Lose your headaches and lead an amazingly healthy life

Pain is debilitating and can majorly interfere with our ability to function normally on a daily basis, we can lose

sleep, stop eating, it affects our work and even our ability to enjoy a healthy happy life. We start to focus on

what makes us unhappy and the pain that we feel and forget about what brings us joy in our lives, because all

we are seeing, and feeling is our PAIN.

Now " If pain persists “ then you can always do what the commercial tells us to do, and pop a pill. But, does

that alter the cause of the pain or does it just treat the symptom only to have it return again and often with

vengeance next time, because it was not dealt with properly the first time.

Pain comes in many forms and can develop into chronic conditions that may lead to depression and

anxiety. Chronic pain is a huge problem affecting 20% of Australian population, and a little known fact is that

many sources of pain originate from the spine. How else would we get the pain messages in our bodies if it

wasn’t for our nervous system?

Severe headaches, backache and anxiety are only a few resulting effects of pain that have not been dealt with

properly. This e-book aims to explain the causes of various pains and the ways you can effectively treat them

without medication. My hope is for you to give these tips a go and see how it makes for a healthier and

happier you.

1

Headaches

Headaches are consequences of all kinds of conditions ranging from migraines to allergies. Some common

headaches can include tension arising from the back, neck, shoulders, classic migraines, stress, alcohol

consumption and rebound headaches from overuse of over the counter pain medications such as paracetamol

for more than 2 days. There is always

the concern of a more aggressive

underlying condition causing headaches

and this is why it is essential to see a

practitioner for an examination.

There are 4 Primary Headache Types:

Tension–type headaches Tension type headaches are the most common, affecting

upwards of 75% of all headache sufferers. As many as 90% of adults have had tension–type headache.

Tension–type headaches usually involve a steady ache, rather than a throbbing one. They are described as a

feeling of pressure or tightening, may last minutes to days, affect both sides of the head, and do not worsen

with routine physical activity. It may also be accompanied by photophobia or phonophobia (hypersensitivity to

light and noise, respectively). Nausea is usually absent. Some people get tension–type (and migraine)

headaches in response to stressful events. Tension–type headaches may also be chronic, occurring frequently

or daily. Psychologic factors have been overemphasized as causes of headaches.

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Tension headaches can be divided into three

categories, according to how often they occur:

Infrequent episodic — When it happens less than once per month

Frequent episodic — When it occurs 1-14 times per month

Chronic — When it happens 15 days or more in a month

Rebound Headaches

Rebound headache may occur among people with tension–type headaches, as well as in those with

migraines. It appears to be the result of taking prescription or non-prescription pain relievers daily or almost

every day, contrary to directions on the package label. If prescription or non-prescription pain relievers are

overused, headaches may "rebound" as the last dose wears off, leading one to take more and more pills. This

is a great reason to call your chiropractor. Break that cycle!

Cervicogenic Headaches

Cervicogenic headaches originate from disorders of the neck and is

recognized as a referred pain in the head. Nerve endings become

irritated by poor posture or muscle tension develops as receptors around

the joints, muscles and tissue of the neck send information from the upper neck into the back of the skull

where they converge and amplify the pain signals that our body receives from being in poor postural position.

A cervical headache is often precipitated by neck movement and/or sustained awkward head positioning (such

as sitting at a computer or on your phone for too long) and can reproduce with pressure over the upper

cervical or occipital region on the symptomatic side. It is often accompanied by restricted cervical range of

motion, neck, and shoulder or arm pain of a rather vague non-radicular nature or occasionally, arm pain of a

radicular nature (referring down the arm)

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Migraine Headaches

Migraine headaches are less common than tension–type headaches. Nevertheless, there are approximately 2

million migraine sufferers in Australia. As many as 6% of all men, and up to 18% of all women experience a

migraine headache at some time.

Among the most distinguishing features is the potential disability accompanying the headache pain of a

migraine: migraines may last 4-72 hours, are typically one sided (60% of reported cases), throbbing, of

moderate to severe intensity and are aggravated by routine physical activity.

Nausea, with or without vomiting, and/or sensitivity to light and sound often accompany migraines. An

"aura" may occur before head pain begins, involving a disturbance in vision and/or an experience of brightly

coloured or blinking lights in a pattern that moves across the field of vision. About one in five migraine

sufferers experiences an aura. Usually, migraine attacks are occasional or sometimes as often as once or twice

a week, but rarely occur daily.

Cluster Headaches

Cluster headaches are relatively rare, affecting about 1% of the population. They are distinct from migraine

and tension–type headaches. Most cluster headache sufferers are male –– about 85%.

Cluster headaches come in groups or clusters lasting weeks or month. The pain is extremely severe but the

attack is brief, lasting no more than an hour or two. The pain centres around one eye, and this eye may be

inflamed and watery. There may also be nasal congestion on the affected side of the face.

These "alarm clock" headaches may strike in the middle of the night, and often occur at about the same time

each day during the course of a cluster. A history of heavy smoking and drinking is common, and alcohol often

triggers attacks.

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Avoiding Headaches

The following tips aim to reduce the number of headaches you experience without the need

for harmful painkillers. Please follow these to enjoy an amazingly healthy life – pain free.

Avoid foods which trigger migraines

Lowering your consumption of the food outlined below or avoiding them altogether can radically reduce your

incidence of headaches. Ingredients like aged cheese, red wine and other preserved food contain tyramine,

an enzyme that can cause blood pressure to rise thus resulting in severe headaches. Keep a record of the

following list and strive to lessen your intake whenever possible.

Avoid

Dairy products, especially cheese

Food containing nitrates

MSG

Artificial sweeteners

Canned soup

Food additives

Red wine

Pickles

Extremely cold food such as ice-cream

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Avoid common allergens

The most common food people are sensitive to include:

Wheat

Soy

Corn

Peanuts

Dairy products

Shellfish

It is wise to keep a food/headache diary of all the different things you eat throughout the day and if you

experience symptoms post-consumption. In order for you and your practitioner to make a correlation and pin-

point exactly which food is triggering your symptoms to prevent their intake and continue enjoying other

foods in the list which do not harshly affect you.

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Sleep well

We all know it’s importance and how cranky we all get throughout the day when we’ve had

little of it, yet in this day and age it is so dangerously easy to fall prey to late nights watching TV shows,

keeping up with all our different social media accounts or catching up with work. Put down all of those i-

Gadgets we all love an hour before bedtime, drink some camomile tea, dim the lights, spray lavender

fragrance in your room and get cosy in your bed. Ensure your pillow completely supports your neck and your

preferred way of sleeping for the most comfortable night holiday that you deserve.

The LED screen on your i-Gadget emits a blue wavelength of light that suppresses your body’s natural

melatonin levels. Melatonin is the hormone in the body that calms you and prepares you for sleep. It is

released in darkness, as night time approaches. The opposite of melatonin is cortisol, the hormone that primes

us for action, and is triggered by light. So checking Facebook before you go to bed can interfere with your

melatonin release and increase your cortisol levels making it difficult to fall asleep.

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Avoid sleeping on your stomach as this will twist your spine, creating tension in your shoulders and neck.

Stretching the muscles makes them want to tense during the night and this is when you want to relax and

rejuvenate your body, not stress it out with poor sleeping

posture.

Make sure you sleep with one pillow, preferably with a contour

shape that will cradle the neck and relax the shoulder muscles

and result in a restful nights sleep. Experts recommend you

change your pillow every 2 years and your bed every 10 years to

provide maximal support for you. This will reduce your pain

levels significantly and is a non negotiable when it comes to my

recommendations on reducing pain in your life. You will bounce

out of bed in the morning after a restful nights sleep, rather

than drag yourself out of bed feeling like death warmed up.

Trust me you will feel great!

Stay hydrated

Your body is made up of approximately 60% of water and if you are dehydrated there is a flow on effect to

every system of your body. If you are ever looking in the cupboard not knowing what you want, it is because

you are dehydrated - have water instead.

Drinking enough water will reduce your risk of a number of cancers such as bowel cancer by 45% and bladder

cancer by 50%. Feeling cranky? Have a glass of water. Being adequately hydrated will increase your mood and

help you think clearer.

Pay attention to the concentration of the fluid that you release throughout the day, your urine should be a

pale colour. The darker the yellow the more water you need to drink - this is your body’s natural way of

signalling to you that it needs more fluid.

To get to sleep relax with breathing,

completely exhale, inhale for a mental

count of 4, hold your breath for a count of

7and exhale fully for 8 seconds. Repeat as

necessary. Never count sheep as your mind

will become focused on the counting

process and prevent you from relaxing.

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Moderate alcohol intake

While “moderate” can mean different things to different people, it is

recommended that people consume no more than 2 standard drinks

a day, which can significantly lessen your risk of detrimental diseases

such as liver failure plus other physical and mental diseases. As you try

to balance your diet and lifestyle, you may surprise yourself that

you really do not need to drink as much as you may have in the past to

get a buzz - really!

The 20/20/20 rule. If you stare at a computer all day with no breaks, try the 20/20/20 rule, which doctors say reduces eye strain and redness: Take 20 seconds to look at something 6 metres away every 20 minutes.

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Memorise something day-to-day.

Not only will this keep your mind sharp and your reminiscence functioning, you're going to have a gigantic

library of facts to bust out at any moment. Poetry, sayings and philosophies are your exceptional choices.

Eat organic

Minimise intake of harmful chemicals by eating whole, organic plant foods wherever possible and avoid

processed food. Seems like a no brainer but many of us do not follow this advice and suffer the long term

health consequences. Research has shown that organic fruit and vegetables have higher levels of

micronutrients such as folate, Vitamin C and magnesium. Many of the pesticides used on fruit and vegetables

are known neurotoxins, they can damage the nervous system and brain.

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Supplements

Magnesium (200 to 600 mg per day) - People with migraines often have lower levels of magnesium than

people who do not have migraines, and several studies suggest that magnesium may reduce the frequency of

migraine attacks in people with low levels of magnesium. In one study, people who took magnesium reduce

the frequency of attacks by 41.6%, compared to

15.8% in those who took placebo. Some studies also

suggest that magnesium may be helpful for women

whose migraines are triggered by their periods. Side

effects from magnesium can include lower blood

pressure and diarrhoea. Magnesium can interact with

medications including heart medications, diuretics or

water pills, some antibiotics, and muscle relaxers.

Vitamin B2 (riboflavin, 400 mg per day) - A few studies indicate that riboflavin may reduce the frequency and

duration of migraines. In one study, people who took riboflavin had more than a 50% decrease in the number

of attacks. However, not all studies have found riboflavin to be effective and more research is needed. Vitamin

B2 can interact with some medications, including tricyclic antidepressants, medications called anti-cholinergic

drugs that are used to treat a variety of conditions, the anti-seizure drug phenobarbital, and probenecid, used

to treat gout.

5-hydroxytryptophan (5-HTP, 400 to 600 mg per day) -- Your body makes the amino acid 5-HTP and converts

it into serotonin, an important brain chemical. Researchers think abnormal serotonin function in blood vessels

may be related to migraines, and some of the drugs used to treat migraines work by affecting serotonin.

Several studies indicate that 5-HTP may be as effective as some prescription migraine medications at reducing

the intensity and frequency of attacks. But not all studies agree. One study found that 5-HTP was less effective

than the beta-blocker Inderal. More studies are needed to be sure that 5-HTP is helpful in treating migraines.

If you take an antidepressant, or supplements such as St. John's Wort or SAMe, you should not take 5-HTP

except under your doctor's supervision. If you are pregnant or breastfeeding, do not take 5-HTP without first

asking your doctor.

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Get regular exercise

There is more to exercise than having big muscles and being thin. Healthy workouts of at least 3 x 45 minute

sessions a week increases the release of endorphins - the natural “happy” chemical messengers that your

body produces to keep you lively and well. We all know exercise also reduces stress, which can help reduce

the incidence of tension headaches. Did you know that exercise can boost your memory and help you learn

better? Not only that but regular exercise will help to improve your posture.

But who says the almighty gym is where we should all get our sweat on? There is an insane amount of

physical activities available to suit each unique taste like yoga, martial arts, sports like tennis and basketball,

hiking, and even running around your neighbourhood. For inspiration, make it a family/friends affair! Enjoy

these activities with loved ones and double the fun!

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Glowing Green Smoothies

Mix a celery, spinach, kale, pear,

apple and a banana in a blender and have

it for breakfast. Not only is it simple to do,

you’d be surprised how delicious it

actually is! Fuelling your body with

healthy, organic food that support

your body is a good way to fight off stress

throughout the day. Full of nutritious

antioxidants and vitamins aim to have

60% ripe fruit and 40% greens. Smoothies are a better food choice then juices as they retain all their natural

fibre.

Avoid caffeine

Our addiction to coffee is not a secret, some believe

they are incapable of functioning without a cup or

two (or three) in the morning and caffeine loaded soft

drinks like Coke are so widespread in lunchtime meals

that it is almost impossible to avoid them. Headaches

are just one of the few outcomes of constantly

indulging ourselves with these caffeine-filled drinks

that learning to love the taste of refreshing water can

benefit not just our minds but also our bodies.

13

Meditate

Engage in regular stress reduction activities such as mindfulness and deep breathing techniques which raise

your awareness in a quiet setting. This allows your mind to process your thoughts and projects with more

insight and helps you find a sense of calm and purpose. Even 10 minutes a day would give your mind and body

a chance to recuperate and make you feel in charge. It was averaged that we spend about 16 minutes each

time we check social networking sites like Twitter, Instagram and Facebook and that most of our population

do so about 5 times a day. If we were all to swap out one of these times to focus all of our attention on our

internal feed, even for half the time we usually spend on social media (8 mins), our world would be a much

more peaceful place. Don’t know how to start? Download the free Headspace App for a step-by-step guide in

beginner’s meditation.

Can’t sit still enough to meditate? Go for a run or a walk. Next to meditation this is the best thing to clear your

head. Running or Walking will change the physiology of your body and change your state of mind in the

process.

Smiling even in a bad mood will immediately improve your mood.

Using these muscles is enough to trigger happy chemicals in the brain

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Get in the sun

Superman was once totally re-energised when he flew out to house and soaked in some rays and you are able

to do the same thing outside your front door. The main benefit of soaking up the sun is that it is the best way

for your body to get Vitamin D. Vitamin D is produced on your skin from the sunlight, and is essential for

healthy immune system function and for strong bones. Did you know that Vitamin D can also reduce your risk

of multiple sclerosis, decrease your chance of developing heart disease and reduce your likelihood of

developing the flu? Getting in the sun will also increase our mood and energy by the release of endorphins.

The absorption of UVB rays of the sun which produce Vitamin D on your skin are blocked by sunscreens. In

summer in Australia, 10 to 12 minutes on your face, arms and neck being exposed to the sun before 10am or

after 3pm is optimal to absorb Vitamin D without damaging your skin. In winter, particularly in the Southern

States, you may need to increase your exposure during peak UV times of 10am – 3pm. These figures are not

fair skinned people and if you have darker skin you will need to have even longer exposure to the sun.

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Avoid chemical-rich household products

Air fresheners, bleach, pesticides, and other products that give out a harsh scent can trigger

classic migraines. Decreasing your exposure to these products or choosing brands that only

use natural ingredients can limit the frequency of those pesky headaches.

Use a humidifier

Dry air can irritate the sinuses, triggering a headache. Using a humidifier when you sleep may

help keep your sinuses from becoming irritated.

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More Tips for Headache Relief

The causes of headaches are just as varied as the people who experience them. So before you reach for that

panadol in the hopes of alleviating the head pains, first try the following.

Calm music

Chronic headaches can be reduced by listening to

calming music that recreate the sounds found in

nature, such as waves reaching the shore and

birds chirping.

Cold Therapy

Placing an ice-pack on top of your head can relieve

headaches. Try wrapping the ice-pack around a thick

cloth to allow for a gentle and effective treatment.

Also allow for intervals to prevent shocking your

head with the cold temperature. Targeted

placement of ice-packs on your neck and around

your shoulders can also relieve migraine sufferers.

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Ginger Tea

Steeping some grated ginger in hot water and drinking it will reduce inflammation and give the head pain a

chance to subside.

Eat some

pumpkin seeds

Studies have shown that magnesium sulfate can relieve all

types of headaches. Raw pumpkin seeds are high in

magnesium, so they are a great choice for a snack.

Use moist heat

If you feel that your headache arises from tension in your

neck, dampen a towel with hot water and place the towel on

the back of your neck. Use a microwave to reheat the towel

and repeat.

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Massage your neck

If your headache is related to tension or stress, this can help relax the muscles and relieve your pain. Try Dr.

Graeme's all purpose massager available at Quay Health for an easy to use yet effective handheld massager.

This small light weight massage machine is the business, you will feel invigorated and pain free within a matter

of minutes. Massage works by removing stored toxins in your muscles and relaxes them by increasing blood

flow and improving oxygenation to the tissues, again we have those happy chemical messengers being

released to create a feeling of instant Zen.

Use a rolled towel daily

for 5 minutes

Your posture can be improved by lying down with a rolled towel under your neck for 5 minutes which will help

to maintain the correct neck shape and relax the muscles of the neck and shoulders, reducing tension building

up in your neck from carrying it around all day long and with over 20 years of clinical experience I have found

this to be one of the best exercises you can do to reduce neck pain and improve posture at the same time.

Shush, don’t tell anyone, it’s our secret.

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Lie down in the dark

Minimizing sensory input is the best way to stop your head from pounding. Take ten minutes in a dark, quiet

room, place an eye pillow over your eyes and chill out and tune out.’

Have a Chiropractic Adjustment

Evidence suggests that chiropractic care, including spinal manipulation, improves migraine and cervicogenic

headaches. The type, frequency, dosage, and duration

of treatment(s) should be based on guideline

recommendations, clinical experience, and findings.

Evidence for the use of spinal manipulation as an

isolated intervention for patients with tension-type

headache remains equivocal.

In addition, researchers reviewed 9 studies that tested

chiropractic for tension or migraine headaches and found

that it worked as well as medications in preventing these

headaches.

However, not all of these studies were good quality and

they varied in the techniques used. More research

is needed to say for sure whether chiropractic care can

prevent migraines.

Of course, not all headaches can be helped with chiropractic care - but, if you suffer from persistent migraine

or tension headaches you owe it to yourself to see a Chiropractor for an exam and consultation. If we cannot

help you we will tell you, and we can refer you to another health care professional that can help.

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Once my headache stops, does the

chiropractic care end?

Your body continues to heal after the pain has gone. Continuing to have chiropractic adjustments helps to

retrain your vertebrae to hold their healthy positions. Your nervous system will function more efficiently and

your body will be better able to heal itself. In time, exercise, a healthy diet, and periodic visits to the

chiropractor will help you stay healthy, pain free, and live life to the fullest.

Acupuncture

Acupuncture has been studied as a treatment for migraine headache for more than 20 years. A study

published in 2003 suggest that getting an acupuncture treatment when migraine symptoms first start works as

well as taking the drug Imitrex. As symptoms continue, however, the medication works better than

acupuncture.

In addition to needling treatment, acupuncturists may recommend lifestyle changes, such as suggestions for

specific breathing techniques, qi gong exercise, and dietary changes.

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Great tips for looking after your back every day

Standing

When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position

helps to take the pressure off your low back.

Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back

become deconditioned in this position, which may lead to pain.

Lifting

At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your

spine, especially while lifting.

If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use

your legs, not your back or upper body, to push the item.

If you must lift a heavy item, get someone to help you.

Sitting

Keep your knees slightly higher than your hips, with your head up and back straight.

Avoid rolling your shoulders forward (slouching).

Try to maintain the natural curve in your low back.

Reaching and Bending

When reaching for something above shoulder level, stand on a stool. Straining to reach such objects

may not only hurt your mid-back and neck, but it can also bring on shoulder problems.

Do NOT bend over at the waist to pick up items from the floor or a table.

Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot

flat on the floor and pick the item up.

Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.

Carrying

When carrying objects, particularly if they are heavy, keep them as close to your body as possible.

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