C\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho r\u1eb1ng ch\u1ee9ng \u0111au n\u1eeda \u0111\u1ea7u c\u00f3 y\u1ebfu t\u1ed1 di truy\u1ec1n, c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ea1ch m\u00e1u, li\u00ean quan \u0111\u1ebfn c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh, \u0111\u1ebfn th\u1ea7n kinh giao c\u1ea3m\u2026<\/p>\n

M\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 th\u01b0\u1eddng g\u1eb7p l\u00e0m t\u0103ng nguy c\u01a1 \u0111au n\u1eeda \u0111\u1ea7u c\u00f3 th\u1ec3 do m\u1ed9t lo\u1ea1i b\u1ec7nh l\u00fd n\u00e0o \u0111\u00f3, \u0111\u1eb7c bi\u1ec7t l\u00e0 b\u1ec7nh nhi\u1ec5m tr\u00f9ng m\u1ea1n t\u00ednh (vi\u00eam tai, vi\u00eam xoang, vi\u00eam m\u0169i, h\u1ecdng, s\u00e2u r\u0103ng); b\u1ec7nh t\u0103ng huy\u1ebft \u00e1p ho\u1eb7c huy\u1ebft \u00e1p th\u1ea5p; m\u1ed9t s\u1ed1 b\u1ec7nh do ch\u1ea5n th\u01b0\u01a1ng th\u1ef1c th\u1ec3 (tho\u00e1i h\u00f3a \u0111\u1ed1t s\u1ed1ng c\u1ed5) ho\u1eb7c ch\u1ea5n th\u01b0\u01a1ng t\u00e2m l\u00fd (stress); do r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ho\u1eb7c do t\u00e1c d\u1ee5ng ph\u1ee5 c\u1ee7a m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c.<\/p>\n

\n $\"\u0111au$ \n <\/div>\n

Ch\u1ee9ng \u0111au n\u1eeda \u0111\u1ea7u c\u00f3 c\u00f3 th\u1ec3 do r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 ho\u1eb7c do t\u00e1c d\u1ee5ng ph\u1ee5 c\u1ee7a m\u1ed9t s\u1ed1 lo\u1ea1i thu\u1ed1c.<\/p>\n<\/p><\/div>\n<\/div>\n

Hi\u1ec7n nay y h\u1ecdc v\u1eabn ch\u01b0a t\u00ecm ra \u0111\u01b0\u1ee3c nguy\u00ean nh\u00e2n th\u1ef1c s\u1ef1 n\u00ean kh\u00f4ng th\u1ec3 n\u00e0o \u0111i\u1ec1u tr\u1ecb d\u1ee9t \u0111i\u1ec3m \u0111\u01b0\u1ee3c c\u0103n b\u1ec7nh n\u00e0y. Tuy nhi\u00ean vi\u1ec7c n\u0103ng t\u1eadp th\u1ec3 d\u1ee5c nh\u01b0 \u0111i b\u1ed9, b\u01a1i, ch\u01a1i c\u1ea7u l\u00f4ng, t\u1eadp c\u00e1c \u0111\u1ed9ng t\u00e1c th\u1ec3 d\u1ee5c nh\u1eb9 nh\u00e0ng \u0111\u1ec3 l\u00e0m cho m\u00e1u l\u01b0u th\u00f4ng t\u1ed1t h\u01a1n, ch\u1ed1ng b\u00e9o ph\u00ec, ch\u1ed1ng r\u1ed1i lo\u1ea1n tu\u1ea7n ho\u00e0n n\u00e3o s\u1ebd gi\u00fap \u00edch r\u1ea5t nhi\u1ec1u, gi\u1ea3m v\u00e0 n\u00e2ng cao hi\u1ec7u qu\u1ea3 \u0111i\u1ec1u tr\u1ecb.<\/p>\n

1. T\u1eadp luy\u1ec7n gi\u00fap gi\u1ea3m ch\u1ee9ng \u0111au n\u1eeda \u0111\u1ea7u<\/a> nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/h2>\n
N\u1ebfu b\u1ea1n b\u1ecb ch\u1ee9ng \u0111au n\u1eeda \u0111\u1ea7u th\u01b0\u1eddng xuy\u00ean, b\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp t\u1eeb 30 \u0111\u1ebfn 45 ph\u00fat m\u1ed7i ng\u00e0y. T\u1eadp luy\u1ec7n gi\u00fap c\u01a1 th\u1ec3 gi\u1ea3i ph\u00f3ng endorphin, m\u1ed9t ch\u1ea5t gi\u1ea3m \u0111au. Khi t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9, b\u1ea1n s\u1ebd \u00edt b\u1ecb ch\u1ee9ng \u0111au n\u1eeda \u0111\u1ea7u h\u01a1n.<\/p>\n
Ngo\u00e0i ra, nh\u1edd m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp th\u01b0\u1eddng xuy\u00ean gi\u00fap b\u1ea1n duy tr\u00ec c\u00e2n n\u1eb7ng b\u00ecnh th\u01b0\u1eddng nh\u1edd ti\u00eau th\u1ee5 n\u0103ng l\u01b0\u1ee3ng, gi\u1ea3m l\u01b0\u1ee3ng m\u1ee1 th\u1eeba, gi\u1ea3m \u00e1p l\u1ef1c \u0111\u00e8 l\u00ean x\u01b0\u01a1ng v\u00e0 kh\u1edbp, gi\u00fap ph\u00f2ng ch\u1ed1ng c\u00e1c b\u1ec7nh x\u01b0\u01a1ng kh\u1edbp.<\/a><\/p>\n
Khi b\u1ea1n kh\u1ecfe h\u01a1n, b\u1ea1n s\u1ebd t\u1ef1 tin h\u01a1n ph\u00f2ng b\u1ec7nh v\u00e0 ng\u0103n ng\u1eeba b\u1ec7nh tr\u1ea7m c\u1ea3m;<\/a> k\u00edch th\u00edch s\u1ea3n sinh c\u00e1c endorphin l\u00e0 ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh t\u1ea1o ra c\u1ea3m gi\u00e1c s\u1ea3ng kho\u00e1i hay g\u1ecdi l\u00e0 s\u1ef1 h\u01b0ng ph\u1ea5n c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean.<\/p>\n
T\u01b0\u01a1ng t\u1ef1 nh\u01b0 v\u1eady, t\u1eadp luy\u1ec7n l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 ng\u0103n ng\u1eeba v\u00e0 ki\u1ec3m so\u00e1t b\u1ec7nh m\u1ea1n t\u00ednh <\/a>mang l\u1ea1i nh\u1eefng \u00edch l\u1ee3i t\u00e2m l\u00fd, tinh th\u1ea7n, lo\u1ea1i b\u1ecf c\u00e1c nguy\u00ean nh\u00e2n g\u00e2y ra ch\u1ee9ng \u0111au n\u1eeda \u0111\u1ea7u.<\/p>\n
2. B\u00e0i t\u1eadp t\u1ed1t cho ch\u1ee9ng \u0111au n\u1eeda \u0111\u1ea7u<\/strong><\/h2>\n\n
\n
\n
\n
B\u00e0i thu\u1ed1c ‘xuy\u00ean khung tr\u00e0’ tr\u1ecb \u0111au n\u1eeda \u0111\u1ea7u<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
2.1. \u0110\u1ee9ng g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc<\/i><\/strong><\/h3>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/p>\n
\n
\u0110\u1ee9ng th\u1eb3ng, hai tay \u0111\u1ec3 ch\u00e9o tr\u01b0\u1edbc ng\u1ef1c.<\/li>\n
Gi\u01a1 th\u1eb3ng hai tay l\u00ean cao, h\u01b0\u1edbng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 l\u00ean tr\u00ean. H\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u.<\/li>\n
T\u1eeb t\u1eeb ng\u1ea3 l\u01b0ng ra sau. Th\u1edf ra, h\u1ea1 tay xu\u1ed1ng.<\/li>\n
U\u1ed1n cong ph\u1ea7n th\u00e2n tr\u00ean v\u1ec1 ph\u00eda tr\u01b0\u1edbc (c\u1ed1 g\u1eafng \u0111\u1ec3 tay ch\u1ea1m s\u00e0n).<\/li>\n
V\u00f2ng tay ra sau, ch\u00e2n th\u1eb3ng, gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong v\u00e0i gi\u00e2y, sau \u0111\u00f3 quay l\u1ea1i v\u1ecb tr\u00ed ban \u0111\u1ea7u.<\/li>\n<\/ul>\n
\n
\n $\"Exercise$ \n <\/div>\n
\n
B\u00e0i t\u1eadp n\u00e0y gi\u00fap k\u00e9o gi\u00e3n to\u00e0n b\u1ed9 c\u1ed9t s\u1ed1ng, t\u0103ng c\u01b0\u1eddng l\u01b0u l\u01b0\u1ee3ng m\u00e1u, h\u1ed7 tr\u1ee3 \u0111i\u1ec1u tr\u1ecb \u0111au n\u1eeda \u0111\u1ea7u.<\/p>\n<\/p><\/div>\n<\/div>\n
2.2. Ng\u1ed3i g\u1eadp m\u00ecnh <\/em><\/strong><\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
\n
Ng\u1ed3i tho\u1ea3i m\u00e1i, hai ch\u00e2n du\u1ed7i th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc.<\/li>\n
H\u00edt v\u00e0o, gi\u01a1 hai tay l\u00ean cao r\u1ed3i t\u1eeb t\u1eeb h\u1ea1 th\u1ea5p c\u01a1 th\u1ec3, c\u1ed1 g\u1eafng sao cho hai tay ch\u1ea1m \u0111\u1ebfn ng\u00f3n ch\u00e2n ho\u1eb7c \u0111an hai b\u00e0n tay v\u00e0o nhau r\u1ed3i v\u00f2ng qua b\u00e0n ch\u00e2n, \u0111\u1ea7u c\u00fai th\u1ea5p qua \u0111\u1ea7u g\u1ed1i.<\/li>\n
Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong kho\u1ea3ng v\u00e0i gi\u00e2y v\u00e0 tr\u1edf v\u1ec1 v\u1ecb tr\u00ed b\u1eaft \u0111\u1ea7u.<\/li>\n<\/ul>\n
2.3. N\u1eb1m ch\u00e2n d\u1ef1a t\u01b0\u1eddng <\/em><\/strong><\/p>\n
C\u00e1ch th\u1ef1c hi\u1ec7n:<\/em><\/p>\n
\n
N\u1eb1m th\u1eb3ng, gi\u01a1 ch\u00e2n l\u00ean cao sao cho ph\u1ea7n m\u00f4ng v\u00e0 g\u00f3t ch\u00e2n \u00e1p s\u00e1t v\u00e0o t\u01b0\u1eddng.<\/li>\n
M\u1edf r\u1ed9ng c\u00e1nh tay sang hai b\u00ean, l\u00f2ng b\u00e0n tay h\u01b0\u1edbng l\u00ean tr\u00ean.<\/li>\n
H\u00edt v\u00e0o, th\u1edf ra th\u1eadt s\u00e2u.<\/li>\n
C\u00f3 th\u1ec3 \u0111\u1eb7t m\u1ed9t chi\u1ebfc \u0111\u1ec7m ph\u1ea7n l\u01b0ng d\u01b0\u1edbi.<\/li>\n
Gi\u1eef nguy\u00ean t\u01b0 th\u1ebf trong 1 – 2 ph\u00fat.<\/li>\n<\/ul>\n
3. L\u01b0u \u00fd trong khi t\u1eadp luy\u1ec7n<\/strong><\/h2>\n
Trong khi th\u1ef1c hi\u1ec7n h\u00e3y \u0111\u1ec3 t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n, g\u1ea1t b\u1ecf t\u1ea5t c\u1ea3 lo l\u1eafng\u2026 \u0111i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1eafc b\u1ec7nh \u0111au n\u1eeda \u0111\u1ea7u.<\/p>\n
C\u00e1c b\u00e0i t\u1eadp tr\u00ean gi\u00fap k\u00e9o gi\u00e3n to\u00e0n b\u1ed9 c\u1ed9t s\u1ed1ng, t\u0103ng c\u01b0\u1eddng l\u01b0u l\u01b0\u1ee3ng m\u00e1u l\u00ean n\u00e3o v\u00e0 \u1ed5n \u0111\u1ecbnh nh\u1ecbp tim gi\u1ea3m b\u1edbt k\u00edch \u1ee9ng (y\u1ebfu t\u1ed1) li\u00ean quan \u0111\u1ebfn b\u1ec7nh \u0111au n\u1eeda \u0111\u1ea7u\u2026 tuy nhi\u00ean c\u1ea7n th\u1ef1c hi\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, th\u01b0\u1eddng xuy\u00ean v\u00e0 ph\u1ea3i ki\u00ean tr\u00ec t\u1eadp luy\u1ec7n m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh m\u1edbi c\u00f3 hi\u1ec7u qu\u1ea3.<\/p>\n
\n $\"\u0110au$ <\/a>\u0110au n\u1eeda \u0111\u1ea7u: Nguy\u00ean nh\u00e2n, tri\u1ec7u ch\u1ee9ng, c\u00e1ch \u0111i\u1ec1u tr\u1ecb v\u00e0 ph\u00f2ng b\u1ec7nh<\/a><\/p>\n
SK\u0110S – \u0110au n\u1eeda \u0111\u1ea7u (hay c\u00f2n g\u1ecdi l\u00e0 migraine) \u0111\u01b0\u1ee3c x\u1ebfp v\u00e0o m\u1ed9t trong nh\u1eefng b\u1ec7nh \u0111\u1eb7c bi\u1ec7t, xu\u1ea5t hi\u1ec7n th\u00e0nh \u0111\u1ee3t chi\u1ebfm kho\u1ea3ng 10% d\u00e2n s\u1ed1. Tri\u1ec7u ch\u1ee9ng th\u01b0\u1eddng k\u00e9o d\u00e0i t\u1eeb 4 \u0111\u1ebfn 72 gi\u1edd v\u00e0 c\u00f3 th\u1ec3 tr\u1ea7m tr\u1ecdng.<\/p>\n<\/div>\n
M\u1eddi b\u1ea1n xem th\u00eam video:<\/h3>\n
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Ph\u00e2n bi\u1ec7t ba d\u1ea1ng \u0111au \u0111\u1ea7u th\u01b0\u1eddng g\u1eb7p.<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
C\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho r\u1eb1ng ch\u1ee9ng \u0111au n\u1eeda \u0111\u1ea7u c\u00f3 y\u1ebfu t\u1ed1 di truy\u1ec1n, c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ea1ch m\u00e1u, li\u00ean quan \u0111\u1ebfn c\u00e1c t\u1ebf b\u00e0o th\u1ea7n kinh, \u0111\u1ebfn th\u1ea7n kinh giao c\u1ea3m\u2026 M\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 th\u01b0\u1eddng g\u1eb7p l\u00e0m t\u0103ng nguy c\u01a1 \u0111au n\u1eeda \u0111\u1ea7u c\u00f3 th\u1ec3 do m\u1ed9t lo\u1ea1i b\u1ec7nh l\u00fd […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-838","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/838","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=838"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/838\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=838"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=838"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=838"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}