How Stress Hits Women’s Brains Harder and Why Men Don’t Always Get It

If you’ve been stressed out and ignoring it—isn’t everyone stressed right now?— it could be time to do something about it. That’s because even though you may be basically healthy, tension is doing its stealthy damage. The latest evidence? Researchers have linked high levels of the stress hormone cortisol to brain shrinkage and impaired memory in healthy middle-aged adults. And get this: The effect was more pronounced in women than in men.

This research underscores an important point. Though stress affects your whole body, ground zero is your brain. It’s not just the effects of cortisol—it’s that teeth-grinders like traffic jams, personal snubs, and financial worries are perceived and interpreted by your gray matter. Fortunately, research focused on the brain is pointing to new, more effective ways to reduce your tension.

But first, let’s drill down and see how and why your brain’s natural reactions make you more vulnerable to the zings and arrows of tension.

How Stress Affects Your Brain

Aspects of the brain’s design that served us well thousands of years ago now make us susceptible to negative emotions and mental fatigue, both of which ratchet up our stress, says Amit Sood, M.D., professor of medicine at the Mayo Clinic and founder of the Mayo Clinic Resilience Program. Although our brains have evolved over time, “the speed of life today is the main stressor—it’s much faster than our brain’s ability to adapt,” he says.

And that means we often end up with too little time and too few resources to address what life throws at us each day, which adds to a diminishing sense of control over our lives. Perceived lack of control has been shown to be a huge source of stress.

In his book Mindfulness Redesigned for the Twenty-First Century, Dr. Sood describes a number of traps that frequently ensnare our brains. Three of the most challenging:

Focus Problems

When giant predators roamed Earth, a scanning, outward-
directed focus served us well—but today that focus is directed inward. Now, 80 percent of the time, our minds are wandering, stuck in an unfocused state even if we’re not aware of it.

Studies have found that this state makes us less happy, and the unhappier we are, the more our attention wanders and our thoughts pile up. It’s like having a huge set of open files on your computer, Dr. Sood says, only they’re in your brain, distracting you and demanding attention. Our tech dependence, a source of constant distraction, adds to our inability to focus.

Fear

Our survival depends on the ability of the brain (mostly the amygdala) to detect physical and emotional threats. Moments or events that elicit fear raise our heart rate, which the brain stores as information that might protect us from future danger. This so-called negativity bias makes us prone to paying more attention to bad news than to good. We readily remember bad things that happen to us because our brains also release hormones that strengthen those specific memories, and this further embeds them in our minds. The result? More stress.

Fatigue

While a number of body organs (e.g., the heart and the kidneys) can keep going like the Energizer bunny, the brain is not one of them. After working hard, it needs rest. The more boring and intense an activity is, the faster your brain will grow tired—and that can happen in as little as four minutes or as much as an hour or two.

You can tell when your brain is fatigued (it has to signal this indirectly, since it has no pain receptors) because your eyes feel tired and stuff happens—you start making errors, become inefficient, lose your willpower, or see a dip in your mood. Brain fatigue leads to stress, and stress leads to fatigue, in a continuous closed loop.

Why Stress Hits Women Harder Than Men

Stress almost seems to have it out for women. In an annual survey by the American Psychological Association, women have repeatedly reported higher levels of tension than men and sometimes even more stress-related physical and emotional symptoms, including headache, upset stomach, fatigue, irritability, and sadness.

What’s more, midlife women have been found to experience more stressful events than both men and women of any other age, reports an ongoing study by the University of Wisconsin-Madison’s Institute on Aging. Stress overload may even lead to chronic disease: Long-term pressures at home and work plus stress from traumatic events almost doubles the risk of type 2 diabetes in older women, according to a recent study at the University of California, San Francisco. Women are also more prone to stress-induced mental health problems such as depression and anxiety disorders.

Here’s the why of it: A triple whammy makes women uniquely vulnerable to strain and pressure, says Dr. Sood. First, women’s brains make them more sensitive than men to stressors and a perceived lack of control. The limbic areas of women’s brains, which help control emotions and memories, are highly active, making them remember hurts and slights more readily. Stewing over these and having difficulty letting them go strengthens the brain circuits of those negative emotions—another example of the negativity bias at work—which also increases women’s stress.

In addition, the multiple demands of parenting and being in charge of the well-being of the household mean that women’s focus tends to be more diffuse. And an unfocused brain, as noted earlier, is another source of stress. A mom’s protective radar is always up for her kids too, which makes her sense a threat more quickly, and she’s more likely than her husband to get stuck and dwell on it, says Dr. Sood.

What Men Don’t Always Get

The differences in how men and women experience tension don’t play out in isolation, of course. They affect how husbands and wives, friends, and work colleagues experience and interpret the world—and yes, often the result is conflict. If you’re a woman, think of a time you had an upsetting disagreement with your boss.

When you vented to your husband about it—how your boss looked at you, what she said, how you responded, how you felt, what she said next—maybe you saw his eyes glaze over, and maybe he said, “It’s over now; why don’t you just let it go and talk to her tomorrow?” Which made you feel hurt, angry, and dismissed—and depending on which feeling was uppermost, you either escalated the conversation into an argument or retreated to mull it over.

New studies are looking at how the genders process stress in the moment and coming up with reasons for the disconnect. Recently, using fMRI to measure brain activity, researchers at the Yale University School of Medicine found that while imagining a personalized, highly stressful event, the action- and planning-oriented parts of men’s brains were actively engaged, while women’s brains were busy visualizing and also cognitively and emotionally processing the experience.

In the second part of the study, when men and women were experiencing intense anxiety, brain regions that were active in women were inactive in men. This suggests that women tend to get caught up in processing their stress, turning it over and over in their minds and reimagining it, says Rajita Sinha, Ph.D., director of the Yale Interdisciplinary Stress Center.

“Women cope by talking about being anxious and describing their emotions and stressors,” she says. This could put them at risk for ruminating about the issues. Men seem not to access that cognitive-processing part of their brains and “are more likely to quickly think about doing something, taking an action, as opposed to expressing their distress verbally. It’s just the difference in the way we’re wired.”

That might explain why women tend to provide emotional support to someone who is stressed, whereas men might offer advice or something tangible like money or physical help. Ironically, what both genders want is emotional support when they’re tense, says Jennifer Priem, Ph.D., associate professor of communication at Wake Forest University. So men and women who are stressed out prefer to get support from women.

Bridging the Gender Stress Gap

Priem has found that problems arise between couples when each person has a different perception of what’s stressful. The result: When people are really tense, their partners aren’t necessarily motivated to offer support if they think, If I were in this situation, I wouldn’t consider it that big a deal. So how do you get the response you want when you need it?

Ask your partner to just listen

“That’s number one—listening to and validating the other person’s feelings,” says Sinha. “So even just saying ‘You’re really frustrated by this’ in a nonjudgmental way is validating and will ease someone’s anxiety.”

Explain that you feel defensive when he dismisses your experience

“When a partner downplays the significance of something, the person who’s stressed may hold on to it more or feel they have to convince the other person it’s true and that they have a right to feel that way,” says Priem. “You might say, ‘I’m really upset right now, and I feel frustrated when it seems you’re making light of my feelings. It would make me feel better if you’d be more responsive to the fact that I’m upset, even if you don’t understand it.’”

Treat yourself with compassion

“Women tend to be more self-critical about not being able to control their emotions,” says Sinha. So they may see a partner’s comment as judgmental even when he didn’t mean it that way. If that’s the case, forgive yourself and let it go—and hug it out, which can reduce tension and boost positive feelings.

Learning to negotiate conflicts is a big step in easing pressures. Also important: figuring out strategies to deal with the distractions, fears, and fatigue your brain naturally accumulates (see below for four smart ones). These can help you take stress in stride, with a terrific payoff: better health and greater happiness, plus a more resilient brain.

How to Control Stress and Calm Your Brain

To keep stress in check, you should of course be eating healthfully, exercising regularly, and getting enough sleep to improve your mood, emotions, and cognition. But those are just the basics—and they’re not always easy to accomplish, especially when life is throwing lots of tension your way. Dr. Sood has advice that can up your stress-reducing game, based on the successful resilience program he runs at the Mayo Clinic. Here, four of his brain-focused, research-based strategies that work in just minutes a day.

Give your brain some RUM

That stands for Rest, Uplifting emotions, and Motivation. You need all three to help energize your brain and head off fatigue. So when you’re engaged in a task, take three to five minutes every couple of hours (or sooner, if you start getting fidgety) and pause for RUM.

How-to: Get up from your computer, or stop what you’re doing, and look at photos of your kids or of your favorite vacation spot, read inspiring quotes, text or call a friend, or watch a happy short video. Choose an activity that makes you feel good and is motivating.

Begin a morning gratitude practice

Take control of your brain before it gets hijacked by the day’s concerns and greet the morning in a happier, more connected frame of mind. (Check out these simple ways to practice gratitude.)

How-to: When you first wake up, before you get out of bed, spend a few minutes thinking of some people who care about you and silently send them your gratitude. Another reason it’s a good idea: A recent study found that anticipating a stressful day when you first wake up affects your working memory later that day—even if nothing stressful actually happens. (Working memory is what helps you learn things and retain them even when you’re distracted.)

Be mindfully present

Meditation is a great stress reliever, but not everyone can sit still, looking inward, for 20-plus minutes. Good news for the fidgety: Research has shown that focusing your attention outward engages the same brain network, so you can get similar stress-easing benefits by consciously giving the world your attention.

How-to: Challenge yourself to be curious and notice details—the color of the barista’s eyes at the coffee shop, the pattern of your boss’s necktie, which flowers are blooming in your neighborhood. Curiosity feeds the brain’s reward network, which makes you feel good; it also augments memory and learning.

Focus on kindness

Even the nicest among us are quick to judge others, especially if they’re different from us (thank the amygdala, a region of the brain that interprets difference as a threat).

How-to: To calm the amygdala, focus on two things when you’re feeling judgy about someone: that every person is special, and that everyone has struggles. Start a practice of sending silent good wishes to people you pass on the street or in the halls at work. The benefits for you: Your oxy­tocin, the hormone of connectedness, rises; your heart rate slows; and you feel more benevolent. All of which makes you healthier and happier.

By: Jenny Cook

Source: How Stress Hits Women’s Brains Harder—and Why Men Don’t Always Get It

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Air Travel is Getting Worse Here are 6 Tips To Make It Less of a Headache

Thousands of flights were canceled or delayed over the Father’s Day weekend, with the chaos at airports in the U.S. and abroad pointing to a summer of discontent for travelers. Airlines, tricky to operate under the best of conditions, are now also grappling with severe personnel shortages just as passengers return in droves as the pandemic eases.

“We’re used to navigating around weather delays in the summer, but having this huge travel resurgence combined with weather and staffing issues at airports and airlines has made it a much more complicated landscape,” said Misty Belles, a travel expert and spokesperson for Virtuoso, a global network of travel advisers specializing in luxury experiences. So what can you do to minimize the frustrations? Travel pros recommend some tricks of the trade to make air travel less of a headache this summer.

Book through the airline

Booking your ticket directly through an airline can make for more effective customer service and faster rebooking if necessary. By contrast, airlines tend to be less helpful when your travel arrangements are made through online aggregators such as Expedia or Priceline.“There has never been a more important time to book directly with the airline. When you book through a third party and you have to rebook, the airline says, ‘Go to them,’” Willis Orlando, travel expert at Scott’s Cheap Flights, told CBS MoneyWatch.

“They also have less robust customer service operations than an airline does.”

Even if it can seem like takes forever to connect with an airline customer service representative, once you’re in touch they can usually resolve problems. “With online travel sites, there is an extra layer of communication and policies, and you’re not always owed the same as what you are if you booked through the airline,” Orlando added.

Catch the first flight of the day

Another rule of thumb is to always book the first departing flight of the day for a better chance of it taking off on-time, even if it’s $50 or $100 more expensive than other fares. “Take the first morning flight out,” Belles of Virtuoso said. “It’s painful getting up at 4 a.m., but those flights are less likely to get bumped as the day goes on and things get backed up.”

Plus, bad weather typically disrupt operations later in the day, she added. For extra assurance, purchase a second, fully-refundable ticket for a flight scheduled two to three hours later. If your first flight is cancelled or significantly delayed, call the airline and request a full refund — then hop on the second flight.

When arranging a backup flight, book through a different carrier and try to use airline miles or points, which go right back into your travel bank if you end up cancelling the flight. “Booking tickets with airline miles gives you the benefit of a refundable ticket without paying for one. You can get your miles credited back to your account,” said Melissa Biggs Bradley, founder of Indagare Travel, a luxury travel planning company.

Fly direct

On a recent trip, Bradley flew from New York to Venice, Italy, and then drove an hour and a half to Slovenia, as opposed to connecting through Paris or Amsterdam and flying to a regional airport located closer to her final destination. And she’s glad she did. “Other people went through Paris or Amsterdam and connected and had massive lines, huge issues with bags and worries about flights being cancelled,” she said. “They would have been much better off going to a major airport a little further away and doing that drive.”

Of course, direct flights are more expensive than routes with connections, but they reduce the odds of something going wrong that mars your long-awaited vacation.  

“Avoid connections. If there are two or three legs, you’re doubling or tripling your chances of running into a problem,” said James Ferrara, co-founder and president of InteleTravel, a network of 75,000 independent travel advisers. “The more you can connect the lower the price, so it’s not an option for everyone.” If you must use connecting flights, don’t even think about a 45 minute layover. Give yourself at least two hours, or longer.

Upgrade to be first in line

Once you’ve booked your flight, download your airline’s mobile app and enable text messages to receive alerts related to your flight. Also join the airline’s frequent-flier program. “All of those things will help you get information quicker,” Ferrara said. Consider upgrading to a premium seat if one is available. Indeed, the better your standing with the airline, the more priority you’ll be given when it comes to rebooking a canceled or significantly delayed flight.

“When seats are overbooked or flights are canceled, they award seats on new planes based upon your status on that first plane. First class, business class and passengers with higher mileage levels will be rebooked first. You’ll get a seat before the person at the back of the plane does,” Bradley said. If you work with a travel adviser, they will take care of the rebooking process for you and advocate on your behalf. And it won’t cost you anything, as their fees are paid by airlines and hotels.

Travel on a Wednesday

If you’re traveling for an event like a wedding or sports tournament, if possible plan on arriving a couple of days in advance. Building a two to three day cushion leaves room for canceled flights or other travel mishaps without it causing you to miss the main event. “Don’t count on flying and arriving the same day,” Bradley said. “Build in a buffer and you’ll get there.”

Take an extra day off of work and fly on a weekday if you can. Also avoid flying between Friday and Monday, experts say. “The most important thing right now is not to fly on weekends. This is what weekends are going to look like at least through the summer,” Ferrara said, referring to the recent chaos at airports.

Only bring carry-on

If possible, avoid checking luggage, which avoids long bag drop lines at airports. Bradley urges her clients to either carry on or ship. In addition, if your flight is canceled and you have your bag with you, you’ll be more nimble. “You can jump on a different flight, whereas if your bag is in the belly of plane, it takes longer to maneuver and get yourself on a different flight,” Bradley said. “I am huge proponent of never checking your bag.”

By:

Source: Air travel is getting worse. Here are 6 tips to make it less of a headache. – Vigour Times

Critics by

When deciding what to wear to the airport, you’ll want to keep airport security in mind. Skip the belt and chunky jewelry, wear a jacket you can easily take on or off, and opt for shoes you can slip off easily. I also always wear socks because no one wants to walk barefoot through security.vPlus, since you will likely be checking your ticket a thousand times while you’re at the airport, wear something with pockets so you can easily access your phone and passport.

It doesn’t matter if you’re traveling for two weeks, a month, or a weekend. You can fit everything you need in a carry-on suitcase and a backpack. Remember, laundry exists all over the world, and when is the last time you ever wore everything you packed anyway? What you pack will vary based on where you’re going of course, but my go-to is two pairs of shoes, a couple pairs of jeans, a couple dresses, a sweater or sweatshirt, five shirts, PJs, and five pairs of socks and underwear.

Depending where you’re traveling you may need extras (like a swimsuit, scarf, rain jacket, etc), but you get the idea. When deciding what to wear to the airport, you’ll want to keep airport security in mind. Skip the belt and chunky jewelry, wear a jacket you can easily take on or off, and opt for shoes you can slip off easily. I also always wear socks because no one wants to walk barefoot through security.

Plus, since you will likely be checking your ticket a thousand times while you’re at the airport, wear something with pockets so you can easily access your phone and passport. The TSA suggests packing in layers, which works well. Put things you won’t need to touch at security or in-flight at the bottom of your personal item, and pack items you know you’ll have to access at the top. These items might include large electronics (laptop, Kindle, iPad), food, liquids, gels, and aerosols.

All airports have different procedures, and actually I’ve been through some airports that don’t even make you pull out liquids. I think it depends on their screening equipment. That being said, you can avoid any holds-ups by following the “official” rules, which say all liquids, gels, and aerosols should be 3.4 ounces or less, and they should all fit in a single, quart-sized plastic bag.There is nothing worse than getting to your seat only to find that the overhead bin space around you is full. If this happens, you’re basically suck with two unfortunate options: 1.) put your bag behind you, knowing that you’ll have to wait for everyone to deplane before you get it, or 2.) move against the flow of people boarding the plane and find a bin closer to the front of the aircraft.

I always make a game-time call as I’m boarding or I ask the welcoming flight attendant about the status of overhead bin space. If it looks full, I put my bag in a bin closer to the front of the plane on the way to my seat so it will be easy to grab as I deplane. Just make sure to remember the aisle number! If you’re worried about making a connection, there are a few things you can do to deplane and get to your connecting gate quickly. First, use the airline’s app to figure out where you’ll be landing and what gate you need to go to.

Next, let a flight attendant know you have a tight connection. You might also want to inform your seat mate so you can get up quickly. If you’re lucky, the flight team will make an announcement asking people to stay seated so passengers with tight connections can deplane. 

Qatar on a Budget: Insider Travel Tips From Qatar Tourism GlobeNewswire (Press Release)

16:32 Thu, 23 Jun
15:10 Thu, 23 Jun
01:23 Thu, 23 Jun

16:52 Wed, 22 JunCost of watching Leeds United home and away revealed as travel fares mount Leeds Live

Rising fares, staff gaps casts shadow on air travel rebound Reuters – YouTube

04:17 Sat, 18 Jun
01:13 Fri, 17 Jun

23:00 Thu, 16 Jun

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What We Know About Long COVID So Far

While the World Health Organization says long COVID starts three months after the original bout of illness or positive test result, the Centers for Disease Control and Prevention sets the timeline at just after one month.

Among the many confounding aspects of the coronavirus is the spectrum of possible symptoms, as well as their severity and duration. Some people develop mild illness and recover quickly, with no lasting effects. But studies estimate that 10% to 30% of people report persistent or new medical issues months after their initial coronavirus infections — a constellation of symptoms known as long COVID.

People who experience mild or moderate illness, as well as those without any underlying medical conditions, can nonetheless experience some debilitating long-term symptoms, including fatigue, shortness of breath, an erratic heart rate, headaches, dizziness, depression and problems with memory and concentration.

Such lingering medical issues are so varied that one study by a patient-led research group evaluated 203 symptoms that may fluctuate or even appear out of the blue after people seem to have recovered.

As Dr. Ziyad Al-Aly, the chief of research and development at the VA St. Louis Healthcare System and a clinical public health researcher at Washington University in St. Louis, said, “If you’ve seen one patient with long COVID, you’ve seen one patient with long COVID.”

How doctors currently diagnose long COVID

There is little consensus on the exact definition of long COVID, also known by the medical term PASC, or post-acute sequelae of COVID-19. While the World Health Organization says long COVID starts three months after the original bout of illness or positive test result, the Centers for Disease Control and Prevention sets the timeline at just after one month.

Some researchers and health care providers use other time frames, making efforts to study and quantify the condition more difficult, said Al-Aly, who has conducted many studies on long-term post-COVID issues.

When patients experiencing persistent symptoms go to their doctors, tests like electrocardiograms, chest X-rays, CT scans and blood work don’t always identify physiological problems, Al-Aly said. Researchers are working to pinpoint certain biological factors, called biomarkers, that correlate with persistent COVID symptoms. These could include signs of inflammation or certain molecules produced by the immune system that might be measured by blood tests, for example.

Long COVID is defined as symptoms that cannot be explained by an alternative diagnosis and last at least two months following an initial COVID-19 infection. It is usually after three months (12 weeks) of persistent symptoms when a patient is suspected of having long COVID.

Long COVID can affect anyone of any age, including children and adolescents. Even if you had mild or no symptoms when you were first infected, you can be impacted by long COVID.

For some, long COVID symptoms can be more severe than the acute COVID-19 infection itself. According to the World Health Organization (WHO), symptoms can persist from the initial illness or begin after recovery, and they may come and go or improve over time.

Long COVID can interfere with a person’s ability to perform normal, everyday activities, like work and household chores. With children, it can affect their ability to do their schoolwork. While it cannot be predicted how long a given patient may experience long COVID, some research has shown that patients can get better over time.

Long COVID Symptoms

Long COVID symptoms are different from acute COVID symptoms. Conditions can include, but are not limited to:

  • Persistent cough
  • Loss of (or changes in) taste and smell
  • Depression
  • Difficulty breathing or shortness of breath
  • Sleeping problems
  • Lightheadedness
  • Diarrhea
  • Fatigue
  • Anxiety
  • Chest pain
  • Palpitations
  • Headache
  • Joint and muscle pain
  • Poor appetite

How Does Long COVID Affect Children?

Some common symptoms seen in children include fatigue, headache, trouble sleeping and concentrating, muscle and joint pain, and cough. As with other medical conditions, young children may have trouble describing the problems they are experiencing.

According to the Centers for Disease Control and Prevention (CDC), information on long COVID in children and adolescents is limited, so it is possible other symptoms may be likely in younger age groups.

If your child is suffering from long COVID and is unable to complete their normal school assignments, it might be best to ask school administrators about accommodations such as extra time to complete tests and assignments, rest periods throughout the school day and modified class schedules, says the CDC.

What Causes Long COVID?

It is unknown why people experience long COVID. The cause is still an active area of research. Some experts believe the cause is potentially due to the body’s hyper-inflammatory immune response to a new germ.

By:

Source: What We Know About Long COVID So Far

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How To Get ADA Website Compliance Technology and Stay Safe From Lawsuits

ADA Leadz is An Extraordinary App That Enables You To Set-up Your Own Agency That Focuses On Helping Businesses Stay Safe From Lawsuits And Acquire More Customers.

If you’re a digital publisher or a small business owner that’s looking to reach a wide audience with your website, you need to be aware of the ADA and the risks of not complying with the law. You could face a lawsuit, endure legal fees, a possible settlement, a potential public relations problem, and the cost of rebuilding your website so that it complies with the ADA.

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Don’t have experience? Don’t worry… The entire set up process has been detailed out for you. The cloud-based software does all the hard work and hands you the results on a silver platter. You can explore leads, understand their problems, reach out with solutions, and eventually convert clients.

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How To Move With Migraines

Migraines are the most common form of headache that can cause severe throbbing pain – usually on one side of the head – and severely affect quality of life. A migraine attack can last hours or days and often comes with nausea, vomiting and extreme sensitivity to light and sound.

According to a 2018 Deloitte Access Economics Report, almost 5 million people in Australia live with migraine, with 7.6% of them – around 400,000 people – experiencing chronic migraine, which means more than 15 migraine days per month.

Migraines are much more common in women than men and more prevalent in working-age people.

“During a flare, all people want to do is lie in a cold dark room and not do anything,” says Adnan Asger Ali, a physiotherapist and the deputy national chair at Musculoskeletal Physiotherapy Australia. But research shows regular exercise may have a preventive effect in reducing the number and intensity of migraines. One of the main reasons physical activity may help relieve migraines, says Ali, is that the body releases endorphins (natural painkillers) during exercise.

“Physical therapy can complement the pharmacological management of migraines,” he says. “It might mean that they take two Panadol instead of two codeine, and that’s still going to be a win because they’re not taking the hard stuff.”

A proper physical assessment is necessary to tailor a treatment plan to the individual, and individuals should consult with a health professional before embarking on a new exercise regime, but here are some suggestions on physical exercise that might help manage migraine.

The class: yoga and tai chi

Ali says slow movements, meditation and relaxation have significant beneficial effects on people who suffer from migraines. That includes activities such as yoga and tai chi.

In a recent randomized clinical trial that involved 114 patients aged 18 to 50 years with a diagnosis of episodic migraine, researchers found that people who practised yoga as an add-on therapy had less frequent and less intense migraines than those who received medical treatment alone.

Tai chi can also serve as a preventive measure for migraines. In a 2018 randomised controlled trial of 82 Chinese women with episodic migraines, researchers found that after 12 weeks of tai chi training, the women experienced significantly fewer migraine attacks.

The move: chin tuck

Neck stiffness and postural issues can be a driver for migraines, says Ali. He suggests the chin tuck, or cervical retraction, exercise to strengthen neck muscles and improve mobility.

The chin tuck exercise can be performed standing or sitting. Begin by sitting upright and looking straight ahead, keeping your neck and shoulders relaxed. Place a finger on your chin and gently glide your chin down – tuck your chin to your neck. Don’t hold your breath, move your head up or down or bend your neck forward.

You might feel a gentle pull at the base of the head and top of the neck. Hold the position for about five seconds and repeat the exercise 10 times – as long as it doesn’t cause any pain.

The activity: walking, jogging, running and cycling

Aerobic exercises such as walking, jogging, running and cycling might help mitigate migraine.

A systematic review of studies on exercise and migraine published in The Journal of Headache and Pain in 2019 found that moderate-intensity exercise – physical activities that elevate your heart rate and cause you to breathe harder but still allow you to carry on a conversation – can decrease the number of migraine days.

“Any activity that people will do consistently and that they enjoy will be good for them,” says Ali.

The hard pass: high-intensity interval training

Ali warns against HIIT workouts, which alternate short bursts of intense cardio exercise with rest or lower-intensity exercise. “Very high-intensity exercise is discouraged if it triggers your migraine,” he says.

In some people, high-intensity exercise can trigger a migraine attack. But research has shown that regular HIIT workouts might be more beneficial than moderate exercise for others, highlighting the importance of a personalized exercise plan.

By: Manuela Callari

Source: How to move: with migraines | Life and style | The Guardian

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Definition:

The main symptom of a migraine is usually an intense headache on 1 side of the head. The pain is usually a moderate or severe throbbing sensation that gets worse when you move and prevents you carrying out normal activities. In some cases, the pain can occur on both sides of your head and may affect your face or neck.

Additional symptoms

Other symptoms commonly associated with a migraine include:

  • feeling sick
  • being sick
  • increased sensitivity to light and sound, which is why many people with a migraine want to rest in a quiet, dark room

Some people also occasionally experience other symptoms, including:

Not everyone with a migraine experiences these additional symptoms and some people may experience them without having a headache. The symptoms of a migraine usually last between 4 hours and 3 days, although you may feel very tired for up to a week afterwards.

Symptoms of aura

About 1 in 3 people with migraines have temporary warning symptoms, known as aura, before a migraine.

These include:

  • visual problems – such as seeing flashing lights, zig-zag patterns or blind spots
  • numbness or a tingling sensation like pins and needles – which usually starts in 1 hand and moves up your arm before affecting your face, lips and tongue
  • feeling dizzy or off balance
  • difficulty speaking
  • loss of consciousness – although this is unusual

Aura symptoms typically develop over the course of about 5 minutes and last for up to an hour. Some people may experience aura followed by only a mild headache or no headache at all.

When to get medical advice

You should see a GP if you have frequent or severe migraine symptoms that cannot be managed with occasional use of over-the-counter painkillers, such as paracetamol. Try not to use the maximum dosage of painkillers on a regular or frequent basis as this could make it harder to treat headaches over time.

You should also make an appointment to see a GP if you have frequent migraines (on more than 5 days a month), even if they can be controlled with medicine, as you may benefit from preventative treatment. You should call 999 for an ambulance immediately if you or someone you’re with experiences:

References:

  • Paralysis or weakness in 1 or both arms or 1 side of the face
  • stroke or meningitis, and should be assessed by a doctor as soon as possible.

 

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