10 Tips For Migraine Relief


So you suffer from migraines too?

I’m sorry… I understand.  I really do.  And for the first time in probably 25 years, I’ve finally figured out how to find *some* relief.  Some.  And if you truly get migraines, you are like me and desperate for ANY relief.  So read on…

I started getting them in my teens, about every 6 weeks, and consistently for 3 days each time.  For 24 years.  Yes the dark room, yes nausea and throwing up, yes please crush my head with some metal plates.

Not my finest moment, but I documented my last migraine attack:

 


Just like everyone’s symptoms and frequencies are different, relief comes in different combinations.

Combinations.  There is not one thing to relieve migraines.  It’s a lot of factors.  I am convinced I get them because my personality is go go GO, so much that I am anxious and stressed all the time, not sleeping enough, not eating regularly, saying yes to everything and then the migraines hit because it is the ONLY way I become forced to do absolutely nothing for 3 days.  Well, I do the bare minimum like go to work still and finish my responsibilities (while literally dying inside), then running home and crashing on the bed not because it makes me feel better but because I  just need to close my eyes and dig my fists into my temples. Sound familiar to anyone?  Oh and you have kids too?  Forget about it.  Worst mom ever.

Wow that was a lot of venting.  Moving on.

Here are 10 tips (or superstitions) that have worked for me:


1) Stay really hydrated.  I literally chug a glass of water about every hour.  Don’t believe me?  This is my water bottle, I mean 64 ounce jug.  I put my daughter’s 8 ounce cup on the side for comparison.  I don’t care how much you hate water.  That’s why I said chug.


2) Goodbye caffeine!  When I got pregnant with my first daughter 6 years ago, I gave up caffeine. If you really need coffee, switch to Decaf and just  let the flavor convince you that there’s a caffeine kick.  Otherwise, tea.  Decaf tea has worked for me… but make sure the tannins in tea are not your trigger.


3) And that is my husband’s wine collection… yup, goodbye alcohol.  Remember, do you want a migraine???  I’m sorry… but it’s the truth.  Alcohol is definitely a trigger…


As a side note, if your significant other is like mine and loves wine but now has no one to enjoy it with, you must get them a Coravin.  It is a device that allows you to pour out a portion of wine through a little needle without popping open the cork and the wine stays fresh.  Pretty innovative!


4) Uh oh.  I know you hate me now.  I hate this post too.  My weakness: chocolate… mmm chocolate.  I love chocolate chip cookies.  I love chocolate ice cream.  I love these chocolate covered caramel macadamia nuts.  $&@!  Everything comes in moderation and is a trial and error PER PERSON.  My solution is everyday I have a whey protein smoothie that uses natural chocolate flavors and it has worked to satisfy my craving without triggering my migraine!  Whew!


5) Aspartame: An artificial sweetener used in lots of drinks or foods is a trigger.  I used to love having Diet Coke everyday.  Or Barq’s root beer.  Reach for that glass of water instead.  Chug chug chug!!!

6) Eat regularly and eat natural foods more often than not.  Fresh vegetables, fresh fruits, basically the less processed the better.  Opposite of fresh food: hot dogs. Sausages.  Those also have nitrates which I know trigger my migraines.  Opposite of fresh food.  Ramen packages that I grew up on and crave, but also have MSG, another trigger.  Natural, fresh, I know where this came from and how it was made or what ingredients it has… and eat regularly, aka let your body have a little bit of nourishment throughout the day.


7) Sleep enough.  Like my girls.  Strict bedtimes.  Full night’s rest.  Ha!  Guilty guilty guilty.  I said I had some ideas for relief… but trust me it’s hard!!!  I went to Hawaii and slept in, took naps, felt great, and the first day I get back?  5 hours of sleep.  Went straight through teaching 3 intense classes in a row plus 4 loads of laundry, cleaning the house, cooking dinner, catching up on work, all while taking care of my 2 and 5 year olds who were cranky from the time change.  Slept 5 hours at the end of that day.  How can I not expect to get a Migraine?


8) Bodywork.  I knew I always loved deep tissue massages but now I know that regular bodywork actually helps prevent migraine attacks.  I carry so much stress (as most people do) in my neck and shoulders.  I used to get massages randomly as a special treat, but a year and a half ago, I started seeing my amazing friend Bill Vrabel at Marin Power Yoga regularly as a form of treatment.  And he’s not a “follow a sequence I was taught” type person.  I don’t have to say anything about where it is hurting and he can follow the energy lines in my body to know where I am tight on any particular day.  You need to find someone like that.  And see them regularly.  My home treatment?  Lying on random tennis balls or using this truMedic massager at home.  Better than nothing!


9) Medication.  I tried meds before and they never worked because I would always take the pills too late.  But I kept taking them in hopes of some magic.  I stopped meds when I became pregnant and was off meds for the past 5 years… and my migraines were worse than ever.  Just last year I was desperate and restarted Sumatriptan.  The difference is I know my body better now that I have had migraines for 25 years.  I know before the migraine is coming.  I know that cloudiness that begins to fog up my brain.  I know that general whole body unwell feeling and loss of appetite.  If you catch that moment BEFORE your migraine, the medicine is magic.  At least it has been for me… and I completely believe my yoga practice has been what has helped me distinguish a deeper level of mind and body awareness.  I am more in tune with my body when it starts to drift into migraine mode.  On to my final tip: #10.


10) Do you do too much?  Are you constantly thinking?  Are you running around like a headless chicken most of the day?  If so, you need some form of stress relief that lets your brain stop thinking.  I recommend yoga.  And just like bodywork, you have to find the yoga class and teacher and studio and community that resonates with you.  You’ll know if you take a class, and simply feel better afterwards.  That’s it.  You’ve found something good.

I started yoga 15 years ago in hopes of relieving my migraines.  But I still drank coffee, alcohol, didn’t watch what I ate, basically did not follow anything else on this list… so… yup still had chronic migraines.  But it’s the combination of all the above.  Maybe it’s because I am a mom now and have to take care of others… that I started to really notice what I needed to do to take care of myself.  You know, like how they say on an airplane to first put on your oxygen mask before your child’s?  All I know is I cannot live with migraines and I cannot take care of my kids when I get an attack.  I needed to find relief, so for the past year I have committed to this list above.  Not perfectly by all means, but *more often than not.*
And for the first year in 25 years, I had only FOUR migraines in 2016 compared to an average of TEN each year (of 24 years!!!) before.  This year, it is April 2017 and boy am I due for one… but *knock on wood,* I haven’t had one yet.  I must be doing something right.

And to me, that shows there is HOPE.  The only reason I wrote this post spontaneously is because for the very very very first time in my entire life, I found hope with my migraines, and I pray that you do too.  I feel you.  I understand you.  These steps are not fun nor easy, and they do absolutely take commitment, but I wish for your healing.  Please leave a comment if any of this has helped.

Love,

Grace

PS #11) Do NOT do no-handed headstands.  They are absolutely a trigger for me!!!  Bad Grace BAD!!!

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Mommy and Me Yoga Poses

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Double Butterflies

Our kids just want to spend time with us.  They want to come to work with us, join our date nights, and help with errands.  In my household, I am always doing yoga, so therefore my kids want to do yoga with me all the time!

Teaching our kids yoga can provide them with so many benefits including: having healthy exercise habits, learning body awareness, and building strength and flexibility.  In addition, kids learn emotional skills such as: determination, patience, and focus.  Perhaps the most important lesson is learning how to breathe, and teaching our children to take slow deep breaths when they are faced with challenges to stay calm.

Next time you step on your mat at home, instead of practicing alone, try out some of these fun mommy and me poses!  I guarantee you will both love your time together!

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Double Upward Facing Dogs

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Double Planks

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Double Boats

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Double Chairs

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Double Trees

And one more if you are feeling adventurous… have fun!

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Supported Cobra Pose

 

How To Do A Sun Salutation

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So what exactly is a Sun Salutation (Surya Namaskar)?  There are several variations, but in general a sun salutation is a series of poses that flow continuously with your breath, and are often performed in the beginning of vinyasa yoga classes to warm up the body.  The most common sun salutation A consists of 8 main poses:

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  1. Mountain Pose (Tadasana)

This is your starting and ending pose.  As a stand alone pose, your feet can be hip distance apart, although in a sun salutation flow, your feet can be together.  Spread weight evenly through the four corners of your feet (outer edges of balls and heels of feet).  Engage your kneecaps, lengthen your spine and lift the crown of your head towards the sky.  At the same time, draw your shoulders back and down, and engage your ribs and naval back towards your spine.  Ignite energy from your feet to the crown of your head, and energize your fingertips towards the floor.  Take as many breaths as needed here to become grounded and still.

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2. Upward Salute (Urdhva Hastasana)

On your inhale, lift your arms up towards the sky and perhaps come into a gentle backbend.  Think of backbending from your upper back, lifting from your sternum versus collapsing in your lower back.

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3. Standing Forward Fold (Uttanasana)

On your exhale, fold forward by hinging from your hips and keeping your spine long.  As you fold, your arms can either swan dive out by your sides, or you can bring your hands together in prayer as you fold.  Soften your knees if

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4. Halfway Standing Forward Fold (Ardha Uttanasana)

On your inhale, lengthen your spine.  Your fingertips can be on the floor or on your shins, and your knees can soften as much as needed to create the extension in your spine.

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5. Plank (High Plank)

On your exhale, step back into plank, keeping your shoulders over your wrists and heels stacked over the balls of your feet.  Engage your core as you continue to lift your naval up towards your spine and prevent your hips from sagging.  Push down through your palms and lift your back side towards the sky.

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6. Low Plank (Chaturanga Dandasana or Four-Limbed Staff Pose)

On that same exhale as your plank, shift your weight forward so that your shoulders move beyond your fingertips and your heels glide forward over the balls of your feet.  Bend your elbows at a 90 degree, hugging your elbows to your ribs.  From the side profile,  your shoulders, elbows, and hips should be in a straight line, and your elbows stay stacked over your wrists.

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7. Upward-Facing Dog (Urdhva Mukha Svanasana)

On your inhale, press down on your palms and place the tops of your feet on the ground.  Engage your triceps as well as your quadriceps so only your hands and feet touch the floor.  Lift the crown of your head towards the ceiling and draw your shoulders down away from your ears.  Keeping the legs active will prevent “dumping” weight into your lower back.

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8. Downward-Facing Dog (Adho Mukha Svanasana)

On your exhale, use your core to lift your hips away from the floor and roll back onto the soles of your feet.  Press weight evenly throughout your palms, especially your fingers.  Straighten your arms and externally rotate your upper arms and shoulders, making space around your neck.  Move your chest towards your thighs and lift your tailbone towards the ceiling, creating as much length in your spine as possible.  Continue to draw your ribs in.  Reach your heels towards the mat, but it is not important for them to touch the mat.  Sometimes softening the knees will help you feel more length in the spine.  Rest for 1-5 breaths.

To return back to the starting Mountain Pose:

9. On your exhale, walk or hop your feet together between your hands.

10. On your inhale, Halfway Standing Forward Fold.

11. On your exhale, Forward Fold.

12. On your inhale, soften your knees, keep your spine straight and reverse swan dive to your Upward Salute.

13. On your exhale, return to Mountain Pose.  Stay for 1-5 breaths and complete the whole Sun Salutation A cycle 3-5 more times.  Feel the warmth in your body that you have created.

“As the sun spirals its longest dance, cleanse us.

As nature shows bounty and fertility, bless us.

Let all things live with loving intent

And to fulfill their truest destiny.”

~ Summer Solstice Blessing

 

 

 

#StopDropAndDance With Grace Ling Yu

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Can’t Stop the Feeling with Justin Timberlake #StopDropAndDance with Grace Ling Yu!

So you know when a catchy song comes on the radio, and your body just wants to MOVE? Well, that’s exactly how I feel, pretty much on a daily basis.  Justin Timberlake’s latest song, “Can’t Stop the Feeling,” is no joke.  When I first heard that song, it was around 10pm.  And I stayed up another 2 hours dancing.  By myself.  This was the video I ended up recording because I had to document my ridiculousness.

Of course that dance is very choreographed and if I were to teach it to you, I would have to break down all the steps and counts.

I’ve decided to start posting EASY TO PICK UP dance videos that require absolutely no breakdown of steps.  You can literally turn on the video and start dancing with me!!!  And it is such a good cardio workout, not to mention the obvious… it is SO MUCH FUN.  I even got a bunch of “backup dancers” from Marin Power Yoga to show you how much we love this!

I’m officially using the hashtag #StopDropAndDance with Grace Ling Yu.  If you like my videos, there are more videos posted on the #StopDropAndDance tab on this blog, or you can do one of the following to stay up to date:

  1. Press LIKE on my Facebook Page to receive the latest updates: www.facebook.com/PowerWithGrace
  2. SHARE my #StopDropAndDance Videos and TAG your friends to dance too!
  3. Press SUBSCRIBE on my YouTube page: www.youtube.com/gracelingyu
  4. FOLLOW me on Instagram: www.instagram.com/gracelingyu
  5. Optional: Post a video of you doing part or all of one of my dances and TAG @Power With Grace as well as the hashtag #StopDropAndDance to spread the LOVE!!!

My ultimate goal is that a particular song could come on the radio, and you would start dancing the #StopDropAndDance moves simply because you remember them and you just CAN’T STOP THE FEELING!!!

Enjoy!!!

 

 

Prenatal Yoga Dance to “How Long Will I Love You,” By Ellie Goulding

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Mother’s Day just passed two days ago, and at times I am still in disbelief that Mother’s Day is now a celebration for me too!  How much changes in 5 years… from never sleeping in anymore, to taking 1 hour to get out of the house in the mornings versus 15 minutes, to having stuff… just stuff… all over the house.   And now… to having endless kisses and snuggles, to having a helper put away dishes or laundry, to knowing a love that is so deep and so great that my heart actually hurts thinking about my kids.

Motherhood has been a wild ride, starting with being bedridden for 3 months in my first pregnancy!  Fortunately, my second pregnancy was smooth sailing and I was able to teach my fitness and yoga classes literally until the morning of my labor.

18 months ago, I shot this impromptu yoga dance video with Jamie Ginsberg at Marin Power Yoga when I was pregnant with my second child.  I am so grateful I have this footage.  My heart is full.

Some other yoga dances I’ve made:

Yoga Dance – “Make You Feel My Love”

Yoga Dance – “Amazing Grace”

 

Other pregnancy posts I wrote:

Prenatal Yoga For Experienced Yogis

I Am Going to Miss Being Pregnant!

4 Ways I Balance Family, Fitness, and Fun!

 

Hiking in Yosemite with my daughters.

I would be lying if I told you it is easy to be the primary caretaker for my two girls, 4 and 1 years old, while working full time teaching 15 fitness and yoga classes a week, and serving as the Lead 200RYT Teacher Trainer and Director of Operations and TRX at Marin Power Yoga.    The struggle is real, but I am truly doing everything that I love!

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Here are some tips on how I try to balance it all:

1) Make Exercise A Priority

I have a hard time getting through a day without moving around, or stretching at the very least.  I feel restless, easily irritable, and end up having little to no energy.  I just feel bad.  When I do get to exercise, I feel like I am a battery that is fully charged and ready to go!  I have that much more energy (and patience) to give to my family.

Create a predictable and reasonable routine that you can follow every week.  Decide how many days per week and when is the best time of the day for you to exercise.  Perhaps it is at midnight like me after the kids have gone to sleep and finally all my work is done!  Set your routine, and make exercise a priority for your health, so that you can take care of your family.

2) Set Aside Quality Family Time Everyday

When I get home after a long day, I dread the endless list of chores I have to do – dishes, dinner, laundry, cleaning, lunches for the next day… I could easily spend the entire evening multi-tasking between these chores and spending time with my family.  Actually, up until recently, dinnertime looked like my kids eating at the table while I ran back and forth between the kitchen doing chores versus sitting down to have a meaningful meal together.

Now I am making a conscious effort to give my complete attention to my family especially during dinnertime as a priceless opportunity for conversation, as well as during bath time as a place for silliness and play, and during bedtime routines where we read stories together.  Set aside quality family time everyday with no multi-tasking, no interruptions, and no distractions (that includes the phone!).  It can be as short as 5 minutes one day, it can be an hour another day.  When you give your full attention to your family, they will notice and appreciate it.

3) Be Fit Together

When I started teaching at Marin Power Yoga, one of the open time slots was Saturday at 9:30am.  Right away I said no because I did not have childcare on the weekends.  Jamie, the owner of MPY, offered to open a concurrent kids yoga class so that my daughter would not only have childcare, but would also learn yoga too.  How could I say no to that?

We are role models for our kids, and when they see us leading active lifestyles, they will naturally too.  Everyday, my daughters take our dog out for walks with me even though we live on a big, steep hill.  I am often doing Yoga or TRX at home for my Instagram posts (@gracelingyu), and you see my kids playing around me or my older daughter trying some poses too.  What else is fun?  A DANCE PARTY of course!  Fitness and family time are not exclusive of one another.  We can be fit together.

4) Get Outside and Play

My most favorite way to balance family and fitness is to plan day trips or vacations together.  I literally go through my calendar and plan out these special family excursions or else it will simply not happen.

We just went to Yosemite with my sister’s family and my parents, and all of us from ages 1 to 70, went hiking for 3 days in a row.  We saw waterfalls, lakes, meadows, tunnels, and animals, and my daughter gained confidence climbing on logs, crossing bridges, and jumping off logs.  She learned to get back up after falling down, and most importantly, it was the best quality time with the ones I love, doing something active and healthy for all of us.  There are so many beautiful places right next door to you.  With the weather getting warmer, we have no excuse not to be outside in nature.

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I thank my parents for always being my role model when I was young.  I distinctly remember our evening bike rides after dinner, annual family trips to go skiing, and their support enrolling me in all my favorite fitness activities.  Even now, they wear pedometers and walk 10,000 steps daily.  I hope one day to be a role model to my daughters, and see them living healthy, active, fit lifestyles with their future families.

“Family, nature, and health all go together.”

~ Olivia Newton-John

Marin Power Yoga Teacher Training

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It is crazy how life unfolds itself, all in its own timing.  You cannot always plan out the future and you definitely cannot predict the future.  All you can do is live your life and let the dots connect.

As a little girl, I remember setting up my stuffed animals on the bed and I would be the teacher.  I read stories to them, taught lessons, and I even made homework assignments for them to complete.

Somehow along the way I had a belief that being a businesswoman would be way flashier and make more money, so I pursued that route in college.  And for some reason I thought I would prove something by finishing college in 3 years, so I took all the classes I needed to graduate.  But then I started dating my husband that 3rd year in college and then realized, why rush to graduate?  I will be working the rest of my life… why not enjoy this college life for one more year?  So I stayed a 4th year and that was the best decision.

I ended up traveling abroad to Hong Kong for a semester, taking a bunch of random classes like Mandarin Chinese and Advanced Piano, and I also enrolled in Teacher Education classes where I was required to volunteer every week in a classroom.  I was reminded then of my true passion to become a teacher, so after college, I said goodbye to my Management Science degree and continued to graduate school to get my Elementary Education Credential and Masters in Education with an emphasis in Technology.

I taught Kindergarten and first grade for 9 years and to balance out the stresses of teaching a bunch of 5 year olds who often don’t listen, I also taught yoga and fitness classes to adults in the evenings.  I became a certified E-RYT Yoga Teacher, ACE Group Fitness Instructor, TRX Instructor, PiYo and TurboKick Instructor.  It was a great balance, and after I had my first child, I decided to take a leave from teaching public schools and be a part-time mom, part-time fitness and yoga teacher.

Fast forward 5 years later, and I am blessed to teach at the Bay Club Marin and am the Director of Operations and TRX at Marin Power Yoga.  In addition to the 15 classes I teach each week, I am so excited that this coming Monday, I will be leading my first 200 Hour Teacher Training program!!!  I definitely never imagined I would be where I am now, but somehow this is the perfect blend of my Education and Yoga/Fitness background.  Instead of stuffed animals and 5-year-olds, I get to teach adults who are passionate about yoga like me!  I am far from being an expert, but I am happy to be a guide in someone else’s journey.

Humbled… grateful… excited.  Happy 2016 everyone.

“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” ~ Jeremiah 29:11