Nutrition for Your Aching Head

It's not the brain freeze from your mid-day frozen yogurt, or the intensity of focusing on your brow point from yoga class, but the middle of your eyebrows won't stop pulsing since you stepped outside from your relaxing air conditioned home.

As most of you have been feeling, the heat is on in the city and headache prone individuals have been feeling it most of all.

There are plenty of things you can do for yourself to reduce headache frequency and severity. If you are your own personal headache expert then you're probably aware which foods can trigger your headache. But there are also foods that contain beneficial effects for headachers.

1. There has been a debate on the effect aspartame, a sugar substance sold as Equal and NutraSweet, has in triggering migraines. The National Headache Foundation has stated that aspartame has not shown to be a trigger of headaches. Obviously, if you think you don't react well to this processed sugar substance, avoid it and begin experimenting with more natural sweeteners.

2. University of Cincinnati conducted a small study that found that fish-oil capsules reduced frequency and severity of migraines. Eating about 2 ounces of fatty fish daily would supply the amount of omega-3s used in this study.

3. Tyramine may cause migraines in certain individuals, which are contained in chocolate, nuts, ripened cheeses, lima and fava beans, nut butters, snow peas, pizza, sourdough bread, olives, processed meats, pickles, chicken livers, sauerkraut and avocados. Also be cautions of yogurt, sour creams, and buttermilk-they may need to be reduced to half-cup daily. To keep track and discover what does and doesn't cause problems for you, keep your own food diary.

4. Vitamin B2 may help in preventing migraines. There has been a European study that high doses over time reduced the frequency of migraines. But the research is still out for this one. The headache foundation says there needs to be longer and larger studies before professionals can recommend the use of B2 in a high dosage.

What are some simple steps that you can do? Here are some healthy habits headache sufferers can begin implementing now.

1. Eat three regular meals and one-two snacks daily
2. Water, Water, Water!!!
3. Maintain a consistent sleeping schedule
4. Implement stress-reduction techniques as part of your lifestyle