Holistic Remedies to Say “So Long” to Tension Headaches

Originally published on YogaToday.com.

Tension headaches getting in the way of your day?

Let’s hone in on the root cause to make it go away. We’ve all experienced that tinge of a headache coming on mid-afternoon while working on a deadline, when the baby is crying, or when our phones are endlessly buzzing. Taking a few minutes to identify the source can solve this riddle in a holistic way.

Try this quick yoga class designed specifically to relieve and prevent tension headaches! Your first two weeks are always free on YogaToday.

Lifestyle Choices

1. Hydrate with quality water. Dehydration is often the root cause of headaches. Surveys show that 60-75% of Americans do not drink enough water. Learn to love water.

2. Movement. Exercise, dance, pilates, or yoga. Do what you love to release endorphins, the body’s natural painkillers.

3. Sleep. Quality sleep is the key to life. Stay away from digital devices for at least 30 minutes before bedtime. Create a cool dark room. Add a sleep mask and ear plugs to successfully go down for the night.

4. Keep caffeine to a minimum. Everyone is different. Find a sweet spot that works. Avoid it after mid-day. Be sure to read labels and know that options such as green tea also contain caffeine. Still craving a warm cuppa in the morning? Try a pretty turmeric latte instead: turmeric has been known to alleviate inflammation and headaches.

5. Eat your greens. Tension headaches may fool us into reaching for a cheeseburger because a) we may think we are hungry when we simply need to hydrate, and 2) because “stress-eating” is a thing! Reach for greens instead. They are high in folate as well as magnesium-rich, which at suggested levels in the body have both been shown to reduce symptoms such as headaches.

Keep Stress in Check

1. Are your shoulders reaching for your ears? This is a sure sign of stress. This tension in the neck and shoulders can lead to headaches.  Try this 15-minute Neck Release class with Mona Godfrey. This is a perfect practice to incorporate into the workday while seated at a desk.

2. Drop into one minute of conscious breath. The 4-7-8 Breath, also known as the Relaxing Breath, taught by Dr. Andrew Weil is a great go-to. Then take it to the next level with a pranayama class (yogic breathing technique) to decrease overall stress and anxiety as well as those pesky headaches.

3. Commit to a digital detox 1x per week. Let’s be honest. Our phones ultimately stress us out whether alerting us to endless emails or social media hits. Try a 12- hour detox during waking hours one day per week such as 8 a.m – 8 p.m. on Sundays. Let your nerves chill out.

Self-Care

Long hot Epson salt baths are beautiful, but time-wise, not always realistic for our modern day lifestyles, right? Schedule one for the weekend, but otherwise, every day self-care looks a lot more like the following:

1. Take ten minutes before starting the day. Salute the sun rising with this Classical Surya Namaskar yoga class to move forward in a fresh, empowered and relaxed way.

2. Set healthy boundaries. Saying “yes” to every request from others is a hard habit to break. Learning not to over-schedule our days is a vital component of self-care.

3. Discipline creates freedom. Take a few minutes toward the end of the day to schedule out the following day. Set an alert in your calendar. A little structure goes a long way toward taking care of needs, so that we can better take care of everything else. These few minutes of discipline can likely free up precious moments that add up to a lot more fun.

Three Yoga Poses to Mitigate Tension Headaches by Relaxing the Neck and Shoulders

Experiment with these yoga poses to find relief today.

1. Balasana • Child’s Pose

Discover a few variations in this two-minute instruction and use the one that feels most supportive. Dropping the chin slightly toward the chest offers a gentle stretch for the back of the neck.

2. Simple Seated Twist

This pose relieves tightness in the back by rotating the torso. It includes the option of a gentle neck stretch.

Sit in a cross-legged position. Use blankets beneath the knees for support if needed so that the lower back can lengthen, sitting up tall. Inhale and elongate the spine, including all the way up through the crown of the head. Shoulders stay neutral, down away from the ears. Exhale and twist to the right from the navel up, placing the right hand behind the right thigh while the left remains in front. If it’s ok on the neck, gently look over the right shoulder. Repeat on the left side.

3. Adho Mukha Svanasana • Downward Facing Dog Pose

Deeply stretch the back, shoulders neck, (and legs) as Adi Amar lends her expertise in maximizing this pose. This pose allows for full body tension release.

The key is to find a daily combination of small steps offered above that suits our daily routine. Start with one. Commit to that one step for the next two weeks. Calendar it into your day. Every two weeks add in a new step. This might look like adding a second serving of greens to one meal every day or one-minute of conscious breathing. This way, each step eventually becomes a habit. Soon you are on your way to naturally relieving tension headaches, feeling more fully expressed throughout each day.

Try this quick yoga class designed specifically to relieve and prevent tension headaches! Your first two weeks are always free on YogaToday.

Summer Lovin' with Conscious Relationships

What does "conscious relationship" mean?

Relationships are a major component of holistic health because they are one part of all parts of an integrated, whole, healthy life. Friendship. Family. Acquaintances. Intimate. Business. Creating conscious awareness within all of our relationships is key to summer lovin’ and successful lovin’ throughout the year.

What might we be pretending not to know about our relationships? 

This is a considerable conversation. But at the most basic level, what are we ignoring? What are we shying away from? Will it make our relationships better to ignore what comes up? Or will it make our lives so much sweeter by taking the time to gain tools, techniques and tricks of the trade to navigate what arises?

When confrontation occurs, or another person triggers us, it is always an opportunity to step back, take a deep breath, take a good look at ourselves, and pause before responding. Take a few minutes to put ourselves in the other’s shoes considering their position as well as our own. Of course, this is often easier said than done. Especially in that moment when we become fired up before we even realize what is happening. But with a brand new toolset, it’s surprising how quickly we can transform and diffuse many of these moments. We can more easily move from highly reactive to open, spacious and rewarding. Within our most intimate relationships is where we will be most triggered. Contrary to popular belief, this is totally normal and an opportunity to learn.

One of the ways to gain perspective is to question:

Does the other person need to be right? 

Or do they want peace? 

Do I need to be right? 

Or do I prefer peace?

Is this a topic worthy of fuss and fight?

Good chance that will negate 50% of silly stuff that comes up.

On the other hand, there is the 50% that will need time and attention.

If it seems a friend always wants “his way”, how can we take a look at this within ourselves? If a client insists on billing top dollar within her own business, but is unwilling to pay top dollar for another’s work, is it wise to continue this relationship? If one’s expectations of what will be received in a relationship are different from what is given, how can we place ourselves within the other’s perspective and decide from their point of view if what’s occurring is fair, just, or if it even makes sense? Perhaps a few places to begin in becoming more conscious within our relationships.

Relationships are one of the most complex elements of life. 

It is important to be in them. It is equally important to spend time away from them. But within them is where we really get into the nitty gritty of our own shadows and truths. We can run, but without resolve, we will run right back into the same shadow around the next bend. We must cultivate being open and vulnerable within them. It’s imperative to realize when we shy away from them or are unable to make space from them and why. All of this may sound painfully obvious, but it’s funny how when we are “in it” it’s very hard to see our own blind spots. We all have ‘em. Taking even just small pockets of time to sit still for five minutes and take inventory could prevent an awful lot of drama. The amount of time and energy saved? Priceless.

A general rule of thumb is that it is safe to assume that both parties deeply desire a peaceful existence.

We can start by assuming that everyone is doing their best from exactly where they are today. This is only the beginning. Keeping this mindset in place is the gateway to more conscious ways of relating. It doesn’t mean we will get it right every time. It doesn’t mean we have to be nice and uplifting to every single human we encounter as there is no balance nor boundaries in that either. We might only get it right 50% of the time. And it’s all ok.

Blind spots. We all have ‘em. We can all take steps to build tool kits to evolve further into developing more conscious relationships. Talk to me if this speaks to you, too.

Adrenal Fatigue. Who Knew?

Stressed about work, family, relationships, forest fires or whatever will come next?

Living in a constant state of stress is detrimental to our holistic, whole, health. We can eat all the kale in the world, but it will not save us from stress and its best friend, fatigue. Stress is said to be America’s #1 health problem. Tough to detect, adrenal fatigue may be one of many results of chronic stress.

Types of Stress:

1. Physical Stress – accidents, injuries, falls, traumas, poor posture
2. Chemical Stress – poor nutrition, smoking, drinking alcohol, toxic chemicals and hormones in food/water/personal products, cleaning products, bacterial, viruses, heavy metals; all affect blood sugar levels, hormone levels and much more
3. Emotional Stress – family tragedy, major illness of a loved one, loss of a loved one, job loss, finances, divorce, strained relations, small and large trauma, negativity loops

When I couldn’t figure out what was going on in my body despite being a life-long athlete with exceptional nutritional intake and a daily yoga/meditation practice, I had a big huge puzzle to solve. Eventually, after years of seeing medical and related professionals, I came to my own conclusion that I was living with adrenal fatigue. 

I had been doing all the “right” things for so long, but the severe stress from multiple events spanning over several years got the best of me. My adrenal glands were compromised and no longer doing their job. Given the way adrenals work, they were actually working overtime, akin to pressing the gas pedal and the brake at the same time.

“Over 80% of us will experience adrenal fatigue multiple times over in our lives.”

 It’s an epidemic that many people have no idea exists. It most often stems from chronic stress which can affect every physiological system in our bodies including the thyroid and adrenal glands.

The symptoms of adrenal fatigue include, but are not limited to:

weakness
lack of energy
trouble concentrating
depression
anxiety
insomnia
waking up feeling unrested
crashing mid-morning or mid-afternoon
becoming “wired” in the evening
decreased ability to handle stress
easily confused
forgetful
trouble completing tasks once found easy
hoarse voice
poor digestion
constipation
body aches
lack of interest in sex
increased struggle with PMS and menstrual cycle
weight gain around mid-section
food and environmental allergies
postpartum is often the result of adrenal fatigue as well

Because so many of these symptoms overlap with other issues, adrenal fatigue can be super tough to identify.

The adrenal glands are located directly above each kidney. Their duty is to promote hormones essential to your health including adrenaline and cortisol. It is believed that adrenals stop producing these hormones when they are fatigued. However, this varies greatly based on any existing health issues such as hormonal imbalances, emotional stress, nutritional deficiencies, and environmental factors. They actually swing back and forth between producing too much or too little hormones. This fluctuation is what creates fatigue. It is as though the gas pedal and the brake pedal are being pressed at the same time.

The adrenal glands are amazing. They give us the ability to get through challenges such as short-lived stress and highly charged emotional experiences. However, if the stress is chronic, lasting for a long time or constantly recurring, the adrenals will behave erratically and become fatigued. 

Unfortunately, this type of stress is all too common in modern life. Under these conditions, not only do the adrenals become fatigued, but the adrenaline emitted specifically becomes acidic and corrosive. Our bodies can handle brief emissions to protect ourselves, but when this quality of adrenaline is constantly flooding our system it can also become damaging to the brain, liver, pancreas, and more.

Questions to ask yourself beyond simply creating awareness of the symptoms listed above:

•  Are you addicted to the adrenaline rush of action sports?
•  Do you get a rush from meeting every single demand of the day as a working single mother or entrepreneur?
•  Are you overcommitted in meeting the expectations of your work, family or fans that you skip lunch relying on the high of the “wins” to get you through the day?
•  Is what is being asked of you by your boss, your relationship, or even your lifestyle straight up ridiculous?

RECOVERY

The recovery period was long. And I’ve had to go back a few times to recover again more fully. While everyone is unique, I made many shifts over a long period of time although outwardly I appeared to be performing optimally. But in my personal life, I moved inward, taking everything in, one day at a time. 

I became a self-care junkie.  

Several years later, I’m now functioning at the exceptional level within body, mind and the big doozie, emotions/spirit/whateveryouchoosetocallit. 

Last year, I also opted into neurofeedback which showed that I still retained high levels of activity in the area of the brain that houses emotional trauma. That information alerted me to go even easier on myself. I began working with my emotions and taking notice when anything at all triggered me. 

It takes time to hone the skills necessary to integrate emotions and allow feelings to pass like waves. Even with years of yoga and meditation, this intel offered me the opportunity to pay even closer attention. When we become more aware, we learn that there is always something lurking around the next corner that is gonna try to take our flame away. This is why we must move beyond optimization and tweak and turn the levers at every level so that when we get caught off guard - because we will - we are better prepared to stay present with what is happening rather than run.

Due to a prior health scare, I had already put extra attention on my nutrition, yet tweaked it further to focus on fatigue. I left my career. I took a good chunk of time off even though it may have been a financial risk. I trusted my instinct that if I did not attend to this now, my future may be less bright. Everything in my gut told me this semi-break was absolutely necessary. 

I kept one small client in place, dropped into more education, and went surfing – a lot.  

I shifted some of my yoga practices to more receptive and restorative, I skipped running and walked a lot more. I took my social life down to almost nothing. I stayed in and rested. Socializing mostly included seeing friends at daily yoga and maybe grabbing lunch or tea afterward. I rarely went out at night. I drank almost zero alcohol. I ate as well as I could, but without being neurotic about it. I ate when I was hungry which resulted in lots of grazing. I listened to my body and tried to give it what it needed. I went to bed early, rested a lot, and spent a lot of time outside. I made art. I studied. I read. I let go of friendships that lacked depth. I let go of all relationships that were out of balance. I lived at the ocean and took full advantage of its healing waters as much as possible. Cold plunging almost daily no matter what time of year. I put my bare feet on the ground every single day. I finally fully taught myself to surf – something I had wanted to do for years, but with work, never had the time nor energy to battle the waves, the traffic, nor the people in the waters of Los Angeles.

I felt guilty about all of this which was not to my benefit. But I did it anyway and slowly but surely trusted the process. After all, it had become almost impossible to get out of bed for months. Trusting my intuition was key.

After about 3 years, I began to gain some pep in my step. I was finally on the uptick. 

My advice – LISTEN TO YOUR BODY.

It takes copious amounts of self-care to reset one’s system. Yet it is 100% necessary.

Stress is no joke. Adrenal fatigue is no joke. They can take you out.

Never feel guilty about taking care of yourself. Always trust your gut. 

Good luck and please let me know if you have questions.

What is Holistic Health Coaching?

Health coaching is still a newer industry. Much like yoga, there are many styles without a truly unifying alliance yet in place.  That being said, when the coaching is described as “holistic” we are referencing the integration of all realms of life. Holistic refers to the whole; an intimate interconnectedness of all parts explicable only by referencing the whole. We are speaking on the human experience - body, mind, emotion, spirit. “Spirit” can be substituted with whatever works for the individual from religion to nature.

Health coaching is an industry on the rise given the state of our nation’s health and its healthcare system. Health coaches are not doctors, therapists, or nutritionists, although the practice holds strong components from all three. We support these professions, in many cases working alongside them, as well as referring out to them as necessary.

So what happens within a coaching session? Holistic health coaching means we are peering into all realms of life to find areas we can tweak to benefit the whole:

Health

Movement of body 

Nutrition

Home & work environment

Relationships

Social life

Spirituality (insert your own vocabulary)

Creativity & self-expression

Finances

Career

Continuing education

Overall joy

We are looking at root causes of disease, or lack of well-being, preventing and healing dis-ease, rather than slapping a Band-Aid on the byproduct for temporary relief. 

For the coach, sessions include deep deep listening to the client often beyond what the client is actually saying. What does this mean?? Well, some folks want a coach to be specialized in order to understand what exactly they will offer and what exactly the outcome will be. Commonly heard: “I want to lose weight.”. Commonly thought: "This person will give me the magic combination of diet, nutrition, cleanse, green juice and exercise which will for sure help me lose weight." While all of these will certainly assist and often remedy an issue, many times a deficiency in an area seemingly unrelated is actually the missing link!

Digging deeper, and this happens quite often, the client eventually finds that a certain person in their life, friend, relative, or partner is actually causing tremendous stress, turmoil, obsessive thought, and all related emotions leading to a severe lack of wellbeing expressing itself through additional weight, that annoying skin condition, chronic fatigue, loss of additional relationships, and so on. These conditions then will not go away by adding more vegetables to one’s plate. In fact, when a force to be reckoned with is sucking so much of one's time and energy, it’s really hard to eat more vegetables. So once we get to the root cause, we begin the evolution.

Holistic health coaches listen, support, guide, teach, coach, consult, deduce, heal, and inspire change in mind, body, thought, leading to transformation. Taking people from where they are now to where they want to be is what we do.