I hate headaches and have done everything I can to understand how to prevent them!

I fear that pain in the neck; the earliest sign of a big headache.

I don’t know what it is, but when I start to feel a headache come on I immediately run for the big pain-killers. I have this deep anxiety over it becoming a full fledged headache and have an intense need to stop it in its tracks.  What is up with that? When I sprained my ankles at the start of every basketball season I never took pain killers. When I fell on my front steps last winter and my tailbone ached for months I just handled it. But when it is a tension in my neck that reverberates pain up to my head threatening to blur my vision, and generally make me a basket-case I cannot open my pill box fast enough!

I have always had headaches on and off. From allergies as a child, and when I went to University they became chronic stress-related pains in the neck. I started taking ibuprofen almost daily if not multiple times a day. Not the best way to deal with pain in my body. After a few years of that I found an essential oil blend of lavender and mint that became my best friend.  And watch out if I didn’t have it. I have some friends that can vouch for the monster that came out if I was not prepared with my “headache roll-on”.

We all have our own way of dealing with or disguising pain in our bodies.

There are whole books written about how pain is a message from the body that something is wrong; be that emotional, physical or spiritual. I don’t want to put pharmaceuticals in my body, but sometimes I just don’t want to deal with the pain. My Naturopath tells me to invite my headaches to get bigger. Ya, thanks. I’ve done that, and it was not an enjoyable experience. I know he is right, and that there is something I’m avoiding by taking the pain-killers. But, with my avoidance of pharmaceuticals, I decided instead to take the circuitous route and discover how many ways I can prevent my headaches from happening in the first place!

Of course stress is a huge factor.

I practice yoga, meditate and breath deeply during stressful times, and all of those things certainly help. (A headstand is a great way to fend off the early signs of a headache for me.) When a headache is your weak point you need more than a few hours a week in a yoga class for true prevention. I have gone from daily headaches to less than one a month through integrating the recommendations below alongside a yoga and meditation practice. Still I am challenged when a headache comes. I start with essential oils of peppermint and lavender rubbed all over my neck and temples. If that doesn’t work then I try White Willow Bark. This is the herb that acetaminophen or Tylenol comes from. And if all else fails I call in the big guns and take an advil liquid gel. They are the easiest on your system and must be taken with food.

Here are 6 concrete preventative measures that work.

1.  Blood Sugar Imbalances – Eat Regularly.

Hypoglycemia is a condition where the body is unable to properly regulate blood sugar balance.  Symptoms of hypoglycemia are triggered when blood sugar is too low and include: hunger, dizziness, fatigue, headache, irritability, and fainting.

The primary way to alleviate headaches caused by hypoglycemia is simply to eat.  Eating habits to support balanced blood sugar levels include small meals every 2 hours.  All meals or snacks containing sugar or carbohydrates should be consumed alongside a protein source.

Diabetes, or a high blood glucose level can also cause headaches. Someone with diabetes should properly monitor their blood sugar levels and follow any prescriptions from their doctor.  In addition avoiding refined carbohydrates, focusing on whole grains and combining carbohydrates with protein and/or fat at each meal can help keep blood sugar levels more even.

If experiencing a headache after consuming a very sugary meal.  Try drinking a large glass of water with a pinch of Himalayan salt.  Miso soup, pickles and anything salty can also help.

2.  Food Allergies/Sensitivities – Understanding Food Addiction.

Food allergies and sensitivities can be expressed in a variety of symptoms including headaches.  Keep a detailed food diary and record when you experience a headache.   An elimination diet removing suspected foods from the diet for 6 weeks and then reintroducing them can also provide insight into headache triggers. Common allergens are: wheat (gluten), dairy, eggs, corn, peanuts and pork. Often the food you eat the most is the food you are allergic to.

3.  Dehydration – Drink warm water with lemon.

The amount of hydration needed varies from person to person and depends on the water and fat content of their foods.  Generally speaking about 6-8 glasses of water a day is a good amount to aim for.  Water that is room temperature is easier on our stomach and the lemon helps us to digest it. Noticing the color of urine is another indicator of dehydration.  If urine is dark and yellow it is a sign to drink some water! Remember that caffeine is dehydrating so if you are drinking coffee or black tea you must increase your water intake!

4.  Imbalanced Hormones – Eat the Good Fats.

Hormonal issues take longer to identify and correct.  If headaches occur on a regular time schedule then hormones may be the culprit.  Balanced Fat intake is crucial to hormonal balance as well as minerals deficienciess can influence tension headaches associated to hormonal imbalance. Healthy fats include fish oils, nuts and seeds, avocados, coconuts, bone broths, dairy, eggs, and meats from grass-fed animals.

5.  Improper Fat Metabolism – Love Your Liver.

Liver headaches are strong and painful; usually called migraines.  These can arise anywhere from 2-4hours after the unbalanced food is consumed.  Notice eating fatty foods on an empty stomach such as anything fried for breakfast, eggs, cheese, and sometimes meats. If this scenario applies to you try drinking lemon tea and always have lemon in water before meals. Lemon helps the liver and gallbladder digest fats properly. Sleep is also a great remedy for these headaches.

6.  Preservatives and Additives - Fake Food. No Thanks!

Mono-sodium glutamate (MSG), Aspartame (Equal, NutraSweet), Sodium Nitrate/Sodium Nitrate, and Food coloring Yellow #6 have all been seen to trigger headaches. Tryamine is a vaso-active amino acid found in foods and can be in higher amounts in aged, preserved, or are not fresh.  Foods high in tryamine are:  red wine, aged cheeses, processed meats, peanuts, broad beans, peas and lentils.

Read your labels and keep a food journal to see if there is a connection between certain food additives and headaches.

FAT.

Fat has a poor reputation. We hear a lot about how bad it is for us, but what about how fat is good for us? After all, every living thing has fat in their bodies. There must be a reason for it, right?

Fats are elaborate, complex, and function with in varied ways under different circumstances. Natural fats play many important roles in keeping us healthy. The Key? Quality in Moderation. Eat the good fats, and be discerning with the bad ones.

Here are 3 great reasons to embrace the F-word in your life:

1. Skin

Essential fats moisturize the skin and protect it from external elements. They keep our skin plump and youthful. A little bit of fat in the face can help delay the onset of fine lines. Vitamins A and E, found primarily in (saturated?) fat, are important anti-oxidants that protect our skin. Omega-3s from fish and flax seeds are anti-inflammatories which can help eczema sufferers.

2. Hormones

Hormones are made from fats. Good fats and the fat-soluble vitamins rule our hormonal cycles. Without them we cannot produce the sex hormones needed to support libido, fertility or the transition of menopause. Traditional cultures around the world consider fatty foods like fish roe, cod liver, and butter to be sacred, and use fats to promote fertility and ease menopause.

3. Weight Loss

Eat fat to lose fat! If you are carb-loading instead of eating fat, beware! Unnecessary carbohydrates will be converted to fat by your liver and stored in the body (particularly around the midline and hips!). The body does not have an on-off switch when it comes to eating carbs, but has a strong satiation signal for fat. Consuming fat will let your body know it’s full long before carbohydrates will. In addition, coconut oil, a saturated fat, is thermogenic, which means that it increases body temperature and metabolism. Want to help shed those extra holiday pounds? Add some coconut oil to your diet!

Fat Sources:

The Good: nuts & seeds, wild fish, coconut, cod liver oil, avocados, olives, grass-fed dairy and meat products.

The Bad: cooking or baking with vegetable oils (except grapeseed or olive), packaged foods.

The Ugly: trans fats, hydrogenated oils, margarine, and deep-fried foods.

Why is it important for me to ‘consciously’ chew my food?

Improper chewing can lead to many problems in the body, such as:

• Gas/ Bloating
• Indigestion/ Heartburn
• Poor absorption
• Underactive Stomach/ Low HCl
• Overeating

The Rhythm and Pulse of Digestion

The pace at which we chew sets the rhythm for the rest of our digestion. If we just shovel food into our mouths and get it down the hatch as quickly as we can, this trend will continue right through our whole digestive tract. If our food is passing quickly through our digestive tract, there is less time for our system to absorb the nutrients present in our food. The rhythm, in the case of our digestive system, is called peristalsis. Peristalsis is initiated once the food from your mouth starts to move towards your stomach from the esophagus to the anus. This rhythmic movement mixes food with hydrochloric acid (HCl) and digestive enzymes ensuring maximum surface area of food is exposed to enzymes so that food is broken down.  When food moves slowly through the intestines it has a good transit time for nutrients to be absorbed. Ever notice that you have a pulse in your belly? Well that is blood flow to absorb nutrients from your food.

The Journey

Starting at the mouth, without chewing, it would be nearly, if not, impossible to swallow. It is the initial method of breaking down our food. Carbohydrates are digested primarily in the mouth. Salivary amylase is produced in the mouth and is the primary enzyme of carbohydrate break down. The more we can mechanically break down our food in our mouth, the easier it is for our stomach to break down the food. Lets remember our poor stomach has no teeth.

The stomach is a firey acidic environment where food is churned and broken down. It has very little to do with carbohydrate digestion (so it was a good thing you chewed and produced lots of saliva!). Undigested carbohydrates are the source of fuel for bad bacteria in our gut that create the uncomfortable side-effects of gas production. The more efficiently food is chewed and mixed with saliva the less likely you are to experience gas and bloating. Chewing stimulates the production of HCl, and without that protein digestion could not occur. Our immune system depends on the acidity of HCl to kill many of the pathogens we ingest before they can make us sick.

Then food moves through the small intestine where fat digestion occurs and most nutrients are absorbed. If food was chewed properly there is a low chance of gas production or support for Candida overgrowth since the carbohydrates are already broken down. Enzymes upon enzymes are produced by the liver, pancreas and cells of the intestines to break food into smaller and smaller pieces until they can be transported to the blood stream.

The large intestine is where bacteria will degrade any left over food; usually fiber. Their byproducts are B vitamins, Vitamin K, and other immune supporting molecules. Remember that if you didn’t chew your food properly a byproduct can be Gas! Water is absorbed from food and any garbage that needs to be eliminated is done so with the Beat and the Pulse of our digestion: Peristalsis.

The Art

Proper chewing helps to prevent overeating. If we take our food in faster than our stomach can talk to our brain, the stomach will not be able to communicate it is full until after it is too full! Taking the time to slow down and enjoy a meal will provide a greater sense of satiety. Also, having food in our mouths longer helps us to realize the quality of food going down the hatch. Often, foods we think we enjoy don’t seem as desirable once they are chewed thoroughly, particularly in the case of processed foods and foods with synthetic flavors and/or colors.

It is important to remember food is one of life’s greatest gifts. We can enjoy food every day! Try to enjoy chewing 30 – 50 times per bite. Sometimes it helps to put the fork/spoon/chopsicks down between bites. Try to really taste your food. Enjoy it and let it nourish you.

There is something about the creamy salty flavour, the smooth texture and a feeling deep in me that is so ultimately satisfied when I eat cheese. There was a long time when I either bought skim or low fat cheese or flat out didn’t eat cheese at all because I thought it was unhealthy. The truth is that low fat immatations of cheese are what is unhealthy for us.

When I ate cheese that was low fat I ate a lot of it. The reason behind this overconsumption is that the food is not whole. It is processed and is missing its natural satiating fats, filling proteins, and necessary vitamins and minerals.  Of course this incomplete food left me feeling hungry and unsatisfied.  I had such a hard time with eating and eating and eating cheese.  Little did I know I was filling my body with damaged molecules of imitation food. No wonder my body was hungry!

Now I allow myself to have natural cheese made with full-fat milk I am sated by the high quality fats, proteins and nutrients. This satisfaction leads to lower consumption. Moderation is the result. And moderation is the key to health.

The next step in understanding cheese is looking at how it is made. We already know that not all cheese is created equal, but some of it is pre-cooked and others are not.  I prefer to have my cheese made from fresh milk from a healthy animal minus the cooking step. Raw dairy products are high in enzymes, vitamins, minerals, healthy bacteria and when fermented are easier on our body to digest and absorb.

The cooking step is called Pasteurization.

Dairy products have been pasteurized since 1938 here in Ontario, which occurred with the onset of large-scale industrial dairies. This is certainly necessary for the state of conventional milk production. But if you are sourcing your milk from a small local dairy it is not necessary as long as the cows are healthy and the milk is processed in a sanitary fashion.

The downside of pasteurization is that the high temperature destroys many nutrients. The naturally occurring lactobacilli that traditionally colonized our large intestines are killed.  Along with those bacteria go their enzymes and the lactase from the cow, which aids in the breakdown of lactose. This makes those with lactose intolerance or milk sensitivity at an even greater disadvantage in the realm of digestion. Delicate healthy fast and cholesterols are sensitive to heat and are damaged to the point where they are rancid and considered “free radicals”.  Free radicals can damage our intestines, arteries and brain. Heat sensitive vitamins are destroyed and synthetic ones are added back in which are inferior to those that are naturally occurring.

Unfortunately dairy processing doesn’t end there. It continues to another step called Homogenization. Homogenization is a process involving again high heat and added pressure. Milk is forced through a fine sieve to homogenize the cream with the milk preventing them from separating. This results in the molecules of protein, fat and sugars being blasted apart into pieces that are unrecognizable by the body. This reduces our ability to digest and absorb nutrients from milk.

Fortunately we can legally buy raw cheeses. Any cheese aged for more than 60days can be made from raw milk. Check the label for “unpasteurized” or “raw”.   You can also ask your local cheese shop to try out the raw cheeses they have. Parmesan is always made from raw milk.

1 egg yolk, room temperature

1 tsp dijon mustard

1 1/2 Tbsp Lemon juice

generous pinch of salt

3/4 – 1 cup Cold Pressed Olive Oil

Using an electric mixer, blender or food processer mix eggs, mustard, lemon juice and salt.

Leave motor on and add olive oil very very very slowly.

Infuse with freshly crushed garlic and horseradish for an extra immune boost.

This is a great opportunity for anyone interested in how food can affect our brains. The seminar is FREE for anyone interested.

An informative session focused on how the foods we eat build the brain and how to optimize food selections to achieve both a healthy mind and a healthy body for individuals with ADHD.

This seminar will include topics encompassing:

• Fats to feed the brain
• Optimizing weight
• Shopping tips and lunch recipes to balance mood and energy levels
• Food aggravators of ADHD
• The truth about sugar…reality and myth

When: Tuesday March 13

Time: 7:00 pm-8:00 pm

Location: ADDvance Treatment Centres 124 Merton Street, Suite 103

Please call 416-792-2824 or email us at info@addvancetreatmentcentres.com to reserve your spot!

• How to support warmth and health through the thermal properties of whole foods, herbs, spices and beverages
• What to eat to help you battle the physical, emotional and psychological challenges the Canadian winter brings
• How local and seasonal foods add extra support to the mind and body during those colder months

Location: Evergreen Brick Works

Date: Thursday March 8, 2012

Time: 7-9pm

Cost:$55

Check out the other Green Bite offerings and save money!
Any five classes: $225 per person
All ten classes: $450 per person

Sorry!

Send me an email to get on the list for next months workshop.

kate@greenresonance.com

Thanks!

Kate

Please note that I have a 24hour cancellation policy.

Dates: Saturdays January 14-March 3

Time: 10:30am – 12:30pm

Cost: $160 for the 8 week period.

For more information check out Evergreen’s Website.