Dr. Liz (Mingay) Clare, ND
BridgeHealth Clinic
2 St. Clair Avenue W, Unit 602
(416) 583-2602
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Say goodbye to migraine headaches

10/11/2012

12 Comments

 
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A persistant headache can completely change your day. Whether you are at work, spending time with friends and family, or simply relaxing at home, none of the above is enjoyable with the distraction of a nagging headache. There are several causes of migraine headaches, many of which can be eliminated by modifying your diet.

Here are some simple ways to help you say goodbye to migraine headaches:

1.    Always ensure you are drinking lots of water throughout the day. Although this seems obvious, it becomes more difficult to remember to drink water as we move into the colder months of the year. Everyone’s needs are different, but your two main goals should be to attain clear urine, and drink water even before you start to feel thirsty. Herbal tea (caffeine-free) is an easy way to increase your consumption if you have difficulty drinking water on its own. Also try squeezing a couple lemon slices into your water – it adds flavor and aids with digestion, particularly if you add the lemon in the morning.

2.     Avoid foods that commonly trigger migraine headaches.  Along with the more obvious culprits such as caffeine, chocolate, peanuts, and alcohol, you should also be mindful of aged cheeses, dried fruits, gluten- and/or wheat-containing foods, those with refined sugar, and processed or canned meats and fish. The best way to isolate the aggravating foods is to completely eliminate them from your diet, followed by individual reintroduction. Allow at least 3 days for symptoms to appear. Furthermore, if symptoms do occur, allow 2-3 days to pass before you reintroduce the next potential offender.

3.     Cayenne pepper, Peppermint and Ginger – nature’s painkillers. Cooking with these spices and making them into a tea are two easy ways to treat migraine headaches when they occur. As a tea they are most effective when used all together:

1 tsp of dried peppermint, 1 inch piece of fresh ginger, and a pinch of cayenne pepper into 2 cups of boiling water. Steep for 15 minutes, remove the herbs, and sweeten with honey if desired.

Peppermint and ginger can also be used to treat the nausea that often accompanies migraine headaches.

4.     Replace artificial sweeteners and food additives with natural ones. An easy replacement for sweeteners such as aspartame and splenda, which are common migraine triggers, is stevia. Stevia is a zero-calorie and naturally sweet herb that has no known side effects. Honey and maple syrup, although higher in calories, are needed in smaller amounts due to their natural sweetness and provide the added bonus of antioxidants, enzymes, and minerals.

Food additives and preservatives such as monosodium glutamate (MSG) can also trigger and/or aggravate migraines, and should be avoided as much as possible even by those who do not suffer from migraine headaches.

5.     Increase your consumption of Tryptophan-containing foods. As one of our 10 essential amino acids (i.e. we can only obtain it through our diet), tryptophan can be found in foods such as legumes, turkey, eggs, nuts and seeds, and red meat. The presence of tryptophan in the brain stimulates the production of an important neurotransmitter known as serotonin. A lack of serotonin in the brain can lead to disorders such as anxiety, depression, and insomnia. Serotonin also elevates mood and alleviates tension. Adequate levels of tryptophan will maintain serotonin levels, in turn preventing migraine headaches and elevating overall mood. Do not take tryptophan as a supplement without consulting your healthcare practitioner. Why not come in and consult with Dr. Mingay at the Bayview Chiropractic Health Centre!

6.     Surround yourself with Lavender. According to the University of Maryland Medical Centre (UMCC), the scent of lavender decreases inflammation and spasms in the blood vessels and small muscles of the scalp, neck, and around the eyes. Similar to serotonin, lavender lowers anxiety and depression and can reduce feelings of stress. All of these conditions can cause and/or aggravate migraine headaches.

Place dried lavender leaves into sachets, some of which can be left near your pillow to promote relaxation before bed and sleep.

A teaspoon of lavender leaves added to a cup of boiling water (steep for 15 minutes before removing the leaves) can also be sipped throughout the day.

7.     INTRAVENOUS THERAPY is also a very effective treatment for migraine headaches. The magnesium in particular induces a muscle relaxation effect, and a reduction in blood vessel spasms which is what causes the pain in the first place. Rehydration of the body's cells that are constantly undergoing physiological stressors will also aid in reducing the incidence of migraine headaches. Phone 416-481-7901 to make an appointment today!

Sources:
http://www.naturalnews.com/028842_lavender_migraines.html
http://foodmatters.tv/
http://www.livestrong.com/article/419387-tryptophan-for-migraines/
http://drhalbrown.com/iv_therapy.php

http://www.umm.edu/altmed/articles/lavender-000260.htm

12 Comments
Jan
1/17/2015 11:32:12 pm

Hello Dr. Mingay,
Just wanted to let you know that Stevia triggers horrible migraines for me! Not everyone can tolerate it

Reply
shelly
8/19/2015 12:53:05 am

One sip of a beverage containing stevia will give me a migraine similar to other artificial sweetners. Stevia is all processed and some processing methods are only "considered generally safe" by the FDA and are not "approved" as others are. My opinion is atick with natural whole foods in your diet and avoid anything Processed. My saon and i are migrane free two years now as a result of our diet changes. Scary what our food can do to us!

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Heather
8/31/2015 06:04:10 am

I have had migraines for as long as I can remember, and I have eliminated virtually all things that are my triggers from my diet and environment, and now I only get them from time to time usually coinciding with hormonal changes. I also recently figured out that stevia causes me to have migraines, since I started using a liquid extract in my tea and had ongoing headaches for a few months that never seemed to entirely disappear. I ran out of the extract a few days ago and didn't go to get more...and my headache that I have had (ranging from a "normal" tension type headache to a full blown mograine, off and on) for over a month is blissfully gone today. Gone! I feel good for the first time in months. The only thing that's different from my normal routine is no stevia.

Reply
Lisa link
3/1/2015 09:29:44 am

Within the past year my migraines have gotten worse and with more frequency. I am in my 40's and hormones could be to blame but I recently realized that I also started using Stevia about the same time. I am going to cut it out of my diet to see if it helps.

Reply
John Smith
11/11/2015 09:37:44 am

Started to comment and I saw that I am not alone. Stevia gives me a horrible migraine as well.

Reply
Amy link
11/19/2016 09:29:01 am

Over the last 10 years I've been able to identify many triggers of my migraines and have significantly reduced the number of migraines i experience. I started feeling one come on last night and it's full blown this morning. The only thing different in my diet was a small amount of stevia. Too bad this healthy sweetener seems to trigger migraines ! :(

Reply
Julie Thompson
12/1/2016 12:55:20 pm

Oh my word... I hadn't had migraines in a couple years and started using Stevia about a month ago regularly in my coffee. I had 5 horrible migraines in 2 weeks. I will never, ever go near it again.... That is the only major change I made to my diet so it has to be the Stevia.

Reply
Adrianne
1/9/2017 08:40:43 am

Stevia actually caused my occular migraines.

Reply
Kris
10/17/2017 07:52:02 am

Stevia causes me splitting head migraines. And it tastes horrible.

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Teresa Roskey
2/23/2018 01:24:43 pm

About Stevia: I had 6 migraine headaches in 4 months just before I wad diagnosed with Multiple Sclerosis in 2004. All of them required ER visits because of the intractable vomiting and dehydration that went with them. I have only had a couple of mild nauseating headaches since then without the vomiting. Last week I discovered Stevia Ann's used it in my coffee for three days in a row. For those three days I experienced pretty uncomfortable pressure across the top of my head into my temples. The third night asI was trying to go to sleep, I suddenly got that mouth - watering, up-chucky heaving and had to RUN to the bathroom to throw up. I heaved repeatedly until there was absolutely nothing left in my stomach. I didn't suspect the Stevia and didn't use it again until this morning (I usually use Agave nectar) . I had two cups of coffee with about a tablespoon total of granulated Stevia. The pressure is back! No nausea but that's enough to convince me that it's the Stevia doing it. I eat a Paleo leaning diet with a bit of whole grains so my diet is pretty consistent. Someone should do some formal research on this effect. There are enough migraine sufferers and diabetics out there that a study of side effects of this sweetener (both refined and whole leaf) could be informative and useful for many people. That's my two cents....!

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Demfy link
2/14/2020 04:37:12 am

These ways to treat migraine headache are better than taking over the counter drugs. Not only that it saves money but also it is good for health.

Reply
Ricardo G
9/7/2020 12:50:55 am

I just had a really bad episode of bad aura vision. Took a long time for my vision to come back to normal and for me to feel normal. I've been having stevia sodas and "two good" Greek yogurts the last few days. :( Stevia is totally a trigger for me, along with the other sugar substitutes. I like them, and it's too bad I have to take them off my diet. :(

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    Dr. Elizabeth Mingay, ND

    I am a Naturopathic Doctor, personal trainer and yoga instructor. I am very passionate about health and wellness, and motivating others to take charge of their own well-being. Please feel free to leave comments and/or share favourite healthy recipes. 

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