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Most effective ways of beating headaches without drugs

Posted on: Tuesday, 24 May 2005, 18:00 CDT

WHETHER it's the pounding throb of a migraine, or the dull ache of a constant tension pain, 95 per cent of us have suffered a headache at some point, and around two-thirds of us - that's 30 million people - experience them at least once a year.

They are responsible for 20 per cent of days off work.

There is no one cause for headaches, so there is no one cure.

But whether they are triggered by sinusitis, eye strain, dehydration, muscle tension or in rare cases high blood pressure, most of us will grab a painkiller to ease the ache.

The problem is, taking a paracetemol, aspirin or ibuprofen will help only temporarily. And if used too regularly the tablets can do more harm than good.

A 'medication headache' can occur when your body becomes so reliant on continuous painkillers that you develop withdrawal symptoms in the form of a headache.

So what else can you do? The good news is that if yours is a socalled tension headache - as more than half are believed to be - there are natural measures you can take both to relieve the pain and help prevent repeat episodes.

Tension headaches are regular, persistent headaches caused by the tightening of muscles over the scalp and the back of the neck.

This is often linked to emotional stress.

Natural therapies that relax muscular and emotional tension can be as valuable as painkillers in treating the problem.

Here, Good Health presents its guide to the most effective ways of beating headaches without drugs.

Acupuncture

ACCORDING to The Cochrane Review - one of the world's most esteemed medical journals - there is evidence that acupuncture is as good as medication at treating headaches, and does so without side- effects.

It involves inserting fine needles into specific pressure points in the body. The treatment is thought to work on tension headaches - and migraines - by increasing levels of the body's natural painkillers called endorphins, and by improving blood flow in the head.

Recent research carried out at UCL University London and the University of Southampton used a sophisticated form of brain scanning which found that acupuncture had a more profound effect on relieving pain in the brain than a placebo test.

Gerard Kite, based in Harley Street, in London, treats many people with headaches and enjoys a 70 per cent success rate. He says six sessions would probably help headaches, although the treatment will vary from person to person.

A study published last year in the British Medical Journal found acupuncture could be even more effective than medical treatment.

The study looked at the pain levels of those who'd had acupuncture compared with those who'd had standard medical treatment. Those on acupuncture had double the improvement rate - although it was not clear exactly how acupuncture caused the pain relief.

The British Acupuncture Council, 020 8735 0400.

Nasya treatment

THIS is described by ayurvedic physicians as an extremely powerful treatment which is excellent for headaches and migraines. Nasya means to draw out phlegm - and the treatment is related to clear breathing.

Many of the practitioners of traditional Indian medicine, which involves using herbs and massages according to different body types to treat illness, have been trained in the UK medical system and will specialise in ayurveda in a postgraduate course. But they will not necessarily be trained doctors.

Dr Siva Shankar is qualified in conventional ayurvedic medicine and receives hundreds of NHS referrals.

He says headaches are all related to breathing: 'If you are breathing properly, you will not get a headache. Of course, you aren't breathing in a good supply of oxygen when you're stuck in a stuffy office.

'Exposure to poor air quality means we are constantly exposed to allergens, which lead to a buildup of phlegm in the nasal passages and sinuses which gives way to headaches.' The Nasya treatment involves seven sessions of face massage using specially selected oils to open up the nasal channels, followed by a steam to the face.

Finally, between two and eight drops of an expectorant nasya oil made from Indian herbs will be administered. For an hour afterwards, mucus will flow freely. This is supposed to make the inner lining of the nasal passages so smooth that cold viruses and allergens are unable to find anything to settle on.

Without congestion to any of the airways in the head, the blood and oxygen can flow more freely, making headaches less likely.

Dr Shankar says: 'This treatment has helped when drugs and other alternative techniques have failed patients.' Ayurvedic Practitioners Association, www.apa.uk.com.

Aromatherapy facial

BOTH Bupa, the country's biggest private health insurer, and the Postgraduate School of Medicine and Health Science at Exeter University, which has done extensive research into the area of aromatherapy and complementary medicine, are enthusiastic about the benefits of aromatherapy for headaches caused by blocked sinuses, colds and tension.

The treatment uses essential oils to work on the part of the brain called the limbic system, which governs the emotions.

The limbic system is a primal part of the brain, so when it is triggered to relax it can stop the spasms in the muscles that cause headaches.

The relaxing effect is prompted by essential oils, which are natural oils extracted from plants and herbs.

When absorbed by the body or breathed in, elements within the oils can trigger various chemical reactions in the body to soothe tension.

Aromatherapy has been found to be so effective that practitioners are now being invited to give complementary treatment in the orthodox primary care sector such as palliative cancer care.

Aromatherapist Dolly Garton, who practises in West London, says: 'Choosing the right oils is very important and depends on the individual. For example, the properties of rosemary affect circulation, so it is excellent if the headache is caused by sluggish circulation.

'However, because it boosts circulation, it is wise to avoid it if you suffer from high blood pressure because it could raise blood pressure-further.' Research published on the online Clinical and Diagnostic Laboratory for Immunology lists aromatherapy as a non- steroidal anti-inflammatory, meaning it works on the same parts of the brain as conventional painkillers.

Aromatherapy Consortium, 0870 774 3477.

Cranial osteopathy

TENSION headaches can respond well to manipulation given by a skilled osteopath who focuses on the cranium and spine.

The National Council of Osteopathic Research, an independent body based at the University of Brighton, cites a study published in the Cochrane Review which found the osteopathic approach is the most effective treatment for recurrent, chronic headaches.

Cranial osteopath Mark Caplan says the muscles at the base of the skull and top of the neck - called the sub-occipital muscles - can become very tight, irritating the spinal nerves. This can cause headaches in the forehead or top of the head. The muscles are gently stretched and joint restrictions in the neck and upper back are released.

Mr Caplan says while the treatment obviously can't remove psychological stress which may be contributing to headaches, it can help the body cope better.

The General Osteopathic Council: 020 7357 6655, www.osteopathy.org.uk.

Indian champissage

CREATED as a therapeutic treatment in the Eighties, it is the brainchild of Narendra Mehta, a blind physiotherapist from Bombay.

Practitioners use the heels of their hands to circle the patients' temples and use a combination of firm strokes and squeezes to the scalp, neck, shoulders and upper arms to release deep muscular tension.

Mehta says poor blood flow brought on by stress-generated muscle tension is the leading cause of headaches. 'Painkillers work by blocking the pain messages whereas Indian head massage eradicates the pain messages by relaxing the muscles that cause the pain in the first place,' he says.

The London Centre of Indian Champissage, 136 Holloway Road, N7. Tel: 020 7609 3590.

Autogenic training

AUTOGENIC therapy is like meditation without the religious connotations - it works through the power of autosuggestion, a kind of self-hypnosis. It is recognised as one of the most powerful and safest stress-relieving techniques and is taught in some NHS hospitals.

Patients are taught a relaxation strategy in eight to ten sessions to give them feelings of heaviness, warmth and calm. They are carefully monitored while they are taken into deeper and deeper relaxation.

Dr Edzard Ernst, a professor of complementary medicine at Exeter University, scrutinises the efficacy of complementary techniques and firmly believes autogenic training can be helpful for headache sufferers.

He says data collected from trials conducted in the Netherlands 'shows promising results for pain reduction in headaches. But one trial is not really enough and just as we don't really know why antidepressants help, we don't yet know what is happening with autogenic training'.

Magnetic therapy

A GROWING number of GPs are recommending patients to wear a magnetic bracelet to combat the pain of headaches.

Magnotherapy is based on the theory that every cell in the body produces its own magnetic field and if you are in good health all the cells will vibrate with the right electromagnetic frequency.

If something is wrong, the electric flow could be askew. A high- strength magnetic bracelet, made of steel, is said to stimulate the nerves though the exact mechanisms at work are still unknown.

The bracelets appear to regulate the body's electric currents and improve oxygen and blood flow and can have profound effects on pain.

Despite sounding rather unorthodox, the prestigious American Journal of Pain Management has written enthusiastically about a new era of 'magnetic neuromedicine' and reported a study that tested these bracelets to treat the painful symptoms of headaches and migraines. Results were effective enough to generate interest for further study.

Devon-based GP Dr Tim Harlow recently conducted a clinical trial on magnet therapy for arthritic pain.

The results published last year in the British Medical Journal revealed that of about 200 patients who took part, those who wore the highstrength bracelets showed the largest improvement in pain compared with those with weaker bracelets or wearing a placebo.

Ecoflow magnetic bracelets, 01752 841 144, www.ecomagnets.com/ bioflow.

Nutrition

ACCORDING to Patrick Holford, nutritionist and founder of the Institute of Optimum Nutrition, headaches are caused by inflammation which can be triggered by everything from a bad reaction to certain foods, to exposure to pollution like petrol fumes and dehydration.

Apart from avoiding obvious irritants such as alcohol, caffeine or even excessive traffic noise, he suggests changing your diet to counteract the inflammation.

In particular, include antioxidants because they help reverse the damage - or oxidation - that occurs when you get inflammation.

The best way to tell if foods are rich in antioxidants is to look for red, orange and purple foods such as blueberries, apricots, sweet potatoes, peppers and carrots.

Here, Patrick explains the best antioxidants:

VITAMINS A, C, E, selenium and zinc are all excellent antiinflammatory nutrients so they help reduce pain and the vitamins all have antioxidant properties. The richest source of vitamin E is wheatgerm, while selenium is found in brazil nuts and shellfish.

Alternatively, try a supplement like Solgar Advanced Antioxidant available in healthstores or A.G.E.

Antioxidant Protection from Higher Nature (01435 884 668 www.highernature.co.uk).

QUERCETIN - found in a variety of foods and very rich in apples - is a potent antiinflammatory but also helps neutralise allergic reaction. It is best taken with Vitamin C.

OMEGA 3 Essential Fats are now widely recognised as excellent for arthritis because of their exceptional ability to instruct the body to switch off its alarm signals which trigger the leukotrine pain- causing substances.

For this reason, they are also good for dealing with headache pain. Omega 3 supplements are stocked in all health stores.

NIACIN - also known as vitamin B3 - causes vasodilation, meaning it improves circulation. Constricted blood vessels are believed to be a feature of migraines and cluster headaches, which cause extreme pain in the forehead region or over one eye.

For more information on Nutrition visit www.patrickholford.com/ headaches.

...AND WHAT ABOUT THE CONVENTIONAL METHODS?

ASPIRIN

ORIGINALLY derived from the bark of the willow tree, aspirin is the oldest conventional painkiller and works by preventing the production of hormonelike substances called prostaglandins, which cause pain and swelling in damaged tissue. It also has a blood- thinning effect by preventing platelets from sticking together.

This helps to prevent clots, which can block arteries and lead to heart attacks and strokes.

Although its antiinflammatory effects make it useful for conditions such as joint pain, sprains and strains, according to Chris Frost, head of medicines at Lloyds Pharmacy, aspirin has now been superseded by ibuprofen as a painkiller.

Despite its many uses, aspirin has a surprising number of potential sideeffects. It is not suitable for under-16s due to the risk of Reye's syndrome, a sometimes fatal disease that attacks the brain and causes liver damage. It should also be avoided by anyone on blood-thinning treatments and can trigger an allergic reaction in asthmatics.

Aspirin can also have a harmful effect on the stomach and should be avoided by anyone with a history of ulcers.

IBUPROFEN

PART of the group of drugs known as nonsteroidal antiinflammatory drugs or NSAIDs, ibuprofen works in a similar way to aspirin - by blocking the production of prostaglandins. 'Ibuprofen has similar side-effects to aspirin so should be avoided by people with stomach problems and asthmatics,' says Mr Frost.

'Unlike aspirin, though, it is safe for children and the junior version can be given to children from six months.'

PARACETAMOL

A SIMPLER drug than aspirin and ibuprofen, paracetamol reduces pain by blocking signals in the brain. Unlike aspirin and ibuprofen it has no anti-inflammatory effects so is less effective for joint pains and muscle strains.

However, it can also be taken safely with most other medications and is considered the safest to take during pregnancy.

CHARLOTTE HARDING

Source: Daily Mail; London (UK)

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