VOLUME 3, ISSUE 3
MARCH 1998
March 10th Meeting:
Menopause and Headaches
Statistics indicate a clear majority of migraine sufferers are women, and that many women experience headaches that appear to be hormonally-related. The East Bay Headache Support Group is excited to have John C. Arpels, M.D., a well-known gynecologist from San Francisco, speak on a very interesting topic: menopause and headaches. Dr. Arpels received his medical degree and completed his residency in Ob/Gyn at the University of California, San Francisco, where he is currently an Associate Clinical Professor. He is one of the founding members of the North American Menopause Society and travels widely lecturing on this topic with an emphasis on female hormones, a special interest of his for the past 30 years. Dr. Arpels also maintains a private practice in San Francisco, where he specializes in Menopausal Medicine and PMS management. He has made numerous appearances on television and radio, locally and nationally, discussing these topics. A co-author of a patient workbook on health and hormones after age 35, he has also published articles on breast cancer and the interaction of ovarian hormones with the female brain. This promises to be a very interesting and informative evening. Join us in the Ball Auditorium, downstairs at John Muir Medical Center, on Tuesday, March 10th, from 7:30 to 9:00 pm. Call (510) 938-5252 for more information.
A 12-Step Program for Coping with Chronic Pain
1) Accept the fact of having chronic pain.
2) Set specific goals for work, recreation, or hobbies and social activities toward which you will work.
3) Let yourself get angry at your pain if it seems to be getting the better of you.
4) Take your analgesics on a strict time schedule, then taper them off.
5) Get in the best physical shape possible, then keep fit.
6) Learn how to relax, and practice relaxation regularly.
7) Keep yourself busy.
8) Pace your activities.
9) Have your family and friends support only your healthy behavior, not your invalidism.
10) Be open and reasonable with your doctor.
11) Practice effective empathy with others having pain problems.
Stretch It Out...
Editor’s Note: Following are excerpts from an article entitled "Controlling Headache During Pregnancy" which was published in the Fall 1997 issue of Headache, the newsletter of the American Council for Headache Education (ACHE). The first part of the article talked about eliminating headache triggers, such as stress, missing meals and improper diet, irregular sleep habits, nicotine use, and overuse of analgesics. Also, relaxation skills—progressive muscle relaxation, cue-controlled relaxation, and biofeedback—were discussed. Although the article was directed toward pregnant women, the information it presented is appropriate for all headache sufferers. Following is the last part of the article in its entirety.
Start a Physical Therapy Exercise Program
An exercise program can help relieve headaches when combined with other approaches. A stretching exercise program should be done daily, with each exercise session lasting about 20-30 minutes. You should stretch only until you feel the normal sensation of stretching, and not over-stretch to the point of pain. Hold the stretches for 5 seconds, relax for 5 seconds, then repeat the stretch 3 times. Here are some helpful stretches you can do while seated or standing.
Neck range of motion. Tilt your chin to the chest, rotate your chin to each shoulder, bend your ear to your shoulder and tuck in your chin (make a double chin).
Shoulder shrugs. Raise your shoulders straight up. Relax, then raise shoulders up and forward. Relax, then raise shoulders up and back.
Suboccipital range of motion. Place a bath towel around the back of your neck and pull down. Tilt your chin to the chest. Look up at the ceiling. Tilt your ear to each shoulder.
Neck stretches. Tilt your ear to your shoulder on each side. Tilt your chin forward to the opposite breast. Gently press with your hand at the end of the stretch to increase your stretch.
Neck isometrics. Place your hand on your forehead and press against the hand with the head. Do not let the head or hand move. Repeat with your hand on the sides and back of the head.
Head lift. Place folded hands behind neck and head where the two join. Pull elbows forward and up to "lift" the head up from the neck.
Turtle. Slide chin forward away from shoulders. With head forward, turn head about 1 inch to either side and then about 1 inch up.
Whole body reconditioning program. A general body reconditioning program should include whole body stretching exercises plus aerobic activities, such as walking, swimming, or bicycling. These should be started at a low level, performed daily, and gradually increased. For example, you might begin by walking 1/8 or 1/4 mile a day and increase by 1/8 or 1/4 mile every week until you reach 1-2 miles a day. Be sure to check with your physician before starting an exercise program.
Learn Flare Management Techniques
In addition to daily exercises, flare management techniques are used during a headache episode. These include the application of heat or ice to the neck and shoulders.
Oscillatory movements. This is a painfree, rhythmical, side-to-side movement of the head, moving the head only about 25% of the full range of motion. You first move from a center position away from the painful side. Oscillations should be done at a rate of about 1 per second, for a total of 30 seconds. Rest for 30 seconds and repeat. Continue to repeat until no further improvement is noted. Then switch and move toward the painful side as above.
Positional distraction. Place a 1- to 2-inch stack of books on the floor and cover them with a towel. Lay on the floor, resting the back of your head on the books. The edge of the books should be in the middle of your head, so that your neck is free. Relax so that your head moves up from your neck.
Trigger-point compression. Trigger points are muscle areas that cause increased headache when you press on them. If you can identify trigger points, apply pressure over the trigger point with your fingers for 12-60 seconds. Release the pressure, and do your stretching exercises.
Many of these skills are best learned under the guidance of a trained therapist and then practiced at home. They are also most successful when combined and practiced on a regular basis, not just with headache episodes. Once learned, they can help control headaches and reduce reliance on medication for as long as you continue to practice them.
Allergies, Foods, Chemicals and Headaches
Allergies, foods, chemicals, and other substances are estimated to be responsible for 70% or more of all headaches. These substances include tobacco smoke, perfume, hydrocarbon and phenolic compounds, and formaldehyde, and are sometimes called 21st century allergies.
Why? Because we have lab produced foods, produce that is laden with pesticides, meats contaminated with hormones and antibiotics, and we breathe formaldehyde and other noxious substances. We also use medications such as birth control pills, antibiotics, and headache drugs which further break down our system.
The connection between allergies/sensitivities and headaches often goes unnoticed because allergy/sensitivity headaches can resemble tension, migraine, cluster, trauma or sinus headaches and are readily mislabeled as one of these more familiar types of headache.
Allergy/sensitivity headaches may be misdiagnosed because they are often the result of multiple factors. Following are the most common signs of food allergy/sensitivity reactions:
1) Fatigue
2) Water retention
3) Dark circles, puffiness or wrinkles under the eyes
4) Mucous and chronic congestion
5) Digestive imbalance, bloating, cramping, gas, bad breath, etc.
6) Emotional symptoms, inability to focus, poor concentration, irritability, anxiety, etc.
7) Recurrent infections, including chronic sore throats, colds and upper respiratory infections
8) Chronic pain, including arthritis, muscle pain and PMS Subcategories of allergy/sensitivity headaches include:
• Hypoglycemic, low blood sugar or hunger headache • Nutritional deficiency headache • Constipation headache
• Hangover headache • Ice cream headache • MSG headache • Hot dog headache • Carbon monoxide headache
Dietary changes are the most important factor in making changes in one’s allergy/sensitivity headaches. Simple changes in the diet can make major changes in how you feel. Place your emphasis on eating foods that have nourished human beings for thousands of years. Replace the canned, processed, frozen and refined foods with the foods known to keep the body functioning at its best—fresh fruits and vegetables, whole grains, legumes, clean water, and sea vegetables.
Exercise is even more important in our polluted world to enhance oxygenation and stimulate the immune system.
For further detail regarding topics in this article, please refer to An Alternative Medicine Definitive Guide to Headaches, by Robert Milne, M.D. and Blake More. By Donna Johnson.
THANK YOU ...
The East Bay Headache Support Group gratefully acknowledges
the support of the following companies and organizations:
GlaxoWellcome, Inc.
Merck & Co.
John Muir Medical Center
Contra Costa Times
and a special "thank you" to all the individuals who have donated.
Notes...
On February 10th Michael Stein, M.D., talked about tension headaches, both episodic and chronic. Notes taken of his presentation will be available at the March meeting, as well as notes from other past meetings covering the following topics: Biofeedback therapy, genetics, caregiving, dietary triggers, chiropractic treatment, pharmaceutical remedies, hormonal triggers, reducing stress in the workplace, dealing with holiday stress (and all stressors), acupuncture, children’s head-aches, temporomandibular joint disease (TMJ), somatic headache relief, compounding medications, allergies, experimental drugs, stress relief, and non-traditional therapies.
The East Bay Headache Support Group is a nonprofit organization dedicated to providing a forum for headache sufferers. The support group meets the second Tuesday of each month at John Muir Medical Center from 7:30 to 9:00 p.m. It is open to all headache sufferers and their families; the meetings are free (however, donations to cover printing, postage, and web site expenses are appreciated!). The support group meetings include lectures by guest speakers, question and answer sessions, and informational materials.
Directions to John Muir Medical Center: Take Highway 680 to the Ygnacio Valley Road exit in Walnut Creek; go East approximately 1-1/2 miles, and turn right onto La Casa Via. Turn left into the Medical Center parking lot, and enter at the Main Lobby. Take stairs or elevator to the lower level and follow signs to the Ball Auditorium.
We value your input! Call, fax, write, or e-mail us if you have any comments or suggestions, or would like to help. The planning committee meets the third Tuesday evening each month and welcomes new members. Michael Stein, MD, Advisor; Leslie Davis, Editor; Dana Giese, Webmaster; Donna Johnson, Treasurer; Dick Tomchalk, Postmaster; Tracy Titus.
East Bay Headache Support Group
1844 San Miguel Drive, Suite 316, Walnut Creek, CA 94596, Phone: (510) 938-5252, Fax: (510) 938-1343.