The mental health of 50% of women has worsened because of the pandemic
51% of the population suffer
from headaches
on a regular basis, a problem that especially affects women since 99% of us suffer from it, compared to 89% of men.
Figures that now can only go to more, because the use of the
mask
facilitates the appearance of
headaches
or worsens the existing ones.
This is stated in the 'Headache Clinical Practice Manual', a treatise just published by the Spanish Neurology Society (SEN) and which collects the latest studies on this
neurological disease
, which is the leading cause of demand for care in consultations of
Neurology
, in addition to one of the first in Primary Care.
A manual that can be consulted for free on the SEN website, and that "collects all the therapeutic novelties, which have been many, especially in the field of
migraine
prevention
", explains Dr. José Miguel Láinez, president of this society.
And although all headaches are bad, one of the worst, and also the most common, is the one that comes accompanied by ocular or nasal symptoms such as
tearing
, redness,
congestion
and runny nose.
A brief but very intense pain that, in addition to being disabling, tends to appear almost "on time" and at the same time: in the afternoon and at nightfall in 73% of cases.
"Fortunately
, pain crises
do not usually last more than three hours," explains Dr. Pablo Irimia, coordinator of
the Headache Study Group.
Once the pain appears, it is essential to resort to different symptomatic pharmacological treatments to control it.
But what is possible is to prevent it from occurring, something that invariably happens to lead a healthy lifestyle, not ingesting toxic substances (alcohol and tobacco) or vasodilator substances and following some basic tips, among others, sleeping properly and avoiding heights. , two aspects that usually precipitate
pain attacks
.
Migraine: watch out for ...
Although it is not known exactly what causes a
migraine
or how to control it, specialists believe that it is related to changes in some chemicals in the brain.
According to the latest studies,
headaches
are the result of a mix of genetic and environmental factors.
And, among others, are some of the causes that can trigger them:
Climate changes, especially increased humidity and heat.
Tiredness, fatigue and lack of sleep.
Emotional stress.
Bright or flickering lights, noises, and strong odors.
Alcohol, especially red wine.
Chocolate.
Old cheese.
Increase or decrease in caffeine.
Exercises to control headaches
According to researchers from the American College of Sports Medicine (ACSM), stretching, deep breathing, and muscle relaxation exercises help improve blood circulation and reduce muscle tension, thereby controlling and relieving headaches and migraines. .
In this sense, yoga is the most suitable discipline for those who suffer from these problems.
But without having to follow a
specific
fitness routine
, there are four exercises that practiced on a regular basis can help.
To stretch.
Stretching for 10 minutes a day - paying special attention to the arms, legs and neck - relieves tension, especially if each exercise is completed with slow and controlled breathing to become aware of the mind and body.
To breathe.
Against headaches it is best to breathe deeply using the diaphragm, lowering the air to the stomach, holding it and releasing it slowly.
To get it right, place one hand on your abdomen and the other on your upper chest.
As you inhale, the hand on the abdomen should move outward, and when you expel the air, the hand on the chest should remain relatively still.
Perform this exercise every day lying on the floor for at least 10 minutes, concentrating on breathing.
Relax.
Learning to relax your muscles can reduce emotional and physical stress that sometimes leads to headaches.
It's about tensing and releasing a key muscle group.
To do this, sit or lie down in a comfortable position and with your eyes closed, tense your leg muscles for 10 seconds, then release the tension for 20 seconds, being aware of the difference between the two movements.
Do the same with the muscles of the abdomen, arms and cheeks.
Do this exercise for 10 minutes every day.
According to the criteria of The Trust Project
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