Best ways to relieve headache: Why Do I Have Headaches When I Wake Up? 7 Causes of Morning Headaches
5 Simple Stretches To Relieve Headaches
5 Simple Stretches To Relieve Headaches
Are you one of those people that regularly suffer from headaches associated with day to day living, or poor postures? Are you looking for relief of your headaches – that doesn’t rely on taking medication?
Then read on – you will be pleasantly surprised to hear that there are lots of simple things you can do to help reduce or relieve your headaches – naturally.
What Causes Headaches?
A large majority of headaches are a result of the muscles and joints around the upper neck becoming too tight, putting pressure on nerves at the top of your spine.
This then shoots pain to the back of the eyes and the forehead.
People who suffer this affliction can wake with it first thing in the morning, or it can develop during a long work day – particularly if you have a desk based job.
What Can I Do To Relieve My Headache?
The good news is that gentle stretching exercises can help alleviate the aches associated with tight muscles around the neck and upper back.
These really simple stretches can be done first thing in the morning, as well as during breaks at work to help minimise tightness and decrease the potential of tension related headaches.
They can be performed without any fancy equipment and only takes a few minutes whilst sitting at your desk.
5 Simple Stretches To Relieve Your Headaches
Chin Tuck Stretch
Gently bend your head forwards with one hand whilst guiding your chin towards your chest with the other until you start to feel a stretch at the back of the neck. Hold this position for 30 seconds and repeat a few times
Cervical Extensor Stretch
To further stretch these tight muscles at base of the skull, with the head bent forwards, turn the head about 20-30 degrees to one side.
If you turned to the left, then use the right hand to gently tilt the head forwards. You should have your hand hold the base of your skull whilst doing this stretch, to feel the stretch underneath your fingers.
Hold for 5-10 seconds only, then turn the head 20-30 degrees to the right, then use the left hand to stretch the other side. Repeat 5 times each side
Lateral Flexion Stretch
Sitting on your left hand, take your right hand over your head to hold your left ear, then gently pull your head to the right – you should feel a stretch down the left side of your neck towards the shoulder.
Hold for 20-30 seconds, then repeat on the other side. Repeat 3 times each side
Turn your head to the left to look over your shoulder as far as possible.
Hold for 2-3 seconds, then turn to the right and hold as well. Repeat 10 times each way.
This allows the little joints on the side of the neck to help slide on each other.
To finish off your stretching session, gently roll both your shoulders forwards 5 times, then roll them backwards 5 times.
This will allow the muscles that you have been stretching to help loosen up as well
Try to perform these stretches regularly if you are prone to headaches to help prevent them coming on.
Are There Other Things I Can Be Doing To Prevent Headaches?
Tight muscles are generally the result of a number of different causes. These can include:
- Poor Ergonomics (or working postures)
- Reduced Flexibility
- Bad Posture
- Repetitive Actions
- Increased Stress and Anxiety
If the above stretches do not start to relieve your symptoms quickly, we would advise you to make an appointment with one of our excellent physiotherapists.
They will be able to make a thorough assessment of your neck and surrounding muscles, as well as reviewing your work postures and ergonomics to see if they are contributing to your pain.
Best Herbs To Relieve Headaches – Best Natural Headache Remedies
Eugene MymrinGetty Images
If you know how to use them, herbs can provide far more than just a sprinkling of flavour. Following centuries old traditions, natural remedies can help alleviate the pain of bumps and bruises as well as headaches and migraines, meaning you may not have to reach straight for the pill packet when you begin to feel unwell.
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Why? The fresh Italian herb is said to have an analgesic effect, helping stimulate the body’s natural processes and relieving pain.
How to use: Add 3 or 4 fresh basil leaves to a cup of boiling water and allow it to simmer. Once simmered, sip the tea slowly. Alternatively you could chew some fresh basil leaves (this also helps freshen breath) or inhale the steam after boiling the basil in a pot.
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Why? Not just for cats, catnip acts as a mild sedative. A member of the mint family, it’s another alternative natural migraine remedy. The plant acts as a mild sedative and has been employed in traditional herbology for centuries. It also has anti-inflammatory properties that help reduce stress and anxiety (which are often the source of migraines).
How to use: The flowering head can be taken in tea form. To make catnip tea, place 1-2 tsp of dried catnip flowers into a cup and pour over hot (not boiling) water. Wait 10-15 minutes and sweeten with a little honey or lemon to mitigate the woody taste.
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Why? A mild sedative with relaxing qualities, a cup of chamomile tea can soothe your sorrows and alleviate stress induced headaches. Chamomile tea can also act as an anti-inflammatory and help to reduce muscle spasms.
How to use: To make a simple relaxing chamomile tea, add two tea spoons of chamomile for every cup of water and simmer for 5 minutes, for a sweeter taste, add honey.
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Why? Not only is it fabulous in a G&T, this refreshing her is excellent for a variety of ailments including migraines and colds. Mint tea contains antioxidants which help reduce headache pain.
How to use: To make mint tea, bring water to a gentle boil, pour over mint leaves and keep covered for 10 minutes, strain the leaves, pour into your favourite cup and relax.
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Why? Even just smelling lavender is said to have a sedative, calming effect. The fresh flowers contain medical compounds that are anti-spasmodic, helping relax the blood vessels and the small muscles around the scalp and eyes.
How to use: For lavender infusion, use 15 to 30g of dried lavender flowers per litre of water. Adults can also inhale essential oil for quick relief.
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Why? Rosemary is known for its positive effect on the mind but has also been found to significantly reduce pain.
How to use: The herb can be applied in oil form directly to your temples to ease headaches or migraines. Alternatively, vapour can be inhaled, or it can be used in tea. For rosemary tea allow the water to reach boiling point, pour over the herbs and allow to steep for 10-15 minutes.
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Why? Aztec tribes would use fennel to cure headaches, so this root has true ancient backing. It’s also known to help ease digestion.
How to take: Fennel tea can be made with either seeds or fresh stalks. For fresh leaf tea, pour one cup of boiling water over the leaves and allow to steep for 15-20 minutes, once steeped remove the leaves then top up with more hot water.
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Why? Whether from the white, European or purple tree, willow bark is a well known natural substitute for aspirin and can be used to ease pain from headaches to menstrual craps and arthritis to sore muscles. This is because salicin, an active ingredient within the bark, is similar to aspirin and offers similar effects.
How to use: The ancient greeks would chew on the bark to relieve pain, but we advise you save your teeth and make tea instead. To make willow tea, use ground bark, adding two tea spoons for every 230ml of water. Allow to simmer on the stove for around 10 minutes then remove. Let it steep for another 30 minutes, straining the bark from the liquid using a coffee filter or fine mesh strainer.
To learn more about herbs that double up as healers, pick up a copy of Country Living‘s September issue. Out now.
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Sex may be a natural way to treat migraines, cluster headaches
Having sex may be the solution to curing a splitting headache.
Researchers from the University of Munster in Germany have found that sexual activity was successful in treating migraines in 60 percent sufferers and in one-third of patients with cluster headaches.
“Our data suggest…that sexual activity can lead to partial or complete relief of headache in some migraine and a few cluster headache patients,” wrote the authors of the study, published Feb. 19 in Cephalagia.
“Our results show that sexual activity during a migraine attack might relieve or even stop an attack in some cases, and that sexual activity in the presence of headache is not an unusual behavior,” they added.
Migraines are a kind of throbbing headache that may cause nausea, vomiting or sensitivity to light. Some people get a warning symptom like vision disturbances called an aura before the headache hits. Migraines occur more often in women than men and may run in families. Some women say they have less migraines when they are pregnant.
Cluster headaches differ from migraines, and are characterized by chronic, one-sided headaches that can include eye tearing, steady burning and sharp sensations, and stuffy noses. They can occur regularly during one week to one year, and may be spaced out by attack-free periods. A cluster headache can begin as a severe, sudden headache often around the same time of the day you had the last one. They happen more often in men than women and may run in families.
The researchers looked at 800 patients with migraines and 200 patients with cluster headaches. Patients were asked to complete a questionnaire about their sexual activity during their headache episodes and write how sex affected the pain.
About one-third of the patients said they had sex during a migraine or a cluster headache. Sixty percent of migraine sufferers who had sex said they had some sort of pain relief, with most of them reporting moderate or complete alleviation of their symptoms. Some participants — mostly men — admitted to using sex as a way to treat the migraines. For one-third of the migraine patients who had sex, the pain got worse.
Thirty-seven percent of cluster headache patients said sex helped lessen the pain, with 90 percent of those patients who had sex saying they experienced moderate to complete relief of headaches. However, 50 percent of them said sex only made headaches worse.
Study researcher Stefan Evers, a neurologist and headache specialist at the University of Munster in Germany, told LiveScience that sex releases endorphins, which are natural painkillers. Other studies have shown that sex can alleviate migraines, but the studies were done on a smaller scale. Evers suggested that masturbation or any sexual activity may be able to get rid of headaches in some people.
“Having an orgasm in any way shape or form will help (them),” he said.
Michelle Castillo is an associate editor for CBSNews.com.
7 Surprisingly Easy Ways to Relieve Headaches Naturally – BIPRI
Who has time for a headache? Anyone? …anyone?
No one wants to miss work or cancel plans or deal with loud children or coworkers with a pounding headache. Nor do you always want to reach for medication when you could find fast headache relief naturally.
Fortunately, there are some easy, often surprising ways, to get rid of headaches quickly and naturally. These are seven of my favorite strategies. Hopefully one or more of these tips for getting rid of headaches naturally will bring you relief as well.
#1 Hydrate Well
We all know we’re supposed to get at least 8 glasses of water a day. We know some beverages (i.e. caffeinated and alcoholic drinks) can contribute to dehydration. And we know most of us do not get all the water we need.
Being dehydrated can contribute to headaches. Luckily, the culprit also lends itself to the solution. Drink water. Sometimes a glass or two of water is all our body needs to alleviate the pain. If water is proving insufficient in relieving the pain, another great source of hydration is coconut water. Not only is coconut water refreshing, but it also provides a balance of electrolytes to properly conduct electrical signals throughout the brain and body.
#2 Peppermint and/or Lavender Essential Oils
Peppermint oil is a front-line defender against headaches. Simply rub a little on your temples or forehead for a great combination fighter. Peppermint oil provides a cooling, soothing sensation while simultaneously increasing blood flow and relaxing tightened muscles.
Lavender is more commonly inhaled than used as a topical oil (though it is typically safe to use topically). You can diffuse lavender, rub it in your hands and inhale, or put a small amount on the upper lip for sustained inhalability.
These oils may also be used in tandem for relief. A drop or two of each rubbed onto the source of the discomfort (neck, forehead or temples) may provide the right combination to get rid of headaches naturally.
#3 Proper Amounts of Sleep
Yes, when you have a headache, sometimes you just want to crawl into a dark bed and zonk out. And that may be just what you need. Keep in mind, the best headache remedy is the one that keeps you from getting the headache in the first place! And that’s where proper sleep can really shine.
Insufficient sleep contributes to a plethora of health issues, not the least of which is the increase in frequency and severity of headaches. (Too much sleep can cause them too, though!) Find the balance for your body, your target sleep amount, and work towards making sleep an important, daily habit.
If that means you turn off the TV, set a bedtime reminder on your phone or bump up the get-together time to make your sleep a priority, do it! You’re not being lazy or anti-social. You’re being proactive and taking control of your wellness.
#4 Cold Compress
When the pain starts, grab a cold compress to get rid of a headache naturally. It almost seems an instinctive response, and it should be. Cold can decrease inflammation and slow down nerve conduction, thus decreasing the perception of pain. The best news of all? This is such an easy solution. Fill a sealable bag with ice, then wrap in a towel and apply to the affected area. (You can also just run a washcloth under cold water. )
Stress in the neck? Cold compress.
Across the forehead? Cold compress.
Throbbing temples or sinus pressure? Cold compress.
#5 Warm Compress
I know, I know… didn’t I just say a cold compress was an awesome natural therapy for headache? Yes, yes, I did. So is a warm compress. For some people, or even different types of headaches, different options work better. If you’re experiencing a headache due to tension or anxiety, cold may cause you to tense up more while warm relaxes your muscles and mind.
You can run a towel or cloth under warm water and apply to the affected area. Or, for longer lasting warmth, take a sock or pillowcase and fill with dry rice or beans and tie a knot. Microwave it for a few seconds until it achieves your desired level of warmth, and apply.
For some, alternating warm and cold compresses brings the best relief. Experiment with temperatures and placement until you find what works for you. Remember, depending on the underlying cause, your experience of this therapy could be different from one headache to the next.
It’s almost a cliché, isn’t it? Someone has a headache and starts rubbing their temples or pinching the bridge of their nose. There’s actually a lot of truth to it, though. Massage can relieve tension and stimulate blood flow, which can increase oxygen to the area experiencing pain.
Massage may also provide a welcome, psychological distraction from the pain, which can lessen it. Massaging your own head may provide fast headache relief exactly where you need it.
Having someone else massage your neck or shoulders, rub your head or even stroke your hair can also provide freedom from the pain. When we receive human contact, that sense of touch stimulates the release of endorphin (feel-good) hormones, one of our body’s natural painkillers.
#7 Vibration Therapy
Similar to massage, vibration therapy is an excellent fast and drug-free way to treat headaches. Using a tool such as the easy-to-use 8-motor headband is a relaxing, hands-free way to stimulate blood flow to the brain. It can be moved around to the affected part of the head to provide calming relief and stop a headache in its tracks. Couple vibration therapy with deep breathing to find the best natural headache relief.
What do you do to get rid of a headache quickly and naturally? Tell us on Facebook or Twitter.
Two Natural Ways for Relieving Headache: NY Neurology Associates: Neurologists
Moreover, medicals like the aspirin will only smooth the symptoms and with time will only perpetuate the ailment. Treating headache, we have to remember about the causes of it and avoid concentrating only on symptoms. What we want to offer is natural remedies for curing the headache which will help not only to smooth the symptoms but to influence on the trigger of the pain.
Remedy #1 An Apple Cider Vinegar (ACV)
For centuries, people have used apple cider vinegar for treating different illnesses. In fact, it has been used to cure everything beginning with the scurvy, ending with hay fever, and including all ailments that fall in between. Nowadays research proves that it is an effective remedy for treating certain diseases, but most of its healing abilities lie in the reports created throughout the centuries by people who have got benefit from it. If you are suffering from a throbbing headache, maybe it’s high time you get an ACV steam-style treatment?
What you need:
ACV – ¼ cup
Boiling water – 3 cups
Fresh cool water – 1 cup
How to use:
Into a large bowl, pour required an amount of apple cider vinegar and add boiling water. Put it on the surface comfortable for performing the procedure. Cover your head with a towel so that it drapes over the bowl and captures the steam. Hold your face over it to get affected by the stream but don’t get burned by it. During the whole procedure, you should breathe in and out deeply.
The time of duration is approximately ten minutes, or if you feel good, you can continue till the water starts to cool down. After you finish the procedure, pat your face with a towel and drink a glass of cool water.
Remedy #2 Relaxing
Time waits for no one, so we all try to fasten our life to stay all the time busy and stressed. It’s not a reasonable state for our body, and it reacts by tensing and knotting up muscles. Sue to such changes in the upper back, neck, and shoulders, we can experience headaches of various tension types. As it is mentioned above, your aim is to get rid of the causes and as a result, you won’t suffer from the symptoms. What we offer:
- Go for yoga. Your muscles are knotted up, so you need to drop the tension, it’s logical, right? Yoga is one of the best ways to help your muscles relax with the help of a few moves. And to prevent is better than to fight the ailments, so it is better to practice yoga regularly for a few minutes every day so that preventing the headaches.
- Breathe. The way you breathe can drastically change the way you feel. For normal functioning, our organism requires a sufficient amount of oxygen. Take a deep, full breath to fill up your lungs with oxygen and enjoy relaxing.
Now you know two easy and natural ways of treating the headache without pills.
Dr. Starkman, a top Neurologist in NYC, is the Medical Director and founder of New York Neurology Associates. He is Board Certified in Neurology with a subspecialty certification in Pain Medicine.
How to Relieve and Prevent Headaches
Identifying the cause of your headache is the key to getting rid of your pain and getting on with your day.
by Featured Provider April Kolb on Tuesday, June 18, 2019
Everyone gets headaches. They are so common and occur as symptoms of so many illnesses that there’s an entire classification system devoted to headaches.
Typically, a headache isn’t anything that a dose of Tylenol can’t cure. It might even go away on its own. But then the pain comes back and you aren’t sure what to do. If you can pinpoint the cause, you can find relief faster and prevent the pounding the next time.
There are so many types of headaches, it’ll make your head hurt.
Seriously. There are more than 150 different types! They are classified into two categories: primary headaches that are health conditions all their own and secondary headaches, which are a symptom of something else.
It doesn’t matter what your headache stems from, the result is the same — your head hurts. Of the 150-plus types of primary and secondary headaches, these three are the most likely reasons you’re rubbing your forehead.
1. Tension Headaches
When you have dull, constant pain on both sides of your head, it’s a tension headache. Sometimes the pain can spread across your forehead or to the back of your head. Tension headaches are the most common form of headache. They are milder than the other types and don’t usually come with other symptoms, but the pain can last for hours.
There are many possible causes for that tension building in your head. Stress, anxiety and depression are common triggers. It could also be the result of a lack of exercise or sleep, eye strain, loud noises, dehydration, hunger or poor posture.
To ease the tension, take a pain reliever, says April Kolb, DO, Family Medicine physician at The Iowa Clinic’s Waukee Alice’s Road location.
“Usually acetaminophen doesn’t work very well for tension headaches. I usually recommend ibuprofen or naproxen for that,” she says.
If you get tension headaches repeatedly, you may need to look beyond short-term pain relief and make lifestyle changes that get to the root of your problem, like:
- Getting better sleep.
- Managing your stress, anxiety or depression.
- Drinking more water.
- Improving your posture.
- Getting regular exercise.
2. Sinus Headaches
Sinus headaches are similar to tension headaches in that the pain is dull and constant. Because the pain originates from your sinuses, you may be able to feel it deeper in your forehead, cheeks or bridge of your nose. Your sinus pain may worsen and spread to your teeth and jaw, which you’ll notice when you walk, run, jump or exercise.
Sinus headaches are caused by sinusitis, which is inflammation resulting from a sinus infection or allergies. They typically come with other signs of allergies or infection, like nasal congestion, runny nose and thick green or yellow mucus.
If you have a sinus headache, reach for a bottle of ibuprofen or naproxen instead of acetaminophen. They are both anti-inflammatory drugs that can help ease the inflammation in your sinuses. A nasal decongestant can provide relief for your other symptoms.
“If you use ibuprofen, it would help temporarily. But you really need to figure out what the cause of the sinus issues are so you can address them — whether that’s allergies, an upper respiratory infection or a bacterial sinus infection,” Dr. Kolb says. “You can do symptomatic treatments too. I recommend saline nasal rinses as a good place to start.”
If your headache is only in one temple on the right or left side or behind an eye, it could be a migraine. A migraine is a severe headache disorder that, believe it or not, is the third most common disease in the world. The intense, throbbing pain can last for a day or more. Along with the pounding head, migraines cause a number of other issues, including nausea and sensitivity to light or sound.
Migraines are a chronic, lifelong issue that can cause attacks multiple times a week. And it feels like nothing can provide relief. They can leave you immobile in a dark, quiet room with an ice pack on your head, hoping that the pain reliever kicks in and the migraine runs its course quickly.
“Start with ibuprofen or naproxen. I like Excedrin Migraine as well because it has acetaminophen, aspirin and caffeine in it,” says Dr. Kolb. “The caffeine can help with your migraines because there’s a strong vascular component to it.”
Migraines are genetic, but for most people, they have a specific trigger. Many of the same things that cause tension headaches can trigger migraines. Bright lights, loud noises or hormonal changes can do it too.
If you have chronic migraines, you need a more effective remedy than you have at home. Your primary care provider can help. Headaches that occur on more than 15 days in the month over a three month period with at least eight having tell-tale migraine symptoms are probably chronic migraines. Your doctor can prescribe medications like sumatriptan or rizatriptan or other treatments to help prevent migraines.
What causes your headache may not be so clear.
Tension, sinus and migraine headaches are the most common types but there are so many more rare headache disorders or illnesses that bring them on. And your headache doesn’t always fit neatly into one classification. You can have a headache on top of your head, on both sides, behind the eyes, in the back of your head or all of the above. A dull, constant headache can turn into a throbbing one, or the reverse can happen. It’s hard to tell if these mixed symptoms are the signs of a tension headache, migraine or something else.
Headache Location and Relief Chart
View the following chart as a PDF.
When over-the-counter pills and other at-home treatments aren’t enough, or if your pain is severe or recurring, schedule an appointment with your doctor.
If you experience any of these issues, don’t wait for an appointment — get medical help right away, Dr. Kolb says:
- A headache is more severe or different than your typical headache.
- An extremely painful headache or migraine comes on suddenly.
- You have a headache following a blow to the head, which might be the sign of a concussion.
- You are confused or are having trouble with your vision, balance or speech.
- Your head hurts even worse after strenuous physical activity.
- You have weakness, tingling and numbness along with an aching head.
But most of the time, you’ll be fine. You’ll follow the classic advice by taking two pain relievers and not even have to call your doctor in the morning.
Meet This Featured Provider
Learn More About:
April Kolb, DO joined The Iowa Clinic because of its reputation for excellent patient care. She comes to the clinic from the Family Medicine Residency program at Broadlawns in Des Moines.
Dr. Kolb chose Family Medicine because of the ability to care for patients of all ages. She conside… Read More
Accepting New Patients
Other Primary Care
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Allergy Headache Natural Remedy: These 5 Home Hemedies Will Give You Instant Relief From Headache Due to Allergy
Headache is one of the most common ailments and most of us have dealt with a headache at some point. Some headaches are caused by allergies and it becomes difficult to identify the cause of the allergy. Although headaches are not life threatening, it can be annoying and you will not be able to enjoy your day and do you work. Allergy headache can be categorized in to migraines and sinus headache. Sinus headache is associated with pain around the sinus regions causing pain on your face. Migraine is associated with throbbing, one-sided pain and it is sometimes accompanied by nausea. Migraine headache may aggravate in the sunlight. These types of headaches are usually triggered by stress, some food items, sinus or nasal congestion or smoke. Here are some home remedies to treat allergy headache.(ALSO READ Home remedies to get fair skin for men: Try these 5 effective tips to get fair complexion).Also Read – Ayurveda Remedies For Eyes: Best Ayurvedic Home Remedies To Make Your Vision Stronger, Watch Video
1. Apple cider vinegar
Apple cider vinegar is one of the most effective remedies for the treatment of allergy headache. All you have to do is take one tablespoon of apple cider vinegar and mix it in a glass of water. Drink this daily to treat as well as prevent headache. Also Read – Diet And Fasting Tips For Diabetic Patients And Expecting Mothers During Navratri
Steam is useful for the treatment of sinus headache. Steam will help you to loosen up your congested sinus cavities and open up the nasal passage. You can take steam by boiling some water and inhale the steam. You can also add in a few drops of essential oil to make it more effective. Blow your nose after taking the steam to remove the mucus from the nostrils.(ALSO READ Home remedies for cold: Natural remedies for treating common cold). Also Read – All About Keratosis Pilaris, an Incurable Skin Condition Yami Gautam is Suffering From
3. Ice packs
Ice packs are effective for the treatment of migraine and alleviate pain. If you do not have an ice pack, take a few cubes of ice and wrap it in a towel. Place this on your forehead, temples or the back of the neck for about 10 minutes. You can also use hot and cold compress for this type of headache.
The ancient yogic way of cleansing, neti will give you relief from allergy headaches as well as allergies. This method will help you to clean your nasal passage. For this you will require a neti pot and sterile saline solution. Fill the neti pot with the saline solution and pour the solution through one nostril and let it flow out from the other one. Neti is recommended by doctors for treating allergy and headaches due to allergy. Follow this method twice a day for around five weeks.(ALSO SEE DIY remedies for anxiety: 6 effective home remedies to get rid of anxiety)
Head massage will ease your allergy headache by boosting the activity of serotonin and reducing the frequency and symptoms of headache.
Note: To avoid the onset of headache due to allergy, you can follow certain food rules. Watch this video to know about them.
90,000 HEADACHE: to heal or “let it go by itself”?
There is no person who never, not once in his life would have a headache. Taking painkillers in this case is the fastest and often most effective way to solve this problem. When is the moment when you should stop self-medication and see a doctor?
- If the head hurts 3 times a week or more
- If taking “usual” painkillers no longer brings relief
- In case of acute and intense headache (it hurts as badly as never before in my life)
- If the headache is accompanied by weakness in the arm and / or leg (usually on one side of the body), transient loss of vision, speech, sudden loss of memory (in which a person loses orientation in space for some time and forgets where he is and what it does).
In such cases it is necessary to immediately consult a doctor and undergo a serious examination, including ultrasound examination of large vessels, ECG, echocardiography, a clinical blood test, urine, blood sugar, detailed blood tests with determination of a lipid profile, a tendency to thrombosis, computer or magnetic resonance imaging of the brain.
Headache can be the first symptom of a wide variety of diseases: hypertension, vegetative-vascular dystonia, renal and endocrine pathology, brain tumor, stroke, etc.e. Today 45 diseases are known, accompanied by headache. Timely diagnosis and adequate therapy for these conditions will improve your well-being and maintain your health.
It should be noted that headache is not a painful sensation of the nervous tissue of the brain, since there are no pain receptors in it. It occurs as a result of exposure to sensitive areas located in the head and / or neck: the skull (periosteum), muscles, nerves, arteries and veins, subcutaneous tissue, eyes, sinuses and mucous membranes.The method for treating headache depends on the identified disease or the cause of the symptom.
Separate mentions of recurrent headaches, reminiscent of the description of a migraine clinic, appeared more than 5000 years ago. In the XIX-XVI centuries BC, descriptions of headache attacks were also found in Babylonian literature, which was compared to a flash of lightning. For the first time, hemicrania, which is accompanied by vomiting and poor health in general, was described in the Ebers papyrus as “a disease of half of the head.”The first classification of headaches called “De Cephalalgia” was developed by Thomas Willis in 1672. In 1787, Christian Baur divided all headaches into idiopathic (primary) and symptomatic (secondary), and also identified 84 categories of headaches. At the end of the 19th century, in the book “On migraine headaches and other similar diseases” by Edward Living, it was shown the differential difference between migraine and other, similar in clinic, headaches. The clinical symptoms of cluster headache were described by Harris in 1926, but the priority of describing the disease belongs to Ryder (1924).In 1939, Horton also described the clinic for cluster cephalalgia, but unlike Harris, he regarded it as erythromelalgia, and then as histamine cephalalgia. Later, this condition was referred to as Horton’s syndrome. For the first time, Ekbom pointed out the similarity of these conditions in 1947, and since 1952, at the suggestion of Kunkel, the disease is called “cluster cephalalgia”. In 1962, at the National Institute of Diseases of the Nervous System, the Committee on Headache introduced a new definition of headache into practice, and also developed a classification of cephalgia and prosopalgia, which existed for 26 years.In 1988, the International Headache Classification Committee introduced a new classification of head and facial pains, which is still used today. The second version of the classification, published in 2004, has been approved by the World Health Organization.
Classification of headaches
According to the International Classification of Headaches (2nd Edition), all headaches are divided into two large groups: primary (migraine, tension headache, cluster (cluster) headache and other trigeminal autonomic (autonomous) cephalalgias, other primary headaches) and secondary headaches (associated with head and / or neck trauma, vascular lesions, infections, homeostasis disorders, mental illness, etc.)reasons). Cranial neuralgia and unclassified headache are separately identified.
There are other classifications of headache.
So, according to the mechanism of occurrence, headache is classified into 6 types: vascular headache, muscle tension headache, liquorodynamic headache, neuralgic headache, mixed headache, psychalgia (central headache).
In all this variety, I would like to dwell on some types of headaches that we encounter most often, namely:
– tension headache;
– cervicogenic headache;
– headache associated with increased blood pressure;
– abusal headache.
Tension headache (HDN) is the most common type of primary headache. Episodic HDN occurs in more than 70% of people; chronic HDN affects 1-3% of adults. HDN often begins in adolescence, mainly among women (there are two men for every three women). The peak incidence occurs at 20-39 years. The mechanism of development of HDN is associated with stress or musculoskeletal problems of the neck.
Attacks of episodic HDN usually last for several hours, but can last for several days.Chronic HDN can be continuous and interfere with normal functioning to a much greater extent than episodic HDN.
HDN is characterized by: bilateral localization, compressive / pressing character, pain intensity from mild to moderate, headache does not increase from normal physical activity, absence of nausea or vomiting, photophobia or phonophobia may be present. The pain is usually monotonous with minor fluctuations in intensity throughout the day. It is often described by patients as a feeling of pressure, tension or constriction around the head like a “helmet” and is much less often presented in the form of pain itself, sometimes extending to the neck or starting from the neck.In some cases, patients report short episodes of acute, unilateral piercing pain.
Often, patients with HDN associate the appearance of painful episodes with stress. The occurrence of HDN episodes after physical and mental fatigue is just as often noted. Irregular eating and disturbance of sleep and wakefulness are characteristic provoking factors, although such factors as strong odors, smoke, bright light and meteorological factors rarely act as provocateurs of HDN episodes.In the chronic form of HDN, it often occurs at night or in the morning upon awakening.
The diagnosis of HDN is based on the analysis of complaints (the nature of the headache) and the history of the disease (the connection between headache episodes with negative emotions, chronic stress, prolonged postural overstrain). Examination in patients with HDN reveals tension and soreness of the pericranial muscles.
Considering the great role of muscular-tonic syndrome in the pathogenesis and chronicity of HDN, the treatment of muscle tension should be one of the most important tasks of HDN therapy.Therefore, along with non-steroidal anti-inflammatory drugs (NSAIDs), muscle relaxants must be included in the treatment regimens for this group of patients. In the presence of emotional and personality disorders, sedatives and antidepressants must be added. In patients with a combination of HDN and migraine, which is often found in clinical practice, it is possible to use triptans. However, in these cases, the patient should be taught to distinguish between episodes of HDN and migraine attacks.
In this group of patients, acupuncture, relaxation training, and post-isometric relaxation are effective as preventive measures.
Migraine is manifested by stereotyped attacks of one-sided pulsating headache, which is accompanied by nausea, vomiting, photo- and phonophobia. The duration of a migraine attack varies from 4 to 72 hours. In many cases, seizures occur as a result of exposure to provoking factors, the most common of which are: stress, disturbances in sleep and wakefulness, menstruation, jet lag, food (cheese, chocolate, citrus fruits, eggs, smoked meats, etc.).) and drinks (red wine, beer, coffee).
There are two main forms of migraine: migraine without aura and migraine with aura. Migraine without aura occurs in 80% of all migraine cases. Many patients can experience migraine attacks with or without an aura. Quite often there are attacks of “aura without headache”, which, unfortunately, are often not recognized and not diagnosed.
Treatment of migraine includes two directions: treatment of a migraine attack and prophylactic treatment in the interictal period.
Treatment of a migraine attack is divided into: 1) nonspecific – these are simple analgesics – paracetamol; combined analgesics – combinations with caffeine, short-acting barbiturates; non-steroidal anti-inflammatory drugs – aspirin, ibuprofen, indomethacin, diclofenac; drugs for relief of accompanying symptoms; 2) specific therapy is triptans – sumatriptan, zolmitriptan, nonselective agonists of 5-HT1 B / 1B receptors – ergotamine, dihydroergotamine; auxiliary agents – metoclopramide, domperidone; combined drugs – difmeter.
Prophylactic drug treatment is prescribed to all patients and is aimed at reducing the frequency of occurrence and severity of headache attacks. When choosing a pharmacological agent, the individual characteristics of the patient, the characteristics of the seizures, the presence of comorbid disorders are taken into account. For the prevention of migraine attacks I use β-adrenergic receptor blockers, calcium channel blockers, antiepileptic drugs, antidepressants, nootropics, venotonics, riboflavin (vitamin B12), coenzyme Q10, thioctic (α-lipoic) acid.Non-drug treatment methods are effective for migraines: acupuncture, relaxation training, behavioral therapy.
The prevalence of cervicogenic headache (CBH) among patients with chronic headaches is 15-20%. CHP is observed mainly in middle-aged people, 4 times more common among women and has a significant tendency to chronicity. CGB, as a rule, affects representatives of “sedentary” professions, as well as those who, in the process of work, often have to throw their heads back or work with their heads down.
The appearance of CHP in most cases is preceded by a prolonged forced position of the neck and head, as well as awkward neck movements associated with overextension or sharp rotation . Other provoking factors – sleep in an uncomfortable position, hypothermia, drafts, stress.
Speaking about the mechanism of development of cervicogenic headache, muscular-tonic and vascular components should be distinguished. Damage to the cervical spine leads to impaired outflow along the vertebral venous plexuses and leads to the formation of central venous stasis.Also, irritation of the autonomic plexus of the vertebral arteries plays a significant role in the formation of CHP.
CGB – unilateral headache spreading from the cervico-occipital region to the anterior parts of the head. The intensity of the CHP is most often moderate, sometimes it can be accompanied by nausea, non-systemic dizziness, flashing of flies before the eyes, cervico-brachial pain. It should be noted that the one-sided nature of the headache is characteristic of the onset of the disease. When amplified, it can spread to the other side, but still dominates on the side of origin.Often, CHP is combined with other types of headache.
The main objective sign confirming the cervicogenic nature of the headache , – musculoskeletal dysfunction in the cervicobrachial region. There is a shortening of the extensors of the neck, the descending portion of the trapezius, scalene muscles, a low level of training of the deep flexors of the neck and interscapular muscles. In chronic CHP, active trigger points are determined in the region of the sternocleidomastoid, scalene, belt, descending portion of the trapezius, levator scapula, subscapularis and supraspinatus muscles, as well as short extensors of the neck (short suboccipital muscles) from the side of the same name.
In terms of examination, the doctor will prescribe an X-ray of the cervical spine with functional loads, dopplerography of the vessels of the neck.
Treatment of CHB includes non-drug and drug methods.
Manual therapy. Its main goal is to eliminate functional musculoskeletal disorders that cause cervical headache, and thus prevent its subsequent episodes.
Patients are assigned training system .Its key stage is isometric strengthening of the local muscles of the cervicobrachial region – deep flexors of the neck and interscapular muscles.
Postural and ergonomic retraining of the patient involves the exclusion of positions and movements that can lead to overstretching of soft tissue structures and mechanical irritation of the vertebral arteries. According to indications, wearing a Chance collar is recommended.
Drug treatment includes the appointment of NSAIDs and central muscle relaxants (tizanidine, baclofen).In the presence of a vascular component, vasoactive drugs (nicergoline, vinpocetine, ginkgo biloba drugs), actovegin, nootropics are added to therapy, and in case of venous insufficiency, venotonic drugs (venosmin, detralex, normoven, venodiol). In the chronic course of CHB, depressive disorders can join; in such cases, antidepressants should be added.
Headache associated with increased blood pressure
With high blood pressure, the headache is dull, pressing, sometimes pulsating in nature with localization (most often) in the occiput.Patients with essential hypertension, as a rule, are already well aware of this character of headache, “feel” that the pressure rises. Therapeutic tactics in this situation is as follows: measure blood pressure, when it rises, take antihypertensive drugs (captopril, captopres, fenigidin, bisoprolol). As a rule, an increase in blood pressure is accompanied by emotional arousal, which, in turn, leads to a further increase in blood pressure numbers. Therefore, we recommend taking sedatives (corvaltab, valerian, sedistres, cardiolin).
However, sometimes patients do not know and do not associate headache with an increase in blood pressure. They take painkillers, which to some extent alleviate their condition, but do not give a noticeable improvement in well-being, and most importantly, the cause of the headache (high blood pressure) is not eliminated, which in turn can lead to rather serious health complications. High blood pressure, untreated hypertension is the risk of heart attack and stroke.
Therefore, when you have a headache, measure your blood pressure.If the blood pressure numbers are more than 140/90 mm Hg, you need to take antihypertensive drugs (drugs that lower the blood pressure numbers) and consult a doctor. The doctor will prescribe the necessary examination plan (ECG, Holter monitoring of ECG and blood pressure, dopplerography of the extracranial vessels of the head and neck, ultrasound of the heart) and the question of the need for regular intake of antihypertensive drugs will be resolved, the drug will be selected and the dose will be selected. There are a lot of antihypertensive drugs, which one you need and in what dose, the doctor must decide.
As a rule, the appointment of antihypertensive drugs alone is not enough to completely cope with the problem of headache in hypertension. Here you will need a course intake of vascular, nootropic drugs, venotonics, and in some cases antidepressants.
Uncontrolled intake of analgesics (especially in combination with barbiturates, caffeine, some sedatives) can cause depression of own anti-pain brain centers and lead to the so-called abusus (drug) headache.
In case of frequent headaches, it is important to remember: it is extremely dangerous to take painkillers in large quantities and for more than 15 days a month , and combined analgesics – longer than 10 days. At the same time, there is no specific drug that provokes the development of this disease. The only thing that matters is the duration of use and the dose of the drug.
Treatment of abusal headache is a rather difficult task. First of all, it is necessary to completely cancel the medicine, the use of which caused this syndrome.But this should be done carefully and gradually, since abrupt discontinuation of the drug can increase the pain syndrome. Also, depending on the indications, the doctor will prescribe antiemetics, sedatives, antidepressants, and, if necessary, carry out rehydration and detoxification measures.
It should be noted that the prevention of the development of abusal headache is facilitated not only by knowledge about the dangers of abuse of painkillers, but also, first of all, by timely diagnosis and adequate treatment of the patient’s pain syndromes.Headache treatment should consist not only of the treatment of a headache attack, but also of preventive treatment courses, lifestyle modifications, nutrition, moderate physical exertion. It is this approach that will allow you to cope with the problem of headaches, gain health and well-being.
90,000 Headaches – Sobe Innovative Rehabilitation
Physical therapy can help with chronic headaches
Say goodbye to painful headaches with physical therapy
We’ve all been in this before, trying to work, shopping at the store, or hanging out with friends.Suddenly the pain comes! Did you know that approximately 80-90% of people in the US suffer from occasional or frequent tension headaches? You are not alone. In fact, headaches are the third most common source of pain in the world.
Most of the time when it comes to headaches, our first motivation is to take pain relievers. When someone has a headache, physical therapy usually doesn’t come to mind in the first place, however it can really help. This is especially true in cases of chronic headache.
Over-the-counter medications can help relieve pain in the short term, but if you are constantly suffering from headaches or migraines, these types of medications will not give you the same long-term effects as physical therapy.
Most headaches are associated with cervicogenic headaches, which means that they are associated with the neck in some form. This means that poor posture, severe stress, and other factors can contribute to weakness, tension, and injury to the muscles and joints of the neck.This pain spreads upward to the scalp, the sides of the head, and even the forehead, depending on the area of the neck affected.
If you live in or near Hallandale Beach and suffer from headaches, do not hesitate to contact Sobe Innovative Rehabilitation, whether acute and temporary or permanent and chronic (such as migraines), all headaches can be treated with physical therapy in Sobe. Innovative rehabilitation. Call us today at (786) 770-9480 or click here to make an appointment for the first time and put an end to your headache.
Different types of headaches
Did you know that there are actually different types of headaches that occur for different reasons? The three main types of headaches are:
Cervicogenic headaches are associated with neck pain and involve three vertebrae in the upper neck. These headaches can develop as a result of certain conditions, such as concussion or arthritis, but work-related stress can also cause cervicogenic headache.People working in professions that require turning the neck or head downward are most likely to develop cervicogenic headaches. This may include chefs, nail technicians, hairdressers, truck drivers, jewelers, etc.
These are the most common forms of headache. Tension headaches can occur due to repetitive movements or poor posture in the neck / head area. Tension headaches are caused by tension in the dura mater, which is the sensitive membrane around the brain.The dura is in close proximity to small muscles at the base of the skull that spasm when the dura becomes tense, sending pain signals to the brain and causing headaches.
Musculoskeletal headaches occur with significant tension in the neck. This is usually the result of weakness, physical imbalance, or injury, although emotional stress (such as stress) can also be a contributing factor.Neck injury, such as whiplash, is a common cause of musculoskeletal headaches. With neck injuries such as the whiplash, the muscles and connective tissues of the neck can be torn or stretched. This can lead to excruciating pain radiating to the head, face, shoulders, or neck.
How will physiotherapy benefit me?
If you are suffering from headaches and are looking for long term relief, contact our Hallandale Beach Physical Therapy Office today.At Sobe Innovative Rehabilitation, we are committed to providing you with the best headache treatments.
During your initial visit, one of our highly trained physiotherapists will conduct a thorough assessment of your body and ask you questions about your pain symptoms and medical history to determine what type of headache you are experiencing and where the root cause of the pain is located.
A treatment plan will be tailored for you and your recovery.Our therapists at Sobe Innovative Rehabilitation know that no two patients are alike, and neither do their symptoms. Rest assured that your treatment plan will be tailored for you, taking into account the best exercises and methods for your specific condition.
Ready to kiss your headache goodbye?
To make an appointment, contact us today to speak with one of our qualified Hallandale Beach physiotherapists.
At Sobe Innovative Rehabilitation, our headache treatments focus on pain relief, posture improvement and strengthening of the neck and upper back muscles.
Our treatments will reduce your pain and make your daily life more enjoyable. So what are you waiting for? Relief is just one phone call!
Headaches – Olioseptil
More than 10% of Europeans (of which 75% are women) suffer from migraines and headaches. What is the reason, and are there natural ways to protect yourself from headaches?
What is a headache?
This term refers to pain in the cranial region and is also known as tension headache.In most cases, the pain is localized on both sides of the head and gives the impression that the head is in a vice. Improper posture contributes to these tensions, especially when working while sitting.
The reasons are varied and can be combined:
- Eye strain,
- Excess alcohol or coffee,
- Toxicity of the body,
- Sleep or thyroid disorders,
- Excessive consumption of medicines.
Recommendations for the prevention and treatment of headaches
- Rest, sleep enough.
- Drink a cup of coffee, it can have a positive effect, however, be careful, in some cases coffee can aggravate the headache.
- Drink plenty of water for prevention and during headaches.
- Apply ice packs to the forehead (across a cloth to protect scalp from cold damage).
- Take a warm bath to relax (it has a beneficial effect on headaches).
- Exercise regularly and relax with stretching or yoga techniques.
Exercising for 30-40 minutes three or four times a week reduces stress, one of the main factors in headaches. They also stimulate the secretion of endorphins, natural pain-relieving hormones. The preferred sports are cycling, walking and especially swimming.
- Do not stay too long in front of a screen, such as a computer screen.
Start by positioning the screen at arm’s length from your eyes. The screen should be at eye level or slightly lower, but not higher. Sitting comfortably in a chair or chair, rather than on the edge, will help to avoid stress. Take breaks and get up at least every two hours so as not to remain stationary near the screen for long periods of time.
- Avoid incorrect posture, make sure to always sit and stand correctly.
Warm up the neck
Raising the temperature of the neck helps to relax the muscles at the base of the head and may prevent or relieve tension headaches. Massage, neck brace, hairdryer, hot water bottle are effective …
- Taking magnesium can have a good effect, especially for migraines.It improves the state of the nervous system, balances the mental and emotional state.
In solving this problem MAGNEFOR can help / MAGNEFOR®, which contains magnesium in the form of bisglycinate, a salt of the latest generation, which is especially well tolerated and absorbed in the intestine. In addition, a high concentration of magnesium (daily dose of 300 mg) can cover the physiological needs of the body, even with a significant deficiency of this element.
Essential oils can enhance the effect !!!!
The soothing, anti-inflammatory and analgesic properties of essential oils open up significant possibilities for their use, in accordance with scientific recommendations,
The OLIOSEPTIL headache roller is a complex of 5 chemotyped essential oils, 100% pure and natural:
- Essential oils of basil and eucalyptus relieve stress
- Essential oils of lavender and damask rose reduce stress and anxiety
- Peppermint and Eucalyptus essential oils for a quick cooling sensation
Apply in a circular motion to areas of pain: temples, forehead, over eyebrows and lower neck.Apply to wrists as well.
- Non-greasy texture does not leave an oily mark on the skin
- Small size allows you to carry it with you !!
90,013 90,000 13 Ways to Quickly Relieve Stress and Increase Productivity in the Workplace
Even if you love your job, you probably feel squeezed out like a lemon from time to time.New messages are poured into your inbox, managers and colleagues demand a report from you, you are forced to look for the necessary information on the network, and at the same time even more important and urgent matters are found all the time. Even the light level and temperature in the office can be a source of additional stress. All these factors are superimposed on each other, and now you are already suffering from a headache, seizing anxiety and tossing and turning from side to side at night, unable to fall asleep.
But no matter how easily stress builds up during the day, you can just as easily resist it without leaving your desk.Try these 13 ways to reduce stress, improve your mood, and increase your productivity at work.
1. Write Your Problems
Whether you’re preparing for an important presentation or the results of a future project, simply writing down the issues of concern can help reduce stress and improve productivity. Anxiety about an evolving situation impairs short-term memory, wasting the power of your brain’s processor. By writing down problems, you will stop running them over and over in your head and identify the true sources of stress.This frees up your short-term memory resources so you can act more efficiently when the need arises.
2. Watch funny videos
Laughter not only helps to relax and clears the brain, but also reduces the stress response. It lowers blood pressure and heart rate, improves blood circulation, relaxes muscles and promotes endorphin production. And it not only helps fight stress, but it also enhances creativity and productivity.
3. Turn off monitor
for 10 minutes
Monitors of computers and smartphones, TV screens attract our attention from the moment of waking up to going to bed. The resulting computer vision syndrome leads to eye fatigue, headache and neck pain, nausea, and increased anxiety and depression. So try to disconnect as often as possible – literally. Instead of going on a social network break or texting a friend, turn off your monitor, close your laptop, and rest your eyes.Read a book or magazine, take a walk (just don’t play Pokemon Go!), Or make yourself a cup of coffee and chat with a colleague.
4. Try progressive muscle relaxation
This relaxation technique relieves muscle tension resulting from stress. You need to tense and then relax the major muscle groups for five seconds each. This will help slow your breathing and heart rate, stabilize your blood pressure, and relax.
5.Pet the dog (or take a walk in the park where the dogs are walking)
Playing with your dog helps lower blood pressure, releases mood hormones such as oxytocin into the bloodstream, and decreases the production of the stress hormone cortisol. By the way, dogs are great listeners, so you can feel free to share your concerns with them without fear of judging you.
6. Have a snack, but not
We are often advised not to seize stress, but sometimes you can treat yourself to a treat without harming your figure.In fact, eating a healthy snack will help your blood sugar rise a little and, as a result, be in a good mood. The key is not to reach for the donut box, but to choose foods that have proven effective in reducing stress, such as berries, nuts, dark chocolate, and oatmeal. Also, remember to eat slowly, enjoying every bite, and not chew on the run.
7. Breathe deeply
You don’t have to go to a yoga studio to experience the full benefits of deep breathing, which can lower blood pressure, help relax and calm the nervous system.Plus, it’s a great way to relieve stress – quickly, efficiently and discreetly, even in a crowded office. Just breathe in in four counts, and then breathe out in the same way for four counts.
8. Listen to music
Music, especially classical music, is a powerful stress management tool that can help lower your heart rate, blood pressure and harmful stress hormones. It also improves mood and self-esteem. (Here’s an example of my personal stress-relieving playlist.Share your playlists in the comments!)
9. Practice Meditation
Recent studies have shown that a few minutes of meditation a day can have a significant effect on stress levels. What’s more, meditation improves focus and mental performance and even increases the density of gray matter in the brain. You can download a free meditation app like Calm, listen to meditation podcasts on iTunes, or watch a YouTube video to carve out a few moments of peace for yourself right at your desk.
10. Look out of window
Take a few minutes to just look out the window and tag. Admiring nature (real nature, not a picture on a monitor) helps to relax and slow down your heartbeat, while dreaming, you open your creativity and may find an unexpected solution to a problem.
11. Remember what is important to you
Do you have a commendation journal? Don’t be quick to dismiss this idea – keeping a gratitude journal reduced stress levels by 27% in a group of Stanford University students, and recent studies at Yale and Columbia Universities have shown that using gratitude journals increases focus, responsiveness, and energy, and boosts immune health. system and reduce anxiety.
12. Call your friends
When you communicate with a close friend, your body’s production of the stress hormone cortisol decreases, and talking with your loved one can trigger a so-called “relaxation response.” So the next time you’re worried about making a deal with a new client, call your friend or mom.
13. Take up a pacifying hobby
Solve Sudoku, spend ten minutes knitting, read a chapter of a detective novel, take care of a bonsai plant – whatever your hobby, it helps you take your mind off work and focus on what you love, which means it is a great way to reduce anxiety and stress. …
The universal way to reduce stress
Instead of dealing with stress, reduce stress in any way by organizing your workflow. Try the Wrike project management software to improve your productivity at work and get projects done on time without stress.
90,000 How to get rid of constant fatigue
Every day 5 million Russians are haunted by a constant feeling of fatigue without a reason, lack of sleep, excessive physical activity.
Everyone becomes his own doctor, diagnosing chronic fatigue syndrome. Is the body or the brain to blame? This is the main question. If the state of constant fatigue passes after 2-3 days of good rest, then you should not think about what is happening. Anxiety needs to be beaten when severe fatigue remains after a week’s vacation, colds come more and more often, headaches and muscle malaise appear.
Persistent fatigue: lifestyle reasons
From time to time, everyone experiences an emergency at work, stress in their personal life, panic due to news or rising prices.Then lethargy, fatigue and drowsiness simply become the body’s defense mechanisms – stop accepting negativity, it’s time to rest!
Most often, a person who has run out of batteries stops paying attention to the quality of food, sleep and emotional background.
Proper food – anti-fatigue
A healthy and correct breakfast will help to cope with fatigue and energize for the day.
Feel drowsy an hour after a plate of pasta.Catch fog in the head due to insufficient fluid intake. Eat only sweets, chips and convenience foods and plunge into constant fatigue and sleepiness on the verge of depression. Six strategies to break the vicious circle:
- Have breakfast every day. People who eat in the morning feel better mentally and physically. Eating oatmeal for breakfast has been associated with lower levels of the stress hormone cortisol.
- Eat every three hours to maintain blood sugar.With its sharp decrease, weakness and fatigue sets in. Choose healthy snacks – vegetables, fruits, nuts, eggs, sugar-free yogurt, cottage cheese, low-fat cheese.
- Consume up to 25-30 g of fiber daily, as it helps to slowly saturate the body with energy, which allows you to get rid of constant fatigue.
- To nourish the brain with omega-3 fatty acids, which are found in nuts, flaxseed oil, oily fish. Acids prevent carbohydrates from being stored as fat, and are used to replenish muscle glycogen stores – energy.
- Moisturize cells with sufficient fluid intake to thin the blood and nourish the body. If the urine is dark, then the fluid intake should be increased.
- Avoid caffeine in the afternoon and limit your intake to 200-300 ml per day, which is equivalent to 2-3 cups of coffee. Excessive caffeine reduces the quality of sleep, which is the reason for the constant feeling of fatigue. Drink green tea instead of coffee, which increases energy levels without damaging the heart.
Start your morning with cheerfulness! Add the juice of one lemon, two drops of mint essential oil and a spoonful of honey to a glass of water.
Try the energy soup in a glass for a snack!
The best drink to recharge the body with energy!
200 g of cauliflower, a bunch of fresh dill, three stalks of celery, three medium carrots, a tablespoon of kelp seaweed, juice of half a lemon, two teaspoons of tarragon, a pinch of cayenne pepper and two glasses of water.Mix all components in a blender until smooth.
We treat chronic fatigue with healing sleep
Drowsiness during the day, headache, fatigue, lack of attention may indicate poor rest at night.
All day fatigue is eliminated by purchasing a new mattress. The spine bends unnecessarily on a mattress that does not provide orthopedic support, breathing becomes shallow, the brain receives less oxygen and the nervous system becomes agitated.In the morning, a person suffers from an excess of stress hormones and adrenaline: irritability, cravings for sweets, apathy.
The correct orthopedic mattress, matched to the age, height and weight of a person, taking into account the peculiarities of posture and health problems, will make skeletal muscles work and relax the large muscles of the back, which are usually compressed and overloaded. The blood will flow freely through the arteries and veins, the lower back will take a neutral position, the pain will go away.
- For people with back pain, it is important to choose an anatomical mattress, but with good orthopedic spine support.
- Physically active people with a large body weight do not need a harder mattress to keep the spine working.
- When stooping, you need to choose a mattress of medium firmness with anatomical filler.
- Soft mattress is recommended for pain in joints and muscles, intervertebral hernias.
Psychological relief – anti-fatigue agent
Sadness, anger, anxiety, fear – emotions leave a heavy mark on the general state of health and well-being.Working on your emotions correctly can help you overcome burnout.
- Just add water. Refresh yourself, wash your face – this is the advice given by psychologists, recommending water therapy against fatigue and to increase energy.
- Recharge with your own reflection or compliment. A quick glance in the mirror provides a boost of vivacity, like a compliment from a person of the opposite sex.
- To throw out emotions so as not to let your own endurance be completely wasted.Allow yourself to discuss fears, anger, stress, and frustration.
- Turn on your favorite music, which, according to psychologists, distracts from the feeling of fatigue.
- Let go of the insult. By supporting resentment, the body responds with chronic stress, increases heart rate and blood pressure, suppresses immunity, and decreases strength. By practicing forgiving offenders, you can regain full control of the body’s reactions and contain stress.
- Master belly breathing.In a state of stress, shallow chest breathing prevails, which reduces the supply of oxygen to the brain, causing physical and mental exhaustion. Deep, diaphragmatic breathing with a rounded abdomen is a visual reminder to breathe and relax.
- Start cleaning. Stop shifting a pile of papers and looking for things in a crowded closet – clutter leaves a feeling of loss of control over life. Cleaning is the achievement of a small but significant goal that tones up.
- Do something good. Acts of altruism channel happiness directly into the brain, increasing life satisfaction, self-esteem, a sense of self-control, physical health, and mood.
How to get rid of stress? Choose your relaxation technique
The stress response determines the relaxation method most suitable for a person.
- Do you tend to get angry, worried or agitated?
Try relaxation techniques that allow the mind to cool down, such as meditation, deep breathing, or guided visualization – to imagine yourself in a pleasant, relaxing place, reproducing sounds, smells, tactile sensations.
- Do you tend to get tired, withdrawn and sleepy?
The body will respond to relaxation that stimulates and energizes the nervous system, such as rhythmic exercises – dancing, running, walking. You can simply use a rubber wrist expander, roll your head, or toss a tennis ball.
- Do you tend to feel anxious on the inside and become sluggish on the outside?
We need to identify relaxation techniques that will reboot the nervous system, such as walking and power yoga.
Recreational rest – anti-fatigue agent
Energy, mood, productivity, and memory depend on a night’s rest, because almost a quarter of adult Russians sleep little and know little about sleep hygiene:
- Reduce the time spent at the computer or in front of the TV after 8 pm. Bright screen light can cause trouble falling asleep by inhibiting the production of melatonin, a hormone that tells the brain that it is nightfall. Turn off the Internet an hour before your expected bedtime, better read.
- Hide the alarm clock while falling asleep, stop monitoring how much time you spent in bed, as this causes anxiety. Conscious insomnia keeps the brain awake and impairs deep, restorative sleep.
- Reduce temperature. The bedroom should have a comfortable coolness that matches the internal body temperature, which decreases at night. The ideal temperature is 20-23 degrees.
- Refuse alcohol, which depress the nervous system, which controls the body’s response to internal and external stimuli.Alcohol can be hypnotic, but will provoke awakening in the middle of the night. Alcohol disrupts the natural 24-hour biorhythm and raises blood pressure at night, when a person is usually relaxed and calm.
- Add physical activity. Aerobic exercise increases the duration of the deep sleep phase and decreases the amount of awakening. Strength training increases immunity, increases resistance to stress, which is important in modern life, helps to relax better and to fall asleep faster.
- Postpone worries until tomorrow. Throughout the day, keep a record of all stressors, take a minute to find explanations and solutions for them, and develop action plans. As soon as your head touches the pillow, you will know that all the problems have been considered for a long time, and this will help you to relax faster.
Use the rule of 15 minutes for a good sleep: if you have not been able to fall asleep for a quarter of an hour, you should do something relaxing – read, listen to meditative music, do knitting, but just do not turn on the Internet! Return to bed immediately if you feel sleepy.
How to get rid of constant fatigue?
Exercise against fatigue will help you relax and feel refreshed.
A great way to relieve fatigue is to take relaxing poses. You can choose one of the following poses that will correct your posture, relieve excess muscle strain, and fill your body with energy:
- Take two towels: roll one and fold four times. The roller is placed under the thoracic spine, just below the shoulder blades, a towel – under the back of the head.Lie down, arms outstretched and legs straight out, try to relax for 3-5 minutes.
- Take a blanket, roll it up several times, forming a cylinder. Lie on your back, bending your knees and rest your feet on the floor. Extend both arms up in front of you. Raise your legs alternately, keeping the knees bent so that the lower leg forms a right angle with the floor. Hold this position for 5 counts, repeat 8 times for each leg.
- Lie so that the buttocks rest against the wall, bend your knees and press them to your stomach, rest your feet against the wall.Hold the pose for 3-4 minutes. Straighten your legs, throwing them on the wall, stay in this position for another 2-3 minutes. Then spread your legs a little to the sides, hold the pose for another 2-3 minutes.
- Lie down on the floor, placing a towel folded in four layers under the back of your head, relax for 4-5 minutes.
The most important advice for a modern person: write a list of important things for the week, and then add to it the first item – a sound sleep, sacrificing a little other things.
A good orthopedic mattress with the required degree of firmness and anatomicality will help relieve stress and fatigue from the body, fall asleep faster and wake up with vigor and renewed vigor!