Remedies for Headaches that are Alarmingly Simple


Headache Facts

The Migraine Research Foundation estimates that migraine headaches affect 38 million Americans, (about 13% of the US population). Of this, 2-3 million are chronic disorders. Women are three times more likely than men to suffer from headaches. However severe symptoms are, there are solutions available to minimize, diminish, and remedy this common condition.

All pain is a result of inflammation. However, headaches have the additional attribute associated with muscle spasms. Defining the sources of inflammation is essential to the resolution and prevention. Migraines are typically characterized by additional symptoms, such as nausea, vomiting, and light and sound sensitivities. Headaches can often be alleviated by correcting what is often either an excess or a deficiency.

Sources of Excess, and Deficiency


*Frequent consumption of blue lights or low quality screens from phones, computers, and electronics;
*Overconsumption of certain vitamins or minerals;
*Overconsumption of supplements or medications


*Vitamin and mineral deficiency;
*Inadequate hydration;
*Oxygen deficiency.

Vitamin and Mineral Deficiencies

Eating whole foods is one of the most solid ways to get the natural and essential vitamins and minerals required for the body to function properly. Center for Disease Control, CDC statistics conclude that less than 13% of Americans meet the minimum daily recommendation for fruit and vegetable consumption. They suggest a daily minimum intake of 1,1/2 cups of fruit, and 2 cups of vegetables. Diets rich in processed foods will invariably contribute to nutrition deficiencies. This can be corrected by replacing processed foods with whole foods such as fresh produce, fish, naturally raised or organic poultry and meats, and whole grains such as brown rice.

Essential Nutrients for Headache Preventionheadaches - photo of coconut water product

The following vitamins and minerals are essential to preventing headaches due to their effects on blood vessels, regulation of blood pressure, and regulating muscle contractions.

USRDA, (US Recommended Daily Allowance)

Nutrient, USRDA, Food Sources

  • Vitamin C: Men: 90mg; Women: 75 mg; Smokers: additional 35 mg; Foods: Oranges, strawberries, citrus fruits, pomegranate, cranberries, kiwi, peppers, tomatoes, brussels sprouts, cauliflower, broccoli,
  • Vitamin E: Adults: 15mg; Foods: Corn, nuts, seeds, whole grains, broccoli, spinach, vegetable oils, green vegetables, wheat germ.
  • Calcium: Adults: 100mg; Over age 50: 1200mg; Foods: Oats, dairy, broccoli, collard greens, figs, kale, almonds
  • Magnesium: Men: 420mg, Women: 320mg: Foods: Avocados, beans, broccoli, green leafy vegetables, nuts, seeds, potatoes, raisins, bananas, kiwi, pumpkin, whole grains
  • Potassium: 2000mg; Foodsfigs, dates, oranges, pomegranate, carrots, potatoes, tomatoes, sweet potatoes, green leafy vegetables, prunes, yogurt, prunes
  • Sodium: 500mg; Foods: Most foods

Electrolytes ensure the body’s healthy blood Ph and adequate hydration. They are essential for proper function of muscles and nerves. Deficiency in the electrolytes, Potassium, Calcium, and Sodium can cause muscle weakness, or muscle spasms.


The average person loses about 3-4 liters, (10-15 cups) of fluid daily through perspiration, respiration, kidney, and colon elimination. Thirst is an indicator of dehydration. The effects of dehydration include: Fatigue, blood pressure changes, headache, and stress. The body requires about half of the body weight in ounces. So, for a 200 lb. person, 100 oz., or 3.13 Qts., (10-12 cups), daily. A 100 lb. person should consume 50 oz., or 4 12 oz. cups of water per day. Increased physical activity, and hot climates result in increased fluid loss, requiring more water to replenish the system.headaches - photo of bottle water

 Soda, tea, and coffee flush water from the body, though they do not replenish lost fluids. In addition, they contain enzymes and additives that block the body’s absorption of certain vitamins and minerals; which can ultimately contribute to headaches and inflammation.


The brain weighs 2% of the total body weight. Although, it receives 20% of its oxygen consumption. Brain cells are extremely sensitive to inadequate oxygen supply. Air pollution, smoke, and chemicals in and around your environment can lower oxygen intake and consequently result in fatigue, depression, irritability, and inflammation.

Red blood cells carry oxygen from the lungs to the rest of the body to carry out necessary functions. Oxygen oxidizes, or burns food to create energy and heat for the body. Deficiencies, such as Anemia are characterized by an inadequate supply of oxygen to the cells. Deficiency in iron can result in Anemia. It’s symptoms include chronic headaches.
Other important nutrients that carry and regulate the flow of oxygen to the cells include calcium and Vitamin C.

Excessive Nutrients and Behaviors that Contribute to Headaches

The body only requires a minimal quantity of certain nutrients. For instance, Iron is a mineral that is critical for blood-oxygen functions.Though, too much iron in the system can cause or contribute to flu symptoms including headache. The Recommended Daily Allowance, RDA for Iron is 18 mg. for women, and 8 mg for men. For men, and women over 50 the RDA drops to 8 mg. Shellfish, such as oysters contain up to 27% of the RDA per 4.9 mg. In addition, they have a high protein content. This is one food that can easily be eaten excessively.
Moreover, diets high in proteins, and low in carbohydrates can also bring on headaches as well as fatigue.

Blue lights are the lights present in electronics, including phones and laptops. Viewing these screens at night is not only harmful to the eyes, it also disrupts the body’s circadian rhythm, which is the body’s internal clock. This can disrupt sleep patterns.
Additionally, staring at screens excessively can also cause eye strain and headache. Avoid the harmful effects of staring by blinking often. Vision researcher, Orlin Sorensen recommends the 10-10 rule. For every 10 minutes of screen viewing, focus on a distant image for 10 seconds. A final note, sleep deprivation, stress, and visual impairments can all lead to  inflammation.

Rapid Healing Foods

There are certain foods that are immediately effective in alleviating headaches, if the condition does not stem from a more serious problem. Ground cinnamon from the bark of the cinnamon tree helps prevent inadequate blood flow by inhibiting the release of an anti-inflammatory fatty acid called Arachidonic Acid. To prepare, combine 1/2 tsp. Cinnamon with 1 pt., (or 16 oz.), spring water. Shake vigorously, and sip as necessary.

Though its action is instantaneous, it is necessary to use caution with this common spice. Cinnamon contains Coumarin. At high levels, this substance can cause liver damage in those that are susceptible. In 2008, the European Union passed strict limitations on the amount of Cinnamon allowed in foods. Although no such restrictions are imposed in the US, over consumption can be toxic.

Initially developed as a medicine, tonic water contains the anti-Malarial drug, Quinine. Though Quinine is associated with extreme reactions in some people, in tonic water, it is diluted. Avoid tonic water if pregnant, sensitive, or allergic to Quinine.

The juice from red fruits such as pomegranate and cranberry also provide relief from headache. Make sure the juice label states, 100% juice. Basically, the ingredients should list the fruit and water, or minimal added ingredients. The high vitamin C content that is naturally contained in the fruit provides a natural and effective remedy.headaches







Image Credits: Featured image: de monn, Aylene. [http://www.freeimages.com/photographer/aylene-54566]. [09/09/2017].

Allergies, Cold, Flu and Sinus; Natural Remedies that Work

Northwest Smoked SalmonAllergic conditions are among the most common medical Conditions affecting children in the US today. According to the Center for disease control, and prevention,  in 2016, 19.1 million adults, about 8.0%  were reportedly diagnosed with hay fever. Of diagnosis of children younger than 18 years, 7.4 million, (10%), had respiratory allergies, 4.0 million, (5.4%), reported food and skin allergies. Additionally,  6.1 million, (8.4%) reported hay fever. Furthermore, studies suggest an economic connection. They show a greater predisposition to allergies in children living in families that live at or greater than 200% of the poverty level.

Origins of Allergies, and Illness

Parasites are at the foundation of most illness and disease. Bacteria in the stomach traveled there through the first line of defense, the breathing passageways. Once ingested clingy bacteria causes inflammation in the passageways, (the nose, throat, and stomach). Inflammation is the body’s defensive response. Then, the stomach manufactures excess mucous in its tireless effort to expel the bacteria out of the system. Physical illness is never simply physical. It takes its toll on the mind, and spirit as well. Everything slows down, muscles ache, and the system works overtime in its efforts, causing fatigue.

Bacteria, the Good, the Bad, it’s Not All Ugly

Food can either strengthen the body or wage destruction. Certain foods contribute to bad bacteria growth. It is important to note that there is more than one type of bacteria. Bad bacteria are parasitic to our healthy cells. The other type of bacteria works as a parasite to the bacteria that is destructive to the body. This second type of bacteria is part of the immune system’s army to fight off foreign invasion. Nature reflects the body’s internal system. Every organism has a specific purpose from an ecological perspective. Beneficial parasites include bees, earth worms, and other insects that break down organic matter in the environment.

The natural world of plants and elements is at the root of all modern medicine. There you will find your refuge in natural remedies to such monstrous ailments as the common cold. It is first important to discuss common causes of illness. Foods and substances that promote the growth of bacteria can cause and contribute to colds, flu, and allergies.

Allergens in Animal Byproducts

Key findings of a national survey of health by the Centers for disease control and prevention, CDC, determined that over the course of 14 years, from 1997-2011, food allergies increased drastically among children under 18 years of age.  Agriculture and politics play a large role in the selection of stock at your local grocery store, and essentially, your food choices. The consumer has a lot to consider. Consider this, when you eat the byproduct of an animal, you are also consuming what that animal consumed; the conditions in which the animal was raised; what was in the animal feed, and any antibiotics,and growth hormones administered. allergies

Antibiotics are commonly used in feed lots to suppress a number of conditions and diseases associated with the unnatural living conditions of livestock raised on feed lots. These antibiotics can destroy the natural balance of the body’s ecosystem, thereby attacking the immune system itself. Growth hormones are commonly administered to accelerate the growth cycle of animals for the purpose of mass production. They are most destructive to the body’s nervous and endocrine systems. Additionally, dairy derives from the mucous membranes of the animal. Consumption of dairy products increases the chance for exposure to allergy causing bacteria, which may contribute to and escalate sinus conditions. All of these are important factors when thinking about what to, or not to eat.

Plant Allergens

Peanuts belong to the botanical family of plants called Leguminaceae, the legume, or pea family. The peanut is a viney root that ripens underground. Subsequently, peanuts contain aflatoxins, (any of a class of toxic compounds produced by certain molds which can cause liver damage, and cancer). Aflatoxins can contribute to, and prolong allergy, cold, flu, and sinus conditions.

Toxins, and Carcinogens Contribute to Allergies, and Infection

Smoke and alcohol can deplete the system of oxygen, and cause dehydration. Mild conditions can be remedied with vitamin C and fresh air. Toxic carcinogens are used in many house-hold products, and foods. Ironically, certain toothpaste contain ingredients that promote mold or bacteria. Xylitol, for example, is an ingredient commonly used in some toothpaste as a substitute for fluoride. It can agitate the sinuses, and cause an allergic response. Another common toxin, is talc. Although it is a known carcinogen, talc is still used in a host of personal care products.

Lotions and oils applied to the skin can trap mold, stimulate bacteria growth, and cause skin allergies. Additionally, harsh chemicals are in many body care products, including soap, shampoo, cologne, and perfume. They can also trigger allergies, and infection. Vigilance is a necessary part of staying well

Instant Relief for Cold, Flu, and Allergies

dscn0321 instant relief, allergies, cold, flu, sinus; photo of garlic segment of clove, halved

Sickness travels into the body, to the gut, then settles in with the mind,and spirit. To unravel it all, start with the mind and spirit, then to the gut, and back out the passageways. What fights gut bacteria? Onions, and garlic have been utilized for centuries throughout civilizations to fight parasites of the body.


Old folklore centered around garlic necklaces worn to ward off blood suckers do have some truth. Indeed, garlic repels mosquitos and other bugs. Laboratory studies conducted utilizing a sample of bacteria culture next to raw garlic have shown the instantaneous dispersal of bacteria. During the time of Egypt’s youth, it was common that raw garlic was eaten with daily meals to keep the immune system strong.


The following is an effective remedy for nasal congestion. Cut in half one segment of raw garlic from a whole clove. Hold it up to one nostril, on the surface of the skin, or half a centimeter from the skin. Hold it in place for one to three minutes, or as necessary. Then hold the other half up to the other nostril. You should feel the bacteria instantly dispersing as it becomes easier to breathe.


 Eating raw garlic, onions, or green onions with meals is a good way to arm the immune system. Chop and mince one segment, and add to the meal. The raw form is the most potent protection against illness.


“Allergies and hay fever”.[05/2013], “Centers for Disease Control National center for health statistics” [http://www.cdc.gov/nchs/faststats/allergies.htm] [10/31/2016].