Headaches - They're Not All Just in Your Head

Relaxation, Restoration, Education

This Week’s Feature: Headaches - They’re Not All Just in Your Head

What are headaches? Of course, most of us have suffered from a headache at some point in our lives and it’s highly likely that you already know what a headache is. Some headaches are mildly annoying while some are so debilitating that you may find yourself in a dark, quiet room with no relief no matter what you do - maybe you’ve tried a bag of frozen peas over your eyes or standing on your head. And of course there are several medications out there to help with headaches, but as most of us move towards more natural remedies to avoid some adverse side effects, popping a pill or injecting toxins aren’t always the best option. 

Before talking about how to best take care of yourself when you have a headache, let’s first discuss the types of headaches there are and how they develop (their pathophysiology) in the body.

Tension headaches: Tension headaches come from tense or tightened muscles in the neck and head. Tense muscles may come from a stressful event or bad posture, which may come from sitting at your desk hunched over all day to meet a deadline or finish that all-important project. Tension headaches might also come from habitually grinding your teeth or an injury such as whiplash or falling. These types of headaches can cause acute pain (quick onset, short-lasting at least until the muscles have relaxed) or might be chronic if not treated. Tension headaches are usually felt on both sides of the head (bilaterally) and are typically described as a throbbing or aching pain, although sometimes they can feel very sharp and intense. Sometimes it’s difficult to discern exactly which muscles are tense or where the pain is coming from.

Cluster headaches: Cluster headaches get their name from their frequency - they often occur in clusters or cyclical patterns. If you are getting cluster headaches, it’s likely you’re getting them for a period of time (this period can last from days to months) at the same time of day every day. If you’ve ever had one of these, it’s likely that you’ve had a feeling of wanting to bang your head against a wall due to the intense sharpness and excruciating pain they bring about. These types of headaches might also cause problems such as a runny nose or a red eye on the affected side. And they usually create a feeling of restlessness that makes their victims want to thrash around, rock back and forth or pace. Cluster headaches typically occur on just one side of the head (unilaterally) and come and go as they please, sometimes lasting up to 3 hours. The cause of cluster headaches is still unknown and isn’t usually triggered by anything specific such as hormonal changes or nutrition. However, drinking alcohol can certainly worsen symptoms of a cluster headache. It has been suggested that cluster headaches may be caused by a dysfunction in the body’s daily biological clock, which makes sense based on their frequency and duration (mayoclinic.org).

The Big Kahuna - Migraine Headaches: Migraine headaches have been reported by those who get them to be the worst possible type of headache due to their abilities to incapacitate their victims for hours, days and sometimes weeks at a time. Migraine headaches are usually accompanied by several symptoms including intense throbbing pain, visual auras, loss of vision, light sensitivity, nausea and vomiting. They are sometimes preceded by a tension headache. They are more common in women than they are in men. This is likely because of the many hormonal changes that women experience in their lifetimes compared to men, since migraines may be brought on by changes in the hormone, estrogen. Different foods, food additives (such as the sweetener aspartame or MSG), alcohol and medications might also trigger this type of headache. Like cluster headaches, the exact cause or its development in the body isn’t exactly known by doctors and the scientific community. However, when the blood vessels in the brain narrow (vasoconstriction) and then widen (vasodilation) quickly, it can put pressure on the connective tissue around the brain which leads to extreme pain. Some professionals have loosely associated migraines with individuals who have a hole in their heart, although that claim is not medically founded. There does at least seem to be a correlation between individuals with cardiovascular disease and an increase in the frequency and intensity of migraines.

Now that you know what the most common types of headaches are and what they might be caused by, what’s the best way to counteract or prevent these pesky and sometimes technical-knock-out-like symptoms?

Tension headaches are by far the easiest types of headaches to treat and prevent since their cause is established and well-known. To reduce tension in the head and neck muscles, there are several ways to make yourself feel better. 

In the short-term, stretching tightened muscles and/or using a topical solution such as a magnesium spray or arnica can help and in some cases, can reduce inflammation and its symptoms. Heat is also a great way to relieve tension headaches - so think; hot tub, hot bath, hot shower, hot/heating pad. Hot sun? Probably not since it’s not a direct source, but if you do decide to give it a whirl just be sure to wear your shades and sunscreen. Staying hydrated and drinking more water will also help to reduce tension headaches, especially if you’re out in the sun for long periods of time.

In the long-term, massages are incredibly effective at reducing tension and inducing feelings of relaxation, which of course means less stress. Talking to your massage therapist about exactly where you get the headaches and what you were doing when they started is helpful in being able to determine which muscles are the most affected and which to focus on in your sessions. If you’re going to use this route in headache treatment, keeping a “headache journal” is incredibly helpful...wouldn’t want you to get a headache just trying to remember when it started, what you were doing and where exactly the pain was. In fact, something like a “headache journal” is best to keep for all types of headaches if you find yourself getting them often since it’s then easily shared with your massage therapist, chiropractor, acupuncturist or medical doctor - really everyone who you’ve chosen to be part of your professional wellness team. 

Of course, it’s also incredibly helpful if you can reduce the amount of stressors in your life long-term. Easier said than done, obviously. But it’s a holistic approach that’s worth taking a look at as you move towards a healthier lifestyle and less pain. And that’s just better for everyone; most especially you.

Cluster headaches are more difficult to treat since their cause isn’t absolutely known, but it’s best to talk to your doctor. Your doctor may recommend treatments such as briefly inhaling 100% oxygen through a mask (“Cluster headache, I am your father”). Your doctor might also recommend the use of the supplement, melatonin. Melatonin is a hormone that is naturally produced by the body to regulate your sleep-wake cycle (circadian rhythm), so taking more of this supplement may help to keep the biological clock issue in check (mayoclinic.org). However, when adding any supplements or making changes in hormones and nutrition, it’s always recommended that you speak with your medical doctor first.

Migraine headaches are a bit easier to treat (or to prevent at least) if you know your triggers and what brings them on. And in that case, you can do your best to minimize triggers or participate/don’t participate in things that stave them off if you know one is on its way. If caught early enough before the onset of a migraine, regular massage can reduce the pain experienced during the headache and in turn, relieve other symptoms such as nausea and vomiting. Although you probably won’t want to be anywhere near another human being in the midst of an intense migraine - if you do make it out of the house or know a massage therapist who can come to you, lighter massage techniques and energy work such as acupressure and crainal-sacral therapy can help immensely with symptoms. For some, regular and low-impact exercise such as classes at Pure Barre are also a great preventative measure.

In conclusion, headaches are a pain in the neck. Or head, really. But they don’t have to put you down and out for long if you know how to prevent and treat them. 

Comments? Questions? Send a message to Kristin on Facebook, Instagram or contact her by phone - (720) 583-4464.

Researched and Written by: Kristin Garcia, LMT. Relaxing Restorations Massage Therapy, LLC. 

Resources:

Steiner Education Group, Trigger Point Theory & Rehabilitation Techniques. FCNH, Inc.; 2010. 77 p.

(2017, April 26). Migraine. Retrieved from mayoclinic.org.

(2017, August 9). Cluster Headache. Retrieved from mayoclinic.org.

Photo: Trigger Points. Real Bodywork, 2016. Version #4.3. www.realbodywork.com.

Oxytocin, The "Bonding" Hormone

Relaxation, Restoration, Education

This Week’s Feature: Oxytocin, The “Bonding” Hormone

Where will you find this hormone? The hormone, oxytocin, is produced by the “master gland” in the body, the pituitary gland (controlled by the hypothalamus) - which is located within the skull. The pituitary gland really is a jack of all trades AND master of all. When things are off-kilter in this gland, there is widespread panic in the body because hormones distributed by the pituitary gland control most other glands and their functions in the body. 

How and when is this hormone distributed? Because oxytocin is a hormone, it is released into the blood/circulatory system, its distribution is widespread and it stays in the bloodstream until reaching specific receptor sites on cells in the body. At these receptor sites, hormones act as a key to “unlock” cells only where the key matches the lock. Then, other substances (such as other hormones or sugar) enter or exit the cell and do their jobs. Think of hormones as radio waves from a radio tower that are widely distributed into the air where they then reach specific receptors on your radio. Not your microwave. Not your blender. Not your vib...acuum. 

To better understand how oxytocin works, it is also important to note that this hormone is distributed in what is called a positive feedback system. This doesn’t mean that oxytocin goes around telling all of the cells in the body that they’re exceptionally good-looking, but rather it means that the output of oxytocin enhances the original stimulus, or distribution, of the hormone. Positive feedback systems generally control functions in the body that are not necessary to maintain homeostasis/stability; this includes functions such as childbirth and blood-clotting. These functions are generally inactive and only fire with rare bursts of activity when absolutely necessary. Much like a sloth during mating season.

1. Oxytocin is majorly distributed in female mammals during childbirth. It stimulates uterine contractions and because it loops on the positive feedback system, its secretion continues to stimulate the uterus after a child is born so that the placenta can be expelled. Still continuing after childbirth, oxytocin encourages the secretion of breast milk in new mothers. And...oxytocin is a bit of a “bonding” hormone, increasing the level of bonding between mother and child. A 2007 study published by the journal Psychological Science found that the higher a mom’s oxytocin levels during the first trimester of pregnancy, the more likely she was to engage in bonding behaviors such as singing to or bathing her baby (livescience.com). When a mother stops breastfeeding, the secretion of oxytocin is no longer stimulated and therefore, no more milk is produced.

2. For those of you who have fur babies, oxytocin has been shown to be released in both humans and your best four-legged friend during most human-animal interactions, such as when petting your dog or cat. If you have a companion animal, chances are that oxytocin is playing an important role in improving heart health by lowering blood pressure and regulating your heart rate during stressful situations. One study even found that having your dog nearby in the room with you can lower blood pressure better than taking a popular type of blood pressure medication/ACE inhibitor when under stress (center4research.org). And, of course, those of you who have at times felt lonely or socially awkward can attest to your companion animal helping you to feel at ease, grounded and socially adept. What’s better...these companionship benefits don’t stop at human health. The jury is still out, but Pluto probably jumps into Mickey’s arms - giving him a generous sloppy kiss as soon as Mickey is in the room - because the release of oxytocin in dogs may create a stronger bonding experience for animals with their recognized human counterparts. “Who’s my pal? Who’s my pal? Heh heh.”

This hormone is so AWESOME! What could go wrong?! Any gland in your body’s endocrine system can secrete too much or too little of a hormone for different reasons. A couple of those reasons include a tumor in the gland or an individual being born without the gland altogether.

1. When you have too much oxytocin. Too much of this hormone could trigger breast development and milk secretion, even in non-breastfeeding women and in men. Maybe Greg Focker was right...maybe you can milk anything that has nipples?! 

2. When you have too little oxytocin. In mothers with postpartum depression, some studies have concluded that there is less oxytocin in the mother’s bloodstream and therefore, mothers have difficulty lactating and breastfeeding their newborns. Although the decreased secretion of oxytocin hasn’t been directly linked to the cause of postpartum depression, eventual lactation in breastfeeding mothers has been shown to reduce cortisol and increase oxytocin levels, improving mood scores in mothers diagnosed with postpartum depression (ncbi.nlm.nih.gov). There’s that positive feedback loop again - the increased lactation increasing the amount of oxytocin being secreted into the blood by the pituitary gland.

*Cortisol is a hormone that is produced by the adrenal gland in the body. It is released in response to stressors, such as being stuck in traffic. Or meeting a mountain lion in the wild. Cortisol prepares the body for the fight-or-flight response (box with the mountain lion or run very quickly down the mountain; that is the question) by flooding it with glucose/sugar to supply an immediate energy source to large muscles. The release of cortisol is controlled by the hypothalamus in the brain. As you of course already know, the hypothalamus also controls the posterior pituitary gland. It really is all connected.

So...you want to increase your oxytocin levels naturally. How do you do that?!

1. Oxytocin can be released by non-noxious sensory stimulation such as massage or other positive interactions involving touch, such as hugging and holding hands. Exercising and dancing, as well as listening to music with a beat have also been said to increase secretion of oxytocin (Pure Barre, anyone?!). As noted earlier, being in the presence of or petting your four-legged friend can also bring about a wonderful surge of the hormone.

2. In your internet searches about what introducing exogenous oxytocin does to an individual in changing their behavior, you may find some studies saying that it increases emotional sensitivity or feelings of bonding and love towards another. There’s even a cologne-like spray named “Liquid Trust” that was developed by Vero Labs in Boca Raton, Florida. With one of its main ingredients being oxytocin, “Liquid Trust” promises to inspire confidence and increase human attraction levels. However, the disappointing news is that these results are difficult to directly correlate to the increased levels of the hormone (even when administered intravenously). This is because most hormones don’t influence behavior directly but are instead variable in the ways they affect your emotions and thinking. So if you see a trendy label indicating oxytocin as an ingredient - a “love drug” that will enhance your partner’s feelings of affection towards you, think twice and save your money. It won’t deliver on all its promises. Guess you’ll just have to follow through on that candle-lit dinner and long walk on the beach.

So, to wrap up...Oxytocin is a hormone...responsible for tree huggers, Woodstock hippies and puppy lovers alike.

Comments? Questions? Send a message to Kristin on Facebook, Instagram or contact her by phone - (720) 583-4464.

Researched and Written by: Kristin Garcia, LMT. Relaxing Restorations Massage Therapy, LLC. 

Resources:

Casciotti, D., PhD., Zuckerman, D., PhD. The Benefits of Pets for Human Health. Retrieved from center4research.org.

Kim, S., Soeken, T.A., Cromer, S.J., Martinez, S.R. Hardy, L.R., Stratheam, L. (2013, November 14). Oxytocin and Postpartum Depression: Delivering on What’s Known and What’s Not. Retrieved from ncbi.nlm.nih.gov.

Nielsen, M., Garbett, J., Structure and Function of the Human Body for the Massage Therapist. 7th ed. Dubuque, IA: Kendall Hunt; 2015. 419-424 p.

Nielsen, M., Garbett, J., Pathology for the Massage Therapist. 4th ed. Dubuque, IA: Kendall Hunt; 2008. 194 p.

Pappas, S. (2014, June 4). Oxytocin: Facts About the “Cuddle Hormone.” Retrieved from livescience.com.

Photo: Janulla. (2015, September 17). Healing the Pituitary Gland Naturally. Retrieved from thehomemaking-cottage.com.

The Psoas Major Muscle

Relaxation, Restoration, Education

This Week’s Feature: The Psoas [soh-uhs] Major Muscle

Where will you find this muscle? The psoas major muscle is found deep in the body wall, attaching anterior to (in front of) the spine and on the top inside of the thigh bone. It also doubles as an inferior/lower limb muscle, so it creates movement of the lower limb at the hip joint. If you are eating a filet steak (or beef tenderloin), this is the muscle you're eating. Thank you, cows!

When do you use this muscle? This muscle has a few principal functions and you use it in pretty much everything you do. Here are a couple of the more remarkable ways that psoas major is important:

1. It flexes the hip, or brings the leg forward from the torso. In this function, it’s considered a “prime mover,” which essentially means that it is one of the muscles that “moves first” when you flex your hip. So think...when you are getting swole at the gym doing squats or when you’re getting up and down from the couch to shepherd the kids into bed. Or getting up to pour just one more glass of wine.

2. Besides its responsibility to move the hip, the psoas major muscle maintains the lordotic (convexing anteriorly) curve in the lumbar spine to maintain posture. If you’ve been standing or sitting all day, or if you’re standing and then sitting, or sitting and then standing (that should cover all of it) - you’re definitely using this muscle. That means you’re using it all the time to maintain a solid, healthy pose. Vogue. 

This muscle is so AWESOME! What could go wrong?! Pso-As I was saying (haha, silly anatomy nerd joke)...since this muscle is used in pretty much everything you do, there are a lot of reasons things could go just crazy. Like, really crazy...

1. When you sleep. But wait! Sleeping is so good for you. How could something go wrong while you sleep?! I know...crazy! If you’re one of those people who sleeps on your side in the fetal position all night, you’re sleeping with your hips flexed. And since the psoas major flexes the hip, you’re keeping that muscle in a shortened position all night. If you wake up with lower back pain, it’s highly likely that a tight psoas major muscle is the culprit.

2. When you walk, run and do squats. Or wall sits (does anyone actually do those anymore?!). Like sleep, exercise also does a body good. But if you’re not stretching regularly or balancing and strengthening opposing muscle groups, your psoas major may become so tight that you find it difficult and painful to continue your normal walking, running or squatting workout routine. This pain might be slightly annoying. Think...a deep aching or sharp pain into the top front of the thigh. Or the pain might be debilitating. Think..the sort of lower back pain that makes you want to double over and lay on the couch in the fetal position watching movies all day. Imbalances in psoas major on either or both sides of the body may also create structural imbalances and dysfunction, such as; anterior pelvic tilt, pelvic rotation and popping or clicking of the hip joint.
*Opposing muscle groups for psoas major include any muscles that extend the hip or extend the lumbar spine. For example - Gluteus Maximus extends the hip backwards (brings the leg behind the torso) and Quadratus Lumborum (aka QL) in the lower back extends the lumbar vertebrae (or the lower back) - as if you are doing a back bend.

3. When you um, er, go to the bathroom (I’m talking about #2 here). Because the psoas major is situated just medial to, or next to the colon (aka the large intestine), sometimes tension in this muscle can make it a real doozy when it comes to bowel movements. Tension in muscles can create what is called a somatovisceral dysfunction, which is when a knot or tension in a muscle can create dysfunction in adjacent organs. For the psoas major, usually this results in constipation. It can also create incomplete evacuation or symptoms similar to Irritable Bowel Syndrome (IBS) and diarrhea. And what’s worse is, this problem can happen in the opposite direction. A viscerosomatic dysfunction is when an organ (typically a digestive organ) creates tension in nearby muscles. So maybe all of that cheese you snacked on last night wasn’t the best idea, after all. Next time, better just pour another glass of wine.

So...you sleep in the fetal position, do wall sits on the daily AND eat a lot of cheese?! What is the best thing to do in order to keep this muscle healthy and functioning normally?

1. First, at home it’s best to stretch this muscle. Try a couple yoga poses...

The crescent lunge pose - shown and described by visiting this link - 
http://www.pocketyoga.com/Pose/lunge_crescent. This is a more advanced pose due to the concentration it requires to balance and create a strong spine with even and  tucked hips in order to fully stretch the muscle.
Or the half-pigeon pose - http://www.pocketyoga.com/Pose/pigeon_half. While this pose is a “lounging” position that allows you to lie down on the ground, it can still be difficult to allow everything to relax as opposing muscle groups are pulled in different directions. Remember to relax into it and breathe deeply. Don’t forget the wine. Just kidding, kinda.
Both of these poses should be done after warming up the tissue thoroughly with a brisk walk or other yoga poses preceding it. 

2. A Pure Barre workout with a certified Pure Barre Fitness Instructor (wink wink, nudge nudge) helps to create long, lean muscles with strengthening and stretching exercises incorporated throughout every class. It’s also the best workout to ensure balance between opposing muscle groups, such as psoas major and gluteus maximus.

3. Ask your massage therapist to work on this muscle during your next session. Since the psoas major muscle is situated in front of the spine, your therapist will work on this muscle through the abdomen. The work might be uncomfortable and feel like there’s a lot of pressure on your innards, but the relief you’ll feel after this work is quite remarkable. You might feel taller. Or you’ll stop walking in circles. Or you’ll have a glorious bowel movement within a few hours. And chronic lower back pain?...as good as gone.

So, to wrap up...the psoas major muscle is an incredibly important and “workhorse” kinda muscle in the body. Strengthen it. Stretch it. Nurture it. Talk to it. Take care of it. And it will take care of you.

Comments? Questions? Send a message to Kristin on Facebook, Instagram or contact her by phone - (720) 583-4464.

Researched and Written by: Kristin Garcia, LMT. Relaxing Restorations Massage Therapy, LLC. 

Resources:

Nielsen, M., Garbett, J., Structure and Function of the Human Body for the Massage Therapist. 7th ed. Dubuque, IA: Kendall Hunt; 2015. 187 p.

Steiner Education Group, Trigger Point Theory & Rehabilitation Techniques. FCNH, Inc.; 2010. 182 p.

Photo: Learn Muscles: Anatomy. Real Bodywork, January 2018. Version #5. www.realbodywork.com.