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Tag: Migraine

Five Simple Steps for Headache Relief

Headaches are something that unite us. Whether you’re one of the lucky few who only has them on occasion… or whether you’re affected with them on a daily basis, it can be a familiar sensation for many.

“It feels like a vice around my head.”
“I get a shooting pain into my temples.”
“It starts at the back of my head and radiates around, even my eyes can feel sore.”

The problem with headaches

If you struggle with headaches, you’ll know how debilitating they can be. They can leave us feeling crabby, tired, tearful and short-tempered. And understandably so! Headaches can emerge from various sources – fatigue, stress, or even not giving our bodies the hydration they need.

So here are our five top tips for dealing with headaches.

Read more: Five Simple Steps for Headache Relief

Step 1: Hydration Station

Water often holds the key to diminishing headaches. Ensuring that we maintain adequate hydration throughout the day is a gift to our bodies. Keep a trusty water bottle by your side and sip thoughtfully – it’s a small action that can yield significant relief from those nagging headaches.

Step 2: Embracing Restorative Sleep

Sleep offers us a chance to reset and renew. Prioritising the right amount of sleep is vital for restorative sleep. Crafting a bedtime ritual that soothes your senses and invites restfulness can help you wake up feeling brighter. Hint: If you wake up with headaches, this could be a sign that you’re clenching or grinding your teeth at night. This is called nocturnal bruxism and it can be a good idea to speak to your chiropractor and dentist about it!

Step 3: Check your neck

Headaches that arise from problems in the neck or upper back are so common they have their own name- cervicogenic headaches. Joint stiffness, muscle tension, poor posture and stress can all contribute to problems in the neck that can lead to headaches. If you find your headaches are worse towards the end of the day, this could be the likely culprit.

Image shows a young man wearing a dark t-shirt clutching his neck and shouting in pain.

Step 4: Feeding Your Mind and Body Well

Our food choices can have a profound impact on our headaches. Opt for nourishing snacks like vibrant fruits, fresh veggies, and wholesome nuts. By steering clear of sugary treats and greasy fast foods, we offer our brains the sustenance they crave, which in turn aids in keeping headaches at bay. Ultra-processed foods contain preservatives and high levels of sodium which can trigger headaches and migraines. If you’re interested in finding out more about this, we highly recommend Chris van Tulleken’s book!

Step 5: Get Moving

Physical activity is a powerful tool against headaches. Incorporating movement into your daily routine, be it a sport you love, a dance session, or a leisurely stroll, can make a remarkable difference. It has a profound impact on our physical and mental health, giving us healthier bodies and reducing stress. Movement isn’t just about the body – it’s a journey towards holistic well-being.

Here’s a quick video to show an at-home release you can do to relieve pain from headaches.

A Note of Curiosity

If you frequently struggle with headaches, you’ll be pleased to know that chiropractic care is proven effective in the management of headaches, and migraine prevention.

Come and see us, and let’s get to the root cause of your headaches.

Four steps to a successful week

So today, I woke up earlier than usual and have reached a rare moment of having achieved all of my urgent and important tasks on my list I needed to do today by 11:30 AM. This level almost never happens and it got me thinking- what was the difference in motivation levels today?

The truth is, there isn’t one thing, but instead a gradual accumulation of small changes that I’ve made to my lifestyle recently which I thought I’d share four top tips with you, that have helped me master Mondays!

First things first- I swear by my Lumie Bodyclock, and it is my best friend during the winter months. Waking up feeling groggy is horrible- as someone who used to have about 15 alarms on my iPhone to get me up (not even joking) a natural daylight lamp like the Lumie Bodyclock makes mornings slightly more bearable. It helps prevent what’s called sleep inertia– the inability to feel alert and perform when we first wake up. Studies have shown that these lamps help raise cortisol (an important hormone which helps with metabolism, memory and blood sugar), improve our reaction times and make us feel more refreshed. Not only that, but it’s lovely to wake up to daylight in these darker winter months. Step One: Wake up refreshed.

Question for you- did you make your bed this morning? I did- and here’s why you should too. Watch this video (6.01 minutes) for some inspiration that will get you going today. Step two: Make your bed.

I significantly cut down on caffeine recently, and now tend to start my mornings with a few glasses of water with lemon in it- I prepare this the night before and leave it in the fridge so it’s nice and cold to wake me up. Your metabolic rate is boosted by about 30% by drinking two glasses of water and the added lemon gives you around 40% of your daily vitamin C- great for the immune system. It also contains vitamin B6 which supports a healthy nervous system, and flavanoids which support the immune system and have anti-inflammatory benefits. Step Three: Boost your brain.

Then, I ate the frog. Not literally (I actually had a rather nice omelette for breakfast). Eat that frog comes from a saying by Mark Twain- and it refers to doing the thing you dread the most first. So for me, this was catching up on some bookkeeping (*urgh*) BUT it means that I’ve now completed that task and have the rest of the day to fill with things that I enjoy- like taking care of my patients. Reading some new research articles. Enjoying the sunshine at lunch (instead of being stuck at my desk). Step Four: Eat that frog.motivation healthcare health wellness chiropractic chiropractor emsworth hampshire fitness healthy lifestyle injury sports sciatica back pain neck headache migraine whiplash sciatica sciatic osteopath osteopathy physiotherapist physiotherapy

So there you have it- four simple steps to help you get going on a Monday, or in fact any day of the week!

Until next time,

Philippa.

World Spine Day 2018

Today is World Spine Day and the theme this year is “Love your Spine”. Too often, we hear from our patients “my joints are wearing out”, “I’ve got a bad back”, “I’ve got a weakness there”, “my back’s gone again.”

…. When did we all stop loving our spines?

Let’s learn to love our spines again with some quick back pain facts from our chiropractor Philippa Oakley:

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Chiropractic Care for Migraine Prevention

Right now in the UK, over 190,000 people are suffering from a migraine attack. Despite the number of people affected by migraines, it’s still not know why they occur. It’s thought the genetics and environmental factors play a role. For those who suffer with migraines, you may not know that chiropractic care for migraines can help prevent you from suffering.

Quick facts about migraines:

  1. Migraines are a recurrent type of severe headache which, for some people, will happen throughout their lifetime.
  2. They’re most commonly described as episodes of disabling pain with headache, feeling or being sick, and sensitivity to normal levels of light and sounds.
  3. They can affect people of all ages (even young children).
  4. The head pain is usually one-sided, pulsating, and may worsen with normal physical activity (such as climbing the stairs).
  5. They can last from a few hours to a few days, and on average happen once or twice a month- for some people they have one a year, for others- one a week.
  6. Research has shown that in the USA and the UK, only half of people with a migraine had seen a doctor for this problem in the last twelve months, and only two-thirds of them had been diagnosed correctly. As a result, many migraine sufferers are reliant on over-the-counter medication and have poorly-managed migraine symptoms.
  7. Although migraine attacks affect a significant number of people the triggering processes for the headaches are not fully understood.
  8. At least 60% of people who suffer with migraine never consult their GP because they believe nothing can be done to help them. (Source)
  9. For many people the symptoms of migraine are a mixture of more than one type. This is why many specialists, including chiropractors, now talk about a “headache continuum”, with the less disabling mild tension headache at one end of the scale, and severely disabling migraines at the other.

    chiropractic care for migraines chiropractor migraine headache emsworth head pain migraine attack sufferers aura neurological spinning dizziness vertigo lights sounds attack headache
    Image: American Council for Headache Education

What causes migraines?

The truth is- no one really knows what causes a migraine. It may be that abnormal brain activity affects the chemicals, nerve signals and blood vessels deep in the brain. The release of inflammatory substances around these structures may be what causes pain.

It’s possible that your genes also make you more likely to suffer. There are several possible triggers that can lead to a migraine attack, including hormonal, emotional, dietary, physical, environmental or chemical/medicinal factors. These can vary from person to person and as such, it’s important to find out what your triggers are and learn how to manage them. This may be by avoiding certain types of foods, keeping to a regular sleep pattern or reducing chemical stressors such as stopping smoking.

Types of migraine

There are seven different classes of migraines- and some of these have further subclasses. We’re going to focus on the main two:

Migraine with aura
This type of migraine accounts for around 10-30% of people with migraines. These type of migraines do not present with an aura. In this case, aura means neurological symptoms, most commonly visual disturbances. These can present up to an hour before or during the migraine, and you may experience:

  • Blind spots
  • Coloured spots
  • Seeing sparkles, stars, flashing lights or zig-zagschiropractic care for migraines chiropractor migraine headache emsworth head pain migraine attack sufferers aura neurological spinning dizziness vertigo lights sounds attack headache
  • Tunnel vision

You might also experience:

  • Numbness or tingling
  • Pins and needles
  • Weakness on one side of the body
  • Dizziness or a feeling of spinning

Migraine without aura
These generally last for between 4 to 72 hours. Usually, you’ll feel a headache on one side of your head, which may throb or pulsate. They can affect your daily life and generally worsen with everyday exercise (such as walking or climbing stairs). Some people who suffer with these types of migraines also report feeling or being sick, having diarrhoea or being sensitive to light or sound.

This is the most common type of migraine accounting for 70-90% of attacks.

Chiropractic Treatment for Migraines: Prevention is better than cure

Chiropractic treatment has been shown to reduce the severity and frequency of migraine attacks, and is therefore recommended as a treatment for migraine prevention.  One study of 127 migraine sufferers in Australia found that those that received chiropractic treatment had fewer attacks and needed to take less medication. More than 80% of the study participants blamed stress for leading to their migraine attacks. The researchers therefore suggest that chiropractic care might physically help reduce the body’s reaction to stress.

Recent research studies suggest that chiropractic treatment for migraines might also be as efficient as amitryptaline, propranolol and topiramate in the prophylactic management of migraine.

Your chiropractor will provide hands on care and advice across a range of areas. This includes nutritional support, lifestyle management, and exercise. As such, you can work with Philippa to determine a “Migraine Prevention Programme” that works for you. Your treatment programme will address many of the factors that may contribute to migraine. This includes postural issues, muscle tension in the upper back, neck and shoulders, and restriction of movement in the neck and upper spine. Chiropractic care for migraine prevention can include nutritional support, acupuncture or dry needling, manual therapy, soft tissue techniques and more- all your treatment is bespoke to your needs.

If you have any doubts about whether a specific treatment type is suitable for you, please consult your chiropractor or GP.

Ever wondered what it feels like to experience migraine? Watch the video below.

https://www.youtube.com/watch?v=SmJW8gYIN4E

References:

Bryans, R., Descarreaux, M., Duranleau, M., Marcoux, H., Potter, B., Ruegg, R., & White, E. (2011). Evidence-based guidelines for the chiropractic treatment of adults with headache. Journal of Manipulative and Physiological Therapeutics34(5), 274-289.

Chaibi A, Tuchin PJ, Russell MB. Manual therapies for migraine: a systematic review. J Headache Pain. 2011;12:127–133. doi: 10.1007/s10194-011-0296-6.

Nelson CF, Bronfort G, Evans R, Boline P, Goldsmith C, Anderson AV (1998) The efficacy of spinal manipulation, amitriptyline and the combination of both therapies for the prophylaxis of migraine headaches. Journal of Manipulative and Physiological Therapeutics. 21: 511-519.

migraine prevention chiropractic care for migraines chiropractor migraine headache emsworth head pain migraine attack sufferers aura neurological spinning dizziness vertigo lights sounds attack headache chiropractic treatment for migraines