Bone spurs can also form at the edges of the bones that make up your spinal column, called vertebrae. Bone spurs of the spine may not cause any symptoms and you can’t see them or feel them. But, if they grow large enough they can cause two spinal conditions. If they squeeze (compress) the spinal cord, they can cause a condition called spinal stenosis. If they squeeze the nerves leaving the spinal cord that go to your arms and legs, they can cause a condition called radiculopathy.

What causes spinal bone spurs?

By far, the most common cause of spinal bone spurs is osteoarthritis. Osteoarthritis is the most common cause of joint pain, stiffness, and swelling. It is often called “wear and tear” arthritis because it occurs over time. Joints are protected at their ends by cartilage. As cartilage wear down and thins out over years of use, bones start to rub on bones. The bones try to make more cartilage for protection, but this often results in overgrowth of bone called an osteophyte or bone spur.

Because osteoarthritis occurs over many years, it is most common in people over age 60. An injury to the spine can speed up the process. Other risk factors include being overweight, not getting enough exercise, and having bad posture. Having a job that requires years of lifting and bending may also be a risk.

What are the symptoms of spinal bone spurs?

Spinal bone spurs are common and most people do not have any symptoms, although they may show up on an x-ray. If they get large enough and cause spinal stenosis or radiculopathy symptoms occur. The most common areas for symptoms are the neck and lower back.

• Spinal stenosis of the lower back causes burning pain and aching in the lower back and buttocks. Pain may extend down into the legs and get worse with walking or standing. There may also be weakness and numbness in the legs. Spinal stenosis of the neck causes similar pain, but the weakness and numbness occur in the arms, hands, and fingers.
• Radiculopathy causes symptoms in the areas supplied by the nerves leaving the spine that become compressed by spinal bone spurs. Symptoms include sharp pain in the neck, shoulders, back, or legs. Pain gets worse with activity. There may also be weakness, numbness, or “pins and needles” sensations.

What is the treatment for bone spurs on the spine?

Home care may include ice, rest, and over-the-counter pain and inflammation medications called NSAIDs, like Advil or Motrin. Losing weight and staying active are also important. Physical therapy may be prescribed by a health care provider. When OTC meds and home care are not helping, injections of numbing and anti-inflammatory medications into the vertebral spaces may help. As a last resort, spinal bone spurs may be removed surgically.

Learn more about bone spurs on your feet.

Exercises for spinal bone spurs

Exercises that strengthen the spinal muscles and increase flexibility may reduce bone spur symptoms. These stretching and strengthening exercises can be started safely in physical therapy and continued at home. Losing weight, maintaining a healthy weight, maintaining good posture, and staying fit and active are the best ways to prevent spinal bone spur symptoms.

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Lymph nodes in your neck are located in front of your ear (preauricular), under your chin (submental), under your jaw (sub mandibular), down the side of your neck (anterior cervical), down the back of your neck (posterior cervical), and just above your collar bone (supraclavicular). There are many possible causes of the swollen nodes. Doctors do a history and physical, exam to determine the cause. They may also order lab tests, imaging studies, and in some cases a biopsy to determine the cause and best treatment.

What causes swollen lymph nodes in the neck?

The most common cause is an infection, usually from a virus or bacteria. White blood cell cancers and cancers of the head and neck, or cancers from other parts of the body are uncommon causes. Overall, less than one percent of lymph nodes are cancer, but after age 40 the number goes up to four percent.

The location of the node or nodes is a good clue to the cause. Preauricular lymph nodes are usually due to a scalp or ear infection. Submental and submandibular nodes may be caused by an oral infection, tonsillitis, infected tooth, mononucleosis, and rarely head and neck cancers. Supraclavicular nodes may be caused by lung or stomach cancer.

After infections, other causes can include autoimmune disorders like rheumatoid arthritis or systemic lupus erythematosus. Several medications can cause lymphadenitis including some antibiotics, seizure medications, blood pressure, and gout medications. Cancers that cause neck nodes include head and neck cancers, white blood cell cancers, and cancers that spread to lymph nodes from other parts of the body.

How to treat swollen lymph nodes in the neck naturally

You should not treat swollen lymph nodes at home unless the cause is a typical cold virus. If you are being treated by your doctor for an infection like tonsillitis or an infected tooth, home care can include a warm compress and an over-the-counter pain and fever medication like Tylenol or Advil. There are no herbal supplements or other home treatments that are recommended.

When to worry about swollen lymph nodes in the neck

Call your doctor about swollen lymph nodes in your neck if a node or nodes:

• Have no obvious cause
• Have not gone away within two weeks
• Are red, warm, and tender or draining pus or fluid
• Are painless but hard and hard to move under your skin
• Occur with other symptoms like persistent fever, night sweats, weight loss, or fatigue

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Erythritol has become a favorite of the food and diet industry because it looks like sugar, tastes like sugar, and it is only 30 percent as sweet as sugar. It can be mixed with an artificial sweetener to give it the texture and the look of sugar without the sickly-sweet taste of the artificial versions. Erythritol makes up the bulk of sugar substitutes like Stevia and monk fruit. It is also in many antioxidant drinks, energy drinks, low calorie ice cream, Splenda, Truvia, Keto foods, and many other processed foods. Foods labeled sugar-free, low carbohydrate, diet, or diabetic commonly contain erythritol.

Read Maltitol: What You Should Know About This Common Sweetener

The Dark Side of Erythritol

In a March 2023 study published in the journal Nature Science, researchers who were looking for unknown chemicals in blood samples of people with heart attack or stroke risk – called cardiovascular disease risk – report an unexpected and worrisome discovery. After three years, they were surprised to find a strong link between sugar alcohols, especially erythritol, and a higher risk of heart attacks and strokes.  Hoping to find clues to identify cardiovascular risk, they had started with 1,157 blood samples in people with risk factors like high blood pressure, heart disease, and diabetes. Most were between the ages of 60 and 70.

To confirm this link, they looked at another 2,149 blood samples from the U.S. and 833 samples from Europe, all with similar risks for cardiovascular disease. In all the samples, erythritol was associated with a higher risk of stroke, heart attack, and death from cardiovascular disease within three years. People with erythritol levels in the lowest 25 percent had an increased risk of about 20 percent, but people in the highest 25 percent had double that risk, an amount of risk that would be about the same as having diabetes.

To find out how erythritol might increases the risk of heart attack and stroke, the research team looked at the effects of erythritol on blood clotting. Blood clots are a major event leading to a heart attack or stroke. They found that erythritol added to laboratory blood samples increased the activity of blood clotting cells called platelets. When erythritol was added to the blood samples, platelets became more active and made bigger clots.

Read Aspartame Side Effects: Recent Research Confirms Reason for Concern

What’s Next for Artificial Sweeteners?

Based on decades of research, the FDA still classifies sugar alcohols GRAS, generally regarded as safe. We know that real added sugar increases cardiovascular risk factors like diabetes, obesity, and high cholesterol. Sugar substitutes may reduce these risks. So, do the benefits still outweigh the risks?

This study and other recent studies have found an association between sugar substitutes and cardiovascular risk, but in research, association may not mean cause. Sugar substitutes have been shown to increase cravings for sweets, so extra calories from sweets may be a cause. People with higher cardiovascular risk factors like obesity or diabetes may use more sugar substitutes, so the risk may already be there. Sugar substitutes are usually added to highly processed foods, which are bad for you, even without the extra sweetness.

Sugar alcohols are naturally found in vegetables and fruits in safe levels, but in processed foods or when used as a sugar substitute in your coffee, you are getting about 1000 times more than the natural sources. According to the researchers and other experts who reviewed this study, people with cardiovascular disease should consider avoiding sugar alcohols like erythritol, and people without risk factors should limit their use until we have more studies.

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The exact type of therapy is different for everyone and depends on what types of disabilities were cause by the stroke. These may include:

• Paralysis or weakness
• Trouble with mental abilities, called cognitive disability
• Trouble speaking or swallowing
• Numbness or pain
• Bowel or bladder incontinence
• Mental health, especially depression

Treating these disabilities takes a team of health care providers that include medical doctors, neurologists, physical therapists, occupational therapists, speech therapists, and mental health providers.

Stroke Recovery Stages

Stages of stroke recovery are used by physical therapists to decide the best type of therapy for people with paralysis or weakness. These stages do not apply to other stroke disabilities. Not everyone will make it through these stages towards normal movement. The stages of movement recovery are:

• No ability to move part of your body affected by the stroke, called no voluntary movement
• Movement that comes back but is jerky and poorly controlled, called spasticity
• More voluntary control of movement
• Return of more movement and control without spasticity
• Loss of spasticity
• Return to normal movement

Learn the signs of a stroke to receive the help you need when a stroke occurs.

Stroke Recovery Time

The stroke recovery timeline begins as soon as possible, sometimes on the first hospital day. A stroke care team evaluates the effects of the stroke and the type of therapy and therapists that will be needed. Together they develop a stroke rehabilitation plan. Therapy sessions may occur up to six times during an average hospital stay of five to seven days.

During the first few weeks after the stroke, rehabilitation is focused on regaining activities of daily living. Depending on the plan, this time may be spent in a rehabilitation facility or at home with outpatient rehabilitation.

The first three months after a stroke are the most important time, when most of recovery will occur. During this time there can be spontaneous recovery that is independent of physical therapy. This is causes by recovery of brain cells due to return of blood supply, called reperfusion.

After six months, most recovery is complete although there may still be some recovery for a year or more. Mental health disability is common in the year after a stroke. One-third of people will suffer from depression after a stroke. Studies show that depression is 70 percent higher after a stroke than a heart attack.

About 50 percent of people will still be left with significant disability. Stroke is the number one cause of severe disability for Americans. For these people, stroke recovery includes a lifetime of adjusting to their disabilities and learning to make the best of the abilities they still have.

Long Term Recovery for All Stroke Survivors

One of the greatest dangers for all survivors is the risk of a repeat stroke. One in four strokes are recurrent. There are about 800,000 strokes in the U.S. every year and about 200,000 are repeat strokes. The good news is according to the American Stroke Association, up to 90 percent of these can be prevented with medications and lifestyle changes. Medications may include blood thinning medication, blood pressure medication, and statin drugs to reduce bad cholesterol. The CDC, advises these as the most important lifestyle changes:

• Working with health care providers to control blood pressure, blood sugar, and cholesterol
• Not smoking and using alcohol only in moderation
• Eating a heart healthy diet
• Maintaining a healthy weight with diet and exercise appropriate for your ability

For more on strokes, purchase the Cleveland Clinic Annual Report on Strokes.

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How much caffeine is too much?

The safe limit of caffeine for adults is 400 milligrams, which is about four cups of coffee, 10 caffeine colas, or two energy shots. Frequent coffee drinkers can tolerate more and for people who rarely drink coffee or are very sensitive to caffeine, less can be too much. For more on caffeine tolerance, read Can I Build a Tolerance to Caffeine. The limit of caffeine for pregnancy is 200 milligrams per day.

There is no safe limit of caffeine for children under age 12. Children ages 12 to 18 are advised to avoid caffeine energy products and limit caffeine from other sources to 100 milligrams (about 2 cans of caffeinated soda) per day.

Signs and symptoms of too much caffeine can include:

• Headache
• Nausea or loss of appetite
• Anxiety, agitation, and irritability
• Insomnia
• Palpitations
• Tremors
• Sweating and flushing
• Frequent urination

A dangerous caffeine overdose is unlikely from common sources of caffeine, but concentrated caffeine in energy shots, caffeine energy drinks, and powdered caffeine can cause an overdose and can be life threatening. Powdered caffeine is found in some supplements and can be purchased online. One teaspoon is equal to the caffeine in 28 cups of coffee.

Learn more about how too much caffeine can affect your brain function.

How long does it take to get caffeine out of your system?

Caffeine is broken down in your liver and excreted in your urine. It usually reaches its peak effects in about 45 minutes. After about 5 hours, half of the caffeine in your system will be eliminated, so symptoms of too much will usually be gone in four to five hours.

The best way to avoid too much caffeine is limit the amount. Remember that caffeine is also found in tea and chocolate. Try a decaffeinated soda or an herbal tea. Some over-the-counter (OTC) medications and supplements can add to your caffeine level. OTC medications for menstrual pain and migraine headache often have caffeine. Watch out for the supplements echinacea, yerba mate, and guarana.

There is not much you can do to speed up the process of getting caffeine out of your system, but you may be able to reduce the uncomfortable symptoms with these tips:

• Drink lots of water. This will avoid dehydration caused by frequent urination and may help flush some of the caffeine out of your system.
• Frequent urination may lower blood minerals called electrolytes. Replace them with a sports beverage like Gatorade or an electrolyte replacement fluid like Pedialyte.
• Stop adding any more caffeine from sources like chocolate or soda.
• Walk it off with walking exercise. This will lower your stress and anxiety.
• Trigger your inner relaxation response with deep breathing or a mind body exercise.

When cutting out caffeine completely, understand the symptoms of caffeine withdrawal.

When should you to get medical attention after consuming too much caffeine?

Symptoms of too much caffeine don’t need medical care, but if you have these symptoms along with confusion, hallucination, chest pain, shortness of breath, severe vomiting, or a seizure, seek medical help right away. You could have a serious caffeine overdose which needs to be treated as an emergency. Treatment may include breathing support, intravenous fluids, and medications to control blood pressure, heart rate, vomiting, and anxiety until the caffeine works its way out of your system.

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Ptosis – from the Greek word for falling – is the medical term for weakness of the muscle that lifts your eyelid, called the levator muscle. Ptosis causes your lid to drop down over your eye. You would have to use your finger to lift it. About 11 to 12 percent of adults develop this condition. Ptosis may drop your lid over your whole eye or half your eye. It can be on one side or both sides. Causes of ptosis include:

• Congenital ptosis: Babies are born with ptosis due to a failure of the levator muscle to develop properly. It is more common in boys, and usually affects one eye.
• Ptosis from nerve or muscle disease: This type occurs if a nerve condition affects the eyelid muscles. Examples include diseases like multiple sclerosis or myasthenia gravis.
• Ptosis due to injury: This can include scaring of the eyelid from a cut or a broken eye bone. Surgery or eye infections can also injure the eye muscles or nerves.
• Ptosis from aging: This is due to stretching and weakness of the levator muscle that occur over time.

Learn more about other common eye conditions. 

How to Fix Droopy Eyelids or Ptosis

Droopy eyelids may be treated if they interfere with vision. They may also be treated for cosmetic reasons. Options include injections that tighten or fill sagging eyelids, including Botox. Cosmetic Surgery to remove excess sagging skin from above the eyelid is called blepharoplasty. This may be done along with other facial plastic surgeries like a face lift or brow lift.

The most effective treatment for ptosis is surgery. This surgery can be done under local anesthesia as an outpatient, children may need general anesthesia. During the procedure, an eye surgeon makes a small incision in the eyelid and places a small stitch to tighten the levator muscle.

A new option for ptosis is an eyedrop medication. It is called oxymetazoline, the same medicine used in the nasal spray Afrin. When used in the eye, it tightens (contracts) the levator muscle and lifts the eyelid. The brand name is Upneeq. This treatment is not approved for children under age 13 and it needs to be prescribed by a doctor. This medicine does not cure ptosis. It needs to be used every day, but it may be an option for some people who can’t have surgery.

Droopy Eyelid Exercises

According to the Cleveland Clinic, there are no exercises for droopy eyelids. Your levator muscles gets all the exercise they need by blinking about 30,000 times per day.  There are also no eye exercises recommended for ptosis.

You may have heard of facial exercises called facial yoga. These exercises are said to make your face look younger by increasing cheek fullness and muscle tone. They have not been shown to have any benefits for droopy eye or ptosis.

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By age 70, for about 40 percent of people, the knee joint cartilage has started to thin or wear away. Bones are grinding on bones, the joint space gets narrower, and symptoms of pain and stiffness start to be a problem. There is no cure for osteoarthritis and it tends to gets worse over time, but there are some effective treatments. For about 10 percent of people with knee osteoarthritis, knee injections are part of the treatment.

American Academy of Orthopedic Surgeons (AAOS) Treatment Guidelines

According to the AAOS, the first treatments for osteoarthritis should include physical therapy and home exercise, nonsteroidal anti-inflammatory drugs (NSAIDs), weight loss if needed, and low-impact aerobic exercise. These treatments are called non-invasive treatments because they do not involve any injections or surgery. They can be managed with your primary care doctor. Non-invasive treatments can’t reverse damage done by osteoarthritis or prevent damage from getting worse, but they can slow down the disease and relieve symptoms. For many people, this is enough to make the disease manageable.

NSAIDs can include both over-the-counter medications like Advil or Motrin, and prescription strength NSAIDs from your doctor. Physical therapy may include exercise, heat or cold applications, as well as massage or low-voltage transcutaneous electrical nerve stimulation (TENS) to reduce pain. Low-impact exercises reduce joint stress and can include swimming or walking.

There is not much evidence to support alternative treatments. Some studies suggest a role for acupuncture to reduce pain. There is less support for joint supplements like glucosamine and chondroitin. Although many people seem to get relief, studies suggest this is probably a placebo effect. Omega-3 fatty acids in fatty fish or fish oil supplements have better evidence than other supplements for relief of pain and improving function.

The Role of Knee Injections

Knee injections are invasive therapies, usually given by an orthopedic specialist. According to two 2022 studies presented at the annual meeting of Radiological Society of North America; people who had steroid knee injections had more progression of osteoarthritis on knee imaging studies than people who had no injections. Steroid knee injections were also associated with more progression than knee injections using a substance called hyaluronic acid. Steroids work by decreasing swelling in the knee, so they do relieve pain and improve movement. Hyaluronic acid is a lubricant that may help protect the remaining cartilage in the joint.

These new studies do not prove that steroid injections make knee osteoarthritis worse, and they are not the first studies to suggest that steroids may be linked to worse long-term outcomes. It may be that the patients who get steroid injections just have worse arthritis. According to AAOS guidelines, steroid injections are reserved for people who have significant changes on their knee x-rays, severe pain, and have not responded to non-invasive treatments.

AAOS guidelines say steroids should be used for severe pain and inflammation because most studies show that these injections reliably relieve pain and swelling. AAOS does not recommend hyaluronic acid as a first treatment for severe osteoarthritis because the research does not support it. AAOS also says steroid injections should be limited to three or four times per year to reduce the risk of worsening joint damage over time.

The Role of Knee Surgery

Knee replacement surgery is recommended when all other treatments are not helping. Advances in knee replacement surgery have made it one of the fastest growing surgical options, even in people under age 60. The main reason is that replacing the knee with a meatal and plastic joint takes the pain away and returns basic function. In the hands of an experienced orthopedic surgeon, these results benefits are very reliable, and can last from 15 to 25 years.

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In January 2023, the U.S. Food and Drug Administration (FDA) granted accelerated approval for lecanemab, with the brand name Leqembi. The approval is based on the results of a phase 3 randomized, placebo-controlled clinical trial. Phase 3 is the final phase of testing needed for a new drug approval, and randomized placebo-controlled trials are the gold standard for drug testing. The trial was presented at the Clinical Trials for Alzheimer’s Disease Conference in November and published in The New England Journal of Medicine.

Lecanemab (Leqembi) is a new type of drug called an anti-amyloid antibody. Dementia from Alzheimer’s disease is caused by a type of protein that builds up in the brain and destroys brain cells called neurons. The protein is amyloid beta and collections of this protein in the brain are called amyloid plaques. Imaging studies of the brain in people with Alzheimer’s disease show that amyloid plaques increase as cognitive loss increases. Other proteins called tau also increase, and are called tau tangles. Why these plaques and tangles form remains a mystery.

Leqembi is laboratory designed antibody, called a monoclonal antibody. Antibodies are proteins that your body’s defense system – your immune system – uses to fight off foreign invaders like viruses or bacteria. Antibodies can bind to foreign invaders and keep them from doing damage. Anti-amyloid antibodies are created to bind to amyloid proteins in the brain and prevent them from killing neurons.

The Leqembi Trial

The trial used to approve Leqembi lasted 18 months. It took place at 235 sites in the United States, Europe, and Asia. The first goal of the trial was to show that patients taking the new drug would have a significant slowing of cognitive decline. To do this they used a test called the Clinical Dementia Rating scale. Other important goals were to show actual slowing of amyloid plaque formation with brain imaging studies, and less decline on an Alzheimer’s disease assessment scale that measures activities of daily living.

All the people in the trial had early Alzheimer’s disease diagnosed with brain imaging and cognitive testing. There were about 1,800 people in the study. Half of the patients got the actual drug and half got an inactive placebo. Neither the patients or the researchers knew which patients got a placebo or the drug.

At the end of the study, patients who got the drug had 27 percent less decline on the clinical dementia scale than the placebo group. They also had significantly fewer amyloid plaques on their brain scans compared to the placebo group. The drug slowed decline on the activities of daily living scale by 37 percent compared to the placebo group. The benefits of the drug started to show up after 6 months of treatment.

Another important part of any drug approval trial is safety. Unwanted side effects in clinical trials are called adverse events, and adverse events were 13 percent more common in the drug group than the placebo group. Although six people taking the drug died during the trial, seven people taking the placebo also died, and there was not enough evidence to say the drug caused the deaths in the drug group.

According to the FDA approval news release, the accelerated approval was based mainly on the reduction of amyloid plaques seen on brain scans of the patients taking the drug. Leqembi is given as an intravenous infusion every other week. The FDA has placed a warning in the prescribing information about temporary swelling of the brain and small spots of bleeding on the surface of the brain. These adverse events usually cause no symptoms and go away. Possible adverse symptoms may include headache, confusion, dizziness, and flu-like reaction to the infusion. The FDA has approved Leqembi for patients with early Alzheimer’s disease or mild cognitive impairment.

Other Drugs for Alzheimer’s Disease

Leqembi is not the only anti-amyloid antibody being used for Alzheimer’s disease. Aducanumab (Aduhelm) was approved by the FDA because it was shown to reduce amyloid deposits, but it has not shown the ability to slow progression. Older drugs called cholinesterase inhibitors increase a brain messenger, called a neurotransmitter. They may reduce symptoms in early Alzheimer’s. Memantine is a drug that increases a different neurotransmitter, and can be used for more severe symptoms. These medications have been around since the 1990s and they do not slow down the disease but they help healthy neurons work better while they can. [5] More anti-amyloid antibodies are coming. The next one is called donanemab, and early reports from the trials are encouraging.

The doctors who did the Leqembi trial concluded that it slows decline in thinking and functioning in early Alzheimer’s disease. The Alzheimer’s Association says, “The results of the trial show that this treatment may change the course of early Alzheimer’s disease in a meaningful way and give people more time to remain independent and participate in daily life.” Time will tell if these anti-amyloid antibodies will be the major breakthrough in Alzheimer’s treatment that people have been hoping for.

Until then, you should know that research shows you can significantly reduce your risk of Alzheimer’s disease with a healthy lifestyle. This includes a heart-healthy diet (also good for brain health) and regular exercise, not smoking and using alcohol only in moderation. As you age you can build extra brain power by challenging your brain with new activities and learning skills. Some studies show that this brain power, called cognitive resilience, may delay cognitive decline, even in people with early Alzheimer’s brain changes.

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Weighted Blanket Benefits for Adults

Insomnia is difficulty falling or staying asleep and it usually causes sleep-related symptoms during the day like fatigue and brain fog. In some cases, severe insomnia can even cause anxiety or depression. Studies show that anywhere from about 30 to 50 percent of adults complain of insomnia. It is even more common in people with a mental health disorder like depression, anxiety, bipolar disorder, or attention deficit hyperactivity disorder (ADHD). In these cases, insomnia may be as high as 80 percent.

The usual treatments for insomnia include psychotherapy and sleep aid medications, but about 40 percent of people with insomnia need more help. One research-tested, safe, and inexpensive option may be as simple as a heavier blanket:

• A 2020 study from Sweden, published in the Journal of Clinical Sleep Medicine studied a weighted blanket compared to a normal-weight blanket in 120 patients with depression, bipolar disorder, anxiety disorder, or ADHD. After four weeks, compared to unweighted-blankets, patients using weighted blankets had significant improvement in insomnia, daytime activity, fatigue, depression, and anxiety.
• A 2020 study published in the Clinical Journal of Oncology Nursing found that cancer patients getting chemotherapy reported less anxiety when they were given a weighted blanket during chemotherapy infusion than when they had the same treatment with an unweighted blanket.
• A 2020 review of studies on weighted blankets published in The American Journal of Occupational Therapy found eight studies using weighted blankets to reduce anxiety and concluded that these studies support the use of these blankets.

How Do Weighted Blankets Work?

Weighted blankets work by deep pressure stimulation, also called deep touch pressure, the same pressure used by massage and acupressure. Anxiety is the enemy of relaxing sleep, the so called “wired and tired” effect. Deep touch pressure is what causes the relaxing effect of a hug or cuddle and explains the relaxing effects of swaddling a baby. Research shows that the light, steady, and even touch of this pressure has several effects on the body:

• It reduces the stress hormone cortisol.
• It reduces the “flight or fight” response caused by the sympathetic nervous system.
• It increases the “rest and digest” response of the parasympathetic nervous system.
• It increases release of the hormone oxytocin which promotes both relaxation and sleep.

Weighted blankets can weight anywhere from 4 to 30 pounds, but the most effective weight is usually about 12 pounds. The weight of the blanket should not cause you to get overheated or feel like movement is restricted. If you have trouble falling or staying asleep and you want to try a weighted blanket, don’t forget these other sleep hygiene tips:

• Keep a seven-to-eight-hour sleep schedule. Go to sleep and get up the same time every night and morning, including weekends.
• Get exercise and exposure to sunlight during the day, and avoid too much light or exercise in the evening.
• Avoid alcohol and food after dinner.

Use your bedroom for sleep, not for TV or computer, and make sure your bedroom is dark, comfortable, and quiet.

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The Migraine Ice Hat

There is not much recent research to support the use of the ice hat, but the use of ice is a very popular remedy among migraine sufferers. In fact, it may be the first or second home remedy that people with migraines use when they have an attack. Along with getting to a quiet dark space, drinking lots of water, lying down, and closing your eyes, Mayo Clinic and the National Headache Foundation both recommend a cold compress or ice pack over your eyes and forehead.

Although there are no big clinical trials that compare the use of an ice cap to a placebo or another home remedy, there was one small study in 2006 published in the journal Evidence Based Complementary and Alternative Medicine. In this study, 26 women used a cold gel pack very similar to the ones being sold today. The cap was removed from the freezer and slipped over the head and ears. There was also a cover for the eyes. The women in the study used the cold gel pack at the start of a migraine attack for 25 minutes.

Before using the ice cap treatment, the women rated their pain from one to 10. They rated the pain again after the 25-minute treatment. The average pain score went from almost eight down to just below two. The researchers concluded that cold application may be effective for some patients suffering from a migraine attack. So, a modern-day ice hat may be a home remedy option for you, but you might get the same result with a simple cold cloth or ice pack wrapped in a towel, as suggested by the Mayo Clinic.

Relaxation Techniques

According to the National Institutes of Health’s National Center for Complementary and Integrative Health (NCCIH), relaxation techniques for migraine headaches can release the body’s natural relaxation response and this response may help during a migraine attack or may reduce stress that triggers and attack. Examples of relaxation techniques include meditation, progressive muscle relaxation, breathing exercises and mind body exercises. These techniques can be learned and used at home to relieve or reduce the frequency of migraine attacks. Examples of mind body exercise are Tai Chi and yoga. Tai Chi is a Chinese exercise that combines controlled breathing, meditation, and slow graceful movement. Regular aerobic exercise and yoga reduce tension and can help reduce migraine attacks, according to the Mayo Clinic.

Herbs Vitamins, and Minerals

Over-the counter (OTC) supplements made from herbs, vitamins, or minerals are other popular home remedies. Most of these remedies have little research to support their use, but a few have been effective in some small clinical trials:

• Butterbur is a plant extract available as a supplement. There was enough evidence for this supplement for the American Academy of Neurology to recommend it until 2015, when it became apparent that butterbur could cause serious liver damage. This option should be avoided unless you discuss the risks and benefits with your doctor, advises NCCIH.
• Coenzyme Q10 is a natural substance of the body that acts as an antioxidant. A review of six studies concluded that this supplement may shorten and decrease migraine attacks, but the benefits were small. This supplement has no serious side effects but may interfere with insulin or the blood thinner warfarin.
• Feverfew is an herbal supplement that has been studied for migraine and may be sold as a migraine supplement, but the studies are described as inconsistent and this supplement has several side effects, including rash and indigestion. It is not recommended by NCCIH.
• Magnesium is a mineral that is natural in the body and studies show that it may reduce the frequency of migraines but it needs to be taken in high doses for this effect, which can result in stomach ache, nausea, and diarrhea. Large doses of magnesium are not considered safe.
• Riboflavin is a B vitamin that has been studied for prevention of migraines. Some studies suggest it may help, and it is a safe supplement without side effects or interference with medications.
• Omega-3 fatty acids are healthy fats found in cold water fish like salmon and mackerel. Studies show that a diet high in these fats may reduce migraine frequency and severity, but the same benefits have not been shown in to occur in supplement form.

Lifestyle Changes

According to the American Migraine Foundation, there are some lifestyle changes that are strongly supported and can benefit anyone with migraine. The acronym SEEDS can help you remember these important changes:

• S is for sleep. Poor sleep is a common migraine trigger. You should get seven to eight hours of sleep every night and keep the same schedule for going to sleep and getting up in the morning. Have a bedtime routine and make sure your bedroom is quiet, dark, and comfortable.
• E is for exercise. Thirty to 50 minutes of moderate intensity exercise increases brain chemicals called endorphins that that reduce migraine attacks. Make exercise a daily priority.
• E is for eating. Eat a heart healthy diet and eat meals at regular hours. Avoid sugar added and processed foods. Don’t skip meals or try fasting diets. Hunger is a migraine trigger. So is dehydration, so drink plenty of water. Red wine may be a trigger for migraines and caffeine can dehydrate you.
• D is for dairy. There are many possible migraine triggers and different people may have different triggers. Keeping a headache diary is the best way to find your triggers and avoid them. Keeping track of the number of headaches you have, when they occur, and how long they last will help your doctor develop the best treatment plan for you.
• S is for stress. Stress is a universal trigger for migraine. Avoid stress when you can, and use your relaxation techniques when you can’t.

Finally, you should know that home remedies are no substitute for medical treatment. Most people with migraines will benefit most from medications. Fortunately, there are lots of options that include medications to relieve pain, stop an attack, and prevent or limit attacks. Work with your doctor to find the best treatment plan, one that includes medications, home remedies, and lifestyle changes.

To learn more, access our free special health report on headache relief. 

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