Whether to abort an existing headache or to prevent future headaches, brisk rhythmic exercise is one of the most successful natural headache therapies. It is equally effective for tension, migraine or cluster headache and it also defuses stress, anxiety and depression.
At least ten studies have demonstrated that half an hour of brisk daily exercise such as walking stimulates the anterior-pituitary gland to secrete beta-endorphin, one of the natural opiates discussed in Chapter 3 that prevents headache pain from being experienced. The studies also found that exercise raises self-esteem, lessens anxiety, relieves depression, improves oxygen uptake and cerebral functioning, .and creates an upbeat mood that lasts for 24 hours.
Several of the studies showed that a brisk half-hour walk also suppresses a number of migraine trigger mechanisms. For example, a small study of nine sedentary migraineurs at the University of Wisconsin found that after 15 weeks of walking and running, the group’s frequency of headaches had fallen by 50 percent. And if a migraine did occur, its severity was greatly diminished.
Some researchers have concluded that a migraine headache can never reach full intensity in a person who exercises daily. Furthermore, exercise can be used to abort a migraine provided it is begun at the first hint of an approaching headache. Although exercise is a powerful vasodilator, it apparently prevents blood vessels from reaching the excessive stage of dilation which causes migraine and tension headache pain.
To abort either a migraine or tension headache, resist any temptation to lie down. Instead, begin to walk briskly out of doors. If this is not possible, pedal a stationary bicycle (near an open window in mild weather), or swim, or walk briskly up and down stairs. Very often within 20 minutes the headache will have partially or fully disappeared.
Although brisk walking is probably best, any rhythmic exercise will bring additional endorphins flooding into the brain to clear your head. For some people, brisk walking is the only therapy that will completely eliminate a stubborn headache.
You may feel a little groggy after walking off a severe migraine attack. But as a rule, 20 minutes of brisk walking is enough to make the headache itself disappear completely.
To increase the effectiveness of walking therapy, swing the arms vigorously up to shoulder height. This gives a gentle massage to stiff neck and shoulder muscles and relaxes the entire neck area as you walk.
A brisk daily walk of half an hour or longer is an excellent prophylactic for all headache types—muscle-contraction, migraine or cluster.
The exercise you choose must be brisk and it must provide an unbroken pattern of rhythmic movement. Walking is ideal because it needs no equipment, is unlikely to cause injury, and requires no prior warm-up or stretching. By contrast, stop-and-go exercises like baseball, doubles tennis, bowling or golf create so little extra oxygen uptake that they cannot be seriously considered for either shorter long-term exercise therapy.
Obviously, if you are not sufficiently fit or in shape to be able to walk briskly for at least half an hour, you should not suddenly begin to walk as a headache therapy. If you are over 35, overweight, smoke or drink alcohol, are unfit or sedentary, or have any disorder or dysfunction that may be worsened by exercise, you should see your doctor before undertaking any form of exercise therapy.
On the other hand, if you enjoy brisk walking or other forms of aerobic exercise, you don’t have to stop after half an hour. Long walks of one to two hours or more can be even more beneficial.
*66\30\4*
