小中大如何避免头痛（很实用，双语的）
How to Avoid Headaches
According to the World Health Organization (WHO), the burden of headaches is rising. But some little precautions and changes in routine lifestyle may reduce stress and headaches.
"Extreme headaches rank among the most disabling, the most misunderstood, the most misdiagnosed and the most mismanaged of disorders in the world" says Dr K.Ravi Shankar, who started the first Headache and Migraine Clinics in Mumbai in the 1990s.
The Following are the few experts' suggestion to avoid headaches with a combination of preventive drugs and lifestyle changes in our routine life.
1. Take daily dose of beta blockers or Calcium channel blockers. ( but Strictly under doctor's advice)
2. Eat regular and healthy meals on time.
3. Don't skip breakfast, avoid spicy and oily food.
4. Avoid exposure to sunlight. Take protection when going out as much as possible.Heat, humidity and temperatures above 38 degree Celsius.
5. Brisk walking for 20 minutes a day, or jogging, can work wonders.
6. Add pranayama and yoga to your daily list, to cut down on stress that can spark headaches.
7. Stay away from food triggers: Chocolate, Cheese, ice-cream and coffee often act as headache stimuli.
8. Avoid mosquito coils or stick, because it's fumes may cause headaches.
All above precautions may reduce extreme headaches.
据世界卫生组织(WHO)报道，头痛的负担日益加重。一些小的预防措施和生活方式的改变可减轻压力并缓解头痛。
“极端头痛位居世界最让人束手无策、最被人误解、误诊最多、最处理失当的失调症之列。”于90年代在孟买开设首家头痛和偏头痛门诊的K * 拉威香卡医生这样说。
下面是几条与预防性药物及改变日常生活方式相结合以避免头痛的专家建议：
1. 每日服用β-受体阻滞药或钙通道阻滞药。(但应严格遵守医嘱)
2. 有规律地按时吃健康食物。
3. 别不早饭，避免辛辣油腻食品。
4. 避免接触阳光。外出之时尽量多加防护。(避免)热、湿和摄氏38度以上高温。
5. 每日快走20分钟，或慢跑具有神奇效果。
6. 将呼吸控制法和瑜珈列入每日活动表中，以减少能诱发头痛的精神压力。
7. 远离诱发头痛的食物：巧克力、干酪、冰淇淋和咖啡通常具有诱发头痛的作用。
8. 避免被蚊子围绕和叮咬，因为其毒素可导致头痛。
以上所有的预防措施可减轻极端头痛。
