Headaches and migraines SUCK! Here are some solutions I’ve researched and tried over the last 30 years🙈.
My son had migraine cycling vomiting syndrome since age 4 where he would get a migraine and throw up for about 3-4 days every July and February. 🤷🏻♀️
I only noticed pattern because it was around 4th of July and Superbowl. Pediatrician recommended neurologist. We Did a food elimination diet and allergy testing with him. He is allergic to egg whites and seasonal stuff. He is not allergic to dairy per the test, however dairy and nitrates triggered migraines.
He has been seeing this neurologist since age 6 and has been prescribed cyproheptadine. He is 15 now and pretty much migraine free- he still takes the medicine but his dosage has stated same. Neurologist name: Priti Singh, MD 1 (630) 230-3372.
Why do a food elimination diet: Our body adapts to whatever we are eating everyday because it has to. Taking a break for 30 days removes this adaptation from your system so when you re-introduce the food, your body reacts. This helps you identify the trigger and then you can avoid the symptoms in the future by not consuming this food. Example: I used to eat ice cream and cheese like it was going out of style. I craved it. I never had any “immediate” symptoms.
Then I tried eliminating it for 30 days (I went into a cheese withdrawal depression for real). I was not expecting any changes (also hoping). I was shocked!
I noticed my joints were more flexible and I didn’t even realize I was walking like Frankenstein when I woke up in the morning until I stopped dairy. After about 10 days dairy free, I felt limber/not as achey/stiff. Now dairy triggers a migraine for me within hour or two. Dairy also triggers asthmatic episodes, congestion, sinus headaches and more frequent sinus infections, clogged ears.
Life is hard without cheese but it’s not even worth it to eat it with how bad I felt. Now dairy free ice cream and cheese exist- getting better! Some gluten free stuff is better than the regular!
Headache/Migraine preventative tips:
1. Sounds so simple but Make sure you stay hydrated. Right when you wake up drink at least 12oz water, warm or room temp best, but cold fine too. Drink 8-12 oz every hour. Set reminder on your phone. Coffee and other caffeine products dehydrate you so you have to drink more water. For Every 8oz coffee=12 oz water.
2. Keep a food journal and log migraines or headaches. You may notice a pattern with a food that could be triggering migraines: nitrates, sulfites, MSG, chocolate, aged cheeses
3. Complete a food elimination diet-Go Dairy free for 30 days and note daily how you feel. When you reintroduce dairy you may notice symptoms you did not know you had.
4. Food elimination diet- Gluten: After you complete dairy elimination /Go gluten free for 30 days and note symptoms. (Same as above). Then try eliminating other foods like eggs, chocolate, soy, aged meats and cheeses which have sulfates and nitrates. etc.
5. Use a Neti-pot with saline packets after the shower every day to remove pollen and particles that fester in your nasal cavity. Migraines begin in the sinuses usually.
Also if you have allergies-taking Sudafed or an antihistamine like Benadryl at night helps and also nasal sprays like Flo-base. Naturally based nasal spray – spray saline or zicam. https://www.walgreens.com/store/c/productlist/zicam-adult-cold-remedies/N=361457-2772
6. Use a crossbody purse- heavy bags on shoulders affect neck and shoulders- and trigger tension.
7. If you over 21 😉 – alcohol also dehydrates you. Wine has sulfites that trigger migraines. Beer has histamines – google those.
8. Yoga/Pilates-Stretches your back and neck to prevent tension, encourages breathing. You may not even notice that you hold your breath. People who have anxiety hold their breath, not enough oxygen=migraine trigger.
9. Again Stay hydrated- Dehydration biggest trigger for migraines/headaches. If you are thirsty, you are already dehydrated. A low calorie super hydration is Nuun tablets They are sold at target, dick’s, amazon. I drink one tablet with a 24-36 ounces of water right when I wake up.
10. Eliminate: Fake sugar aspartame from your life found in diet colas etc. COLAS are the biggest trigger for muscle tension.
11. Avoid perfumes and heavy fragrances -big trigger for migraine. (Unfortunately Bath & Body works for me= 🤮 😵)
12. Meditate: 10-20 minutes daily- use noise canceling headphones and listen to guided meditation podcasts, white noise machine and just breathe etc to help
13. Supplement with magnesium rich and omega foods:Some of the best food sources of magnesium are:organic leafy greens- spinach/chard•Figs•avocados•bananas•dark chocolate•nuts and seeds•mackerel, tuna, and Pollock fish •low-fat yogurt or kefir•black beans and lentils
14. Supplements like: CoQ10 150 mg-300 mg daily, Iron (especially during period) and Vitamin B12 regularly could help prevent.
15. This sounds coo coo- I know but Pay attention to barometric pressure- sudden drops or rises in barometric pressure (like sudden temperature changes, when it’s about to rain, etc) is a big trigger for migraines….***the weather app Displays the pressure daily.
Weather changes: This is something out of your control so this is when you should just take Advil or your prescription (sumatriptan generic for Imitrex is usually covered by insurance) before you have a headache/migraine. Getting ahead of the pain prevents a massive blow up that takes hours to go away.
16. Hormonal changes is a huge trigger for migraines so take Advil, magnesium, Vitamin D, B-stress complex when you are PMSING. Drink 100oz of water daily.
17. Get rid of your cleaning supplies such as bleach – or strong scented products and use More naturally derived cleaning products like Meyer. Norwex cloths which use silver technology and water to kill 99.9 % of germs. Melalueca has a disinfectant called solu-guard that kills 99.9% of bacteria without the harmful fumes and respiratory distress.
18. Get tested by an allergist so you are aware what you are allergic to, then if you know what season, you will be proactive by taking antihistamine. Example: Ragweed in the fall is brutal – so I take Benadryl or Lortadine (Claritin) every night during fall.
19. Wash sheets in hot water every two weeks to kill dust mites and remove pollen and other allergens (sometimes fragrance in fabric softener or detergents cause migraines). Unfortunately keep windows closed during the allergy season
20. Swimming sometimes helps-the cold water, getting heart and respiratory rate up is sometimes what you need even if you do not feel like it.
If none of above work:
21. See an Acupuncturist monthly- acupuncturists use trigger points that can remove migraine/headache immediately, release stress, pressure and get the “Qi” (chi) flowing again.
22. Chiropractor consult -some insurances even cover massages while performed in a chiropractor office. TMJ from teeth grinding also a big trigger for migraines. This dental guard helps you stop grinding your back teeth and clenching jaw:Dental Guard SMARTGUARD ELITE (2… https://www.amazon.com/dp/B06XXRSFKC?ref=ppx_pop_mob_ap_share
When you already have a migraine:
When you already have a headache/migraine:
1. When you feel the tension starting to build or sudden onset or migraine aura, example: see floaters etc. Take Advil, Aleve or the prescription sumatriptan immediately 👇🏻 The earlier you take it, the faster it will go away.
2.Source Naturals Ultra-Mag High-Efficiency Magnesium Complex – Maintains Muscle & Nerve Function – 120 Tablets https://www.amazon.com/dp/B00020I91A/ref=cm_sw_r_cp_api_glt_fabc_MMZ4WTK54EM1XAW7E60M?_encoding=UTF8&psc=1
Garden of Life Dr. Formulated… https://www.amazon.com/dp/B079D3X1Z3?ref=ppx_pop_mob_ap_share
3. Lay down in dark room- see pressure points link below: https://pin.it/mtrk652cm4mitz
4. Diffuse peppermint oil and also mix 2 drops peppermint oil•2 drops lavender oil •2 drops frankincense in your facial lotion or tbsp of refined (I scented)coconut oil and put over temples, behind ears, earlobes, forehead, neck, park of neck where meets skull, cheeks next to nose and along nose
5. Put two tennis balls in a sock and lay on them at areas of trigger points, mainly behind neck where neck meets skull
6. Alternate Ice pack wrapped in towel over eyebrows, top of head and neck – hold it there as long as tolerated
7. 20 minute Hot bath with epsom salt, couple drops lavender, eucalyptus, camphor and peppermint oil. Let hot water run on your head. Also you can sit on side of tub with hands and feet in the hot water with ice pack on neck or frozen peas. Or take steamy shower or bath with: JOHNSON’S Soothing Vapor Bath 15 oz (Pack of 3) https://www.amazon.com/dp/B01IAI90G8/ref=cm_sw_r_cp_api_i_hu8HCbT85F
8. Immediately after hot bath- do netipot with ice cold water – might be painful but it clears and constructs sinus cavities which triggers migraines
9. Drink Pedialyte – small amounts every 15 minutes-especially if you are vomiting.
10. Coffee & black tea also good for migraines because caffeine constricts blood vessels but caffeine withdrawal also triggers migraines so make sure you drink 12 ounces of extra water for every cup of coffee/tea consumed.
11. Make rollerball vial with 2 drops peppermint oil•2 drops of eucalyptus oil •2 drops frankincense and mix carrier oil such as coconut oil, grape seed oil etc. Roll on temples, eyebrows, behind ears, neck,
12. Make frozen washcloths: Mix one cup of water & 1/4 cup alcohol: 2 drops peppermint oil•2 drops of eucalyptus oil •2 drops frankincense and mix
13. If you don’t like essentials oils: You can use Biofreeze on neck, behind ears etc. The roller is awesome.
14. When all else fails: ICE CREAM or sorbet-You can usually keep it down and the cold helps with migraine. Coffee ice cream and they have tons of dairy free ice cream now!
15. Sounds weird but chicken soup or MISO soup (at Japanese restaurants) helps, the heat/steam helps clear sinuses and the live cultures do something
16. I know coke or cherry coke can remove rust off cars so imagine what it does to your insides. HOWEVER, sometimes it’s the only cure so if you have to get a fountain one from McDonald’s 😂 just drink enough water after to compensate for caffeine
Resources:
Follow this Pinterest board:
Heal Your Headache https://www.amazon.com/dp/0761125663?ref=ppx_pop_mob_ap_share
Biofreeze Pain Relief Gel, 4 oz…. https://www.amazon.com/dp/B007ECFNQS?ref=ppx_pop_mob_ap_share
Dental Guard SMARTGUARD ELITE (2… https://www.amazon.com/dp/B06XXRSFKC?ref=ppx_pop_mob_ap_share
Quillan Kelly-Dunn 