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The Ultimate Migraine Handbook V2

THE ULTIMATE MIGRAINE HANDBOOK

A HOLISTIC APPROACH TO PAIN RELIEF

LYNNE WADSWORTH

No part of this book may be reproduced in any written, electronic, recording, or photocopying

form without written permission of the author.

This book is not intended as a substitute for the medical advice of physicians. The reader should

regularly consult a physician in matters relating to his/her health and particularly with respect to

any symptoms that may require diagnosis or medical attention.

Although the author and publisher have made every effort to ensure that the information in this

book was correct at press time, the author and publisher do not assume and hereby disclaim any

liability to any party for any loss, damage, or disruption caused by errors or omissions, whether

such errors or omissions result from negligence, accident, or any other cause.

© 2014

Version Two – Published April 2016

Holistic Health & Wellness, LLC

Lynne Wadsworth is Board Certified as a Health

Coach by the American Association for Drugless

Practitioners.

Lynne is the owner of Holistic Health & Wellness, LLC.

CONTACT INFORMATION:

www.holistic-healthandwellness.com

Facebook: holistichealthandwellnessllc and migrainesupportholistichealth

Twitter: @LynneWadsworth

ABOUT THE AUTHOR


TABLE OF CONTENTS:

Introduction to Migraines

Chapter 1: Migraines

• What are migraines?

• What are the symptoms of migraines?

• What is the difference between a migraine and a headache?

• What are the different types of migraines?

• How long do migraines last?

Chapter 2: How do we take control?

Chapter 3: Migraine triggers

Section 2: Natural Remedies

Chapter 4: Diet

Chapter 5: Sleep

Chapter 6: Herbs and Supplements

Chapter 7: Massage

Chapter 8: Relaxation

Chapter 9: Alternative Treatments & Stretching

Chapter 10: Essential Oils

Chapter 11: Migraine & Hormones

Chapter 12: Stress

Chapter 13: Exercise & Outdoor Activities

Final Thoughts

• How to Join My Migraine Relief Program

• Migraine Diary

• Migraine Food Diary

• References

INTRODUCTION TO MIGRAINES

Like many of you reading this, I suffer from chronic migraines and headaches. My journey

began after the birth of my first child. Migraines can be hereditary, and I did “inherit” these from

my father’s side of the family. My children have suffered a few migraine attacks, but they have

not suffered them with the frequency or severity that I have.

I am sure that many of you reading this have, like me, tried pretty much everything there is. I

have tried preventative medications, chiropractic care and supplements, but I have mostly had

to rely on the pain medications I was given, since none of the preventatives seemed to help me

at all.

I thought that these headaches would go away in my later years, but unfortunately they have not.

In fact, until 2013 they had become so severe that although I learned to deal with the pain—and

for the majority of the time “carried on” at work, trying my best to function—I was taking a lot

of medication. This, of course, had a rebound effect, since the more medicine you take the more

headaches you get, and around-and-around it goes—a never-ending battle.

Since the drug Imitrex—which works well for me—was so

limited in the amounts allowed by my insurance per month,

I was on a steady but monitored flow of Hydrocodone

(Vicodin) which I was taking at least once a day. I was getting

so tired of always having headaches and always being in pain,

not to mention being grumpy and constantly

tired, so I began to look to alternative types of remedies for my migraines.

In 2013, I finally got up the courage to seek help at Tampa General Hospital, which has a clinic

that specializes in migraine headaches. Although I didn’t know it at the time, the clinic is very

selective about the people that participate in its program. So once I was selected to continue on, I

felt very blessed. I thought it was a week-long program, so I took a week off from work and was

in the intensive treatment program for that week. While there, I found out that the clinic usually

treats people for at least two weeks. Because of my job situation at the time, the staff kindly

accommodated my work schedule and scheduled me every Friday afternoon for the next month.


The greatest surprise for me was that the whole approach at the clinic was holistic and natural in

nature. I learned how to do my own physical therapy and self-massage, and I learned relaxation

techniques, including bio-feedback, physical exercise, and therapy with a psychologist. I also

learned about nutrition and other helpful methods to detoxify my body from the drugs. It took a

couple of months, but I am finally drug-free and feeling like I have a new lease on life.

This, in part, is what has made me passionate about helping people in my health coaching

business. I want to see people have the same freedom from debilitating headaches that I have

found. My migraines have not completely gone away, but at least 85% of the time I lead a totally

normal life and keep a healthy, drug-free lifestyle. This natural approach to migraines and

chronic headaches goes hand-in-hand with my chosen career path as a Certified Health Coach.

It is my hope that you will find what I have and that you would consider working with me as my

client to learn how to naturally manage your migraines and chronic headaches.

CHAPTER 1

MIGRAINES

So, you have migraines. Living with migraines can be a

difficult challenge. Almost one-third of migraine

sufferers experience moderate to severe disability,

according to Migraine.com. Head pain and other

migraine symptoms make it difficult to function during

attacks. Did you know that migraines are a leading

cause of disability around

the world? However, Migraine.com reports that despite that, half of those with chronic migraines

are not under a doctor’s care for the condition. Migraines impact almost every facet of a

migraine sufferer’s life, and people with migraines or severe headaches are reportedly at an

increased risk for suicide; migraines are more debilitating than non-sufferers give them credit

for.

WHAT ARE MIGRAINES?

According to Migraine.com, migraines are a genetic neurological disease, characterized by

episodes, often called migraine attacks. They are quite different from regular headaches, which

are non-migraine-type headaches. Migraine attacks are often accompanied by symptoms other

than head pain, including nausea, vomiting, and sensitivity to light and sound. The symptoms

and severity of migraines can vary from person to person.

Head pain, which is typically throbbing in nature and occurs on one side of the head, is the most

common migraine symptom. Many migraine sufferers also experience nausea, sensitivity to

light, and sensitivity to sound. Many people experience visual disturbances, dizziness, fatigue,

and numbness or tingling during their attacks. Some symptoms can seem unrelated to migraines,

so keeping a journal can help identify migraine-related symptoms.

Migraines often progress through four stages: pre-migraine, aura, the migraine attack, and the

post-migraine phases. Possible symptoms during the pre-migraine phase may include aphasia

(difficulty speaking), constipation or diarrhea, difficulty concentrating, fatigue, hyperactivity,

food cravings, increased urination, mood changes, and neck pain. The aura phase of a migraine

can include a variety of symptoms including hypersensitivity to touch/feel, hearing or smelling

things that are not there, one-sided paralysis, dizziness, vertigo, and paresthesia.

Most people who suffer from migraines are usually most familiar with the headache. Head pain

during a migraine attack occurs on one side of the head. Pain is typically pulsating or throbbing

in nature, and is made worse by physical activity. The pain can last for four hours or longer.

Other symptoms can also accompany the headache phase of a migraine.

The last phase of a migraine is often the feeling of being “hung-over,” which includes symptoms

such as fatigue, changes in mood, and an inability to concentrate.


WHAT ARE THE SYMPTOMS OF A MIGRAINE?

THERE ARE A LARGE NUMBER OF SYMPTOMS, SOME OF WHICH HAVE BEEN

MENTIONED ABOVE, BUT THE MOST COMMON SYMPTOMS ARE:

• Throbbing, pulsating pain – 85 percent

• Light sensitivity – 80 percent

• Sound sensitivity – 76 percent

• Nausea – 73 percent

• Pain on one side – 59 percent

• Vision changes, blurred vision – 44 percent

• Aura – 36 percent

• Vomiting – 29 percent

(Note: These figures are from the American Migraine Study II of almost 4,000 sufferers in

1999.2)

OTHER SYMPTOMS MAY INCLUDE:

• Sensitivity to smell

• Stiff neck

• Dizziness or dizzy spells

• Cloudy vision or other vision changes

• Weakness

WHAT IS THE DIFFERENCE BETWEEN A MIGRAINE AND A HEADACHE?

A migraine is not just a headache. As mentioned previously, migraine attacks can include a

variety of debilitating neurological symptoms. Head pain associated with a migraine is typically

throbbing in nature and located on one side of the head. It is common to experience nausea and

vomiting during migraine attacks, in addition to a wide variety of other symptoms. Most typical

headaches do not come with other symptoms, although some headaches do come with nausea as

a side effect.

WHAT ARE THE DIFFERENT TYPES OF MIGRAINES?

There are several types of migraines; the most common

migraine types in adults are with aura and migraines

without aura. Hormonal migraines are the most common

type of migraine without aura. Hemiplegic migraine and

basilar migraine are the most common types of migraine

with aura. Retinal migraines—sometimes referred to as

ocular migraines—are another type of migraine, with

migraine symptoms that include changes in vision and

blurred vision. Infants, toddlers, children, and teens often suffer from abdominal migraines,

which are characterized by stomach pain, nausea, and vomiting.

There are many other types of headaches that are not necessarily categorized as migraines, some

of which include cluster headaches, tension-type headaches, and sinus headaches. Migraines are

called primary headaches because the pain is not caused by another disorder or disease, such as a

brain tumor or head injury. Some cause pain on just the right side or left side of the head, while

others result in pain all over the body. Migraine sufferers may have moderate or severe pain and

very often are unable to participate in normal activities because of the pain. When a migraine

strikes, people often try to find a quiet, dark room.


HOW LONG DO MIGRAINES LAST?

Many people experience migraines lasting for at least four hours, and for some people, a

migraine may even last for days. The amount of time someone is affected by an attack is actually

longer than the migraine itself, since there are lasting phases of a migraine that can last one to

two days.

CHAPTER 2

HOW DO WE TAKE CONTROL?

Remember, your friends, family, and co-workers probably

already know that you suffer from migraines, but that does not

mean they know your specific triggers. It can be beneficial to

carefully explain how those around you can help. When you

explain to them what can happen if you are

exposed to a trigger, they can understand the risks. If you never ask for help, how will your

family and friends ever know?

Your situation can strengthen relationships. Setting limits is healthy for relationships, and it is

probably something you already do without even realizing it. Without those limits/boundaries,

people might stop by unannounced, enter your home without knocking and help themselves to

your food and money. Everyone has limits, and setting boundaries can improve assertiveness.

Asking friends to be considerate of your need to avoid triggers is no different. Unfortunately,

talking about migraine triggers is not a common part of our lives. Talking about them might

make people feel awkward and uncomfortable, which leads us to ask ourselves if it is even worth

the trouble.

However, “suffering in silence” is not healthy. When we learn how to ask for the help we need in

this area, we become more assertive in other areas, too.

SELF-CARE

In my profession, we talk a lot about self-care and how important

it is to our overall health. This does not just impact our nutrition

and healthy eating habits, but it flows into other areas of our lives

as well. Assertive people are usually able to recognize their own

needs and take the necessary steps to ensure their own well-being.

Although our society often makes

us feel this is selfish, it is simply good self-care. When we take the time to think about potential

triggers and ask for compassion and assistance in advance, we are taking responsibility for our

own health.

PLAN AHEAD

Before you accept an invitation, think ahead. Ask the

hostess some questions about potential triggers, then

imagine yourself participating in the activity. What do

you need in order to participate without exposure to

triggers? It could be something as simple as taking your

own “trigger-free” food to a potluck. In some

situations, you may not be able to avoid triggers. In these cases, you have to decide if accepting

the invitation is worth the risk of a migraine. If not, it is perfectly acceptable to bow out

gracefully.


CHAPTER 3

HEADACHE TRIGGERS

There are varying migraine triggers. It is always

helpful if you can learn what your migraine triggers

are. That way, you can learn ways to avoid those

triggers and off-set your potential for migraine

headaches. A great way to keep track of triggers is to

start a journal or migraine diary.

Do you have difficulty asking others to

accommodate your need to avoid migraine triggers?

Migraine sufferers know that limiting exposure to triggers is a crucial part of effective migraine

management. This is easier to do when you control the environment rather than when you are

socializing with others. How easy is it for you to ask someone at work not to wear a certain

perfume or cologne because it triggers a migraine? Not always so easy, is it?

At some point, you have to learn how to apply boundaries. This not only helps you manage your

migraines, but it also helps you become more confident in asking people to adapt and be

compassionate to your particular situation and triggers. However, while you try your best, some

people may never make an effort to limit your trigger exposure; as much as you may want to,

you cannot control other people. However diplomatic you may be, you simply will not have an

impact on everyone. Sometimes, the best choice is to avoid situations and people who refuse to

even consider your health needs.

TRIGGERS

Below is a list of a few triggers migraine sufferers may encounter, along with some possible

solutions. Again, as you read, think about your own migraine triggers and see which ones apply

to you.

Strong smells—even nice ones—trigger migraines in many

people. Researchers and physicians do not have any clear reason

for the cause, but odors may stimulate the nervous system. The

most common culprits are paint, perfume, and certain types of

flowers.

SOLUTION

Sometimes you will need to ask someone very nicely if they

could avoid wearing certain perfumes around you. Be careful not

to burn specific scented candles, which are known to

bother your head. Use common sense when you are around certain scents, and even cover your

mouth and nose if you have to.

HAIR ACCESSORIES:

This may sound like a very simple thing, but how you wear your hair can affect your head. A

tight ponytail may strain the connective tissue in the scalp, leading to a headache. Headbands,

braids, and tight-fitting hats can create the same effect.

SOLUTION

If this is the cause of your headache, letting your hair down usually brings quick relief. If you use

a band of some type to pull your hair back when you exercise, try to keep it a little looser (e.g.

wrap it twice instead of three times). If possible, try to avoid heavy clips in your hair to hold it

back.

STRONG SCENTS


POOR POSTURE

Slouching at your desk will build pressure in the head and neck muscles. Common forms of poor

posture include hunching your shoulders, using a chair with no lower-back support, staring at a

monitor that is too low or too high, and cradling a phone between your ear and shoulder. If you

have frequent tension headaches, take a good look at your workspace.

SOLUTION

If you sit at a desk for long periods of time and do not have the resources to purchase a good

back support cushion, try rolling up a towel and put it in the small of your back, then make sure

you sit up straight with your shoulders back. Also, make sure that your computer screen is at a

good level for viewing. If other resources are not available, try putting a few books under your

monitor to raise it up.

AGED CHEESE

A migraine trigger for some people is aged cheese, including blue cheese, Gouda, cheddar,

Parmesan, and Swiss. The culprit may be a substance called tyramine, which forms as the

proteins in cheese break down over time. The longer a food ages, the more tyramine it contains.

Although there is not much research on cheese as a migraine trigger, it is generally agreed that

aged cheese is very likely to cause a migraine headache.

SOLUTION: If you are a person who loves cheese, keep a

food diary. At the onset of a migraine, check to see if a

recent meal included cheese. If this forms a pattern, then

avoid the cheese. Some people do find that they can

tolerate one cheese as opposed to another. Use common

sense and watch your food diary for specifics with cheese

triggers.

RED WINE

Sulfites used as preservatives and tyramine in red wine have been linked to migraine headaches.

Because alcohol increases blood flow to the brain, the effects may be even more intense. Did you

know that people with migraines tend to get worse hangovers from any

type of alcohol? Red wine and other alcohol can also result in

dehydration, which contributes to triggering migraine headaches.

If red wine is a trigger for you but you would like to enjoy a glass on

special occasions, be careful what types of wine you drink. The cheaper

and sweeter the wine, the worse it tends to be. Also, make sure that you

stay well hydrated and drink PLENTY of water not only while you are

drinking, but also the next day.

COLD CUTS/PROCESSED MEATS

Processed meats, such as cold cuts, often contain tyramine as well as food additives and nitrites.

Such processed meats include hot dogs, bacon, and lunch meats. The additives may dilate blood

vessels and trigger headaches in some people.


Headaches caused by food additives are usually felt on both sides of the head, unlike classic

migraines, which strike one side at a time.

SOLUTION

Unfortunately, there are no specific studies to tell you what food may trigger your headaches, but

many people do have food triggers. The best thing to do is to keep a food diary and monitor your

headaches. As you begin to see a pattern of food triggers, avoid foods that seem to trigger your

headaches.

SKIPPING MEALS

It is not always obvious to know what a “hunger

headache” is, but if you skip one meal or multiple meals,

your head could start to ache before you realize you are

hungry. The cause is a dip in blood sugar, so please do

not try to get rid of a hunger headache with a candy bar!

Sweets cause blood sugar to spike and then drop even

lower.

SOLUTION

Eat regular meals. Eating balanced meals throughout the day will help keep your blood sugar on

an even keel—that means no more hunger headaches. Aim for meals and snacks that have a

protein with a complex carbohydrate, such as peanut butter on whole-grain bread or chicken

breast with brown rice. Some people with headaches find that specific foods (often foods like

bread or some other type of carbohydrate) can help quickly alleviate the headache. Even a small

amount of caffeine can help. It is hard when you are in the throes of a migraine to even think

about eating, but that really is the time you should be putting something light into your stomach,

along with keeping yourself hydrated with plenty of water.

WEATHER CHANGES

When the temperature changes, so does the likelihood of developing a migraine. Whether it’s a

heat wave or a cold snap, the temperature change can trigger a headache. Sunny, hot, humid days

are common culprits. Rain or changes in barometric pressure also may lead to headaches.

Weather-related headaches can also be brought on by bright sunlight, high humidity, dry air,

windy or stormy weather, and barometric pressure changes. For some people, weather changes

may cause imbalances in brain chemicals such as serotonin, which can prompt a migraine.

Weather-related triggers also may worsen a headache caused by other triggers.

If you feel your migraines are triggered by weather, you probably find it very frustrating. While

you cannot change the weather, there are a few things you can do to minimize the weather’s

effects: you can wear sunglasses on a bright day, avoid midday sun, avoid going out on a hot,

humid day, or cover your head if you have to go out in the sun.

Although you can’t change the weather, you can learn which weather changes start a migraine,

and take steps to lessen their effects by keeping a headache diary, listing each migraine, when it

happened, how long it lasted, and what could have caused it. This can help you determine if you

have specific weather triggers. Monitor weather changes and avoid those specific triggers when

possible. For example, stay indoors during very cold or windy weather if these factors appear to

trigger your migraines. Use a cold pack on your eyes and lay down when possible.


STRESS

Many people are able to manage migraines or tension headaches through stress-relieving

strategies. Although you cannot always control the stressful events that come your way, you can

alter your response to those events. You may need to experiment with techniques such as

meditation and massage to find what works for you.

SOLUTION

Moderate exercise is a powerful stress reliever.

Walking is a great choice of exercise, because it delivers an extra defense against tension

headaches. When you walk, the swinging motion of your arms tends to relax the muscles in your

neck and shoulders. Breaking up those knots may help diminish the root of some headaches.

Relaxation techniques are also a powerful way to minimize the stress and tension you may be

experiencing. In today’s society, there are many free apps you can download to your phone or

notebook. These apps vary in length, so you can even use a short one while taking a break at

work to help alleviate the stress you may be experiencing.

MEDICATION

Many times, when people have headaches, their first instinct is to grab some medication. Over-

the-counter pain relievers—such as acetaminophen, aspirin, ibuprofen, and naproxen—are

effective against many types of headaches. However, while these may provide a quick solution,

they can have

damaging consequences in the long-run, such as over-use and “rebound” headaches. This does

not just apply to over-the-counter medications; overuse of prescription medications can have the

same effect.

SOLUTION

Avoid taking over-the-counter drugs continuously, as this can result in medication over-use

headaches or rebound headaches, which are headaches that return as soon as the pills have worn

off.

Pain relievers offer relief for occasional headaches, but if you take them more than a couple of

days a week, you may trigger rebound headaches. One thing you can do is look into natural

remedies.

CHOCOLATE

Research recently presented by the International Headache Society suggests that cocoa may

actually protect the nerve cells that cause migraine headaches, but 22% of headache sufferers

identify chocolate as one of their headache triggers. One of the researchers commented that

chocolate may be getting a bad rap as a migraine trigger. Many

people with migraines have an increased appetite and food cravings just before their headaches

start. Reaching for a chocolate bar may be the result of a migraine, rather than the cause.

SOLUTION

While many of us crave chocolate and love its taste, sometimes we have to weigh the pros and

cons of indulging. However, if possible, when you feel you just cannot do without that

chocolate, try eating less and using a dark, organic chocolate. It will relieve the craving and

generally does not have as many sugars.

Still, staying away from chocolate, especially if you know you have a tendency to trigger a

migraine from eating chocolate, is always the most prudent course of action.

CAFFEINE: HEADACHE TRIGGER OR PAIN RELIEVER?

For those who are headache-prone, caffeine fits firmly into the category of “can’t live with it,

can’t live without it.” In moderation, caffeine is often beneficial. In fact, caffeine is found in

many headache medications. However, too much caffeine can be a headache trigger and cause a

migraine when you come down from your caffeine “high.” If you are hooked on caffeine, cutting

back abruptly may only make things worse; caffeine withdrawal is another headache trigger. If

you are trying to stop drinking coffee or you are trying decrease the amount you drink, lessen the

amount a little at a time.


SOLUTION

If you often sleep in later on the weekends and you wake up with a headache, you may have a

“caffeine withdrawal headache.” A little caffeine can actually help get rid of a migraine

headache, and as I mentioned, caffeine may be included in some migraine medications. Research

has shown that you need to drink about two to three cups of coffee to get a withdrawal headache

when you miss your “daily dose,” so drink your coffee mindfully.

While there are some benefits to drinking coffee (and when you have a migraine, a cup can often

help defray the intense pain), over-use is definitely not a good thing for headache sufferers.

TRIGGER TIPS

Don’t be a martyr. Sitting quietly by while you find yourself “assaulted” by someone’s strong

perfume, cologne, cigarette smoke, or even giving in to peer pressure to eat or drink something

you know is a trigger is not being polite, nor is it sensible—it’s being a martyr.

Don’t engage in this type of behavior. There are polite ways to insist on protecting yourself.

Are you afraid you will offend someone? Not everyone is going to understand or accept your

need to avoid triggers. Some people will roll their eyes and make comments to your face or even

behind your back. Some people will be offended if you decline an invitation, have to leave early,

or refuse a bite of this or a sip of that. But in the grand scheme of things, their hurt feelings are

not your problem. If you have been polite but firm, you have done all you can. You cannot take

on the burden of how someone negatively reacts—that will just lead to more triggers.

Taking care of your health is the priority. People who truly are your friends will understand—

don’t give in to fear or guilt. It is understandable and very normal to be concerned about another

person’s reaction, but don’t let your fears control whether or not you protect yourself from

triggers. Be strong when friends or family “guilt trip” you into doing something you know will

bring on a migraine.

Accept that there will be some resistance. What if your refusal of an invitation is met with a

negative response? What if your mother piles on the guilt? What if your close friend continues to

burn incense despite your requests to avoid it? Change is never easy.

You are asking others to change their behavior for your benefit. As you know, people are

creatures of habit and often fight change, tending only to give in when it feels so uncomfortable

that there is no choice but to change. Hopefully, your friends and loved ones will value your

presence more than their air fresheners, loud music, strong perfumes, colognes, or cigarette

smoke.

Remember, migraine triggers can be avoided, and it is definitely in your best interest to do

whatever you can to avoid situations that bring on those triggers. Be strong when it comes to

food and drink triggers, and as much as possible, avoid putting those types of foods into your

diet. Plan your meals ahead as much as you can in order to remove the temptations from last

minute meal preparation. Remember the end result and that thumping pain of the dreaded

migraine headache – use that image to your advantage and as a deterrent to certain things/foods

you are tempted by. The outcome will certainly outweigh the temptations. CHAPTER 4

DIET

One of the most useful home remedies for reducing headaches and migraine pain involves

making changes to your diet. Certain foods have been shown to affect the frequency and severity

of headaches and migraine pain. Foods that have a higher chance of causing a migraine include

dairy, chocolate, peanut butter, onions, and certain fruits, such as avocado, banana, and citrus.

Other foods include the following: meats with nitrates, such as bacon and hot dogs; foods

containing monosodium glutamate (MSG); foods containing tyramine (an amino acid found in

red wine); and foods that are fermented or pickled.

Keep track of these trigger foods and your reaction to them with a food diary so that you can

eliminate them from your diet if they are causing migraines.

TIPS FOR EATING HEALTHIER NO MATTER HOW BUSY YOU ARE:

FIND WAYS TO ADD GREENS

If you are heating up soup, stew, chowder, chili, or other hot dishes, thinly slice some leafy

greens like kale, mustard greens, collards, chards, etc., and place them in the bottom of your


bowl or plate, dishing up your hot food over them. Guess what? The heat from the food will

warm the greens beautifully, and you will get a huge health boost and benefit. Remember, the

healthier you are eating, and the fewer processed foods find their way into your diet, the better

your migraines will be.

DON’T THROW OUT THOSE LITTLE BITS AND PIECES

Don’t throw out those little bits and pieces. When you have bits and pieces of fruits and

vegetables that you can’t use for anything else, don’t throw them away; instead, try using them

in a smoothie or juice. The more natural, whole foods, and non-processed foods you are eating,

the better chance you have of the following:

(a) Finding better relief for your migraines and chronic headaches; and (b)

Shedding pounds and increasing your energy.

TRICKS TO EATING HEALTHIER, EVEN WHEN YOU’RE BUSY

I have found that when I am off my preferred way of eating, I get a lot more headaches and my

migraines are more intense. If you have found that to be so in your life, read on!

I know we probably have differing opinions on what we eat, so I will talk about some things that

we should all agree on. If you experience migraines, think about some of these things and

whether they trigger migraines or help migraines. If you want to be healthier and lose weight,

take note of these tips.

PLAN AHEAD (BATCH COOKING)

Set aside a couple of hours on Sunday and prepare your food for the week. Make a batch of

beans, a couple of kinds of grains, a salad dressing, and a soup to make eating throughout the

week less of a production and more realistic. Make your salad ahead of time, or even your

smoothie. I do this every week. It has helped me with both my weight loss and healthy living

“diet,” and to control what I take in that would be good for prevention of migraines.

WHOLE FOODS

I cannot stress enough the importance of eating whole foods versus processed foods. If you can

tolerate eating more vegetables and fruits, you should do so. If you can add meats that are not

processed, the better off you will be. Instead of reaching for the white rice, get some brown rice,

or substitute rice for couscous or ancient grains such as quinoa. I again encourage you to keep a

food diary to see what your migraine and headache triggers are so that you can avoid foods that

trigger migraines. Pain is a great motivator for making lifestyle changes

If you know a certain food causes migraines for you, when you are tempted just remember the

intensity of the headache pain and you will find that temptation disappearing!

TIPS FOR CUTTING BACK ON PROCESSED FOODS

Instead of eating a turkey sandwich, try a grilled chicken

sandwich. Lean white meat is a great lunch option, but if you put

deli sliced turkey on your sandwich, you have basically put a

bunch of sodium between two pieces of bread—and let’s face it,

the bread alone contains a lot of sodium. A better choice is to

grill your own chicken and either slice it or cut it

into small pieces and it put between some nice, fresh wheat bread—and don’t forget to add some

nice dark green lettuce to your sandwich!


CHAPTER 5

SLEEP

It may seem like a small thing, but in the migraine and

chronic headache world, sleep plays a very important

role in our lives. Have you ever noticed that when you

have too little sleep (maybe you just couldn’t get off

to sleep, or you woke up and couldn’t get back to

sleep) you are more likely to wake up with a

headache, and without care and consideration you can

easily trigger a massive headache? It is important to

establish a behavioral pattern as you get ready for bed so that you can

more easily obtain a good night’s sleep and wake up refreshed.

Getting in sync with your body’s natural circadian rhythm (your body’s sleep/wake cycle) is one

of the most important strategies for achieving restful sleep. If you keep a regular sleep schedule

by going to bed and getting up at the same time each day, you will feel much more refreshed and

energized than if you sleep the same number of hours at different times. This holds true even if

you alter your sleep schedule by only an hour or two.

Consistency is vitally important. Set a regular bedtime and go to bed at the same time every

night. Choose a time when you normally feel tired, so that you do not toss and turn. Try not to

break this routine on weekends, when it may be tempting to stay up late. If you want to change

your bedtime, help your body adjust by making the change in small increments over several

days, such as 15 minutes earlier or later each day. Wake up naturally without an alarm. If you

need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your

bedtime, try to maintain your regular wake-time, even on weekends.

NAP TO MAKE UP FOR LOST SLEEP

If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This

strategy allows you to pay off your sleep debt without disturbing your natural sleepwake rhythm,

which often backfires with insomnia and throws you off for days.

BE SMART ABOUT NAPPING

While taking a nap can be a great way to recharge, especially for older adults, it can make

insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must

nap, do it in the early afternoon and limit it to thirty minutes.

FIGHT AFTER-DINNER DROWSINESS

If you find yourself getting sleepy way before your bedtime, get off the couch and do something

mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting

clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the

night and have trouble getting back to sleep.

MAKE SURE YOUR BED IS COMFORTABLE

You should have enough room to stretch and turn

comfortably. If you often wake up with a sore back or an

aching neck, you may need to invest in a new mattress or

try a different pillow. Experiment with different levels of

mattress firmness, foam or egg crate toppers, and pillows

that provide more or less support.

KEEP NOISE DOWN

If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other

people in your household, try masking it with a fan, recordings of soothing sounds, or white

noise. You can buy a special sound machine or generate your own white noise by setting your

radio between stations. Earplugs may also help.


KEEP YOUR ROOM COOL

The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool

room with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality

sleep.

RESERVE YOUR BED FOR SLEEPING AND SEX

If you associate your bed with events like work or errands, it will be harder to wind down at

night. Use your bed only for sleep and sex. That way, when you go to bed, your body gets a

powerful cue: it’s time to either sleep or be romantic.

RELAXING BEDTIME RITUALS TO TRY

• Read a book or magazine by a soft light

• Take a warm bath

• Listen to soft music

• Do some easy stretches

• Wind down with a favorite hobby

• Listen to books on tape

• Make simple preparations for the next day

Your daytime eating and exercise habits play a role in how well you sleep. It is particularly

important to watch what you put in your body in the hours leading up to your bedtime.

STAY AWAY FROM BIG MEALS AT NIGHT

Try to make dinnertime earlier in the evening and avoid heavy, rich foods within two hours of

bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be

cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble

and heartburn.

AVOID ALCOHOL BEFORE BED

Many people think that a nightcap before bed will help them sleep, but this idea is

counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality,

waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before

bed.

CUT DOWN ON CAFFEINE

You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours

after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.

RELAXATION

This is beneficial for everyone, but especially for those struggling with sleep. Practicing

relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for

sleep.

SOME SIMPLE RELAXATION TECHNIQUES INCLUDE

Deep Breathing. Close your eyes and try taking deep, slow breaths, making each breath even

deeper than the last.

Progressive Muscle Relaxation. Starting with your toes, tense all the muscles as tightly as you

can, then completely relax. Work your way up from your feet to the top of your head.

Visualizing a Peaceful, Restful Place. Close your eyes and imagine a place or activity that is

calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.

Avoid Drinking Too Many Liquids In The Evening. Drinking lots of water, juice, tea, or other

fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act

as diuretics, only make things worse.


Avoid Electronics For 1-2 Hours Before Going To Bed. The electronics we use stimulate our

brains, so it is advisable to turn them off and stay away from them for a few hours before sleep.

CHAPTER 6

HERBAL THERAPIES, FOOD SUPPLEMENTS AND HERBS

Feverfew, as its name suggests, is used to treat

fever, but it is more commonly known as an

herbal headache treatment. This home remedy

became popular in the 1980s, when a landmark

study in Great Britain showed that 70 percent of

participants had less migraine pain after taking

Feverfew daily. Feverfew is one of the oldest

herbal remedies for

migraines, and this plant can be used in many forms, including steeped in hot tea or even eaten

raw. This is because it contains a powerful chemical called parthenolide, which has been linked

to warding off migraines.

Since the 1980s, more studies have demonstrated Feverfew’s benefits in preventing and treating

migraine pain. One study showed improvement in migraine pain among people who took

Feverfew in combination with white willow, another herbal home remedy, which contains

properties similar to aspirin.

When taken in supplement form, 100 to 150 milligrams a day may do the trick as long as it

contains at least 0.2 percent parthenolides, because it can help prevent the release of substances

that dilate blood vessels in the head.

FLAXSEED

Some headaches are caused by inflammation, which can be reduced by consuming omega-3 fatty

acids. Flaxseed can help provide headache relief because it is rich in omega-3s.

Flaxseed can be used as a home remedy in several forms, including as oil or as whole seeds.

It is easy to add flaxseed to smoothies and other foods daily.

BUCKWHEAT

Buckwheat’s usefulness as a home remedy for headaches and migraine pain comes from a

flavonoid known as rutin. Flavonoids are phytochemicals, which have been shown to contain

antioxidant properties that counteract damage to cells. In addition, researchers in Taiwan have

demonstrated the effects of flavonoids on inflammation, a common cause of headaches.

GINGER

Ginger is good for so many things, and it is potentially

helpful with migraine headaches in both a preventative

way as well as for acute treatment. Ginger has an anti

inflammatory effect, which is helpful for migraine

sufferers. When combined with Feverfew and administered

under the tongue, ginger has been found

to be very beneficial in the treatment of acute migraine headaches.

BUTTERBUR

Butterbur is an herbal product that has been shown to be an effective preventive treatment for

migraines.

CAYENNE (CAPSAICIN)

Cayenne is the “hot” in hot peppers, which has been used topically to provide pain relief.

There is some evidence that shows its effectiveness in cluster headaches.

CHAMOMILE TEA

This tea has sedative effects and relaxes the body. It has been shown to help ease the nausea that

is associated with migraines.


DANDELION

Dandelions contain magnesium and vitamin B, which are both helpful for headache prevention.

GINGKO

Ginkgo has been shown to increase blood flow to the brain and reduce platelet clumping. It has

also been used to treat headaches.

STINGING NETTLE

This is an anti-inflammatory that can be used to relieve chronic headache.

WILLOW BARK

Willow bark is known to help in relieving pain.

Note: Unlike medications, herbal products do not undergo vigorous clinical study and review by

the Food and Drug Administration. Therefore, a very cautious approach to their use should be

taken. Not all herbal products are known to be 100% safe, so caution should be exerted and

proper dosages taken to identify the benefits and side effects an individual may encounter. Be an

informed consumer and research any herbal product you may consider using.

VITAMINS AND MINERALS

Only five of the products I have listed have been studied in clinical trials and have shown to have

some effectiveness in migraines. These products are magnesium, riboflavin, Feverfew, butterbur,

and coenzyme Q10. The other products listed have been mentioned for use in migraine but have

not been scientifically studied.

MAGNESIUM AND RIBOFLAVIN

There is some scientific evidence that shows that the mineral magnesium, taken daily either

alone or with a daily dose of riboflavin (also known as vitamin B2), can reduce migraine

frequency. Ask your doctor about this treatment option.

COENZYME Q10

Coenzyme Q10 is a naturally occurring substance found in the body’s tissues as well as in many

foods. It can also be made into a supplement. It is used by the body to produce energy for cells

and as an antioxidant. Coenzyme Q10 is also being studied in cancer treatment, in the relief of

side effects caused by some cancer treatments, and has been shown in trials to be an effective

preventive treatment for migraines. Very few side effects have been reported with the use of this

product.

CHAPTER 7

MASSAGE

Treat yourself to a massage. Massage has become a

popular approach for relieving chronic pain, easing

muscle tension, and for promoting relaxation. Some

people who suffer from chronic pain from migraines

and headaches often find it stems from muscle tightness;

people with headaches triggered by muscle tension,

poor posture, emotional stress, or

anxiety might benefit from massage therapy.

The power of touch has a great impact on us. A good massage can help relieve your migraine or

chronic headache, and it can also reduce stress and anxiety. Try different kinds of massage, but

be careful how deep you go with a neuromuscular massage because if it is too deep, it could

trigger a migraine. After a massage, it is essential to drink plenty of water.

CRANIAL RELEASE TREATMENT

Some massage therapists specialize in Cranial Release Treatment. This is a treatment that

focuses on the head but can be incorporated with a regular massage. The Cranial Release

Treatment is especially effective for migraine and headache sufferers.


DIY SCALP MASSAGE

Do-it-yourself scalp massages can be an effective way to alleviate migraine pain, and they feel

great. Researchers in Brazil showed that massaging the greater occipital nerve—the area in the

back of the head at the base of the skull—reduces migraine pain. Massage in general has been

identified as a useful home remedy for headaches, especially reflexology (massaging reflex

points on the hands and feet).

SELF-MASSAGE

Try massaging yourself when you feel muscle tension.

This is actually something that is of great benefit if you

do this daily. Stroke in one direction only, and repeat

four times on the sore muscle and tension areas that

generally are an issue for you. You can perform this

self-massage on your shoulders, neck, and upper back

to help relieve the

muscle soreness. If you do this on a consistent basis, it will help keep your stress and migraines

at bay.

CHAPTER 8

RELAXATION

THE BENEFITS OF RELAXATION

TECHNIQUES

Whether you are facing numerous responsibilities

and tasks, a busy lifestyle, stress, or migraines

and headaches, relaxation techniques are of great

benefit in controlling these issues in your life,

and will result in great health benefits.

Practicing relaxation techniques can reduce stress

symptoms by doing the following:

• Slowing your heart rate

• Lowering blood pressure

• Slowing your breathing rate

• Reducing the activity of stress hormones

• Increasing blood flow to major muscles

• Reducing muscle tension and chronic pain

• Improving concentration and mood

• Lowering fatigue

• Reducing anger and frustration

• Boosting confidence to handle problems


2-MINUTE RELAXATION EXERCISE

Turn your thoughts to yourself and to your breathing. Take a few deep breaths, exhaling slowly.

Mentally scan your body. Notice areas that feel tense or cramped, such as your shoulders or

neck. Rotate your head in a smooth, circular motion once or twice, making sure to stop any

movements that cause pain. Roll your shoulders forward and backward several times. Let all of

your muscles completely relax, and recall a pleasant thought for a few seconds. Take another

deep breath and exhale slowly. After completing this exercise, you should feel more relaxed.

VISUALIZATION

With this relaxation technique, you form

mental images to take a visual journey to a

peaceful, calming place or situation. During

visualization, try to use as many senses as

you can, including smell, sight, sound, and

touch. If you imagine relaxing

at the ocean, for instance, think about the smell of salt water, the sound of crashing waves, and

the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot, and

loosen any tight clothing.

To get the most benefit out of relaxation, use relaxation techniques together with other positive

coping methods, such as thinking positively, finding humor, problem-solving, managing time,

exercising, getting enough sleep, and reaching out to supportive family and friends.

Relaxation and breathing is a lifestyle change I incorporate into my life on a daily basis. There

are many apps that you can download to your phone or notebook that are useful tools for

relaxation. I have used “Rest and Relax” ($1.99), but there are many others that are free

downloads. You can also purchase CDs and DVDs. However, it is useful to purchase something

that incorporates quick, 5-minute exercises to easily incorporate into your daily activities.

TYPES OF RELAXATION TECHNIQUES

While you may be able to learn relaxation techniques from health professionals, you can actually

learn some relaxation techniques on your own. In general, relaxation techniques involve

refocusing your attention on something calming and increasing awareness of your body. It

doesn’t matter which relaxation technique you choose, what matters is that you try to practice

relaxation regularly to reap the benefits.

RELAXATION TECHNIQUES TAKE PRACTICE

As you learn relaxation techniques, you will become more aware of muscle tension and other

physical sensations of stress. Once you know what the stress response feels like, you can make a

conscious effort to practice a relaxation technique the moment you start to feel stress symptoms.

This can prevent stress from spiraling out of control.

Remember that relaxation techniques are skills, and as with any skill, your ability to relax

improves with practice. Be patient with yourself. Don’t let your effort to practice relaxation

techniques become yet another stressor. If one relaxation technique doesn’t work for you, try

another.

RELAX YOUR MIND

A technique called mental imagery relaxation, or guided imagery, is a way of relaxing and

coping better with stress and pain. Conjure up a calm, peaceful image in your mind. For

example, think about a tropical beach scene or clouds floating across the sky. Now, hold that

scene in your head as a sort of mental escape. Try doing this as soon as you feel a headache

developing; you could find that the headache is less painful and over more quickly than usual.

LISTEN TO MUSIC

This is one of my favorite ways of relaxing in stressful times. Combine your relaxation exercises

with your favorite music in the background and you will relax even more. Choose music that

lifts your spirits or that you find soothing and calming. You can buy specially made relaxation

CDs or DVDs that usually include music and relaxation instructions.


RELAXATION BREATHING

Relaxation is necessary to help with stress relief, and breathing exercises also help. Breathe in

through the nose for a count of 7, hold while counting to 4, and then exhale through the mouth

with a whooshing sound for a count of 8. Do no more than four of these breathing exercises at a

time.

PROGRESSIVE MUSCLE RELAXATION

In this relaxation technique, focus on slowly tensing and then relaxing each muscle group. This

helps you focus on the difference between muscle tension and relaxation and you become more

aware of physical sensations.

One method of progressive muscle relaxation is to start by tensing and relaxing the muscles in

your toes and progressively working your way up to your neck and head. You can also start with

your head and neck and work down to your toes. Tense your muscles for at least five seconds

and then relax for 30 seconds, and repeat.

CHAPTER 9

ALTERNATIVE TREATMENTS & STRETCHING

Migraine and chronic headache sufferers may also

benefit from other forms of therapy, which includes the

following treatments:

PHYSICAL THERAPY

Physical therapy deals with the muscles, joints,

ligaments, tendons, and nerves of the body. Physical

therapy can be very helpful for headaches that originate

in the muscles or joints of the neck (also called

cervicogenic headaches). Patients who have migraines or tension-type headaches may have their

headache pain brought on by neck strain, and therefore may benefit from physical therapy.

CHIROPRACTIC MANIPULATION

Chiropractic manipulation is a form of treatment involving spinal manipulation. It has been

claimed that migraines, tension-type headaches, and post-traumatic headaches may benefit from

this technique based on the theory that pain arises from abnormal motion and irritation to the

neck muscles and nerves and other tissues, and that manipulation can alleviate this pain by

restoring normal mobility and function.

It is important to note, however, that there is not as much scientific evidence supporting

chiropractic manipulation as a headache approach as there is for more “mainstream” treatment

approaches. However, some migraine sufferers benefit greatly from this form of therapy.

ACUPUNCTURE AND ACUPRESSURE

Acupuncture is a traditional form of Chinese medicine that controls pain by the skilled placement

of small, sharp needles along select points on the body. It is thought that stimulation of the

acupuncture points results in the release of endorphins, the body’s natural pain reliever.


If you choose this form of therapy, make sure your practitioner is certified and that clean, sterile

needles are used.

Acupressure follows the same principles as acupuncture, but replaces needles with the

application of physical pressure. I have never tried acupuncture or acupressure, but I have heard

that some people who suffer from chronic headaches have greatly benefitted from this form of

treatment.

STRETCHING EXERCISES FOR HEADACHES AND MIGRAINES

Gentle neck and shoulder exercises may be used to relax and stretch strained, shortened muscles.

This can reduce tension and decrease the risk of headaches triggered by muscle irritation. For

some people, strengthening exercises are also recommended. Listed below are some basic

exercises recommended by headache experts. These are effective for both tension headache and

migraine sufferers.

Neck Rotation

Keeping your head level, slowly turn it until you are looking straight out over one shoulder. Hold

this position for 1 to 2 seconds, and then look down at the shoulder. Return your head to center,

and then repeat in the other direction. For a greater stretch, remain in each position for 10 to 20

seconds.

Neck Retraction

Squeeze your shoulder blades together. Then pull your head straight back, making sure to keep it

level. Hold this position for 5 to 10 seconds, and then relax. Repeat 10 times.

Chinning

Starting with your head level and looking straight ahead, inhale and tuck in your chin, and then

exhale and stick out your chin. Repeat 3 to 5 times. This exercise helps your head stay in the

proper position on your neck.

Shoulder Shrugs

Relax your arms at your side, and then lift your shoulders to your ears. Squeezing your shoulder

blades together, rotate your shoulders to the back and then down. Repeat 10 times. Please note:

do not rotate your shoulders forward.

Shoulder Retraction

Touch your fingers to your ears and raise your elbows slightly. Making sure not to push or pull

on the neck, squeeze your shoulder blades together. Hold for 5 seconds, then release.

Upper Back Stretch

With arms extended in front of your body, clasp your hands together. Pull your shoulder blades

apart gently, then drop your chin to your chest. Hold this position for 10 to 30 seconds.

Trapezius Stretch

Turn your head 45 degrees to the right. Reach over the top of your head with your right hand and

cradle the back of your head with your fingers. Gently pull your head toward your right shoulder,

and hold for a count of 20. Repeat on the left side using your left hand. Of course, when doing

any type of exercise, breathe deeply and stretch slowly and gently—do not push! If you have any

neck, shoulder or back injuries, be sure to consult your physician before trying these exercises.

The Ultimate Migraine Handbook

CHAPTER 10

ESSENTIAL OILS

BASIL OIL

Basil, the strong-scented herb used as a topping for

pizzas and pastas, certainly tastes and smells good.

For people in need of a natural headache treatment,

the oil derived from basil plants can be a useful home

remedy. Basil works as a muscle relaxant, so it is

especially helpful for headaches caused by tension

and tight muscles.

PEPPERMINT OIL

Peppermint is a soothing home remedy that has been shown to benefit tension headaches as well

as migraines. This fresh-smelling oil has vaso-constricting and vaso-dilating properties, which

help control blood flow in the body. Headaches and migraine pain are often due to poor blood

flow, and peppermint oil helps to open and close the vessels that promote flow. Peppermint

home remedies also open up the sinuses so that more oxygen can get into the bloodstream.

LAVENDER OIL

Not only does lavender smell great, it is also a

useful home remedy for headaches and migraine

pain. Lavender oil can be either inhaled or applied

topically. Two to four drops for every two to

three cups of boiling water are recommended

when inhaling lavender-oil vapors as a headache

treatment. Unlike many

medicinal oils, this home remedy can also be safely applied externally without the need to dilute

it. Lavender oil should not be taken orally. Try rubbing lavender oil on your neck and forehead

for a headache.


ESSENTIAL OIL MIXTURES

I have mentioned basil, peppermint, and lavender oils as natural remedies that help with

headache relief, but there are also others. I have used a combination of lavender, peppermint,

and frankincense to help relieve my migraines.

Last year (2014), the Food & Drug Administration (FDA) sent a stern warning to many of the

major Essential Oil (EO) companies. THE FDA took aim at these companies because they were

selling non-approved drugs. The Washington Post explained in a feature article that the FDA

was choosing to because certain essential oil manufactures were making claims for the EOs as

being able to cure Ebola.

Obviously, those claims were a point of contention. I’m not sure about how the claims were

made, or if there was any substance to the verbiage the companies did or did not use, but I can

say the FDA was perceived by many EO fans as going overboard with its warning.

Well, EOs are not drugs and – with proper use- are not as harmful as some over-the-counter

medications that the FDA has approved. At least 106,000 deaths a year are attributed to FDA-

approved prescription drugs, and this does not even include deaths due to over-the-counter drugs

that can be purchased without a prescription. There are over 450 deaths a year just from

acetaminophen (Tylenol), based on reports from poison control centers.

According to annual reports from the American Association of Poison Control Centers Annual

Reports of National Poison Data Systems (NPDS), deaths due to overdose of essential oils are

very rare. There were none in their last report issued in 2012, and you have to go back to 2010 to

find that there was one death in total, from ingesting too much eucalyptus oil.

EOs can cause interactions and reactions, of all levels, within people. It is always advised that

you speak with your clinician before adding any natural oil, herb, etc. to your daily regime or as

a trial to alleviate headaches, backaches, etc. Some EOs, alone or in combination, can cause

serious interactions and interactions with prescribed and over-the-counter medications.


To further this, there are many benefits when it comes to using EOs. Essential oils, which are

concentrated aromatic plant oils, have been around and curing people for thousands of years.

Many of the original pharmaceutical products were actually based on the curative properties of

various plants and their oils.

One of my favorite EO blends contain wintergreen, lavender, peppermint, frankincense, cilantro,

marjoram, Roman chamomile, basil, and rosemary. I like this blend because I have found it to be

very effective for migraines, headaches, muscle tension in the head and neck, as well as reducing

stress and anxiety, both of which are migraine triggers on their own.

After getting advice from your clinician on which, if any, EOs you should use, the scent

combination trial process can be a bit lengthy- but well worth it. The blend I mentioned above

works for me and many people who I work with. This said, different people have different

triggers and my favorite blend may not work for you. You might only respond to lavender or

perhaps only a combination of rosemary and lemon. I highly encourage you to review the

different types of essentials oils (alone and as a blend) with your clinician, pharmacist, and then

naturopath to see what combinations work well for your body chemistry, allergy / prescribed

medication list, lifestyle / vitamin list, and your own personal scent preferences vs. trigger list.


CHAPTER 11

MIGRAINES AND HORMONES

As a woman who gets migraines, you have probably noticed they most likely occur before your

period. These headaches are called menstrual migraines. However, they can also hit mid-cycle as

well. Added to that, women who are going through menopause can also be affected by

migraines.

What’s the Link Between Hormones and Migraines?

Migraines in women appear to be linked to changes in the levels of the female hormone estrogen

during your menstrual cycle. Estrogen levels drop right before the start of your menstrual flow.

Premenstrual migraines happen quite regularly during or after the time when the female

hormones, estrogen and progesterone, drop to their lowest levels.

What Triggers Hormonal Migraines in Women?

Birth control pills as well as hormone replacement therapy during menopause can trigger

migraines in some women.

As early as 1966, researchers found migraines to often be worse for women taking birth control

pills, especially those with high doses of estrogen. Pills with low doses of estrogen and those

with progesterone cause fewer side effects.

How Do You Treat Hormonal Migraines?

Of course, if you are under the treatment of a doctor, you may want to discuss having your

physician take a closer look at your estrogen/progesterone balance, as well as your thyroid

levels. Also, there are several places available where you can send in your own saliva test and

obtain results on your hormone levels. Based on the results of these tests, the two of you can

decide what treatment options may be best for you. If you suffer from severe menstrual

migraines, applying progesterone cream to the skin may be helpful, but should be considered

under the guidance of a healthcare professional. There are holistic remedies that also may help.

Of course, there are things that range from simply using a heating pad for your stomach


cramping, and trying natural anti-inflammatory foods and drink to help alleviate some of the

pain.

Diet

Diet can play a large role in helping in this area. I personally recommend a lifestyle “reset” by

eliminating gluten, reducing sugar intake and cutting out red wine from your diet. There are also

mini-detox programs which I have available which help to re-set your hormones and can be very

useful in this instance. In addition, avoid tyramine, which is a migraine-triggering compound

found in aged and fermented foods like old cheeses, smoked fish or cured meats, which have

been mentioned in previous chapter. By using these protocols and making these changes for 30

days, you’ll probably notice an improvement in hormonal-related headache symptoms.

Supplements.

If you were working with me in a coaching program, we would evaluate your hormone profile,

and once we have a better understanding of your hormonal profile, we could add some

appropriate supplements to support nutritional deficiencies which could also be contributing to

your migraines or chronic headaches. Magnesium, CoQ10 and 5-HTP are all recommended for

these types of situations.

Stress.

Remember that stress can directly influence your hormonal balance. In researching this issue, Dr.

Sara Gottfried recommends several ways of eliminating and/or coping with PMS-related mood

fluctuations to help eliminate stress during difficult times in your cycle. For example, she highly

recommends yoga, meditation, exercise, and a good belly laugh to keep you calm and centered,

which may reduce hormonal headaches. These strategies all refer back to my previous chapters

on the subject of stress and helpful solutions to stress-induced triggers.

Hydration.

As previously noted, you should aim to drink about 64 ozs. (or half your body weight) of water

every day to prevent dehydration and cut down on hormonal headaches and migraines.


When Natural Is Not Enough.

While Dr. Gottfried does suggest that there are times when you have to take some type of

medication, she also recommends using medication only if you aren’t able to relieve symptoms

through the methods listed above. Remember though that ibuprofen can poke holes in your gut

and cause many gastrointestinal issues, and of course, nearly all prescriptions have their side

effects. I have found that a good quality regular fish oil works better than ibuprofen.

While the occasional headache is normal, hormonal-related headaches certainly do not have to

be part of your everyday life or monthly cycle. Prevention is the best strategy, and in the long

run it will cost you less than the painkillers currently taking up space in your medicine cabinet.

Most of the natural remedies found elsewhere in this book will also be very effective for the

prevention and help for hormonal-related migraines.

CHAPTER 11

STAY HYDRATED

Hydration is very important; if you are not getting

enough water, you will get headaches. There are

varying beliefs and theories as to how much water

you should consume daily, but in my own personal

opinion, you should drink at least eight 8-ounce

glasses of water a day. When you are in the throes of

a migraine, it can be hard to drink anything, let

alone water, but it is essential

that we keep ourselves hydrated. It is better to prevent dehydration than to have to treat it.

STEPS WE CAN TAKE TO PREVENT DEHYDRATION INCLUDE:

• Drink plenty of fluids, keeping those with alcohol and caffeine to a minimum.

• Eat foods high in water content. Fruit contains the most, followed by vegetables.


• Drink fruit and vegetable juices in moderation. Drinking too much of them can cause

diarrhea, which can be dehydrating.

• If you are planning a day with significantly more physical activity than usual or more

exposure to heat and sun, begin hydrating a day before.

• Plan outdoor activities for cooler parts of the day.

• When organizing outdoor activities, choose places with shaded areas.

• Know your medications. If dehydration is a potential side effect of any of them, discuss

preventing dehydration with your doctor.

As I have mentioned, WATER IS KEY. Dehydration leads to headaches and migraines. As a

migraine sufferer, you know how hard it is to try to drink water when you are hurting so much.

However, it’s not just important to take in the fluids you need when you are hurting, but it is

even more important to be hydrating all the time.

Your goal should be to drink 8 glasses (8 ounces each) of water per day. I have noticed that

when I back off from my water intake, I do get more frequent headaches. You may require more

or less water each day to stay hydrated, but 64 ounces is a good start.

If you are trying to get in shape, lose weight, boost your metabolism, or eat smaller portions,

“water is the cure to all that ails you!” If you drink a glass of water before each meal, you will

not eat as much. Drinking water will also boost your metabolism, and you will find yourself

feeling less bloated and losing weight more easily.

My challenge to you is that you make a special effort to drink 64 ounces of water per day. If you

do not like the taste of water and stay away from it as a result, try adding some lemon oil or

lemon slices to your water. Not only will your water taste better, but lemon cleanses the body—a

great added bonus. You can also experiment by infusing your water with fresh mint, cucumbers,

or other fruits and herbs.

Don’t discount water – it is an essential element for our health and headache-free living.


CHAPTER 12

PHYSICAL ACTIVITY

For many years, I tried to exercise and wasn’t successful at it.

My husband was a runner most of his life, and despite three

pretty serious knee surgeries, he would still press on—not just

to keep himself in good shape, which he did, but because he

loved to run. It was a sad day for him when his knees became

so bad that he just could not run any more. He has tried many

other alternatives, but he has not

had the same passion with any of them as he did with running.

It was shortly after he had to stop that we were in North Florida. The weather was perfect—

sunny, but not too hot. With that combination of perfect circumstances, I began to get an urge

and desire to run. This was so different for me, since I had never been that physically active. I

started out slowly, and after a while found myself running in 5K races and loving it!

In early 2013, I was sick with sinus problems that turned into respiratory issues, and I didn’t

even have the breathing capacity to run. I was on antibiotics and other medications, and I just did

not have the energy and drive. I was like that for several months, and before I realized it, I hadn’t

exercised in months. As you probably know, it is a whole lot easier to break a habit than to keep

on going! I would stop and start with my exercising, but I was not consistent.

In the summer of 2014, I accepted a Physical Fitness Challenge, which involved exercising five

times a week, watching what you eat, and getting back in shape. I am so grateful to the people

that started this, because I am now back into my regular exercising routine, and I feel so much

better. I am now well into my second challenge, and love the accountability.


A balanced diet is essential for a happy life, but without regular exercise, no amount of kale,

salads, or other healthy foods will make up for the lack of movement.

In the same way that certain foods can protect us from cancer, diabetes, heart disease, etc.,

regular physical exercise also has its own health benefits. Without exercise, it is hard for a

person to be able to reach their full physical and mental potential and to achieve overall

wellness. The benefits of exercising include the following (just to name a few):

• Weight control

• Reduction of existing heart damage

• Lowers blood pressure

• Decreases inflammation

• Improves quality of sleep

• Delays loss of muscle mass/strength

• Improves balance and coordination

• Improves immune function Improves flexibility

• Improves insulin sensitivity

• Reduces osteoporosis

• Reduces joint stress and back pain

• Decreases incidents of heart disease

• Improves cognitive function

• Reduces depression, anxiety & stress

• Increases energy

Studies have shown that the body heals eight times faster when you exercise regularly. With

these types of benefits, why do we fight so much against committing to exercise? When

exercising, it is important, however, to remember how much, and which types of exercise will

benefit us individually. It is not “one exercise fits all,” just as it is not “one diet


fits all.” Bio-individuality: that’s the name of the game. We need to experiment with things like

walking, running, biking, swimming, yoga, Pilates, etc. Find out what works for you. When you

do, you will be more likely to be consistent, and with that consistency you will reap the benefits,

including increased energy, mental clarity, optimal digestive health, enhanced mood, and much

more.

What is the secret to a consistent and successful exercise routine? I personally think it is

accountability. That is why the Challenge has worked so well for me. Whether you rely on a

friend, family member, personal trainer, or a Health Coach, your success will be something to

celebrate. I also run 30-day Fit & Healthy challenges in my business to give accountability and

support to those involved. This is a great way to get in shape. You can sign up whether you live

close-by, are in another state, or even in another country. You go at your pace.

There is also a private Facebook page for the groups. If you are interested in finding out more

about the 30-Day Fit & Healthy Challenge, please visit my website. Once you do find what

works best for you and you start noticing all the benefits that come with your efforts, exercise

will become second nature to you, and your body will thank you for it.

THE IMPACT OF EXERCISE ON OUR DAILY LIVES

Whether you are a headache sufferer, someone who wants to lose weight, or someone who wants

to exercise for the benefit of their health, exercising is one of the great ways you can take care of

yourself and your physical body. It is an act of love and caring for yourself.

If you want to feel better, have more energy, and perhaps even live longer, one of the keys is

exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the

benefits of exercise are yours for the taking, regardless of your age, sex or physical ability.

HERE ARE SOME OF THE BENEFITS OF EXERCISING:

• Exercise controls weight

• Exercise combats health conditions and diseases

• Exercise boosts energy


• Exercise improves mood

• Exercise promotes better sleep

• Exercise can be fun (believe it or not)

• Exercise can help in the control of migraines and chronic headaches

So, exercise and physical activity are a great way to feel better, gain health benefits, and have

fun. Aim for at least 30 minutes of physical activity 5 times a week (the rest days are important

for your body). If you want to lose weight or meet specific fitness goals, you may need to

exercise for longer.

Note: Warm up by stretching before you begin, and always do some stretching exercises when

you finish—this is very important when exercising.

EXERCISING TIPS FOR MIGRAINE SUFFERERS

Exercise regularly. Go for a regular workout (aerobic exercise such as jogging, bicycling, or

rowing) at least three times a week. Maintain a constant heart rate of more than 100 beats per

minute for at least 10 to 15 minutes during each session.

Work out in the morning. Exercise in the morning, not the evening, so that you can wind down

during the hours before bed. If not, you could cause changes in your sleeping habits which could

induce headaches.

Avoid high-impact exercise during a headache. When you do have a headache, avoid jarring,

high-impact exercise like running or kickboxing because it’s likely to aggravate the pain. Intense

exercise will also cause you to sweat, leading to dehydration, which can worsen a headache as

well. Always stay hydrated when exercising.


EXERCISING WITHOUT TRIGGERING A MIGRAINE OR HEADACHE

So, as a “migraineur,” your dilemma may be “to exercise or not to exercise.” It’s a delicate

balancing act, but one that can have great advantages if done correctly and within the parameters

of your own migraine experience.

For the good of your overall health, exercising is beneficial. You should start slowly. Try

walking at a slow pace. If you have a treadmill available and find being outside is a trigger for

you, indoor exercise is much more logical. One thing experience shows is that sometimes you

can do one thing, and another time when doing the same thing the activity triggers a migraine, so

it is important to listen to your body as you exercise.

One of the easiest exercises to begin with is walking. It doesn’t have to be a strenuous walk. If

you are just beginning, it should be just the opposite—slow and steady to begin—and it does not

have to be for an extended period of time. To begin with, walk fairly slowly to moderately and

try 10 to 15 minutes to see how your body reacts. If you do well, next time try 15to 20 minutes,

and so on, increasing the length of exercise and intensity.

If you feel a gym would be beneficial to you, join one to begin with that doesn’t cost much but

where you can take advantage of its machines and ellipticals. Yes, it’s trial and error—a juggling

act—but just remember to begin slowly.

Be vigilant and keep a diary of when migraines occur, noting exactly what was going on prior to

the attack, including stress level, sleep loss, mood changes, exercise patterns, and so on. Don’t

let migraines become an excuse not to exercise. Ideally, you need to understand how exercise

affects your migraines and adjust accordingly. This is not a license to say, “Okay, I won’t

exercise.”

So, let’s go! Get up from the couch, and start with a steady walk for 15 minutes. You will be

thankful you made the effort.


CHAPTER 12

STRESS

How can you “master” the stress in your life? Did

you know that the most recent APA “Stress in

America” survey reported more than 4 out of 10

American adults report their stress levels

increased over the past five years? I don’t think

this is really a surprise. We all feel the effects of

stress, especially with our busy, over-extended

lives.

Surrendering control, not pushing, not rushing, and not trying to create a desired income helps us

to be more relaxed and flexible. It’s a hard thing to do, but we need to listen to our bodies; often,

our bodies are telling us what we are lacking, whether it is sleep, relaxation, healthy foods, or

staying away from people who drain us of energy.

For those who lead busy, stressful lives—whether outside the home or not—here are a few ways

you can keep your mind focused on the positive and stress-proof your life.

BE IN CONTROL OF YOUR STRESSORS

A recent study published in “Scientific America” suggests that we have the power to stop stress

before it even starts. Basically, the way we respond to our own individual stressors—things that

cause us to be anxious and stressed—has a tremendous effect on us.

If this is true as the research suggests, we can get ahead of the “game” and learn how to

“prepare” and “train” ourselves to de-stress, or handle stress in a different way.

MIND STRENGTH

Dr. Fred B. Bryant, Professor of Psychology at Loyola University, Chicago says, “Yes, we need

tools to deal with stress, but it’s also important to look at how we can intensify the good.”


When you do this and “intensify the good,” even the busiest days can feel full and happy, and not

so stressful.

PHYSICAL EXERCISE

As mentioned in Chapter 12, if you haven’t tried exercising you definitely should. Exercise is

proven to reduce stress at the time you are exercising and for a period of time afterwards. New

research from Princeton University shows that when we work out, we may actually build new

super brain cells that are more resistant to stresses. Wow! That means going to the gym, working

out at home, or taking a simple walk could help keep us smiling and more resistant to stress.

DWELL ON THE GOOD THINGS

When someone asks you how your day is going, instead of a negative response, try to think

about something that has happened that is pleasant. When we recount our stress, it not only

affects our physical well-being, but it forces us to relive the stress. When we think about

something positive, something that has given us pleasure and joy, it stops those damaging effects

of stress.

SELF-AFFIRMATION

Affirmations, like dwelling on the good things, are a great way to relieve anxiety and stress—

especially if you are feeling a lack of confidence or self-esteem. If you are anxious because you

have a speech, presentation, workshop, or some other event coming up, try speaking out some

positive affirmations, then keep repeating them to yourself. Also plan well for your presentation

and rehearse what you are going to do. The stress and anxiety over some upcoming event can

have a negative effect on your body, leading to sleeplessness, stomach issues, headaches and

other stresses in your body. Positive affirmations—messages to yourself—will help build you up

and replace the self-deprecating, fearful thoughts. The power of the word is positive, and it

changes the energy around you.

Affirmations about your health can help you shift your focus from your headache and give you a

different outlook on your day. Have you tried positive affirmations to help you in your daily life?


If not, you should give it a try. If you don’t know what to say, you Google some positive

affirmations or purchase a book on positive affirmations.

TAKE A BREAK

When we are busy, our natural instinct is to cut back on the fun activities as if it is a luxury we

cannot afford. However, studies have shown that people who engage in pleasurable, leisurely

activities lower their blood pressure and cortisol (two stress indicators), and are more resilient

when facing stressors in their lives. So, you may be

stuck at a desk, busy out on a call, or in the middle of something with your children, but you can

take a quick moment at some point to call a friend, take a short break away from the office, or

recall some funny event that recently happened—take a “smile break.”

REACT CAREFULLY

When someone cuts you off in traffic, you may not be in control of the situation, but you do get

to choose how you respond. Aymee Coget, PhD, CEO of the American Happiness Association,

states, “The truth is that happiness is something we can choose, every minute of every day.” For

example, you could get angry in this situation, curse, and/or tailgate the person, or you could

make a conscious choice to ignore it and just smile.

It can be very empowering when you realize it is up to you whether you are going to be happy or

miserable.

SMALL ACTS OF KINDNESS

When you do some small act of kindness, it makes you feel good. Not only that, but according to

research, it might even lower stress hormones. A recent study conducted by the University of

British Columbia and Harvard Business School showed that kindness and happiness form a

“positive feedback loop.” What this means is that when you do one kind act you feel happier,

and the happier you feel, the more likely you are to perform another kind act—thus, the “positive

feedback loop.” Let’s get “into the loop” today!


SLOW DOWN

Take a moment to slow yourself down. If you feel like your life is a whirlwind, practice slowing

things down; go have lunch with a friend, go shopping after work, schedule a well-earned

vacation. However you choose to slow down, focus on the moment and savor it.

Appreciate what is going on and be thankful.

SELF-CARE

Take some time out to relax and enjoy getting away from the daily routine. Besides having a

massage, try going in for a facial, manicure, or pedicure. The power of touch has a great impact

on us, and a good massage can help relieve your migraine or chronic headache as well as reduce

stress and anxiety. A good spa treatment can do wonders for us.

TAKE A WALK

By just taking a short 15 to 20 minute walk, you will find yourself feeling so much “lighter,” and

you will come to the realization that you are not carrying the world around on your shoulders

after all. Exercise will help to put people and things into perspective. If you want help relieving

headaches and stresses in your life, try doing this often.

MIGRAINES AND STRESS

If you suffer from migraines or chronic headaches, you are probably already very familiar with

the effect of stress and anxiety on your headaches and overall well-being.

Did you know that herbs can help? You can increase or decrease the anxiety you are feeling by

the foods you take in. For example, caffeine can make the situation worse if your mind is already

jumping all over the place. Instead of stimulating your mind and body that way, try some

soothing hot tea, like chamomile (something like Jou Tranquility, which is non-addictive,

organic, and a simple whole food herb). As I have mentioned before, the more natural and non-

processed you keep your foods, the more focused and healthy you will feel.


SOOTHING SMELLS

Breathe in some lavender, jasmine, roses, or some other type of fragrance that you enjoy. You

can even try something like peppermint oil that will refresh and help you breathe.

Peppermint is an essential oil that, along with lavender and frankincense, naturally helps relieve

migraine headaches. You can also try sipping some hot tea that has a nice fragrance and inhale

the steaming smell as you get ready to drink it.

YOGA

Yoga can help relieve the stress and anxiety you are feeling.

Traditional yoga is especially useful, since the movement and

breath are synchronized. Breathing sets your body in motion, and

focusing on that will help reduce the anxiety. Of course,

further benefits of yoga include not only the relaxation but also the added bonus of having

exercised, boosting your overall health.

LAUGHTER

I know this is not new to you, but laughter is such a good form of therapy! Not only can it make

you feel better, but it also has effects on the body that are very beneficial; it lowers cortisol (the

stress hormone) while releasing endorphins (which act as pain relievers as well as mood

enhancers). It can also help you connect and bond with each other. The challenge for you is to

find a way to include plenty of laughter in your day. Remember, it’s good for the soul, as well as

for those around you!

COGNITIVE THERAPY

Cognitive therapy can give you insight into sources of your stress and other triggers, if you feel

that is an avenue you want to explore.


Cognitive therapy involves three main steps. First, counselors help patients recognize any

negative thoughts associated with the stressors. Examples of negative thoughts could include:

“My headache is never going to go away.”

The second step involves gaining insight into negative thoughts and challenging the belief about

such thoughts. For instance, the counselor will help patients realize that all past headaches have

gone away so the next one will go away too.

The third and final step is to substitute positive thoughts for the negative ones and/or to teach

patients to distract themselves so that they think about more pleasant thoughts. An example of a

self-confidence building statement might be, “I’ve had this type of headache before and I know

how to handle it. I will beat this headache.” Cognitive therapy teaches patients how to maintain a

positive mood.


CHAPTER 13

HEADACHE DURING OUTDOOR ACTIVITIES

Listen To Your Body: Is it fading? Are you getting

over-tired? Know when to call it a day. We

sometimes want to ignore those warning signs

because we are enjoying ourselves. However, you

don’t want to find yourself in the throes of a

migraine because you overdid it. If you notice any

early warning signs, go and sit in the shade and

assess your situation.

It may just be time to call it a night and go home to rest. Learn to listen to the signs and cues

your body is giving you; you will benefit from learning to do that.

DON’T FORGET TO EAT AT REGULAR INTERVALS

Make sure you schedule time to have a “real” meal, even if you have to miss part of your

activity. One of the key elements in the prevention of headaches is to keep up a regular eating

schedule. In between meal times, don’t forget to pack healthy snacks. If there is some specific

type of food that helps you when you have a migraine, be sure you have some packed and keep it

on hand.

BE AWARE OF WHAT AND HOW YOU ARE FEELING

Our bodies are great at telling us what we need—if we can recognize our body’s cues. While you

are outside, go and find some shade and cool down as often as possible. Be aware of your body

and do some deep breathing exercises. If you are able to do this, practice some relaxation taking

special note of any areas of your body that feel tense, and be sure to relax those areas. Do some

neck rolls and neck stretches, hydrate, and then go back and enjoy your activity.


HYDRATE

Hydrate, hydrate, hydrate! Prepare even before your event or outdoor activity, and be well

hydrated before you go. We should all know the importance of staying well hydrated at all times,

especially if you suffer from migraines or headaches. Staying hydrated is of the utmost

importance.

However, in preparation for “the great outdoors,” you should double up on water for a couple of

days prior to your event to make sure your body is in good shape and well hydrated.

Remember to stay well hydrated, and drink plenty of water while you are at your event, too.

PLAN AHEAD

MAKE SURE YOU HAVE EVERYTHING YOU WILL NEED WITH YOU, SUCH AS;

•Make sure you have everything you will need with you, which may include the following:

• Water bottles

• A cell phone

• An ice pack (to help you cool down if you are overheated)

• Medication

• Any type of natural headache remedy you might use

• Earplugs (if you are going to a noisy event)

• Sunscreen (if you are going in the outdoor heat)

• A hat

• Snacks (like almonds, energy bars, fruit)

As with many things, planning is of great importance in helping you to prevent a headache.

Make sure to do your research before you go to the event. Check out the event’s website if you

are going to a large event or some type of festival. Are there water stations? Are there shady


areas? Is there some place close by that has air conditioning that could be a “safe haven” for

you? Check out the event or place so that you can see what is close by or where you can go for

“refuge.” If you are staying in a hotel, drive to the event so that you can slip back there if you

need to cool off and rest. Think strategically about where you are going and what you will be

doing.

For many of us who love the outdoors, it can really be hard when you are concerned about

migraine triggers such as humidity, heat, weather and barometric changes, all of which can result

in a migraine. I love the beach. Even in the fall, the beach and sun here in Florida are pretty

intense and I have to go prepared to spend that time doing what I enjoy.

Remember to plan ahead to take every precaution possible to help you prevent the onset of a

migraine headache or chronic headache. It can be done, and you will enjoy your event much

more if you take steps to plan ahead. Then just relax and enjoy where you are at.


FINAL THOUGHTS

The tips and solutions contained in this eBook are just a few practices you can incorporate into

your daily life to help relieve your migraines and headaches. Hopefully you will practice these

strategies and find relief in your daily life.

What actions will you take to incorporate these strategies into your life? Email me with your

comments and successes.

EMAIL ME HERE: [email protected]

For more migraine tips, please check out my Facebook page, where you will find daily tips for

successful “migraine living.” Visit my page and like it to get your daily tips. ‘LIKE’ now at

https://www.facebook.com/migrainesupportholistichealth.

To find out more on how to participate in my 1-on-1 migraine relief program, please visit my

website at www.holistic-heathandwellness.com. You can also email me at

[email protected], at which time we can discuss which program would be the right fit for

you.

To sign up for a free 30-minute migraine relief strategy call, please go to

www.holistichealthandwellness.com.

https://www.facebook.com/migrainesupportholistichealth

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