Ɗaya daga cikin jiyya mafi mahimmanci don hana ciwon kai shine dakatar da su kafin su fara. Ciwon kai na iya haifar da wasu abubuwa , don haka fahimtar yadda za a dakatar da sake zagayowar zai iya zama babban amfani, kuma hanya mai ban mamaki don inganta rayuwarka.
Rage damuwa
Ƙwarewa wani abu ne na yaudara don yawancin ciwon kai. Matsalar ta yada hormones cikin jini wanda zai iya shafar hanyar da muke fuskanta zafi.
Tashin hankali, ƙuƙwalwar hakora, da ƙafar kafar wasu maganganu ne ga damuwa wanda zai iya ƙara da alama cewa za ku sami ciwon kai.
Akwai abubuwa da yawa da zaka iya yi don rage damuwa a rayuwarka. Koyo don sauƙaƙa rayuwarka ta hanyar yanke abubuwa da za su jira da koyo don sarrafa lokacinka da hikima su ne abubuwa biyu da zasu iya zama babban taimako. Ci gaba da jerin abubuwan da aka yi don taimaka maka aiki a kan abu ɗaya a lokaci guda. Wannan zai taimake ka tsara ranarka.
Wani babban taimako yana koyon "bari tafi." Gane abubuwan da ba su kula da ku ba kuma ku damu da su. Wannan na iya zama wani ɓangare na daidaitaccen hali - inda za ka koyi don sake maimaita tunaninka marar kyau.
Koyi don shakatawa. Nemi lokaci don yin aikin zurfin numfashinka kuma toshe aikin, idan kawai don mintuna kaɗan kowace rana. Har ila yau, yi hutu. Wasu lokuta dole ku yi tafiya daga yanayin damuwa don sake dawowa da hangen zaman gaba, kuma yin tafiye-tafiye ya watsar da damuwa.
Yi aiki "lafiya mai rai." Ka yi ƙoƙari ka ci abinci da motsa jiki. Akwai wasu nau'i na aikin motsa jiki wanda zai iya haifar da ciwon kai, don haka ku yi hankali. Idan ya dace, yin dariya - wannan yana haifar da taƙaitacciyar endorphin, ko kuma "release hormone" - wanda zai iya tafiya mai tsawo don sa ku ji daɗi.
Daidaita Abincin ku
Akwai abubuwa masu yawa na abinci masu ciwo don ciwon kai , musamman abinci mai girma a cikin amino acid tyramine.
A nan ne jerin abubuwan da ke tattare da abin da ke cike da abincin jiki:
- Magunin kafe (rage abincinka sannu a hankali don kauce wa ciwon ciwon daji)
- Anyi, kyafaffen hatsi, ko nama (kamar salami ko pepperoni)
- Cikin cheeses (blue, brie, Swiss, da sauransu)
- Snow peas
- Faya wake
- Sauerkraut
- Pickles
- Zaitun
- Cikakken kayan ƙyan zuma (miso, soya sauce, teriyaki sauce)
- Kwayoyi ko kwayoyi
- Abin sha
- MSG
- Nitrates da nitrates (samuwa mafi yawancin kayan sarrafawa)
- Yisti
Rage abinci daga abincinku a lokaci guda don sanin ko akwai abin da zai haifar dashi don ciwon kai.
Kula da Abubuwan Yammacin ku
Estrogen ne babbar hormone mata da kuma yiwuwar haifar da migraines a wasu mata. Idan kun kasance akan ciwon estrogen ko ciwon maganin estrogen - kamar kwayoyin maganin maganin jiyya - tattauna yadda wannan zai iya haɗawa da ciwon kai da likitan ku.
Quit Smoking
Nicotine da sauran sunadarai a cikin hayaki sigari suna iya haifar da ciwo da ciwon kai . Idan kun kasance mai smoker, bincika zaɓuɓɓukan don barin. Ba wai kawai wannan zai rage yiwuwar bunkasa ciwon kai ba, zai inganta wasu bangarori na lafiyar ku.
Yi amfani da magungunan ƙwayoyin cuta
A wasu lokuta, magani kullum yana da muhimmanci don hana ci gaban ciwon kai . Beta-blockers, antidepressants, ergots, masu amfani da magungunan ƙwayoyin calcium, da kuma anticonvulsants duk magunguna wasu lokuta amfani da su hana ciwon kai.
Tattaunawa tare da likitanka don ƙayyade hanya mafi kyau ga aikinka.
Sources:
Lewis, Donald W., MD "Ciwon kai a yara da matasa". Likitancin iyali na Amirka , Vol. 65 / Babu. 4 (Fabrairu 15, 2002).
Low-Tyramine ciwon kai rage cin abinci. Ƙasa ta asali ta kasa.