Ka taea e te noho tahi me te migraines te whakararuraru i te tinana, ā, he pānga nui ki te kounga o te oranga. Ahakoa e wātea ana ngā rongoā me ngā maimoatanga, ka taea hoki e ētahi huringa āhua noho te whai wāhi nui ki te aukati i te migraines i te wā roa. Mā te moe nui, te whakahaere i te ahotea, te kai i tētahi kai hauora, te whakamahi i ngā tāpiringa kai, te whakakori tinana i ngā wā katoa, me te karo i ngā mea whakaoho ka taea te whakaiti i te auau me te kaha o te migraines. Mā te mahi i ēnei huringa, ka taea e te hunga e pangia ana e te migraines te whakapai ake i tō rātou hauora whānui me te whakahoki mai i te mana whakahaere o ō rātou oranga. Me kōrero tonu ki tētahi tohunga hauora mō ngā tohutohu me ngā aratohu whaiaro mō te whakahaere i te migraines.
He mate pūnaha io te migraine e tohuhia ana e te mamae upoko ngawari ki te kino. He mate ngoikore e pāngia ana e te miriona tāngata huri noa i te ao, ā, ka pā kino ki ō rātou oranga o ia rā. E mōhiotia ana te migraines mō te mamae upoko mamae e puta mai ana, i te nuinga o te wā i te taha kotahi o te upoko. Haunga ngā mamae upoko, ka haere tahi te migraines me te whakapairuaki, te ruaki, me te aro ki te mārama me te tangi.
Ka roa pea ngā migraines mō ngā hāora, tae noa ki ngā rā, ā, ka puta mai i ngā momo āhuatanga maha, pērā i te ahotea, ētahi kai, ngā huringa homoni, te kore moe, tae atu ki ngā huringa o te rangi. Heoi, he rerekē ngā take o ia tangata, ā, he mea nui te tautuhi i ēnei take hei whakahaere me te aukati i te migraines.
Ko tētahi o ngā āhuatanga matua o te migraine ko te noho mai o te aura, e puta ana i roto i te kotahi hautoru o te hunga e pangia ana e te migraine. Ko ngā aura he mate rangitahi o te pūnaha io ka puta hei raruraru tirohanga pērā i te kanapa o ngā rama, ngā ira matapo, ngā rārangi koiwi rānei. Tērā pea ka puta ake ētahi atu raruraru kare ā-roto, pērā i te wiri o te mata, o ngā ringaringa rānei.
Ahakoa kāore anō kia tino mārama te pūtake o te migraines, e whakaponohia ana he huinga o ngā āhuatanga ira me te taiao. Ko te hunga he hītori whānau mō te migraines ka nui ake te tūponotanga ka pāngia e ēnei āhuatanga, e tohu ana i te mate ira. Heoi anō, tera pea he wāhi nui anō hoki ngā mea motuhake hei whakaoho i te whakaekenga o te migraines.
E ai ki te AMF, ko te migraine tētahi momo mate upoko tuatahi. I roto i te whānuitanga o te migraine, e whakaahua ana te International Headache Society i ngā momo matua e whai ake nei:
●Migraine kāore he aura
●Migraine me te aura
●Te migraine mau tonu
Ka nui te pānga o te migraine ki te oranga o te tangata. Ka tino mamae ngā whakaekenga o te migraine, ā, ka arahi pea ki te ngaro i te mahi, i te kura rānei, te hekenga o te hua, me te kounga o te oranga. Me whakawhāiti pea te hunga whai migraine i ā rātou mahi o ia rā kia kore ai e puta ngā whakaekenga o te migraine, ā, he maha ngā wā ka manukanuka, ka pouri rānei nā te āhua mau tonu o te mate.
He mate ngoikore te migraine e pāngia ana e te miriona tāngata puta noa i te ao. Ka roa pea ngā whakaekenga o te migraine mō ngā hāora, tae noa ki ngā rā, ka puta he mamae nui, he whakapairuaki, me te aro ki te mārama me te tangi. Haunga ngā tohu tinana, ka pā nui te migraine ki te hauora whānui o te tangata.
Ko tētahi o ngā huarahi tino kitea ka pā te mate migraine ki tō hauora ko te whakararuraru i te oranga o ia rā. Ka kore e taea te matapae i ngā whakaekenga o te mate migraine, ā, ka uaua ki te whakamahere, ki te whai wāhi atu rānei ki ngā mahi auau. Ka taea e tēnei āhua kore e taea te matapae te arahi ki te ngaronga o ngā rā mahi, ngā huihuinga pāpori, me ngā huihuinga nui, ā, ka arahi pea ki ngā kare ā-roto o te pouri, te hara, me te mokemoke. Ko te kore e taea te whakatutuki i ngā kawenga me te whai wāhi atu ki ngā mahi ka pā kino ki te whakaaro nui ki a koe anō, ki te wairua o te whakatutukitanga, me te makona whānui o te ao.
Hei tāpiri, ko te mamae me te kore whakamarie e puta mai ana i te migraines ka pā kino ki te hauora hinengaro o te tangata. Ko te mamae mau tonu, pērā i te mamae e pāngia ana e te migraines, e hono ana ki te pikinga ake o te pouri, te manukanuka, me te mamae hinengaro whānui. Ko te pakanga tonu ki te mamae ka arahi ki te kore āwhina me te kore tumanako, ka pā ki te kaha o te tangata ki te aro atu ki ngā taumahatanga o ia rā me te koa ki te oranga ki te katoa. Hei tāpiri, ko te āhua mau tonu o te migraines ka hanga i tētahi huringa o te wehi me te tumanako i te mea e manukanuka tonu ana te tangata mō te wā ka puta mai ai te whakaekenga e whai ake nei me te pehea e pā ai ki tō rātou hauora.
Ko te raruraru o te moe tētahi atu āhuatanga nui e pā ai te mate migraine ki tō hauora. He maha ngā tāngata e pāngia ana e te mate migraine e uaua ana ki te moe, ki te noho moe rānei, he maha ngā wā nā te mamae, nā ētahi atu tohu rānei e haere tahi ana. Ka taea e ngā tauira moe whakararuraru te arahi ki te ngenge, te riri, me te heke o te hinengaro, ka uaua ai te mahi i ngā mahi o ia rā. Ka taea hoki e te kore moe pai te whakararu i te kaha o te tinana ki te whakaora me te ora ake, ā, ka roa ake te roa me te kaha o te mate migraine.
Kāore hoki e taea te wareware i te pānga ōhanga o te mate pōuri. Ko ngā utu tika me ngā utu ā-kore e pā ana ki te mate pōuri, tae atu ki ngā whakapaunga hauora, te kore mahi, me te kore hua, ka waiho hei kawenga pūtea ki te tangata takitahi me te hapori whānui. Ka tāpirihia e tēnei kawenga he ahotea me he manukanuka, ka nui ake te pānga ki te oranga.
1. Kia mārama ki ngā pūtake o te migraines
He rerekē ngā take e pā ai te migraine i ia tangata, i ia tangata, engari kei reira ētahi āhuatanga noa e mōhiotia ana ka whai wāhi ki te tīmatanga o ēnei mamae o te upoko. Me tūhura tātou i ngā take e tino pā ai:
a) Taumahatanga: Ko te ahotea kare ā-roto me te manukanuka ngā tino take o te migraines. Mā te ako i ngā tikanga whakahaere ahotea pērā i ngā mahi manawa hōhonu me te whakaaroaro ka āwhina i te tangata kia pai ake te aro atu ki ēnei, kia whakaitihia ai hoki te auau o te migraines.
b) Ngā huringa homoni: He maha ngā wāhine e pāngia ana e te migraines i ngā wā o ētahi huringa homoni, pērā i te paheketanga, te menopause rānei. Mā te mārama ki ēnei tauira ka taea te whakarite i ngā mahi ārai tika me te maimoatanga i te wā tika.
c) Ngā tikanga kai: Kua tautuhia he maha ngā kai me ngā inu hei take mō te migraine i roto i ētahi tāngata. Mā te kore kai, te kai rānei i ētahi kai me ngā inu, pērā i te waipiro, te tiakarete, te ika auahi, te mīti kua rongoatia me ngā tiihi kua pakeke, ka piki ake pea tō tūponotanga ki te migraine. Mā te pupuri i tētahi pukapuka kai ka āwhina i te tautuhi i ngā take whaiaro me te ārahi i ngā whakarerekētanga kai.
d) Ngā āhuatanga taiao: Ka taea e ngā rama kanapa, ngā haruru nui me ngā kakara kaha te whakakī i ngā kare ā-roto, ā, ka puta ai te migraines. Tērā pea he āwhina mā te mau i ngā mōhiti kanohi, te whakamahi i ngā mono taringa, me te karo i ngā āhuatanga e whakaoho ai te manukanuka.
e) Ngā huringa o te rangi: Ka pāngia pea ētahi tāngata e te mate migraine i ngā huringa o te āhua o te rangi, inā koa te pēhanga o te hau. Mā te noho wai me te pupuri i tētahi wā moe ōrite ka āwhina i te whakahaere i ēnei mea whakararu.
f) Te kore moe: Ki te ngenge tonu koe, ki te kore rānei e nui te moe i te pō, ka pā pea ki te mahi a tō manawataki circadian (arā, te huringa ara me te okiokinga tūturu o tō roro).
2. Kia mōhio ki ngā tohumate migraine noa
Ehara i te mea ko te ānini anake te take o te migraine; he maha ngā tohu e whakaatu ana i ēnei tohu, ā, he mea nui tēnei hei ārai i te oranga o ia rā. He mea nui te mārama me te mōhio ki ēnei tohu mō te tautuhi tika me te whakahaere whai hua. Ko ētahi o ngā tohu e pā ana ki te migraine ko:
a) Te ānini nui: Ko te āhua o ngā migraines he mamae koi, he mamae koi rānei, i te nuinga o te wā i te taha kotahi o te māhunga. Tērā pea he mamae ngawari ki te mamae nui, ā, ka kino ake pea i te wā e whakakorikori tinana ana.
b) Aura: Ka pāngia ētahi tāngata e te aura i mua i te whakaekenga o te migraine. Ko ngā halo he raruraru tirohanga rangitahi noa iho, pērā i te kite i ngā rama kanapa, i ngā ira matapo, i ngā rārangi koiwi rānei. Heoi anō, ka puta pea te aura hei raruraru pānga, hei uaua rānei ki te kōrero, ki te reo rānei.
c) Whakapairuaki me te Ruaki: He maha ngā wā ka puta ngā tohumate puku i ngā migraines, tae atu ki te whakapairuaki, te ruaki, me te kore hiahia kai. Ka mau tonu ēnei tohumate puta noa i te whakaekenga o te migraines, ahakoa kua memeha te ānini.
d) Te aro ki te mārama me te tangi: He maha ngā wā ka nui ake te aro o te tangata ki te mārama me te tangi nā te migraines, ā, ka uaua ki te tangata te aro atu ki ngā mārama kanapa, ki ngā haruru nui rānei. Ka taea e tēnei aro, e mōhiotia ana ko te photophobia me te phonophobia, te whakanui ake i te mamae i te wā e pāngia ana e te migraine.
e) Te Ngenge me te Pōuri: Ka taea e te migraines te whakararuraru, te whakangā me te pōhēhē i te tangata. Tērā pea ka pōuri ētahi tāngata, ka uaua rānei ki te arotahi i te wā e pāngia ana e te migraines, i te wā rānei i muri i te migraines.
Hei whakarāpopototanga, he mea nui kia arohia ngā pūtake o te migraine, kaua e aro noa ki te whakahaere i ngā tohumate. Ko ngā āhuatanga o te noho pēnei i te kai, ngā tauira moe, ngā taumata ahotea, me te wai ka pā nui ki te auau me te kaha o te migraine. Ko ngā kōwhiringa noho hauora me te whakamahi i ngā tikanga whakaiti ahotea, me te rongoā, me waiho hei kaupapa matua mō te maimoatanga migraine.
Q: He aha ētahi huringa āhua noho hei āwhina i te ārai i te migraines?
A: Ko ētahi o ngā huringa āhua noho hei āwhina i te ārai i te migraines ko te pupuri i te wā moe auau, te whakahaere i ngā taumata ahotea, te whakakori tinana i ngā wā katoa, te kai i te kai taurite, te noho wai, te karo i ngā kai me ngā inu whakaohooho, te whakawhāiti i te kai kawheine, me te whakamahi i ngā tikanga whakangā.
Q: Ka taea e te moe nui te āwhina ki te ārai i te migraines?
Āe, mā te pupuri i tētahi wā moe auau me te nui o te moe ka āwhina i te ārai i te mate pōuri. Mā te kore moe, mā te whakarerekētanga rānei o ngā tauira moe ka puta te mate pōuri i roto i ētahi tāngata. E taunakihia ana kia whakatūria he wā moe auau, kia 7-9 hāora te moe i ia pō hei whakaiti i te mōrearea o te mate pōuri.
Whakakape: He kōrero whānui noa iho tēnei tuhinga, kaua e whakamāramatia he tohutohu hauora. Ko ētahi o ngā kōrero o te pou rangitaki i ahu mai i te Ipurangi, ehara i te mea ngaio. Ko tā tēnei paetukutuku anake he whakarōpū, he whakatakotoranga me te whakatika i ngā tuhinga. Ko te kaupapa o te kawe atu i ētahi atu kōrero, ehara i te mea e whakaae ana koe ki ōna tirohanga, e whakaū ana rānei i te pono o ōna ihirangi. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te hanga rānei i ngā huringa ki tō tikanga tiaki hauora.
Wā tuku: Whiringa-ā-rangi 20-2023
