Migraine and tension headaches are one of the most common complaints. Migraine headaches tend to have a vascular component, affecting the blood vessels in the head. This can lead to throbbing, pounding pain that may be associated with a preceding aura, fatigue or vision changes. Tension headaches are caused by tightened muscles of the face, neck and scalp causing a constant, dull pain. Various supplements and herbs can reduce headaches as well as dietary and lifestyle modifications and physical medicine to decrease tension.
Supplements and Herbs
Migraine sufferers can have low serotonin levels which can decrease the ability to tolerate pain. The supplementation of 5-hydroxytryptophan (5-HTP), a precursor to serotonin, has been shown in positive clinical trials to increase serotonin and endorphin levels decreasing pain. According to The University of Maryland Medical Center, 5-HTP is about as effective as pharmaceutical drugs in preventing migraines.
Pizzorno in The Clinician's Handbook of Natural Medicine documents that low levels of magnesium have been linked to migraine and tension headaches. Magnesium can tonify blood vessels and inhibit the overexcited nerve cells reacting during a headache. Vitamin B6 supplementation can help to increase intracellular levels of magnesium.
Feverfew, orTanacetum parthenium, is considered the most popular anti-migraine botanical medication. Studies indicate that feverfew can reduce migraines by inhibiting the release of serotonin and reducing inflammation and allergic histamine responses. David Hoffman in "Medical Herbalism" suggests feverfew as a long-term treatment. Clinical experience suggests that four to six weeks of treatment is required before a decrease in migraine pain, severity and frequency is noticeable.
Butterbur, or Petasites hybridus, is a plant remedy that decreases spasms in cerebral blood vessels and also decreases inflammation.
Salicylates, or Salix spp., are plants that contain aspirin-like chemicals helpful in providing headache relief. They have anti-inflammatory effects that do not irritate the stomach like actual aspirin.
Diet and Lifestyle Modifications
Many foods can trigger headaches. It is important that you eliminate all food allergies and intolerances from your diet if you suffer from headaches. Foods high in sulfites and histamines, such as chocolate, cheese and wine, can trigger migraines because they cause blood vessels to dilate. Common food allergens like dairy, wheat, shellfish and nuts can also be contributing factors.
Artificial sweeteners and food additives like aspartame and MSG should be avoided as they can increase headache frequency. Caffeine and refined sugars fall into this category as well.
Headache can be the first sign of dehydration or hypoglycemia. Make sure you are properly hydrated throughout the day and eating regular meals.
Take measures to identify and decrease stress in your life. Exercise, breathing exercises and talk therapy can all decrease daily levels of stress and anxiety that may lead to and aggravate headaches.
Physical Medicine
Muscle tension in the head, neck, scalp and jaw can play a significant role in headache frequency. Massage therapy can relax and lengthen contracted muscles to decrease pain and increase blood flow to the head. Acupuncture can release endorphins to relieve headache pain as well as muscle tension. Both modalities are commonly used to decrease stress and anxiety, which play major roles in increasing incidences of headaches.
References
- The University of Maryland Medical Center: Migraine Headache
- "The Clinicians Handbook of Natural Medicine," Pizzorno, Joseph; Murray, Michael; Joiner-Bey,Herb; 2008.
- "Medical Herbalism," Hoffman, David, 2003.
- Acufinder.com: Acupuncture Treats Headaches and Migraines
