11 Natural Remedies for Headaches

11 Natural Remedies for Headaches
11 Natural Remedies for Headaches

Everyone gets those pesky headaches that prevent us from doing the things we love or need to do. Some even turn into migraines and cause other problems as well. I am writing this post because I have recently had this experience again and it last 3 days causing me to miss work.

For some, you pop some Tylenol, ibuprofen, or Excedrin as soon as one starts so that it (hopefully) does not get any worse and maybe goes away. Some people even require prescription medications for there headaches.  I have made a list of holistic, natural remedies for these headaches so maybe we won’t have to depend so heavily on these medications that make us feel better. And they will be all in one spot so next time I get that awful headache I can just go down the list of these natural remedies before trying western medicine and see which one works for me. I am not a doctor and I am by no means suggesting that you not medicate if needed.  You do what is best for you. I am simply supplying you with other options.

  1. Drink a glass of water.  Dehydration headaches occur because the brain, which is 80% water, shrinks and pulls away from the skull. Also when dehydrated, the blood vessels dilate to get more blood flow to the brain which can cause inflammation and swelling. (Sound painful?!?!) Statistics have found that 75% of Americans are chronically dehydrated. So chances are high that this may be the cause of your headache which is why it is number 1.

**Fun fact: Most people should drink at least half their body weight in ounces of water per day. (Ex: if you weight 100 lbs you should drink 50 oz of water per day). This increases if you drink coffee, tea, soda, exercise, or sweat. And this does not apply if you have kidney or heart problems (or infants of course).

11 Natural Remedies for Headaches
11 NATURAL REMEDIES FOR HEADACHES

2. Do some yoga! That’s right. Yoga can help relieve headaches by helping blood flow to the brain more easily and relieving tension that can cause headaches.

Try this yoga sequence.  (I really like Yoga with Adrienne!)

3. Drink some caffeinated tea. Caffeine can both be a trigger and inhibitor of headaches. Caffeine is a vasoconstrictor, which is why it helps with a headache. The blood vessels dilate prior to and causing your headache or migraine, so caffeine constricts those same blood vessels which is why it can help with headaches

Essential Oils for Headache Relief
Essential Oils for Headache Relief

4. Try some essential oils. There are many causes of headaches and so there are many essential oil treatments as well.

º  For general headache with no apparent cause: combine 3 drops                            of lavender and 1 drop of peppermint into one bottle and then                             add 1 drop of the combination diluted in 1 drop of carrier oil and                           massage around the temples and the base of the skull along the                           hairline. (This is my essential oil go to for headaches).

º For nervous headache/tension headache: combine 3 drops of                                lavender and 1 drop of chamomile roman in a bottle and then                                add 1 drop of the combination to 1 drop of a carrier oil and                                      massage around the base of the skull along the hairline.

Also massage over the solar plexus (upper abdomen) in a                                        clockwise direction using 3-5 drops of the following blend                                      diluted in 5 mL of carrier oil: 1 drop geranium, 2 drops lemon, 3                            drops lavender.

º For headache caused by sinusitis there are 3 combinations that                            can be used.

Steam Inhalation: Blend 3 drops rosemary, 1 drop thyme linalol,                         1 drop peppermint, 1 drop geranium; place 3 drops in a bowl of                             hot water and inhale the steam through the nose with the eyes                             tightly closed.

Tissue Inhalation: Blend 2 drops rosemary, 1 drop geranium,                                 and 1 drop eucalyptus radiata; place 1 drop of the blend on a                                   tissue (or cotton ball) and inhale as needed.

Massage: Blend 5 drops rosemary, 5 drops geranium, 2 drops                                eucalyptus radiata, and 1 drop peppermint; dilute 3-5 drops of                              the combination with 5 mL of carrier oil. Massage starting                                      around the neck and moving behind and in front of the ears. (Be                          very careful to avoid the eyes).

***For more information on essential oils, leave a comment or send me a message.***

Essential Oils for Headache Relief
Essential Oils for Headache Relief

5. Take some magnesium. A low magnesium level has been linked to migraines and most people do not get the recommended 400 mg per day. Foods high in magnesium are dark chocolate (an excuse to eat chocolate…), avocados, nuts, seeds, fatty fish, legumes, bananas, leafy greens, whole grains.

6. Take a B-Complex vitamin.  Vitamins B2, B6, and B12 have all been linked to preventing headaches. Taking a B-complex vitamin will get you these three and more. Vitamin B is a water soluble vitamin so overdose is very rare. I think I am going to start taking one!

7. Take a detox bath. Relaxing in a hot bath can help relieve any tension that is causing your headache. Also if you add epsom salt your body can absorb some magnesium (yay multitasking!). Throw in 2 cups apple cider vinegar and 1 cup of baking soda and it will help draw out toxins from your body and increase your immunity.

8. Use a compress. If you don’t know whether to use a warm or cold compress, try both and see which one feels better. With my last headache, I thought cold would feel better but warm actually did.

9. Reflexology. A good ‘ole massage of your toes could help with that headache. According to this study, the participants reported that the reflexology helped or cured their headaches over the 3 month period and some were able to stop medications completely.

10. If you are into chakras and crystals then you can try some selenite, amethyst, and clear quartz. Go here and learn how to use these crystals.

11. Cut out gluten. This one will not be a quick fix but I am adding it because I did not know there was a link to gluten sensitivity and headaches and I am betting that most of you didn’t either. Studies have shown that even though someone doesn’t have celiac disease, they can still have gluten sensitivity that shows up as headaches or migraines. So if you get these frequently then maybe that is something to think about.

***Not all essential oils are created equal. I promote doTERRA essential oils. You can contact me if you have any questions or would like to know where to get these.***

11 Natural Remedies for Headaches
11 Natural Remedies for Headaches

 

21 Ways to a Happier Depression

21 Ways to a Happier Depresison
21 Ways to a Happier Depression

 

I have spoken before about my constant battle with stress and anxiety. This is a real thing that some people just do not understand. I don’t think that I have it super bad, but I know some people do. I get stressed about cleaning, MONEY, work, if I am doing the right things for my kids….the list goes on and on and on and on…… The stress and anxiety have gotten so bad that I was unable to really function. I was not happy at home…I REALLY wasn’t happy at work. When I was at home I would completely ignore things that needed to be done as far as housework goes. I couldn’t do it all so I just didn’t do any of it.

This is an ongoing battle for me and for others.  Aside from medication (which I recommend if you need it….don’t let the stigmatism around mental health prevent you from being healthy and happy), I have searched for other ways to relieve some of this stress and anxiety. I have joined a Facebook group, started eating healthier and working out more frequently (still not as often as I should), yoga and meditation and reading some books.

“I couldn’t do it all so I just didn’t do any of it.”

The first book I have read is called 21 Ways to a Happier Depression. It has some interesting ideas on how to deal with anxiety, stress, and depression, like trying your hand at painting, or writing a letter to someone who has touched your life in some way whether it is your favorite artist or baseball player or even an elementary school teacher. This book is written by Clinical Psychologist, Seth Swirsky and are things that he not only uses himself but recommends to his clients.

De-stress, be happy, and get rid of anxiety
De-stress, be happy, and get rid of anxiety

If you are thinking, “I don’t have time to read!” Then this book is literally for you. It is a quick and simple read. You will have a sense of accomplishment when you finish reading it.  I read half of it in one day and I have a 4 year old and 1 year old. You can totally knock this book out in a couple days and then you can start putting some of these into practice and really start to feel less stress and be happy again.

 

 

20 minute Full Body Workout

20 minute full body circuit
Photo by Heather Schwartz on Unsplash

So I got up yesterday, got ready to go for a run, opened the door, stepped outside and turned my butt right back around and came back inside. It was too cold out there for me (I’m a wimp) and it was really windy. I decided to come up with a 20 minute full body workout that I could do in the safety and warmth of my own home.

If you like to sweat or like to be sore the next day (which I do) then this 20 minute full body workout is for your. It requires no equipment which means anyone can do it anywhere. So no excuses! I would say this is a medium experience workout so feel free to adjust it to your needs.

This is a circuit workout so do each exercise for 30 seconds, rest for 10 seconds, do the next exercise for 30 seconds with a 10 second rest and then repeat the section 3 times before moving to the next section.

Without further ado, here it is! I hope you enjoy it as much as I did.

20 minute full body circuit
20 minute full body circuit

Try it out and let me know what you think!!!

 

If you liked this workout, check out this 20 minute cardio workout!

Bone Broth

How to Make Bone Broth
How to Make Bone Broth

**Disclaimer: This post uses affiliate links.**

This time of year especially, our immune system needs all the help it can get. There are many different things you can drink, eat, and essential oils you can use to help give your immune system the boost that it needs. One of those things is bone broth!

This can be chicken or beef bone broth. This broth is simmered for hours to days to extract as much nutrition from the bones and whatever vegetables you put in it. And it is delicious. My favorite is the beef broth!

Whatever you choose, chicken or beef, it needs to be organic grass fed beef or organic free roaming chicken. I used “all natural” chicken once and believe me I could tell a difference. (At the time, I did not realize there was a difference.)

This broth is known to help with immune system, decrease joint pain, help with arthritis  gut issues. I try to drink at least 1 cup a day, and if I am feeling crummy, I drink 2.

Bone broth is high in calcium, magnesium, and phosphorus which makes it great for bone and dental health. And because it has a high collagen content, it is also great for your joints!

If you don’t have the time (or urge) to make your own bone broth but still want to get the benefits from this amazing source, there are plenty of good ones on the market! You can get go here to get some bone broth.

How to Make Bone Broth
How to Make Bone Broth

It is pretty easy to make. You need a big pot. (I use a five gallon pot.) If it is beef bones these first need to be roasted in the oven at 350 for about 30 minutes. Add them to the pot, pour in filtered water and 2 tablespoons of apple cider vinegar and let soak for 20 minutes. The apple cider vinegar helps get the bones ready to release there nutrients.

How to Make Bone Broth
How to Make Bone Broth

Next add in your vegetables. I did 1 onion loosely chopped, 3 stalks of celery, and about two handfuls of baby carrots. All vegetables are organic. You can season with whatever you want. I just seasoned with Himalayan salt about 2 teaspoons.

Next bring to a boil and then turn down to simmer. For chicken bone broth, simmer for 24 hours. For beef bone broth, simmer for 48 hours. Check it about 2 hours in and skim off the impurities that float to the top.

Enjoy!

How to Make Bone Broth
How to Make Bone Broth

Healing Bone Broth


Total Time 12 minutes
Author Wellness by Tracie

Ingredients

  • 2 lbs poultry or beef bone
  • 2 tbsp apple cider vinegar
  • 3 stalks organic celery loosely cut
  • 1 medium organic onion loosely cut
  • 3-4 organic carrots loosely cut
  • 2 tsp Himalayan salt
  • 2 chicken feet (optional)

Instructions

  1. If using beef bones, roast these in the oven at 350 for about 30 minutes.  

  2. Then place these in a large pot (or place the 2 pounds of chicken bones in the pot), pour in filtered water, and apple cider vinegar.
  3. Let sit for 20 minutes to get bones ready to release nutrients.
  4. Place all vegetables in pot with bones and add in any seasonings you are wanting to use. 

  5.  Bring to a boil and turn down to a simmer. 
  6. If making chicken broth, simmer for 24 hours. If making beef broth, simmer for 48 hours. 

  7. Enjoy!

 What herbs do you put in your bone broth?!

Detox Bath for Kids

Detox Bath for Kids
Detox Bath for Kids

**Disclaimer: This post uses affiliate links.**

It is cold and flu season and the flu is really bad this year  (as it is every year). Because I am a healthcare worker I know colds just need to run their course. But when my girls both got a cold a couple weeks ago I had to do something. My youngest just looked and acted miserable. She had a low grade fever, red, puffy cheeks, watery eyes, and a snotty nose. So I did what any holistic mama would do….I gave her a detox bath.

Detox Bath for Kids
Detox Bath for Kids

Why should you give your kids a detox bath?

  • To flush toxins out of their little bodies.
  • To strengthen their immune system
  • It also promotes relaxation (don’t you feel relaxed after a hot bath?!) 
  • And the magnesium can help sore muscles and pain (for their constant growing and changing bodies)

Since I am new to all of this, I had to do a little research first. I came up with a few safe and important ingredients. I had no idea how many different things you could put in bath water!

Kid's Detox Bath
Kid’s Detox Bath

Ingredients:

  • epsom salt (1/2 cup for kids and 1 cup for adults)
  • baking soda (for unfiltered water) (2 tbsp for kids and 4 tbsp for adults)
  • ginger (I couldn’t find an actual amount so I did 1 tbsp in the kids bath and 2 tbsp in mine) (contains antibacterial properties that will address cold, flu, and congestion and also raises the skins temperature).
  • Apple Cider Vinegar (About 1/2 cup) (Helps in the detoxification process)

Instructions:

  1. Fill bath halfway up with warm water.
  2. Pour in epsom salt and baking soda and stir with your hand.
  3. Put in ginger and stir in with your hand.
  4. Add apple cider vinegar and stir.
  5. Add cute kid and stir….wait that doesn’t sound right.
  6. Keep child in the warm water for at least 20 minutes. Distract by playing or reading.

 

Kids Detox Bath

She loved it! I gave her the detox bath right before nap time and she went right down. The next day she felt so much better. This is definitely going to be a necessary treatment from now on whenever one of my kids starts feeling yucky for sure. I am also going to try to give them one at least once a week too just to help remove toxins and help with overall health. Maybe even take on myself….you know…when I have time. Ha!

Detox Bath for Kids
Detox Bath for Kids

What have you used in your detox baths for your kids?

Cardio Workout

CARDIO WORKOUT
Photo by Jamie Street on Unsplash

 

Ok disclaimer: I am going to get all nursie! I can’t help it I guess. It is who I am. The info is important though.

In observance of Cardiac Awareness Month I have developed a cardio workout for you to try.  According to The Heart Foundation, heart disease is the leading cause of death in both men and women…it is also one of the most preventable. Some ways to prevent this disease are to know your risk factors, eat healthy, and exercise.

You should either do 30 minutes of moderate cardio five times per week (brisk walking, swimming, or mowing the lawn) or 20 minutes of intense cardio three times per week (running or aerobic dancing).

Other ways to take care of your heart is to maintain a healthy body weight, eat diets low in salt, saturated and trans fats and high in unsaturated fats.

Good cardiac health is important for men, women, and children. It is good to instill good habits in our children so that it is not as hard for them to “get healthy” later on in life…hopefully they can already be healthy.

Ok so on to that cardiac workout shall we!

 

20 minute cardio workout
20 minute cardio workout

Repeat each section 3 times before moving on to the next. Let me know what you think.

Healthy Heart

What other exercises/workouts do you want to see?

 

If you liked this workout, then checkout this full body circuit workout that requires no equipment.

Crockpot Whole Chicken

Crockpot Whole Chicken

For those of us with families, full time jobs, who don’t like to cook, or just too lazy to spend a lot of time in the kitchen (or a combination), this recipe is for you. It is super simple and only has about 10 minutes of prep time. I personally LOVE recipes with five or fewer ingredients. And this one was very tasty!

What you need:

  • Whole Chicken
  • Seasonings of Choice (garlic powder, onion powder, paprika, oregano, and basil is what I used but you can use whatever you want.)
  • Aluminum Foil

 

aluminum foil balls
  1. Roll up aluminum foil into 4 balls.
seasoned chicken

2) Rub seasonings on chicken inside and out. I like to make slits in the skin and rub some seasonings inside the skin. (I put more seasonings on after I took this picture.) Place in the crockpot and cook on high for about 4 and a half hours.

Crockpot Whole Chicken

3) Enjoy! Serve with any veggies.

What I like about this recipe is that it is very adaptable. You can use different seasonings each time you make it. And the meat is SO tender!

 

CROCKPOT WHOLE CHICKEN

Crockpot Whole Chicken

  • Servings: 10-12
  • Difficulty: easy
  • Print

What you need:

  • Whole Chicken
  • Seasonings of Choice (garlic powder, onion powder, paprika, oregano, and basil is what I used but you can use whatever you want.)
  • Aluminum Foil

Instructions:

  1. Make four balls of aluminum foil and place in bottom of crockpot.
  2. Season chicken with choice of seasonings inside and outside.
  3. Place chicken in crockpot.
  4. Cook for 4 and a half hours or until done.

Serve with veggies.

I have  this crockpot. I got it for Christmas and it is AMAZING!

What do you think of this recipe! 

**This post contains Affiliate Links.**

30 Day Minimalism Challenge

30 Day Minimalism Challenge

Stress and anxiety have been a real problem for me for as long as I can remember. I have a Type A personality where I want everything done a specific way. Ideally, everything is in its place and clean and organized with no clutter. But let’s be honest, I have 2 kids and 2 dogs (it was 4 at one point) and a husband who couldn’t care less about clutter or things being out of place. I am also the bread winner in our family and work outside the home 40+ hours a week. I get mommy guilt A LOT so when I am at home, cleaning is not what I want to be doing. And I choose not to. I don’t tell my kids “No, I can’t play with you because I have to clean” because I know that having a spotless house isn’t REALLY important and spending time with my kids is. They aren’t going to remember how (not) clean our house is….(maybe?) but they are definitely going to remember if we had fun playing together. With that being said, that does not make the stress and anxiety go away. I actually got to the point where I was just ignoring housework altogether because even doing the simplest tasks, like dishes, made me stress about all the other things that I didn’t have time for.

They aren’t going to remember how clean our house is, but they will remember if we had fun playing together.

Through pinterest, I ended up stumbling upon minimalism. (And now I’m way obsessed). When I found minimalism, I started thinking about when in my life I felt the least stressed. I was travel nursing with my husband and 1 year old at the time (so about 3 years ago…that’s a long time). There were two places that I actually felt relaxed overall. We lived in a small two bedroom apartment and because we were traveling we literally only had what we needed. There were a few things that came with us that we didn’t need but wanted and that was ok. The point is, there wasn’t a lot of clutter and I actually felt like I had time to relax. Ahhh, relax! I usually don’t know the meaning of that word. I think I may have lost the meaning somewhere again. Even when I am sitting on the couch or taking a hot bath (yea right!) I am still thinking about all the things on my never ending to-do list. Why is adulting so hard? I keep saying, “One day it will get easier. And one day I won’t have to do this or that.” But why not now?!

So I found this 30 day  minimalism game, and I like challenges so I thought, why not? I just finished my second round of this challenge (I didn’t finish it the first time), and I feel a lot better.  Now, I want you to think about what you think a minimalist house looks like. You got that thought? Then I want you to get rid of it because that is not what my house looks like. Not even close. It is a work in progress.  I have decluttered 1 and a half truck loads of “stuff” that we didn’t need, want, or use and donated it to the Salvation Army. That stuff was just taking up space, collecting dust, and stressing me out. And I plan to keep going. With this challenge, you declutter one thing on the first day, two things on the second day, three things on the third day, and so on and so forth. Sound easy? Sure maybe the first week but once you have to continuously find 15 or 20+ things to declutter, it will get a little harder.

30 Day Declutter

 

Where I started:

  1. I already had some things set aside to sell but just hadn’t gotten around to it. It was one more thing on my to-do list and having it all piled up just sitting there stressed me out. So I loaded all that up in the truck for donation.
  2. I then went through my closet and drawers and used the Kon Mari method for deciding what to keep and what to get rid of.
  3. After this, I was on a role and did the kid’s closets and drawers as well. I kept our favorites and got rid of the clothes that were too small and those they didn’t wear. Before we decluttered we could barely close their drawers but after it was way more organized. I do keep the clothes my oldest has grown out of for my youngest (both girls so why not). They are separated by size in my youngest’s closet.
  4. I then went through my books. I immediately got rid of books that I was never going to read and books that I didn’t absolutely LOVE.
  5. And last, was the toys. We still have a ways to go with  the toys. I had my oldest help me decide which toys to “keep.” Of course, she is four so we can only do that in short spurts before she gets distracted. I was able to put all my 18 month old’s toys in one bin when we were finished so that is progress!

We got rid of broken toys, toys without pertinent pieces, and cheap toys (like from kids meals or the $3 bin at target). When we came across a toy she hadn’t played with in a while, I would say, “I don’t think you have played with this toy in a while. What do you think? Should we keep it or give it to a kid who doesn’t have many toys?” Every time she said to  give it away.

30 Day Minimalism Challenge
30 Day Minimalism Challenge

So that is where I started and how far I have gotten with one full round. What do you think? Are you going to give it a try?

Why Whole Health Living is MY Answer

Why Whole Health

Hello everyone! This is my very first blog post!! First of many. For those of you who don’t know, (and haven’t read my ‘about me’ page yet), I have been a registered nurse for about six years. I have worked in a variety of different areas and discovered something about healthcare. Healthcare these days is not focused on preventing illnesses, but more along the lines of treating the symptoms by pushing pills. Don’t get me wrong. I like my job and helping people and healthcare has come a long way, but I just want to do more and what I can do at work is limited by my license.

Let me tell you what whole health is. Whole health is literally focusing on every aspect of your health. Everything from what you put into your body, how much exercise you have, how stressed you are, what kinds of relationships you have, what chemicals you are exposed to…etc. I became interested in natural and holistic remedies about three years ago and since then I have done research and decided to change mine and my family’s lifestyle. We have a long way to go still but we have done so much already.

Why Whole Health Living is My Answer
Why Whole Health Living is My Answer

Let me tell you the big thing that got this started. I had already been researching a little but my focus was mainly on healthy eating and exercise. About a year and a half ago, where I worked we had an increase in female patients in their thirties and forties with cancer. These were previously healthy women with no pre-existing conditions. One was even a marathon runner who tripped and broke a rib while running. From the chest x-ray they found that she had lung cancer. This lady was in her 30’s with no symptoms and had never smoked a day in her life. I will be 30 in just a few days and I am in pretty good health. Big wake up call for me.

I started doing more research to see what could possibly be the cause of the increase in women with cancer and stumbled on information about cancer causing chemicals in things like cleaning products, make up, body wash, and even chemicals put on the foods we nourish our bodies with. Before now I had never really paid that much attention to organic and non-gmo food except to know that it cost more. Exposure to these chemicals can even expand as far as the products used to build your house, what your mattress is made out of and even what my children’s car seats are made out of. Whew! All that stresses me out and gives me anxiety. I am going to focus on the smaller things right now and the things I can change. But it is scary to me just how many chemicals surround us daily.

“I had never really paid that much attention to organic and non-gmo food except to know that it cost more.”

This blog is the focus of everything wellness. Everything from exercising and healthy eating to the awareness of hidden chemicals that can actually make you (and your kiddos) sick and how to avoid them. I work in healthcare, so I see unhealthy people everyday. Your health is directly related to three very important factors that everyone has control over: your diet, how much you exercise, and your stress level. (I am going to do a post about these later…this one is getting so long). Everyone has to start somewhere and it is a long journey.

I am also using this blog as a resource for myself. I LOVE learning new things. (I mean “love” in every sense of the word. I would go to school forever if I could get paid to…just saying.) So I started this blog as a way for me to “take notes,” in a sense, of what worked and what didn’t.

I have so many ideas and plans for this blog and I am super excited to get started.

Where are you on your journey to living a whole health focused lifestyle…newbie, getting there, or expert? Offer any tips and tricks.