April 23, 2019 -- Vitamin
deficiency, dehydration, inflammation and stress can all lead to one thing:
headaches. These tips from Professor Kristina Petrocco-Napuli, DC, MS, FICC can
help naturally lessen the intensity of headaches without the use of
painkillers. As a reminder, Dr. Petrocco-Napuli says it is always best to
discuss the use of vitamins and supplements with your doctor to ensure no
negative interactions with other medications or health conditions.
- Find your B
frequent headaches can be a sign of a vitamin B deficiency, specifically B6,
B12 and B9, also known as folate. Consuming foods that are rich in Vitamin B like
wild salmon, leafy greens, eggs and sunflower seeds can counteract these types
of headaches. A vitamin B supplement is another treatment option.
- Drink up. Many Americans
drink lots of caffeinated beverages and do not focus enough on water intake,
which can contribute to headaches
and dehydration. This is especially true as we move in to the warmer
months. Your water intake should equal half your body weight in ounces, and if
you exercise a lot or are in a hot environment, you may require more than that. If
you don’t like drinking plain water, infuse it with fruits like antioxidant-rich
blueberries or lemon, which provide a boost of vitamin C.
- Get moving. Stretching the
musculature of the back and neck and finding ways to decompress can greatly
decrease tension and stress headaches. Yoga and massage therapy are two great
low-impact options. Receiving care from a chiropractor may also help with
muscle tension and pain in your neck and spine.
- Decrease stress. Finding time to
decompress every day can not only help lessen headaches, but it can also be
greatly beneficial for your mental health. Take a few minutes each day to sit
quietly or participate in a calming activity.
- Try a ginger tea. For
many years ginger has been used in cooking as a natural remedy for nausea,
diarrhea and upset stomachs and to assist with digestion. It also has been used
to calm headaches because the main compound in ginger—gingerol—has powerful
anti-inflammatory and antioxidant effects. Try the tea recipe below.
Ginger Root Tea:
· 1 teaspoon of
freshly grated or finely chopped ginger root
· 1 cup of boiling
· Honey (optional)
· Lemon (optional)
· Directions: Peel the ginger root and grate or slice
finely. Place the ginger in a tea infuser. Allow the ginger to steep for 5-10
minutes. Remove the ginger. Optional: Add honey or lemon to taste.