An Overview on Dealing with Migraines
A migraine can strike at anytime and in anyplace, and if you deal with frequent migraines or chronic headaches you understand the fear that comes along with the uncertainty of when a migraine will occur. The throbbing pain in the head, poor vision, dizziness, and nausea can leave the victim bedridden for hours and sometimes even days, and when dealing with migraines it is important to understand what aspects of your daily life can trigger a migraine and what you can do to reduce your risk of a migraine.
Pretty much everybody knows somebody that deals with frequent headaches, but the statistics behind migraines and chronic headaches can be shocking. Migraines are among the top twenty causes of disability in adults, and they are more common than diabetes and asthma. Migraines happen more frequently in women – up to 18 percent get them – while only about six to seven percent of men get migraines. Regardless of gender, up to 37 million Americans deal with migraines, and five million get a migraine at least once a month.
What Can Prompt a Migraine?
There are a number of agents that can set off migraines, and they can arise from both external and internal factors. Loud noises and bright lights have been known to trigger migraines, and weather changes could also lead to a migraine. Those who live a busy and stressful lifestyle also note a correlation between stress and the occurrence of migraines. Even though these factors can be nearly impossible to control, there are also some triggers that the individual can try to avoid. Physically over working the body can activate a migraine, but some of the most common sparks are related to diet. Nutrition is important to overall health, but maintaining the proper nutrition is essential to avoiding migraines. First of all, food allergies can provoke a migraine, so it is key to avoid any of these foods or products. Many times just relaxing can help prevent an impending migraine.
A deficiency in certain nutrients, especially B vitamins, has been linked to migraines, and there are foods/additives that have been identified as those that can increase the risk of migraines. These include:
- Artificial Preservatives
- Artificial Sweeteners
One case study entitled “A woman with daily headaches” conducted at the University Hospital Marques de Valdecilla shows how the introduction of just one food can prompt daily headaches. In this report a 48 year old women was dealing with daily migraines and headaches, and she couldn’t figure out why. It turns out that her breakfast was causing these episodes. One morning she had run out of a diet biscuit that she was eating every morning, which was made up of 62% wheat. When she ran out of these biscuits her daily headaches ceased and when she started to consume the headaches and migraines started again. Because of cases like this, it is essential to try to figure out any foods that could be directly causing headaches.
Foods that contain artificial sweeteners, especially aspartame, can also increase the risk for migraines. Aspartame can be found in many of the foods that people eat every day. It creates methanol and formaldehyde in the body, and these can have negative effects on the body’s tissues and lead to pain. The introduction of methanol can be especially problematic, because the human metabolism can’t properly break it down. The accumulation of methanol can create migraines, dizziness, nausea, and vertigo.
What Happens During a Migraine?
This is a million dollar question that science has been unable to completely explain. For the frequency and prevalence that migraines occur in society, it is surprising that research and scientists have been unable to explain what happens as a migraine actually occurs. Instead, there is research and a number of studies that have lead scientists to develop theories. Many of these theories apply to some people, but not too everybody, and the inability to pin point exactly what happens has been a source of frustration for many headache sufferers. Many researchers believed that migraines were caused by a tightening of the blood vessels in the cranium. This tightening causes a reduction in the flow of blood within the brain, and after the blood vessels tighten and constrict, they stretch out. This stretching is where many think that the pain comes from. However, more recently scientists – through careful research – have begun to think that migraines could be caused by a boost in blood flow.
Some also believe that the structure of the cranial blood vessels may be different in those that experience frequent migraines. A study of 170 patients that were broken down into three groups:
- Those with migraines without aura
- Those with migraines with aura
- Control Group
Scientists took a look at the layout of the blood vessels that were responsible for bringing blood to the brain. The patients that experienced migraines of either kind had blood vessels that weren’t properly developed, and this caused the blood flow in the brain to be not symmetrical. These abnormal blood vessels and altered blood flow were more common in the back of the brain, and this is where vision is controlled. This finding could also possibly explain some of the visual impairment symptoms that accompany migraines.
There are also some less developed theories that believe migraines could be caused by a vitamin B deficiency, a brain stem disorder, an over transmission of pain signals within the brain, changes in serotonin levels, and genetic factors.
How to Help Migraines Naturally
There are a number of ways to limit the occurrence of migraines, and one of the first steps is to fix the diet and get the proper nutrition. It is essential to remove any processed foods from your diet. These foods don’t properly nourish the body and they cause chemicals to accumulate and hinder healthy biological function. Headache and migraine sufferers have begun to use the paleo diet more and more, and this is because of the relief that many find. The paleo diet removes foods that are processed, and those on the diet eat a lot of grass fed meat, fish, fresh veggies and fruits, and nuts. This diet is healthy, but still allows for the consumption of many delicious foods. Reducing the consumption of gluten and artificial sweeteners can also be very helpful.
Recording a journal of what is consumed during the day, along with any headache symptoms may help to find any foods that are causing migraines. If the sufferer is able to narrow down a food that could be causing migraines, they should cut it out of their diet and see if it helps at all. If it doesn’t help, it is still important to try eating the particular food again in order to see if it causes the headaches to flare up again.
There are many things that can be done that promote overall health and well being that also help with migraines. Adding natural vitamins and supplements may work to reduce the occurrence of migraines. A natural multivitamin can help to address any nutritional short comings that lead to migraines, and there are also specialized products, like MigraGone or MigraStat. In addition, you can try HeadAche Free, a daily multivitamin that has been formulated to specifically help with migraines and headaches. Using MigraSpray may also limit migraines. Training the body and getting regular exercise may also help, because exercise can help the body to better cope with stress.
Migraines have become common in today’s world, and for many the frequency with which they occur can be life altering. Educating yourself on the many potential causes of migraines is essential to finding out exactly what could be causing yours. Follow some of the above tips, and you may find that you’re able to better control your migraines.
Dealing with Migraines Naturally
Headaches and migraines are a regular part of life for many people, but there are many ways that you can help to reduce their frequency and severity. Healthy lifestyle choices and eating habits can help to fight your migraines and also improve your overall quality of life.
Regular emotional stress puts you on the fast track towards migraines, so taking time to remove yourself from a stressful situation or an emotional moment can help to reduce the occurrence of migraines. Teaching yourself useful and healthy relaxation skills can combat migraines, so if you’re dealing with frequent migraines, engaging in meditation, deep breathing techniques, or just spending some time in a serene location can help.
It is also important to reduce physical stress. Everyday millions of people sit at a desk all day, hunched over and tense as they do their work. If this sounds like you, take notice of how you sit at your desk. Relaxing the shoulders, neck, and jaw can limit the occurrence of migraines. While at work, make sure that you have good posture at your desk, and if you sit for long periods of time take a few moments to get up and stretch out. Getting the proper amount of sleep can also help in the fight against migraines. Sleep allows your body to recoup and release the physical stressors accumulated throughout the day, and it can also help to shed emotional stress. Getting plenty of exercise and keeping the body in the best physical condition possible can also help.
Eat Clean and Healthy
Eating a healthy diet is essential to fighting migraines, and there are a number of dietary catalysts that can lead to migraines. These include:
- Monosodium Glutamate, or MSG, is commonly added to foods to boost flavor, but it may also boost your likelihood of migraines. Foods, like canned soup, Chinese food, and processed foods, contain MSG and should be avoided.
- Tyramine is a monoamine that is found in aged cheese, fish, sausage, deli meats, and onions, and it when it enters the body it can lead to migraines.
- Aspartame, aka Nutrasweet,is an artificial sweetener that is used in diet sodas and other low calorie snacks, and it can also lead to migraines.
- Caffeine is used by people all over the world to pick up their energy levels, but it can trigger migraines. It also introduces many of the precursors of migraines to the body. Caffeine can reduce sleep, boost irritability, and cause anxiety, and all of these can eventually cause a migraine. Using caffeine for prolonged periods of time and then stopping can also lead to a migraine.
- Alcohol is also consumed throughout the world, and it increases the flow of blood to the brain. This increase in blood can lead to headaches and migraines, and if you’re dealing with frequent migraines, alcohol should be one of the first substances taken from the diet.
There are also foods and nutrients that you your body needs, and it all starts with water. Keeping your body hydrated during the day is crucial to limiting migraines, and you should also integrate omega 3 fatty acids into your diet. An omega 3 supplement is an easy way to make sure the body has this valuable nutrient, and it can help to limit the frequency, severity, and duration of headaches.
Getting the right amount of B vitamins, especially riboflavin, is also helpful. The body depends on energy, and when the body doesn’t have enough energy migraines can occur. B vitamins help the body to process foods and turn them into energy. You should also be eating foods that are rich in magnesium. The nervous system depends on magnesium, and a deficiency in this mineral can quickly lead to aches and pains of all kinds, including migraines.
Not eating enough can also be an issue. Going for long periods of time without food can cause blood sugar to drop (hypoglycemia). Eating a balanced diet at regular intervals is one of the first steps that you should take when trying to fight migraines.
Other Natural Migraine Remedies
There are natural remedies and practices of all kinds that can help to fight migraines, and some of these are:
Using one of the above ideas, or combining a number of them, may help to combat your migraines.
There are dozens of reasons not to smoke – if not more – and the fact that it triggers migraine is just one of the many. Smoking tobacco causes the blood vessels in the head to constrict, and this can lead to excruciating headaches. One study showed that when smokers reduce their cigarette consumption to less than a half pack a day they experienced a 50 percent reduction in headaches. The worst part of cigarette smoke is that you don’t even have to be a smoker to feel the effects. Second hand smoke can also cause headaches, so you may also want to avoid smoky rooms.
If you find yourself dealing with migraines on a regular basis you should figure out of there are diet or lifestyle changes that can potentially help you. Reducing the amount of stress that you encounter on a daily basis and making sure that the body is properly nourished can help limit migraines.
(image of girl with black sweater courtesy of Marin/FreeDigitalPhotos.net)