RELAXATION exercises can help to relieve headaches, backaches and insomnia.

One of the simplest relaxation exercises is deep breathing, which will release endorphins (the body's very own painkillers) into our body.

Begin by breathing through your nostrils; inhale for five counts, silently saying the word "in" (concentrate on breathing deeply); fill your lower abdomen with air; count to five, and then exhale slowly, silently saying the word "out" as you let the air escape through your mouth; repeat this exercise for about two minutes; gradually you will be able to build up to ten counts or higher; increase your relaxation by imagining a peaaceful scene or by breathing in fresh air or pleasant smells.

Best ways to drive out Headaches

Headaches can be caused by a number of different reasons, and diet is only one area that could contribute. The most common causes of headaches are stress with associatd muscle tension, or hormones or medication or medical conditions like high blood pressure or water retention.

Ensure that you drink 6 to 8 glasses of water daily, and limit alcohol consumption to a maximum or abstain completely. Increase water intake if you are having alcohol.

Keep your blood sugars constant by eating regular meals, preferably with snacks in between, and limit intake of very sugary foods (e.g. sugar, jam, cool drinks, sweets, etc.) as these cause a rapid rise and resultant fall in sugar levels.

Eat high fibre foods to help keep blood sugar levels constant. Certain foods can trigger headaches. Dietary triggers are foods which are commonly found to trigger headaches or migraines in certain individuals.

However certain foods will affect different people differently, and you will need to identify which particular foods trigger your headaches. The most common trigger foods are:

• Red wine, champagne and beer
• Caffeinated beverages especially coffee, smart drinks, tea and carbonated beverges like
• Coke
• Cheese
• chocolate and chocolate drinks
• Peanuts and peanut butter
• Foods containing Monosodium Glutamate (MSG) like packet or canned soups, sauces, instant pastas and Chinese foods. Foods high in other additives can also trigger headaches. avoid processed foods and learn to read labels on foods.
• Salted and cured meats, dried meats, pickled herring and chicken livers may also be a problem.
• Certain beans (broad lima, soya, lentils) and citrus fruits; avocados, raspberries and bananas.

In order to identify trigger foods, speak to a dietitian about keeping a food diary and doing exclusion tests.