Ukuphila kunye ne-migraines kunokuba buthathaka kwaye kube nefuthe elibalulekileyo kumgangatho wobomi. Ngelixa amayeza kunye nonyango lukhona, utshintsho oluthile lwendlela yokuphila lunokudlala indima ebalulekileyo ekuthinteleni i-migraines ekuhambeni kwexesha. Ukubeka phambili ukulala, ukulawula uxinzelelo, ukutya ukutya okunempilo, ukusebenzisa izongezelelo zokutya, ukwenza umthambo rhoqo, kunye nokuphepha izinto ezibangela ukuba kube lula kunokunciphisa kakhulu ukuphindaphindeka kunye nokuqina kwemigraines. Ngokwenza olu tshintsho, abantu abane-migraine banokuphucula impilo yabo yonke kwaye baphinde balawule ubomi babo. Hlala unxibelelana nengcali yezempilo ukuze ufumane iingcebiso zomntu kunye nesikhokelo sokulawula imigraines.
I-Migraine yi-neurological disorder ebonakaliswa ngokuphindaphindiweyo okuphakathi ukuya kwiintloko ezinzima. Sisifo esiphazamisayo esichaphazela izigidi zabantu kwihlabathi jikelele kwaye sinokuchaphazela kakhulu ubomi babo bemihla ngemihla. I-Migraines iyaziwa ngeentloko ezibuhlungu ezivelisayo, ngokuqhelekileyo kwicala elinye lentloko. Ukongeza kwintloko ebuhlungu, i-migraines inokuhamba kunye ne-nausea, ukuhlanza, kunye nokuziva ukukhanya kunye nesandi.
I-Migraines inokuhlala iiyure okanye iintsuku kwaye inokuvuswa zizinto ezahlukeneyo, ezifana noxinzelelo, ukutya okuthile, utshintsho lwamahomoni, ukungabikho kokulala, kunye nokutshintsha kwemozulu. Nangona kunjalo, umntu ngamnye unokuba neentlobo ezahlukeneyo, kwaye ukuchonga ezi zinto zibangelayo kubalulekile ekulawuleni ngokufanelekileyo kunye nokukhusela i-migraines.
Enye yeempawu eziphambili ze-migraine kubukho be-aura, eyenzeka malunga nesinye kwisithathu sabantu abane-migraine. I-Auras ziziphazamiso zethutyana zenkqubo ye-nervous enokuthi ibonakalise njengokuphazamiseka okubonakalayo okufana nezibane ezidanyazayo, iindawo ezingaboniyo, okanye imigca ejijekileyo. Kwakhona kunokubangela ezinye iziphazamiso zeemvakalelo, ezifana nokuntyiloza ebusweni okanye ezandleni.
Nangona eyona nto ibangela ukuba i-migraines ingaqondwa ngokupheleleyo, kukholelwa ukuba ibandakanya ukudibanisa kwezinto zofuzo kunye nokusingqongileyo. Abantu abanembali yentsapho ye-migraines banokuthi baphuhlise, bacebise i-genetic predisposition. Nangona kunjalo, izinto ezithile ezibangela ukuba ziphinde zidlale indima ebalulekileyo ekuqaliseni ukuhlaselwa kwe-migraine.
Ngokutsho kwe-AMF, i-migraine luhlobo lwentloko ephambili. Ngaphakathi kwendawo ye-migraine, i-International Headache Society ichaza ezi ntlobo zilandelayo eziphambili:
●I-Migraine ngaphandle kwe-aura
●I-Migraine kunye ne-aura
●I-migraine engapheliyo
Impembelelo ye-migraine kubomi bomntu ingaba yinto ephawulekayo. Ukuhlaselwa kwe-Migraine kunokuba buhlungu kakhulu kwaye kunokukhokelela ekubeni uphoswe ngumsebenzi okanye isikolo, ukunciphisa imveliso, kunye nomgangatho ophantsi wobomi. Abantu abane-migraines kunokufuneka banciphise imisebenzi yabo yemihla ngemihla ukuze baphephe ukubangela ukuhlaselwa kwe-migraine kwaye bahlala beziva bexhalabile okanye bedakumba ngenxa yesimo esingapheliyo semeko.
I-Migraine yimeko ephazamisayo echaphazela izigidi zabantu emhlabeni jikelele. Ukuhlaselwa kwe-Migraine kunokuhlala iiyure okanye iintsuku, kubangela intlungu enzima, isicaphucaphu, kunye nokuziva ukukhanya kunye nesandi. Ukongeza kwiimpawu zomzimba, i-migraines ingaba nempembelelo ebalulekileyo kwimpilo yomntu wonke.
Enye yezona ndlela zicacileyo ze-migraines ezinokuchaphazela impilo yakho kukuphazamisa ubomi bemihla ngemihla. Ukuhlaselwa kwe-Migraine kunokungaqiniseki kwaye ngokukhawuleza, okwenza kube nzima ukucwangcisa okanye ukwenza imisebenzi ehambelanayo. Oku kungalindelekanga kunokukhokelela ekubeni uphoswe ziintsuku zokusebenza, imicimbi yasekuhlaleni, neziganeko ezibalulekileyo, nto leyo edla ngokukhokelela ekubeni uzive udandathekile, unetyala, yaye ulikheswa. Ukungakwazi ukuzalisekisa uxanduva kunye nokuthatha inxaxheba kwimisebenzi kunokuba nefuthe elibi ekuzithembeni, imvakalelo yokufezekiswa, kunye nokwaneliseka ngokubanzi ebomini.
Ukongezelela, iintlungu kunye nokungonwabi okubangelwa yi-migraines kunokuchaphazela impilo yengqondo yomntu. Intlungu engapheliyo, njengentlungu eyenzeka ngexesha lokuhlaselwa kwe-migraine, ihambelana namazinga aphezulu okudakumba, ukuxhalaba, kunye noxinzelelo lwengqondo jikelele. Ukuzabalaza ngokuqhubekayo neentlungu kunokukhokelela kwiimvakalelo zokungabi nakuzinceda nokungabi nathemba, okuchaphazela amandla omntu okumelana noxinezeleko lwemihla ngemihla aze anandiphe ubomi ngokupheleleyo. Ukongezelela, imeko engapheliyo ye-migraines inokudala umjikelezo woloyiko kunye nokulindela njengoko abantu bahlala bexhalaba malunga nokuba ukuhlaselwa okulandelayo kuya kwenzeka nini kwaye kuya kuchaphazela njani impilo yabo.
Ukuphazamiseka kokulala yenye into ebalulekileyo ebangela ukuba i-migraine ichaphazele impilo yakho. Uninzi lwabantu abane-migraine banobunzima bokuwa okanye ukuhlala belele, rhoqo ngenxa yeentlungu okanye ezinye iimpawu ezihamba nazo. Iipateni eziphazamisayo zokulala zingakhokelela ekudinweni, ukucaphuka, kunye nokuncipha kwengqondo, okwenza kube nzima ukwenza imisebenzi yemihla ngemihla ngokufanelekileyo. Ukungabikho kokulala okusemgangathweni kunokuthintela amandla omzimba okuphilisa kunye nokuchacha, ngaloo ndlela ukwandisa ixesha kunye nokuqina kwemigraines.
Impembelelo yezoqoqosho ye-migraines ayinakuhoywa nayo. Iindleko ezithe ngqo nezingathanga ngqo ezinxulumene ne-migraine, kubandakanywa neendleko zonyango, ukungabikho emsebenzini, kunye nokulahlekelwa kwemveliso, kubeka umthwalo wemali kubantu kunye noluntu ngokubanzi. Lo mthwalo wongeza uxinzelelo olongezelelweyo kunye nokukhathazeka, ukunyusa ngakumbi impembelelo kwintlalontle.
1. Qonda izinto ezibangela imigraines
I-Migraine triggers iyahluka kumntu nomntu, kodwa kukho izinto eziqhelekileyo ezaziwa ngokuba negalelo ekuqaliseni kwezi ntloko. Makhe sihlolisise ezona zichukumiso zixhaphakileyo:
a) Uxinzelelo: Uxinzelelo lweemvakalelo kunye nokuxhalaba zizinto eziphambili ezibangela imigraines. Ukufunda iindlela zokulawula uxinzelelo ezifana nemithambo yokuphefumla nzulu kunye nokucamngca kunokunceda abantu ukuba bajamelane ngcono kwaye banciphise ukuphindaphindeka kwemigraines.
b) Utshintsho lweHormonal: Abasetyhini abaninzi baba nemigraines ngexesha lotshintsho oluthile lwehomoni, njengokuya exesheni okanye ukuya exesheni. Ukuqonda ezi patheni kuvumela amanyathelo afanelekileyo okukhusela kunye nonyango lwangexesha.
c) Indlela yokutya: Ukutya okuhlukahlukeneyo kunye neziselo zichongiwe njengezinto ezibangela i-migraine kwabanye abantu. Ukuyeka ukutya okanye ukutya ukutya kunye neziselo ezithile, ezifana notywala, itshokolethi, intlanzi etshayiweyo, inyama enyangisiweyo kunye neetshizi ezisele zikhulile, kunokonyusa umngcipheko wakho wokuba nemigraines. Ukugcina idayari yokutya kunokunceda ukuchonga izinto ezibangela umntu kunye nokukhokela ukuguqulwa kokutya.
d) Imiba yokusingqongileyo: Izibane ezikhanyayo, ingxolo enkulu kunye nevumba elinamandla kunomthwalo ogqithisiweyo weemvakalelo kwaye kubangele i-migraines. Ukunxiba iindondo zelanga, ukusebenzisa ii-earplugs, kunye nokuphepha iimeko ezibangela ukuba umntu aqalise kunokunceda.
e) Ukutshintsha kwemozulu: Ukutshintsha kweemeko zemozulu, ngakumbi ukutshintsha koxinzelelo lomoya, kunokubangela ukuba abanye abantu babe nemigraines. Ukuhlala u-hydrated kunye nokugcina ishedyuli yokulala engaguqukiyo kunokunceda ukulawula ezi zinto zibangela.
f) Ukunqongophala kokulala: Ukuba uhlala udiniwe okanye ungalali ngokwaneleyo ebusuku, oko kunokuchaphazela umsebenzi wesigqi sakho se-circadian (okanye umjikelo wendalo wokuvuka nokuphumla kwengqondo yakho).
2. Qaphela iimpawu eziqhelekileyo ze-migraine
I-Migraines ayikho nje intloko ebuhlungu; Bahlala bebonisa uluhlu lweempawu eziphazamisa kakhulu ubomi bemihla ngemihla. Ukuqonda nokuqonda ezi mpawu kubalulekile kuxilongo olululo kunye nolawulo olusebenzayo. Ezinye iimpawu eziqhelekileyo ezinxulumene ne-migraines ziquka:
a) Intloko ebuhlungu kakhulu: I-Migraines ibonakaliswe ngokubetha okanye ukubetha intlungu, ngokuqhelekileyo kwicala elinye lentloko. Iintlungu zisenokuba phakathi ukuya kobukhali kwaye zinokuba mandundu xa usenza umsebenzi womzimba.
b) I-Aura: Abanye abantu bafumana i-aura ngaphambi kokuhlaselwa kwe-migraine. IiHalos zihlala ziziphazamiso zexeshana, ezinjengokubona izibane ezidanyazayo, iindawo ezingaboniyo, okanye imigca ejijekileyo. Nangona kunjalo, i-aura inokubonakala njengokuphazamiseka kweemvakalelo okanye intetho okanye ubunzima bolwimi.
c) Isicaphucaphu nokugabha: I-Migraines idla ngokubangela iimpawu zesisu, kuquka isicaphucaphu, ukuhlanza, nokungathandi ukutya. Ezi zimpawu zingaqhubeka kulo lonke uhlaselo lwe-migraine kwaye nangemva kokuba intloko iyancipha.
d) Ukuva ubunzima ekukhanyeni kunye nesandi: I-Migraines idla ngokubangela ukwanda kovakalelo ekukhanyeni kunye nesandi, okwenza kube nzima kumntu ukunyamezela izibane ezikhanyayo okanye ingxolo enkulu. Olu luvo, olubizwa ngokuba yi-photophobia kunye ne-phonophobia, ngokulandelanayo, lunokwandisa ngakumbi ukungahambi kakuhle ngexesha le-migraine.
e) Ukudinwa kunye nesiyezi: I-Migraines inokwenza umntu azive ediniwe, ediniwe kwaye edidekile. Abanye abantu banokuziva benesiyezi okanye babe nobunzima bokugxila ngexesha lokuhlaselwa kwe-migraine okanye kwisigaba se-post-migraine.
Isishwankathelo, kubalulekile ukujongana neengcambu ze-migraine kwaye ungagxili nje ekulawuleni iimpawu. Izinto zokuphila ezifana nokutya, iipatheni zokulala, amanqanaba oxinzelelo, kunye ne-hydration inokuchaphazela kakhulu ukuphindaphinda kunye nokuqina kwemigraines. Ukukhethwa kwendlela yokuphila enempilo kunye nokusetyenziswa kweendlela zokunciphisa uxinzelelo, zidibaniswe namayeza, kufuneka kube yingqwalasela ephambili yonyango lwe-migraine.
Umbuzo: Ziziphi ezinye iinguqu kwindlela yokuphila enokunceda ukukhusela i-migraines?
A: Olunye utshintsho lwendlela yokuphila olunokunceda ukukhusela i-migraines lubandakanya ukugcina ishedyuli yokulala rhoqo, ukulawula amanqanaba oxinzelelo, ukwenza umthambo rhoqo, ukutya ukutya okunokulinganisela, ukuhlala u-hydrated, ukuphepha ukutya okubangelwa ukutya kunye neziselo, ukunciphisa i-caffeine, kunye nokuziqhelanisa neendlela zokuphumla.
Umbuzo: Ngaba ukulala ngokwaneleyo kunokunceda ukukhusela i-migraines?
A: Ewe, ukugcina ishedyuli yokulala rhoqo kunye nokulala ngokwaneleyo kunokunceda ukukhusela i-migraines. Ukungabikho kokulala okanye utshintsho kwiipatheni zokulala kunokubangela i-migraines kwabanye abantu. Kunconywa ukuseka inkqubo yokulala ehambelanayo kwaye ujolise kwiiyure ze-7-9 zokulala ubusuku bonke ukunciphisa umngcipheko we-migraines.
Ukuziphendulela: Eli nqaku lelolwazi ngokubanzi kuphela kwaye akufanele lithathwe njengeliphi na icebiso lonyango. Olunye ulwazi lweposti yebhlog luvela kwi-Intanethi kwaye alunamsebenzi. Le webhusayithi inoxanduva kuphela lokuhlela, ukufomatha kunye nokuhlela amanqaku. Injongo yokudlulisa ulwazi olongezelelekileyo ayithethi ukuba uyavumelana neembono zayo okanye uqinisekise ubunyani bomxholo wayo. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Nov-20-2023
