Kev kho zoo tshaj plaws rau cov tib neeg uas muaj mob migraines nquag lossis hnyav yog kev tiv thaiv. Ntau yam tuaj yeem ua tiav los tiv thaiv kev mob taub hau, qhov zoo tshaj plaws uas yog nrhiav koj tus kheej ua rau mob taub hau. Kev hloov pauv kev ua neej tau pom los txo qhov mob hnyav thiab ntau zaus ntawm kev mob taub hau hauv ntau tus neeg. Koj tuaj yeem ua raws cov kauj ruam yooj yim no kom pom koj cov tsos mob migraine thiab pab tiv thaiv lawv kom tsis txhob tshwm sim.
Kauj ruam
Txoj Kev 1 ntawm 5: Kev Tswj Cov Teeb Meem
Kauj Ruam 1. Tiv thaiv kom tsis txhob muaj ntshav qab zib
Cov ntshav qab zib tsawg, tseem hu ua hypoglycemia, tuaj yeem ua rau mob taub hau. Hypoglycemia yog tshwm sim los ntawm kev tsis muaj cov as -ham lossis noj ntau dhau cov carbohydrates uas tau hloov pauv mus ua cov piam thaj hauv cov ntshav. Kev noj zaub mov me me tas li yog ib qho tseem ceeb hauv kev tswj ntshav qab zib. Tsis txhob hla pluas mov. Tsis txhob ua kom cov carbohydrates zoo li qab zib thiab qhob cij dawb. Txawm li cas los xij, qhob cij ua los ntawm cov nplej tuaj yeem noj tau.
Rau txhua pluas noj me me, xaiv cov khoom noj ua ke xws li txiv hmab txiv ntoo thiab zaub tshiab nrog cov zaub mov muaj protein ntau xws li qe lossis nqaij muaj roj tsawg. Qhov ua ke no yuav pab ua kom koj cov ntshav qab zib nyob ruaj khov
Kauj Ruam 2. Zam cov khoom noj uas muaj tyramine thiab nitrites
Tyramine yog cov tshuaj uas tuaj yeem tso tshuaj norepinephrine hauv lub hlwb uas tuaj yeem ua rau mob taub hau. Ntau yam khoom noj muaj tyramine lossis nitrite. Qee qhov no suav nrog eggplant, qos yaj ywm, hnyuv ntxwm, nqaij npuas kib, nqaij npua, zaub ntsuab, qab zib, hnub nyoog cheese, npias, thiab cawv liab.
- Qee lwm cov khoom noj uas muaj tyramine yog qhob noom xim kasfes, kib zaub, txiv tsawb, prunes, taum dav, txiv lws suav, thiab txiv hmab txiv ntoo citrus.
- Cov zaub mov uas muaj ntau cov txuj lom xws li MSG lossis cov khoom siv ntxiv dag zog kuj tseem tuaj yeem ua rau mob taub hau.
- Cov khoom kua taum, tshwj xeeb tshaj yog cov uas tau fermented, kuj muaj qib siab ntawm tyramine. Tofu, kua ntses, ntses teriyaki, thiab miso yog qee qhov piv txwv ntawm cov khoom lag luam taum pauv.
Kauj Ruam 3. Ceev faj txog kev tsis haum zaub mov
Kev ua xua rau qee yam khoom noj tuaj yeem ua rau mob taub hau hauv cov neeg rhiab. Nws yog tshwm sim los ntawm qhov mob tshwm sim nrog kev ua xua. Sim zam txhua yam zaub mov uas koj ua xua rau thiab koj xav tias yuav ua rau koj tsis haum.
- Yog tias koj muaj mob taub hau, sau tag nrho cov khoom noj uas koj noj thaum nruab hnub. Txoj kev ntawd, koj tuaj yeem taug qab thiab pib kwv yees cov zaub mov uas koj ua xua rau. Koj kuj tuaj yeem ua qhov kev kuaj ua xua nrog kev pab ntawm kws kho mob.
- Cov zaub mov uas feem ntau ua rau muaj kev tsis haum xeeb yog nplej, txiv ntseej, khoom siv mis nyuj, thiab qee yam nplej.
- Yog tias koj tau txiav txim siab cov zaub mov uas ua rau mob taub hau, tshem lawv tawm ntawm koj cov zaub mov. Yog tias koj tsis paub tseeb, tsis txhob noj zaub mov ib pliag kom pom tias nws ua li cas rau koj lub cev. Lossis, koj tseem tuaj yeem nug koj tus kws kho mob kom kuaj qhov tsis haum zaub mov.
- Nco ntsoov tias tsis yog txhua tus muaj cov zaub mov zoo ib yam lossis ua xua rau cov lus teb. Khoom noj uas ua rau tus neeg mob migraines tej zaum yuav tsis muab rau koj.
Kauj Ruam 4. Ua kom koj tus kheej muaj dej txaus
Ib qho ntawm cov laj thawj tseem ceeb ntawm migraines yog lub cev qhuav dej. Vim tias lub cev xav tau dej ntau txhua hnub, lub cev yuav hnov mob thiab tsis xis nyob yog tias nws tsis muaj dej. Lub cev qhuav dej ua rau lwm cov tsos mob xws li qaug zog, mob leeg, thiab kiv taub hau.
Qhov zoo tshaj plaws ntawm cov dej yog dej. Lwm yam dej qab zib uas muaj qis (lossis tsis pub dawb) qab zib lossis khoom qab zib dag thiab tsis muaj caffeine kuj tseem tuaj yeem pab kom koj haus dej
Kauj Ruam 5. Zam qee yam teeb pom kev
Thaum sim tiv thaiv kev mob taub hau, zam lub teeb ci. Qee lub teeb xim tuaj yeem ua rau mob taub hau hauv qee tus neeg. Qhov rhiab heev no hu ua photophobia. Qhov phobia no tshwm sim thaum lub teeb ua rau mob taub hau vim tias cov hlab ntsha hauv lub qhov muag hu ua neurons tau qhib los ntawm lub teeb ci.
Thaum qhov no tshwm sim, cov neurons tseem ua haujlwm thiab qhov mob yuav qis dua yog tias koj nyob hauv qhov tsaus ntuj li 20-30 feeb
Kauj Ruam 6. Tsis txhob raug rau cov kev txhawb siab ntau dhau
Hnav looj tsom iav dub thaum huab cua tshav ntuj vim lub teeb ci lossis ci ntsa iab qee zaum ua rau mob taub hau. Lub teeb daus, dej, lossis vaj tse tuaj yeem ua rau mob taub hau. Yog tias ua tau, tsom iav yuav tsum muaj cov tsom iav zoo zoo thiab muaj cov vaj huam sib luag sab. Qee tus neeg mob migraine kuj pom cov xim xim pab tau.
- So koj ob lub qhov muag tas li thaum saib TV lossis siv computer. Kho qhov ci ci thiab qib sib piv ntawm koj lub TV thiab lub computer. Yog tias koj tab tom siv lub vijtsam tsom iav, txo qhov kev xav nrog lub lim dej, lossis los ntawm kev npog cov ntaub thiab cov ntaub thaum lub hnub ci tuaj.
- Cov kev xav tsis pom kev, xws li cov tshuaj tsw qab muaj zog, tuaj yeem ua rau mob taub hau hauv qee tus neeg. Yog tias koj hnov ntxhiab tsw ntxhiab uas zoo li ua rau mob taub hau, sim ua kom tsis hnov tsw.
Kauj Ruam 7. Tsis txhob mloog nrov nrov ntau zaus
Migraines tuaj yeem ua rau muaj suab nrov nrov, tshwj xeeb tshaj yog tias lawv txuas ntxiv mus. Qhov laj thawj tseem tsis tau meej, tab sis cov kws tshaj lij sib cav tias cov neeg mob migraine yuav tsis tuaj yeem daws cov suab nrov nrov. Kuj tseem muaj lub tswv yim tias lub pob ntseg sab hauv yog qhov ua rau.
Kauj Ruam 8. Saib rau kev hloov pauv huab cua
Kev hloov pauv huab cua lossis huab cua, uas cuam tshuam nrog kev ntsuas huab cua, tuaj yeem ua rau mob taub hau. Qhov cua qhuav lossis cua sov, cua qhuav tuaj yeem ua rau mob taub hau. Qhov xwm txheej no tshwm sim los ntawm kev tsis sib xws ntawm cov tshuaj hauv lub cev vim hloov pauv hauv lub siab.
Txoj Kev 2 ntawm 5: Hloov Txoj Kev Ua Neej
Kauj Ruam 1. Noj cov khoom noj uas tiv thaiv mob taub hau
Siv kev noj zaub mov zoo thiab muaj txiaj ntsig zoo suav nrog txiv hmab txiv ntoo, zaub, nplej tag nrho, thiab protein. Noj ntau cov zaub ntsuab tsaus xws li zaub paj, zaub ntsuab, thiab zaub ntsuab. Koj tseem tuaj yeem noj qe, yogurt, thiab mis nyuj muaj roj tsawg rau cov protein kom noj qab nyob zoo. Cov khoom noj no muaj cov vitamins B uas pab tiv thaiv kev mob taub hau.
- Noj cov khoom noj uas muaj magnesium siab. Magnesium so cov hlab ntsha thiab ua kom lub cev ua haujlwm tau zoo. Qee cov khoom noj uas muaj magnesium siab yog cov txiv ntseej xws li almonds thiab cashews, cov nplej tag nrho, cov noob nplej, taum pauv, avocados, yogurt, chocolate tsaus, thiab zaub ntsuab nplooj.
- Ntses roj kuj tseem tuaj yeem pab tiv thaiv kev mob taub hau. Noj cov ntses uas muaj roj xws li ntses liab, tuna, sardines, lossis anchovies peb zaug hauv ib lub lis piam txhawm rau nce cov omega-3 thiab cov rog rog.
Kauj Ruam 2. Txiav luam yeeb
Kev haus luam yeeb tau paub tias ua rau mob taub hau. Yog tias koj tsis xav tias koj tuaj yeem txiav luam yeeb ntawm koj tus kheej, hu rau koj tus kws kho mob thiab tham txog cov tswv yim lossis tshuaj uas tuaj yeem pab koj txiav luam yeeb.
Ib txoj kev tshawb fawb pom tau tias kev haus luam yeeb ntau dua 5 luam yeeb hauv ib hnub feem ntau yuav ua rau mob taub hau. Yog tias koj tsis tuaj yeem txiav luam yeeb, nws yuav pab tau kom txwv cov luam yeeb kom tsawg dua 5 luam yeeb hauv ib hnub
Kauj Ruam 3. Tsis txhob muaj caffeine
Caffeine cuam tshuam rau tib neeg hauv ntau txoj kev. Txawm hais tias nws ua rau mob taub hau hauv qee tus neeg, caffeine kuj tseem tuaj yeem pab tau. Yog tias koj siv caffeine tsis tu ncua thiab xav tias nws ua rau mob taub hau, sim txo koj txoj kev siv me ntsis ib zaug. Txiav caffeine tam sim tuaj yeem ua rau mob taub hau. Yog li, yuav tsum paub txog qhov no thiab tau siv rau koj tus kheej kom txo qis kev noj haus.
- Caffeine tau paub los pab vim tias nws yog cov khoom tseem ceeb hauv qee qhov kev mob taub hau. Txawm li cas los xij, caffeine tej zaum yuav tsis pab nrog mob taub hau yog tias koj noj nws txhua hnub vim tias koj lub cev twb tsis muaj zog tiv thaiv nws cov teebmeem.
- Sim tshem tawm cov khoom noj uas muaj caffeinated thiab dej haus kom pom cov txiaj ntsig hauv koj rooj plaub.
Kauj Ruam 4. Tau pw ntau dua raws sij hawm
Kev pw tsaug zog tsis tu ncua txo lub zog thiab ua siab ntev rau qee yam kev txhawb siab. Tsis tsaug zog thiab pw tsis tsaug zog ua rau muaj kev pheej hmoo mob migraines. Txawm li cas los xij, tsaug zog ntau dhau kuj tuaj yeem ua rau mob taub hau. Yog tias lub cev tsis tau so txaus, mob taub hau tuaj yeem tshwm sim vim tsis muaj kev pw tsaug zog tsis tu ncua.
Migraines kuj tuaj yeem tshwm sim thaum koj tsaug zog ntev dua li ib txwm. Qhov no tuaj yeem tshwm sim thaum kev hloov pauv haujlwm lossis thaum ntsib kev dav hlau
Kauj Ruam 5. Txwv kev haus cawv
Rau ntau tus neeg mob migraine, cawv tuaj yeem ua rau mob taub hau, xeev siab, thiab lwm yam tsos mob migraine uas tuaj yeem nyob ntev rau hnub. Cawv, tshwj xeeb yog npias thiab cawv liab, muaj ntau tyramine (ua rau mob taub hau). Siv koj phau ntawv teev npe mob taub hau los teev cov kev txwv.
Qee tus neeg mob migraine tsis xav tias cawv cuam tshuam rau lawv txhua. Txawm li cas los xij, tseem muaj cov uas tsis tuaj yeem noj nws txhua
Kauj Ruam 6. Tswj lossis zam kev ntxhov siab
Kev nyuab siab ua rau mob taub hau hnyav vim yog cov leeg nruj thiab ua kom cov hlab ntshav nthuav dav. Kev tswj kev ntxhov siab los ntawm kev siv cov txheej txheem so kom txaus, kev xav zoo, thiab kev tswj lub sijhawm tuaj yeem pab tiv thaiv kev mob taub hau. Kev so thiab biofeedback kuj tau pom los pab ntau tus neeg mob migraine hauv kev txo kev mob taub hau. Biofeedback yog tus neeg muaj peev xwm tswj hwm nws cov cim tseem ceeb, xws li lub cev kub, lub plawv dhia, thiab ntshav siab los ntawm kev xyaum ua kom so.
Ua kom qoj ib ce, xws li kev xav, ua pa, yoga, thiab thov Vajtswv
Kauj Ruam 7. Ua haujlwm nquag
Rau ntau tus neeg, kev tawm dag zog ib txwm tuaj yeem txo qis ntawm kev mob taub hau. Ntxiv rau kev pab txo qis kev ntxhov siab thiab ua rau koj zoo siab, kev tawm dag zog kuj tseem ua rau cov leeg nruj uas tuaj yeem ua rau mob taub hau. Txawm li cas los xij, tsis txhob ua nws ntau dhau vim tias kev tawm dag zog tam sim lossis mob hnyav kuj tseem cuam tshuam nrog ua rau mob taub hau. Ua kom sov sov ua ntej thiab xyuas kom tseeb tias koj lub cev muaj dej txaus ua ntej thiab tom qab qoj ib ce. Tsis tawm dag zog hauv qhov kub lossis txias kuj tseem tuaj yeem pab tau.
Khaws koj lub cev kom zoo. Lub cev tsis zoo tuaj yeem ua rau mob taub hau vim cov leeg nruj
Kauj Ruam 8. Siv lub tshuab nqus dej
Cov cua qhuav tuaj yeem ua rau muaj kev pheej hmoo ntawm migraines. Qhov no yog vim tus lej ntawm cov ions zoo hauv huab cua ua rau nce qib serotonin (cov tshuaj xa xov paj hlwb uas nce ntxiv thaum mob taub hau). Yog li tias qhov xwm txheej no tsis tshwm sim, siv lub tshuab ua kom ntub dej lossis ntau zaus rhaub dej kom ua kom cov av noo.
Txoj Kev 3 ntawm 5: Noj Tshuaj
Kauj Ruam 1. Ntsuam xyuas cov tshuaj hormone uas koj tab tom noj
Ntau tus poj niam uas raug kev txom nyem los ntawm kev mob taub hau xav tias nquag ntuav thiab xeev siab ua ntej lossis thaum lub cev ntas. Tib yam tuaj yeem tshwm sim thaum cev xeeb tub lossis cev xeeb tub. Cov kws tshawb fawb xav tias qhov xwm txheej no tuaj yeem cuam tshuam nrog kev hloov pauv ntawm lub cev qib tshuaj estrogen. Yog tias koj muaj migraines ua ntej koj lub sijhawm, zam lossis hloov txoj kev uas koj siv cov tshuaj tiv thaiv qhov ncauj uas muaj tshuaj estrogen, vim tias cov tshuaj estrogen poob qis yuav ua rau mob taub hau uas hnyav dua li thaum koj coj lawv mus.
- Cov tshuaj tiv thaiv tshuaj estrogen siab ntau thiab cov tshuaj hloov pauv tshuaj hormone tuaj yeem ua rau mob qog noj ntshav ntau ntxiv hauv poj niam. Nws yog qhov zoo tshaj kom zam cov tshuaj no. Hu rau koj tus kws kho mob kom tsis txhob siv yog tias koj twb tau siv nws lawm thiab pom tias koj mob taub hau hnyav zuj zus lossis tshwm sim ntau dua.
- Nco ntsoov tias tshem tawm cov tshuaj tiv thaiv qhov ncauj tsis yog qhov kev daws teeb meem nkaus xwb. Qee tus poj niam xav tias txoj kev no pab txo qis kev mob migraines, tab sis kuj tseem muaj cov uas tau mob migraines tsuas yog thaum lawv tsis siv tshuaj rau ib lub lim tiam txhua lub hlis. Nyob ntawm qhov cuam tshuam, koj tuaj yeem hloov hom tshuaj uas koj tab tom noj lossis siv tshuaj tsis tu ncua. Nrog koj tus kws kho mob tham kom paub daws teeb meem tau.
Kauj Ruam 2. Noj tshuaj tiv thaiv kab mob
Yog tias koj tus mob migraines nquag lossis hnyav heev, nug koj tus kws kho mob txog tshuaj tiv thaiv. Cov tshuaj no, hu ua tshuaj prophylactic, tuaj yeem tsuas yog yuav los ntawm cov ntawv yuav tshuaj. Ntau ntawm lawv muaj cov kev mob tshwm sim loj heev uas yuav tsum tau siv nyob hauv tus kws kho mob saib xyuas thiab tsuas yog ua tom qab txhua qhov kev tiv thaiv uas tau hais los tham lawm. Txoj kev sib xyaw ua ke ntawm kev tiv thaiv tuaj yeem siv sijhawm ntev vim tias cov tshuaj muaj nyob rau hauv tsis haum nrog qhov tshwj xeeb ntawm txhua kis mob migraine.
- Cov tshuaj tiv thaiv kab mob plawv, suav nrog beta blockers xws li propranolol thiab atenolol, calcium channel blockers xws li verapamil, thiab tshuaj tiv thaiv ntshav siab xws li lisinopril thiab candesartan, tuaj yeem siv los pab txo kev mob taub hau.
- Tshuaj tua kab mob xws li valproic acid thiab topiramate tuaj yeem pab nrog mob taub hau. Txawm li cas los xij, nco ntsoov tias valproic acid tuaj yeem ua rau lub hlwb puas yog tias koj mob taub hau yog tshwm sim los ntawm kev tsis xwm yeem hauv lub cev.
- Antidepressants xws li tricyclics, amitriptyline, thiab fluoxetine tau pom tias muaj txiaj ntsig zoo rau ntau tus mob migraine. Nrog rau qhov koob tshuaj ib txwm muaj, cov tshuaj no muaj cov kev mob tshwm sim tseem ceeb. Txawm li cas los xij, tricyclics xws li nortriptyline uas tau siv nyob rau hauv qis koob tshuaj kho mob migraines muaj tsawg dua kev phiv.
- Marijuana yog ib txoj kev kho mob migraine uas tsis ntev los no tau nyiam cov neeg saib xyuas kev noj qab haus huv hauv ntiaj teb. Cannabis yog tsob ntoo uas tsis raug cai siv ntau qhov chaw, tab sis lwm qhov nws tuaj yeem thiab raug cai los yuav nrog tus kws kho mob daim ntawv xaj. Tshawb nrhiav cov cai tswj hwm qhov no hauv koj cheeb tsam thiab hu rau koj tus kws kho mob.
Kauj Ruam 3. Noj tshuaj ntxiv tom khw
Cov tshuaj yuav tsis yog cov tshuaj nkaus xwb uas tuaj yeem pab nrog mob taub hau. Qee yam txuj lom thiab zaub mov kuj tuaj yeem pab tau. Cov kws tshawb fawb pom muaj kev sib txheeb zoo ntawm magnesium tsis txaus thiab pib mob taub hau. Ntau qhov kev tshawb fawb tau pom tias kev noj cov tshuaj magnesium tas li tuaj yeem pab cov neeg mob migraine.
- Nco ntsoov tias koj yuav tsum sab laj nrog koj tus kws kho mob ua ntej noj cov khoom noj khoom haus lossis tshuaj ntsuab, tshwj xeeb tshaj yog thaum noj nrog cov tshuaj noj.
- Qee cov tshuaj ntsuab ntxiv, xws li rho tawm ntawm tsob ntoo feferfew, butterbur, thiab kudzu paus, tau pom los txo qis kev mob taub hau. Txawm li cas los xij, cov tshuaj ntxiv no yuav tsum tsis txhob noj los ntawm cov poj niam cev xeeb tub.
- Cov tshuaj vitamin B2 ntau (400 mg), tseem hu ua riboflavin, tuaj yeem pab tiv thaiv kev mob taub hau.
- Kev tshawb fawb txog cov zom zaub mov thiab kab mob hauv lub cev kuj tau qhia tias coenzyme lossis daim ntawv nquag siv ntawm cov vitamin B6 pab rau lub cev ua kom cov amino acid metabolism, cov piam thaj hauv cov metabolism, thiab kev xa xov paj hlwb. Coenzymes pab khaws cov tshuaj zoo li serotonin hauv lub hlwb kom sib npaug, yog li tiv thaiv cov tshuaj tsis txaus uas tuaj yeem ua rau mob taub hau.
Txoj Kev 4 ntawm 5: Paub Cov tsos mob Migraine
Kauj Ruam 1. Tham nrog koj tus kws kho mob txog koj mob taub hau
Yog tias koj tsis tau pom dua tias muaj mob taub hau, koj yuav tsum tham nrog koj mob taub hau nrog koj tus kws kho mob. Mob taub hau hnyav thiab ntev tuaj yeem yog cov tsos mob ntawm tus kab mob loj dua xws li qog hlwb. Ua ntej kho tus mob migraine koj tus kheej, koj yuav tsum hu rau koj tus kws kho mob thiab kws kho mob yuav txiav txim siab qhov ua rau koj mob taub hau.
Cov kws kho mob tseem yuav sau tshuaj thiab lwm txoj hauv kev los kho mob taub hau
Kauj Ruam 2. Kawm paub tias mob taub hau yog dab tsi
Mob taub hau yog mob taub hau uas tsis mob thaum xub thawj tab sis mob hnyav zuj zus. Migraines tuaj yeem kav ntev li ob peb feeb lossis ntau hnub. Migraines tuaj yeem hnov ntawm ib sab ntawm lub taub hau, nraub qaum caj dab lossis taub hau, lossis tom qab ib lub qhov muag. Migraines tuaj yeem tshwm sim nrog kev tso zis ntau ntxiv, ua daus no, qaug zog, xeev siab, ntuav, loog, tingling, tsis qab los, tawm hws, thiab nkag siab lub teeb thiab suab.
Tom qab mob taub hau poob qis, kev nyuaj siab yuav tshwm sim vim xav tau pw tsaug zog thiab mob caj dab
Kauj Ruam 3. Paub seb koj puas yuav raug teeb meem lossis tsis yog
Qee hom neeg muaj feem ntau mob migraines. Migraines feem ntau tshwm sim rau cov neeg hnub nyoog 10-40 xyoo. Migraines yuav txo qis rau cov neeg hauv lawv 50s. Migraine yog ib yam kab mob muaj keeb. Yog tias ib tus niam txiv muaj mob migraine, lawv tus menyuam muaj 50% kev pheej hmoo mob migraine. Qhov kev pheej hmoo nce mus txog 75% yog tias ob leeg niam txiv raug mob migraines.
Piv rau txiv neej, poj niam muaj kev pheej hmoo ntau dua 3 npaug ntawm kev mob migraines. Qhov no tuaj yeem yog vim muaj kev sib txuas ntawm qib tshuaj estrogen thiab migraines. Cov poj niam uas yuav muaj lub cev ntas feem ntau mob taub hau vim txo qis cov tshuaj estrogen
Kauj Ruam 4. Txheeb xyuas qhov theem prodromal
Migraines muaj qee theem. Theem prodromal yog thawj theem thiab tuaj yeem pib mus txog 24 teev ua ntej qhov mob taub hau tau tshwm sim. Qhov mob no tshwm sim hauv 60% ntawm cov neeg mob. Thaum cov tsos mob tshwm sim, so thiab nyob deb ntawm qhov muaj peev xwm tuaj yeem tiv thaiv kev mob taub hau yav tom ntej lossis txo lawv qhov hnyav. Nws tseem ceeb heev uas yuav tsum ua qhov zoo thaum muaj cov tsos mob tshwm sim vim tias kev ntxhov siab lossis ntxhov siab tuaj yeem ua rau nrawm lossis ua rau mob taub hau ntau ntxiv.
- Kev hloov pauv lub siab, suav nrog kev nyuaj siab, euphoria, thiab yws yws, tuaj yeem yog cov tsos mob ntxov ntawm migraines.
- Koj kuj tseem yuav muaj kev nqhis dej ntau ntxiv lossis khaws dej. Ntau tus neeg mob migraine muaj kev nqhis dej ua ntej yuav mob taub hau. Koj kuj tseem yuav pom muaj qhov nce lossis txo qis hauv qab los.
- Tej zaum koj yuav ntsib kev qaug zog, tsis muaj zog, sib txuas lus nyuaj lossis nkag siab lwm tus, nyuaj hais lus, caj dab txhav, kiv taub hau, txhais tes lossis txhais taw tsis muaj zog, lossis lub ntsej muag tsis pom kev ua rau poob nyiaj tsis txaus. Yog tias cov tsos mob no tshiab rau koj lossis mob hnyav dua li ib txwm muaj, hu rau koj tus kws kho mob tam sim.
Kauj Ruam 5. Paub txog tus yam ntxwv ntawm theem aura
Aura theem tshwm tom qab theem prodromal. Tsuas yog 15% ntawm cov neeg mob tau ntsib theem no. Mob taub hau zoo li yuav pib ntawm theem no. Cov neeg uas tau ntsib theem no yws ntawm pom cov teeb lossis teeb taws thiab tsis pom. Cov theem no tuaj yeem tshwm sim li 5 feeb mus rau ib teev ua ntej kev mob taub hau.
- Lub sijhawm aura tseem tuaj yeem tshwm sim thaum daim tawv nqaij ua rau tawv nqaij lossis loog. Tsis hnov lus kuj tuaj yeem tshwm sim.
- Ib daim ntawv tsis tshua muaj tshwm sim ntawm tus mob migraine hu ua "Alice in Wonderland Syndrome" tuaj yeem hloov pauv qhov kev xav ntawm ib tus neeg lub cev lossis ib puag ncig. Hom aura no feem ntau tshwm sim rau menyuam yaus, tab sis qee zaum tshwm sim rau cov neeg laus mob migraine.
Kauj Ruam 6. Nkag siab txog theem nquag mob taub hau
Theem mob taub hau yog theem tom ntej thiab yog qhov phem tshaj rau cov neeg mob feem ntau. Kev mob taub hau feem ntau pib ntawm qhov chaw me me ntawm lub taub hau thiab tuaj yeem txav mus rau lwm qhov ntawm lub taub hau. Nws qhov kev tsis txaus siab yog mob taub hau. Ntau qhov kev txav chaw thiab lwm yam xws li lub teeb thiab suab tuaj yeem ua rau mob hnyav dua.
- Tus neeg mob feem ntau tsis tuaj yeem tham nrog nws vim qhov mob hauv nws lub taub hau.
- Zawv plab, xeev siab, lossis ntuav kuj tuaj yeem tshwm sim thaum theem mob taub hau.
Kauj Ruam 7. Nkag siab txog theem kev daws teeb meem
Theem kawg ntawm kev mob taub hau yog theem kev daws teeb meem. Hauv theem no, lub cev tau rov zoo los ntawm kev mob taub hau. Ntau tus neeg mob yws ntawm qaug zog tom qab mob taub hau. Lub caij no, qee cov neeg mob ua rau chim siab thiab muaj kev hloov pauv tom qab theem mob taub hau dhau lawm.
Txoj Kev 5 ntawm 5: Tsim Txoj Cai Tswj Kev Mob Nkeeg
Kauj Ruam 1. Khaws phau ntawv teev npe mob taub hau
Txawm hais tias mob taub hau muaj qee qhov tshwm sim tshwm sim, koj yuav tsum nrhiav seb yam tshwj xeeb ua rau koj mob taub hau. Phau ntawv sau mob taub hau tuaj yeem pab koj txiav txim siab nws thiab pab koj thiab koj tus kws kho mob saib xyuas qhov ua tau zoo ntawm kev kho mob. Saib xyuas lub cav ntawm yam yuav tsum ua, zaub mov noj, kev paub dhau los, thiab kev xav rau 24 teev ua ntej kev mob taub hau tuaj yeem qhia koj ntau yam txog kev mob taub hau tshwj xeeb uas koj tab tom ntsib.
- Pib phau ntawv teev npe los ntawm kev nug koj tus kheej cov lus nug hauv qab no: Thaum twg kuv pib mob taub hau? Cov mob taub hau no tshwm sim ntau npaum li cas? Thaum twg migraines tshwm sim (lub sijhawm lossis hnub tshwj xeeb)? Kuv yuav piav qhia qhov mob li cas? Dab tsi yog txhais? Kuv puas muaj lwm yam mob taub hau? Puas muaj ib tus neeg hauv tsev neeg tau ntsib nws? Puas pom kev hloov thaum mob taub hau? Kuv puas muaj nws thaum kuv nyob ntawm kuv lub sijhawm?
- Sau hnub, lub sijhawm txij thaum pib ua kom tiav, ntsuas qhov mob ntawm 0-10, ua rau pom, cov tsos mob yav dhau los, cov tshuaj uas koj noj kom txo tau lawv, thiab mob taub hau.
- Muaj cov xov tooj ntawm tes uas tuaj yeem taug qab kev mob taub hau, ua rau, auras, tshuaj, thiab lwm yam cuam tshuam. Rau cov neeg siv Android, daim ntawv thov kev mob taub hau tuaj yeem tshawb hauv Google Play Store los ntawm kev ntaus lo lus tseem ceeb "mob taub hau" lossis cuam tshuam nrog mob taub hau.
Kauj Ruam 2. Txheeb xyuas qhov ua rau koj mob migraines
Migraines tsis yog tshwm sim los ntawm ib yam. Qhov tseeb ua rau migraines tsis meej thiab tuaj yeem sib txawv ntawm ib tus neeg mus rau lwm tus. Migraines tshwm sim los ntawm ntau yam sib txawv, los ntawm zaub mov, tsw ntxhiab, suab, yam pom, qauv pw lossis ua haujlwm txhua hnub. Nco ntsoov sau txhua yam koj ua txhua hnub kom lub sijhawm dhau mus, qhov tshwj xeeb ua rau koj mob taub hau tuaj yeem txiav tawm.
Kauj Ruam 3. Tsim txoj phiaj xwm kev tswj mob taub hau
Thaum txhua hom migraines tsis tuaj yeem zam tau, koj tuaj yeem tswj hwm lawv. Saib cov qauv uas tsim hauv koj phau ntawv teev npe mob taub hau. Saib rau qhov tshwm sim tshwj xeeb thiab lub sijhawm (hnub, lub lis piam lossis lub caij) uas ua rau mob taub hau hnyav dua.
- Thaum koj pom tus qauv, tsim ib txoj hauv kev los tswj kev tiv thaiv mob taub hau. Ua raws txoj kev npaj, zam kev ua kom raug, thiab paub txog yam uas ua rau koj nkag siab. Sau cov txiaj ntsig thiab ua raws cov txheej txheem uas tuaj yeem ua rau koj tiv thaiv kev mob taub hau.
- Lwm qhov hloov pauv tau yog noj tshuaj thaum mob taub hau pib thiab qhia rau lwm tus txog koj qhov mob.
Lub tswv yim
- Qee qhov ua rau mob migraine, xws li kev hloov pauv huab cua thiab kev coj khaub ncaws, yog qhov tsis yooj yim sua. Yog tias koj cuam tshuam los ntawm yam uas koj tsis tuaj yeem tswj hwm (zoo li huab cua thiab koj lub sijhawm), so thiab zam lwm qhov ua rau yuav pab tau.
- Migraine triggers tsis nkag siab zoo. Thaum muaj ntau cov lus pom zoo rau cov zaub mov thiab cov dej num kom zam, qhov ua rau koj yuav tsum zam yog qhov tshwj xeeb uas ua rau koj mob taub hau.
- Qee tus neeg kuj tau tshaj tawm tias kev siv tshuaj acupressure, kho mob, zaws, thiab tshuaj kho mob chiropractic tuaj yeem pab tswj kev mob taub hau. Txawm li cas los xij, tam sim no tsis muaj pov thawj tshawb fawb los qhia tias cov txheej txheem no muaj txiaj ntsig.
- Hmoov tsis zoo, tseem tsis muaj kev kho rau mob taub hau. Txawm los ntawm kev zam qhov tshwm sim thiab noj tshuaj tiv thaiv kab mob, cov neeg mob migraine feem ntau yuav muaj mob migraines dua.
- Ntau tus kws kho mob taub hau tau tshaj qhia txog kev tiv thaiv kev mob taub hau siv tshuaj Botox.
Ceeb toom
- Kab lus no yog cov lus qhia dav dav thiab tsis yog lub hom phiaj los hloov kho cov lus qhia kho mob. Tham nrog koj tus kws kho mob ua ntej noj tshuaj lossis ua ntej hloov pauv txoj kev ua neej hloov pauv.
- Yog tias koj noj tshuaj tom khw ntau dua ib nrab lub hlis, mob taub hau tuaj yeem rov qab thaum koj tso tseg. Yog li ntawd, siv tshuaj aspirin, ibuprofen lossis lwm yam tshuaj kho mob tsuas yog thaum xav tau. Tham nrog koj tus kws kho mob txog txoj hauv kev nyab xeeb los noj cov tshuaj no.
