Mob taub hau yog ib yam mob ntsig txog lub paj hlwb uas yuav luag txhua tus neeg tsawg kawg ib zaug hauv lawv lub neej. Qhov zaus thiab qhov mob hnyav tuaj yeem sib txawv. Qee leej neeg mob taub hau ib zaug lossis ob zaug hauv ib xyoos, thaum lwm tus ntsib lawv ntau dua 15 hnub hauv ib hlis. Txawm li cas los xij, yog tias mob taub hau lossis mob taub hau ntau dua, koj cov dej num niaj hnub yuav cuam tshuam. Koj tuaj yeem ua ntau yam kom tshem tawm kev mob taub hau ib txwm nyob hauv tsev.
Kauj ruam
Txoj Kev 1 ntawm 8: Kawm Qhov Mob Taub Hau Uas Ua Rau Koj
Kauj Ruam 1. Paub hom mob taub hau uas ntaus koj
Ntau yam tuaj yeem ua rau mob taub hau, xws li ua xua, mob khaub thuas, nyuaj siab, lossis lub cev qhuav dej. Ua ntej noj tshuaj lossis mus ntsib kws kho mob, nws yog ib lub tswv yim zoo kom paub seb yam mob taub hau twg uas koj muaj kom koj tuaj yeem nrhiav kev kho mob zoo.
- Kev nyuaj siab taub hau yog hom mob taub hau tshaj plaws uas tib neeg tau ntsib. Cov mob taub hau no tshwm sim vim muaj kev nruj nyob hauv cov leeg tom qab ntawm lub caj dab lossis tawv taub hau, uas feem ntau tshwm sim los ntawm kev nyuaj siab, qaug zog, lossis kev ntxhov siab. Feem ntau cov mob taub hau no ua rau muaj kev xav xws li tau ntxeev lossis khi rau hauv ib ncig ntawm lub taub hau lossis caj dab, lossis qhov mob tshwm sim hauv cov tuam tsev, hauv pliaj, lossis sab nraum qab ntawm lub taub hau. Qhov mob taub hau no yog tias nws tseem tuaj yeem ua rau pw tsis tsaug zog, hloov pauv kev pw tsaug zog, ntxhov siab, poob phaus, tsis mloog lus, kiv taub hau, qaug zog tas li, thiab xeev siab.
- Cluster mob taub hau yog ua rau mob hnyav, raug mob uas tshwm sim tom qab ib lub qhov muag. Cov mob taub hau no zoo li tshwm sim los ntawm kev ua haujlwm tsis zoo ntawm hypothalamus thiab zoo li cuam tshuam nrog kev yug me nyuam. Nws ua rau ntse, kub hnyiab, thiab mob tas mus li. Ptosis (muag muag), tuaj yeem yog lub cim tseem ceeb yog tias tus neeg muaj mob taub hau.
- Qhov mob taub hau tshwm sim thaum lub qhov ntswg ua rau mob vim mob khaub thuas, ua xua, lossis mob khaub thuas. Qee yam uas tseem tuaj yeem ua rau mob taub hau yog teeb meem zom zaub mov xws li mob plab rov qab (rov qab los ntawm cov khoom hauv plab), cem quav, lossis raws plab. Mob khaub thuas uas rov tshwm sim thiab tsis ploj mus kuj tuaj yeem ua rau mob sinusitis. Mob sinusitis yog ib yam mob uas feem ntau tshwm sim hauv lub qhov ntswg vim kev hloov pauv hauv huab cua, teeb meem kho hniav, ua xua, lossis kis kab mob vim yog kab mob thiab kab mob.
- Mob taub hau mob taub hau tuaj yeem ua rau mob hnyav ntawm ib sab ntawm lub taub hau, ua rau mob hauv lub taub hau lossis ib sab ntawm lub taub hau, ua rau hnov suab thiab pom, ntuav, xeev siab, thiab mob uas nce nrog kev ua haujlwm, xws li thaum tawm dag zog lossis nce ntaiv. Qee tus neeg mob migraine kuj tseem muaj "aura" (tsis pom kev zoo hauv daim duab ntawm lub teeb), lossis tsis hnov tsw txawv txawv, pom, thiab kov lub siab txog li 30 txog 60 feeb ua ntej mob taub hau.
- Kev mob taub hau tom qab tuaj yeem tshwm sim vim raug mob rau lub taub hau thiab tuaj yeem nyob ntev rau lub hlis lossis ntau xyoo tom qab kev raug mob (cuam tshuam) rau lub taub hau, txawm tias nws mob me me. Qee qhov tshwm sim tshwm sim los ntawm tus neeg mob yog mob taub hau, tsis tsaug zog, kiv taub hau, mloog tsis zoo, thiab hloov pauv mus li.
Kauj Ruam 2. Ua tus kheej phau ntawv teev npe ntawm kev mob taub hau
Mob taub hau tuaj yeem tshwm sim los ntawm kev siv tshuaj lossis hloov txoj kev ua neej. Khaws ib phau ntawv teev npe kom koj tuaj yeem taug qab kev hloov pauv hauv koj kev noj zaub mov, kev ua neej nyob, lossis tshuaj noj, nrog rau koj mob taub hau. Yog tias koj mob taub hau, khaws cov ntaub ntawv ntawm qhov tshwm sim no nrog rau txhua qhov kev hloov pauv tsis ntev los no uas koj tau ua.
Sau hnub tim, sijhawm, thiab sijhawm mob taub hau. Kuj tseem ceeb qhov hnyav ntawm koj mob taub hau, piv txwv li mob me me, nruab nrab, lossis mob hnyav. Piv txwv li, koj yuav mob taub hau hnyav yog tias koj tsaug zog thiab haus ntau dua 3 khob kas fes ib hnub. Khaws cov ntaub ntawv khaws tseg ntawm cov dej qab zib, zaub mov, tshuaj noj, thiab ua xua uas koj yuav tau ntsib nrog ua ntej mob taub hau
Kauj Ruam 3. Kawm txog koj tus kheej qhov mob taub hau
Sim nrhiav cov hauv paus ntsiab lus uas ua rau nws. Koj puas tau noj tib cov zaub mov ua ntej koj mob taub hau? Puas yog koj noj tshuaj lossis khoom noj ntxiv? Yog tias yog, hu rau koj tus kws kho mob thiab yog tias ua tau, txiav kev siv tshuaj los saib seb puas muaj kev hloov pauv hauv qhov ntau zaus thiab qhov hnyav ntawm koj mob taub hau vim nws. Koj puas tau ntsib kev ua xua xws li hmoov av lossis paj ntoos? Koj tus qauv pw puas hloov?
Kawm kev sib txuas thiab sim nrog yam uas koj nco txog koj tus kheej. Yog tias koj xav tias mob taub hau yog tshwm sim los ntawm ib qho ntawm cov xwm txheej, zam qhov ntawd. Ua qhov no ntau zaus. Thaum kawg, koj yuav paub qhov ua rau koj mob taub hau
Kauj Ruam 4. Tsis txhob ua qhov tshwm sim ntau
Feem ntau mob taub hau yog tshwm sim los ntawm kev hloov pauv hauv kev noj zaub mov thiab ib puag ncig. Qee qhov tshwm sim tshwm sim uas tau tshaj tawm ua rau lossis ua rau mob taub hau ntau ntxiv suav nrog:
- Kev hloov pauv hauv huab cua lossis hloov lub caij nyoog. Qee yam dej num xws li kite ya, ua luam dej, nce roob, lossis dhia dej tuaj yeem ua rau muaj kev hloov pauv huab cua thiab ua rau mob taub hau.
- Pw tsaug zog ntau los yog pw tsawg heev. Sim so kom txaus nrog lub sijhawm txaus thiab ua ntu zus.
- Kev nqus cov pa, cov pa tsw qab lossis cov pa phem. Kev ua xua xws li hmoov av lossis paj ntoos kuj ua lub luag haujlwm ua rau mob taub hau.
- Qhov muag nruj. Yog tias koj hnav iav lo ntsiab muag lossis tsom iav, xyuas kom tseeb tias lub lens loj haum rau koj qhov xwm txheej tam sim no. Zam cov lo ntsiab muag uas tuaj yeem ua rau lub qhov muag khaus.
- Ci los yog lub teeb ci.
- Kev xav uas muaj zog heev lossis nyuaj siab. Sim siv cov txheej txheem so kom daws tau kev ntxhov siab.
- Dej cawv, xws li champagne, cawv liab, thiab npias.
- Cov dej haus uas muaj caffeine, xws li dej qab zib, kas fes, lossis tshuaj yej, tau siv ntau dhau lawm.
- Dej haus thiab khoom noj nrog ntxiv cov khoom qab zib dag, tshwj xeeb yog cov uas muaj aspartame.
- Cov khoom noj txom ncauj uas siv monosodium glutamate (MSG) ua cov khoom xyaw tsw qab.
- Qee qhov lwm hom khoom noj, xws li sardines, ua cov nqaij, anchovies, marinated herring, cov khoom ci ci tshiab, txiv laum huab xeeb, txiv ntseej, qab zib chocolate, yogurt lossis qaub cream.
Txoj Kev 2 ntawm 8: Tshem Tawm Mob Taub Hau Hauv Tsev
Kauj Ruam 1. Thov siv daim ntaub sov so
Cov hlab ntsha nthuav dav thaum raug tshav kub, ua kom cov ntshav ntws ntau ntxiv thiab xa cov khoom noj thiab cov pa oxygen los daws qhov mob sib koom thiab so cov leeg nqaij, ligaments, thiab cov leeg. Muab cov phuam sov so sov nyob ib puag ncig koj lub caj dab lossis hauv pliaj kom pab daws qhov nro thiab mob taub hau.
- So ib daim ntaub huv hauv dej sov (kwv yees li 40 txog 45 ℃) li 3 txog 5 feeb, tom qab ntawd yaug tawm cov dej. Muab nws tso rau ntawm lub hauv pliaj lossis lwm yam mob nqaij rau 5 feeb, tom qab ntawd ua cov kauj ruam no ntxiv rau 20 feeb.
- Koj kuj tseem tuaj yeem siv lub raj mis ntim nrog dej kub lossis ntim cov kua kub kom sov. Qhov kub yuav tsum tsis pub tshaj 40 txog 45 ℃, vim tias koj cov tawv nqaij tuaj yeem hlawv. Tsis txhob siv dej nrog qhov kub siab tshaj 30 ℃ yog tias koj muaj tawv nqaij tawv.
- Yog tias koj muaj o lossis kub cev, tsis txhob siv cua sov. Hloov chaw, siv pob khov ua kom lub cev sov qis. Kub ntau dhau tuaj yeem ua rau mob taub hau.
- Tsis txhob siv cua sov rau qhov raug mob, txiav, lossis xaws. Qhov no tuaj yeem ua rau koj cov ntaub so ntswg nthuav dav, txo koj lub cev lub peev xwm los kho thiab kaw qhov txhab. Ceev faj thaum siv cov pa sov yog tias koj muaj ntshav tsis zoo thiab muaj ntshav qab zib.
Kauj Ruam 2. Siv chav da dej
Kev da dej kub tuaj yeem pab txo kev mob taub hau los ntawm khaub thuas lossis khaub thuas thiab txo kev ntxhov siab, yog li txo cov tsos mob lossis pom mob taub hau. Siv dej sov (nrog qhov kub ntawm 40 txog 45 ℃) thaum da dej hauv chav da dej kom koj tsis kub hnyiab lossis ua kom koj cov tawv nqaij qhuav.
Kauj Ruam 3. Siv lub tshuab nqus dej
Cov cua qhuav tuaj yeem ua rau lub cev qhuav dej thiab ua rau khaus khaus, uas feem ntau ua rau mob taub hau, mob taub hau, thiab mob taub hau. Nrog lub tshuab ua kom txias, huab cua hauv koj chav yuav nyob twj ywm.
- Kho cov av kom haum. Koj lub tsev yuav tsum muaj cov av noo nruab nrab ntawm 30% thiab 55%. Yog tias nws ntub heev, cov hmoov av thiab cov pwm tuaj yeem tsim tawm, txawm tias lawv yog ob qho tib si ua rau mob taub hau. Yog tias cov av qis heev, cov neeg nyob hauv koj lub tsev yuav ntsib qhov muag qhuav thiab tuaj yeem ua rau caj pas thiab ua rau khaus khaus, uas yog lwm qhov ua rau mob taub hau.
- Txoj hauv kev yooj yim tshaj plaws los ntsuas cov av noo yog siv lub ntsuas cua noo hu ua humidistat, uas tuaj yeem yuav ntawm cov khw muag khoom kho vajtse/tsev.
- Ob qho tib si nqa tau thiab ruaj khov hom humidifiers yuav tsum tau ntxuav tas li. Txwv tsis pub, cov cuab yeej tuaj yeem kis tau cov pwm thiab cov kab mob uas tuaj yeem kis thoob plaws hauv tsev. Tua lub tshuab tso cua txias thiab hu rau koj tus kws kho mob yog tias koj muaj cov tsos mob ntawm teeb meem ua pa uas koj xav tias cuam tshuam nrog kev siv lub tshuab ua pa.
- Yog tias koj xav tau lub tshuab nqus dej ntuj, sim yuav cov nroj tsuag sab hauv tsev. Cov txheej txheem ntawm kev cog tsob ntoo tuaj yeem pab tswj cov av nyob hauv chav. Qhov no tshwm sim vim tias nplooj, paj, thiab cov qia ntawm cov nroj tsuag yuav tso dej noo. Ib qho ntxiv, cov ntoo hauv tsev tuaj yeem pab ntxuav cov pa carbon dioxide thiab lwm yam pa phem xws li formaldehyde, benzene thiab trichlorethylene. Qee cov nroj tsuag sab hauv tsev zoo rau qhov xav tau no suav nrog xyoob xibtes (xyoob xib), aloe vera, banyan, sri rejeki (Suav ntsuab), ntxiv rau ntau hom tsiaj ntawm dracaena thiab philodendron.
Txoj Kev 3 ntawm 8: Siv Tshuaj Kho Mob
Kauj Ruam 1. Haus tshuaj ntsuab
Cov tshuaj tiv thaiv kab mob thiab cov tshuaj tiv thaiv kab mob pom nyob hauv cov tshuaj ntsuab tuaj yeem pab txo kev ntxhov siab thiab daws cov leeg mob. Qee hom tshuaj yej tuaj yeem siv sijhawm 2 txog 3 teev kom pom qhov tshwm sim. Tshuaj ntsuab uas tuaj yeem pab daws cov tsos mob cuam tshuam nrog mob taub hau suav nrog:
- Yog tias koj mob taub hau nrog xeev siab lossis ntxhov siab, siv 1/2 teaspoon ntawm cov kua txob qhuav sib xyaw nrog 1/2 teaspoon ntawm paj chamomile qhuav hauv 1 khob dej sov (80 txog 85 ° C). Haus 1 mus rau 2 khob, raws li xav tau hauv ib hnub kom txog thaum mob taub hau.
- Yog tias koj raug mob los ntawm kev mob taub hau nrog kev tsaug zog, sim Valerian tshuaj yej. Brew 1/2 teaspoon ntawm valerian hauv 1 khob dej sov thiab haus nws ua ntej yuav mus pw. Nco ntsoov tias valerian tuaj yeem tsim cov kev mob tshwm sim yog tias nws cuam tshuam nrog qee yam tshuaj. Tham nrog koj tus kws kho mob ua ntej noj tshuaj valerian, tshwj xeeb tshaj yog tias koj tseem noj naloxone lossis buprenorphine.
Kauj Ruam 2. Sim qhiav
Ginger tuaj yeem pab txo cov tsos mob ntawm kev ntxhov siab, ntuav, xeev siab, ntshav siab thiab teeb meem zom zaub mov uas tuaj yeem nrog mob taub hau, yog li txo qhov mob hnyav ntawm kev mob taub hau. Kev tshawb fawb qhia pom tias qhiav kuj tseem tuaj yeem pab txo qis txoj kev pheej hmoo ntawm migraines.
- Koj tseem tuaj yeem tau txais cov qhiav extract hauv tshuaj ntsiav lossis roj hauv khw muag khoom noj. Ginger yog tshuaj ntsuab uas muaj cov txiaj ntsig zoo, yog li koj yuav tsum haus nws ntau npaum li 4 grams txhua hnub, suav nrog yam koj haus hauv zaub mov. Cov poj niam uas cev xeeb tub yuav tsum txwv lawv kev noj cov qhiav, uas yog ntau tshaj 1 gram ib hnub.
- Tsis txhob noj cov qhiav yog tias koj muaj teeb meem ntshav los yog noj tshuaj kom ntshav qis, suav nrog tshuaj aspirin.
Kauj Ruam 3. Ua rau kub cev
Raws li kev tshawb fawb, feverfew yog cov tshuaj muaj txiaj ntsig zoo los tso tseg lossis tiv thaiv kev mob taub hau. Feverfew cov tshuaj ntxiv tau muag tshiab, khov-qhuav, lossis qhuav. Koj tuaj yeem yuav nws hauv daim ntawv ntawm cov ntsiav tshuaj, tsiav tshuaj, lossis kua rho tawm. Feverfew tshuaj ntxiv yuav tsum muaj qhov tsawg kawg ntawm 0.2% parthenolide, uas yog ib txwm muaj tshwm sim hauv cov tshuaj ntsuab no. Qhov koob tshuaj pom zoo txhua hnub yog 50 txog 100 mg ib zaug lossis ob zaug ib hnub. Qee qhov kev tiv thaiv uas koj yuav tsum tau mloog yog:
- Cov neeg uas ua xua rau ragweed, chamomile, lossis yarrow kuj tseem yuav ua rau tsis haum rau kub cev, yog li yuav tsum tsis txhob noj nws.
- Ua npaws tuaj yeem ua rau muaj kev pheej hmoo los ntshav, tshwj xeeb tshaj yog tias koj tab tom noj tshuaj ua kom ntshav qis. Tham nrog tus kws kho mob ua ntej noj ua npaws yog tias koj tseem noj tshuaj ua kom ntshav qis.
- Cov poj niam cev xeeb tub thiab pub niam mis, nrog rau cov menyuam hnub nyoog qis dua 2 xyoos, yuav tsum tsis txhob ua npaws.
- Yog tias koj yuav raug phais, qhia koj tus kws kho mob tias koj tab tom ua npaws, vim tias cov tshuaj ntsuab no tuaj yeem tsim kev phom sij yog tias nws cuam tshuam nrog tshuaj loog.
- Yog tias koj tau ua npaws ntau tshaj li ib lub lim tiam, tsis txhob siv nws tam sim ntawd. Ua ntej siv ceev xwmphem, txo qhov koob tshuaj maj mam. Kev siv nws sai dhau tuaj yeem ua rau rov qab mob taub hau, ntxhov siab, nkees, nqaij tawv, thiab mob sib koom tes.
Kauj Ruam 4. Ntxiv rosemary rau zaub mov
Rosemary feem ntau siv los ua khoom qab zib, tshwj xeeb tshaj yog hauv Mediterranean zaub mov. Raws li tshuaj, rosemary tau siv ntev los txhim kho kev nco, txo qhov mob thiab nqaij leeg, txhim kho kev zom zaub mov thiab txhawb lub paj hlwb thiab cov ntshav ncig.
Tsis txhob noj ntau dua 4 txog 6 grams ntawm rosemary ib hnub. Yog tias koj dhau qhov koob tshuaj no, koj yuav ua rau lub cev tsis muaj zog lossis lub cev qhuav dej. Kuj paub tias cov tshuaj ntsuab no tseem tuaj yeem ua haujlwm ua tshuaj rau rho menyuam (abortifacient), yog li nws tsis muaj kev nyab xeeb rau noj los ntawm poj niam cev xeeb tub
Kauj Ruam 5. Siv cov txiv qaub balm
Txiv qaub balm (Melissa officinalis) yog tshuaj ntsuab uas tau siv dav los ntawm tib neeg los daws kev ntxhov siab thiab ntxhov siab, pab pw tsaug zog, ua kom qab los noj mov, thiab txo cov leeg nqaij thiab mob plab zom mov uas ua rau tsis xis nyob. Cov tshuaj ntsuab no kuj tseem ua ke nrog lwm cov tshuaj ntsuab uas tseem so kom txaus thiab nyob ntsiag to, xws li chamomile thiab valerian los pab so kom txaus.
- Koj tuaj yeem tau txais txiv qaub balm hauv daim ntawv ntawm kev noj tshuaj ntsiav tshuaj, thiab nws tau pom zoo kom noj nws hauv koob tshuaj 300 txog 500 mg, 3 zaug ib hnub lossis raws li xav tau. Ua ntej noj txiv qaub balm, cev xeeb tub lossis poj niam laus yuav tsum sab laj nrog kws kho mob.
- Cov neeg raug kev txom nyem los ntawm hyperthyroidism yuav tsum tsis txhob haus cov txiv qaub balm.
Kauj Ruam 6. Siv St John's wort
Cov neeg uas raug mob los ntawm mob taub hau, mob taub hau, lossis mob tom qab raug mob yuav ua rau muaj kev pheej hmoo rau kev nyuaj siab, ntxhov siab vim, hloov pauv lub siab, thiab hloov tus kheej. St John's wort yog tshuaj ntsuab uas muaj txiaj ntsig zoo rau kev kho mob me me mus rau qhov nyuaj siab. Cov tshuaj ntsuab no tuaj yeem tau txais hauv daim ntawv tshuaj ntsiav, ntsiav tshuaj, cov kua ua kua, thiab tshuaj yej. Tham nrog kws kho mob uas daim ntawv haum rau koj tshaj plaws.
- Cov txheej txheem rau St John's wort cov tshuaj ntxiv yuav tsum muaj qhov sib xyaw ntawm hypericin (ib qho ntawm cov tshuaj sib xyaw ua haujlwm hauv cov tshuaj ntsuab no) ntawm 0.3%, thiab yuav tsum tau noj nyob rau hauv koob tshuaj 300 mg peb zaug ib hnub. Txhawm rau pom cov txiaj ntsig tseem ceeb tuaj yeem siv sijhawm 3 txog 4 lub lis piam. Tsis txhob siv St. John's wort sai li sai tau, vim nws tuaj yeem ua rau muaj kev phiv tsis zoo. Txo cov tshuaj maj mam ua ntej siv nws. Qee qhov kev tiv thaiv uas yuav tsum tau suav nrog suav nrog:
- Tsis txhob siv nws yog tias koj mob taub hau zuj zus.
- Cov neeg raug kev txom nyem los ntawm ADD (tsis meej pem tsis meej pem) thiab kev puas siab puas ntsws bipolar yuav tsum tsis txhob noj St John's wort.
- Tsis txhob noj St John's wort yog tias koj tab tom noj tshuaj xws li tshuaj tiv thaiv kev nyuaj siab, tshuaj tiv thaiv menyuam yaus, ua kom tsaug zog, lossis siv tshuaj ua xua.
- St John's wort yuav tsum tsis txhob noj los ntawm cov poj niam cev xeeb tub thiab pub niam mis
- Cov neeg uas muaj kev nyuaj siab heev yuav tsum tsis txhob noj St John's wort. Mus ntsib kws kho mob tam sim yog tias koj muaj tus cwj pwm txhoj puab heev thiab xav txog kev tua tus kheej.
Txoj Kev 4 ntawm 8: Siv Tshuaj Kho Mob
Kauj Ruam 1. Sim siv tshuaj tsw qab
Aromatherapy yog tshuaj ntsuab kho mob uas siv cov tshuaj tsw qab ntawm cov roj tseem ceeb los ntawm cov nroj tsuag los kho mob taub hau, ntxhov siab, pw tsis tsaug zog, ntxhov siab, nyuaj siab, mob plab, thiab lwm yam mob. Tus kws kho mob lossis kws kho tshuaj ntxhua khaub ncaws uas muaj daim ntawv tso cai ua haujlwm yuav pab txiav txim siab seb hom tshuaj tsw qab twg yog qhov zoo rau koj.
- Cov roj yam tseem ceeb uas tsis tau daws tuaj yeem ua rau tawv nqaij, yog li lawv yuav tsum tau sib xyaw nrog cov roj hnyav lossis cov tshuaj pleev ua ntej lawv tuaj yeem siv tau. Cov tshuaj pleev hnyav tuaj yeem ua cov roj thiab dej emulsified, yog li cov khoom siv tsis ua roj thiab siv tau yooj yim.
- Cov neeg uas tawv nqaij qhuav, tawv nqaij yuav tsum siv cov roj yaj los ntawm cov noob nplej, txiv ntseej, lossis roj avocado, uas hnyav dua thiab zoo dua ntawm kev khaws cov dej noo. Txhawm rau kom cov tawv nqaij noo, koj tuaj yeem da dej ua ntej siv cov roj no.
- Txhawm rau dilute cov roj no, sib tov 5 tee ntawm cov roj tseem ceeb hauv kwv yees li 15 ml ntawm cov roj hnyav lossis cov tshuaj pleev. Khaws cov roj uas seem hauv lub raj mis lub xim tsaus uas tuaj yeem kaw tau nruj.
Kauj Ruam 2. Siv cov roj peppermint
Peppermint roj, uas yog nplua nuj hauv menthol, tuaj yeem pab daws cov leeg mob, mob taub hau, thiab qhov ntswg txhaws. Yog tias koj xav siv nws los kho mob taub hau, siv 1 mus rau 2 tee ntawm cov kua txob ua kua rau koj cov tuam tsev thiab hauv pliaj, tom qab ntawd zaws thaj tsam li 3 txog 5 feeb. Rub hauv cov lus tsa suab me me hauv txoj kev taw qhia. Tsis txhob siv cov roj peppermint rau lub ntsej muag ntawm cov menyuam yaus lossis menyuam mos, vim nws tuaj yeem ua rau qaug dab peg uas cuam tshuam rau lawv txoj kev ua pa. Yog tias koj tau ua pob liab liab lossis ua rau khaus, tsum tsis txhob siv tam sim ntawd.
Kauj Ruam 3. Siv cov roj chamomile
Roj chamomile tuaj yeem siv los so cov leeg nruj thiab txo qhov mob. Cov roj no feem ntau siv los kho xeev siab, tsis tsaug zog, thiab ntxhov siab. Yog tias koj yuav siv nws los kho mob taub hau, siv 1 mus rau 2 tee ntawm cov roj chamomile diluted ntawm koj cov tuam tsev thiab hauv pliaj, tom qab ntawd zaws thaj tsam li 3 txog 5 feeb.
Yog tias koj ua xua rau daisies, daisies, chrysanthemums, lossis ragweed, koj feem ntau yuav ua xua rau chamomile roj ib yam. Chamomile tuaj yeem ua rau tsaug zog thiab yuav tsum tsis txhob siv ua ntej qoj ib ce lossis tsav tsheb
Kauj Ruam 4. Siv roj lavender
Lavender roj muaj cov tshuaj tiv thaiv kab mob uas tuaj yeem siv los daws qhov mob thiab daws qhov mob thiab mob hauv ib feem ntawm lub cev. Nws muaj txiaj ntsig zoo rau kev kho mob ntau yam xws li kev ntxhov siab, mob taub hau, pw tsis tsaug zog, ntxhov siab, thiab mob leeg. Hnov zoo ib yam.
- Yog tias koj xav siv cov roj no los kho mob taub hau, siv 1 mus rau 2 tee ntawm cov roj lavender diluted ntawm koj cov tuam tsev thiab hauv pliaj, tom qab ntawd zaws thaj tsam li 3 txog 5 feeb. Koj tseem tuaj yeem ntxiv 2 mus rau 4 tee ntawm cov roj dawb lavender rau 2 rau 3 khob dej npau. Tom qab ntawd tso koj lub taub hau saum cov dej kom nqus tau cov pa uas tawm los.
- Lavender roj tsis yog rau kev siv. Nws yuav lom yog koj noj nws. Tsuas yog siv cov roj no los ua tshuaj sab nrauv lossis nqus pa. Tsis txhob nyob hauv qhov muag. Yog tias koj muaj mob hawb pob, nrog koj tus kws kho mob tham ua ntej siv. Qee tus neeg uas muaj mob hawb pob pom tias lavender tuaj yeem ua rau lawv lub ntsws muaj teeb meem.
- Lavendel yuav tsum tsis txhob siv los ntawm cov poj niam cev xeeb tub thiab lactating.
Txoj Kev 5 ntawm 8: Xyaum Ua Cov Txheej Txheem So
Kauj Ruam 1. Tsis txhob ntxhov siab
Kev nyuab siab ua rau ntshav siab thiab ntshav siab, thiab qhov no ua rau mob taub hau. Cuam nrog mob taub hau los ntawm kev nrhiav txoj hauv kev los so. Kho cov txheej txheem uas koj siv raws li koj tus kheej thiab nyiam. Qhov twg so koj tshaj plaws? Hauv qab no yog qee qhov piv txwv.
- Ua pa tob thiab ua pa qeeb hauv ib puag ncig ntsiag to.
- Tsom ntsoov rau kom tau txais txiaj ntsig zoo.
- Reorder qhov tseem ceeb thiab tshem tawm cov haujlwm tsis tseem ceeb.
- Txo kev siv cov khoom siv hluav taws xob. Qhov no tuaj yeem ua rau lub qhov muag thiab ua rau mob taub hau.
- Siv kev lom zem. Kev tshawb fawb qhia pom tias kev lom zem yog ib txoj hauv kev zoo los daws kev nyuaj siab.
- Mloog suab nkauj kho siab.
Kauj Ruam 2. Ua yoga
Yoga txhim kho kev tawm dag zog, txo cov ntshav siab, so kom txaus thiab ua kom muaj kev ntseeg tus kheej, thiab txo kev ntxhov siab thiab ntxhov siab. Cov neeg uas ua yoga zoo li muaj kev sib koom tes zoo, hloov pauv tau, lub cev, ntau yam ntawm kev txav chaw, kev pw tsaug zog, mloog zoo, thiab zom zaub mov. Yoga yog qhov muaj txiaj ntsig zoo rau kev kho mob taub hau, mob taub hau, thiab mob tom qab raug mob, ntxiv rau daws kev ntxhov siab thiab ntxhov siab vim.
Sau npe rau chav kawm yoga pab pawg thiab paub tseeb tias koj tsom mus rau koj li kev ua pa thiab ua pa. Tus kws qhia yuav pab koj ua ob yam ntawm yoga
Kauj Ruam 3. Ua tai chi qoj ib ce
Tai chi yog lub cev qoj ib ce coj los ntawm kev ntaus nrig. Qhov kev tawm dag zog no suav nrog qeeb, txav txav siab, ua tib zoo xav, thiab ua pa tob tob. Tai chi tuaj yeem pab txhim kho kev noj qab haus huv ntawm lub cev, kev nplij siab, kev nrawm, thiab kev sib koom tes. Cov uas xyaum tai chi tsis tu ncua zoo li muaj lub cev zoo, hloov pauv tau, thiab ntau yam ntawm cov lus tsa suab, thiab pw zoo dua thaum hmo ntuj. Tag nrho cov xwm txheej no pab tswj hwm koj lub cev thiab daws kev ntxhov siab, yog li pab daws kev mob taub hau ntau yam.
Feem ntau tus kws qhia qhia tai chi ib zaug ib lub lim tiam uas tuaj yeem nyob ntev li ntawm ib teev. Koj tseem yuav tsum xyaum tai chi hauv tsev li 15 txog 20 feeb ob zaug ib hnub. Tai chi tseem muaj kev nyab xeeb rau txhua tus neeg tsis hais hnub nyoog lossis kev muaj peev xwm ua kis las
Kauj Ruam 4. Tawm ntawm lub tsev
Muaj pov thawj los qhia tias kev paub nrog kev sib raug zoo tuaj yeem txhawb txoj kev noj qab haus huv. Ib txoj kev tshawb nrhiav pom tias nyob hauv ib puag ncig ntsuab tuaj yeem txo qis kev ntxhov siab thiab ua kom lub cev muaj zog. Kev tawm dag zog lub cev xws li taug kev, ua teb, thiab ntaus ntaus pob tesniv sab nraum zoov tuaj yeem pab txo kev ntxhov siab thiab ua rau muaj kev noj qab haus huv tag nrho. Sim ua lub sijhawm rau kev lom zem sab nraum zoov yam tsawg 1 txog 2 teev hauv ib lub lis piam.
Ua raws li qhov yuav tsum tau ceev faj yog tias koj raug kev fab tshuaj rau ib puag ncig sab nraum koj lub tsev. Koj tuaj yeem nqa cov tshuaj ua xua xws li Claritin, Allegra, Zyrtec, Phenergan, Benadryl, thiab Clarinex
Txoj Kev 6 ntawm 8: Txhim Kho Txoj Kev Ua Neej
Kauj Ruam 1. Tsaug zog txaus
Kev mob taub hau tuaj yeem tshwm sim los ntawm kev hloov pauv kev pw tsaug zog thiab pw tsis tsaug zog. Kev tsis tsaug zog kuj tseem tuaj yeem ua rau muaj kev ntxhov siab, ua rau lub siab hloov pauv, thiab cuam tshuam nrog kev mloog zoo. Tus neeg laus nruab nrab xav tau yam tsawg kawg ntawm 6 txog 8 teev ntawm kev pw tsaug zog.
Kauj Ruam 2. Ua ib ce tsis tu ncua
Ib lub hauv paus tseem ceeb ntawm kev nyuaj siab taub hau yog kev nyuab siab. Kev tshawb fawb qhia tias kev tawm dag zog tuaj yeem txo qis cov tshuaj hormones kev ntxhov siab hauv lub cev, xws li cortisol thiab adrenaline. Kev tawm dag zog kuj txhawb kev tsim cov tshuaj endorphins, tshuaj hauv lub hlwb uas ua haujlwm los daws qhov mob thiab txhim kho kev xav.
Peb pom zoo kom koj ua li 30 txog 45 feeb ntawm kev tawm dag zog nruab nrab, xws li khiav ceev, taug kev nrawm, thiab ua luam dej. Lossis ua 15 txog 20 feeb ntawm kev tawm dag zog hnyav, xws li kev hla kev hla tebchaws, kev qhia hnyav, thiab kev sib tw kislas
Kauj Ruam 3. Tsis txhob haus luam yeeb thiab haus cawv
Cov dej cawv cawv, tshwj xeeb yog npias, tuaj yeem ua rau mob taub hau ntev thiab mob taub hau. Koj yuav tsum zam kev kis tus neeg haus luam yeeb thiab lwm hom nicotine (ntsiav tshuaj lossis cov pos hniav) vim tias lawv tuaj yeem ua rau mob taub hau hnyav. Kev haus luam yeeb kuj tseem tuaj yeem ua rau koj lub qhov ntswg qis thaum koj mob khaub thuas, uas thaum kawg tuaj yeem ua rau mob taub hau.
Cov tib neeg uas muaj keeb kwm mob taub hau lossis mob taub hau yuav tsum zam kev haus luam yeeb thiab haus dej cawv vim cov mob taub hau no tau txuas rau kev tsaug zog, kiv taub hau, ntxhov siab, nyuaj siab thiab xav tua tus kheej. Yog tias koj muaj kev xav tua tus kheej, hu rau cov tub ceev xwm lossis nrhiav kev pab kho mob
Txoj Kev 7 ntawm 8: Txhim Kho Kev Noj Haus
Kauj Ruam 1. Tsis txhob noj zaub mov tsis haum
Kev mob taub hau tom qab raug mob thiab mob taub hau feem ntau yog ua rau mob, uas tshwm sim thaum ib feem ntawm koj lub cev o, liab, thiab mob los ntawm kev raug mob lossis kis mob. Qee yam zaub mov tuaj yeem ua rau lub cev muaj peev xwm kho tau, ua rau mob hnyav dua thiab ua rau mob taub hau. Qee cov khoom noj uas ua rau mob tuaj yeem ua rau muaj teeb meem zom zaub mov xws li tsam plab, mob plab kua qaub, thiab cem quav. Sim zam lossis txo kev noj cov zaub mov hauv qab no:
- Ua kom cov carbohydrates yooj yim, xws li qhob cij dawb, ncuav qab zib, thiab donuts.
- Zaub mov kib.
- Cov dej qab zib ua kom zoo nkauj, xws li dej qab zib lossis dej qab zib.
- Cov nqaij liab, xws li nqaij nyuj, nqaij npua, steak thiab cov nqaij ua tiav xws li hnyuv ntxwm.
- Dawb butter, margarine thiab lard.
Kauj Ruam 2. Noj zaub mov "Mediterranean"
Txawm hais tias qee yam khoom noj tuaj yeem ua rau mob, qee yam khoom noj kuj tseem tuaj yeem pab txo qhov mob uas tuaj yeem ua rau mob taub hau. Cov zaub mov Mediterranean uas tuaj yeem siv los pab txo qhov mob xws li:
- Txiv hmab txiv ntoo xws li txiv ntoo qab zib, txiv pos nphuab, thiab txiv kab ntxwv.
- Ceev xws li walnuts thiab almonds.
- Cov zaub ntsuab ntsuab xws li zaub los yog zaub ntsuab muaj cov tshuaj antioxidants zoo.
- Ntses uas muaj roj ntau, xws li ntses liab, mackerel, sardines thiab tuna.
- Cov nplej tag nrho xws li mov xim av, millet, quinoa, oatmeal thiab flaxseed.
- Txiv roj roj los yog roj canola.
Kauj Ruam 3. Haus dej ntau
Sim haus tsawg kawg 235 ml dej txhua ob teev. Lub cev qhuav dej feem ntau tuaj yeem ua rau kiv taub hau, mob taub hau, mob leeg, ntshav qis, hloov pauv ntawm lub cev kub, thiab qaug dab peg. Cov dej pom zoo kom haus los ntawm cov neeg laus yog 2 litres nruab nrab. Yog tias koj haus cov dej cawv uas muaj caffeinated, haus 1 liter dej rau txhua khob ntawm cov dej cawv uas koj muaj haus. Kev haus dej haus cawv tsis muaj kas fes uas tsis muaj piam thaj thiab muaj cov electrolytes tuaj yeem pab txo qis lub cev qhuav dej.
Kauj Ruam 4. Siv cov tshuaj magnesium
Kev tshawb fawb qhia tias magnesium muaj txiaj ntsig zoo rau txo qhov mob hauv taub hau. Dhau li muaj cov tshuaj tiv thaiv kab mob, magnesium kuj tseem tuaj yeem pab txo kev ntxhov siab, qaug zog, mob hauv siab, thiab ua kom ntshav siab, roj cholesterol thiab ntshav qab zib nyob qib zoo.
- Cov peev txheej uas muaj ntau cov magnesium suav nrog mackerel, salmon, halibut, tuna, chocolate tsaus, zaub ntsuab ntsuab, txiv ntseej, noob, nplej xim av, lentils (lentils), taum dub, taum pauv, chickpeas (chickpeas), avocados, thiab txiv tsawb.
- Calcium tuaj yeem cuam tshuam nrog kev nqus ntawm cov tshuaj magnesium ntxiv, yog li nws yog qhov zoo tshaj kom noj tau yooj yim nqus cov hom magnesium xws li magnesium oxide thiab magnesium bicarbonate. Qhov pom zoo kom noj cov tshuaj magnesium yog 100 mg noj 2 rau 3 zaug hauv ib hnub. Cov neeg laus yuav tsum haus tsawg kawg ntawm 280 txog 350 mg ntawm magnesium txhua hnub.
Kauj Ruam 5. Noj Vitamin C
Vitamin C ua lub luag haujlwm tseem ceeb ua cov tshuaj tiv thaiv kab mob thiab txhim kho kev tiv thaiv kab mob, tswj ntshav qab zib, thiab txo qhov kev pheej hmoo ntawm kev tsim ntau yam kab mob mus ntev. Vitamin C tuaj yeem noj hauv daim ntawv ntawm kev noj haus ntxiv nrog kev pom zoo ntawm 500 mg, uas yuav tsum tau noj ob lossis peb zaug ib hnub. Vim tias kev haus luam yeeb tuaj yeem ua kom tsis muaj vitamin C, cov neeg haus luam yeeb xav tau ntxiv 35 mg ib hnub. Koj tseem tuaj yeem ntxiv cov zaub mov uas muaj ntau cov vitamin C rau koj cov zaub mov noj txhua hnub. Lub hauv paus zoo ntawm cov vitamin C suav nrog:
- Ntsuab los yog kua txob liab
- Citrus txiv hmab txiv ntoo, xws li txiv kab ntxwv qab zib, txiv kab ntxwv qaub, txiv kab ntxwv qaub, txiv qaub los yog kua txiv kab ntxwv uas tsis mloog zoo.
- Broccoli, zaub ntsuab thiab zaub zaub
- Strawberries thiab raspberries
- Txiv lws suav
- Papaya, txiv nkhaus taw thiab melon
Kauj Ruam 6. Siv elderberry extract
Elderberry los ntawm Tebchaws Europe yog tshuaj ntsuab tiv thaiv kab mob uas tseem paub txog nws cov tshuaj tiv thaiv kab mob thiab tiv thaiv kab mob. Cov tshuaj ntsuab no tseem tuaj yeem pab daws qhov mob taub hau. Elderberry extract tuaj yeem nrhiav tau hauv cov chaw muag tshuaj lossis cov khw muag khoom hauv daim ntawv ua kua, khoom qab zib lossis cov tshuaj noj ntxiv. Koj tseem tuaj yeem tsau 3 txog 5 grams ntawm paj ntoo elderberry qhuav hauv ib khob dej npau rau 10 mus rau 15 feeb kom haus raws li tshuaj ntsuab, uas tuaj yeem nyiam txog peb zaug hauv ib hnub. Qee yam uas yuav tsum nco ntsoov yog:
- Tsis txhob noj elderberries nyoos los yog tsis tau siav vim lawv tuaj yeem ua rau lom.
- Cov menyuam yaus yuav tsum tsis txhob noj elderberry yam tsis tau tham nrog kws kho mob ua ntej.
- Tham nrog kws kho mob ua ntej noj elderberry, vim tias cov tshuaj ntsuab no tuaj yeem ua rau muaj kev phiv ntau hauv cov poj niam cev xeeb tub, cov neeg uas muaj kab mob autoimmune, thiab cov uas noj tshuaj kho ntshav qab zib, siv tshuaj kho ntshav qab zib, siv tshuaj kho mob, lossis tiv thaiv kev tiv thaiv kab mob.
Txoj Kev 8 ntawm 8: Tau Txais Kev Pabcuam Zoo
Kauj Ruam 1. Mus ntsib kws kho mob
Txawm hais tias mob taub hau feem ntau tuaj yeem kho tau los ntawm kev hloov pauv kev ua neej lossis noj tshuaj, qee yam mob taub hau tuaj yeem tshwm sim ntau zaus yog tias tsis kho sai thiab tuaj yeem ua rau lwm yam mob. Qee qhov tsos mob ntawm kev mob taub hau kuj tseem tuaj yeem ua cim qhia txog lwm yam, ua rau mob hnyav ntxiv uas xav tau kev kho mob tam sim. Mus ntsib kws kho mob lossis ER yog tias koj tau ntsib ib qho ntawm cov hauv qab no:
- Qhov "thawj" lossis "phem" mob taub hau, uas feem ntau suav nrog kev tsis meej pem, qhov muag tsis pom, tsis muaj zog, lossis tsis nco qab uas cuam tshuam nrog kev ua ub no txhua hnub.
- Mob taub hau hnyav uas tshwm sim tam sim ntawd, uas tuaj yeem nrog caj dab txhav.
- Mob taub hau hnyav nrog kub cev, xeev siab, lossis ntuav tsis cuam tshuam nrog lwm tus mob.
- Mob taub hau los ntawm kev raug mob rau lub taub hau.
- Mob taub hau hnyav uas tshwm sim hauv ib lub qhov muag xwb, thiab lub qhov muag liab liab.
- Mob taub hau uas tshwm sim tas li hauv cov neeg uas tsis tau mob taub hau ua ntej, tshwj xeeb tshaj yog cov neeg muaj hnub nyoog tshaj 50 xyoos.
- Mob taub hau nrog los ntawm kev hnov tsis hnov lus tsis muaj zog hauv ib feem ntawm lub cev, uas tuaj yeem yog tus cim ntawm mob stroke.
- Mob taub hau tshiab hauv cov neeg uas muaj keeb kwm ntawm HIV/AIDS lossis mob qog noj ntshav.
Kauj Ruam 2. Sim biofeedback
Biofeedback yog txheej txheem uas cob qhia tib neeg kom txhim kho lawv txoj kev noj qab haus huv los ntawm kev tswj hwm qee yam txheej txheem hauv lub cev uas feem ntau tshwm sim yam tsis tuaj yeem ua, xws li lub plawv dhia, leeg nruj, ntshav siab, thiab kub ntawm daim tawv nqaij. Cov hluav taws xob yuav txuas rau koj cov tawv nqaij txhawm rau ntsuas thiab tso tawm cov txheej txheem no ntawm lub vijtsam saib. Nrog kev pab los ntawm kws kho mob biofeedback, koj tuaj yeem kawm paub yuav hloov pauv koj li ntshav siab lossis lub plawv dhia li cas.
- Biofeedback yog txoj kev kho tau zoo rau kev mob taub hau thiab mob taub hau, nyuaj siab, ntxhov siab, ntshav siab, qaug dab peg, mob hnyav, thiab teeb meem zom zaub mov thiab tso zis. Txij li tsis muaj ntawv ceeb toom txog kev phiv tshuaj, biofeedback yog txoj kev nyab xeeb rau tib neeg feem coob.
- Kev kho biofeedback tuaj yeem ua tiav los ntawm kws kho kev puas siab ntsws, kws kho mob hlwb, lossis kws kho mob.
- Muaj ntau hom kev kho biofeedback. Neurofeedback, tseem hu ua electroencephalography (EEG), ntsuas lub hlwb kev ua haujlwm thiab tuaj yeem ua haujlwm tau zoo hauv kev kho kev ntxhov siab, mob taub hau, ntxhov siab thiab nyuaj siab. Electromyography (EMG) yuav ntsuas cov leeg nruj, thaum thermal biofeedback tuaj yeem pab ntsuas lub cev thiab tawv nqaij kub.
Kauj Ruam 3. Sim siv tshuaj kho kab mob
Acupuncture pab txhawb cov ntsiab lus tshwj xeeb ntawm lub cev los ntawm kev txhaj koob me me rau hauv daim tawv nqaij. Kev tshawb fawb qhia tias kev siv tshuaj ntsuab tuaj yeem pab txo kev mob taub hau, txo kev ntxhov siab thiab daws kev ntxhov siab. Acupuncture tsis yog tsuas yog ua tau zoo hauv kev kho mob taub hau, nws tseem tuaj yeem muaj txiaj ntsig zoo rau kev kho mob nro, qhov ntswg, pawg, thiab mob taub hau cuam tshuam nrog lwm yam kab mob. Feem ntau acupuncture tsis ua rau muaj kev phiv thaum ua los ntawm cov kws tshaj lij.
Nco ntsoov tias koj tus kws kho mob tau txais ntawv tso cai los kho kab mob acupuncture. Nws tau pom zoo tias koj tsis koom nrog kev tawm dag zog lub cev, noj zaub mov ntau, haus cawv, lossis koom nrog kev sib deev txog li 8 teev tom qab kho
Kauj Ruam 4. Saib xyuas cov tsos mob txaus ntshai
Qee hom mob taub hau tuaj yeem tshwm sim los ntawm kev kis kab mob lossis tshwm raws li tus chij liab uas koj muaj lwm yam mob. Nrhiav kev kho mob tam sim yog tias koj muaj ib qho ntawm cov tsos mob hauv qab no nrog rau koj mob taub hau:
- Ntshav siab
- Ua npaws kub nrog kub tshaj 40 ℃.
- Ntuav thiab xeev siab
- Rhiab rau lub teeb, pom kev tsis pom kev, pom qhov muag lossis tsis pom kev
- Tsis muaj peev xwm hais lus tsis tau
- Ua pa luv thiab sai
- Tsis nco qab ib pliag
- Kev hloov pauv sai sai hauv kev puas siab puas ntsws, xws li kev xav tsis meej, kev txiav txim siab tsis muaj peev xwm, nco tsis tau, lossis tsis txaus siab rau cov haujlwm niaj hnub ua.
- Qaug dab peg
- Cov leeg ua tsis taus lossis tuag tes tuag taw.
Ceeb toom
- Yog tias koj tab tom ntsib kev ntxhov siab lossis kev nyuaj siab, nrog tus kws kho mob lossis kws pab tswv yim kho mob hlwb tham. Kev mob hlwb lossis kev xav feem ntau ua rau mob taub hau, thiab koj yuav tsum nrhiav kev kho mob yog tias koj muaj lwm yam tsos mob nrog rau mob taub hau.
- Nrhiav kev kho mob los ntawm koj tus kws kho mob lossis tus kws saib xyuas kev noj qab haus huv yog tias koj mob taub hau tsis ploj lossis tsis teb rau cov khoom tsim thiab kho ib txwm muaj. Mob taub hau hnyav tuaj yeem yog cov tsos mob ntawm mob hnyav dua.
