Tips

9 June 2011

1% Thursday: Relax the Jaw

A lot of pain is triggered by problems in the jaw. You may not realize it, but you could be clenching and tightening your jaw muscles during the day, or at night.

You could avoid a lot of pain long-term by simply learning how to hold your jaw. In fact, learning how to properly relax it during the day could even help avoid problems while you’re asleep with clenching and/or grinding.

I’d like to pass on some advice from Robert O. Uppgaard DDS in his excellent book Taking Control of TMJ.

Make a "cluck" sound with your tongue. The front third of your tongue should rest on the roof of your mouth.
Maintain this position using slight pressure. Do not allow the tongue to touch the teeth.
Keep your lips together.
Your teeth should be slightly apart and your lower jaw should be completely relaxed.
Breathe through your nose. Breathe deeply, from the diaphragm rather than from the chest.

I recommend making this exercise a lifelong habit. Always remember:

Lips together
Teeth slightly apart
Tongue resting on the roof of the mouth
Lower jaw relaxed

If you feel that your jaw is triggering a lot of your pain, I recommend you get a copy of the book and try the many other tips and exercises. Meanwhile, this one alone could make a big difference.

A review of the book can be found at Taking Control of TMJ: A Review of the Book.

What is 1% Thursday?

Every Thursday at Headache and Migraine News (weather permitting) we’ll talk about one measurable, practical thing we can do to make our lives just 1% better. Usually it will be something very easy, sometimes it will be a challenge. Let us know if you try it, or share an idea of your own – and maybe a year from now we’ll see that things have really changed for the better!

2 June 2011

1% Thursday: Quiet (without sore ears)

James Tips 0

Phonophobia. That’s what many migraine sufferers have. Basically, it means that noise bothers you. Sometimes that’s the slightest noise. Sometimes it’s all the time, and not just during a migraine attack.

At night, ear plugs are a great option. But sometimes they slip out of your ears. Sometimes they hurt your ears. Sometimes they just don’t cut out enough noise.

If noise bothers you, and you need to sleep… if you have a noisy house and you need to sleep during the day (for example, when you’re sick with a migraine attack)… if you have a spouse that snores… it may be time to invest in some serious quality ear plugs.

The Westone Model 40 Custom-Fit High Noise Multi-Purpose Ear Plugs are just that. These babies are custom made to fit your ears.

That’s right, you actually get a special kit, and you take an impression of your ears, and send it back to them. The ear plugs are then made specifically for you. You can even pick the colour so it goes with your lovely eyes. 😉

Here’s what one customer said:

I’ve gone from store bought foam earplugs to these custom earplugs. Wow, what a difference. The best thing about them is that they don’t hurt like the foam ones since they’re made to fit my ears. I’m not having any headaches, I’m getting a good night’s sleep and best of all, I don’t hear my husband’s snoring or loud breathing! …They’re very comfortable and I can’t recommend them enough. I wish I’d bought these 10+ years ago!

Incidentally, I’m not affiliated with or getting paid by this company. I just think this may be a big help to many of you who desperately need sleep and have written off ear plugs because you’ve only tried the cheap store bought kind.

There are certain things that are worth the money – and this may be it for many of you. The Custom-Fit High Noise Multi-Purpose Ear Plugs ear plugs are here, and for a few dollars less you can also try the Custom-Fit Maximum Sleep Ear Plugs.

What is 1% Thursday?

Every Thursday at Headache and Migraine News (weather permitting) we’ll talk about one measurable, practical thing we can do to make our lives just 1% better. Usually it will be something very easy, sometimes it will be a challenge. Let us know if you try it, or share an idea of your own – and maybe a year from now we’ll see that things have really changed for the better!

26 May 2011

1% Thursday: Beeps and Blinks

James Tips 0

Do you want to take a break? A real break? Right there at home?

Is such a thing possible?

Well, it depends on your circumstances – the size of your house, the schedule of your family (if that applies)… but there are certain things you do have control over.

Let’s say you want to set aside time – for a bubble bath, to read a good novel, to pray, to work on a relaxing hobby. Try this – get rid of the beeps and blinks.

You know what I mean. Unplug the phone. Turn off the cell. Shut down the computer. Turn off or turn down anything that will beep at you, ring at you, blink at you, pop up or do anything to distract you or remind you of the things you need to do.

Yes, you could do it for an hour. It’s your life, you know. You are not required by law to answer every phone call, or reply to every email right away, or even answer the door. Really. Try it.

If you find this really hard, you might want to consider cutting down on the number of beeps and blinks that you have in your life every day. Do you need to be notified everytime an email arrives? Are there easier ways to turn things off? How about a regular time of day when people know they can’t get a hold of you? Do you need the cell phone in your bedroom every night?

Give it some thought.

What is 1% Thursday?

Every Thursday at Headache and Migraine News (weather permitting) we’ll talk about one measurable, practical thing we can do to make our lives just 1% better. Usually it will be something very easy, sometimes it will be a challenge. Let us know if you try it, or share an idea of your own – and maybe a year from now we’ll see that things have really changed for the better!

19 May 2011

1% Thursday: Ask More Questions

James Tips 0

I’ve been to doctors in and from various countries. Everyone has their own way of doing things. Some doctors explain everything in minute detail. Others don’t tell you anything. I admit, I prefer the first.

But who is supposed to be in charge of my health again? Oh yeah, that’s me! And no matter how sick I feel, or shy I feel – I need to ASK QUESTIONS.

So that’s this week’s tip. Next time you go to your doctor, ask questions. If this is new to you, try just asking one question.

Yes, even if you don’t think you need to know – think of something to ask. Anything.

Here are some ideas to get you started:

What is this test for?
Could you explain again why you think my ****** levels are low?
How long does this medication take to work?
Do you think it could be my kidneys?
My father has heart problems – could it be the same with me?
Is there anything else I can do besides take this medication that will help me?
How long has this medication been on the market?
Why do I feel so tired in the mornings?
Are you having a busy day?
Would it be worthwhile for me to see a foot specialist?
So let me see if I’ve got this right – are you saying that *******?

Try it – on a good day, you’ll learn something useful, make your doctor feel useful, and feel a little bit braver and more in control. That’s got to be a 1% improvement.

For more, don’t miss the HeadWay issue How to talk to your doctor.

What is 1% Thursday?

Every Thursday at Headache and Migraine News (weather permitting) we’ll talk about one measurable, practical thing we can do to make our lives just 1% better. Usually it will be something very easy, sometimes it will be a challenge. Let us know if you try it, or share an idea of your own – and maybe a year from now we’ll see that things have really changed for the better!

12 May 2011

1% Thursday: Caffeine Levels

James Tips 5

Many doctors will tell you to cut the caffeine when looking for migraine triggers. But did you know some doctors see things a little differently?

I’m not suggesting you ignore your doctor – cutting caffeine is a great thing to try. But there’s something else you might want to try – that is, levelling your caffeine intake. Taking about the same amount each day, around the same time.

Spikes and drops in your caffeine levels may be even more of a migraine trigger than the caffeine itself. Suddenly drinking 12 cups of coffee one night, then nothing the next day – ouch. Or even sleeping in on Saturday and missing your regular morning coffee – that can be a trigger too.

Try having about the same amount each day – but keep that amount low. Lower it gradually. Watch for caffeine in colas, and even in medication. Try to keep it level as much as possible, and see what kind of difference it makes. This alone may cut some of those attacks you’ve been getting.

What is 1% Thursday?

Every Thursday at Headache and Migraine News (weather permitting) we’ll talk about one measurable, practical thing we can do to make our lives just 1% better. Usually it will be something very easy, sometimes it will be a challenge. Let us know if you try it, or share an idea of your own – and maybe a year from now we’ll see that things have really changed for the better!