Tag Archive for: Headaches

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Are You Sleeping on the Right Pillow?

Stiff-Neck-j12-300x205Pillows impact the quality of our sleep – and sleeping on the wrong pillow can contribute to headaches, neck, should and lower back pain. Pillows are designed to keep the spine in a natural alignment.  The human neck curves slightly forward and it’s important to maintain this curve when in a resting position.

According to the Canadian Chiropractic Association, 80 per cent of Canadians will suffer from back pain at some point in their lives, and sleeping with the proper pillow is a simple way to prevent problems.

A pillow should mold to one’s individual shape and alleviate any pressure points. If the height of the pillow is too high when sleeping the neck is bent forward or to the side, causing muscle strain on the back of the neck and shoulders.

Based on the body’s measurements, a pillow should maintain a height of 10 to 15 centimeters to properly supporting the head, neck and shoulders.

How do you know if you need a new pillow…the general rule is you need to replace your pillows every 12 to 18 months. Old pillows can contain skin cells, mold, fungus, and dust mites, which make up more than half of the pillow’s weight.  Still not sure if you should be purchasing a new pillow? Fold your pillow in half and see if it unfolds, or pick up your pillow  and place it on your hand, if it stays flat that’s good, however if the sides flop down, it’s time to purchase a new pillow.

Buying a new pillow:  The goal of using a pillow is to keep your head in a ‘neutral alignment, so…

  • If you sleep on your back, use a thinner pillow that’s not too firm or too high so that your head is not thrown too far forward. Back sleepers should use memory foam, because it molds to the head and neck’s curve.
  • If you sleep on your side, use a firmer pillow, which will fill in the distance between the ear and the shoulder. Look for a firm  or extra firm pillow that supports the space under your neck when lying down.
  • If you’re a stomach sleeper, use a very thin, flat pillow.  This sleep style isn’t recommended, because of the stress it places on the lower back.

Pillow options: The most common materials used in pillows are: down, feather, foam, polyester fiberfill, memory foam, latex and organic products such as buckwheat hulls.

  • Goose down or feather pillows are long-lasting and excellent in terms of comfort
  • Memory foam pillows conforms to your movements and distributes weight evenly
  • Buckwheat hull and other organic pillows will remain cool throughout the night

Can’t find exactly what you need, try a pillow with a combination of material.  Some memory-foam pillows are constructed with polyester microfibre to give the “feel” of a down pillow, but with extra shape to provide more support.

There is no perfect pillow for everyone; if the pillow feels comfortable, you’ll get a good night’s sleep, and  sleep is the body’s chance to repair itself from the postural and physical demands of everyday.

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Seasonal Affective Disorder (SAD)

T_Seasonal_Disorder_enHD_1Seasonal affective disorder (SAD), also known as seasonal depression, is a mood disorder in which people experience depressive symptoms in the fall and winter months.

Our moods and energy levels fluctuate with the seasons.  Traditional Chinese Medicine understands these seasonal cycles, and that conflict in the body causes stress, which can result in SAD.

Low levels of vitamin D and limited exposure to ultraviolet-B on their skin,can also result in SAD.

What is Seasonal Affective Disorder?

Seasonal affective disorder is a type of depression that people experience at the same time every year.  Typically symptoms start in October and continue until April.  The symptoms include:

  • Irritability
  • Headaches
  • Extreme fatigue
  • Increased appetite/cravings
  • Lack of concentration
  • Decreased libido

There are many theories as to what causes SAD, and most of the theories involve light.  Serotonin, a neurotransmitter that affects mood, is triggered by light, and that the decreased serotonin is the culprit.  Others theories involve melatonin, a hormone that affects sleep and mood, because it is affected by darkness.  In either case, light plays a role.

Acupuncture is a very effective option for treating SAD.  Anxiety, SAD, and other mood disorders respond very well to acupuncture.   Acupuncture has been proven to relieve stress and have a relaxing, calming effect on the body. Patients suffering from SAD will often feel immediate relief following a treatment. With regular, continued treatments, acupuncture can help to minimize and prevent SAD symptoms and help the body adapt to seasonal changes.

Acupuncture helps our bodies to regain its natural balance by correcting various systems that are responsible for sleep, energy, and immune system.

Advice for Seasonal Affective Disorder

  • Limit carbohydrates in the form of starches and sweets; add more protein and dark coloured vegetables to your diet
  • Avoid overeating or gaining weight
  • Exercise regularly by walking 15 minutes a day when there is the most sunlight
  • Work by a window to allow exposure to natural light
  • Go to bed earlier and get up earlier so you maximize daylight hours
  • Think positive – keep a gratitude journal

These are health-promoting strategies that will help to relieve your seasonal symptoms and improve  your health.

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At The First Sign Of A Migraine…

At The First Sign Of A Migraine...Migraines can cause debilitating pain, which can lead to a decline in your quality of life and in severe cases, depression. Incorporating a healthy lifestyle with a few simple preventative techniques may stop some migraines before they start.

Self-treatment will not always work, but here are a few tips that may  help reduce the severity of your next migraine.

At the first sign of a migraine:

Remove yourself from your current activity and seek a quite darkened room. Migraines often increase sensitivity to light and sound.

Apply hot or cold compresses to your head or neck.  Ice packs will numb pain, while a hot pack or heating pad will help relax tense muscles.

Apply gentle pressure to your scalp or temples, which will help alleviate muscle tension.

Drink a caffeinated beverage; in small amounts, caffeine can help relieve migraine pain in the early stages.

Healthy Lifestyle:

Daily exercise will encourage your body to release certain chemicals that block pain signals to your brain. These chemicals can help alleviate anxiety and depression, which can make migraines worse. Remember that exercising too vigorously can trigger migraines.

Stress and migraines often go hand in hand, so simplify your life where you can. Delegate what you can, and divide large tasks into manageable chunks – use your time wisely.  If you feel overwhelmed, take a break, try to relax with deep breathing.  This requires inhaling and exhaling slowly and deeply for a minimum of 10 minutes every day.  This type of deep breathing will also help to relax your muscles.

Getting a good nights sleep will also help to avoid migraines. Make sure that you are waking up and going to bed at the same time every day, including weekends, and minimizing distractions in your bedroom by not watch television or working in bed.

Keep a migraine diary – this will help you find out what triggers your migraines. Note when a migraines starts, what you were doing at the time, how long they last and what, if anything, provides relief. Eventually you may be able to prevent migraines by changing patterns in your daily life.

Migraine diagnoses:

While no specific test can determine whether your headaches are migraines, you can help your practitioner make a diagnosis by keeping a migraine diary.  Your migraine journal should include the location, severity, frequency, and duration of your headaches. You should also make note of any prescribed medications you are taking.

Lifestyle choices can help reduce the frequency and severity of your migraines, as well as medication. However, there are other forms of treatment which include massage, acupuncture, chiropractic, Laser and eToims.  Please talk with our health care practitioners to decide which type of treatment is right for you.

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Autumn & Acupuncture | acupuncture victoria bc

Autumn & Acupuncture | acupuncture victoria bcIn Autumn, we observe nature withdrawing inward.  We see leaves wither on the branch as the trees gather energy inward and down to the deep center and roots to protect and guard vitality, like a precious secret, throughout the winter months.

As winter draws near, we notice a similar process in our own bodies. Our skin become pale and dry. Our energy draws inward to protect vital organs from the dampness and cold. We develop the urge to be quiet, sleep and stay indoors more than in the warmer months.

Our modern, urban lifestyle often prevents most of us from the luxury of indulging our natural instincts to hibernate when winter arrives. Exposing ourselves to the elements and over-spending energy during cold months can compromise the immune system, leaving us vulnerable to viruses that cause influenza and the common cold.

For those of us who are unable to spend the winter in Mexico, here are some tips on how to protect your immune system:

Never leave the house with wet hair

Dampness allows cold to penetrate more deeply. It’s especially important to prevent the neck and head from becoming exposed to harsh elements. This is usually the first area to be effected by colds and flu. Most infectious illness in winter begin with a stiff neck and headache.

Avoid eating too many cold foods

In winter, our bodies are using energy to warm our internal organs. Help your body in this regard by eating healthy cooked cereals, soups and stews. Fresh fruit and vegetables are important too, but are to be consumed in much smaller quantity than in summer months. Root vegetables, brown rice and carefully chosen protein sources can be a staple.

Try not to eat too much spicy foods

Even though spicy food is great for warming our bodies, it’s too ‘hot’ in nature to be useful in winter. Spicy foods are used in hot climates to promote sweating in order to cool the body and are delicious, however, spicy foods are an inappropriate choice for use during cold weather.

Wear a scarf and cover your legs

Even those of us who don’t feel the need to cover our necks and legs in winter need to avoid exposing bare skin. A light scarf, thin gloves and tights can be enough to guard against the elements.

Try acupuncture to boost your immune system

There is scientific and clinical evidence to support claims that acupuncture is an effective treatment for migraines and headaches.; as well as getting rid of lingering symptoms of colds and flus that are prevalent this time of year.  Acupuncture works by regulating circulation to the internal organs which in turn allows the immune system to work as nature intended to heal the body.

Written by: Victoria Spaurel, R.Ac., Registered Acupuncturist

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Headache Free is Possible says a Natural Health Practitioner

Headache Free is Possible says Natural Health Practitioner

Headache Free is Possible

Headaches are common, but they are not normal;and being headache free is possible says a natural health practitioner. By finding the cause of your pain, chiropractic care can give you relief to a discomfort that disrupts your life and often makes everyday tasks unbearable.

Headaches are one of the most common problems/symptoms that affect us. Headaches are also one of the most common symptoms, and there are numerous types of headaches such as tension headaches, migraines, trauma headaches, sinus headaches and rebound headaches.

Other common problems that induce headaches are infections, hangovers, stress, fatigue, physical or emotional trauma, problems in the pelvis and lower back, and a malfunction in the upper spinal bones in the neck, affecting nerves, muscles, and blood supply to the head.

On the surface, headaches seem to come in a variety of forms – throbbing, pounding or stabbing. Chiropractors believe that most headaches are ultimately caused by the overloading of the nervous system.
There are an estimated 4.5 million Canadians spending upwards of $60 million dollars each year on over-the-counter and prescription drugs in search for a permanent solution. For some, the medication works, but for many the relief obtained is temporary.

Powerful drugs numb the nervous system so pain doesn’t register and can cause adverse effects on the stomach, liver, and kidneys. For anyone who is suffering from a recurring headache (two-three times a week), it is important to recognize it as a serious sign that something is wrong. Please remember that the headache itself is not the problem.  However, the headache is only a symptom that something else is wrong. Although a quick relief to the pain, drugs provide only a short-term solution to the problem, while the underlying cause of the headache goes untreated.

Migraines are one of the more painful types of headaches often leaving the sufferer in bed and immobilized. Most migraine sufferers notice symptoms that occur before the headache actually hits, such as visual changes, dizziness, muscle contraction, nausea, etc. The headache itself may last from a few minutes to a few days.

The chiropractic approach to headaches, especially repetitive headaches, is to take a good case history. Through the case history and consultation, we can determine patterns and possible causes. A good example would be a headache that begins several weeks after a car accident. In the majority of cases, we will find the problem is usually caused by one or more subluxations (misalignment of the vertebrae) in the neck.

It is important to know that a headache is a warning sign. The more frequent or more severe the headache, the greater the warning sign. Headaches that happen every day or almost every day are called rebound headaches and are caused by overuse of pain medicines. Often these headaches begin early in the morning. The location and severity of the headache may change from day to day. People who have rebound headaches also may have nausea, anxiety, irritability, depression, or problems sleeping.

Talk to your healthcare practitioner about the medicines you are taking. You can safely stop taking some medicines right away; while other kinds of medicine have to be slowly reduced. After stopping the headache medicine, it is common for your headaches to get worse for a few days. Do not make changes to your drug plan without talking with your doctor.

Make an appointment for an assessment or to discuss any questions you might have regarding headaches; and imagine what your life would be like pain free! Remember that headache free is possible says a natural health practitioner.

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