Once I feel those symptoms coming on-sensitivity to light, throbbing pain, and intense nausea-I make a beeline for the darkest, quietest room in the house and lay down with a pillow over my head. Anyone who suffers from migraine headaches (28 million Americans, mostly women) knows how painful and debilitating they can be. I'm lucky mine only last about an hour-some can last for a few days.
The top priority for migraine sufferers is relief. But prescription and over-the-counter treatments may cause more problems-weight gain, sedation, liver toxicity, nausea, fatigue, and exercise intolerance-than they solve. Fortunately, a number of natural alternatives can offer relief.
What Is a Migraine?
A migraine is no ordinary headache. In fact, the pain is only one symptom. While other types of headaches occur when blood vessels constrict, migraines occur when the blood vessels first constrict and then widen, activating pain receptors. Migraines can also involve inflammation of the tissue around the area of the brain in which the pain is centered, making the pain even worse.
Migraine symptoms vary from person to person, and can even be different from one episode to another. Common complaints include:
Although the underlying cause isn't completely understood, researchers have identified some contributing factors. "Data are unequivocal: Migraine is a genetically-based illness," says migraine researcher Stephen J. Peroutka, MD, PhD. People with one parent who suffers from migraines have about a 50 percent chance of developing the condition.
Migraines also seem to be caused by low levels of serotonin, a neurotransmitter that helps regulate mood, sleep, and appetite. Serotonin is also a vasoconstrictor. That means that when serotonin levels are low, blood vessels swell, causing pain and other problems. Changes in estrogen can affect serotonin levels, which may help explain why women often develop migraines just prior to menstruation or during pregnancy. In about three-quarters of women, migraines disappear after menopause-one reason to embrace the "change.
Some Triggers
A key factor in controlling migraines is identifying your own personal triggers. Strong smells, skipping meals, fatigue, and even changes in the weather and altitude can set off a migraine. A number of foods can also be troublesome. Avoid foods that are aged or highly processed, plus chocolate, red wine, and artificial sweeteners.
Herbal Relief
While no single remedy (or pharmaceutical) works for everyone, a variety of herbs show promise in relieving migraines. Feverfew (Tanacetum parthenium) is a top choice for migraines. "In my own experience, and this is reflected in the medical literature, feverfew works [for migraines] for about two-thirds of those who use it consistently," says herbalist James A. Duke, PhD. Published research supports feverfew's efficacy for migraines, and a recent study finds a combination of feverfew and ginger effective as a first-line treatment during the onset of a migraine.
Dr. Duke recommends taking feverfew in capsules. Pregnant women or anyone taking anticoagulant medications should not take this herb. Also, do not combine feverfew with nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen. These may work against feverfew's action.
Clinical trials also demonstrate that the herb butterbur (Petasites hybridus L.) can safely and effectively treat migraine pain. In one investigation, butterbur significantly reduced nausea and vomiting, as well as the duration and intensity of migraines. In a second trial, taking 150 mg butterbur daily provided significant relief from migraine pain over a three-month period. Studies also show butter-bur to be effective specifically for kids: About 100 children and adolescents who had suffered from migraines for at least a year were given 50 to 150 mg of butterbur (depending on their age) for four months. Seventy-seven percent of all patients reported at least a 50 percent reduction in the frequency of migraine attacks, with no adverse events. Look for butterbur formulas that are free of pyrrolizidine alkaloids.
Roughly 30 percent of women who suffer from migraines have menstrual-associated attacks, so it may not come as a surprise that the well-known menopause remedy black cohosh (Cimicifuga racemosa) is also effective for migraines. Evidence suggests that fluctuations in estrogen and progesterone may influence menstrual migraines. The benefits of black cohosh may be due to its phyto-estrogens, plant-based nutrients that have estrogenic effects. This herb is also recommended for migraines brought on by colds.
Other Considerations
Acupuncture appears to be effective for migraines. In one randomized, controlled trial, 160 women with migraines were assigned to undergo acupuncture or take the migraine drug flunarizine. After six months, both groups experienced fewer migraines. However, the participants in the acupuncture group experienced significantly less pain intensity and fewer side effects than those taking the pharmaceutical.
Exercise may also provide relief. Although vigorous workouts can trigger a migraine attack, about 30 minutes of exercise most days of the week can reduce stress and protect against migraines. Just take it easy and prepare your body for exercise-migraines are often caused by insufficient warming up before a workout, dehydration, low blood sugar, or exhaustion.
Supportive Supplements
Preventive therapy can reduce the occurrence of migraines by 50 percent or more. Research supports the effectiveness of the following supplements for preventing migraines:
Supplementation with calcium (2,000 mg daily) and magnesium (1,000 mg daily) helps support healthy nerve impulses throughout the body and brain.
Compared with placebos, supplementation with vitamin B2 (400 mg per day) or CoQ10 (100 mg three times a day) may result in at least a 50 percent reduction in the frequency of migraines.
Melatonin levels are often low in migraine sufferers, and researchers find "great potential for [its] use in headache treatment."
"Efficacy of acupuncture for the prophylaxis of migraine: A multicenter randomized controlled clinical trial" by H. C. Diener et al., Lancet Neurol, 4/06 "Gelstat Migraine (sublingually administered feverfew and ginger compound) for acute treatment of migraine. . ." by R. K. Cady et al., Med Sci Monit, 9/05 "Migraine prevention in children and adolescents: Results of an open study with a special butterbur root extract" by R. Pothmann and U. Danesch, Headache, 3/05 "Potential therapeutic use of melatonin in migraine and other headache disorders" by M. F. Peres et al., Expert Opin Investig Drugs, 4/06 "Therapeutic effect of point-through-point acupuncture on migraine and its effects on brain blood flow velocity" by Y. Y. Cai and S. Wang, Zhongguo Zhen Jui, 3/06
Since migraines occur at any time of the month, and since men suffer from migraine headaches as well, these headaches can be boiled down to changes in the environment and changes in the body. |
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The agonizing pain associated with the migraine has been reported for centuries. And while many studies have been performed, migraines are a poorly understood condition affecting millions. Massage therapy has long been described as a non-invasive way to manage pain and bring about some degree of relief for the migraine sufferer. |
