Broccoli May Help Prevent Menstrual Migraine
Changes in hormone levels can lead to headaches, especially for women with menstrual migraine or headaches, says Brown. Falling levels of estrogen, which occur just before menstruation begins, can trigger an attack, according to the Migraine Research Foundation.
Women who have this type of migraine would benefit from increasing their intake of cruciferous vegetables, because of their effects on estrogen, Brown says.
Cruciferous vegetables contain hormonally active compounds called phytoestrogens, which can have estrogenic, or estrogen-like, effects in humans or, conversely, antiestrogenic effects. Its thought that the antiestrogenic effects of some phytoestrogens may lower a womans risk of certain types of cancer by lowering her exposure to her own estrogen.
Some research, cited in a February 2021 review in Climacteric, indicates phytoestrogens improve bone mineral density and markers of cardiovascular risk in post-menopausal women effects that estrogen would be expected to have in premenopausal women.
Theres also some evidence that phytoestrogens help to prevent menstrual migraine attacks in premenopausal women, according to a review published in Neurological Sciences.
Broccoli, Brussels sprouts, bok choy those can all be very helpful if you include more of them in your diet, says Brown.
Secret #: Get Rid Of Your Exertion Headache
Exertion headaches are a real bummer. You just finish doing something great and before you can admire your accomplishment, your head is pounding. While these arent as well known as migraines, they can be every bit as painful. Some of the best tips for stopping an exertion headache include:
- Cooling down. An exertion headache is your bodys way of saying that you have overextended yourself. Try drinking some cool water and taking a break for 20-30 minutes.
- Avoid Triggers. Take note when you get these headaches and see if you can find a trigger. Some people discover that they are dehydrated, or they occur on days when they didnt sleep well the night before.
- See Your Chiropractor. If you get these headaches when you are exercising, it might be due to incorrect posture. Lifting heavy weights or running with your head too far forward or back will limit the blood flow and cause muscle tension. Your chiropractor can help to adjust your spine and neck, as well as suggest improvements to your form as you work out.
If you still cannot find the source of your exertion headache, speak with your doctor or chiropractor about other possibilities.
Secret #: Get Rid Of Your Hormone Headache
Estrogen levels affect many things in a womans body and that can include giving you a headache. If you experience headaches just before the start of or in the first days of your cycle, these are known as menstrual migraines. Other headaches, such as those that start when you ovulate, are often called hormone headaches. You cant stop Mother Nature or your hormones, but you can try the following tips:
- Yoga Practicing yoga on a regular basis can help to prevent these headaches from occurring.
- Sleep Getting at least 7-9 hours of sleep each night allows the body to remove old hormones and make new ones. This might prevent an overload of hormones, which can lead to a headache.
- Chiropractic Massage Stress leads to headaches and massage therapy is one of the best ways to reduce stress and give you a feeling of being well cared for.
- Try a Different Birth Control Pill Some types of birth control pills tend to have more side effects than others, including headaches. Ask your doctor about switching to another brand and see if it helps.
Your doctor or chiropractor might be able to offer you other suggestions if the above remedies do not seem to help.
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Secrets For Getting Rid Of Headaches
For almost every person on the planet, headaches are, well, a headache! Chances are that youve had one fairly recently, but for those who get them regularly, the one thing they are looking for is relief.
While you can always pop a few over the counter pain pills, they wreak havoc on your liver and if you get frequent headaches, you really dont want to go that route.
Lets not forget that for some types of headaches, pain killers like Advil or Tylenol simply dont work.
So how to get rid of a headache?
That would depend.
Why do I have a headache?
That would also depend.
Lets spend just a minute talking about what type of headache you have so you can find out the best way to get rid of it.
How Common Are Headaches In Adults
If your head is throbbing, youre not alone. Headache is one of the most common pain conditions in the world. Up to 75% of adults worldwide have had a headache in the past year.
Headaches are a major cause of absenteeism from work and school. They also take a toll on social and family life. For some people, continually battling headaches can lead to feeling anxious and depressed.
Read Also: How To Relieve Tension Headache Naturally
Foods Rich In Vitamin B2
Riboflavin or vitamin B2 improves brain mitochondrial function, which in turn is thought to play a role in migraine prevention.4 In one study, the participants frequency of migraine attacks reduced within just a month of taking the supplement over a longer duration , there was further improvement.5
Higher dosages of about 400 mg/day may be most beneficial.6 However, the National Headache Foundation cautions against taking riboflavin in such large doses, so your best bet is to consume foods that are rich in the vitamin instead.7
What to eat: Eggs, milk, nuts, green vegetables, meat, and enriched flour are good dietary sources of vitamin B2.8
Headache Triggers: Foods To Avoid
Now that you know what foods can help with headaches, its just as important to know what foods to avoid. Certain foods are common triggers for headaches, though not all of them may cause a problem for you.
Watch for signs after eating these foods to see if they lead to a headache. If a certain food disagrees with you, you may want to decrease your intake of it or completely avoid it it may be the simplest solution to find respite from your headaches!
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Setting A Healthy Nighttime Routine
A healthy nighttime routine may help reduce risk factors such as stress. Some tips for improving sleep hygiene include:
- avoiding blue light before bed, such as lights from computers, cell phones, or televisions
- doing relaxing activities such as gentle stretches, self-massage, or breathing exercises
- taking a warm bath or shower
- sleeping 7-9 hours each night
Foods That Are Migraine Triggers
Some foods can cause migraines for some people.26 You may want to check if any of the following foods work as a migraine trigger.
- Fermented foods, pickled foods
- Nitrate-containing meats like hot dogs, bacon, and salami
- Foods that contain tyramine like smoked fish, chicken livers, aged cheese, red wine, and figs
- Monosodium glutamate , an ingredient used in some restaurants
References
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A Note From Cleveland Clinic
The good news for headache sufferers is that you can choose from many kinds of treatment. If your first treatment plan doesnt work, dont give up. Your healthcare provider can recommend other treatments or strategies to find the right fix for you.
Last reviewed by a Cleveland Clinic medical professional on 06/03/2020.
References
Does Drinking Warm Water Help With Headaches
According to a study conducted in 2015 by the University of Virginias Department of Health, Medicine and Nursing, drinking water at a room temperature is better than drinking water that has been heated. Drinking warm water may even cause the headache. The study shows that drinking cold water is better than drinking warm water. So, the best way to deal with a headache is to drink water that is at room temperature. While the temperature of drinking water is not an immediate cure for headaches, drinking eight glasses of water everyday can help in reducing the frequency of headaches..
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Apply A Cold Compress
If youve ever put an ice pack on an injury or a heating pad on a sore back, you know the power of temperature therapy. This can also help when you have a migraine.
Cold therapy has been used to treat migraine for more than 100 years, but there are few scientific studies to suggest why it can help relieve pain for some people. Some theories have suggested that cold therapy can help constrict blood vessels or slow the nerve signals involved with migraine pain.
Even recent studies havent pinpointed exactly how , or ice packs applied at the onset of a migraine could significantly reduce the perception of migraine pain.
You may need to experiment to decide what feels best for you. Some people find that an ice pack applied to the head offers soothing, numbing relief. This is particularly helpful if sun or heat brought on your migraine.
Why Is My Head Hurting So Much
The most common cause of the headache is muscle tension due to the stress. The pain starts in the neck and spreads to the head. It can be relieved with ibuprofen or aspirin. Stress is the first cause of headache. When you are stressed, your bodys natural reaction is to tense up. The muscle tension is what causes the pain. The second cause of the headache is dehydration. When you dehydrate yourself, you put yourself at a higher risk for headaches. You can relieve the headache by increasing the amount of water you drink. The third cause of the headache is poor sleeping habits. One way to relieve the headache is by getting an extra hour or two of sleep. If that doesnt work, try taking a nap when you have a break during the day. There are six muscles in between your skull and your brain. If they become strained, it could cause you to have a headache. You can relieve the headache and ease the muscle strain by modifying the way you hold your head. Try not to hold your head up too high or too low. You can hold your head straight and steady while you are working at your desk, reading, watching TV, or driving..
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Try The Caffeine Cure
Have a cup of strong coffee. Caffeine reduces blood-vessel swelling, and thus can help relieve a headache. This is why caffeine is an ingredient in some extra-strength painkillers like Excedrin. However, if you are already a heavy coffee drinker, skip this. Caffeine withdrawal can cause headaches, creating a vicious cycle.
What If Treatment Doesnt Work
There are many different ways to address headaches. When you start a treatment program, keep track of your results. A headache log can help you measure progress.
Ask yourself:
- Are my headaches less frequent?
- Are they less severe?
- Do they go away faster?
If you dont notice an improvement, talk to your doctor at the next follow-up exam. You may need to try something new.
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A Juicy Slice Of Watermelon Can Head Off Dehydration Which Is Often A Factor In Headaches And Migraine Attacks
If youre living with migraine, you probably know that certain foods and drinks can trigger an attack. But even though its important to know what to avoid, focusing on the foods to add to your diet matters, too: It may help reduce the number or severity of migraine attacks or other types of headaches.
Food really is the first medicine, says Wynne Brown, MD, the medical director of integrative medicine at Wake Forest Baptist Health in Winston-Salem, North Carolina. When youre trying to manage migraine, what you eat and when you eat can make all the difference, she says.
Being open to change in your diet is a good start, says Dr. Brown. Often, we can get in a rut and eat the same things over and over. By adding different fresh fruits and vegetables to our diet, we can reap benefits in terms of water content as well as vitamins and minerals, she says.
A diet with a variety of good foods will make a big difference both in migraine management and overall health and may improve imbalances that contribute to headaches, says Brown.
If youre looking for ways to change your diet to better manage your migraine, here are some expert tips on the foods and drinks to help you on your journey.
Top Five Pressure Points To Treat Headaches
No one is immune to the occasional headache, for many, chronic headaches or migraines are unfortunately a lifetime ailment. Key West Wellness Center provides multiple services to assist you with preventing headaches and with alleviating the pain during an attack. You are welcome to contact our office to learn more or to schedule an appointment.
Headaches and migraines can strike at any time and since we are not with you 24/7, we want to share some tips on how to apply pressure to five top pressure points in hopes to relieve head pain, these are great techniques to use in between your Key West Wellness Center appointments.
Experiencing the pain and discomfort of a headache is incredibly common. If youre looking for a more natural way to treat your headache, you may want to think about acupressure and pressure points.
Pressurepoints are parts of the body believed to be extra sensitive, able tostimulate relief in the body. Practitioners of reflexology, a discipline ofChinese medicine, believe that touching pressure points in a certain way can,improve your health, ease pain and restore balance in the body.
Reflexologyis the study of how one part of the human body is connected to another. Thismeans you might have to massage a different location like your hand totreat a different area, like your head. Youll reach for the right pressurepoints to ease your pain.
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Herbal Teas Have Multiple Headache Benefits
Tea can help with overall hydration, which in itself can prevent or relieve a headache, and depending on the type of tea, there are other benefits as well, according to Brown.
Peppermint can be effective in relieving sinus pressure, says Brown. Sinus congestion and pressure are common symptoms of a sinus headache, brought on by inflammation and swelling of the sinuses, according to the American Migraine Foundation.
Peppermint oil is used as an essential oil for headache or migraine. You could put peppermint oil or fresh peppermint in a cup of hot water and inhale the steam and also drink the liquid, says Brown.
A study published in 2019 in the International Journal of Preventive Medicine found that a drop of diluted peppermint oil dripped into the nose was effective in decreasing the intensity of headaches caused by migraine in about 42 percent of participants who tried it.
There is some evidence that ginger tea can help with a tension headache, according to Brown.
Also, a study published in Phytotherapy Research found that drinking a half teaspoon of powdered ginger in warm water helped reduce migraine severity.
Does Drinking Hot Water Help With Headaches
Yes. Science has shown that drinking hot water helps for headaches. Alcohol is a diuretic, causing dehydration and a headache. Drinking water is often part of the recommended cure for a hangover. It seems that the dehydration is the major cause of the headache. Drinking hot water will make you sweat, which will cool you off and diminish the headache. The sweating also helps to eliminate the chemicals that cause a headache..
Read Also: Differences Between Headaches And Migraines
Reach For An Ice Pack Or Hot Pack
Which one you prefer is up to you, but they both can help with migraines and headaches. “Ice packs work because they basically numb the area,” Dr. Newman says. “Hot packs work because they increase the blood flow to that area.” If you’re at home, try stepping in the shower and letting the warm water hit your head.
Kale Might Help Migraineurs
Related to cabbage and broccoli , kale is also packed with magnesium about 32 milligrams in one cup of chopped leaves. Kale is tougher than spinach and more of an acquired taste. Its also high in fiber, which is essential for an overall healthy diet.
If you prefer eating your greens raw but dont like kales toughness, chop the leaves fine, squeeze with lemon juice, and let sit for an hour to soften the leaves a bit. Check out this Greek kale salad recipe for inspiration . You can then toss the kale in salad or a quick stir-fry. You can saute kale like spinach, add it to pasta dishes, or roast it to make crispy kale chips.
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Rethink Your Sleep Schedule
To prevent migraines, Dr. Newman tells his patients to follow the mnemonic SEEDS: sleep, eating, exercise, drinking, and stress reduction. “The gene for migraines gives us basically a hyperactive or overly sensitive brain,” he says. “Because of that, any change can induce migraines.”
For example, sleeping too much or too little can induce migraines, but keeping a more regular routine can help with occasional headaches, too.
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“Tension-type headaches are different than migraines in that theyre not as severe they dont have the nausea, vomiting, and light, sound, and smell sensitivities,” Dr. Newman says. “But those healthy lifestyle tips work for any type.”
In any case, that means avoiding sleeping in on the weekends or vacations and sticking to a consistent bedtime and wake time.