HEADACHES AND MIGRAINESPresented by: Alex J. Swanson

ALEX J. SWANSON, MS

Co-Owner of Swanson Health Center in Costa Mesa, CA. Founder of iGreen Nutrition Post-Bacc Program in Nutrition Sciences from Bastyr University Masters in Applied Nutrition and Business Entrepreneurship from Northeastern University Sustainable Farming Certification From WSU NASM Certified Personal Trainer

TODAY’S DISCUSSION

The 4 Main Types of Headaches

Causes of Headaches and Migraines

The Migraine Free Diet

TYPES OF HEADACHES

There are actually over 200 types of headaches

The main types are sinus, cluster, tension, and migraine

SINUS HEADACHES Sinus headaches accompany

sinusitis, caused by low immunity, bacterial or fungal infections or structural problems. The pressure changes can trigger headaches

One of the best ways to get rid of a sinus infection is to use a garlic home remedy.Place ¼ oz. saline solution and 18 drops of Kyolic Liquid Garlic (available at a natural food store in a nasal sprayer.) Lie down or put your head back and spray in the nostrils, inhale hard two or three times. Continue for 3 days, twice a day to kill sinus infections. If needed, make a new batch in 3 days.  Keep refrigerated.

CLUSTER HEADACHES

Cluster headaches are sudden and severe, occurring several times a day, with an intense pain around one of the eyes usually accompanied by sweat and tears.

It is fairly rare, and 80% of the sufferers are men who smoke.

The exact cause is unknown, but it is thought to possibly occur from an abnormality in the hypothalamus. They tend to strike around the same time each day and during a particular season.

Alcohol and certain medications can exacerbate a cluster headache dramatically.

TENSION HEADACHES

Tension headaches are the most common, and feels like a tight band around your head.

The cause of tension headaches can range, varying from stress and anxiety, low blood sugar, poor posture and jaw clenching.

MIGRAINES: MULTIPLE FACTORS More than 300 million people worldwide suffer

from migraines. It typically is found in twice the amount of women than men. The cause can be multifaceted and be different for each individual.

For many years, migraines have been considered to be vascular, related to the dilation and constriction of the blood vessels. Researchers have proposed a new theory that migraines have a more neurological origin related to a wave of nerve cell activity that sweeps across the brain.

In both cases, there appears to be a strong correlation to diet and lifestyle triggers that lead to migraines.

THE DIFFERENT TYPES OF MIGRAINES Classic migraine: Preceded by an aura, can

consist of disturbances of vision, speech health-issues, weakness and sensory disturbances and particularly heightened sensitivity to noise. An aura may also consist of brilliant stars, sparks, flashes or simple geometric forms passing across the visual field.

Common migraine: the pain is accompanied by nausea, a general feeling of illness, and sometimes depression and irritability.

Cluster headaches: as discussed earlier, are considered a variant of migraine.

Silent migraine: a type of migraine that causes visual distortion without the pain.

THE MIGRAINE ELIMINATION DIET STUDY In one study, 60 patients who had been suffering from

frequent migraines for a mean duration of about 20 years followed an exclusion diet for five days. During that time, only two low-risk foods (usually lamb and pears) and spring water were consumed. Migraines disappeared in most cases by the fifth day. Each patient then tested one to three common foods per day, looking for reactions. The foods most frequently causing symptoms were:

Wheat (78%), orange (65%), egg (45%), tea and coffee (40% each), chocolate and milk (37% each), beef (35%), corn, cane sugar and yeast (33% each), mushrooms (30%), and peas (28%). When the offending foods were avoided, all patients improved. The number of headaches in the group fell from 402 to 6 per month, with 85% of the patients becoming headache free.

MIGRAINE TRIGGERS CONT

Sugar and wheat Refined sugar, cookies, cakes, muffins, tortillas, bread and crackers that contain wheat.

Choose raw honey, coconut crystals and gluten-free based foods.

Sugar and Wheat Sources

MIGRAINE TRIGGERS

Avoid MSG, aspartame (Nutrasweet) and sucralose (Splenda)

Possible MSG sources include: Chinese food, most soups and commercial stocks, spice mixtures, soy products, bottled sauces, salad dressings, salad croutons and certain protein powders

Possible aspartame and sucralose sources include: diet drinks, gum, candy, yogurt, cereal, bottled sauces, flavored water and “sugar free” products

Choose stevia as a no-calorie sweetener.

MSG and Aspartame

MIGRAINE TRIGGERS CONT.

Hormone imbalance If you suspect your migraines are hormonally based, check with a Naturopath about transdermal progesterone therapy or DHEA for women 50 and up.

Hormones Solution

MIGRAINE TRIGGERS CONT.

Alcohol, coffee and smoking

A study out of Germany found that drinking and smoking led to higher rates of migraines and tension headaches among teens and young adults. Migraines were more common among those that drank coffee and didn’t get much exercise.

Stimulants German Study

MIGRAINE TRIGGERS CONT.

Skipping meals or consuming high carbohydrate meals can cause unstable blood sugar

Eating meals with adequate protein and healthy fat every 3-4 hours can help maintain healthy blood sugar levels. Dehydration can also lead to migraines, so 4-6 glasses of water and watery fruits and vegetables (electrolytes) help maintain hydration.

Blood Sugar Solution

MIGRAINE TRIGGERS CONT.

Chemical sensitivities

Possible sources include laundry detergent, house cleaning supplies, perfumes, skin products, pesticides and insecticides used around your house (especially if you live near a golf course)

Chemicals Sources

MIGRAINE TRIGGERS CONT.

Poor sleep patterns Have you felt a headache from too much sleep or not enough? Sleeping from 10pm to 7am follows the natural circadian rhythm.

Sleep Circadian Rhythm

TYRAMINE

All cheeses that contain tyramine, beer and wine

Aged cheeses like blue cheese, beer and wine seem to be the most likely sources to cause a problem

Tyramine Sources

MIGRAINE TRIGGERS CONT.

Lastly, stress and anxiety causes a release of hormones that can trigger a migraine

One of the best solutions is exercise which can help the body minimize the stress and anxiety response. Adaptogenic herbs like ashwagandha can also help the adrenal glands stop producing excess cortisol

Stress and Anxiety Solutions

SUPPLEMENTATION

Omega-3 fatty acids: While studies have shown mixed reviews with preventing migraines, omega-3’s play an important role in reducing inflammation and have helped many clients in our practice with the frequency and severity of headaches

Calcium and magnesium: Calcium and magnesium play an important role as muscle relaxants and can help prevent excess tension. Deficiencies in these minerals often lead to headaches.

INFORMATION AND CONSULTATIONS

If you are interested in learning more about this topic or others, you can find research on over 125 health issues and recipes at www.igreennutrition.com

For consultations, please visit www.swansonhealthcenter.com