A GUIDE TO MIGRAINES

A collection of essays and articlesabout treating migraines naturally

by the WholesomeOne Health Advisors & Health Writers

December 2013

1

Table of Contents

INTRODUCTION

USING CHIROPRACTIC THERAPY TO EASE TENSION AND MIGRAINE HEADACHES

HYDROTHERAPY FOR MIGRAINE AND TENSION HEADACHES

REFLEX POINTS FOR MIGRAINE RELIEF

DOES HAVING A HISTORY OF MIGRAINES INCREASE THE RISK OF STROKE?

RELIEVING MIGRAINE PAIN WITH CRANIOSACRAL THERAPY

FOOD DYE AS A MIGRAINE TRIGGER

MAGNESIUM: VITAL IN THE TREATMENT OF MIGRAINES

5 FOODS TO HELP KICK MIGRAINES TO THE CURB

USING YOGA TO TREAT YOUR MIGRAINES: WHAT YOU SHOULD KNOW

TREATING MIGRAINES WITHOUT MEDICATION

BUTTERBUR IN THE TREATMENT OF MIGRAINES

IDENTIFICATION OF FOOD SENSITIVITIES FOR MIGRAINE SUFFERERS

MIGRAINES AND MEDITATION: WORKING TOGETHER TO RELIEVE SYMPTOMS

USING MASSAGE TECHNIQUES TO TREAT HEADACHES

JUICING TO TREAT MIGRAINES, FIBROMYALGIA, AND OSTEOARTHRITIS

THE REAL CULPRIT BEHIND CHILDHOOD MIGRAINES – FOOD ALLERGIES AND SENSITIVITIES

TREATING MIGRAINES WITH ACUPUNCTURE

RECOGNIZING THE SYMPTOMS OF MIGRAINES IN CHILDREN AND HOW TO PROVIDE RELIEF

POWER FOODS AND HERBS FOR MIGRAINE RELIEF

3 TIPS TO FIGHTING MIGRAINES DURING PREGNANCY

3

IntroductionIntroduction

What is a Migraine?A migraine headache, often described as an intense throbbing or pulsing on one side of the head, is commonly accompanied by nausea, vomiting, and extreme sensitivity to light and sound. Migraine attacks can be especially debilitating and cause significant pain for hours to days. They can be so severe that they interfere with activities of daily living.

Signs & Symptoms of a MigraineMigraines may progress through four stages, consisting of prodrome, aura, attack and postdrome. You may not experience all four stages.

Prodrome: One or two days before a migraine, you may notice subtle changes which may indicate the onset of a migraine, including:

• Constipation• Diarrhea• Depression• Euphoria• Food cravings• Fatigue• Irritability• Sensitivity to smells or noise• Neck stiffness

Aura: Most people experience migraine headaches without aura. Auras are usually visual but can also be sensory, motor or verbal disturbances. Each of these symptoms typically begins gradually over several minutes, and then commonly lasts for 10 to 30 minutes. Examples of aura include:

• Visual phenomena, such as seeing various shapes, bright spots or flashes of light

• Vision loss• Pins-and-needles sensations or numbness in arm or leg• Speech or language disturbances• Less commonly, an aura may be associated with aphasia or limb

weakness (hemiplegic migraine)

Attack: When untreated, a migraine typically lasts from four to 72 hours, but the frequency with which headaches occur varies between individuals. You may have migraines several times a month or much less frequently. During a migraine, you

may experience some of the following symptoms:

• Pain on one side of your head• Pain that has a pulsating, throbbing quality• Sensitivity to light, sound and sometimes smells• Blurred vision• Nausea and vomiting• Diarrhea, lightheadedness, sometimes followed by fainting

Postdrome: The final phase, known as postdrome, occurs after a migraine attack, when you may feel weak and fatigued, though some people report feeling mildly euphoric.

What Causes a Migraine?• Hormonal alteration (menstruation): Changes in estrogen can trigger

headaches in many women. Women with a history of migraines often report headaches either immediately before or during their periods, when they experience a decline in estrogen. Others have a greater likelihood of developing migraines during pregnancy or menopause. Hormonal medications, such as oral contraceptives and hormone replacement therapy, can also worsen migraines.

• Stress/anxiety: Stress and/or anxiety at work or home can cause migraines.

• Sleep disturbances: Changes in the wake-sleep pattern, such as jet lag, is a main culprit. Getting too much or too little sleep can cause migraines.

• Certain drugs/foods: Common foods that cause migraines include alcohol, especially beer and red wine; aged cheeses; chocolate; aspartame; overuse of caffeine; monosodium glutamate; salty foods; and processed foods. Skipping meals or fasting also can trigger migraine attacks. Certain medications can aggravate migraines, especially oral contraceptives and vasodilators, such as nitroglycerin.

• Weather and/or environmental changes and factors: Changes in weather or in atmospheric pressure can trigger a migraine.

What Are Conventional Treatments for a Migraine?If migraines are mild, analgesics such as NSAIDs or acetaminophen are often taken. If not, a dihydroergotamine (DHE) or a triptan may be prescribed by a physician.

• Dihydroergotamine is used for moderate to severe attacks when vascular disease and hypertension are absent. It should not be used during pregnancy or within 24 hours of triptans due to risk of heart attack.

• Triptans (sumatriptan, rizatriptan, almotriptan, zolmitriptan) are serotonin receptor agonists and are for moderate to severe migraine when vascular disease and uncontrolled hypertension are absent. Triptans inhibit

5

vasoactive peptide release, cause vasoconstriction, and block pain pathways in the brainstem. They should be avoided in pregnancy and in hemiplegic or basilar migraine.

NutritionNutritional approaches to migraine are often effective. They can be particularly useful for pregnant women.

• Elimination Diet: Avoid foods that are known to trigger migraine headaches and eliminate them from your diet. Foods commonly identified as migraine triggers include dairy products (e.g., cheese), chocolate, eggs, citrus fruits, meat, wheat, nuts and peanuts. Tyramine- and phenylalanine-containing foods, such as aged cheese, beer, and red wine, are also migraine triggers. Eliminating food additives, including MSG (monosodium glutamate), aspartame, and sodium nitrate, is vital in reducing the intensity and frequency of migraine headaches. You need to read food labels and be aware of the ingredients of the food you are consuming.

HerbsHerbs are commonly used to provide relief from migraines. Feverfew and butterbur are remedies for a migraine in either preventing them or reducing their severity. Riboflavin also may prevent migraines. Seek the advice of a health professional to see if these treatments are right for you.

• Feverfew: an herb with anti-inflammatory properties. A study shows that feverfew extract of 6.25 mg three times a day decreased migraine attacks by nearly half. The primary active ingredient in feverfew can be found in some other plants such as artichoke, sunflower, lettuce, spinach, and ginkgo biloba. Feverfew action appears to affect a wide variety of physiologic pathways. Some of these mechanisms include inhibition of prostaglandin synthesis, decrease of vascular smooth muscle spasm, and blockage of platelet granule secretion. Feverfew supplements are available fresh, freeze-dried, or dried and can be purchased in capsule, tablet, or liquid extract forms. Feverfew supplements with clinical studies contain a standardized dose of parthenolide. Feverfew supplements should be standardized to contain at least 0.2% parthenolide. Parthenolide is central to the biological effects of feverfew.

• Butterbur (Petasites hybridus root): an ancient plant which has been used for medical and edible purposes. 50-75 mg twice a day have demonstrated significant reduction in migraine frequency. The mechanism by which butterbur may reduce migraine includes inhibiting the inflammatory effect of chemicals like leukotrienes and prostaglandin E2 in the pain pathway. Another mechanism of butterbur may be its ability to function as a natural beta blocker whose action results in the normal flow

of blood to the brain. This helps control blood pressure and spasmodic capillary action, which can also contribute to the onset of migraine headaches. When purchasing butterbur products, be sure to choose a brand labeled PA-Free. This means the product was processed to remove potentially harmful, toxic chemicals found in the butterbur plant known as pyrrolizidine alkaloids (PA). The special butterbur extract is prepared by having all liver-toxic alkaloids removed.

Supplements• Riboflavin (Vitamin B2): a water-soluble vitamin, which means it is not

stored in the body. Therefore, it needs to be replenished in the body every day. Riboflavin is important for body growth and red blood cell production. It is also required for energy metabolism, such as the metabolism of carbohydrates. Studies show a deficit of mitochondrial energy metabolism may play a role in migraine pathogenesis. Therefore, riboflavin has been investigated as a treatment and/or prevention for migraine.

o Studies have found significant reductions in headache frequency with daily pharmacologic doses (400 mg) of riboflavin. Furthermore, riboflavin was demonstrated to be a safe and well-tolerated alternative in migraine prevention and treatment. It even reduced the number of abortive anti-migraine tablets (i.e. Ergotamines, triptans) used in migraine sufferers.

• Magnesium is another important mineral to add to your treatment plan. Magnesium deficiency is a major contributing factor to the development of migraine headaches and many of us are deficient in magnesium. The recommended amount of magnesium is 600-800 mg a day in divided doses throughout the day. Taking it in this manner maximizes its absorption. While there are many different oral forms of Magnesium, one form that be extremely beneficial for migraine sufferers is Magnesium Threonate. This is because it is able to penetrate the brain unlike other forms of Magnesium.

• Ginkgolide B is an herbal extract derived from Ginkgo biloba. It is used not only for the acute attack of migraine headaches but is also extremely beneficial for the prevention of migraine headaches. In one study, patients with a history of migraine with auras when given the combination of Gingkolide B, Coenzyme Q 10 and Vitamin B2 (riboflavin) demonstrated not only a decrease in the frequency of migraines with aura but also their duration.

• Coenzyme Q10 (Ubiquinone): Supplementation with Coq10 has been shown to decrease the frequency of migraine headaches. Because ubiquinone can have a blood pressure-lowering effect, it is recommended to begin at low doses. Begin at 50 mg twice a day and increase slowly over the next few weeks.

• Omega 3 Fish Oil: Adding Omega 3 fish oil can help in the prevention of migraines, especially in adolescents and young adults. In one study, Omega 3 supplementation decreased the recurrence of migraines in

7

adolescents. Begin at a dose of 1000-2000 mg a day. This can be slowly increased to 3-4 grams a day. As Omega 3 fish oil can thin the blood, talk with your healthcare practitioner if you are taking blood thinning medications such as Coumadin.

Bodywork• Acupuncture: Acupuncture involves the insertion of fine needles through

your skin at strategic points on your body followed by gentle manipulation of the needles. Clinical trials have found that acupuncture may be helpful for headache pain. Because the pain of a migraine may be associated with the dilation of blood vessels in the head, increasing circulation in this area can worsen symptoms. Thus, a unique approach to the treatment of migraine attacks is used. By avoiding points in the head, neck and upper body, and instead using points exclusively in the lower body, dilation of the blood vessels of the head is limited.

• Biofeedback: Biofeedback appears to be especially effective in relieving migraine pain. This relaxation technique uses special equipment to teach you how to monitor and control certain physical responses related to stress, such as muscle tension.

• Manual therapy: Massage and chiropractic treatments may help reduce the frequency of migraines. They can also improve the quality of your sleep, which can, in turn, help prevent migraine attacks.

Prevention• Nutrition/Diet: Refer to the nutrition section above.• Exercise: Regular aerobic exercise reduces tension and can help

prevent migraines. Progressive muscle relaxation, meditation and yoga don’t require any equipment.

• Rest and relax: Spend at least a half-hour each day doing something you find relaxing - listening to music, gardening, taking a hot bath or reading. If possible, rest in a dark, quiet room when you feel the onset of a headache. Place an ice pack wrapped in a cloth on the back of your neck and apply gentle pressure to painful areas on your scalp.

References• Agosti R, Duke RK, Chrubasik JE, Chrubasik S. Effectiveness of

Petasites hybridus preparations in the prophylaxis of migraine: a systematic review. Phytomedicine 2006;13(9-10):743-6.

• Dall’Acqua S, Viola G, Giorgetti M, Loi MC, Innocenti G. Two new sesquiterpene lactones from the leaves of Laurus nobilis. Chemical & pharmaceutical bulletin 2006;54 (8): 1187–1189.

• Gilmore B, et al. Treatment of acute migraine headache. American Family Physician. 2011;83:271-280.

• Hildreth C, Lynm C, Glass R. Migraine Headache. Journal of the

American Medical Association. 2009;301(24):2608.• NINDS Migraine information page. National Institute of Neurological

Disorders and Stroke• Schoenen J, Jacquy J, Lenaerts M. Effectiveness of high-dose riboflavin

in migraine prophylaxis. A randomized controlled trial. Neurology. 1998 Feb;50(2):466-70.

• Vaughan T. The role of food in the pathogenesis of migraine headache. Clin Rev Allergy. 1994;12:167-180.

9

Using Chiropractic Therapy to Ease Using Chiropractic Therapy to Ease Tension and Migraine HeadachesTension and Migraine Headaches

Tension and migraine headaches affect more than 30 million people a year with debilitating symptoms such as pain, throbbing, nausea, sensitivity to light, tired muscles, and achiness. With the affliction ranging in severity from person to person, it is becoming more common to explore holistic approaches to treating the symptoms from tension and migraine headaches. One approach that has gained popularity is to utilize chiropractic therapy to help provide relief.

Chiropractic therapy uses the theory that spinal alignment and proper placement can help keep the body balanced and in proper working order. When used for tension and migraine treatment, chiropractors will try to align the vertebrae to try to alleviate any nerve irritation. Chiropractors believe that nerve irritation along the spine can create chemical imbalances in the brain – which is the number one cause of migraines. When attention is given to posture spine in alignment, the nerves function freely and without interruption.

Chiropractic therapy is also useful with tension headaches by relieving pressure in the upper part of the spine and neck that can be caused by misalignment. When vertebrae are out of place the body reacts on a muscular level. This will lead to tension build up throughout the neck and shoulders. This buildup will eventually gravitate upwards through the head. Getting your spine adjusted and placed properly can relieve the pressure to these areas, thus relieving tension headaches.

Visiting a chiropractor for tension or migraine headaches can range from one visit for a simple misalignment to multiple visits to help treat chronic conditions. Most

sessions will provide immediate relief from the symptoms associated with these headaches but proper posture, consistent stretching, and good spine health are required for more permanent relief. Chiropractic therapy can you help retrain yourself to maintain proper alignment on a daily basis and subsequently alleviate tension and migraine headaches.

Reference: • Sussex Publishers, LLC., 2013

psychologytoday.com/articles/200606/migraines-and-the-chiropractors-touch

Photo Credit: uskdmma.blogspot.com/2011/06/optimal-health-begins-with-spinal.html

11

Hydrotherapy for Migraine and Hydrotherapy for Migraine and Tension HeadachesTension Headaches

Migraine headaches can begin from a variety of sources. Some of these can include stress, lack of sleep, loud music, smells, and even certain lighting play a role in bringing on migraines. One the most complained sources of migraines come from tension – the most common form of headache aside from migraines. Treating tension headaches and ultimately migraines can be done easily at home with some basic hydrotherapy techniques and can stop the discomfort from both in its tracks.

Starting with a major source of migraines, the tension headache can easily be relieved at home with hydrotherapy with a few simple steps. Starting with two bowls of water – one with ice water and one with hot tap water that doesn’t exceed 110° for safety – and soak one towel in each. Begin with the hot towel and place it on the back of the neck for up to 5 minutes. Follow it with the cold towel for another 5 minutes. Repeat this process up to 3 times for maximum relief.

For migraines, the process requires two bowls of water again – one with ice water and one with hot tap water that doesn’t exceed 110° for safety. This time, however, use the cold towel on the back of the neck while soaking the feet in the hot water for at least 20 minutes. If the migraine does not subside, reverse the application by using a hot towel on the back of the neck and soaking the feet in ice water for 20 minutes.

A remedy, as simple as 2 bowls of water and a couple of towels, could be the difference between debilitating headaches and finding natural relief with hydrotherapy. Without a lot of know-how or equipment, hydrotherapy can be accomplished at home with incredibly successful results.

Reference:• vsnaturopathy.com/Headache.html

Photo Credit: flickr.com/photos/rusty_clark/6097482100/

13

Reflex Points for Migraine ReliefReflex Points for Migraine Relief

Migraines are one of the most devastating forms of headaches. With an intense throbbing sensation and persistent pain typically on one side of the head, they can incapacitate the body and last anywhere from two to 72 hours

Treatment for migraine sufferers includes some effective over-the-counter medications that combine nonsteroidal anti-inflammatory drugs like aspirin with caffeine, physician prescribed medication including vasoconstrictors like tryptans and ergots, antiemetics for nausea, and opioids or glucocorticoids for pain relief. But, is it possible to self-manage recurring migraines or provide symptom relief? The Mayo Clinic suggests that nontraditional therapies like alternative medicine along with diet and lifestyle changes have shown promise in the prevention and effective treatment of migraines.

For self-care, the alternative medicine practices of acupuncture, acupressure and reflexology may be useful in migraine therapy. Each modality targets responsive points or areas on the skin’s surface to create a systemic bodily and energetic response for the relief of pain or symptoms associated with a migraine.

Acupuncture – As one of the oldest healing practices in the world, the traditional Chinese medicine practice of acupuncture is thought to correct the imbalances in the flow of qi by removing blockages in energetic channels known as meridians.

Using needles on skin reflex points, it can stimulate nerves, muscles and connective tissue to relieve migraine pain and symptoms. A Chinese practitioner will often focus on a collection of “head wind” and unilateral headache points along with eye, nausea and sensory disturbance relieving points. The following combinations are useful in treating migraines.

• ST8 + BL2 – Stomach 8 (ST8) is an important local point on the stomach meridian at the corner of the forehead that relieves severe headache pain. Aptly named “Head’s Binding,” it is a meeting point of the stomach and gallbladder (GB) channels and the yang linking (Yangwei) vessel that governs all yang channels of the body. Bladder 2 (BL2) is located at the inner tip of the eyebrows and is quite effective in relieving eye pain and twitching associated with migraines.

• ST8 + GV20, 21, 23, 24 + TW23 + GB 4 – This combination of points is powerhouse of relief. A skilled acupuncturist will use the stomach, gallbladder and two specialized meridians called the Governing Vessel (GV) and Triple Warmer (TW) to treat chronic migraines. The GV points are particularly effective for balancing one-sided head wind and TW23 works to regulate the temperature of the body. GB4 is useful if there is tenderness at the hairline or dizziness from the migraine.

Acupressure – Acupressure uses the same reflex points as acupuncture, but the areas are stimulated with gentle pressure using fingers, hands or small seeds in place of needles. Points can be held, rubbed or tapped until a change in temperature, sensitivity, pain or pulse is observed. For migraine sufferers whose head and temples are particularly sensitive, three clusters of self-applied acupressure points on the neck, the base of the head and extremities such as the hands and feet are useful.

• GB21 – GB21 is located bilaterally at the base of the neck between the clavicle and the shoulders. It is a successful acupressure point for relieving muscle tension associated with migraines and it is easily accessible for self-application. Massaging and holding GB21 may relieve the muscle response during a migraine that induces vasoconstriction and it can redirect the blocked energy to the area for pain relief.

• GB20 + GV16 – Another great point along the gallbladder meridian is GB20. Located in the hollow depressions at the base of the skull to the right and the left of the spine, GB20 treats exterior or interior wind. It is particularly effective in reducing dizziness, eye pain and neck stiffness often observed with migraines. GB20 can be stimulated by gently pressing each thumb onto the point or by placing a tennis ball underneath the base of the skull and resting on it until relief is felt. When used in conjunction with GV16, located at the center of the base of the skull along the cervical vertebrae, migraine symptoms such as dizziness, earache and eye pain can be quelled.

• LI4 + SI2, SI3, SI4 – One of the most familiar points for relieving headaches and migraines lies along the large intestine meridian. Known as the “Hoku,” LI4 governs qi and is responsible for drawing it downward

15

along the meridian in the body and reducing inflammation. LI4 is also an excellent way to relieve migraine associated nausea. To activate it, apply pressure with the opposing hand’s thumb onto the soft, fleshy mound between the thumb and the index finger of the target hand, with your fingers placed on the outside near the pinky finger along the small intestine meridian. This cluster of points can help relieve inflammation and vomiting associated with migraines.

• LV3 + GB43 – Last, but not least, two acupressure points on the feet can help clear excess heat during a migraine. According to Chinese medicine, the liver is considered a fire organ and heat often stagnate qi along the liver meridian. Liver 3 is a critical point for breaking up this heat and restoring balance to the body. Located just below the joining of the large toe and second toe, LV3 is a source point that grants access to several internal and external energies in larger systems. LV3 can be used in conjunction with another heat relieving point, Gallbladder 43. GB43 is at the end of the gallbladder meridian at the junction of the fourth and fifth toes. When stimulated, it can draw migraine heat that has risen to the head back down the body and dispel it.

Reflexology - Known as zone therapy, reflexology is a system of areas on the surface of the feet, hands and ears that when stimulated, can effect a physical change in a specific organ, region or body part. With traces of its origin in Egyptian tombs and evidence of its use in the writings of Hippocrates, reflexology was introduced to the Western world in 1913 by William H. Fitzgerald, MD, and popularized in the 1930s and 1940s by the nurse and physiotherapist Eunice Ingham. Six reflex regions on the feet are easy to access for migraine sufferers and may provide significant relief when stimulated or massaged.

• Liver Reflex Region – Since much of a migraine is caused by body heat rising to the head, stimulating the liver region of the feet will help to relieve this action. Located about a third of the way down on the plantar surface of the right foot, work this area to reduce heat and assist the liver in detoxifying foods and allergens associated with migraines.

• Spinal Reflex Region – Targeting the nervous system with reflexology is an effective way of reducing inflamed nerves during a migraine. Work the spinal reflex region found on the medial side of each foot to provide pain relief and encourage relaxation by the parasympathetic nervous system. Stimulating this region can also be useful prophylactically, in between migraines, to reduce their frequency.

• Brain & Head Reflex Region – To go straight to the source of reflexes that will help alleviate head pain during a migraine, apply pressure, rub or lightly massage the brain and head reflexes. These areas are located on the medial and lateral sides and the tops of the big toes.

• Solar Plexus Region – Another excellent area to encourage mental and physical relaxation is at the solar plexus point. This is a unique region in reflexology since it is considered a huge energy source and the point of multiple system convergences. To stimulate the solar plexus, gently press just under the ball of the foot between the second and third toes.

• Kidney & Adrenals Reflex Region – Chronic migraines are often a result of adrenal overstimulation. Regularly massaging the kidney and adrenal gland reflex regions will encourage detoxification and circulation throughout the body. These regions can be found two-thirds down the bottom of the feet, close to the medial arch.

• Auditory & Visual Reflex Regions – Dizziness, eye strain, nausea and visual disturbances frequently accompany migraines. To help relieve these painful symptoms, work the area at the base of the fourth toe on the bottom of the foot where the ear and eye reflex regions are located.

By Julie A. Cerrato, PhD AP CYT CAT

References:• youtube.com/watch?v=dkc_CXCQX8s• acutakehealth.com/why-are-you-doing-that-point-lv3-li4• laughingmonkeyacupuncture.blogspot.com/2009/05/migraine-and-gb-

channel-fire.html• en.wikipedia.org/wiki/Reflexology• reflexologyri.com/reflexology_chart.html• naturaltherapypages.com.au/article/reflexology_for_migraines• mayoclinic.com/health/migraine-headache• jcm.co.uk• acupuncture.com/education/points/gallbladder/gb4.htm• yinyanghouse.com

Photo Credit: flickr.com/photos/89362689

17

Does Having a History of Migraines Does Having a History of Migraines Increase the Risk of Stroke?Increase the Risk of Stroke?

Migraine headaches and strokes have always been viewed by the medical profession as being two separate medical conditions. Until now, no direct association between the two had been established. Migraine headaches, specifically a history of migraine with auras, are now thought of as being a risk factor for the development of stroke along with diabetes, hypertension, and cigarette smoking.

The research which was spearheaded by Dr Tobias Kurth, an epidemiologist at the Harvard School of Public Health, followed the results of over 27,000 women who participated in the Women’s Health Study. These women had no documented history of heart disease. At the start of the study, approximately one-fifth of these women had reported a history of migraine headaches. Of these, one-third had a history of migraine with aura.

The study participants were followed over a fifteen-year period. Based on the data, the authors concluded that a history of migraines with aura doubled the chance of developing a stroke compared with those that did not have a history of migraine. Having this history confers a similar stroke risk to that of hypertension, and diabetes, which is approximately four out of every thousand individuals with a history of a migraine with aura. While this study’s focus was on women, it is likely that these results can be extrapolated to men as well.

What is the take home message from this study? Migraines, especially migraine

with auras have a much greater significance than just “having a bad headache.” It means utilizing a holistic approach with the goal of stopping any further migraines and thereby decreasing your risk of stroke. Note that there is a significant overlap between the holistic approach to migraines and that of diabetes and hypertension. Consider including any or all of the following to your treatment regimen:

• Magnesium: Not only can magnesium supplementation decrease the frequency and intensity of migraine headaches, it can also lower blood pressure and improve the health of the blood vessels. Magnesium can also decrease insulin resistance, which is the hallmark of Type 2 Diabetes.

• Coenzyme Q10 (Ubiquinone): This can help in the treatment not only in the treatment of migraines, but also high blood pressure and diabetes. Those with diabetes can have low ubiquinone levels.

• Alpha lipoic acid (ALA): Some research has demonstrated the efficacy of ALA in migraine prophylaxis. It has been well studied in diabetes not only in the treatment of the neuropathy associated with diabetes, but also in decreasing insulin resistance. It also has a blood pressure lowering effect.

• Omega 3 fish oil: There are studies that treatment with Omega 3 fatty acids can decrease the recurrence of migraines in adolescents. It can also help in the treatment of oxidative stress associated with high blood pressure and diabetes.

• Gingkolide B: Several studies have shown the efficacy of Gingkolide B, an herbal extract derived from Ginkgo biloba not only for migraine prophylaxis but also for the acute attack of migraines. In fact, the combination of Gingkolide B, Coenzyme Q 10 and Vitamin B2 (riboflavin) was shown to not only decrease the frequency of migraines with aura but also their duration.

• Yoga: Not only has this activity been shown to decrease the intensity and frequency of migraine headaches, it has positive effects on blood pressure and can help in the treatment of diabetes as well.

By Dr. Rich Snyder, DO

References:• AndersonP.http://www.medscape.com/viewarticle/806983?

nlid=31891_681&src=wnl_edit_medn_imed&uac=76526DV&spon=18• D’Andrea G, Bussone G et al. “Efficacy of Ginkgolide B in the prophylaxis

of migraine with aura.” Neurological Sciences. 2009 May;30 Suppl 1:S121-4..

• Gever, J. www.medpagetoday.com/MeetingCoveraeIHC/40188 3) Hagins M, States R et al. “Effectiveness of yoga for hypertension: systematic review and meta-analysis.” Evidence Based Complementary and Alternative Medicine. Published Electronically Ahead of Print on May 2013.

• Harel Z, Gascon G et al. “Supplementation with omega-3 polyunsaturated fatty acids in the management of recurrent migraines in adolescents.”

19

Journal of Adolescent Health. 2002 Aug; 31(2):154-61.• Hata A, Doi Y et al. “Magnesium intake decreases Type 2 diabetes risk

through the improvement of insulin resistance and inflammation: the Hisayama Study.” Diabetic Medicine. 2013 Jun 12 (Published in Electronic Form Before Print Publication).

• John PJ, Sharma N et al. “Effectiveness of yoga therapy in the treatment of migraine without aura: a randomized controlled trial.” Headache. 2007 May;47(5):654-61.

• Magis D, Ambrosini A et al. “A randomized double-blind placebo-controlled trial of thioctic acid in migraine prophylaxis.” Headache. 2007 Jan;47(1):52-7.

• Maholtra V, Singh S et al. “The beneficial effect of yoga in diabetes.” Nepal Medical College Journal. 2005 Dec;7(2):145-7.

• Song Y, Manson JE et al. “Dietary magnesium intake in relation to plasma insulin levels and risk of type 2 diabetes in women.” Diabetes Care. 2004 Jan;27(1):59-65.

• Usai S, Grazzi L et al. “An innovative approach for migraine prevention in young age: a preliminary study.” Neurological Sciences. 2010 Jun;31 Suppl 1:S181-3.

Photo Credit: flickr.com/photos/queenroly/322613892

Relieving Migraine Pain With Relieving Migraine Pain With Craniosacral TherapyCraniosacral Therapy

For many people, migraine headaches can be severely debilitating. One holistic alternative to consider in treating your migraine is to employ the use of a practitioner skilled in the art of Craniosacral therapy. This form of treatment which has its origins in osteopathy and osteopathic manipulation can be very effective in the treatment of migraine headaches. In one study, twenty people underwent Craniosacral therapy for approximately four weeks. At the end of the study period, the participants reported a decrease in the migraine symptoms compared to before the treatments began.

The objective of Craniosacral therapy is to allow the nervous system to work as efficiently as possible. Just as the rest of your skeletal system, including your bones and joints are subject to the daily stresses and strains that can cause your skeleton to go out of alignment, the same is also true for the structures that protect the brain and spinal cord. Alterations in the alignment of your “brain and spinal cord skeleton” can adversely affect the functioning of the nervous system. Our understanding of the cause of migraines focuses on migraines being a “brain disorder” and dysfunction of the Craniosacral System can contribute to the development of migraine headaches.

21

In essence, Craniosacral Therapy involves the gentle massage of the skull as well as the lower back (spine and sacrum) to free up areas of tension, promote the natural flow of the cerebrospinal fluid (CSF), and get your Craniosacral System into alignment. If you have any history of head or neck trauma, this may not be applicable to your own personal situation.

If you have migraine headaches that have been refractory to treatments, or if you are experiencing more frequent headaches, you should strongly consider working with a practitioner of Craniosacral Therapy.

By Dr. Rich Snyder, DO

References:• Amadottir TS, Sigurdadottir AK. “Is craniosacral therapy effective for

migraine? Tested with HIT-6 Questionnaire.” Complementary Therapies in Clinical Practice. 2013 Feb; 19(1):11-4.

• Harrison RE, Page RS. “Multipractitioner Upledger Craniosacral Therapy: descriptive outcome study 2007-2008.” Journal of Alternative and Complementary Medicine. 2011 Jan; 17(1):13-7.

• Hoffmann J. “Recent advances in headache research.” Expert Review of Neurotherapeutics 2011 Oct;11(10):1379-81.

• Hoffman, J, Magis D. “Scientific advances in headache research: an update on neurostimulation.” Expert Review of Neurotherapeutics. 2013 Jan;13(1):15-7.

• upledger.com/findapractitioner.asp.

Photo Credit: flickr.com/photos/63069118

Food Dye as a Migraine TriggerFood Dye as a Migraine Trigger

Over 28 million Americans suffer from migraine headaches. Migraines are a severe, chronic neurological condition involving painful headache and other symptoms such as nausea, vomiting and light sensitivity.The cause of migraines aren’t fully understood but many migraine sufferers identify specific triggers such as allergic reactions, specific odors or bright lights, stress, sleep pattern changes, smoking, menstrual cycle fluctuations and certain foods and food additives.

Various studies indicate that anywhere from 20% to 44% of migraines are triggered by specific foods or beverages. Common culprits are MSG (monosodium glutamate) sodium nitrite, aspartame and food dyes such as Yellow and Red food colorings.

What Is Food Dye? Each year the U.S. produces 15 million pounds of artificial food dyes which land directly into our food to enhance its appearance. Dyes add zero nutritional value but are a cheaper way to obtain that bright, stable color in food making it more aesthetically pleasing. Processed food in particular requires the use of additives and food dyes. Generally speaking, the more highly processed the food, the more food dyes are needed.

The FDA has approved seven food dyes for use in the U.S. These include: Yellow #5 (Tartrazine or E102), Yellow #6 (E110 or Sunset Yellow), Blue #1 (E133), Blue #2 (Indigotine or E132), Green #3 (Fast Green or E143), Red #40 (Allura Red AC or E129) and Red # 3 (Erythrosine, E 127).

Where Does Food Dye Lurk?Food dyes can be found in candies, ice cream, potato chips and some sodas. Yet avoiding junk food does not fully avoid the issue. Dyes can also be found in pickles, American cheese, boxed macaroni and cheese, crackers, jams,

23

lemonade, sports drinks, cereal, cereal bars, and condiments along with self-care products like shampoos, medications, mouthwashes and toothpastes.

Why Be Concerned?Artificial food dyes are derived from petroleum, the same ingredient used to make motor oil. Many consumers are concerned about health risks from exposure to food dyes, particularly in foods and beverages marketed to children. Food dye allergies and sensitivities are medically documented. This prompted the Code of Federal Regulations to issue a statement in 2013 that dyes such as Yellow #5 must include a warning statement of possible allergic reactions.

Several food dyes still used and defended as safe in the U.S. have been banned in Austria, Norway, Sweden and France and contain label warnings in many European countries.

Food Dyes And MigrainesMigraine sufferers want to know how to prevent their pain so they are often very proactive in identifying their migraine triggers. Unfortunately, there are no hard-and-fast, universal triggers for migraines. Each migraine trigger will be unique and the journey toward understanding migraine triggers very personalized.Several foods and food additives are associated with migraine triggers, though research is still inconclusive to date. Yellow and Red food dye have been fingered as possible culprits.

Identifying Migraine TriggersThe best advice is to research all possible triggers and then determine if some, or any, are triggering your migraines.

• Keep a Migraine Journal. This should include a detailed description of your migraine attack including what you were doing and eating up to 14 hours prior.

• Conduct a Controlled Elimination Diet. Eat the food in question in isolation, wait to see if there is a reaction, and repeat. Journal all of your experiences.

Tips For Eliminating Food DyeIf you suspect food dyes are triggering your migraines, eliminating them is simple once you are educated on label reading. Even if your migraines don’t appear to be triggered by food dye, one fact remains – food dyes add no health value to your diet and are typically found in processed food that has limited to no nutritional value.

Try these tips for eliminating or reducing food dye consumption in your home:

• Wean off of processed food. The rule of thumb is to “shop the perimeter” of the grocery store.

• Become more food label conscious. Educate yourself on the ingredients

to avoid.• Fresh fruits are always better than canned or jarred.• When baking, opt for natural food colorings to add some pizzazz to cakes

and icings. For example, substitute chlorophyll to make green, beet powder to make red or pink, cocoa powder for brown and turmeric powder for yellow.

• Choose foods with natural rather than artificial colors. Any ingredient with a number in it should be absolutely avoided. Look for natural food colorings ingredients such as annatto extract, beta-carotene, beet powder, paprika, saffron, turmeric and vegetable juice.

• For treats and holidays, try dye-free candies like those sold by NaturalCandy.com, YummyEarth.com or Unreal Candy.

• Don’t try to save money by purchasing lower quality foods. Always invest in good health.

By Alicia DiFabio, Psy.D.

Alicia DiFabio, Psy.D. is a freelance writer with a doctorate in psychology. Her personal essays and parenting articles have appeared in various newspapers and magazines. She lives in New Jersey with her husband and four girls, one of whom has extensive special needs. She can be found writing about her adventures in parenting at her blog, Lost In Holland.

References:• Migraine.com• Harvard Health Blog: Food and migraine: a personal connection by

Christine Junge, 2011.• AmericanMigraineFoundation.org• MigraineResearchFoundation.org

25

Magnesium: Vital in the Treatment of Magnesium: Vital in the Treatment of MigrainesMigraines

For the millions of people who suffer from migraine headaches, an important mineral that you should strongly consider adding to your treatment regimen is Magnesium (Mg). As a society, many of us are profoundly deficient in magnesium. Low levels of this mineral are felt be a significant factor in the development of migraine headaches. While so important, this mineral is not often considered in the treatment plan of migraine headaches; that is unfortunate because magnesium supplementation is crucial in its management.

Magnesium is a mineral found in the cells of your body and is part of the energy mechanism that keeps your cells (including your brain cells) running smoothly. Maintaining healthy magnesium levels is important for optimal brain functioning. Did you know that magnesium is needed for over two hundred chemical reactions in the human body? It is vital to the optimal functioning of the many receptors in the brain that are thought to be instrumental in forming migraines including serotonin and NMDA receptors.

How do you know if your magnesium levels are low? Well, the most common way that Magnesium levels are measured is by a simple blood test. Be aware that the Magnesium level that is measured in the blood may not accurately reflect the

levels of Magnesium in the cell. That being said, other tests used to measure Magnesium are more cumbersome and there are questions concerning their reliability.

On routine blood work, most “normal” reference ranges of magnesium are from 1.6-2.6 mg/dL. Note that there is a significant difference between the reference ranges. A Magnesium level at the lower end of this reference range may mean intracellular magnesium. The goal of treatment for migraines is to get the magnesium levels in the blood towards the higher levels of this range.

How much magnesium should you take? In general it is recommended that you take at least 600 – 800 mg of magnesium a day. Great dietary sources of magnesium include green leafy vegetables, seeds (sunflower and sesame for example), and nuts (almonds and Brazil nuts for example). If you are on a typical Western diet that is low in magnesium, you may need to take a magnesium supplement. If you are having an acute migraine attack, an acute remedy to help you with the migraine is magnesium that is given intravenously (in a liquid solution given via a vein in your arm) called magnesium sulfate. This form of magnesium, however, needs to be prescribed by your healthcare provider and is often administered in an infusion center or short procedure unit in a hospital setting.

Oral forms of magnesium can include Chelated Magnesium. This is a form of magnesium without the heavy metals. Recommended doses include 600-800 mg a day taken in divided doses to maximize absorption. A newer form of magnesium called Magnesium Threonate may actually be ideal for migraine headache sufferers because it is felt to be able to get into the brain compared to other forms of magnesium.

Be aware that for some people taking magnesium orally, it can cause intestinal upset, including diarrhea. The use of a magnesium oil and/or magnesium gel when topically applied to the arms or legs can help normalize your magnesium levels and get you on the road to recovery.

Know that magnesium should not just be used to treat acute migraine attacks; they can and should be used prophylactically to prevent migraines from occurring in the first place. Did you know that migraine headaches can run in families? Increasing the magnesium in your diet and/or supplementing with magnesium can prevent that first headache from ever happening!

The next time you see your healthcare provider, make sure that you know your Magnesium level.

By Rich Snyder, DO

References:• Mauskop A, Varughese J. “Why all migraine patients should be treated

with magnesium.” Journal of Neural Transmission. 2012 May;119(5):575-

27

9.• Slutsky I, Abumaria N et al. “Enhancement of learning and memory by

elevating brain magnesium.” Neuron. 2010 Jan 28;65(2):165-77.• Sun-Edelstein C, Mauskop A. “Role of magnesium in the pathogenesis

and treatment of migraine.” Expert review of Neurotherapeutics. 2009 Mar;9(3):369-79.

• Talebi M, Savadi-Oskouei D et al. “Relation between serum magnesium level and migraine attacks.” Neurosciences. 2011 Oct;16(4):320-3.

5 Foods to Help Kick Migraines to the 5 Foods to Help Kick Migraines to the CurbCurb

When it comes to preventing migraines, there are many different things you can do. Diet is the number one place to begin, and the simplest for you to try. First, take some time to keep a food log. This should be for about one month if you do find that you suffer migraine headaches often. Be honest and write down everything you eat or drink. You may see a pattern right away, or it may take some time. A diet full of highly-processed foods can definitely be a problem when it comes to any type of headaches. Find ways to add in more nutritiously dense foods.

Another cause of some migraines can be food sensitivities. If your daily diet consists of too much corn, dairy, eggs, gluten or soy, this may be something you want to consider speaking to your doctor about. These foods are the most common allergens and can cause inflammation in the body, leading to symptoms such as headaches. Listening to your body is key in helping you heal. If you suspect a specific food might be causing you problems, stop eating it for two weeks. Then add it back in and notice any changes. This can be very easy and effective.

When it comes to preventing migraines, researchers have found certain nutrients that are believed to relieve symptoms, or even used proactively, to prevent headaches from occurring. Some of these are magnesium, healthy omega-3 fats and probiotics like acidophilus.

29

Here are some great ways to introduce these powerhouses into your daily diet:

• Water – This is the easiest the thing to do. Keep your body hydrated with clean water. Chronic dehydration is a common trigger for migraines. Begin with two 32-ounce reusable water bottles. Fill them up and make sure you have them with you all day. If you feel you need to adjust to more, feel free! A good rule of thumb to go by is to take your weight in pounds, divide that number in half. Now take that number and drink that many ounces of water per day.

• Wild Caught Salmon – Rich with omega-3 fats and a delicious way to get protein also. Healthy fats help to reduce inflammation. It is important to purchase wild caught salmon and try to eat it at least twice a week. This type of salmon can also be found canned and makes a quick and yummy lunch or dinner. If you do not like to eat fish, you can purchase fish oil supplements to add to your daily routine.

• Pumpkin Seeds – These little gems are full of magnesium. Many people today are deficient in this important mineral. Magnesium is also very helpful for women who find their migraines come with their menstrual cycle. Pumpkin seeds are great to grab as a snack or toss on a salad as a crunchy topping.

• Ground Flaxseed – Rich in fiber and healthy omega-3 fats, flaxseed is a super food. Being constipated, or even not fully evacuating the bowels properly can lead to headaches for many migraine sufferers. Flaxseed is very easy to add to a smoothie, your oatmeal, or even mix into a glass of water in the morning or at night. One easy way to add flaxseed to baked items is to swap out the eggs in a recipe for a “flax egg” – this is 1 Tablespoon of ground flaxseed mixed with 2-3 Tablespoons of warm water. Allow the mixture to sit for a few minutes and add it to your pancake or brownie mix.

• Fermented Vegetables – Such as sauerkraut or kimchi are full of probiotics and great for your digestive system. By improving digestion your body will be able to access more of the nutrients from your food. This can also help balance the ratio of good to bad bacteria in your gut. By adding in healthy bacteria you just might find that your headache symptoms change for the better.

By identifying your personal migraines triggers, you will better be able to figure out which nutrients you need. Take some time each day to take charge of your health, begin your food log and listen to your body.

By Gina Wieboldt

Gina Wieboldt is Certified Holistic Health Coach accredited from Institute of Integrative Nutrition. She’s also a mom and blogger. Read more about her at http://goodlifehealthcoaching.com/.

Using Yoga to Treat Your Migraines: Using Yoga to Treat Your Migraines: What You Should KnowWhat You Should Know

The reasons or “triggers” that cause migraine headaches are many, varied, and complicated. The severe pain that characterizes a migraine can often be made worse with physical activity. Often times, migraine sufferers are told to include yoga as part of alternative treatments. Here are 2 ways to use the physical aspects of yoga safely to help you deal with migraines.

1. Have a consistent practice that you can use to manage stress levels and improve your aptitude with different breathing techniques. Do this before you have a migraine! Yoga can help relieve the tension that sometimes leads to any kind of headache, so you can possibly prevent one. Also, focused breathing might relieve tension and evidence suggests that breathing (with focused intention) can help you to control pain. But trying to figure out how to do that while in the midst of dealing with a migraine is not really an option. Learn the tools and practice before it happens. Use yoga as a preventative, not as an in the moment treatment.

2. Know what feels good and what doesn’t for you specifically. There is a problem when folks try to use yoga postures, asana, as prescriptions for any issue. Be wary of teachers who want to “prescribe” poses as cures. Use yoga to help you get know yourself; what helps you to feel better and what does not. For example, I’ve heard the horrible advice that doing Downward Dog can help increase blood flow to brain and relieve the migraine. WRONG!!! Inversions do not increase blood flow to the brain.

31

The blood brain barrier prevents that exactly (or should). Also, being upside down can exacerbate pain and feelings of nausea that often accompany migraines, so have fun vomiting on the yoga teacher who told you to do that.

That being said, if for some reason being upside down helps you. Great! But don’t expect yoga to come with a complete prescription sequence that works for everybody. We are all unique individuals who experience yoga and headaches differently. What works for one does not necessarily work for the other. What worked for you one day may not work the next. The practice is mainly there to increase your body awareness so you can make better choices that help you to prevent and manage your migraine symptoms. Yoga can be an extremely effective part of you migraine treatment plan, as long as you know how to use it.

By Melissa Gutierrez

Photo Credit: flickr.com/photos/gotovan/4439501303/

Treating Migraines without MedicationTreating Migraines without Medication

Nearly 30 million people in the United States have been reported to suffer from migraines or debilitating headaches. While it is common to treat these with medications, there are a number of natural remedies that can provide relief or help avoid a migraine altogether.

Herbs are commonly used to combat the symptoms that result from a migraine. For example, Feverfew is one of the number one remedies for a migraine. Feverfew contains parthenolides which can help decrease factors in the body that can cause migraines. Another helpful herb for sufferers is Peppermint. Peppermint has long been attached to medicinal uses and can provide relief from the pain associated with a migraine while reducing the nausea that is often times part of the symptomatic process. Lavender, eucalyptus, sandalwood, and basil are often used with aromatherapy to help relieve the pain and pressure associated with migraines.

Another technique to relieving migraine symptoms is to employ basic hydrotherapy techniques at home. This is simply done by standing in a shower as hot as you can stand it for 2 minutes, followed by 2 minutes of showering as cold as you can stand it. Alternating like this for 20 minutes helps improve circulation and increases blood flow. An alternative method of hydrotherapy can also be performed by placing your feet in very cold water and a hot compress on the back of your neck. This causes the blood to flow downward towards your feet, relieving pressure in your head.

Finally, nutritional deficiencies can play a major role in the onset of migraines. Vitamin D and B deficiencies along with mineral imbalances have been noted as one of the key culprit to migraine onset. Incorporating more water, vegetables and juicing can help restore nutritional balance and eliminate migraines and headaches completely. Simply eating a handful of almonds give your body the

33

same amount of salicylates as 2 aspirin providing pain relief without aggravating an upset stomach much like its chemical counterpart.

The bottom line is that migraines and headaches happen, but with some natural know how, you can treat them without prescription medications, side effects, and cost involved with modern treatment. With some slight technique and know-how, you can use herbs, aromatherapy, hydrotherapy, and nutritional balance to stop your migraines in their tracks.

Reference:• Natural News Network, 2013

naturalnews.com/035783_migraines_headaches_natural_remedies.html

Butterbur in the Treatment of Butterbur in the Treatment of MigrainesMigraines

Butterbur (Petasites) is an ancient plant that has been and continues to be used for medical and edible purposes. The mechanism by which butterbur may reduce migraine includes inhibiting the inflammatory effect of chemicals like leukotrienes and prostaglandin E2 in the pain pathway. Another mechanism of butterbur may be its ability to function as a natural beta blocker which results in the normal flow of blood to the brain. This helps control blood pressure and spasmodic capillary action, which can also contribute to the onset of migraine headaches.

One study of 245 patients over 4 months of treatment demonstrated that petasites extract 75 mg twice daily is more effective than placebo and is well tolerated as a preventive therapy for migraine.From a pooling of data, the recommended adult dosage is 50-100 mg twice daily to reduce migraine headache symptoms and to prevent future migraine headaches. Three months is considered an adequate amount of time to observe the efficacy of butterbur.

When purchasing butterbur products, be sure to choose a brand labeled PA-Free. This means the product was processed to remove potentially harmful or toxic chemicals found in the butterbur plant known as pyrrolizidine alkaloids (PA).

35

The special butterbur extract is prepared by having all liver-toxic alkaloids removed.

Please consult your healthcare practitioner to avoid interactions between other medications you may be taking. Avoid using butterbur if you are pregnant or breast-feeding or allergic to ragweed, daisies, chrysanthemums or marigolds. Adverse reactions can include mild stomach upset and commonly, belching.

By Dr. Sandy Cho, MD

Identification of Food Sensitivities for Identification of Food Sensitivities for Migraine SufferersMigraine Sufferers

A nutritional assessment is an integral part of the evaluation for migraine sufferers. Often, identification of food sensitivities and elimination of one or more offending foods from the diet can reduce both the frequency and intensity of the headaches. It is an effective treatment, in which the use of prescription medications can be minimized or even stopped. This is especially important in treating pregnant women, for whom pharmacologic interventions are generally contraindicated.

Keeping a food diary in order to identify potential “trigger foods” is the first step. How do you know if you have identified a potential trigger food? Common symptoms of food sensitivity can include fatigue, muscle and/or joint aches, headaches, excessive flatulence, bloating, heartburn, confusion and irritability. Often these symptoms occur several hours after the consumption of the offending food substance. Food sensitivities trigger an inflammatory reaction, unlike a food allergy which triggers an “allergic reaction.” Common “allergic” symptoms include tongue swelling, watery eyes, wheezing and shortness of breath – which can develop into a medical emergency.

Common causes of food sensitivities include foods that contain lactose, gluten

37

and/or wheat. That being said, be aware that ANY food has the potential to be a food sensitivity, even fruits and vegetables. That is why keeping a food diary is so important. If you find that during a particular meal, you experience the symptoms of food sensitivity, eliminate what you think may be the trigger foods from your diet. Your diet, at this point, should consist only of foods not commonly implicated in migraines including:

• Brown rice • Plain or carbonated water• Cooked green, yellow, and orange vegetables (artichokes, asparagus,

broccoli, chard, collards, lettuce, spinach, string beans, squash, sweet potatoes, tapioca, and taro)

• Cooked or dried fruits (cherries, cranberries, pears, or prunes but no citrus fruits)

When you notice migraines have decreased or subsided (usually within a week or so), having noted the potential trigger foods in your diary, slowly add them back one at a time every few days to observe which foods trigger your migraines to come back.

Foods that are the most common triggers of migraines should be added last. If the food is associated with a migraine, it should be removed from the diet for 1 to 2 weeks and then reintroduced to observe if a similar reaction occurs. If no symptoms arise, that food can remain in the diet.

By Dr. Sandy Cho, MD

References:• Egger J, Carter CM, Wilson J, Turner MW, Soothill JF. Is migraine food

allergy? A double-blind controlled trial of oligoantigenic diet treatment. Lancet 1983;2:865-869.

• Karli N, Akgoz S et al. Clinical characteristics of tension-type headache and migraine in adolescents: a student-based study. Headache 2006;46(3):399-412.

Photo Credit: flickr.com/photos/elainevigneault/2254477481

Migraines and Meditation: Working Migraines and Meditation: Working Together to Relieve SymptomsTogether to Relieve Symptoms

Migraines – the most cyclical headache that affects people. With excruciating pain, sensitivity to light, shattering nausea, migraines can stop a person literally in their tracks. The triggers of a migraine can vary from stress to music, even a wrong twist of the body can bring one on. There is no known cure for migraines, but there are ways to provide symptom management beyond heavy medications and narcotics. One approach is meditation.

Meditation in its simplest form is considered to be a conscious state of mind. Giving one the power to focus their thoughts on their pain, confronting it, and ultimately being able to control it is the basic principle behind meditation for migraines. Emotionally, “owning” the pain gives the sufferers more opportunity to better understand their symptoms which empowers them to treat it effectively. This empowerment gives those with the condition more control over it, which leads to a healthier emotional outlook. While meditation is a therapy that approaches pain management from a mental stand point, there are some physical benefits to meditation.

Meditation is considered to be one of the best forms of relaxation that is easily approachable and reliable. Forming a meditation routine can help bring relaxation to those that suffer from the pain and discomfort from migraines. Relaxation can help eliminate some of the triggers that bring the painful headaches on. It can allow for less tension in the neck and jaw, shoulders, and upper back – common tension triggers for migraines. It can also create an overall relaxation of muscles,

39

which can also provide symptom relief.

Meditation is an art form that in its most advanced forms can take years to master. However, in its simplest form and with proper breathing, simple mediation can help to alleviate migraine symptoms both emotionally and physically.

Photo Credit: flickr.com/photos/hape_gera/2123257808/

Using Massage Techniques to Treat Using Massage Techniques to Treat HeadachesHeadaches

There are many remedies and medications that you can take to help alleviate a throbbing head. However, by using some simple massage techniques you can work your way through most types of headaches. Overall, the main technique needed to combat any headache due to muscular tension or illness can be treated with 3 basic techniques:

• Using your pointer finger and middle finger, gently knead between your eyebrows 30 times.

• Using your thumbs, knead the area around your temples 30 times the wipe your thumb back towards your hair line on both sides 30 times.

• Press and knead the area just below your skull line 30 times, applying more pressure gradually as you go.

If your headaches are more specific you can add to the basic techniques mentioned with a few simple moves that target chronic areas. For a migraine, simply knead the corners of your forehead with your middle fingers inside the hairline for at least 30 seconds. You can also adjust slightly for a headache in the crown of your head by using all of your fingers to knead the crown of your head for 30 seconds. Finally, headaches in the back of the head and neck can be helped by gently massaging the area at the back of the head where your neck begins for about 30 seconds.

When all else fails, massage the inside of the palm of your hand for a minute then the back of calves for a minute. This will stimulate blood flow away from the head and neck and towards the hands and feet. This can help lessen the pressure that is often associated with a headache.

Whether your headaches are tension, illness, or muscular, there is a massaging

41

motion that can help reduce the pain and pressure without introducing major medication into your body. Combined with common techniques such as cold compresses and breathing exercises, you could eliminate your headaches altogether.

Reference:• Shen-Nong, Ltd., 2005

shen-nong.com/eng/treatment/massage_acupressure_techniques_problems.html

Photo Credit: flickr.com/photos/dm-set/3651344537/

Juicing to Treat Migraines, Juicing to Treat Migraines, Fibromyalgia, and OsteoarthritisFibromyalgia, and Osteoarthritis

Juicing – a health phenomenon that is trending across the nation – touts many health benefits towards a healthy lifestyle. With an easily digested arsenal of vitamins and minerals from different sources, juicing has allowed dieters and health nuts to benefit from delicious blends of nature’s energy drink. But more and more, juicing is being used to help treat chronic illnesses and disorders such as migraines, Fibromyalgia, and Osteoarthritis.

Migraines – Migraines and any other kind of headache for that matter can be enough to stop anyone in their tracks. The key to avoiding or treating major headaches and migraines is to include heavy doses of calcium and magnesium in your juice mix. Fennel carries large amounts of both, while ginger adds nice flavor and is a natural pain reliever. A mixture of Fennel, carrots, apples, pineapple, ginger, and cabbage in your juicer should be enough to ease the symptoms of a migraine and has a sweet taste from the apples and pineapple.

Fibromyalgia – Fibromyalgia is best treated when juices incorporate high levels of antioxidants. When trying to treat the symptoms of Fibromyalgia it is important to incorporate high energy fruits and vegetables along with those high in antioxidants. Mixing cranberries, cherries, carrots, celery, and spinach will give you a large dose of antioxidants and high energy as well. Apples and ginger can also be added for taste and pain management.

Osteoarthritis – The secret to treating osteoarthritis by juicing is anti-inflammatories and antioxidants. These can come from a variety of sources of fresh fruits. Mix dark pigmented fruit such as cherries, blackberries, and red grapes with ginger, and honey. The dark pigmented fruit contain anthocyanins which have been documented to have both antioxidants and anti-inflammatory

43

values. The ginger and honey make it more palatable and provide pain management.

Juicing is a quality source of vegetable and fruit nutrition in a manageable and enjoyable system. The key to any chronic illness management is to commit to a certain therapy and follow through with it. With some planning, these juicing ideas can be incorporated into any daily routine and begin to provide relief for migraines, Fibromyalgia, and Osteoarthritis.

The Real Culprit Behind Childhood The Real Culprit Behind Childhood Migraines – Food Allergies and Migraines – Food Allergies and SensitivitiesSensitivities

Does your child suffer from migraines on a regular basis? It can be frustrating to take your sick child to the doctor to come home with a prescription in hand, and yet no answers as to the cause of these many times debilitating headaches. There are many different reasons a person can get migraines– but the one that is most often overlooked is food allergies.

Food allergies or sensitivities can be the cause of many ailments, including fatigue, IBS (Irritable Bowel Syndrome) and muscular pain, like that associated with fibromyalgia. Your doctor can do testing to rule out food allergy, but the best way to pinpoint migraine triggers is to monitor food intake and symptoms at home.

The first thing you can do is start a simple food log. Write down what your child eats each day and any migraine symptoms that occur. You can usually pinpoint triggers very quickly this way.

The second item, and what I recommend to my clients, is to do an Elimination Diet. In an Elimination Diet you simplify the child’s diet to cut out the major allergens: Wheat & gluten (a protein contained in wheat, rye & barley), corn, dairy, eggs, peanuts, soy, sugar and artificial colors & preservatives. (Artificial sweeteners are also known to cause migraines; however, I do not recommend anyone ingest these – especially growing children.)

Once you have pinpointed the cause of the migraines you can let your doctor know. He or she might decide to follow up with some testing, but allergy testing

45

might turn out negative. That’s ok. Once you know that something has a negative effect on your child, it’s up to you to continue to keep them away from the offending item and to educate your child about it too.

Elimination Diet:Take the following foods out of the child’s diet for 3-4 weeks:

• Wheat• Gluten• Corn• Dairy• Eggs• Peanuts• Soy• Sugar• Artificial colors & preservatives

Introduce one food at a time, every 4-5 days and monitor for symptoms.

Consult with your doctor on any findings that occur. (If, for instance, you find that dairy or gluten triggers any sort of symptom from your child, you will want your physician to know this, as there are many medications that contain these items.)

One other side note I would like to say about children is this: They are open and far more in tune with their body than you might realize. If a child says that a particular food bothers their stomach, or just makes them feel “icky”, then listen to them. When it comes to food allergies or sensitivities, take a look at foods that your child might crave. Especially in the forms of gluten (most especially in highly-processed foods), dairy and sugar, which, when eaten consistently, raise blood sugar levels very high, the body then craves them more when blood sugar levels drop.

Looking at your child’s migraine headaches in a more holistic way and understanding how the body systems work together can help you ease their pain, and hopefully, teach them how to prevent future occurrences from happening.

Gina Wieboldt is Certified Holistic Health Coach accredited from Institute of Integrative Nutrition. She's also a mom and blogger. Read more about her at http://goodlifehealthcoaching.com.

Photo Credit: flickr.com/photos/stevendepolo/3013714061

Treating Migraines with AcupunctureTreating Migraines with Acupuncture

Migraine headaches have a history of afflicting pain, nausea, sensitivity to light, and overall bed feeling on those that suffer from them. They can begin from variety of sources including tension, smells, flashing lights, and stress. Many believe that migraines are a result of over-active nerve endings that are signaling the brain to react in negative ways. Under that theory, acupuncture could provide a strong degree of relief to migraine sufferers.

One of the theories behind acupuncture is that when situated correctly, the procedure can help to reorganize the flow of energy throughout certain parts of the body. This flow stimulates the nervous system in a way that allows the natural energy to be restored, which promotes self-healing and balance.

Essentially, the nerve endings will re-learn how to communicate to the brain. This communication will allow the brain to process migraine triggers differently and could lead to less pain and symptoms. The natural energy flow that allows the brain to process nerve messages, often referred to as the Qi, will translate a trigger such as bright light to simply flinch or squint, rather than respond with pain and nausea.

The treatment is relatively non-invasive, but does require insertion points for the pins at various parts of the body. Though painless, many fear the procedure more than the treatment because of its nature of application. The fact is that many people only experience a minute amount of discomfort for only a split second while the pin penetrates the skin. Most sessions are relatively short with insertion lasting no more than 30 minutes.

Acupuncture is an ancient technique that has grown in popularity throughout the years from an Eastern Chinese philosophy to a world renowned technique to ease pain and discomfort for migraine sufferers. It has not only garnered the support of many medical professionals, but is now being used as a successful treatment aspect of many migraine care plans.

Photo Credit: flickr.com/photos/89477951

47

Recognizing the Symptoms of Recognizing the Symptoms of Migraines in Children and How to Migraines in Children and How to Provide ReliefProvide ReliefMigraines are more than just terrible headaches; they are extreme pains with nausea along with other symptoms. Aside from the pain in the head, migraines are often connected with many other disorders such as depression, fibromyalgia, and even obesity. Sometimes, however, migraines can show symptoms that don’t present as the typical symptoms – especially in children.

Children’s symptoms from migraines feel similar to those of their adult counterparts, however because children translate pain differently than adults it’s important to recognize the symptoms early to give children the best possible options for relief. For children, especially boys, migraines occur in about 10% of those under the age of 10. Oftentimes, pain in the head is not the most dominating symptom for children. Symptoms to look for are:

• Unexplained nausea or vomiting• Abdominal Pain• Dizziness

Other indicators can come in the form of behavior changes during the onset of a migraine. These include:

• Irritability• Food cravings or loss of appetite• Sensitivity to touch, smell, or sound

Once diagnosed, treating migraines in children can come from a variety of resources. One of the main triggers for migraines and the associated symptoms is lack of sleep or deprivation of sleep. The best treatment for juvenile migraines begins with structured sleep patterns and routines. Most children need at least 8 to 10 hours of sleep for proper function, however many need even more than that to really reduce migraine symptoms.

Another option for treating migraines in children is to incorporate a balanced diet without skipping meals that includes healthy Omega-3 fatty acids, riboflavin, and magnesium. Proper hydration will also help prevent major migraine onset. 6 to 8 glasses of water a day will greatly reduce both the onset and the severity of a migraine for a child. Avoid processed sugar that is often found in sugary drinks and common kids snacks as this can sometimes bring on some migraine symptoms.

While there are a number of medications that can be used once a child is diagnosed with migraines, there are also a number of natural and herbal supplements that may provide as much relief as medication. Some herbal remedies to include are butterbur, magnesium, riboflavin, CoQ10, and feverfew. Finally, adding some basic relaxation routines for children like kid-based yoga or quiet time breathing can provide substantial relief for children that are willing to slow down long enough to employ them. Avoiding long term eye strain from computer screens, TVs, and mobile devices are also a good starting point to ending migraine symptoms for children.

Children feel pain differently than adults, they translate pain differently, and most importantly they explain pain differently. Diagnosing migraines may be tricky for a parent, but looking for notable symptoms and trusting instincts, parents can be the best medication for their children’s migraine symptoms.

49

Power Foods and Herbs for Migraine Power Foods and Herbs for Migraine ReliefRelief

Migraines have a variety of causes and even more options for holistic treatment. These treatments can include massage, reflexology, yoga, hydrotherapy, and probably the most simple – nutrition. There are many different power foods and herbs that can easily be introduced into a diet with little or no effort.Adding herbs and spices is not only a great way to add flavor to foods, but to also decrease migraine symptoms. Three powerhouse herbs and spices for treating this chronic condition are cayenne pepper, ginger, and peppermint.

Cayenne pepper increases the pain threshold of some migraine patients. Simply

adding a pinch of this super spice will add some kick to food and subdue migraine pain and pressure. An added bonus to cayenne pepper is that it is known to help speed up the metabolism which can be useful when dieting.

Ginger , a predominantly Asian herb, helps to quell nausea. Nausea is often

directly associated as one of the worst symptoms that come with a migraine. Grating fresh ginger over warm foods will add a sweet and tangy kick without a lot of effort.

Peppermint can be found in any grocery store and can greatly increase

relaxation for migraine sufferers. It is also a good choice to help soothe nausea and lower pain. Peppermint can be brewed as a tea, chopped into a salad, or chewed raw to be used for its medicinal properties.

Certain foods have properties that can treat and eliminate many symptoms of Migraines. Adding heart-healthy olive oil, greens, and sweet potatoes are a sure-fire way to help avoid and treat chronic migraines.

Olive oil has long been known as a heart-healthy fat. In fact, it is the Omega -3 Fatty Acids that get the credit for the health benefits. Adding the Omega-3 from olive oil at least 3 times a week to your diet can greatly reduce the severity of a migraine. Add it to a salad or on top of some steamed veggies to really utilize its properties, as it will break down after being cooked.

Greens such as spinach and broccoli contain large amounts of Riboflavin or B12. This nutrient is a key component in energy reserves in the body. Lacking this particular nutrient has been linked to chronic migraines but can easily be remedied by adding both to a diet at least 3 times a week.

Sweet potatoes are not only nutritional power houses, but they also contain high levels of magnesium. Magnesium has shown profound effects on migraine symptoms. It is especially useful for women that experience menstrual migraines during their cycle.

You are what you eat – we have all heard that saying. But in the case of migraines, truer words have never been spoken. Adding a few herbs, spices, and power foods is not only nutritionally beneficial but also medicinal when treating chronic migraines.

Photo Credit: flickr.com/photos/82815184

51

3 Tips to Fighting Migraines During 3 Tips to Fighting Migraines During PregnancyPregnancy

Pregnancy can bring on a lot of changes from fluctuating hormones and other manipulations in the body. What this means for the average woman is a period of time that can be uncomfortable and down-right nauseating. However, for some women prone to migraines, these changes can actually lead to prolonged pain that is aggravated by hormonal changes. Here are 3 tips to help battle pregnancy hormonal migraines.

Staying hydrated – One of the most essential elements for proper body function is hydration. Whether pregnant or not, proper hydration is vital in the treatment of migraines. For pregnant women, added blood volume can contribute to headaches along with the addition of pregnancy hormones. Proper hydration helps to keep the body functioning at its peak level.

Eating a balanced diet – It is important to keep blood sugar levels constant for both pregnancy and migraine prevention. Especially in the first trimester when a woman may feel unable to eat or nauseated by many foods, blood sugar levels must be kept in check to help prevent migraines. Just eating some lean protein such as grilled chicken or turkey with a piece of fruit can greatly reduce the risk of hormonal migraines.

Hydrotherapy – Basic at-home hydrotherapy techniques can greatly reduce the pain associated with hormonal migraines. Using a combination of cold compress

on the forehead or the back or the neck while soaking the feet in a warm tub of water can encourage good blood flow and circulation. Having the blood flow properly away from the blood vessels that are commonly associated with migraines decreases the pressure that is symptomatic to the hormonal headaches.

While these tips may seem simple, they are in fact fundamental in preventing and treating migraines that are brought on by pregnancy hormone. Simple techniques can greatly reduce the severity and onset of hormonal migraines.

Reference:• migrainetrust.org/factsheet-pregnancy-breastfeeding-and-migraine-10901

Photo Credit: flickr.com/photos/millervintage/4864917547

53