Migraine
What is it?
Migraines usually appear as intense headaches on one side of the head. The pain is usually a moderate or severe throbbing sensation, which gets worse when you move and prevents you from carrying out normal activities. In some cases, the pain can occur on both sides of your head and may affect your face or neck. They are believed to affect 8.5 million people in the UK and are the reason for an estimated 25 million lost work or school days each year.
Cause and Effect
According to Dr Norman Walker, migraines are due to: ‘Impure blood stream and improperly nourished nerve centres causing intense ache, usually on one side only of the head, dulling and depressing the individual’. (N.W. Walker D.Sc. Fresh Vegetable and Fruit Juices – what’s missing in your body? Module 4 textbook)
Other symptoms commonly associated with a migraine include nausea, vomiting and increased sensitivity to light and sound, which is why many people with a migraine want to rest in a quiet, dark room. Some people occasionally experience other symptoms such as sweating, poor concentration, feeling very hot or very cold, abdominal (tummy) pain and diarrhoea. The symptoms of a migraine usually last between four hours and three days, although you may feel tired for up to a week afterwards.
Generally, the exact cause is unknown, although there have been many suggestions as to why people suffer with this ailment. Some of the common triggers include hormonal changes, stress, and eyestrain, changes in sleep patterns, extreme heat or cold, odours, bright lights, skipping meals and certain foods and beverages. Emotional triggers such as stress and anxiety, environmental and medicinal factors, can all elevate cortisol (the stress hormone) levels in the body, which can lead to intense headaches.
Low serotonin levels and changes in the trigeminal nerve (changing nerve signals and neurotransmitter levels) and increased inflammation affecting normal blood flow to the brain have also been linked as causes of migraines. Some research also shows that there may be genetic susceptibility - a high percentage of sufferers (70-90 per cent) have family members who also suffer from intense headaches.
Food is also thought to play a part in the onset of migraines, with chocolate and cheese being common triggers. Studies have also shown that people who suffer from migraines also tend to suffer from hyperglycaemia, so it’s important to keep your blood sugar balanced, and again stress and cortisol can play a huge part in managing this. www.migrainetrust.org
Recent science shows that trying to identify a trigger might be the wrong approach. For many sufferers, it could be a sign of metabolic abnormality requiring a dietary or supplemental approach.
Juice Pharmacy Recommendations
What to Avoid
Avoiding certain foods can result in far fewer migraines. Offending foods are commonly cheese, chocolate, red wine, wheat, corn, eggs, milk, shellfish, citrus fruits, coffee and tomatoes. You may wish to try an exclusion diet, avoiding certain foods for up to four weeks and see if your symptoms disappear. Reintroduce foods one at a time and monitor if your symptoms return.
Minimising stress, having a regular sleep pattern and eating small, frequent snacks to maintain blood sugar levels are all recommended to help reduce migraine attacks. www.nhs.uk
Aspartame - Often found in many low calorie and sugar-free products, aspartame has been identified as a migraine trigger. www.ncbi.nlm.nih.gov
What to Include
Apples - The phytochemicals in apples support the brain by feeding neurons and increasing electrical activity and the trace flavonoids, rutin and quercetin help with heavy metal detoxification. Apples contain small amounts of genistein, a plant that latches on to oestrogen receptors in the body’s cells and so balance oestrogen levels (often associated with menstrual cycle/menopausal headaches).
Asparagus - A great source of plant-based B vitamins and folate, asparagus is also a great detoxifier, which helps to rid the body of unwanted toxins.
B vitamins - A deficiency of vitamin B has also been linked to migraine attacks and in a 2004 study by the Department of Neurology, Charité, Humboldt University of Berlin, high doses of B2 (riboflavin) were seen to help prevent migraine attacks. Vitamin B2 (riboflavin) can be found in meat, certain dairy products, vegetables such as green leafy veggies, beans and legumes, nuts and seeds. www.ncbi.nlm.nih.gov
Vitamin B6, B12, and folic acid supplements were found to produce a two-fold reduction in migraines over a six-month period by the Genomics Research Centre at Griffin University Brisbane. Just a handful of the many natural juicy sources of B6 such as apple, banana, blueberries, broccoli, celery, garlic, grapes, gooseberries, kale, lettuce, mango, nectarine, pear, peas, pumpkin seeds, spinach, spirulina, strawberries, squash, sunflower seeds, swiss chard, tomato and watermelon can help. Beetroot is a good source of folate.
Carrots - Carrot juice is a rich source of the antioxidant carotenoids, which helps to reduce homocysteine levels.
Celery - A natural anti-inflammatory, celery helps to flush toxins and debris out of the intestinal tract and liver, as well as being a natural electrolyte.
Cucumber - A natural electrolyte and diuretic, thereby helping to ease the pressure in blood vessels as well as hydrating the body. Cucumber also contains B vitamins, folate (folic acid) and magnesium.
Ginger - Everyone’s favourite ‘anti’, ginger helps to reduce inflammation in the body. Gingerol compounds interfere with an enzyme called cyclooxygenase (COX) that is involved in switching on inflammation and instigating pain.
Magnesium - Increased magnesium levels through a variety of foods, including dark green vegetables and herbs (spinach, coriander) nuts and seeds, and fruits such as avocado, banana and figs, can help alleviate your migraine symptoms. If your magnesium levels are completely depleted, it may be beneficial to take a supplement. http://www.ancient-minerals.com/magnesium-benefits/health/#identifier_18_210
Mint - A good source of carotenes and folate as well as magnesium, mint can enhance the nutritional load of these migraine supportive nutrients. The oils, flavonoids and menthol help to flush the system, soothe digestion and encourage cells to make prostacyclins which keep the airways open and help relive the nasal symptoms of allergic rhinitis - both of which can trigger migraines in some people. In 1994, the University of Kiel, Germany found that peppermint oil could support the effects of migraines. www.ncbi.nlm.nih.gov
Researchers have also discovered it can help to reduce pain by relaxing local blood vessels and tightened muscles in the neck and head, which are often associated with tension headaches.
Omega 3 - According to the University of Maryland Medical Centre, omega-3 and omega-6 play an important role in the diet of a migraine sufferer. Nuts, seeds, avocado, spinach and wild-caught fish, such as salmon or sardines, help control blood flow and lower inflammation. Natural juicy sources include flax, chia and hemp seeds, romaine lettuce, rocket, spinach, cauliflower, broccoli, bok choy, Brussels sprouts and winter squashes including acorn, butternut and pumpkin.
Parsley - A great chelator of heavy metals (meaning a chemical compound in which metallic and non-metallic, usually organic, atoms are combined), parsley will combine with any heavy metals in your system and help flush them out. Coriander (cilantro) is another good example.
Spinach - Loaded with riboflavin, spinach has been associated with migraine prevention and is an ideal food to incorporate in juices.
Water - Hydration is vital to deterring migraine onset. www.healthcentral.com
Watermelon - Great for replenishing a dehydrated body with important minerals including magnesium and potassium, copper, phosphorus, iron, calcium, zinc, manganese and selenium and vitamins A, C and B, replacing some of the micro and macro nutrients which may be linked to migraine. www.huffingtonpost.com
The Juice Recipes
Shot: Minty Magic
½ Apple
1 Inch Ginger Root
Handful Fresh Mint Leaves
Juice together to boost your melatonin.
Juice: Super Juiced Migraine Miracle
2 Apples
1 Large Handful of Spinach
1 Large Handful of Parsley/Coriander
1 Inch Stem Broccoli
1 Inch Stem Asparagus
1 Inch Slice Cucumber
1 Inch Slice Lemon
½ Inch Fresh Ginger
Juice and serve over ice or at room temperature.
Blend: Berrylicious Blend
1 Cup of Almond Milk
1 Cup of Mixed Berries
1 Handful of Soaked Pumpkin Seeds
Blend and serve.
Disclaimer
Please note, it is impossible to give a definitive list as what supports one person can be a trigger food or allergen for another. You must stay your own juice detective at all times and listen to how your own body responds to certain foods and always consult with your healthcare provider when making changes to your diet which may affect your medication. Please be aware that we are not doctors, so it is important to consult with your GP or medical practitioner BEFORE making any changes to your diet. The suggestions above are not meant as an alternative to any current medical treatment so please DO NOT stop taking any medications you are on. They are also not an endorsement of their effectiveness, or a recommendation that they should be followed but instead, are provided for informational purposes. None of the information on the Natural Juice Therapy site is intended or implied to treat, cure or prevent any condition or disease.