Yog tias tsis kho tam sim, mob taub hau tuaj yeem nyob ntev li plaub teev mus rau peb hnub. Nres kev mob taub hau tam sim ntawd los ntawm kev tso koj tus kheej rau hauv ib puag ncig kev mob taub hau thiab sim ntau yam kev kho mob lossis kev kho ntuj uas ntseeg tias yuav pab daws qhov mob taub hau no.
Kauj ruam
Ntu 1 ntawm 3: Tshuaj Kho Mob
Kauj Ruam 1. Noj cov tshuaj kom raug
Kev tshawb fawb pom zoo cov tshuaj uas tuaj yeem pab tshem tawm mob taub hau yog vitamin B2, nplooj nplooj, melatonin, cog ntoo, coenzyme Q10, thiab magnesium.
- Cov tshuaj ntxiv uas muaj butterbur yog ib qho txiaj ntsig tshaj plaws thiab tuaj yeem tiv thaiv kev mob taub hau thiab txo qhov mob hnyav ntawm kev mob taub hau. Cov tshuaj ntxiv no tseem txo qhov mob thiab ua kom cov ntshav ntws zoo thaum ua haujlwm ua beta blocker. Yog li, nws tuaj yeem tiv thaiv kev txhaws hauv cov hlab ntshav. Noj cov tshuaj ntxiv ntawm koob tshuaj 50 mg thiab xyuas kom tseeb tias nws tau sau tias "PA (pyrrolizidine alkaloids) dawb."
- Vitamin B2 lossis feem ntau hu ua riboflavin, kuj tseem tau paub los txo qhov zaus thiab qhov hnyav ntawm kev mob taub hau. Noj 400 mg ntawm vitamin B2 txhua hnub tuaj yeem txo qis cov tsos mob ntawm tus mob migraine ntau npaum li 50 feem pua thiab noj nws thaum mob taub hau tuaj yeem txo qis qhov mob.
- Sedar nplooj, melatonin, thiab coenzyme Q10 tuaj yeem lossis tsis tuaj yeem pab txo qhov hnyav ntawm kev mob taub hau thaum lawv tawm tsam. Tab sis cov xov xwm zoo yog, kev txhaj tshuaj zoo ntawm cov tshuaj no tuaj yeem pab txo qis kev tawm tsam mob taub hau.
- Magnesium muaj cov teebmeem tsis paub meej. 500 mg magnesium ntxiv tuaj yeem pab txo qhov mob hnyav ntawm migraines yog tias mob migraines cuam tshuam nrog kev coj khaub ncaws; dua li ntawd, nws cov txiaj ntsig tau sib cav.
Kauj Ruam 2. Ua tshuaj yej nrog lavender lossis lwm yam tshuaj ntsuab muaj txiaj ntsig
Tshuaj ntsuab tuaj yeem ua rau lub cev nyob ntsiag to thiab txo qhov nro uas ua rau qee qhov lossis tag nrho ntawm kev mob taub hau. Raws li qhov tshwm sim, koj yuav pom qhov mob taub hau poob qis sai. Lavender, qhiav, kua txob, thiab kua txob cayenne tuaj yeem pab txhua tus.
- Lavender txo qhov mob ntawm cov hlab ntsha thiab feem ntau yog cov tshuaj ntsuab zoo tshaj plaws rau kev ntxhov siab, kev ntxhov siab, thiab kev nyuab siab vim kev mob taub hau. Ntxiv nrog rau haus tshuaj ntsuab tshuaj ntsuab lavender, koj tseem tuaj yeem tso lub hnab kub lossis pob ntawv ntawm lavender qhuav hla koj ob lub qhov muag kom txo kev mob taub hau thaum lawv pib.
- Ginger, peppermint, thiab cayenne kua txob muaj cov yam ntxwv ua kom mob siab. Ginger thiab peppermint yog qhov zoo rau txo qhov xeev siab cuam tshuam nrog mob taub hau. Nco ntsoov tias cov qhiav tuaj yeem ua rau cov ntshav qis, yog li nws yuav tsum zam yog tias koj noj cov tshuaj ua kom ntshav qis.
- Ua tshuaj ntsuab tshuaj ntsuab uas tuaj yeem tshem tawm mob taub hau los ntawm steeping pinch ntawm cayenne kua txob, 2.5 cm ntawm cov qhiav tshiab, thiab 1 tsp ntawm cov kua txob qhuav hauv 500 ml dej npau rau 15 feeb.
Kauj Ruam 3. Txiav txim siab txo koj cov dej haus caffeinated
Caffeine yog ib qho piv txwv thaum nws los txog rau mob taub hau. Ntau dhau tuaj yeem ua rau mob taub hau, tab sis haus me me ntawm cov dej caffeinated thaum mob taub hau tuaj yeem pab daws qhov mob.
- Siv me me ntawm cov dej cawv muaj caffeinated: ib lub peev xwm ntawm dej qab zib, khob kas fes, khob dej tshuaj yej, lossis ib qho qhob noom xim kasfes yuav txaus. Tsis txhob haus dej haus cawv uas muaj caffeine ntau.
- Nws yuav tsum tau sau tseg tias txoj kev no feem ntau ua haujlwm yog tias mob taub hau tsis tau pib ua los ntawm caffeine.
Kauj Ruam 4. Zaws cov tuam tsev thiab caj dab
Migraine cuam tshuam nrog kev nruj. Qee zaum luv luv, zaws yooj yim tuaj yeem so cov leeg thiab cov hlab ntshav kom txo tau cov tsos mob migraine.
- Siv qhov ntsuas thiab ntiv tes nruab nrab ntawm ob txhais tes maj mam zaws cov tuam tsev, ob sab ntawm lub caj dab, thiab lub caj dab ntawm lub caj dab. Siv khov kho tab sis maj mam muab tso rau hauv cov lus tsa suab.
- Txhawm rau ua kom muaj txiaj ntsig zoo ntawm cov txheej txheem no, nqes koj cov ntiv tes hauv dej txias ua ntej pib zaws. Cov dej txias tuaj yeem txwv cov hlab ntshav, yog li ua kom cov ntshav ntws mus rau lub taub hau.
Kauj Ruam 5. Kho mob migraines me me nrog qoj ib ce aerobic
Tsuav yog qhov mob tsis tuaj yeem ua tau, lub zog qoj ib ce aerobic tuaj yeem txhim kho cov ntshav ncig mus rau lwm qhov hauv lub cev thiab daws kev mob taub hau.
- Kev qoj ib ce aerobic tsim nyog sim thaum koj muaj mob taub hau, uas suav nrog taug kev nrawm, khiav, caij tsheb kauj vab, lossis ua luam dej.
- Thaum lub plawv tso, cov ntshav ncig yuav nce ntxiv thiab ruaj khov kom cov ntshav tsis ntws sai sai rau lub taub hau.
- Ntxiv rau, kev tawm dag zog yog ib txoj hauv kev zoo los so thiab tshem kev ntxhov siab uas tuaj yeem ua rau mob taub hau.
Ntu 2 ntawm 3: Noj Tshuaj
Kauj Ruam 1. Siv tshuaj tom khw muag tshuaj
Nonsteroidal anti-inflammatory drugs thiab analgesics txo qhov mob migraine los ntawm kev txo qhov mob ntawm cov hlab ntsha.
- Nonsteroidal anti-inflammatory drugs suav nrog naproxen thiab ibuprofen. Cov tshuaj loog suav nrog tshuaj aspirin thiab acetaminophen.
- Txhawm rau kev kho mob no kom muaj txiaj ntsig, koj yuav tsum noj tshuaj hauv 30 feeb ntawm thawj cov tsos mob mob taub hau tshwm sim. Cov tshuaj no tseem tuaj yeem ua haujlwm txawm tias koj tos ntev dua qhov ntawd, tab sis kev mob taub hau tuaj yeem siv sijhawm ntev me ntsis.
- Tsis txhob noj cov tshuaj no ntau dua ob zaug hauv ib lub lis piam. Qhov kev nqis tes no tuaj yeem ua rau koj muaj mob migraines uas rov qab los tom qab cov tshuaj poob qis.
Kauj Ruam 2. Sim cov tshuaj caffeinated tom khw muag khoom tom khw
Qee cov tshuaj tsis muaj ntawv sau muaj cov tshuaj ua kom zoo ib txwm nrog cov tshuaj caffeine tsawg. Caffeine nqaim cov hlab ntsha thiab ua rau cov tshuaj no muaj txiaj ntsig zoo dua.
- Cov tshuaj no feem ntau sib xyaw acetaminophen lossis tshuaj aspirin nrog caffeine.
- Kev tshawb fawb qhia pom tias cov tshuaj no tuaj yeem ua haujlwm li 20 feeb nrawm dua li cov tshuaj uas tsis muaj caffeine.
- Ib yam li lwm cov tshuaj uas yuav tom khw, koj yuav tsum noj cov tshuaj no tsis pub dhau 30 feeb ntawm thawj cov tsos mob tshwm sim thiab zam kev noj cov tshuaj no ntau dua ob zaug hauv ib lub lis piam.
Kauj Ruam 3. Nug kom muab daim ntawv yuav tshuaj triptan
Cov tshuaj no ua haujlwm los ntawm kev txwv cov hlab ntshav, yog li txwv cov ntshav ntws mus rau lub taub hau. Kev tshawb fawb thiab kev sim qhia pom tias ntau tus neeg mob migraine tau hnov zoo heev nyob rau hauv ib teev ntawm kev siv tshuaj thiab qhov mob ploj mus tas li hauv ob teev.
- Tsis txhob noj triptans ntau dua 17 zaug hauv ib hlis. Qhov no tuaj yeem ua rau mob taub hau rov qab los vim tias lub cev tau siv cov tshuaj.
- Nco ntsoov tias koj yuav tsum tsis txhob siv triptans yog tias koj muaj keeb kwm mob plawv lossis mob hlab ntsha tawg.
- Triptans tau soj ntsuam hauv tsev kho mob kom pom tias yog tus lej zoo tshaj plaws rau kev siv tshuaj migraine.
Kauj Ruam 4. Nug koj tus kws kho mob rau cov tshuaj dihydroergotamine lossis cov tshuaj ergotamine
Cov tshuaj yuav tshuaj no tseem txwv cov hlab ntshav hauv lub hlwb. Ntxiv rau kev daws qhov mob, cov tshuaj no tseem paub tias txo qis xeev siab thiab lub teeb pom kev cuam tshuam nrog mob taub hau.
- Cov tshuaj no feem ntau yog muab tshuaj tsuag lossis txhaj tshuaj.
- Kev txhaj tshuaj tuaj yeem ua raws li txheej txheem ib zaug, tab sis yog tias koj nquag muaj mob migraines, koj tus kws kho mob yuav sau tshuaj raws li tshuaj tsuag qhov ntswg.
Ntu 3 ntawm 3: Kho Los Ntawm Ib Cheeb Tsam
Kauj Ruam 1. Tua lub teeb
Feem ntau cov migraines tau tshwm sim los ntawm kev hnov lub cev, xws li lub teeb ci lossis lub teeb ci. Ua kom koj lub siab nyob ntsiag to los ntawm kev kaw lub teeb thiab kaw daim ntaub lossis txav mus rau chav tsaus.
- Nyob hauv chav tsaus ntuj kom txog thaum mob taub hau ploj mus lossis ntev li ntev tau.
- Hnav tsom iav hnub yog xav tau. Yog tias koj yuav tsum tawm hauv tsev thiab mus tsis tau rau qhov chaw uas tsis pom kev zoo lossis tsis muaj lub teeb pom kev, hnav lub hnub ci tsom iav kom tiv thaiv koj ob lub qhov muag los ntawm qhov ci tshaj plaws ntawm lub teeb ci. Qhov no yuav tsis muaj txiaj ntsig txaus thaum siv ob peb feeb hauv chav tsaus, tab sis feem ntau nws yuav pab tau.
Kauj Ruam 2. Tshem tawm cov suab nrov ntau li ntau tau
Zoo li lub teeb, suab yog lwm qhov kev xav paub uas ua rau mob taub hau. Tua txhua lub suab nyob ib puag ncig koj, xws li xov tooj cua thiab TV, lossis txav mus rau qhov chaw ntsiag to, nyob ntsiag to.
- Yog tias koj tsis tuaj yeem nkag mus rau hauv chav cais, hnav lub suab nrov-tshem tawm lub mloog pob ntseg los thaiv tawm sab nraud.
- Qee tus neeg pom kev ntsiag to ua rau muaj kev ntxhov siab lossis tsis xis nyob. Yog tias qhov no tshwm sim, tig lub tshuab ua suab nrov dawb lossis lub tshuab ua kom lub tshuab ua pa los ua suab nrov. Koj tseem tuaj yeem sim ua suab paj nruag so, tab sis zam cov nkauj nrov lossis zoo siab.
Kauj Ruam 3. Sawv thiab so
Kev ntxhov siab thiab tsis tsaug zog yog lwm yam ua rau mob taub hau. Siv ob peb feeb los pw ntawm koj nraub qaum thiab kaw koj lub qhov muag thaum mob taub hau.
- So li 5 txog 30 feeb los daws qhov mob taub hau.
- Tab sis nco ntsoov, qee qhov mob taub hau kuj tseem tuaj yeem ua rau tsaug zog ntau dhau. Yog tias qhov no yog ib qho ua rau koj mob taub hau, koj yuav tsum tsis txhob pw ntev ntev.
Kauj Ruam 4. Ua pa tob tob
Kev ua pa tob tob tuaj yeem so lub cev, tso tawm qhov nro uas tuaj yeem ua rau mob taub hau.
- Zaum koj lub nraub qaum nrog hauv ncoo hauv qab koj lub taub hau thiab lwm lub hauv ncoo hauv qab koj hauv caug. Ob txhais ceg yuav tsum khoov me ntsis.
- Muab koj txhais tes sab xis (lossis tseem ceeb tes) tso rau ntawm koj lub hauv siab thiab koj txhais tes nyob hauv qab koj tus tav.
- Nqus pa maj mam los ntawm koj lub qhov ntswg kom txog thaum koj hnov koj lub plab thawb tawm ntawm koj sab tes (lossis tsis tseem ceeb) txhais tes.
- Ua pa maj mam los ntawm daim di ncauj thaum zawm koj lub plab.
- Khaws koj txhais tes xis nyob hauv tib txoj haujlwm hauv txoj haujlwm no.
- Ua li niaj zaus li tsib feeb.
Kauj Ruam 5. Ua kom txias txias
Cov khaub ncaws ntxhua khaub ncaws tso rau ntawm lub taub hau mob tuaj yeem ua rau cov hlab ntshav hauv ib cheeb tsam nruj, yog li ua kom cov ntshav ntws mus rau lub taub hau qeeb.
- So daim ntaub mos muag, ntxuav nrog dej txias thiab muab tso rau ntawm lub hauv pliaj lossis sab nraum qab ntawm lub caj dab. Cia nws li 10 mus rau 15 feeb. Ncua rau 10 txog 15 feeb ua ntej thov siv dua thiab rov ua qhov qauv no kom txog thaum mob taub hau ploj mus.
- Txawm li cas los xij, qee qhov, qhov txias txias tuaj yeem ua rau mob taub hau hnyav dua. Yog tias qhov mob nce ntxiv tom qab 5 feeb ntawm kev nrawm, nres tam sim thiab sim lwm txoj hauv kev.
Kauj Ruam 6. Da dej txias, tom qab ntawd pw hauv chav txias
Sawv hauv qhov dej txias nrog dej ntws hla koj lub taub hau yam tsawg 15 feeb. Lub taub hau zaws thaum zawv plaub hau. Qhov no yuav txo qhov nro hauv lub cev thaum tso cua sov los ntawm tawv taub hau.
- Tshem cov dej ntau dhau ntawm cov plaub hau, tab sis ua kom cov plaub hau ntub. Tsis txhob qhuav koj cov plaub hau.
- Pw hauv chav txias thaum koj cov plaub hau tseem ntub thiab sim ua kom tsaug zog. Koj tuaj yeem tso phuam so saum lub hauv ncoo yog tias koj txhawj xeeb txog lub hauv ncoo ntub.
Kauj Ruam 7. Hloov koj cov khoom noj
Feem ntau muaj qee yam khoom noj uas tuaj yeem ua rau mob taub hau; ua rau sib txawv ntawm tus neeg mus rau tus neeg. Koj tuaj yeem tshawb pom cov zaub mov twg ua rau koj muaj los ntawm kev khaws cov ntaub ntawv ntawm cov zaub mov uas koj tau noj ua ntej koj mob taub hau pib thiab pom yog tias cov qauv tsim dhau sijhawm. Feem ntau mob taub hau mob taub hau ua rau cov zaub mov yog:
- Cov zaub mov uas muaj aspartame lossis MSG
- Cawv
- Chocolate
- Cheese
- Salami (ib hom hnyuv ntxwm marinated)
- Haus Caffeinated
