June is nationally recognized as Migraine and Headache Awareness month. More than 38 million people in the United States experience headaches and more than 2 million suffer from chronic migraines. Headache and migraine pain can range from temporary, mild discomfort to severe, crippling pain that lasts for several days. Because there are many different types and causes of headaches, it’s important to monitor your symptoms, learn how to manage your pain, and recognize when you should see a healthcare provider. ¹

What Causes Headaches?

There are dozens of causes of headaches. While most headaches can be treated at home and subside in a matter of hours, they can occasionally be the sign of a serious illness or underlying condition. Understanding the most common causes of headaches and the different symptoms that result is the first step in determining a treatment plan for your pain. ²

There are two main classifications of headache causes: primary and secondary headaches.

Primary Headaches

Primary headaches affect the pain-sensitive structures in your head—they are not caused by an underlying illness. Primary headaches occur when there are changes in the chemical activity in your brain, nerves or blood vessels in your skull, or muscles in your head, face, and neck. According to The Mayo Clinic, these changes can be triggered by the following lifestyle factors:

• Alcohol
• Certain foods, particularly processed foods that contain nitrates
• Lack of sleep or poor sleep quality
• Skipped meals
• Bad posture
• Stress

Some people are genetically predisposed to experience primary headaches more frequently. They can typically be treated by making lifestyle adjustments like getting better sleep, eating meals on a consistent schedule, avoiding alcohol, or correcting your posture. Identifying what triggers your headaches will also help you to prevent them in the future.

Secondary Headaches

A secondary headache is a headache that is a symptom of a disease, resulting in pain in your head. The Mayo Clinic lists possible causes of secondary headaches include:

• Blood clot
• Brain aneurysm
• Brain tumor
• Concussion
• COVID-19
• Dehydration
• Dental problems
• Glaucoma or other eye problems
• Hangover
• High blood pressure
• Influenza
• Meningitis
• Panic disorder
• Sinus or ear infection
• Stroke

The underlying causes of secondary headaches range in severity, so it’s important to not only monitor head pain, but also any other symptoms you may be experiencing. ³ According to the National Headache Foundation, if your headache is accompanied by any of the following new symptoms, seek medical attention:

• Confusion
• Diarrhea
• Dizziness
• Fever
• Loss of vision
• Numbness
• Pain in your ears, nose, throat, or eyes
• Shortness of breath
• Slurred speech
• Stiff neck
• Vomiting
• Weakness

Types of Headaches

In addition to cause, headaches are further classified by pain location, duration, and severity. These are the most common types of headaches:

• Tension Headache: Tension headaches are the most common type of headache, generally described as a dull, aching pain or feeling like a tight band around one’s head. The pain is mild to moderate and does not normally occur in a specific location of the head. There are typically no other symptoms associated with tension headaches. ⁴
• Cluster Headache: A cluster headache is one of the most painful types of headache. They are named for occurring in episodic “clusters” of several weeks or months. They usually appear quickly and without warning, with pain located in, behind, or around one eye. Cluster headaches are always one-sided and may be accompanied by tearing, swelling, or redness of the eye on the affected ⁵
• Sinus Headache: A sinus headache pain feels like pressure and is located around the eyes, cheeks, and forehead. Other symptoms may include a stuffy nose, worsening pain if you bend over or lie down, or an achy feeling in your upper teeth. A sinus headache is a common side effect of a sinus infection. ⁶
• Thunderclap Headache: Thunderclap headaches are named for striking suddenly like a clap of thunder. The pain is severe and peaks within one minute of onset, sometimes accompanied by nausea or vomiting. Thunderclap headaches are uncommon and usually a sign of a life-threatening condition or bleeding in the brain. Seek emergency medical attention if you experience a thunderclap headache. ⁷
• Migraine: A migraine is a type of severe head pain known for causing sensations of throbbing pain on one or both sides of the head. It is commonly accompanied by nausea and extreme sensitivity to light and sound. The frequency and duration of migraines varies from person to person, but it is reported that people who have migraines usually experience them chronically. Because of this, they are often classified separately from a regular headache. ²

Migraines vs Headaches: What’s the Difference?

Migraines differ from headaches in several ways. Other than the unique type of pain associated with migraines, they are also known for occurring regularly throughout an individual’s life. It is extremely uncommon for a migraine sufferer to experience only one migraine in his or her lifetime. The Mayo Clinic highlights a few factors that make individuals more susceptible to migraines, including:

• Family history: If you have a relative who gets migraines, your likelihood of developing migraines increases.
• Age: Migraines can begin at any age, but typically begin in adolescence. For most individuals, migraines peak in frequency and severity between ages 30 and 40, then gradually decrease.
• Gender: Women are three times more likely to experience migraines than men.
• Hormonal changes: For women, migraines often begin around the onset of menstruation and improve after menopause.

Migraines also last significantly longer than other types of headaches. The pain associated with a migraine can last for up to 72 hours if untreated and many migraines include symptoms a few days before and after head pain.

• Prodrome: Prodrome is the period of symptoms that occur before a migraine including constipation, mood changes, food cravings, neck stiffness, increased thirst and urination, and frequent yawning. Individuals may experience any combination of these symptoms before the onset of a migraine, or none of these at all. ²
• Post-drome: Post-drome is the feeling of fatigue or confusion that many migraine sufferers experience the day after head pain subsides. Some people report feelings of elation or brief flickers of pain. ²

Managing Headache and Migraine Pain

Fortunately, most headache and migraine pain can be managed at home without seeking medical attention. If you are experiencing a headache, depending on the severity of the pain, try the following to help provide relief. The Mayo Clinic recommends: ⁸

• Taking an over-the-counter painkiller like ibuprofen or acetaminophen.
• Relaxing in a dark, quiet room.
• Sleeping, if possible.
• Applying a hot or cold compress to your head or neck.
• Taking a warm bath or shower.
• Sipping caffeinated tea or coffee. Caffeine in small amounts has been shown to relieve migraine pain and enhance the pain-reducing effects of acetaminophen and aspirin.

When to See a Doctor

If you are unable to manage your headache at home, it may be necessary to seek medical attention. ³ Contact a doctor if you experience any of the following:

• Your headache is accompanied by unexpected symptoms or pain somewhere other than your head.
• Your pain is persistent or worsening.
• Your pain interferes with your ability to perform daily activities.
• You experience a thunderclap headache.
• Your headache was caused by coughing, sneezing, exercise, or sexual activity.
• Your headache began shortly after a head injury or other trauma.
• You take pain medication on a regular basis.
• The symptoms of your migraines change.

Headaches and migraines are extremely common and are generally not a cause for concern. However, in rare circumstances, they may be the symptom of an underlying condition that should be addressed by a medical professional. By understanding the types and characteristics of headaches, you can identify the best way to address your pain, manage your symptoms, and prevent headaches in the future.

Sources:

¹ https://www.flushinghospital.org/newsletter/june-is-national-migraine-and-headache-awareness-month/

² https://www.mayoclinic.org/symptoms/headache/basics/causes/sym-20050800

³ https://headaches.org/resources/when-to-see-a-healthcare-professional-2/

⁴ https://www.mayoclinic.org/diseases-conditions/tension-headache/symptoms-causes/syc-20353977

⁵ https://www.mayoclinic.org/diseases-conditions/cluster-headache/symptoms-causes/syc-20352080

⁶ https://www.mayoclinic.org/diseases-conditions/sinus-headaches/symptoms-causes/syc-20377580

⁷ https://www.mayoclinic.org/diseases-conditions/thunderclap-headaches/symptoms-causes/syc-20378361

⁸ https://www.mayoclinic.org/diseases-conditions/migraine-headache/in-depth/migraines/art-20047242

Are you someone who exercises regularly? If not, it’s okay! It’s never too late to start. Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.¹ There are different types of exercises, such as swimming, running, jogging, walking, and dancing. Whatever you choose, being active has been shown to have many health benefits, physically and mentally. Check out these top five ways regular exercise benefits you:

1. Boosts Your Mood – Exercise has been shown to improve your mood and decrease negative feelings of depression, anxiety, or stress.¹ Have you ever heard of your brain producing something called endorphins? Endorphins are chemicals that trigger positive feelings and reduce your perception of pain. Whether you are pushing yourself at the gym or going for a walk in your neighborhood, physical activity can increase the production of these endorphins. According to Healthline, “One study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood.”
2. Lose a Few Extra Pounds – Your body needs energy to burn fat. The three ways your body uses energy are food digestion, exercise, and maintaining normal body functions. With regular exercise, your body will increase its metabolic rate and burn more calories, which can help you lose weight. To keep the weight off, it’s recommended to combine aerobic exercise with resistance training to lose fat and build muscle.
3. Good for Muscles and Bones – Regular exercise can build muscle and is good for your bones. Adding strength training to your workout routine (like lifting weights or doing bodyweight exercises) can stimulate muscle-building, provided you are eating enough protein. When you exercise, your muscle fibers are damaged. As you recover from a workout, your body repairs these fibers by fusing them and releasing hormones that help your muscles grow. As for your bones, participating in high-intensity activities like gymnastics, running, or sports like basketball have been shown to promote higher bone density than non-impact activities like swimming or cycling.¹
4. Increase Your Energy – Have you ever finished a workout and felt like you had more energy after than you did before? That’s because regular exercise can boost your mood and increase your energy levels. According to Healthline, “One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue. Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses.”
5. Reduce Your Risk of a Chronic Disease – Lack of regular exercise is a primary cause of chronic disease.¹ With regular exercise, your body will:
   1. Improve Insulin Sensitivity
   2. Improve Cardiovascular Fitness
   3. Improve Body Composition
   4. Lower Blood Pressure
   5. Lower Blood Fat Levels

With lack of exercise, you may develop some extra belly fat, increasing your risk of type 2 diabetes. Exercising regularly will reduce this body fat and decrease the risk of developing chronic conditions.

Now that we have covered some benefits of regular exercise, let’s talk about the benefits of working out at home. You don’t have to go to a gym to add regular exercise into your daily routine and achieve your goals. You can easily exercise from the comfort of your own home. Here are some benefits of skipping the gym membership and working out at home.

• Workout where you want, when you want. There is a certain freedom that comes with working out in your own home. Can’t sleep and feel like being active? Get on your treadmill at 2 a.m. You’re in control of your home gym. Set your own rules and your own pace, blast your favorite music, and get started.
• Skip the distractions that you would normally have at the gym. From TVs to talkative gymgoers, the gym is full of distractions that can hurt your workout. Avoiding these distractions allows you to focus solely on your personal fitness goals and get things done.
• Avoid the stress of feeling like you’re being watched or judged by others. Even though this is probably not true, this is a common feeling many people experience at the gym. If you want to try a new workout or exercise routine, being able to do this from the comfort of your home can help avoid the stress you may feel at the gym.
• Add time back into your schedule. When you have a gym membership, you have to plan out when you’re going to wake up, get dressed, drive to the gym, etc. When you are working out from home, you can roll right out of bed and workout in your pajamas if you want to!

What if you don’t have workout machines or anything “fancy” for your workouts at home? Not a problem! Create your workouts using strength training, which helps move your body with some type of resistance. All you need for this is:

• You body weight (no weights required!)
• Dumbbells
• Resistance Bands

Because strength training is versatile, you can basically work out anywhere you want! To get started, always begin with a warmup. Get your body warm by doing a light exercise for a five to 10 minutes. This can be as simple as taking a brisk walk or jogging in place. Once you are warm, you can choose to start your exercise. Here are some basic exercises you can start with, provided by Healthline:

1. Lunges

• Start by standing up tall, feet shoulder-width apart.
• Step forward with your right foot and lower your hips toward the floor until your right leg is at a 90-degree angle and your left knee is parallel to the ground. Make sure your front knee doesn’t go beyond your toes.
• Lengthen your spine to keep your torso upright.
• Hold this position for 5 seconds or longer.
• Then step your right foot back to meet your left and repeat this movement with your left leg.
• Repeat 10 to 12 times, then rest briefly and do another set.
• Lunge variations include walking lunges, jumping lunges, lunges with a torso twist, and side lunges.

2. Squat to Overhead Raise

• Stand with your feet slightly wider than your hips and your arms alongside your body.
• Slowly lower your hips down into a squat position.
• Press up to come back into standing and raise your arms overhead.
• Return to the starting position.
• Do 1–3 sets of 8–12 repetitions.

3. Planks

• Rest on your forearms and toes only, keeping your body in a straight line with your buttocks clenched and your abdominal muscles engaged.
• Try to hold this position for 30 seconds. If that’s too hard, start with 20 seconds.
• As you get stronger, try to hold the plank position for 1 minute or longer.

4. Pushups

• Start in a plank position with your palms directly under your shoulders.
• Keeping your back flat and bracing your core, lower your body by bending your elbows until your chest almost touches the floor.
• Immediately push your body back up to the starting position.
• Repeat 8–12 times. Start with 1–2 sets and build up to 3 sets as you get stronger.

5. Resistance Band Pull Apart

• Stand with your arms extended in front of you at chest height.
• Hold a resistance band taut with both hands. The band should be parallel to the ground.
• Keeping your arms straight, pull the band toward your chest by moving your arms outward to your sides. Initiate this movement from your mid-back.
• Squeeze your shoulder blades together and keep your spine straight. Then slowly return to the starting position.
• Do 1–3 sets of 15–20 reps.

6. Hip Extension

• Loop the resistance band around both your ankles. You can use a chair or wall for balance.
• Keeping your body upright, pull your left leg back as far as you can, keeping it as straight as possible.
• Slowly return to the starting position.
• Complete 12 reps with your left leg, then repeat with your right leg.
• Complete 2 sets on each side. Work up to doing 3 sets as you build your strength.

7. Dumbbell Shoulder Press

• Stand with your feet shoulder-width apart.
• Pick up the dumbbells and raise them to shoulder height. Your palms can face forward or toward your body.
• Raise the dumbbells above your head until your arms are fully extended.
• Pause in this position for a few seconds, and then bring the dumbbells back to shoulder height.
• Do 1–3 sets of 8–12 repetitions.

8. Dumbbell Triceps Kickback

• Grab two dumbbells and hold one in each hand.
• Bend your torso at a 45-degree angle and bend your elbows so they form a 90-degree angle.
• Then straighten your arms out directly behind you, engaging your triceps as you go.
• You can either do one arm at a time, or both together.
• If you’re a beginner, start with 1–2 sets of 8–12 reps and build up to 3 sets as you get stronger.

Once you finish your workout, it’s important to add in a cool down session. This is an easy exercise done for five to ten minutes, allowing your breathing to slow and heart rate to lower. You could take this time to walk or do some stretches.

Now that you have the information you need to start adding regular exercise into your routine, what are you waiting for? Start by doing some basic exercises at home and begin to experience the health benefits that come with it.

Sources:

https://www.healthline.com/health/exercise-fitness/strength-training-at-home¹

Spring has sprung and now is the perfect time to give your medicine cabinet a good spring cleaning. Making sure that you regularly dispose of unused or expired prescriptions and over-the-counter medications is a simple and effective way to keep your family safe and healthy. However, it is also important to make sure that you are doing so properly.

Approximately 60,000 young children are brought to the emergency room each year because they got into medicines that were left within reach.² Additionally, according to a 2015 National Survey on Drug Use and Health, more than 5,700 Americans misuse medication for the first time every day.⁴ Where do you keep the prescription and over-the-counter medications in your home?

Proper Medication Disposal

Every year in communities across the US, local law enforcement hold a DEA sponsored prescription take back day where anyone can come in and drop off their unused and expired medications. This year, the event takes place on April 24^th, 2021. Utilizing these events is the best way to dispose of most types of medicines (both prescription and over-the-counter). In 2020, over 492 Tons of medications were collected at over 4,500 collection sites.

Additionally, there are year-round pharmaceutical disposal locations that are DEA authorized collectors. To find the closest one to you, click here.

If you cannot get to a drug take-back event or if there are no disposal locations near you, you can still safely dispose of your unused or expired medications at home in your household trash. To do so, follow these steps below for proper disposal:¹

1. Remove the drugs from their original containers and mix them with something undesirable such as used coffee grounds, dirt, or cat litter. This makes the medicine less appealing to children and pets.
2. Put the mixture in something you can close such as a zipper storage bag to prevent the drug from leaking or spilling out.
3. Throw the container in the garbage.
4. Scratch out all your personal information on the empty medicine packaging to protect your identity and throw the packaging away.

It is best practice to use one of the three options above and only flush medication down the toilet as a last resort. You should only flush prescription medications down the toilet if the label or accompanying patient information specifically instructs you to do so (i.e., specific medications, such as prescription pain relievers that have a high potential to be abused. If you are unsure, check the FDA’s list of medicines recommended for disposal by flushing).²

Medication Storage & Safety

In addition to regular and proper medication disposal, it is also important to follow some basic medication storage and safety tips to reduce the potential for improper use.

First and foremost, keep medications up and out of sight, specifically away from places where babies, toddlers, or pets can reach them. According to SafeKids Worldwide, 23% of young children who got into medicines and ended up in the emergency room had found pills / tablets on the ground, and nearly 20% got into medicines stored in purses or diaper bags.³ Save the Poison Help line (1-800-222-1222) in your phone in case someone in your home ingests medications they should not have.

Location also matters because most medications require a cool, dark, and dry place as heat and humidity have the potential to damage them. You should also avoid storing medications in the bathroom if it does not have proper ventilation. Be sure to check the packaging to see how to properly store the medication as some also require refrigeration.

Other common best practices include:

• Always keep medications in their original containers and separate each person’s medications to avoid accidentally taking someone else’s.
• Don’t take pills in the dark so you can make sure you are taking the right medication.
• Open medicine over a flat countertop so if you drop a pill you can find it easily.

Talking with Your Family

It is important to take time and talk with children and adolescents about the dangers of drug misuse and abuse. Parental influence is one of the key drivers in reducing substance abuse and providing boundaries and expectations will help your children avoid unsafe situations.

For children in elementary school, start by talking with them about how medicine can sometimes look like candy and how knowing the difference is crucial. GenerationRx – a program developed by The Ohio State University College of Pharmacy – offers a ‘Candy vs Medicine’ game you can utilize to help educate your children:

When talking with teens, it is best to offer them several alternative ways to turn down an invitation to take drugs. In a recent study, only 31% of teens reported that they learned about the risks of drugs from their parents. Teach teens the three Rs of prescription drugs:

• Respect—Respect the power of your medicine and the value of medicines properly used.
• Risk—All medicines have risks as well as benefits. Risk increases dramatically when medicines are taken improperly.
• Responsibility—Take responsibility for learning about how to take each medication safely.

There are resources and toolkits available for you to use to help you navigate the important conversations you should be having. Click here to find toolkits for your family.

Knowing the Issue

In the United States, drug overdose is the leading cause of accidental death. Visits to emergency departments for problems associated with the misuse of medications exceed those for using illicit “street” drugs.⁴ Drug misuse can be done by taking more than what is prescribed, taking medications for a reason different than what it was prescribed for, or sharing/taking someone else’s prescription medications.

Americans also consume more than 80% of the world’s supply of prescription painkillers. In 2019 over 70,000 Americans died from a drug-involved overdose including illicit drugs and prescription opioids. Controlled substances pose the highest risk for dependency and misuse and during 2020, the US saw a significant uptick in reported opioid-related mortalities.

By properly disposing of your medications, you can help reduce the amount of drug misuse and abuse in your family and community. Talk with the pharmacy for questions or more information

1. https://www.fda.gov/consumers/consumer-updates/where-and-how-dispose-unused-medicines
2. https://www.bemedwise.org/your-medicines-self-care/drug-storage-and-disposal/
3. https://www.safekids.org/infographic/medication-safety-infographic
4. https://generationrx.org/learn/learn-at-home/