More tips on how to prevent Delayed Onsite Muscle Soreness

After introducing headaches, I then explored the downside of orthodox treatments and how massage can help.  Now I want to share with you how other complementary therapies may help. Nutrition We all know that if you suffer from headaches you need to avoid becoming dehydrated. But what can be equally important is to control your blood sugar balanced by avoiding sugars and refined carbohydrates (i.e. anything sweet, fluffy or white!) . Certain food substances – such as histamine, tyramine and phenylethylamine – can trigger headaches or migraines. These foods include cheese, citrius fuits, red wine, chocolate & coffee. There is a time lag between eating these foods and an attack, as the problem arises when the food reaches the liver. Some research has been done on the benefits of Omega (3, 6 & 9) essential fatty acids will help control pain & inflammation for migraine sufferers. [Harel Z, Gascon G, Riggs S et al. Supplementation with omega-3 polyunsaturated fatty acids in the management of recurrent migraines in adolescents. J Adolesc Health 2002 Aug;31(2):154-61. 2002.] Bowen Technique The Bowen Technique is a hands on therapy that is applied using very gentle pressure. The practitioner uses thumbs and fingers on precise points of the body to perform Bowen's unique sets of rolling-type moves which stimulate the muscles and soft tissue of the body. In association with the Migranie Action Assocation some research was carried out into the effectiveness of receiving Bowen Technique treatment to allieviate migraines. All study participants had been diagnosed as migraine sufferers by their GP. 31 out of the 39 study particpants experienced a positive result of either

• Reducation in frequency of migranies
• Reducation in the degree of pain experienced
• Reduction in both the frequency of migraines and the degree of pain experienced

Chemotherapy and radiotherapy are the standard approaches to slow the growth of colon cancer  - but high intensity exercise can have the same positive effect - a new study has found. Even a short session of high intensity interval training (HIIT) can induce changes in blood cells that slow the growth of colon cancer cells or even kill them off completely. These positive effects were seen after just one exercise session, although the colon cancer patients went on to complete 12 HIIT sessions over a month. Even after the first session, blood samples showed an increase in markers of inflammation, and when cancer cells in the lab wehre exposed to these samples they started dying, researchers at the University of Queensland have discovered. Although earlier studies have shown that intesntive exercise can dlow the growth of cancer cells, the researchers were surprised to see it was also reducing the number of cancer cells, suggesting they were beign killed off. Reference James L. Devin, Michelle M. Hill, Marina Mourtzakis, Joe Quadrilatero, David G. Jenkins, Tina L. Skinner. Acute high intensity interval exercise reduces colon cancer cell growth. The Journal of Physiology, 2019

In our day to day lives, during the times when we are deciding what to eat or whether to watch TV or take a walk, who is more likely to be around us, our family, friends, flat mates or a doctor?  Even for individuals living with a chronic condition who will probably only spend a few hours a year with medical professionals compared to the thousands of waking hours with family and friends. Recently researches discovered that women are more likely to survive breast cancer if they have a strong social network of friends and family, whereas those who are more isolated are twice as likely to die of the disease. University of Pennsylvania have found that good health is more likely if people see fewer doctors and more of their family and friends especially if they get their support and help.  They discovered that people are more likely to make healthier choices - like going for a walk over watching TV if they are around family and friends.  In addition people are more likely to go to the gym if they have someone to go with. Being part of a group e.g. family, friends, book club, tennis club, social group, religious/spiritual practice seems to aid our motivation to be healthier in terms of diet, exercise, smoking or drinking.  This could be because being part of a group enhances your sense of meaning in life, which in turn leads you to better take care of yourself.  Or it could be down to feeling a sense of responsibility towards other or even just wanting to fit in. References D A. Asch, and R Rosin, Engineering Social Incentives for Health, N Engl J Med 2016; 375:2511-2513 Kroenke, C. H., Michael, Y. L., Poole, E. M., Kwan, M. L., Nechuta, S., Leas, E., Caan, B. J., Pierce, J., Shu, X.-O., Zheng, Y. and Chen, W. Y. (2017), Postdiagnosis social networks and breast cancer mortality in the After Breast Cancer Pooling Project. Cancer, 123: 1228–1237. doi:10.1002/cncr.30440 Tarrant, M., Warmoth, K., Code, C., Dean, S., Goodwin, V. A., Stein, K., & Sugavanam, T. (2016). Creating psychological connections between intervention recipients: development and focus group evaluation of a group singing session for people with aphasia. BMJ Open, 6(2), e009652.