Diet
Recommended Food
To avoid headaches caused by food additives, eat meals that you've prepared from whole foods. To keep your blood sugar steady, try to have five small portions throughout the day, instead of three large meals.
Make sure you get enough fiber to reduce the chance of headaches induced by constipation or toxic buildup. One to two tablespoons of ground flaxseeds, along with 10 ounces of water, is a good way to start the day.
Drink a glass of clean water every two waking hours. The fluid will keep the muscles in your head and neck supple and will also flush out toxins.
If you want to prevent headaches, include sources of both calcium and magnesium in your diet. Soy products, green leafy vegetables, and beans are all rich in calcium. Green leafy vegetables and beans are good sources of magnesium as well, as are nuts, bananas, and wheat germ. If food allergies keep you from eating these foods, take a good calcium/magnesium supplement every day to ensure adequate intake.
Fish such as salmon and mackerel are rich in omega-3 fatty acids that may help prevent migraine headaches. Consume a serving three to five times weekly.
Food to Avoid
If you suffer from migraines or recurring headaches, see the food allergies page and the accompanying elimination diet to determine whether your problem may be caused by an allergic reaction or a sensitivity. Common triggers of both tension and migraine headaches include foods that contain either tyramine or phenylalanine. Tyramine can be found in cheese, chocolate, citrus fruits, coffee, cold cuts, herring, smoked fish, wine, alcohol, sausage, sour cream, and vinegar.
Sources of phenylalanine include monosodium glutamate (MSG), the artificial sweetener aspartame, and nitrates, which can be found in processed meats, especially hot dogs. If you do have an allergy or a sensitivity, eliminate the troublesome food or foods from your diet.
Avoid caffeine, alcohol, and sugar products (including artificial sweeteners).
Do not consume sugary foods. They cause your blood-sugar level to rise sharply and then crash; often, the result is a headache.
Very cold foods can also cause headaches. Ice cream and cold drinks are frequent culprits, so avoid them.
Detoxification
If you suffer from chronic headaches, a detoxification program can be effective. Try a two- to three-day vegetable juice fast, unless low blood-sugar levels bring on your headaches.
Constitutional hydrotherapy can aid detoxification. See the hydrotherapy page for directions.
