Hanyoyi Na Zamani Guda 17 Domin Kawarda Ciwon Mara

Wadatacce

• 1. Ci Ginger
• Yadda Ake Bare Ginger
• 2. Ruhun nana na Aromatherapy
• 3. Gwada Acupuncture ko Acupressure
• 4. Yankan Lemo
• 5. Sarrafa Numfashin ka
• 6. Amfani da Wasu kayan yaji
• 7. Kokarin Shakatawa tsokar jikinka
• 8. aauki Barin Vitamin B6
• 9–17. Tipsarin Bayanai don Rage Naƙuda
• 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.

Tashin ciki wani abu ne da yawancin mutane suka saba dashi. Ba shi da daɗi kuma yana iya tashi a cikin yanayi daban-daban, gami da ciki da tafiya.

Magungunan anti-nausea yawanci ana amfani dasu don taimakawa sauƙaƙe shi. Abin takaici, irin waɗannan magungunan na iya samun mummunan tasirin nasu, gami da bacci.

Anan akwai magunguna 17 na gida waɗanda zasu taimaka maka kawar da tashin zuciya ba tare da amfani da magunguna ba.

1. Ci Ginger

Jinja sanannen magani ne na al'ada wanda aka saba amfani dashi don magance tashin zuciya.

Hanyar da yake aiki har yanzu ba a fahimta cikakke ba. Koyaya, masana sunyi imanin cewa mahadi a cikin ginger na iya aiki ta irin wannan hanya don magungunan anti-tashin zuciya (,). A zahiri, karatuttuka da yawa sun yarda cewa ginger na da tasiri wajen rage tashin zuciya a yanayi daban-daban.

Misali, shan cittar na iya zama hanya mai tasiri don rage yawan tashin zuciya yayin ciki (,,,).

Jinja na iya zama mai tasiri wajen rage yawan tashin zuciya da yawancin mutane ke fuskanta bayan an yi amfani da cutar sankara ko aiki (,,,).

Wasu karatun har ma sun ba da rahoton ginger don ya zama mai tasiri kamar wasu magunguna, tare da ƙananan sakamako masu illa (,).

Babu wata yarjejeniya game da kwayar da ta fi dacewa, amma yawancin karatun da ke sama sun ba wa mahalarta nauyin 0.5 zuwa 1.5 na busasshen tushen ginger kowace rana.

Amfani da ginger yana da aminci ga mafi yawan mutane. Koyaya, kuna iya buƙatar rage cin abincin ku na ginger idan kun kasance mai saukin kamuwa da ƙananan jini ko ƙarancin sukarin jini, ko kuma idan kuna shan magungunan jini ().

Wasu masana kuma suna tambaya game da amincin cin busasshen cingam yayin daukar ciki ().

Duk da yake akwai karancin karatu a kan ginger, wadanda aka yi a kan mata masu ciki masu lafiya suna bayar da rahoton rashin hadarin illolin. Don haka, yawancin masana suna ɗaukar ginger a matsayin amintacce, ingantaccen magani yayin ɗaukar ciki (,,,).

Ginger na yau da kullun na iya zama madaidaicin tasiri ga magungunan anti-tashin zuciya a cikin yanayi daban-daban, gami da lokacin ɗaukar ciki da bayan chemotherapy ko aiki.

Yadda Ake Bare Ginger

2. Ruhun nana na Aromatherapy

Ruhun nana aromatherapy wani madadin ne da zai iya taimakawa rage tashin zuciya.

Studyaya daga cikin binciken ya tantance tasirinsa ga matan da suka haihu ta hanyar C-section.

Waɗanda aka fallasa a cikin kamshin ruhun nana sun gwada ƙimar matakin tashin hankalin da ke ƙasa da waɗanda aka ba magungunan anti-tashin zuciya ko placebo ().

A wani binciken kuma, kayan kamshi na ruhun nana ya yi tasiri wajen rage tashin zuciya a cikin kashi 57% na al'amuran ().

A cikin bincike na uku, yin amfani da inhaler wanda ke kunshe da man ruhun nana a farkon tashin zuciya ya rage alamun - a cikin minti biyu na jiyya - a cikin kashi 44% na al'amuran ().

Wasu suna ba da shawara cewa yin sipping a kopin ruhun nana mai shayi na iya samun irin wannan tasirin na tashin zuciya. Amma yayin da kuke da ɗan rashi ta hanyar ba da barkono ruhun nana a gwada, a halin yanzu babu karatun da ke tabbatar da ingancinta.

Ruhun nana mai da aka ɗauka a cikin kwaya ya nuna sakamako mai gauraya. Wasu nazarin suna nuna fa'idodi, yayin da wasu basu sami tasiri ba (18,).

Abin da ya fi haka, karancin bayani ya wanzu kan amincin shan man ruhun nana.

Saboda wannan dalili, ana buƙatar ƙarin nazari kan ƙwayoyin ruhun nana kafin a iya yanke shawara mai ƙarfi. Koyaya, ƙamshin ruhun nana mai yakamata ya kasance mai aminci kuma yana da alama yana aiki kusan rabin mutane.

Sayi ruhun nana mai kan layi.

Ellinganshin man ruhun nana a farkon tashin zuciya na iya taimakawa rage alamunku.

3. Gwada Acupuncture ko Acupressure

Acupuncture da acupressure wasu fasahohi ne guda biyu da aka saba amfani dasu wajen maganin gargajiya na kasar Sin dan magance tashin zuciya da amai.

Yayin acupuncture, ana saka allurai na bakin ciki cikin takamaiman maki a jiki. Acupressure yana nufin haɓaka abubuwa iri ɗaya na jiki, amma yana amfani da matsin lamba maimakon allurai don yin hakan.

Dukansu fasahohi suna motsa ƙwayoyin jijiyoyi, waɗanda ke watsa sigina zuwa kwakwalwa da lakar kashin baya. Wadannan alamun ana zaton suna da ikon rage tashin zuciya (,).

Misali, sake dubawa guda biyu da akayi kwanan nan sun bayyana cewa acupuncture da acupressure suna rage barazanar kamuwa da tashin zuciya bayan aiki da kashi 28-75% (,).

Mene ne ƙari, nazarin ya nuna cewa duka siffofin suna da tasiri kamar magungunan anti-tashin zuciya wajen rage alamomin, tare da kusan babu mummunan sakamako ().

Hakanan, wasu sake dubawa guda biyu sunyi rahoton cewa acupressure yana rage tsananin tashin zuciya da haɗarin haɓaka shi bayan chemotherapy (, 25).

Hakanan akwai wasu shaidu cewa acupuncture na iya rage yawan tashin zuciya lokacin daukar ciki, amma ana buƙatar ƙarin bincike akan wannan (26).

Yawancin karatun da ke bayar da rahoto game da fa'ida sun ƙarfafa batun acupuncture na Neiguan, wanda aka fi sani da P6 ko hanyar ƙofar kan iyaka ().

Kuna iya motsa wannan jijiyoyin da kanku kawai ta hanyar sanya babban yatsan hannu 2-3 kasa daga wuyan hannu na ciki, tsakanin manyan jijiyoyin biyu.

Anan akwai hoton da ke nuna yadda zaku iya samun wannan ma'anar da kanku.

Hoton Diego Sabogal

Da zarar ka samo shi, danna ƙasa tare da babban yatsanka na kimanin minti ɗaya kafin maimaita hanya iri ɗaya a ɗaya hannun. Maimaita idan an buƙata.

Acupuncture da acupressure wasu dabaru ne guda biyu da aka tabbatar dasu a kimiyance dan rage tashin zuciya.

4. Yankan Lemo

Smellanshin Citrusy, irin su waɗanda aka yanyanka lemun tsami, na iya taimakawa rage tashin zuciya ga mata masu ciki.

A cikin wani binciken dayayi, an umurci gungun mata masu ciki 100 da su shaka lemun tsami ko almond mai mahimmanci da zaran sun ji jiri.

A karshen binciken na kwanaki 4, wadanda ke kungiyar lemun sun auna tashin hankalinsu har zuwa kashi 9% kasa da wadanda aka basu placebo na man almond ().

Yanke lemun tsami ko kuma ɗanƙaƙƙen ɓawon leɓonsa na iya aiki ta wata hanya iri ɗaya domin yana taimakawa sakin muhimman mayukansa a cikin iska. Gilashin lemun tsami mai mahimmanci na iya zama madadin mai amfani don amfani lokacin da ba ku gida.

Canshin Citrusy, walau daga sabon lemon da aka yanka ko kuma daga mayuka masu mahimmanci da aka siya, na iya taimakawa rage tashin ciki da ke da alaƙa da ciki.

5. Sarrafa Numfashin ka

Yin jinkirin, numfashi mai mahimmanci na iya taimaka rage rage tashin zuciya.

A cikin wani binciken, masu bincike sun yi ƙoƙari don sanin wane ƙanshin ƙanshi ne mafi tasiri wajen rage tashin zuciya bayan tiyata.

Sun umarci mahalarta suyi numfashi a hankali ta hancinsu da fitar da iska ta baki sau uku, yayin da suke fuskantar mayuka daban-daban ().

Duk mahalarta, gami da waɗanda ke cikin ƙungiyar placebo, sun ba da rahoton raguwar tashin zuciya. Wannan ya sa masu binciken zargin cewa numfashin da ake sarrafawa na iya samar da sauki ().

A wani bincike na biyu, masu bincike sun tabbatar da cewa aromatherapy da sarrafa numfashi duka da kansu suna taimakawa tashin zuciya. A cikin wannan binciken, numfashin da ake sarrafawa ya rage shi cikin kashi 62% na al'amuran ().

Tsarin numfashi da aka yi amfani da shi a cikin wannan binciken na ƙarshe ya buƙaci mahalarta su shaƙa ta hancinsu zuwa adadin uku, riƙe numfashinsu zuwa ƙididdigar uku, sannan fitar da numfashi zuwa ƙidayar uku ().

Takamaiman hanyoyin sarrafa numfashi magani ne na gida kyauta kuma mai tasiri don tashin zuciya.

6. Amfani da Wasu kayan yaji

Yawancin kayan yaji sune sanannun magungunan gida waɗanda galibi aka ba da shawarar don magance tashin zuciya.

Yawancin waɗannan kayan ƙanshin suna tallafawa kawai ta hanyar bayanan sirri. Koyaya, ƙarfin yaƙar tashin zuciya na waɗannan kayan yaji guda uku yana da goyan bayan wasu shaidun kimiyya:

• Fennel foda: Zai iya rage bayyanar cututtukan haila, gami da tashin zuciya, da taimaka wa mata fuskantar ɗan gajeren lokaci ().
• Kirfa: Zai iya rage tsananin tashin zuciya da mata ke fuskanta yayin al'ada ().
• Cumin cirewa: Zai iya taimakawa inganta alamun bayyanar cututtuka kamar ciwon ciki, tashin zuciya, maƙarƙashiya da gudawa a cikin mutanen da ke fama da IBS ().

Kodayake waɗannan kayan ƙanshi guda uku na iya taimakawa sauƙin tashin zuciya a cikin wasu mutane, ƙarancin karatu ke wanzu kuma ana buƙatar ƙari kafin a iya yanke shawara mai ƙarfi.

Har ila yau, ya kamata a lura da cewa karatun da ke sama ya yi amfani da allurai daga 180-420 MG kowace rana. Wadannan manyan allunan suna da wahalar samu ta hanyar al'ada, amfanin yau da kullun na wadannan kayan yaji.

Wasu keɓaɓɓun kayan yaji na iya samun nasarar rage yawan ƙarfi ko tsananin tashin zuciya. Koyaya, ana iya buƙatar manyan allurai kuma ana buƙatar ƙarin karatu don tabbatar da waɗannan tasirin.

7. Kokarin Shakatawa tsokar jikinka

Sauke tsokoki na iya taimakawa rage tashin zuciya.

Techniqueaya daga cikin dabarun da mutane suka yi amfani da su don cimma wannan tasirin an san shi da nishaɗin tsoka mai ci gaba (PMR). Yana buƙatar mutane su kasance cikin damuwa da sakin naman jikinsu a ci gaba da gudana azaman hanya don cimma nishaɗin jiki da tunani ().

Wani bita da aka yi kwanan nan ya gano cewa PMR hanya ce mai tasiri don rage tsananin tashin zuciya wanda ke haifar da cutar sankara ().

Wata hanyar da za a magance tashin hankali na tsoka ita ce tausa.

A cikin binciken daya, an ba ƙungiyar marasa lafiya na chemotherapy ƙananan minti na 20 ko ƙananan ƙafa a lokacin maganin su.

Idan aka kwatanta da waɗanda ba a yi musu tausa ba, mahalarta taron sun kusan kusan kashi 24 cikin 100 ba za su iya yin ciwo ba daga baya ().

Shakatawa da tsokoki, ko ta hanyar tausa ko dabarun PMR, na iya taimakawa sauƙaƙa tashin zuciya.

8. aauki Barin Vitamin B6

Vitamin B6 ana ƙara ba da shawarar a matsayin madadin magani ga mata masu ciki waɗanda suka fi so su guje wa magungunan anti-tashin zuciya.

Yawancin karatu sun ba da rahoton cewa ƙarin bitamin B6, wanda aka fi sani da pyridoxine, ya samu nasarar rage tashin zuciya yayin ɗaukar ciki (,,,).

Saboda wannan dalili, masana da yawa sun ba da shawarar shan ƙwayoyin bitamin B6 a lokacin daukar ciki azaman hanyar layin farko a kan ƙananan tashin zuciya (, 41).

Kwayoyin Vitamin B6 har zuwa 200 MG kowace rana ana ɗaukarsu amintattu a lokacin ɗaukar ciki kuma suna haifar da kusan babu illa. Sabili da haka, wannan madaidaicin farfadowa na iya zama darajar gwadawa (41,).

Duk da haka, ba a yi nazari sosai a kan wannan batun ba, kuma wasu ba su da wani sakamako (,).

Sayi bitamin B6 akan layi.

Ga mata masu ciki waɗanda ke fuskantar tashin zuciya, bitamin B6 amintacce ne kuma mai yuwuwar tasiri ga magungunan anti-tashin zuciya.

9–17. Tipsarin Bayanai don Rage Naƙuda

Baya ga shawarwarin da ke sama, wasu recommendationsan shawarwarin na iya rage yiwuwar tashin zuciya ko taimakawa sauƙaƙe alamun ta. Mafi yawancin sun hada da (44, 45):

1. Guji kayan yaji ko mai mai: Abincin cin abinci mara kyau wanda ya kunshi abinci kamar ayaba, shinkafa, applesauce, danye ko dankalin turawa na iya taimakawa tashin zuciya da rage yiwuwar tashin hankali.
2. Proteinara furotin a cikin abincinku: Abincin mai wadatar abinci mai gina jiki na iya yaƙar tashin zuciya mafi kyau fiye da abinci mai mai mai yawa ko kuma carbi ().
3. Guji manyan abinci: Samun karami, abinci mai yawa lokacin da kake jin tashin hankali na iya taimakawa rage alamun ka.
4. Kasance a tsaye bayan cin abinci: Wasu mutane suna iya fuskantar reflux ko yin jiri idan sun kwanta tsakanin minti 30 zuwa 60 bayan cin abinci.
5. Guji sha tare da abinci: Shan kowane abin sha tare da abinci na iya ƙara yawan jin jiki, wanda zai iya haifar da tashin zuciya ga wasu mutane.
6. Kasance cikin ruwa: Rashin ruwa a jiki na iya ɓar da tashin zuciya. Idan tashin hankalinka yana tare da amai, maye gurbin ruwan da ya ɓace da ruwa mai wadataccen lantarki irin su ruwan ƙasa mai ƙwari, romon kayan lambu ko abin sha na wasanni.
7. Guji ƙamshi mai ƙarfi: Wadannan na iya kara yawan tashin zuciya, musamman a lokacin daukar ciki.
8. Guji karin ƙarfe Mata masu juna biyu masu matakan ƙarfe na yau da kullun ya kamata su guji shan abubuwan ƙarfe a farkon farkon watanni uku saboda suna iya ƙara jin daɗin tashin zuciya ().
9. Darasi: Motsa jiki da motsa jiki na iya zama hanyoyi masu taimako musamman don rage tashin zuciya a cikin wasu mutane (,).

Ya kamata a lura cewa mafi yawan waɗannan shawarwarin na ƙarshe suna tallafawa ne kawai ta hanyar bayanan sirri. Wannan ya ce, suna da ƙananan haɗari kuma suna iya cancanci ƙoƙari.

Nasihu da ke sama na iya hana ko sauƙaƙe tashin zuciya, bisa ga shaidar anecdotal. Yawancin waɗannan magungunan ba a yi nazari ba.

Layin .asa

Tashin zuciya na iya faruwa a cikin yanayi da yawa kuma galibi yana sa ka ji daɗi.

Nasihun halitta na sama zasu iya taimakawa rage tashin zuciya ba tare da amfani da magunguna ba.

Wannan ya ce, idan tashin hankalinku ya ci gaba, lallai ne ya kamata ku nemi ƙarin shawara daga likitan lafiyar ku.

Karanta wannan labarin a cikin Mutanen Espanya.