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Pregnancy Tips: Making those 9 Months Bearable

 

Pregnant women have to be very careful of her body. During pregnancy, it is not only yourself you are taking care of. Remember, you are also taking care of the growing baby inside you. Because of this, you need to be very conscious on what you are doing and what you are not doing.

 

If you have just found out that you are pregnant, here are some things you should keep in mind to keep yourself safe and your baby healthy.

 

  1. Drink at least two liters of water everyday to keep yourself hydrated and help minimize water retention. Sufficient amount of water intake can also help the kidney in coping with the extra strain caused by pregnancy.

 

  1. As with other people, you have to eat well. It is now more than anytime else that you need to maintain a balanced diet. Eat small, frequent meals to help you defeat sickness associated with pregnancy. Avoid foods that are not good for your health, including salty chips, soda, coffee, and alcohol.

 

  1. Get as much sleep as you can especially during the first and last trimesters of pregnancy. During pregnancy, your metabolic rate increases, causing you to feel more tired. It is, therefore, okay to get more sleep than you used to.

 

  1. Go on with your physical activities. You can continue you exercise routine that you are used to. As your pregnancy goes to the later stage, minimize the intensity of your exercise. Also, avoid activities that involve body contact or impact especially on the abdominal area.

 

  1. Go to a doctor and have a regular check-up. When you suspect that you are pregnant or even if you are already sure that you are pregnant, go and visit a doctor. He can tell you what you should do and what you shouldn’t. He will also prescribe vitamins and supplements that you need to take in to ensure your health and your baby’s. Maintain a regular schedule for visits to your doctor to monitor the condition and health of your baby and to be able to act promptly in case something goes wrong.

 

  1. Wear a good-fitting bra. Your breast tissue might expand during pregnancy and will become larger. Your normal everyday bra might suddenly feel tight and uncomfortable. Do not insist on wearing them. Instead, buy new bras to adapt to the expansion of your breast tissue.

 

  1. Take supplements recommended by your doctor. Typically, pregnant women will need to take in higher amounts of folic acid in the first stage of the pregnancy to help prevent birth defects. Other vitamins and minerals you need to get ample amount of include iron, calcium, and vitamin C. Remember that you are sharing the nutrients to your growing baby so make sure that you have enough in your body.

 

  1. Lastly, talk about your feelings. It is not only your physical health that matters; you must maintain your emotional health, too. Talking to the people close to you and to health professionals can help you cope with the sudden ups and downs in your emotions due to the surge of hormones during pregnancy.

 

Pregnancy can be an exciting and challenging time to new mothers. Make sure that you are equipped with the right knowledge in order to get ready for the next chapter of your life.

 

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Morning Sickness and Other Discomforts during Pregnancy

 

Some “lucky” women go through pregnancy without any trouble at all. They even look and feel better then than at any other time of their lives. The not-so-lucky women, on the other hand, go through some slight discomforts during pregnancy, although most of them are bearable and can be overcome without too much difficulty.

 

If you are expecting a child, congratulations! Along with the excitement of bearing a healthy baby boy or girl, you should take note of the following discomforts that you may experience during your pregnancy and how you should deal with them

 

Morning Sickness

 

Contrary to its name, morning sickness does not always occur in the morning. Some soon-to-be moms experience this discomfort in the afternoon, in the evening, or very late at night. It is called as such because the pregnant woman normally experience a lot of changes in the body that cause one or a combination of different types of sicknesses, including nausea, vomiting, cold, cough, headache, or severe migraine.

 

Morning sickness peaks during the first trimester and usually subsides before the end of the third month, when the woman becomes adjusted to the hormone changes in her body.  If the condition is more prolonged and there is much vomiting, it can become more serious.  The patient may then need expert medical help.

 

Indigestion

 

Gas and indigestion are very common during pregnancy, especially if a person has been having difficulty along this line prior to becoming pregnant. Often, this is due to something in her diet.

 

There are times when palpitation or pounding of the heart may also happen, but usually there is little to fear in this. Palpitation, in most cases, has little or nothing to do with the heart. It is more likely due to some condition in the nervous system. It may also be aggravated by the enlarging uterus pressing upon the stomach or pushing up the diaphragm. However, try to avoid those foods that cause gas.

 

Heartburn

 

Some people are troubled with the feeling of burning in the middle of the chest. It is caused by an irritable stomach, which in turn irritates the esophagus, from the stomach to the throat. For the proper relief, it is best to consult your doctor. In any case, do not take any baking soda for heartburn. Mild antacids may help. Moreover, try to follow a sensible diet and get plenty of rest.

 

Shortness of Breath

 

Shortness of breath may be experienced as the baby bump goes bigger. This means that other organs are being pushed aside, with the result that breathing is becoming a little more difficult. Placing several pillows under your head and shoulders, while lying in half-sitting position, rather than flat in bed, will allow you to breathe more easily.

 

Spotting and Vaginal Bleeding

 

While a little and infrequent spotting is normal, any bleeding from the vagina at any time during pregnancy should still be reported immediately to your doctor. This could be the beginning of premature labor or perhaps a miscarriage. If anything like this happens, get in touch with your doctor at once and follow his advice.

 

Depending on many factors, including diet, pre-pregnancy lifestyle, and body resistance, pregnancy can either be a smooth or a roller coaster ride. Whichever you may be in, you still have to prepare yourself for the many changes that will happen in your life. Once again, congratulations!

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Aromatherapy for Various Health Conditions

 

Do you know that aromatherapy can significantly help you minimize and cure a lot of illnesses and health conditions? Using aromatic oils from flowers and leaves of a plant can stimulate brain function and enhance the health of an individual. However, make sure that you are using the right oil for a particular ailment.

 

Here are different health conditions and illnesses that aromatherapy can help rectify. You may actually be surprised with the outcome when practiced properly.

 

Acne: Use lavender, cajeput, and tea tree oil to treat acne in the face and other parts of the body. Prepare a mixture containing the essential oil and carrier oil. Carrier oil will act as “driver” that will bring the essential oil to the right parts of the body. The best carrier oils are hazelnut and wheatgerm oil. As a substitute to carrier oil, lanolin-free cream or lotion may be used.

 

Apply the formula to the skin and gently massage after bath. Make sure, however, that the skin is not sensitive or inflamed when doing this. If you want, you may also apply a toner after washing your face with oil and rose flower water.

 

Athlete’s Foot: Add Geranium and tea tree oil to water, and soak your feet for fifteen to twenty minutes in the solution.  For best results, do this three times a day. For more improved results, massage your feet using the essential oils and carrier oil every night before sleeping.

 

Arthritis: To treat arthritis, you will be needing juniper, rosemary, and lavender oils which may be easily bought from pharmacy or beauty shops. Take a warm bath with 10 drops of this essential oil mixture. If your joints are not swollen, you can also massage affected areas using the mixture combined with carrier oil.

 

Blackheads: A facial steam with a few drops of eucalyptus oil or lavender is recommended.

 

Burns: To relieve swelling from a moderately severe burn, use a cold compress. The formula is cold water with 2-5 drops of lavender oil.

 

Toothache: To soothe toothache, use clover or peppermint oil added to carrier oil. This mixture can then be directly applied to the affected area using a cotton ball. You can also use cold compress by directly adding the essential oils to cold water.

 

Stretch marks: Massage affected area with a mixture of carrier oil and lavender or neroli oil. The best carrier oil to be used for this condition is wheatgerm oil because it contains Vitamin A, B, C, and E.

 

Sore throat: Essential oils to be used to relieve sore throat may include lemon, lavender, and tea tree oil. Add eight to ten drops of the oil mixture to your bath and soak with it for 15 to 20 minutes. You can also massage your throat using the mixture of essential oil and carrier oil.

 

Sunburn: Lavender or chamomile oil can be used to minimize sunburn on the skin. Add a few drops of these oils to your bath or massage affected area.

 

Migraine:  To relieve migraine, use a cold compress by dipping a cloth into cold water with a few drops of chamomile, marjoram, and lavender oil.  You can also soak in a bath of water and 10 drops of the essential oil for 15 minutes.

 

While we have been so used to treating health conditions with medicines, there is nothing wrong to try aromatherapy. After all, it’s natural, easy, and very relaxing.

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Acne in Pregnancy

 

Are you pregnant with annoying acnes popping out all over your skin? There’s nothing to worry because acne is common in pregnancy.

 

Pregnant women are more prone to acne than women who are not, regardless of whether they have previously had acne before or not. This is because during pregnancy, many hormonal changes occur in the body of the expecting mother, in which these changes affect the secretions of the skin which in turn affect the onset of acne.

 

The Production of Acne

 

Usually acne strikes during the first trimester of a woman’s pregnancy. This is because during this period, the levels of hormones undergo an enormous leap, which causes acne. The body produces more progesterone during this critical period – a hormone that is more androgenic than estrogen.  This means that the hormone resembles the male hormone more, which causes the secretions of a woman’s skin glands to increase. As we all know, as skin glands excrete more waste, the risk of breakouts increases, as well. Fortunately for expecting mothers, after the first three months, progesterone is already produced by the placenta and not by the ovaries, thereby allowing acne to clear up in time.

 

Treatment of Pregnancy Acne

 

Acne should be treated before the woman gets pregnant, if she intends to have it treated at all.This is because treatment usually involves the taking of medication, which can be harmful to the baby.

 

Medication for treating acne usually includes tetracycline antibiotics, oral isotretinoin, and topical retinoids. Some of these medications can cause damage to the bones and teeth of the developing fetus. Others, on the other hand, are known to cause severe abnormalities on the unborn child and some have the tendency to be absorbed into the baby’s bloodstream and have similar damaging effects. Aside from these known side effects, there are unknown effects which could harm the baby, and it is safest to just avoid all of these medications altogether.

 

Pregnant women have another option to treat acne though. There are presently many products in the market which are applied externally, such as drying treatments in cream or gel form, which has very little or no harmful effects on the fetus. However, pregnant women should also be careful in applying these on their body because their skin is prone to being dry during pregnancy, so it is possible that these treatments may further dry or irritate for the skin. Thus, the best solution to the skin is the most natural way – drink lots of water and eat lots of fruit and vegetables.  This is the most beneficial solution for the mother’s skin and for the baby’s health, as well.

 

Pregnancy brings a lot of changes in a woman’s health and body. It is therefore best to watch your diet, lifestyle, and daily routine closely to be able to stay healthy and good-looking throughout the journey. Acne may be bring a little trouble, but as long as you are dealing with it safely and properly, you can be sure that you will overcome it soon.

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How Aromatherapy Helps Minimize Migraine

 

Does your sudden, unexpected migraine attack prevent you from doing your chores and enjoying your day? Do you find it difficult to cure it with just an ordinary pain reliever? Do you want a surefire way to reduce, if not eliminate, your throbbing headache? The power of aromatherapy might just be the solution you are looking for!

 

What is Aromatherapy?

 

Aromatherapy is a practice in which natural oils are being used to soothe any discomfort in the body and improve the condition of a sick person. More popularly known as “essential” oils, these natural oils usually come from aromatic flowers, leaves, roots, stems, barks, and other parts of a plant that are believed to help enhance a person’s physical well-being. They are meant to be inhaled, stimulating the functions of the brain to easy any discomfort.

 

Aromatherapy Oils for Migraine

 

Because there are literally hundreds of essential oils being used for aromatherapy, it is believed that such practice can cure any illness. In this article, let us focus on using aromatherapy to prevent, minimize, and cure migraine and other related conditions such as tension headache, depression, anxiety, panic, and even sleep problems.

 

First, evaluate your migraine attack. Does it cause you to have difficulty in sleeping? Or does it make you feel depressed? Depending on the situation, there are aromatherapy oils that you should use. Below is the list of oils according to the condition that goes with your migraine.

 

Essential oils for migraine and mild headaches:

  • Lavender
  • Peppermint
  • Bay
  • Melissa
  • Jasmine
  • Eucalyptus
  • Rosemary

 

Essential oils for depression:

  • Orange
  • Bergamot
  • Lemon
  • Lemon Verbena
  • Lemongrass
  • Melissa
  • Petitgrain
  • Orange Blossom
  • Chamomile
  • Grapefruit
  • Mandarin

 

Essential oils for anxiety and panic:

  • Bergamot
  • Chamomile
  • Neroli
  • Lavender
  • Cedarwood
  • Ylang Ylang
  • Sandalwood
  • Frankincense
  • Clove
  • Clary Sage
  • Patchouli

 

Essential oils for relaxation and sleep:

  • Bergamot
  • Chamomile
  • Lavender
  • Mandarin
  • Sandalwood
  • Frankincense
  • Clary Sage
  • Juniper
  • Marjoram
  • Jasmine

 

Using Aromatherapy to Minimize Migraine

 

To apply aromatherapy in treating migraine, mix one or more essential oils as stated above with carrier oil. As the name implies, carrier oil is a vegetable oil taken from the fatty parts of plants whose function is to “carry” the essential oil to the skin. Ideal carrier oils include sweet almond, apricot kernel, avocado, coconut, and sesame oil.

 

Mixing the carrier oil with the essential oil can be done in two ways; one is mixing of small portions just before you engage in aromatherapy, and the other is mixing the oils in large amount in a bottle. Once they are properly mixed, you or another person can start applying and massaging the oil in your body while you relax and just enjoy the aroma of these oils.

 

Other Ways of Aromatherapy

 

Aside from aromatherapy massage, there are other ways to enjoy the benefit of essential oils. One is through the use of an aroma lamp in which the scent of the oil will be dispersed across the room when the lamp is lighted up. Other forms of aromatherapy include scented candles and lotions mixed with essential oils.

 

While pain relievers and medications are available to ease you from your migraine and headache attacks, you may want to try natural healing through aromatherapy first as you can be sure that the ingredients used in aromatherapy are all natural and safe. Additionally, you can even enjoy a relaxing massage and sleep when you do the therapy just before you go to bed.

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Causes and Cures of Migraine

 

Does your head ache when it’s too hot or too cold? Do you often feel dizzy at random times of the day? Do you feel like vomiting but nothing seems to come out of your mouth? If these scenarios look familiar to you, you may be suffering from migraine.

 

What is Migraine?

 

Migraine is a condition where pulsating headache is felt on one or both sides of the head. Almost 30 million Americans suffer from migraine, and it is more common in women than in men. Migraine differs from the common headache or what is known as tension headache because the former involves throbbing pain in the head that is very sharp and excruciating. You will be able to identify that the pain in your head is a migraine when you see wavy lines or bright spots of light before you feel the throbbing headache. For kids, however, symptoms may include vomiting and feeling sick to their stomachs.

 

Causes of Migraine

 

Migraine headaches can be a part of other illnesses in the body, such as flu, colds, or even strep throat. Thus, treating these conditions would also mean healing of your headaches. However, if you are suffering from a migraine without any other conditions, this may be due to other reasons, including the following:

  • Continuous lack of sleep for nights
  • Skipping meals frequently
  • Exposure to too much heat
  • Exposure to too much heat, and then getting inside a cold room or vehicle
  • Smelling strong odors like smoke or perfume
  • Too much anticipation, excitement, or worry about something that is yet to happen
  • Experience of riding in cars or other vehicles
  • Excessive watching of television, using the computer, or reading a book

 

For kids, there are some foods that could trigger migraine, like bologna, bacon, and hotdogs, although this has not yet been proven and cannot be generalized. The caffeine element of the sodas, coffee, chocolates, and tea may also trigger migraine for some adults.

 

Cure for Migraine

 

The immediate first aid for migraine is to get enough and proper sleep in a cool, quiet, and dark room where no one or nothing can disturb you. Place a cool and moist cloth on your forehead or eyes to guarantee peace and quiet. You may also take a pain reliever like acetaminophen or ibuprofen to reduce the ache. Make sure that you are eating a balanced diet. Minimize bad habits such as smoking and alcohol. And finally, reduce stress in your life that may be adding to the headache that you are feeling.

 

Migraines may signal something serious or more complicated condition in your body, so if you are experiencing extreme pain and in alarming frequency, it is advisable that you see your doctor immediately for it can be, though rarely, a sign of brain tumor or meningitis. You should see a doctor if your headaches are very painful, it does not cease after immediate first aid, your vision is impaired by it, the headache is caused by an injury that involved hitting of your head, your headaches come once a month or more, or when you feel tingling sensations.

 

As they say, prevention is always better than cure. To avoid the next occurrence of migraine, make sure that you live a healthy lifestyle and keep away from stressful situations.

 

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Signs and Symptoms of Migraine

 

Migraine is a condition characterized by severe headaches frequently accompanied by nausea, and altered perceptions. The headaches, which usually last between 2 and 72 hours when left untreated, are often on one side of the head, or behind one eye or temple.  Sometimes they affect both sides.

 

Nearly one in 10 American have migraines. There are three times as many women as men affected by migraines. Migraines may progress in four stages – prodrome, aura, headaches and postdrome.

 

Migraines are complicated and are unique to individuals. Symptoms may vary from person to person and also from one migraine attack to the next.

 

Early Symptoms

 

One or two days before a migraine, one may notice subtle changes that may signal an oncoming migraine, including:

  • Depression, irritability, or excitement – Some people will suddenly feel depressed for no reason. Researchers recently reported a possible genetic link between depression and migraines.
  • Food cravings – Some people crave certain foods before a migraine attack, with chocolate being among the most favorite cravings.
  • Neck stiffness – It’s what many people feel before getting a migraine headache.
  • Uncontrollable yawning – Unlike the common yawning or tired people do, this may be excessive and occur every few minutes
  • Frequent urination

 

Aura

 

Some people with a migraine experience aura. Auras are nervous system symptoms that are usually visual disturbances. Auras can sometimes also be sensory or touching sensations disturbances, motor or movement or verbal or speech disturbances. Aura may occur before or during migraine headaches though most people experience migraine headaches without aura. Each of these symptoms usually begins gradually then builds up over several minutes. They commonly lasts for 5 minutes to an hour. There usually is a lull or “skip phase” of 60 minutes before the headache pain sets in. Examples of aura also include:

  • Seeing flashes of light, bright spots or shapes
  • “Pins and needles” or numbness or tingling sensations in an arm or leg, usually moving from the fingertips through the arm and across the face.
  • Trouble speaking or language problems (aphasia) – Speech difficulties can be another sign that a migraine is coming.
  • Weakness on one side of the body

 

Migraine Attack

The frequency with which headaches occur varies from person to person. Some people have migraines several times a month or much less often. During a migraine, you may experience the following symptoms:

  • Pain on one side of your head
  • Sensitivity to light or sound or smell – Bright lights and loud noises and certain odors can trigger a migraine or intensify the pain.
  • Nausea or vomiting – More than 70% of people with migraine surveyed experienced nausea while almost 30% have vomiting.
  • Eye pain – Migraine pain often burrows behind the eye.
  • Vertigo or double vision / blurred vision – One type of migraine, called a basilar-type migraine, can cause dizziness, double vision, or loss of vision.
  • Light headedness
  • Activity triggers or worsens pain – Even routine activities such as walking or climbing stairs can make migraine pain worse.

Post-Migraine Symptoms

 

After the migraine passes, a person may feel suffer from headache hangover, feeling drained and washed-out, and pummeled.
Migraine headaches are often undiagnosed and untreated. It’s always best to consult our doctor for the most appropriate remedy and prevention that we could make to drive migraine away and carry on with our daily routines smoothly and full of energy.

 

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How to Prevent Migraine Attacks

Even as migraine headaches are frustrating to anyone affected by it, they can be prevented. We can reduce the chances of having migraine and also lessen the severity of the headache pain when migraine occurs.

 

Migraine is a condition characterized by severe headaches to one or both sides of the head frequently accompanied by nausea, and altered perceptions. It occurs when certain conditions or triggers become present. It is therefore wise to know what these triggers are and how they can be avoided, and in the process avoiding migraine altogether.

 

Preventing migraine could be achieved through a number of ways:

  1. Managing one’s lifestyle
  2. Preventive medications and supplements, and
  3. Other preventive methods

 

Managing Lifestyle

 

  • Avoid triggers. If certain foods or even odors, have seemed to trigger your migraine in the past, it will be well to avoid them.
  • Reduce medications containing estrogen.In some women who have migraines, estrogen may trigger or worsen their headaches. They should avoid or reduce the medications they take that contain estrogen, which include birth control pills and hormone replacement therapy..
  • Avoid sources of stress. Too much stress triggers migraine so avoid it. Reduce your caffeine and alcohol intake and avoid tobacco.
  • Establish a daily routine with enough sleep at regular patterns and regular meals.
  • Exercise regularly. It has been determined that aerobic exercise done regularly reduces tension and can help prevent migraines. Just remember to warm up slowly, as sudden, intense exercise can also cause headaches.
  • Maintain a healthy weight or lose weight. Obesity is also thought to be a major factor in migraine headaches.

Doctors advise migraine patients to keep a migraine diary to help them identify possible triggers and also monitor how well any medication they are are taking is working.

 

Preventive medications

 

There are medications available to help prevent migraines. These medicines are used as a recourse  if you one has tried avoiding known triggers and still experiences migraines. These medicines may also be prescribed if one experiences very severe migraine attacks, or if the attacks happen frequently. Doctors must be consulted in all migraine-related cases requiring medications.

 

Other Preventive Methods

 

  • Transcranial magnetic stimulation. In 2014, the use of a treatment called transcranial magnetic stimulation (TMS) for the treatment and prevention of migraines was approved by the  the National Institute for Health and Care Excellence (NICE).
  • For patients where medication is unsuitable, or it doesn’t help to prevent migraines, acupuncture may be considered. NICE has stated that an acupuncture course of up to 10 sessions over a period of five to eight weeks may be beneficial.

 

  • Essentials oils that come from flowers and leaves of plants can stimulate brain function and help soothe the mind and the body. Aromatherapy is done in several ways including bathing and massage among others.

 

Recognizing the things that trigger migraine attacks and trying to prevent them is one of the best ways of preventing migraines.  A healthy lifestyle where stress is avoided is key in doing this. To a very large extent, our health and wellness depend on our ability to manage our lifestyle. Doing what is beneficial for our health will keep not only migraines at bay but other ailments and illnesses as well.

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Avoid Migraine: Keep Your Life Stress-Free

Stress is a common cause of many ailments in the body. One particular example is migraine, a condition where an excruciating and sharp pain is felt on the one side of the head. Migraine can be very troublesome and may prevent you from completing your tasks when it attacks.

 

All people encounter stress-inducing agents day in, day out. Work, school, family, or even just day-to-day life experiences in traffic, smog, or rainy weather may cause stress to anyone.

 

How does one avoid being stressed? Or if one is already stressed, what can be done to lower stress levels in order to prevent migraine and other sickness, too? It’s not easy, and it may well be impossible to avoid stress, but we can at least try to alleviate what is already there.

 

Identify the Root Cause

 

To avoid being stressed out, first you have to find out what makes you stressed. Evaluate your activities everyday. Does your boss pressure you too much into closing more deals with clients? Do you have a major exam today? Did you fight with your parents? After you discover what stresses you out, address them properly. Strategize and then design a plan that will make you think about these stressors less, or at least be affected less by them.

 

If it’s about work, think about ways to make yourself more productive, so that your boss will not criticize your performance too much. If it’s school-related, such as exams or projects due on a certain day, make sure that you study for that exam or work on your project at least a week before the day it is due, depending on how hard it is for you to concentrate on that subject or task. If you discover that you simply have too much to do on any given day, make a list of what you have to do, and then allocate your time accordingly.

 

Relaxation and Breathing Techniques

 

If you are already stressed out, or you feel that your stress levels are building up, and you need to unwind in a hurry, you can try to do some simple breathing exercises to help you relax a bit. Inhale deeply, hold your breath for about five seconds, and then exhale. When exhaling, make sure that you relax your body from head to toe. Do this several times.

 

Another quick relaxation method would be as short bath or shower at the end of the day.  Fifteen to 20 minutes of soaking in a warm bath or standing in a warm shower helps relieve stress at the end of a long and tiring day. For long-term stress relievers, you can incorporate simple stretching exercises every morning and at night in your daily routine. Also, if you are an animal lover, having pets to cuddle and play with in the house can also help in making your stress levels drop.

 

Take a Break!

 

Finally, we should always remember to give ourselves a break. A well-planned short vacation every now and then would help a lot in maintaining a stress-free life. Feel free to explore new places, and make sure that you do not bring whatever stressors you have with you (meaning, leave your work at the workplace, leave your problems at home). Just relax and enjoy.

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Avoid Migraine: Engage in Breathing Exercises

 

Does your head hurt every time you are in a stressful environment? Do you feel a throbbing pain when you are anxious or depressed? These symptoms could be migraine and it’s not as simple as you think. Migraine can be a complicated and recurring condition when not treated or prevented properly. One sure way to avoid migraine is to engage in relaxation and breathing exercises.

 

Benefits of Breathing Exercises

 

Breathing exercises have many benefits. They regulate a person’s breathing, making you more relaxed and calm, in spite of demanding situations. They also allow you to have a healthy circulatory system by allowing more oxygen to get into your blood stream. With all these benefits, you should not ignore any chance you have to engage in breathing exercises. After all, when you compare these exercises with other workout routines, these are virtually expense-free and very easy to do.

 

Breathing exercises are usually found among the Eastern practices of tai chi and yoga. These exercises are very simple and easy to follow. Whether you are a working student taking up full load in college or a single mom who works two jobs, you can easily do breathing exercises to reduce stress and avoid migraine.

 

What You Need to Know about Breathing Exercises

 

The most important thing you need to remember when doing breathing exercises is timing. Concentrate on breathing from the abdomen first, allowing your ribcage to expand. This process will enable you to take in the deepest breath.

 

Breathing exercises are best to perform in a warm place. In addition, it would give you maximum comfort and benefit if you wear comfortable clothes and position yourself securely.

 

Breathing exercises can be performed lying down, standing up, or sitting down.

 

Two Types of Breathing Exercises

 

There are at least two types of breathing exercises: alternate nostril breathing and abdominal breathing.

 

The first one, nostril breathing, can be done by closing the right nostril with the thumb then breathing out through the left nostril. This should be repeated with the other nostril. After which, you should close both nostrils and hold your breath for a count of sixteen before exhaling. Repeat the procedure several times until you feel that you have released all tensions from your body. This can also be repeated several times a day when necessary.

 

Abdominal breathing, on the other hand, is better performed lying down. First, you should lie on your back with your feet turned outwards and palms facing the sky. Then, breathe in through your nose and out through your mouth.  Make sure that you breathe from the abdomen, then breathe in and out slowly. This exercise is best done for at least fifteen minutes.

 

With these simple steps that require no amount of thought at all, you should be able to achieve a more relaxed and calm sense of being which will relieve stress and prevent conditions such as headaches and migraine. So, why spend money on medications or spend time going to the doctor? As long as you know how to get rid of stressors in your life, you can bring back a happy and healthy sense of being.