June 7-13, 2009 is National Headache Awareness Week
More than 100 million people suffer from different types of chronic headaches, such as tension headaches caused by stress, sinus headaches caused by sinus infection, hunger headaches, cluster headaches sometimes caused by alcohol or smoking, and migraines, etc.
Some of these headaches can be prevented by making lifestyle and dietary changes. Numerous studies show that foods rich in certain vitamins and minerals can prevent or help with most of headaches and migraines.
Instead of taking painkillers try to incorporate more of these super foods into your diet first:
- water and fiber rich foods (to get rid of constipation). A lot of people who suffer from migraines experience constipation.
One Extra Glass of Water to Drink and 500 Calories to Burn the Easy Way available in MP3
High-Fiber Rich Foods for Headaches, Constipation and Weight Loss
- Magnesium rich foods, such as almonds, apples, apricots, avocados, brown rice, garlic, leafy vegetables, grapefruit, cantaloupe, sesame seeds, spinach, salmon.
Deficiency of Magnesium interferes with transmission of nerve and muscle impulses, causing irritability and nervousness which might trigger headaches; a lot of headaches/migraines are also caused by hormonal changes of periods (before and during menstruation).
- Potassium rich foods: apricots, avocados, lima beans bananas, garlic, raisins, nuts, winter squash, yams and yogurt.
Potassium is important for healthy nervous system. Signs of potassium deficiency include constipation, depression, nervousness, insomnia which might trigger headaches.
- Vitamin E rich foods: oatmeal, sweet potatoes, watercress, dandelion, flax seed, legumes, seeds and nuts, olive oil.
Vitamin E can help stabilize estrogen levels and prevent migraines during periods. It also improves circulation which help prevent headaches.
- Vitamin B Complex (B1, B2, B5, B6, B12 ) rich foods, such as fish, peanuts, peas, broccoli, prunes, raisins, oatmeal, avocados, asparagus, bananas, spinach, walnuts, sunflower seeds, broccoli, Brussel sprouts, mushrooms, brown rice, cabbage, cantaloupe, salmon, seafood, sea vegetables, yogurt, whole grains and nuts.
Vitamin B Complex deficiency can contribute to many anxiety disorders caused by stress, such as hormonal imbalances, blood sugar fluctuations, chronic fatigue, depression, irritability, moodiness, nervousness, constipation. All these symptoms might trigger headaches and migraines.
- Vitamin A rich foods, such as apricots, asparagus, beet greens, broccoli, carrots, cantaloupe, collards, dandelion greens, fish oil, garlic, papaya, peaches, red peppers, sweet potatoes, yellow squash.
Some possible results of vitamin A deficiency include insomnia, fatigue, sinusitis, frequent colds which can lead to headaches and migraines.
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Don’t forget that severe headaches shouldn’t be ignored: maybe you should see a doctor or even go to the Emergency Room. Any pain is a sign: our body tries to tell us something.
Let us listen to our bodies and be headache pain smart.
And don’t forget to breathe, smile and be happy.
© Irina Wardas, HHC
Women’s Holistic Health, Nutrition and Relationship Expert
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Great article! Most people do not know or have never thought of food/nutrition or lack of food/good nutrition as possibly being a trigger for headaches. Good job getting the word out.
Shoreview, MN Headache Specialist Dr. Douglas Yost
Thank you for your sharing this information. You are a a great natural and nutritional resource.