A throbbing headache is building up! Before it hits hard, you run for a painkiller or prescription drug to suppress the excruciating, incapacitating pain that accompanies it. But, did it ever occur to you to prevent its onset instead of quelling its symptoms? There are several natural ways to do that like modifying lifestyle behaviors that trigger such bouts.
Examine your diet closely. Are you eating enough whole organic vegetables and fruits, nuts, and fish (mercury-free). If not, make sure you eat them more often along with almonds, garlic, and walnuts. Your diet should be free of health offenders like fried and greasy foods, aged meats, additives (MSG), preservatives (nitrites in hot dogs), chocolates, alcohol, and acid forming foods (refined sugar and carbohydrates, excess salt, dairy products).
Smoking, secondhand smoke, loud noises and music, strong smells, high altitudes, rough and exhaustive activities, environmental pollution, and toxins provoke throbbing attacks.
Individuals who suffer frequent headaches usually have nutrient deficiencies due to stress, malabsorption, or unbalanced nutrition, which requires vitamin and mineral supplementation. Multivitamins-and-minerals are suggested by Dr. Robert Milne (Alternative Medicine magazine, May 2007) to prevent and reduce recurrence of attacks. A supplement should be high in vitamin B complex (B2 400 mg, B3 50-300 mg, B5 50-200 mg, B6 100-200 mg) to counteract stress; vitamin C (1000-3000 mg) with bioflavonoids to detoxify; E (200-800 IU) to improve blood flow to the brain and enhance the immune system; and D (400 mg) to help absorb minerals (calcium) for hormone-related headaches.
Minerals like calcium (1000-2000 mg) are important for relaxing muscles, blood vessels, and tension. Magnesium (300-400 mg) controls the dilation of blood vessels and responses to pain. Chromium (50-100 mg) balances sugar and insulin levels. Potassium (100 mg) regulates salt uptake and calms nerves. Zinc (30-50 mg) controls insulin levels and helps digestion to prevent hypoglycemia related headaches.
Essential fatty acids (omega 3 and fish oils) help migraine sufferers and balance hormones to minimize hormone-related headaches. Probiotics (200-300 mg, 2-3 times daily) and acidophilus bifidus in live culture yogurt balance the intestinal microflora and relieve digestion and allergy-related headaches.
Some herbs relieve migraine headaches. These are ginko biloba, cayenne, willow bark (natural aspirin), chamomile, peppermint, ginger, valerian, and rosemary. Caffeine can also ease intense pain.
Regular nonexhaustive activities are highly recommended for all headaches. Walking and swimming are beneficial exercises.
Water intake should be increased to enhance blood circulation and reduce frequency of headaches. Meals should be of smaller portions and nutritious (low in refined carbohydrates and high in protein, fruits, and vegetables). Skipping meals can disrupt sugar and insulin levels. On the other hand, healthy snacks (whole fruits, nuts, cheese) stabilize blood sugar and insulin. Quality night sleep is of utmost importance to relieve headaches and their after-effects. Regular bedtime and waking hours should be kept all the time. Morning oversleep can create hangover effects. While short naps are recommended during the day, long ones can provoke headaches and hangovers.
Self-massage to the neck and back of the head stimulates blood circulation and eases pain and tension. Acupressure is very helpful when applied to the base of the skull close to the back of the ear lobes. Acupuncture treatment relieves tension and migraine headaches.
Stress reduction and management are of paramount importance for sufferers who tend to be sensitive and prone to stress. This can be done through therapeutic exercises (yoga, tai chi, reiki). Deep breathing relieves many headache and stress symptoms. Meditation and music therapy can control pain as well.
Regular dental check-ups for headache sufferers are necessary to prevent gum disease, tooth decay, bacterial infections, and tooth-grinding that may cause or aggravate headaches and migraines in particular.
Should changes occur like increased frequency and intensified pain, triggered by physical exertion, a head injury, sexual activity, bending, and coughing consult your physician. Headaches accompanied by slurred speech, distorted vision, numbness, stiff neck, or fever require doctors’ immediate attention, too.
There are so many approaches to help chronic headaches. Do something, but don’t remain helpless!
(Mariam A. Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)
