Relieving Headaches This Holiday Season


For many of us, the holiday season is accompanied by food, family, and oftentimes a headache or two. Headaches are, in fact, one of the most common ailments many patients face during the festive season – albeit literally or figuratively!

When it comes to pain, though, the good news is that headaches don’t have to be a guaranteed side effect of your time off. Luckily, there are ways to relieve your headache and even prevent it happening in the first place. This post offers you some highly effective tips for overcoming your headaches and staving off any future pain. Take a look:

Warm Showers and Baths

When headaches strike, either from overworked and stressed muscles, or loud noises in your otherwise calm home, having a warm bath or shower does wonders for relieving the pain. Make sure to allocate a fairly quiet part of your day to yourself, run a bath, and relax in the warm water with your favorite book in hand. Ensure that the warm water reaches all the way to the base of your neck, so as to target stiff, inflamed muscles that may be contributing to your headache.

Light Massaging and Essential Oils

Lightly massaging your neck muscles and your temples is a great way to relieve excess tension in the area. Inflamed, stiff muscles tend to get tight and cause headaches, therefore using your fingertips to gently release any pressure is a sure-fire way of relieving the pain. Be sure not to press too hard, as too much pressure may actually aggravate the pain.

Avoid Loud Sounds and Bright Lights

During the holidays it’s almost impossible to escape uninvited sounds and/or lights in our homes. But, when you have a headache, the best thing to do is to remove yourself from environments that are too bright or noisy. Why not make a room in your house dedicated solely to your relaxation? No gifts, tinsel, or kids allowed! Create a space where you’re able to lie down in silence with your eyes closed – use an eye-mask if you like – therefore allowing your headache not to be aggravated. In this way, your healing time with decrease dramatically and you’ll definitely be able to face the rest of the day with new vigor.


Watch Those Drinks!

The holiday season also seems to usher in a time of parties, family get-togethers, and morning coffees. And while we all love our java in the morning, be careful not to overdo your caffeine intake. Reach for some nuts or berries to boost your energy if you feel low. Caffeine dramatically increases your chances of experiencing headaches. Truth be told, so does alcohol, I’m afraid. As you might know, drinking too much alcohol can cause you to feel unpleasant the day after. More than that, though, alcohol actually dehydrates you, thus leaving you exposed to a high risk of headaches. If you are drinking alcohol, then, make sure to follow each drink with a healthy amount of H2O!

Stop Smoking

If you’re a smoker, I realize this is a difficult tip. The truth is, though, smoking decreases your appetite, thereby allowing your energy levels to slump – and low blood sugar often leads to headaches. Try stepping away from the nicotine, as doing so will give you a head start in beating anxiety and stress which also cause headaches.

Eat Regularly

As the previous tip mentioned, low blood sugar actually increases the frequency and intensity of headaches. Make sure you take care to eat regularly throughout the day, and try not to fill up on foods high in sugar, salt, or fat. Stick to healthier options like nuts, fruits, or vegetables. Whole foods offer a great combination of fiber and slow-release glucose which will help keep your energy levels up and your headaches away.

Drink Enough Water

Dehydration is a major contributor to the frequency of headaches. If you’re loading up on soda, coffee, or tea, but you’re not drinking enough water during the day, you’re likely to have a headache at some point. Not only does water flush out toxins from your body, but it also keeps your neck muscles slack and supple, allowing them to stretch with ease – thereby avoiding cramps, seizing, or stiffness… and therefore, headaches. Drink at least 8-10 cups of water a day – the results will surprise you!

The truth is, many headaches can be relieved naturally, and if you’re currently taking painkillers or other medication to overcome your headaches, it’s time to try a different route. Not only are painkillers detrimental to your overall health, they only mask the pain – temporarily, at that. Did you know that one of the best ways to tackle headaches is physical therapy? In fact, a professional, qualified physical therapist is able to find the root cause of the problem and help heal and prevent recurring headaches!

If you’ve never spoken to a PT about your headaches, there is no time like the present! We invite you to contact us, right now, for information on how we can help you ditch the headaches, painkillers, and causes of discomfort. One of our dedicated, friendly PT’s will gladly assist you with any information you may need.

And there you have it: 7 essential tips for gaining relief from headaches, right now. We know that headaches can be an almost daily occurrence during the festive season, but by trying our helpful tips you’ll be sure to overcome the pain in no time. Some extra things to consider: try avoiding sugar, exercise regularly, and find time to relax during the day. We wish you the very best for this holiday period, and we genuinely encourage you to tackle those headaches, head on!
Happy holidays!

Higher fruit and vegetable intakes are associated with lower oxidative stress and inflammation. In fact, some evidence suggests that the addition of antioxidants or vegetables may limit or even reverse pro-inflammatory responses to meals high in saturated fat. Staying away from those inflammatory foods are a key component in both the healing process post injury and for limiting systemic inflammation. High intake of fruits and vegetables are also high in our vitamins and minerals which have tons of other health benefits.

Although we always want to recommend whole food options, sometimes supplementing can help manage inflammation, especially after a physical injury. Some supplements that help decrease inflammation and help promote the healing process are:

• Turmeric
• Bromelain
• Fish Oil
• Boswelia​

*Always consult with your medical provider before adding supplements into your daily routine.

Sources: 
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868080/
https://www.precisionnutrition.com/nutrition-for-injury-part-2
https://www.healthline.com/nutrition/anti-inflammatory-diet-101#section4

“C” IS FOR CHOLINECholine is a water-soluble macronutrient that is related to the B-vitamin complex and plays these roles in the body:

• Supports the liver in processing and excretion of waste.
  
• Required for the metabolism and transport of fats and cholesterol.
  
• Supports the maintenance of a healthy nervous system and aids in memory.
  

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When the MIC lipotropic agents are further combined with methylcobalamin (methyl-B12) and other B vitamins can be added to increase the fat burning effect. At Olympus Movement Performance we offer our Fat Buster which includes MIC & MB12 and the Fat & Stress Buster which combines our 2 most popular injections to give your body an overall boost in fat metabolism, energy and immune function.
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What sets us apart at Olympus is that we also have the other tools needed to get the absolute best results on your mission to healthy and sustainable fat loss. When you schedule your injection ask about our group fitness classes and our nutrition coaching.

For maximum affects we recommend weekly MIC Fat Buster injections for 6-8 weeks plus a healthy diet and physical fitness routine. Call 760-231-0224 to schedule your MIC Fat Buster injection and to check out one of our performance fitness classes and learn how our wellness coaching can help you achieve your goals!


***MIC injections are contraindicated for individuals with a SULFA allergy.

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Why you are better off NOT using ICE post- injury….
Because it delays Recovery!  (OH, and same for NSAIDS- like Ibuprofen)
 
Athletes, coaches, trainers, and physical therapists alike have all used my "RICE" (rest, ice, compression, elevation) guideline for decades.  Now it appears that both Ice and complete Rest may delay healing, instead of helping.  Who wants that?

Ditch the R.I.C.E and M.O.V.E ! ... more on that later
 
The human body has an inflammatory process for a reason.  “Seriously, do you honestly believe that your body’s natural inflammatory response is a mistake?”  Dr. Nick DiNubile, Editor in Chief of The Physician And Sports Medicine Journal (physsportsmed.com)
 
A summary of 22 scientific articles found almost no evidence that ice and compression hastened healing over the use of compression alone. (The American Journal of Sports Medicine, January, 2004;32(1):251-261).

Now for some of the science/ physiology of why.
An injury must go thru a healing process and the 1st step in an inflammatory response. When muscles and other tissues are damaged, your body sends inflammatory cells to the damaged tissue to promote healing. Inflammatory cells rush to injured tissue to start the healing process (Journal of American Academy of Orthopedic Surgeons, Vol 7, No 5, 1999). The inflammatory cells called macrophages release a hormone called Insulin-like growth Factor (IGF-1) into the damaged tissues, which helps muscles and other injured parts to heal. However, applying ice to reduce swelling actually delays healing by preventing the body from releasing IGF-1.
 
Ice Keeps Healing Cells from Entering Injured Tissue
Applying ice to injured tissue causes blood vessels near the injury to constrict and shut off the blood flow that brings in the healing cells of inflammation (Knee Surg Sports Traumatol Arthrosc, published online Feb 23, 2014). The blood vessels do not open again for many hours after the ice was applied. This decreased blood flow can cause the tissue to die from decreased blood flow and can even cause permanent nerve damage.

The resulting vasoconstriction from cooling, not only reduces tissue oxygenation with necrosis if extreme, but inhibits the inflammatory response needed to initiate healing. The release of kinins and cytokines from damaged tissue is meant to increase vascular influx, which brings fibrinogen and platelets for hemostatis, leukocytes and monocytes to phagocytose necrotic debris, and fibroblasts for collagen and protein synthesis.
 
Anti-inflammatory medications are no different. Professor James McCormack confirms there is no evidence non-steroidal anti-inflammatories (NSAID) improve the outcome of acute sports injuries or reduce swelling (listen to the podcast). Steroidal anti-inflammatories, such as cortisone, inhibit the production of collagen and granulation tissue. Tendon surgeon Prof Alfredson describes observing necrotic tissue, reduced healing and wound breakdown after multiple cortisone injections.

Well what does the research and literature say? Just in case you needed more reason to NOT ice.
“When ice is applied to a body part for a prolonged period, nearby lymphatic vessels begin to dramatically increase their permeability (lymphatic vessels are ‘dead-end’ tubes which ordinarily help carry excess tissue fluids back into the cardiovascular system). As lymphatic permeability is enhanced, large amounts of fluid begin to pour from the lymphatics ‘in the wrong direction’ (into the injured area), increasing the amount of local swelling and pressure and potentially contributing to greater pain.” The use of Cryotherapy in Sports Injuries,’ Sports Medicine, Vol. 3. pp. 398-414, 1986

Or how about this comprehensive literature review from the Journal of Emergency Medicine?
“Is Ice Right? Does Cryotherapy Improve Outcome for Acute Soft Tissue Injury?” JEM, 2008; Feb. 25; 65–68
Conclusion: There is insufficient evidence to suggest that cryotherapy improves clinical outcome in the management of soft tissue injuries.

MOVE an injury not RICE: movement also directly stimulates tissue healing 
I know we have all iced various body parts about a billion times, for me both personally and professionally.  I've always struggled with the 'why' since my undergraduate studies.  On one hand we learn the physiology of injuries and the inflammatory process and how it heals the body. BUT yet 2 weeks later we are taught the RICE principle and it's drilled into our heads.  What the heck?
Early in my professional career, I used ice on athletes and clients. My philosophy began to change in 2012 with my time spent working with Chinese Olympic athletes, they almost never used ice, at all.  There had to be a reason. When I returned to the USA, I quickly stumbled upon the YouTube video of a video podcast attached here.
And my future philosophy solidified.   

Our goal needs to be to improve adaptation by improving circulation, clearing congestion, and facilitating healing.  Pretty much everyone I know has stopped taking NSAIDS for the same reasoning that we should stop icing.  Kick the ice and ibuprofen habits for good! There is a better way! 

Here is the BEST way= MOVE(ment)
Thank you to: Dr. Jennifer Robinson for this PERFECT acronym. 

Movement, not rest. (Early or immediate rehab with your sports PT/ ATC expert)
Options: offer other options for cross training (teen or adult performance training classes)
Vary rehabilitation with strength, balance and agility drills.
Ease back to activity early for mental strength.

Better Alternatives to Ice: 

Written by Kimberly Marshall, FNP-C

​Do you have a sleep disturbance?
Do you have a hard time falling asleep?
Do you wake often during the night?
Do you have a hard time getting out of bed in the morning due to not feeling rested?
 



Sleep is a key element to good health. It is important for your daily mental and physical performance. It  also affects long-term health. The ability to react quickly, accurately and the ability to think clearly is negatively affected by sleep deprivation. Lack of sleep can also affect formation of memories (1). Mood, interpersonal communication, relationships and work related production are affected by sleep health.  According to the National Institutes of Health (NIH) “not getting enough sleep, or getting poor-quality sleep, increases the risk of high blood pressure, heart disease, obesity, and diabetes.” (1)

Try these tips to increase your sleep quality:
-Develop a consistent sleep schedule ensuring 7-9 hours of sleep (for adults): going to bed and waking up at the same time improve your sleep. Consistency improves your ability to fall asleep and ability to awaken feeling more refreshed
-Make an effort to create a good sleep environment: sleep in cool, dark room, comfy pillows and bed, diffuser (using lavender, cedar or black spruce pure therapeutic grade essential oil)
-Exercise daily
-Avoid use of electronics 30 minutes before bed
-Avoid daily use of alcohol. Avoid alcohol 1 hour prior to sleep.
-Avoid large evening meals. Avoid greasy meals in the evening. 
-Avoid caffeine in the evening
-Avoid nicotine 
 
Try these tips to help with sleepiness
-Let the sunshine in upon waking- white light, natural light helps to maximize alertness.
-Don’t take daytime naps for over 30 minutes and avoid late day naps
-If you cannot sleep during the night, do not look at a clock. Go into another room and do something relaxing until you feel drowsy enough to fall asleep again. Then return to bed (2).


​National Sleep Foundation’s Sleep Duration Recommendations (3):

​ 

1. https://www.nichd.nih.gov/
2. www.uptodate.com
3. https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times/page/0/1

 

Written By: Kimberly Marshall, FNP-C

​Have you been worried about your cholesterol? Are you currently taking statins?
Do you wonder which is the best diet to reduce lipid levels and reduce the risk of cardiovascular events?

• There is no true consensus amongst health care practitioners on which individual foods or supplements make the most impact on cholesterol health. However….

 

• Almost all health care practitioners agree that a diet, which is diverse in the cholesterol-lowering components, is the best approach to lowering lipid levels.

 

• This is supported by a study, which compared three groups of hyperlipidemic adults (adults with high cholesterol). One group ate a diet in very low saturated fat with low fat dairy foods and whole wheat cereals, the next group ate the same diet but also took lovastatin (a lipid-lowering agent), and the third group ate a diet with diversified cholesterol lowering components which included a diet high in plant sterols, soy protein, viscous fibers and almonds.
• Findings showed all groups had some improvement in LDL however the group prescribed medication and the group with the diversified cholesterol lowering components showed significant improvement. There were NO significant differences in the effects between the group prescribed lipid-lowering medication to the group that ate the diversified diet. Therefore the conclusion is that a diversified diet is as effective as the medication (1).  

 

• Eating a variety of the following foods and dietary supplements are considered helpful to improve lipid levels

 

• Flaxseed, flaxseed lignans and flaxseed oil
• Fish oil and Omega 3 fatty acids (fatty fish such as salmon)​
• Red Yeast Rice (contains monacolin K which is the active ingredient in lipid-reducer lovastatin)
• Almonds alone or in combination with dark chocolate
• Walnuts, hazelnuts and other nuts (2)
• Tea

 

• A Mediterranean style diet (known to include olive oil, fruits, vegetables, whole grains, beans, nuts, seeds and small to moderate amounts of fish, poultry and dairy products) is known to reduce the risk of cardiovascular disease.

 

• Estrogen has a positive effect on cholesterol levels (3). Replacement has shown to decrease LDL and increase HDL. If you have started your Bio-identical Hormone Replacement Therapy (BHRT) with us, you know what your cholesterol levels are because we discussed this at your consultation. With ongoing therapy and the discussed dietary changes, we expect your levels to improve!

 

1. Effects of dietary portfolio of cholesterol-lowering foods vs. lovastatin on serum lipids and C-reactive protein. Jenkins DJ et al. JAMA 2003;290(4):502
2. A possible effect of nut consumption on risk of coronary heart disease. The Adventist Health Study. Fraser GE, et al. Arch Intern Med. 1992; 152(7):1416
3. Estrogen replacement therapy and the prevention of coronary heart disease in postmenopausal women. Contreras, I & Parra, D. Am J Health Syst Pharm. 2000;57(21)

 
 
In my practice, I am committed to help you make healthy choices to achieve optimal health. If diet is an effective alternative to medicine or is found to be preventative to a medical condition, I will always promote it! Schedule a consultation today to discuss your health goals!
​
Kimberly Marshall FNP-C
 
 
 
 

​When training just isn’t enough.

Many of you train hard, you train consistently, you eat healthy, and rest well. I ask you though, are there times when you need more than just this to keep performing at an optimum level day in and day out with the same amount of intensity and drive during your workouts? 

All bodies are different. We have different thresholds to pain, different ways it responds to stress, and in some ways, it’s apparent in how different we do look on the outside. 

There is one similarity as far as the way we can progress in our body’s ability to perform better. 

We all need a baseline. A starting point. Our bodies strive to be symmetrical. That means if we fold ourselves in half vertically, our bodies want to line up equally. The more asymmetric we are, the more we are prone to injuries because of compensation.  

This baseline assesses your body’s asymmetries, your strengths and weaknesses, and figure out where potential problems may arise. 

At OMP, we do just that. We can start off with a test called the FMS (if you’re an athlete/ patient without any pain) or the SFMA (someone that is experiencing some sort pf pain in their body) 

With the FMS, we can help you to identify potential problems or injuries that may occur in the future and keep you training harder and longer. In the SFMA, we can also tease out the pain symptoms and find out where they are coming from. This is the start to getting you back to your normal, pain free life. 

Okay, maybe it’s better to give you an example of when we use the FMS. 
Take, for instance our legs.
We hope that both the right and left legs are similar in strength. During the FMS, we find that the left leg is significantly weaker or less stable than the right leg. 
So what does this mean? It means that the right leg probably does more of the work in the body, which can lead to overuse and compensation injuries because the left leg isn’t carrying its half of the workload. Basically, it’s being a lazy body part. 

Here’s a scenario for the SFMA.
You come in with low back pain. There was nothing in particular that you did to cause the pain, but at some point, it started to hurt and got worse and worse. Our SFMA finds the issue of where that pain started from. It wasn't the lower back at all, but we find that the glutes (the booty) were not firing at all. (i.e. They aren't working)

In either of these scenarios, we will first find out where potential problems may lie if you’re healthy and pain-free, or at least find out where the pain is coming from (if you're experiencing pain). Don’t worry, our staff will get you out of pain as quickly as possible.

The next step is to give you exercises to do at the gym and at home to keep you in tip top condition, so those same problems do not reoccur again. The stronger and healthier you are on the inside, the stronger and healthier you will be long term living a productive, happy, and pain free life.

If you have any questions, or would like an assessment, contact OMP today! 
AND if you mention reading this BLOG.... your FMS or SFMA will be FREE this week (ending July 24)

Written By: Annemarie Alf, Doctor of Physical Therapy, Owner OMP

Cupping has been a hot topic since the Rio Olympic Games in 2016.
It has been a ‘tool’ in my PT toolbox since early 2012 and I have been using it since.  I worked and learned daily from Chinese Medicine specialists, as they did the same from me; while I spent a year in China between 2012 and 2013.
The biggest thing we both learned from one another was that the blend of Eastern and Western Therapies worked best together.  Traditional Chinese medicine techniques, such as cupping, WITH a Western style movement pattern-based exercise approach was the way our athletes got better faster!  Therefore, when I returned to the US, I began integrating cupping into my practice when appropriate.  It’s not for every person, athlete, or diagnosis; evaluation and movement assessment MUST be done 1st.  It is one piece of the puzzle, NOT the only piece.  I have made the technique my own, as most experienced practitioners do with everything; mine a more movement specific approach.
 
There are a lot of theories on how and why cupping works.
 
Cupping can create decompression
Cupping can create a different stimulus to the system
Cupping creates microcirculation
Cupping can create improved fascial- muscle gliding when performed with movement
Cupping promotes a specific healing response
Cupping can decrease pain and improve movement
 
Is there a ton of research supporting it or disputing it, no not yet?  There likely is in Mandarin Chinese but until that gets translated, our own case studies and outcomes will continue to dictate our practices of integrating cupping.  But for me- in my own practice with my clients it works.  Hands down.  If you want to try it, or think you’ll benefit from it AND want to move better pain free; schedule an appt with us at: info@olympusmovement.com.
 
 
https://www.liebertpub.com/doi/abs/10.1089/acm.2012.0769?journalCode=acm&
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3000376/
https://www.bodyworkmovementtherapies.com/article/S1360-8592(15)00279-X/pdf
 

How finding the right provider can make a difference in reaching your goals on your path to feeling your best and improving your health.


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Your hormones are one of the most important regulatory systems embedded in your body. They act as messengers, designed to interact with specific target cells and organs and provoke a change or result. As we age, hormone production changes, and hormonal imbalance can occur. Unbalanced hormones can have a variety of side effects and symptoms such as:

Fatigue or lack of energy
Difficulty sleeping at night
Reduced mental focus and memory
Hot flashes and night sweats
Difficulty losing weight
Moody, anxious, or depressed
Decreased muscle strength and joint pain
Reduced sexual desire or performance

Chances are if you're experiencing any of these symptoms you've begun the search for what is causing your symptoms and how to feel like yourself again. If you have begun this search then you’ve probably heard about bio-identical hormone replacement therapy (BHRT), but there’s a lot of conflicting information out there and providers that use a variety of methods and sources.

Here are some facts about the bio-identical hormone replacement therapy that we offer here at Olympus Movement Performance, to help you make informed choices about your BHRT treatment. At Olympus we have chosen to partner with BioTE Medical to provide hormone pellet therapy to help us provide the best possible outcomes for our clients who are looking to optimize their hormones.

1. The hormones used in BioTE are bioidentical. That means they are identical to the hormones your body already produces. Because your body knows what to do with them, you’re likely to have better results with BioTE than with a synthetic Hormone Replacement Therapy (HRT) treatment.
2. BioTE uses pure hormone pellets that dissolve completely and produce no byproducts. The blood flow around where the pellet is inserted picks up what it needs when it needs it– no ups and downs!
3. Male patients need pellets every 4-6 months. Female patients usually need them more often (every 3-4 months)
4. While everyone is different, we’ve observed many positive results from both male and female patients

Primary benefits of BioTE hormone pelleting

Studies have shown that optimized hormones can significantly reduce the risk of serious health problems, such as osteoporosis, heart disease and diabetes. Those who have used the therapy have reported increases in energy, increased endurance, a reduction in hot flashes, a revived sex drive and improved mental focus.

Some of the main benefits of BioTE include:

Regained energy and decreased fatigue
Improved muscle strength
A greater ability to lose weight
Increased mental clarity
Reduced hot flashes
Improved sex drive and sexual stamina
Prevention of age-related illnesses
Increased bone mass
Greater ease sleeping at night
Reduced muscle and joint pain
Improved mood and overall wellbeing

What sets us apart from other providers

We know it can be intimidating to start any new treatment, but our friendly Olympus team creates a welcoming environment where you can feel comfortable exploring your health objectives. Our team includes a Board Certified Nurse Practitioner and Registered Nurse who are not only qualified medical providers but also dedicated to develop a treatment plan that meets your medical needs and physical goals. , By taking the time through a one on one consultation, discussing your concerns and goals, a personalized plan is developed which includes treatment, education and support.
Our team is here to support and empower each of our patients to improve their overall health.While for many clients, hormone optimization is a key component in addressing symptoms, it is certainly not the only component utilized to achieve the benefits mentioned above. Physical activity, physical health and nutrition are an  important part in getting the most out of your hormone pelleting treatment.

• At Olympus, we have the tools and support to help you get started or continue your physical fitness goals. Whether it is joining in our group fitness classes or taking advantage of personal training options. Do you have an injury that is keeping you from reaching your fitness goals, we can help you with that too with our physical therapy services. Nutrition and healthy eating habits are also vital in addressing many of the health concerns that hormone optimization addresses. Our team  can also help you with that! By offering wellness coaching with our nutrition coach, nutritional supplements, IV and injectable vitamins and minerals, we can help boost the efforts your are already making to reach your health goals.

 
What sets us apart as a BioTE provider is that at Olympus Movement Performance we are a TEAM that is dedicated  to support our clients on every step of their journey towards taking control of their health, well-being and regain their vitality. It all begins with a simple blood draw, to see if you’re a candidate for bio-identical hormone replacement therapy.  

​Call 760-231-0224 today to schedule your appointment.