Ngaba ngamanye amaxesha uva isandi esirhabaxa, ukubhuza, okanye olunye ungxolo ezindlebeni zakho, nokuba akukho sandi sikujikelezileyo? Esi sandi osivayo nguwe wedwa sibizwa ngokuba yi-tinnitus ngokwezonyango. Lixesha elicaphukisayo kubantu abaninzi. Kodwa ungakhathazeki. Ukongeza kunyango olunikwa ngugqirha wakho, ungayilawula le meko kakhulu ngemikhwa embalwa elula onokuyifaka kubomi bakho bemihla ngemihla. Makhe sibone ukuba isebenza njani.
Makhe sifumanise ukuba zeziphi izinto ezibangela ukuba umntu azive ebuhlungu kakhulu.
Into yokuqala ekufuneka uyenze kukufumanisa ukuba yintoni ebangela ukuba ukukhala kweendlebe zakho. Asingomntu wonke ochaphazeleka ngendlela efanayo. Kwabanye abantu, ukutya okuthile kunye namayeza kunokubangela ukuba ukukhala kweendlebe zakho kwande. Eyona nto ilungileyo onokuyenza kukugcina ideyari yakho . Ngomhla oziva ukukhala kweendlebe zakho kuvakala kakhulu, bhala phantsi naluphi na uhlobo lokutya okanye iziselo ezikhethekileyo ozityileyo ngaloo mini.
Nazi ezinye zezinto abantu abaninzi abathi zinokwenza i-tinnitus ibe mandundu. Jonga ukuba ezi zinto ziyakuchaphazela na nawe.
| Into enokwandiswa | Inkcazo |
|---|---|
| Iziselo ezine-caffeine | Ikofu, iti, iziselo ze-cola kunye nezinye iziselo ezinika amandla . |
| Utywala | Ukusela naluphi na uhlobo lotywala. |
| I-aspirin | Kwabanye abantu, le meko inokuba mandundu xa besebenzisa i-aspirin. |
| Ityuwa | Ukwandisa ubungakanani betyuwa eyongezwa ekutyeni. |
Kodwa khumbula, akufuneki uyeke konke oku. Qaphela nje into ekuchaphazelayo uze uyilawule kancinci.
Ukuba ungumntu otshayayo, yeka loo mkhwa.
Ukuba ungumntu otshayayo , oku kunokuchaphazela i-tinnitus yakho ngeendlela ezimbini.
1. Ukuphazamiseka kokujikeleza kwegazi: Ukutshaya kunciphisa ukuhanjiswa kwegazi kwiiseli zemithambo-luvo ezibuthathaka kakhulu ezisinceda sive.
2. Isebenza njengesivuseleli: I-nicotine ekwicuba ivuselela umzimba. Oku kungenza ingxolo ezindlebeni zakho ibe phezulu .
Yongeza isandi esithomalalisayo kuxolo.
Le ngxolo ibonakala kakhulu xa indawo engqongileyo izolile kakhulu. Cinga ngayo xa uza kulala ebusuku. Ngoko ke, zama ezi zinto ukuze uziphazamise kule ngxolo:
- Dlala umculo othambileyo kakhulu egumbini.
- Nceda uvule irediyo.
- Faka ifeni. Ingxolo evela kuyo ingathintela ukukhala kweendlebe zakho.
- Ukuba unako, sebenzisa umatshini osebenzisa ingxolo emhlophe . Ezi zixhobo zenza izandi zendalo, ezifana nesandi samaza olwandle okanye imvula ethambileyo. Ezi zinokuthengwa kwi-intanethi.
Zinike ixesha lokuphumla yonke imihla.
Kuqhelekile ukuziva usoyika, uxhalabile, kwaye unomsindo xa uqala ukuba ne-tinnitus. Kodwa njengoko uxinzelelo lwakho kunye noxinzelelo lusanda, i-tinnitus iya kuba nkulu kakhulu . Ngoko ke kubalulekile ukuhlala uzolile.
Zama izinto ezahlukeneyo ude ufumane indlela ekulungeleyo. Nokuba yimizuzu eli-15 kuphela ngosuku yokugxila nokuphefumla nzulu kuya kukunceda uzive ungcono kakhulu.
Xa usenza into efuna ukuthula, njengokucamngca, ukudlala isandi esingasemva esizolileyo (ingxolo emhlophe) kunokunceda ukucima ingxolo ye-tinnitus kwaye kukuncede ugxile.
Ukulala kakuhle kubalulekile.
Ukudinwa yeyona nto iphambili eyenza i-tinnitus ibe mandundu. Xa udiniwe, i-tinnitus owawuyiva ngaphambili inokuqala ukuvakala ngathi yi-big bang. Xa ulahlekelwa bubuthongo ngenxa ye-tinnitus, uphinda udinwe ngenxa yokungalali, kwaye i-tinnitus yakho iba mandundu. Kufana nomjikelo ombi.
Ngoko ke landela le mikhwa ukuze ulale kakuhle:
- Gcina igumbi lakho lokulala limnyama kwaye lipholile .
- Ukuba igumbi lithule kakhulu, vula ifeni okanye umatshini osebenzisa ingxolo emhlophe.
- Zibekele usukelo lokulala iiyure ezisi-7 ukuya kwezisi-9 ubusuku ngabunye.
- Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla.
- Yenza into ezolileyo ngaphambi kokuba ulale. Umzekelo, ukuhlamba ngamanzi afudumeleyo yindlela elungileyo yokwenza loo nto.
- Qinisekisa ukuba ibhedi yakho kunye nemiqamelo zikhululekile.
- Yeka ukuzilolonga, ukutya, nokusela utywala iiyure ezi-2-3 ngaphambi kokulala.
Zilolonge rhoqo.
Ukuzilolonga sisisombululo esihle kwiingxaki ezininzi ezibangelwa yi-tinnitus. Kunokuphucula neemvakalelo zabanye abantu. Ukuzilolonga kungenza oku kulandelayo:
- Inciphisa uxinzelelo.
- Iphucula ubuthongo.
- Ukulwa neemeko ezinje ngokudakumba.
Ukuba usandul’ ukuqala ukuzilolonga, qhagamshelana nogqirha wakho ngaphambi kokuba uqalise. Ukuhamba yindlela entle yokuqala.
Khusela ukuva kwakho.
Eyona nto ibangela i-tinnitus kukuchaphazeleka yingxolo enkulu . Ingxolo enkulu inokwenza i-tinnitus yakho ibe mandundu okwethutyana.
| Iindlela zokukhusela ukuva |
|---|
| Xa usebenzisa ii-earphone, gcina ivolumu ingaphantsi kwama-60% weyona iphezulu. Musa ukumamela umculo ngaphezu kwemizuzu engama-60 ngexesha. |
| Nxiba ii-earplugs xa usiya kwiindawo ezifana neekonsathi zomculo kunye neendawo zokutyela ezinengxolo. Ukuba awukwazi ukuva oko kuthethwa ngumntu ekude, ingxolo iyingozi ezindlebeni zakho. |
| Qiniseka ukuba unxibe ii-earplugs/earmuffs xa ucheba ingca okanye usebenzisa izixhobo zombane. |
| Ukuba usebenza kwindawo enengxolo, soloko ukhusela iindlebe zakho. |
Fumana unyango lwezinye iingxaki zempilo
Ngamanye amaxesha i-tinnitus inokuba yimpembelelo embi kwenye imeko, ngoko ke ukufumana enye imeko oyinyange kakuhle kunokunceda ukunciphisa ukukhala kweendlebe zakho.
Thetha nogqirha wakho ukuze ubone ukuba unayo na kwezi meko zilandelayo, ezinokubangela i-tinnitus yakho:
- Iingxaki ze-thyroid
- Igazi elonyukayo
- I-Fibromyalgia
- Ukwakheka kwewax yeendlebe
- Ukungahambi kakuhle kwemihlathi
- Isifo seswekile
- Ukulimala kwengqondo okubuhlungu
- Istroke
Kwakhona, i-tinnitus inokubakho njengesiphumo esingesihle samanye amayeza owasebenzisayo. Ngoko ke, yazisa ugqirha wakho ngawo onke amayeza owasebenzisayo.
Umyalezo Wokuya Ekhaya
- I-Tinnitus sisandi esisezindlebeni zakho esinokuviwa nguwe wedwa. Asinto yokoyika, kodwa yinto ekufuneka uyilawule.
- Chonga ukuba zeziphi ukutya, iziselo, kunye nemisebenzi ekwenza uzive udiniwe kwaye uziphephe kangangoko unako.
- Uxinzelelo kunye nokudinwa kunokwenza le meko ibe mandundu, ngoko ke kubalulekile ukuzilolonga yonke imihla, ukulala ngokwaneleyo, kunye neendlela zokuphumla.
- I-tinnitus ibonakala ngakumbi xa indawo engqongileyo izolile, ngoko sebenzisa into efana nesandi sefeni okanye umculo opholileyo ngasemva.
- Kubalulekile ukukhusela iindlebe zakho kwingxolo enkulu.
- Soloko uqhagamshelana nogqirha wakho okanye ugqirha ukuze uxoxe ngemeko yakho yokuxinana kwendlebe okanye ezinye iingxaki zempilo.
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