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If you are struggling with chronic pain and anxiety,  this  free e-book  was written for you. Discover my six soul-nourishing steps to take you from feeling stressed-out to blissed-out today.   As a licensed acupuncturist and stress management facilitator, I have had the honour of helping  hundreds of patients and students deal with stress.  And now I would love to share the same simple tools with you. Click on the book and get your free copy of ‘From Stressed Out To Blissed Out, now.

Be well!

Rosemary McDonough, L.Ac

Click here for your free copy!
Click here for your free copy!
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Conditions, Uncategorized

Acupuncture offers relief for Migraines and Headaches

I've had a migraine/headache for 6 days straig...

Migraine ranks in the top 20 of the world’s most disabling medical illnesses. Seventy percent of migraine sufferers are women whose symptoms occur with hormonal fluctuations related to the menstrual cycle.

Characterized by moderate to intense pain usually on one side of the head and often accompanied by dizziness, nausea and vomiting, migraines can result in lost days of work, affect work performance, restrict activities and disrupt relationships.

Tension headaches are much more common and usually occur with stress.  They can cause a dull, steady pain on both sides of the head, neck and shoulders.

Acupuncture is a safe and effective treatment for many types of headaches because it can reduce inflammation, calm nervous tension, balance hormone levels and restore proper circulation to the head. Acupuncture often provides immediate relief for a headache in progress without any of the side effects associated with medication.

Self care for headaches and migraines

There are many kinds of headaches and most can be managed if not prevented with diet and lifestyle changes.

Diet

Certain foods trigger migraine attacks. Try eliminating culprits like cheese, chocolate, caffeine or alcohol from your diet and see what happens.

Stress management

At the first sign of a migraine, retreat from your usual activities if possible. Learn stress reduction techniques to calm yourself. Turn off the lights. Migraines often increase sensitivity to light and sound. Relax in a dark, quiet room. Sleep if you can.

Try temperature therapy.

Apply hot or cold compresses to your head or neck. Ice packs have a numbing effect, which may dull the sensation of pain. Hot packs and heating pads can relax tense muscles; warm showers or baths may have a similar effect.

Massage painful areas.

Apply gentle pressure to your scalp or temples. Alleviate muscle tension with a shoulder or neck massage.

Exercise regularly

During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression, which can make migraines worse.

Regardless of which type of headache you suffer from, it can be eliminated or reduced in intensity and frequency quite easily with acupuncture. The WHO highly recommends acupuncture for headache pain.

Preventive Medicine

Meditation goes Mainstream

If you’ve read my columns here over the last few seasons, you may have noticed that I often mention the important role that stress management plays in overcoming almost any condition.

Activities that reduce stress in our lives represent an integral part of a balanced lifestyle. Physical exercise, walking, dancing, yoga, and Qi Gong can all help us achieve amazing levels of stress reduction, but for today, I’d like to explore why meditation is a form of stress management worth practicing.

 

Meditation-leafOver the years, I have had the pleasure of both leading and participating in various mediation groups. Fellow meditators reported many benefits, including fewer migraines, better sleep, more energy, a greater sense of well-being, and more satisfying interpersonal relationships.
While my personal observations would be considered anecdotal evidence at best, science has, over the past 30 years, taken an interest in measuring the effects of meditation. An abundance of reliable research now exists to offer more reasons than ever to begin (or to continue) the practice of meditation for your health.
As recently as last August, UCLA researchers showed that meditation helped reduce feelings of loneliness in people aged 55 to 85. Loneliness is actually a form of stress that is linked to higher risk of heart disease, Alzheimer’s, depression, and premature death. Blood tests performed on these people as compared with a similar group who were not meditating showed that the meditation program also boosted their immune system.
This group was practicing Mindfulness Based Stress Reduction (MBSR), which trains the mind to pay attention to what is happening in the moment. Adapted from the Buddhist style “mindfulness meditation”, it was secularized and made popular by Dr. Jon Kabat-Zinn. MBSR in particular has been shown to have positive effects in the area of pain, anxiety, depression, and general well-being. If these benefits weren’t enough to convince you to meditate, consider the ramifications of Jon Kabat-Zinn’s statement that meditation can “change the brain and how it works”.

Meditation, your brain, and anti-aging
The new buzzword among the aging baby-boomer generation is “neuroplasticity” and meditation is now gaining popularity among those seeking to slow the aging process by improving brain function. Neuroplasticity describes the brain’s ability to change its structure and activity in response to experience and, in the case of meditation, we are talking about re-training and re-wiring the brain. In a 2005 study, the brains of regular meditators were shown to have thicker cortical walls than non meditators of the same age. Thicker cortical walls means increased gray matter, which is associated with better attention, memory, and decision making, Since gray matter gets thinner with age, these meditators were actually slowing the aging process.

If the idea of meditation for better health interests you, I would recommend reading Jon Kabbat Zinn’s book, Full Catastrophe Living — using the wisdom of your body and mind to face stress, pain and illness. This book describes the MBSR program and offers evidence to support the existence of the mind-body connection.

There are also audio versions of the MBSR program available for download. If you have itunes, you can do a search for Mindfullness Meditations by UCLA and enjoy more than a dozen free, guided meditations.

Rosemary McDonough is a licensed acupuncturist with a practice in Mt. Tremblant. Your comments and questions are welcome (819) 681-8228 rose@acupuncturemonttremblant.