Yog tias koj raug kev txom nyem los ntawm kev mob taub hau, koj txhua tus paub zoo txog qhov ua rau lub cev tsis muaj zog, xeev siab, thiab mob siab rau lawv tuaj yeem ua rau. Koj paub tias mob taub hau tsis yog mob taub hau ib txwm, thiab nws tsis tuaj yeem kho zoo li ib yam. Hmoov zoo, muaj ntau txoj kev kho mob tsis siv tshuaj uas koj tuaj yeem sim daws qhov zaus thiab qhov hnyav ntawm kev mob taub hau. Yog tias kev kho mob hauv tsev tsis pab, hu rau koj tus kws kho mob rau lwm txoj kev xaiv.
Nov yog 11 txoj hauv kev txhawb nqa kev kho mob migraines.
Cov kauj ruam
Txoj Kev 1 ntawm 11: Pw hauv chav ntsiag to, tsaus ntuj
Kauj Ruam 1. Lub teeb ci thiab nrov nrov tuaj yeem ua rau mob migraine hnyav dua
Thaum koj xav tias mob taub hau tuaj, qhov zoo tshaj plaws uas koj tuaj yeem ua tau yog nrhiav qhov chaw ntsiag to, tsaus ntuj uas koj tuaj yeem so. Yog tias koj tuaj yeem tsaug zog, ua li ntawd! Koj yuav hnov zoo dua thaum koj sawv.
- Migraines tuaj yeem ua rau koj nkag siab ntau ntxiv rau teeb, suab, thiab tsw ntxhiab. Qee yam uas ib txwm tsis thab koj tuaj yeem ua rau koj nyuaj siab thaum koj muaj mob taub hau.
- Yog tias koj nyob tom haujlwm lossis tsev kawm ntawv thiab tsis tuaj yeem so kom txaus lossis tsaug zog, ua qhov koj tuaj yeem ua tau kom txo qis qhov kev xav ntawm ib puag ncig koj. Piv txwv li, koj yuav mus rau chav dej li ob peb feeb thiab tua lub teeb.
Txoj Kev 2 ntawm 11: nqus pa lavender kom txo qis mob taub hau
Kauj Ruam 1. Thaum koj hnov mob taub hau tuaj, hnia cov roj lavender li 10-15 feeb
Yuav ib lub raj mis ntawm cov paj lavender tseem ceeb hauv online lossis txhua qhov chaw uas ntuj kho tau muag. Tsuas yog muab lub raj mis tso rau hauv koj lub qhov ntswg thiab nqus tau tob tuaj yeem ua rau koj mob taub hau tsawg dua li qhov nws tau ua.
- Tsawg kawg ib qhov kev sim tshuaj tau qhia tias roj lavender yog kev nyab xeeb thiab muaj txiaj ntsig zoo rau kev tswj kev mob taub hau.
- Koj tseem tuaj yeem tso cov roj ntawm koj lub tuam tsev thiab hauv qab koj lub qhov ntswg kom koj tuaj yeem nqus nws yam tsis tas yuav tuav lub raj mis. Dilute cov roj ua ntej thov nws yog li koj tsis ua rau koj cov tawv nqaij-tsuas yog siv 1 tee roj rau ib teaspoon (5cc) ntawm cov roj thauj (zaub lossis txiv roj roj) lossis dej.
Txoj Kev 3 ntawm 11: Yooj yim mob nrog qhov kub lossis txias
Kauj Ruam 1. Muab qhov kub los txias tso rau ntawm koj lub taub hau lossis caj dab li 15-20 feeb
Koj tuaj yeem siv pob khov los yog ib lub hnab khov zaub kom khov. Rau qhov kub, siv lub ncoo cua sov rau qis lossis lub raj mis dej kub.
- Ob qhov kub thiab txias ua haujlwm kom yooj yim qhov mob, txawm hais tias ib qho yuav ua haujlwm zoo dua li lwm qhov rau koj. Sim ob qho tib si thiab saib qhov twg ua rau koj muaj kev nplij siab tshaj plaws.
- Ib txwm qhwv koj cov ntaub qhwv hauv cov phuam qhuav ua ntej koj tso nws rau ntawm koj lub cev-txwv tsis pub, nws tuaj yeem hlawv lossis ua rau koj tawv nqaij.
Txoj Kev 4 ntawm 11: Ua rau koj tus kheej xis nyob nrog kev xav thiab ua pa tob
Kauj Ruam 1. Ua pa maj mam thiab tob tob hauv koj lub qhov ntswg, tom qab ntawd tawm ntawm koj lub qhov ncauj
Tig koj mloog rau koj cov pa thiab xav txog txhua yam huab cua nkag mus rau hauv koj lub cev thiab nthuav koj lub ntsws. Thaum koj ua pa, xav txog kev nyem tag nrho cov huab cua rov qab tawm. Ua qhov no rau 10-15 txoj kev ua pa, tsom mus rau koj cov pa.
- Yog tias koj lub siab tig mus rau lwm yam, qhov zoo! Tsuas yog lees paub qhov kev xav, tom qab ntawd tig koj lub siab rov qab rau koj cov pa.
- Cov kev tshawb fawb pom kev xav thiab ua pa tob tob yog qhov muaj txiaj ntsig tshwj xeeb ntawm kev txo kev ntxhov siab thiab kev ntxhov siab, uas yog qhov tseem ceeb ua rau mob taub hau.
Txoj Kev 5 ntawm 11: Siv tshuaj tom khw muag tshuaj tom khw
Kauj Ruam 1. Cov kev kho mob no zoo tshaj plaws rau kev mob taub hau me ntsis
Yog tias koj muaj mob hnyav ntau dua, yuav tom khw (OTC) cov tshuaj yuav pab tau qee qhov kev pab, tab sis tej zaum lawv yuav tsis tso tseg qhov mob taub hau tag. Cov kev kho no suav nrog ibuprofen, tshuaj aspirin, acetaminophen, naproxen, lossis caffeine.
- Hauv Asmeskas, muaj 3 OTC cov tshuaj tshwj xeeb tau pom zoo los ntawm Food and Drug Administration (FDA) rau kev kho mob taub hau: Excedrin Migraine, Advil Migraine, thiab Motrin Migraine Pain.
- Ua raws cov lus qhia ntawm lub raj mis ua tib zoo hais txog kev siv ntau npaum li cas thiab tsis txhob noj cov tshuaj no ntau dua 3 zaug hauv ib lub lis piam-koj tuaj yeem tsim kev vam khom. Yog tias koj muaj ntau dua 3 qhov mob taub hau ib lub lis piam, cov tshuaj yuav tshuaj yuav muaj txiaj ntsig zoo rau koj.
Txoj Kev 6 ntawm 11: Haus dej cawv uas muaj caffeinated
Kauj Ruam 1. Ib qho me me ntawm caffeine tuaj yeem pab txo qhov mob taub hau
Qhov no ua haujlwm tau zoo tshaj plaws yog tias koj tuav dej qab zib lossis khob kas fes thaum pib mob taub hau. Yog tias koj noj tshuaj yuav tom khw (xws li acetaminophen) tib lub sijhawm, cov caffeine tuaj yeem txhim kho qhov cuam tshuam ntawm cov tshuaj ntawd-ib-ob qhov punch uas tsuas tuaj yeem tsoo qhov mob taub hau tawm (lossis tsawg kawg npub nws rau lub ntsiab lus uas nws tuaj yeem tswj tau).
- Ua ntej koj xaj cov espresso, txawm li cas los xij, txheeb xyuas cov khoom xyaw ntawm cov tshuaj uas koj tab tom noj kom ntseeg tau tias lawv tsis suav nrog caffeine. Yog tias koj tab tom noj tshuaj rau mob taub hau uas suav nrog caffeine, koj tsis xav ntxiv ntau ntxiv rau qhov ntawd.
- Thaum nws los txog rau caffeine thiab mob taub hau, me ntsis mus ntev. Caffeine ntau dhau tuaj yeem ua rau mob taub hau rau qee tus neeg, yog li koj tab tom taug txoj kab zoo ntawm no. Txwv koj tus kheej rau haus ib zaug lossis ob peb tom qhob noom xim kasfes kom ua rau nws nyab xeeb.
Txoj Kev 7 ntawm 11: Sim noj cov khoom noj uas txo qis mob taub hau
Kauj Ruam 1. Vitamin B2, magnesium, thiab co-enzyme Q10 yuav pab tswj kev mob taub hau
Tham nrog koj tus kws kho mob ua ntej muab tshuaj ntxiv-tshwj xeeb yog tias koj twb tau noj lwm yam tshuaj lawm. Koj tus kws kho mob tuaj yeem pom zoo ua ke uas tuaj yeem ua haujlwm rau koj raws li koj qhov kev noj qab haus huv tag nrho thiab cov tshuaj lossis tshuaj ntxiv uas koj tab tom noj.
Cov tshuaj ntsuab butterbur thiab feverfew kuj qee zaum pom zoo rau mob taub hau. Koj tuaj yeem noj lawv hauv daim ntawv tshuaj ntsiav lossis haus dej tshuaj yej. Muaj qee qhov pov thawj kho mob tias lawv ua haujlwm, tab sis cov txiaj ntsig tau sib xyaw. Butterbur, tshwj xeeb, muaj kev txhawj xeeb txog kev nyab xeeb, yog li tsuas yog ua qhov no yog tias koj tus kws kho mob pom zoo
Txoj Kev 8 ntawm 11: Xyaum yoga tsawg kawg 3 zaug hauv ib lub lis piam
Kauj Ruam 1. Yoga tuaj yeem txo qis, siv zog, thiab ntev ntawm kev mob taub hau
Koj yuav tsis pom qhov txiaj ntsig tam sim, tab sis kev tshawb fawb tau qhia tias mob taub hau tau zoo dua nrog kev xyaum yoga tas mus li yam tsawg 3 hlis. Contrary to nrov ntseeg, koj tsis tas yuav hloov pauv tau yooj yim los ua yoga-muaj ntau qhov yooj yim poses uas muab cov txiaj ntsig zoo ib yam li qhov nyuaj dua. Yog tias koj txaj muag dhau los koom nrog chav kawm hauv nroog, muaj ntau cov vis dis aus hauv YouTube koj tuaj yeem siv los xyaum ua ntawm koj tus kheej hauv tsev.
Kev xyaum yoga feem ntau suav nrog ua pa tob tob thiab so kom zoo ib yam, uas muaj txiaj ntsig zoo hauv thiab ntawm lawv tus kheej los kho mob taub hau
Txoj Kev 9 ntawm 11: Tau zaws ib zaug ib lub lim tiam
Kauj Ruam 1. Kev tshawb fawb qhia tias zaws ib lub lis piam tuaj yeem txo qis kev mob taub hau
Nug koj tus kws kho mob yog tias muaj tus kws kho zaws uas lawv xav pom, lossis tshawb hauv online rau "cov kws kho mob zaws tso cai nyob ze kuv." Cia tus kws kho mob zaws koj xaiv paub tias koj raug kev txom nyem los ntawm kev mob taub hau kom lawv tuaj yeem txiav lawv txoj kev kho zaws kom tau raws li koj xav tau.
- Kev zaws pab txo qhov nro hauv koj lub cev thiab tso kev ntxhov siab, uas yuav pab txhawb nws lub peev xwm los kho mob taub hau.
- Kev zaws tus kheej kuj tseem pab tau thaum koj xav tias mob taub hau tuaj. Siv lub teeb nrawm nrog koj cov ntsis ntiv tes rau zaws hauv lub voj voog maj mam lossis rov qab txav mus los ntawm koj lub tuam tsev thiab tawv taub hau. Tsom ntsoov rau cov leeg hauv qab ntau dua li tsuas yog cia koj cov ntiv tes hla koj cov tawv nqaij.
Txoj Kev 10 ntawm 11: Tsis txhob ua rau qhov teeb meem mob taub hau rau koj
Kauj Ruam 1. Khaws phau ntawv sau taub hau txhawm rau txheeb xyuas qhov ua rau koj paub tias yuav zam dab tsi
Migraines tuaj yeem tshwm sim los ntawm qee yam khoom noj, dej haus, huab cua, lossis xwm txheej tshwm sim hauv koj lub neej. Sau cia qhov xwm txheej ib puag ncig pib mob taub hau, suav nrog kom ntxaws ntau li ntau tau. Tom qab ntawd, rov qab mus thiab saib koj tus as khauj rau ntau yam mob taub hau. Highlight commonalities-cov no yog qhov ua tau.
- Thaum koj tau txheeb xyuas qhov ua tau tshwm sim, zam lawv yog tias koj tuaj yeem ua tau thiab pom tias koj muaj tsawg dua kev mob taub hau. Piv txwv li, yog tias koj tau mob migraine txhua zaus koj noj dev kub, koj yuav pom tias yog tias koj tsis noj cov dev kub ntxiv lawm, cov migraines yuav ploj mus.
- Qee lub sij hawm tus yuam sij yog qhov tsis yooj yim sua. Piv txwv, xav tias koj pom tias koj ib txwm muaj mob migraine thaum muaj cua daj cua dub. Koj tsis tuaj yeem zam kev nag xob nag cua (txij li koj tsis tuaj yeem tswj huab cua), tab sis yog tias koj paub cua daj cua dub ua rau mob taub hau, koj tuaj yeem tiv thaiv kev tiv thaiv thaum koj paub tias cua daj cua dub yuav los.
TSWV YIM TSHUAJ
Sari Eitches, MBE, MD
Integrative Internist Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.
Sari Eitches, MBE, MD
Integrative Internist
Our Expert Agrees:
If you have chronic migraines, it may help to try integrative practices like acupressure massage, hypnosis, meditation, biofeedback, or visualization. You may also be able to identify and avoid possible triggers. For instance, you may find that your migraine is triggered by your diet and hydration, or it could be due to your environment, stress level, changes to your sleep patterns, or even the weather.
Method 11 of 11: Talk to your doctor about prescription medication
Kauj Ruam 1. Kev kho tshuaj yuav suav nrog kev siv tshuaj kho mob thiab tiv thaiv kab mob
Noj cov tshuaj daws qhov mob lossis "rho menyuam" cov tshuaj thaum pib mob taub hau. Qhov no yog ua kom tsis txhob mob taub hau hauv nws txoj kab los yog ua kom nws tsis txhob hnyav dhau. Tshuaj tiv thaiv kab mob uas koj noj tsis tu ncua (feem ntau niaj hnub) los txo qis kev mob taub hau thiab txo lawv qhov hnyav thaum koj tau txais. Nov yog qee yam tshuaj uas koj tus kws kho mob yuav pom zoo:
- Triptans: muaj raws li tshuaj, txhaj tshuaj, lossis tshuaj tsuag qhov ntswg, noj thaum pib mob taub hau kom txo cov tsos mob
- Dihydroergotamines: muaj raws li tshuaj tsuag qhov ntswg lossis txhaj tshuaj; muaj txiaj ntsig zoo tshaj plaws los daws cov tsos mob ntawm kev mob taub hau uas feem ntau yuav kav ntev dua 24 teev
- Tricyclic antidepressants: tau sau tseg los tiv thaiv kev mob taub hau
- Tshuaj tiv thaiv qaug dab peg: tau sau tseg los tiv thaiv kev mob taub hau
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Qee zaum migraines tshwm sim los ntawm qee yam yooj yim xws li tshaib plab lossis tsis tsaug zog. Yog tias koj tau mob taub hau, noj zaub mov tsis tu ncua, haus dej ntau, thiab tau txais 7-9 teev pw txhua hmo yuav pab koj tau txais lawv tsawg dua.
- Kev tawm dag zog ib txwm tuaj yeem pab tiv thaiv kev mob taub hau, tab sis qhov no tsis txhais tau tias koj yuav tsum dhau los ua ib tus neeg ncaws pob. Yooj yim tawm mus rau kev taug kev nrawm li 20 feeb hauv ib hnub yuav pab koj ua kom cov migraines nyob ntawm qhov chaw.
- Yog tias koj xav tias koj tus mob migraines tau txuas nrog koj lub cev ntas, kev tswj cov tshuaj hormonal tuaj yeem pab tau. Tham nrog koj tus kws kho mob txog nws! Koj tsis tas yuav muaj kev sib deev los tswj kev yug menyuam.
