June is Migraine and Headache Awareness Month. According to the Migraine Research Foundation, nearly 36 million Americans suffer from migraine headaches. There are many causes of headaches and migraines, and stress and tension can either cause or play a major role in their onset and severity. There have been several research studies to determine the effectiveness of massage therapy for headaches and migraines with findings indicating massage as an effective tool in their treatment.
Massage primarily works to relieve these symptoms by releasing tension in the neck and shoulder region and the suboccipitals (the muscles at the base of the skull). Muscle spasms can also be reduced through the release of this tension. Hormone chemical changes can also be a trigger for migraines. Cortisol which is commonly known as the stress hormone, can be controlled and reduced by massage, which also increases endorphin production through the activation of the parasympathetic nervous system. Massage increases overall blood flow and circulation which improves oxygen levels, helping to reduce pain.
Here are some tips to stop headaches before they start
Avoid triggers
If certain foods or scents have triggered headaches in the past, it could be time to make a note of them and avoid them at all costs. Things like caffeine, cigarette smoke, and bright lights can be a big culprit in spurring on pain, but it doesn’t have to be that obvious. Perfumes, loud noises, flowers, and even lunch meat have the power to make you miserable.
Workout often
Exercising on a regular basis reduces tension and can help prevent headaches. Choose something you enjoy doing - walking, biking, kayaking, hiking, etc. - and follow the proper guidelines for the exercise you’re engaging in. That means stretching and warming up slowly. And don’t forget proper hydration.
Eat and sleep regularly
Lack of sleep and skipping meals can aggravate symptoms for the migraine sufferer. Make sure you are getting enough fluids and are eating meals at regular times. Lack of sleep (or even getting too much sleep) will also aggravate symptoms, so implement routine and stick to it.
Control stress
Stress. Stress. Stress. It happens. Sometimes it’s hard to avoid. The only thing we can change is our response to it. Learn techniques to reduce stress levels like breathing, yoga and meditation. You can also combat stress with a massage, a long walk, a hot shower, or whatever you need to do to take the edge off.
Acknowledging the triggers and patterns surrounding your migraine episodes will help you figure out what’s causing them and minimize your chances of experiencing headache pain.
Massage primarily works to relieve these symptoms by releasing tension in the neck and shoulder region and the suboccipitals (the muscles at the base of the skull). Muscle spasms can also be reduced through the release of this tension. Hormone chemical changes can also be a trigger for migraines. Cortisol which is commonly known as the stress hormone, can be controlled and reduced by massage, which also increases endorphin production through the activation of the parasympathetic nervous system. Massage increases overall blood flow and circulation which improves oxygen levels, helping to reduce pain.
Here are some tips to stop headaches before they start
Avoid triggers
If certain foods or scents have triggered headaches in the past, it could be time to make a note of them and avoid them at all costs. Things like caffeine, cigarette smoke, and bright lights can be a big culprit in spurring on pain, but it doesn’t have to be that obvious. Perfumes, loud noises, flowers, and even lunch meat have the power to make you miserable.
Workout often
Exercising on a regular basis reduces tension and can help prevent headaches. Choose something you enjoy doing - walking, biking, kayaking, hiking, etc. - and follow the proper guidelines for the exercise you’re engaging in. That means stretching and warming up slowly. And don’t forget proper hydration.
Eat and sleep regularly
Lack of sleep and skipping meals can aggravate symptoms for the migraine sufferer. Make sure you are getting enough fluids and are eating meals at regular times. Lack of sleep (or even getting too much sleep) will also aggravate symptoms, so implement routine and stick to it.
Control stress
Stress. Stress. Stress. It happens. Sometimes it’s hard to avoid. The only thing we can change is our response to it. Learn techniques to reduce stress levels like breathing, yoga and meditation. You can also combat stress with a massage, a long walk, a hot shower, or whatever you need to do to take the edge off.
Acknowledging the triggers and patterns surrounding your migraine episodes will help you figure out what’s causing them and minimize your chances of experiencing headache pain.
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