3 Natural Ways To Relieve Stress Headaches
Headaches are one of the most common disorders around the world. In fact, 50% to 75% per cent of adults aged 18 to 65 years old have had a headache in the past year. It’s more than just a painful burden too—headaches can affect the quality of people’s lives as a whole. Thankfully, there are ways to combat headache symptoms! If you don’t have access to medication at the moment or just want something natural and easy, here’s a quick list.
1. Use a cold compress.
One study involving 28 women found that cold therapy—by way of a cold gel pack—had a significant impact on reducing migraine pain. This is because a cold or frozen compress can constrict blood vessels and decrease inflammation, according to another controlled study, which ultimately helps decrease headache pain. For relief, apply the compress to the head, temples, and nape.
2. Have some caffeine like coffee or tea.
A study suggests that caffeine may be used in the management of headaches since it can constrict blood vessels (as well as improve mood and help with alertness), which has a positive impact on relieving headache pain. In fact, another study has found that caffeine intake also increases the effectiveness of common headache medication like ibuprofen.
It’s worth noting, though, that as in all things, moderation is important: too much caffeine intake and then suddenly stopping may also cause headaches due to caffeine withdrawal.
3. Make sure to get enough sleep!
There’s a thin line between little sleep and too much of it: according to a study, people who get less sleep (less than six hours) had the tendency to get more headaches compared to their counterparts who were able to sleep longer. But then, another study discovered that too much sleep could cause headaches too! Because this is the case, balance is key: if you can, try to get seven to nine hours of sleep to enjoy the full benefits of rest.
Though headaches can be disabling, there are ways to prevent and relieve this painful disorder so you can be at your best. Don’t let it stop you from living your life!
Is drinking lemon water just another fad? While it’s wildly popular especially with health and fitness buffs, does it actually do the many things people say it can help with—things like aid weight loss, increase energy levels, improve metabolism, among other things? We want to find out too, which is why we’ve decided to put this list together.
Truth be told, there isn’t much out there by way of research that tells us whether lemon water has proven health benefits. But this doesn’t mean we’ve all been lied to! Lemon and water, as separate things, have their own numerous benefits backed by studies and research. Let’s take a look at a few reasons why you should make lemon water your new best friend!
1. Lemons are great sources of vitamin C.
Like other citrus fruits, lemons are rich in antioxidants, specifically vitamin C. Just one lemon can already provide 21% of an individual’s recommended DV (daily value). Antioxidants help protect our cells from damage—it’s linked to a reduced risk of obesity, cardiovascular disease, diabetes, and even cancer. That and lemons also have flavonoids, which are known to help fight diseases.
You can consider adding lemon juice to water as you topping up on vitamin C as the day goes on: it gives you a much needed boost without excessive calories and sugars in the mix.
2. Water, on its own, is already amazing.
Drinking an adequate amount of water doesn’t just ensure we’re hydrated: it can also help with weight loss by making us feel full faster and speeding up metabolism, and has a positive impact on our digestive health by relieving constipation.
Because our body has no means to store water, it’s important we drink plenty of it. The recommended water intake for women is eight cups, and ten cups for men, on a daily basis.
3. Lemon water can freshen your breath!
Lemons are notorious for getting rid of foul odors, while water prevents dry mouth—a condition that can cause bad breath due to bacteria growth in the mouth. You probably know where we’re going with this, right! Combined, and lemon water can help keep your breath fresh, especially if you drink it in the morning and right after meals.
Whether it’s the hip thing nowadays or not, the benefits of water and lemon are undeniable. Already healthy on their own, why not enjoy the best of both by putting them together? So go ahead and drink up—with benefits like the ones listed above, this is one fad you want to get into for sure.
For anyone who’s just getting into meditation, starting can seem a bit of a challenge. After all, when you look at the many types of meditation techniques out there, it’s pretty obvious that a lot of time and effort is involved. And while it’s true that meditating can take a while to get used to, once you get the hang of it, it’s sure to become a seamless, integral part of your everyday routine. But what are some of the things that can help you jumpstart your meditation journey? In today’s article, we want to share with you our top three!
- Meditating doesn’t mean being thoughtless.
Many people who are new to meditation think it’s all about emptying the mind—but that’s just not the case! It’s downright impossible not to think of anything at all, and trying otherwise will not only be futile, but it can also turn you off from meditating. Instead of fighting your own naturally occurring thoughts, a healthier way of managing them while in the middle of meditation is to be aware of them enough to let them go. Once a thought has run its course, observed without you attaching meaning or judgment to it, you can then go back and refocus on your body and breath, and what you’re sensing and feeling at a given moment.
- Always start with a realistic goal.
Are you the type to go big or go home? This mindset is admirable, but not if it sets you up for failure. If you’re new to meditation, there’s nothing wrong with a 2 to 5-minute session a day to start with. First and foremost, test the waters and figure out what works for you—because, in all honesty, there are a lot of things to consider, and what’s effective for a handful of people you read about online may not be the approach for you. You can start small, meeting little achievements as you go, and from there, you can build up a steady, lengthier meditation session that fits your schedule and needs.
- Right vs. Wrong vs. You
You’ll find a lot of “experts” online who will tell you exactly how to meditate, going as far as to convince you that theirs is the right way. While we’re not saying they’re wrong, more often than not, their “tried, tested, and proven” methods have been tailor-fit for them and them alone. This means that while you can give what has worked for them a try, don’t let yourself get boxed in: it may not work out for you in the long run, and you’ll feel unaccomplished and frustrated. Here’s what you can do instead: take everything that you consume from these meditation gurus as suggestions but don’t forget to try new things for yourself. Experiment a little bit and find something awesome that works right, just for you.
Beginning something new is always a challenge, and because it is, it’s perfectly fine to start small. You don’t have to be a Zen Master on day one—all you have to be is dedicated and willing to see what you’ve committed yourself to until the very end. So keep on meditating no matter how slow the start. Over time, you’ll find the calm, peace, and balance you’ve been aiming for!
Studies show one great thing about meditation: that not only is it good for our mental health, it also has a positive impact on us physically. According to research, it can reduce stress, help lower anxiety levels, improve sleep, and even decrease blood pressure to name a few of its many benefits. But with so many types of meditations out there, which one is right for you? In today’s list, we pick out our top three!
Does your mind tend to wander all the time? Do you feel like your brain is all over the place, unable to move on from the past, stressing over the present, and worrying about the future? If this is the type of mental chatter you deal with on the daily, then it’s time for some mindful meditation.
Day to day, our minds are bombarded with so many things that we often don’t have time to sit down and listen to ourselves. But with this type of meditation, we’re able to focus on breathing, what we’re feeling, as well as what we’re seeing – all without going anywhere beyond or deeper. An article published by Harvard best describes what mindful meditation is: every time your mind starts to wander, mindfulness will help you come back, rest, and settle your mind.
Stress manifests itself in many different ways, even physically. Sometimes we don’t even notice it turning into tension that renders us more tired than we really are so that we’re incapable of doing anything else as our day draws to a close. With the help of progressive relaxation however, we’re able to relax our muscle groups one at a time in a specific pattern – but by way of tightening the muscles first. It may sound counterintuitive to start relaxation by tensing up, but this actually helps us become familiar and recognize what muscle tension is like, making it easier for us to identify whenever we’re stressed in the future.
Here’s a great reference to follow for the meantime while you haven’t memorized each muscle group. Alternatively, you can also look for an audio guide.
Have you ever seen someone doing Tai chi? Originally a martial art, it’s a perfect example of movement meditation. Just like other types, the slow and graceful movements involved in this meditation is not just for show: it’s a great way to focus and reconnect the mind and the body. With so much to do, we often move on auto-pilot, our minds and bodies no longer connected or moving as one. Movement meditation can change that.
One of the greatest benefits of movement meditation is related to mental health, according to Harvard, and is a great treatment alongside psychotherapy and medication.
These are just three of the meditation types we prefer, but there are others to choose from depending on your preference. No matter which one you choose though, it’s undeniable: the benefits are tried, tested, and proven to help you in your pursuit of a happier, healthier life!