Magnesium
Magnesium is required by the body for more than 300 biochemical reactions. It is mainly found in leafy greens. Magnesium relaxes smooth muscle in blood vessels, so it might also relieve throbbing headaches. It is also a key electrolyte that helps regulate heart health. Several studies suggests 500 to 750 mg of magnesium each day can help with headaches, including migraine. It is also preventive for hormonally-related migraines, such as when a woman has her period.
It is sometimes given intravenously in the hospital to relieve migraine and the class of migraine drugs known as triptans has been shown to be more effective when magnesium levels are normal.
Magnesium is generally considered safe to use. In high doses it many trigger upset stomach or diarrhea. It relaxes muscles, so can help prevent tension headaches. In addition to leafy greens, it is also found in tomatoes, nuts and whole grain products.
Melatonin
Melatonin is a hormone that regulates the circadian rhythms in our bodies, most particularly sleep. Studies have shown there seems to be a connection be low levels of melatonin, poor sleep, and headaches. Supplements are commonly available for those with trouble sleeping and with jet lag issues.
In some small studies, melatonin supplements decreased the intensity and duration of headaches. It has also been shown to be effective in high doses of 9 to 12 mg per day in relation to cluster headaches.
Riboflavin
Riboflavin, also known as Vitamin B2, is essential for many chemical reactions to occur in the body. It helps nerve cells make an energy-producing substance called ATP. You need ATP for quick available energy, such as if you were going to run a sprint.
Studies have shown that during migraine attack, the cells seem to be starved of ATP, so supplementing B2 might be able to help.
Since the B vitamins are not stored in the body, it is easy to become deficient. Stress and tobacco use can also deplete the B vitamins quickly. Take a B complex supplement, or take 400 mg of B2 every day. Studies indicate it may take around 3 months to show any significant difference in symptoms.
Theramine
Theramine is an amino acid supplement that is being researched in relation to those who experience chronic pain, including migraines and lower back pain. Theramine is thought to promote the production of the neurotransmitters that help manage and improve the responses to pain and inflammation. Theramine is not cheap, and there is no way of knowing the long-term effects of altering amino acids in the body.
Visualization/Guided Imagery
Visualization, often referred to as guided imagery, is a stress relief and sometimes a meditative practice in which a person imagines or visualizes a picture such as a person, place or thing that the associated with calm and a lack of stress. Whenever they experience stress, they can ‘go’ to that place in their mind in order to detach themselves from the stressful event long enough to stop it from provoking an extreme reaction.
Visualization can come completely from the imagination, or a person can use images of real places, such as on a vision board, to help them. Visualization can also be used with meditation as a means of calming and focusing the mind.
Visualization can be done on your own, or through a guided imagery CD or DVD. Visualization can be done at anytime, anywhere. Consider posting a vision board in your room, such as near your workplace, or create a pinboard at Pinterest of images that calm you, and see what a difference it makes to your headaches.
In this chapter, we have discussed various CAM that have been proven to help with headache and migraine:
• Acupuncture
• Acupressure
• Biofeedback
• Cognitive-Behavioral Therapy
• Electrical or Frequency Stimulation
• Homeopathy
• Hypnotherapy
• Magnetic Stimulation
• Manipulation
• Massage
• Meditation
• Qi gong
• Reiki
• Resperate
• Supplements and herbs
• Visualization/Guided Imagery
Keep track of your results in your headache diary.
Headaches and migraines can severely reduce the quality of your life. However, becoming more pro-active about headache prevention and relief can help you get your life back. Monitor your lifestyle, track your triggers, and apply the CAM that make the most sense in relation to your triggers. Practice good self-care every day and integrate at least a couple of the CAM we have discussed into your daily life. Then see what a difference it can make to your health.
Resources
Complementary and Alternative Medicine Use for Headache and Migraine
Migraine Treatments and Therapies
Migraine Headache and CAM
Alternative Treatments for Migraines and Headaches
Headaches: In Depth
