Lipheko tsa ho felisa hlooho e bohloko ka tlhaho

Litaba

• 1. Noa Metsi
• 2. Nka Magnesiamo a mang
• 3. Fokotsa Joala
• 4. robala ka ho lekaneng
• 5. Qoba Lijo Tse Phahameng ka Histamine
• 6. Sebelisa oli ea bohlokoa
• 7. Leka B-Complex Vitamin
• 8. Thoba bohloko ka Cold Compress
• 9. Nahana ka ho nka Coenzyme Q10
• 10. Leka phepelo ea lijo
• 11. Noa Tee kapa Kofi e nang le k'hafeine
• 12. Leka ho Phekola
• 13. Phomola ka Yoga
• 3 Yoga e Batla ho Fokotsa Migraines
• 14. Qoba Monko o Matla
• 15. Leka pheko ea litlama
• Qoba li-nitrate le li-nitrite
• 17. Sip Tea e meng ea Ginger
• 18. Ikoetlise
• Ntlha ea Bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Hlooho ke boemo bo tloaelehileng boo batho ba bangata ba sebetsanang le bona letsatsi le letsatsi.

Ho tloha ho sa phutholoheng ho ea ho se mamellehang habonolo, li ka senya bophelo ba hau ba letsatsi le letsatsi.

Ho na le mefuta e 'maloa ea hlooho e bohloko, e nang le khatello ea hlooho e atileng haholo. Ho tšoaroa ke hlooho ea Cluster ho bohloko ebile ho etsahala ka lihlopha kapa "lihlopha," ha migraine e le mofuta o boima oa hlooho e opang.

Le ha meriana e mengata e reretsoe ho fokotsa matšoao a hlooho, ho na le kalafo e 'maloa e sebetsang le ea tlhaho e teng.

Mona ke litlhare tse 18 tse sebetsang hantle lapeng ho tlosa hlooho.

1. Noa Metsi

Ho hloka metsi a lekaneng ho ka lebisa ho hlooho ea hlooho.

Ebile, liphuputso li bontšitse hore khaello ea metsi a sa foleng ke sesosa se tloaelehileng sa hlooho ea tsitsipano le migraine (1).

Ka lehlohonolo, metsi a nooang a bontšitsoe ho imolla matšoao a hlooho ho batho ba bangata ba nang le metsi 'meleng nakong ea metsotso e 30 ho isa ho lihora tse tharo ().

Ho feta moo, ho felloa ke metsi 'meleng ho ka senya ho tsepamisa mohopolo le ho baka ho teneha, ho etsa hore matšoao a hau a bonahale a le mabe le ho feta.

Ho thusa ho qoba hlooho e opang ea ho felloa ke metsi 'meleng, tsepamisa maikutlo ho noeng metsi a lekaneng letsatsi lohle le ho ja lijo tse nang le metsi.

2. Nka Magnesiamo a mang

Magnesium ke diminerale ea bohlokoa e hlokahalang bakeng sa mesebetsi e mengata 'meleng, ho kenyelletsa taolo ea tsoekere ea mali le phetisetso ea methapo ().

Ho khahlisang ke hore magnesium le eona e bontšitsoe e le pheko e bolokehileng, e sebetsang bakeng sa ho opeloa ke hlooho.

Bopaki bo fana ka maikutlo a hore khaello ea magnesium e atile haholo ho batho ba fumanang hlooho ea hlooho ea migraine khafetsa, ha e bapisoa le ba sa (4).

Boithuto bo bontšitse hore kalafo e nang le 600 mg ea magnesium citrate ea molomo ka letsatsi e thusitse ho fokotsa makhetlo le ho teba ha hlooho ea hlooho ea migraine (, 5).

Leha ho le joalo, ho noa limatlafatsi tsa magnesium ho ka baka litla-morao tsa ts'ilo ea lijo joaloka lets'ollo ho batho ba bang, ka hona ho molemo ho qala ka lethal dose ha o phekola matšoao a hlooho.

U ka fumana lisebelisoa tsa magnesium inthaneteng.

3. Fokotsa Joala

Le ha ho noa joala ho kanna ha se bakise hlooho ho batho ba bangata, liphuputso li bontšitse hore joala bo ka baka migraine ho karolo e le 'ngoe ho tse tharo ea ba nang le hlooho e bohloko khafetsa ().

Joala bo boetse bo bontšitsoe bo baka tsitsipano le hlooho ea hlooho ho batho ba bangata (,).

Ke vasodilator, ho bolelang hore e atolosa methapo ea mali mme e lumella mali ho phalla ka bolokolohi.

Vasodilation e ka baka hlooho ho batho ba bang. Ebile, ho opeloa ke hlooho ke litla-morao tse tloaelehileng tsa li-vasodilator joalo ka meriana ea khatello ea mali ().

Ntle le moo, joala bo sebetsa joaloka ho ntša metsi, ho etsa hore 'mele o lahleheloe ke mokelikeli le li-electrolyte ka ho ntša metsi khafetsa. Ho lahleheloa ke metsi hona ho ka lebisa ho felloa ke metsi, ho ka bakang kapa ha mpefatsa hlooho ().

4. robala ka ho lekaneng

Ho hloka boroko ho ka ba kotsi bophelong ba hau ka litsela tse ngata, mme ho ka ba ha baka hlooho ho batho ba bang.

Ka mohlala, phuputso e 'ngoe e ile ea bapisa maqhubu a hlooho le ho tiea ho ba robalang lihora tse ka tlase ho tse tšeletseng bosiu le ba robalang nako e telele. E fumane hore ba fumanang boroko bo fokolang ba na le hlooho e bohloko khafetsa le e bohloko ().

Leha ho le joalo, ho robala haholo ho boetse ho bontšitsoe ho baka hlooho, ho etsa hore phomolo e lekanang e be ea bohlokoa ho ba batlang thibelo ea hlooho ea tlhaho (12).

Bakeng sa melemo e meholo, ikemisetse "sebaka se monate" sa lihora tse supileng ho isa ho tse robong tsa boroko bosiu bo bong le bo bong ().

5. Qoba Lijo Tse Phahameng ka Histamine

Histamine ke k'hemik'hale e fumanoang ka tlhaho 'meleng e phethang karolo ea sesole sa' mele, tšilo ea lijo le methapo ().

E boetse e fumanoa lijong tse ling tse kang chisi tse tsofetseng, lijo tse lomositsoeng, biri, veine, tlhapi e tsubang le nama e folisitsoeng.

Liphuputso li bontša hore ho ja histamine ho ka baka migraine ho ba e ananelang.

Batho ba bang ha ba khone ho hlahisa histamine hantle hobane ba na le ts'ebetso e mpe ea li-enzyme tse ikarabellang bakeng sa ho e senya ().

Ho khaola lijo tse nang le histamine lijong e ka ba leano le molemo ho batho ba tšoaroang ke hlooho khafetsa ().

6. Sebelisa oli ea bohlokoa

Lioli tsa bohlokoa ke maro a mangata haholo a nang le metsoako e nkhang hamonate e tsoang mefuteng e fapaneng ea limela.

Li na le melemo e mengata ea kalafo 'me hangata li sebelisoa ka lihlooho, leha tse ling li ka kenoa.

Peppermint le lavender lioli tsa bohlokoa li thusa haholo ha o opeloa ke hlooho.

Ho sebelisa oli ea bohlokoa ea peppermint litempeleng ho bonts'itsoe ho fokotsa matšoao a hlooho ea tsitsipano (17).

Ho sa le joalo, oli ea lavender e sebetsa haholo ho fokotsa bohloko ba migraine le matšoao a amanang le eona ha e sebelisoa molomong o kaholimo le ka ho hema ().

Reka oli ea peppermint le oli ea lavender inthaneteng.

7. Leka B-Complex Vitamin

Li-vithamine tsa B ke sehlopha sa li-micronutrients tse qhibilihang ka har'a metsi tse phethang karolo ea bohlokoa mmeleng. Mohlala, li kenya letsoho ho kopantseng neurotransmitter mme li thusa ho fetola lijo matla (19).

Li-vithamine tse ling tsa B li ka ba le tšireletso khahlanong le hlooho e opang.

Liphuputso tse 'maloa li bontšitse hore vithamine ea B e tlatselletsa riboflavin (B2), folate, B12 le pyridoxine (B6) e ka fokotsa matšoao a hlooho ea hlooho (,,).

Li-vithamine tse rarahaneng tsa B li na le livithamini tsa B tse robeli mme ke tsela e bolokehileng, e sa bitseng chelete e ngata ea ho phekola matšoao a hlooho ea hlooho.

Li-vithamine tsa B li nkuoa li bolokehile ho li nka khafetsa, kaha li qhibiliha ka metsi 'me ho feta tekano ho tla ntšoa ka moroto ().

U ka fumana livithamini tsa B marang-rang.

8. Thoba bohloko ka Cold Compress

Ho sebelisa compress e batang ho ka thusa ho fokotsa matšoao a hlooho ea hau.

Ho kenya khatello e batang kapa e leqhoa molaleng kapa sebakeng sa hlooho ho fokotsa ho ruruha, ho liehisa ts'ebetso ea methapo le ho thibela methapo ea mali, tseo kaofela li thusang ho fokotsa bohloko ba hlooho ().

Phuputsong e le 'ngoe ho basali ba 28, ho sebelisa pakete e batang ea hlooho hloohong ho fokolitse bohloko ba migraine ().

Ho etsa compress e batang, tlatsa mokotla o sa keneleng metsi ka leqhoa ebe o o thatela ka thaole e bonolo. Sebelisa compress ka mokokotlong oa molala, hlooho kapa litempele bakeng sa phomolo ea hlooho.

9. Nahana ka ho nka Coenzyme Q10

Coenzyme Q10 (CoQ10) ke ntho e hlahisoang ka tlhaho ke 'mele e thusang ho fetola lijo matla le ho sebetsa e le antioxidant e matla (26).

Boithuto bo bontšitse hore ho noa li-supplement tsa CoQ10 e kanna ea ba mokhoa o sebetsang le oa tlholeho oa ho phekola hlooho.

Ka mohlala, phuputso e 'ngoe ho batho ba 80 e bontšitse hore ho nka 100 mg ea CoQ10 e tlatsetsa ka letsatsi ho fokotsa makhetlo a migraine, ho tiea le bolelele ().

Phuputso e 'ngoe e kenyeletsang batho ba 42 ba nang le migraine khafetsa ba fumane hore litekanyetso tse tharo tsa 100-mg tsa CoQ10 ho pholletsa le letsatsi li thusitse ho fokotsa makhetlo a migraine le matšoao a amanang le migraine joalo ka ho nyekeloa ke pelo ().

Lisebelisoa tsa CoQ10 li fumaneha marang-rang.

10. Leka phepelo ea lijo

Boithuto bo bontša hore ho hloka mamello ea lijo ho ka baka hlooho ho batho ba bang.

Ho fumana hore na lijo tse itseng li baka hlooho e bohloko khafetsa, leka phepelo e tlosang lijo tse amanang haholo le matšoao a hlooho ea hau.

Chisi e tsofetseng, joala, chokolete, litholoana tsa citrus le kofi ke tse ling tsa lintho tse tlalehiloeng hangata ho batho ba nang le migraine ().

Phuputsong e le 'ngoe e nyane, lijo tse felisang libeke tse 12 tsa ho felisa hlooho li fokolitse palo ea batho ba opang hlooho ea migraine. Liphetho tsena li qalile libekeng tse 'ne ().

Bala haholoanyane mona mabapi le mokhoa oa ho latela phepo e nepahetseng.

11. Noa Tee kapa Kofi e nang le k'hafeine

Ho tšela lino tse nang le caffeine, joalo ka tee kapa kofi, ho ka u fa phomolo ha u opeloa ke hlooho.

Caffeine e ntlafatsa maikutlo, e eketsa ho falimeha ebile e thibela methapo ea mali, eo kaofela e ka bang le phello e ntle matšoao a hlooho ea hlooho ().

E boetse e thusa ho eketsa katleho ea meriana e tloaelehileng e sebelisetsoang ho phekola hlooho e bohloko, joalo ka ibuprofen le acetaminophen ().

Leha ho le joalo, ho ntša caffeine ho boetse ho bontšitsoe hore ho baka hlooho haeba motho a noa khafine e ngata khafetsa mme ka tšohanyetso a emisa.

Ka hona, batho ba tšoaroang ke hlooho khafetsa ba lokela ho hopola lijo tsa bona tsa caffeine (33).

12. Leka ho Phekola

Ho hlaba ka linalete ke mokhoa oa meriana ea setso ea China e kenyelletsang ho kenya linalete tse tšesaane letlalong ho hlasimolla lintlha tse itseng 'meleng ().

Tloaelo ena e hokahantsoe le phokotso ea matšoao a hlooho ho lithuto tse ngata.

Tlhahlobo ea lithuto tse 22 ho kenyelletsa le batho ba fetang 4,400 ba fumane hore ho hlaba ka linalete ho sebetsa hantle joalo ka meriana e tloaelehileng ea migraine ().

Phuputso e 'ngoe e fumane hore ho hlaba ka linalete ho sebetsa hantle ebile ho bolokehile ho feta topiramate, sethethefatsi se thibelang likokoana-hloko se sebelisetsoang ho phekola migraine e sa foleng ().

Haeba u batla mokhoa oa tlhaho oa ho phekola hlooho e sa foleng, ho hlaba ka linalete e ka ba khetho e ntle.

13. Phomola ka Yoga

Ho ikoetlisa ka yoga ke mokhoa o motle oa ho imolla khatello ea maikutlo, ho eketsa ho tenyetseha, ho fokotsa bohloko le ho ntlafatsa bophelo ba hau ka kakaretso ().

Ho nka yoga ho ka ba ha thusa ho fokotsa matla le makhetlo a hlooho ea hlooho ea hau.

Phuputso e 'ngoe e batlisitse litlamorao tsa kalafo ea yoga ho batho ba 60 ba nang le migraine e sa foleng. Maqhubu a hlooho le matla li ile tsa fokotsoa haholo ho ba fumanang kalafo ea yoga le tlhokomelo e tloaelehileng, ha ho bapisoa le ba fumanang tlhokomelo e tloaelehileng feela ().

Phuputso e 'ngoe e fumane hore batho ba ikoetlisitseng yoga ka likhoeli tse tharo ba na le phokotso e kholo ea maqhubu a hlooho, ho ba matla le matšoao a amanang le ona, ha ho bapisoa le ba sa tloaetseng ho etsa yoga ().

3 Yoga e Batla ho Fokotsa Migraines

14. Qoba Monko o Matla

Monko o matla o kang oa litlolo tse nkhang hamonate le lihlahisoa tsa ho hloekisa o ka etsa hore batho ba itseng ba opeloe ke hlooho.

Phuputso e neng e kenyelletsa batho ba 400 ba nang le migraine kapa hlooho ea tsitsipano e fumane hore monko o matla, haholo-holo litlolo, hangata o ne o baka hlooho ().

Ts'oaetso ena ea monko o monate e bitsoa osmophobia ebile e atile ho ba nang le migraine e sa foleng ().

Haeba u nahana hore u kanna oa tsotella monko, ho qoba litlolo, mosi oa sakerete le lijo tse monko o matla ho ka thusa ho fokotsa monyetla oa hau oa ho fumana migraine ().

15. Leka pheko ea litlama

Litlama tse ling tse kenyeletsang feverfew le butterbur li ka fokotsa matšoao a hlooho.

Feverfew ke semela sa lipalesa se nang le thepa e khahlanong le ho ruruha.

Liphuputso tse ling li fana ka maikutlo a hore ho noa feverfew ho tlatselletsa ka litekanyetso tsa 50-150 mg ka letsatsi ho ka fokotsa makhetlo a hlooho ea hlooho. Leha ho le joalo, lithuto tse ling li hlotsoe ho fumana molemo ().

Motso oa Butterbur o tsoa sehlahla se sa feleng sa Jeremane mme, joalo ka feverfew, se na le litlamorao tse khahlano le ho ruruha.

Liphuputso tse 'maloa li bontšitse hore ho nka lero la butterbur ka tekanyetso ea 50-150 mg ho fokotsa matšoao a hlooho ho batho ba baholo le ho bana ().

Feverfew hangata e nkoa e sireletsehile haeba e nkuoa ka bongata bo khothalletsoang. Leha ho le joalo, butterbur e lokela ho phekoloa ka hloko, kaha mefuta e sa hloekang e ka baka tšenyo ea sebete, mme litlamorao tsa ts'ebeliso ea eona ea nako e telele ha li tsejoe (, 46).

Feverfew e fumaneha inthaneteng.

Qoba li-nitrate le li-nitrite

Li-nitrate le li-nitrite ke lithibelo tse tloaelehileng tsa lijo tse kenyellelitsoeng linthong tse kang lintja tse chesang, lisoseje le bacon ho li boloka li le ncha ka ho thibela kholo ea baktheria.

Lijo tse nang le tsona li bontšitsoe hore li baka hlooho ho batho ba bang.

Li-nitrite li ka baka hlooho e bohloko ka ho baka ho hola ha methapo ea mali ().

Bakeng sa ho fokotsa ho pepesehela ha hau li-nitrite, fokotsa palo ea nama e sebelisitsoeng lijong tsa hau 'me u khethe lihlahisoa tse se nang nitrate ha ho khonahala.

17. Sip Tea e meng ea Ginger

Motso oa ginger o na le metsoako e mengata e nang le molemo, ho kenyelletsa li-antioxidants le lintho tse loantšang ho ruruha (48).

Phuputso e 'ngoe ho batho ba 100 ba nang le migraine e sa foleng e fumane hore 250 mg ea phofo ea ginger e ne e sebetsa hantle joalo ka litlhare tse tloaelehileng tsa hlooho ea hlooho ho fokotsa bohloko ba migraine ().

Ho feta moo, ginger e thusa ho fokotsa ho nyekeloa ke pelo le ho hlatsa, matšoao a tloaelehileng a amanang le ho opeloa ke hlooho haholo ().

O ka nka phofo ea ginger ka sebopeho sa capsule kapa oa etsa tee e matla e nang le motso o mocha oa ginger.

18. Ikoetlise

E 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho fokotsa maqhubu a hlooho le ho tiea ke ho ikoetlisa.

Mohlala, phuputso e 'ngoe ho batho ba 91 e fumane metsotso e 40 ea ho palama baesekele ka tlung makhetlo a mararo ka beke e sebetsa hantle ho feta mekhoa ea boikhathollo ho fokotsa maqhubu a hlooho ().

Phuputso e 'ngoe e kholo e kenyeletsang batho ba fetang 92,000 e bonts'itse hore boemo bo tlase ba boikoetliso bo amahanngoa le kotsi e eketsehileng ea ho opeloa ke hlooho ().

Ho na le mekhoa e mengata ea ho eketsa boemo ba tšebetso ea hau, empa e 'ngoe ea mekhoa e bonolo ka ho fetisisa ke ho eketsa feela mehato eo u e nkang ho pholletsa le letsatsi.

Ntlha ea Bohlokoa

Batho ba bangata ba angoa hampe ke ho opeloa ke hlooho khafetsa, ho etsa hore ho be bohlokoa ho fumana likhetho tsa tlhaho le tse sebetsang tsa kalafo.

Yoga, li-supplement, lioli tsa bohlokoa le liphetoho tsa lijo ke litsela tsa tlhaho, tse bolokehileng le tse sebetsang tsa ho fokotsa matšoao a hlooho.

Le ha mekhoa ea setso joalo ka litlhare hangata e hlokahala, ho na le mekhoa e mengata ea tlhaho le e sebetsang ea ho thibela le ho phekola hlooho haeba u batla mokhoa o felletseng.

Bala sengoloa sena ka Sepanish.