MIGRAINES FOR THE INFORMED WOMAN – Tips From A Sufferer

This book is now available through publishers Rupa & Co.

There is nothing that a migraineur fears more than a migraine attack. It is excruciatingly painful and comes with a flurry of stressful symptoms like nausea, vomiting, dizziness, and light and sound sensitivity. If you dread your episodes, this may be the book you need. Migraines for the Informed Woman- Tips From a Sufferer de-mystifies not just the why, what, when and how of migraine in an easy and simple way, but also gives you a positive perspective on what can be done to keep them managed and at minimum levels.

MIGRAINES FOR THE INFORMED WOMAN: Tips From a Sufferer
by
Category: Health Number of pages: 135 Book Size: 5.1×7.75 Book Weight (Hardbound): gm Book Weight (Paperback): 150 gm Published in: 08/01/2009 Available in: Paperbound ISBN_PB: 9788129115171

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What the Migraineurs Should Know About The Triptan Drugs

(Source: http://tinyurl.com/l332mz )

Triptans are the relatively new weaponry in the scientists’ arsenal in migraine management and treatment. They work at the neurochemical (serotonin receptor) level. Triptans are not painkillers. All the Triptan drugs act at the wall of the blood vessels (especially cranial/dural blood vessels) and cause their constriction (or narrowing) called vasoconstriction, thus offsetting the swelling that causes the pain. It is also effective in alleviating some of the other symptoms of migraine attack such as sensitivity to light and sound. It acts towards stimulating the release of serotonin in the bloodstream.

Triptan range of medication includes chemicals Frovatriptan, Naratriptan, Eletriptan, Sumatriptan, Almotriptan and Rizatriptan. They should however, never be mixed with ergotamine drugs or any other drug stated in the drug literature or by the doctor. In addition, they are not to be taken in conjunction with any anti-depressant that is known to increase serotonin levels. Neither are they indicated for use by hemiplegic and basilar artery migraineurs.

All of these medications have similar possible side effects such as those of dizziness, fatigue, tingling sensations on skin, dryness of mouth, hot flashes, chest pain or tightness, sensitivity to temperatures, joint pains, coronary artery vasospasm, transient myocardial ischemia, myocardial infarction, ventricular tachycardia, and ventricular fibrillation, serotonin syndrome etc.

Triptan drugs are available at pharmacies on showing a doctor’s prescription due to the potential side effects, which may be serious in nature. Some Triptan drugs work faster than the others do. Some others work for longer hours, some have only one set of side effects, and the other Triptans may have another set. This makes it imperative for you to consult your doctor before taking these medications. The doctor will make a decision on a case-to-case basis depending on your migraine frequency, intensity, duration, medical history (especially those of heart, diabetes and hypertension etc).

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Brahmari Pranayama and Serotonin Benefits for Migraineurs

(Source URL: http://www.telegraphindia.com/1061211/images/11yoga-3.jpg, Year 2006)

This Pranayama imitates the sound of a humming bee during it’s exhaling phase. It thus channelizes breathing through a vibrating state. The Brahmari Pranayama is the most efffective of all the Pranayamas chalked out for migraineurs.

The Benefits:

• The brahmari cures post delivery and menstrual migraines through higher serotonin release pre-menstruation,
• It is extremely useful for Alzheimer patients and those with heart conditions,
• The Brahmari also balances blood sugar and hormone secretion,
• It’s practice increases the rate of metabolism and calms the mind,
• It is proven to improve memory and concentration.

Here’s how you do it:

1. Sit on a mat on an even floor (Preferably in Vajra Asana or Sukha Asana).
2. Close your glottis partially as you inhale through both nostrils, making a snoring sound.
3. Exhale slowly emitting the buzzing sound of a humming bee.
4. Humming while exhaling allows you to spin out your breath and make a longer exhalation.
5. Repeat the process 5 – 10 times.

Personally, I recommend The Art of Living Foundation’s Basic Course where they teach you how to do the different Pranayama with precision. The Foundation’s chapters have presence in almost all the countries of the world and in all major cities. You may visit their website to www.artofliving.org to find out the location of their branch in your locality. Another trusted source would be to watch and follow or buy the DVDs of Baba Ramdev. His instructions are articulate and make them easy to follow. Information and YouTube demonstrations of asana and Pranayama are available on his website www.baba-ramdev.info.

Remember, any Pranayama done wrongly has the potential to be dangerous. It is recommended that you learn Pranayama through a qualified Yoga instructor.

As with aerobic exercises, benefits can be enjoyed with consistency. As with homeopathic medications, benefits are more forthcoming with regularity in timing of practice. In addition, as with aerobics and homeopathic programs a sensible diet, lean on fat, moderate on complex carbohydrates, high on high fibre, protein and water, along with a good dose of patience brings sustained results. As with all Pranayamas, they are best done on an empty stomach in the morning or evening.

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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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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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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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