Preventing migraines

During the recession years of 2008-2011, Google searches for migraines and headaches went through the roof. Since then, this pattern has continued, with more people sicker than pre-recession. Migraine headache is one of the most common health conditions in the world, regardless of the economic climate and is also one of the top twenty causes of disability among adults. A recent study found that expectation plays a very important role in how you respond to migraine treatment. The placebo effect has accounted for more than 50 percent of the therapeutic value of medications used. Like most health issues prevention is key and preventing recurring headaches begins by avoiding the triggers. This month we look at the triggers for migraines and headaches.

MIGRAINES MORE THAN JUST A PAIN IN THE HEAD?

Migraine is more prevalent than diabetes, asthma and epilepsy combined. There are estimated 20 million sufferers in the US and 8 million in the UK with 190,000 migraine headaches suffered every day. That’s an awful lot of pain on any scale. People googling migraines during the recession years rose 193 percent. Stress certainly plays its part. Naturally, there are a wide range of headaches. Compared to other types of headaches, migraines are still in the minority. Headaches, in general, may result from chemical, environmental, emotional, or physical sources, and/or any combination thereof. They could be caused by anything from food allergies, sensitivity to scents or perfume, emotional stress and jaw clenching, hormonal fluctuations, or a shortage of blood or oxygen to your head caused by poor posture. Electrosensitivity could also be part of the problem, so take note of where you are and what gadgets are nearby when symptoms strike. A migraine headache is characterized by intense throbbing or pulsing, typically in one area or side of your head, and is commonly accompanied by nausea, vomiting, and extreme sensitivity to light and sound. Due to its profoundly debilitating nature, this may be one instance where you could justify popping a pill for instant relief. Unfortunately, migraine medications have a particularly poor efficacy rate. Most migraine drugs tend to work only 50 percent of the time, in 50 percent of people. They may also cause severe side effects. However this is certainly a condition that can be managed with the appropriate medication taken at the appropriate time. Prevention though has to be a preferred choice.

POTENTIAL TRIGGERS FOR MIGRAINES

Fortunately, there can be other ways to treat migraines rather than pharmaceuticals. Learning how to prevent them from occurring in the first place is your best bet. First, you’ll want to make sure you avoid potential triggers. While there are many potential triggers (and what triggers a migraine for one might not trigger it in another), the following are some of the most commonly reported.

Many people experience migraine when they eat certain foods, especially: wheat, dairy food (inc. eggs), sugar, artificial preservatives, chemical additives, cured or processed meat, alcohol in general, red wine and beer, artificial sweeteners, caffeine and MSG. Also changes in sleeping cycles – both missing sleep and oversleeping can trigger a migraine. Some women experience migraines before or during their periods, during pregnancy or during menopause. Others may get migraines from hormonal medications like birth control pills or HRT.

Allergies play their part – including food allergies, and chemical sensitivities, dehydration and/or hunger and low blood sugar. Stress – any kind of emotional trauma can trigger a migraine. Physical exertion, extremely intense exercise or even sex has been known to bring on a migraine. Bright lights, fluorescent lights, loud noise, strong smells, weather changes and changes in altitude.

The Diet Connection

I remember many years ago I had a client who had suffered from migraines for forty years. We tried everything and nothing helped for about four weeks. She had been having weekly injections for the pain and the condition had blighted her life. She had initially told me she took no artificial sweeteners, but on our second consultation I noticed a tube in her bag, and she thought that the sweeteners she had were not artificial and had been using them daily for guess how many years – yes forty!

She stopped immediately and her migraines were gone in about two months. This client was initially very upset as she had been told that the sweeteners were safe to consume, and just had not realised the connection. There was much reflection on forty years of needless injections but six years on she is still migraine free. What we consume may be paramount in the treatment of headaches and migraines. There is plenty of research to back up the food allergy/migraine link.

Back in 1979 The Lancet showed that sufferers of migraines with food antigen antibodies had profound relief when put on an elimination diet. In 2010 a randomised double blind cross over study found that a six week long diet restriction produced a significant reduction in migraines with auras.

These are some of the top migraine inducing foods, identified in medical literature:

• Wheat
• Gluten
• Yeast
• Corn
• Eggs
• MSG
• Cheese
• Red Wine
• Chocolate

If you think you might have a food allergy, I suggest a food diary and an elimination challenge. Simply remove all foods that you think contain something you are reacting to, and see if your symptoms improve the next few days.

You may need to avoid the suspected food for a few weeks. To confirm the results, reintroduce the food and drink on an empty stomach. If the suspected food is the culprit you may feel symptoms within an hour. The food and symptom diary is an essential part to recovery.

Headaches and Nutritional Deficiencies

Low levels of Vitamin D may play a role in headaches. According to research in 2010 at The American Headache Society, 42% of chronic migraine sufferers were deficient. The study also showed the longer you suffered from chronic migraines, the more likely you are to be vitamin D deficient. Other vitamin deficiencies linked to headaches include vitamin B2, B6, B12 and folic acid. A 2004 study in The European Journal of Neurology showed that high doses of Vitamin B2 can help prevent migraine attacks.

Magnesium can also be a helpful supplement for headache and migraine sufferers as fresh veg helps relax blood vessel constriction in your brain. Some of the best drugs used to treat migraines are calcium channel blockers and that is how magnesium works. Please do not self prescribe vitamins if you do suffer from migraines and headaches – get expert help and advice otherwise you could make your symptoms worse!

Stress reduction works on 25% of migraine sufferers- that’s a high percentage. Choose whatever works for you, meditation, yoga, biofeedback mechanisms etc. Migraine can be complex but ensure you have the basics covered first. You may need to be referred to a neurologist at some point if they continue, however a food and symptom diary is an essential tool to understand how your body works and what environmental factors may trigger the pain. Ten per cent of my patients are headache and migraine sufferers. A high proportion of these will find relief through diet and lifestyle changes.

Headaches? Tired All the Time? IBS? Fuzzy thinking? Aches and Pains? Not feeling your best? I offer a two hour 1-1 MOT service. Call 01323 737814 or visit www.katearnoldnutrition.co.uk

Nutrition workshops: Come join us at The Cookshelf from 28th January. Topics: IBS/Gut disorders, The myths of a balanced diet, Stop dieting and start losing weight. www.thecookshelf.co.uk