| Dr. Kestner: 7 tips for headache-free holiday |
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By: DR. MARK KESTNER, Post Columnist
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Posted: Sunday, December 13, 2009 4:09 am
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This is the time of year that headache complaints are on the rise. Colder weather, busier end-of-year schedules, holiday stress, over-indulgence in caloric foods and alcohol are just a few of the reasons that headaches are increasingly more common.
If you have been having severe or chronic headaches and haven’t yet had a clinical evaluation, you should. There are many medical conditions that can cause headaches and some can be serious.
Here are seven tips to help you avoid seasonal headaches.
1. Have a drink. Of water of course! Dehydration can often cause internal physical and chemical changes that can result in various kinds of headache pain. Many people drink less water now than during warmer weather. The lower indoor humidity can cause dehydration. Make drinking a habit, whether you feel thirsty or not. Water is often the cheapest and best medicine to be found.
2. Yes, yes. No, no. Sounds odd, but doing the yes, yes, no, no exercise can stop a headache in its tracks. Simply sit and repeatedly nod your head up and down for “yes” then side to side for “no”. Doing this exercise slowly and cautiously can reduce muscle tension that can be causing headache pain. It may be necessary to repeat it several times. If this activity causes more pain, don’t do it. Send me an e-mail to let me know how it works for you.
3. Get moving. Stretching and casual exercise are great ways to prevent headaches. Being sedentary can often increase the chances of headache problems. After stretching your arms and legs, stretch your spine. Do the cat-stretch. Get on your hands and knees. Stretch your spine up, then down. Now wiggle your hips from side to side. Be careful, do this S-L-O-W-L-Y. If it hurts, stop and make an appointment for a spinal evaluation.
4. Adjust to winter temperatures. Winter is here. Allowing your body to gradually adjust to cooler temperatures is better than keeping the thermostat set to “summer” in your home. This will help prevent sinus headaches!
5. Watch those treats! Over-indulgence in festive treats can lead to increased weight gain, digestive distress and headaches.
6. Prepare for exasperating shopping and traffic. There are many more people out shopping than usual, and some are rude and inconsiderate. Prepare to be a good example by keeping your cool and showing kindness to others. Eat ahead of time, stay hydrated and relaxed. Being prepared to handle the stress prevents headaches.
7. Take a breather… literally. Take a few minutes each day to practice slow breathing. Medical research has clearly demonstrated that you can lower your blood pressure and stress level by practicing this breathing exercise. Sit quietly for a few minutes, breathing deeply and comfortably. Now, breathe in slowly, for about three to four seconds. Now exhale even more slowly, for about six to eight seconds. This takes some practice, and if you need to suck in some air while you are learning, that’s OK. Just try it again after that gasp. Do this for fifteen minutes per day and you will see positive improvements.
Murfreesboro Post Bonus Tip (Because we always want to deliver more than promised!)
Sing a song or laugh out loud. It doesn’t matter if you sing as poorly as I do. Sing out loud in the shower or in the car. When you see or hear or even think of something funny, enjoy a hearty guffaw. Research has shown time and again that these kinds of activities lower blood pressure, release stress, and prevent headaches! Sure, you’ll look ridiculous to other drivers… just smile and act like they’re the crazy one!
If you have chronic headaches that won’t go away, call your chiropractor. More than ever, patients are finding relief in chiropractors’ offices for chronic headache pain. Tension, sinus and even migraine headaches usually respond to a series of chiropractic treatments. Our office sees many patients with complaints of headaches. Chiropractic care and acupuncture have both been very helpful for headache patients. Sometimes patients have suffered so much that relief seems like a miracle.
Next week: Some lessons about living I learned from a child!
Dr. Mark Kestner
mkestner@DrKestner.com |
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