{"id":2641,"date":"2022-11-15T12:07:00","date_gmt":"2022-11-15T10:07:00","guid":{"rendered":"https:\/\/dermitzaki.gr\/?p=2641"},"modified":"2023-01-10T12:07:52","modified_gmt":"2023-01-10T10:07:52","slug":"askisi-kai-imikrania-ti-voithaei-kai-ti","status":"publish","type":"post","link":"https:\/\/dermitzaki.gr\/sq\/askisi-kai-imikrania-ti-voithaei-kai-ti\/","title":{"rendered":"USHTRIMI DHE MIGRENA: \u00c7FAR\u00cb NDIHMON DHE \u00c7FAR\u00cb D\u00cbMBON?"},"content":{"rendered":"

Ju ndoshta e dini se ushtrimet e rregullta aerobike, ato q\u00eb rritin rrahjet e zemr\u00ebs dhe p\u00ebrdorin grupe t\u00eb m\u00ebdha muskujsh, jan\u00eb t\u00eb dobishme p\u00ebr sh\u00ebndetin tuaj t\u00eb p\u00ebrgjithsh\u00ebm. Por a mund t\u00eb ndihmoj\u00eb gjithashtu n\u00eb kontrollin e migren\u00ebs? Disa studime kan\u00eb treguar se ushtrimet e rregullta aerobike mund t\u00eb ndihmojn\u00eb q\u00eb migrena t\u00eb jet\u00eb m\u00eb pak e shpesht\u00eb dhe m\u00eb pak intensive. Dhe lajmi i mir\u00eb \u00ebsht\u00eb: \u00e7do form\u00eb e ushtrimit t\u00eb rregullt, qoft\u00eb aerobik apo p.sh. pesha, n\u00eb p\u00ebrgjith\u00ebsi mund t\u00eb ndihmoj\u00eb n\u00eb reduktimin e sulmeve t\u00eb dhimbjes s\u00eb migren\u00ebs<\/strong>. Megjithat\u00eb, ka pacient\u00eb q\u00eb pretendojn\u00eb se st\u00ebrvitja mund t\u00eb shkaktoj\u00eb simptoma t\u00eb njohura t\u00eb migren\u00ebs. Megjith\u00ebse nuk ka nj\u00eb hulumtim t\u00eb plot\u00eb p\u00ebr k\u00ebt\u00eb, disa nga gjetjet tregojn\u00eb p\u00ebr shp\u00ebrthime t\u00eb papritura t\u00eb migren\u00ebs n\u00eb rastet e aktivitetit t\u00eb fuqish\u00ebm ose n\u00eb mot shum\u00eb t\u00eb nxeht\u00eb ose kushte t\u00eb tjera stresuese. K\u00ebto mund t\u00eb jen\u00eb n\u00eb t\u00eb v\u00ebrtet\u00eb dhimbje koke "stresi", n\u00eb vend t\u00eb migren\u00ebs, dhe dhimbja mund t\u00eb ulet nd\u00ebrsa trupi juaj m\u00ebsohet t\u00eb ushtroj\u00eb. Nj\u00eb p\u00ebrfitim kryesor i nj\u00eb rutine t\u00eb rregullt ushtrimesh t\u00eb \u00e7do lloji \u00ebsht\u00eb se leht\u00ebson stresin, i cili shpesh \u00ebsht\u00eb nj\u00eb shkaktar p\u00ebr migren\u00ebn. L\u00ebshimi i k\u00ebtij tensioni p\u00ebrmes aktivitetit mund t\u00eb zvog\u00ebloj\u00eb numrin e migrenave q\u00eb ndodhin.<\/p>\n

Nj\u00eb strategji e zgjuar<\/h3>\n

Ju mund t\u00eb d\u00ebshironi t\u00eb q\u00ebndroni larg ushtrimeve sepse jeni t\u00eb shqet\u00ebsuar se mund t\u00eb \u00e7oj\u00eb n\u00eb nj\u00eb sulm t\u00eb papritur migrene. Megjithat\u00eb, p\u00ebrfitimet jan\u00eb shum\u00eb t\u00eb r\u00ebnd\u00ebsishme p\u00ebr t\u00eb shmangur aktivitetin. Ja se si t\u00eb parandaloni q\u00eb nj\u00eb st\u00ebrvitje t'ju shkaktoj\u00eb migren\u00eb.<\/p>\n

\u2192 Hidratim <\/strong><\/h5>\n

Nj\u00eb migren\u00eb mund t\u00eb shkaktohet n\u00ebse nuk pini mjaftuesh\u00ebm l\u00ebngje. Ju d\u00ebshironi t\u00eb q\u00ebndroni t\u00eb hidratuar para, gjat\u00eb dhe pas st\u00ebrvitjes. Ngjyra e urin\u00ebs suaj mund t'ju tregoj\u00eb n\u00ebse po merrni sasin\u00eb e duhur t\u00eb ujit. Nj\u00eb ngjyr\u00eb m\u00eb e err\u00ebt \u00ebsht\u00eb nj\u00eb shenj\u00eb q\u00eb ju duhet t\u00eb pini m\u00eb shum\u00eb uj\u00eb nd\u00ebrsa e dini se jeni t\u00eb hidratuar n\u00ebse \u00ebsht\u00eb e verdh\u00eb e leht\u00eb ose e qart\u00eb.<\/p>\n

\u2192 Mbush me karburant<\/strong><\/h5>\n

Niseshteja dhe sheqernat nga ushqimi q\u00eb hani zb\u00ebrthehen n\u00eb glukoz\u00eb, t\u00eb quajtur edhe sheqer n\u00eb gjak. Kjo \u00ebsht\u00eb ajo q\u00eb ju jep energji. Ushtrimi mund t\u00eb ul\u00eb nivelet e sheqerit n\u00eb gjak. Ka shum\u00eb studime q\u00eb tregojn\u00eb lidhjen midis nivelit t\u00eb ul\u00ebt t\u00eb sheqerit n\u00eb gjak dhe shkaktimit t\u00eb migren\u00ebs. Ju mund ta parandaloni k\u00ebt\u00eb dhe sigurohuni q\u00eb t\u00eb keni mjaftuesh\u00ebm karburant paraprakisht duke ngr\u00ebn\u00eb 1-4 or\u00eb para st\u00ebrvitjes. Ju duhet t\u00eb zgjidhni karbohidratet komplekse dhe proteinat \u2013 arrat ose nj\u00eb bar proteinash jan\u00eb t\u00eb dyja opsione t\u00eb mira.<\/p>\n

\u2192 Filloni dhe p\u00ebrfundoni gradualisht<\/strong><\/h5>\n

Merrni koh\u00eb p\u00ebr t'u ngrohur. M\u00eb pas rriteni volumin gradualisht. Aktiviteti i papritur ose i v\u00ebshtir\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb nj\u00eb migren\u00eb ose dhimbje koke nga ushtrimet fizike. B\u00ebrja e disa l\u00ebvizjeve t\u00eb gjith\u00eb trupit me nj\u00eb rit\u00ebm shum\u00eb t\u00eb ngadalt\u00eb dhe t\u00eb rehatsh\u00ebm mund t\u00eb sh\u00ebrbej\u00eb si nj\u00eb ngrohje. P\u00ebr shembull, n\u00ebse jeni duke shkuar p\u00ebr vrap, mund t\u00eb ecni p\u00ebr rreth 4 ose 5 minuta. Pastaj gradualisht filloni t\u00eb vraponi me nj\u00eb rit\u00ebm shum\u00eb t\u00eb ngadalt\u00eb p\u00ebr 5 minuta t\u00eb tjera. M\u00eb pas, pas k\u00ebsaj periudhe prej rreth 5 deri n\u00eb 10 minuta ecje dhe vrapim t\u00eb ngadalt\u00eb, ju arrini ritmin e ushtrimeve. Me st\u00ebrvitjen e forc\u00ebs, ju d\u00ebshironi t\u00eb b\u00ebni aktivitet aerobik n\u00eb t\u00eb gjith\u00eb trupin, m\u00eb pas t\u00eb kryeni nj\u00eb set ngrohjeje dhe m\u00eb pas grupin e st\u00ebrvitjes. Pasi t\u00eb keni mbaruar ushtrimet, merrni rreth 5 minuta p\u00ebr tu ftohur. B\u00ebni disa ecje dhe shtrirje t\u00eb lehta p\u00ebr t\u00eb ulur rrahjet e zemr\u00ebs dhe presionin e gjakut dhe p\u00ebr t\u00eb zvog\u00ebluar shanset p\u00ebr t\u00eb pasur nj\u00eb sulm migren\u00eb pas st\u00ebrvitjes. Shtrirja, para dhe pas st\u00ebrvitjes, \u00ebsht\u00eb p\u00ebrgjith\u00ebsisht shum\u00eb e r\u00ebnd\u00ebsishme.<\/p>\n

\u2192 Jini t\u00eb vet\u00ebdijsh\u00ebm p\u00ebr rrethin\u00ebn tuaj<\/strong><\/h5>\n

St\u00ebrvitja n\u00eb vap\u00eb mund t'ju dehidratoj\u00eb dhe t'ju shkaktoj\u00eb dhimbje koke. Vet\u00ebm temperatura e lart\u00eb mund t'ju shkaktoj\u00eb migren\u00eb. Dhimbja e kok\u00ebs mund t\u00eb ndodh\u00eb edhe n\u00eb lart\u00ebsi m\u00eb t\u00eb larta.<\/p>\n

\u2192 Merrni sh\u00ebnime<\/strong><\/h5>\n

P\u00ebrdorni nj\u00eb ditar p\u00ebr t\u00eb dokumentuar gj\u00ebra t\u00eb tilla si gjumi, vaktet dhe hidratimi p\u00ebr t\u00eb kuptuar se \u00e7far\u00eb ju ndihmon t\u00eb q\u00ebndroni aktiv pa pasur migren\u00eb.<\/p>\n

\u2192 P\u00ebrshtat<\/strong><\/h5>\n

Pavar\u00ebsisht n\u00ebse filloni nj\u00eb rutin\u00eb ose riktheheni, p\u00ebrdorni nj\u00eb qasje t\u00eb ul\u00ebt dhe t\u00eb ngadalt\u00eb. Filloni me 5 ose 10 minuta aktivitet. Shikoni se si trupi juaj p\u00ebrshtatet dhe e toleron at\u00eb. \u00cbsht\u00eb gjithashtu nj\u00eb ide e mir\u00eb t\u00eb flisni me mjekun tuaj p\u00ebrpara se t\u00eb filloni nj\u00eb program ushtrimesh n\u00ebse jeni duke marr\u00eb ila\u00e7e p\u00ebr t\u00eb trajtuar ose parandaluar migren\u00ebn tuaj. Medikamentet parandaluese mund t\u00eb ndryshojn\u00eb presionin e gjakut dhe rrahjet e zemr\u00ebs. Kur b\u00ebhet fjal\u00eb p\u00ebr njer\u00ebzit me migren\u00eb, ushtrimet me ndikim m\u00eb t\u00eb ul\u00ebt \u2013 ku trupi me t\u00eb v\u00ebrtet\u00eb nuk \u00ebsht\u00eb shum\u00eb i stresuar \u2013 priren t\u00eb tolerohen m\u00eb mir\u00eb. N\u00ebse trajnimi i forc\u00ebs \u00ebsht\u00eb pjes\u00eb e planit tuaj, q\u00ebndroni n\u00eb form\u00ebn e duhur p\u00ebr t\u00eb shmangur tendosjen e qaf\u00ebs, qaf\u00ebs dhe shpin\u00ebs. M\u00eb e r\u00ebnd\u00ebsishmja: Gjeni nj\u00eb aktivitet q\u00eb ju p\u00eblqen. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb, ju do t\u00eb d\u00ebshironi ta b\u00ebni at\u00eb dhe t\u00eb q\u00ebndroni me t\u00eb!<\/p>\n

.<\/p>\n

N\u00eb p\u00ebrfundim: b\u00ebni ushtrimet, \u00e7far\u00ebdo q\u00eb ju p\u00eblqen, n\u00eb stilin tuaj t\u00eb jetes\u00ebs n\u00ebse vuani nga migrena!<\/strong> 9 nga 10 raste do t\u00eb shihni p\u00ebrfitim!<\/p>","protected":false},"excerpt":{"rendered":"

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