Headaches/Migraines

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.

Foods to Eat More Of:

Fruits: apples, bananas, blackberries, cantaloupe, 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, olive oil, seeds (especially 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:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.

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).

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.

In general:
- Birch, burdock, cayenne, dandelion root, evening primrose oil, German chamomile, lavender, lemon balm, linden flower, milk thistle, passionflower, rosemary, skullcap, thyme, turmeric, valerian
- 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).
- 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
- 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.
- 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

Yoga 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 & Homeopathic:

Magnesium with Calcium: 400 mg magnesium and 100 mg calcium twice daily (take with food).
Calcium with Vitamin D: 800 mg calcium with 400 IU of vitamin D daily.
Feverfew: 250 mg every morning (should contain at least 0.4% parthenolide).
5-HTP: 100 mg 3 times daily (consult doctor if taking a prescription antidepressant).
Riboflavin: 400 mg every morning (best for chronic migraines, also called vitamin B2).
Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea).
Pantothenic Acid: 400 mg twice daily (take with meals).
EPA/DHA (Fish Oil): 1 gram per 10 pounds of body weight daily
Vitamin B2: 400 mg daily.
Belladonna 6c: For acute, throbbing pain, especially in the temples and forehead, with a flushed face.
Bryonia 6c:
Kali bichromicum 6c
Gelsemium 30c: For those headaches accompanied with exhaustion, nausea and/or vomiting, with people who are weak and pale.
Spigelia: For stabbing, small spots of pain in the head.
Sanguinaria: headaches that are 1-sided and sharp, stabbing pain behind the eyes.
Pulsatilla: For headaches that are associated with menstruation.

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.

Recipes - Food Medicine:
*Note: 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. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

*Some of the Recipes below contain small amounts of onion, try to omit if you can*

Smoothies/Beverages:

Meals:

Sides & Salads: