HEALTH

Headaches and migraines

BY DR. ANDREA WICK

EBS CONTRIBUTOR

If you suffer from chronic headaches or migraines it can be debilitating, and there are a number of potential causes that make them difficult to treat.

Tension headaches are caused from muscles in the neck being chronically tight, which can be caused by poor posture, stress, and history of injuries such as whiplash. Migraines, however, are multifaceted and can be triggered by everything from food allergies or sensitivities to stress, muscle tension or hormonal imbalances.

Here are some simple, natural therapies to prevent and treat headaches and migraines:

1. Essential oil therapy can alleviate migraines and headaches. Peppermint and eucalyptus oil help to open the sinuses and nasal passages, while lavender and chamomile oil help to relax muscles, and ease anxiety. When mixed with a carrier oil such as coconut oil, these therapies can be applied to the neck or temple area.

2. Dehydration can cause headaches so drink at least 64 ounces of water daily.

3. Get adequate rest. Insomnia can result in chronic headaches, so sleeping at least 7-8 hours per night will help prevent stress that can contribute to headaches.

4. Avoid processed food and preservatives. Food dyes such as red #40, yellow #5 and #6, are neurotoxins that can irritate the nervous system. Avoid flavor enhancers such as MSG, monosodium glutamate and nitrates found in processed meats such as bacon and hot dogs as well as sulfites found in wine.

Hydrogenated oils like fried foods and vegetable oils may also trigger symptoms.

5. Exercise and stretching may help release muscle groups that are chronically tight, and posture-correcting exercises can help align the spine. 6. Body work such as massage, craniosacral therapy and acupuncture can assist in alleviating and preventing symptoms related to headaches. Acupuncture helps open meridians or channels that may be blocked, along with relaxing the musculoskeletal system. Craniosacral therapy and massage help relax the nervous system, musculoskeletal system and reduce stress.

7. Chiropractic care is quite effective at managing pain. Research provided in the

Journal of Manipulative Physiological Therapy states that chiropractic care improves migraine and cervicogenic headaches. Adjustments can realign the spine and relax the musculoskeletal system.

8. Hot and cold therapy can draw excess heat out of the head. Applying a cold compress on the forehead and warm compress on the feet can help improve symptoms.

9. Magnesium glycinate can relieve headache and migraine symptoms; taking 350 milligrams before bed may be most effective. It’s difficult to get enough magnesium in the diet, so supplementing is a great option.

10. Stress-reducing techniques such as meditation, breath work, boundary work and taking vacations when needed will help decrease excess stress and help calm the nervous system. Cognitive behavior therapy is also an option, especially for individuals with Post Traumatic Stress Disorder. Having untreated PTSD can result in an increased risk of contracting migraines.

I hope you find these suggestions helpful. Symptoms left untreated may indicate a more serious health problem so always check with your doctor if you have chronic headaches or migraines.

Dr. Andrea Wick is a chiropractor and applied kinesiologist. She graduated from Life University in Marietta, Georgia, and now practices in Big Sky. She has a passion for holistic health care and being active in the outdoors, and her practice, Healing Hands Chiropractic, is located in Big Sky’s Meadow Village Center. Visit drandreawick.com to learn more.

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