The four drugs commonly used to prevent migraines have proven effective in only about half of patients and all come with serious side effects, ranging from tingling hands to cognitive impairment. Also, overuse of over-the-counter painkillers can lead to "rebound headaches" as the body builds tolerance.

"We have good scientific evidence that some of the alternative therapies often work better than the drugs," says researcher Alexander Mauskop, M.D., director of the New York Headache Center.

Some natural and alternative therapies for headaches and migraines are:-

Magnesium, which has been shown to be deficient in more than half of migraine patients. It is particularly effective in preventing menstrual migraines and migraines with "aura" (visual disturbances). One study had shown that patients who took magnesium daily for 12 weeks saw their migraine frequency cut in half, and the duration and intensity reduced. Some research has also shown intravenous magnesium to quell a migraine in progress.
Recommended dosage is 600 milligrams daily of chelated (slow-release) magnesium tablets (taken with food to prevent diarrhoea).

Acupuncture can do wonders in quelling tension headaches by increasing blood flow to hypercontracted muscles in the head and neck, and promoting production of natural painkillers and anti-inflammatory agents.It has not, however, been found to be effective for migraines (which are believed to be caused by abnormal cell activity in the brain).

Myofascial trigger point therapy may help ease chronic tension headaches. The therapy focuses on irritated nodules, or "trigger points" within the muscles (which tend to radiate pain upward), as well as those in the jaw, neck and head. Human touch alone has been shown to release painkilling endorphins.

Diet can seldom be completely to blame for chronic headaches, but it can exacerbate them, doctors say. Some foods cause blood vessels to constrict and restrict blood flow to the brain (such as caffeine) or dilate, causing pain to the lining of the brain (such as nitrates found in processed meat).

Others such as cheese, chocolate, citrus, fatty foods, ice cream, wine and beer, stimulate the brain stem or neuronal pathways, setting the migraine process into motion.

Peanuts and peanut products, foods that contain caffeine, other diary products, yeast, dried meats, chicken livers, pickled foods, foods containing monosodium glutamate (MSG), ripe bananas, sourdough and foods containing nitrates (such as hot dogs, bacon and cured meats) may also be headache triggers.

If the headache food trigger is not known, it is best to remove those most common food triggers described above for at least seven days. If the headaches improve, one food group is reintroduced at a time as a "re-challenge" to see which foods may be common triggers. A new food group is added every three days.

Exercise should be undertaken daily. This relaxes you after a stressful day, improves circulation in your brain, and releases endorphins and other natural painkillers. Examples of good forms of exercise to relieve stress are yoga and tai chi.

Labels: diet, health, stress reduction, supplements