I Have Lupus, Now What?

I have SLE, which stands for Systemic lupus erythematosus.  It is a long-term autoimmune disorder that may affect the skin, joints, kidneys, brain, and other organs.  Each person experiences it a little differently, but one thing is the same for all of us, as of today, there is no cure.

I don't normally post this sort of subject matter on this blog.  I have another Faith Based Blog called  Remnant Postings where I've talked more about my health challenges. However, I decided to post this particular blog here on Mind Crumbs because I have had many people ask me about my Lupus over the past couple months, and I don't want my Faith to be an obstacle in the sharing of my information and encouragement with someone who might need it just because they may not share my religious beliefs. 

Recently, I was in a forum on a Lupus website and there was a woman who said that she had just been diagnosed with Lupus and she wanted people to share information with her regarding what worked for them when coping with the symptoms/diagnosis of Lupus.  She wondered if there were any natural remedies that help with symptoms.  Her question was basically, "I have Lupus, now what?"

My hope is that someone will find this to be informational and/or helpful.  I want to encourage people to see that it is not all out of our control.  And if you are a friend or loved one of a person with Lupus, try to be patient, understanding, and compassionate.  Spend a little time researching Lupus (not too much...it can be scary), and just remember that you don't have to FIX IT (you can't anyway), but just BE THERE.  You can't always see our illness because our own body is attacking itself from the inside out.  But just because we look like you, doesn't mean we feel the same.  

A great website that I referred my family to when I was first diagnosed, was http://www.butyoudontlooksick.com/. Read the article 'THE SPOON THEORY'.  If you have Lupus or a similar disease, copy and paste it and send it to your friends and family!  It will help them to understand why you can't do the same things that you used to.  My husband still talks to me in terms of 'how many spoons do you have left today?'.  (That will make more sense after you read it)

Finally, after all of that, here is my letter to the woman I referred to at the beginning of this post:

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Dear (name left blank on purpose),

I am very sorry to hear of your diagnosis, but I would like to encourage you that although your life will change with Lupus, it is still possible to live a good life.    You have to be careful what you listen to however, because when I was first diagnosed, several people told me that they knew someone or knew OF someone who had died from Lupus.  That was very scary and disheartening to me, not to mention NOT HELPFUL!  People just don’t always think before they speak and sometimes they just don’t know what to say and/or perhaps don't fully know what they are talking about.  But the more I know, and the longer I live with Lupus, I have discovered that the majority of people LIVE with Lupus...not the other way around.  That is encouraging.  For me, I have family members who also have Lupus, but even so....I still did not understand much about it until after I was diagnosed.

Lupus has forced me to slow down and to constantly be aware of eliminating as much stress from my life as possible (it is an ongoing process).  Of course every person with Lupus experiences it a bit differently, but one thing that seems to touch most people is stress.  Stress seems to be a huge trigger for flare ups for most people living with Lupus.  

I've been diagnosed for 9 years now.  I take medicine but some of the simplest and most helpful tips are lifestyle changes.  They are invaluable when you realize how important they are to how you feel.

IMPORTANT CHANGES YOU CAN MAKE ARE:

* Getting sleep!  If I am overtired or struggling with insomnia, my symptoms are DRASTICALLY worse.  And I am not exaggerating, lack of sleep can really make my pain much worse.  Guard your sleep as if it was as valuable as Gold.

* Reduce Stress!  Weed out dramatic people in your life. I'm going to say that again....remove toxic people from your day to day life!  When they are family, limit your interactions (especially when in a flare up).  Take time for yourself to relax (it's best if you can do this daily, even if it is just for 15 min's), let your world stop...put on relaxing music, take a bath, meditate, etc.  I am a Christian so I will read my Bible, but do something that allows you to 'fill the tank' so to speak.  This step is SO important!  I also had to stop volunteering to do so many things, I had to limit my time out with friends and readjust things a bit.  I began having friends over more than going out, or talking on the phone instead of meeting in person.  We meet at coffee shops instead of longs days out.  (Don't get me wrong, you don't have to stop doing everything fun, but you will learn your limits.)

* Listen to your body!  It will tell you a lot if you pay attention.  I find that I must pay attention before I've gotten to the place where I've done too much (like being at the point where I'm tired or my body hurts). I've discovered that I can overdo it and not even realize it until the next day.  I might be having a garage sale, going shopping, or just standing on my feet a long time and I feel fine while doing it, but the next day I can wake up feeling awful and dealing with serious pain, inflammation, and fatigue.  Pay attention as you live day to day and figure out what activities makes things harder for you or how long you can do certain activities without suffering later (this is a trial and error process but you'll get there).

* Eat Well!  I have found that eliminating processed foods helps.  Eat whole foods (foods that are about the same as when they get picked or harvested).  Eat organic when you can (I notice benefits from reducing the chemicals I'm ingesting).  Farmers markets are great.  Many local farmers may not be certified organic but they use as few chemicals as possible and produce great food that had not been processed for traveling thousands of miles via trucks, etc.  The farmers are usually happy to tell you their farming practices.  Buy meat from local farmers if you can (split a beef with a friend or two if you eat meat)...find someone who lets their cattle graze and eat a natural diet with minimal use of antibiotics.  Better yet....eat Venison, Elk, or Wild fish (be careful, some lakes and other locations can be stocked with farm raised fish).  I didn't change my eating overnight...its been a process stretching many years, but each change is progress.  When faced with a food choice, try the best option available.  And remember, eating fresh fruits and vegetables isn't just a better option; they provide much needed nutrients for your body. 

* Surround yourself with good people!  There is an old saying that says 'We are a product of our environment'.  While I don't totally support that saying, there is some truth to the idea that if we are surrounded with negative people...we tend to see things as worse off and it causes more stress (obviously a bad byproduct) and is unlikely to help you.  But if you surround yourself with people who encourage you, lift your spirits, make you laugh, love on you, and who support you...you are likely to be less stressed and you will enjoy your life much more!

The good news is that all of these things ARE within your control!  There is so much that is unknown about Lupus and varying ideas of how to treat the symptoms.  I encourage you to take control of your life, be informed and don't just expect that a Dr. will give you everything you need.  They just can't and I find that often they are just making educated guesses regarding what will help you.  Never be afraid to ask questions or tell them the details of how you're feeling or what hurts.  Be your own health advocate.  And getting a second opinion regarding new treatment is something you might want to consider as well if it is financially feasible. 

None of these things seem like rocket science, and they are all sort of common sense things that most people know....BUT don't be fooled into thinking that they are not important.  Even though we know these things, you may find it is much harder to put into practice than you think.  And as time goes by, we discover the true benefits of having these things in place.  You can take all the medicines that a Dr. can prescribe, but if these other areas of your life are out of order, you will still struggle.  I know this from experience.

I know this is a very long response.  These are just things I wish someone would have shared with me when I first found out I had Lupus.  I know it may seem overwhelming, but remember these are things to do over a period of time.  You don't have to change everything today.  I would like to also share with you that because I have Lupus and have made these changes over the years, my life is better.  I have way less stress, I am surrounded by friends who love me and encourage me, I value the things more that really matter in life, I don't take as much for granted and I focus on stopping to smell the roses (so to speak).  I'm far from perfect, but I am much better than I used to be!

One thing my Dr of many years shared with me the day I was diagnosed was this, "Jessica, you can do this!  Don't allow this to beat you or ruin your life."  I personally had a long story of medical issues before my Lupus diagnosis, and I had just gotten through 3 back surgeries and a spinal implant to help with permanent nerve damage in my leg when I was told I had Lupus....so I was very distraught when I was told I had Lupus because I thought I was finally feeling better after 3 of the worst years of my life.  I didn't want to hear that I had another thing to battle.  But my Doctor was right...I am surviving with Lupus.  I have good days and not so good days, but it is possible to manage it!

Be encouraged.....and know that some people with Lupus have infrequent flare ups.  And I've heard of many people who have adjusted the things I mentioned above and DRASTICALLY reduced their flare ups.  When I can manage my stress and environment well....I do SO MUCH better!

I hope that this helps and isn't just completely overwhelming. 

Best Wishes,

Jessica

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LUPUS TRIVIA 

The following celebrities suffer from Lupus:

• Tony Braxton (Singer)
• Seal (Singer) - A Lupus rash was the cause of his facial scarring.
• Terri Seymour ("Extra" Correspondent and former girlfriend of Simon Cowell)
• Nick Cannon (Actor, Host, Comedian, & Musician)
• Tim Raines (Athlete/Baseball)
• Portia de Rossi (Actress, Wife of Ellen Degeneres)
• Barbara & George Bush's Dog Millie (Yes, that seriously made the 'celebrity' list.  Ha!)
• Kelly Stone (Sister of Actress Sharon Stone, the two started Planet Hope)
• Mary McDonough (Actress best known for her role as "Erin" on "The Waltons"
• Michael Jackson (Singer)

Valentines Day: Love Note Pillow

I found a great instructional blog post from Days of Chalk and Chocolate that shows how to make this super cute and easy Love Note Pillow!

Check out the step by step instructions at the following address:
http://daysofchalkandchocolate.blogspot.com/2012/01/love-note-pillows-and-question.html

Happy Crafting and HAPPY VALENTINES DAY!

JessicA

Painted Dance Studio Sign - Handmade Gift Idea

This is a simple sign that I made for a friend who has a dance studio.

This was a simple wooden sign/plaque that I purchased at a local craft store for a couple dollars.  I began by painting the background in a red/orange blended pattern, keeping the orange at a diagonal angle across the middle.

I then found some clipart of dancers in silhouette.  For this project I was looking for silhouettes in the ecstatic dance style since this is the primary type of dance done in my friends dance studio.  

I cut out the dancers that I wanted to use and traced their outlines on the wood with carbon paper.  (Be sure to tape your dancers to the wood so the image doesn't shift while tracing it) I then free-handed the lettering (You could also print and trace with carbon paper).

The next step is to paint the dancers, to make it simple I filled each dancer in with a solid color.  In this example I used a metallic Gold paint.  And I chose a gloss black to use for painting the lettering using a fine brush for detail.

Finally, I sealed the entire project with several coats of an outdoor clear sealer as I was unsure if it would be hung outdoors or indoors.  You could use a flat or gloss spray depending on your personal preference.

The end result was a unique sign for my friend's studio that will never be found anywhere else.  She really enjoyed the gift and enjoyed the sentimental value as well since I took the time to make something that I knew would be specific to her preferences, colors, and hobbies.

Painted Name Canvas for Kids - Handmade Gift Idea

 
This project is actually over a year old, and I just discovered that it never made it on the blog. (I found a couple more as well which I will post later)

My friend Heather has a little girl (Lily) who loved Dora the Explorer.  I made this for her last year for her 2nd Birthday.  

It is a large canvas board.  When I find a good deal on canvas boards or regular stretched canvas', I often buy multiples and keep them on hand for when I need them.  (Canvas boards are usually much less expensive than stretched canvas over a wood frame.)  In this case, I decided with very little time that I wanted to paint something for Miss Lily so I began to look around at what I had on hand.


I decided to make a painting with her name and her favorite cartoon characters and matched the colors to the ones in her room.

I began by painting the background of the canvas in yellow and green.  I painted the canvas with water first to get it wet and then used yellow and green and added more water where they met to help the colors blend into each other.

Next I searched images of Dora on Google and found a poster that had an image that I liked of her.  I copied it to my computer as well as another image of Boots the Monkey.


I personally wanted to make the images larger than I was able to expand and print them on my printer, so I basically just used the images as a visual reference.  I can freehand pretty well so that worked for me.

If freehand drawing is not something you are comfortable with, print your photo and take it to a copy shop and re-size it to your desired measurements and print it out the exact size you'd like it to be on your canvas.  Purchase some carbon paper and trace your image on your canvas, be sure to tape the image so it doesn't slide.  Of course you want to be sure that your background paint is dry before you begin this step.


The name was done in a similar fashion.  I typed her name in a Word document and went through several fonts until I found one that I liked.  Once again, I could not make the image as big as I needed it for this project, so I free-handed it.  (You can do the same thing as you did with the image at the copy store and following it up with tracing it onto your canvas with carbon paper).


Now all you need to do is paint your name and graphics...just color in each section much like a coloring page.  I used inexpensive acrylic paints from the craft store on this canvas.

When I finished I sprayed a clear coat sealer over the entire board.  I usually spray a couple of coats.  If you skip this step, moisture could make the paint bleed or dirt can accumulate and not wipe off.  Since this was intended for a child (and we all know kids have dirty hands most of the time), I gave it a few extra coats.

For added effect, I took glitter and glued in onto the black paint that I used for her name.  It doesn't show really well on the photo but it does show up pretty well in reality.

*NOTE* 

Don't apply the glitter before the spray sealer, if you spray over glitter, it will no longer 'glitter' and it turns out dull and bumpy.  (Especially if you are using a flat sealer, but gloss sealer also messes with the 'glitter' factor as well in my experience)


The possibilities are really endless for this gift idea.  And for small children, coloring book pages make great traceable stencils.

Don't be afraid to try something new, you just never know what you might create!

The essential part of creativity is not being afraid to fail.— Edwin H. Land

Double Crochet & Shell Beanie with Flower

 

This double crochet and shell beanie is cute and feminine.  It is fairly fast to complete if you are already familiar with the stitches and have experience reading from a pattern.  It is great for a last minute gift as you can make it in a day.

This hat is good for beginners and intermediate crochet skill levels. If you are a beginner I would like to encourage to try this, I believe this hat is something you can do, it just might take you a bit longer.  

One thing that I have found to be helpful when I crochet are stitch markers.  In this pattern, it makes it easier if you can use a marker to identify the first stitch in your current row (when crocheting in a round pattern it can sometimes look like it all blends together if you're not careful).  

Do not fear if you don't have any official stitch markers because a short piece of yarn (in a different color preferably), a safety pin, a bobby pin, or even a paper clip will do the trick.

I also like to print out my patterns so that I can mark off each row that I've completed with pencil so I can quickly find my place on the pattern when I am either beginning a new row or starting my project again after it was put away.

The beanie is made in two parts, first you will make the beanie itself, and then you will make the flower.

DC & SHELL BEANIE PATTERN

For this project, I used a size H (5mm) hook for the hat I'm wearing in the photo above, but I will make it with a size G (4mm) hook next time to make it a little more snug so it doesn't easily fall off.  You might also try using the hook size recommended on the yarn you purchase. 

* The beginning of each row will start with 3 chain stitches and this will count as your first DC throughout the entire pattern.


* Shell Stitch = DC, DC in same stitch, Ch. 1, DC X 2 in same stitch.  (That ends up being 4 DC's in one stitch from the previous row)


Ch = Chain
St = Stitch
DC = Double Crochet
Sl St = Slip Stitch

To begin, place a slip knot around your hook with your yarn.

1. Ch 5, join to first st (with a Sl St) to form a small circle.
2. Ch 3 (counts as 1st DC - *you might want to place a stitch marker in the 3rd chain loop, it will help when you come to the end of this row - Continue to do this in the 3rd look of your Ch 3 at the beginning of each row), DC x 11 in the hole in the middle of the circle you made in row #1, Sl St in the third chain of the first DC (where you placed your stitch marker)- this will close off your row - (12 total DC)
3. Ch 3, DC back into the same space in row 2 that you did your ch 3, ch. 1, DC X 2 into same space (this counts as your first Shell St for row 3), skip next St, DC in the 2nd St from your shell St, DC in same loop, Ch 1, DC X 2 in same St, skip next St, Shell St in the 2nd St from your last Shell St, do this all around until you are back at the beginning. Sl St into the 3rd loop of your first DC (this is where your stitch marker should be) -(6 Shell stitches total)
4. Sl St into the next st., Sl St into the Ch. 1 space (the gap in the middle of the shell from row #3), Ch. 3 & place stitch marker (this will be the first DC of your first shell for row 4), DC in the same Ch 1 space, Ch 1, DC X 2 in same space, skip 2 stitches, DC X 2 in the large space between shells in row 3, Ch 1, DC X 2 in the same space. (Continue placing a Shell St in every Ch 1 space from row 3 shells and then again in the large space between each Shell St in row 3). When you get to the end, Sl St into the 3rd loop of your first DC -(12 Shell stitches total)
5. Sl St into the next St, Sl St into the Ch 1 space (the gap in the middle of the shell), Ch 3, DC in same space, Ch 1, DC X 2 in same space, skip the next DC St (from row #4), DC into the next DC loop following the Ch 1 space from row #4, DC X 2 in next DC St (this is your increase), Shell St in the Ch 1 space, DC in next DC st., DC X 2 into the next DC, Shell St. into the Ch 1 space, repeat all the way around until you get back to the beginning. Sl St into the 3rd loop of your first DC - (6 Shell stitches & 6 sets of 3 DC total)
6. Sl St into the next stitch, Sl St into the Ch 1 space (the gap in the middle of the shell), Ch 3, DC in same space, Ch 1, DC X 2 in same space (1st Shell), DC in next DC, DC in next DC, DC X 2 in next DC (this is your increase, so the clusters of 3 DC between shells from row #5 will now be clusters of 4 in row #6), Shell into the next Ch. 1 sp (the middle of a shell from row 5), DC in next DC, DC in next DC, DC X 2 in next DC, repeat all the way around until you get back to the beginning. Sl St into the 3rd loop of your first DC -(6 Shell stitches & 6 sets of 4 DC total)
7. Sl St into the next stitch, Sl St into the Ch. 1 space (the gap in the middle of the shell), Ch 3, DC in same space, Ch 1, DC X 2 in same space (1st Shell), (you should now be at a cluster of 4 DC from row 6 below) DC in next DC, DC in next DC, DC in next DC, DC X 2 in next DC (this is your increase, so the clusters of 4 DC between shells from row #6 will now be clusters of 5 in row #7), Shell into the next Ch. 1 sp (the middle of a shell from row #6), DC in next DC, DC in next DC, DC in next DC, DC X 2 in next DC (this is your increase), repeat all the way around until you get back to the beginning. Sl St into the 3rd loop of your first DC -(6 Shell stitches & 6 sets of 5 DC total)  **NOTE** Continue increasing 1 st on each following row (in the DC clusters after each Shell St) until you have a circle that fits the crown of your head out to the widest part of your head.  If you place the heel of your hands directly above your ears and stick your fingers straight up, the crown of your hat should just touch your fingers (if it does not, keep doing rows of increase until it does). Once the crown is the right size, take a note of how many DC's you have in the clusters between each Shell St, (this will be the number of DC you will use in row #8).
8. Once it is wide enough, continue with the same pattern of Shell St/DC that you used in row #7 only row #8 will not do the increase in the last DC of each DC cluster.  So if your last row was a Shell st, DC X 7, Shell St, DC X 7, etc... You will now make the next row exactly the same (with 7 DC's between each Shell St) until the beanie is the desired length.
9. You can either allow the beanie to be finished as is, or you can add 2 rows of 1/2 Double Crochet stitches and tie off and weave in your yarn end.

I found a great instructional video for this beanie on Youtube, it does not contain a written pattern but you can watch her crocheting each stitch and I think it will make following my pattern easier. 

http://www.youtube.com/watch?v=5mQ6sQTu7Ko&feature=plcp&context=C3f8d423UDOEgsToPDskKq6nd0HMxUunFcsWxvVsF7

You can now choose if you want to leave the beanie as is or try to crochet a flower to be placed on the side.

ROSE FLOWER PATTERN

For this project I will make it with a size G (4mm) hook.

To begin, place a slip knot around your hook with your yarn.

  

1. Make a Ch about 2 feet long (approx 60cm or 24 inches)
2. SC in second Ch from hook, SC in next Ch, continue SC until you get to the end of the entire length of row #1. Ch 3, turn work.
3. SC in 3rd St from hook, Ch 3, SC in 3rd St from hook, Ch 3, SC in 3rd St from hook, continue all the way across until you reach the end, (if you don't have the exact right number of stitches left, it is ok because this end of the flower will not be seen, just be sure to SC in last St), Ch 3, Turn work.
4. DC X 3 in the large loop (created by the Ch 3 in row #3), Ch 3, Sl St into same large loop (this is the first petal), Sl St into next large loop, Ch 3, DC x 3 (in same space as Sl St), Sl St in same large loop, continue to the end of the entire length of your Ch's from row #1 (end with a Sl St in the last large loop).  Leave the last loop and then cut the yarn so that it is 15-20 inches long.  Place your hook back in the last loop and Ch 1.  Then pull that loop until the yarn end that you just cut comes through, pull in snug, this will tie off your work.  Then sew in the short piece of yarn into your project (sew it approximately 2" and then trim the remaining yarn with your scissors).
5. Thread the remaining long piece of yarn into a yarn needle (they have a larger hole to put yarn in).  Lay your project in front of you so that the long yarn is coming out of the left side.   Begin to tightly roll it onto itself, roll from left to right, make sure the bottom row of chain stitches (row #1) is staying even as you roll it.  Roll it about 3 times and then take your needle and sew from one side of the bottom SC through to the other and then sew it back to the other side, do this twice. 
6. Turn your project upside down so that the bottom is facing up (row #1 should be on top and row #4 on the bottom).
7. Start wrapping the remaining 'tail' around the middle of the flower (which you made in step #5), as you wrap, slightly lower the 'tail' so that your first row of chain stitches (row #1) is wrapping just below your row of single crochet (row #2) on the middle of the flower.
8. Once you've wrapped the tail about 1/4 of the way around the center part of the flower, stop wrapping it, twist the 'tail' petals slightly towards you so that it is almost perpendicular to the center part of the flower (this makes it lay flatter), and then use your needle to sew the 'tail' to the center.  Begin sewing from the center piece, going in to the bottom of the single crochet (row #2 on the center piece) and coming up through the chain (row #1 on the 'tail'). Continue slowly wrapping, twisting, and sewing, be sure to flip the flower over to the right side as you go along to be sure it is looking good.  Do this all the way around until you have finished the flower.
9. Keep the needle in your remaining yarn end and use it to attach the flower to your beanie.

Here is the instructional video for this flower by the same woman who did the instructional video for the beanie.  I really enjoy her video's.

http://www.youtube.com/watch?v=94vYpcZ3W64&feature=player_embedded#!

If you have any questions, please feel free to send them in the comment section below and I will do my best to answer them as quickly as possible.

I hope you have enjoyed this pattern and most of all that you enjoy your new beanie!

Natural Headache Remedies

Headaches are a common and unwelcome part of life that effect many of us.  As a person who has struggled with headaches on and off for over 20 years I have an interest in finding alternative ways to treat them that does not require taking tons of pain medication.

There are many kinds of headaches as well as a wide variety of causes.  This means that one remedy will not likely work for everyone.  If you find a remedy that works for you it is also not likely that it will work for every headache that you have since they will likely not all be the same kind of headache.

The severity of a headache can vary from a dull pain that is gone within a few hours to a disabling migraine that can prevent you from doing your normal daily activities and last throughout the entire day and/or night. Anybody suffering from a migraine or disabling pain should consult a physician as soon as possible.

Headaches can be caused by several things, here is a list of common causes:

• Emotional Stress - Stress and Tension headaches make up about 90% of all headaches.  Stress headaches are not usually disabling but a nuisance none-the-less.  Depression and anxiety contribute to stress headaches as well as
• Tension - This mainly happens when long-lasting tension generates a reduction of the muscles in the neck.  The pain is usually throbbing and affects the front, top, or sides of the head. 
• Poor Posture - Poor neck posture is a common cause of headaches as it places strain on your muscles spinal cord.  For every inch that the head moves forward in posture, it increases the weight of the head on the neck by 10 pounds.  A forward head position is a cause of head and shoulder tension and pain, chronic pain, headaches, and stress-related illnesses.
• High Blood Pressure - High blood pressure can cause headache, dizziness, blurred vision, nausea and vomiting, along with other symptoms.  If you have a history of hypertension (or if it runs in your family), you should consult a physician and have your blood pressure checked to be sure your headaches are not a side effect of a more serious problem.
• Family Heredity - Do you have family members that suffer from headaches or migraines as frequently as you? Medical conditions can be passed down through generations. You can inherit a natural chemical imbalance which makes you susceptible to headaches.
• Weather and Environment - The following have been identified as possible causes for headaches; changes in humidity, changes in temperature, storms, extremely dry conditions, intense odors, flickering lights, smoke, changes in altitude, and dusty environments.
• Eye Strain - Straining your eyes to focus can cause headaches.  If you haven't had your eyes checked in a while, you should have your eyes checked.  If you're eyes have had a problem focusing over a long period of time, or if they have been degenerating over a long period, you might not even notice there is a problem.  Another eye strain can occur even if you have good vision, long periods of intensely focusing (sitting in front of the computer or reading/studying for an extended period)  
• Fatigue - Overexertion, too many activities, and lack of sleep can cause headaches.  When sleep is disrupted on a continual basis (due to schedule changes, stress, or sleep disorders), it can result in headaches and fatigue.
• Diet - Chemical reactions from food can effect certain people who are sensitive to certain substances in foods and drinks.  In addition, hunger and poor diet can cause headaches.  Skipping meals and low calorie diets can be a contributor as well.
  
• Caffeine Withdrawal - Caffeine is a stimulant that is added to many beverages, foods, and dietary supplements.  Excessive intake is associate with caffeine dependency and can be linked to withdrawal symptoms which include headaches.
•  Hormonal Changes - Headaches in women, particularly migraines, have been related to changes in the levels of estrogen (especially during a woman's menstrual cycle).  Estrogen levels drop immediately before the start of a woman's monthly cycle.  Birth control pills and hormone replacement therapy have also been linked to headaches.

One of the first things to do when struggling regularly with headaches is to keep a headache diary.  You should write the following down:

• Your symptoms - Write down where you feel pain, what it feels like, and any other symptoms that come with your headaches. (i.e., vomiting or sensitivity to noise, smells, or bright light)
• Time - Write down the time your headache started and ended
• Food - Write down any food or beverages you had. (common triggers include chocolate, caffeine, and foods with the preservatives MSG and nitrates)
• Weather - Were there any changes in the weather, such as storms/rain, high winds, high humidity, or a high pollen count?
• Treatment - You should keep track of any treatment(s) you tried, and whether or not it helped or made the headache worse.

Here is a LINK to a free online headache diary that you can print and use at home. 
If you end up going to the Doctor's office, be sure to take your headache diary with you.  It will provide important information for your Physician or medical practitioner.

Here are several different remedies that do not require pain medicine.

Natural Headache Remedies

1. Large Glass of Water - Sounds too easy, right? Well it works more often then you think. Dehydration is one of the MOST COMMON causes of headaches, so a glass of cool, clear water might be all you need to start relieving pain.

2. Deep Massage/Pressure Points - You probably already know about massages and how they help to relieve stress & tension. A firm massage on the head, face, AND neck can get rid (or greatly reduce) headache pain.  See this LINK for instructions and a list of pressure points.

3. Aromatherapy - This is becoming a commonly used headache remedies. Sandlewood, peppermint, eucalyptus, lavender, and a wide assortment of other natural oils can be used to reduce, if not completely eliminate pain. These scents can be found in oils, candles, and even soaps. *Note* If you are scent sensitive during your headache, this may not be a good idea.

4. Take a Hot Shower - Hot water on your neck and back should loosen your muscles and allow better blood flow. You can also use aromatic soap (idea #3) during this process.

5. Ice Pack - Take an ice pack and apply it to the back of your neck (or wherever the pain is located) and allow it to sit for about 5 to 10 minutes. This technique should help reduce any inflammation.

6. Relaxing & Resting - Sometimes a headache is just your body telling you that you're overworked and stressed. Lie down in a dark room, shut your eyes, and just relax for awhile. Make a mental note to relax your muscles throughout the day, we often tense up our muscles when busy or stressed without even realizing it.

7. Diet - Do you eat always seem to get a headache when you eat certain foods or drink certain beverages? It might be time to eliminate some foods from your daily diet. Everyone reacts differently to foods (and the ingredients they contain) so it's important to look closely at the ingredients of what you're eating on days when headaches occur. If need be, keep a food diary (in addition to the headache diary to see if you've eaten or drank something similar on your days with a headache).  Eat frequent small meals to keep your blood sugar regular.  If you suspect a certain food (chocolate, wheat, dairy, etc.) try to eliminate it from your diet for a month and see if your headache decrease or terminate completely.

8. Calcium Supplement - This can help to relax your muscles and increase blood flow, which should help to alleviate pain a bit. A large glass of orange juice should do fine if you are without supplements. Many experts recommend taking a supplement which has both magnesium & calcium for maximum headache relief. 

*NOTICE* Calcium can react with several kinds of medication, including but not limited to: antacids, blood pressure medication, antibiotics, and other medicine.  Check with your Doctor first if you are taking any sort of medicine!

 

9. Exercise - This may be a remedy that is not easy to do depending on the severity of the headache. If possible, you should consider doing this before AND after a headache. Exercise increases circulation & blood flow which allows more blood & more oxygen to reach your brain. 

10. Rest your eyes - Do not strain your eyes to much. Give them a deserved rest every 50 min by looking at the horizon. 

11. Posture - For office use and video game play, place your computer monitor height so that the top third of the screen is even with your eyes and the screen is 18-24 inches from your face.  Take frequent breaks. If you sit for long periods, take frequent breaks, even if only for 30 seconds to get up or do neck exercises. Pull your head over your shoulders and squeeze the blades of your shoulders together in the back. Always use a back support pillow when sitting or driving. By supporting the back, the head and neck will move back over the shoulders.  Choosing a supportive neck pillow while in bed is very important since we spend about a third of our time sleeping.  Make a habit of checking your posture regularly, many of us slouch our neck and back forward while sitting and standing. 

I hope these remedies are helpful.

Jessica

*This post is merely information - not medical advice. If readers need medical advice, they should consult a doctor or other appropriate medical professional. Mind Crumbs provides no warranties in relation to the medical information supplied on this blog, and that no liability will accrue to the blog owner in the event that a user suffers loss as a result of reliance upon the information.