You already know a lot of the things I have written below, but placing one foot after the other finishes marathons. Therefore, it sometimes helps to read a reminder. Every step you take on the positive or negative side will return to you as a plus or minus accordingly. Do as much as you can. Add new ones every day, every week. All in all there are 7 items I believe you can do this.
1.Drink water
The first step to improving our life: drinking water. Experts talk about it on the TV, on the radio, or write in newspapers and blogs. Yet, how many really follow through and drink at least 1.5 liters of water per day? As you know, tea, coffee, and juice are not included in the 1.5 liters…
Drinking enough water and not dehydrating our bodies and our brain is one of the best things you can do to yourself.
A dehydrated brain slows down, you can’t decide or reason, a loss of concentration begins, Dehydration can trigger migraine and tension-type headaches.
When you get out of bed in the morning, it’s important to drink after 8 hours of dehydration. Don’t forget to drink a bit more water if you drink a lot of tea and coffee. If you suffer from high blood pressure, take diuretic drugs, exercise a lot, or if you are in extremely hot or centrally heated places, try to drink at least 2 liters.
2. Remove sugar and refined carbohydrates from your diet
All the refined carbohydrates, i.e. flours, starches, pastries, muffins, are absorbed into simple sugars as they are absorbed in the gut. Therefore, there is no difference between table sugar and white bread. Sugar and refined carbohydrates cause insulin secretion in the body after absorption. The more you eat and the faster you eat increases the amount of insulin secreted. Insulin resistance can develop in short periods of time, especially if you lead a sedentary lifestyle and consume carbohydrates every meal. It’s impossible to live an insulin-free life, but too much insulin makes us sick. Like a widespread fire, it causes extensive inflammation of the whole body. The “whole body” obviously includes the brain. Inflammation means that the immune system becomes vigilant; constantly ready for war, and worse, in a constant, low-intensity war among the tissues.
Insulin also prevents the body using the fat for fuel; it does its best to turn all the calories you consume into fat tissue. As a result, you gain weight despite all your efforts in trying to lose weight.
Insulin resistance and inflammation concern us to another extent: Pain! When insulin-induced inflammation is combined with inflammation from fat tissue, the resulting double inflammation becomes one of the most important triggers or enhancers of migraines, tension-type headaches and fibromyalgia pain. All of this inflammation also causes a tendency for depression; since eating too much sugar and carbohydrates also disrupts the metabolism of serotonin, the desserts and pastries you eat come back to you as unhappiness and weight gain.
As you know, many carbohydrate-containing foods contain gluten. Gluten causes inflammation in the body by causing leaky gut: inflammation means pain and chronic disease.
3.Reduce the amount of tea and coffee you drink
Coffee and tea have caffeine. Caffeine causes a stress reaction in the body, making us more stressed, more irritable and nervous; due to the stress response, palpitations, high blood pressure and shaky hands occur. Caffeine is also a diuretic; you may have already noticed that we use the bathroom within 20 minutes or half an hour after drinking coffee. Not only is water but also the minerals, especially magnesium, are excreted from the kidneys. The loss of magnesium is associated with many other problems including an increase in migraines, tension-type headaches, and fibromyalgia pain. Hypomagnesemia can also lead to leading to the ineffectiveness of pain relief treatments.
4.Stand upright / stand up straight
Stand upright and use your diaphragm to breathe.
Stand upright means the head is on top of the spine, shoulders back, neck straight, chin tucked in and parallel to the ground, with the front of the chest open. What does this have to with a better office life? And how does it involve breathing from the stomach? The first condition of standing upright is that the head should be located just above the spine. Au contraire the moderns mans head is at least 10 cm forward than the body. Using mobile phones, using tablets and looking at screens for hours makes our head migrate forward. This causes the spine to be unable to carry the weight of the head. Instead the shoulder, back, and neck muscles volunteer, or you would topple over. If I would make you carry heavy bags in your hands for hours and days, what would happen to your arm muscles happens to your neck and back muscles; they get tired, stiff and lose their flexibility.
When you stand upright, you take your shoulders back and open the front of your chest. This implies 2 things: it expands the volume of your lung capacity in addition to the accessory respiratory muscles to rest after many tiring years. Standing upright means more room is opened up in the abdominal cavity, breathing into your stomach becomes easier.
When we are in fear our breath becomes rapid and shallow, we become small and huddle ourselves. Standing upright and taking deep breaths into your stomach is a message of calmness and tranquility that you send to your body. It’s actually a way of saying that everything is ok; there is nothing to worry.
Migraine patients were asked to stand upright, without medications or interventions, etc. in a study. After 8 weeks, patients were in less pain, with lower depression and feeling better.
5.Get moving
Get moving throughout the day by standing up every half hour, getting some water, going to the bathroom, stretching, chatting with your friend while standing, and doing exercises at your desk.
But, this is not enough.
In the mornings, add a 10-15 minute walking route to your work destination. Park far, get off one stop before, take the long way to the office, use the stairs; or better yet, do all of them. Take the long way to lunch, do not eat at your desk, stand or walk outside10 minutes if possible.
6.Similarly, add a 10-15 minute walking route in the evening.
Enough? Not at all In the evenings (or throughout the day) take a walk for at least 30 minutes, join a yoga class, do yoga at home, go to the gym, dance, run, or ride a bike.
All of these will improve your cardiovascular health, thus improve your cerebrovascular health. The brain’s growth and development factor BDNF will increase, your serotonin and dopamine levels will rise and your sympathetic dominance will decrease. You will stay in shape easier and your insulin resistance will regress. These will gradually take you step-by-step to painless, migraine-free days.
7.Quit smoking, rarely consume alcohol
You already know what smoking does! It stiffens your cardiac and cerebral arteries, increases oxidative stress, triggers the stress response, and ages cells. And yes, causes you to suffer more and more frequent migraines, tension-type headaches, and cluster headaches. Your neck and back pain never goes away.
Alcohol itself is a sugar (see item 2). Furthermore, the substances in wine and gluten in beer can trigger migraine pains /headaches. All alcoholic beverages make us sick by increasing intestinal permeability. In the long term, it can increase your pain and chronic fatigue by causing B12 and magnesium deficiency.
8.Pay attention to your sleep
Sleep is a very precious time when the body repairs itself, takes care of itself to make you healthy, and cleans up the debris in your brain. Sleep loss causes neuroinflammation and low BDNF levels. Sleep deprived people become irritable, more negative, and grouchy. You become unhappy, your pains increase, your judgment throughout the day is disrupted, and you may act improperly and make inappropriate decisions. As if these weren’t enough, you’re increasing your risk of developing Alzheimer’s disease in the future. Headache patients who have better quality sleep respond better to treatment, suffer less pain and rare attacks. Sleep deprivation adversely affects your subcutaneous tissues, making you look sluggish and old.
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