Headaches Treatment & Prevention – Part 3

Here are some top tips on how to live to 100.  These tips are from Dr Claudia Kawas at the University of California, on of the world's leading scientific researchers into longevity and scientists at Northwestern University Feinberg School of Medicine in Chicago and the scientists working on the Blue Zone project. Scientists studying lonevity are tyring to answer the question why doesn one person live until they are 94 while another dies at 75.  Dr Claudia Kawas has spent 15 years studying "super-agers" - those who live until into their nineties and beyond while keeping their minds sharp.  By studying the lifestyles of these "super-agers" scientists have discovered some common lifestyle habits and traits including:

1. Drinking two cups of coffee a day
2. Don't over eat
3. Get out and socialise including talking to strangers
4. Drink two glases of wine a day
5. 15 mins of light exercise a day
6. Positive thinking or optimistic outlook in life
7. Resilience when bad things happen
8. Having a purpose/ belief in life
9. Put others including family first
10. Be with the "right" people for you
11. Healthy eating i.e. more plant based diets

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

Unfortunately no one totally understands what causes muscle cramps. Most authorities agree that in skeletal muscles they are frequently caused by the hyper-excitability of the nerves that stimulate muscles. Rather than thinking of a single cause of muscle cramps, I find it more helpful to think in terms of risk factors. A field study of 433 Ironman triathletes suggest that those so cramped had exercised harder than usual, had a family history of cramping and had previous tension or ligament damage. Because muscle cramps often occur due to muscle fatigue the problem may be related to nerve malfunction creates an imbalance between muscle excitation and inhibition which prevents the muscle from relaxing. (see Schwellnus et al 2004). In summary although muscle cramps are likely to be related to overexertion there are other contribution factors. References Shang G, Collins M and Schwellnus M (2001). Factors associated with self-reported history of exercise associated muscle cramps in Ironman Triathletes: A case-control study, The Clinical Journal of Sports Medicine 21(3): p204-210 Schwellnus MP, Nicol J, Laubscher R et al (2004). Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping in distance runners, British Journal of Sports Medicine 38(4): p488-492