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Banish Tension Headaches With Time-Honored Remedies

AHA Publisher — Wed, 01 Jun 2022 07:00:28 +0000

Lori Alton via NaturalHealth365 – Stress seems to be built into our daily lives, whether created by looming work deadlines, nerve-wracking traffic jams, or the never-ending demands of parenthood. And for many, this stress is heralded by the blooming of a tension headache. Typified by a dull, steady pain – and sometimes accompanied by a band of tightness around the head – tension headaches are extremely common. While they lack the nausea and visual disturbances of a migraine headache, these nasty little episodes are still painful, distracting, and unwelcome. The following natural interventions may help ease the discomfort and even put headaches on the run. (Warning: A sudden, extremely severe headache can signal a medical emergency, such as a stroke – especially if accompanied by numbness and/or difficulty in speaking, walking, seeing, or comprehending. If you experience this type of “bolt from the blue” headache, call 911 immediately). For simple, everyday tension headaches, the following herbal substances may be helpful. Time-Honored Herbal Teas May Help Banish Headaches Ginger root, from the plant botanically known as Zingiber officinale, has been used for over 2,000 years to relieve nausea, arthritis, and – of course – headaches. Ginger contains anti-inflammatory compounds known as gingerols and shogaols and is believed to increase levels of serotonin, a “feel-good” chemical, in the brain. In one influential study published in Phytotherapy Research, scientists found that ginger performed as well as sumatriptan, a pharmaceutical drug, in alleviating headaches. You can make ginger tea by peeling and chopping an inch or two of fresh ginger root, then steeping it in boiling water for ten to fifteen minutes. Powdered ginger is also available in capsule form, with natural health experts typically advising 550 mg at the first sign of a headache. Chamomile (Matricaria recutita) is another trusty herbal weapon against headaches. While many people think of chamomile tea as nothing more than a soothing bedtime beverage, this mildly flavored liquid is actually loaded with powerful antioxidant and anti-inflammatory compounds known as chamazulene and apigenin. In one 2018 placebo-controlled study published in Neurological Sciences, researchers found that a chamomile extract significantly reduced pain in migraine sufferers and reduced nausea and sensitivity to light and sound. Chamomile could very well have the “right stuff” to banish a simple tension headache. Strike Back at Tension Headaches With Essential Oils Peppermint essential oil is derived from the leaves of the peppermint plant, botanically known as Mentha piperita. Believed to improve circulation and relax muscles, peppermint oil is a great choice for relieving headaches when inhaled or topically applied. (Peppermint oil should not be taken internally and is not for use on children). Natural health experts advise diluting a few drops of peppermint oil in olive or coconut oil, then massaging it into the temples and neck. Essential oil of lavender, derived from lavender flowers (Lavendula angustifolia), may also ease headaches with its mild anxiety-reducing effects. Like peppermint oil, lavender oil can be diluted with a carrier oil and massaged into the skin or inhaled via a diffuser. In a placebo-controlled study published in European Neurology, the researchers reported that inhaling lavender oil for 15 minutes significantly reduced participants’ migraine pain, leading the team to conclude that it may be both safe and effective for headaches. Ease Headaches With Natural Interventions Drinking ample amounts of pure, filtered water and eating liquid-rich foods, such as watermelon, may help alleviate a stubborn headache. Researchers maintain that chronic dehydration – which can also cause irritability and impaired concentration – is a classic cause of both tension headaches and migraines. (If you’re headache prone, avoid alcohol. Not only can it worsen dehydration, but it can exacerbate headaches by widening blood vessels. Incidentally, certain foods can trigger headaches, including aged cheeses, fermented foods, and cured meats and fish. In addition, the odors from harsh cleaning chemicals and perfumes are a “headache trigger” for many people.) Sipping a cup of coffee might be worth a try, as well. Many people swear by the ability of caffeine – which is often included in commercial headache formulations – to tame headaches. (Too much coffee, however, can cause a headache. And, habitual coffee drinkers may experience headaches if they suddenly abstain). Incidentally, make sure you have an adequate intake of magnesium. This essential mineral is involved with blood sugar control and nerve transmission, both of which can have an impact on headaches. In fact, studies have shown that magnesium deficiency is more common in frequent headache sufferers. You can increase your dietary intake of magnesium with leafy greens, whole grains, yogurt, and almonds. Finally, there’s always the traditional “cold compress.” This home remedy is scientifically sound – as applying cold compresses to the neck or head can ease headaches by reducing inflammation, slowing nerve conduction, and constricting blood vessels. Use a commercial cold pack or fill a waterproof bag with ice and wrap it in a towel. Obviously, these simple remedies aren’t rocket science. But, when your temples are pounding with an annoying headache, it can be easy to overlook these solutions. Here’s hoping that they bring relief – and that you’re soon headache-free and “back in the game.” Sources for this article include: Healthline.com EverydayHealth.com Healthline.com NIH.com NIH.com Healthline.com NIH.gov To read the original article click here.

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High Caffeine Consumption Disrupts Heart Rhythms in Middle-aged Rats

AHA Publisher — Wed, 06 Apr 2022 07:00:57 +0000

American Physiological Society (APS) via Newswise – Philadelphia (April 2, 2022)—The Food and Drug Administration recommends healthy adults not exceed 400 milligrams (mg) of caffeine—approximately four cups of brewed coffee—a day. New research out of the New York Institute of Technology finds that staying within these guidelines is more important as people age. The study will be presented this week at the American Physiological Society (APS) annual meeting at Experimental Biology (EB) 2022 in Philadelphia. “The older rats are more vulnerable than younger rats to caffeine induced ventricular tachyarrhythmias,” researchers wrote. The research team administered an acute dose of caffeine to four experimental groups of younger (5-month-old) and middle-aged (1-year-old) male and female rats. They also gave saline to control groups of the younger rats. The team then monitored the rats’ heart rhythms via electrocardiogram. Although there is no concrete age conversion of rats to humans, a 5-month-old rat can be considered the rough equivalent of a young adult human. At one year, rats are approximately comparable to early middle age. While similarly, there is no precise conversion for a human equivalent to the rats’ caffeine dose, a starting estimate would be about 13 mg per kilogram of weight—about 880 mg for a person weighing 150 pounds. After ingesting the caffeine, all except one of the males and all the female middle-aged rats developed ventricular arrhythmias—i.e., abnormal rhythms in the lower chambers of their hearts. Only two younger males and one female developed abnormal heart rhythms. None of the controls developed abnormal rhythms. These abnormal heart rhythms are temporary, but can hold serious health risks which increase with frequency of the episodes. Heart arrhythmia can cause lightheadedness, loss of consciousness and cardiac arrest. “It would be wise to consume caffeine in moderation,” the researchers advised. To read the original article click here.

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How to Lower Blood Pressure: 5 Natural Ways

AHA Publisher — Fri, 12 Nov 2021 08:00:52 +0000

Dr. Josh Axe, DC, DNM, CN – Studies over the past 20 years have shown that the majority of people in economic developing countries have blood pressure numbers that are higher than they should be, with many experiencing high blood pressure. (1) In fact, there are millions of people all over the world who are struggling with high blood pressure symptoms, or hypertension. As of 2008, the prevalence of elevated blood pressure among adults over 25 years old was about 40 percent worldwide. Approximately 75 million American adults — that’s 32 percent, or 1 in every 3 adults — suffer from high blood pressure. (2) What Is Blood Pressure? Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest. Systolic pressure is always the first or top measurement in a blood pressure reading. In a reading of 130/80, 130 represents systolic pressure and 80 represents diastolic pressure. In prehypertension, systolic numbers range from 120–129 and diastolic numbers are less than 80. Blood pressure ranges include:(3) Normal: Less than 120/80 mm Hg Prehypertension: Systolic between 120–129 and diastolic less than 80 Stage 1 high blood pressure: Systolic between 130–139 or diastolic between 80–89 Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg Numbers for stage 1 hypertension vary from 130–139 for systolic values and/or 80–89 in diastolic numbers. With stage 2 hypertension, systolic readings are 140 or higher and/or diastolic readings measure 90 or higher. Although both numbers are significant, after about age 50, the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs. (4) High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart. Long term-high blood pressure increases the risk of stroke, heart attack and diabetes. Most Americans don’t even realize they have high blood pressure until serious problems arise. Results of high blood pressure include:(5) Arterial damage Aneurysm Heart failure Blocked or ruptured blood vessels Reduced kidney function Vision loss Loss of cognitive function: concentration, memory and ability to learn Metabolic syndrome: a cluster of metabolic disorders such as high cholesterol and insulin, atherosclerosis and increased waist size Frequently, there are no symptoms as blood pressure increases, but warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness or vision changes. Causes of high blood pressure include:(6) (7) A high-salt diet Emotional stress Alcohol Caffeine Smoking Obesity Inactivity Birth control pills Heavy-metal poisoning How to Monitor Your Blood Pressure You can monitor your own blood pressure at home using a home blood pressure monitor. The American Heart Association recommends using an automatic, cuff-style bicep monitor. Make sure you buy a monitor that has been validated and with a cuff that fits properly around your upper arm. Then follow these simple steps: (8) Don’t exercise, eat, drink caffeinated beverages, or smoke within 30 minutes of measuring your blood pressure. Sit still with your back straight and your feet flat on the floor. Follow your monitor’s instructions or ask your doctor how to use it correctly. Make sure you check your blood pressure at the same time each day. Check your blood pressure two or three times each time you sit down to measure it. Wait one minute in between each reading. Be sure to track your measurements, either writing them down in a journal or using an online tracker. You may be wondering how to lower blood pressure. Below are my top natural ways to lower blood pressure, and by the way, it should happen fast! Some plans can take months to see results. With my tips, some of which revolve around anti-inflammatory foods, you can see results in just one day. How to Lower Blood Pressure: 5 Natural Ways So, what are some natural ways to lower blood pressure? There are foods that reduce blood pressure, as well as supplements to lower blood pressure and lifestyle changes you can make. These high blood pressure home remedies are pretty easy to incorporate into your life. By slowly making these changes to your daily habits, you can create new, healthier routines and a much healthier you. 1. Eat a Mediterranean-style diet Thanks to foods such as olives and flax seeds, Mediterranean diets are very high in fruits, vegetables, sea foods and healthy omega-3 rich fat oils. A grain-free or a low-grain Mediterranean diet, naturally abundant with omega-3 foods, is ideal. Some of the top foods you want in your Mediterranean diet are olive oil, flax seeds, wild-caught fish (especially salmon) and a lot of fruits and vegetables, all of which will help lower your blood pressure naturally. 2. Start taking a fish oil supplement (1,000-2,000 mg daily) One of the main causes of high blood pressure is inflammation in the arteries over time. Study after study has shown consuming fish oil, which is high in EPA and DHA forms of omega-3 fatty acids, reduces inflammation in the body. So, taking a high quality, 1,000 milligram fish oil dose every single day with your meals is one of the best natural ways to lower blood pressure. 3. Use magnesium to loosen things up (500 mg before bed) The mineral magnesium is great because it helps relax your blood vessels and can have an immediate impact on naturally lowering blood pressure (and many people have a magnesium deficiency). So should you take magnesium supplements? Yes, and 500 milligrams daily is a great dose to start with to address your blood pressure issues. 4. Pump up your potassium An essential element, potassium — and high-potassium foods such as avocado and melon — helps counteract the effects of sodium and guard against hypertension. Some of the best potassium-rich foods include coconut water and bananas. Coconut water is a great choice if you want something a little bit sweet to drink throughout the day. Another delicious way to overcome potentially low potassium levels and naturally lower your blood pressure is to use coconut water as the liquid base for your superfood smoothie in the morning. Interestingly, potassium supplements are usually not as effective as simply eating foods high in potassium. It’s best not to take a potassium supplement in high doses unless otherwise directed by a doctor. 5. Maintain balance with CoQ10 Coenzyme Q10, more commonly known as CoQ10, is an antioxidant critical for supporting heart health. It’s crucial if you’ve ever been on blood pressure or, in particular, cholesterol-lowering medication. Two-to-three hundred milligrams of Coenzyme Q10 per day is a great, natural remedy for high blood pressure. Top Foods for a High Blood Pressure Diet One of the best things you can do to lower your blood pressure is to eat a healthy, high blood pressure diet. Read on below to find out more about what foods are good for high blood pressure. High fiber foods: Unprocessed foods high in fiber such as vegetables, fruits and seeds should be the basis of any healthy diet. If you’re wondering how can you stabilize your blood pressure, eating foods high in healthy fiber can definitely help. Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,500–2,000 mg daily. High potassium foods: Potassium counteracts the effects of sodium and helps lower blood pressure. Include foods like melons, avocados and bananas. Omega-3 rich foods: Consume omega-3 rich foods like grass-fed beef, wild caught salmon, chia and flax seeds to reduce inflammation. 8 Foods That Reduce Blood Pressure: 1. Dark chocolate: Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure. 2. Garlic: Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Research on the health benefits of garlic is finding more and more miraculous effects. Among them, garlic seems to help thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure. 3. Spinach: Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease. 4. Sunflower Seeds: Rich in potassium, magnesium and healthy plant fats, sunflower seeds can help reduce cholesterol levels, open up blood vessels and promote healthy blood pressure. 5. Bananas: Bananas contain loads of potassium and fiber. 6. Tomatoes: Tomatoes are loaded with calcium, potassium, vitamins A, C, and E and lycopene. Compounds in tomatoes can lower cholesterol buildup in blood vessels and combat the development of hypertension in a variety of ways. Lycopene, one of the tomato’s most useful compounds, is activated by heat, so add tomatoes to your next chili or stew. 7. Broccoli: Broccoli has been found to have a whole host of beneficial health effects including high amounts of potassium and chromium that help regulate blood sugar levels and weight, both related to high blood pressure. 8. Melon: Melon is rich in potassium. Cantaloupe and watermelon are especially rich sources. Blood Pressure Foods to Avoid High sodium foods: Sodium raises blood pressure; avoid high sodium processed foods, pickles, olives or canned foods. Trans fats and Omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats. Sugar: High sugar consumption is connected to high blood pressure. Caffeine: Too much caffeine can cause an increase in blood pressure. Alcohol: Narrows arteries and can increase blood pressure. Lifestyle Tips to Lower Blood Pressure So, are you wondering how to lower blood pressure besides changing your diet? Reducing stress can lower blood pressure. Some other natural ways to lower blood pressure include getting better sleep, scheduling in more free-time and fun, surrounding yourself with encouraging friends and exercising on a daily basis. Regular exercise and diet play a large role in the development (or not) of hypertension. Another one of the most detrimental components of the Western lifestyle is stress. Managing stress includes relaxation techniques such as deep breathing, yoga, journaling or art therapy. You can raise your blood pressure to alarming levels just by thinking or stressing about events. Imagined events have as much physiological effect as real ones. In fact, this is the basis of post-traumatic stress disorder (PTSD), and the improvement of performance in businessmen and Olympic athletic gains through visualization. (9) The best preventative measure to high blood pressure? A healthy lifestyle. It’s common sense, really. Essential Oils for Blood Pressure Another of the many natural ways to lower blood pressure is to incorporate some key essential oils into your daily lifestyle. Essential oils can lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress. The most effective essential oils for lowering blood pressure are lavender, ylang ylang, clary sage and frankincense. Precautions Talk with your natural doctor about how to lower blood pressure naturally and safely. Check with your doctor before making major diet and exercise changes. If you’re taking any medications, you’ll also want to make sure there are no drug interactions with any natural supplements you plan to take. Final Thoughts Blood pressure is a combination of systolic and diastolic pressure. High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart. You can monitor your own blood pressure by measuring your pulse rate. Try natural ways to lower blood pressure like dietary changes, stress relievers and exercise. Check with your doctor before making any major diet or exercise changes or trying new supplements. To read the original article click here.

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