Best Way to Build a Strong Immune System NOW!

A lot has been said about the immune system and how to strengthen it. There are countless books, articles, podcasts, and TV documentaries about it. Some doctors have devoted their entire careers to finding ways to boost and improve this amazing system, which does a remarkable job defending us against disease-causing pathogens. There are diets, herbal preparations, supplements, and vitamins explicitly designed to increase immunity.

But while the idea of supercharging the immune system might be enticing, it is only when you combine these immune-boosting strategies with healthy lifestyle factors that you can keep your immune system healthy and balanced.

Finding the right balance

A common misconception surrounding the immune system is that, in order to ward off disease, one must ‘boost,’ ‘strengthen,’ or make it more robust. But the truth is that an exceedingly strong immune system can be just as bad as a weak one, as too much of an immune response can actually encourage the body to attack itself resulting in an auto-immune disease like rheumatoid arthritis, where the immune system targets and promotes inflammation in healthy tissue. But when you don’t get enough sleep, you become more vulnerable to diseases.

Instead, we should strive for a more balanced immune system, one that can identify and attack harmful microorganisms without turning against its own cells and tissues. This is where healthy lifestyle habits come in.

The immune system is not an organ or even a collection of organs in and of itself. Rather, it is a network of cells, organs, and tissues that work together to protect the body from external invaders. This means that we must maintain a fine balance between all these organs, cells, and tissues for the immune system to work correctly.

However, when you think about living a healthy lifestyle, what are the first things that come to mind? Most people would say a healthy diet and regular exercise, neglecting one of the most important components of a person’s overall health: sleep. Sleep is a vital function that has been long overlooked by patients and health experts alike, until recently.

Sleep and the immune system

Several studies have looked at the relationship between sleep and immunity, finding that the two might be more connected than originally thought. Research shows that people who don’t get enough sleep or are sleep deprived are more likely to catch a cold or get sick after being exposed to a virus. It can also affect how long it takes you to get better and how often you get sick.

A study led by sleep investigators at UC San Francisco reported that people who sleep six hours or less are four times more likely to get sick when exposed to the common cold virus, compared to those who slept seven or more hours per night. Another study, this one conducted in Germany, found that sleep is vital for regulating T cells, a type of white blood cell essential for immune function.

Immune chemicals may also be closely intertwined with your nightly slumber. Every evening as your body shuts down for the night your brain goes through a series of predictable cycles of electrical activities known as the “phases” or “stages” of sleep. During these stages, your body fulfills essential tasks, like regenerating your muscles and tissues, consolidating memories in your brain, and strengthening your immune system. . Cytokine is the general term for a cluster of chemicals that carry out a number of important jobs, like aiding cellular communication during immune responses and mediating and regulating inflammation. When you get a full night’s sleep (i.e., you go through all the stages of the cycle and reach deep sleep), your immune system gets the chance to produce and release cytokines, a type of protein that acts as a chemical messenger and is secreted directly into the tissues and bloodstream. Cytokines bind to immune cell receptors and trigger an immune response targeting infection and inflammation.

The immune system raises certain cytokines in response to infections, stress, inflammation, and trauma. But if you don’t get enough sleep, your immune system doesn’t get the chance to produce these cytokines, potentially leaving you more vulnerable to harmful pathogens.

Sleeping also increases T cell production, which plays an essential role in protecting you against viruses. T cells contribute to the body’s immune response when a potentially harmful foreign body enters the system. These immune cells recognize pathogens then activate integrins, which are a type of protein that allows T cells to attach to and tackle their targets. In fact, research has shown that quality sleep can increase your T cell’s ability to fight off infections. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.

The coronavirus pandemic has changed life as we know it. These are uncertain and confusing times for everybody, and it’s normal if you are finding it harder and harder to sleep at night. But getting a good night’s sleep is more important now than ever, as research shows that poor sleep is associated with increased vulnerability to infectious diseases and viruses. Lack of sleep can also affect how fast you recover if you do (Keep reading to get the list of supplements for building a strong immune system.)

In addition to building a strong immune system, the benefits of healthy sleep include

Maintain a consistent sleep and wake schedule.
Avoid alcohol in the last hour before bed.
Avoid stimulants like caffeine up to 8 hours before bed.
Try breathing and relaxation exercises
Don’t eat large or heavy meals at night
Don’t use screens (computer, iPhone, etc.) for an hour or two before sleep.
Take a natural sleep aid.

The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers and school-aged children need about nine to 10 hours of sleep.

To learn more about getting a good night’s sleep and sleep tips download our FREE Sleep E-book plus Insomnia Whitepaper.

If you are having difficulty falling asleep and staying asleep, consider taking Akeso’s drug-free dietary supplement, “Sleep All Night” with 7 ingredients proven to help reestablish healthy sleep patterns and promote deep, rejuvenating sleep: Hops, Melatonin, Vitamin B-6, Zizyphus Jujube, Glycine, Valerian Root, and Magnesium

Sleep and Stay Well

Practice good sleep hygiene to support healthy sleep and a strong immune system.

Related Article: Fortifying Your Body Against the Coronavirus: – Learn tips for staying safe, why drinking plenty of water is a must and discover why the following supplements and others are so important:

Vitamin C – 2,000 mg/day
Zinc – 50 mg/day
Vitamin A – 900 mcg/day
Vitamin D3 1,000 – 1,500 i.u. daily
Elderberry Extract – 500 mg/day (increase to 1,125 mg day if you show symptoms of flu or virus

Pelargonium Sidoides Extract – (Commonly used for upper respiratory infections including bronchitis). P. Sidoides is marketed in the U.S. as Umckaloaba – 1 dropper full twice a day in 2 oz. of water or juice.

For peace of mind and a daily dose of confidence, consider boosting your immune system with a combination supplement packed with nature’s best defenders. A stong immune system is your best defense.

To the Best of Health,
Curt Hendrix, M.S., C.C.N., C.N.S.

Sweetness Without the Blood Sugar Impact?

New Study Offers A Zero-Glycemic Index Value Alternative to Table Sugar and Sugar Substitute

Do you often find yourself craving something sweet after every meal or at the same time every day? You are not alone – 97 percent of women and almost 70 percent of men report experiencing sugar cravings frequently. These cravings respond to psychological and physiological triggers like lack of sleep, stress, and even certain nutritional deficiencies. Most of us know that when a sugar craving hits, resisting the urge to reach for the nearest cookie or soft drink seems close to impossible. However, the adverse health effects of a high-sugar diet have been well documented.

In a recent study published by the European Society for Clinical Nutrition and Metabolism (ESPEN), researchers analyzed the effects of a new sweetener containing erythritol, stevia, and xylitol. Erythritol, xylitol, and stevia are naturally-occurring chemical compounds that have become popular sugar alternatives because of their sweet taste and low glycemic index. Other artificial sweeteners like aspartame and dextrose are also widely used in commercial foods and beverages to make them sweet without the added glycemic load.

For the past four decades, sugar substitutes have been a topic of heated debate. Critics of artificial sweeteners claim that there are a number of health problems – including cancer – associated with these chemical compounds. On the other hand, several health agencies, including the American Heart Association and the American Diabetes Association, have said that there is not enough evidence to dismiss sugar alternatives conditions as ineffective or dangerous.

In their study, Ng and colleagues took several blood samples of six healthy volunteers over the course of a month. Participants were asked to fast for 10 hours prior to the measurements and to drink either a dextrose monohydrate solution or an erythritol, stevia, and xylitol mixture. Their results showed a statistically significant difference between blood sugar levels 15 to 45 minutes after drinking the erythritol, stevia, and xylitol blood sugar beverage and the dextrose solution. In their analysis, the researchers found a blood sugar spike 15 to 45 minutes after drinking dextrose but no changes in glucose levels after ingesting the erythritol, stevia, and xylitol combination.

What Do These Results Mean?

Most people share a common love for sugar and sweets. When we eat sugar, the brain releases dopamine – a key player in the brain’s reward circuit. When dopamine is released, the body feels a pleasurable sensation similar to being “high.” As with other rewarding experiences, our brain is wired to want to relive it over and over again, creating a potentially addictive relationship between sugar and the brain.

The more often we eat sugar, the stronger the pathways that reinforce its relationship with the brain get. In fact, researchers have found that sugar activates even more neurons in the brain’s reward circuit than cocaine does, pointing out that “high-fat/high-sugar foods stimulate the brain in the same way drugs do.” So, the reason why we keep reaching for that leftover cake or that tub of Oreos is not just because it tastes good, it’s also because it makes us feel good.

Sugar accounts for 10 to 25 percent of the calories that the average American eats every day. However, cookies, cakes, and candy bars are not the only foods loaded with sugar. Some brands of plain, low-fat yogurt can have a whopping 20 grams of sugar per serving, 80 percent of the daily recommended amount for women. Though it may seem hard to believe, sugar has actually made its way into 80 percent of packaged foods available at most grocery stores.

A high-sugar diet has been linked to several adverse health effects. A 2014 study of more than 30,000 participants showed that people with a high sugar intake also had a 38 percent greater risk of dying of a heart attack. Additionally, high glycemic foods cause a sudden rise in blood glucose and insulin levels, increasing the risk of diabetes, obesity, and some types of cancer.

Artificial sweeteners provide a sound alternative to added sugars because they produce the same comforting taste without the high glycemic load. In their 2019 study, Ng and colleagues found that the erythritol, stevia and xylitol combination didn’t raise blood sugar levels at all, making it an appropriate sugar substitute for diabetic and insulin-resistant individuals. Additionally, the authors suggested that an added benefit to their novel formula is the absence of a bitter aftertaste, which is an unappealing characteristic of several artificial sweeteners available today.

Please note; In my experience, combining the stevia and erythritol without the xylitol gives you the same benefits without the potential side effects of bloating and diarrhea that many people experience with xylitol.

To the Best of Health,
Curt Hendrix, M.S., C.C.N., C.N.S.

Covid (Coronavirus) and How to Fortify Your Body Against It

The coronavirus has disrupted life as we know it and caused much concern and confusion. News reports are constantly updating us on the spread of the virus and the Center for Disease Control (CDC) has closely monitored the situation since the coronavirus began spreading between people in America. The first confirmed person-to-person spread of this virus was on January 30, 2020. Previously all confirmed U.S. cases had been associated with travel to China.

Many people have been infected worldwide and this number changes daily. The elderly are particularly vulnerable, as they often have weak immune systems. In addition to taking commonsense precautions such as hand washing, maintaining a strong immune system is very important, more now than ever.

Building Your Immune System

Becoming dehydrated weakens your immune system so be sure to drink plenty of water daily. A vast majority of people are chronically dehydrated as they opt for more flavorful drink alternatives or consume caffeinated beverages and other drinks that act as diuretics and cause the body to expel water, further compromising the immune system and health over-time. Lymphatic fluids, part of the immune system, make up four times the volume of blood and are designed to remove cellular waste products, including inflammation by-products from the body. Suffice it to say, to work properly and do its job of protecting you, your immune system needs the support of a continuous supply of water, so staying well hydrated is #1 in building and maintaining a strong immune system. In addition, I recommend taking the following supplements:

Vitamin C – 2,000 mg/day

Zinc – 50 mg/day

Vitamin A – 900 mcg/day

Vitamin D3 – 1,000 – 1,500 i.u./day

Elderberry Extract – 500 mg/day (increase to 1,125 mg day if you show symptoms of flu or virus.)

Pelargonium Sidoides Extract – (Commonly used for upper respiratory infections including bronchitis). P. Sidoides is marketed in the U.S. as Umckaloaba – 1 dropper full twice a day in 2 oz. of water or juice.

To learn more about the ingredients above, enhancing your immune system, and taking precautions against the coronavirus, continue reading.

If you show symptoms of the flu or virus, be sure to contact your physician.

Coronavirus – Nothing New, But Some Types Can Be Severe

Coronavirus has existed for a while and both animals and humans have been infected. It is a kind of common virus that causes an infection in your nose, sinuses, or upper throat. Most coronaviruses are not dangerous, but sometimes, more serious strains develop. In the past few decades, the SARS and MERS outbreaks were examples of serious cases. In early 2020, following a December 2019 outbreak in China, the World Health Organization identified a new type, 2019 novel coronavirus (2019-nCoV). Scientists are still assessing how it spreads from person to person, but similar viruses tend to spread via cough and sneeze droplets.

But most coronavirus infections, in the past at least, have been mild and cause symptoms similar to the common cold. Although the concern for this new form of coronavirus is that the symptoms and dangers can be severe for some people.

Symptoms of Coronavirus

Coughing
Fever
Shortness of breath
Nausea, vomiting

How Coronavirus Spreads:

It’s thought to have originally spread from an animal-foods market to humans. Now it’s known to spread from humans to humans. Scientists don’t know everything about how coronavirus is spread but it’s thought that it’s “likely that coughs or sneezes from an infected person may spread the virus.”

Fortifying Yourself Against the Coronavirus and Other Viral Infections

Maintaining a powerful immune system is the surest foundation of minimizing your chance of developing long and severe viral infections.

Naturally bolstering your immune system is the most you can do at this moment to fight the coronavirus unless an effective vaccine is developed soon. And even in that case, many natural supplements have been shown to boost the effectiveness of vaccines.

Powerful Ways to Boost Your Immune System

It’s surprising to many people that sometimes the most effective and long-lasting ways of fighting infections have to do with natural methods.

Getting optimal amounts of immune-boosting nutrients and using herbs and other supplements to fight pathogens deeply boosts your body’s defenses and helps kill pathogens.

If you pour through research of the past few decades, you’ll find tons of cases of nutritional interventions effectively fighting the symptoms of stubborn “antibiotic-resistant” infections!

Boost Your Immune System, Fight Coronavirus

Coronavirus is another infection, similar to any other infection, that can be fought using immune-boosting practices. If fact, coronavirus is mentioned, along with other viruses, in many studies that test immune-boosting methods.

Here are the methods that work and boost your immune system’s killing capacity in many ways.

1. Astragalus

For at least 2000 years, Astragalus has been one of the most revered herbs in traditional Chinese medicine. Modern research has backed up its potential life-extending and strength-enhancing properties [1]

But most importantly to our conversation, astragalus is one of the most effective and straight-forward boosters of our immune systems. Research in humans has clearly indicated that astragalus boosts the number of many different types of immune cells (monocytes, neutrophils, and lymphocytes), and activates them to energetically kill pathogens [2][3]!

2. Your Diet Should Be Mostly Whole (Unprocessed) Plant Foods

High blood sugar weakens your immune system response, causes immune dysfunction [4][5].

Eating plenty of fiber and antioxidants helps balance out your blood sugar levels and keep them within a normal healthy range. That’s why your diet should mostly consist of vegetables, legumes, whole grains, nuts, seeds, and fruit. Avoiding excessive amounts of sugar in your diet is very important to maintaining a strong immune system.

All of these foods also help feed the good bacteria in your gut, which is critical for a healthy immune system [6].

3. Reishi

Reishi mushroom is another powerful immune-boosting tool. It’s a mushroom that has been shown to increase the number of immune cells in our blood and the amount of immune-stimulating cytokines (signals that activate immune cells) [7][8][9].

Reishi may also help destroy biofilms – protective layers of mucus that pathogens hide inside of to protect themselves from being killed [10].

4. Vitamin D

This sunshine “vitamin” is actually a hormone that boosts the number of your antimicrobial peptides (substances that help kill viruses and bacteria) [11]. Your immune cells produce these killing peptides.

Also, some studies have shown that vitamin D reduces the incidence of flu viruses and other infections [12][13].

Approximately 42% of Americans are deficient in vitamin D, which humans synthesize from UV light. Now that most of us are sheltering in place, we’re probably getting even less vitamin D from sun exposure than before, so supplementing with vitamin D is important to strengthen the immune system, particularly of people whose Vitamin D levels are low. Vitamin D supplementation reduces the risk of respiratory infections, regulates cytokine production and can limit the risk of other viruses such as the flu. A respiratory infection can result in cytokine storms – a vicious cycle in which our inflammatory cells damage organs throughout the body, which increase mortality for those with COVID-19. Maintaining healthy vitamin D levels may potentially provide some protection for vulnerable populations.

5. Zinc

Zinc deficiency leads to a weak immune system function because this mineral is involved in so many metabolic reactions in the body and helps create cytokines that the immune system uses to fight infection [14][15].

If you’re deficient in zinc, you won’t make as many immune cells as you should and your thymus gland, responsible for developing immune cells can actually shrink [16]!

Also, many studies have shown that zinc supplementation can shorten the duration of viruses and interfere with virus replication [17].

Researchers say to take 75 mg a day of zinc if you have virus symptoms [18].

6. Vitamin C

Good, old-fashioned vitamin C is critical for immune health. Your immune cells use vitamin C as fuel for killing pathogens [19]. Extra vitamin C helps immune cells literally eat viruses and bacteria and also empowers the “oxidative burst” – (think of it as toxic bombs) that immune cells kill pathogens with [19].

Many studies have shown that vitamin C supplementation can reduce virus duration [20].

7. Elderberry

This special berry can interfere with virus replication and has been seen to handicap the influenza virus [21]. Elderberry has even been shown to bind to the outside of viruses and prevent them from entering host cells – those could be your cells [21]!

Elderberries for immune support

In one incredible study in humans, flu symptoms “were relieved on average 4 days earlier” in elderberry users compared to non-users [22].

8. Pelargonium Sidoides

Common names for pelargonium are “African geranium” and often marketed as “Umckaloaba” and “Zucol”. There has been some evidence for effectiveness in treating bronchitis/acute respiratory tract infections due to Pelargonium’s direct antibiotic effect and host immune stimulation. [23]. It is not recommended for anyone with kidney or liver disease.

Common Sense Precautions – Hand-Washing = First Line of Defense

Like all viruses, the coronavirus can be spread when an infected person coughs or sneezes. Hand-washing is the first line of defense. When an infected person coughs or sneezes, they release droplets of saliva or mucus. These droplets can fall on people in the vicinity and can be either directly inhaled or picked up on the hands then transferred when someone touches their face, causing infection. Because it is also flu season, it is always a good idea to take sensible precautions every day including:

Stay at least 6 feet away from anyone who is coughing or sneezing.
Keep your hands away from your face and far from your mouth and nose. Viruses don’t infect the skin. They have to make it to the mucosal membrane in your mouth or nose to cause an infection.
Wash your hands after touching any communal surfaces. Wash with soap and water then use a clean towel or air dry. You may also use a hand-sanitizer (60% alcohol).

The Power of Sleep

When it comes to immune defense, never underestimate the power of sleep. These are uncertain and confusing times for everybody, and it’s normal if you are finding it harder and harder to sleep at night. But getting a good night’s sleep is more important now than ever, as research shows that poor sleep is associated with increased vulnerability to infectious diseases and viruses. Lack of sleep can also affect how fast you recover if you do get sick.

When you get a full night’s sleep (i.e., you go through all the stages of the cycle and reach deep sleep), your immune system gets the chance to produce and release cytokines, a type of protein that acts as a chemical messenger and is secreted directly into the tissues and bloodstream. Cytokines bind to immune cell receptors and trigger an immune response targeting infection and inflammation.

Overproduction of cytokines can result in an auto-immune disease like rheumatoid arthritis, where the immune system targets and promotes inflammation in healthy tissue. But when you don’t get enough sleep, and your body can’t secrete enough cytokines, you become more vulnerable to diseases.

Use Your Tools
Now that you know how many great tools you have at your disposal, build an incredibly strong immune system, and fend off the nasty viruses all around us!

To the Best of Health,
Curt Hendrix, M.S., C.C.N., C.N.S.
Chief Scientific Officer, Akeso Health Sciences

Corona Virus Updates & Information – Centers for Disease Control & Prevention

Arthritis and Obesity, a Debilitating Combination

The CDC (Center for Disease Control and Prevention) reports that by 2040, an estimated 78 million (26%) US adults aged 18 years or older are projected to have doctor-diagnosed arthritis. Arthritis sufferers are 54% more likely to be obese than non-sufferers. Almost 23% of overweight and 31% of obese US adults report doctor-diagnosed arthritis.

Managing arthritis pain can feel like a losing battle if you are overweight or obese. Many arthritis sufferers avoid exercise due to pain and stiffness of joints, even though exercise or activity has been shown to reduce arthritis pain by replenishing lubrication to the cartilage of the joint. In turn, lack of exercise can lead to weight gain, placing more strain on joints which can aggravate arthritis and pain. Every one pound of excess weight exerts three to six pounds of extra force on joints.

Obesity makes every type of arthritis harder to manage. But taking it one step at a time, and losing even a little weight can have a huge impact on physical and mental health.

Arthritis sufferers who are obese can benefit immeasurably from consistent, daily moderate exercise like walking 30-40 minutes a day, along with cutting fatty and sugary foods from the diet.

- Go Slow: If you haven’t exercised in awhile, start off slowly with a few, low-intensity exercises and short walks. Walking is a low-impact form of exercise that can help with aerobic conditioning, heart and joint health, and mood. It is essential to wear proper shoes and stay hydrated, even if the walking is not strenuous. Walk slowly initially and then increase the pace when possible.
- Stretching can help improve flexibility, reduce stiffness, and increase range of motion. Stretch slowly and gently moving the joints of knees, hands, elbows and other joints.
  A typical stretching routine can start with:
  - Warming up by walking in place or pumping the arms while sitting or standing for 3–5 minutes.
  - Holding each stretch for 10–20 seconds before releasing it.
  - Repeating each stretch 2–3 times.
- Tai chi and yoga combine deep breathing, flowing movements, gentle poses, and meditation. They increase flexibility, balance, and range of motion while also reducing stress. You can access instructional, “how to” videos and follow along on your smart T.V. or on your smart phone – on Youtube.
- Water exercises help support your body weight and do not exert heavy impact on the joints. Swimming, walking in water or water aerobics can reduce joint stiffness, increase flexibility and strength as well as range of motion.
- Cycling can keep your joints moving and help with cardiovascular fitness.
- Strength training helps to strengthen the muscles around the affected joints and can help increase strength while reducing pain and other arthritis symptoms.
- Hand exercises like bending the wrists up and down, slowly curling the fingers and spreading the fingers wide on a table and squeezing a stress ball can help increase strength and flexibility in the hands.

In addition to exercising, eating nutritiously and sensibly, avoiding appetizers and desserts and decreasing entrée portions can result in significant decrease in both weight and pain.

The fiber in salads and vegetables makes us feel fuller, decreases our food intake and helps significantly with regularity, which is often compromised in the obese and also in patients taking some pain medications.

Even if you are not obese, but suffer with arthritis and are somewhat over-weight, these suggestions can be of significant benefit if you implement them consistently.

To the Best of Heath,
Curt Hendrix, M.S., C.C.N., C.N.S.

Migraine Phases Explained | Outsmart Your Migraines

Early migraine warning signs provide an opportunity for many migraine sufferers to ward off a painful attack. Catching and treating migraines early can make all the difference.

PREDICTING A MIGRAINE

There are 4 distinct phases to a migraine: Prodrome, Aura, Pain and Postdrome. Not everyone experience all 4 stages of a migraine. It is during the first two phases (prodromal and aura) that you get hints that a migraine is coming, and recognizing these hints (symptoms) may give you the edge you need to fight back and either prevent the migraine entirely or decrease the severity and or duration of the pain phase (which is obviously the most debilitating and problematic).

These symptoms, called the prodrome phase, are usually considered ‘warning signs’ that alert the person of an impending migraine episode.

Stage 1 – The Prodrome

– About 65% of migraine sufferers experience emotional or physical symptoms two hours to two days before the pain phase starts.

Phase 1 of Migraine: Prodrome

These symptoms can occur in migraineurs with and without aura.

Fatigue
Yawning
Appetite changes
Altered mood – depression
Aphasia (trouble speaking/comprehending words)
Muscle Stiffness – especially in the neck
Appetite changes
Digestive changes – (some sufferers vomit up food they ate quite a while ago)
Irritability
Euphoria
Food cravings
Constipation
Diarrhea
Sensitivity to odors, noise and light
Increased urination
Sleep disturbances

Physicians who specialize in migraine treatment find that only 30% of sufferers recognize that they have one or more of the “prodrome” symptoms until they are actually told what symptoms to look for. Once informed then up to 80% of sufferers report having one or more of them.

Early-on fast-acting, nutritional support for neurological comfort, can make the biggest difference during early warning signs.

Stage 2 – The Aura

Less than half of migraine sufferers experience the aura stage, neurological symptoms marked by sensory disturbances. Most aura’s are visual, but speech, hearing or motor abilities can be affected as well. During this stage, about one-third of patients see flashing lights, wavy lines and blind spots in their field of vision (called scotoma) for a few minutes to a few hours before the pain stage begins. Some also have temporary trouble speaking or feel tingling or numbness on one side of the face or feet called parathesias. Others may develop a hypersensitivity to touch.

Stage 3 – The Pain

Onset of pain can start within minutes or sometimes hours of the commencement of the aura stage. The migraine or headache phase is marked by throbbing or pulsating pain – typically on one side of the head – though it can become so intense that many people feel it in and around the entire head and face. This phase can last up to 72 hours, and the pain intensity varies from mild to excruciating. Besides head pain, other symptoms during this phase can include:

• Nausea or vomiting
• Anxiety
• Insomnia
• Sensitivity to light (photophobia)
• Sensitivity to sound (phonophobia)
• Sensitivity to smell and touch
• Temporary loss of vision (ocular migraines)
• Dizziness and vertigo

Stage 4 – The Postdrome

During this stage of migraine, even though the pain is gone, some sufferers can feel exhausted, depressed and/or, residual neck pain. Some people refer to this as the “migraine hangover.” More than 1 in 8 migraine sufferers experience a postdrome. This stage usually starts the day after the migraine and lasts a day or less. Some symptoms may include:

• Fatigue
• Trouble concentrating
• Neck stiffness
• Muscle aches
• Malaise
• Mild headache

What to try when you notice any of the symptoms in either the “prodrome” or “aura” phases-

If you haven’t realized it already, it is advantageous to experience either or both of these stages because they can both serve as a type of “advanced warning” system that a migraine is imminent.

It is to your advantage to try to address preventing your migraine as early as possible, so focus on the 13 symptoms listed in the prodromal section.

If you don’t experience any of these, but do experience the symptoms listed in the “aura” section, then that’s when you can start trying the following techniques to prevent your migraine from occurring:

TECHNIQUES TO TRY BEFORE THE PAIN SETS IN:

(None of these techniques work for everybody. You will need to experiment to see which of them help you the most.)

1- H2O – Drink plenty of room temperature water to make sure you are well hydrated.

2- EAT Slow Release Carbohydrates such as a banana, crackers, toast or pinto beans

3- BREATHE – If you feel stressed, try meditating if you know how, or try these breathing exercises:

Stress Reducing-Breathing:
The depth and rate of our breathing respectively decrease and increase when we are stressed. This can deplete oxygen flow to the body and the brain. Please do this breathing exercise exactly as it is described at least 3 times a day:

Blow your breath out through your mouth and then seal your lips. Breathe in slowly through your nose for 10 seconds while expanding your chest. Hold it for 30 seconds while trying to think about “nothing”.

At the end of 30 seconds then slowly expel the breath you were holding, through your lips over a 15 second interval. Notice how your entire body relaxes throughout this breathing exercise especially during the exhalation segment.

Repeat this sequence at least 3 times in a row, working yourself up do doing it 5X in a row, three times a day.

Perhaps have someone massage you (if massage relaxes you.) Try taking a warm (not hot or cold) bath.

4- REST – Lie down away from noise, light or any known trigger factors

5- ESSENTIAL OILS – Try applying essential oils of peppermint or lavender to your temples, forehead and or neck, for a tingling/cooling sensation and aromatherapy effect. The MigreLief Migraine Stick roll-on is a convenient combination of soothing essential oils; Peppermint, Lavender, Spearmint and Rosemary in a Jojoba oil base.

6- IBUPROFEN – I am hesitant to suggest you consider taking any OTC or prescription medicines for pain based upon the symptoms of the prodrome phase because I don’t want people to medicate unnecessarily. (If you are pretty sure that one of the prodrome symptoms is a reliable indication that you are going to get a migraine, that would be an exception). But I do suggest trying either of these medications if you experience the symptoms of the aura phase. (Of course you should confirm that it is OK taking any medication with your physician.)

7- DIETARY SUPPLEMENTS – Certain vitamins, minerals and herbs promote a healthy inflammatory response, help reduce blood platelet aggregation, relax blood vessels and help with cells’ energy production thus addressing the dysfunctional processes in the brain before and during a migraine attack. They include, ginger, feverfew, magnesium and boswellia serrata. A dietary supplement that contains all four of these ingredients is MigreLief-NOW, as-needed nutritional support for on-the-spot neurological comfort.

8- GET OFF THE COMPUTER – Stop working on your computer. The flickering or flashing lights of a computer screen is a trigger to some migraine sufferers.

9- WALK – If it’s not too hot or cold, get out and take a walk at a moderate pace for 10 minutes.

Please remember that none of the above suggestions works for everyone. You will have to experiment to see if one or more of these techniques works for you.

To the Best of Health,

Curt Hendrix, M.S., C.C.N., C.N.S.
Akeso Health Sciences