Stop Tinnitus, & Improve Your Hearing By 130%
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Caveat: this will depend on the cause of your tinnitus, but there’s a quick diagnostic test first, and it’s for the most common kind 🙂
Step by step
To address noise in the ears (tinnitus) and improve hearing, start by identifying whether the issue is treatable. The diagnostic tests are:
- First, turn your head to the side, tilt it forward and backward, and observe changes in the noise. If the intensity changes, then the noise can be managed.
- Additionally, open and close your mouth, clenching and unclenching your teeth, and note any variations; this is about muscular tension affecting hearing.
- Finally, tilt your head downward—if the noise increases, it may mean it is a venous outflow disorder—there’s a fix for this, too.
Effective exercises focus on releasing tension and improving blood flow:
- Begin with the neck’s scalene muscles, located behind the sternocleidomastoid muscle.
- Massage these areas by moving your hands up and down and varying head positions slightly forward and backward.
- Repeat on both sides to enhance blood circulation and reduce auditory interference. Next, target the chewing muscles.
- Massage painful areas of the jaw and temporalis muscle in circular motions, working along and across the muscle fibers.
- Divide the temporalis muscle into sections and address each thoroughly to relieve tension and improve hearing.
- Mobilize the outer auditory passage by gently pulling the ear in all directions—starting with the earlobe, middle part, and upper ear.
- Focus on the cartilage above the lobe, moving it up and down to restore mobility and improve blood flow.
These exercises should fix the most common kind of tinnitus, and improve hearing—you’ll know quickly whether it works for you or not. Regular practice is required for sustained results, though.
For more on all this, plus visual demonstrations (e.g. how to find that temporalis muscle, etc), enjoy:
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Want to learn more?
You might also like to read:
Tinnitus: Quieting The Unwanted Orchestra In Your Ears ← our main feature on this topic, with more things to try if this didn’t help!
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Eat Well With Arthritis – by Emily Johnson, with Dr. Deepak Ravindran
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Author Emily Johnson was diagnosed with arthritis in her early 20s, but it had been affecting her life since the age of 4. Suffice it to say, managing the condition has been integral to her life.
She’s written this book with not only her own accumulated knowledge, but also the input of professional experts; the book contains insights from chronic pain specialist Dr. Deepak Ravindran, and gets an additional medical thumbs-up in a foreword by rheumatologist Dr. Lauren Freid.
The recipes themselves are clear and easy, and the ingredients are not obscure. There’s information on what makes each dish anti-inflammatory, per ingredient, so if you have cause to make any substitutions, that’s useful to know.
Speaking of ingredients, the recipes are mostly plant-based (though there are some chicken/fish ones) and free from common allergens—but not all of them are, so each of those is marked appropriately.
Beyond the recipes, there are also sections on managing arthritis more generally, and information on things to get for your kitchen that can make your life with arthritis a lot easier!
Bottom line: if you have arthritis, cook for somebody with arthritis, or would just like a low-inflammation diet, then this is an excellent book for you.
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Adult Children of Emotionally Immature Parents – by Dr. Lindsay Gibson
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Not everyone had the best of parents, and the harm done can last well beyond childhood. This book looks at healing that.
Dr. Gibson talks about four main kinds of “difficult” parents, though of course they can overlap:
- The emotional parent, with their unpredictable outbursts
- The driven parent, with their projected perfectionism
- The passive parent, with their disinterest and unreliability
- The rejecting parent, with their unavailability and insults
For all of them, it’s common that nothing we could do was ever good enough, and that leaves a deep scar. To add to it, the unfavorable dynamic often persists in adult life, assuming everyone involved is still alive and in contact.
So, what to do about it? Dr. Gibson advocates for first getting a good understanding of what wasn’t right/normal/healthy, because it’s easy for a lot of us to normalize the only thing we’ve ever known. Then, beyond merely noting that no child deserved that lack of compassion, moving on to pick up the broken pieces one by one, and address each in turn.
The style of the book is anecdote-heavy (case studies, either anonymized or synthesized per common patterns) in a way that will probably be all-too-relatable to a lot of readers (assuming that if you buy this book, it’s for a reason), science-moderate (references peppered into the text; three pages of bibliography), and practicality-dense—that is to say, there are lots of clear usable examples, there are self-assessment questionnaires, there are worksheets for now making progress forward, and so forth.
Bottom line: if one or more of the parent types above strikes a chord with you, there’s a good chance you could benefit from this book.
Click here to check out Adult Children of Emotionally Immature Parents, and rebuild yourself!
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My dance school is closed for the summer, how can I keep up my fitness?
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Once the end-of-year dance concert and term wrap up for the year it is important to take a break. Both physical and mental rest are important and taking a few weeks off can help your body repair and have a mental break from dance.
If your mind and body are in need of an extended break (such as more than a few weeks), then it’s more than OK to take longer off, especially if you are training at a competitive or pre-professional level.
There is benefit in enjoying other aspects of your life outside of dance such as spending time with family, friends and enjoying hobbies.
A safe, fulfilling dancing life
Creating meaning and value in life outside of dance and expanding sense of self can make it easier to lean into other aspects when experiencing change or difficult times during dance training such as being injured.
Taking an extended break from dance training will, however, mean losing some fitness and physical capacity. When you return to dance your body will take time to return to full capacity again.
Approaches such as being “whipped back into shape” can promote sudden spikes in training load (hours and intensity of training) which can increase the risk of injury. It is advised to gradually and progressively increase training load over time to allow the body to adapt and return to full capacity safely.
A four-to-six week period of gradually progressing training load and introducing jumping has been suggested in dance settings.
For dancers wanting to maintain fitness over the summer holidays, a great place to start is focusing on building a physical foundation.
Building a physical foundation means focusing on targeted areas of fitness such as full body strength, cardiovascular fitness or stamina (such as skipping, cycling walking, running, swimming), flexibility, and some dance-specific conditioning (for example, calf rises for ballet).
A good physical foundation will mean an improved capacity and fitness level so your body is ready to take on more challenging dance movements and routines once you return to the studio.
Building full body strength at home or at the park
A great place to start is by choosing movements that require your muscles to work to support your own body weight.
Fundamental movements such as crawling (moving on the floor on hands and feet) and locomotion (travelling movements such as lunging, hopping, sliding) are great for developing body control, arm and leg stability and coordinated movement patterns.
Below is a sequence that can be used as a warm up and even as a workout itself. The ten minute sequence is based on gross motor and fundamental movement patterns. It includes exercises that work through a range of joint movements and in multiple planes (forwards, sideways, rotating).
Once feeling comfortable with the above fundamental movements, it is time to introduce body weight resistance exercises.
Body weight resistance exercises can be beneficial for developing a strong foundation for dance movements such as jumping, landing, floorwork, partnering and aerial work.
Exercises from the above sequence can be used to form a safe and effective neuromuscular warm up.
Aim to include one exercise from each of the below movement categories (squat, horizontal push etc) to build your own workout.
Aim to complete two to three sets (or rounds) of each exercise with about one minute rest between sets. An alternative is to complete one set of each exercise with minimal rest between, then complete a second or third time.
If training with friends, you could set a timer and do each exercise for up to 50 seconds (instead of counting reps) and take ten seconds to transition to the next exercise.
Depending on your level of strength you may need to do fewer repetitions and build up sets and repetitions overtime. After you have completed the body weight exercises complete a cool down including stretches for the upper and lower body muscles. Be sure to use a sturdy bar (such as an outdoor fitness station) for horizontal row and overhead hold.
Exercises may need to be modified depending on fitness level and physical limitations such as injury.
How often should I train?
A common misconception in dance is that “more is better”. This belief can lead to dancers training long hours on most or all days of the week which can lead to overtraining, plateauing and increased risk of injury.
Our bodies require sufficient time between training sessions to adapt and get stronger and fitter. The time between sessions is when our muscles and tissues repair and training gains are made.
By incorporating adequate recovery (including sleep and downtime) and including rest days throughout the week, our bodies can gain the most benefits from training.
Muscles can take up to 48–72 hours to recover from most types of strength-based exercises (the more intense the longer they’ll need to recover).
Aerobic activity at low intensity, such as a brisk walk, can be done most days (24-hour recovery) while high stress anaerobic exercise such as high intensity intervals or sprints can take three days or more to recover from.
Aim to spread training sessions out over the week and allow time to recover between sessions.
Below is an example weekly schedule based on incorporating adequate recovery between sessions, and incorporating polarised training where some days are harder and others are easier.
Seek guidance from your healthcare provider and/or an exercise professional prior to undertaking a new exercise program.
Joanna Nicholas, Lecturer in Dance and Performance Science, Edith Cowan University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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What happens in my brain when I get a migraine? And what medications can I use to treat it?
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Migraine is many things, but one thing it’s not is “just a headache”.
“Migraine” comes from the Greek word “hemicrania”, referring to the common experience of migraine being predominantly one-sided.
Some people experience an “aura” preceding the headache phase – usually a visual or sensory experience that evolves over five to 60 minutes. Auras can also involve other domains such as language, smell and limb function.
Migraine is a disease with a huge personal and societal impact. Most people cannot function at their usual level during a migraine, and anticipation of the next attack can affect productivity, relationships and a person’s mental health.
What’s happening in my brain?
The biological basis of migraine is complex, and varies according to the phase of the migraine. Put simply:
The earliest phase is called the prodrome. This is associated with activation of a part of the brain called the hypothalamus which is thought to contribute to many symptoms such as nausea, changes in appetite and blurred vision.
Next is the aura phase, when a wave of neurochemical changes occur across the surface of the brain (the cortex) at a rate of 3–4 millimetres per minute. This explains how usually a person’s aura progresses over time. People often experience sensory disturbances such as flashes of light or tingling in their face or hands.
In the headache phase, the trigeminal nerve system is activated. This gives sensation to one side of the face, head and upper neck, leading to release of proteins such as CGRP (calcitonin gene-related peptide). This causes inflammation and dilation of blood vessels, which is the basis for the severe throbbing pain associated with the headache.
Finally, the postdromal phase occurs after the headache resolves and commonly involves changes in mood and energy.
What can you do about the acute attack?
A useful way to conceive of migraine treatment is to compare putting out campfires with bushfires. Medications are much more successful when applied at the earliest opportunity (the campfire). When the attack is fully evolved (into a bushfire), medications have a much more modest effect.
Aspirin
For people with mild migraine, non-specific anti-inflammatory medications such as high-dose aspirin, or standard dose non-steroidal medications (NSAIDS) can be very helpful. Their effectiveness is often enhanced with the use of an anti-nausea medication.
Triptans
For moderate to severe attacks, the mainstay of treatment is a class of medications called “triptans”. These act by reducing blood vessel dilation and reducing the release of inflammatory chemicals.
Triptans vary by their route of administration (tablets, wafers, injections, nasal sprays) and by their time to onset and duration of action.
The choice of a triptan depends on many factors including whether nausea and vomiting is prominent (consider a dissolving wafer or an injection) or patient tolerability (consider choosing one with a slower onset and offset of action).
As triptans constrict blood vessels, they should be used with caution (or not used) in patients with known heart disease or previous stroke.
Gepants
Some medications that block or modulate the release of CGRP, which are used for migraine prevention (which we’ll discuss in more detail below), also have evidence of benefit in treating the acute attack. This class of medication is known as the “gepants”.
Gepants come in the form of injectable proteins (monoclonal antibodies, used for migraine prevention) or as oral medication (for example, rimegepant) for the acute attack when a person has not responded adequately to previous trials of several triptans or is intolerant of them.
They do not cause blood vessel constriction and can be used in patients with heart disease or previous stroke.
Ditans
Another class of medication, the “ditans” (for example, lasmiditan) have been approved overseas for the acute treatment of migraine. Ditans work through changing a form of serotonin receptor involved in the brain chemical changes associated with the acute attack.
However, neither the gepants nor the ditans are available through the Pharmaceutical Benefits Scheme (PBS) for the acute attack, so users must pay out-of-pocket, at a cost of approximately A$300 for eight wafers.
What about preventing migraines?
The first step is to see if lifestyle changes can reduce migraine frequency. This can include improving sleep habits, routine meal schedules, regular exercise, limiting caffeine intake and avoiding triggers such as stress or alcohol.
Despite these efforts, many people continue to have frequent migraines that can’t be managed by acute therapies alone. The choice of when to start preventive treatment varies for each person and how inclined they are to taking regular medication. Those who suffer disabling symptoms or experience more than a few migraines a month benefit the most from starting preventives.
Almost all migraine preventives have existing roles in treating other medical conditions, and the physician would commonly recommend drugs that can also help manage any pre-existing conditions. First-line preventives include:
- tablets that lower blood pressure (candesartan, metoprolol, propranolol)
- antidepressants (amitriptyline, venlafaxine)
- anticonvulsants (sodium valproate, topiramate).
Some people have none of these other conditions and can safely start medications for migraine prophylaxis alone.
For all migraine preventives, a key principle is starting at a low dose and increasing gradually. This approach makes them more tolerable and it’s often several weeks or months until an effective dose (usually 2- to 3-times the starting dose) is reached.
It is rare for noticeable benefits to be seen immediately, but with time these drugs typically reduce migraine frequency by 50% or more.
‘Nothing works for me!’
In people who didn’t see any effect of (or couldn’t tolerate) first-line preventives, new medications have been available on the PBS since 2020. These medications block the action of CGRP.
The most common PBS-listed anti-CGRP medications are injectable proteins called monoclonal antibodies (for example, galcanezumab and fremanezumab), and are self-administered by monthly injections.
These drugs have quickly become a game-changer for those with intractable migraines. The convenience of these injectables contrast with botulinum toxin injections (also effective and PBS-listed for chronic migraine) which must be administered by a trained specialist.
Up to half of adolescents and one-third of young adults are needle-phobic. If this includes you, tablet-form CGRP antagonists for migraine prevention are hopefully not far away.
Data over the past five years suggest anti-CGRP medications are safe, effective and at least as well tolerated as traditional preventives.
Nonetheless, these are used only after a number of cheaper and more readily available first-line treatments (all which have decades of safety data) have failed, and this also a criterion for their use under the PBS.
Mark Slee, Associate Professor, Clinical Academic Neurologist, Flinders University and Anthony Khoo, Lecturer, Flinders University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Blood-Brain Barrier Breach Blamed For Brain-Fog
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Move Over, Leaky Gut. Now It’s A Leaky Brain.
…which is not a headline that promises good news, and indeed, the only good news about this currently is “now we know another thing that’s happening, and thus can work towards a treatment for it”.
Back in February (most popular media outlets did not rush to publish this, as it rather goes against the narrative of “remember when COVID was a thing?” as though the numbers haven’t risen since the state of emergency was declared over), a team of Irish researchers made a discovery:
❝For the first time, we have been able to show that leaky blood vessels in the human brain, in tandem with a hyperactive immune system may be the key drivers of brain fog associated with long covid❞
~ Dr. Matthew Campbell (one of the researchers)
Let’s break that down a little, borrowing some context from the paper itself:
- the leaky blood vessels are breaching the blood-brain-barrier
- that’s a big deal, because that barrier is our only filter between our brain and Things That Definitely Should Not Go In The Brain™
- a hyperactive immune system can also be described as chronic inflammation
- in this case, that includes chronic neuroinflammation which, yes, is also a major driver of dementia
You may be wondering what COVID has to do with this, and well:
- these blood-brain-barrier breaches were very significantly associated (in lay terms: correlated, but correlated is only really used as an absolute in write-ups) with either acute COVID infection, or Long Covid.
- checking this in vitro, exposure of brain endothelial cells to serum from patients with Long Covid induced the same expression of inflammatory markers.
How important is this?
As another researcher (not to mention: professor of neurology and head of the school of medicine at Trinity) put it:
❝The findings will now likely change the landscape of how we understand and treat post-viral neurological conditions.
It also confirms that the neurological symptoms of long covid are measurable with real and demonstrable metabolic and vascular changes in the brain.❞
~ Dr. Colin Doherty (see mini-bio above)
You can read a pop-science article about this here:
Irish researchers discover underlying cause of “brain fog” linked with long covid
…and you can read the paper in full here:
Want to stay safe?
Beyond the obvious “get protected when offered boosters/updates” (see also: The Truth About Vaccines), other good practices include the same things most people were doing when the pandemic was big news, especially avoiding enclosed densely-populated places, washing hands frequently, and looking after your immune system. For that latter, see also:
Beyond Supplements: The Real Immune-Boosters!
Take care!
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- the leaky blood vessels are breaching the blood-brain-barrier
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Just Be Well – by Dr. Thomas Sult
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Firstly, what this is not: a “think yourself well” book. It’s not about just deciding to be well.
Rather, it’s about ensuring the foundations of wellness, from which the rest of good health can spring, and notably, an absence of chronic illness. In essence: enjoying chronic good health.
The prescription here is functional medicine, which stands on the shoulders of lifestyle medicine. This latter is thus briefly covered and the basics presented, but most of the book is about identifying the root causes of disease and eliminating them one by one, by taking into account the functions of the body’s processes, both in terms of pathogenesis (and thus, seeking to undermine that) and in terms of correct functioning (i.e., good health).
While the main focus of the book is on health rather than disease, he does cover a number of very common chronic illnesses, and how even in those cases where they cannot yet be outright cured, there’s a lot more that can be done for them than “take two of these and call your insurance company in the morning”, when the goal is less about management of symptoms (though that is also covered) and more about undercutting causes, and ensuring that even if one thing goes wrong, it doesn’t bring the entire rest of the system down with it (something that often happens without functional medicine).
The style is clear, simple, and written for the layperson without unduly dumbing things down.
Bottom line: if you would like glowingly good health regardless of any potential setbacks, this book can help your body do what it needs to for you.
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