Haeba uena kapa motho e mong eo u mo tsebang a e-na le migraine, mohlomong u tseba hantle hore na ba sa phutholoha hakae. Ho utloa bohloko, ho nyeheloa ke pelo, le kutloisiso ea ho khantša kapa ho utloahala ke tse ling tsa matšoao a migraine. Hoo e ka bang karolo ea 20 lekholong ea batho ba na le mahlaseli a khanyang, li-zig zag, kapa mabala a foufetseng ponong ea hau kapa ho otla ka letsoho le leoto.
Ho phekola migraine ho ka ba thata hobane lisosa le tse hlahisang ke tsa botho.
Mona ke litlhare tse ka thusang ho rarolla tse ling tsa lintlha tse ka bakang tsa hau.
Lijo tsa Lijo le Lijo
Lijo tse itseng li ka 'na tsa baka migraines ho batho ba bang. Lijo tse hlahisang lijo li atisa ho ba batho ka bomong, kahoo ka linako tse ling ho khothalletsoa ho ja lijo tse fokolang ho lemoha lintho tse bakang motho. Le hoja ho ka 'na ha e-ba ho nyahamisang ho fumana lijo tse bakang mathata, e ka ba tsa bohlokoa haholo. Lijo ke tsena tse atisang ho baka mathata:
- Joala - Li-sulfite tse sebelisoang e le li-preservative ka veine e khubelu li 'nile tsa amahanngoa le migraine,' me joala, ka kakaretso, e ka ba e senyang 'me e ka eketsa tšollo ea mali ho ea boko. Ntle le veine e khubelu, whiskey, Scotch, biri le champagne li boetse li khetholloa e le tse ka 'nang tsa baka.
- Tsokolate
- Cheese e tsofetseng - Mefuta e meng ea chisi e tlalehoa hore e phahame ka tyramine, e kang blue cheese, brie, cheddar, feta, gorgonzola, parmesan, le swiss.
- MSG (monosodium glutamate) - Ho eketsa lijo ho sauce ea soy, sopho ea sopho, tenderizer ea nama, le lijo tse ngata tse entsoeng kapa tse hlophisitsoeng, MSG e sebelisetsoa ho ntlafatsa tatso. E boetse e fumanoa lijo tsa reschorente. Ntle le MSG, lijo tse nang le eona hangata li phahame ka sodium, e leng se ka lebisang ho fokolloa ke metsi 'meleng, e leng ntho e' ngoe e ka hlahisang metsi.
- Lijo tse entsoeng ka mefuta - Lintja tse chesang, pepperoni, salami, boroso le bologna li phahame ka tyramine, nitrate kapa nitrites, e ka fetolang methapo ea mali le ho hlahisa migraine ho batho ba bang.
Lijo tse ling tse ka bakang mathata li kenyeletsa caffeine, linate, asene, litholoana tsa citrus le lero, le litholoana tse ling, meroho le lihlahisoa tsa bohobe.
Liphuputso tse ling li bontša hore lijo tse fokolang fatše li ka thusa ho thibela migraine. Ka mohlala, phuputso e phatlalalitsoeng ho Nutrition, Metabolism, le Mafu a Mafu a hlahloba mefuta e meraro ea lijo tse tloaelehileng (tloaelo, e tloaelehileng-lipid, kapa tlaase ea lipid) ho barupeluoa ba nang le li-migraines tse sa foleng kapa tse sa foleng. Ka mor'a likhoeli tse tharo, lijo tse fokolang lipilisi li ile tsa fokotsa palo le matla a tlhaselo ea migraine ha e bapisoa le lijo tse tloaelehileng tsa lipilisi.
Mafura a bohlokoa
Ka linako tse ling oli e hlokahalang e sebelisoa bakeng sa migraine. Hangata oli e huloa kapa e sebelisoa (e hloekisitsoe) ka bongata ho letlalo. Ha lia lokela ho sebelisoa ka matla a feletseng kapa ka bongata kapa ho noa.
Phuputso e entsoeng Europe Journal of Neurology e fumane hore ho hlahisa oli ea lavender ho ka thusa ho kokobetsa matšoao ka potlako nakong ea migraine. Barupeluoa thutong ba ile ba kenyelletsa oli ea bohlokoa ea lavender kapa ba sebelisa parabo (parafini ea metsi) metsotso e 15. Ba ile ba botsoa hore ba tlale boima ba hlooho ea matšoao le matšoao ka metsotso e 30 ka lihora tse peli. Ba neng ba sebelisa oli ea lavender ba ne ba e-na le ho fokotseha ho hoholo ha bothata ba hlooho.
Lintlha tsa khatello
Bakeng sa batho ba bang ba fumanoang ke migraine, ho susumetsa likarolo tse itseng tsa khatello 'meleng (hangata matsoho le matsoho) ho ka thusa ho imolla matšoao.
Ka mohlala, phuputso e phatlalalitsoeng ka Sciences la Neurological e fumane hore khatello e sebelisetsoang ho sebelisoa ha "acupressure" ka letsoho (e bitsoang PC6) e imolla matšoao a ho nyekeloa ke pelo nakong ea migraine. Ka linako tse ling PC6 e sebelisoa bakeng sa ho kula le mefuta e meng ea ho nyekeloa ke pelo 'me ke eona e etsang hore lihlahisoa li hlahisoe ke "Lihlopha tsa Leoatle" kapa lihlopha tsa letsoho la maiketsetso.
Le hoja acupressure e susumelletsa lintlha ka khatello ea monoana, lipatlisiso tse ling li fana ka maikutlo a hore moriana o thibelang litlhaku o ka thusa ho thibela migraine. Tlaleho e phatlalalitsoeng Lefapheng la Cochrane la Tlhahlobo ea Ts'ebetso ka 2016 e ile ea hlahloba lithuto tse hatisitsoeng tse fetileng mabapi le tšebeliso ea acupuncture bakeng sa ho thibela migraine ea li-episodic.
Bangoli ba thuto ba fihletse qeto ea hore bopaki bo fumanehang bo fana ka maikutlo a hore pheko ea acupuncture e ka fokotsa lebelo la migraine 'me e ka ba bonyane e sebetsang joaloka phekolo le lithethefatsi tsa prophylactic.
Yoga
Ho ikoetlisa ka yoga ho ka thusa ho fokotsa khafetsa le boima ba migraine, ho fana ka maikutlo a thuto e phatlalalitsoeng ho Advanced Biomedical Research. Bakeng sa thuto, basali ba nang le migraine ba ile ba fumana meriana kapa ba kenella koetliso ea libeke tse 12 tsa yoga ntle le ho fumana meriana. Ka mor'a nako ea likhoeli tse tharo, ba ileng ba kenya letsoho koetliso ea yoga ba ile ba fokotsa boholo ba meriana ea migraine, matla, le tšusumetso ea hlooho bophelong ba bona. Ho ne ho se na phapang pakeng tsa mali a nitric oxide (molek'hule e nahanang hore e phetha karolo ea bohlokoa ho migraine).
Ntho e ka tlaase
Haeba uena kapa motho e mong eo u mo tsebang a hlaheloa ke mokokotlo, mohlomong u tseba hore na a ka nyahamisa hakae. Tsela e tloaelehileng ea tsamaiso le mekhoa ea bophelo e ka thusa ho boloka mekhoa ea migraine e le teng. Esita le liphetoho tse fokolang, tse kang ho lula hantle le ho ba le nako ea ho robala kamehla li ka etsa phapang e khōlō ho ba bang. Ngaka ea hau e ka u thusa ho hlahloba dikgetho tsa kalafo mme o buisane le lijo le liphetoho tsa bophelo tse ka u thusang ho laola matšoao a hau.
Lisebelisoa:
> Allais G, Rolando S, Castagnoli Gabellari I, le al. Acupressure ka taolo ea moriana o amanang le migraine. Scientific Sciences. 2012; 33 (Tlatsetso ea 1): 207-210.
> Boroujeni MZ, Marandi SM, Esfarjani F, Sattar M, Shaygannejad V, Javanmard SH. Yoga ts'ebeliso ea mali Ha ho litšepe tsa basali. Adv Biomed Res. 2015 Dec 31; 4: 259.
> Ferrara LA, Pacioni D, Di Fronzo V, le al. Lijo tse fokolang li-lipid li fokotsa mokhotlo le boima ba litlhaselo tse matla tsa migraine. Lihlahisoa tsa phepo ea methapo ea methapo. 2015 Apr; 25 (4): 370-5.
> Linde K, Allais G, Brinkhaus B, et al. Ho koetlisa kahare ho thibelo ea migraine ea li-episodic. Cochrane Database Syst Rev. 2016 Jun 28; (6): CD001218.
> Sasannejad P, Saeedi M, Shoeibi A, Gorji A, Abbasi M, Foroughipour M. Lavender oli e hlokahalang bakeng sa ho phekola hlooho ea migraine: teko ea lits'ebetso tsa tlhokomelo ea meriana. Eur Neurol. 2012; 67 (5): 288-91.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.