Understanding and Treating Headaches Naturally

Happy September!

As we transition into fall, I wanted to address headaches, something that affects millions of people worldwide, something I treat in my office on a weekly basis, and something that if I am not very careful, I experience myself. If you are in the “headache camp” be it occasional tension headaches or debilitating migraines, understanding the root causes and natural treatment approaches can be life changing.

My Headache story

I want to start with sharing my story. In 2nd grade I encountered my first headache. I don’t recall struggling with them the rest of my elementary or middle or high school years, but I will say I was under the care of an amazing homeopathic physician. In college…when I “knew everything” and thus forgot to seek homeopathic care.. they became violent. I would get them once or twice a month, always leading to 3 days of pure misery of intense right sided pain, intense nausea and so aggravated by smells or motion that I could not function. In medical school I returned to my homeopathic physician, and they were better again but not gone. I still found that I would get a headache once or twice a month and they could be as violent as ever. The only triggers I could identify were chocolate and bananas. If I ate either, I knew I would get a migraine.

The headaches went away completely when I was pregnant and nursing my daughter, however I felt that was not a very sustainable treatment ;). Then in 2010 I was watching a documentary that a patient had asked me to watch, it was a documentary on juice fasting called Fat, Sick and Nearly Dead. My husband was in and out of the room and I suspected he was not paying attention. He then said to me…”I would do that; would you do that with me?” My thoughts went something like this “shoot…no I am not interested in fasting – yet he is not usually interested in this sort of thing so I will say yes…” The next thing I knew we were preparing for a 21-day juice fast.

My migraines went away completely, and they stayed gone for months. Over the next few years, I found that if I did not get enough plants in my diet, I would get a migraine. It was this experience that began my transition to a plant-based diet. I also discovered if I ate nuts, I was highly likely to get a migraine and I still was triggered by bananas and chocolate. I continue to juice on a regular basis and have done small 5-7 day juice fasts but never again did I do a 21 day fast. I have found that so long as I juice most of the time I don’t get migraines.

This has worked for me for 15 years now. I will confess that when I stop juicing because it is, let’s be honest, a bit of a hassle or if I don’t eat a lot of plant foods my migraines will return as violent as ever. What I have learned from this is that my body needs the nutrient density and without that I become very susceptible to migraines. Once I am in a migraine I have a 50/50 chance I will respond to any kind of medicine including homeopathy. Every once in a while I have to be reminded of this but for the most part my migraines are bad enough that I stay pretty true to this lifestyle.

In health and healing, Dr. Lisa Amerine, ND, DHANP

The Hidden Connection: Food and Headaches

One of the most overlooked causes of chronic headaches is food sensitivity. Research shows that 80-93% of migraine sufferers can find significant relief by identifying and eliminating trigger foods from their diet. This isn’t about willpower—it’s about biochemistry.

Common Food Triggers Include:

• Dairy products (milk, cheese, yogurt)
• Chocolate
• Eggs
• Citrus fruits
• Wheat and gluten-containing grains
• Nuts and peanuts
• Tomatoes and onions
• Processed foods with additives like MSG and artificial sweeteners

Pain-Safe Foods That Rarely Trigger Headaches:

• Brown rice
• Cooked green vegetables (broccoli, spinach, Swiss chard, collards)
• Cooked orange vegetables (carrots, sweet potatoes)
• Cooked yellow vegetables (summer squash)
• Non-citrus fruits (cherries, cranberries, pears, prunes)
• Pure water
• Small amounts of salt, maple syrup, and vanilla extract

A Simple 3-Week Challenge

If you are interested in doing a juice fast, I would suggest you reach out to me so we can talk through it. However, on your own I have a simplified elimination approach: Weeks 1-3: Eat only from the pain-safe foods list above while completely avoiding common triggers. You may experience a brief worsening of symptoms in the first few days (this is normal and often indicates food addiction), followed by significant improvement.

After Week 3: If your headaches have improved, slowly reintroduce one trigger food every three days. Keep a detailed symptom journal to identify your personal triggers.

Understanding Different Types of Headaches

Not all headaches are created equal. Understanding the type you’re experiencing helps guide treatment:

• Tension Headaches: Feel like a band of pressure around your head, often caused by stress, poor sleep, or liver congestion from toxin buildup.
• Migraines: Usually one-sided, throbbing pain often accompanied by nausea, light sensitivity, and sometimes visual disturbances (aura). These involve blood vessel inflammation and compromised brain detoxification.
• Cluster Headaches: Intense pain around one eye, occurring in cycles. These involve blood vessel dilation putting pressure on nerves.

Natural Support Options

Nutritional Support:

• Magnesium: 400-600mg daily (use citrate or glycinate forms to avoid digestive upset)
• Fresh Ginger: ½ teaspoon of fresh powdered ginger daily for prevention, or 500-600mg at onset of symptoms
• Riboflavin (B2): 400mg daily has shown remarkable results in preventing migraines
• Coenzyme Q10: 300mg daily, especially beneficial for migraine prevention

Homeopathy:

Remember, true healing comes from addressing the whole person, not just symptoms. The appropriate homeopathic treatment can address the underlying susceptibility that makes you prone to headaches in the first place. For acute headache relief, consider:

• Belladonna: For sudden, throbbing headaches with heat and redness
• Bryonia: For headaches worse with any movement
• Natrum muriaticum: For headaches with visual disturbances
• Spigelia: For left-sided neuralgic pain

Lifestyle Medicine Approaches

• Hydration: Drink half your body weight in ounces of pure water daily. Dehydration is a common headache trigger.
• Sleep Hygiene: Maintain consistent sleep and wake times. Both too little and too much sleep can trigger headaches.
• Stress Management: Chronic stress depletes our vital force and creates physical tension. Consider meditation, gentle exercise, or constitutional hydrotherapy.
• Fresh Air and Movement: Spend at least 15 minutes outdoors daily, even during busy periods.

When to Seek Additional Help

While natural approaches are highly effective, seek immediate medical attention for headaches that:

• Are sudden and severe (“worst headache of my life”)
• Come with fever, stiff neck, or neurological symptoms
• Change in pattern or become progressively worse
• Follow a head injury The Power of Constitutional Treatment

While these general recommendations can provide significant relief, remember that lasting healing comes through homeopathic treatment that addresses your unique symptom picture and underlying vitality. Each person’s headache pattern tells a story about their individual constitution and what their body needs to heal. If you’re struggling with chronic headaches, I encourage you to schedule a consultation with Dr. Knapp or myself. Together, we can uncover the root causes and develop a personalized healing plan that goes far beyond symptom suppression. As always, if you have any questions or need support, please don’t hesitate to reach out. Your healing journey matters, and you don’t have to suffer in silence. In health and healing, Dr. Lisa Amerine, ND, DHANP

Remember: This information is for educational purposes and should not replace individualized medical care. Always consult with your healthcare provider before making significant dietary changes or starting new supplements, especially if you’re taking medications.

Simple Pain-Safe Recipes to Get You Started

Here are two nourishing recipes using only pain-safe foods to help you during your elimination phase:

Healing Golden Rice Bowl

Serves 4

Ingredients:

• 1 cup brown rice
• 2 cups water
• 1 tsp salt, divided
• 2 cups broccoli florets
• 1 large carrot, sliced into rounds
• 1 cup summer squash, cubed
• 2 tbsp pure water (for sautéing)
• 1 tsp fresh ginger, minced (optional)
• 1 tbsp maple syrup
• ¼ tsp vanilla extract

Instructions:

1. Cook brown rice with 2 cups water and ½ tsp salt until tender, about 45 minutes.
2. Steam broccoli, carrots, and summer squash until tender, about 8-10 minutes.
3. In a large pan, heat 2 tbsp water over medium heat. Add minced ginger and sauté for 1 minute.
4. Add steamed vegetables to the pan with remaining salt, maple syrup, and vanilla. Toss gently.
5. Serve vegetables over brown rice.

This colorful bowl provides grounding nutrients while being completely free of common headache triggers.

Soothing Cranberry-Pear Compote

Serves 6

Ingredients:

• 2 cups fresh or frozen cranberries
• 3 ripe pears, peeled and diced
• ¼ cup pure water
• 3-4 tbsp maple syrup (adjust to taste)
• ¼ tsp vanilla extract
• Pinch of salt

Instructions:

1. Combine cranberries, diced pears, and water in a medium saucepan.
2. Bring to a simmer over medium heat, then reduce to low.
3. Cook for 10-15 minutes, stirring occasionally, until cranberries pop and pears are soft.
4. Stir in maple syrup, vanilla, and salt.
5. Serve warm or chilled. Can be enjoyed alone or over cooked brown rice as a gentle dessert.

This naturally sweet compote satisfies cravings while providing antioxidants and staying within safe parameters.

Interested in Become a Patient?

Thanks so much for your interest in Pure Homeopathy! We are a naturopathic team of homeopathy experts, offering virtual care around the globe. We also offer a variety of supportive health services at our clinic in Lafayette, Colorado.

Are you interested in becoming a patient? Book a complimentary call with one of our doctors. You can do this by calling 303-665-2423. Our team will answer all your questions and get you scheduled for the service that makes sense to you. We can’t wait to support you with natural approaches that address the root cause and get you to feel better and stay there.

We can’t wait to help get you whole healthcare for life!

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