Natural Approaches to Headaches & Migraines

Migraine headache is a recognised medical condition. The pain is severe and throbbing, and usually on one side of the head.  Migraines can be experienced from as little as once or twice a year, or as often as two or three times a week. A migraine attack can last from four hours to three days and is associated with a spasm of the blood vessels leading to the brain. Three times as many women (15%) as men (5%) suffer from migraine.

A migraine headache has different symptoms from other types of headache. Migraine symptoms can include:

• nausea and vomiting

• sensitivity to light

• sensitivity to sound

• affected vision, such as an aura

• sensitivity to smell and touch

• numbness of the face or extremities (hands and feet).

Common Migraine Triggers

Migraines have a number of triggers, every individual is different and what is a trigger for one person is not necessarily a trigger for another. Here are the most common triggers reported:

• Stress

• Sleep deprivation or oversleeping

• Neck pain

• Muscle tension

• Head trauma

• Temporomandibular joint dysfunction

• Excessive afferent stimuli (Flashing lights, strong odours)

• Hormonal changes

• Relaxation (weekend migraines) – often triggered by a period of stress and overwork followed by relaxation.

• Dietary related:

  • Skipping meals

  • Dehydration

  • Alcohol, especially red wine

  • Coffee or giving up coffee (withdrawal)

  • Chocolate

  • Dairy products, particularly cheese.

  • Citrus Fruits

  • Food additives and preservatives

  • Aspartame

  • Dietary amines

  • Dietary sulphites

  • Dietary histamines

  • Dietary nitrates

Foods & drinks to avoid if you get migraines:

• Decrease coffee consumption with the goal of eliminating it altogether. Coffee and caffeine are known triggers for migraines. If consumption is very high the you are likely to experience withdrawal symptoms while trying to reduce intake. The following steps may help:

  • Reduce coffee by 0.5 cup each day

  • Replace coffee with herbal teas

  • Make sure you are getting enough water (roughly 2-2.5L per day)

• Avoid stimulants.

  Avoid other stimulating foods, including other caffeine containing foods and drinks that may trigger migraines such as tea cocoa, chocolate, tea, maca root, energy drinks and soft drinks.

• Avoid processed foods and takeaways. Eat a wholefood diet, with plenty of fresh fruit and vegetables, wholegrains, legumes, nuts and seeds.

• Reduce alcohol as it is a common headache trigger and can increase dehydration.

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• Avoid food and drinks containing aspartame.

  Prolonged use has been shown to increase headaches and migraines. Aspartame is often found in soft drinks, confectionary, low fat dairy products (especially yogurts), flavoured milk, flavoured water, condiments and sauces, low fat and sugar free products.

• Avoid food and drinks containing nitrates. These are a common migraine trigger. Nitrates are found in tinned meats, deli meats such as smoked ham, salami, sausages, hot dogs and bacon.

• Avoid sulphites in foods. Sulphites are common triggers for headache and should be avoided. They are found in high quantities in red wine, dried fruits, sausages and cordials.

• Avoid dietary amines (e.g. Tyramine and Phenylethylamine). Tyramine and phenylethylamine are common triggers for migraine. The major food containing phenylethylamine is chocolate and so this should be completely avoided. Other foods containing Tyramine and Phenylethylamine are cured meats, smoked fish, aged cheese, beer, wine, fermented foods and yeast extract.

• Avoid foods high in histamines. Histamine containing foods can trigger migraine attacks and should be avoided. Fermented foods are the biggest source, including fermented milk products (including cheese), sauerkraut, kombucha, pickles, relishes, fermented soy products. Other sources include processed, cured, smoked and fermented meats such as lunch meat, bacon, sausage, salami, pepperoni, leftover meats and dried fruits.

• Reduce pro-inflammatory foods such as red meats, trans-fats and animal fats.

Foods and drinks to include

• Eat regularly. To avoid drops in blood glucose that can trigger headaches, aim to consume small frequent meals or snacks throughout the day and include mostly low GI foods such as wholegrains, legumes, nuts, lean cuts of meat, fish, chicken, eggs and most fruit and vegetables. Healthy snacks include nuts, seeds, veggie sticks and hummus, rice cracker and nut butters or avocado, can of tuna, boiled egg.

• Increase water consumption. Aim for approximately 2-2.5 L water per day. More if exercising. You can even use a phone app that gives you a reminder to drink water if you are really bad at remembering.

• Increase fibre rich foods to assist with elimination and to help regulate blood sugar levels. Foods rich in fibre include fruit vegetables and wholegrains.

• Include protein at every meal. Amino acids are required for the synthesis of serotonin, a lack of which is implicated in the pathogenesis of migraine headaches. Aim to include protein at each meal such as fish, chicken, meat, eggs, legumes, nuts and seeds, tofu, tempeh.

• Include anti-inflammatory foods to reduce inflammation systemically. This includes pineapple, bromelain and turmeric. Also include anti-inflammatory teas such as chamomile, liquorice, fenugreek, yarrow and rosehip.

• Increase consumption of omega 3 essential fatty acids for their anti-inflammatory and cardio protective properties. Foods include fish, fish oils, algae oils, flaxseed, walnuts, chia and hempseed.

Supplements That May Help Migraines

B Complex especially B2, B3 and B6.

The B vitamins have a role in regulating mitochondrial function. Dysfunction has been linked to the development of migraines. B vitamins are also required in larger quantities during stressful times. Clinical trials using B2, B3 and B6 have been shown to reduce severity, frequency and duration of migraines.

Magnesium

Magnesium is a vasodilator and relaxant. It also suppresses inflammatory mediators that are involved in the development of migraines. It is also be useful for addressing muscle tension.

Omega 3

Omega 3 essential fatty acids have vaso-relaxant and anti-inflammatory properties that assist in relieving migraine.

Alpha Lipoic Acid (ALA)

ALA increases the energy metabolism of the mitochondria which may make it useful for migraine sufferers. Trials show supplementation with ALA can reduce attack frequency and severity.

5-HTP

Migraine sufferers show altered serotonin metabolism which can lead to low levels of serotonin. This in turn leads to an increase in the pain causing effects of substance P. Substance P is a mediator of inflammation in the dura mater, which is thought to be the source of migraine pain. Since 5-HTP is a serotonin precursor it may be useful in migraine sufferers to increase serotonin levels and decrease the effects of Substance P.

Co Q10

Co Q10 has been shown to improve mitochondrial function. Mitochondrial dysfunction is thought to be involved in the development of migraine. '

Herbs That May Help Manage Migraines

• Butterbur & Feverfew are the two herbs with the most research done on them in regards to the treatment of migraines. Studies support their use in the prevention and treatment of migraine headaches. with both herbs helpful for reducing migraine pain and frequency. Both these herbs have the potential for side effects (some serious). Please consult with a naturopath or herbalist before using.

• Ginger A study that compared the effectiveness of ginger with the common migraine drug sumatriptan found that the effectiveness of ginger was statistically comparable to sumatriptan.

• Jamaican Dogwood has anti-inflammatory, anti-spasm, sedative and painkilling properties which make it ideal for migraine.

• Peppermint The menthol content of peppermint makes it a great topical herb to use in migraines. You can use diluted peppermint oil on the forehead and temples, which has been shown to reduce migraine pain and nausea.

• Willow The well known pharmaceutical drug asprin is derived from Willow bark. Willow contains salicin which is an anti-inflammatory and can help reduce migraine pain and relieve fever.

• Devils Claw This is a well known herb commonly used for arthritis, however its anti-inflammatory and pain relieving properties mean it is also useful in migraine headaches.

• Tilia (Lime Tree) Tilia is traditionally used to ease tension and is a vasodilator and sedative herb. The vasodilatory properties make it great for migraine headaches.

CAUTION! With all herbs, exercise caution and consult with a qualified naturopath or herbalist before taking. Some of these herbs are contraindicated in breastfeeding, in cardiovascular disease or in those with liver or kidney disease.

Lifestyle Changes to Manage Migraines

Stress management

• Implement some stress reduction and stress management strategies. Obtaining a work/life balance is the best start.

• Other strategies include breathing techniques, mindfulness, meditation, tai chi, yoga and simply going for a walk.

• Practice mindfulness

• Introduce even a short meditation practice into your day

• External application of peppermint, lavender and rosemary essential oils is a well-known mix to relieve headache. These can be purchased in chemists and health food shops. Roll onto the temple area of the head and the back of the neck for symptomatic relief.  A few drops of these oils in an oil burner will also be beneficial.

Regulate sleep routine & introduce sleep hygiene habits.

• Implement a ‘wind down’ routine a few hours before bedtime, where they have no screen time, do no exercise, do not watch TV or read exciting books and start to relax.

• To learn all about good sleep hygiene habits check out the blog I wrote about it.

Address posture issues and treat muscle tension

• Ensure desk seats are at the correct height for the desk and computer screens sit at eye level. The computer keyboard should be positioned so you can comfortably use it without overstretching or being cramped.

• Avoid slouching in the chair, and if necessary get an ergonomic office chair for the desk. Even better, get a convertible standing desk.

• Stress reduction techniques mentioned already will assist in relieving stress and tension held in the back and shoulders.

• Go for regular remedial massage to address any muscle tension.

Other natural therapies that may be useful for migraine

Acupressure and acupuncture have some research that suggests they may be useful in the treatment and prevention of migraines. A well known acupressure spot in pressing the area on your hand between your thumb and pointer finger.

Massage can be useful for releasing tension in the muscles that is contributing to migraines

If you are a chronic migraine sufferer book in for a consult to help determine what is causing your migraines and address the root cause. As part of the consult process you will be access individually formulated herbal tinctures and practitioner prescriptions to prevent and treat.