Kana iwe kana mumwe munhu waunoziva ane migraines, zvichida unoziva zvose zvakare kuti haunzwisisiki vanogona kuva. Kutambudzika kunobvisa, kushungurudzika, uye kunzwisisa kune chiedza kana ruzha zvimwe zvezviratidzo zvemigraines. Vanenge makumi maviri kubva muzana yevanhu vanoona mazhenesheni emwenje, mazamu, kana mapofu mumaonero enyu kana kumira mune rumwe ruoko kana gumbo.
Kurapa migraines kunogona kuva kwakaoma nekuti zvinokonzera uye zvinokonzera ndezvega.
Heano mishonga inogona kubatsira kugadzirisa zvimwe zvezvinhu zvinogona kukukonzera yako.
Zvokudya uye Zvokudya Zvinotambudza
Zvimwe zvokudya zvinogona kukonzera migraines kune vamwe vanhu. Zvokudya zvinokonzera kuva munhu oga, saka kudya kwekudyiwa dzimwe nguva kunokurudzirwa kuti utaure zvinokonzera munhu. Kunyangwe zvingave zvinogumbura kuona zvipi zvekudya zvinokonzera matambudziko, zvinogona kunge zvakakosha. Heano zvokudya zvinowanzokonzera zvinetso:
- Doroti - Sulfites inoshandiswa sezvidziviriri muwaini tsvuku yakabatanidzwa kune migraines, uye doro, kazhinji, inogona kunge isina simba uye inogona kuwedzera kuwedzerwa kweropa kusvika muuropi. Kunze kwewaini tsvuku, whiskey, Scotch, bheri, uye champagne zvakare zvakaratidzwa sezvingaita zvinokonzera.
- Chocolate
- Aged cheese - Mamwe marudzi echechi anonzi ave akakwirira mu tyramine, akadai sebhuruzi cheese, brie, cheddar, feta, gorgonzola, parmesan, uye swiss.
- MSG (monosodium glutamate) - Chikafu chekudya mu soy sauce, tsvina yezvokudya, tetezereri yemhuka, uye zvakasiyana-siyana zvakakanyiwa kana zvakagadzirwa zvakagadzirwa, MSG inoshandiswa kuwedzera kukora. Inowanikwawo muresitorendi yezvokudya. Kunze kweSMSG, zvokudya zvinenge zviripo zvinowanzokwirira mu sodium, izvo zvinogona kutungamirira pakupera simba, izvo zvinogona kuita kuti zvimwe zvive nyore.
- Nyama Yakagadzirirwa - Imbwa yakachena, pepperoni, salami, sausage, uye bologna yakakwirira mu tyramine, nitrate kana nitrites, iyo inogona kuderedza midziyo yeropa uye inotora migraines kune vamwe vanhu.
Zvimwe zvokudya zvinogona kukonzera zvinetso zvinosanganisira caffeine, marimu, vhiniga, michero yemicrorus uye jisi, uye zvimwe zvibereko, miriwo, uye zvigadzirwa zvechingwa.
Imwe tsvakurudzo inoratidza kuti kudya kwemafuta kunogona kubatsira kudzivirira migraines. Somuenzaniso, chidzidzo chakabudiswa muNutrition, Metabolism, uye Cardiovascular Diseases chakaongorora mhando mitatu yezvokudya (tsika, inowanzo-lipid, kana kuti pasi-lipid diet) muvatori vechikamu vane episodic kana vasingaperi migraines. Mushure mekunge mwedzi mitatu, kudya kwakaderera kwepodhi kwakanyanya kuderedza nhamba uye kuoma kwemigraine kurwiswa pakuenzanisa nekudya kwemazuva ose.
Essential Oils
Mafuta anokosha dzimwe nguva anoshandiswa pamigraines. Mafuta anowanzovhiringidzwa kana kushandiswa (akaderedzwa) mudiki kusvika paganda. Haafaniri kushandiswa nesimba rakazara kana muhuwandu kana kunywa.
Chimwe chekudzidza chakabudiswa muEuropean Journal of Neurology chakawana kuti kuburitsa mafuta e-lavender kunogona kubatsira kuderedza zviratidzo zvakakurumidza munguva yengwara. Vatori vechikamu mukudzidza vakanyatsogadzirisa mafuta evender anokosha kana kushandisa placebo (liquid paraffin) kwemaminitsi gumi nemashanu. Vakakumbirwa kuti vanyore misoro yavo yakasimba uye zviratidzo maminetsi makumi matatu nemaawa maviri. Vaya vaishandisa mafuta e-lavender vaiva nekuderedza kukuru kwekuchema kwepfungwa.
Zvinodzvinyirira Pfungwa
Kune vamwe vanhu vanowana migraines, kukurudzira mamwe manzwiro emuviri (kazhinji pamaoko nemaoko) anogona kubatsira kubvisa zviratidzo.
Semuenzaniso, chidzidzo chakabudiswa muNeurological Sciences chakaona kuti kushandiswa kunoshandiswa kune acupressure point inow (inonzi PC6) inoderedza zviratidzo zvekunyuka panguva yemigraines. PC6 dzimwe nguva inoshandiswa kurwara nekufamba uye dzimwe mhando dzekushungurudzika uye inonzi acupressure point inokurudzirwa mune zvigadzirwa zvinotengeswa se "Sea Bands" kana kuti zvigadzirwa zvemaoko echirupressure.
Kunyange zvazvo acupressure inokurudzira pfungwa kuburikidza nekumanikidzirwa kwemunwe, kumwe kutsvakurudza kunoratidza kuti nhengo-based based acupuncture inogona kubatsira kudzivirira migraines. Mharidzo yakabudiswa muChishrane Database yeUkuongorora kwakagadziriswa muna 2016 yakarongedza zvidzidzo zvakabudiswa kare pamusoro pekushandiswa kwekugadziriswa kwekuchengetedza episodic migraines.
Vanyori vekudzidza vakagumisa kuti uchapupu huripo hunoti kuisa maitiro kunogona kuderedza kuwandisa kwemigraines uye kunogona kunge kwakagadzikana sekurapa neprophylactic drugs.
Yoga
Kuita yoga kunogona kubatsira kuderedza kuwanda uye kuoma kwemigraines, zvinoratidza chidzidzo chakabudiswa mu Advanced Biomedical Research. Padzidzo, vakadzi vane migraines vakagamuchira mishonga kana kuti vakapinda muchikoro chemavhiki gumi nemaviri ekuwedzera pakugamuchira mishonga. Mushure memwedzi mitatu, avo vakabatanidzwa mukurovedza kwega yoga vaiva nekuderedza kukuru mukutama kwemagraine, kuoma, uye kukanganiswa kwemusoro mukati mehupenyu hwavo. Pakanga pasina misiyano muropa re nitric oxide (molecule yaifunga kuti inotora basa rinokosha mumigraines).
Pasi Pasi
Kana iwe kana mumwe munhu waunoziva zviitiko zvisingatauri, iwe unogona kunge unoziva kuti zvinokanganisa sei. Nguva dzose kutarisira uye mararamiro ehupenyu zvinogona kubatsira kuchengetedza migraine pavanenge vachienda. Kunyange kuchinja kuduku, kwakadai sokugara hydrated uye kuva purogiramu yekurara nguva dzose kunogona kuita kusiyana kukuru kune vamwe. Chiremba wako anogona kukubatsira kuti uongorore mararamiro ako ehutano uye kurukura nezvekudya uye mararamiro emararamiro anogona kukubatsira iwe kutarisa zviratidzo zvako.
Sources:
> Allais G, Rolando S, Castagnoli Gabellari I, et al. Acupressure mukutonga kwemigraine-inosanganiswa neusea. Neurological Sciences. 2012; 33 (Suppl 1): 207-210.
> Boroujeni MZ, Marandi SM, Esfarjani F, Sattar M, Shaygannejad V, Javanmard SH. Yoga kupindira muropa HAPANA nevakadzi vechidiki. Adv Biomed Res. 2015 Dec 31; 4: 259.
> Ferrara LA, Pacioni D, Di Fronzo V, et al. Low-lipid diet rinoderedza kuwanda uye kuoma kwemaitiro akaoma echirwere. Nutriti Metab Cardiovasc Dis. 2015 Mbudzi; 25 (4): 370-5.
> Linde K, Allais G, Brinkhaus B, et al. Kugadziriswa kwekudzivirira kwe episodic migraine. Cochrane Database Syst Rev. 2016 Jun 28; (6): CD001218.
> Sasannejad P, Saeedi M, Shoeibi A, Gorji A, Abbasi M, Foroughipour M. Lavender mafuta anokosha mukurapa migraine musoro: chirongwa chekuchengetedzwa kwegadziriro ye placebo. Eur Neurol. 2012; 67 (5): 288-91.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.