Magungunan Ciwon Kai na Halitta 12 da ke Aiki da gaske

Wadatacce

• Yin Jima'i
• Tofa Fuska
• Buga Gym
• Yi bimbini
• Kalli Lokacin
• Tweet Game da Shi
• Koda Matsayin Matsi
• Gwada Oxygen Therapy
• Yi Amfani da Kula da Hankali
• Maganin Allergy
• Kula da Kiwon lafiya
• Gwada Maganin Ganye
• Bita don

Taimakon ciwon kai yana daya daga cikin manyan dalilai guda biyar da mutane ke neman taimako daga likitocin su-a zahiri, cikakken kashi 25 cikin dari na masu neman magani sun ba da rahoton cewa ciwon kai yana da rauni sosai a zahiri suna shafar ingancin rayuwarsu, a cewar wani sabon binciken meta-binciken da aka buga a cikin Jaridar Magungunan Ciki. Amma babu maganin mu'ujiza don warkar da su; har ma mafi muni, akwai nau'ikan daban-daban (gungu, tashin hankali, ƙaura-don kawai sunan wasu) kuma yana haifar da cewa wataƙila so zama maganin duniya.

Sa'ar al'amarin shine, akwai ingantattun hanyoyin samun sauƙi. Kuma yayin da ilimin ku na iya zama kai tsaye zuwa ofishin likitan ku don mafi girman kwafin zafin zafi, riƙe na biyu: "Ina tsammanin akwai tsinkayen fahimta cewa ƙarin ya fi kyau, kuma mai son, gwaje -gwaje mafi tsada sun fi kyau kuma hakan ya yi daidai da ingantacciyar kulawa," in ji John Mafi, MD, jagoran marubucin nazarin meta. Ƙungiyar Mafi ta gano cewa mutanen da suka gwada abubuwa kamar ƙarin motsa jiki, abinci mai kyau, da tunani sau da yawa suna ganin sakamako nan da nan ba tare da wani mummunan sakamako ba. Don haka kafin ku nemi ɗimbin gwaje-gwaje ko takardar sayan magani, gwada ɗayan waɗannan canje-canjen salon rayuwa na bincike guda 12 don jin daɗin jin zafi nan da nan. (Karanta sama da Magunguna 8 na Ciwon Ciki, Ciwon kai, da ƙari ma.)

Yin Jima'i

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"Ba yau da dare, zuma, Ina da ciwon kai" uzuri ne na gaske-amma turawa da zafi da kuma fuskanci cewa jin dadi na iya zahiri taimaka, ya ce wani bincike daga Jamus. Wani bincike na 2013 akan masu fama da ciwon kai 1,000 ya gano cewa kusan kashi biyu bisa uku na wadanda ke fama da ciwon kai da rabin mutanen da ke fama da ciwon kai sun sami sassaucin ra'ayi ko cikakken ciwon kai bayan yin jima'i. (Yana daya daga cikin Dalilai 5 masu ban mamaki don samun ƙarin Jima'i a daren yau.) Maganin, a cewar docs, yana cikin endorphins da aka saki a lokacin inzali-suna kawar da ciwon.

Tofa Fuska

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Wannan ɗan ƙaramin numfashin na iya zuwa tare da bugun kai. A cewar wani bincike na 2013 daga Tel Aviv, kashi biyu bisa uku na masu fama da ciwon kai wadanda suke taunawa kullum sannan aka nemi su daina gani. cikakke daina jin zafin su. Fiye da tursasawa, lokacin da suka sake taunawa, duk sun ba da rahoton cewa ciwon kai ya dawo. Duk wannan tauna yana sanya damuwa a kan kuncin ku, a cewar Nathan Watemberg, MD, jagoran marubucin binciken. "Kowane likita ya san cewa yawan amfani da TMJ zai haifar da ciwon kai," in ji shi a cikin binciken, wanda aka buga a ciki Likitan Jiki na Yara. "Na yi imani wannan shine abin da ke faruwa lokacin da [mutane] ke tauna ƙima."

Buga Gym

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Motsa jiki na iya zama mafi kyawun maganin ciwon kai na tashin hankali (mafi yawan nau'in buguwa), a cewar wani bincike daga Sweden. Matan da suka ba da rahoton ciwon kai na yau da kullum an koya musu ko dai shirin motsa jiki, dabarun shakatawa, ko kuma kawai gaya yadda za su gudanar da damuwa a rayuwarsu. Bayan makonni 12, masu aikin motsa jiki sun ga raguwa mafi girma a cikin ciwon su kuma, ma mafi kyau, sun ba da rahoton gamsuwar rayuwa gaba ɗaya. Masu binciken suna tunanin haɗin haɗin damuwa ne da jin daɗin jin daɗi na endorphins. Kuma ba lallai ne ku zama bera na motsa jiki ba - binciken ya gano cewa tafiya ko ɗaga nauyi sau biyu ko uku a mako ya isa ya rage zafin.

Yi bimbini

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Tunanin tunanin farin ciki na iya aiki bayan duka: Sabon bincike da aka buga a cikin jarida Ciwon kai gano cewa lokacin da mutane suka yi amfani da nau'in ingantaccen tunani da ake kira Mindfulness Based Stress Rage (MBSR), sun ɗan sami ƙarancin murƙushe kai a kowane wata. Bugu da ƙari, marasa lafiya na MBSR sun ba da rahoton ciwon kai wanda ya fi guntu a cikin tsawon lokaci da ƙarancin naƙasasshe, haɓaka hankali, da jin daɗin ƙarfafawa yayin da ake magana da ciwon, ma'ana marasa lafiya sun fi jin daɗin kula da rashin lafiyarsu kuma suna da tabbacin za su iya magance su. ciwon kai da kansu. (Za ku zana waɗannan fa'idodi 17 masu ƙarfi na Tunani.)

Kalli Lokacin

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Ruwan bazara na iya kawo furannin Mayu, amma kuma suna da mummunan sakamako. Dangane da bincike da Cibiyar Ciwon kai ta Montefiore a New York City, mutanen da ke fama da ciwon kai na yau da kullun suna ganin haɓaka yayin canje -canje na yanayi. Ba a san dalilan haɗin kai ba, amma masana kimiyya suna hasashen cewa rashin lafiyan, zazzabin zazzabi, har ma canje -canje a cikin adadin hasken rana na iya taka rawa. Maimakon la'antar kalanda, yi amfani da wannan bayanin don tsara gaba don daidaitattun yanayi, in ji Brian Gosberg, MD da jagoran bincike, a cikin takarda. Ɗauki matakai don kawar da wasu abubuwan da ke haifar da ciwon kai ta hanyar rage damuwa da shan barasa da samun yawan barci da motsa jiki.

Tweet Game da Shi

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Tweeting game da ƙaurawar ƙaura ba zai sa ya tafi ba, amma tallafin zamantakewa da kuke samu daga raba ciwonku akan layi zai sauƙaƙa mu'amala, a cewar sabon binciken daga Jami'ar Michigan. Mutanen da suka yi amfani da wannan "tweeting" sun ji ƙarancin kaɗaici a cikin zafin su kuma sun fi fahimta, babban kayan aiki don magance ciwon na kullum. Idan Twitter ba jamus ɗin ku ba ne, isar da saƙo ga wasu ta kowace hanya - ko ta hanyar Facebook, allon saƙo, Instagram, ko ɗaukar wayar kawai - na iya ba da sauƙi iri ɗaya.

Koda Matsayin Matsi

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Rage damuwa sau da yawa yana ɗaya daga cikin abubuwan farko da likitoci ke ba da shawara. Amma ainihin batun na iya zama ba matsin lamba nawa ne a rayuwar ku ba, amma yadda daidaiton wannan hargitsi yake, a cewar binciken 2014 da aka buga a mujallar Neurology. Masu bincike sun gano cewa mutane sun ninka ciwon kai sau biyar a cikin sa'o'i shida bayan wani abin damuwa ya ƙare fiye da lokacin sa. (Dubi: Hanyoyi 10 masu ban mamaki da jikin ku ke yi don damuwa). Dawn Buse, Ph.D., masanin farfesa na ilimin jijiyoyin jiki na asibiti, a cikin sanarwar manema labarai.

Gwada Oxygen Therapy

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Numfashi yana ɗaya daga cikin waɗannan mahimman ayyukan jiki wanda wataƙila ba za ku taɓa tunani ba, amma yakamata ku kula da numfashin ku-musamman lokacin ciwon kai. Wani bincike-bincike ya gano cewa kusan kashi 80 cikin 100 na mutane sun ba da rahoton taimako daga ciwon kai daga numfashi kawai a cikin ƙarin iskar oxygen, idan aka kwatanta da kashi 20 kawai a cikin rukunin placebo. Duk da yake masu binciken ba su tabbatar da ainihin dalilin da yasa wannan ke taimakawa ba, tasirin yana da mahimmanci wanda ya ba da shawarar shi ga kowa-musamman da yake babu wani sakamako. Ƙara yawan matakan iskar oxygen ɗin ku na iya zama mai sauƙi kamar aiwatar da dabarun numfashi na shakatawa, yin motsa jiki don haɓaka kwararar iska da wurare dabam dabam, ko ma buga mashaya O2 na gida (ko ofishin likitan ku) don numfashin iska wanda aka haɗa tare da kashi mafi girma na oxgyen. (Gwada ɗayan waɗannan Dabarun Numfashi guda 3 don Ma'amala da Damuwa, Damuwa, da Karancin Makamashi.)

Yi Amfani da Kula da Hankali

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Ilimin halayyar halayyar hankali (CBT), wani nau'in ilimin halin ɗabi'a wanda ke mai da hankali kan warware matsaloli da canza yanayin ɗabi'a, an daɗe da sanin cewa yana taimakawa tare da rikicewar yanayi da sauran hanyoyin jin zafi na tunani, amma sabon binciken ya nuna yana kuma taimakawa ciwon jiki. Masu bincike a Ohio sun gano cewa kusan kashi 90 na marasa lafiya da aka horar a CBT sun sami ciwon ciwon kai kashi 50 cikin ɗari kowane wata. Wadannan sakamako masu ban sha'awa sun haifar da marubutan su yanke shawarar cewa ya kamata a ba da CBT a matsayin magani na farko don ciwon kai na yau da kullum maimakon ƙarawa ga magani, kamar yadda ake kallo a halin yanzu. Don koyon yadda ake amfani da CBT don sauƙaƙan ciwon kai, nemi mai ilimin hanyoyin kwantar da hankali wanda ya ƙware a CBT ko duba wannan bayyani wanda mai binciken ciwon kai Natasha Dean, Ph.D. ya tsara.

Maganin Allergy

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Allergies ciwo ne a wuya kuma kai, kamar yadda yawancin migraines ke haifar da rashin lafiyar jiki, in ji masu bincike daga Jami'ar Cincinnati. Maimakon ƙoƙarin jure rashin lafiyar muhalli, docs sun ce yana da mahimmanci a bi da su. A zahiri, lokacin da aka ba marasa lafiyar migraine allurar rashin lafiyan, sun sami kashi 52 cikin ɗari na ƙarancin ƙaura. Kuma yayin da wasu rashin lafiyan na iya kasancewa suna da alaƙa da canje -canje na yanayi, an sami hanyar haɗin kai zuwa ciwon kai a cikin kowane nau'in rashin lafiyan, gami da dabbar gida, ƙura, ƙura, da abinci, yana mai da mahimmanci ku ci gaba da kasancewa a saman alamun ku duk shekara. (A cikin ruhun tsalle-tsalle, gwada ɗaya daga cikin waɗannan Magungunan Allergy Mai Sauƙi A Gida guda 5.)

Kula da Kiwon lafiya

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Yanzu zaku iya ƙara ciwon kai zuwa jerin yanayin kiba da aka haɗa. A cewar wani bincike na 2013 da aka buga a Neurology, mafi yawan kiba wani shine mafi kusantar su fuskanci migraines, ciwon kai na yau da kullum, da ciwon kai na lokaci-lokaci. Yayin da masu binciken suka yi taka tsantsan don lura da dalilin haɗin gwiwar ba a san su ba, wata ka'ida ita ce ciwon kai yana haifar da sunadaran kumburi da ke ɓoye ta hanyar kitse mai yawa. Wannan haɗin ya kasance na musamman ga mutanen da ba su kai shekara 50 ba. "Kamar yadda kiba abu ne mai haɗari wanda za a iya canza shi, kuma tunda wasu magunguna don ƙaura na iya haifar da ƙima ko asara, wannan muhimmin bayani ne ga mutanen da ke fama da ƙaura da likitocin su," in ji marubucin jagora B. Lee Peterlin, a cikin sanarwar manema labarai.

Gwada Maganin Ganye

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Yanzu kimiyya tana goyan bayan abin da kakannin kakanninmu suka sani: cewa yawancin magungunan ganye suna aiki har ma-wani lokacin ma sun fi magunguna na yanzu. Feverfew, man ruhun nana, ginger, magnesium, riboflavin, kifi da man zaitun, da eucalyptus duk sun nuna sakamako mai ban sha'awa a cikin binciken. Cureaya daga cikin magunguna na halitta don yin taka tsantsan, shine, maganin kafeyin. Nazarin a cikin Jaridar Ciwon Kai ya kalli mutane sama da 50,000 kuma ya gano cewa yayin da ƙaramin adadin maganin kafeyin (kusan kofi ɗaya na kofi) ya ba da taimako na ciwon kai na matsakaici, amfani da kafeyin na yau da kullun shine ɗayan abubuwan da ke haifar da ciwon kai, har ma da amfani na lokaci -lokaci na iya haifar da "sake dawowa" zafi bayan maganin kafeyin ya ƙare. (An gaji? Gwada waɗannan Motsi guda 5 don Makamashi Nan take.)

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