There are a lot of stretches out there. This is one I like.
Like video instruction?
take a look at this one: http://drgwilliam.com/2009/12/21/breathing/
or this one: http://drgwilliam.com/2009/12/04/sleep-better/
I like to read. About once each year I read a book that is about nutrition. I like some good suspense/action novels, and I throw in a few business management books too. I am almost done with If It’s Not Food, Don’t Eat It! by Kelly Hayford, CNC. It was recommended to me to by Minda Coombs, a nutrition consultant in here in Camas–www.eatwellbewell.net
- Drink half your body weight in ounces per day (no surprise here), drink filtered, room temperature water.
- Eat fruits alone and on an empty stomach so that it does not get a chance to mess with your blood sugar and you can digest it better.
- Vegetables are the only food that are safe to eat in nearly unlimited amounts.
- Try to eat six different vegetables each day–preferably of different colors.
- Simple carbohydrates like white flour and sugar are fast releasing cause your energy to spike, then drop dramatically. Complex carbs like whole grains, yams, and squash are slow releasing, provide sustained energy.
- Limit meat to 1-3 servings per week (I am not sure how I feel about this one). Cook meat at low temperatures to preserve the nutritional value.
- The best oil is virgin coconut oil. Flaxseed oil is good, but you can’t cook with it.
- Allow 2-3 hours between meals or snacks, and don’t eat for 2-3 hours before bed.
- Don’t drink beverages with food, instead drink 15-30 minutes before a meal, and 30-60 minutes after. This may aid in digestion because saliva and enzymes can be diluted, which can impede proper digestion.
- “Chew your juices and drink your food” meaning slosh juices around so that they mix with saliva, and chew solids until they are completely indistinguishable. This will make the nutrients more available to your body.
- Eat protiens and starches at separate meals to aid in digestion.
- Eat light in the morning, biggest at noon, and nothing after 7PM.
- Eating certain fresh vegetables twice a day, instead of twice a week, can cut the risk of lung cancer by 75%, even in smokers.
- Some studies now show that eggs do not in fact raise LDL (aka ‘bad’) cholesterol.
- Soak nuts overnight (beans too) for easier digestion.
- Eating the same foods over and over can tax the system and deplete enzyme stores, which is how food intolerances can develop
- The most common food intolerances are wheat, dairy, soy, and (darn it) sugar.
- The gluten in wheat makes it sticky, which makes it hard for the body to digest.
- Dairy products are not that great a source of calcium. It is just clever advertising by the “dark side”.
- Soy contains a protein enzyme inhibitor which prevents many nutrients from being properly digested. (The last nutrition book I read talked about how soy is nature’s perfect food, with nearly all of the essential nutrients, in the right proportions. If you look long enough I believe you can find an expert on any view you like.)
- Fermented soy (miso, tempeh, soy sauce) is less likely to cause an allergic response than soy isolates, soybean oil, and pretty much every form of soy that we like to eat.
As a routine part of the history taking process with my patients I ask: “Do you get headaches?” I frequently get this response: ”Only the normal ones.” To this I ask, “What is a ‘normal’ headache?” Maybe it is normal to not have a headache at all.
And then, there are those who feel that the cause of their headache must be lack of ibuprofen, since the headache is held at bay when two ibuprofen are consumed every six hours. The truth is, something causes headaches. The best way to ‘treat’ them is to remove the cause, not just mask the symptoms. There are lots of types of headaches, the ones I see the most are the classic tension headache and the infamous migraine. I have worked with headache patients as young as seven and as old as you can imagine.
So, I hope you are reading this because you want to know what you can do that does not include opening a pill bottle. Here is my short list. Allow me to add this disclaimer first: these are not for all cases and it is wise to consult with a doctor in person before trying any new protcols.
- Chiropractic: of course I have to put this on my list. Based on my own observation I have found that an adjustment will favorably affect 9 of 10 headaches (even migraines). Of those, about half seem to go away entirely within a very short time. The connection is simple: neck bones that are not moving well can contribute to muscle spasms, poor blood flow, and nerve irritation.
- Ice: some headaches have a more direct link to blood flow and these will often respond well to the placement of an ice pack at the base of the skull for 10-15 minutes. The cold will constrict the blood vessels, which can decrease the throbbing sensation often associated with headaches. You can double this one up with the next one.
- Roll up a towel: many tension type headaches are accompanied by some tight and unhappy muscles in the neck and upper back. If you lay on your back, with a towel rolled loosely under your neck it may give your muscles a break while keeping your neck in a neutral position. See my pillow tips here.
- Acupuncture: I am not an acupuncturist, but I know it works and I know several really good ones. Call my office at 360-834-3434 and I would be happy to give you some names.
- Massage: This can compliment the chiropractic adjustment really well. A good therapeutic massage will increase blood flow to grumpy muscles, drain lymphatic toxins, and it usually feels great. If you read this far, call to schedule a massage and adjustment and I will give you a $10 credit.
- Only eat food: I just started reading a great book called “If its Not Food, Don’t Eat It”. If you put sugar water in your car it might start to have problems, right? Your body can react the same way to many things that you eat, but shouldn’t be. Lots of different ‘pseudofoods’ can trigger headaches. Some big offenders include caffeine, alcohol, red meat, chocolate, aspartame, and the list goes on. Watch out for processed food loaded with stuff you can’t pronounce–these can send your body on a downward spiral to many chronic health problems.
- Exercise: This is an answer to just about any health related problem. Not only does it reduce emotional stress, but if you strengthen some postural muscles, you can reduce the chances of getting a lot of muscle tension type headaches. Call me and I will teach you some good postural exercises. Later I will probably post a video with a demonstration.
- Laser: read all about it here.
Hope this helps!
