Migraine Headaches: Nutritional causes, therapies, remedies & prevention

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Migraine / Headaches: Nutritional Causes, Prevention & Therapies

One important step in the prevention of migraines or a headache is keeping a diary to help identify as many

triggers as possible. The most common dietary offenders include nuts, aspartame, monosodium glutamate

(MSG), red wine and other alcoholic beverages (hangovers), caffeine intake or withdrawals, (tea, chocolate /

cocoa products), tyramine (some cheeses), nitrites / nitrates (salami, hot dogs, spinach, radishes, cabbage,

lettuce, celery), sulfites, simple sugars, and others, including some nutritional supplements (see separate

segment on "One-Sided Headaches" further below).

Non-dietary causes of headaches include those resulting from eye strain, lack of sleep or sleeping too long,

carbon monoxide poisoning, very low or high blood pressure, altitude changes (air travel), bright or flashing

lights, loud or low frequency noises, electromagnetic fields (cell or portable phone), fluorescent energy-saving

light bulbs, emotional stress / trauma, strong odors (including news print), pet allergies, pathogenic infections,

among others. Prescribed medications are another source of headaches, including the very ones used to

treat a migraine headache, which after a while can trigger more headaches from a rebound effect.

Sinus / Allergy / Viral Headaches: While any individual may develop an acute sinus headache secondary

to a bout with a viral infection, those who suffer from chronic sinus headaches all year round frequently fall into

a category that includes a tendency for a compromised immune system, low adrenals, low blood pressure,

and commonly some allergies. Subsequently, the best approach in the treatment of sinus headaches is trying

to improve as many applicable components as possible, although compared to other types of headaches,

those related to chronic sinus problems are one of the most difficult to deal with.

One reason is that environmental factors cannot easily be changed, which may include outdoor-air pollution,

indoor pollution, an unfavorable climate, work-related pollutants, and also "social pollutants" such as tobacco

smoke and various types of fragrances found in grocery and department stores, particularly around cosmetic

or perfume counters, or shopping malls in general. Many individuals find that a vacation in a drier climate or

pollen-free island makes a noticeable difference in the degree of suffering from mucus / sinus congestion and

related headaches.

The two most prominent dietary factors which in prone individuals invite recurring viral headaches or chronic

sinus headaches are dairy products and simple sugars as a result of their weakening effect of the immune

system (see also Acu-Cell "Sugar & Glycemic Index"). Dairy products in particular have a reputation of being

a major cause of mucus / sinus congestion, closely followed by wheat products, although there are likely a

number of other person-specific beverage or food sensitivities (e.g. to cocoa products...) that may have to

be isolated and subsequently avoided in order to control sinus congestion and headaches.

Conventional allergy tests are only marginally accurate, so a rotational diet may have to be followed, during

which time specific food groups are avoided and then re-introduced so one is eventually able to come up with

a list of offenders that should then be permanently eliminated from one's diet (see further below on actual

Food Intolerance types-of Headaches).

In a majority of patients affected by sinus congestion and headaches, cellular tests show Vitamin C and nickel

levels considerably below normal. Vitamin A stores (on average) show below normal as well, which in itself is

a common cause for bronchial / sinus mucus congestion. When supplementing Vitamin A, females of child-

bearing age should not ingest amounts larger than 5000 I / day because of its potential to induce birth defects

in the fetus. Excessive intake of Vitamin A can also induce headaches! Since iodine helps to thin / reduce

mucus, it would be worthwhile to check its status also. Larger amounts of Vitamin B1 or tin, if compatible with

one's chemistry - may be helpful as well.

The symptoms of airborne allergies (i.e. hay fever) can oftentimes be lessened with allergy shots, or specific

supplements that may include Vitamin A + C, mixed carotenoids, quercetin, and bee pollen (which should be

harvested from local hives and initially used with caution to avoid an allergic reaction).

Herbs such as nettle, fenugreek, willow bark, eyebright, feverfew, may also be helpful, while some individuals

report success using homeopathic remedies such as potentized echinacea, euphorbium, pulsatilla, lachesis,

allium cepa, bryonia, and thuja. While the herb Cat's Claw is not particularly well-known for the treatment of

sinus headaches, I have had some very good patient success with it.

Many patients suffering from sinus congestion and related headaches present with blood pressure readings

that are often on the low side. Considering that sinuses get more congested overnight, and blood pressure

can drop even more during sleep, it comes as no surprise that vigorous exercise is one of the most effective

counteractive measures anyone can undertake to help drain sinuses, and improve blood circulation through

the sinuses. This of course is not always easy, since many individuals presenting with sinus headaches and

hypotension also suffer from chronic fatigue.

Another option is nasal irrigation with a saline solution, sipping hot, steamy beverages, and/or regularly

adding some garlic and hot spices (cayenne pepper), or horseradish, to thin mucus and make it less sticky.

Garlic may also be effective when dealing with fungal sinusitis, as could be olive leaf extract or barberry for

their antifungal properties (barberry is contraindicated in pregnancy).

Many people find volatile oils helpful when applied topically on the forehead or scalp (Chinese Tiger oil, or

Kwan Loong oil, which is a stronger version), and/or used internally (oil of oregano, eucalyptus). The Nosode

complex "Sinusitis" available from the German Pascoe company has also proven very beneficial in controlling

chronic sinusitis. It may be available through some naturopathic or complementary practitioners.

Needle acupuncture, or particularly needle-less electro-acupuncture are very effective for sinus congestion

and related headaches. Sinus drainage starts to take place already during, or shortly after a treatment and

may continue for hours, or even days in heavily-congested cases.

Low Blood Sugar Headaches: If treated in time, symptoms are fairly easy to deal with, since they simply

entail consuming almost any type of food to raise / normalize blood sugar levels. Time is of the essence, as

just like with any other headache, the longer one waits to initiate counteractive measures, the less successful

the results will be. Many individuals who wake up with a headache will find that avoiding simple sugars before

bedtime may be all it takes to resolve the problem, or by only consuming protein food sources with the latest

meal of the day. Correcting any tendencies for hypoglycemia / low blood sugar through supplementation or

diet should is another consideration. (see also Acu-Cell Disorders "Hypoglycemia").

Low Stomach Acid Headaches: Individuals suffering from headaches related to low stomach acid have

the option to resolve not only the headaches, but also most of the other symptoms associated with low acid,

such as bloating, or heartburn-like symptoms following a larger meal. Considerations may include lemon or

lime water, or they may supplement a digestive aid containing Glutamic acid + Betaine + Pepsin, or they may

try Bromelain, which is a better choice if they suffer from acid reflux and low stomach acid (which is possible).

Acidophilus, or any of the 'Probiotic' friendly bacteria formulations could also be taken on a regular basis,

with the best time being right at bedtime. This assures re-seeding of the "good" bacteria overnight, which

will subsequently lessen any early morning symptoms such as nausea or headaches that are experienced by

some of those suffering from low stomach acid. Since the Helicobacter Pylori bacteria is a common cause

for low stomach acid (as well as ulcers, cancer, asthma, gum, and heart disease), it may be worthwhile to be

tested for a possible infection, and if found positive, undergo appropriate therapy. (see also "H. Pylori").

Cluster Headaches: These are very severe one-sided headaches, affecting usually the temple / eye area,

and - with some exceptions - typically last less than one hour, or sometimes even just for a few minutes. They

tend to occur almost daily for a few weeks, and then stop as suddenly as they started. Patients with cluster

headaches share common cellular chemistry: Depending on the side of the attack, there is generally a

combination of very low magnesium, very high sodium, and very high nickel for the one side, and very low

calcium, very high phosphorus, and very high cobalt for the other side.

Excessive levels of nickel and cobalt share both vasoconstrictive properties, so in the first example (which is

more common), the treatment of choice would consist of a high intake of magnesium, a high intake of Vit E,

and a larger amount of any adjunct supplement such as Vitamin B2 to help lower sodium.

The other example would require a high intake of calcium, a high intake of pangamic acid (Vitamin B15), and

usually a larger amount of pantothenic acid (Vitamin B5), unless the patient's chemistry dictates otherwise.

In one particular experience with a patient who had a cluster headache attack in my waiting room, I applied an

ice pack on the affected side, and the attack was aborted in seconds. After mentioning that incidence to other

patients suffering from cluster headaches, some of them reported having since had similar success, and they

now always make sure to have some ice cubes at hand.

Tension Headaches: While symptoms resulting from spinal alignment problems, unconsciously tensing
muscles in the neck or shoulder area, or poor posture may benefit from chiropractic intervention, there are

also organic or chemical factors that are capable of precipitating a general uptight or tense disposition, in

which case nutrients with muscle relaxant properties may be considered. The two most important minerals

to use for that purpose are calcium and magnesium, while B-complex should used with caution, or avoided

entirely since higher amounts encourage muscle tension and a "stressed-out" emotional disposition. (see

also Acu-Cell "B-Complex Vitamins").

Migraine / Vascular / Hormonal Headaches: In contrast to other types of headaches, classic migraines

or vascular headaches have the best potential for an actual cure, since they are related to abnormal liver

functions (i.e. abnormal iron and manganese levels or ratios), which when rectified, will permanently resolve

the problem. I have many patients who have been completely migraine-free for over twenty years following

corrective measures to normalize liver functions through supplemental intervention, and I have also used

electro-acupuncture treatments with similar success.

Iron and manganese comprise an interdependent mineral pair which affects various liver functions (and vice

versa), including hormonal balance, glycogen metabolism, red blood cell / hemoglobin production, and others.

In contrast to below-normal levels of iron or manganese, which can provoke vascular headaches, elevated

levels can trigger classic migraine symptoms, with the iron / manganese Ratio determining the left or right-

sidedness of a headache.

In the event of elevated iron, any iron antagonist such as zinc, magnesium, Vitamin B2 or E - whichever is the

most compatible, will effectively relieve the side-specific migraine headaches associated with iron. Donating
blood is another option, which will also lower blood pressure in those where it is related to high iron levels.

The opposite headache side responds to reducing manganese, whose level can be lowered through calcium,

potassium, Vitamin B6 (with caution), or Vitamin C - whichever ones match a patient. Lowering manganese

will also improve the liver's ability to regulate estrogen, where a higher mean average is a common trigger for

migraines that are associated with the menstrual cycle, including high estrogenic-types of PMS. Blood sugar

irregularities may also improve once manganese levels are normalized.

Most properly diagnosed migraine cases involve congestive liver disease of both large central liver lobes

(implicating elevated iron and manganese), which makes the herb Milk Thistle an ideal addition to any other

therapy chosen.

Ocular Migraines are usually precipitated by an Aura and fall into the category of elevated iron and/or
manganese levels, where their ratio will again determine which side the migraine will later take effect. On
average, there is about a 30 +/- minute warning, during which time there may be zigzagging visual patterns,
hazy or blind spots, or partial to complete loss of vision in one eye.

Since the migraine may develop at the same or opposite side of where originally the aura took place, it helps

to make notes, so any future migraines - precipitated by an aura - may be aborted by using appropriate

supplements (see "One-sided Headaches" below for details). This may only have to be done a few times

until liver functions are corrected, which will then resolve any further migraine attacks.

In contrast to migraines, Vascular Headaches require the opposite treatment approach, where low levels of
iron or manganese require their supplementation. This is usually done by taking the chelated version of the

minerals in the 15 - 50 mg range/day, until corrected. Headaches developing as a result of low or diminishing

estrogen levels, i.e. menopausal, or low estrogenic-types of PMS, amenorrhea (failure to menstruate), or iron-

deficiency anemia, fall into this same category. In addition to raising their levels, it is equally important to

normalize the iron / manganese ratio to subsequently prevent any one-sided headaches (or migraines) from

developing in the first place.

Food Intolerance / Food Sensitivity / Food Allergy Headaches: Many practitioners categorize these

headaches as part of the migraine group, however outside of an occasional enzymic deficiency, they are not

treated by normalizing organic or chemical problems. The most effective way to deal with these types of

headaches is to avoid the foods or beverages that one is sensitive to, since in contrast to air-borne allergies

(hay fever) where allergy shots may be an option, there are no shots available for dietary triggers.

The Elimination Diet uses a type of protocol where an individual starts with a one day fast, and then begins

to re-introduce various food items every day, whereby the types of foods causing headaches or any other

medical symptoms are then permanently eliminated.

The Rotational Diet simply rotates various food groups, assuming that symptoms / reactions can be kept to

a minimum by not consuming the same offending foods on a frequent basis. If a particular food from a food

group stands out as a cause for headaches, it may then also be eliminated.

There are several variations to the above methods, whereby some people find that eliminating specific

Food Groups on a trial basis offers the most practical and least interruptive approach. In other words, one

follows a conventional diet, but then begins to avoid foods of the nightshades group, or legumes, citrus, dairy,

meats, grains, etc. - in no particular order - for a specific time period:

• Nightshades (potatoes, tomatoes, chili peppers, garden peppers, eggplant, paprika),

• Root Vegetables (carrots, beets, turnips, radishes, rutabagas, garlic, onions),

• Cruciferous Vegetables (Brussels sprouts, broccoli, cabbage, cauliflower),

• Gourd Vegetables (squash, cucumber, pumpkin, zucchini),

• Leafy Green Vegetables (lettuce, spinach, kale, chard),

• Legumes (peanuts, soybeans, all other beans, peas, lentils),

• Citrus (lemons, limes, oranges, grapefruit, tangerines, tangelos),

• Fruits (apples, pears, bananas, plums, cherries, peaches, apricots, grapes, pineapples, olives),

• Berries (strawberries, raspberries, cranberries, blueberries, gooseberries, blackberries),

• Dairy (milk, ice cream, sour cream, cheese, yogurt - and other dairy-containing sources),

• Meats (beef, pork, lamb, chicken, turkey),

• Fish (salmon, tuna, sardines, herring, trout),

• Shellfish (lobster, shrimp, oyster, mussel),

• Seeds (pumpkin, flax, sesame, sunflower),

• Nuts (almonds, walnuts, pistachios, filberts, Brazil),

• Grains (wheat, barley, rye, corn, millet, oats, rice, buckwheat, amaranth, spelt),

• Various (eggs, mushrooms, spices, alcohol, tobacco, sugar, honey, tea, cocoa, oils, yeast).

Once an offending food group is isolated, the same approach can be applied to single items of the same

group, although in some - but not all cases, an entire food group may be responsible for causing headaches.

Keeping an accurate diary is most important to not only help isolate any problem foods, but also additives

such as sulfites, MSG, nitrites / nitrates, or other common offenders such as caffeine or tyramine, and to not

miss any possible non food-related triggers such as lack of sleep or sleeping in too long, electromagnetic

fields (cell or portable phone), fresh news print (magazines, news-papers), eye strain, pet allergies, nutritional

supplements, or prescribed medications.

Headaches - or any other symptoms related to food sensitivities, intolerances, or allergies generally clear in

about 4 - 5 days, so any particular food group should be avoided for at least a week to 10 days. This also

applies to salad dressings, ketchup, baked goods, etc..., that contain any suspect food sources.

The Pulse Test is another method that may be applied to isolate suspect foods or inhalants, whereby the

pulse is first taken upon getting up in the morning to get an average pulse before doing any daily chores, or

before getting in contact with soaps or toiletries. The pulse is taken again before a meal (ideally using the

food groups above), and then at 10 minute intervals a few times after a meal. Comparisons are made of an

increase in the pulse rate between those meals that one is - and the ones one is not sensitive to.

Suspect foods generally result in a pulse rate that is higher compared to tolerated food sources. This varies

from one individual to another, but can range from an increase of less than 10 beats a minute to more than 20

beats, whereby more allergenic foods may trigger noticeable palpitations as well.

Pancreatic Enzymes help reduce many allergic reactions in those individuals who don't produce sufficient

amounts, so using either basic Pancreatin tablets, or a Digestive Enzyme Complex may be helpful in those

cases. While pancreatic enzymes are usually well tolerated, they cause an allergic reaction (i.e. skin rash) in

a small percentage of individuals, and then only when larger amounts are taken.

Nutrients that cause, reduce, or interact with Migraines or general Headaches:

Too high or too low: Vitamin A, iron, manganese, magnesium, sodium, calcium.

Too high: Vitamin D, Vit E, copper. - Too low: Vitamin Vit B1, Vit B2, Vit B6, Vit B15, Vit C, folic acid.

Optional Herbs: Feverfew - some migraines, Butterbur - some migraines, Cat's Claw "Group A" sinus

and general headaches, Silica - some headaches, Turmeric - "Group B" migraines, general headaches.

One-Sided Headaches

One major advantage of using nutritional supplements over conventional drugs is their unlikelihood of them

causing rebound headaches, or user dependency. I have spent several years categorizing minerals and

vitamins by their action on the body's pH, oxygen metabolism, and cranial / vascular effect, to help prevent or

control one-sided headaches or migraines.

In the chart below, supplements are divided into group A and B, whereby one group will help headaches that

are on the left side, and the other group will help headaches that are on the right side. Slightly more than half

of the population can use group A for left-sided headaches, and group B for right-sided ones. For the rest of

the population, it is the other way around.

Group A

Group B

Calcium

600-1000mg

Magnesium

300-500mg

Iron

25-60mg

Manganese

25-100mg

Chromium

500mcg-2000mcg

Copper*

3mg-6mg

Potassium

100mg-500mg

Zinc

25mg-50mg

Vit B1

100mg-300mg

Vit B2

100mg-300mg

Vit B6*

100mg-500mg

Vit PABA

100mg-400mg

Vit C

1000mg-3000mg

Vit E

400IU-1200IU

Vit B15

100mg-400mg

Vit B12

250mcg-1200mcg

Lecithin

1200mg-2400mg

Choline

250mg-750mg

Cat's Claw

1000mg-2500mg

Turmeric

½ + teaspoon

Apple cider vinegar with water

Baking soda with water

Caffeine

Alcohol

Decrease oxygen

Increase oxygen

* Larger amounts of Vitamin B6 or copper should not be taken on an ongoing basis.

One can either use trial and error to determine what group applies for an individual, or previous experience

with for instance caffeine-containing beverages might be of help --- of whatever effect they had in improving

or worsening one's headache.

Vitamins work quicker (10 - 20 min), while minerals take a bit longer (30 - 60 min). Any combination can be

used, as long as they are part of the same group, and as long as they do not interfere with the rest of one's

chemical profile --- i.e. Vitamin B1 and iron raise sodium, so they should not be taken by anyone who has

problems with high sodium retention.

If one is taking vitamins and minerals every day, then on days where one can feel a headache coming on, the

ones in the wrong group should not be taken that day, since they would likely worsen the headache, or prevent

the other group from being effective enough to relieve the headache. For the same reason it is usually better

for a headache-prone person to take all daily supplements later in the day, as by then, most people will have

had signs of an impending headache.

Example 1: Assuming a person is on a vitamin / mineral program consisting of chromium, manganese, iron,

Vit B12 and magnesium, and that person is the type of needing to take group B for a left-sided headache.

Assuming further that this person develops a left-sided headache, only Vit B12, manganese and magnesium

should be taken that day only, but not iron and chromium. If the headache is severe, the actual amounts taken

can easily be increased to the amounts shown on the chart, and for instance Vitamin E could be added for

additional results.

Example 2: Assuming a person is on a vitamin / mineral program consisting of PABA, potassium, Vit C,

zinc, choline and lecithin, and that person (whose left-sided headaches correspond to group A) develops a

right-sided headache, - only zinc, PABA, and choline should be taken that day, but not Vit C, potassium, and

lecithin. As in the first example, extra supplements of the corresponding group (B) could be added at higher

amounts to help the headache, including some baking soda in water if an upset stomach accompanies the

headache.

If headaches always occur on the same side, then specific supplements from the corresponding group can

then be used on a daily basis to prevent them from developing in the first place. ¤

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