Top tips for Headaches and Migraines! 🧠
1: Drink Plenty of Water!
Dehydration is one of the leading causes of headaches and can be a contributing factor in migraines too. It’s thought that even just a 2% reduction of water in the brain can cause headaches! Many people are chronically dehydrated and don’t even realise. If you’re a headache or migraine su erer (or even if you’re not!) try to drink between 1.5-2 litres of water each day.
2: Avoid Known Triggers ⚡️
Many migraine su erers have triggers that can bring on a migraine attack. The most common include chocolate, wine, cheese, sulphites and co ee. If you’re a migraine su erer keep a food diary. Log everything you eat and drink and look out for any patterns so you can avoid the foods that could be triggering your migraines.
3: Take A Magnesium Supplement 🙌🏼
Studies have shown that magnesium supplements can help reduce the frequency and severity of headaches and migraines. Magnesium is an essential nutrient, but thanks to overfarming and the poor-quality, western diet it’s thought that around 75% of people don’t meet their daily requirement through food alone. Supplements have been shown to reduce the frequency of migraine attacks by up to 41%.
4: Ask your Chiropractor! 👩🏼⚕️ 👨⚕️
Chiropractic isn’t just for bad backs. Certain headaches called cervicogenic headaches, stem from joint and muscle tension in the mid-back, shoulders and neck. Treating these areas can help alleviate headaches and the associated symptoms-we’ve had amazing results with a range of patients at the clinic.
5: Reduce Your Stress Levels 😵
Stress is a huge contributor to headaches and migraines so it’s essential that you keep your stress levels in check. For most people, daily life is stressful - whether that’s from working, juggling a family or other stressful situations. So if you’re adding to your stress every day, it makes sense to work on reducing it each day too. Meditation is a great way to relieve stress and with the many meditation apps available it can be quick and easy too.
Desk work? How should you be sitting?
For many, changing work positions from office to home is highly likely at this uncertain time, therefore, getting up and moving is even more essential!
Statistically, (research is consistently confirming this also), that occupational sitting or being a desk-based worker increases your susceptibility of neck ache, tense shoulders, mid- low back pain and a rise in posture related headaches. Although, this may not be an issue in early stages, poor seating/ working posture over time causes muscles to fatigue and become less efficient. Therefore, the more fatigued they become, the earlier pain and discomfort will arise during your working day. Similar to, the less sleep you have the grumpier you become ;)
Some points to consider when setting your desk up….
Sit with your back against the back of the chair
If you are using an office chair, then the seat should have a slight recline to it.
Ensure that your weight is evenly distributed across your bottom (sorry people no crossing those legs)
No arm rest on the seat, this disables the ability to tuck yourself under the desk to be the correct distance.
Your knees should be slightly lower than your hips
Feet flat on the floor…. Can’t reach the floor? Obtain a foot rest.
Screen at eye level – those with laptops will need to adapt this, consider a separate keyboard (Laptops are less than ideal, why? because they cause forward head posture, which increases neck and low back tension)
Try to get up and move every 20mins
Although, the above is helpful and guidelines for an ‘idyllic desk/sitting posture’, honestly, we are not designed to sit all day! This is why fidgeting and movement in paramount, anything to stop the load constantly accumulating in the same spots causing those muscles to become chronically fatigued.
If you have the option or access to a vary-height desks are a great idea for this reason, so you can sit, stand or perch mid-height to spare your back and neck. There has been a lot of research for these types of desks, and are proving to provide valuable research data in reducing back related sick days from work.
Feel you’re experiencing this type of discomfort, based around your work life – get in touch, we are experienced in this type of postural change and can help relieve pain and give you the best toolkit to help combat it!
Tune your Immune System...
The immune system…. Can we influence it?
Our body… what an amazing piece of machinery it is, it has lots of systems and mechanisms that need to work cohesively in order for us to survive! Many of you will be aware (particularly since this is a really hot topic currently!) of an important system the body possesses, the immune system.
So, what is it made up of?
The immune system comprises of organs, cells, tissues and proteins. A combined effort of all these components help to ward off foreign bodies such as bacteria and viruses that cause infection and disease.
As we go through life, picking up germs, bacteria and certain pathogens along the way, the body has a way of remembering what it has seen, therefore, creating immunity, a bit like building a small army.
What can you do to help ourselves and boost our immunity during periods of uncertainty and stress…?
Sleep:
Getting a good night sleep will help the body recharge! Studies have shown that at least 7 hours of sleep per night will benefit the body, encouraging a restorative and recharge effect! Struggling to relax….? Consider using breathing techniques such as “Diaphragmatic breathing” (big belly breath in for 5 through the nose and release for 10 seconds out the mouth, nice and steady) In addition to this, good sleep hygiene is essential regardless, putting down digital equipment at least an hour before bed for example.
Stress
An overburden of stress to the system can decrease the body’s ability to be prepared to ward off illness. Constant stress initiates the fight or flight mechanism the body possess to protect itself, which, over time will fatigue and lower resilience, therefore, increasing chances of becoming unwell.
Some things to consider… where possible:
Practice self-care: whether that is 10mins in a comfortable quiet spot having some time out to pay attention to the small things, this could be focussing on one sound from a bird in the garden, looking at the steam drifting up from your coffee cup.
Talk! speaking to those close to you of any worries you may be experiencing (problem shared is a problem halved).
Fighting those urges to rely on unhealthy options of dealing with stress such as smoking, alcohol and food in high sugar content! (although…small piece of dark chocolate doesn’t hurt in moderation!)
Vitamin C – Try to get plenty of this into your diet through fruit and veg (Oranges and Kiwis are high in Vit C). Although, these won’t stop you from getting illness’, research shows that it can help boost the immune system! If you did get a cold, having a balanced diet with vitamins C can help reduce the time in which it takes you to recover!
Did you know… Blueberries are classed as a superfood! They contain a type of flavonoid called Anthocyanin. Current research is finding that flavonoids help to reduce the risk of cardiovascular disease, type 2 diabetes and generally good for weight maintenance! (Taken in moderation of course ;)) An additional bonus here…other helpful aspects of blueberries are the anti-inflammatory and antioxidant actions they also bring to the table!
Exercise!
Get that heart rate up, stretch out and keep moving! The health benefits from exercise is 10-fold! Ranging from mental to physical wellbeing! Get those endorphins circulating and boosting that positivity – it will help to relax you, increase focus on tasks at hand and allow for a more upbeat you!
Ultimately, make sure you get outside, enjoy the fresh air and sunshine (when she decides to visit, its full of Vitamin D. another essential vitamin the body loves!)
Remember to follow us on Facebook and Instagram for updates and tips and tricks on how to stay healthy! We are here to look after you!
Keep smiling, keep positive, be awesome!
