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OPTIMIZE YOUR HEALTH
Healing Headaches
Simple Techniques for Complicated Headaches
By Ryan Seay, Ph.D., Clinical Psychologist
Researchers estimate that about 45 million Americans suffer from
headaches of various types. Headaches vary by diagnoses such as
migraine, tension, sinus, etc. The triggers for headaches vary
as well, from chronic muscle tension, drinking wine, sinus infections,
etc. Headaches account for about 8 million physician office visits
per year. How many headaches do you have per year (or per month)?
What can you do to reduce the frequency and severity of your headaches?
Below are some evidence-based ways to reduce or eliminate headaches.
While headaches and their treatment are sometimes complicated,
typically they can be managed or eliminated by simple techniques.
The mind-body techniques below may seem simple, well, that’s
because they are. But simple doesn’t mean worthless. In fact,
they are powerful. And they work when used regularly.
- Stay in shape. As part of staying in shape, walk at least 20-30
minutes, 3-5 days per week.
- Eat well-balanced meals. Eat more fruit
and vegetables. Eat less processed foods.
- Reduce stressors in
your life. Keep track of the things that stress you out. Note
the stressor that happens more frequently. Implement a plan to
change those high frequency stressors.
- Learn to breathe correctly
to balance your mind and body. A balanced mind and body allows
for optimal self-healing and optimal health.
- Learn guided imagery
to help positively influence the reduction of headaches.
- Learn
to illicit the “relaxation response”. This
daily practice may include learning a simple meditation or a
form of progressive muscle relaxation. As little as 5-10 minutes
of daily practice may produce a significant reduction or elimination
of you headaches.
—June 2007
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