Magunguna guda 18 dan Maganin Ciwan kai Na al'ada

Wadatacce

• 1. Shan Ruwa
• 2. Sha dan Magnesium
• 3. Iyakance Barasa
• 4. Samun wadataccen bacci
• 5. Guji Abinci Mai Babban Tarihi
• 6. Amfani da Man shafawa masu mahimmanci
• 7. Gwada bitamin na B-Complex
• 8. Jin zafi da Cutar Ruwan sanyi
• 9. Yi la'akari Da Shan Coenzyme Q10
• 10. Gwada Abincin Kawar
• 11. Shan Shayi mai Kofi ko Kofi
• 12. Gwada Acupuncture
• 13. Shakata da Yoga
• 3 Yoga Yana Gudanar da Sauke Ciwon Mara
• 14. Guji Smarfi Strongarfi
• 15. Gwada Maganin Ganye
• 16. Guji Nitrates da Nitrites
• 17. Sip Wasu Shayin Ginger
• 18. Yin Motsa Jiki
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Ciwon kai yanayi ne na yau da kullun wanda mutane da yawa ke magance shi a kowace rana.

Dangane da rashin jin daɗi zuwa wanda ba za a iya jurewa ba, zasu iya dagula rayuwar ku ta yau da kullun.

Yawancin nau'ikan ciwon kai suna wanzu, tare da ciwon kai na tashin hankali shine mafi yawancin. Gungu-gungu na rukuni suna da zafi kuma suna faruwa a cikin ƙungiyoyi ko "gungu," yayin da ƙaura suke matsakaiciyar-matsananci nau'in ciwon kai.

Kodayake ana amfani da magunguna da yawa don sauƙaƙe alamun cututtukan ciwon kai, da dama masu tasiri, magungunan jiki suma suna wanzu.

Anan akwai ingantattun magunguna 18 na gida don dabi'ar kawar da ciwon kai.

1. Shan Ruwa

Rashin isasshen ruwa na iya haifar muku da ciwon kai.

A zahiri, karatuttukan sun nuna cewa rashin ruwa mai ɗorewa shine sanadin yawan ciwon kai da ƙaura (1).

Abin godiya, an nuna ruwan sha don taimakawa bayyanar cututtukan ciwon kai a cikin yawancin mutanen da ke cikin ruwa a cikin minti 30 zuwa awanni uku ().

Abin da ya fi haka, kasancewa rashin ruwa a jiki na iya lalata natsuwa da haifar da haushi, sa alamun ka su zama kamar sun fi muni.

Don taimakawa kauce wa ciwon kai na rashin ruwa, mayar da hankali kan shan isasshen ruwa cikin yini da cin abinci mai wadataccen ruwa.

2. Sha dan Magnesium

Magnesium muhimmin ma'adinai ne wanda ya wajaba ga ayyuka marasa adadi a cikin jiki, gami da kula da sikarin jini da watsa jijiyoyi ().

Abin sha'awa, magnesium shima an nuna shi amintacce ne, mai tasiri maganin ciwon kai.

Bayanai sun nuna cewa karancin magnesium ya fi zama ruwan dare ga mutanen da ke yawan samun ciwon kai na ƙaura, idan aka kwatanta da waɗanda ba sa (4).

Nazarin ya nuna cewa magani tare da 600 MG na magnesium citrate kowace rana ya taimaka rage yawan mita da tsananin ciwon kai na ƙaura (, 5).

Koyaya, shan sinadarin magnesium na iya haifar da illa masu narkewa kamar gudawa a cikin wasu mutane, don haka ya fi kyau a fara da ƙaramin kashi yayin magance alamomin ciwon kai.

Kuna iya samun kari na magnesium akan layi.

3. Iyakance Barasa

Duk da yake shan giya ba zai haifar da ciwon kai ba a cikin mafi yawan mutane, nazarin ya nuna cewa giya na iya haifar da ƙaura a cikin kusan kashi ɗaya bisa uku na waɗanda ke fuskantar yawan ciwon kai ().

Hakanan an nuna giya tana haifar da tashin hankali da tarin ciwon kai ga mutane da yawa (,).

Yana da vasodilator, ma'ana yana faɗaɗa magudanan jini kuma yana ba da damar jini ya gudana da yardar kaina.

Vasodilation na iya haifar da ciwon kai ga wasu mutane. A zahiri, ciwon kai sakamako ne na yau da kullun na vasodilaters kamar magungunan hawan jini ().

Bugu da ƙari, giya tana aiki azaman diuretic, yana haifar da jiki rasa ruwa da lantarki ta hanyar yawan fitsari. Wannan asarar ruwa na iya haifar da rashin ruwa, wanda zai iya haifar ko kara ciwon kai ().

4. Samun wadataccen bacci

Rashin bacci na iya yin lahani ga lafiyar ku ta hanyoyi da yawa, kuma yana iya haifar da ciwon kai ga wasu mutane.

Misali, wani bincike ya kwantanta yawan ciwon kai da kuma tsanani a cikin waɗanda suka sami ƙasa da awoyi shida na barci a kowace dare da waɗanda suka yi barcin da yawa. Ya gano cewa wadanda basu sami bacci ba sun fi yawan ciwon kai da tsanani ().

Koyaya, yawan bacci shima an nuna shi yana haifarda ciwon kai, yana sanya samun hutu daidai gwargwado ga waɗanda ke neman rigakafin ciwon kai na halitta (12).

Don mafi yawan fa'idodi, nemi "wuri mai daɗi" na bacci na awanni bakwai zuwa tara a dare ().

5. Guji Abinci Mai Babban Tarihi

Tarihin wani sinadari ne wanda aka samo shi cikin jiki wanda yake taka rawa a cikin tsarin garkuwar jiki, narkewar abinci da juyayi ().

Hakanan ana samun shi a cikin wasu abinci kamar tsoffin cuku, abinci mai yisti, giya, giya, kyafaffen kifi da nama mai daɗi.

Karatuttukan karatu suna ba da shawarar shan histamine na iya haifar da ƙaura a cikin waɗanda ke da damuwa da shi.

Wasu mutane ba sa iya fitar da histamine yadda ya kamata saboda sun lalata aikin enzymes da ke da alhakin lalata shi ().

Yanke abinci mai wadataccen histamine daga abincin na iya zama wata dabara mai amfani ga mutanen da ke yawan samun ciwon kai ().

6. Amfani da Man shafawa masu mahimmanci

Man shafawa masu mahimmanci sune matattarar ruwa masu mahimmanci waɗanda ke ƙunshe da mahaɗan aromatic daga tsire-tsire iri-iri.

Suna da fa'idodi masu yawa na warkewa kuma galibi ana amfani dasu tahannun, kodayake wasu na iya sha.

Ruhun nana da man lavender masu mahimmanci suna taimakawa musamman lokacin da ciwon kai yake faruwa.

Amfani da ruhun nana mai mai mai kaifi zuwa haikalin an nuna rage alamun alamun ciwon kai na tashin hankali (17).

A halin yanzu, man lavender yana da matukar tasiri a rage rage cutar ƙaura da alamomin haɗi lokacin da ake amfani da su zuwa leben sama da shaƙa ().

Sayi ruhun nana da man lavender akan layi.

7. Gwada bitamin na B-Complex

B bitamin rukuni ne na ƙananan ƙwayoyin cuta masu narkewa wanda ke taka muhimmiyar rawa a cikin jiki. Misali, suna ba da gudummawa ga kira na neurotransmitter kuma suna taimakawa juya abinci zuwa makamashi (19).

Wasu bitamin B na iya samun tasirin kariya daga ciwon kai.

Yawancin karatu sun nuna cewa karin bitamin B riboflavin (B2), folate, B12 da pyridoxine (B6) na iya rage alamun ciwon kai (,,).

B-hadaddun bitamin suna dauke da dukkanin bitamin B guda takwas kuma hanya ce mai aminci, mai tsada don magance cututtukan ciwon kai ta hanyar halitta.

Ana daukar bitamin na B a matsayin amintattu don ɗauka akai-akai, tunda suna narkewa cikin ruwa kuma duk wani ƙari zai fita ta fitsari ().

Kuna iya samun bitamin B akan layi.

8. Jin zafi da Cutar Ruwan sanyi

Yin amfani da damfara mai sanyi na iya taimakawa rage alamun alamun ciwon kai.

Yin amfani da matse mai sanyi ko daskararre zuwa wuya ko yankin kai yana rage kumburi, yana jinkirin gudanar da jijiyoyi da takura jijiyoyin jini, dukansu suna taimakawa rage ciwon kai ().

A cikin binciken daya a cikin mata 28, sanya kwalin gel mai sanyi a kai ya rage rage ciwon ƙaura ().

Don yin damfara mai sanyi, cika jakar ruwa mai kankara sai a nade ta da tawul mai laushi. Aiwatar da damfara a bayan wuya, kai ko kuma temples don magance ciwon kai.

9. Yi la'akari Da Shan Coenzyme Q10

Coenzyme Q10 (CoQ10) wani abu ne wanda jiki ke samar dashi wanda yake taimakawa juya abinci zuwa makamashi da ayyuka azaman mai maganin antioxidant mai ƙarfi (26).

Nazarin ya nuna cewa shan abubuwan CoQ10 na iya zama hanya mai inganci da ta halitta don magance ciwon kai.

Misali, wani bincike a cikin mutane 80 ya nuna cewa shan 100 MG na CoQ10 kari a kowace rana ya rage yawan ƙaura, tsanani da tsawon ().

Wani binciken da ya hada da mutane 42 wadanda suka sami yawan kaura a lokaci guda sun gano cewa allurai 100-mg 100 na CoQ10 a duk tsawon yini sun taimaka wajen rage yawan saurin kaura da kuma alamomin da ke tattare da cutar kamar tashin zuciya ().

Ana samun kari na CoQ10 akan layi.

10. Gwada Abincin Kawar

Nazarin ya nuna cewa rashin haƙuri na abinci na iya haifar da ciwon kai ga wasu mutane.

Don gano idan wani abinci yana haifar da yawan ciwon kai, gwada cin abincin kawar da abinci wanda ke cire abinci mafi alaƙa da alamun ciwon kai.

Cuku mai tsufa, barasa, cakulan, 'ya'yan itatuwa citrus da kofi suna daga cikin mafi yawan abincin da ake bayarwa wanda ke haifar da cutar cikin mutane masu fama da ƙaura ().

A cikin ƙaramin bincike, rage cin abinci na kawar da mako 12 ya rage yawan ciwon kai na ƙaura da mutane suka fuskanta. Wadannan tasirin sun fara ne a cikin makonni huɗu ().

Kara karantawa anan game da yadda za'a bi tsarin kawar da abinci yadda yakamata.

11. Shan Shayi mai Kofi ko Kofi

Yin amfani da abubuwan sha da ke dauke da maganin kafeyin, kamar su shayi ko kofi, na iya ba da taimako lokacin da ka ke fama da ciwon kai.

Maganin kafeyin yana inganta yanayi, yana ƙara faɗakarwa kuma yana toshe magudanar jini, duk waɗannan na iya samun sakamako mai kyau akan alamun ciwon kai ().

Hakanan yana taimakawa haɓaka tasirin magungunan da ake amfani dasu don magance ciwon kai, kamar ibuprofen da acetaminophen ().

Koyaya, cire caffeine shima an nuna yana haifar da ciwon kai idan mutum yana yawan shan yawancin kafeyin kuma ba zato ba tsammani ya tsaya.

Saboda haka, mutanen da ke yawan samun ciwon kai ya kamata su kula da shan maganin kafeyin (33).

12. Gwada Acupuncture

Acupuncture wata dabara ce ta maganin gargajiya na kasar Sin wacce ta shafi shigar da siraran sirara a fata don motsa takamaiman maki a jiki ().

Wannan aikin yana da alaƙa da rage alamun alamun ciwon kai a yawancin karatu.

Binciken nazarin 22 ciki har da mutane fiye da 4,400 sun gano cewa acupuncture yana da tasiri kamar magungunan ƙaura na yau da kullun ().

Wani binciken ya gano cewa acupuncture ya fi inganci da aminci fiye da Topiramate foda, wani maganin da ake amfani da shi don magance ƙananan ƙaura ().

Idan kana neman hanyar halitta don magance ciwon kai na kullum, acupuncture na iya zama zaɓi mai ƙima.

13. Shakata da Yoga

Yin yoga hanya ce mai kyau don sauƙaƙa damuwa, ƙara sassauƙa, rage ciwo da haɓaka ƙimar rayuwar ku gabaɗaya ().

Samun yoga na iya taimaka ma rage ƙarfin da yawan ciwon kai.

Studyaya daga cikin binciken ya bincika tasirin maganin yoga akan mutane 60 masu fama da ƙaura. Yawan ciwon kai da ƙarfi sun ragu sosai a cikin waɗanda ke karɓar maganin yoga da kulawa ta al'ada, idan aka kwatanta da waɗanda ke karɓar kulawa ta al'ada su kaɗai ().

Wani binciken ya gano cewa mutanen da suke yin yoga tsawon wata uku suna da raguwa sosai a yawan ciwon kai, tsanani da alamomin alaƙa, idan aka kwatanta da waɗanda ba su yin yoga ().

3 Yoga Yana Gudanar da Sauke Ciwon Mara

14. Guji Smarfi Strongarfi

Odoarancin ƙanshi kamar na turare da kayayyakin tsafta na iya sa wasu mutane su kamu da ciwon kai.

Nazarin da ya shafi mutane 400 wadanda suka sami ko dai ƙaura ko ciwon kai na tashin hankali ya gano cewa ƙanshi mai ƙarfi, musamman turare, yakan haifar da ciwon kai ().

Wannan kamuwa da kamuwa da kamshi ana kiransa osmophobia kuma gama gari ne a cikin waɗanda ke fama da ƙaura mai tsayi ().

Idan kuna tsammanin kuna iya damuwa da wari, guje wa turare, hayakin sigari da abinci mai ƙanshi mai ƙamshi na iya taimaka rage damar ku na samun ƙaura ().

15. Gwada Maganin Ganye

Wasu ganye ciki har da feverfew da butterbur na iya rage alamun alamun ciwon kai.

Feverfew shine tsire-tsire mai furanni wanda ke da abubuwan kare kumburi.

Wasu nazarin suna ba da shawarar cewa shan ƙarin zazzabin zazzabi a cikin allurai na 50-150 MG kowace rana na iya rage yawan ciwon kai. Koyaya, sauran karatun sun kasa samun fa'ida ().

Tushen Butterbur ya fito ne daga asalin shrub na asali zuwa Jamus kuma, kamar zazzaɓi, yana da tasirin cutar mai kumburi.

Yawancin karatu sun nuna cewa shan ƙwanƙolin man shanu a cikin allurai na 50-150 MG yana rage alamomin ciwon kai ga manya da yara ().

Feverfew gabaɗaya ana ɗauka amintacce idan aka ɗauke shi cikin adadin da aka ba da shawarar. Koyaya, ya kamata a kula da man shanu da hankali, saboda siffofin da ba a tantance su ba na iya haifar da cutar hanta, kuma ba a san tasirin amfani da shi na dogon lokaci ba (, 46).

Akwai Feverfew akan layi.

16. Guji Nitrates da Nitrites

Nitrates da nitrites sune abubuwan adana abinci na yau da kullun waɗanda aka ƙara akan abubuwa kamar karnuka masu zafi, tsiran alade da naman alade don kiyaye su da sabo ta hana haɓakar ƙwayoyin cuta.

Abincin da ke cikinsu an nuna yana jawo ciwon kai ga wasu mutane.

Nitrites na iya haifar da ciwon kai ta hanyar haifar da faɗaɗa jijiyoyin jini ().

Don rage girman kamun ku zuwa nitrites, iyakance adadin naman da aka sarrafa a cikin abincin ku kuma zaɓi samfuran da ba su da sinadarin nitrate duk lokacin da zai yiwu.

17. Sip Wasu Shayin Ginger

Tushen Ginger ya ƙunshi mahadi masu amfani da yawa, gami da antioxidants da abubuwa masu ƙin kumburi (48).

Studyaya daga cikin binciken da aka yi a cikin mutane 100 da ke fama da ƙaura na yau da kullun ya gano cewa 250 MG na ginger foda ya yi tasiri kamar maganin sumatriptan na ciwon kai na al'ada a rage rage ciwon ƙaura ().

Abin da ya fi haka, ginger yana taimakawa rage tashin zuciya da amai, alamomin gama gari hade da tsananin ciwon kai ().

Kuna iya ɗaukar ginger foda a cikin kwalin capsule ko yin shayi mai ƙarfi tare da tushen ginger na sabo.

18. Yin Motsa Jiki

Aya daga cikin hanyoyi mafi sauƙi don rage yawan ciwon kai da tsanani shine shiga cikin motsa jiki.

Misali, wani bincike a cikin mutane 91 ya gano minti 40 na keken cikin gida sau uku a mako ya fi tasiri fiye da dabarun shakatawa a rage yawan ciwon kai ().

Wani babban binciken da ya hada da mutane fiye da dubu 92,000 ya nuna cewa a bayyane yana da alaƙa da haɗarin ciwon kai ().

Akwai hanyoyi da yawa don haɓaka matakin ayyukan ku, amma ɗayan mafi sauki hanyoyin shine ƙara yawan matakan da kuke ɗauka a cikin yini.

Layin .asa

Mutane da yawa suna da mummunan tasiri ta yawan ciwon kai, yana mai da muhimmanci ga nemo zaɓuɓɓukan magani na asali da tasiri.

Yoga, kari, mahimmin mai da sauye-sauye na abinci duka halaye ne, amintattu kuma hanyoyi masu inganci don rage alamun ciwon kai.

Duk da yake hanyoyin gargajiya kamar magunguna sau da yawa sun zama dole, akwai hanyoyi da yawa na halitta da tasiri don hanawa da magance ciwon kai idan kuna neman cikakkiyar hanya.

Karanta wannan labarin a cikin Mutanen Espanya.