Headaches: Causation, Treatment & Prevention

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While the science behind headaches stems from a biochemical disorder, psychological influences can play a key role in the onset or maintenance of a headache. Research has shown that there is a comorbidity between psychiatric symptoms and headaches, particularly that of anxiety and depression. Due to biopsychosocial factors, headaches can have serious influences on a person's overall quality of life. In this post, we are going to take a look at the causation of headaches and ways you can treat/prevent them.

Primary Headaches

There are 2 types of headaches that a person can experience- primary or secondary. Primary headaches happen when there is an issue with the pain sensitivity structures or they go into overdrive. Nerve or blood vessels around the skull, head or neck muscles, or chemical activation in the brain can all play a role. One of the most common types of primary headaches is a migraine.

Migraine

Symptoms can cause intense pain or throbbing typically on one side of the head. While the verdict is still out on the causation, researchers believe that the causation is related to unstable nerve cells that overreact to different triggers. These triggers can include...

  • Issues with sleep

  • Depression, Anxiety or Stress

  • Hormonal changes in the body (including PMS)

  • Fatigue or hunger

  • Alcohol Use or caffeine withdrawal

  • Bodily strain related to posture

Secondary Headaches

These headaches are typically related to a secondary cause, such as a medical condition. These can include...

  • Head Injury (such as a concussion)

  • Infection

  • Overuse of medication

  • Congestion of the sinuses

  • Tumor

  • now COVID-19

Treatment of Headaches

As there are many ways to treat a headache, I will touch on a few common and not-so-common treatments.

Over-the-counter

Anti-inflammatory medications (such as Aspirin or ibuprofen) and acetaminophens (i.e., Tylenol) are what many individuals use for pain relief. These medications either block the production of chemicals that cause inflammation or elevate pain thresholds to relieve pain and reduce fevers (in the case of acetaminophens). If you see a primary care provider or specialist, they may recommend other types of medications which call for a prescription.

As we stated before, because there is a psychological aspect that can onset headaches, there are other forms of treatment that don't require medication (but an appointment with a psychologist or therapist). These include...

Stress management

Using learning relaxation techniques- such as deep breathing, muscle relaxation to manage stress which can reduce headaches. Additionally, Cognitive Behavior Therapy can teach coping skills to manage pain.

Acupuncture

Some research shows acupuncture to be effective in the treatment of headaches by restoring the flow of energy in the body and removing negative energy related to pain by dividing the body into zones and pressure points (typically near the nerves).

Feedback Treatment

Biofeedback is a common modality used in headache treatment. It involves sensors placed on different parts of the body that monitor physiological changes in the body (including muscle stress, heart/ respiratory rate and skin conductance). In turn, instant feedback is provided to the specialist who helps teach the individual how to gain control of these bodily processes.

Additionally, neurofeedback is another feedback modality where sensors are connected to the head to determine neural activity levels in specific brain areas. This information is relayed in real-time, and the specialist provides techniques to teach the individual ways to control brain activity responses.

These feedback modalities can decrease psychiatric symptoms like stress or anxiety, reduce pain and muscle tension, as well as strengthen brain activity.

Headache Prevention

As we've discussed, there are many things that can cause a headache and while some of these may be out of our control, there are still preventative steps that you can take to either reduce some of the characteristics of headaches (duration, intensity, frequency). These include...

  • Diet changes & increase water intake

  • Healthy sleep regimen

  • Reducing stress

  • Seeking Therapy to decrease psychiatric symptoms

  • Increasing opportunities for self-care

  • Talking with your doctor


As always, this post is only to provide general information. Please consult with your provider regarding treatment for your specific needs.

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How Your Home Can Impact A Healthy Lifestyle

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You might be wondering already from the title how your home can impact your healthy life. You probably just thought that your home was a simple place for you to rest and enjoy yourself, which is true. However, you also have to be careful with your home, otherwise you could seriously impact the healthy lifestyle that you are looking to lead. In this article, we are going to be looking at some of the ways that this is possible, so keep reading down below if you would like to find out more.

Asbestos

The first problem that you might have is asbestos, which is a material that builders used for insulation decades ago. However, this was banned in the late 90’s, but there are still homes and buildings that contain this substance, even though it can be toxic. Asbestos can be dangerous if it is disturbed, and has been linked to certain types of cancer, so if you live in an older construction, it may be beneficial to get a surveyor to come and check your home just to be on the safe side.

Too Hot/Too Cold

Another health issue that you might face is the too hot/too cold issue. If your heating or air conditioning unit isn’t working, then you need to get it fixed. When you get too hot, you are looking at issues such as dehydration, dizziness, sickness, and even confusion if you aren’t careful. You know that it is going to get hot again, so call an emergency ac repair technician to come and see to your issue. The same goes for when the weather is too cold though. You are putting yourself at risk of catching a cold, or even worse if you don’t have working heating. 

Your Mental Health

Finally, mental health is hugely important if you want to live a healthy life. The state of your home can massively impact your mental health. If you have a messy house, you are more likely to have a “messy mind”. If there are issues that need repairing, this is going to cause you stress etc. As soon as one area starts to become affected (in this case your mental health), the physical may likely follow.

There is help and support out there that you can access if you want to.


Hopefully, you have found this article helpful, and now see how your home can impact your healthy life. Where possible, you want to make sure that nothing can get in the way of your lifestyle and the way that you want to live.

Beginner Yogi?? Here's Everything You Need To Know!

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Yoga is an ancient practice, originally coming from Indian culture. Yogis, the elders of the practice who taught it to others, practiced the sport as a peaceful balance of mindfulness and physical wellness. Now practiced around the world, yoga is an incredible way to stay fit, strong, and balanced while helping to keep your mind at ease. Yoga, also pairs incredibly well with meditation and mindfulness practices. 

If you’re looking to take up a yoga class, but you aren’t sure of what to expect, here are some tips to get you started on your yogi journey.

Keep an open mind

In movies and other forms of representation, yoga can be portrayed as “hippie” or too free-spirited. However, yoga centers around peace and mindfulness, and whoever you are, you will benefit from that. Whether you’re young or old, if you’re a business-minded careerist or a free-spirit artist, your mind and body will thank you for working on mindful exercise. 

Do Your Research

Depending on where you live and the array of options available, researching yoga classes in your area is essential before you attend. There are some yoga classes, run typically in gyms and workout centers, which center the practice around working out, incorporating some mindfulness in the exercise. Other places, such as Buddhist centers, focus centrally on the mindfulness aspect of yoga. Depending on what you’re looking for, you can find the best class for you and your needs.

Come Prepared

Yoga, believe it or not, is actually a hard workout. While gyms push your body in terms of weightlifting and cardiovascular fitness, yoga is a different form of exercise. Yoga practices the body’s ability to hold itself in different positions and improves flexibility.

Additionally, you want to come to your yoga class prepared. Bring water, and wear comfortable clothing you feel confident and physically able to move around in. Traditionally, most yoga classes required you to be barefoot and in close proximity to others. However, with the current COVID-19 pandemic, facilities have been taking social distancing and safe practicing precautions, but you should also ensure that your hygiene, health and general cleanliness are good before you attend. 

Your clothing should also be breathable workout gear, such as booty scrunch workout leggings combined with a comfortable fitting top. Keeping your lower back and core supported fitted leggings can help you find the yoga positions more easily. Plus, these leggings aren’t see-through, so you will be able to focus without the worry of your attire.

Ask Questions

All professional yoga teachers go through lengthy training before they begin teaching their practice. If you’re new to yoga, ask questions during and after the class! Do not be afraid to put yourself out there and find out more about this amazing sport. You pay to practice with a professional, so utilize their knowledge to help you learn. Yoga is an exercise that benefits your health long term, so enjoy it, and use every resource you can to help you improve!

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Ways To Boost Your Mental Health At Home

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Maintaining a high level of mental health has never been as important as right now. A pandemic and subsequent lock down means long stretches stuck in the house; and, if you like to get out and socialize, the enforced house arrest can feel like hell. For those who already suffer from mental health issues, it’s essential to keep tabs on any negative emotions.

Of course, it’s not as if you will have help. Sure, Zoom video calling makes it less tough, and some professional therapists will conduct sessions online, yet the options aren’t comprehensive. You may find that you’re alone with only your brain for comfort, and that can be tricky. If you don't take action while you’re locked down, your well-being could be in jeopardy when the world begins coming into its new normal.

Thankfully, there are tons of resources that can be accessed, and the following come with no guarantees, YET they may give you the boost you need to manage self-isolation.

Meditate

The simplest and most effective thing you can do when life starts to get challenging is to meditate. What’s incredible about this tool is that you can do it from anywhere in the world. All you need is a quiet space and plenty of focus. Don’t worry if you don’t have the latter because you’ll build staying power the more you practice.

There’s no reason to fret about understanding the “dynamics” of meditation at all. Yes, most people do it one way, but if your methodology is a little different, it’s not an issue as long as it works. At first, try and channel your thoughts towards a single goal for a minute or two. Then, the more you get used to the feeling of weightlessness, the longer you’ll be able to meditate.

Meditation allows you to eliminate thoughts and emotions that lead to stress and anxiety. Therefore, meditating once a day should act as a factory reset for your mind and body.

Go Outside (If You Can)

Depending on the rules, you may not be allowed outside at all. Certain countries have only relaxed their state of emergencies, and even then it applies to kids and pregnant women. So, going outside every day may not be an option. However, if it is, you should take the opportunity to leave the house and relieve the tension.

A PNAS study found that spending ninety minute outside of the house can lower brain activity. Now, this doesn’t sound like a good thing, but it’s essentially a form of meditation. You use walking (or any form of exercise) to forget about the problems that appear as if they are insurmountable. They seem that way because you’re surrounded by and have nowhere to go. Of course, leaving the confines of your property instantly opens up the brain to a new, healthier environment.

Repair Stuff That Makes You Self-Conscious

It’s worth noting that you shouldn’t change anything about your body if you think the step is too great. After all, it’s not as if you can get your old features back once they’re gone. Still, you don’t need to revolutionize the way you look to make you feel better about yourself when you stare into a mirror. Repairing can be as simple as updating your wardrobe or meeting a wellness goal. Moreover, think about your smile for a moment - does it impact the way you act when you’re in public? Lots of men and women will try not to smile as smiling shows oral flaws and imperfections. With Invisalign treatment, though, you can straighten out your teeth in no time without invasive procedures. Plus, the treatment is proven to work, so the odds of boosting your smile are high.

Review Relationships

Mostly, your relationships will help you to get through tricky periods in life. Without a strong core of people who support you no matter what, maintaining your mental health is hard. That said, not every relationship will be healthy. Some are toxic and people don’t realize it until it’s too late.

One of the resources you have in abundance is time, and you should use it to reflect. Analyzing whether a friendship, partnership or romantic relationship is helpful will allow you to cut the cord if necessary. The key is to watch out for the telltale signs, such as a lack of compromise and constant judgment. Inc has more if you’re interested.

Purging people from your life is a decision you shouldn’t take lightly. Yet, it could be the correct one if those people only bring negativity.

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How To Cut Down On Screen Time When You're Stuck At Home

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Lots of people are stuck at home right now, and this may continue for a while. To relieve boredom, it’s easy to reach for your cell or tablet to start streaming videos or watching YouTube. While devices are excellent for passing the time, you will increase your screen time if you rely on them too much. As a result, it’s not uncommon to harm your eyesight or suffer from tiredness and fatigue.

Kids are often targeted as being exposed to devices, yet grown-ups aren’t exempt from the side-effects. Your health, both physical and mental, is likely to take a hit if you stare at screens all day. So, here are four tips to help you cut back and stay healthy.

Limit Home Workouts on Your Devices

Let’s start by noting that working out at home is essential at this point. Without exercise, your immune system, among other things, could fail and leave you susceptible to diseases. However, the majority of the home-based workouts are done by staring at a screen and repeating the activities. Thanks to this step-by-step guide to meditation, there’s no reason to use a screen whatsoever. You merely sit quietly for an hour or two and try to relax. Yoga, hiking and outdoor fitness activities are an excellent alternative, also.

Choose One Device

There are lots to choose from regarding portable devices; and, there’s a healthy chance that you have the full range at home, whether it’s a smartphone, laptop, or iPad. While you’re used to using whichever is nearby, the key to help you cut back on screen time is to pick one and stick with it. By doing this, you don’t spend inordinate amounts of hours glancing between devices. Some people champion blue light lenses, yet there is no research to suggest that they work effectively.

A tip: go with your cell phone. It’s always on your person, and it’s the hardware that you use most often.

Factor In Virtual Interactions

Relying on mobile devices is inevitable when you’re stuck at home as you can’t leave the house without a decent reason. That includes seeing family and friends. The result is that you’ll speak to them via your handsets. Whether it’s a virtual date for adults or a playdate for kids, it’s incredible how creative people are when the chips are down. Still, it’s not hard to forget that it classes as screen time. If you want to cut down, then, you’ll need to factor these events into your routine. It may mean turning off the TV early to catch up with Mom or Dad.

Get Out When Allowed

The best tactic is to leave the house. Depending on the state, you may be limited on the type of outdoor activities that are available to you as cases across the country continue to rise. However, depending on your choices, you can make it work. A man has completed a marathon by running around his garden, so there aren’t any excuses for failing to get some fresh air!

How will you cut down on screen time?

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A Beginner’s Guide to Meditation

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The art of meditation has grown in popularity over the years. It is recommended for everyone because of its benefits. Physically, mediation is said to lower blood pressure, improve blood circulation, lower heart rate, lower respiratory rate, and lower blood cortisol levels.

Meditation is also associated with mental health. It's believed to be helpful for those who experience anxiety and depression, helping them maintain peace of mind. It also helps reduce stress, increase relaxation, and improve cognitive skills like concentration and attentiveness.

With all the wonderful effects of meditation that encompass physical, mental, emotional, and even spiritual health, there's no question why many are eager to try it out. If you're trying meditation for the first time, here's a guide to help you get started.

Sit quietly for two minutes

The art of meditation requires peace and quiet so you can get in touch with your body and mind. For most people, it can be difficult to sit quietly with minimal movement for a long time. That's why it's ideal to take things slow, especially for beginners. In the first few days of trying out meditation, start with sitting quietly for only two minutes. Do this every day and you'll find that you'll be able to do it for longer periods of time as you go along.

Don't worry too much about knowing how to meditate

Most beginners worry too much about the logistics of meditating. They try to find the perfect spot, get a comfortable cushion to sit on, etc. These are all really good when it comes to maximizing your meditation efforts, but for your first time, you don't really need to worry about these things. You'll figure it out sooner or later. But for now, all you have to do is sit quietly and begin without worrying about whether or not you're doing it right.

Keep track of your breathing

Once you're all settled down, close your eyes and keep track of your breathing. Count how many breaths you're taking, starting with 1 and ending with 10. Repeat the cycle again and again. When you do this, you're focusing your mind on one thing. But later on, your mind will start to wander. You may recall good memories, see peaceful places, or think happy thoughts. This is all completely normal. Allow yourself to live in the moment and then start counting your breaths again later on.

Acknowledge thoughts and emotions

Many people think that meditation is about clearing the mind. It is at some point, but that's not entirely the purpose of it. Oftentimes, when you meditate, you'll feel all sorts of different emotions. You may feel anxious, scared, lonely, or sad. But it's all part of the process. Learn how to embrace these emotions and allow yourself to go through them. Stay and get curious about where your thoughts will take you, but be careful not to dwell on them and make sure to end your meditation on a good note.

Commit to it

It's easy to say you'll meditate every day. But with the hustle and bustle of life and our busy schedules, it's easy to neglect it. But in order to maximize its benefits and really feel the power of meditation, you have to commit to it. Set a reminder for yourself to meditate at least 10 minutes daily. You might even want to consider getting mala beads to serve as a reminder to live in the moment.

Meditation is a powerful art, and all you really need to master it is dedication. Use these tips to help you get started, especially through these trying times that we are currently experiencing present day.

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Staying Protected During The COVID-19 Pandemic

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As the pandemic continues to rise, and stress levels continue to heighten worldwide; I wanted to take time out and provide you all with some basic information that I think will help you to stay protected,. I also want to make myself available to you if you have any general questions I may be able to answer, or if you would like any additional tips for reducing stress or anxiety.

Make sure you all are practicing safe sanitary habits and being safe while we await a vaccine.

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Boost Your Fruit And Vegetable Intake

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The fact is when it comes to vegetables and fruits, many of us simply aren’t getting enough in our diets. It is very easy to cook a burger, order something for delivery, and it’s even easier to use cheap microwave meals and not even consider the consequences.

However, we really should be making an effort to improve how we eat. Not only to ensure our bodies have everything they need in terms of vitamins, minerals, and other nutrients but because it is better for us mentally and physically too.

Who doesn’t want to see a large improvement in their amount of energy, mental health, and even the bags under your eyes slightly disappearing? These are just some small tweaks you can make to pack more of the good stuff in on the daily.

Not everyone can do this without an expert on hand, so perhaps you might consider a macrobiotic counselor.

Suck it Up

This isn’t going to be easy, but unless you start changing the way you prep your food, you are actually going to struggle with this. You have to have a conversation with yourself and decide what is more important. Become dedicated to yourself and the improvements that you can see from making some slight changes to your diet. Don’t make excuses like you don’t like the taste of water, or you don’t really enjoy apples. 

Because if that’s the case, you can flavor your water, and apples are not the only fruit that you can choose from. Become dedicated to it.

Suck it Up, Part Two

One of the most convenient ways is to have a huge amount of fruit and vegetables; like a smoothie. You can make them super tropical and pack them with pineapples, oranges, mangoes, and papaya. Or you can have something super green and have a mix of apples, spinach, cucumbers, and even kiwi. You can add powders on top of your smoothies with added nutrition if you need it.

Tapas

If you are staring at a plate that is filled with vegetables and fruit and all you want to do is eat some noodles and fries, then you’re going to struggle. However, if you make the whole process more interesting and turn everything into a tapas-style meal, you are going to pick and munch a little bit more and not really notice. 

Put on a spread packed with gherkins, sliced tomatoes, artichokes, olives, stuffed peppers, and even cucumbers. Leave the bowl on the table, and as we are natural grazers, the chances are you are going to double down on your portions without even noticing.

Meal plan

This may potentially be the most important thing that you can do. Every week before you do your weekly shop and certainly before you are hungry, start meal planning. This way, you will buy the things you need for each meal, and with that in mind, you would be less tempted to grab things on the go or order takeout. There is also the option of ordering full delivery boxes with everything you need to make the meals. 


Just remember when you open your fruit and vegetable intake, you are actually doing an incredible thing for your body, and you will see the results in your skin hair and nails in no time. So dedicate this to yourself.

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Taking Care Of YOU (the easy way...)

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Sometimes even though we want to make changes and feel better, we don’t really know where to start. When it comes to taking care of yourself, you can do smaller things in the beginning and slowly over time build it up. 

It takes 12+ weeks to build or break a habit, and if you overload yourself with too many at once, it can begin to feel like a chore, not something that you want to do. So here are a few simple things that you can do to take better care of yourself, without the pressure or stress. 

Food

Have you took a look at what and how you are eating? Chances are there’s room for improvement. Don’t worry, though, you don’t have to make a lot of drastic changes all at once. Instead of thinking about a diet, think about a healthy eating plan instead. Find foods that you love to cook, try new fruits and vegetables, and try new recipes. If you find that you snack a lot, then try swapping out your usual snacks for a piece of fruit or some salad. Much about healthier eating has to do with preparation.

Supplements

Taking a supplement can change a lot. If your diet isn’t incredibly well balanced (and even when it is), there are some things that you are probably pretty lacking in, and everyone needs something different. This is where Hundred supplements are ideal. Instead of paying for a standard multivitamin, you can have something that is designed for you and your lifestyle. 

Tech-Free

We spend so much time on technology. Our mobile phones are in our hand almost all of the time. Between that and work laptops we are plugged in nearly all of the time. Using technology too much has been shown to have a negative impact on us. So making a conscious effort to turn off the laptop, leave the phone on the side and get some technology-free time. 

Start Working Out

You don’t need to head to the gym for long, intense workouts. You can do more gentle exercise at home. Starting with Yoga, or even the 30-day shred. A few times a week will improve your energy levels, and the other perk is that you will naturally be more thirsty. So you will be drinking more water - perfect! 

Rest

If you are busy most of the time, you might not notice your stress levels creeping up. Over time these can become dangerous and cause a range of other issues too. Learning to rest properly, or going to bed a little earlier can improve your mood, your energy levels and your productivity. 


If you struggle to sleep, then consider using an app like the Calm app or Headspace to help you drift off to sleep, or to learn other relaxation techniques. 

Work Free

If you run your own business, then this might be more difficult, but making sure that you have strict work-personal life hours will mean that you aren’t working when you should be relaxing. 


Smaller changes add up to a more significant difference over time, and they are more likely to be permanent changes too. 

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Take Time And Be A Listening Ear

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When you get up everyday the first thing you think about it what you have to accomplish. Having tunnel vision and focusing on your own life is great, but what if there were people around you that really needed your help? You might not even notice what is happening around you unless you took a moment to look up or reach out. Perhaps you want to become a better friend this year or you want to find a way to make more time for your parents. This might be the perfect opportunity to consider all of the people around you who might need a little extra help.

Your Best Friend

You and your best friend used to tell each other everything. You’d even know what she had for breakfast most mornings! As life gets busier and you grow older, it is very easy to drift apart and become distant. When this happens it can be a lot harder to spot when your best friend is in need. Reach out to your bestie this week and check up on her; a good catch up will put you back on the right track again.

Your Parents

As your parents get older they will start to lean on you for support. This means that a lot of your time could be taken up by caring for them. As much as you’d love to help them as much as you can, it’s not always feasible for you. You have a full time job, a family of your own and you need time for yourself too. You can click site for more information on assisted living, if you think this will help your parents out. You don’t want to see them struggle or suffer, so this might be the best way to help them live a more comfortable and fulfilled life. Look into your options and you will soon find the right solution based on their situation.

Your Partner

Nowadays you and your other half are like passing ships in the night. You hardly ever see each other because you’re so busy. When this happens it can be very difficult to see if they’re struggling with anything so you need to figure out exactly how you can communicate with them. As soon as you open up these lines of communication everything will become so much easier for you.


You may never have noticed that any of these people in your life need your help. You have been so focused on accomplishing your own goals and living your own life that these things have bypassed you gradually. Now that you are more aware of the people around you, you will know how to spot when something is wrong. Knowing how to help someone who plays a significant role in your life is so important. Start carrying out a good deed every single day and help people who matter the most to you. Small and simple things go a very long way to a person in need, so never forget that.

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