3 things you can do to Eliminate Sugar
May 20th, 2013
by Henry Richardson
Sugar! Is it really as bad as they say? If you are anything like me, a piece of chocolate cake (think Meryl Streep’s beautiful creation in It’s Complicated) sounds pretty much amazing on pretty much any occasion. However, if you do a little research on sugar and its effects on the body, you will quickly find that the majority of leading doctors and nutritionists, especially in the natural health world, find that sugar is one of the leading causes of a large majority of our most common health concerns: diabetes, obesity, tooth decay, and hyperactivity.
So what are we supposed to do? Should we give up all sugar? Should we give up desserts? Should we drink diet soda instead of regular soda?
I propose a very simple, yet in my opinion, very useful approach: BALANCE your approach to eliminating sugar from your diet. Consider doing the following as a great first step.
- One of the easiest ways to manage the amount of sugar you intake is to lookout for the ubiquitous culprit, High Fructose Corn Syrup. This cheap and very sweet additive is in a large majority of the food and beverages that many of us are accustomed to consuming. Check the label. If you see this ingredient, check to see if there are other options without the corn syrup. A lot of stores carry various healthy options to our favorite products. You will be doing yourself a huge favor to avoid it.
- Secondly, enjoy your sweets on special occasions. After cutting sugar out of your diet for a few days, you will quickly see that a lot of the foods we eat are so extremely sweet that you almost stop wanting them. Jitters aren’t very fun! However, if you can make eating sweets a special treat, instead of every meal, that chocolate cake will be something you can savor and not feel guilty about.
- Avoid Soda! Definitely avoid regular soda, and in my opinion, avoid any type of Soda (including diet soda.) Whether you come from the school of thought to avoid diet soda because it hinders our bodies ability to identify calories (causing us to over indulge in calories), or you think that “diet” soda is clearly a bunch of unnatural chemicals (because honestly, how can anything we consume be 0 calories? ). It is so much safer and easier to drink some carbonated soda water with some fresh juice or a squeeze of orange or lemon. Or, if you want the convenience of can, check out LaCroix sparkling water. This delicious and low calorie beverage is all natural and a great substitute for any soda-holic. It comes in a wide range of flavors as well.
Basically, do your body and your long-term health a favor by eliminating the unnecessary sugar that you are consuming on a daily basis. That way, your sugary treat will be well worth your wait!
Memorial Day Weekend 2013
May 18th, 2013
Wishing you a happy and safe Memorial Day celebration. In observance of the holiday, please see our schedule changes for the weekend.
What makes DEFINE’s classes so special?
May 17th, 2013
by Henry Richardson
As founder of DEFINE, I am obviously biased when I say DEFINE body and DEFINE mind are the two best classes I have ever taken! However, as someone who just a few years ago was looking for a place that offered a class that was challenging, intelligent (form and alignment), balanced (meaning full body), less costly than personal training, fun, and in an environment that was pleasant, finding all that for one class seemed like a challenge.
From my many years as a springboard and platform diver, I had several lower back injuries that still cause me pain if I stop stretching and exercising. My personal situation with my lower back requires me to find my own balance of core strengthening combined with stretching on a daily basis. So, opening DEFINE was definitely self-serving (even if no one came to the studio, at least I would be getting my back healthy again:), but I also knew that DEFINE body and DEFINE mind would be very powerful classes that people would fall in love with, just as I did.
So what makes the classes so special?
1) Effective: The results within the first few classes will speak for themselves You will stand taller, feel a refreshed energy, see your arms, legs, glutes, and abdominals looking firmer and leaner.
2) Efficient: We organize each class to maximize your time. We know your time is precious, so instead of just working harder and faster, we have time managed the classes to help you work smarter. In our DEFINE body class, we target all the major muscle groups and work them to a point of fatigue and then immediately stretch them out to produce amazing results. Our DEFINE mind class uses anatomical alignment and massage techniques with a ball so you can proactively lengthen and “iron out” any stress or tightness in your muscles. You will experience a deep tissue massage at a group class rate (and you don’t even have to tip us !!!)
3) Fun: With the great music, the personal focus each instructor gives, and the attention to form and positioning, you will have a great time in class.
4) Balanced: Each class is designed to help keep your body and mind in balance. And even better, coming to DEFINE allows you to design your own recipe for “balance”. Whether you want an incredibly challenging and strengthening class like DEFINE body, or maybe you are wanting to spend more time lengthening and working from the inside out with DEFINE mind, you can design a program that is right for you!
Finding Harmony Within
May 14th, 2013
Tips and strategies to attain and maintain a balanced life from the inside out
by Jessica Pass, LMFT
We’ve all heard it said, “I’m out of balance” or “It’s all about balance”, but what does that mean? What does that even look like and better yet, how do you get there?
I’m the first one to attest to using these statements in both my personal life and professional career. I am always, always, in one way or another, whether it is with myself or someone else, thinking about balance. As I wrote in my last post, I tend to bounce back and forth between feeling overwhelmed and centered; I find my inner calm and have space between appointments, projects and commitments and then I overload, get overextended and saturate myself. The kicker for me is learning how to recognize these times in my life (while I am IN them, not just in retrospect) so that I can take action to remedy them and find the happy medium that my deepest self is craving.
Through writing, meditation and conversation I am better able to understand what gets in the way, what overcrowds my life, and what I need to either eliminate or increase (i.e. eliminate commitments or increase my time alone.) Each of these tasks helps to identify specifically what is getting in the way and where it might be coming from.
Let me detour here for just a second.
Knowing the “why” behind being out of balance is extremely important. We can focus on what we’re doing to ourselves all we want, but without getting our hands a little dirty and digging for the root of the cause we’re going to keep finding ourselves in the same position. To explain this a little further, it is my belief that there are reasons why we keep overcommitting. As an example, let’s use my habit of not being able to say “no” to someone or having a sense of obligation that causes guilt if I don’t follow through with something. If I take the time to analyze those feelings and my motives, I might uncover that I could be overcommitting because of my need to please others or in order to feel needed, wanted or valuable. Once I have determined the root cause of my behavior, I can address that instead of just coping with the symptoms.
Sometimes I find myself struggling to make decisions because I’m afraid of losing out. If I choose one thing then I can’t always have the other. For me, this can become the biggest reason I continue to say “yes” when I should say “no.” When in all reality, my need to not miss out on something comes from something much deeper into my past than it is really relevant to my present or future self. If I would acknowledge that more often, I believe I would find more satisfaction and success, without spreading myself too thin and making it nearly impossible to give 100% in each area.
Think of it like peeling back the layers of an onion. The outer layer is the feelings of exhaustion or anxiety when we have too much on our plates or have exaggerated expectations surrounding us. As the layers continue to get deeper and deeper towards the center, we recognize exactly what the outer layers are really protecting: our defenses.
Once we can recognize what our defenses are trying to protect, we can move forward with gaining a deeper understanding of our beliefs, fears, previous hurts, etc., and recognize them when they present themselves and lead to another unwarranted “yes.”
So here’s the pitfall: when we overcommit, get out of balance, lose our peace, or feel overwhelmed, anxious or exhausted, we run the risk of building up resentments towards others, feeling unnoticed or unimportant, getting burnt out and forgetting that we have the power to change what is going on.
It isn’t about others when we are out of balance, it is about us.
There is always room to reach out, ask for help, say “no,” take a mini-vacation (even just an afternoon at the park), find a babysitter, or do something for ourselves. Knowing when to honor ourselves is so important! Without it we cannot truly honor each other. Even as a parent or caregiver, we must first fill our own cups before we can giving of ourselves. So easy to say, so difficult to practice…so try to keep it simple and not overcomplicate it.
Take Action!
- Start small and just listen to yourself. From there everything else will follow.
- Take deep breaths to calm your nerves and center your mind
- Take inventory of yourself daily with pen and paper
- Be honest with what you are feeling about your day-to-day obligations and commitments
- Pay attention to your stress. It is communicating something very important
- Say “No” respectfully
- Give yourself grace
- Ask for help
Attuning to yourself is the biggest step towards inner balance and peace. Instead of ignoring what is going on inside, take a deeper look and listen. You will be amazed just how much freedom you find in allowing yourself to feel what it needs to, recognize what has been hiding and understand why your life gets out of balance too easily.
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body&mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
Ear Infections and Food Allergies In Small Children
May 13th, 2013
Ear Infections and Food Allergies In Small Children: A Surprising Link
By: Lori Hudson Bertrand D.C., R.N.
How many of you have dealt with ear infections? Whether this was you as a child, your own children, or someone you know, ear infections are one of the most common reasons for visiting the doctor. There are different types of infections that can occur in both children and adults, however the Eustachian tube is shorter in small children and tends to block up more easily, thus making ear infections more common in the very young.
The Eustachian tube drains fluid from the middle ear to the back of the throat. If there is a blockage anywhere in this tube, fluid backs up and creates an environment for bacterial and viral growth. One way the Eustachian tube can get clogged is from food allergies. Consuming foods that we are allergic to can cause the body to produce excess mucus and inflammation. This can result in irritation in the middle ear resulting in ear infections. Food allergies are common in children less than 3 years of age, which is why we introduce foods to babies one at a time.
The severity of allergic reactions varies across a broad spectrum, but even the slightest bit of irritation can wear the body down. Research has shown that roughly 80% of children that get recurrent ear infections have food allergies. The following foods commonly cause reactions:
- Peanuts
- Eggs
- Wheat
- Milk
- Fish
- Soy products
Classic signs and symptoms of an ear infection in young children are irritability, cough, runny nose and fever. Note – rubbing the ears can sometimes indicate teething and not necessarily an ear infection.
What we eat, come into contact with and breathe affects us in more ways than the obvious. My own precious little girl, Ryen Ann, now two months old, was also having some difficulties with food allergies. Though she had been gaining weight like a champ and seemed full after meals, she was still spitting up more than my first child. Since I breastfeed exclusively, I began to evaluate my diet in relation to her actions and behavior and one common culprit kept coming up: food allergies. So far, cutting various foods out of my diet has seemed to help her tremendously.
Bottom line: if your child has a history of ear infections, you may want to consider checking for food allergies, especially if there is a family history of sensitivity to certain foods.
If you want to find more ways to understand and connect with your child, join me Saturday May 18th from 1-2 pm at DEFINE: River Oaks as Jessica Pass and I discuss ways to bond with your baby through baby massage!
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people through education about anatomy and physiology drives her to continue to share her experiences and knowledge with others as they persue their journey towards health and restoration!
More of Lori’s Articles HERE.
Forgetting…oh lets say, your socks?
May 7th, 2013
Ways to fuel the Mind to keep it functioning at its best!
By: Lori Hudson Bertrand D.C., R.N
Lets face it; we all have had our moments- forgetting where we parked the car, a name, birthday, or even an appointment. While these things can sometimes be normal, they aren’t something you want to make a habit of right? Does integrity of the brain come to mind when thinking about a healthy body? We take conscious efforts towards keeping the joints, muscles, skin, digestion, hair, etc. healthy, but what are we doing on a daily basis to keep the mind working at its absolute best? Take these following steps to keep the brain feeling fresh throughout the day:
Stimulate the Brain
If you do this already try something different. For example if you like crossword puzzles and do them often, then try brainteasers or work a puzzle to stimulate the brain in new ways.
Change the Routine
We are creatures of habit – so if you always put your pants on right leg first or put your shirt on then your pants, try switching it up to force the brain to think in a different order.
Continue to Learn
Most people can’t wait to get out of school to enjoy a little more free time but the more we continue to learn the better. Keeping the mind engaged keeps neurons in the brain strong and improves function. So read a book, search the web, or take a class to create new synapses in the brain.
Exercise
Research now shows that exercising even just three times a week can delay the progression of dementia and sharpen brain function. Not only does it improve thought process, but it can also energize the body and awaken the mind to think more clearly.
Dental Care
Periodontal disease and gingivitis have been linked to several health conditions, such as cardiovascular disease, and decreased cognitive function. Bacteria from inadequate oral hygiene are believed to travel up to the brain through the cranial nerves thus leading to plaque in the brain, which is associated with Alzheimer’s.
Brainpower foods/minerals
Protein– can help block the build up of serotonin in the brain (a neurotransmitter making you drowsy and sluggish).
Nuts – typically high in the mineral boron, which has been shown to improve the electrical activity of the brain. Other foods that contain high amounts of boron are green leafy veggies, pears, apples, peaches, and grapes.
Apples – not only do apples have the mineral boron, but also some evidence shows that one apple is just as effective at waking up the mind as a cup of Joe.
Zinc – a mineral that has been shown to improve mental alertness and memory. Foods that have a higher content of zinc are fish, oysters, whole grains and legumes.
Omega’s – crucial in brain development; supports brain function and memory. Foods such as fish, avocados, olive oil, and nuts all contain omegas.
Peppermint – studies suggest that sucking on a peppermint helps keep the mind focused.
Caffeine – some sources have antioxidant properties such as dark chocolate and coffee. Drinking 1-2 cups of coffee a day will help stimulate the brain and enhanced alertness. However, too much caffeine can cause dehydration and jitteriness having the opposite effect on the mind.
Blueberries – anthocyanin is what gives this powerful fruit its rich blue pigment, which is linked to enhancing memory and learning capabilities.
Rest
We’ve all been there, those times where you just feel in a fog. Rest is needed to stabilize chemicals in the body and achieve psychological and physiological balance. It’s crucial, and without appropriate amounts of rest – fatigue, memory loss, impaired mental function, depression and decreased mental clarity can ensue. Just a 10-minute power nap can wake the body and mind up and keep it optimally functioning.
Hydration
Small amounts make a huge difference when talking about hydration. Losing just 3-5% of body weight can adversely effect concentration, memory and reaction time. Losing just 1-2% can result in dehydration; so don’t wait until you feel thirsty because typically by then your body is already low on fluids.
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people and education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they pursue their journey towards health and restoration!More of Lori’s Articles HERE. Check out a DEFINE class or workshop to help fuel your mind during the month of May!
photography by: Christi Minter
Music Makes A Difference!
May 6th, 2013
At DEFINE we believe in making the world a better place! From workouts to charity’s, we all aspire to do better, strive to accomplish personal goals and ultimately make a difference in someone’s life. Music can get us pumped up to do so, or stir our hearts to make that first step. Here are few DEFINE team favorites! Enjoy!
What’s On Our Plate?
May 1st, 2013
Eating local foods is certainly about eating food grown closer to home, but it is also about being more aware of your food and how it gets to you. How can you beat better tasting food and supporting your local farmers and businesses? Here are Erin’s top 5 tips for eating local:
1. SHOP YOUR FARMERS MARKET
Shopping at your local farmers market is the easiest way to support locally grown produce. Check out Urban Harvest Farmer’s Markets in Houston and meet our farmers. I promise you will not go back to store-bought eggs and greens once you meet Mr. Hatterman or see the beautiful edibles from Animal Farm! Become a member to receive discounts, subscriptions and to support.
2. THREE LETTERS: CSA
If you don’t have time to get to the farmers market, sign up for a CSA! Community Supported Agriculture (CSA) connects you to a specific farm so you can buy a share in a farm and, in return, you get a share of their harvest. You get the freshest, best produce the farm has to offer and it is set aside for you to pick up on your own schedule.
3. KNOW YOUR REGION
Knowing what’s in season in your region will help you to better know which items at grocery stores and restaurants are locally sourced. While health food stores are more likely to clearly label where the foods they carry are grown, conventional grocery stores are increasingly labeling their produce, meat and seafood sections as well. Keep an eye out!
4. SHOP THE PERIMETER + SPEAK UP
The aisles around the perimeter of grocery stores contain more ingredients than processed foods. Shop these perimeters for fresh produce, meats, and dairy. If you know your seasons, you may be able to find some locally or regionally grown items. Speak to the store manager and express your interest, you’ll be surprised at how much simply asking can make a big change.
5. SUPPORT THE BIZ THAT SUPPORTS
Frequent restaurants buy from local farms, growers, and purveyors. Therefore you can continue to support local farmers and producers even when you eat out. Buy from locally-owned food producers such as bakeries, butchers and coffee roasters for foods you don’t cook at home or which aren’t grown locally.
Here are just a handful of restaurants in Houston that support our local farmers: Ruggles Green, Haven, Hugo’s, Backstreet Cafe, Prego, Local Foods, Sparrow, Pat Greer’s Kitchen, Oxheart, among many others!
Follow, tweet and learn with DEFINE foods & Chef Erin Stewart HERE
(photography by: Christi Minter)
Stressed, Anxious, Overwhelmed?
May 1st, 2013
Tap Into the Power of MINDFULNESS to Find RELIEF and SELF-ACCEPTANCE
One of the most challenging things to do is to be with ourselves, without judgment or distraction. Sitting in our own skin, acknowledging our feelings, paying attention to our desires and recognizing our hurts, can just be too much, too intense and too unknown.
For example, to avoid myself, I end up piling on commitments, saying, “yes” to anything and everything and starting more projects that I cannot manage to finish. I am constantly wavering between confidence and ambivalence, thinking I can do all things and then becoming so overwhelmed by them that I just shut down, burn out and give up. You’d think by this point in my life and career this would be mastered – or more like I’d hope it would be!
My problem becomes having so many ideas, feeling invigorated by the possibilities of greatness, that I miss what could be right in front of me. Once realized, I’m overwhelmed, anxious, frustrated and mad at myself.
Inevitably I come to terms with the fact that I just can’t do it all and there is good reason for it. It’s not that I am incapable or unworthy, it’s the fact that my focus is pulled in so many directions that I am unable to accomplish anything with great success. It’s not about my abilities, it’s about sticking with something long enough to see it through.
Shifting my perspective allows my passions to be renewed. Then I’m refocused and finally understand more of what I want and how to get there. I feel balanced, happy and focused for a time… Until, there it goes again, I’m back to overloading my schedule, my mind and my relationships with more than I can give my all to (and the cycle ensues…)
The path to a new, healthier way of being can feel overwhelming and daunting. Once you start the process of understanding what you are going through, why it is a negative in your life and what you want to change, you are then able to identify a path of least resistance that supports the most favorable outcome.
What I have found to be the most consistent variable in my life when I’m frantic, chaotic and overloaded with tasks, commitments and ideas, is that I am often avoiding something.
My avoidance manifests itself through business and overloading my schedule to, at all costs, push away what I ultimately need to face. Again, I know this. I understand it logically and can rationalize why I continue to put myself in these situations, however, it isn’t until I connect with my avoidance emotionally that I am able to make the changes necessary in my life. I have to dig deep, face myself and feel the possible hurtful feelings that might be attached.
Mindfulness is an important part of this process for me. Practicing being in the moment, with myself without judgment or shame, guilt or regret, I am allowing myself the space to travel to the depths of my emotional self and acknowledge, accept and hear what needs to be expressed. For most of us that will be feelings of disappointment, fear, shame, loss or pain. Memories might be there that stir up intense reactions; we might be grieving the loss of a loved one, a relationship or missed opportunity and unable to face the feelings of loneliness and vulnerability.
Honestly, who wants to feel these things? No one. That’s why we avoid, stay busy and have difficulty recognizing what we truly want, desire and deserve in this life.
Mindfulness is the practice of acceptance of oneself. It means to maintain a moment-to-moment awareness of our thoughts, feelings, bodily sensations and surrounding environment (site). We acknowledge without judging who we are, what we feel and what we believe; there is no “right” or “wrong,” “good” or “bad.”
The use of mindfulness techniques have been cited in thousands of research studies since the 70’s and have been practiced since ancient times. Utilizing different strategies of mindfulness will in fact change the chemistry of the brain, open up new neuro pathways of experience and increase the density of the grey matter in regions of our brain that deal with memory, emotional regulation, learning and empathy. It has been shown to boost our immune system and reduce stress, anxiety and depression. The benefits are astounding and continue beyond these few that I’ve mentioned.
The single most important aspect of practicing mindfulness (in my opinion) is the acceptance of self that occurs. Without this, I would continue to avoid and neglect my inner thoughts, feelings and emotions and remain disconnected from who I am and what matters most. My cycle of balance and chaos will likely ensue but my ability to recognize my patterns and make changes sooner, rather than later will continue to get stronger the more I practice my “stay in the moment” attitude and work on just being.
Take Action!
Here are a few of my personal strategies to remain mindful:
Spend time Writing – It doesn’t matter where I start or what I write about, practicing expressing my thoughts on paper gets them outside of my head and allows me to be more objective with myself. Try it out–write about what you feel or what is going on in your life if you feel stuck, restless or anxious. Read back through it and you’ll have a greater understanding of what the problem might be and will have more clarity to find a solution.
Spend time in Nature – There is something about being in nature, without distractions on a beautiful day that really speaks to my heart. I can literally disengage from my to-dos and exercise creativity, clarity and mental freedom. This could be on my back patio or a trip to the beach. Make time to enjoy the beautiful weather while we have it or plan a “daycation” to get away from the business of the city and connect with yourself through the greatness of nature.
Spend time in Savasana – After a hard work out laying in Savasna is meditative for me. Allow yourself to just be. Take the time to quiet your mind, breathe and rejuvenate. Often times we’re more concerned with the working out that we fail to give ourselves and our body the proper time to relax and repair. The next time you’re in class, be mindful of your ability to relax at the end of class and make it a point to fully surrender even if you feel rushed, stressed or anxious. It will only add to your ability to relax in stressful situations and help train the mind to slow down, accept and let go.
DEFINE’s Emotional Wellness Expert, Jessica Pass, LMFT is a Licensed Marriage and Family Therapist and Instructor at DEFINE body&mind. She has a private practice in Houston, Texas, specializing with children, adolescents, individuals, couples and parents. Jessica’s approach incorporates mind-body integration, education and practical strategies to improve emotional wellness, emphasizing all aspects of who we are to live fully and thrive in our relationships.
For more articles by Jessica - Click Here
Pictured at top-left DEFINE instructor: Ashley Barber, middle-left DEFINE instructor: Noe Smith
Photos By: Christi Minter
Headaches 101
April 30th, 2013
A Brief Overview: By: Lori Hudson Bertrand D.C., R.N.
It’s estimated that over 45 million Americans experience headaches with health care costs reaching to an estimated 1 billion a year. With such a common and sometimes debilitating experience, how often are pain meds the first resort to relieve the systems? Instead lets take a look and dig deeper into the most common types of headaches and take into consideration, triggers, specific signs and symptoms and other associated factors that can help distinguish between headaches that affect the body.
Sinus Headache - Pressure and pain over the forehead, cheeks and within the oral cavity. It’s estimated that 90% of these headaches are misdiagnosed as migraines. Usually sinus headaches stem from allergies, viral or bacterial infections. Pain may be aggravated when bending over, coughing or chewing.
Some things to keep in mind: avoid known allergies (food and seasonal). Utilize warm compresses over sinuses and a vaporizer to promote drainage. Ginger, Bromelain, Turmeric, Feverfew, B complex, vitamin C and E have all been shown to provide relief.
Tension (Cervicogenic) Headache – Pain and tightness located from the neck to the base of the skull (suboccipital area), forehead, and temporal area. Usually these headaches stem from postural strain like when studying or doing deskwork, but can also be from stress or temporomandibular joint syndrome (TMJ). Symptoms seem to get worse as the day goes on, increase in intensity and occur daily. Range of motion and flexibility in the neck and shoulders can be limited due to tightness in the neck region.
Some things to keep in mind: Be aware of posture and avoid awkward head positions. Strengthening while lengthening the muscles in neck, upper back and shoulders relieve pain while increasing endurance in these areas keep the body functioning optimally throughout the day. Avoid known allergies (food and seasonal). Magnesium, Calcium and Valerian root have all been shown to be beneficial in relieving symptoms.
(Pictured: DEFINE client : Chau Neason, Photo By Christi Minter )
Hypertensive Headache – Discomfort and pulsating pain either behind one eye or at the base of the skull (suboccipital area) that’s worse in the morning. Associated factors are stress, lack of exercise, high sodium diet, high blood pressure, cardiovascular and renal disease. Note- sustained high blood pressure can be detrimental to the body and should always be examined further. These headaches tend to get worse when reclining and better when elevating the head or when seated.
Some things to keep in mind: Avoid known allergies (food and seasonal). Maintain a high fiber and low sodium diet. Avoid excess sugar, caffeine and alcohol. Magnesium, Calcium, Garlic, Coenzyme Q10 (CoQ10), Vitamin C and Potassium have all been shown to be beneficial in relieving symptoms.
Cluster Headache – Although it’s the least common of the headaches listed, it can be the most intense. They cause severe pain typically behind one eye lasting anywhere from 4-6 weeks at the same time everyday. They occur in clusters, hence the name, attacking 2-3 times in a day. Nausea and sensitivity to light can be seen. Incidence can increase in the spring and fall; associated causes can be infection, toxins and serotonin imbalances.
Some things to keep mind: Avoid known allergies (food and seasonal), monitor intake of sodium, alcohol, coffee and teas. Reduce stress and the glare that can be associated with it. Nutritional support: Calcium, Magnesium, Choline, Valerian Root, Passionflower and Capsaicin have been shown to be beneficial.
Migraine Headache - Can occur on one or both sides of the head, sometimes visual and GI disturbances can occur before the migraine hits. More commonly seen in females between the ages of 10-30 years of age. Symptoms include nausea, vomiting, sensitivity to light and noise that may all be aggravated with physical activity. Diet, hormonal changes, hereditary factors and daily activities have all been linked to triggering migraines. If you suffer from migraines or know someone who does, join me May 4th at Tanglewood from 1-230 for my workshop specifically on migraines. We will cover what areas of the body are affected, common triggers and associated factors that can set off a migraine, followed by strengthening and stretching of the associated muscles. Use the tools covered during the workshop to be better prepared for the next time a migraine hits!
The body is truly amazing in many ways! In a sense it speaks to you when something is not right. Pain, fatigue, swelling the list goes on of how the body communicates with you. More often than not, we tend to ignore the subtle signs and symptoms and focus more on the “significant” ones. I challenge you to pay attention to the body; take a closer look to how speaks and take control of your health today!
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people through education about anatomy and physiology drives her to continue to share her experiences and knowledge with others as they persue their journey towards health and restoration!
More of Lori’s Articles HERE.
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