THE 3-DAY HEADACHE “CURE” GUIDE - Migraine Key of course, is why you’re here reading this guide. 1 Disclaimer: Jeremy Orozco and The 3-Day Headache "Cure" do not provide medical

HEADACHE “CURE”GUIDE

THE 3-DAY

GUIDE

With The Headache Help Checklist

By Jeremy Orozco

LET’S HEAL YOUR HEADACHES!

If you’ve read The 3-Day Headache “Cure”, you already know that an accumulation of excess glutamate is a primary trigger of migraines. When too many headache triggers are affecting you, that glutamate gets backed up in your brain and your EAAT2 gene can’t move the glutamate through your synapses. This breaks your headache threshold and triggers a migraine.

The other primary trigger of migraines is inflammation. Remember, things our bodies don’t like cause inflammation. Any headache trigger can cause inflammation, not just food triggers. Inflammation raises the glutamate traffic in our brains. Excess glutamate is toxic and causes the worst headaches. It’s that simple.

In order to fight against excess glutamate and inflammation — and by extension, against your migraines — you’ve got to spend some time discovering what your specific headache triggers are. That, of course, is why you’re here reading this guide.

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Disclaimer: Jeremy Orozco and The 3-Day Headache "Cure" do not provide medical advice, diagnosis or treatment. All contents of The 3-Day Headache "Cure" Guide and The Headache Help Checklist are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Learn more at http://www.3dayheadachecure.com/disclaimer/

THE HEADACHE THRESHOLD

The headache threshold is the idea that an accumulation of foods and events are responsible for provoking migraines, rather than single events. Think of the headache threshold as a cup. When we add headache triggers to the cup, eventually they spill over and break the headache threshold.

We all have a headache threshold that we don’t want to break. Some have a lower threshold than others, so while one person may be able to handle a large number of headache triggers, you may only be able to handle one or two before you break your threshold. Research shows that food triggers take an average of 2–3 days to trigger a migraine. One study referenced in The 3-Day Headache “Cure” was 100 percent successful at reducing migraines and found that most patients were completely headache-free after following a 3-day elimination diet.

The goal of your elimination diet is to discover which foods and lifestyle choices are triggering your headaches so you can avoid them, as well as to discover which foods and choices will help turn your cup into a giant jug so your headache triggers don’t ever reach the top and spill over. The Headache Help Checklist has “eliminations” and “additions” to your diet and lifestyle that are proven to reduce migraines more than anything else. Try to enjoy your journey — you’re about to learn what’s necessary to start your new, headache-free life!

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STAYING HEALTHY DURING YOUR ELIMINATION DIET

Before you begin, review The Elimination Diet Process chapter of The 3-Day Headache “Cure” and make sure you’ve planned your elimination diet following the three steps detailed there. Make sure you have chosen the limited foods you will eat during your elimination diet before you start the checklist. If you have trouble figuring this out, consult the section of the Headache Help Checklist that covers additions to your diet. And don’t forget to keep your headache diary handy — it’s your best friend through this process.

Review the Dear Diary section of The 3-Day Headache “Cure” and start tracking your headache triggers. You can also download a simple migraine diary from The Migraine Trust at this site: www.diary.migrainetrust.org

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THE HEADACHE HELP CHECKLISTThis is the largest list of well-documented migraine triggers and successful treatments from numerous migraine studies. Please keep in mind that this list compiles the top possible eliminations and additions to your diet and lifestyle. Simply because they are on the list does not mean that I’m suggesting you eliminate or add all the things listed. You should pick and choose what makes sense for you and consult your doctor.

My Headaches In A NutshellBefore you begin, start by spending a little time answering the following questions. This section should help you figure out what you already know about your headaches.

My Headaches

How many headaches or migraines do you usually get in a month?

What is the average level of your pain on a 1 –10 scale with 10 being the strongest?

Write down all of the things you already know that trigger your migraines, such as mold, MSG, stress, certain foods, etc.

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ELIMINATIONSIn this section, you’ll first choose the foods you plan to include in your list of eliminations. (You should already have planned which foods you will eat during the elimination period.) You may want to highlight the foods you will definitely eliminate. Remember, it’s not important — and it’s probably not possible — to eliminate everything on this list. So don’t try. If you already know a food on the list triggers headaches for you, definitely eliminate it. You should also put this food in the Eliminate or Moderate column of the checklist. There’s no need to go through the process of reintroducing the food to see if it is a headache trigger since you already know it is. If there are additional foods you want to add to your elimination diet, write them in at the bottom of the food eliminations list.

After the 3-to 30-day elimination period, start reintroducing foods. Allow yourself anywhere from a few hours to a couple of days for the food to cause a reaction, and then record whether you had a reaction after the reintroduction. Then record on the checklist whether you plan to eliminate or moderate your intake of that food going forward. Once you start reintroducing foods, be sure to follow these simple rules:

Begin each reintroduction by ensuring that you reintroduce the food alone and on an empty stomach.

After you log your reaction to the food, continue eating the safe foods you’ve been eating for your elimination diet so you can reintroduce another one once your reaction to the food has passed.

After you log your reaction to the food, continue eating the safe foods you’ve been eating for your elimination diet so you can reintroduce another one once your reaction to the food has passed.

Choose unprocessed, whole foods whenever possible. You may not be able to accomplish this with wheat since finding truly whole, modern wheat is all but impossible — but since that’s not the wheat you’ll be eating later anyway, it doesn’t make sense to try. You can, however, reintroduce wheat in two phases: Before you reintroduce modern wheat, try something made with ancient sprouted wheat first. One person who has tried this two-phase wheat reintroduction found that she can eat ancient sprouted grains, but modern wheat gives her allergy symptoms that often lead to migraines.

Take a break from reintroducing foods for a while if you need to. Go back to eating the safe foods you chose for your elimination diet for a little while. You may want to add the foods you found safe during the reintroductions you’ve already completed as well to make your restricted diet less painful. Then start the reintroduction process again with new foods.

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LEGEND: 8

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DATE REINTRODUCED

REACTION ELIMINATE MODERATE

Aged, canned, jarred, pickled, fermented, or spoiled food

Artificial sweeteners

Avocados

Bananas

Beans

Citrus

Coffee

Chili peppers

Chocolate

Cooking oils

Corn

Eggs

Fish

Food additives

Free glutamic acid

GMO foods

Inflammatory meats

MSG, free glutamic acid

Milk products

Mushrooms

Nitrites

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Date Eliminated

DateReintroduced Reaction Eliminate ModerateFood Eliminations

Top eliminations: Possible allergen Big eight allergen Chronic triggers Food additive

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Alcohol

DATE REINTRODUCED

REACTION ELIMINATE MODERATEDate Eliminated

DateReintroduced Reaction Eliminate Moderate

DATE REINTRODUCED

REACTION ELIMINATE MODERATEDate Eliminated

DateReintroduced Reaction Eliminate ModerateOther Food Eliminations

Orange juice

Processed foods

Pesticides

Refined grains

Rice

Seafood

Shellfish

Soy

Spices

Starch

Tomatoes

Sugar

Sulfites

Trans fats

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8

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Tree nuts

Wheat

Yeast

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8Peanuts

Food Eliminations

It’s critical to remember that biogenic amines may combine to raise glutamate levels and break the headache threshold. We learned in The 3-Day Headache “Cure” that heavily processed foods, especially cured or aged, are the most dangerous. Processed foods are particularly dangerous because manufacturers don’t list biogenic amine levels and those levels vary greatly for similar foods. Cured meat, aged cheese, alcohol, and soy products are the most dangerous.

Biogenic Amine Summary in The 3-Day Headache “Cure”

Fresh vegetables 0–2.0 0–1.0

Spinach

Raspberry juice (liter)

Orange juice (liter)

Raspberries

Bananas

Bananas (over-ripe)

Avocadoes

Blue cheese (raw)

Fresh fish

Red wine (liter)

Fish (two days old)

Fish (canned)

White wine (liter)

Beer (liter)

Soy product (liter)

Draft beer (liter)

Soy sauce (liter)

Food (100 G) Histamine (Mg) Tyramine (Mg)

2.0 0.4–3.2

0.03–0.26 0.02–0.67

? 66.66

? 1.3–9.3

? 0–0.7

? 1.3

? 2.3

104.1 105.1

2.34 6.18

20.9 19.8

850.0–2,000 0

19.6–3,800 18.2

1.1–120 2.3

3.0–52.0 3.6–10.5

? 27–113

4,620 35,680

? 293–941

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Extra pounds

Smoke

Stress

Perfume

Cleaning products

High altitudes

Negative environments

Molds and allergens

Blue light

Other Lifestyle Eliminations

Barometric drops

Lifestyle Eliminations Change DateWrite down the changes you can make in your life to help you eliminate these headache triggers.

Lifestyle Eliminations Change DateWrite down the changes you can make in your life to help you eliminate these headache triggers.

Instructions:Most of the lifestyle headache triggers take a little time to eliminate, so if you plan to eliminate any of these triggers, write down your Change Date. This is the date you’re going to start making changes in order to eliminate that trigger. Then write down the things you can do to help eliminate that trigger.

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ADDITIONS

Once you’ve completed your elimination diet and reintroduced all of the possible headache triggers, choose the foods and food types you will add to your new, regular diet. These are the foods that will help expand your headache threshold so that the cup doesn’t spill over. Add each new food one at a time, and after a few days, record whether you believe the addition has helped expand your headache threshold. Your health and headache health may improve immediately or gradually improve during the months following these healthy additions.

These natural additions will increase the nutrients and minerals that fight inflammation and headaches. One study found that the ketogenic diet reduced migraines in 90 percent of patients and the ketones from MCT oil may have the same success. Consuming ketones or burning ketones from fat is one of the top recommendations in The 3-Day Headache “Cure” because it may reduce glutamate and migraines. Hydration with minerals from natural foods and mineral supplements will also prevent migraines.

Instructions:

Hypoallergenic/anti-inflammatory foods

Wild game

Fresh, organic vegetables

Grass-fed, hormone-free, organic, and pasture-raised meats

Green vegetables (spinach, Swiss chard, collard greens, etc.)

Orange vegetables (carrots, sweet potatoes)

Cooked yellow vegetables (summer squash)

Ketones (MCT and coconut oils, grass-fed butter)

Natural fats (fish, sunflower and pumpkin seeds, olive oil, etc.)

Food Additions Date AddedJudging from your headache diary, has this addition helped reduce the number or severity of your headaches?

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Mineral water

Juicing (consult doctor)

Epsom salt baths

Salt (consult doctor)

Hydration minerals

Other Food Additions Date AddedJudging from your headache diary, has this addition helped reduce the number or severity of your headaches?

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Other Hydration Additions

Hydration Additions Date AddedJudging from your headache diary, has this addition helped reduce the number or severity of your headaches?

Date AddedJudging from your headache diary, has this addition helped reduce the number or severity of your headaches?

If you’re interested in a ketogenic diet, here are a few great resources:

Google “low carb paleo recipes” or “ketogenic recipes”www.Ruled.me for a guide and free recipesKeto Clarity by Dr. Westman

Any natural diet or anti-inflammatory diet can be used as a migraine diet by also eliminating the top headache triggers. To make it ketogenic, reduce the carbs.

Here are a few great anti-inflammatory diets:

Bulletproof Diet by Dave Asprey (does partial ketosis)Paleo Cure by Chris KresserThe Elimination Diet by Tom Malterre. Malterre also has great free recipes on www.nourishingmeals.com

It may seem terrifying to start an elimination diet, and it is, but it has never been easier to find recipes for delicious food that will leave you satisfied and happy. Even if you decide not to eliminate any of the top headache triggers, adding copious amounts of natural foods and water to your diet will significantly increase your headache threshold so that you can handle more headache triggers.

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There is no set time when you should start doing things to boost your happy brain chemicals or to add the positive lifestyle additions listed below. You can start at any time — the sooner the better. Set some goals and intentions and write them down today. Then get started putting those ideas into action right away. Happy chemicals naturally reduce inflammation, glutamate, and migraines.

Happy Chemicals

Dopamine Write down the ways you can discover, learn, and work toward increasing your dopamine levels.

Endorphins Write down several things you can do to boost your endorphins: your workout schedule, a list of things that make you happy, etc.

Oxytocin Write out your plans to see friends and family, get intimate, and give some love.

Serotonin Write down the ways you can make yourself feel and be important, a plan for giving, and the ways you can be thankful, get more sleep, get some sunshine, and eat some healthy fat.

Instructions:

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Lifestyle Additions

Exercise What's your new workout routine? Set some reasonable goals here with regard to your time and energy levels.

Sleep How can you improve your sleep schedule? Half an hour of gentle yoga and a brief meditation before bed? Block blue light? Going to bed earlier? Sleeping later?

Relaxation List several ways you can make more time to relax and unwind.

Meditation What meditation method are you willing to try? How often will you practice it?

Binaural beats Write down your plan for incorporating binaural beats into your routine. Will you use them for sleep, relaxation, migraine relief?

Air purifiers Try a HEPA filter with UV rays, humidifier, dehumidifier, or an ozone generator.

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Lifestyle Additions

Blue-blocking products Give the blue-blocking products a try: sunglasses, light bulbs, computer products, etc. This will reduce a powerful headache trigger known as blue light or high-energy visible light (HEV).

Hara hachi bu Eat slower, and stop eating when you’re 80 percent full. This will reduce a buildup of headache triggers.

Ketogenic dietIf you plan to try a ketogenic diet, make a few notes here about how you plan to research the diet before you get started. Then set a date to begin and go for it!

Natural foods dietYour elimination diet will start this process for you, but if you don’t do an elimination diet, simply following a natural foods diet will help you. Write down your plans here.

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Simply making the change to limit processed foods and eating more whole, natural foods (especially if they’re organic) can eradicate the need to add supplements. However, many headache sufferers will have a hard time absorbing nutrients and may need supplements.

It’s important to note that my top recommendation of methylcobalamin and methylfolate are the premium version of B12 and B9. The cheaper forms of B12 and B9, cyanocobalamin and folic acid, are significantly different from the more expensive vitamins. Magnesium is vital, but many people take high doses that will cause stomach problems and poor headache health. One study found Butterbur was 91 percent effective — more effective than any drug — at reducing migraines, but the goal is still to find and eliminate the root source of inflammation. Saltstick Caps may greatly improve headache health with the minerals I refer to as “migraine minerals.” These are sodium, magnesium, calcium, potassium, and chloride. 5-HTP is serotonin and may reduce migraines, but comes with risks so you should consult your doctor.

Although you read in The 3-Day Headache “Cure” that some of these supplements are insanely successful, it’s important to consult a doctor for your specific health condition. Do not take any of these supplements without understanding how they work.

Instructions:

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Magnesium

Butterbur

Vitamin B2

Coenzyme Q10

Vitamin B12 (Methylcobalamin)

Vitamin B6

Vitamin B9 (Methylfolate)

Vitamin D3

Feverfew

Omega-3s

5-HTP

Ginger

Saltstick Caps

0–2.0 Fresh vegetables

Active B12 lozenges with L-5-MTHF with B2 and B6 (tobypass the migraine gene,MTHFR)

Vitamins and Supplements Date AddedJudging from your headache diary, has this addition helped reduce the number or severity of your headaches?

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You can start adding these treatments at any time. But use caution, especially if you decide to try medical marijuana. Only use it where it’s legal, and remember, like any other drug, marijuana can have interactions with other drugs. Do your research and proceed with caution.

Medical cannabis affects the same serotonin receptors as triptans and may reduce headaches and migraines through reducing both glutamate and inflammation. It also has the ability to reduce muscle tension.

Muscle tension can affect the nerves in the face and neck that are often responsible for triggering migraines. Treatments that reduce inflammation in muscles all over the body may ultimately reduce tension on the nerves associated with migraines.

Instructions:

Acupuncture

Massage

Chiropractic care

Trigger-point massage

Medical marijuana

Hippie Treatments Date AddedJudging from your headache diary, has this addition helped reduce the number or severity of your headaches?

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THE DOCTOR’S APPOINTMENT

If you decide you want some help from a trusted medical professional, you should use this section of the Headache Help Checklist when you are talking with your doctor. Skip this section until your appointment and move on to the section below on drugs. When you visit your doctor, discuss these tests and ask him or her to order those you’re most interested in. Take this list and your headache diary with you when you visit your doctor so you can provide all of the information possible to start solving your headache problem.

Blood test

Urine test

MRI

CT scan

EEG

Eye exam

Sinus X-ray

Comprehensive metabolic panel

Spinal tap

Complete blood count

Thyroid function test

Stool test

Micronutrient test

Inflammatory marker test

MTHFR test

Sleep test

TMJ/TMD

IgG and IgE allergy tests

Notes from your discussion with your doctor:

Instructions:

Medical Tests

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DRUGS

Mark each drug you are currently using and those that you’ve used in the past, then log whether the drug is or was helpful and what side effects, if any, you experienced.

Do not take any drug without first educating yourself and consulting with your doctor.This is not a list of drugs to try. As you read in The 3-Day Headache “Cure”, many of these drugs are dangerous and listed specifically for educational purposes.

Whether you have a condition that requires medications or don’t plan on taking medication, understanding how medications work as well as how they affect you personally can help improve your headache treatment and help you find natural alternatives. For example, popular migraine medications may increase serotonin, reduce glutamate, reduce histamine, or reduce inflammation.

Understanding what path the drug takes can help you identify headache triggers and ways to improve the impact of those triggers. The goal here is to eventually eliminate the root source of the problem and become headache free, forever.

Instructions:

Note:

Migraine and Anti-Nausea Drugs

Anti-Nausea Using currently

Used in the past

Helpful Side effects

Chlorpromazine (Thorazine)

Metoclopramide (Reglan)

Prochlorperazine (Compazine)

Ondansetron (Zofran)

Promethazine (Phenergan)

Trimethobenzamide (Tigan)

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Using currently

Used in the past


Benadryl

Dramamine

Pepto Bismol

Pepcid

Tums

Acute Pain Relief

Demerol

Naproxen (Aleve)

Ibuprofen (Advil)

Acetaminophen (Tylenol)

Aspirin (Bayer)

Aspirin and caffeine (Anacin)

Excedrin Migraine

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Using currently

Used in the past


Anti-Nausea

Others Using currently

Used in the past


Using currently

Used in the past


Using currently

Used in the past


Diphenhydramine (Benadryl)

Pseudoephedrine (Sudafed)

Progesterone cream

DAO histamine block

Corticosteroids

Dexamethasone

Solu-Medrol

Ibuprofen (Advil)

Migranal

Cafergot

Migergot

Cafatine

DHE 45

Cafetrate

Ercaf

Ergo-Caff

Wigraine

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Dihydroergotamine (DHE)

Ergotamines

Triptans Using currently

Used in the past


Sumatriptan (Imitrex, Sumavel, DosePro, and Treximet)

Rizatriptan (Maxalt)

Naratriptan (Amerge)

Eletriptan (Relpax)

Zolmitriptan (Zomig)

Frovatriptan (Frova)

Almotriptan (Axert)

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Rescue Medications

Opiates

Codeine

Hydrocodone

Morphine

OxyContin

Percocet

Vicodin

Opiate Mixes

Tylenol with Codeine #3

Percocet

Empirin

Nuerofen Plus

Darvon

Other: ___________

Soma

Skelaxin

Zanaflex

Usingcurrently

Used inthe past Helpful Side effects

Usingcurrently


Usingcurrently


WARNING: Rescue medications can be extremely addictive and dangerous.

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Muscle Relaxers

Other Rescue Remedies

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Butalbitals

Fioricet

Usingcurrently


Usingcurrently


Usingcurrently


Fiorinal

Magnesium sulfate

Dexamethasone (Decadron)

Valproate sodium (Depacon)

Droperidol (Inapsine)

Metoclopramide (Reglan)

Dihydroergotamine (DHE 45)

Promethazine (Phenergan)

Lidocaine

Propofol

Tramadol (Ultram)

Levetiracetam (Keppra)

Ketamine

IV saline

IV saline/magnesium sulfate

Oxygen

Dr. Krusz’s ER Protocol

Usingcurrently


Usingcurrently


Usingcurrently


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Preventative Drugs

Anti-Seizure Medications

Topiramate (Topamax)

Valproic acid (Depakote)

Amitriptyline (Elavil)

Beta Blockers

Usingcurrently


Propranolol

Metoprolol

Timolol

Atenolol

Nadolol

For more information, read The 3-Day Headache “Cure” and visit 3dayheadachecure.com for free videos and articles that explain how to reduce glutamate and inflammation in order to eliminate headaches and migraines — forever.

Other Medications

Antidepressants

Documents

THE 3-DAY HEADACHE “CURE” GUIDE - Migraine Key of course, is why you’re here reading this guide. 1 Disclaimer: Jeremy Orozco and The 3-Day Headache "Cure" do not provide medical