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Thanksgiving Migraine Triggers and How to Avoid Them

With Thanksgiving just around the corner, many Americans are gearing up for the unofficial kickoff of the holiday season, and with the holiday season comes the holiday stress. However, while many are worrying about finding the best Butterball for their Thanksgiving dinner, those living with migraines have the added stress of knowing their symptoms could intensify at any moment.

If you are one of the millions of Americans living with migraines, make sure to check out these common migraine triggers and how to avoid them during the holidays.

Keep a Regular Sleep Schedule

Changing sleep patterns is one of the biggest triggers for migraine sufferers. Don’t let the stress of your holiday party get in the way of your sleep.  If you’re having a hard time sleeping, make sure to minimize caffeine intake, avoid electronics for at least an hour before you go to sleep, and refrain from eating or drinking within two hours of when you intent to go to sleep. For many, taking a hot shower or bath 90 minutes before bedtime has been shown to help improve sleep quality.

Avoid Excessive Drinking

Alcohol is a huge trigger for those who suffer from migraines. However, we understand that Thanksgiving and red wine go hand in hand. If you do decide to partake in adult beverages, make sure you don’t drink too much and ALWAYS have at least one glass of water per alcoholic beverage.

Take a Break

Between the different smells of each Thanksgiving dish, the sound of football on TV, and the bright kitchen lights, Thanksgiving comes with a bit of sensory overload, especially for migraine sufferers. If you’re feeling a little bit overwhelmed by any sensory factors, take a break! Studies have shown that [...]

10 Tips to Combat Seasonal Depression

With the days getting shorter and the weather getting colder, seasonal depression is just around the corner for many. Seasonal depression, also known as seasonal affective disorder (SAD), is a mood disorder characterized by depression that occurs at the same time every year – usually in the winter.

Those who suffer from major depressive disorder year round may also see an increase in depressive symptoms during the winter months. The cold weather, lack of sunlight, and holiday stress can all be factors leading to an increase in depression.

If you or a loved one live with depression during the winter months, or if you’re just looking for a way to destress and stay positive this winter, check out these tips:

Light Therapy: Light therapy boxes give off light that your brain perceives the same way it does sunlight. They are designed to manipulate your natural release of melatonin to keep you happy and awake.
Stick to a Schedule: Depression is known to correlate with other mental health issues. Many people with seasonal depression are prone to insomnia and/or anxiety. Maintaining a regular schedule can improve sleep while keeping your life predictable, which can reduce anxiety.
Get Some Fresh Air: Try to spend at least 10 minutes a day outside, even when it’s cold. This has been shown to increase mood, especially during the daylight hours.
Exercise: By now, most of us know that there is a direct relationship between exercise and mood. Adding some light cardio into your daily routine could help you feel better, sometimes as soon as that day!
Diet: Recent studies have shown that eating healthy foods for as little as three weeks can help decrease symptoms of depression [...]

Chill Out! 5 Ways to Naturally Reduce Body Heat

Anyone who’s ever been through a hot flash knows how hard they can make many day-to-day activities. There are many supplements and therapies that claim to reduce hot flashes, but not everyone finds solace in those remedies. Many people don’t want to use harsh chemicals to treat their menopausal hot flashes.

Check out these 10 ways to naturally reduce your body heat during a hot flash.

Drink Water: Being dehydrated can be a factor in the severity of your hot flash. By keeping yourself hydrated, you may be able to lower the frequency and severity of hot flashes. Coconut water can offer a faster relief when needed due to the vitamins and electrolytes it contains. Many people find that adding water-based foods to their diet can also help. Some examples are: cucumbers, watermelon, strawberries, lettuce cantaloupe, oranges, celery, zucchini, and tomatoes.
A Cold Foot Bath: If you have a hot flash at home, placing your feet in a cold foot bath can cool down your body AND allow you to relax.. Simply fill a bucket with cold water and ice and place your feet in. If you are having a severe hot flash, a cold shower or ice bath can be unpleasant, but may offer almost instant relief. These techniques can also work to reduce a fever when you’re sick.
Sitali Breathing Exercises: The Sitali breath technique has been hailed by many women for calming down their hot flashes. This one can be done at home, in the car, or even at work – if you don’t mind looking a little bit silly. Read Healthline’s guide to Sitali breathing below:

Sit in a comfortable seated position.
Stick out your tongue and roll [...]

Migraines and Depression: 5 Ways to Treat Naturally

Millions of Americans suffer from migraines, making them five times more likely than those without migraines to suffer from depression. Fortunately, there are many ways to decrease symptoms of both naturally.

Diet: There are many known foods that can trigger migraines in people, many of which also “feed” into depression symptoms. A few are

Processed Meats (hot dogs, deli meats, bacon, sausage, etc.)
Cheeses (blue cheese, feta, cheddar, parmesan, Swiss, etc.)
Anything with MSG
Very sugary foods (candy, ice cream, pastries, etc.)

Alcohol Intake: Drinking too much can lead to both migraine flare ups and increased depression symptoms. Alcohol of any kind should be consumed in moderation, and by drinking too much, you are putting yourself at risk of experiencing exacerbated migraine symptoms and depressive episodes.
Exercise: By exercising regularly, you cut down your risk of both migraines and depression. Exercise releases endorphins in the brain, a chemical associated with the feeling of happiness. Regular exercise is also known as a stress reliever, and with stress being a major trigger of migraines, this is a great way to keep your symptoms at bay. However, be sure to keep hydrated, as dehydration can cause severe migraines. Exercise should be used as preventative for migraines, not treatment. If you already have a migraine, exercise may make pain worse.
Acupuncture and Acupressure: Acupuncture and acupressure are two treatments that focus on adding pressure to parts of the body and certain nerves that may relieve pain in other areas of the body. It has been known to help migraines and migraine-associated nausea, as well as relieve stress that may be at the root of both migraines and depression.
Try Yoga: By focusing [...]

Hot Flash Groups: Which Are You?

Hot flashes, the sudden feeling of heat that many women experience before, during, or after menopause, create severe discomfort in the lives of the women who suffer from it. Hot flashes cause flushing and sweating that can negatively affect a woman’s daily life – including sleep disturbances, muscle weakness, and even depression. There are four major categories a woman can fall into for hot flashes – which are you?

Early Onset

For some women, hot flashes can start five to ten years before a woman’s last period. These hot flashes are considered “early onset” and can start even before a woman reaches “middle age.” The severity of these flashes are considered “middle-of-the-road”.

Late Onset

“Late onset” hot flashers do not experience their first hot flash until after menopause. These hot flashes typically last between two and five years after their last period. Like early onset flashes, late onset hot flashes are typically considered average in terms of severity.

The Lucky Few

There are a group of women, “the lucky few,” that never experience a hot flash before, during, or after menopause. Some of these women experience only a few hot flashes over the course of menopause. If one of the lucky few does have a hot flash, it is typically still uncomfortable, but not as severe as some of the other groups.

Super Flashers

“Super flashers” could also be considered the “unlucky few” in this scenario, as these women experience hot flashes earlier in life, similar to the early onset group, but also experience hot flashes for up to 15 years after the end of menopause. This means that the 1 in 4 women that fall into this category can experience hot flashes for over 25 years. While super flashes [...]

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    Can a Healthy Lifestyle Really Improve Polycystic Ovarian Syndrome?

Can a Healthy Lifestyle Really Improve Polycystic Ovarian Syndrome?

Polycystic Ovarian Syndrome (PCOS) affects 1 in 10 women in America. The cause of this common hormonal disorder is unknown, however factors like excess insulin, low-grade inflammation, and excess androgen may play a role in the severity of symptoms. Complications of PCOS may include infertility, liver disease, metabolic syndrome, type 2 diabetes, sleep apnea, depression, anxiety, endometrial cancer, and more.

Diet

While there isn’t one cure-all diet for PCOS, it is widely accepted that engaging in healthy eating behaviors can decrease the severity of some PCOS symptoms by reducing your body’s insulin resistance. Experts recommend a balanced diet for patients with PCOS, meaning that they should eat a variety of fruits, vegetables, whole grains, fat-free or low-fat dairy products, and proteins like lean meats, poultry, seafood, or eggs.

This diet can benefit PCOS patients because this includes incorporating more foods into your diet that are low on the glycemic index (GI). These foods take longer to digest and absorb, which helps raise your blood sugar levels at a slow rate, meaning that your pancreas doesn’t have to over-exert itself to produce insulin. Some also believe that this diet can limit chronic inflammation, which researchers believe may be linked to PCOS.

Exercise

It is a good idea to include regular exercise into your daily routine if you suffer from PCOS, as exercise allows your body to use glucose for energy rather than requiring your pancreas to produce insulin to break it up. There is no one specific workout that can benefit you most, but health experts across the board believe that adults should get 150 minutes of moderate exercise a week (30 minutes, 5 times a week) or 75 minutes of vigorous exercise per week (15 minutes, 5 times a [...]

Hot Flash Tips (All Natural!)

Hot flashes are an intense and sudden feeling of warmth that affects millions of men and women around the world. Typically, hot flashes affect women during the stages of menopause, however there are other medical conditions that can cause a hot flash.

During a hot flash, you may experience the following symptoms:

A sudden feeling of warmth spreading through your upper body and face
A flushed appearance with red & blotchy skin
Rapid heartburn
Perspiration, mostly on your upper body
A chilled feeling as the hot flash disappears

If you experience hot flashes, or know someone who does, follow these 5 simple ways to help curb the heat!

Layer Your Clothes

Layer your clothes? Why would you want to layer up if you know you’re going to have a hot flash? This is more of a tip to keep you prepared… Wearing a sweater out with no tank top is going to make the hot flash harder to recover from if you don’t have anything under your sweater to allow you to take it off and cool down.

Pro tip: Loose fitting clothes will also help your body cool down faster after a hot flash.

Drink Lots of Water

Drinking water and staying hydrated on a daily basis is important to many aspects of our health overall. Specifically in women with menopause, it helps with hot flashes because your body’s cooling system is operating within a thin margin of error during menopause, and a critical component of managing that system is providing enough water to keep the system cool.

Skip the Spices:

Go easy on the hot and spicy food if you’re experiencing hot flashes. Spices are the easiest and most natural way to heat your body up, [...]

Helpful Tips for Your ADHD Relationship

Every relationship has its shares of ups and downs and pressures. However, for adults with attention deficit hyperactivity disorder (ADHD), the pressures can be even greater. Studies have shown that adults with ADHD have more marital problems and higher incidence of separation and divorce than those without the condition. One reason is because of the everyday stresses of a relationship can be heightened for those with ADHD and for their spouses. It can be common for the partner of someone with ADHD to feel frustrated, exhausted and irritated. While each relationship and case of ADHD is unique, there are some common relationship stressors that many adults with ADHD and their partners can encounter. Here are some tips that can help a person with ADHD and their partner navigate their relationship with ADHD:

Manage Time: One of the biggest issues for people with ADHD and their partners is time management, specifically being late. The person with ADHD may interpret time statements such as “we will leave in about an hour” as having plenty of time to do just one more thing. Their partner may become annoyed because they are then always late to everything. To stay on schedule, talk ahead of time about what time each of you wants to leave at to go to an event and make sure that each of your expectations match.
Clear Out Clutter: Clutter always leads to disorganization, which can become overwhelming for a person with ADHD. This can lead to their partner becoming frustrated when finding socks in different drawers or dishes scattered in different cabinets. You can avoid this by setting time aside once a month to clean out cabinets or closets together. This way, you [...]

Migraine Prevention Tips

Migraines are tough. Whether it’s throbbing pain or feeling dizzy, they definitely aren’t welcome.  According to the Migraine Research Foundation, contrary to popular belief, a migraine is not just a bad headache. It’s a debilitating assembly of neurological symptoms that typically includes severe throbbing and recurring pain on one side of the head. So whether you get them frequently or every so often, here are a few tips to manage and prevent your migraines.

Keep a diary: Keeping a diary log of all your migraines will help you get a better understanding of the trigger factors causing your migraines to occur.  Complete your diary for 1 to 3 months to track your actions, record what you ate and how severe the migraine is. Eventually, you will start to notice some patterns, allowing you to change or improve upon some of your habits.

Treat your Migraines Consistently: When you get a migraine, give yourself consistent treatment each time. Take the same relief medications or perform the same relief rituals (breathing, scalp massage, etc.) that work best for you. This consistency should help train your body and reduce the length of time you suffer from your migraine.

Get More Sleep: Lack of sleep is a major contributor for people who suffer from migraines.  According to the National Sleep Foundation, the average adult should be getting 6-10 hours of sleep every night! So snooze a little longer!

Try to Relax More: Even if it’s finding a few minutes a day to step away from your desk – it helps.  Rhythmic and deep breathing are recommended as great ways to relax.  Inhale slowly and exhale slowly.  Pay attention to how your mind and body naturally relax and release any stress you may [...]

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    What is a Rebound Migraine and How Do You Rid Yourself of Them

What is a Rebound Migraine and How Do You Rid Yourself of Them

Often times, people will use medication to treat headaches and migraines, which can actually cause a boomerang effect. Your daily routine could go something like this: you have a migraine, you take a pill. A day later, you have another migraine, so you take another pill. After several days or weeks of this cycle, you get a dull, chronic, aching head.

A rebound migraine is also known as a medication overuse or analgesic rebounds. They occur because ongoing use of pain relievers “rewires” the pain pathways in your brain. They are actually pretty common though, as 50% of migraines and 25% of headaches are thought to be “rebounds”. However, these are relatively easy to treat once you’re aware of the problem.

Who is at risk?

Taking pain medication for headache or migraine daily or almost every day
Taking pain medications containing caffeine or butalbital
Having a previous history of rebound migraines

How to prevent a rebound migraine:

If you suffer from frequent migraines, talk to your doctors to see if medication to prevent the migraine before it starts would be a better option.
Ask about other treatment approaches such as antidepressants, which have been shown to ease migraine pain.
Limit your use of pain relievers. Over-the-counter pain medicine should only be used 15 or fewer days a month.

Weaning off Pain Relievers

If you have a rebound migraine or suspect your medication is causing a migraine-type headache, talk to your doctor. The best choice may be to stop taking the medications you have been using and discuss with your doctor about when to start again. Your headache may get worse, along with possible side effects, but should subside after a few days. Always talk [...]