Did you know this reduces your changes of getting a cold or flu?

It is very easy right now with the constant news reports about the spread of Coronavirus to flip from being informed and aware to worried about our own health & saftey and that of our friends & family. So right now acknowledge how you feel about the spread of the Coronavirus, whether its anxiety, worried, fear etc.  Often what happens when we get anxious, worried or fearful is that we project that state into our future.  So at this current moment, most us are healthy; our loved ones are well, and life is fine. So, be grateful for the things that are going well in your life right now and focus on the present.  And breath! Two long running studies in the US which collected information from male war veterans and female nurses aged around 60 to 70 years old when they completed optimisim questionaires.  People who had the highest optimism scores had a lifespan about 9% longer than those with the lowest scores.  The most optimistic were in fact no more likely to live to the age of 85. This reseach cannot prove cause and effect.  Both optimisim and lifespace may be influenced by many hereditary, health, lifestyle and personal factors.  People with a good overall standard of health and wellbeing are probably more optimistic about their future.  While researchers attempted to adjust their analysis for these sorts of factors, it's hard to remove their influence fully. Nevertheless the research does highlight that optimists live longer and the importance that mental health and wellbeing can have on physical health. So right now focus on what is going well in your life. Research https://www.nhs.uk/news/mental-health/reason-be-cheerful-optimists-live-longer-study-reports/

Having looked at how to describe and classify headaches & migraines in my introduction, I then moved on to look at how massage can help sufferers in part 1. Then in part 2 I looked at how nutrition and Bowen technique could help.  I want to continue to explore the impact of complementary therapies on headaches. Cranio-Sacral Therapy Cranio-sacral therapy is a system of alternative medicine intended to relieve pain and tension by gentle manipulations of the skull regarded as harmonizing with a natural rhythm in the central nervous system. Cranio-sacral therapists suspect the occipito-atlanteal junction at the top of the neck may contribute to the cause of headaches especially migraines.  If the first vertebrae and the occipital condyles at the base of the skull become jammed together or fixed, which effects the vagus nerves, throwing the parasympathetic nervous system into dysfunction.  Cranio-sacral therapists report releasing the occipital condyles nearly always results in the reduction of migraines patterns in clients. Acupuncture Acupuncture is a treatment derived from ancient Chinese medicine in which fine needles are inserted at certain sites in the body for therapeutic or preventative purposes.  There is some scientific evidence acupuncture has a beneficial effect on headaches and migraines (see >> http://www.nhs.uk/Conditions/Acupuncture/Pages/Evidence.aspx)

I recommend Cat-Cow a yoga posture where you move slowly between the two positions to increase your spine's flexibility. Yoga Cat-Cow Position Guidelines

1. Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
2. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears.
3. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
4. Release the crown of your head toward the floor, but don't force your chin to your chest.
5. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
6. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.

• Place your forearms on a bolster or stack of firm blankets to lift your torso more upright. This variation is especially useful for women who are pregnant.
• If your knee caps hurt, fold your mat or place a firm blanket under your knees.
• You can practice this pose throughout your day and while traveling. Sit in a chair (or airplane/bus seat) with your feet flat on the floor. Press your hands against a table, desk, or wall in front of you and perform the same spinal movements as in the regular pose.

• In Cat, let your head drop, releasing the back of your neck. Do not force your chin to your chest.
• Also in Cat, you can increase the abdominal massage and strengthening effects by drawing your belly button firmly in toward your spine
• In Cow, let the movement start from the tailbone. Allow your neck and head to be the very last part of the movement.
• Keep your shoulder blades broad and draw your shoulders away from your ears. This helps to protect your neck during the movements.
• Be aware of your breath and its coordination with your movements. Imagine your breath traveling up and down your spine as you inhale and exhale, like an ocean wave flowing onto the beach and retreating.