Mawallafi: Helen Garcia
Ranar Halitta: 14 Afrilu 2021
Sabuntawa: 12 Fabrairu 2025
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Qigong for beginners. Qigong exercises for joints, spine and energy recovery.
Video: Qigong for beginners. Qigong exercises for joints, spine and energy recovery.

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Ciwon kai mai rauni bai isa ba, amma cikakken hari, kai hari daga ƙaura? Menene mafi muni? Idan kai mai ciwon kai ne, ko ta yaya ya dade, ka san yadda kwakwalwarka da jikinka za su iya ji bayan wani lamari. Kun gaji AF, m, kuma tabbas kuna jin kamar kuka. Mallake yarinyar-amma sai ku dawo don jin kamar ku tare da waɗannan al'adun kulawa da kai waɗanda za su sa kowa ya ji daɗi, ko da ba kawai kun fito wani wasan kwaikwayo na ƙarfe na alama a cikin kanku ba.

Abu ɗaya da za a lura da shi, kodayake: Waɗannan ayyukan kulawa da kai ana nufin yin harin bayan ƙaura ne. Ba a ba da shawarar su azaman magani ga migraines da kansu ba. Koyaya, haɗa ayyukan kulawa da kai da dabarun shakatawa a cikin jadawalin ku na yau da kullun an nuna don rage yawan hare-haren ƙaura, a cewar Elizabeth Seng, Ph.D., mataimakiyar farfesa a Kwalejin Medicine ta Albert Einstein a Jami'ar Yeshiva. Kasa line: Bi da kanka zuwa ga wani sanyi zaman mafi sau da yawa.


1. Cin wani abu.

Kimiyya ta nuna cewa cin abinci da yawa, kanana, abinci mai kyau a ko'ina cikin yini na iya taimakawa wajen kiyaye migraines, daidai da Seng. A zahiri, an san tsallake abinci ya zama ruwan dare na ƙaura, kalmar Seng ta fi son "faɗakarwa" a matsayin wannan mummunan ɗabi'a, gami da abubuwa kamar damuwa da bacci mara kyau, na iya haifar da ƙaura amma ba lallai bane ya haifar da ɗaya.

Don haka ta ba da shawarar ku ci wani abu ba da daɗewa ba bayan harin migraine (da zarar tashin zuciya ya ragu, ba shakka). Yayin da zaku so samun nutsuwa tare da mafi lafiya, abinci gaba ɗaya kamar 'ya'yan itatuwa da kayan marmari da furotin mai ɗorewa don dawo da ƙarfi - musamman idan kuka yi amai - Seng yana ƙarfafa ku ku ma ku ci wani abu da zai faranta muku rai. Yi tunani: Lokacin da kuka shawo kan mura kuma za ku iya ~ a ƙarshe ~ ku ci abinci na gaske, don haka kuna yin cuku da miya da kuka fi so.

2. Numfashi sosai.

Kawai kun sami gogewa ta hankali da rauni ta jiki. Kuna buƙatar damuwa da sauri, kuma aikin numfashi na iya taimakawa. (ICYDK, migraines da ciwon kai wani nau'i ne na yanayi da yawa wanda numfashi da kuma, musamman, diaphragmatic zurfin numfashi na iya taimakawa wajen ragewa.)


Duk ya zo ne don sarrafa damuwa da raguwa, in ji Seng. Kuna son ginawa a cikin dabarun sarrafa damuwa kamar numfashi mai zurfi, da shakatawa na tsoka mai ci gaba a cikin ayyukanku na yau da kullun don ci gaba da rayuwa daidai gwargwado, wanda ya haɗa da kiyaye ƙananan matakan damuwa, in ji ta. Wannan saboda "mafi yawan ƙaruwa da raguwar kwatsam a cikin damuwa suna da alaƙa da fara kai harin ƙaura," in ji ta.

"Ba shi yiwuwa a yi zurfin numfashi daidai kuma kada a sami raguwar damuwar ku," in ji ta.

Bonus: Ayyukan numfashi na iya taimakawa a tsakiyar rikicin ƙaura, haka nan. Wasu mutane suna ƙoƙari su yi amfani da numfashi mai zurfi a lokacin ciwon kai da kansa kuma, a takaice, sun ce yana taimaka musu su kawar da ciwo, in ji Seng. (Mai alaƙa: Fasaha na numfashi na 3 waɗanda zasu iya inganta lafiyar ku)

3. Yi aikin gani.

Wataƙila kun ji yadda yadda gani zai iya taimaka muku murkushe burin ku, amma wannan dabarar na iya aika ku zuwa wurin da bai cika da ciwon ƙaura ba. Seng yana ba da shawarar ku fara da ɗan numfashi mai zurfi, shiga cikin wuri mai daɗi, da rufe idanunku. Hanyoyin gani na gargajiya sun haɗa da zuwa wani wuri na musamman a cikin tunanin ku, kamar rairayin bakin teku ko dazuzzuka, amma Seng yana son yin amfani da abubuwan gani -gani waɗanda ke da ɗan takamaiman zafi.


"Ina rokon mutane da su hango kyandir da aka kunna kuma suyi tunanin abin da wannan zafin da zafin zai ji, ko kuma ganin bishiya ta canza launi a tsawon shekaru hudu" in ji ta. "Samun wani abu mai ban sha'awa da gaske don tunani akai na iya zama da gaske nitsewa da annashuwa sosai."

4. Yin bimbini.

Kamar dai tare da zurfin numfashi, samun lokaci don yin aikin tunani akai -akai zai taimaka hankalin ku da jikin ku sake saita kai tsaye bayan harin ƙaura, amma kuma yana iya hana hana wani faruwa a nan gaba. Kamar yadda duk sauran shawarwarin kula da kai da aka ba da shawara, daidaito yana sarauta a nan: Ya fi game da daidaitaccen aikin yin tunani fiye da tsawon lokacin da aka yi bimbini, in ji Seng. (Mai alaƙa: Mafi kyawun Ayyukan Nasihu don Masu Farawa)

A zahiri, Seng ya ce sabon, amma har yanzu ba za a buga shi ba, bincike ya gano cewa musamman, yin tunani yana da alama yana rage nakasar da ke da alaƙa da ƙaura. Mutane na iya samun kwanakin ƙaura da yawa kamar yadda suke a da - ko ma'aurata kaɗan ma - amma suna iya komawa zuwa jin kansu da yin abin da suke so cikin sauri.

"Da zarar kun sami wannan mummunan kwarewa, ɗauki minti 10 zuwa 20 don kanku, ku sami numfashi mai zurfi da wasu hotuna na gani, kuma za ku yi wa kanku babban hidima," in ji Seng.

5. Shan ruwa.

Kasancewa da ruwa yana zuwa tare da fa'idodin fa'idodin kiwon lafiya ba tare da ambaton haɓakawa da zai iya ba fatar ku ba. Yayin da shaidu game da yadda ruwa ke taka rawa tare da migraines ba su da ƙarfi kamar sauran abubuwan (watau tsallake abinci), Seng ya ce bayanan binciken sun nuna cewa yawancin masu fama da ƙaura suna ba da rahoton jin yunwa a farkon farmakin ƙaura.

Don haka tabbatar da ci gaba da shan ruwa a duk rana don kula da matakin tsabtataccen ruwa. Buga harin migraine, isa ga kwalban ruwan ku don jin daɗin gamsuwa bayan yaƙi da ciwon ciki da bugun kai. Seng ta ba da shawarar cewa majinyata su rika rungumar kwalaben ruwa duka lokacin da suka sha duk wani maganin ciwon kai, saboda yana kashe tsuntsaye biyu da dutse daya. (Mai Dangantaka: Me Ya Faru Lokacin Da Na Sha Ruwa Sau Biyu Kamar Yadda Na saba Yi Na Sati Daya)

6. Yi yawo.

Lokacin da kuke cikin matsanancin ciwon kai ko harin ƙaura, babu yadda za ku yi ko da kuna so. A zahiri, har ma da motsa jiki mai sauƙi kamar tafiya kan matakala na iya sa ciwon kai ya yi muni, in ji Seng. Amma da zarar kun shiga cikin mafi munin sa, kuma ciwon kai, tashin zuciya, da duk wasu alamomin naƙasasshe sun ragu, ci gaba da yin yawo a kusa da shingen.

An nuna aikin motsa jiki na yau da kullun da daidaituwa don rage yawan migraines da ciwon kai, in ji Sara Crystal, MD, neurologist, ƙwararriyar ciwon kai, da mai ba da shawara ga likita na Cove, sabis ɗin da ke ba da FDA ta amince da ciwon kai da kuma maganin ciwon kai na ƙaura. Kuma yayin da juri'a har yanzu ba a kan ainihin irin nau'in motsa jiki ko ƙarfin da ya fi dacewa ba, yana da gaske game da gina ayyukan motsa jiki na yau da kullun a cikin salon ku wanda ya fi dacewa idan yazo da rigakafin ƙaura, in ji ta. Bugu da ƙari, mun san cewa kasancewa cikin yanayi yana rage yawan damuwa na damuwa, don haka a ƙalla, za ku ji daɗi bayan samun iska mai daɗi.

7. Yi amfani da mai mai mahimmanci.

"Mahimman mai kuma na iya zama hanya mai taimako don samun sauƙi, saboda suna iya toshe watsawar zafi, rage ƙwayoyin zarra, da rage kumburi," in ji Dr. Crystal. Peppermint da lavender suna da alama sune mafi mahimmancin mai don sauƙaƙe ƙaura, kuma ana iya haɗa ƙanshin biyu tare. Lura, kodayake, akwai wasu jagororin shawarar da aka ba da shawarar don amfani da mai mai mahimmanci don ƙaura ko don kula da wani abu da gaske, don haka tabbatar da tuntuɓi likitan ku kafin ƙara su cikin ayyukan ku na yau da kullun. (Ƙari: Fa'idodin Amfani da Mahimman Man Fetur, A cewar Bincike na baya-bayan nan)

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