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Study Finds Yoga An Effective Cure For Migraine Headaches

Study Finds Yoga An Effective Cure For Migraine Headaches

If you suffer from severe headaches accompanied by disturbances in vision, nausea and vomiting, tingling in your extremities, pain in your temples, or sensitivity to light, you might be experiencing migraine headaches. These severe symptoms can be debilitating and negatively affect your quality of life.

The Migraine Research Foundation indicates that migraine headaches are common. In fact, approximately 18% of American women and 6% of men suffer from migraine headaches. Thus, if you suffer from migraines, you won’t be surprised that they are the 8th most disabling illness in the world.

According to researchers, there is hope for migraine sufferers. This study published in the International Journal of Yoga, indicates that when yoga is combined with conventional care, migraine headaches can be reduced in intensity and frequency. In this study, patients practiced yoga 5 days a week for 6 weeks and they kept a yoga diary. The practice included loosening and breathing exercises, postures done with awareness and Shavasana (corpse pose).

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If you’re a migraine headache sufferer, you will discover that the findings below are astonishing and could improve your quality of life.

Yoga Improves Quality of Life of Migraine Sufferers

Doctors measure the impact of migraine headaches on their patients’ lives by using the Headache Impact Test (HIT). It assesses the level of disability in a patient’s life, from little or no impact to severe or disabling impact. In the study mentioned above, the patients had a HIT score of more than 60. Consider that 78 is the highest number possible; therefore, migraine headaches were severely impacting their lives. The study concluded that those who combined yoga with conventional care had significantly lowered HIT scores. Thus, their quality of life was significantly improved due to combining a yoga practice with conventional migraine headache therapies.

Yoga Increases Vagal Tone in Migraine Headache Patients

The study also found that yoga, which was combined with conventional care, resulted in reduction in sympathetic tone as well as increased vagal tone. It is hypothesized that those with improved vagal tone have fewer and less severe migraine headaches. Many researchers theorize that yoga improves vagal tone by regulating the nervous system. Vagal tone refers to the activity of our vagus nerve. The vagus nerve is the longest nerve in our bodies, and it controls many functions, but particularly heart rate. For example, those who have strong vagal tone, such as athletes, have a slower resting heart rate.

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Yoga Reduces Stress in Migraine Headache Patients

In addition, the study indicates that slow, mindful exercises such as yoga are beneficial to migraine sufferers due to the stress reduction that this type of exercise provides. Stress can play a big part in triggering episodes of both migraine headaches and tension headaches. Numerous research studies indicate that yoga reduces stress and anxiety and increases feelings of well being. In fact, this study which examined the effects of exercise on stress, found that those who practiced yoga were much less anxious, tense, depressed, angry and fatigued.

How Do You Get Started with Yoga?

Before beginning a new exercise program, you should always consult a doctor. After you’ve been given clearance to begin, you might find that yoga can be confusing because of the many different styles and levels.

If your goal is to reduce migraine headaches and you’re a beginner, look for classes such as stress-reduction yoga, integrative yoga therapy, restorative yoga, gentle yoga, Hatha or Kundalini. There are many other suitable styles as well. It’s best to discuss your goals with a yogi at your chosen studio or health center of choice.

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You can find many gentle yoga classes at local health clubs, hospitals and yoga studios. And, some instructors will teach you yoga at home. Sometimes it takes time to find a studio and instructor that’s right for you, but don’t give up because the instructor can greatly influence the quality of your experience.

The gear is fairly simple. It’s imperative that you have a yoga mat. Many studios provide them for you, but sometimes at a rental fee so it’s a good idea to purchase one. Generally, you will use yoga props such as blankets, blocks and bolsters, and the yoga studio typically provides them.

Yoga isn’t meant to be a fashion show so focus on comfort when choosing your attire. Ensure your clothing allows for easy movement. Pants that are specifically designed for yoga are helpful because they typically don’t slip down or slide up while performing poses. Avoid zippers, buttons and drawstrings, as they can feel uncomfortable during certain poses.

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The most important thing to remember is that yoga is not a competition and you shouldn’t feel as though you’re being judged. Relaxation, mindfulness and your well being are important aspects. The focus is on you, your breath and your energy.

Namaste.

Featured photo credit: Syda Productions via shutterstock.com

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Marilyn Rogers

Marketing Consultant | Content Strategist | Freelance Writer

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

      shutterstock_326069966

        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

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              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

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                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

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                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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