“To insure good health: Eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” ~ William Londen
Kesibukan hidup sekarang ini menyebabkan banyak orang selalu mendapat migrain. Umum mengetahui bahawa migrain ialah sakit kepala yang berdenyut kuat di sebelah kepala sahaja, sama ada sebelah kiri atau kanan, tempohnya dari berjam-jam hingga berhari-hari, bergantung kepada tahap teruknya migrain tersebut. Serangan migrain ini biasanya akan mengganggu aktiviti harian disebabkan sakit kepala yang amat sangat sehingga ada yang sampai muntah-muntah dan tidak boleh bangun.
Terdapat pelbagai faktor yang boleh mencetuskan atau menambahkan migrain, contohnya stres (tekanan), keletihan, kesugulan, hormon yang tidak seimbang terutamanya bagi wanita yang sedang haid, lampu flash yang terlalu terang, kurang tidur atau makanan seperti makanan yang lama tersimpan, makanan yang ditapai, atau mengandungi kafein yang tinggi. Keadaan sekitaran yang bising dan bunyi ketukan yang kuat berulang-ulang kali pun boleh menyebabkan migrain atau menambahkan kuatnya migrain.
Dipercayai migrain berkaitan dengan sistem saraf yang melibatkan bahan kimia di otak, saluran darah dan saraf di otak. Secara umumnya migrain adalah juga penyakit warisan kerana ia berkait rapat dengan sistem saraf. Namun begitu, ada juga yang mendapat migrain walaupun keturunan atau ahli keluarganya yang lain tiada migrain. Biasanya doktor akan memberi ubat khusus untuk merawat migrain yang teruk. Namun, sesetengah orang lebih sukakan rawatan secara semulajadi, seperti akupuntur, teknik urutan terapi, dsb.
Artikel berikut menerangkan sakit kepala migrain dengan lebih terperinci untuk dikongsi…..
Reviewed by Louise Chang, MD
What Is a Migraine?
A migraine is a headache with throbbing pain that is usually worse on one side of the head. The pain is often severe enough to hamper daily activities and may last from four hours to three days if untreated. More than one in 10 Americans, including one in 6 women, have migraines, but many have been told mistakenly that they have a sinus or tension headache. Foods, stress, and hormones can be migraine triggers.
Throbbing pain typically occurs on one side near the temples, forehead, and eyes. Migraines can make you very sensitive to light, sound, or mild exertion, such as climbing the stairs. Many people have nausea, vomiting, or vision problems. The pain can be disabling, forcing people to miss work or other activities.
Migraine With Aura
About 20% of people who suffer from migraines will have an aura about 20 minutes to an hour before the pain. They may see flashing lights, wavy lines, or dots, or they may have blurry vision or blind spots. These are called “classic migraines.”
Migraine Warning Signs
Some people may have a change in mood before a migraine begins. They may become more excitable or irritable or depressed. Others may detect a sensation, such as a funny smell or taste. They may feel more fatigued, yawn frequently, or experience muscle tension. About 1 in 4 people experience this prodrome phase, which can occur as early as 24 hours before any head pain.
What Causes a Migraine?
The exact cause of migraines is still not well understood, but the problem is considered to be neurological (related to the nervous system). It is believed that brain chemicals, blood vessels, and nerves of the brain are involved.
Trigger: Flashing Lights
Migraines may be set off by some specific cause, such as flickering lights. This could be a reflection from snow or water or from fluorescent bulbs or television or movie screens. Wearing polarizing sunglasses outside and using daylight spectrum fluorescent bulbs inside may help.
Trigger: Anxiety and Stress
Emotional stress is a common trigger of migraines. While it’s impossible to completely avoid stress, relaxation exercises can help you cope. Inhale and exhale slowly, letting the air fill you and then deflate like a balloon. Some people find that thinking of a peaceful scene or listening to favorite music can help.
Trigger: Lack of Food or Sleep
It’s important for people prone to migraines to have a regular pattern of meals and sleep. Low blood sugar from skipping meals can trigger a migraine. Eating too much sugar also can cause a spike, then a “crash” in blood sugar. Drink water throughout the day to avoid dehydration and sleep at least 6 to 8 hours a night.
Trigger: Hormonal Changes
For many women, migraines are tied to their menstrual cycle, occurring either a few days before or during their period, when estrogen levels drop. Some women may benefit from anti-inflammatory medication before their headaches begin, or hormonal birth control such as pills, patches, or rings. Others may have no benefit or worse migraines with hormonal birth control.
Trigger: Headache Foods
Migraine sufferers often report that certain foods trigger their headaches. Common culprits include MSG, red wine, cheese, chocolate, soy sauce, and processed meats. However, scientific studies haven’t confirmed any particular food as a migraine trigger.
Aged, fermented, and stored foods have higher levels of tyramine, a substance created from the breakdown of the amino acid tyrosine. Tyramine may cause blood vessels to constrict then expand, and it may be a trigger for some migraines. Some headache experts advise limiting fermented or aged foods, such as cheese, soy sauce, pickles, and pepperoni.
Caffeine: Help or Hindrance?
When combined with some pain medications, caffeine can help provide relief. Most migraine sufferers can drink a cup or two a day of coffee without any problems. However, too much caffeine can lead to headaches when the stimulant effect wears off.
Tracking Personal Triggers
Find out what triggers your migraines by keeping a headache diary. Each time you suffer from a migraine, make a note about the warning signs (the “prodrome”), triggers, and severity. If you can discover some of your personal triggers, you may be able to avoid future headaches.
Who Gets Migraines?
Women are three times more likely to have migraines than men. If you have a close relative with migraines, you are much more likely to have migraines, too. Experts believe migraines may be related to mutations in genes that affect certain areas of the brain. Migraine is also more common among people who have epilepsy, depression, asthma, anxiety, stroke, and some other neurologic and hereditary disorders.
Migraines in Children
About 5% of the children with headache problems suffer from migraines. Both boys and girls can get migraines, but after puberty they are more common among girls. Children may have symptoms other than headache, including stomach pain (abdominal migraine) or forceful and frequent vomiting (cyclic vomiting). If young children become wobbly on their feet, pale, and fussy, or have involuntary eye movements or vomiting, they may have a form of migraine called benign paroxysmal vertigo.
Migraines are diagnosed primarily from symptoms, but your doctor may want to do a brain scan to rule out other causes of your headache, such as a brain tumor or bleeding in the brain. A CT scan uses special X-rays to create cross-sectional images of the brain. An MRI uses radio frequency pulses and a magnetic field to create images of the brain.
Calculating Your Headache Burden
Before you begin treatment, your doctor may want to assess your “headache burden” — how much your life is affected by your migraines. A simple questionnaire asks how many times you have missed work, school, or family or leisure activities because of your migraines.
Treatment: Over-the-Counter Drugs
Combinations of common pain relievers and anti-inflammatories may help: aspirin, naproxen sodium, ibuprofen, acetaminophen. Some have been formulated specifically to treat migraines. However, overuse may actually make headaches worse or may lead to ulcers or other gastrointestinal problems.
Triptans, the most common medication prescribed for migraines, are most effective when taken early in an attack. Common triptans include Amerge, Axert, Frova, Imitrex, Maxalt, Relpax, Treximet, and Zomig. People with high blood pressure, heart disease, stroke, and other conditions may not be able to take triptans. And because of possible serious drug interactions, you should talk to your doctor about other medications you take such as antidepressant or antiseizure medicine. Side effects of triptans include nausea, dizziness, tingling, numbness, and chest pain.
If triptans don’t give you relief, your doctor may prescribe dihydroergotamine (Migranal) or ergotamines (Cafergot or Migergot) as tablets, nasal sprays, or injections. These drugs narrow the blood vessels and can cause nausea, dizziness, muscle pain, or a bad taste in the mouth. They are not usually as effective as triptans and also have some interactions with other drugs.
Is Your Treatment Working?
After you have treated two or three headaches, ask yourself some simple questions. Are you getting the relief you need? If not, you should ask your doctor about altering the treatment. Be sure you take your medications early in the attack — at least within two hours of migraine pain.
Overuse of medications can sometimes lead to chronic headaches. You shouldn’t take prescribed medicines more than two times per week. You can get rid of the chronic headaches by tapering and discontinuing your medication – under a doctor’s supervision. Pain medicines containing narcotics should be taken only when other medications fail to relieve pain because they can be habit-forming.
Treatment: Preventive Medicines
If your migraines are frequent or very severe, you may need to take a medicine every day to prevent attacks. Timolol (Blocadren), divalproex sodium (Depakote), propranolol (Inderal), and topiramate (Topamax) are common, approved preventive medicines. They are drugs that were designed to treat high blood pressure or to prevent seizures.
Alternative Therapy: Biofeedback
Biofeedback and relaxation training can give you relief that is similar to the help you get from medications. Biofeedback uses a monitor to train you to recognize the onset of muscle tension and changes in body temperature that are signals of stress.
Alternative Therapy: Acupuncture
Acupuncture is a form of Chinese medicine that uses very fine needles inserted in specific spots to balance the body’s energy flow. Some researchers have found acupuncture causes the brain to release chemicals that affect pain. However, studies on the effectiveness of acupuncture for migraine symptoms has been mixed.
An Advantage of Aging
Migraines most often strike in the prime of life – between the ages of 20 and 60. While elderly people still get migraines, they often decrease in severity and frequency as we age, or even disappear entirely. Good management of migraines may help you get rid of your migraines for good.
When You Need Quick Care
Any new headache that is unusually severe or lasts more than a couple of days should be checked by a doctor. It’s also important to let your health care provider know if the pattern of your headaches changes — for example, if there are new triggers. If you have a headache accompanied by paralysis, confusion, fever, or stiff neck, seek emergency medical care.
Berkata Abul Asy’ats Ash-Shan’aani r.a. bahawasanya Nabi SAW telah bersabda: Allah Taala telah berfirman:
“Apabila Aku menguji salah seorang dari hamba-hamba-Ku yang mu’min, lalu ia memuji-Ku atas apa yang telah Aku ujinya, nescaya Aku akan perintahkan kepada malaikat-Ku agar ‘Kamu catitkan pahala-pahala dari amalannya, seperti yang biasa kamu mencatitkannya sebelum ini’.” (Riwayat Ahmad dan Thabrani)
Bagi mereka yang akan dan sedang meniti usia emas…
Dipetik daripada: Artikel Berita Harian
# Lakukan senaman ringan setiap hari bergantung pada tahap kesihatan, untuk kekal cergas dengan memastikan fizikal dan mental sihat dan mandiri. Individu yang tidak aktif lebih mudah mendapat penyakit jantung berbanding mereka yang aktif
# Elakkan terjatuh kerana ia boleh menyebabkan kecederaan, retak dan maut. Keretakan akibat terjatuh biasanya menjejaskan bahagian punggung, pelvik, tulang belakang dan lengan
# Makan makanan rendah lemak, diet tinggi serat dan pastikan pemakanan seimbang seperti buah, sayur, bijirin dan kekacang
# Dapatkan nasihat doktor sebelum melakukan sebarang senaman, diet atau makanan tambahan
# Minum banyak air, berhenti merokok dan elak atau kurangkan alkohol
# Kekalkan harga diri – bawa diri anda dengan penuh keyakinan dengan gaya berpakaian menarik, gaya rambut, menjaga penampilan wajah dengan melakukan penjagaan dan rawatan muka.
Pakar motivasi berkata, kalau hendak menjadi orang yang berjaya kita hendaklah menjauhi 5 organisasi terlarang ini:
1. NATO (no action talk only)
2. NACO (no action concept only)
3. NADO (no action dream only)
4. NAPO (no action plan only)
5. NARO (no action review only)
Remember: “Action is Power”
Penulis Kathy Gates telah mengenalpasti 7 perkataan awalan iaitu SECRETS untuk dijadikan petua dan panduan mengurus diri dan masa bagi mencapai kejayaan dalam hidup di dunia. Kaedah yang sama juga boleh diaplikasi bagi mengurus persediaan kita untuk akhirat.
SECRETS: S = Simplify (Ringkaskan), E = Effort (Usaha), C = Create Priorities (Buat Keutamaan), R = Reserves (Simpanan), E = Eliminate Distractions (Buang Gangguan), T = Thoughts (Fikiran Positif), S = Start (Mulakan).
Perincian setiap satu petua ini disertakan di bawah ini untuk dikongsi dan diamalkan bersama….
7 SECRETS to a Great Life
by Kathy Gates
A great life doesn’t happen by accident. A great life is the result of allocating your time, energy, thoughts, and hard work towards what you want your life to be. Stop setting yourself up for stress and failure,and start setting up your life to support success and ease. A great life is the result of using the 24/7 you get in a creative and thoughtful way,instead of just what comes next. Customize these “secrets” to fit your own needs and style, and start creating your own great life today.
1. S – Simplify
A great life is the result of simplifying your life. People often misinterpret what simplify means. It’s not a way to remove work from your life. When you focus on simplifying your life, you free up time and energy for the work that you enjoy and the purpose for which you are. In order to create a great life, you will have to make room for it in yours first.
2. E – Effort
A great life is the result of your best effort. Creating a great life requires that you make some adjustments. It may mean re-evaluating how you spend your time, or choosing to spend your money in a different way. It may mean looking for ways to spend your energy that coincide with your definition of a great life. Life will reward your best effort.
3. C – Create Priorities
A great life is the result of creating priorities. It’s easy to spend your days just responding to the next thing that gets your attention, instead of intentionally using the time, energy, and money you have in a way that’s important to you. Focus on removing the obstacles that get in the way of you making sure you are honoring your priorities.
4. R- Reserves
A great life is the result of having reserves –reserves of things, time, space, energy, money. Having reserves means that you have a lot more than you need — not 6 months living expenses, but 5 years worth; not 15minutes of free time, but 1 day. Reserves are important because they reduce the fear of consequences, and allow you to make decisions based on what you really want, instead of what the fear decides.
5. E – Eliminate Distractions
A great life is the result of eliminating distractions. Up to 75% of your mental energy can be tied up in things that are draining and distracting you. Eliminating distractions can be a difficult concept to many people because they haven’t really considered that there is another way to live. Find ways to free up your mental energy from the nagging distractions for the things that are really important to you.
6. T – Thoughts
A great life is the result of controlling your thoughts so that you accept and allow for the possibility that it can actually happen to you. Your belief in the outcome will directly dictate how successful you are. Motivated people have specific goals and look for ways to achieve them. Believing there is a solution to the same old problems you encounter year after year is vitally important to creating a life that you love. Whatever you think and believe, you create. Listen to what you’re telling yourself, and adjust that voice if you need to.
7. S – Start
A great life is the result of starting. There’s the old saying that everyone’ s familiar with: “A journey of a thousand miles begins with a single step.” In order to even move from the couch to the refrigerator, you have to start. There’s no better time to start creating a better life than today. Don’t wait for a raise, or until the kids get older, or the weather is better. Today,right now, is the right day to start to take a step in the direction of your heart’s desires. It’s what you do TODAY that will make a difference in your life tomorrow.