Next-Level Headache Hacks

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A Muscle With A Lot Of Therapeutic Value

First, a quick anatomy primer, so that the rest makes sense. We’re going to be talking about your sternocleidomastoid (SCM) muscle today.

To find it, there are two easy ways:

  • look in a mirror, turn your head to one side and it’ll stick out on the opposite side of your neck
  • look at this diagram

(we’re going to talk about it in the singular, but you have one on each side)

This muscle is interesting for very many reasons, but what we’re going to focus on today is that massaging/stretching it (correctly!) can benefit several things that are right next to it and/or behind it, namely:

  • The tenth cranial nerve
  • The eleventh cranial nerve
  • The carotid artery

Why do we care about these?

Well, we would die quickly without the first and last of those. However, more practically, massaging each has benefits:

The tenth cranial nerve

This one is also known by its superhero alter-ego name:

The Vagus Nerve (And How You Can Make Use Of It)

The eleventh cranial nerve

This one’s not nearly so critical to life, but it does facilitate most of the motor functions in that general part of the body—including some mechanics of speech production, and maintaining posture of the shoulders/neck/head (which in turn strongly affects presence/absence of certain kinds of headaches).

The carotid artery

We suspect you know what this one does already; it supplies the brain (and the rest of your head, for that matter) with oxygenated blood.

What is useful to know today, is that it can be massaged, via the SCM, in a way that brings about a gentler version of this “one weird trick” to cure a lot of kinds of headaches:

Curing Headaches At Home With Actual Science

How (And Why) To Massage Your SCM

…to relieve many kinds of headache, migraine, eye-ache, and tension or pain the jaw. It’s not a magical cure all so this comes with no promises, but it can and will help with a lot of things.

In few words: turn your ahead away from the side where it hurts (if both, just pick one and then repeat for the other side), and slightly downwards. When your SCM sticks out a bit on the other side, gently pinch and rub it, working from the bottom to the top.

If you prefer videos, here is a demonstration:

!

How (And Why) To Stretch Your SCM

The above already includes a little stretch, but you can stretch it in a way that specifically stimulates your vagus nerve (this is good for many things).

In few words: stand (or sit) up straight, and interlace your fingers together. Put your hands on the back of your neck, thumbs-downwards, and (keeping your face forward) look to one side with your eyes only, and hold that until you feel the urge to yawn (it’ll probably take between about 3 seconds and 30 seconds). Then repeat on the other side.

If you prefer videos, this one is a very slight variation of what we just described but works the same way:

!

Take care!

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  • Test For Whether You Will Be Able To Achieve The Splits

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    Some people stretch for years without being able to do the splits; others do it easily after a short while. Are there people for whom it is impossible, and is there a way to know in advance whether our efforts will be fruitful? Liv (of “LivInLeggings” fame) has the answer:

    One side of the story

    There are several factors that affect whether we can do the splits, including:

    • arrangement of the joint itself
    • length of tendons and muscles
    • “stretchiness” of tendons and muscles

    The latter two things, we can readily train to improve. Yes, even the basic length can be changed over time, because the body adapts.

    The former thing, however (arrangement of the joint itself) is near-impossible, because skeletal changes happen more slowly than any other changes in the body. In a battle of muscle vs bone, muscle will always win eventually, and even the bone itself can be rebuilt (as the body fixes itself, or in the case of some diseases, messes itself up). However, changing the arrangement of your joint itself is far beyond the auspices of “do some stretches each day”. So, for practical purposes, without making it the single most important thing in your life, it’s impossible.

    How do we know if the arrangement of our hip joint will accommodate the splits? We can test it, one side at a time. Liv uses the middle splits, also called the side splits or box splits, as an example, but the same science and the same method goes for the front splits.

    Stand next to a stable elevated-to-hip-height surface. You want to be able to raise your near-side leg laterally, and rest it on the surface, such that your raised leg is now perfectly perpendicular to your body.

    There’s a catch: not only do you need to still be stood straight while your leg is elevated 90° to the side, but also, your hips still need to remain parallel to the floor—not tilted up to one side.

    If you can do this (on both sides, even if not both simultaneously right now), then your hip joint itself definitely has the range of motion to allow you to do the side splits; you just need to work up to it. Technically, you could do it right now: if you can do this on both sides, then since there’s no tendon or similar running between your two legs to make it impossible to do both at once, you could do that. But, without training, your nerves will stop you; it’s an in-built self-defense mechanism that’s just firing unnecessarily in this case, and needs training to get past.

    If you can’t do this, then there are two main possibilities:

    • Your joint is not arranged in a way that facilitates this range of motion, and you will not achieve this without devoting your life to it and still taking a very long time.
    • Your tendons and muscles are simply too tight at the moment to allow you even the half-split, so you are getting a false negative.

    This means that, despite the slightly clickbaity title on YouTube, this test cannot actually confirm that you can never do the middle splits; it can only confirm that you can. In other words, this test gives two possible results:

    • “Yes, you can do it!”
    • “We don’t know whether you can do it”

    For more on the anatomy of this plus a visual demonstration of the test, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Stretching Scientifically – by Thomas Kurz ← this is our review of the book she’s working from in this video; this book has this test!

    Take care!

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  • Good (Or Bad) Health Starts With Your Blood

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    Blood Should Be Only Slightly Thicker Than Water

    This is Dr. Casey Means, a physician, lecturer (mostly at Stanford), and CMO of a metabolic health company, Levels, as well as being Associate Editor of the International Journal of Diabetes Reversal and Prevention, where she serves alongside such names as Dr. Colin Campbell, Dr. Joel Fuhrman, Dr. Michael Greger, Dr. William Li, Dr. Dean Ornish, and you get the idea: it’s a star-studded cast.

    What does she want us to know?

    The big blood problem:

    ❝We’re spending 3.8 trillion dollars a year on healthcare costs in the U.S., and the reality is that people are getting sicker, fatter, and more depressed.

    Over 50% of Americans have pre-diabetes or type 2 diabetes; it’s insane, that number should be close to zero.❞

    ~ Dr. Casey Means

    Indeed, pre-diabetes and especially type 2 diabetes should be very avoidable in any wealthy nation.

    Unfortunately, the kind of diet that avoids it tends to rely on having at least 2/3 of the following:

    • Money
    • Time
    • Knowledge

    For example:

    • if you have money and time, you can buy lots of fresh ingredients without undue worry, and take the time to carefully prep and cook them
    • if you have money and knowledge you can have someone else shop and cook for you, or at least get meal kits delivered
    • if you have time and knowledge, you can actually eat very healthily on a shoestring budget

    If you have all three, then the world’s your oyster mushroom steak sautéed in extra virgin olive oil with garlic and cracked black pepper served on a bed of Swiss chard and lashed with Balsamic vinegar.

    However, many Americans aren’t in the happy position of having at least 2/3, and a not-insignificant portion of the population don’t even have 1/3.

    As an aside: there is a food scientist and chef who’s made it her mission to educate people about food that’s cheap, easy, and healthy:

    Where Nutrition Meets Habits…

    …but today is about Dr. Means, so, what does she suggest?

    Know thyself thy blood sugars

    Dr. Means argues (reasonably; this is well-backed up by general scientific consensus) that much of human disease stems from the diabetes and pre-diabetes that she mentioned above, and so we should focus on that most of all.

    Our blood sugar levels being unhealthy will swiftly lead to other metabolic disorders:

    Heart disease and non-alcoholic fatty liver disease are perhaps first in line, but waiting in the wings are inflammation-mediated autoimmune disorders, and even dementia, because neuroinflammation is at least as bad as inflammation anywhere else, arguably worse, and our brain can only be as healthy as the blood that feeds it and takes things that shouldn’t be there away.

    Indeed,

    ❝Alzheimer’s dementia is now being called type 3 diabetes because it’s so related to blood sugar❞

    ~ Dr. Casey Means

    …which sounds like a bold claim, but it’s true, even if the name is not “official” yet, it’s well-established in professional circulation:

    ❝We conclude that the term “type 3 diabetes” accurately reflects the fact that AD represents a form of diabetes that selectively involves the brain and has molecular and biochemical features that overlap with both T1DM and T2DM❞

    ~ Dr. Suzanne M. de la Monte & Dr. Jack Wands

    Read in full: Alzheimer’s Disease Is Type 3 Diabetes–Evidence Reviewed ← this is from the very respectable Journal of Diabetes Science and Technology.

    What to do about it

    Dr. Means suggests we avoid the “glucose roller-coaster” that most Americans are on, meaning dramatic sugar spikes, or to put it in sciencese: high glycemic variability.

    This leads to inflammation, oxidative stress, glycation (where sugar sticks to proteins and DNA), and metabolic dysfunction. Then there’s the flipside: reactive hypoglycemia, a result of a rapid drop in blood sugar after a spike, can cause anxiety, fatigue, weakness/trembling, brain fog, and of course cravings. And so the cycle repeats.

    But it doesn’t have to!

    By taking it upon ourselves to learn about what causes our blood sugars to rise suddenly or gently, we can manage our diet and other lifestyle factors accordingly.

    And yes, it’s not just about diet, Dr. Means tells us. While added sugar and refined carbohydrates or indeed the main drivers of glycemic variability, our sleep, movement, stress management, and even toxin exposure play important parts too.

    One way to do this, that Dr. Means recommends, is with a continuous glucose monitor:

    Track Your Blood Sugars For Better Personalized Health

    Another way is to just apply principles that work for almost everyone:

    10 Ways To Balance Blood Sugars

    Want to know more from Dr. Means?

    You might like her book:

    Good Energy – by Dr. Casey Means

    …which goes into this in far more detail than we have room to today.

    Enjoy!

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  • The CBT Workbook for Mental Health – by Dr. Simon Rego & Sarah Fader

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    We have often reviewed psychology books here with a note saying “and no, it’s not just a book of the standard CBT techniques that you probably already know”.

    So today, this one’s for anyone who was ever thinking “but I don’t know the standard CBT techniques and I would like to know them!”.

    The authors outline specific solutions to many common quantifiable problems, with simple exercises that are well-explained and easy to implement.

    Cognitive Behavioral Therapy (CBT) is not a panacea, but for the things it can be used for, it’s very effective and is a very good “first thing to reach for” to see if it works, because its success rate for a lot of problems is very high.

    What kinds of things is this book most likely to help with? A lot of common forms of stress, anxiety, self-esteem issues, cravings, shame, and relationship issues. Other things too, but we can’t list everything and that list already covers a lot of very high-incidence stuff.

    Bottom line: if CBT isn’t something already in your toolbox, this book will help you add all its best tips and tricks.

    Click here to check out The CBT Workbook for Mental Health, and get tooled up!

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  • Change Your Brain, Change Your Life – by Dr. Daniel G. Amen

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    To what extent can we change our brains, and to what extent are we stuck with what we have?

    Dr. Amen tells us that being mindful of both ends of this is critical:

    • Neuroplasticity means we can, indeed, change our brains
    • We do, however, have fundamental “brain types” based on our neurochemistry and physical brain structure

    He argues for the use of brain imaging technology to learn more about the latter… In order to better go about doing what we can with the former.

    The book looks at how these different brain types can lead to situations where what works as a treatment for one person can often not work for another. It’s also prescriptive, about what sorts of treatments (and lifestyle adjustments) are more likely to do better for each.

    Where the book excels is in giving ideas and pointers for exploration… Things to take to one’s doctor, and—for example—request certain tests, and then what to do with those.

    Where the book is a little light is on including hard science in the explanations. The hard science is referred to, but is considered beyond the scope of the book, or perhaps beyond the interest of the reader. That’s unfortunate, as we’d have liked to have seen more of it, rather than taking claims at face value without evidence.

    Bottom line: this is distinctly “pop science” in presentation, but can give a lot of great ideas for learning more about our own brains and brain health… And then optimizing such.

    Click here to check out “Change Your Brain; Change Your Life” on Amazon today!

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  • Menopause: 50 Things You Need to Know – by Dr. Felice Gersh

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Can you list 50 important facts about the menopause? If not, you’ll surely find things to learn in here.

    The book is divided into three main sections:

    1. What to expect in perimenopause
    2. What to expect in early menopause
    3. What to expect in late menopause

    Each section comes with an alarming array of symptoms, ranging from perimenopause fatigue and acne to late menopause tooth loss and vaginal prolapse. This is not to say that everyone will experience everything (fortunately), but rather, that these are the things that can happen and should not arrive unexpected.

    Helpfully, of course, Dr. Gersh also gives advice on how to improve your energy and skin health, as well as keep your teeth and vagina in place. And similar professional insights for the rest of the “50 things you need to know”.

    The style is like one big (182 pages) patient information leaflet—thus, very clear, explaining everything, and offering reassurance where possible and also what things are reasonable cause for seeking personalized medical attention.

    Bottom line: if menopause is in your future, present, or very near past, this is an excellent book for you.

    Click here to check out Menopause: 50 Things You Need To Know, and know them!

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  • The voice in your head may help you recall and process words. But what if you don’t have one?

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    Can you imagine hearing yourself speak? A voice inside your head – perhaps reciting a shopping list or a phone number? What would life be like if you couldn’t?

    Some people, including me, cannot have imagined visual experiences. We cannot close our eyes and conjure an experience of seeing a loved one’s face, or imagine our lounge room layout – to consider if a new piece of furniture might fit in it. This is called “aphantasia”, from a Greek phrase where the “a” means without, and “phantasia” refers to an image. Colloquially, people like myself are often referred to as having a “blind mind”.

    While most attention has been given to the inability to have imagined visual sensations, aphantasics can lack other imagined experiences. We might be unable to experience imagined tastes or smells. Some people cannot imagine hearing themselves speak.

    A recent study has advanced our understanding of people who cannot imagine hearing their own internal monologue. Importantly, the authors have identified some tasks that such people are more likely to find challenging.

    fizkes/Shutterstock

    What the study found

    Researchers at the University of Copenhagen in Denmark and at the University of Wisconsin-Madison in the United States recruited 93 volunteers. They included 46 adults who reported low levels of inner speech and 47 who reported high levels.

    Both groups were given challenging tasks: judging if the names of objects they had seen would rhyme and recalling words. The group without an inner monologue performed worse. But differences disappeared when everyone could say words aloud.

    Importantly, people who reported less inner speech were not worse at all tasks. They could recall similar numbers of words when the words had a different appearance to one another. This negates any suggestion that aphants (people with aphantasia) simply weren’t trying or were less capable.

    image of boy sitting with diagram of gold brain superimposed over image
    Hearing our own imagined voice may play an important role in word processing. sutadimages/Shutterstock

    A welcome validation

    The study provides some welcome evidence for the lived experiences of some aphants, who are still often told their experiences are not different, but rather that they cannot describe their imagined experiences. Some people feel anxiety when they realise other people can have imagined experiences that they cannot. These feelings may be deepened when others assert they are merely confused or inarticulate.

    In my own aphantasia research I have often quizzed crowds of people on their capacity to have imagined experiences.

    Questions about the capacity to have imagined visual or audio sensations tend to be excitedly endorsed by a vast majority, but questions about imagined experiences of taste or smell seem to cause more confusion. Some people are adamant they can do this, including a colleague who says he can imagine what combinations of ingredients will taste like when cooked together. But other responses suggest subtypes of aphantasia may prove to be more common than we realise.

    The authors of the recent study suggest the inability to imagine hearing yourself speak should be referred to as “anendophasia”, meaning without inner speech. Other authors had suggested anauralia (meaning without auditory imagery). Still other researchers have referred to all types of imagined sensation as being different types of “imagery”.

    Having consistent names is important. It can help scientists “talk” to one another to compare findings. If different authors use different names, important evidence can be missed.

    bare foot on mossy green grass
    We’re starting to broaden our understanding of the senses and how we imagine them. Napat Chaichanasiri/Shutterstock

    We have more than 5 senses

    Debate continues about how many senses humans have, but some scientists reasonably argue for a number greater than 20.

    In addition to the five senses of sight, smell, taste, touch and hearing, lesser known senses include thermoception (our sense of heat) and proprioception (awareness of the positions of our body parts). Thanks to proprioception, most of us can close our eyes and touch the tip of our index finger to our nose. Thanks to our vestibular sense, we typically have a good idea of which way is up and can maintain balance.

    It may be tempting to give a new name to each inability to have a given type of imagined sensation. But this could lead to confusion. Another approach would be to adapt phrases that are already widely used. People who are unable to have imagined sensations commonly refer to ourselves as “aphants”. This could be adapted with a prefix, such as “audio aphant”. Time will tell which approach is adopted by most researchers.

    Why we should keep investigating

    Regardless of the names we use, the study of multiple types of inability to have an imagined sensation is important. These investigations could reveal the essential processes in human brains that bring about a conscious experience of an imagined sensation.

    In time, this will not only lead to a better understanding of the diversity of humans, but may help uncover how human brains can create any conscious sensation. This question – how and where our conscious feelings are generated – remains one of the great mysteries of science.

    Derek Arnold, Professor, School of Psychology, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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