Secrets of No Headaches
09/20/05:- When headache strikes, many people simply pop a pill. It's quick, easy and often effective. But, given increasing news about the dangers of non-steroidal anti-inflammatory drugs (NSAIDs) -- even at relatively low levels -- there's good reason to consider non-pharmaceutical options. For myself, I often find that mild dehydration is the underlying problem, and drinking a glass or two of water helps. In other cases, the root cause is low blood sugar, and eating food sends headache pain packing.
Mark Stengler, ND, author of The Natural Physician's Healing Therapies (Bottom Line Books), shared some of his favorite healing therapies with me.
WATCH YOUR DIET
Diet can go a long way toward preventing and managing headaches, observes Dr. Stengler. His suggestions include...
To avoid headaches caused by food additives, eat meals prepared from whole foods.
To keep your blood sugar stable, have five small meals throughout the day instead of three large meals. The meals should consist of a combination of protein... fruits and veggies... and complex carbohydrates -- but watch it on the simple carbs, such as pasta or sweets.
Daily Health News contributing editor Andrew L. Rubman, ND, has found that for some patients, five small meals can sometimes aggravate gastric challenges. For these patients, not drinking beverages with meals and chewing more thoroughly and consciously will usually allow for the thorough and proper digestion of three large meals, keep sugar stable and avoid the stress to the system that five meals may produce. Further suggestions include...
Get enough fiber to reduce the chance of headaches due to constipation. Dr. Stengler advises starting the day with one to two tablespoons of ground flaxseed with 10 ounces of water.
Drink a glass of filtered water every two waking hours. The fluid will keep the muscles in your head and neck supple and will also flush out normal and environmental toxins.
Common triggers of headache include foods that contain the chemicals tyramine or phenylalanine. Tyramine is found in cheese, chocolate, citrus fruits, coffee, cold cuts, herring, smoked fish, wine, alcohol, sausage, sour cream and vinegar. Sources of phenylalanine include monosodium glutamate (MSG), the artificial sweetener aspartame and nitrates (which are found in processed meats, especially hot dogs). If you have an allergy or sensitivity to such foods, eliminate them from your diet.
Avoid caffeine, alcohol and sugar products (including artificial sweeteners).
Consider Supplements
Research also supports the use of supplements for coping with headache pain. Dr. Stengler recommends...
Magnesium and calcium. Take 200 mg of magnesium and 500 mg of calcium twice daily to help prevent headaches. Reduce dosage if diarrhea develops. In a double-blind trial, magnesium successfully reduced the frequency of migraines. Headaches often are due to muscle tension, and calcium helps by relaxing muscles.
5-Hydroxytryptophan (5-HTP). For headache prevention, take 50 mg to 100 mg three times daily. 5-HTP has a direct effect on serotonin levels, which affects circulation in the brain's blood vessels, and it increases the body's level of endorphins (natural painkillers). Caution: Do not take non-prescribed 5-HTP if you are taking an antidepressant or anti-anxiety medication. The supplement increases serotonin levels, as do these pharmaceuticals, so the combination may theoretically produce too much serotonin and cause side effects.
If you develop a problem with recurring headaches, don't rely on supplements or over-the-counter medications alone. See your physician to get to the bottom of the problem.
HOMEOPATHIC OPTIONS
Another option is choosing the homeopathic remedy that best matches your symptoms. For acute headaches, Dr. Stengler recommends taking a 30C potency four times daily. For chronic headaches, take a 6x, 12x, 6C, 12C or 30C potency twice daily for two weeks. As soon as you notice improvement, stop taking the remedy (unless symptoms return). As with all treatments, it is best with homeopathic treatments to start with the lowest potency (6x or 12x). According to Dr. Stengler, although it's okay to self-treat occasional headaches, it's always best to consult with a homeopathic practitioner or naturopathic physician.
Homeopathic options include...
Belladonna. For headaches that begin in the back of the head on the right side and extend to the right eye or forehead. Pain is throbbing, face is flushed and the person feels better lying down in a dark, quiet room.
Bryonia. For pain in the left eye or forehead that extends to the whole head. Symptoms are worse with movement, and there may be constipation, nausea and extreme thirst.
Cimicifuga. For headaches accompanied by severe neck stiffness and pain, that often occur with the menstrual cycle or hormonal changes during menopause.
Gelsemium. For a dull, heavy pain that begins at the back of the neck and spreads like a tight band around the head. The person feels tired, dizzy and may have blurred vision.
Ignatia. For headaches associated with neck or back spasms. The pain may feel as if a nail was driven into the head, and may begin after emotional grief or trauma.
Nux vomica. For headaches from stress, overwork and bad reactions to food or alcohol. Headache may be accompanied by stomachache and nausea, and feels better with cold compress applications.
Pulsatilla. For headaches that occur around the menstrual cycle. Location of the pain changes rapidly. Symptoms worsen with heat or in stuffy rooms, and improve in the open air.
More Natural Remedies
Of course, these are not the only natural remedies for everyday headaches. One of the simplest things you can do is to massage the neck and temple areas to help relieve muscle tension. If that doesn't help, Dr. Stengler also likes stress-reduction strategies, such as biofeedback (using a simple electronic device to learn how to control your vital functions). He finds that many people with tension headaches unconsciously clench their head and neck muscles throughout the day -- biofeedback can teach you how to spot this clenching reflex and stop it.
Another helpful option is acupuncture. And in some cases, all you need to do is step out of your stuffy office and take a deep breath of fresh air.
Of course, while everyday headaches usually are not a sign of anything more serious than overwork, stress or poor eating, sometimes a headache signals a medical emergency. Seek medical help at once if you have a headache that is much more severe than any you've felt before, or if you experience a headache accompanied by alarming symptoms (such as double vision, confusion or disorientation, stiff neck, projectile vomiting, paralysis, vertigo, fever, deafness in one ear or extreme fatigue or weakness).
Carole Jackson, Bottom Line's Daily Health News
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