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რა უნდა ვიცოდეთ შაკიკის შესახებ

თარიღი: 21 სექტემბერი, 2023

მოქმედებს, თუ არა ამინდის ცვლილება შაკიკზე?
ადამიანებს, რომელთაც აქვთ შაკიკი, მეტად მგრძნობიარე არიან ამინდის ცვლილების მიმართ.

ამინდთან დაკავშირებული შაკიკის გამომწვევები მიზეზები შეიძლება იყოს:
• მზის ნათება
• უკიდურესი სიცხე, ან სიცივე
• მაღალი ტენიანობა
• მშრალი ჰაერი
• ქარიანი, ან ქარიშხლიანი ამინდი
• წნევის ცვლილება

ამინდის ცვლილებამ შეიძლება გამოიწვიოს თავის ტვინში გამომუშავებული ჰორმონების დისბალანსი მათ შორის სეროტონინის, რამაც შეიძლება გამოიწვიოს შაკიკი.

თუ გრძნობთ, რომ შაკიკი გამოწვეულია ამინდისგან, მნიშვნელვანია გაიგოთ, რომელი ამინდის ცვლილებები იწვევს შაკიკს და გადადგათ ნაბიჯები ამ ეფექტის შესამცირებლად:
• დღიურის წარმოება, სადაც მონიშნავთ თავის ტკივილის დროს, როდის დაგეწყოთ, რამდენ ხანს გაგრძელდა და რას შეიძლება გამოეწვია. ეს დაგეხმარებათ განსაზღვროთ, გაქვთ თუ არა შაკიკი კონკრეტული ამინდით გამოწვეული.
• ამინდის ცვლილებების მონიტორინგი და მაპროვოცირებლების თავიდან აცილება, თუ ეს შესაძლებელია. მაგალითად, დარჩით სახლში ძალიან ცივ, ან ქარიან ამინდში, თუ ეს ფაქტორები თქვენს შაკიკს ამწვავებს.
• შაკიკის პირველივე ნიშანზე, საჭირო მედიკამენტების მიღება.
• ჯანსაღი ცხოვრების წესი - მიირთვით ჯანსაღი საკვები, ივარჯიშეთ რეგულარულად, დალიეთ საკმარისი წყალი, იძინეთ საკმარისი რაოდენობით და გააკონტროლეთ სტრესი. ეს აქტივოებები დაგეხმარებათ შაკიკის რაოდენობისა და სიმძიმის შემცირებაში.

ცხოვრების წესს, რომელიც ხელს უწყობს ზოგადი ჯანმრთელობის გაუმჯობესებას, ასევე შეუძლია შეამციროს შაკიკის სიხშირე და ტკივილის ძალა.

მედიცინისა და ჯანსაღი ცხოვრების წესის შერწყმა, ხშირად, ყველაზე ეფექტური გზაა შაკიკის სამკურნალოდ.

იპოვნეთ მშვიდი გარემო
შაკიკის პირველივე ნიშანზე, შეისვენეთ და შეძლებისდაგვარად მოწყდით ყველაფერს, რასაც აკეთებთ.
• გამორთეთ შუქები. განათებამ და ხმამ შეიძლება გააუარესოს შაკიკის ტკივილი. დაისვენეთ ბნელ, წყნარ ოთახში. კარგია, თუ შეძლებთ დაძინებას.
• სცადეთ ტემპერატურის თერაპია. დაიდეთ ცხელი, ან ცივი კომპრესები თავზე, ან კისერზე. ყინულს, აქვს დამამშვიდებელი ეფექტი, რამაც შეიძლება შეამციროს ტკივილი. ცხელ კომპრეს, ან გამათბობელ ბალიშებს შეუძლია დაძაბული კუნთების მოდუნება. მსგავსი ეფექტი შეიძლება ჰქონდეს თბილ შხაპს, ან აბაზანასაც.
• დალიეთ კოფეინის შემცველი სასმელი. მცირე რაოდენობით, მხოლოდ კოფეინს შეუძლია შეამსუბუქოს შაკიკის ტკივილი ადრეულ სტადიაზე. კოფეინს, ასევე, შეუძლია გააძლიეროს ტკივილგამაყუჩებელის ეფექტი.

თუმცა ფრთხილად იყავით. კოფეინის ხშირად დალევამ შეიძლება მოგვიანებით გამოიწვიოს თავის ტკივილი. ასევე, კოფეინის ძალიან გვიან მიღებამ, შეიძლება ხელი შეგიშალოთ ჩაძინებაში, რაც გავლენას ახდენს შაკიკზე.

კარგად გამოიძინეთ
რამდენიმე რჩევა ძილის გასაუმჯობესებლად:
• დაიწესეთ რეგულარული ძილის საათები. გაიღვიძეთ და დაიძინეთ ყოველდღე ერთსა და იმავე დროს - დასვენების დღეებშიც კი.
• განიტვირთეთ დღის ბოლოს. ნებისმიერი რამ, რაც გეხმარებათ მოდუნებაში, ხელს უწყობს უკეთეს ძილს: მოუსმინეთ დამამშვიდებელ მუსიკას, მიიღეთ თბილი აბაზანა, ან წაიკითხეთ საყვარელი წიგნი.
• დააკვირდით რას ჭამთ და სვამთ ძილის წინ. ინტენსიური ვარჯიში, მძიმე კვება, კოფეინი, ნიკოტინი და ალკოჰოლი ხელს უშლის ძილს.
• არ დააძალოთ საკუთარ თავს დაძინება. რაც უფრო მეტად ცდილობთ დაძინებას, მით უფრო მეტად იღვიძებთ თავს. თუ ვერ იძინებთ, წაიკითხეთ, ან დაკავდით სხვა მშვიდი აქტივობით, სანამ არ დაიძინებთ.
• შეამოწმეთ მედიკამნეტები. მედიკამენტმა, რომელიც შეიცავს კოფეინს, ან სხვა სტიმულატორს - შაკიკის სამკურნალო ზოგიერთი მედიკამენტის ჩათვლით - შეიძლება ხელი შეუშალოს ძილს.

მართეთ სტრესი
სტრესი და შაკიკი ხშირად ურთიერთდაკავშირებულია. რთულია თავიდან აიცილოთ ყოველდღიური სტრესი, მაგრამ შეგიძლიათ მათი მართვა.

იკვებეთ გონივრულად
მოერიდეთ საკვებს, რომელიც იწვევს შაკიკს. თუ ეჭვი გაქვთ, რომ გარკვეული საკვები იწვევს შაკიკს, ამოიღეთ იგი თქვენი რაციონიდან. ასეთი საკვები შეიძლება იყოს შოკოლადი, კოფეინი, ალკოჰოლი.

ივარჯიშეთ რეგულარულად
ფიზიკური აქტივობის დროს სხეული ათავისუფლებს გარკვეულ ქიმიკატებს, რომლებიც ბლოკავს ტკივილის სიგნალებს თქვენს ტვინში. ეს ქიმიკატები, ასევე, ხელს უწყობენ შფოთვის და დეპრესიის შემცირებას.

როდის მივმართოთ ექიმს
თუ რეგულარულად გაქვთ შაკიკის ნიშნები და სიმპტომები, აუცილებლად ჩანიშნეთ ნევროლოგთან კონსულტაცია.

დაუყოვნებლივ მიმართეთ ექიმს, ან სასწრაფო დახმარებას, თუ გაქვთ რომელიმე ქვემოთ ჩამოთვლილი ნიშანი და სიმპტომი, რომელიც შეიძლება მიუთითებდეს უფრო სერიოზულ სამედიცინო პრობლემაზე:
• მკვეთრი, ძალიან ძლიერი თავის ტკივილი.
• ცხელება, კისრის გამკვრივება, დაბნეულობა, კრუნჩხვები, გაორებული მხედველობა, დაბუჟება, ან სისუსტე სხეულის ნებისმიერ ნაწილში, რაც შეიძლება იყოს ინსულტის ნიშანი.
• თავის ტკივილი, თავის ტრავმის შემდეგ.
• ქრონიკული თავის ტკივილი, რომელიც უარესდება ხველების, ძალისხმევის, დაძაბვის, ან უეცარი მოძრაობის შემდეგ.