Headaches can be caused by a variety of factors. Some possibilities include: stress and anxiety, food additives (especially aspartame and MSG), food sensitivities, allergies, dehydration, low blood sugar, hormonal imbalances, constipation and other digestive problems, and drugs (even caffeine and alcohol). Strategies to improve headaches involve identifying the things that set them off, finding ways to balance the body chemistry, and finding natural approaches that can help with the pain.
Diet is extremely important to every aspect of our health. Whole foods are much better for us than processed foods. Complex carbs like vegetables, fruits, whole grains, sprouted grains, and legumes are much better than simple starches and sugars. Good lean protein is better than hamburgers and sausage. Good fats are essential to the body! Essential Fatty Acids like Omega 3, 6. and 9 are important to every cell, get them from olive oil, fish, and nuts and seeds. Avoid hydrogenated oils and trans fats. They are toxic on many levels, and are sometimes referred to as the fats that kill. Chemicals in food and drugs interfere with normal body processes. Eat real, whole foods.
Food triggers and sensitivities can be causative factors in all types of headaches. A food sensitivity is not an allergy, but your body does mount an immune response to the offending food. It attacks the food as a foreign invader, and often causes unpleasant symptoms, such as headache, sneezing, coughing, congestion, digestive upset, etc. A large percentage of people with chronic headaches have sensitivities!
Food triggers for headaches often contain phenylalanine or tyramine. The most common food ingredients that can cause recurring headaches are:
- Aspartame – sold as Equal or NutraSweet. This artificial sweetener is the most complained about food to the FDA. It’s most common side effect is headaches, but can even mimic symptoms of fibromyalgia, lupus, and multiple sclerosis. A very bad actor for the central nervous system, called an “Excito-toxin”.
- MSG – Monosodium Glutamate is a flavor enhancer, designed to activate our cravings. It is another “Excito-toxin”, and is disguised on many ingredient lists. It can be called spices, natural flavors, flavor enhancer, calcium caseinate, sodium caseinate, autolyzed yeast, and hydrolyzed protein.
- Nitrates – found in processed deli meat, bacon, and hot dogs. All 3 of these, aspartame, MSG, and nitrates contain phenylalanine, avoid that on labels as well.
Foods that are common triggers for migraines and other types of headaches often contain tyramine, found in cheese, chocolate, citrus fruit, coffee, cold cuts, smoked fish, wine, alcohol, sausage, sour cream, and vinegar.
The most common food sensitivities are to wheat (or gluten) and dairy. These are the most likely to be setting off an immune response, because we have been taught to eat them with every meal since infancy. We develop sensitivities to that which we eat most often, and the flip side of the sensitivity is an addiction. We generally crave that which we are most sensitive to! An allergic response can occur, and trigger a headache of any kind. Wheat and dairy also both tend to increase congestion, increasing sinus pressure. The food sensitivity that sets the immune warriors into action starts a “war” between allergen and antibody, and this can also be the cause of a headache. Food sensitivities can be hard to identify, the most efficient way is to do an elimination diet. Eliminate one food or food group at a time for 14 days to see if symptoms improve. If you are not sure if that was a problem or not, do a challenge test, on the 15th day, eat food that you had eliminated with breakfast, lunch, and dinner. You will know within 48 hours if that food is causing you trouble. Another helpful device to determine food sensitivities is to check your pulse. Often the pulse will go up after eating a food that we are sensitive to. Check pulse before eating, then check 40 minutes after a food you suspect to see if the pulse has gone up by 7 beats per minute or more (40 minutes after first bite). Keeping a food diary can also help you track food sensitivities.
Sugar can also cause headaches, usually because it unbalances blood sugar, but sometimes because it triggers a sensitivity response. Sugars make blood sugar climb up, to be followed by a crash, and low blood sugars cause headaches. A lack of glucose to the brain creates a physiological headache. The longer this condition goes on, the worse the headache. To eliminate low blood sugar headaches, avoid sugars and simple flour, and eat a balanced snack/meal every 2 – 3 hours.
Constipation has many bad consequences for health. It allows toxins to get back into the bloodstream rather than be eliminated from the body. It also indicates dehydration in the body, and one should drastically increase water consumption. Toxic overload and dehydration always lead to pain, often that pain comes in the form of a headache. Make sure you are having at least 2-3 bowel movements a day, and drink pure, clean water, 10 oz every waking hours is great. Some herbs work well to get the bowels moving, a formula with cascara sagrada and senna will do the trick in a desperate situation, but they may cause cramping. Magnesium citrate is a better alternative. Citrate pulls water into the bowel, and magnesium helps relax the muscles of the bowel. Vitamin C will also loosen the bowels, take 1000 mg, 3 times a day to start. Combine with a flax fiber to tone and lubricate the intestinal lining. These plant nutrients normalize bowel function on an ongoing basis. Flax fiber pulls water into the bowel, and tones the peristaltic muscles.
Another digestive issue that can lead to headaches is called Leaky Gut Syndrome, also known as Intestinal Permeability. Leaky gut is another potential source of toxic overload in the body, leading to headaches of all kinds. It can be caused by undigested food particles, candida, parasites, and unbalanced bacteria in the colon. This condition occurs when cracks and holes are present in the intestinal lining. Long chains of undigested food get through the cracks to enter the bloodstream. The body thinks they are foreign invaders, and mounts an attack by the immune system. Leaky gut is thought to be a causative factor in the development of autoimmune diseases like rheumatoid arthritis, lupus, type 1 diabetes, fibromyalgia and chronic fatigue. It is also associated with allergies and food sensitivities. L-Glutamine (1000 mg twice daily) is an amino acid, and the main ingredient to rebuild the intestinal lining. A digestive enzyme should also be used to break down food into a smaller size, easier for colon to handle. Flax fiber is good for cleansing and pulling toxins. Probiotics like Bifidus and Acidophilus, will further strengthen and balance the intestinal environment. Improving your digestive tract is wonderful for your entire body, and may vastly improve your headaches!
Hormonal fluctuations can also be responsible for headaches. The woman’s monthly cycle may be involved, and menopausal changes can also contribute to headaches, or cause them to finally go away. Having your hormones checked and balanced can sometimes solve the problem. My favorite hormone balancing herb is Maca, and the brand Femmenessence® is certified organic and very helpful for balance. There are also Doctors who offer testing and prescribing of natural hormonal compounds, called bio-identical hormones. These are individually formulated, and a much more natural form of hormone replacement therapy. Sometimes artificial hormone replacement therapies or birth control pills can cause hormonal headaches. Evaluate all of your prescription drugs with your pharmacist to see if headaches are a side effect. They commonly are!
Tension and stress are involved in most headaches. Our modern society is very fast paced, and all of us deal with stress in many forms. Learning to manage that stress is important for controlling headache pain and for our overall health. When we experience physical, mental, or emotional stress, we produce the stress hormone called cortisol (part of adaptive physiology). Ongoing high cortisol levels have negative impact on many body systems, including the brain. Try these stress management techniques, and supplements to balance cortisol and relieve anxiety. 10 deep breaths will help us feel better whenever we are feeling stressed. Gentle, stress reducing Hatha Yoga is one of my favorite stress reducers. Tai Chi, walking, and other exercises help anxiety, tension, and stress. Avoid caffeine, which is a stress producer. Low blood sugar is a huge trigger for anxiety and tension, headaches, and can even produce panic attacks.
Exercise of all kinds can help; there are a number of physical things that can be done. Pay special attention to neck and shoulder area. Gentle neck rolls and shoulder rolls every morning and night helps keep muscles loose. When you have a headache, check the back of your neck for knots. If you find one or more, rub them back and forth, work on them for 10 – 15 minutes, this often helps relieve the pain. There are scalp massage tools available in a variety of places, and shiatsu massage machines for sale at JC Penney’s and K-Mart. Bodywork, such as massage and chiropractic often make a difference in the frequency of headaches. Try massaging the neck and upper back with ice wrapped in a hand towel for relief of headache pain. Chiropractic is extremely important when the cause of the headaches is structural. TMJ and misalignments in the spine or neck can cause headaches. A warm bath with a few drops of Lavender essential oil is very relaxing, and helps diminish stress, even a warm shower can help. Toothaches can sometimes feel like headaches; avoid cold food and drinks. Acupuncture and Acupressure have great value as well. Pinching the skin between the thumb and forefinger helps some people. Another Naturopathic remedy involves putting a cool towel on your forehead and neck, and putting your feet in warm water for 10-15 minutes. This draws the blood away from the head and is also good for migraines. Lying down in a darkened room with a cool towel on the forehead and a heating pad on neck and upper back can lessen the pain.
And an obvious approach to headaches is chiropractic, which we will touch upon in the week's to come!
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