Natrual Ways to Reduce Anxiety – Part 1

A few years ago now, I moved to London and one of my concerns about moving to London was that I would loose easy access to open green spaces.  I have always found that walking through natural green spaces which feel very open have always had a restorative affect on my mental health and general sense of well-being.  I know that now I live in London I am very lucky to live within walking distance of Blackheath, so I can still get my "nature top up".  My reaction to nature, made me wonder if their is any scientific evidence of the benefits of nature on health. A narrative review from Mount Royal University in Canada looked at how contact with nature could help the emotional & mental well-being of cancer survivors.  Researches were encouraged by findings that concluded nature could have a positive impact on the well-being of cancer survivors. Gladwell et al  show that lunchtime walks in nature-based environments may provide a greater restorative effect and may improve essential recovery during night-time sleep, potentially enhancing physiological health.  While it may be difficult to take a nature-based walk at lunchtime, it is much easier in the summer to take one in the evening. For those of you that may be thinking, "walking through parks is all very well for you Joanne, but where am I going to find the time for that!".   Please read on... In 201o researched in the UK looked at evidence from 1,250 people in 10 studies and found fast improvements in mood and self-esteem from green exercise.  (Green exercise is defined as activity such as walking, cycling, running, climbing etc in nature).   The study found the strongest impact was in young people and just five minutes of green exercises can boost mental health. References Ray H and Jakubec SL (2014) Nature based experiences and health of cancer survivors, Complementary Therapies in Clinical Practice 20(4): 188 - 192 Gladwell, V.F.; Kuoppa, P.; Tarvainen, M.P.; Rogerson, M. A Lunchtime Walk in Nature Enhances Restoration of Autonomic Control during Night-Time Sleep: Results from a Preliminary Study. Int. J. Environ. Res. Public Health 2016, 13, 280. Barton J and Pretty J (2010) What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis Environ. Sci. Technol., 2010, 44 (10), pp 3947–3955

In part 1, I explore what a migraine was and how it differed from headaches  and they shared a herbal remedy, last week in part 2 I looked at potential nutrional diffciences.  This week, I want to explore some growing evidence about the impact of exercise. When you are having a migraine it is natural to want to rest and for some people exercise can trigger a migraine.  So I was slightly surprise about the growing evidence that suggest exercise can help migraine sufferers.  Firstly, the evidence all relates to a certain type of exercise known as High Intentsity Interval Training (HIIT).  This is where you alternative periods of intense exercise with periods of less intense recovery. Recently scientists compared the effects of twice weekly HIIT sessions with moderate continous exercise and a control intevention and found that HIIT had most beneficial results.  They found HIIT significantly reduced the munber of migraine days amoung sufferers. Reference Hanssen H, Minghetti A, Magon S, et al. Effects of different endurance exercise modalities on migraine days and cerebrovascular health in episodic migraineurs: A randomized controlled trial. Scand J Med Sci Sports. 2018;28:1103–1112. https://doi.org/10.1111/sms.13023

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.