your knock-out-the-migraine grocery list…

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MIGRAINES……ugh.  Just the word sends me into a tizzy!!

If you have them, you know that there are certain foods that trigger those horrible headaches.  You know, so now let’s look at the flip side.

 THIS is a list of foods that have high levels of nutrients such as, riboflavin, magnesium, and omega-3 fats, so we can knock out those nasty migraines!

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FRUIT

  • apples (green and yellow, not red)
  • berries
  • cantaloupe
  • cherries
  • cranberries
  • honeydew
  • mangoes
  • nectarines
  • peaches
  • pears (brown and green only, not red)
  • watermelon

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VEGETABLES

  • artichoke (fresh, not canned)
  • asparagus
  • beets
  • beans, starchy (black cannellini, garbanzo, kidney and white)
  • bell peppers
  • broccoli
  • broccoli raab
  • brussel sprouts
  • carrots
  • cauliflower
  • celery
  • corn
  • cucumbers
  • dark leafy greens
  • lettuce
  • mushrooms
  • potatoes
  • pumpkin
  • rhubarb
  • spinach
  • squash, summer
  • squash, winter (acorn and butternut)
  • turnips
  • zucchini

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LEAN PROTEINS

  • fresh beef (organic, grass fed lean cuts)
  • fresh chicken (organic, free range)
  • eggs (organic, free range)
  • fresh turkey (organic, free range)

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NUTS AND SEEDS

  • chia seeds
  • flaxseeds
  • pumpkin seeds (raw)
  • sunflower seeds (raw)

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WHOLE GRAINS

  • amaranth
  • bulgur
  • cereal, whole grain
  • bread, whole grain
  • crackers, whole grain (no MSG)
  • millet
  • oats
  • pasta, whole grain
  • popcorn, air-pooped
  • quinoa
  • rice, brown and wild

Some of these foods might be a trigger for YOU.  Keep a food  diary and try a one month long elimination diet by eating foods from this list.  Slowly introduce potential trigger foods one at a time so you can determine which foods to avoid.

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another headache? try something natural…

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Did you know that about 28 million Americans have migraine headaches?  And that’s just migraines!  There are all sorts of headaches that can give you horrendous pain such as, tension headaches, sinus headaches or cluster headaches.  And you know what comes with the headache…anxiety, stiff neck and shoulder muscles, eyestrain…I can go on and on.

Bottom line?  They hurt. 

Maybe you are tired of popping pills and would like to try a ‘natural’ solution.   Hopefully you will be able to relax away some of the pain with deep breathing, meditation or even visualization (although I do tend to visualize me smacking someone if they dare even look at me during one of my migraines)

Try some of these remedies next time and see if you get any relief…(via)

  • Herbal tea for tension headacheGinger decreases the production of pain-causing chemicals in the body.  Chamomile and linden are mild relaxants that can help ease emotional and physical tension.

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  • Ease headaches with an aromatherapy compress Lavender eases physical and mental stress and marjoram has deeply relaxing properties.  Add 5 drops each of lavender and marjoram essential oils to a basin of cool water.  Soak two washcloths in the water and lightly wring out.  Lie down and apply one cloth to your forehead and one to the back of your neck.  Rest for about 30 minutes.

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  • Lavender massage:  To ease a tension headache, massage your temples with a couple of drops of lavender essential oil.

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  • Take Valerian for painValerian helps relieve the pain of tension or migraine headaches.  Take half a teaspoon of valerian extract diluted in warm water every 30 minutes until the pain has abated.  (Up to 3 teaspoons a day)

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  • Footbath for headache relief:  Try immersing your feet in a bucket of wateras hot as you can stand it – for 15 minutes.  At the same time, wring out a cloth in ice water and place the cold compress on your forehead, temples, back of the neck or where ever the pain is concentrated.  Hot water dilates blood vessels and increases blood flow to the feet, while the cold compress constricts blood vessels in the head, reducing the volume of blood flow and thereby reducing pain.

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  • Loosen mucus:  Spicy foods, such as horseradish and hot peppers, increase the flow of blood and loosen the secretions of mucus in the sinuses.  This has the effect of relieving the congestion that causes sinus headaches.

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American Council for Headache Education:  www.achenet.org

American Headache Society:  www.ahsnet.org

National Headache Foundation:  www.headaches.org

The National Migraine Association:  www.migraines.org

World Headache Alliance:  www.w-h-a.org

Caution:  Always consult with your doctor before starting any new remedy.  Pregnant women, nursing mothers, and women trying to conceive should also consult a healthcare practitioner before taking any herbal medicine.