Headache ice pick
Overcoming Migraine Headaches Naturally
NENA Wirth, MASc,Nutrition
Migraine headache is believed to affects 15-20 % of men and 25-30 per cent of women. When you have migraine, you will experience severe headaches with deep, throbbing, and often recurrent pain and sensitivity to light. Pain usually begin early in the day with intense, gripping pain that may affect only one side of the head and may be accompanied by vomiting or nausea. 10 % migraine sufferers may also experience visual disturbances, dizziness, weakness or tingling before a migraine attack. The exact causes of migraine headaches is not known, and seems to differ by person. The pain of headaches arises from the lining of your brain (meninges) and from the scalp, its blood vessels, and its muscles when they are stretched or tensed. Pinching of the nerve or its blood supply and pressure, which result in the sensation of pain and pressure, is a result from the tightening of the muscle. Experts believe that leaky gut syndrome ( LGS) is linked with migraine which allows certain triggering peptides ( derived from protein ) to get into the circulation. In LGS, large protein molecules enters the bloodstream and stimulate allergic reactions and immune responses. LGS is created when undigested protein from the stomach penetrates through the intricate lining of the small intestine and actually damage its lining creating irritation and inflammation making the intestinal lining more permeable than it should or leaky gut and thus allowing these large protein to leak into the bloodstream. When the immune system is threatened by many allergies, it produces antibodies against these dangerous invaders and its own tissues and triggers autoimmune reactions. The immune mechanisms differ from one autoimmune disease to another. In migraine headaches, it targets the meninges. This clearly explain migraine as an autoimmune disorder and that conditions labeled as autoimmune almost always involve a leaky gut.1 A very strong evidence have shown the implication of food allergy / intolerance caused by poor digestion as the cause of migraine headaches.2-7 Many studies have demonstrated that the detection and elimination of allergic / intolerant foods will eliminate or greatly reduce migraine symptoms.
The following are common cause of poor digestion:
1). Lack of hydrochloric acid (HCl) in the stomach
HCl is the main acid in the stomach required by pepsin enzyme to break down protein before it gets into the small intestine. However, if your stomach is not producing enough HCL, protein will not be digested and will inappropriately enter your small intestine, causing LGS. Unfortunately, after age 30, your ability to produce HCL is diminished as well as your ability to combine your foods.
Example of incorrect food combining:
Consuming fruits, fruit juices / concentrated sugars with protein, starch and fats in the same meal e.g. Egg, toast and orange juice.
Fruits and sugars are not digested in your stomach but in the small intestine. When fruits are combined with the rest of the foods in the stomach, they will stay in your stomach more than 20 minutes and without enough HCl, your stomach will hold on to the entire mass causing putrefaction, gas and bloating. When fruit are consumed alone, it will pass through the stomach within 20-30 minutes.
2) Impaired bile flow or liver and gallbladder problem
Experts say that migraine sufferers often have hormonal imbalances from liver toxicity or congestion. As the liver becomes more overworked from this toxic waste, its ability to assist in natural hormone processing is impaired. This in turn causes hormonal imbalances which trigger the blood vessel changes which cause Migraine Headaches.
During LGS, metabolic waste and microbial toxins that enter the bloodstream end up in the liver. LGS can overload the liver with toxin, and impairs its capacity to filter out these toxins, allowing these toxins to be reabsorbed into the bloodstream and cause intoxication and further weakens the immune system.
When gallbladder is not functioning, or removed, the bile produced by the liver which is normally stored in the gallbladder is not enough both in quantity and consistency to break down large fat globs into tiny droplets before enzyme lipase from the pancreas can work on them. Normally, gallbladder concentrates bile into four times its strength as when it was produced by the liver to emulsify fats and fatty foods. When there is not enough bile, fats and minerals combine in the gut to form insoluble soaps and often cause constipation and mineral deficiencies. Constipation can also mimic bodily pains including headaches.
3). Stagnant colon:
Poor digestion always accompanies constipation. The need to clean the colon is important in the management of autoimmune disorders because bowel is a potential source of antigens, parasites and toxins and prevents accumulation of metabolic waste and these toxins, and further weakens the immune system. LGS will allow these toxins to enter the bloodstream.
4 Poor integrity of the intestine cause by gluten and lactose intolerance
Many people’s intestinal mucosa lack all the enzymes in their intestine to break down plant protein gliadin, a component of gluten from wheat, rye, oats and barley. Some lose it with age and some are born without them. Undigested gliadin actually damage the intestinal lining and create chronic intestinal malabsorption. Partially digested protein metabolites are absorbed into the bloodstream and may affect the immune system and may alter brain chemistry causing symptoms such as depression and schizophrenia. If you are sensitive to gluten you will experience bloating, cramping and diarrhea when consuming even a small amount of gluten products. Because gluten is protein, gluten intolerance may also arise from deficiency of HCL in the stomach to break down plant protein gliadin. When your gut lining is damaged by undigested, gliadin, your intestine’s ability to produce lactase enzyme is diminished. Lactase enzyme is required to break down lactose, a milk sugar to glucose and galactose. Therefore, people who are intolerant to gluten are also intolerant to milk products. Consuming even a small amount of dairy products will cause cramps, nausea, abdominal bloating, pain, diarrhea, repeated bouts of ear infections, and flu. Lactose intolerance is believed to intensify with age and some maybe born without.
Undigested lactose ferments and create toxins and is released into the bloodstream and suppresses the immune system.
Because migraine is an autoimmune related condition, repairing a leaky gut to prevent allergies by improving digestion is the most important step, the foremost to prevent allergic reactions, more so than drugs alone.
The role of nutrients
As a result of poor digestion and absorption, the body is depleted of important nutrients to prevent migraine. Researchers have shown substantial evidence that low magnesium levels is linked with migraine and tension headaches. Magnesium deficiency is believed to set a stage for migraine attacks or tension headaches. 8,9,10 Both calcium & magnesium help maintain healthy blood vessels. Magnesium enhances absorption of calcium by keeping calcium in solution. Magnesium deficiency can cause cells to lose potassium. The heart muscle is unable to hold on to potassium in the absence of magnesium. If you have migraine, it may be more beneficial to take an equal amount of calcium, magnesium and potassium to relieve tension and promote immediate feeling of relaxation without side effects. A strong craving for chocolate indicates magnesium deficiency.
Vitamin B riboflavin: Riboflavin help to reduces the number of occurrences in chronic migraines.
Both vitamin C and pantothenic acid can boost the production of hormones that help the body in coping with the adverse effects of stress.
The role of hypoglycemia
Experts believe that patient with migraine may develope headaches when hypoglycemic11 whereas a high carbohydrate diet may increase the availability of tryptophan to the brain and promotes brain serotonin synthesis, through provoking insulin secretion.12 This explain hypoglycemia as possible cause of migraine headache. It was also noted that people who have a tendency to migraine will often experience nervousness, irritability, dizziness, tends to be nauseated, and anxious 13 When excessive intake of sugar enters into the blood circulation, the pancreas will act abnormally. If these excess sugar are not controlled by insulin, large accumulation of sugar will enter the bloodstream and cause migraine. It was also pointed out that hypoglycemia occurs mostly as a result of allergy. 14
Insulin is a hormone and hormones are made of protein, therefore the more you should improve your digestion of protein.
Although drugs can offer a fast relief, it fails to deal with the cause. Some drugs cause stomach distension and can trigger LGS.
The role of omega 3 Fatty acids
A study has shown the beneficial effect of supplementation in 15 patients with severe migraine that did not respond to medication. Result of this study showed a reduction in headache frequency and intensity following supplementation with eicosapentaenoic (EPA) 2.7 gm and docosahexaenoic (DHA) 1.8 gm daily 15
In another study, 5/6 chronic migraine headaches patients with severe, very frequent migraines responded with significant relief both in headache frequency and intensity when given 20 gm. fish oil or placebo daily in two weeks treatment phases with a 3-week placebo crossover. 16
The role of Coffee drinking is linked with the prevalence of headache
Expert observed relative risk of headaches for people consuming 240 mg. of caffeine (4- 5 cups of coffee or tea daily) is 1.3 for males and 1.2 for females. He further state that consuming coffee had no significant effect over and above that attributable to its caffeine content. 17
While coffee consumption is a triggering factor in headache, another study pointed to withdrawal from regular caffeine consumption to cause headaches. 18
Low serotonine levels.
Migraine sufferers are also believed to have low serotonin levels. Dietary tryptophan, an essential amino acids from protein are transformed in the body into serotonin, a neurotransmitter. Amino acid tryptophan, a building block of protein, is the source of two neurotransmitters serotonin and norepinephrin that plays an important role in regulating your mood, depression, and anxiety. People suffering from severe depression are believed to have low levels of serotonin. The body can make serotonin from the foods in the diet by improving digestion and absorption of protein and consuming adequate amount of it. Increasing amount of protein, however, can do you more harm than good if they are not completely digested. When partially digested protein passes into the bloodstream and then cross the blood-brain barrier it may stimulate allergic reactions, triggering nervous disturbances meaning, the autoimmune reaction target the brain, and cause nervous disturbances. A cracked up digestion brings a cracked up behaviour, so to speak. Depression can mimic sleep disorder, migraine headaches, muscle, joint pains and chronic fatigue. Studies have shown that serotonin is an important initiator for sleep because the synthesis of serotonin within the brain is dependent on the availability of the amino acid tryptophan.19 Lack of sleep can precipitate an attack. Because protein is the source of amino acid tryptophan, improving digestion and absorption of protein is an important first step in providing serotonin in the body. Because of the implication of low serotonin levels in migraine, researchers refer this condition as “ low serotonin syndrome. “ 20 Poor digestion and absorption of protein may deplete the body of protein and partially digested protein may cause more harm than good.
The role of MSG and Tyramine
Authors recognized the implication of several nutrition factors such as consumption of food prepared with monosodium glutamate ( MSG), and tyrosine, as well as food sensitivity/allergy, nutritional deficiencies, in increasing person’s risk for developing migraine. 21 Expert pointed the beneficial effect of removing food that contains MSG in solving problems of migraine. 22,23
Tyramine has been found to produce migraine . Study have shown that 20-25% of people suffering from migraines are successfully treated by elimination of foods that contains tyramine. Tyramine is a compound similar to the amino acid tyrosine. 24
Tyramin containing foods:
Alcoholic beverages Homemade yeast breads Broad beans
Wine beverages Dried fish
Cream sauces Sausages, bacon, ham Canned meats
Commercia extracts
Read labels
Overcoming migraine can be done naturally and successfully with persevearance by improving all factors that impair digestive process in order to repair a LGS by:
1). Improving digestion by
a).Taking a broadspectrum digestive enzyme supplement that contains the following: Betaine hyrochloride, bile, pepsin, pancreatin, and peppermint. with your meals that contains considerable amount of protein and fats. This method of supplementation my also benefit people who has no more gallbladder to enhance fat digestion and prevent constipation
a). Training yourself to chew your foods well to stimulate enzyme amylase to start digestion of starch.
b). Following correct food combining by consuming fruits/ juices/concentrated sugars at least 20-30 minutes before meals or three hours after a meal, that contain protein, starch and fats
d). Eat only when genuinely hungry. 2). Improving liver function by liver detoxification. Use herbal or homeopathic remedies. Your can get this from your local health food stores.
3). Improving colon function by colon detoxification using herbal blend formula.. When normal bowel is restored, retrain bowels to normal and healthy bowel habit by using psyllium and foods high in dietary fibre especially fibers from legumes and avoid all refined foods. You can get colon cleanse from your local health food stores.
4). Drinking at least 8 glasses of pure water daily. Water aid in digestion, elimination, detoxification and cleansing.
5). Dietary*
Following food elimination such as:
a). Eliminate dairy, whey, casein, wheat, rye, oats, spelt, buckwheat, barley and corn products for 7 to 14 days to give the gastrointestinal system time to rid themselves from the residues of all allergenic foods
b). At the end of the test period of 7-14 days, add foods back to the diet one by one at the rate of 3-4 days for each one. Adverse reactions are bound to occur more while problem foods are re-introduced.
No new foods are to be added until the reaction from the last one has completely cleared. Whenever a reaction occurs after consuming certain foods, avoid that food either temporarily or permanently. Once you have determined your food sensitivities, train yourself to avoid all of the offending foods. All tolerated foods should be eaten at intervals of 4 to 5 days or longer. This is known as a '_rotation' diet. Eating these foods on a rotated basis will prevent you to develope new allergies to tolerated foods.
Many people, however, are not aware that foods commonly consumed day by day are the ones that provokes migraine, however, these food offenders are not often recognized as the causative factors.
6). Include Essential fatty acids (EFA)
How you manipulate your dietary fat intake can significantly increase or decrease inflammation depending on the oil used. EFAs decrease inflammatory process/allergic responses by their ability to form prostaglandins, thromoaxanes and leukotrines. Animal fats or arachidonic fatty acids enhances the inflammatory process through its conversion to prostaglandin’s and leukotrine production. Sources: mackerel, herring, sardines salmon, chicken, butter, olive oil, walnut, pecans, cashew, almonds, avocado, chicken.
7). If you have arthritis, fibromyalgia, polymyalgia, sciatica, avoid all foods in the “ nightshade family”.
These foods are rich in solanum alkaloids which inhibit normal collagen repair in the joints or promote the inflammatory degeneration of the joint and muscular pains. These are found in tomatoes, potatoes, eggplant.
8). If you have bronchial asthma, avoid also all citrus fruits ( orange, grapefruits ), these are highly allergenic.
9). Candidiacies is often involved in migraine.
I have personally developed delicious cake, muffin, bread, pizzas, casseroles recipes that contains no yeast, dairy, wheat, baking powder. Can be adopted for vegetarian gluten-lactose free diet.
Avoid sugar, wheat, dairy products, fermented foods, molds and yeast. Yeast can cause irritation in the intestine and can provoke LGS.
Nutritional Program*
Nutritional supplement are useful to prevent migraines along with sensible digestive enzyme supplements and improving all digestive weaknesses.
Due to severe malabsorption problems associated with LGS, the most effective and safest nutritional supplement is to give your body a broad-spectrum vitamin/mineral supplements that support all of the links in the nutritional chain, leaving nothing to chance and not over doing any single factor. Like a smorgasbord, the body picks and choose the nutrients it needs at any given time.
Eliminating dairy products may cause shortage of calcium. Consume daily: soybean(tofu) soymilk, walnut, green vegetables, dried beans, sardines, salmon, sunflower seeds, almonds. If your diet cannot provide adequate calcium, magnesium and other minerals, it may be wise to take vitamin/mineral supplements with required digestive enzyme supplements to ensure proper absorption.
Any abnormal changes in the body triggers stress. Magnesium aids in the stress response and works best when balanced with calcium.
Although it cannot be stated that all migraine sufferers will achieve total healing by following my recommendations in this article, improving all factors that cause digestive weaknesses poses no threats to migraine sufferers. Indeed, it is a healthy regime. It provides a greater chance of survival.
For recipes, consult my two books: Gutty Muffins and Root and Rice Connection Books. Delicious recipes that contain no dairy products, wheat, yeast, baking powder and can be adopted for vegetarian.
Cost $ 25.00 CND include s/h.
About the author: Nena worked as dietitian in the Philippines, and numerous hospitals in the USA and Canada. At 46, she became permanently disabled. During her illness, Nena endeavored to study natural healing approach by taking courses in holistic nutrition. It was through these studies that she discovered the cause of all her health challenges and sensible solution to overcome them. She applied diligently what she learned and now Nena is enjoying a healthy life free of migraine, fibromyalgia, dermatitis, uncontrolled bladder disturbances, IBS, diverticulitis, hay fever, chronic cystitis, sciatica, general anxiety disorder, in her life and at 62 she completed a master’s degree in nutrition by God wonderful grace. There is hope in natural healing regardless of age.
Nena Wirth, MASc, Nutrition
EAT TO LIVE LEARNING CENTRE
276 Normandy Avenue
Waterloo , Ontario, Canada
N2K1X7
Email: nenanutri@porchlight.ca
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