• Feverfew.  This medicinal herb is said to inhibit the release of serotonin and prostaglandins, limiting the inflammation of blood vessels, causing a headache.  Capsules or tablets can be found in almost any health food market.  But be aware that they may take anywhere from 4-6 weeks to become effective.
• Magnesium.  Magnesium is used for stabilizing blood vessel walls and aiding in regular sleep patterns, which are vital for those with migraines.  You should notice some relief with regular, 200mg magnesium supplements twice a day.
•  Calcium and Vitamin D.  Because women, more than men, are likely to have calcium deficiencies, they tend to suffer from more migraines, especially during premenstral phase of their menstrual cycle.  According to Susan Thys-Jacobs, M.D., “the hormones that regulate calcium react negatively with high levels of estrogen and progesterone, which causes a deficiency that can trigger migraines”.  She recommends taking 100 mg of calcium and 1,000 to 2,000 IU of vitamin D with food.
•   Acupuncture.  Acupuncture can be a helpful tool in relieving and calming the blood vessels that trigger tension headaches and migraines.  Do your research when looking for a qualified acupuncturist.  Choose a practioner who holds a full doctorate degree in Chinese medicine, as they are required to go through several years of training.
• Nutritional therapies.  Many times, migraines can be triggered by the foods we eat.  Dietary avoidance is a therapy commonly used.  Additives, tyramine-containing foods (cheese, tap beer, some fruit, many processed foods, soy, nuts), sugar substitutes and missing meals all contribute to both tension headaches and migraines.  You may want to try eliminating wheat, sugar and milk products from your diet to see if the headaches occur less often and always consult a doctor before making any drastic dietary changes.
• Aromatherapy.  Peppermint, sandlewood, rosemary and eucalyptus, when used in aromatherapy, have been shown to have calming and relaxing effects.  Lavender also works well to relieve stress and can be used in a diffuser, bath or even a few drops on your pillow. 
• Chiropractic manipulation or massage.  Tension in the head, neck or back may be relieved with the use of chiropractic treatment or massge.  Many complications in this region add to headache pain; and although this therapy may not completely solve your problem, it may bring some temporary relief to your aching head.

Do you have any alternative therapies that have helped relieve headache pain? 

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Tags: acupuncture, alternative remedies for headache, Aromatherapy, headache, migraines, Stress

Journaling is on the simplest level keeping a diary. However, if instead of just recording the events of every day, you allow it to be a medium to explore the meaning behind the events in your life, it can become an important tool in your overall health.

Writing allows your stream of consciousness to help tap unconscious thoughts. It can be a powerful way to help you de-stress, especially if journals are used for problem solving and self discovery. It can be a great outlet for emptying the mind of worrying thoughts and experiences. Sometimes, it’s much safer saying something on paper instead of yelling at or saying something hurtful to another person.

Studies have shown that journaling can help you

• store your creative ideas to use later.
• achieve your goals by clarifying them.
• learn about yourself.
• solve problems more easily.
• deal more appropriately with stressful events.
• emotionally heal from traumatic situations.
• enhance your relationships with others.

The most effective way to achieve these benefits is to just let it flow. Don’t censor what you write or worry about grammar and structure. Try to write everyday for at least 10 minutes or more if you have the time. Make sure you have a comfortable spot where you are less likely to be interrupted.

It is easy to start a journal with just a few tools. You simply need paper and a writing implement or if you are artistically inclined, a drawing implement as well. If you would prefer something with more style, there are many beautiful journals available at stationary or book stores. If you’d like some ideas on how to begin or what to write about there are a number of resources available online.

Here are a few suggestions to spark your own ideas:

• Find a quote that speaks to you. Copy down that quote and write about why you like it.
• Choose a memory that involves you favorite color/smell/sight and write it in detail.
• Write a letter to someone you wish you could speak to.
• Find a photograph that you love. Describe why.

Cholesterol Molecule

Why is high cholesterol bad for you?

According to the book, ChefMD’s Big Book of Culinary Medicine, high cholesterol can lead to can lead to inflammation and hardening of the arteries, premature wrinkling, memory loss, heart attack, and stroke.

John La Puma, MD recommends that to lower your cholesterol, you decrease consumption of these foods:

• saturated fat
• trans fats
• unfiltered coffee

and increase consumption of these foods

• black tea
• dark chocolate
• cinnamon
• ground flaxseed
• rice bran
• oat bran
• barley
• avocado
• macadamia nuts
• hazelnuts
• sunflower oil
• canola oil
• egg whites

Overall, the goal is to decrease LDL levels and increase HDL levels.

Tags: high cholesterol

Do the holidays get you stressed out and frazzled?  Do you worry about putting on those extra pounds from the turkey dinners, cookies, cakes, pies and extra cocktails? 

•  Stay active.  Even if it’s only a short 10-minute walk to the grocery store for some more eggnog, take any opportunity you get to exercise.  Be creative, even when you can’t make it to the gym.
• Avoid excess.  Now this doesn’t just mean avoiding all those yummy holiday cookies, cakes and pies.  Avoid the excess alcohol, too.  It’s just as easy to gain a few extra pounds from those Cosmopolitans as it is from the sweets! 
• Keep your good eating habits.  Try not to grab a quick bite from the local fast food joint just because you’re busy with frantic holiday shopping.  Schedule your shopping around healthy meal times and remember to keep eating lots of fresh fruits and veggies!
• Get enough sleep.  Most adults need between 7 and 8 hours of sleep a night.  Make sure you take enough time out of your busy schedule to rejuvenate your body and allow it to rest.  Try avoiding snacks right before bedtime, caffeine, alcohol and any other beverages within 2 hours of going to bed.
• Take time out for a massage.  With all you’re doing for other people during this holiday season, take some time to treat yourself to a soothing, stress-relieving massage.  That 1 hour will make all the difference!

Whatever your plans are for the holidays, take a few moments for yourself.  De-stress, Rejuvenate and Enjoy!

 Do you have any tips for de-stressing during the holidays?

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Tags: avoid excess, avoid getting sick this holiday season, de-stress, get enough sleep, good eating habits, healthy meal, holiday shopping, tips for de-stressing during the holidays