I have been battling an awful headache for the last 24 hours and just when I think I have conquered it, BAM, it is back.

Headaches are the worst, and migraines are even worse. We have been so programmed, that our first response is to reach for the pharmaceutical medicine. We reach for over the counter relief or for very bed migraines, the prescription kind.

If you’re one of the 40 percent of people who suffer from debilitating headaches at least once a year, the best way to prevent them is to take consistent—almost daily—action to let the proverbial sleeping giant lie. Migraines are thought to be linked to a constriction of blood vessels in the brain. The causes are wide-ranging; anything from lack of sleep, poor posture, hormonal fluctuations, or dental problems can bring them on.

For me, the triggers are weather change ( a storm blew in last night) or my monthly cycle. I am smack in the middle of that as well. At this moment, I am dealing with the "perfect storm".

Here are some ways to dodge the pain.

Know Your Triggers

Taking notes in a food journal may help you connect the dots. Keep in mind that you can eat something and experience a headache from it days later. In general, you’ll want to avoid foods that contain monosodium glutamate (MSG) and foods that contain the amino acid tyramine, such as: chocolate, cheese, coffee, red wine, oranges, aged meats, potatoes, tomatoes (especially cooked), dairy products, salt, wheat, gluten, yeast, beer, and additives. Not all of these are triggers for everyone. Listen to your body and learn what is your trigger.

On the flip side, you’ll want to load up on such magnesium-rich foods as: green vegetables, avocado, alfalfa sprouts, millet, brown rice, quinoa, soy, sea veggies, nuts, seeds, and watercress. Omega-3 fats can help diminish inflammation and magnesium relaxes the muscles and nerves. If you are in the midst of a migraine, they say rye broth may help provide relief.

Hydrate for a Happy Head

Simple dehydration can be the most sneaky culprit! Make sure you are drinking clean, filtered water throughout the day to help prevent migraines. In addition, drink a glass of warm water when you feel one coming on to find some quick relief. A warm cup of herbal tea always brings some relief, but remember, even without a headache you should be drinking half your body weight in water per day.

Consider Supplementing

A magnesium and Vitamin B6 deficiency may contribute to migraines, so consider supplementing if you aren’t already getting sufficient amounts in your diet (note that a B-complex vitamin may suffice). Thanks to the poor quality of the soil our agriculture is grown in, 95% of us are deficient in essential minerals and vitamins. If you would like to learn more about this, contact me and we can talk.

When it comes to meds found in nature, Feverfew is said to be the shining star for headache prevention and relief. Dating back to the late 16^th century, the leaves of this perennial flower have been successfully used to treat migraines, with a flurry of recent studies to confirm this. It reduces the duration of a migraine, decreasing pain, vomiting, and sensitivity to light. Taken regularly, it also seems to make attacks less frequent. It’s pretty bitter, so you may want to mask the fresh leaves in a big bowl of salad greens! (NOTE: This should be avoided if you are pregnant. The alteration in prostaglandins from eating Feverfew can cause pregnant women to miscarry.)

See a Professional

If you spend a lot of time sitting at a desk, or tend to hold tension in your back, neck, and shoulders, you could benefit from regular chiropractic adjustments or deep tissue massages to break up areas of tightness and improve circulation. Daily exercise doesn’t hurt either!

As much as I wanted to sleep in this morning, I knew getting up and going to my workout would get the blood flowing and bring my headache down a notch.

By making some simple lifestyle tweaks paired with all-natural additions to your medicine cabinet you can hopefully make headaches a thing of the past.

Resources

Heal Your Headache: The 1-2-3 Program for Taking Charge of Your Pain by David Buchholz

The University of Maryland Medical Center’s information sheet on Feverfew — http://www.umm.edu/altmed/articles/feverfew-000243.htm

So, I am interested in hearing what you do for your headaches. Do you take the pharmaceutical route or the holistic route and why? I would love to hear about any recommendations or home remedies that you use, please share.

To your health,

Sandra

If you are interested in nutritional health counseling, I would love to work with you and get your on the road to "Making Healthy the New Normal". Follow the link and learn how we can work together.