Headaches/Migraines
- Headaches centered behind the eyes can be related to digestive disturbances.
- Headaches that start at the back of the neck and creep forward are generally tension related.
- Pain and sensitivity around the eyes or above the nose can be caused by a sinus problem.
- A migraine is usually a moderate or severe headache felt as a throbbing pain on one side of the head. Many people also have symptoms like nausea, vomiting and increased sensitivity to light or sound.
FOODS TO EAT MORE OF
- Fruits: apples, bananas, cantaloupe, blackberries, strawberries, pears
- Vegetables: arugula, beets, broccoli, cabbage, carrots, celery, collard greens, kale, romaine lettuce, spinach, watercress
- Fish (especially salmon, mackerel, sardines and tuna), brown rice & sea herbs
- Water!
- Almonds, beans/lentils, olive oil, seeds (especially chia, flax, pumpkin & sunflower), tofu, walnuts, wheat germ, whole grains, yogurt
- Cinnamon, garlic, ginger
FOODS TO AVOID OR MINIMIZE
- Aged cheeses, onions, pickles, cured meats, shellfish, red wine, beer, sour cream, freshly baked yeast products, eggs, tomatoes
- Clementines, grapefruit, lemons, limes, oranges, tangerines
- Excessive salt & artificial additives (especially aspartame)
- Fatty foods & caffeine
- Can be related to food intolerance - try an ELIMINATION DIET. (Most common food sensitivities for those with headaches are dairy, wheat/gluten, MSG, corn, oranges and eggs).
ESSENTIAL OILS
- Thyme, nutmeg, lavender, eucalyptus, marjoram and/or juniper rubbed into affected areas.
- Basil, birch (on temples, back of neck, forehead but not IN eyes, bath, on location, diffuse, massage).
HERBAL
- Birch, burdock, cayenne, chamomile, dandelion root, evening primrose oil, feverfew, German chamomile, ginger, hyssop, lavender, lemon balm, linden flower, milk thistle, passionflower, peppermint, rosemary, skullcap, spearmint, St Johns Wort, thyme, turmeric, valerian, vervain, violet, wood betony (European)
- Willow bark: pour boiling water over 1-2 teaspoons finely chopped bark and steep to make a tea.
- For Migraines: Cayenne, cinnamon, dandelion leaf & root, feverfew, garlic, German chamomile, Ginko Biloba, ginger, lemon balm, parsley
- For Migraines: Chew feverfew leaves to prevent attacks (stop using if mouth sores develop). Valerian and wood betony taken internally can also be helpful.
- For tension headaches: Basil, Wood Betony, skullcap, chamomile, lemon balm, lavender, peppermint and St. John's wort.
- For tension headaches: Siberian Ginseng can improve stress tolerance and prevent them.
- For stress headaches: Try skullcap and/or valerian tea
- For headaches caused by digestive issues: Try lemon balm and/or meadowsweet tea
NATURAL
- Drink the juice of 1 lemon with a cup of warm water. Repeat every 15 minutes.
- Place a hot, wet vinegar cloth over the head.
- Inhale steam of vinegar/honey (equal parts).
- Nutmeg (externally or in food/tea).
- Warm bath: Pour 2 cups boiling water over 1/2 cup dried rosemary. Let steep for 15 minutes. Strain and add to bath water.
- Drink a cup of matcha tea
- Fill a water bag with ice water. Put the soles of your feet on the water bag, cover up with a light blanket and lie down for 30-60 minutes.
- Acupressure Massage: Take thumb of 1 hand and press into the center of the palm on the other hand. Press as firmly as possible.
- Acupressure Massage: Using lotion or oil, take thumb and index finger of 1 hand and rub the 2nd joint of the other thumb vigorously (5-10 minutes on each side).
YOGA / MEDITATION THERAPY
- Yoga For Migraines (23 minutes - Yoga with Adriene)
- Yoga for Headaches & Migraine Relief - Gentle Yoga for Tension Headaches (15 minutes - Yoga with Kassandra)
SUPPLEMENTS
- 5-HTP: 100 mg 3 times daily (consult doctor if taking a prescription antidepressant)
- Calcium with Vitamin D: 800 mg calcium with 400 IU of vitamin D daily
- EPA/DHA (Fish Oil): 1 gram per 10 pounds of body weight daily
- Feverfew: 250 mg every morning (should contain at least 0.4% parthenolide). Some experts say up to 1,000 mg daily in 2 divided doses (consult a doctor though if you are on blood thinners). Should be taken daily for at least a month for prevention purposes.
- Ginger: 500 mg daily
- Magnesium: 200 mg daily
- Magnesium with Calcium: 400 mg magnesium and 100 mg calcium twice daily (take with food)
- Milk Thistle: 500 mg twice daily
- Niacin: 500 mg at the start of a headache/migraine
- Pantothenic Acid: 400 mg twice daily (take with meals)
- Riboflavin: 400 mg every morning (best for chronic migraines, also called vitamin B2)
- Vitamin B2: 400 mg daily
- Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea)
HOMEOPATHIC
- Belladonna 6c: For acute, throbbing pain, especially in the temples and forehead, with a flushed face
- Bryonia 6c
- Gelsemium 30c: For those headaches accompanied with exhaustion, nausea and/or vomiting, with people who are weak and pale
- Kali bichromicum 6c
- Pulsatilla: For headaches that are associated with menstruation
- Sanguinaria: headaches that are 1-sided and sharp, stabbing pain behind the eyes
- Spigelia: For stabbing, small spots of pain in the head
MIND-BODY CONNECTION
- Represents mental stress caused by a fear of losing power tied to physical survival, like financial security. Try to work on releasing the fear of money (either having too much or too little).
- Can also represent that you are ignoring your intuition and your own needs. It symbolizes a knock on the head - "wake up/pay attention".
- Can also represent self-critical thoughts, not wanting to accept things as they are.
- Pain in the back of the head (where your skull meets your spine) can represent guilt.
- Pain in your neck can represent mistakes you have made that you need to forgive yourself for.
- Migraines can represent sexual fears or fears of allowing someone too close as well as feelings of pressure.
FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
*Some of the Recipes below contain small amounts of onion, try to omit if you can*
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian