De-mystifying Migraines In Women

I was struck by the statistics on migraineurs worldwide published by the WHO. Apparently, 303 million people the world over suffer migraines, out of which women account for 70% of the patients. India alone has 100 million sufferers and the US has 30 million patients. The report went on to add that it is estimated that 20 million migraine attacks happen everyday!!!! Staggering by any scale.

Though a lot of cutting edge research has been done, especially in the last decade to control this beast, scientific reports still grapple with unknowns, and are still clueless on issues such as why or how magnesium release regulates calcium ions in the neurons or why a certain chain of events takes place in the cranium that bring on migraines or even why they wind up. 

With so much still in the grey, one wonders when and if help will come from drugs that will be safe to consume in the long run or if there are any strategies out there to shake this neurological disease.

In my book, ‘Migraines for the Informed Woman’, I have attempted to simplify the esoteric jargon of research papers and scientific material on migraines. After more than one decade of trying most therapies, I have come to the conclusion, that some work and others that are not as effective. More importantly, I have come to realise that certain mixes of therapies done simultaneously work wonders. 

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The Bhastrika Pranayama – A Powerful Tool In the Migraineur’s Kit

The Bhastrika Pranayama is the most powerful of all pranayama techniques and combines the Kapalbhati and Ujjai systems in it. It is specifically prescribed by Ayurveds and Yogis to manage and prevent migraine attacks. The other pranayama that help in treatment, prevention and management of migraines are the Kapalbhati Pranayama, the Anulom Vilom Pranayama and the Brahmari Pranayama.

The best and the safest way to learn pranayamas is under the guidance of a qualified or certified Yoga instructor or a competent Ayurved or Yogi. Pranayamas done wrongly can prove to be very harmful with potentially serious outcomes. I have outlined below, the basics of how the Bhastrika Pranayama can be done. However, it is advisable that you learn the Bhastrika Pranayama in person and under the physical presence of a certified Yoga instructor.

1. Put a mat on an even floor.

2. Sit on it in the Lotus position

The Lotus position

(SOURCE: Wikipedia Commons: http://en.wikipedia.org/wiki/File:Tanumânasî_en_Meditacion_Loto_Padmasana.JPG)

3. Keep your head, neck and body errect (in a straight line).

4. Close your mouth.

5. Inhale and exhale forcefully and in quick succession or rapidly 10 times. Both inhalation and exhalation should sound like the bellows of the blacksmith.

6. As you breathe in your lungs and abdomen should dilate and contract when you breathe out.

7. The 10 counts count for 1 set. 

8. Pause for 10 seconds after every set is complete. During this state of pause, breathe slowly and fully to the maximum lung capacity; pause for 3-5 seconds and exhale  slowly and completely.

9. Repeat the set 2 more times pausing between the sets.

10. The final expulsion should be followed by a deep inhalation. 

11. Pause after this inhalation for as long as it is comfortable.

12. Exhale slowly and completely.

The Bhastrika Pranayama should be done on an empty stomach with either very light snack or a glass of water half  hour before the session. Like all Pranayamas, the best time to do the Bhastrika is either morning or evening. The Bhastrika should never be done when a migraine attack is underway. 

Besides being a cure for migraines, the Bhastrika increases our BMR, cures asthma, sinus conditions, certain digestive ailments. It claims to purify blood, calms the mind and is proven benefecial in cass of muscular dystrophy and oxygen defeciency disorders. It balances the Vata, Pita and Kapha states of the body.

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Coenzyme Q10 and Migraines

Hi,

Extensive researches concluded in 2005, that giving migraineurs supplements of the Coenzyme Q10 proved beneficial in reducing migraine instances and duration. Coenzyme Q10 is a powerful antioxidant that protects us from free radicals and thereby reduces damage caused to heart through food and environmental factors. It also retards ageing and has been found beneficial to not just migraineurs but also to AIDS and cancer patients as it steps up the body’s immune system functioning. It is also known with the chemical names of benzoquinone and ubiquinone. 

Some foods which are rich in Coenzyme Q10 are:

Foods rich in Coenzyme 10:

1. Mackerel
2. Herring
3. Pork
4. Peanut Oil
5. Canola Oil
6. Chicken Legs
7. Sesame Seeds

Be careful not to include those food items that you may be allergic to.

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How Exercises Help Migraineurs At Multiple Levels

Any exercise induces the body’s pituitary gland to release endorphins. There are 4 different types of endorphins – alpha, beta, gamma and sigma. It is found that during prolonged exercise sessions, acidosis of the blood occurs, which is indicated by decrease in the blood flow and oxygen to the muscle tissues. This triggers the release of beta-endorphins, as a response to tackle the anticipated pain or stress. These beta-endorphins have analgesic properties and raise the bar for the body in tackling migraine pains.

 

Similarly, another polypeptide, the enkephalin, is released by the thalamus of the brain during periods of exercise. They have the specific capacity to block the neurotransmitter, Substance P, which is notorious in triggering migraines. Catecholamines are another substance, which is released in short periods of exerting exercises. They raise the density and secretion of serotonin mildly and help counter migraine pains to some extent.

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What To Do When Non-Visual Aura Hits

Migraineurs may experience the common visual aura or the not-so-common non-visual aura. Non-visual aura could take the form of some loss of motor ability, feeling of pins and needles on face or palms, difficulty holding plates, opening doors that involve a strong pull action etc. Here’s what you can do to manage your non-visual aura better:

 Action # 1: Minimize functions that put you and your loved ones at risk. Attend to only such of the chores as are absolutely essential. Get the spouse, mate, partner and children to pitch in at such times. Any activity that is absolutely essential, must be done slowly and while concentrating. No brisk, jerky or quick movements that will bring on dizziness or will compromise your health should be made.

Action # 2: Take care while walking especially when you are turning to the left or right to enter rooms or lanes. You may want to watch out such that you are not catching the door edges etc.

Action # 3: Aromatherapy with the aroma of specific essential oils that suit and calm you often reduces the non-visual aura temporarily. 

Action # 4: Lie down and inhale slowly and deeply. Exhale slowly and completely. Repeat the process for 5 – 10 minutes. This is known to reduce most of the symptoms even in a full-blown migraine for half an hour at a time without medication.

Action # 5: Light massage of temples, forehead, neck and eyebrows with Vicks helps immensely in reducing non-visual aura. It also mitigates pain for a while.

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The Full Circle Fitness Perspective

Hi,

Full Circle Fitness is a blog that invites people to write about their experiences with physical, mental, emotional and spiritual fitness practices. Going beyond the physical aspect of fitness of our gym-centric worlds, Full Circle Fitness attempts to understand what it takes to be emotionally, mentally and spiritually healthy. A Full Circle envelops all those who come to it.  Please visit Full Circle Fitness and discuss your methods. 

Visit: http://footstrike.wordpress.com/

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Excellent Exercises For Migraineurs

Hi,

For over a month now, I have been covering technical areas of migraine condition to increase our understanding of the internal dynamics of this neurological disease.   Today’s post will encompass what we can do in terms of physical activities and exercises to keep the migraine beast best tamed- i.e. we will look at the external dynamics which is within our control. Remember, our aim should be to:

a. Increase levels of Serotonin

b. Increase levels of the pain-fighting Endorphin

c. Increase levels of Dopamine

 All repetitive movements raise serotonin levels. This includes chewing, massages and the like, though the elevation in serotonin levels through such activities is marginal and ephemeral.

Significant increase in serotonin combined with endorphin and dopamine levels occur at the time of any activity that involves continuous or continual exertion for a certain period of time – a minimum of 20 minutes. If you can incorporate repetitive movements to such an exercise sessions, it would augment the effect of serotonin and endorphin. Let’s look at the activities that can give such benefits:

1. Brisk Walking

2. Jogging

3. Running

4. Weight training

5. Cycling – outdoors and stationary

6. Swimming

7. Dancing

8. Stretching

9. Yoga

10. Pilates

11. Aerobics – Step, Circuit training etc

12. Kickboxing

13. Any Sport

14. Gym activities – treadmills, elliptical, rowing machines, push-ups etc

15. Any other activity that causes you to exert for 20 minutes at one go (with possible rest periods built in)

If you have never done exertive physical activities before or have led a sedate life, it is advisable to keep your exercise routine to 30 minutes every other day. If you do not have the luxury of working out 30-minutes in a single go, break it up. You can fit in lots of 10 minutes thrice in a day. It all adds up.

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