Natural Headache Prevention 101: Tip # 3 for National Headache Awareness Week

Avoiding food and environmental triggers and including stress reduction in one's life are several ways to naturally address headaches and migraines. Other ways to naturally prevent headaches includes dietary supplementation.

Tip Number 3: Utilize various vitamins, herbs, and minerals shown to help in headache prevention

• Magnesium is a mineral that is a vital component to good health. This mineral is essential to keep nerves, muscles, the immune system, and bones functioning optimally. Studies have shown a correlation between magnesium deficiency and frequent headaches. The recommended daily allowance (RDA) is 320 mg per day for women and 420 mg per day for men. Magnesium can be found in various foods like tomatoes, nuts, and nutritious whole grains. Those wilth low magnesium levels with the guidance of a health care practitioner have slowly increased supplementation to 500-750 mg per day to help prevent migraine headaches.
  
• Melatonin is a sleep hormone that is secreted by the pineal gland. Supplementation with melatonin has been used to help those with insomnia. Researchers have found that 1-3 mg of melatonin have shown promising results in reducing the debilitating side of effects of migraines.
  
• Riboflavin, more commonly known as Vitamin B2, is essential to various functions that occur in the human body. There have been several clinical trials using high doses of up to 400 mg of riboflavin to reduce headache severity. This vitamin is abundant in the American diet such as cereals, milk, beef, and breads. However, the amount of B2 in food is much lower than the dosages used in headache therapy.

Before incorporating any changes in diet, environment, or supplementation it is important to maintain a daily journal to track reactions to the introduction of new things. It is best to test the effectiveness and your body's tolerance by adding one product or changing one thing at a time while keeping records of potential positive and negative effects. As with most alternative therapies, it takes time to see results and it is imperative that the advice of a trained professional is part of any major life change.

Local neurologist and headache specialist, Gary L'Europa M.D., created HeadacheFree, a multi-vitamin that has the RDA for vitamins and minerals as well as increased dosages of riboflavin and magnesium to help headache sufferers.

Additionally, check out your local Whole Foods Market for vitamins, herbs, and minerals as well as on-line sources.

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This information is not to serve as a substitute for medical advice and diagnosis by a licensed health care provider such as a doctor of naturopathy, osteopathy, acupuncture, chiropractic, or neurology.

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Photo: Flickr.com

Natural Headache Prevention 101: Tip # 2 for National Headache Awareness Week

After identifying your headache triggers by starting a headache diary, you are now better equipped to help prevent the onset of headaches as well as control contributing factors. Additionally, many physicians will ask you to keep a headache journal so this preparation will prove useful at doctor's visits.

The next step is to sift through the headache diary and look for common food triggers and environmental factors that have been connected to headaches and migraines. Some common foods that can trigger headaches include caffeine, chocolate, aged cheeses, and alcohol. Common environmental triggers include perfumes, cigarette smoke, sunlight, extreme heat and cold or changes in humidity, as well as seasonal allergies. Other things that involve our daily routines that can affect headache cycles are a balanced diet and a consistent sleep schedule. Look for these items in your headache journal and discuss patterns with your health practitioner.

Tip Number Two: Incorporate Stress Reduction and Relaxation Techniques into your daily life

• Practice deep breathing to help reduce stress and at the onset of a headache or migraine.
  To help expand deep breathing practice, visit a local yoga studio.
  
• Try acupuncture to help with headache symptoms and prevention.
  To locate a local acupuncture clinic click here.
  
• Learn the Emotional Freedom Technique (EFT) or visit local EFT practitioner Diane Stacy.
  
• Enroll in a Qigong or Tai Chi class to bring balance to your life.
  Check out this local organization for Qigong classes.

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This information is not to serve as a substitute for medical advice and diagnosis by a licensed health care provider such as a doctor of naturopathy, osteopathy, acupuncture, chiropractic, or neurology.

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Photo: Flickr.com

Natural Headache Prevention 101: Tip # 1 for National Headache Awareness Week

Natural therapies and treatments have become more available and in demand for headache sufferers. There are numerous natural preventive options for those that have migraines and headaches to explore including dietary changes, relaxation techniques, and herbal supplements. Several of these alternative options have undergone scientfic research to prove their effectiveness while others have proven effective based on anectodal evidence from users.

To kick off National Headache Awareness Week here is natural headache prevention tip number one.

Tip Number One: Identify and avoid headache triggers

It is easier said than done to alter one's diet and change their environment. However, it may be necessary for headache sufferers as one of the most common causes of headaches are related to environmental factors as well as things that we eat or do on a daily basis. In order to help identify things that may be contributing to the headaches, it is important to keep a headache journal or diary in which the onset and frequency of a headache is recorded along with other contributing factors like one's mood, meals, and other symptoms that occur at or around the same time. Check out the National Headache Foundation's website for an example of a headache diary as well as this do-it-yourself headache journal template.

The University of Massachusetts Memorial MRI and Imaging Center located in Worcester, Massachusetts is participating in the local week's activities for headache awareness. For local National Headache Awareness Week activities in your area click here.

Check back for natural headache prevention tip number two.

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Image: Wikimedia Commons

Attainable and Affordable Acupuncture: A Community Acupuncture Experience

The Community Acupuncture Network (CAN) is a non-profit organization with a grassroots foundation bringing acupuncture back to its traditional treatment setting and making it affordable and accessible. Acupuncturists treat several individuals in a community clinic with varying conditions and complaints by accessing points on distal parts of the body located on the arms, legs, head/scalp, and feet. Community acupuncture clinics have comfortable seating available in reclining chairs rather that treatment tables to offer a soothing and inviting environment to begin the healing process. CAN member clinics offer acupuncture treatment on a sliding scale ranging from $15 to $40 with an initial new patient fee around $15. An amazing part about the sliding scale is that no proof of income is required---you are able to decide what you can afford to pay.

Acupuncture is based on the philosophy that there is a universal life force, often referred to as Qi (pronounced chee) present in every living being. The energy passes through meridians along the body which are pathways for this life force to travel to internal organs and organ systems. Everyday stress, illness, and chronic conditions can affect the balance of this energy in our bodies. Acupuncture alters the flow of qi, blood, and electrical impulses along these different connections and points on the the body. Regardless of what people hear about acupuncture, those who have tried it cannot deny that it works. This form of medicine exists outside of the allopathic (Western medicine) realm of treatment modalities yet acupuncture has and continues to help those with specific ailments as well as overall improvement in mood, sleep, energy, and stress reduction.

Providence Community Acupuncture (PCA) is located in the heart of College Hill at 144 Waterman Street. There are four rooms with various types of reclining chairs and they are now open 7 days per week. Currenlty, their fee is based on a sliding scale of $15 to $35 per treatment with a one-time $10 new patient fee. There are three skilled practitioners that are at the clinic during various times and days of the week. Check out their website or call to make an appointment (401) 272-2288.

To locate a CAN member clinic outside of Rhode Island, visit the CAN website .

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For more information about community acupuncture and the affordable acupuncture movement check out the following:

Acupuncture Is Like Noodles

The Remedy: Integrating Acupuncture into American Health Care

Community Acupuncture News and Books

A healthy way to support your local community and celebrate Valentine's Day!

Earlier this month Providence's Liberty Elm Diner announced that they will be holding a "Farm-to-Diner Valentines Dinner" on the evening of Friday, February 12th, 2010.

The evening will feature food creations from local and regional sources by Chef Twillia Glover. Local establishments include Rhody Fresh, Barden Family Orchard, Allen Farms, New Harvest Coffee Roasters, and many more. The mission of the diner has always been to support its community by incorporating local wholesome and preservative free food sources in their unique menu.

Couples and singles are welcome to the event with a range of options for their dining pleasure. Reservations can be made on Liberty Elm's website, by phone 401-467-0777, or by visiting their location at 777 Elmwood Avenue in Providence,RI.

The menu selections from salads, entrees, and scrumptious dessert would make anyone's mouth salivate. For the complete menu click here. Two individuals can reserve a spot for $50 and $25 for singles.

If you are looking for something to do on Friday, February, 12th make a reservation today to support your local and regional community food sources, natural healthy foods, and The Liberty Elm Diner.

To learn more about the diner click here. They will soon to be featured on the Food Network's Diner’s Drive-Ins & Dives on Monday, February 22, 2010 at 10pm.

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Photo: A.L.Marnik

Spotlight on local holistic health fair.

On January 9, 2010 Holistic Health Rhode Island (HHRI) held an open house at their new facility in East Greenwich, Rhode Island. The event was enticing for all with a diverse group of activities and natural health practitioners. The event was eloquently catered by master Chef Chris Oliveri of HHRI with an array of healthy foods like vegetable chili, hummus, and black bean dip. Attendees had the opportunity to sit in on various information sessions that ranged from skin care to reiki. Additionally, members of the Rhode Island community provided information on various health topics and activities like thermography, kettlebell, and thai yoga massage.

Presenters and Practitioners included:

• Kettlebell by Kelsie Bryer of JADE Fitness in Cranston, Rhode Island
• Chiropractic by Dr. Matthew Mendillo of Chiropractic & Wellness
  in East Greenwich, Rhode island
• Massage by Julie Mollo, licensed massage therapist (LMT) of HHRI
• Qigong by Mike Fallon, LMT of HHRI
• Reiki by Liz Smith, Reiki Master (RM) of HHRI
• Skin Care by Susan Archambault, skin care therapist
• Thermography by Steve O'Meara of New England Clinical Thermography
• Thai Yoga Massage by Joanie Flavin of Lotus Fire Yoga & Healing
  in North Kingstown, Rhode Island

Whether you balanced your energy at the qigong demonstration, relaxed during a chair massage, or had pain relief from a reiki treatment, visitors of the holistic health fair and open house were enlightened and nourished in many ways.

Jewel Sommerville, doctor of acupuncture and founder of HHRI, hosted the event and collaborated with other holistic practitioners at HHRI. They offer various individualized health services including acupuncture, reiki, massage, nutrition and more. HHRI also hosts monthly events like movie night, cooking classes, and various health-related seminars. For more information visit Holistic Health Rhode Island's website and visit their Facebook page for photos from the open house as well as updated information.

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Image: Holistic Health Rhode Island

Ten ways to incorporate natural health into the new year and into your life.

Behavior change is never easy and can sometimes feel overwhelming. Most people look at the coming of the new year as a way to start over in terms of their health goals such as to go to the gym, eat more healthy meals at home, to quit smoking, and the list can go on.

Don't feel pressured by the never-ending lists of things you would like to do differently or things that you would like to incorporate into you life.

Be kind to yourself--it took you this long to get where you are today so making changes to your lifestyle cannot occur overnight. It is important in order to make lasting change that you take things one step a time. Here are ten simple ways to incorporate natural health into your life in the new year and in the future.

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Increase the amount of daily movement and physical activity by 15 to 30 minutes
- take your dog or a friend's dog for a walk
- take the stairs instead of the elevator or escalator
- park your car farther away from the office
- buy work-out videos to use in the comfort of your on home--you'll only spend money on them once

Eat organic whole foods and buy locally.
- support local organic farms in your area
- look for eateries that buy from local farmers and serve organic wholesome foods

Focus on the positive aspects of your life
- keep a journal and write down those things that you are grateful for or memories that bring you peace

Take time to focus on eating while you consume a meal
- research has indicated that if you are watching television or doing something else while eating you're more likely to eat more
- food tastes great so why not slow down and enjoy it

Add a high potency multi-vitamin to your diet
-it is difficult to get all your nutrients from food in the chaotic times in which we live, supplementing with a well-balanced multi-vitamin can aid in providing your body with vital nutrients.
-look for whole-food vitamins and those with added greens like NOW Foods Special Two

Drink more water
- our bodies need water for most visceral activities
- By staying hydrated, you may reduce headaches, improve your skin, increase toxin excretion, and increase bowel regularity.
- To learn more about water and choosing healthy water, click here.

Spend time appreciating nature
-listen to a nature CD
-go for a walk in a local park
-grow a garden
-buy a houseplant

De-clutter your work and/or home environment
-invest in a paper shredder
- scan important documents and store them on an external hard drive so that you can get shred the hard-copies since you have an electronic copy
- evaluate the material possessions that are essential to you, if there are some that you cannot bare to get rid of then put them in a box and if you do not open the box for that item within one year consider donating it

Stimulate your creative side
- listen to music
- scrap book
- take up photography
- take a class at a local artist studio or organization
- take music lessons

Devote and schedule time every week that is yours alone for de-stressing, reflection, and finding inner peace.
- go to a yoga class
- meditate in a serene place
- go to a museum
- do something that invigorates you

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Photo:Flickr.com -flightlessXbird Change.