There are likely as many reasons people have headaches as there are people on Hilton Head Island, so this is not meant to replace your own sound judgment or medical advice. However, here are some tips that could give much needed relief to headache sufferers without having to take a pill.
Examine your lifestyle. Keep a record for a month or so to see if there are patterns you can identify that cause your headaches. Note what and when you eat, what type of supplements or medicine you are taking, how much and what you drink, when you get exercise or movement, and how much sunshine and fresh air you get. Get to know your body. You will only benefit!
Get back to the basics. Eat your vegetables, drink enough water, get plenty of sunshine and fresh air, rest, and exercise.
Change your salt. Instead of iodized salt, switch to Himalayan pink salt or Celtic sea salt. These have minerals along with sodium that help your body process the salt.
Check your digestion. Have you had a bowel movement today? Many of the following suggestions can help with this.
Eliminate or decrease alcohol consumption. Be honest with yourself. Notice what difference it makes to you.
Check your magnesium and vitamin D3 levels. Find ways to get outside for sunshine to get enough vitamin D3. If you are taking a D3 supplement, be sure to take vitamin K2 as well to distribute the calcium into the bones and teeth, not into your bloodstream. Time of day, amount of skin exposed, and skin color are all factors in how much sun is needed. A simple blood test can show where your levels are.
What’s your coffee intake? Headaches can come from not having caffeine when you are used to it, but it can also help get rid of a headache. A cup or two of caffeinated coffee or tea in the morning or early afternoon may help. Limit this to no more than twice a week, and do not consume soft drinks at all.
Incorporate probiotics into your daily routines. Many people think, “I need to get a pill for that, right?” Not necessarily. In every culture, there are some naturally fermented foods to eat or drink as part of their lifestyle that keeps the gut flora balanced. The modern world has eliminated many of these, but, as people realize the value, probiotic foods are returning to our diets.
Make it a goal to try one new fermented food per month. In functional medicine there is a saying: “Treat the gut first.” Sauerkraut, beet kvass, kombucha, sourdough bread, and some cheeses are good places to start.
Here is a recipe for beet kvass. Drink it or use a little in your salad along with your dressing or add some to your afternoon smoothie.
Beet Kvass
3 organic beets
Distilled or filtered water to cover
1 tablespoon Himalayan or Celtic sea salt
Gently rinse beets and chop into 1-inch chunks. (It’s OK if there is a little dirt left on them.)
Put in a jar with a lid. Cover to about 2 inches above beets with water. Add salt and stir.
Cover and allow the mixture to ferment for about five to seven days at room temperature.
If the jar is sealed, uncover daily and “burp” the mixture so pressure does not build up and break the jar. Or simply cover the jar with a coffee filter secured to the top with a rubber band so air can escape. Check the taste. It should be earthy but not soured. This keeps well in the refrigerator. Beets can be eaten.
Reduce processed foods. Eat whole foods. Read ingredients lists. If an ingredient name is long or difficult to pronounce, it might not be something you want in your body.
Have a mug of warm lemon water first thing in the morning. Simply squeeze half a lemon into a mug of warm water and drink 30 minutes before your first meal. So simple and the benefits abound!
Exercise – or just move! For those who have been around little babies, you’ll know that if they are gassy, you can gently bend their legs, which ever so slightly folds their little tummies and they can get some of that gas or bowel movement out. Movements of this sort can help you too. Leg lifts, bends, or even general exercise can help. Getting your breath up so that your heart rate and breathing are increased can improve blood flow and remove the pain.
Drink enough water. I appreciate Barbara O’Neill’s teaching in her YouTube video from Living Springs Retreat entitled “Salt and Water.” She suggests taking a pinch of Celtic sea salt for every glass of water, and she recommends not guzzling water, but drinking it regularly throughout the day.
Cut down on white flour. If cutting back is not enough, eliminate gluten in your diet entirely. Try this for a few days and see how your body responds.
Make more of your own food. (This probably should be higher on the list.) Reduce processed foods. Eat whole foods. Read ingredients lists. If an ingredient name is long or difficult to pronounce, it might not be something you want in your body. Pay attention to the oils as these can make a huge impact. Get to know which oils are beneficial and which are harmful.
Eat more berries. Lots of berries leads to healthy digestion.
Let go of stress and worry. This is far too oversimplified. There is so much that can affect this, but to give you a “bottom line” way of dealing with stress, simply pray or meditate.
Check your internal world. Bitterness, anger, and ill feelings toward others hurts you and can manifest as pain in your body. Prayer and counseling can help begin the healing process.
