Headaches affect everyone now and then.  But there are some of us who have them more frequently – once a week or more, or are unable to function normally when we do have them.  Then there are those who suffer from migraines.  According to the National Headache Foundation, migraine headaches affect more than 28 million Americans and cost society over $13 billion each year. That is just the tip of the iceberg though. Migraines frequently precipitate depression, which is three times as frequent among migraine sufferers than non-headache victims (Fasmer, O.B., The Prevalence of migraine in patients with bipolar and unipolar affective disorders. Cephalalgia, 2001. 21(9): p.894-899). And don't forget about the countless number of people whose quality of life has been severely damaged by headaches.

Here is a list of different types of headaches, their causes, and natural treatments:

Non-dietary causes of headaches include those resulting from eye strain, lack of sleep or sleeping too long, carbon monoxide poisoning, very low or high blood pressure, altitude changes (air travel), bright or flashing lights, strong odors (including news print), emotional stress/trauma, loud or low frequency noises, electro-magnetic fields (cell or portable phone), fluorescent energy-saving light bulbs, pathogenic infections, and pet allergies, among others.  Prescribed medications are another source of headaches, including the very ones used to treat a migraine headache, which after a while can trigger more headaches from a "rebound effect."

Sinus/Allergy/Viral Headaches:  Those who suffer from chronic sinus headaches all year round frequently have a tendency for a compromised immune system, low adrenals, allergies or food intolerances, and frequently low blood pressure.  Subsequently, the best approach in the treatment of sinus headaches is trying to improve as many of the root causes as possible, although compared to other types of headaches, those related to chronic sinus problems are one of the most difficult to deal with.

One reason is that environmental factors cannot easily be changed.  These may include outdoor-air pollution, indoor pollution, an unfavorable climate, work-related pollutants, and also "social pollutants" such as tobacco smoke and various types of fragrances found in grocery and department stores, particularly around cosmetic or perfume counters - or shopping malls in general.  Many individuals find that a vacation in a drier climate or pollen-free island makes a noticeable difference in the degree of suffering from mucus/sinus congestion and related headaches.

The two most prominent dietary factors that invite recurring viral headaches or chronic sinus headaches are Dairy Products and Simple Sugars (sweets) as a result of their weakening effect of the immune system.  Dairy products in particular have a reputation of being a major cause of mucus/sinus congestion, followed by Wheat products, and other mucous-forming beverage or food sources such as Chocolate, Cocoa, and Soy Products, which may have to be avoided in order to prevent the occurrence of sinus congestion and subsequent headaches.

You may want to try an allergy test to determine what foods your body is struggling with.  By removing just one or two of your sensitivities, you may experience relief from symptoms.  For example, my headaches greatly decreased after I stopped consuming dairy.  To this day, if I consume dairy, it is often followed by a headache.

Many patients suffering from sinus congestion and related headaches have low blood pressure.  Considering that sinuses get more congested overnight, and blood pressure can drop even more during sleep, vigorous exercise is one of the most effective counteractive measures anyone can undertake to help drain sinuses, and improve blood circulation through the sinuses.

Another option is nasal irrigation with a saline solution (a Neti pot), sipping hot, steamy beverages, and/or regularly adding some garlic and hot spices (cayenne pepper), or horseradish to your diet, to thin mucus and make it less sticky.  Sipping hot water with lemon and a dash of cayenne pepper can also help loosen up and rid your body of musus.

Garlic may also be a worthwhile remedy, as could be olive leaf extract or oregano.

Low Blood Sugar Headaches: The importance of eating regularly cannot be overstated, since skipping meals can trigger headaches. Skipped meals and fasting were reported migraine triggers in more than half of patients surveyed in several studies. Low blood sugar can trigger headaches so it is important to eat breakfast, lunch and dinner everyday. Many people skip breakfast, which puts them at risk for having headaches in the morning. Snacks in the mid-morning and mid-afternoon might also be helpful for people who find that their headaches are often triggered by hunger.

Also, spikes and falls in your blood sugar can trigger headaches. Eating protein and fiber with each meal can help to stabilize the way the food is broken down by your body, thus preventing large fluctuations in blood sugar. For example, having cereal with milk or milk substitute (which has protein) is a better breakfast choice than a big muffin, which is generally high in sugar and low in protein.

If treated in time, symptoms are fairly easy to deal with, since they simply entail consuming almost any type of food to raise / normalize blood sugar levels.  Time is of the essence, as just like with other types of headaches, the longer one waits, the less successful the results will be.  Many individuals who wake up with a headache will find that avoiding simple sugars before bed may be all it takes to resolve the problem, or by only consuming protein and vegetable food sources with the latest meal of the day.  It is easy to correct any tendencies for hypoglycemia/low blood sugar through diet or supplemental remedies.

Low Stomach Acid Headaches:  Individuals suffering from headaches related to low stomach acid have the option to resolve not only the headaches, but also most of the other symptoms associated with low acid, such as bloating, or heartburn-like symptoms following a larger meal.  Treatment options include lemon or lime water, apple cider vinegar, or supplementing a digestive enzyme.

Probiotics (friendly bacteria) remedies should also be taken on a regular basis, with the best time being right at bedtime.  This assures re-seeding of the "good" bacteria overnight, which will subsequently lessen any early morning symptoms such as nausea or headaches that are experienced by some of those suffering from low stomach acid. 

Cluster Headaches:  These are very severe one-sided headaches, affecting usually the temple/eye area, and - with some exceptions - typically last less than one hour, or sometimes even just for a few minutes. They tend to occur almost daily for a few weeks, and then stop as suddenly as they started.  An ice pack on the affected side, and the attack can abort some cluster headaches quickly.  Magnesium can also help these headaches.

Tension Headaches:  While symptoms resulting from spinal alignment problems, unconsciously tensing muscles in the neck or shoulder area, or poor posture may benefit from chiropractic and massage intervention, there are also vitamin/mineral deficiencies that can contribute to a general tense disposition, in which case nutritional remedies with muscle relaxant properties may be considered.  The two most important minerals to use for that purpose are calcium and magnesium.

Migraine/Vascular/Hormonal Headaches:  In contrast to other types of headaches, classic migraines, or vascular headaches have the best potential for an actual cure, according to Acu-Cell.com, since they are related to abnormal liver functions (i.e. abnormal iron and manganese levels or ratios), which when rectified, will permanently resolve the problem.  Speak to your doctor about getting your levels and liver function checked.  Triggers are also a important to consider in controlling and minimizing migraines, and Neurotherapy has also been shown to provide relief from and to even cure migraines and headaches.

Food Intolerance/Food Sensitivity/Food Allergy Headaches: The most effective way to deal with these types of headaches is to avoid the foods or beverages that one is sensitive to. The most common dietary offenders include nuts, caffeine intake or withdrawals from tea, colas, chocolate and cocoa products, nitrites / nitrates (salami, hot dogs, cabbage, radishes, spinach, lettuce, celery), sulfites, red wine and other alcoholic beverages (hangovers), monosodium glutamate (MSG), aspartame, tyramine (some cheeses), simple sugars/sweets.  However, it is important to figure out what it is that YOU are reacting to. 

            The Elimination Diet uses a type of protocol where an individual starts with a one day fast, and then begins to re-introduce various food items every day, whereby the types of foods causing headaches or any other medical symptoms are then permanently eliminated.

There are several variations to the above methods, whereby some people find that eliminating specific Food Groups on a trial basis offers the most practical and least interruptive approach.  In other words, one follows a conventional diet, but then begins to avoid foods of the nightshades group, or grains, citrus, dairy, legumes, meats, etc. - in no particular order - for a specific time period:

           •   Nightshades  (potatoes, tomatoes, chili peppers, garden peppers, eggplant, paprika)

           •   Root Vegetables  (carrots, beets, turnips, radishes, rutabagas, garlic, onions)

           •   Cruciferous Vegetables  (Brussels sprouts, broccoli, cabbage, cauliflower)

           •   Gourd Vegetables  (squash, cucumber, pumpkin, zucchini)

           •   Leafy Green Vegetables  (lettuce, spinach, kale, chard)

           •   Legumes  (peanuts, soybeans, all other beans, peas, lentils)

           •   Citrus  (lemons, limes, oranges, grapefruit, tangerines, tangelos)

           •   Fruits  (apples, pears, bananas, plums, cherries, peaches, apricots, grapes, pineapples, olives)\

           •   Berries  (strawberries, raspberries, cranberries, blueberries, gooseberries, blackberries)

           •   Dairy  (milk, ice cream, sour cream, cheese, yogurt - and other dairy-containing sources)

           •   Meats  (beef, pork, lamb, chicken, turkey)

           •   Fish (salmon, tuna, sardines, herring, trout)

           •   Shellfish  (lobster, shrimp, oyster, mussel)

           •   Seeds  (pumpkin, flax, sesame, sunflower)

           •   Nuts  (almonds, walnuts, pistachios, filberts, Brazil)

           •   Grains  (wheat, barley, rye, corn, millet, oats, rice, buckwheat, amaranth, spelt)

           •   Various  (eggs, mushrooms, spices, alcohol, tobacco, sugar, honey, tea, cocoa, oils, yeast).

Once an offending food group is isolated, the same approach can be applied to single items of the same group, although in some - but not all cases, an entire food group may be responsible for causing headaches.

Keeping an accurate diary is most important to not only help isolate any problem foods, but also additives such as sulfites, MSG, nitrites / nitrates, or other common offenders such as caffeine or tyramine, and to not miss any possible non food-related triggers such as lack of sleep or sleeping in too long, electromagnetic fields (cell or portable phone), fresh news print (magazines, news-papers), eye strain, pet allergies, and natural/nutritional remedies, supplements, or prescribed medications.

Headaches - or any other symptoms related to food sensitivities, intolerances, or allergies generally clear in about 4 - 5 days, so any particular food group should be avoided for at least a week to 10 days.  This also applies to salad dressings, ketchup, baked goods, etc..., that contain any suspect food sources.

I generally suggest that people do a food allergy (IGE) and/or sensitivity (IGG) test, thereby taking out the torture and stress of the elimination diet.  Also, because food sensitivities can take up to 72 hours to cause symptoms, you may not know what you are reacting to and would have a severely limited diet for quite some time as you slowly add foods back in if you waited 3 days to add each food

Staying well-hydrated throughout the day is also important, since dehydration can trigger headaches. I recommend drinking plenty of water daily to prevent headaches. Caffeinated drinks (coffee, tea, soda) can actually have a dehydrating effect by causing increased urination so these should be limited as much as possible. This is especially important since caffeine also has a role in increasing headaches. 

Pancreatic Enzymes help reduce many allergic reactions in those individuals who don't produce sufficient amounts, so using a digestive enzyme may be helpful in those cases.  This can be helpful for digestive stress as a result of food as well. 

-Adapted from Acu-Cell.com