Headaches – Introduction
Headaches are one of the most common complaints. Yet despite this, the precise mechanism and cause of certain types of headache remains unclear.
The three main types of headache are
- Tension
- Migraines
- Cluster
Tension headaches – are characterised by constant pressure or tightness that affects both sides of the head accompanied by contraction of the neck muscles. They are the most common type of headache. The exact cause is unclear, but tension headaches have been linked to things such as stress, poor posture, skipping meals and dehydration.
Migraines – are typically characterised by a throbbing or pulsating pain. In addition you feel worse for physical activity and there often additional symptoms such as nausea, vomiting, increased sensitivity to light, sound and/or smells.
Cluster Headaches – are characterised by being very severe but generally lasting less than one hour. One characteristic of cluster headaches is that the pain is often centred on the eye, which may water. They are called cluster headaches because they can occur up to eight times in one day, for a few weeks or up to two months. Their cause is unknown but there is subjective evidence to suggest the triggers may include alcohol, strong smelling substances or extreme rise in temperatures.
Identifying which type of headache you have can be very difficult as tension headaches and migraines share many of the same traits.
Treating and preventing headaches depends on the individual and type of headache. It is often advisable to keep a diary in order to identify which type of headache(s), they experience and if there are specific triggers that can be avoided.
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What aids chronic knee pain?
According to Arthristis research Uk, many of the 4.5 million people in the Uk with osteoarthritis of the knee, suffer with chronic knee pain. This includes my dad, so this piece of research caught my attention. A group of researchers from Standord University working with counterparts in China conducted a review of 19 randomised control trials to examine whether accupuncture was effective for knee pain. They considered both the visual analogue scale (VAS) of measuring knee pain and Western Ontario and McMaster Universitities Osteoarthritis Index (WOMAC). They concluded that accupuncture can be effective in relieving chronic knee pain 12 weeks after treatments. Reference , et al Updated systematic review and meta-analysis of acupuncture for chronic knee pain.
Arm and Hand Stretches
These stretches can either be done as a complete series or individually and most of them can be done at your desk. Some will ease tension in specific parts of the body whilst others are generally relaxing. Please remember stretching should always be relaxing and never painful! To get maximum benefit from these stretches you should do them daily and hold each stretch for 15 seconds and repeat twice unless otherwise stated. Arm and Hand Stretches
- Stand with your feet together, keeping you feet together and your knees soft. Raise your arms alternatively swinging them over your head as if you were performing backstroke.
- Raise your left arm above your head and push up as high as you can. Feel the stretch down the left side of the body. Hold for 30 seconds. Repeat on the right.
- Raise your right arm to the side, keeping at shoulder height. Point your fingers towards the ceiling and push your palm away from your body. Hold for 30 seconds and repeat on left side.
- With your right hand by your side, point your fingers behind you with your palm facing up. Push your right shoulder and wrist towards the floor, then make a fist. Hold. Repeat on the other side.
- Keep your arms by your side and clench your fists as tight as you can, then spread your thumb and fingers as far apart as possible.
- Let your arms hang loosely by your side and shake them for about 15 seconds.
Is this you…
Like a trusty guard dog, your smart phone probably rests right next to you (or even under your pillow) every night when you go to sleep. You’re able to answer calls, texts and emails at a moment’s notice – even during the wee hours of the night. And isn’t that the best part about technology? Always being connected and never truly shutting down or logging off? Not so fast. You probably don’t even realize how your smart phone habits are affecting your sleep. 1. It keeps your mind psychologically engaged Smart phones were designed to make us more productive and our lives easier. They’re designed to entertain us and provide information. But when it’s time to turn off the lights and go to sleep, the last thing our brain needs is more information and more entertainment. (And that seems fair enough – we give our brains enough to think about during the day!) The smart phone era has forced us to feel like we can never really log off, even when we’re sleeping. Your mind can stay active and engaged long after you’ve scrolled through Instagram or responded to a few work emails. Going to bed and falling asleep should be a peaceful, happy and relaxing experience. Engaging with your phone too close to bedtime can negatively impact those feelings. 2. The blue light from the screen suppresses melatonin Blue light from screens of laptops, tablets and smartphones supresses melatonin. Melatonin is a hormone responsible for controlling your sleep-wake cycle. So when your body runs low on it, you can experience insomnia, tiredness during the day and irritability. 3. Alerts delay REM sleep Knowing your smartphone is at hand can mean you are aware of new email alerts or social media alerts. These alerts or simply waiting for these alerts can delay REM sleep. So if you want to improve the quality of your sleep simply have 1 hour technology free before bed. Reference https://www.physiology.org/doi/full/10.1152/japplphysiol.01413.2009
