Migraine Headaches – and what to do about them

Migraine Madness

How what you eat can affect your headaches

Migraine Madness

What is the worst headache you could possibly imagine? Searing pain that leaves you in a dark room, nauseous and praying for surrender? That would be a pleasant description of a migraine.

More than 45 million Americans suffer from severe or chronic headaches on a regular basis. These chronic conditions are usually caused by a variety of imbalances that have become deeply embedded in the body’s physiology over years.

Physiological changes in the brain can create headache pain. Certain stimuli like estrogen fluctuation, barometric pressure change, insomnia and hunger trigger migraines and other primary headaches. Many migraine suffers find little or no relief in either over-the-counter or prescription medications. And, even for those that do, rebound headaches are often a resulting side effect. . Before resorting to drugs, consider natural solutions: lifestyle changes such as diet, exercise and stress management, homeopathic remedies, and even herbal teas can help.

The vascular changes in the brain at the basis of headache pain are often created by nervous system instability. Excessive vascular wall dilation and constriction occurs due to an inappropriate response from the sympathetic and parasympathetic nervous system. Ultimately it is the imbalanced performance of these divisions of the nervous system that creates the experience of headache pain.

While stress is considered the No. 1 migraine trigger, food and beverages may be responsible for up to 30% of migraines, according to some estimates. If you consider that some other migraine triggers can have a connection to diet (things such as hormonal changes, stress, sleeping habits, and depression), it’s possible the percentage is actually higher.

The body’s imbalance can often begin in the gastrointestinal system. When foods are not properly broken down, abosrbed and assimilated, they inhibit the body’s ability to be in t optimal health. These imbalances may take time to manifest as physical symptoms, however headaches are specifically a warning sign that it is time to pay attention.

So can what and how you eat and drink really help to improve your migraines? Yes!

Your diet can affect your headache risk in two ways:

  • Certain foods are thought to trigger headaches.
  • Dietary habits, like skipping meals and not drinking enough fluids, may also play a role.

    • Here are some key culprits.

  • Chocolate. Some neurologists say it is a migraine trigger because it contains the amino acid tyramine. Excess sugar intake and insulin fluctuations are likely during increased stress and hormone changes, both of which also may trigger headaches.
  • Caffeine. Both too much and too little caffeine have consistently been shown to trigger migraines. Cutting out caffeinated beverages may help your headache situation. Green tea is a viable substitution while also offering antioxidant support.
  • Red wine/alcohol. Newer research shows that phytochemicals called phenols, which are found in red wine, may be significant real triggers. For some people, drinking any kind of alcohol can bring on a migraine. Other compounds in beer, whiskey, and wine that deplete levels of serotonin (“the happy hormone”) in the brain could also be triggering migraines. Alcohol is also dehydrating and when the body is not properly nourished depletion can sound the warning bell.
  • Food additives such as nitrites/nitrates and MSG. Certain food additives, including nitrites/nitrates and MSG (monosodium glutamate), are common headache triggers. These additives may increase blood flow to the brain, causing headaches. Toxin accumulation in brain tissue can aggravate and sensitize those tissues to pain. Impurities can also block channels of circulation and elimination which prevent nutrients from nourishing nerve tissues and waste from being eliminated.

    • Fortunately, several nutrients found in whole foods diet are known to reduce the frequency of migraine attacks. Magnesium, riboflavin, calcium and vitamin D have all been shown to prevent migraine attacks in some people. Also, certain foods like cold water fish, when part of a healthy foods diet, may also be helpful for migraine sufferers.

    Omega-3 fatty acids are a type of fat that is necessary for a healthy body. The body uses these types of fats for building strong cell membranes and nerve cells. It also needs these fats for the proper function of blood vessels. Some food sources of omega-3 fatty acids are flax seeds, walnuts, and cold water fish, like salmon, cod, and halibut.

    Fresh organic leafy green vegetables such as spinach, chard, mustard greens and kale are abundant sources of magnesium, riboflavin and calcium.

    Relief in a cup of tea? A common garden flower (Tanacetum parthenium) sometimes called a “summer daisy,” feverfew has been used as a medicinal plant since medicine beganand is one of the most interesting and potentially valuable of herbs. It’s been used to treat headaches, menstrual irregularity, and fever.

    Supporting a healthy lifestyle through regularity in our daily routine can provide a solid foundation for rebalancing health. Eating, sleeping and exercising provide natural restorative patterns to our lives and reduce stress.

    Whether it is you or someone you know who suffers from these difficult experiences, there are solutions. Take a deep breath and take inventory. The practitioners at HealthWalk can provide assistance. A rebalance of these conditions require a comprehensive approach, using several healing modalities

    • Is the stress in your life controlling you? Our Brain State Technologies and MindSoul Emotional Imprint Resolution can provide support to manage and resolve stress.
    • Are the foods you are eating nourishing you or are they aggravating your health challenges? Through analysis of your individual biological profile (blood based bio-markers analysis/functional endocrinology) and the customized nutritional recommendations and education in the use of whole healing foods, nutrient timing and preparation, you can learn how to make choices that support wellness and reduce dis-ease symptoms – Nutritional Counseling with Functional Perspective
    • Do you have sensitivities or triggers? Galvanic Skin Response GSR can help to identify immediate triggers and nutrient imbalances as well as provide recommendations to begin the healing process.
    • Are there deeper issues contributing to your imbalances? Vital Hematology is a view into the body’s internal terrain. By looking at gastrointestinal health and indicators of microorganism activity (parasites, bacteria and others) we can offer additional support for your body’s ability to respond to triggers.

    Janelle Deeds, Nutrition Consultant and Educator at HealthWalk

    Consider your options, come visit us at HealthWalk and stop the madness.