By Karie Gawenda, ND

Most of us suffer from the odd headache at one time or another. The pain of a headache is your body signaling you, telling you some thing is wrong. In this day and age we have a tendency to reach for pain medication far too quickly, rather then finding out the true cause of the pain.

Headaches are not normal, nor should they be ignored. Like any health problem, headache treatment should begin by exploring its source. A headache diary complete with foods eaten, exercise, medications taken (including vitamins and herbs), sleeping habits, temperature, stress, feelings and any other environmental factors help you pinpoint the cause. Several clinical studies have estimated that approximately 70% of patients with chronic daily headaches suffer from drug-induced headaches. You may want to also ask yourself, do your headaches occur after reading, on the weekend, after visiting friends or only certain times a month? Do you have other symptoms that might indicate an infection?

The Naturopathic approach that I take is to do a full physical exam and medical history intake. I examine one’s lifestyle, habits, stressors, environments, posture, and dietary habits. Each patient will leave with a different treatment plan, since no two people will suffer headaches and/or migraines in exactly the same way.

Treatments that I use include acupuncture, in order to treat immediate pain, and also to prevent future headaches. I will rule out food allergies that may be triggering the reaction. Certain foods like nuts, coffee, citrus, fruits, cured meats, shellfish, chocolate and cheese initiate both headaches and migraines in many individuals. Foods containing MSG and nitrates are also possible migraine-promoters. Its possible, particularly in children, that food allergies bring on migraines (The Lancet, 1983, no. 8355). Both vitamin and mineral supplements are a fundamental treatment often combined with the above therapies.

If you are a headache or migraine sufferer, like I once was, and feel your ready to rid yourself of the pain, please feel free to contact me to discuss your individual case.

The most common type of headache

Tension headaches, which are not to be confused with migraines, are the most common type of headaches. They result from tightening and squeezing of the neck, jaw and scalp muscles, which causes pain and pressure in the neck, head or face.

What causes tension headaches?

The main cause of tension headaches is stress. There are many different situations which may cause stress, some may be positive changes such a new job, getting married, having a baby or retiring. Some may be negative situations such as job dissatisfaction or marital problems. How you deal stress determines whether you will develop headaches.

How can Massage Therapy help tension headaches?

Massage therapy offers two important benefits to tension headache sufferers: it may help relieve actual headache pain, and it may help prevent headaches by reducing tension and improving circulation.

Massage can directly and indirectly treat headache suffers.

• Directly:
  During a tension headache, muscles of the scalp, jaw and neck are tightly contracted. The blood vessels supplying oxygen to these muscles are constricted, so that the muscles must work with an inadequate supply of nutrients. The combination of muscle spasm and inadequate blood supply is the main cause of tension headaches. Massage helps relax the contracted muscles thereby increasing oxygen and blood flow to these muscles.
  
  

• Indirectly:
  Tension headaches are often triggered by stress or just the anticipation of a stressful situation. Massage can help calm the mind, allow you to relax and not think about anything for a moment in your day.

How else can headaches be prevented?

• Improve posture:
  Many headaches can be prevented at the workplace by improving posture when working on the computer or using the phone. By sitting up straight, feet flat on the floor, head looking straight ahead your muscles of your head and neck will be perfectly aligned. Any slouching forward causes your head and neck muscles to work overtime, thereby tightening these muscles so much so that the blood does not flow properly.
  
  Humans are not designed to be sit at a computer seven hours a day. We were designed to move. Movement allows blood to flow and muscles to stretch. So get up, walk and stretch your muscles a few times during your work day.
  
  

• Manage stress:
  Learning how to manage your stress will be the best preventative medicine. Start by recognizing when you feel stressed, you may feel your blood pressure go up, you may take shorter breaths or you may feel a tightening in your neck. Try to close your eyes, imagine yourself in a peaceful place and take long, deep breaths. Regular physical activity will also reduce your stress levels, as well as improve your health.
  
  

• Get the right amount of sleep:
  Most people do not get enough sleep. Around 8-10 hours is the recommended amount of sleep an adult should get every night. Exercise is one way to help you sleep better at night. If you have trouble getting to sleep try a warm bath or read a book before going to bed, also try the same deep breathing exercises mentioned above to help you get to sleep.