriro ekunze, kure, nguva yenguva, uye purogiramu; kufamba kufamba; kuwedzerwa ngozi yekudonha mvura; uye zvokudya zvisina kujairika.
Dzidza Kubva Kuzivikanwa kweMigraine Warning Signs
Iyo inogona kukubatsira chaizvo kuti urambe uchidzidzira kubasa kana kuchikoro kana iwe unyanzvi pakucherechedza zviratidzo zvinonyevera migraine ari munzira. Heino kuongorora kwakakurumidza kwemashoko ekuchenjera emigraine kutarisa:
- Stiff neck
- Kuneta
- Yawning
- Kuramba uchidzoka
- Chizutu
- Kuridza munzeve
- Kuora mwoyo
- Kusvibiswa
- Dambudziko kuisa pfungwa
- Nzvimbo dzakachena kana kupenya kwechiedza kana ruvara pamberi peziso rako
- Kunyanya kana kupera mumaoko ako, tsoka kana chiso
Funga kuchengeta migraine diary kuti ikubatsire kutarisa zviratidzo izvi zvekunyevera uye mararamiro ako emagraine-zviitiko. Shandisa diary yako kuti ikubatsire kufanotaura kutanga kwemigraine.
Ita Simba Rokuita Simba
Kana iwe ukacherechedza chimwe chezviratidzo zvako zvemigraine, nguva yekutora matanho ekudzivirira.
Iwe unogona kukwanisa kupfuurira mberi kusvika pamagraine akazara kuburikidza nekuita imwechete kana zvimwe zvezvinotevera:
- Idya snack.
- Inwa mvura.
- Vhura suo rako rehofisi (kana enda kuimba umo iwe unogona kuva woga uye upfige mukova), uvhare iyo kana zvichifanira, kubvisa magetsi, uye kubata kambani nokukurumidza.
- Idzidzira zvimwe zvega yoga kana kufema uye kuporesa nzira yekudzivirira kushushikana.
- Endai nekufamba kwenguva mumhepo itsva.
Kana pasina chimwe chezvinhu izvi chichibatsira kumisa kana kuderedza kukura kwako zviratidzo, funga kuongorora nachiremba wako kuti uone kana iwe ungabatsirwa nemishonga inorwisa anti-migraine. Pane mishonga yaunotora mushure mekunge maona chiratidzo chemigraine; vamwe, vatorwa zuva nezuva, vanoita zvakananga kuti vabve kubuda kwezviratidzo.
- Semuenzaniso, zvidzidzo zvakaratidza kuti kutora Topamax (topiramate) zuva nezuva kunowedzera kubasa kwebasa revanhu vane migraines.
Kana chiremba wako achikurudzira mishonga yekurapa migraine, kusarudza iyo yakakunakira iwe ichave yakakonzerwa ne 1) kuwanda uye kuoma kwemusoro wako uye 2) zviratidzo zvako 'kutora mishonga iwe unoedza kusvika uwana iyo inonyanya kushanda.
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