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    Manage Headaches
    Manage Headaches
    Manage Headaches
    Ebook41 pages30 minutes

    Manage Headaches

    By Charles Spender

    ()

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    About this ebook

    This text describes several self-help approaches to headache, such as water therapy techniques and elimination diets.

    LanguageEnglish
    PublisherCharles Spender
    Release dateNov 21, 2014
    ISBN9781311775825
    Manage Headaches

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      Book preview

      Manage Headaches - Charles Spender

      MANAGE HEADACHES

      Charles Spender

      Distributed by Smashwords

      SECOND EDITION, September 2016

      ISBN: 9781311775825

      Copyright © 2013 Charles Spender

      Table of Contents

      Introduction

      Head showers

      The adapted cold shower: an unstressful and safe procedure

      Dietary changes for prevention of headaches

      Possible adverse effects

      Cited literature

      Appendix I: Some recipes

      Appendix II: A healthy lifestyle checklist

      Introduction

      This booklet describes several self-help approaches to headache. They will help you to relieve pain and to prevent headaches too. Some of the proposed techniques can have rare side effects. Talk to your doctor about the self-management plan, and you can also show him or her the scientific evidence in the Cited literature section.

      Head showers

      I find that cold showers for the head (head showers) are a convenient remedy for headache. You can use head showers frequently, up to once an hour. The procedure is as follows. Insert earplugs, set water temperature to about 20°C (68°F), kneel by the tub or shower stall, and tilt your head so that it is horizontal, face down. You can now apply the cold shower to the head. Adjust the flow of water to a comfortable level. If you do not use the earplugs, the water will enter the ear canal, which is uncomfortable. The head shower is effective against headache; several studies support this observation.

      Local application of cooling (for instance, to the leg, to the head) is a well-known pain-reducing treatment. Whole-body cooling, however, such as a cold shower, is a less obvious approach and is more effective because it recruits different biological mechanisms. An increased level of beta-endorphin (a natural pain-killer) in blood is one such mechanism. Whole-body cooling also activates other proteins with pain-reducing properties in the spinal cord and in the brain.

      An additional mechanism is that the whole-body cooling provides psychological distraction from pain. Note that combining cold water treatments with pain-relieving drugs such as acetaminophen or ibuprofen is more effective than either treatment alone.

      The adapted cold shower: an unstressful and safe procedure

      I developed a convenient procedure called adapted cold shower. This procedure is safe and easy to do, unlike the regular sudden cold shower. You can use the method as follows: start with a tepid shower, 34 to 36°C (93 to 97°F), for one to three minutes. Get out of the shower and set the water temperature to about 20°C (68°F). Then get back in the shower and start gradually and slowly expanding the area of contact with the cold

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