Common Headache Triggers

                                                        

Headaches are a problem with a number of people. There are many different kinds of headaches and range from being infrequent to a persistent severe problem.  They are usually caused by muscle tension or vascular problems. It is important to try and find out what triggers your headaches so you can try your best to avoid them.

       8 Common Triggers

• ·         Hormonal changes in women
•   Fluctuations in estrogen level during their menstruation cycle seem to trigger headaches in many women.                                                 

• ·         Food 
•   Skipping meals or fasting can trigger headaches. There are also a number of foods that are likely to trigger headaches.  Chocolate, red wine or other alcohol, coffee, cheese, soy sauce, aspartame, salty foods, and processed food are all possible triggers for headaches.

• ·         Stress 
• Being over stressed at home or work can cause you to have a headache. Eyestrain caused by overwork can be a trigger as well.

• ·         Sensory Stimuli 
•    Bright lights, the sun, loud sounds, or unusual smells also are known as triggers of headaches.

• ·         Changes in wake sleep pattern 
•    By missing sleep and not getting enough sleep you are more likely to get a headache. Headaches also can be triggered by getting too much sleep. Sleeping in irregular patterns can interfere with normal eating patterns, causing blood sugar levels to rise and decrease when they should not.

• ·         Physical Activity 
•    Intense physical exertion my trigger headaches; however headache pain is not worsened by routine physical activity. Not having any physical activity also can trigger a headache.

• ·         Poor Posture 
•    Having poor posture while working or sleeping may trigger headaches. Especially poor posture with your neck and shoulders.

• ·         Weather 
•    A change in the air pressure is a common trigger for headaches. This can include changes in humidity levels, temperature, storms, extremely dry conditions, and dusty environments as well as many more. 

                                                                                     

Healthy Recipe

 

Baked Parmesan Tomatoes

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

Ingredients

• 4 tomatoes, halved horizontally
• 1/4 cup freshly grated Parmesan cheese
• 1 teaspoon chopped fresh oregano
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil

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Cooking Directions

Step 1

Preheat oven to 450° F.

Step 2

Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Nutrition Info

• Serving: Per serving (makes 4 servings)
• Calories: 91
• Carbohydrates: 6g
• Fat: 6g
• Protein: 3g
• Dietary Fiber: 2g
• Saturated Fat: 2g
• Monounsaturated Fat: 4g
• Cholesterol: 4mg
• Potassium: 363mg
• Sodium: 375mg
• Exchanges: 1 vegetable, 1 fat
• Carbohydrate Servings: 1/2

Good Posture and Shoulder Health

The shoulder is the most complex joint in the body. It permits a large range of motion which is important to many of your daily activities.  Having poor posture can cause joint damage in your shoulder.  When you have poor posture your body is out of alignment, shifting the balance of your weight and putting unnecessary stress on your joints. Over time you may begin to suffer from chronic pain and limited range of motion.

When you slouch with your shoulders bent forward as you sit or hold your head down in front of your shoulders when you walk it is putting pressure on your shoulder joints. This decreases the space within your shoulder joint for tendons, ligaments, blood vessels, and nerves, as well as interferes with proper movement of your shoulder. Pressure on the neck and shoulder joints can cause headaches and joint pain, it also may cause arthritis and chronic pain and fatigue later in life. 

To protect your shoulder joints from stress and pain it is important to keep your body balanced and in good posture.  Performing posture-strengthening exercises and practicing good posture will keep unnecessary pressure of your joints as well as decreasing your risk of having chronic shoulder pain in the future. Keeping your shoulder muscles in balance is also important in keeping the shoulders healthy.

When sitting be sure to sit up with your back straight and shoulders back, avoid pulling your shoulders upward towards your ears. Keep your head upright and your chin level.  Rest your arms comfortably at your sides and make sure to place your feet flat on the floor.  

Strengthening Exercises

Below are strengthening exercises that will help to improve your posture. 

Rear Fly

Bent Arm Row

Straight Arm Row

Shoulder Adduction

External Rotation