Ho Khutlela Kamora Migraine: Malebela a ho Khutlela Pina

Litaba

• Laola matšoao a postdrome
• Fumana phomolo e lekaneng
• Fokotsa ho pepesehela mabone a khanyang
• Fepa 'mele oa hau ka boroko, lijo le maro
• Kopa thuso le tšehetso
• Tsela

Kakaretso

Migraine ke boemo bo rarahaneng bo kenyelletsang likarolo tse ngata tsa matšoao. Kamora hore u fole boemong ba bohloko ba hlooho, u ka ba le matšoao a postdrome. Karolo ena ka linako tse ling e tsejoa e le "migraine hangover".

Nka nakoana ho ithuta hore na u ka sebetsana joang le matšoao a postdrome mme u khutlela mokhoeng oa hau o tloaelehileng ha u ntse u hlaphoheloa ketsahalong ea migraine.

Laola matšoao a postdrome

Nakong ea karolo ea postdrome ea migraine, u ka 'na ua ba le le leng la a mang a matšoao a latelang:

• mokgathala
• ho tsekela
• bofokoli
• bohloko ba mmele
• ho satalla molala
• ho se utloise bohloko ha hlooho ea hau
• kutloahalo ya lesedi
• bothata ba ho tsepamisa mohopolo
• ho hlasimoloha

Matšoao a postdrome hangata a rarolla pele ho letsatsi kapa a mabeli. Ho thusa ho imolla bohloko ba 'mele, ho satalla molala, kapa ho se utloise hlooho, ho ka thusa ho theola bohloko bo holimo-le-thekeng.

Haeba u ntse u tsoela pele ho noa meriana ea anti-migraine, botsa mofani oa tlhokomelo ea bophelo hore na khetho e ntle e ka ba efe ho rarolla mathata ana.

Matšoao a Postdrome le ona a ka laoloa ka khatello e batang kapa liphahlo tsa ho futhumatsa, ho latela hore na ke eng e u sebetsang hantle. Batho ba bang ba fumana hore molaetsa o bonolo o thusa ho imolla libaka tse thata kapa tse bohloko.

Fumana phomolo e lekaneng

Ha u hlaphoheloa ke migraine, leka ho ipha nako ea ho phomola le ho fola. Haeba ho khonahala, butle butle butle o khutlele kemisong ea hau e tloaelehileng.

Mohlala, haeba u khutlela mosebetsing kamora ho phomola ka lebaka la migraine, ho ka thusa ho tsoela pele ka lihora tse fokolang tsa mosebetsi matsatsi a 'maloa.

Nahana ka ho qala letsatsi la hau la mosebetsi nakoana hamorao ho feta tloaelo kapa ho phuthela hoseng haholo, haeba u khona. Leka ho tsepamisa maikutlo ho mesebetsi e batlang e le bonolo letsatsing la hau la pele la ho khutla.

E kanna ea thusa hape ho:

• hlakola kapa u hlophisetse nako ea likopano tse sa hlokahaleng le boitlamo ba sechaba
• botsa motsoalle, setho sa lelapa, kapa mohlokomeli oa bana hore a boloke bana ba hau lihora tse 'maloa
• hlophisa nako ea ho robala, ho silila kapa lintho tse ling tse khathollang
• tsamaea ka boiketlo, ha u ntse u ithiba ho ikoetlisa ka matla

Fokotsa ho pepesehela mabone a khanyang

Haeba u ba le kutlo e bobebe e le sesupo sa migraine, nahana ka ho fokotsa ho pepeseha ha hau likhalase tsa khomphutha le mehloli e meng ea leseli le khanyang ha u ntse u hlaphoheloa.

Haeba o hloka ho sebelisa komporo bakeng sa mosebetsi, sekolo, kapa boikarabello bo bong, ho ka thusa ho fetola li-setting tsa ho lekola ho fokotsa khanya kapa ho eketsa sekhahla sa khatholoho. Ho ka thusa hape ho nka khefu khafetsa ho phomotsa mahlo le kelello.

Ha u phethela boikarabello ba hau ba letsatsi, nahana ka ho tsamaea butle, ho hlapa kapa ho natefeloa ke mesebetsi e meng e phomolang. Ho itsukutla ka pel'a thelevishene, k'homphieutha, tablet kapa skrine ea fono ho ka 'na ha mpefatsa matšoao a teng.

Fepa 'mele oa hau ka boroko, lijo le maro

Ho ntšetsa pele pholiso, ho bohlokoa ho fa 'mele oa hau phomolo, maro le limatlafatsi tse o li hlokang. Mohlala, leka ho:

• Robala ka ho lekaneng. Boholo ba batho ba baholo ba hloka ho robala lihora tse 7 ho isa ho tse 9 ka letsatsi.
• Noa metsi a mangata le maro a mang ho thusa ho nosetsa 'mele oa hau. Sena ke sa bohlokoa ka ho khetheha haeba u hlotse nakong ea ketsahalo ea migraine.
• Ja lijo tse nang le limatlafatsi, ho kenyelletsa litholoana, meroho, lijo-thollo tse felletseng le mehloli e metle ea protheine. Haeba u ikutloa u nyekeloa ke pelo, ho ka 'na ha thusa ho khomarela lijo tse bland letsatsi kapa a mabeli.

Bakeng sa batho ba bang, lijo tse ling li bonahala li baka matšoao a migraine. Mohlala, lisosa tse tloaelehileng li kenyelletsa joala, lino tse nang le k'hafeine, nama e tsubang le chisi e seng e tsofetse.

Aspartame le monosodium glutamate (MSG) le tsona li ka baka matšoao maemong a mang. Leka ho qoba eng kapa eng e bakang matšoao a hau.

Kopa thuso le tšehetso

Ha o khutlela tseleng kamora migraine, nahana ka ho kopa ba bang thuso.

Haeba u thatafalloa ke ho fihlela nako e behiloeng ha u ntse u sebetsana le matšoao a migraine kapa litlamorao tsa ona, mookameli oa hau a kanna a ikemisetsa ho o eketsa. Basebetsi-'moho le uena kapa bao u kenang sekolo le bona ba ka khona ho u thusa ho fumana.

Ha ho tluoa boikarabellong ba hau lapeng, metsoalle ea hau kapa litho tsa lelapa li kanna tsa ikemisetsa ho kenella.

Mohlala, bona hore na ba ka thusa ka tlhokomelo ea bana, mesebetsi ea lapeng kapa ho etsa mesebetsi e meng. Haeba u ka hira motho e mong ho u thusa ka mesebetsi e joalo, seo se ka u fa nako e eketsehileng ea ho phomola kapa ho fumana boikarabello bo bong.

Ngaka ea hau e kanna ea khona ho thusa.Haeba u e-na le matšoao a migraine, ba tsebise. Ba botse hore na ho na le kalafo e teng ho thusa ho thibela le ho nolofatsa matšoao, ho kenyeletsoa matšoao a postdrome.

Tsela

Ho ka nka nako ho hlaphoheloa matšoao a migraine. Haeba ho khonahala, leka ho khutlela mokhoeng oa hau o tloahelehileng. Nka nako e ngata kamoo u ka khonang ho phomola le ho fola. Nahana ka ho kopa thuso ho metsoalle ea hau, litho tsa lelapa le ba bang.

Ka linako tse ling ho bua le batho ba utloisisang hantle seo u fetang ho sona ho ka etsa phapang e kholo. Lenaneo la rona la mahala, Migraine Healthline, le u hokahanya le batho ba 'nete ba nang le migraine. Botsa lipotso, u fane ka likeletso, 'me u thehe likamano le batho ba e fumanang. Khoasolla sesebelisoa bakeng sa iPhone kapa Android.