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如何缓解头痛?

Headache | Migraine | How To Get Rid Of Headaches

We all get headaches and the vast majority of them
我们中很多人都有过头痛的经历
and nothing to worry about
其实这没什么好担心的
in this video I’m going to teach you how to get rid of them
在本期视频中 我将教你如何摆脱头痛
and when you should seek medical attention
以及你该什么时候去看医生
so what can we do to
为了缓解头痛我们要
stop headaches well drink plenty water six to eight
每天喝六到八杯充足的水
glasses a day avoiding missing meals
不能忘记吃饭
avoid drinking alcohol and when you can exercise
避免酗酒 能锻炼就尽量锻炼
now you can also take paracetamol or ibuprofen to help with the pain
当然你也可以服用扑热息痛或布洛芬来缓解头痛
but always speak to your pharmacist
但是一定要跟你的药剂师谈谈
and read the information leaflet to make sure that it’s suitable and safe to take it
并阅读说明书来确保你适合服用这种药物
also remember that if you’re taking the
还要记住 如果你每月服用止痛药的时间
painkiller for 15 days or more per month
超过半个月或更久
it can actually be causing your headache
事实上这也会导致你头痛
this is something called medication overuse
这叫做药物使用过度
and I’ll leave more information about this in description below for you
视频下方描述中 会有更多关于药物过度使用的信息
now there’s also many things that can either bring on a headache or make it worse
还有很多东西会导致头痛 或使头痛加重
and these are often overlooked by many patients
很多病人都把它们忽略了
so let’s run through them
我们来一探究竟吧
tip number 1 now you may find that
第一点 你可能会发现
you work ten hours a day Monday to Friday
每周一至周五 你每天工作十小时
you get no headaches
都不会感到头痛
and on a weekend you wake up with a pounding headache
但在周末醒来时 你却感到头痛欲裂
now this is all because your stress hormones are dropping
这是因为 你的压力荷尔蒙分泌减少
and you’re getting a rapid release of neurotransmitters
而神经递质加速分泌导致的
so to avoid these weekend headaches
所以 为了避免周末头痛
you need to try and sleep for seven to eight hours on a weekend
你需要周末睡七到八个小时
I know you’re tired I know you’ve worked really hard
我知道你很累 我也知道你工作很辛苦
but this oversleeping is causing the headaches
但过度的睡眠会引起头痛
also try and incorporate relaxing time
还应试着把休闲时间融入到你的工作日中
during your weekdays don’t just save it all for the weekend
不要只把它放到周末
so try and incorporate something like yoga throughout the week as well
也试着在一周中加入一些像瑜伽这样的运动
and this will help
会有很大帮助
which moves us on to tip 2 if you think housework is giving you headaches
第二点 如果你认为做家务让你头疼的话
then you could be right
那么你可能是对的
because many cleaning products perfumes air fresheners
因为许多香水 空气清新剂等清洁产品
contain chemicals that can bring on headaches
都含有导致头痛的化学物质
so I guess it could be an excuse for you not to do the cleaning
我想这可能将是你不做清洁的借口
now to fix this it’s pretty simple
解决这个问题很简单
just avoid using heavy smelling cleaning products and
只要避免使用有浓厚气味的清洁产品
perfumes and air fresheners and things like that
像香水 空气清新剂等等
also leave as many windows open as possible
还有尽可能多开着窗户
and it’s gon na help get more fresh air in
这样会让更多的新鲜空气进来
and more of the heavy smells out
更多的异味出去
tip number 3 bright lights flickering lights and even glare
第三点 亮光 闪烁的灯光 甚至眩光
this can actually do migraine
都可能引起偏头痛
brain which activate the migraine center
它们会使你大脑中刺激偏头痛中枢的化学物质加速分泌
now to fix this try
为了解决这个问题
wearing sunglasses polarized lenses also help with the glare from monitors
可以试着戴有偏光镜片的太阳镜 来对付显示器上的眩光
you can also try adjusting the brightness on your monitor
你也可以调整显示器的亮度
this will help with the glare
来帮助自己应对眩光
or use a glass screen
或使用玻璃屏幕
now if you’re working in an office or somewhere that has fluorescent lights, these things of flicker
如果你在有类似荧光灯的办公室等地方工作
so try and use an alternative light source which will help with this
应尝试用另一种对我们无害的光源代替
which moves us on to tip 4
现在我们来说第四点
posture
姿势
now bad posture can cause tension in your back in your neck and even in your shoulders
不良的姿势会引起背部 脖子甚至肩膀的紧张
and this can bring on headaches
并且引发头痛
so instead try not to sit down or stand up for long periods in the same position
所以尝试避免长时间保持同一姿势坐着或站着
try to move around more
尽量多走动
and try to sit upright as much as you can
坐着的时候尽可能地挺直腰板
tip number 5 is all about anger
第五条建议是关于愤怒情绪
now we all get angry it’s normal
我们都会生气 这很正常
but remember when you do get angry the muscles
但是要记住 当你生气的时候
in the back of your neck in your scalp
脖子和头皮后面的肌肉
they tense and this can cause tension headaches
它们会紧绷 这可能会导致紧张性头痛
so you need to find ways to relax more
所以你需要找到放松的方法
so when you feel like you gonna get angry
当你感觉快要生气的时候
take a deep slow breath in through your nose
用鼻子深吸一口气
and out of your mouth
再用嘴巴呼出来
I’ll also leave some really useful links of
当然我也会留下一些
different relaxation techniques
不同放松技巧的链接
all of these are gon na help relax the muscles
这些都有助于放松肌肉
and reduce your risk of getting these tension headaches
降低你得这些紧张性头痛的风险
tip number six food triggers
窍门六 食物性因素
now we’re all different
每个人都是不同的
and different foods can affect us all differently
不同的食物会对我们有不同的影响
but the common triggers for headaches are cheese fizzy drinks and processed meats
但常见触发头痛的食物是奶酪 汽水和加工肉类
so keep a food diary on your phone write down everything you eat
所以保持用手机记下食物日记的习惯 写下你吃的每样东西
when you eat it and when you get a headache or a migraine
什么时候吃的 什么时候头痛或偏头痛
then try and find a correlation
试着去找出它们之间的联系
and then eliminate them foods for a month or two
然后一两个月不吃这些食物
now I wouldn’t advise you to eliminate a food forever
我不会建议你去戒掉任何一种食物
until you consult your doctor and make them aware of this
除非你向医生请教过 对这些食物有所警觉
now with headaches there are sometimes what we call red flags
对于头痛有些东西我们称为 “危险信号”
and these are symptoms that you should look out for and seek medical attention for
这些危险信号才是你该去留心 并求助于医疗机构的
now there’s quite a lot of these
这部分内容太多了
and it’s going to take me forever to explain on video
视频里很难为你解释清楚
for you so what I will do is leave a full list in the description
所以我会在下方简介中留下一个完整清单
below and I’d advise everyone to read it and
我建议每个人都去读一下
that’s the end of this week’s video
本周的视频到此结束
headaches and never nice
头痛总是困扰我们
and I really hope my tips help you
我真的希望我的建议能帮助到你
also if you have any of your own tips
当然如果你有自己的小窍门
leave a comment below for everyone else
为其他人留下你的评论吧
see you next week
下周见
we all get headaches and the vast
我们都有头痛的时候
majority of them are nothing really to.. tip
大多数情况下真的没什么好……
number one now you may work ten hours a
第一点 现在你可能每周工作十小时
week ten hours a day (Laughter)
每天十小时[笑声]
hey guys thanks for watching this week’s video make sure to
嘿 伙计们 感谢观看这周的视频
click that like follow or subscribe button now
确保你点击了关注或订阅按钮
to stay up to date with new weekly videos
让我们每周不见不散

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视频概述

如果你常常头痛,你真应该看看这个视频,因为有些你从未关注的事情正是你头痛欲裂的原因。

听录译者

收集自网络

翻译译者

审核员

审核员 V

视频来源

https://www.youtube.com/watch?v=dl0USi9TFEY

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