Headaches can be incredibly debilitating, impacting our productivity, mood, and overall quality of life.
Headaches can stem from various causes, but one factor that often goes unnoticed is poor posture. We may not realize it, but the way we carry ourselves has a substantial impact on the frequency and intensity of our headaches. Whether we spend long hours slouched over a desk or constantly crane our necks to look at screens, these habits can create muscle imbalances and strain the neck and upper back. This misalignment contributes to chronic tension and discomfort, leading to more frequent and severe headaches.
By acknowledging the role of posture in headache development, we can take proactive steps to improve our alignment and break the cycle of pain.
Poor Posture Situations
The neck and upper back play a vital role in maintaining proper posture. When these areas are misaligned, it can lead to a condition known as forward head posture, where the head juts forward in front of the shoulders. This forward displacement places excessive strain on the muscles, ligaments, and joints of the neck and upper back, leading to chronic tension and discomfort.
One of the primary culprits of poor posture is our modern lifestyle. With the rise of sedentary desk jobs and the extensive use of electronic devices, many individuals spend long hours hunched over screens, often with their heads tilted downward. This prolonged posture creates muscle imbalances and weakens the supportive structures of the neck and upper back, increasing the likelihood of tension headaches and migraines.
The relationship between poor posture and headaches is further compounded by rounded shoulders. Rounded shoulders occur when the muscles in the chest and front of the shoulders tighten, pulling the shoulders forward and causing a stooped appearance. This hunched posture puts additional stress on the neck and upper back, contributing to muscle tension and restricted blood flow. Consequently, the compromised circulation can trigger headaches and intensify their symptoms.
Ways to Improve Posture and Alleviate Headache
Fortunately, there are steps you can take to improve your posture and alleviate headache symptoms:
Ergonomic adjustments
Ensure that your work environment is ergonomically optimized. Adjust your chair, desk, and computer screen height to encourage proper alignment. Use a chair with good lumbar support and keep your feet flat on the floor.
Stretch and strengthen
Incorporate stretching and strengthening exercises into your daily routine. Focus on exercises that target the neck, upper back, and shoulder muscles to promote proper alignment and alleviate muscle imbalances.
Take breaks
Avoid prolonged periods of sitting or focusing on screens. Take short breaks every 30 minutes to stretch, walk around, and release tension from your neck and shoulders.
Mindful posture
Be conscious of your posture throughout the day. Regularly check in with yourself to ensure your head is aligned over your shoulders, and your shoulders are relaxed and pulled back. Avoid slouching or leaning forward when sitting or standing.
Supportive pillows
Invest in a supportive pillow that helps maintain the natural curvature of your neck while sleeping. A pillow that provides adequate support can help alleviate morning headaches caused by poor sleeping posture.
Consider physical therapy
If poor posture and headaches persist despite your efforts, consider consulting a physical therapist. They can provide personalized exercises and manual therapy techniques to address muscle imbalances, improve posture, and reduce headache frequency.
Another alternative to consider in maintaining good posture is investing in posture correctors. Posture correctors are devices designed to provide support and promote proper alignment of the spine and shoulders. They can be worn discreetly under clothing and are available in various forms, such as braces, straps, or shirts.
By using a posture corrector regularly, individuals can train their muscles and develop muscle memory to adopt healthier posture habits over time. However, it is important to note that posture correctors should not be used as a long-term crutch but rather as a temporary aid to assist in developing better posture.
If you are already experiencing headaches or migraines, there are also science-based alternatives that can help you reduce discomfort, such as migraine relief caps.
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Combining the use of posture correctors with exercises, stretches, and mindful posture awareness can provide a comprehensive approach to improving posture and reducing the occurrence of headaches.
Breaking the cycle of headaches caused by poor posture requires commitment and conscious effort. By making small adjustments to your daily habits and prioritizing good posture, you can significantly reduce headache frequency and severity. Remember that it may take time for your body to adjust to the changes, so be patient and consistent in your efforts.
If headaches persist or worsen despite your best efforts, it is essential to consult with a healthcare professional. They can help identify any underlying causes or provide additional treatment options to help you find lasting relief.
Long days of work, lack of sleep, and stress at the office can be the most common factors that make you feel tired. However, feeling “tired all the time” (TATT) without known reasons can be an indication of an underlying health issue that needs immediate attention.
Finding the exact cause of the lingering tiredness can be the first step toward solving the symptom.
Health conditions that cause fatigue:
1. Anemia – Anemia is one of the most common causes of fatigue. A person who has anemia does not have enough red blood cells in the body, causing symptoms such as tiredness, dizziness, feeling cold and crankiness.
Most often, anemia is caused by iron deficiency. Hence, the condition can be best resolved by including iron-rich foods in the diet and use of iron supplements.
2. Sleep Apnea – It causes the body to stop breathing momentarily during sleep. The condition can affect the quality of sleep and hence make you feel fatigued.
For milder cases of sleep apnea, lifestyle changes such as losing weight or quitting smoking can help solve the sleep disorder. In more severe cases where there is an obstruction in breathing, surgeries and therapies can help.
3. Diabetes – A person who has diabetes has changes in blood sugar level, which can cause fatigue. A patient who is already on diabetic medication can also experience tiredness as a side effect of the medication.
Early identification and taking the correct treatment is the key to managing diabetes. Losing extra weight and having a healthy diet also help in the treatment.
4. Thyroid – Thyroid diseases can be due to an overactive or an underactive thyroid gland. In people who have an underactive thyroid (hypothyroidism), the metabolism slows down leading to symptoms such as lethargy and fatigue. In people with an overactive thyroid (hyperthyroidism), the metabolism speeds up leading to fatigue and difficulty sleeping.
Right diet and lifestyle choices, along with medications, can help in thyroid management.
5. Infections – A person can show symptoms of fatigue when the body is fighting a viral or bacterial infection. Infections ranging from the flu to HIV can cause tiredness.
Along with fatigue, other symptoms such as fever, headache, body aches, shortness of breath and appetite loss can also accompany the infection. Treating the symptoms and taking adequate rest helps in faster recovery.
6. Food allergies – Fatigue may be an early warning sign of hidden food allergies and autoimmune disorders such as celiac disease. Identifying the allergen using a food allergy test or through an elimination diet can help in allergy treatment.
7. Heart disease – If you feel exhausted from an activity that used to be easy, then it is good to check your heart health, as fatigue can be an indication of underlying heart disease.
8. Depression/ anxiety – Fatigue can also be an indicator of a mental health disorder such as depression or anxiety. A combination of medication and psychotherapy can help relieve symptoms.
Lifestyle causes
Apart from serious health conditions, certain lifestyle habits such as dehydration, poor diet, stress and insufficient sleep can cause exhaustion. Having a well-balanced diet, regular exercise and routine sleep can help solve fatigue caused by lifestyle habits.
Picture this: you’re burning the midnight oil, studying or binge-watching your favorite shows, all at the expense of a good night’s sleep. Have you ever stopped to think about the toll it takes on your body and mind? The consequences can be more serious than you might realize.
Not getting enough sleep can translate into a multitude of issues, including weight gain, lack of focus, tiredness, a haze of confusion, and even depression. If you too are encountering similar issues lately then chances are you have a sleep debt.
Wondering what is sleep debt?
People from 13-18 years of age need 8 hours of sleep, whilst adults beyond that age will require at least 7 hours of snooze.
Sleep debt is a collection of the total hours you haven’t slept or traded your sleep for something else. Sleep debt keeps piling up as a person falls short of the total hours of sleep recommended for an adult, according to the Centers for Disease Control and Prevention.
And when you keep letting go of your sleep for other activities, the body adapts to the new normal and effects start to reflect on the energy levels, which deplete.
“However, like every other debt out there, this too has a repayment option,” Dr. Kunal Kumar, medical director of the Sleep Center at Einstein Medical Center in Philadelphia, told Livestrong.
Below are some expert-vetted ways you can pay back the sleep debt. (Courtesy: Livestrong and Sleepfoundation)
Just like financial debt, imagine sleep debt as a debt you owe to your body. It needs to be repaid. The good news is that catching up on sleep is indeed possible.
Maintain a set sleep schedule: Overhauling the sleep schedule is a pretty difficult task to achieve, and it’s best to do that gradually. Create a set sleep schedule by making some small changes to your routine. Instead of making abrupt shifts in your bedtime or wake-up time, adjust them gradually by 15 to 30-minute increments.
Minimize your gadget usage: Wind down activities and minimize electronic usage before bed to promote better sleep. Relax and prepare for quality sleep by dimming the lights and setting an alarm for 30 minutes to an hour before bed.
Reshuffle your sleeping arrangements: Are you finding it hard to get a good night’s sleep due to excessive sweating? Well, here’s a handy solution: consider upgrading to a cooling mattress or opting for cooling sheets. These innovative sleep essentials can help regulate your body temperature, and keep you comfortably cool throughout the night, ensuring a more blissful slumber. Memory foam pillows can work wonders in relieving neck and back discomfort in case you are struggling with backache.
Improve the bedroom environment: Create a sleep-friendly bedroom environment by adjusting the temperature for comfort, and blocking out disruptive lights, or noises that might disturb your restful slumber. And if your mattress, pillow, or sheets are worn out or no longer providing the support you need, consider treating yourself to new ones.
Omega-3 fatty acids are known for a range of health benefits, from promoting brain and heart health to reducing inflammation and protection against several chronic conditions.
In a new study, researchers found that omega-3 acids, especially the type found in foods like flaxseeds, walnuts, chia seeds, canola oil and soybean oil, can slow down the progression of amyotrophic lateral sclerosis (ALS).
It is a debilitating nervous system disease that gradually worsens over time and can be fatal. The condition results in a loss of muscle control and affects the nerve cells in the brain and spinal cord. It is also known as Lou Gehrig’s disease after the baseball player who was diagnosed with it.
The initial symptoms of the disease include muscle weakness, difficulty in walking and hand movements. The symptoms can slowly progress to difficulties with chewing, swallowing, speaking and breathing.
The exact cause of ALS is not known. However, around 10% of people get it from a risk gene passed down from a family member. It is estimated that more than 32,000 people in the U.S. live with the condition.
In the latest study, researchers from Harvard T.H. Chan School of Public Health in Massachusetts evaluated 449 people living with ALS in a clinical trial. The team assessed the severity of their symptoms, the progression of their disease, along with the levels of omega-3 fatty acids in their blood, for 18 months.
The study suggested that alpha-linolenic acid (ALA), a type of omega-3 found in plants, is particularly beneficial in slowing the progression of ALS. The participants with the highest levels of ALA had a 50% reduced risk of death during the study period compared to those with the lowest levels of ALA.
Researchers also found a reduction in death risk in participants who had eicosapentaenoic acid, the type of omega-3 fatty acid found in fatty fish and fish oil, and linoleic acid found in vegetable oils, nuts and seeds.
A previous study conducted by the same team suggested that a diet high in ALA and higher blood levels of the nutrient could reduce the risk of developing the condition.
“In this study, we found that among people living with ALS, higher blood levels of ALA were also associated with a slower disease progression and a lower risk of death within the study period. These findings, along with our previous research suggest that this fatty acid may have neuroprotective effects that could benefit people with ALS,” said Kjetil Bjornevik, the lead author of the study.
