Chronic headaches are common for over 100 million people. These tension headaches have several types of causes from stress, sinus infections, hunger, diet, toxins, and psychological health.

Some of these headaches can be prevented with subtle changes in our lifestyle. Of course it is easier for us to reach for the painkillers and over the counter medications. However, with some mindfulness, we can avoid adding extra chemicals into our body and supplement it with more natural organic vitamins and minerals to aid in migraine pain.

Migraines are a different beast. They are recurrent and excruciatingly intense. They are often accompanied by visual disturbances and gastro-intestinal disturbances. The dilation of blood vessels gives us the “throbbing” headache effect as well as vomiting, nausea and light sensitivity. These types of headaches are common in family systems and are more prominent in women. The hormonal changes in menstruation and menopause are likely actors.

However a common theme is food intake and allergies!

Prevention and Maintenance

First and foremost, consult your doctor. Though the information provided is typical information for most people, your own circumstances may be special. Allow your doctor to monitor your blood levels to discover what deficiencies you have.

Often with our diets and exercise regimes, we lack the proper nutrients to achieve a healthy body balance. Only a blood test will show your baseline and what needs to be adjusted to achieve status quo.

As these migraine attacks occur, keep a log of what may trigger it. Is it a certain time a day? Is it after ingestion of some food or emotional incident? Are you lacking water?

Food allergies are common in giving birth to headaches. Red meat, dairy, wheat, chocolate, eggs, tobacco, coffee, white sugar, shell fish and additives are common culprits.  A change in diet that includes more fresh fruits and vegetables with also a reduction of meat intake will help.

Try these tips below:

1.   More water and fiber:

Dehydration and constipation can cause headaches and migraines. We should ingest fiber rich foods to lower blood pressure and balance our hormones.

Eat more whole grains such as oats, brown rice, barley, and quinoa. Introduce more vegetables and fruits such papaya, avocado, mangos, bananas, apples, carrots, winter squash, raspberries, blueberries, blackberries, collard greens, turnip greens, yam, brussel sprouts, broccoli, cauliflower, sweet potato, fresh figs.

Legumes, seeds and nuts are also good to help reduce the likelihood of migraines.

2. Eat Magnesium rich foods:

When we lack magnesium in our diet, the natural transmission of nerve and muscle impulses are affected. This causes a state of irritability and nervousness often leading to headaches especially in periods of hormonal changes.

Try eating almonds, apples, apricots, avocados, brown rice, garlic, leafy vegetables, grapefruit, cantaloupe, sesame seeds, spinach, and salmon.

3. Eat Potassium rich foods:

A healthy nervous system requires an appropriate level of potassium. When we lack potassium, we are stricken with constipation, depression, insomnia, and anxiety. These often lead to migraines and headaches.

Apricots, avocados, lima beans bananas, garlic, raisins, nuts, winter squash, yams and yogurt will help to introduce more potassium into your body.

4. Eat Vitamin E rich foods:

Vitamin E is a wonderful in stabilizing estrogen hormonal levels. Headaches and migraines are common during these hormonal shifts. Vitamin E is great to help body circulation which helps in migraine maintenance and prevention.

Foods such as oatmeal, sweet potatoes, watercress, dandelion, flax seed, legumes, seeds and nuts, olive oil are high in Vitamin E.

5. Eat B Vitamins (B1, B2, B5, B6, B12) rich foods:

A lack of Vitamin B Complex in the body can lead to many different ailments. From anxiety to chronic fatigue and hormonal imbalances to moodiness can all be attributed to deficient Vitamin B levels.

Look into eating more of fish, peanuts, peas, broccoli, prunes, raisins, oatmeal, avocados, asparagus, bananas, fish, spinach, walnuts, sunflower seeds, broccoli, brussel sprouts, mushrooms. brown rice, cabbage, cantaloupe, cantaloupe, salmon, seafood, sea vegetables, yogurt, whole grains and nuts.

6. Eat Vitamin A rich foods:

Many of us that suffer from insomnia, fatigue and frequent colds often lack Vitamin A.

Foods such as apricots, asparagus, beet greens, broccoli, carrots, cantaloupe, dandelion greens, fish oil, garlic, papaya, peaches, red peppers, sweet potatoes, yellow squash are great at supplementing more Vitamin A.

Recipes

The following tasty recipes can assist you in reducing and preventing migraine headaches. Living healthy can be yummy and fun! There is no need to be healthy and miserable.

Florence Fennel Salad

1 bulb Florence Fennel, thinly sliced

1 avocado, thinly sliced

3 ½ ounces of pecan nuts

3 ½ ounces of green olives

1 cucumber, thinly sliced

Rich Garlic Dressing (see below)

Mix the ingredients with the dressing. Garnish with Fennel Tops and serve.

Rich Garlic Dressing

4 tbls of balsamic vinegar

1 tbls maple syrup

1 tbls Dijon Mustard

2 garlic cloves, crushed

Salt and Pepper to taste

½ cup of olive oil (approximately)

Whisk or hand blend the vinegar, syrup, mustard, garlic, salt and pepper with a little bit of oil. Add the oil slowly until the dressing starts to emulsify. Then add more oil a bit at a time until it tastes right. Adjust seasoning.

Tea for Headache

1 part feverfew

1 part rosemary

1 part marjoram

1 part peppermint

Mix herbs well. Use one teaspoon per cup of boiling water. Place herbs in a warmed teapot. Add boiling water. Cover and leave to infuse for 10 minutes.

Spicy Brazil Nut Pate

2 oz Brazil Nuts, roughly chopped

Soy Sauce

1 lb 2 oz mushrooms, chopped

7 oz tofu, crumbled

2 garlic cloves, chooped

1 tsp garam masala

Pinch of Cayenne

1 tsp thyme

3 tbls olive oil

Salt and Pepper to taste

2 tpls fresh parsely

Roast the Brazil Nuts in a dry skillet, add a little soy sauce, stir, and remove from the pan. Saute the mushrooms and tofu in the oil with the garlic, thyme, and spices until soft. Blend all the ingredients (except parsley) to a coarse pate. Place in a serving dish, garnish with parsley and serve.

For more recipes please consult The Complete Guide to Nutritional Health.

This article was based on information found in the following resources:

The Complete Guide to Nutritional Health by Pierre Jean Cousin and Kirsten Hartvig, Duncan Baird Publishers, New York, NY, 2004

Super Foods to Prevent Headaches and Migraines