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    Health & Fitness

    4 Acupressure Points You Should Know For Headaches

    4 Acupressure Points You Should Know For Headaches

    Headache is something that is a real struggle, especially for your day to day activity. Who would want to endure pain while studying, working, or even while enjoying your favorite show, right? Pills to relieve the pain, but there are also natural remedies that you can do.

    One of the simple remedies to ease headaches is through acupressure. This is an old Chinese therapy where pressures are applied at a certain point in your body. There have been studies that are about this kind of treatment to be effective in relieving pain and tension.

    If you want to practice acupressure for your headache, you must know the acupressure points. Which we will be sharing in this article, but before that, here are the tips for you to perform acupressure effectively.

    • Look for a place where you can sit or stand comfortably.
    • Relaxing your body can also be helpful for you to perform acupressure well. To relax, you can practice deep breathing or you can play soothing background music.
    • When you apply pressure on the acupressure points, you need to put firm and consistent pressure.
    • Lastly, you need to check if the treatment did well or not. When you feel that the pain did not go away, stop the practice immediately.

    You don’t have to be an expert, but it still important to know the right place to apply the acupressure. You can try these certain points for your headache instead of depending on pain reliever pills. 

    Between Your Thumb and Index Finger

    This pressure point is called the hegu pressure or the union valley. You can find it in between your thumb and index finger. Using your other hand, pinch the loose skin on the hegu pressure. You can also move your thumb to massage it or just hold it still. Then, do it on your opposite hand, repeating the same process.

     

    Both Sides of Your Spine

    You can find this pressure point on both sides of your spine beneath the base of your skull. It is called the gates of consciousness, as that’s where the brainwaves were transmitted to your brain. By applying pressure using your index and middle fingers using both of your hands, the signals of pain will be blocked. You can also do this by interlocking your fingers on your head and applying pressure using your thumbs. If you’re experiencing tension on your neck, you can also do the acupressure on the gates of consciousness.

    Shoulder Well

    This next pressure point is helpful when you’re having tension headaches. It is good to relieve tension and stiffness of your neck and shoulder. You can apply pressure on the halfway between your shoulder joints and the base of your neck using your index and middle fingers.

    Between your Eyebrows

    The space between your eyebrow is a pressure point called the third eye. You can apply acupressure and gently massage it using either your thumb or index finger.

    Now that you know some of the pressure points, you can easily battle with your headaches. However, one of the best ways too for you to avoid having headaches is to be healthy, eat the right food, sleep right, exercise, and drink water.

     

    5 Natural Remedies to Ease Headache at Home

    5 Natural Remedies to Ease Headache at Home

    Are you done with drinking lots of pills to relieve your headaches? Well, you can try these home remedies to ease the pain you feel in your head.

    Relaxation Technique

    Usually, headaches can occur due to stress. An effective way to ease the tension is through relaxation. An example of relaxation techniques is deep breathing. It can help relieve the intense pain that you feel behind your eyes, known as cluster headaches.

    Through breathing, the muscle and tension in your head will be relaxed, and it will reduce the pain. You can also practice yoga and meditation to ease the stress as well as the headache.

     

    Acupressure

    The act of putting pressure in certain parts of the body for a limited time is called acupressure. It is sometimes associated with acupuncture, but acupressure doesn't involve needles. The fingers, elbow, palms, or feet are usually used in applying pressure on areas that are connected to the central nervous system.

    One pressure point that can help relieve your headache is at the back of your neck. Applying pressure to this area blocks the message of pain before it can transmit to your brain. And sometimes, it signals the brain to release hormones that could help reduce the pain.

    Check Your Diet

    Sometimes consuming unhealthy food and beverages can increase the possibility of feeling headaches.

    Take time to choose your daily food consumption. Healthy food like fruits and vegetables is proven to help prevent health problems. It is also suggested to break down your large meals into several small meals throughout the day.

    Stay Hydrated

    Water is the best choice instead of drinking carbonated and caffeinated drinks. It has natural vitamins and minerals that can help you avoid having headaches. Every two to three hours, an 8-16 ounce glass of water is advisable to prevent headaches.

    The magic of water is really amazing. It is long proven that water has lots of benefits to improve the function of the body. It does not keep you hydrated, but also water keeps your body and mind to function well.

    Cold and Hot Compress

    Migraine headaches usually start in a certain area and spread to another. Cold compress is best for migraine headaches, which helps diminish the intense pain.

    In applying cold compresses, use a damp towel that you’ve put in the freezer for 10 minutes and place it in the area where the pain originates.

    On the other hand, heat compress can be helpful for tension headaches, which usually occur due to stress. When you felt the tension, you can put heat packs or hot towel over your shoulder and neck to relieve the tension.

    Simple Activities that You can Do to Ease Anxiety and Depression

    Simple Activities that You can Do to Ease Anxiety and Depression

    The coronavirus disease did not just bring the virus but also anxiety and depression to the people. The continuously growing number of infected people, deaths, poverty, and isolation are some of the reasons for mental health deterioration in the world.

    “The isolation, the fear, the uncertainty, the economic turmoil – they all caused or could cause psychological distress,” said the World Health Organization’s mental health department.

    Depression, anxiety, and any other psychological issues are hard to deal with, especially during this time of the pandemic. It is challenging to find something that could lessen the disturbing feeling, but some activities that interest you might help you cope up with the situation.

    What are These Activities?

    • Write Your Thoughts

    When you are distress and feeling anxious, your thoughts are flooding in your head that could affect your emotion in the process. So, you have to let it go. Let it out by writing your thoughts whether in your journal or your blog. In that way, the thoughts in your mind will be released and eventually help you feel at ease.

    • Do Simple Exercise

    Sometimes when your blood can’t circulate well, it can result in a sudden change of emotion or unwanted reaction of the body and mind.

    However, doing simple exercise can help regulates your blood as well as elevate your mood. You don’t have to perform heavy exercises, simple walking, dancing, biking, or jogging can do.

    • Connect with Nature

    According to studies, the sound from nature can help your mind to relax. A simple strolling in your garden or walking under the trees can ease your depression. In today’s case, since it is limited to go out, you can try to download videos that include nature’s views and its natural sounds. In that way, even if you’re at home, you can just play that video on your computer screen or on the television to help you relax.

     

    • Talk to Someone

    Isn’t it reassuring when you have someone to talk to and someone that could understand what you’re feeling? According to Ghadia-Smith, social connection is a basic need, and as human beings, we need someone who will be there for us no matter what.

    You don’t have to do it alone because you have someone out there that could help you with what you’re dealing with. Talk to someone you trust such as your friends and family.

    • Make Arts/Music

    Making arts can help you release the uncertain feeling and the crazy thought in your mind. It can even unleash your hidden talent in making art or music. There are also programs such as art and music therapy that you could join in.

    There are various art-making activities that you could try to ease depression, such as painting, coloring, or pottery-making. You can also make your own music and play different instruments. Studies have shown that music is effective for relaxing your mind and fighting depression.

    • Take A Rest

    Sometimes all you need to do to relax is to climb onto your bed and take a rest. Your mind can be so tired thinking about all the negative feelings and thoughts that sleeping can be the only way to help you ease the anxiety.

    Moreover, regulating your sleep can boost your mood, energy, and the function of your body. Make a sleeping routine where you sleep and wake up exactly, based on the schedule you made

    Can You Build Your Muscle by Running or Not?

    Can You Build Your Muscle by Running or Not?

    Running can either break down or build your muscle depending on the intensity of the run. But before we talk about running, let’s understand first if how muscles are built.

    Building muscles are like building bricks, and proteins act as the bricks. Proteins are the primary component in building muscles. In short, the more the protein intake, the more muscles can be built.

    The process of gaining more protein is called muscle protein synthesis (MPS), while the process of removing protein is muscle protein breakdown (MPB). One of the best ways to increase MPS is through exercises such as weight lifting.

    However, the breaking down and building of muscle is always based on the exercise and effort you’re making.

    Can Running Build Your Muscle?

    The answer is yes, and no. As mentioned, running can help you build your muscle or not because it depends on the intensity of the run as well as the duration.

    You can build your lower body muscle through an aerobic exercise including running because it inhibits proteins that help the fiber to grow and become firm.

    However, your muscle can’t grow when you do a long-distance run because it damages the muscle that causes the increase of MPB.

    How Much Protein Do You Need to Build Muscle through Running?


    Proteins are the building blocks of your muscle, and without proper protein nutrients, the building process might not work.

    Protein works together with the right exercise to build your desired muscle, and the best way to achieve that goal is to make sure that you acquire the right amount of proteins in your body.

    According to healthline.com, 0.64-0.91 grams of protein is the recommended consumption daily per pound of body weight. A 150-pound person needs an average of 96-137 grams of protein daily.


    Where can you get proteins? You can get proteins from your everyday meal like in meat, fish, eggs, beans, poultry, and dairy products such as milk and cheese.

    What Other Nutrients are Needed?

    Proteins are not the only factor to consider when you’re trying to build muscle. Carbs and fats are also essential for achieving your muscle goal.

    Carbs are one of the sources of energy of your body that is good for anaerobic exercises. On the other hand, fats are an essential source of energy if you’re planning to do long-distance running.

    Based on healthline.com, in ensuring enough vitamin and mineral intake during workouts, the applicable carbs you should get is 45-65% and 20-35% from fats. You can find carbs in various fruits, vegetables, and dairy products as well as from beans.

    And lastly, don’t forget the water. It has lots of vitamins, minerals, and proteins to offer either to help you build your muscle or to keep you dehydrated and healthy.

    Tips to Stay Healthy Even When Working at Night

    Tips to Stay Healthy Even When Working at Night

    COVID-19 has brought millions of people to pack their things in the office and start working at home. And, mostly, the perfect time to work without distraction is during the night, but it seems to be a little bit risky for your health.

    Sometimes people who work night shift eat irregularly and unhealthy food.  It may cause health problems such as gaining weight, diabetes, and heart disease, according to some studies. However, maintaining proper eating, exercising, and sleeping habits can reduce the chances of getting sick.

    So, we've made a quick list of tips that can help you stay healthy, even working on a night shift.

    Don’t Forget Your Water

    Most likely, when a person works at night, they would seek for something to eat or something to drink later on. It's normal, but instead of grabbing a soda or juice, always choose a bottle of water. Water can help your body produce energy and your mind to function well.

    Fill in a water bottle and put it on your working table. In that way, you can see it, and you’ll be reminded to drink every time you feel thirsty. Water is proven to be beneficial in our body, so don’t forget to drink water from time to time while working.

    Fill Your Fridge or Cupboards with Healthy Food

    One way to resist grabbing unhealthy food is not having one in the first place. Instead of filling your shelf with instant food of high calories why not fill it with fruits and raw vegetables that are easy to eat.

    You'll have no choice but to eat healthy food since it's the only food in the fridge. It’s all about discipline and the desire to be healthy.

    Chop up Your Large Meal into Small Meals

    Working late at night can make you feel hungry every time that you can't avoid eating more than usual. But, did you know that eating heavy meals suggest more calories and can also make you feel tired and sleepy while working?

    So, instead of eating your large meal in one sitting, try to break it into small portions. Frequent small meals can help you feel full and energize for a long time rather than taking up larger meals. 

    Drink Coffee Moderately

    Coffee is somewhat the best buddy of people who works at night because it can boost energy for the time being. However, consuming a large amount of caffeine can be harmful.

     According to studies, caffeine can contribute to the stress level a person feels, and it can also cause high blood pressure. Try to drink coffee at least twice or thrice a day, not more than that.

    As for late-night workers, sleep is very essential, and lots of caffeine intake can also alter their sleep. The best practice is to avoid drinking coffee before going to sleep after work to have a good and resounding sleep.

    Exercise Moderately

    Seldom due to lack of sleep, most workers at night are having a hard time exercising because of tiredness. Exercise is essential to avoid high blood pressure and irregular blood circulation.

    The best way to keep your blood streaming is to try to have some 30-minute break to stretch your legs and body. You can also try to walk in your living room or up and down the stairs.

    Lastly is to have a good self decipline because that’s the only way for you to keep yourself healthy, whether you are working in the morning or at night.