Kok chikpa asi mipum khudingmakta toina thokpa problem amakhakni. Khajik khajik chikpa dagi houraga khangba ngamdabamakhei chikpa yaodaba natte. Masina eikhoigi nongmagi tougadaba sintha kaya amada akaiba piri.
KOK CHIKPAGI MAKHAL KHARA
KOK CHIKPADAGI ESANA NGAKTHOKCHABA YABA THOURAM MAKHAL KHARA
1. ESING THAKPA
Hakchangda esingi chang watpana kok chikpa thokhallakpa yai. Chronic dehydration na tension headache amasung migraine headache thokhannabagi achouba maram ni haina akhng ahei singna tak i.
Kok chiklakpa matmda esing thakpana dehydrated oiraba miyoi amada pungkhy amagi manungda kok chikpa fahanba ngammi.
Esing watpana maram oiraga kok chiktanabagidamak nongmada tangai fadana esing yamna thakpiyu amadi esingi chang wangba heira amadi mana masing sing chabiyu.
2. Yoo(alcohol) gi chang hanthaba
Yoo thakpana mi ayambada khudakta kok chikhandrabasu toina kok chikanba miyoi saruk ahumgi manung da amadi yoo na maram oihalli.
Yoo na tension headache amadi cluster headache su thokhalli.
Yoo thakpana hakchangi singleesing asi laothokhalli amasung ee bu laina chelhanba ngamhalli. Maram asina miyoi kharadadi kok chikpa faohalli. Masigi khudam haibabu Blood Pressure gi medication makhal ama oiriba Vasodilator gi side effect asi kok chikpana oiri.
Masiga loinana alcohol asi diuretic ama oina mathou touwi, haibadi hakchangdagi mahi (fluids) amadi electrolyte sing toina mapan thokhnduna louthok i. Hakchngdagi fluid mangbana dehydration thokhalli amadi kok chikpa hengathalli.
3. TUMBA WATTABA
Tumba matam kaithabana hakchangda amangba kaya marum ama thokhalli. Tumba watpana kok chikpagi chaoraba maram amasu oiri.
Study amada numidang gi mtm da pung 6 fadana tumba amasung pung 6 henna tumba miyoi singi kok chikpagi chang asi yengba matmda pung 6 fana tumdaba miyoi singdana henna chang wangba thengnakhi. Tumba matm sudaba miyoi singda kok toina amadi sathina chikpa thengnagalli.
Adum oinamk pungsing ka henna tumba miyoi singdasu kok chikhalli. Matam chana tumbana kok chikpa fahnbada achouba mateng ama oigani.
nongmada ahing amada 7-9 hours tumnaba hotnabiyu.
4. HISTAMINE CHANG HENNA YAOBA CHINJAK KAKPA
Histamine asi hakchangi immune, digestive amasung nervous system da yamna chaoba role louba chemical makhal amakhakni.
Chemical asi cheese ariba, fermented food ( ngari, hawaijar, soibum), beer, wine, nga ayaiba amasu sa ayaiba da fangi.
Thijan humjanbada histamine yaoba chinjak sing asi chaba matamda chemical asida sensitive oiba mioi singdadi kok chikpa thokhalli haiba thengnakhi.
Mioi khara amadi histamine asi ningthina sungba ngamdabasu yaodaba natte.
Histamine chang henna yaoba chingjak sing asi khr kakthabana toina kok chikanba miyoi singidi afaba kanaba mahei fangba yai.
5. VITAMIN B-COMPLEX CHABA
B Vitamins makhal khrana kok chikpabu ngakthok i. B vitamin supplement riboflavin (B2), folate(B12) amasung pyridoxine(B6) asi kok chikpagi laiwong sing hanthahalli haina thijinbada fangi.
B complex vitamin asida B Vitamins makhal nipan yaowi amadi masi khudong thiningai oidaba, sel changdana kok chikpa hanthajaba yaba makhal amani.
B vitamins asi chang naina chabada akaiba leite maramdi makhoi asi water soluble oi amasung ahenba saruk sing erai laina mapan thokpada chtkhiba ngammi.
6. A-INGBA THOMBA
Ngaksham amadi kok ki saruk sing da ice thombana pomkhatpa handahalli amasung nerves conduction hanthahalli amadi eegi singli singbu khujan halli. Maram sing asina kok chikpa fahanbada chaona mateng pangi.
Waterproof bag amada ice happiraga amonba towel amana yetpiraga ngaksam, kok, laibak nachingbada thombiyu.
7. CAFFEINE YAOBA CHA NATTRAGA COFFEE THAKPA
Caffeine yaoba cha nattraga coffee thakpana kok chikpabu hanthahanba yai.
Caffeine na mood, alertness hengathalli amasung ee gi sing li bu laothokhandana khujilhallaga thammi. Maram sing asina caffeine na kok chikpabu hanthahanba amadi ngakthokpa ngammi.
Caffeine na kok chikpagi hidak khra amada mateng pangsinduna kok chikpabu henna thuna fahanbasu ngmmi.
Adum oinamak chang naina coffee thakpa miyoi singna caffeine khangtha thadokpa matamda caffeine withdrawal symptoms lak i maduna kok chikpasu thokhandaba natte.
Maram aduna toina kok chikpa mi singna ka henna caffeine gi mateng loubada cheksinbigadabani.
8. ACCUPUNCTURE TOUBA
Accupuncture asi Traditional Chinese medicine technique amakhakni. Masigi mateng louduna kok chikpabu fahanba yai.
Miyoi 4400 henna yaoba studies 22 da accupuncture asina kok chikpa asi hidak chabada fahanba adugumna ningthina fahanba ngammi haina fangkhi. Aduga hidak makhal khradagisu accupuncture na henna kanaba pi haiba khangba ngamkhi.
8. YOGA SANABA
Yoga sanaba na stress hanthahalli, hakchangi thektok thekchingi chang hengthalli, anaba hanthahalli amasung hakchang amadi punsibu mrm kaya amada kanaba piba ngammi.
Yoga na kok chikpabusu hanthahanba ngmmi. Study amagi mtung inna miyoi 60 da changyeng twbada yoga twna twna atopa layeng chathariba miyoinsingna yoga yaodana atopa layeng khaktamk touriba miyoi singdagi kok chikpagi chang amadi toina kok chikpa asi hanthahnba ngammi haina khangkhi.
9. AKANBA MANAMDAGI LAPTHOKPA
Perfume amadi atei manam kanba pot singdagi thokhanba akanba manamna miyoi kharadadi kok chikpa thokhalli.
Asigumba manamda sensitive oiba asibu Osmophobia haina khngnei amasung chronic migraine twba miyoi sing asi makhoi sing asi oigalli.
Adom manm akanba heinadaba tarabadi perfume, churup amadi manam kanba chinjak singdagi kok chikpa poktanaba lapna leibiyu.
10. SING(GINGER) GI CHA THAKPA
Sing maroo asida kanaraba compounds, anti oxidants amadi anti inflammatory substances kaya ama yaori.
Study amada sing powder miligram 250 khakna atei conventional medication gumna kok chikpa fahanba ngammi haiba fangkhi.
Sing na oning saningba, oba amadi kok chikpaga mari leinaba laiyong kaya amasu fahanba ngammi.
Sing gi cha nttraga powder capsules oina chabiduna kok chikpa fahanbada sing gi mateng louba yai.
11. EXERCISE TOUBA
Kok chikpa toina thokpa amasung severe oiba dagi khwaidagi laina ngakthoknaba pambeidi exercise touba asini.
Miyoi 91 yaoba study amada hapta amada numit ahumlak minute 40 cycle thouba miyoi amana relaxation techniques sijinnaduna kok chikpa hanthahannaba hotnariba miyoi amadagi henna kok chikpa toiba gi chang hanthaba ngmmi haiba utkhi.
Amaromda miyoi 92000 gi oiba study amada hakchang lengba otpa toiba miyoi singda kok chikpa asi hanthana thok-i haiba khangba ngamkhi.
Hakchangbu leng otnaba marm makhal kaya ama leirabasu khwaidagi laiba amasung chambadi eikhoina nongmada thangiba khongthangsing asigi masing hengathanba asini.
KOK CHIKPAGI MAKHAL KHARA
- Tension headache - Makhal asina khwaidagi common oiba kokchikpagi makhal adu oiri. Chahi mayai challklaba singda stress amadi pukning wakhal gi oiba awabana thokhanba kokchikpagi makhal amani.
- Cluster headache - Hairiba makhal asi matam kannarga chikpa makhl amani. Masi 15 min tagi 3 hours faoba chikpa yai aduga nongmada amuktagi nipan lak faobada kok chikpa yai. Maru oina mitka naknaba mafam singda chikalli. Achikpa mafam singdu pomthokpa nttraga ngangsallakpa amasung naton da nungaitaba faorkpa yai.
- Migraine headache - Hairiba makhal asina angang naha enkhatlakpa singda yamna toina thokpa makhal amani. Maru oina koki nakal amakhaktada chikpa oina tougalli. Masiga loina loinana mayek sengna uba ngamdaba, oning saningba pokpa, kok ngaoba amasung sensory disturbance kayamarum asi loinagani. Masi pung khara nttraga yammabada numit 3 faoba chikpa yai.
KOK CHIKPADAGI ESANA NGAKTHOKCHABA YABA THOURAM MAKHAL KHARA
1. ESING THAKPA
Hakchangda esingi chang watpana kok chikpa thokhallakpa yai. Chronic dehydration na tension headache amasung migraine headache thokhannabagi achouba maram ni haina akhng ahei singna tak i.
Kok chiklakpa matmda esing thakpana dehydrated oiraba miyoi amada pungkhy amagi manungda kok chikpa fahanba ngammi.
Esing watpana maram oiraga kok chiktanabagidamak nongmada tangai fadana esing yamna thakpiyu amadi esingi chang wangba heira amadi mana masing sing chabiyu.
2. Yoo(alcohol) gi chang hanthaba
Yoo thakpana mi ayambada khudakta kok chikhandrabasu toina kok chikanba miyoi saruk ahumgi manung da amadi yoo na maram oihalli.
Yoo na tension headache amadi cluster headache su thokhalli.
Yoo thakpana hakchangi singleesing asi laothokhalli amasung ee bu laina chelhanba ngamhalli. Maram asina miyoi kharadadi kok chikpa faohalli. Masigi khudam haibabu Blood Pressure gi medication makhal ama oiriba Vasodilator gi side effect asi kok chikpana oiri.
Masiga loinana alcohol asi diuretic ama oina mathou touwi, haibadi hakchangdagi mahi (fluids) amadi electrolyte sing toina mapan thokhnduna louthok i. Hakchngdagi fluid mangbana dehydration thokhalli amadi kok chikpa hengathalli.
3. TUMBA WATTABA
Tumba matam kaithabana hakchangda amangba kaya marum ama thokhalli. Tumba watpana kok chikpagi chaoraba maram amasu oiri.
Study amada numidang gi mtm da pung 6 fadana tumba amasung pung 6 henna tumba miyoi singi kok chikpagi chang asi yengba matmda pung 6 fana tumdaba miyoi singdana henna chang wangba thengnakhi. Tumba matm sudaba miyoi singda kok toina amadi sathina chikpa thengnagalli.
Adum oinamk pungsing ka henna tumba miyoi singdasu kok chikhalli. Matam chana tumbana kok chikpa fahnbada achouba mateng ama oigani.
nongmada ahing amada 7-9 hours tumnaba hotnabiyu.
4. HISTAMINE CHANG HENNA YAOBA CHINJAK KAKPA
Histamine asi hakchangi immune, digestive amasung nervous system da yamna chaoba role louba chemical makhal amakhakni.
Chemical asi cheese ariba, fermented food ( ngari, hawaijar, soibum), beer, wine, nga ayaiba amasu sa ayaiba da fangi.
Thijan humjanbada histamine yaoba chinjak sing asi chaba matamda chemical asida sensitive oiba mioi singdadi kok chikpa thokhalli haiba thengnakhi.
Mioi khara amadi histamine asi ningthina sungba ngamdabasu yaodaba natte.
Histamine chang henna yaoba chingjak sing asi khr kakthabana toina kok chikanba miyoi singidi afaba kanaba mahei fangba yai.
5. VITAMIN B-COMPLEX CHABA
B Vitamins makhal khrana kok chikpabu ngakthok i. B vitamin supplement riboflavin (B2), folate(B12) amasung pyridoxine(B6) asi kok chikpagi laiwong sing hanthahalli haina thijinbada fangi.
B complex vitamin asida B Vitamins makhal nipan yaowi amadi masi khudong thiningai oidaba, sel changdana kok chikpa hanthajaba yaba makhal amani.
B vitamins asi chang naina chabada akaiba leite maramdi makhoi asi water soluble oi amasung ahenba saruk sing erai laina mapan thokpada chtkhiba ngammi.
6. A-INGBA THOMBA
Ngaksham amadi kok ki saruk sing da ice thombana pomkhatpa handahalli amasung nerves conduction hanthahalli amadi eegi singli singbu khujan halli. Maram sing asina kok chikpa fahanbada chaona mateng pangi.
Waterproof bag amada ice happiraga amonba towel amana yetpiraga ngaksam, kok, laibak nachingbada thombiyu.
7. CAFFEINE YAOBA CHA NATTRAGA COFFEE THAKPA
Caffeine yaoba cha nattraga coffee thakpana kok chikpabu hanthahanba yai.
Caffeine na mood, alertness hengathalli amasung ee gi sing li bu laothokhandana khujilhallaga thammi. Maram sing asina caffeine na kok chikpabu hanthahanba amadi ngakthokpa ngammi.
Caffeine na kok chikpagi hidak khra amada mateng pangsinduna kok chikpabu henna thuna fahanbasu ngmmi.
Adum oinamak chang naina coffee thakpa miyoi singna caffeine khangtha thadokpa matamda caffeine withdrawal symptoms lak i maduna kok chikpasu thokhandaba natte.
Maram aduna toina kok chikpa mi singna ka henna caffeine gi mateng loubada cheksinbigadabani.
8. ACCUPUNCTURE TOUBA
Accupuncture asi Traditional Chinese medicine technique amakhakni. Masigi mateng louduna kok chikpabu fahanba yai.
Miyoi 4400 henna yaoba studies 22 da accupuncture asina kok chikpa asi hidak chabada fahanba adugumna ningthina fahanba ngammi haina fangkhi. Aduga hidak makhal khradagisu accupuncture na henna kanaba pi haiba khangba ngamkhi.
8. YOGA SANABA
Yoga sanaba na stress hanthahalli, hakchangi thektok thekchingi chang hengthalli, anaba hanthahalli amasung hakchang amadi punsibu mrm kaya amada kanaba piba ngammi.
Yoga na kok chikpabusu hanthahanba ngmmi. Study amagi mtung inna miyoi 60 da changyeng twbada yoga twna twna atopa layeng chathariba miyoinsingna yoga yaodana atopa layeng khaktamk touriba miyoi singdagi kok chikpagi chang amadi toina kok chikpa asi hanthahnba ngammi haina khangkhi.
9. AKANBA MANAMDAGI LAPTHOKPA
Perfume amadi atei manam kanba pot singdagi thokhanba akanba manamna miyoi kharadadi kok chikpa thokhalli.
Asigumba manamda sensitive oiba asibu Osmophobia haina khngnei amasung chronic migraine twba miyoi sing asi makhoi sing asi oigalli.
Adom manm akanba heinadaba tarabadi perfume, churup amadi manam kanba chinjak singdagi kok chikpa poktanaba lapna leibiyu.
10. SING(GINGER) GI CHA THAKPA
Sing maroo asida kanaraba compounds, anti oxidants amadi anti inflammatory substances kaya ama yaori.
Study amada sing powder miligram 250 khakna atei conventional medication gumna kok chikpa fahanba ngammi haiba fangkhi.
Sing na oning saningba, oba amadi kok chikpaga mari leinaba laiyong kaya amasu fahanba ngammi.
Sing gi cha nttraga powder capsules oina chabiduna kok chikpa fahanbada sing gi mateng louba yai.
11. EXERCISE TOUBA
Kok chikpa toina thokpa amasung severe oiba dagi khwaidagi laina ngakthoknaba pambeidi exercise touba asini.
Miyoi 91 yaoba study amada hapta amada numit ahumlak minute 40 cycle thouba miyoi amana relaxation techniques sijinnaduna kok chikpa hanthahannaba hotnariba miyoi amadagi henna kok chikpa toiba gi chang hanthaba ngmmi haiba utkhi.
Amaromda miyoi 92000 gi oiba study amada hakchang lengba otpa toiba miyoi singda kok chikpa asi hanthana thok-i haiba khangba ngamkhi.
Hakchangbu leng otnaba marm makhal kaya ama leirabasu khwaidagi laiba amasung chambadi eikhoina nongmada thangiba khongthangsing asigi masing hengathanba asini.
