Eating more salt leads to more headaches, according to a study published in BMJ Open last December. In a multicentre feeding study with three 30-day periods, 390 participants were randomised to the DASH (a healthy diet that was expected to lower blood pressure) or control (regular, not very healthy) diet. On their assigned diet (DASH and regular), participants ate food with high sodium during one period, intermediate sodium during another period and low sodium during another period, in random order. The occurrence and severity of headache were recorded at the end of each feeding period. The researchers did not attempt to determine which type of headaches people were suffering from, but it is safe to assume that the majority suffered from tension-type and migraine headaches. The average age was 48 and 57% were women.

The occurrence of headaches was similar in DASH versus control, at high, intermediate and low sodium levels. By contrast, there was a lower risk of headache on the low, compared with high sodium level, both on the control and DASH diets. Obviously, there are many reasons to eat a healthy diet, but prevention of headaches is not one of them.

Interestingly, there was no correlation between elevated blood pressure and headaches.

The authors concluded that reduced sodium intake was associated with a significantly lower risk of headache, while dietary patterns had no effect on the risk of headaches in adults. This study showed that reducing dietary sodium intake offers a new approach to preventing headaches.

P.S. DASH stands for Dietary Approaches to Stop Hypertension, diet rich in fruits, vegetables and low-fat dairy products with reduced saturated and total fat.

I recommend several supplements to my headache patients. However, the supplement industry is not regulated by the FDA and a few days ago another scandal has erupted. The attorney general of New York ordered Walgreens, WalMart, Target and GNC to stop selling their store brand herbal supplements. His investigation revealed that most of the supplements contained no active ingredients. In case of WalMart, only 4% of their herbal products contained an active ingredient. The tests involved Gingko biloba, St. John’s Wort, Ginseng, Garlic, Echinacea, Saw Palmetto, and Valerian root.

Of the herbal supplements for headaches, I recommend Boswellia and Feverfew made by a high quality manufacturer, Nature’s Way. I do not recommend butterbur, even though I participated in a large study that showed its efficacy in preventing migraine headaches. Butterbur contains several toxic chemicals, which can cause liver damage and other serious problems. Petadolex brand of butterbur claims to be free of these toxic ingredients, but the product is not allowed to be sold in Germany where it is manufactured. Here is my previous post on Petadolex.

Non-herbal supplements such as CoQ10 could also present a problem. For years, I have been recommending WalMart’s brand because it was much less expensive than any other brand and because I assumed that such a large company will have strict quality controls. Now I am thinking that it is possible that the price is so low because there is not much CoQ10 in it. CoQ10 by Nature’s Way costs more than twice as much as WalMart’s ($75 vs $30 for a month supply of 300 mg a day), but it may be worth it.

My most recommended supplement for migraines is magnesium and it is much less likely to present a problem because it is very inexpensive. Most of the cost is in manufacturing, bottling, shipping, etc. and not in the active ingredient.

A study by Australian doctors led by Dr. Lyn Griffiths confirmed a previous observation that higher dietary intake of
folic acid leads to lower frequency of migraine headaches. A 2009 study by Spanish doctors showed that patients with migraine with aura are more likely to have high homocysteine levels in their blood, a condition that can be corrected by taking folic acid and other B vitamins.

The authors of this new study have shown before that folic acid, vitamin B6, and B12 supplementation reduces migraine symptoms in patients with a certain genetic mutation (MTHFR gene), which leads to high homocysteine levels. However, the influence of dietary folate intake on migraine has been unclear. The aim of their current study was to analyze the association of dietary folate intake with migraine frequency, severity, and disability.

They studied 141 adult caucasian women with migraine with aura who had the MTHFR gene C677T variant. Dietary folate information was collected from all participants. Folate consumption was compared with migraine frequency, severity, and disability.

A significant correlation was observed between dietary folate consumption and migraine frequency. The conclusion of this study was that folate intake may influence migraine frequency in female sufferers with migraine with aura.

Good dietary sources of folic acid include spinach, lettuce, avocado, and other vegetables. If you suffer from migraine with aura you may want to ask your doctor to check your homocysteine level, as well as levels of folic acid and vitamin B12. Vitamin B12 level is not a reliable test because it can be normal even when a person is deficient and that is why it is important to check homocysteine level as well.

Vitamin D deficiency has received wide attention and many doctors now check for this deficiency during routine check-ups. I’ve posted about the importance of vitamin D in migraine headaches and for general health. Vitamin D deficiency seems to increase the risk of cancer, other serious diseases and death.

However, just like with vitamin B12 and magnesium, the regular blood test for vitamin D can be misleading. It appears that while blacks have lower levels of vitamin D than whites, they have healthier bones. A study by R. Thadhani of Massachusetts General Hospital explained this paradox. It appears that some of vitamin D circulates in the blood in a free form, while the rest is bound to protein. Only the free form is active, but the blood test measures only the total amount of vitamin D. Blacks appear to have much less of the protein-bound vitamin D, so the amount of the active form can be higher in blacks even if the overall amount of vitamin D is lower. These researchers are developing a more sensitive test for vitamin D levels.

To be on the safe side, most people should aim to have their vitamin D level at least in the middle of normal range. The normal range is 30 to 100 and some studies (for example, in multiple sclerosis) suggest that the higher the level (within the normal range), the better. So, I would recommend getting your level up into the 40s and 50s. Many multivitamins, calcium with vitamin D products, and plain vitamin D supplements have only 200 or 400 units of vitamin D (it is usually listed as vitamin D3). I have seen many patients who need to take 2,000 or even 5,000 units daily to have a good level in the blood. In severe deficiency that does not respond to even these amounts, I prescribe 50,000 units of vitamin D weekly, which is available only by prescription. Unfortunately, unlike with magnesium or vitamin B12, vitamin D is not available in an injection.

The bottom line is that if you are taking a supplement, it does not necessarily mean you have enough of vitamin D in your blood and you should have the test repeated.

Considering that meditation can literally change your brain, it is not at all surprising that it can also prevent migraine headaches. A study by doctors at Wake Forest School of Medicine and Harvard Medical School published in the journal Headache confirmed that meditation can prevent migraine headaches.

I’ve written before about studies showing that meditation reduces negative perception of pain and that even three daily 20-minute meditation sessions reduce pain.

Stress is one of the most common triggers for migraine headaches. Many studies of various mind/body interventions have been shown to be helpful for migraine. The researchers in the latest study used a standardized 8-week mindfulness-based stress reduction program that teaches mindfulness meditation and yoga. This approach has been shown to be effective for chronic pain syndromes, but this was the first time it was tested for migraines.

The study included 9 adults who received their usual care and 10 who were enrolled in the meditation program. The program consisted of 8 weekly 2-hour sessions, plus one mindfulness retreat day (6 hours) led by a trained instructor.

All 10 patients completed the program. The program participants had on average 1.4 fewer migraines per month. The reduction ranged from 3.5 to 1.0 migraines, while in the control group the improvement ranged from 1.2 to 0 migraines per month. Headaches were less severe and shorter in those who meditated compared to those who did not. Disability also improved (measured by Migraine Disability Assessment and Headache Impact Test-6) in the active group, compared to controls.

The authors concluded that mindfulness-based stress reduction is safe and feasible for adults with migraines. Although the study included a small number of patients this intervention had a beneficial effect on headache duration, disability, self-efficacy, and mindfulness. The authors feel that there is a clear need for studies with larger numbers of patients. I, on the other hand, feel that every patient with migraines should try meditation even before larger studies are completed. If meditation can increase the thickness of your brain and prevent age-related brain atrophy, it is very likely to have many other health benefits, including prevention of migraine headaches.

How do you start meditating? Meditation classes are widely available and you can start by reading a book or taking an on-line course. I can recommend a book by BH Gunaratana, Mindfulness in Plain English and a website, www.headspace.com, but there are many other good resources available.

Fish oil, or rather omega-3 fatty acids, seem to reduce the risk of Lou Gehrig disease or ALS (amyotrophic lateral sclerosis). An article in JAMA Neurology by Dr. Fitzgerald and her colleagues analyzed 1,002,082 participants in 5 different large-scale studies. A total of 995 ALS cases were documented. A greater omega-3 intake was associated with a reduced risk for ALS. Consumption of both linolenic acid and marine (fish oil-derived) omega-3s contributed to this inverse association. The researchers concluded that consumption of foods high in omega-3s may help prevent or delay the onset of ALS.

Omega-3s may also relieve migraine headaches, help cope better with stress, prevent damage to nerve endings by chemotherapy, prevent mental decline, and provide other benefits.

I usually recommend (and take it myself) Omax3 brand, which is very pure and concentrated.