Umutwe ushobora guterwa n’impamvu zitandukanye, nk’umunaniro, kubura amazi mu mubiri, stress, ibibazo by’umuvuduko w’amaraso, cyangwa izindi ndwara. Dore uburyo ushobora gukira umutwe bitewe n’icyawuteye:
1. Kunywa Amazi Menshi
Iyo umutwe uterwa no kubura amazi mu mubiri (dehydration), kunywa amazi bihagije bishobora kuwuvura vuba.
2. Kuruhuka no Kuryama Neza
- Niba umutwe uterwa n’umunaniro, kuryama cyangwa kuruhuka mu cyumba gifite ituze bishobora kugufasha.
- Irinde urumuri rwinshi n’urusaku rwinshi.
3. Gufata Ibiribwa Bikwiye
- Kurya ibiribwa bikungahaye kuri magnesium (nk’amavuta ya avoka, imbuto, imboga z’amababi) bishobora gufasha.
- Irinde inzoga, ikawa nyinshi, n’ibiryo bikungahaye ku binure byinshi kuko bishobora gutera umutwe.
4. Gukanda Aho Ubabara
- Shyira agatambaro gakonje ku gahanga cyangwa ku misaya kugira ngo bigabanye ububabare.
- Ushobora no gukanda buhoro ku ruhande rw’umutwe (massage) kugira ngo ubwonko buruhuke.
5. Kwirinda Stress
- Gukora imyitozo ya meditation no guhumeka neza (deep breathing) bifasha kugabanya stress n’umuvuduko w’amaraso, bikavura umutwe.
- Ushobora no kugerageza yoga cyangwa kugenda buhoro mu kirere gifungutse.
6. Imyitozo ngororamubiri
- Imyitozo nk’ukwiyogosha cyangwa kugenda n’amaguru bifasha amaraso gutembera neza mu mubiri, bigatuma umutwe ugabanuka.
7. Gufata Imiti Niba Bikenewe
- Niba umutwe ukomeye kandi utagabanuka, ushobora gufata imiti yoroheje nka paracetamol cyangwa ibuprofen, ariko ukirinda kuyikoresha kenshi.
- Niba umutwe ukomeza kugaruka cyangwa ari mwinshi, ni byiza kugana muganga.
Icyitonderwa:
Niba ufite umutwe ukomeye cyane, ujyana no kuruka, kubabara mu maso, cyangwa ibindi bimenyetso bikomeye, ugomba kwihutira kujya kwa muganga.
Mbese umutwe wawe ni uwo wumva kenshi cyangwa wabayeho ubu gusa?
