Ka rongo koe i ētahi wā i te tangi, i te haruru, i tētahi atu haruru rānei i roto i ō taringa, ahakoa kāore he haruru e karapoti ana i a koe? Ko tēnei haruru e rongohia ana e koe anake, e kiia ana i roto i te rongoā ko te tinnitus . He wheako whakarihariha tēnei mō te tini o te tangata. Kaua e manukanuka. Haunga ngā maimoatanga e hoatu ana e tō tākuta ki a koe, ka taea e koe te whakahaere i tēnei āhuatanga ki tētahi taumata nui mā te whakamahi i ētahi tikanga ngāwari ka taea e koe te whakauru ki roto i tō oranga o ia rā. Kia kite tātou me pēhea te mahi.
Kia kite tātou he aha ngā mea e whakararuraru ana i te tinnitus.
Ko te mea tuatahi me mahi e koe ko te kimi i te take o te tangi o ō taringa. Kāore e rite te pānga ki te katoa. Mō ētahi tāngata, ka taea e ētahi kai me ngā rongoā te whakanui ake i te tangi o ō taringa. Ko te mea pai ko te pupuri i tētahi pukapuka tuhi . I te rā ka rongo koe i te tangi o ō taringa e kaha haere ana, tuhia ngā kai, ngā inu rānei motuhake i inuhia e koe i taua rā.
Anei ētahi mea e kīia ana e te tini ka kino ake te tinnitus. Tirohia mēnā ka pāngia koe e ēnei mea.
| Tauwehenga ka taea te whakanui ake | Whakaahuatanga |
|---|---|
| Ngā inu kei roto te kawheine | He kawhe, he tī, he inu kōra me ētahi inu pūngao . |
| Waipiro | Te inu i tētahi momo waipiro. |
| Āpipirini | Mō ētahi tāngata, ka kino ake pea tēnei āhua mā te whakamahi i te āpipirini. |
| Tote | Te whakanui ake i te nui o te tote e tāpirihia ana ki te kai. |
Engari kia maumahara, kāore koe e hiahia ki te whakamutu i ēnei mea katoa. Me mōhio noa ki ngā mea e pā ana ki a koe, ā, me whakahaere hoki i taua mea.
Ki te mea he kaipaipa koe, kati te mahi.
Mena he kaipaipa koe, e rua ngā pānga ki tō tinnitus.
1. Te ngoikore o te tohanga toto: Ka whakaitihia e te kai paipa te rere o te toto ki ngā pūtau io tino tairongo e āwhina ana i a tātou ki te whakarongo.
2. He whakaohooho: He whakaohooho te nikotīni i roto i ngā hikareti ki te tinana. Ka taea e tēnei te whakanui ake i te tangi o ō taringa .
Tāpirihia he oro marino ki te wā marino.
Ka tino kitea tēnei haruru ina tino marino te taiao. Whakaarohia tēnei ina moe koe i te pō. Nō reira, ngana ki te whakararu i a koe i tēnei haruru:
- Whakatangihia he puoro tino ngawari i roto i te rūma.
- Tēnā tahurihia te reo irirangi.
- Whakatakotoria he pā hau. Ka taea e te haruru o taua mea te huna i te tangi o ō taringa.
- Ki te taea, whakamahia he mīhini haruru mā . Ka hangaia e ēnei taputapu he oro taiao, pērā i te haruru o ngā ngaru moana, te ua mārie rānei. Ka taea te hoko i ēnei i runga ipurangi.
Whakawāteahia he wā hei whakangā i ia rā, i ia rā.
He mea noa te mataku, te manukanuka, me te riri ina tīmata koe ki te rongo i te tinnitus. Engari i te piki haere o tō ahotea me tō manukanuka, ka nui haere te tangi o te tinnitus . Nō reira, he mea nui kia noho marino.
Whakamātauria ngā mea rerekē kia kitea rā anō e koe tētahi tikanga e pai ana māu. Ahakoa te 15 meneti noa iho i te rā o te arotahi me te manawa hōhonu, ka pai ake tō wairua.
Mēnā kei te mahi koe i tētahi mea e hiahia ana kia noho puku, pērā i te whakaaroaro, mā te whakatangi i tētahi oro papamuri tino mārie (haruru mā) ka āwhina i te huna i te haruru tinnitus, ā, ka āwhina hoki i a koe ki te arotahi.
He mea nui te moe pai.
Ko te ngenge tētahi o ngā āhuatanga nui e kino ake ai te tinnitus. Ina ngenge koe, ka tīmata te tangi o te tinnitus i rangona e koe i mua, me te mea he pakū nui. Ina ngaro tō moe nā te tinnitus, ka ngenge anō koe nā te kore moe, ā, ka kino haere tō tinnitus. He rite ki tētahi huringa kino.
Nō reira, me whai i ēnei tikanga hei āwhina i a koe kia moe pai:
- Kia pōuri, kia mātao hoki tō rūma moe.
- Ki te tino marino te rūma, whakakāhia he hau pā, he mīhini haruru mā rānei.
- Whakatakotoria he whāinga kia moe koe i te 7-9 hāora i ia pō.
- Whakamātauria te haere ki te moenga me te ara ake i te wā kotahi i ia rā.
- Mahia tetahi mea hei whakamarie i a koe i mua i te haerenga ki te moe. Hei tauira, he huarahi pai te kaukau i te wai mahana.
- Kia tino pai tō moenga me ō urunga.
- Kati te whakakorikori tinana, te kai me te inu waipiro 2-3 hāora i mua i te moe.
Whakakorikori tinana i ia wā, i ia wā.
He otinga pai te whakakori tinana mō ngā raruraru maha e pā mai ana me te tinnitus. Ka taea hoki e ia te whakapai ake i te wairua o te tangata. Ka taea e te whakakori tinana te:
- Ka whakaiti i te ahotea.
- Ka whakapai ake i te moe.
- Te whawhai ki ngā āhuatanga pēnei i te pouri.
Mena he hou koe ki te whakakorikori tinana, kōrero ki tō tākuta i mua i te tīmatanga. He huarahi pai te hikoi hei tīmatanga.
Tiakina tō taringa.
Ko te tino take o te tinnitus ko te pānga ki te haruru nui . Ka taea hoki e te haruru nui te whakararu i tō tinnitus mō tētahi wā poto.
| Ngā huarahi hei tiaki i te whakarongo |
|---|
| Mēnā kei te whakamahi koe i ngā taringaoro, kia iti iho te oro i te 60% o te mōrahi. Kaua e whakarongo ki ngā waiata mō ngā meneti neke atu i te 60 i te wā kotahi. |
| Mauria he puru taringa ina haere koe ki ngā wāhi pēnei i ngā kōnohete waiata me ngā wharekai haruru. Ki te kore e taea e koe te whakarongo ki tā te tangata e kōrero ana i tawhiti, ka kino te haruru ki ō taringa. |
| Kia mau he puru taringa/kōpare taringa ina tapahi ana i te tarutaru, ina whakamahi ana rānei i ngā taputapu hiko. |
| Ki te mahi koe i roto i te taiao haruru, tiakina ō taringa i ngā wā katoa. |
Whiwhi maimoatanga mō ētahi atu raruraru hauora
I ētahi wā, ko te tinnitus he pānga taha o tētahi atu mate, nō reira, mā te rongoā tika i tētahi atu mate ka āwhina pea ki te whakaiti i te tangi o ō taringa.
Kōrero ki tō tākuta kia kite ai mēnā kei a koe tētahi o ngā āhuatanga e whai ake nei, e puta ai pea tō tinnitus:
- Ngā mate tairoi
- toto toto tiketike
- Te mate pukupuku
- Te hanga ware taringa
- Te hē o te tūnga o te kauae
- Mate huka
- Te whara o te roro
- Whiu
Waihoki, ka puta te tinnitus hei pānga taha o ētahi rongoā e tangohia ana e koe. Nō reira, me whakamōhio atu ki tō tākuta mō ngā rongoā katoa e tangohia ana e koe.
Karere Tangohia ki te Kāinga
- He tangi kei roto i ō taringa te tinnitus, ko koe anake ka rongo. Ehara i te mea hei wehi, engari he mea hei whakahaere.
- Tāutuhia ngā kai, ngā inu me ngā mahi e whakararuraru ana i tō tinnitus, ā, me karo i aua mea i ngā wā katoa e taea ana.
- Ka taea e te ahotea me te ngenge te whakararuraru i tēnei āhua, nō reira he mea nui kia whakakorikori tinana i ia rā, kia nui te moe, me te whakamahi i ngā tikanga whakangā.
- Ka kitea ake te tinnitus ina marino te taiao, no reira whakamahia he tangi pēnei i te pā hau, he puoro māmā rānei hei papamuri.
- He mea nui kia tiakina ō taringa mai i ngā haruru nui.
- Me kōrero tonu ki tō tākuta, ki tō rata rānei, hei matapaki i tō mate tinnitus, i ētahi atu āwangawanga hauora rānei.
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