Ubunzima Bekhanda? Izimpawu, Izimbangela, Nokwelashwa

Ubunzima bekhanda bubuhlobo obuvamile kakhulu bobuhlungu bekhanda obuzwakala njengobhande oluqinile olugoqwe ekhanda lakho. Cishe wonke umuntu uhlangabezana nabo ngesinye isikhathi, futhi nakuba kungabi mnandi, ngokuvamile awubi yingozi futhi kuphendula kahle ekwelapheni okulula.

Lezi zinhloso zekhanda zenza ukuzwelwa okubuhlungu, okuthambile okuvamise ukuba yizimbangela zohlangothi olukhulu lwengxenye yekhanda lakho. Ngokungafani ne-migraines, ubunzima bekhanda ngokuvamile abubangeli ukugula noma kukwenze ube novalo lokukhanya nomsindo, nakuba kungase kuqhubeke nokuphazamisa imisebenzi yakho yansuku zonke.

Ziyini izimpawu zokungezwani kwekhanda?

Ubunzima bekhanda benza iphethini ehlukile yokungakhululeki okungase kubonakale abantu abaningi uma besazi ukuthi kufanele bafune ini. Ubuhlungu ngokuvamile buqala kancane kancane futhi bungase buhlale kuphela imizuzu engama-30 kuya ezinsukwini eziningi.

Nawa ama-sintoma aphambili ongahlangabezana nawo:

• Ubuhlungu bekhanda obuthambile, obuzwakala njengengcindezi noma ukubopha
• Ubuhlungu kuzo zombili izinhlangothi zekhanda lakho, ibunzi, noma emuva kwekhanda lakho nentamo
• Ukuthambile ekhanda lakho, intamo, nemisipha yebhelu
• Ubuhlungu obukhulu obukhulu obukhulu obungabi nakho okubi ngemisebenzi evamile
• Ukuzwa njengobhande oluqinile noma i-cap ecindezela ikhanda lakho
• Ukukhuluphala ukugxila ngenxa yokungakhululeki okuqhubekayo

Abantu abaningi bathola ukuthi basaqhubeka nokusebenza ngokujwayelekile ngesikhathi sobunzima bekhanda, nakuba ingcindezi eqhubekayo ingase ibe yinto ecasulayo. Ubuhlungu ngokuvamile abubhubhuki noma buthuke njengolunye uhlobo lobuhlungu bekhanda, luhlala luhleli, lungakhululeki esikhundleni salo.

Ziyini izinhlobo zokungezwani kwekhanda?

Ubunzima bekhanda buwela ezinhlotsheni ezimbili eziyinhloko ngokusekelwe ekutheni buvela kangakanani. Ukuqonda ukuthi yiluphi uhlobo olukhona kusiza ekutholeni indlela engcono yokwelapha.

Ubunzima bekhanda obukhulu buvela ngezikhathi ezithile, ngokuvamile okungaphansi kwezinsuku eziyi-15 ngenyanga. Lolu uhlobo oluvamile kakhulu futhi ngokuvamile luphendula kahle ekuqondeni ukulwa nobuhlungu nokushintsha indlela yokuphila.

Ubunzima bekhanda obuhlala njalo buvela izinsuku eziyi-15 noma ngaphezulu ngenyanga okungenani izinyanga ezintathu. Lolu hlobo lungase luthinte kakhulu ikhwalithi yokuphila kwakho futhi ngokuvamile ludinga izindlela zokwelapha ezihlanganisiwe kakhulu.

Abanye abantu nabo bahlangabezana nalokho odokotela abakubiza ngokuthi "izindlela ezihlanganisiwe zekhanda," lapho ubunzima bekhanda buvela khona kanye nezinye izinhlobo zokungezwani kwekhanda. Lokhu kungenza ukuxilongwa nokwelashwa kube nzima kakhulu, kodwa umhlinzeki wakho wezempilo angakusiza ukuthi uthole indlela engcono kakhulu.

Yini ebangela ubunzima bekhanda?

Ubunzima bekhanda buqala lapho imisipha ekhanda lakho, intamo, nezintambo ziqina futhi ziboshwe. Nakuba indlela eqondile ingaqondakali ngokuphelele, izinto eziningi zingase zibangele lokhu kuboshwa kwemisipha.

Izimbangela ezivamile kakhulu zihlanganisa:

• Ukuqina nokukhathazeka, okubangela ukuboshwa kwemisipha kulo lonke umzimba wakho
• Isimo esibi somzimba, ikakhulukazi ngokuhlala kwikhompyutha noma ukubuka phansi ocingweni lwakho
• Ukwehluleka ukulala noma ukushintsha esimweni sakho sokulala
• Ukwehluleka ukudla noma ukungadli njalo
• Ukuphelelwa amanzi ngokungaphuzi amanzi anele
• Ukuqina kwamehlo ngenxa yesikhathi eside sokubuka isikrini noma ukudinga izibuko
• Ukubopha umhlathi noma ukugaya amazinyo, ngokuvamile ngesikhathi sokulala
• Ukushintsha kwesimo sezulu, ikakhulukazi ukwehla kwezingcindezi ze-barometric

Izimbangela ezingavamile kodwa ezingase zibe khona zihlanganisa ukudla okuthile, ukushintsha kwe-hormonal ngesikhathi sokuya esikhathini, ngisho nama-odors aqinile noma ukukhanya okukhulu. Abanye abantu baqala ubunzima bekhanda ngemuva kokusebenza ngamandla noma ngesikhathi sezinguquko ezinkulu zokuphila.

Ezimeni ezingavamile, ubunzima bekhanda bungase bube yingxenye yezinye izimo ezinjengokuphazamiseka kwe-temporomandibular joint (TMJ), izinkinga ze-cervical spine, noma ukusetshenziswa kakhulu kwemithi. Udokotela wakho angakusiza ukuthi ubone ukuthi yiziphi izinkinga ezingase zibe yimbangela yekhanda lakho.

Nini okufanele ubheke udokotela ngenxa yobunzima bekhanda?

Ubunzima bekhanda obuningi bungaphathwa ekhaya ngezindlela ezilula. Kodwa-ke, izimo ezithile zidinga ukunakekelwa kwezokwelapha ukuze kuvinjwe ezinye izimo ezingathi sína.

Kufanele uxhumane nomhlinzeki wakho wezempilo uma uhlangabezana nalokhu okulandelayo:

• Ubuhlungu bekhanda obukhulu ngokuzumayo obuhlukile kwiphethini yakho evamile
• Ubuhlungu bekhanda ngokushisa, intamo eqinile, ukudideka, noma ukushintsha kokubona
• Ubuhlungu bekhanda obukhulu nakuba selaphiwe
• Ubuhlungu bekhanda bemihla ngemihla obuphazamisa umsebenzi wakho noma ubuhlobo bakho
• Ubuhlungu bekhanda ngemuva kokulimaza ikhanda, ngisho noma kubonakala kuncane
• Iphethini entsha yobunzima bekhanda uma uneminyaka engaphezu kwengu-50

Funani ukunakekelwa kwezokwelapha ngokushesha uma uthola lokho odokotela abakubiza ngokuthi "ubunzima bekhanda obukhulu" - ubuhlungu bekhanda obukhulu ngokuzumayo obufinyelela ezingeni elikhulu kakhulu ngaphakathi kwemizuzwana. Lolu hlobo lobuhlungu bekhanda lungase lubonise isimo esingathi sína sezempilo.

Ngaphezu kwalokho, uma uthola ukuthi uthatha imithi yokulwa nobuhlungu izikhathi eziningi kunesibili noma ezintathu ngeviki ngenxa yobunzima bekhanda, kufanele ukuxoxe nodokotela wakho. Ukusebenzisa kakhulu imithi yokulwa nobuhlungu kungase kubangele ubunzima bekhanda obuningi, kudale umjikelezo onzima ukuwuphazamisa ngaphandle kwesiqondiso sezokwelapha.

Ziyini izinto ezingase zikubeke engozini yobunzima bekhanda?

Izinto ezithile zenza abanye abantu babe nethuba elikhulu lokuthola ubunzima bekhanda. Ukuqonda izinto ezingase zikubeke engozini kungakusiza ukuthi uthathe izinyathelo zokuzivimbela.

Izinto eziyinhloko ezingase zikubeke engozini zihlanganisa:

• Ukuba owesifazane - abesifazane banethuba elingaphezulu kabili lokuhlangabezana nobunzima bekhanda
• Iminyaka ephakathi kwengu-20-50, lapho ukucindezeleka kokuphila kuvame ukuphakama khona
• Amazinga aphezulu okucindezeleka emsebenzini, ubuhlobo, noma izinguquko ezinkulu zokuphila
• Ukukhathazeka noma ukucindezeleka, okungase kukhulise ukuboshwa kwemisipha
• Imikhuba yokulala embi noma ukuphazamiseka kokulala
• Indlela yokuphila engasebenzi ngokwanele
• Umlando womndeni wokuhlupheka kwekhanda, okusikisela izingxenye ze-genetic

Izinto zokusebenza nazo zidlalela indima. Abantu abasebenza kumakhompyutha, abahamba izikhathi ezide, noma abahlala ngezimo ezingashintshiyo babhekene nezingozi eziphezulu. Abasesikoleni nabachwepheshe ezindaweni ezinengcindezi enkulu bavame ukubika ubunzima bekhanda obuningi.

Lokhu kushiwo, noma ubani angaba nobunzima bekhanda kungakhathaliseki izinto ezingase zikubeke engozini. Izindaba ezinhle ukuthi izinto eziningi ezingase zikubeke engozini zingashintshwa ngokushintsha indlela yokuphila nezinqubo zokulawula ukucindezeleka.

Ziyini izinhlanganisela ezingase zibe khona zokungezwani kwekhanda?

Nakuba ubunzima bekhanda ngokwabo abubi yingozi, bungase buhole ezinhlanganisela uma bungaphathwa kahle. Lezi zinhlelo ngokuvamile ziqala kancane kancane futhi zingase zithinte kakhulu ikhwalithi yokuphila kwakho.

Izinhlanganisela ezivamile kakhulu zihlanganisa:

• Ubuhlungu bekhanda obukhulu ngenxa yokusebenzisa kakhulu imithi yokulwa nobuhlungu
• Ubuhlungu bekhanda bemihla ngemihla obuhlala izinyanga noma iminyaka
• Ukuphazamiseka kokulala okudala umjikelezo wokukhathala nobunzima bekhanda obuningi
• Ukunciphisa ukukhiqiza komsebenzi nokukhuluphala kokungabikho emsebenzini
• Ukuhlukaniswa komphakathi ngenxa yokugwema imisebenzi ngesikhathi seziqephu zokungezwani kwekhanda
• Ukucindezeleka noma ukukhathazeka okuhlobene nobuhlungu obuhlala njalo

Ngokungavamile, abantu abane-tension headaches ezingavamile bangase baqale lokho okuthiwa "ukuzwela okuphakathi." Lokhu kusho ukuthi uhlelo lwakho lwezinzwa luyaqina kakhulu ekuthumeni kobunhlungu, okungase kwenze ubunzima bekhanda bube ngobuningi futhi bube namandla ngokuhamba kwesikhathi.

Ukuvimbela izinhlanganisela kuyindlela ephumelelayo yokwelapha nokuphatha okuqhubekayo. Abantu abaningi abasebenza nabaphathi babo bezempilo ukuze benze izinhlelo zokwelapha eziphumelelayo bangagwema lezi ziphumo ezinkulu.

Ubunzima bekhanda bungavikeleka kanjani?

Ukuvimbela ngokuvamile kuyindlela ephumelelayo yokuphatha ubunzima bekhanda. Ukushintsha okuncane, okuqhubekayo emikhulekweni yakho yansuku zonke kungase kunciphisa kakhulu ubuningi nobukhulu bobuhlungu bekhanda.

Nawa amaqhinga okuvimbela afakazelwe:

• Gcina izikhathi zokulala ezinqunyiwe, uqonde amahora angu-7-9 ebusuku
• Sebenzisa ukuphatha ukucindezeleka ngokuphefumula okujulile, ukucamngca, noma i-yoga
• Thatha ikhefu njalo emsebenzini wekhompyutha njalo imizuzu engama-20-30
• Hlala unamanzi ngokuphuza amanzi usuku lonke
• Dla ukudla okujwayelekile, okuhlanganisiwe ukuze ugcine ushukela egazini uzinzile
• Zivocavoca njalo, ngisho nemisebenzi elula njengokuhamba
• Thuthukisa isimo sakho somzimba, ikakhulukazi uma uhlala noma usebenzisa amadivayisi
• Dala indawo yokusebenza enhle ngokukhanya okulungile nokusebenza kahle

Ukubona nokuqeda izinto ezibangela ubuhlungu bekhanda kubalulekile. Gcina idayari yobunzima bekhanda amasonto ambalwa, ubhale lapho ubuhlungu bekhanda buvela khona nokuthi ubenzeni ngaphambi kwalokho. Lokhu kungakusiza ukubona izindlela nokwenza izinguquko ezithile.

Abanye abantu bazuza ekufundeni izindlela zokupumula ezinjengokupumula kwemisipha okuqhubekayo noma i-biofeedback. Lezi zindlela zikufundisa ukuthi ubone futhi ukhulule ukuboshwa kwemisipha ngaphambi kokuba kube yingxaki yekhanda.

Ubunzima bekhanda buxilongwa kanjani?

Ukuxilongwa kobunzima bekhanda kusekelwe ikakhulukazi ekuchazeni kwakho izimpawu nomlando wezokwelapha. Ayikho i-test ethile yobunzima bekhanda, ngakho udokotela wakho uzogxila ekuqondeni iphethini yobunhlungu bakho nokuvimbela ezinye izimo.

Ngesikhathi sokuqokwa kwakho, umhlinzeki wakho wezempilo uzokubuza ngalokhu okulandelayo:

• Lapho ubuhlungu bekhanda bakho beqala futhi buvela kangakanani
• Ubuhlungu buzwakala kanjani futhi bukhona kuphi
• Izinto ezibangela ubuhlungu obubona
• Imithi oyizamele kanye nokuphumelela kwayo
• Amazinga akho okucindezeleka kanye nezindlela zakho zokulala
• Umlando womndeni wokuhlupheka kwekhanda

Udokotela wakho uzoqhuba nokuhlolwa komzimba, ahlole ikhanda lakho, intamo, nezintambo ngenxa yokuboshwa kwemisipha noma ukuthambile. Bazohlola isimo sakho somzimba futhi bangase bahlole izinto zakho zokuzwa ukuqinisekisa ukuthi ayikho imikhakha yezinzwa.

Ezimeni eziningi, ayikho ezinye izivivinyo ezidingekayo uma izimpawu zakho zifanele ngokucacile iphethini yobunzima bekhanda. Kodwa-ke, udokotela wakho angase a-ode izifundo zokuthwebula izithombe ezinjenge-CT noma i-MRI scans uma ubuhlungu bekhanda bakho bukhulu, bukhulu ngokuzumayo, noma buhambisana nezinye izimpawu ezicasulayo.

Iyini indlela yokwelapha ubunzima bekhanda?

Ukuphatha ubunzima bekhanda ngokuvamile kuhlanganisa ukuxuba kokunciphisa ubuhlungu ngokushesha kanye nezinqubo zokuvimbela isikhathi eside. Indlela isekelwe ekutheni uhlangabezana kaningi kangakanani nobunzima bekhanda nokuthi kukuthinta kangakanani impilo yakho yansuku zonke.

Ngokuqondene nobunzima bekhanda obumbalwa, imithi yokulwa nobuhlungu eyenziwa ngaphandle kokubhalwa yi-doctor ngokuvamile iyindlela yokuqala yokwelapha:

• Acetaminophen (Tylenol) - ngokuvamile kuphephile futhi kuphumelela ekuqondeni ubuhlungu obukhulu
• Ibuprofen (Advil, Motrin) - kunciphisa ubuhlungu nokutheleleka
• Aspirin - ingasebenza kodwa ingase icasule isisu
• Naproxen (Aleve) - ukukhululeka okungapheli isikhathi eside kodwa kuthatha isikhathi eside ukusebenza

Uma uhlangabezana nobunzima bekhanda obuningi, udokotela wakho angase abhale imithi yokuvimbela. Lokhu kuhlanganisa ezinye izidakamizwa zokucindezeleka, imithi yokupumula kwemisipha, noma imithi yokulwa ne-seizure engase inciphisa ubuningi bobuhlungu bekhanda uma ithathwa nsuku zonke.

Izindlela zokwelapha ezingasetshenziswa imithi ngokuvamile zisebenza kahle futhi zihlanganisa ukuqeqeshwa komzimba, ukuqeqeshwa kwe-massage, i-acupuncture, kanye ne-cognitive behavioral therapy. Abantu abaningi bathola impumelelo enkulu ngendlela ehlanganisiwe ehlanganisa kokubili ukuboshwa komzimba nokuphatha ukucindezeleka.

Indlela yokuphatha ubunzima bekhanda ekhaya?

Izindlela zokwelapha zasekhaya zingasebenza kakhulu ngokuphathelene nobunzima bekhanda, ikakhulukazi uma zisetshenziswa njalo. Lezi zindlela zisebenza kahle uma zihlanganiswa nokushintsha indlela yokuphila nokuphatha ukucindezeleka.

Izindlela zokukhululeka ngokushesha zihlanganisa:

• Faka i-compress ebandayo ebunzini lakho noma i-compress efudumele entamoni nasezintambo zakho
• Gcoba ngobumnene itempile zakho, intamo, nemisipha yebhelu
• Phumula ekamelweni elizolile, elimnyama kude nokukhanya okukhulu nomsindo
• Sebenzisa ukuzivocavoca kokuphefumula okujulile noma ukupumula kwemisipha okuqhubekayo
• Thatha ishawa elifudumele noma ukubhukuda ukuze ukhulule imisipha eqinile
• Hlala unamanzi futhi udle okuthile uma ungadlanga

Ukuphathwa ekhaya isikhathi eside kugxila ekudaleni imikhuba evimbela ubunzima bekhanda ukuqala. Lokhu kuhlanganisa ukugcina izikhathi zokulala ezinqunyiwe, ukuzivocavoca njalo, kanye nezinqubo zokunciphisa ukucindezeleka ezisebenza ngendlela yakho yokuphila.

Amafutha abalulekile njenge-peppermint noma i-lavender angase anikeze ukukhululeka okwengeziwe uma efakwa eitempile noma ephuzwa nge-aromatherapy. Kodwa-ke, qaphela ngezinongo ezinamandla njengoba zingase zibangele ubunzima bekhanda kwabanye abantu.

Kufanele ulungiselele kanjani ukuqokwa kwakho kudokotela?

Ukulungiselela ukuqokwa kwakho kudokotela kusiza ukuqinisekisa ukuthi uthola ukuxilongwa okuchane kakhulu kanye nelenqubo yokwelapha ephumelelayo. Ukulungiselela okuhle futhi kwenza okuningi ngesikhathi sakho esilinganiselwe sokuqokwa.

Ngaphambi kokuya kwakho, buza lolu lwazi:

• Idayari yobunzima bekhanda ngezinsuku, izikhathi, amazinga obuhlungu, kanye nezinto ezibangela ubuhlungu
• Uhlu lwemithi yonke oyithathayo njengamanje, kuhlanganise nezinye izinto
• Imininingwane ngezindlela zakho zokulala, amazinga okucindezeleka, kanye nendawo yakho yokusebenza
• Imibuzo mayelana nezinketho zokwelapha nokuthi yini okulindelekile
• Umlando womndeni wokuhlupheka kwekhanda noma izimo zezinzwa

Lungela ukuchaza ubunzima bekhanda bakho ngokuningiliziwe - ukuthi buhlungu kuphi, ubuhlungu buzwakala kanjani, buhlala isikhathi esingakanani, nokuthi yini eyenza bube ngcono noma bube sibi. Lolu lwazi lusiza udokotela wakho ukwahlukanisa ubunzima bekhanda kwezinye izinhlobo.

Ungangabazi ukukhuluma ngendlela ubunzima bekhanda obuthinta ngayo impilo yakho yansuku zonke, ukusebenza kwakho, noma ubuhlobo bakho. Lokhu kusiza umhlinzeki wakho wezempilo ukuqonda umthelela ophelele nokwenza izinqubo zokwelapha ezifanele.

Iyini into ebalulekile mayelana nobunzima bekhanda?

Ubunzima bekhanda buvamile kakhulu futhi ngokuvamile bulawulwa ngendlela efanele. Nakuba kungabi mnandi futhi kuphazamise, abubi yingozi futhi kuphendula kahle ekwelapheni ezimeni eziningi.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi awudingi ukuhlupheka ngenxa yobunzima bekhanda obuningi. Ukushintsha okulula kwesitayela sokuphila, ukuphatha ukucindezeleka, nokusetshenziswa kwemithi efanele kunganciphisa kakhulu ubuningi nobukhulu bobunzima bekhanda.

Uma ubunzima bekhanda bakho buphazamisa impilo yakho noma bushintsha iphethini, ungangabazi ukufuna iseluleko sezokwelapha. Ukungenelela kwangaphambi kwesikhathi ngokuvamile kuvimbela izinhlanganisela futhi kukusiza ugcine ikhwalithi yokuphila engcono.

Abantu abaningi abane-tension headaches bathola ukukhululeka ngokuxuba kwezinqubo zokuvimbela nokuphatha okuqondisiwe. Ngokubekezela nendlela efanele, ungabuye ulawule ubunzima bekhanda bakho kunokuba bukulawule wena.

Imibuzo evamile ebuzwa mayelana nobunzima bekhanda

Q.1 Ingabe ubunzima bekhanda bungase kube uphawu lwesimo esingathi sína?

Ubunzima bekhanda ngokwabo abubi yingozi, kodwa ukushintsha ngokuzumayo kwephethini yobunzima bekhanda noma izimpawu ezinkulu kungase kubonise ezinye izimo. Uma uhlangabezana nobuhlungu bekhanda obukhulu ngokuzumayo, ubuhlungu bekhanda ngokushisa noma intamo eqinile, noma ubuhlungu bekhanda obukhulu nakuba selaphiwe, kufanele ubheke udokotela ngokushesha.

Q.2 Ubunzima bekhanda buhlala isikhathi esingakanani?

Ubunzima bekhanda bungase buhlale imizuzu engama-30 kuya ezinsukwini eziningi. Ubunzima bekhanda obuningi buqeda ngaphakathi kwamahora ambalwa, ikakhulukazi ngokwelashwa. Ubunzima bekhanda obuhlala njalo bungase buhlale amasonto noma izinyanga uma bungaphathwa kahle.

Q.3 Kuphephile yini ukuthatha imithi yokulwa nobuhlungu nsuku zonke ngenxa yobunzima bekhanda?

Ukuthatha imithi yokulwa nobuhlungu nsuku zonke ngenxa yobunzima bekhanda kungase kubangele ubuhlungu bekhanda obukhulu ngenxa yokusebenzisa kakhulu imithi, okwenza inkinga yakho ibe sibi kakhulu. Uma udinga imithi yokulwa nobuhlungu izikhathi eziningi kunesibili noma ezintathu ngeviki, kufanele uxoxe ngezindlela zokuvimbela nomhlinzeki wakho wezempilo.

Q.4 Ingabe ukucindezeleka kungenza ubuhlungu bekhanda bomzimba?

Yebo, ukucindezeleka kungenza ubuhlungu bekhanda bomzimba. Uma ucindezelekile, imisipha yakho iqina, ikakhulukazi entamoni, ezintambo, nasekhanda. Lokhu kuboshwa kwemisipha kungase kubangele izindlela zobunhlungu ezenza ubunzima bekhanda. Ukuphatha ukucindezeleka ngezindlela zokupumula ngokuvamile kunciphisa ubuningi bobuhlungu bekhanda.

Q.5 Ingabe ubunzima bekhanda buyaphela ngokwalo ngaphandle kokwelashwa?

Ubunzima bekhanda obuningi buyaphela ngokwalo, ikakhulukazi uma into eyibangela (njengokucindezeleka noma ukulala okubi) isikhashana. Kodwa-ke, ukwelapha ngokushesha ngezindlela ezifanele ngokuvamile kunikeza ukukhululeka okusheshayo futhi kuvimbele ubuhlungu bekhanda ukuba bube sibi noma buhlale isikhathi eside kunokudingeka.