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Amathiphu Okuvimbela I-Migraine: Izinguquko Zendlela Yokuphila Yokukhululeka Kwesikhathi Eside

Ukuphila ne-migraines kungaba buthakathaka futhi kube nomthelela omkhulu ezingeni lempilo.Nakuba imithi kanye nokwelashwa kutholakala, izinguquko ezithile endleleni yokuphila nazo zingadlala indima ebalulekile ekuvimbeleni i-migraines ngokuhamba kwesikhathi.Ukubeka kuqala ukulala, ukulawula ukucindezeleka, ukudla ukudla okunempilo, ukusebenzisa izithasiselo zokudla, ukuvivinya umzimba njalo, nokugwema izinto ezivusa amadlingozi kunganciphisa kakhulu imvamisa nokuqina kwemigraines.Ngokwenza lezi zinguquko, abagulayo be-migraine bangathuthukisa impilo yabo yonke futhi baphinde balawule izimpilo zabo.Hlala uthintana nochwepheshe bezempilo ukuze uthole iseluleko somuntu siqu kanye nesiqondiso sokulawula i-migraines.

Iyini I-Migraine

I-Migraine yisifo sezinzwa esibonakala ngokuphindaphinda okumaphakathi kuya kobuhlungu bekhanda.Kuyisifo esiwohlozayo esihlasela izigidi zabantu emhlabeni wonke futhi esingaba nomthelela omubi ekuphileni kwabo kwansuku zonke.I-Migraines iyaziwa ngamakhanda ahlabayo akhiqizayo, ngokuvamile ohlangothini olulodwa lwekhanda.Ngaphandle kwekhanda elibuhlungu, i-migraines ingahambisana nesicanucanu, ukuhlanza, nokuzwela ukukhanya nomsindo.

I-Migraines ingahlala amahora noma ngisho nezinsuku futhi ingabangelwa izici ezihlukahlukene, njengokucindezeleka, ukudla okuthile, izinguquko zamahomoni, ukuntuleka kokulala, ngisho nokushintsha kwesimo sezulu.Kodwa-ke, umuntu ngamunye angase abe nezimbangela ezihlukene, futhi ukukhomba lezi zimbangela kubalulekile ekulawuleni ngempumelelo nasekuvimbeleni i-migraines.

Iyini I-Migraine

Esinye sezici eziyinhloko ze-migraine ubukhona be-aura, eyenzeka cishe engxenyeni eyodwa kwezintathu yabaphethwe yi-migraine.I-Auras ukuphazamiseka kwesikhashana kwesistimu yezinzwa ezingase zibonakale njengokuphazamiseka kokubuka okufana nezibani ezikhanyayo, izindawo ezingaboni, noma imigqa emagede.Kungase futhi kubangele okunye ukuphazamiseka kwezinzwa, njengokuntweza ebusweni noma ezandleni.

Nakuba imbangela eqondile ye-migraines ingaqondwa ngokugcwele, kukholakala ukuthi ihlanganisa inhlanganisela yezici zofuzo kanye nemvelo.Abantu abanomlando womndeni we-migraines kungenzeka ukuthi bawathuthukise, okuphakamisa i-genetic predisposition.Kodwa-ke, izimbangela ezithile zingase futhi zidlale indima ebalulekile ekuqaliseni ukuhlaselwa kwe-migraine.

Ngokusho kwe-AMF, i-migraine uhlobo lwekhanda eliyinhloko.Ngaphakathi kobubanzi be-migraine, i-International Headache Society ichaza lezi zinhlobo ezilandelayo eziyinhloko:

●I-Migraine ngaphandle kwe-aura

●I-Migraine ene-aura

●I-migraine engapheli

Umthelela we-migraine empilweni yomuntu ngamunye ungaba mkhulu.Ukuhlaselwa kwe-Migraine kungaba buhlungu kakhulu futhi kungaholela ekuphutheni emsebenzini noma esikoleni, ukwehla kokukhiqiza, kanye nezinga lempilo eliphansi.Abantu abane-migraines kungase kudingeke banciphise imisebenzi yabo yansuku zonke ukuze bagweme ukuqala ukuhlaselwa yi-migraine futhi ngokuvamile bazizwa bekhathazekile noma becindezelekile ngenxa yesimo esingapheli salesi simo.

Umthelela We-Migraine Enhlalakahleni

I-Migraine yisimo esiwohlozayo esithinta izigidi zabantu emhlabeni jikelele.Ukuhlaselwa kwe-Migraine kungathatha amahora noma ngisho nezinsuku, kubangela ubuhlungu obukhulu, isicanucanu, nokuzwela ukukhanya nomsindo.Ngaphezu kwezimpawu zomzimba, i-migraines ingaba nomthelela omkhulu empilweni yomuntu jikelele.

Enye yezindlela ezisobala kakhulu i-migraines engathinta ngayo impilo yakho ukuphazamisa impilo yansuku zonke.Ukuhlaselwa kwe-Migraine kungase kungabonakali futhi kungazelelwe, okwenza kube inselele ukuhlela noma ukuhlanganyela emisebenzini engashintshi.Lokhu kungaqiniseki kungaholela ekuphutheni kwezinsuku zokusebenza, imicimbi yezenhlalo, nezenzakalo ezibalulekile, ngokuvamile okuholela ekuzizweleni ukucindezeleka, umuzwa wecala nokuhlukaniswa.Ukungakwazi ukufeza izibopho nokubamba iqhaza emisebenzini kungaba nomthelela omubi ekuzethembeni, umuzwa wokufeza okuthile, kanye nokwaneliseka kwempilo kukonke.

Umthelela We-Migraine Enhlalakahleni

Ukwengeza, ubuhlungu nokungaphatheki kahle okubangelwa i-migraines kungase kuthinte impilo yengqondo yomuntu.Ubuhlungu obungapheli, njengobuhlungu obuzwayo ngesikhathi sokuhlasela kwe-migraine, buhlotshaniswa namazinga aphezulu okucindezeleka, ukukhathazeka, nokucindezeleka kwengqondo okuphelele.Ukuzabalaza okuqhubekayo nobuhlungu kungaholela emizweni yokungabi nakuzisiza nokungabi nathemba, kuthinte ikhono lomuntu lokubhekana nokucindezeleka kwansuku zonke nokujabulela ukuphila ngokugcwele.Ukwengeza, isimo esingapheli se-migraines singakha umjikelezo wokwesaba nokulindela njengoba abantu bekhathazeka njalo ngokuthi ukuhlasela okulandelayo kuzokwenzeka nini nokuthi kuzothinta kanjani impilo yabo.

Ukuphazamiseka kokulala kungenye into ebalulekile eyenza i-migraines ithinte impilo yakho.Abaningi abaphethwe i-migraine banenkinga yokuwa noma ukulala, ngokuvamile ngenxa yobuhlungu noma ezinye izimpawu ezihambisana naso.Izindlela zokulala eziphazamisekile zingaholela ekukhathaleni, ukucasuka, nokuncipha kwengqondo, okwenza kube nzima ukwenza imisebenzi yansuku zonke ngempumelelo.Ukuntuleka kokulala kwekhwalithi nakho kungakhinyabeza ikhono lomzimba lokuphulukisa nokululama, ngaleyo ndlela kwandise isikhathi nokuqina kwemigraines.

Umthelela wezomnotho we-migraines awukwazi ukunganakwa noma.Izindleko eziqondile nezingaqondile ezihambisana ne-migraine, okuhlanganisa izindleko zezokwelapha, ukungabi khona emsebenzini, nokulahlekelwa ukukhiqiza, zibeka umthwalo wezezimali kubantu ngabanye kanye nomphakathi uwonke.Lo mthwalo wengeza ukucindezeleka nokukhathazeka okwengeziwe, okuqhubekisela phambili umthelela enhlalakahleni.

Izimpawu ze-Migraine kanye nezimpawu

1. Qonda izinto ezibangela imigraines

Izimbangela ze-Migraine ziyahlukahluka kumuntu nomuntu, kodwa kunezici ezithile ezivamile ezaziwa ukuthi zinesandla ekuqalekeni kwalezi zinhloko.Ake sihlole izinto ezibangeli ezivame kakhulu:

a) Ukucindezeleka: Ukucindezeleka ngokomzwelo nokukhathazeka kuyimbangela enkulu yemigraines.Ukufunda amasu okulawula ukucindezeleka okufana nokuzivocavoca kokuphefumula okujulile nokuzindla kungasiza abantu ukuthi babhekane kangcono nokunciphisa imvamisa yemigraines.

b) Ukushintsha kwama-hormone: Abesifazane abaningi baba nemigraines phakathi nezinguquko ezithile zamahomoni, njengokuya esikhathini noma ukuya esikhathini.Ukuqonda la maphethini kuvumela izinyathelo ezifanele zokuvimbela kanye nokwelashwa okufika ngesikhathi.

c) Imikhuba yokudla: Izinhlobonhlobo zokudla neziphuzo ziye zabonakala njengezinto ezibangela ukudumala kwekhanda kwabanye abantu.Ukweqa ukudla noma ukudla okuthile neziphuzo, njengotshwala, ushokoledi, inhlanzi ebhenywayo, inyama eselashiwe noshizi asebekhulile, kungase kwandise amathuba okuba nemigraines.Ukugcina idayari yokudla kungasiza ukukhomba izinto ezibangela umuntu siqu futhi kuqondise ukuguqulwa kokudla.

d) Izici zendawo ezungezile: Izibani ezikhanyayo, imisindo ephezulu namaphunga anamandla kungase kugcwalise izinzwa futhi kubangele imigraines.Ukugqoka izibuko zelanga, ukusebenzisa ama-earplugs, nokugwema izimo ezibangela ukuqhuma kungase kusize.

e) Ukushintsha kwesimo sezulu: Ukushintsha kwesimo sezulu, ikakhulukazi ukushintsha komfutho womoya, kungase kubangele imigraine kwabanye abantu.Ukuhlala ungenawo amanzi kanye nokugcina ishejuli yokulala engashintshi kungasiza ukuphatha lezi zibangeli.

f) Ukuntuleka kokulala: Uma uhlala ukhathele noma ungalali ngokwanele ebusuku, kungase kuthinte ukusebenza kwesigqi sakho sokujikeleza (noma umjikelezo wemvelo wobuchopho bakho wokuvuka nokuphumula).

Izimpawu ze-Migraine kanye nezimpawu

2. Qaphela izimpawu ezivamile ze-migraine

I-Migraines ingaphezu nje kwekhanda elibuhlungu;Bavame ukubonisa uhla lwezimpawu eziphazamisa kakhulu impilo yansuku zonke.Ukuqonda kanye nokubona lezi zimpawu kubalulekile ekuxilongweni okufanele kanye nokuphatha ngempumelelo.Ezinye izimpawu ezivamile ezihlobene ne-migraines zihlanganisa:

a) Ikhanda elibuhlungu kakhulu: I-Migraines ibonakala ngokushaya noma ubuhlungu obuhlabayo, ngokuvamile ohlangothini olulodwa lwekhanda.Ubuhlungu bungase bulinganisele kuye kobukhulu futhi bungakhula ngokusebenza komzimba.

b) I-Aura: Abanye abantu baba ne-aura ngaphambi kokuhlasela kwangempela kwe-migraine.Ama-halos ngokuvamile aba ukuphazamiseka kokubuka kwesikhashana, njengokubona izibani ezikhanyayo, izindawo ezingaboni, noma imigqa emagebhugebhu.Kodwa-ke, i-aura ingase ibonakale njengokuphazamiseka kwezinzwa noma inkulumo noma ubunzima bolimi.

c) Isicanucanu Nokuhlanza: I-Migraines ivame ukubangela izimpawu zesisu, okuhlanganisa isicanucanu, ukuhlanza, nokungathandi ukudla.Lezi zimpawu zingase ziqhubeke phakathi nokuhlasela kwe-migraine ngisho nangemva kokuba ikhanda seliphelile.

d) Ukuzwela ekukhanyeni nomsindo: I-Migraines ivame ukubangela ukwanda kokuzwela ekukhanyeni nomsindo, okwenza kube nzima kumuntu ukubekezelela ukukhanya okukhanyayo noma imisindo ephezulu.Lokhu kuzwela, okwaziwa ngokuthi i-photophobia kanye ne-phonophobia, ngokulandelana, kungaqhubeza nokwandisa ukungakhululeki ngesikhathi se-migraine.

e) Ukukhathala Nesiyezi: I-Migraines ingenza umuntu azizwe ekhathele, ekhathele futhi edidekile.Abanye abantu bangase bazizwe benesiyezi noma babe nobunzima bokugxilisa ingqondo ngesikhathi sokuhlasela kwe-migraine noma esigabeni sangemva kwe-migraine.

Amakhambi Emvelo Aphumelelayo Wokukhulula I-Migraine

Imikhuba yokudla enempilo

● Nciphisa ukuphuza utshwala (ikakhulukazi iwayini elibomvu), ikhofi, njll.
● Gwema izinto ezibangela ukudla okuhlanganisa ukudla okugayiwe kanye nezithasiselo ezifana ne-monosodium glutamate (MSG).
● Qiniseka ukuthi udla ngesikhathi nsuku zonke futhi uzame ukungakweqi ukudla.
● Ukuqinisekisa uketshezi olwanele kungasiza ekuvimbeleni ukuqaqamba kwekhanda noma kwehlise ukuqina kwayo.Phuza amanzi amaningi usuku lonke futhi ugweme iziphuzo ezinoshukela ngokweqile ngoba zingaholela ekuphelelweni kwamanzi emzimbeni.
● Khetha ukudla okusanhlamvu ukuze wandise ukudla kwakho kwevithamini nefayibha.
● Ukudla kuhlanganisa ukudla okuphelele, izithelo ezintsha nemifino, kanye namaprotheni angenawo amandla.
● Ungadli ukudla okugayiwe kakhulu noma okunosawoti omningi noma okunoshukela omningi.

Gcina indlela yokuphila eyakhayo

● Ukwenza izindlela zokuphumula ezinjengokuzivocavoca ukuphefumula okujulile, ukuzindla, noma i-yoga kungasiza ekunciphiseni ukucindezeleka futhi kuvimbele ukudumala kwekhanda.Thola imisebenzi ekusiza ukuthi uphumule futhi iyenze ibe yingxenye yendlela yakho yansuku zonke.

● Ukungalali kwandisa amathuba okuba nemigraines.Qiniseka ukuthi uthola ukulala kwekhwalithi eyanele njalo ebusuku.Yakha isimiso sokulala esivamile, yakha indawo yokulala ezolile, futhi ugweme imisebenzi evuselelayo ngaphambi kokulala.

● Nakuba ukusebenza kanzima komzimba kungase kubangele ukudumala kwekhanda, ukuvivinya umzimba njalo kungasiza ekunciphiseni imvamisa yokuhlaselwa yikhanda.Ucwaningo lubonisa ukuthi ukuzivocavoca kwe-aerobic (noma i-aerobic) kunezinzuzo ezihlukahlukene ezingavimbela futhi zithuthukise izimpawu ze-migraine.

● Sekuyisikhathi eside amafutha abalulekile esetshenziselwa ukukhulula izifo ezihlukahlukene, kuhlanganise nekhanda elibuhlungu.Amafutha e-Peppermint, i-lavender, namafutha e-eucalyptus ngokuvamile atuswa ukukhulula i-migraine.

● Ukufaka imiminya ebandayo noma eshisayo ekhanda noma entanyeni kungakhulula izimpawu ze-migraine.Faka iphakethe leqhwa eligoqwe ngendwangu encane endaweni ebuhlungu, noma sebenzisa ithawula elishisayo noma i-heat pad.Linga futhi ubone ukuthi iyiphi izinga lokushisa elikuphumuza kakhulu.

● Ukuzama i-acupuncture kucatshangwa ukuthi kusiza ukulinganisela ukugeleza kwamandla omzimba nokunciphisa izimpawu ze-migraine.Abantu abaningi bathola ukutshopa kuyindlela esebenzayo yokwelapha imigraines, kodwa kubalulekile futhi ukubonana nodokotela wokutshopa ogunyaziwe ukuze uthole isiqondiso nokwelashwa okufanele.

Amakhambi Emvelo Aphumelelayo Wokukhulula I-Migraine

Cabangela izithasiselo

● I-NAC iyisengezo esiqukethe i-amino acid ebizwa ngokuthi i-cysteine.I-NAC ikhulula kanjani i-migraines?Enye inkolelo-mbono iphakamisa ukuthi izakhiwo ze-NAC zokulwa ne-antioxidant zingasiza ekunciphiseni ukuvuvukala nokucindezeleka okwenziwe nge-oxidative ebuchosheni, okucatshangwa ukuthi kuyimbangela yemigraines.I-NAC ingase futhi ithinte ukukhiqizwa kwama-neurotransmitters athile, njenge-glutamate, ehilelekile ekuthuthukiseni i-migraines.

● Ucwaningo olushicilelwe ku-Journal of Headache and Pain luthole ukuthi iziguli ezithatha izithako ze-magnesium nsuku zonke zithole ukuncipha okukhulu kwemvamisa nokuqina kwemigraines.Abacwaningi baphawula ukuthi ukufakwa kwe-magnesium kungase kuzuzise ikakhulukazi kubantu ababa nemigraines yokuya esikhathini.I-Magnesium isiza ukulawula ama-neurotransmitters kanye nokuvinjelwa kwemithambo yegazi, kokubili okucatshangwa ukuthi yizici zekhanda elibuhlungu.Ukwengeza, abanye bakholelwa ukuthi i-magnesium ingaba nomthelela wokuzola ebuchosheni, yehlise imvamisa nokuqina kokuhlaselwa yi-migraine.

● I-Riboflavin, eyaziwa nangokuthi uvithamini B2.I-Riboflavin ibandakanyeka ezinqubweni ezihlukahlukene ze-metabolic kanye nokukhiqizwa kwamandla emizimbeni yethu.Ucwaningo olulinganiselwe luphakamisa ukuthi ukuthatha izithasiselo ze-riboflavin njalo kungasiza ukunciphisa imvamisa nokuqina kwemigraines kwabanye abantu.

● I-Magnesium Taurate, eyinhlanganisela ye-magnesium, imineral edingekayo ekusebenzeni okuvamile kwemizimba yethu, ne-taurine, i-amino acid esekela impilo yenhliziyo nemithambo yegazi.Le nhlanganisela itholakale inezinzuzo ezingaba khona ekwelapheni i-migraines.Ngenxa yokuthi i-magnesium iphumuza imithambo yegazi futhi isebenze njengesivimbeli sesiteshi se-calcium, isiza ekulawuleni ukugeleza kwegazi futhi ivimbele imithambo yegazi ebuchosheni ukuthi ingafinyeleli, okungase kubangele ukudumala kwekhanda.

Ukwengeza, i-magnesium ibandakanyeka ekukhiqizeni nasekulawuleni ama-neurotransmitters afana ne-serotonin, edlala indima ebalulekile ekulawuleni ukuqonda kobuhlungu.Ngokufaka i-magnesium taurine, abantu ngabanye bangakwazi ukunciphisa imvamisa nokuqina kwemigraines.I-Magnesium Taurate itholakala kakhulu nge-bioavailable.Lokhu kusho ukuthi imuncwa ngempumelelo ngumzimba, iqinisekisa ukuthi uthola izinzuzo eziphezulu.

Ngaphezu kwalokho, i-magnesium taurate iye yabikwa ukuthi inomphumela wokudambisa ohlelweni lwezinzwa.Lokhu kunenzuzo ikakhulukazi kulabo abakhanda labo le-migraine libangelwa noma libi nakakhulu ngenxa yokucindezeleka nokukhathazeka.Ngokukhuthaza ukuphumula nokunciphisa injabulo ye-neuronal, i-magnesium taurine ingasiza ekunciphiseni imvamisa yokuhlaselwa yi-migraine.

Kafushane, kubalulekile ukubhekana nezimbangela ze-migraine hhayi nje ukugxila ekulawulweni kwezimpawu.Izici zokuphila ezifana nokudla, amaphethini okulala, amazinga okucindezeleka, kanye ne-hydration zingathinta kakhulu imvamisa nokuqina kwemigraines.Ukukhethwa kwendlela yokuphila enempilo kanye nokusetshenziswa kwamasu okunciphisa ukucindezeleka, kuhlanganiswe nemithi, kufanele kube okugxilwe okuyinhloko kokwelashwa kwe-migraine.

Q: Yiziphi izinguquko zendlela yokuphila ezingasiza ekuvimbeleni ukudumala kwekhanda?
IMP: Ezinye izinguquko zendlela yokuphila ezingasiza ekuvimbeleni ukudumala kwekhanda zihlanganisa ukugcina isimiso sokulala esivamile, ukulawula amazinga okucindezeleka, ukuvivinya umzimba njalo, ukudla ukudla okulinganiselayo, ukuhlala uhlanzekile, ukugwema ukudla okuvusa amadlingozi neziphuzo, ukunciphisa ukudla okune-caffeine, nokuzijwayeza izindlela zokuphumula.

Umbuzo: Ingabe ukulala ngokwanele kusiza ukuvimbela i-migraines?
IMP: Yebo, ukugcina isimiso sokulala esivamile nokulala ngokwanele kungasiza ekuvimbeleni ukudumala kwekhanda.Ukuntuleka kokulala noma izinguquko emaphethini okulala kungabangela i-migraines kwabanye abantu.Kutuswa ukusungula isimiso sokulala esingaguquki futhi uhlose ukulala amahora angu-7-9 ubusuku ngabunye ukuze unciphise ingozi yemigraines.

Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha.Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi.Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili.Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo.Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.

Isikhathi sokuthumela: Nov-20-2023