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Huberman Lab
How to Stop Headaches Using Science-Based Approaches
Feb 6, 2023
02:21:29
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Quick takeaways
- Differentiating between tension headaches and other types is crucial for targeted relief.
- Understanding the neural and vascular origins of migraines is key in selecting treatment options.
- Treating cluster headaches requires addressing neural inflammation and trigeminal nerve activity.
- Managing hormonal headaches involves regulating hormone levels and targeting specific symptoms.
- Head hits can lead to headaches, even without a full-blown concussion, and may require specialized assessment.
- Supplementing with creatine and omega-3 fatty acids has shown promise in reducing headache frequency and intensity.
Deep dives
Tension Headaches: Understanding the Causes and Treatments
Tension headaches are a common type of headache that can be caused by chronic stress, lack of sleep, and lifestyle factors. They are characterized by a headband-like pain that can also involve the jaw and neck muscles. Understanding the muscular origins of tension headaches is key in selecting the most effective treatment options. Differentiating tension headaches from other types of headaches is crucial for targeted relief. Treatment approaches can include muscle relaxants, addressing sensory input, or adjusting modulatory neurons.
Migraine Headaches: Unraveling the Neural and Vascular Origins
Migraine headaches are recurring and often debilitating. They are more prevalent in females and are associated with symptoms like aura, photophobia, and dilation of blood vessels. Treating migraines requires understanding the neural and vascular origins of the pain. As inflammation and vasodilation play a significant role, treatment options may involve medications that constrict blood vessels, as well as addressing photophobia to prevent the onset and progression of migraines.
Cluster Headaches: Dealing with Intense Pain and Neural Inflammation
Cluster headaches originate deep within the head and are characterized by excruciating pain, usually on one side. They are associated with neural inflammation of the trigeminal nerve and can include symptoms like droopy eyelids, pupil constriction, and lacrimation. Treating cluster headaches requires targeting the neural inflammation and abnormal activity of the trigeminal nerve. Understanding the unique features and neural origin of cluster headaches is crucial in selecting appropriate treatments.
Hormonal Headaches: Navigating the Impact of Estrogen and Progesterone
Hormonal headaches, like migraines and tension headaches, can be influenced by hormonal fluctuations, particularly low levels of estrogen and progesterone. These headaches are more common during the menstrual cycle's luteal and menstrual phases. Understanding the hormonal changes and their impact on vasoconstriction and inflammation is vital in selecting appropriate treatment options. Managing hormonal headaches may involve strategies to regulate hormone levels or target specific symptoms arising from low estrogen and progesterone.
Hormonal Headaches and the Role of Estrogen and Progesterone
Hormonal headaches, particularly during the first week of the menstrual cycle, are caused by low levels of estrogen and progesterone, not high levels. Estrogen and progesterone have an impact on the vasodilation and vasoconstriction system, which can trigger hormonal headaches. Understanding the role of these hormones can help in preventing or treating hormonal headaches during the menstrual period.
Headaches Associated with Head Hits and Traumatic Brain Injury
Head hits, including traumatic brain injuries, can lead to headaches, even in cases without a full-blown concussion. The effects of traumatic brain injuries are not immediately apparent and may manifest several hours, days, or even weeks later. Managing and assessing the extent of brain damage caused by head hits is challenging due to the lack of immediate symptoms and the need for specialized equipment like MRI or CT scans. Traumatic brain injury can occur not only in sports but also in various accidents and occupations, such as construction work.
The Benefits of Creatine for Headaches
Supplementing with creatine monohydrate has shown promising results in reducing the frequency and intensity of headaches, particularly in individuals with head hits or traumatic brain injuries. Creatine has been found to improve cognitive function and potentially counter the effects of brain trauma. The administration of creatine at higher dosages, around 0.4 grams per kilogram of body weight, has been observed to significantly reduce headache frequency and other symptoms associated with traumatic brain injury. However, further research is needed to explore the full potential of creatine as a treatment for headaches.
The Role of Omega-3 Fatty Acids in Headache Reduction
Increasing the intake of omega-3 fatty acids, specifically EPA, has been proven to reduce the severity and frequency of tension-type headaches, migraine headaches, and even hormone-related headaches. Studies have shown that supplementing with omega-3 fatty acids can have significant analgesic and anti-inflammatory effects, making it a potent treatment option for various types of headaches. A daily intake of at least 1 gram of EPA has been suggested to achieve noticeable improvements. Omega-3 fatty acids can be obtained through food sources or supplements, and can provide additional benefits for mood, cognition, and overall health.
Reducing Photophobia and Aura with Red Light Therapy
Photophobia, the sensitivity to light often associated with aura, can be alleviated by using dim red lights instead of completely avoiding or dimming all lights. This is because bright blue or green light triggers pain-sensing neurons in the eye that connect to the brain's thalamus, which then activates areas linked to pain perception and pressure in the head. Using red lights can help avoid overactivating these neurons, reducing the feeling of pain and pressure associated with photophobia. Red lights can be used as a substitute for ordinary light bulbs and are cost-effective.
Managing Tension Headaches Without Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
Tension headaches caused by muscle tension in the skull, jaw, and neck can be managed without relying solely on non-steroidal anti-inflammatory drugs (NSAIDs) like acetaminophen or ibuprofen. NSAIDs can exhibit diminishing effectiveness over time and have potential side effects. Alternative approaches include stress reduction techniques, proper hydration, getting adequate sleep, regular exercise, and maintaining good posture. Additionally, applying heat or ice packs can help reduce muscle tension and alleviate tension headaches. It is important to consult with a healthcare professional for personalized advice on managing tension headaches.
The Role of Sleep, Sunlight, and Nutrition in Headache Prevention
Maintaining regular and sufficient deep sleep, managing exposure to sunlight, and adopting a balanced diet are essential for preventing and managing headaches. Quality sleep has shown to reduce headache frequency and decrease the time needed for recovery after head trauma. Proper management of circadian rhythms by exposing oneself to natural daylight, especially in the early morning and evening, can positively impact inflammation, gut-brain communication, and overall health. Good nutrition, exercise, and healthy social connections also play a critical role in maintaining and improving overall well-being and raising one's baseline of health.
Non-steroid anti-inflammatory drugs and Botox as treatments for headaches
Non-steroid anti-inflammatory drugs, commonly used to reduce fever and headaches, have side effects and limited efficacy. Botox, originally used for cosmetic purposes, has been found to effectively relieve tension headaches by relaxing the muscles. Botox injections can provide long-lasting relief for certain types of headaches, such as tension headaches caused by muscle contractions.
Essential oils as alternative treatments for headaches
Certain essential oils, like peppermint and eucalyptus oils, have been found to outperform non-steroid anti-inflammatory drugs in reducing headache frequency and intensity. These oils, when applied to the skin, can provide significant relief from tension headaches and have a muscle-relaxing effect. The cooling sensation and aroma of these oils activate sensory neurons, which inhibit pain pathways and lead to relaxation in the muscles of the forehead and temples.
Acupuncture and curcumin as effective treatments for headaches
Acupuncture has been shown to be an effective treatment for tension headaches and migraines, with ongoing research uncovering its underlying mechanisms. Curcumin, found in turmeric, has potent anti-inflammatory properties and has been found to reduce migraine frequency and intensity. When used in conjunction with omega-3 fatty acids, curcumin supplementation appears to have positive effects in relieving headaches.
27.
Apolipro Protein B Levels Are Predictive of Cardiovascular Function and Disease
2min
In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Headache
(00:03:51) Sponsor: LMNT
(00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges
(00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache
(00:23:21) 3 Neuron Types, Pain, Tension Headaches
(00:29:29) Sponsor: AG1
(00:31:05) Tension Headaches
(00:34:29) Migraine Headaches, Aura, Photophobia
(00:43:10) Cluster Headaches
(00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause
(00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health
(01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI
(01:12:22) InsideTracker
(01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid)
(01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation
(01:28:11) Hormone Headache Treatment & Omega-3s
(01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light
(01:44:15) Tool: Tension Headache & Botox Treatment
(01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol
(02:01:35) Tool: Tension Headaches Treatment & Acupuncture
(02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing
(02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric)
(02:18:00) Carolina Reaper Pepper & Thunderclap Headache
(02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter
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