The Food Connection to Headaches and Migraines
Welcome to dishing up nutrition with license nutritionists and Dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you you feel. Stay tuned for practical realized solutions for healthier living. Your real food nutrition slowed down to Dishing up nutrition brought to you by nutritional weight and wellness. Have you ever woken up in the morning with a miserable headache or do you feel like you're head starts to throb around three o'clock in the afternoon or do you get a migraine after having a glass of red wine gene especially when you've nibbled on your favorite cheese with some favourite crackers while drinking that glass of wine so if you are a family. Early member are struggling with headaches or Migraines we want to share some of the triggers for headaches or Migraines and some possible solutions. Today I'm Joanne rideout. I'm a registered DIETITIAN and for many many years I've helped countless numbers of people become headache. Free joining joining me. In studio this morning is our co host. Caroline Hudson who's also a longtime registered Dietitian and not only has caroline helped numerous clients reduce deuce their headaches. But she's recently authored a new class about headaches which will be ready to present in the coming year. I can't wait to see see that new class. Good morning everyone. As I was pulling a this class together I discovered. There's so much information mation to know about headaches. The there are different types of headaches the causes of headaches and some nutritional solutions to help reduce the frequency of getting those headaches. There's just a whole lot of information about headaches out there but one thing is very clear. Headaches aches are miserable aren't they sure are they are so of course in one hour we're not going to be able to share all of Caroline's research but we do WANNA share the five common causes of headaches and some simple solutions. Our goal is to help you learn how to avoid getting a headache so you don't have to take some kind of pain medication. which could negatively affect your body when taken over a long period of time yet by far far the most common cause of headaches is having low blood sugar? That's right. I'm sure our listeners heard US talk about low blood sugar so if you're head starts to throb about three o'clock in the afternoon it could be from that low blood sugar these days. Everyone everyone seems to be so busy. Some of my clients and I gotTa admit in the past. This was me to We work right through lunch and and then three o'clock comes around what happens. We are blood. Sugar shots are really drop. It goes dips below that seventy and our brains them become deficient in that sugar or glucose that our brain needs to function. And what happens. We get a headache and we feel feel tired. And we're probably a little bit spacey. You know kind of been one of those foggy afternoons right So some of us have very reese sensitive blood sugar regulating genes and for some individuals. The blood sugar can swing high and then go low. I yeah always refer to it as that roller coaster ride blood sugar ride right so actually very high blood sugar levels and very low blood. Sugar levels can both result in a headache right. And that's important to know that these blood sugar drops don't just happen in the afternoon. They can happen any any time when we've gone too long without eating so a good example is if you skip breakfast. It's very possible that your blood sugar or your glucose level may they drop about eleven o'clock in the morning and you will feel a lightness in your head. Your neck muscles. Maybe the start of a headache. I know sometimes if I get up early and get started on a project at home and get sidetracked. You know I might start having that little bit of a headache and that reminds me to eat because I know it's my blood sugar and then I eat right away right right that that can happen very easily if you have another one that might happen as as if you have a really early dinner. And then don't have an evening snack. Headache might actually occur somewhere. You know three three thirty in in the morning and suddenly your brain you know. It's deficient again in that glucose and that's going to cause you to wake up and oftentimes you. You may have a headache and then of course how are you going to get back to sleep with that headache. So we recommend eating a snack before bedtime preferably about a half a cup of fresh fruit and some healthy fat. I love you know peanut butter and my apple. That's kind of one. One of my go-to that's a quick one. Yeah you could also do a half apple with Almond butter or something like that or blueberries and some heavy whipping cream. That's GonNa do the trick right so usually a small serving of fruit plus one of those natural healthy fats. Fats will help. Keep your blood sugar level above that seventy mark And you're going to be able to stay asleep and be free of those Nasty Asti headaches. That's right and that low blood. Sugar causes headaches because we need a constant supply of glucose to the brain for for it to function properly and when your glucose level drops the brain is one of the first organs to be affected. So lack of Glucose Glucose to the brain can cause severe pain and pressure and that can lead to a headache. So I'm sure many of you are thinking you know. So what are are some of the common causes of low blood sugar. A couple of the common causes are well one. We talk about kind of skipping meals or going going to long between meals and snacks So that would be probably at least longer than two and a half hours. Sometimes I can go four. Yeah Yeah but you know I prefer doing kind of the three three and a half right in there. But everybody's different so we have to kind of figure that out on our own right no no and as I previously mentioned some people have very sensitive blood sugar regulating genes and those people might need to eat almost every two hours and I think those people generally know it because when they come in and we're doing a meal plan they'll say I don't know if I can go three hours then we just Kinda dial that in in individualize is it so some medications can affect blood sugar balance and certainly a number of blood pressure meds of fact our blood sugar sugar balance so if you are diabetic or pre diabetic you know. Some of those oral medications for Type Two diabetes or insulin resistance can lower your blood sugar far too much and that can create a low blood sugar to the brain situation so some of those undesirable effects are headaches and brain fog. Yeah I call you. Know kind of spacey definitely so so listeners. I really I have a question for you. Have you ever been on a low calorie starvation type weight loss diet and and kept getting headaches and having maybe some anxiety eamon so for many people that intermittent fasting result else in headaches so we have to be aware of that at nutritional weight and wellness. We believe that you will experience better weight loss. Better Moods better memory memory and fewer headaches if you try to eat three to four ounces of protein Couple of cups of vegetables and again unhealthy fat about tablespoon of healthy fat. Every three hours. I have a quick story about intermittent fasting. One of my clients took a little too far and was going about eighteen to twenty hours a day in her long stretch overnight which stretched into most of the day she ended up spiking with a high cortisol level in ended up gaining weight instead of losing weight. which was her goal? Oh so she was stressed stressing out her body. Careful with that in some try to do it for like twelve hours fourteen hours which is generally okay but you know going too long is a problem. Yeah definitely it is a problem and I think it's time to take a break here. So you are listening to dishing up nutrition and at this present time we are living in an environment with eighty thousand toxic chemicals and very few have been tested posted for long term impact on our health according to the environmental working group. Most of the babies born this year your had two hundred and eighty seven known toxins in his or her umbilical cord. So yeah that that. That statistic is amazing. Isn't it so if a newborn has two hundred eighty seven known toxins in their umbilical cord or body. How many do you think we have as adults and how these toxic chemicals affect us in many different ways? I'm sure so here are a few examples. could be skin rashes. It could be weight gain. Cancer might be any one of them auto immune disorders and our topic. Today it could be a headache so we recommend that you eat organic organic organic meats. Vegetables fruits and fat to limit your exposure to these toxic chemicals. And we'll be right back. Welcome back to dishing up nutrition. We were just talking about some statistics. I thought was very interesting from I and bears repeating so from the environmental working group found the umbilical cord of newborn. Babies contains almost three hundred known toxins. axons I didn't that's just think about that wolf formation so thinking about that what about the toxic load adults have what would the toxic load e for an infant exposed to lead either from paint or from drinking water and in the year. Twenty Twenty fifteen. A research study was published that said if a child has an increase of lead in his or her blood levels from ten parts per billion to a hundred parts per billion their. I Q could drop by seven points. Isn't that amazing. Yeah and we recently had that whole thing going on at one of the companies here where the employees were bringing home lead into their homes from their work environment. Airmont they all. The children were testing positive. So yeah scary. So lead is just one contaminant however art tap water often contains many other forms of contaminants such as mercury arsenic prescription drug residue residue and numerous other toxic chemicals. I've recently heard a podcast where they said in one gallon of tap water that it was was like equivalent to one prescription xanax. Oh my gosh. I was shocked by that. In you know I don't know where the information comes on. I was shocked by it but I've also read recently about birth control. Yes I am residue being in tap water just in general because so many people are taking birth. Control is just in our water. Yeah it's in our water repeat it out. Yeah so yeah. So Oh and that's another scary topic. We drinking right uh-huh so we encourage everyone to drink only filtered water water from glass containers Filtered water along with organic foods is a very effective detoxing agent and as a Dietitian. I encourage my clients to drink probably on average about three wards of filtered water day for better weight loss Water not only helps with weight loss. But it's also end very inexpensive detoxifier. It we have a great podcast. Ask that I recommend you listen to called. What's in my tap water and it can't be found on our website under Fit In in February eighteenth of twenty eighteen. It's called what's in my tap water Great podcast yeah. Just go to our website Nutritional weight and wellness and click gone. PODCASTS RIGHT YEP great resource so we've been talking about migraine headaches this morning and we have innumerable a new global testimonials to prove it I believe we need to get away from always thinking about Diet and weight loss and we need to change. Change Our thinking to how can I eat and drink to keep my body healthy and avoid those chronic diseases. No the Europeans have become very savvy in protecting the quality of their foods and their focus on eating beneficial foods to support their health. They don't allow some of the toxins right in their foods. They're they're just not there because because they've never allowed trans fats they've never allowed Genetically Modified Items Stanford the food. And I think they've you you know outlawed some of the pesticides herbicides. That were using. Yeah I often have clients that go to Europe and eat food that they couldn't eat here and don't have have any reaction Sarry interesting. Isn't it right so those European countries. Interestingly half the obesity rate of the United States so think about that half the obesity rate of the United States and far less toxins. Yeah yeah that's very interested in a pretty interesting correlation so eating to keep your blood. Sugar balanced is so critical for long term health. So Joanne. Then let's move onto another common cause of headaches and that would be food sensitivities though. Yes it's true. Food sensitivities can cause headaches extend my grains in many people I would say a lot of my clients have food sensitivities that cause headaches and migraines grains so earlier in the show we mentioned red wine and aged cheese of course and then maybe even on some crackers. So we've we've got you know those aged Age things like the aged cheese and crackers would be the gluten and those could be the all triggers for a headache. So what are some of the other foods that can cause headaches for many people. Some of those foods would include chocolate and then those crackers that gluten in the crackers milk or dairy products yogurt cash shoes coffee even eggs and some people and of course I think a lot about those artificial sweeteners. You know And again I gotta go back to that age. Cheese is because I know a lot of people who don't put that correlation together right rate so when I'm working with a client who is experiencing headaches one of the other foods I always start By having them eliminate not only the gluten grains but the artificial sweeteners also oh corn products. Yeah corn can trigger absolutely definitely is for me and I start with those corn products. What why but? Why might those corn products those corn chips or corn? Muffins caused those headaches. Nearly all corn today is genetically modified. So we do know that uh-huh so that means Roundup Life Fos fates on top of that. The corn crops are sprayed with pesticides so last week we learned that these chemicals are Estra genetic that means they can create inflammation one of the brain creating inflammation of the body If you grab a few corn chips fritos sun chips or any corn tortilla chips or a handful of popcorn or corn nuts. You may run the risk of getting a headache so with that said if you want to avoid getting a headache we recommend that one step you take is to eliminate all corn products Yeah definitely it's it's always worth a try right exactly you know experimental little bit with that so in many of our shows we have talked about eliminating those gluten grains and we know for many people gluten is another source of inflammation some of our clients who have been successful in totally eliminating gluten from their diet I add are now headache free and they feel great in most people even lose weight when they switch to eating vegetables and in fruit from their process to grain type diet. You know so that would be like toast to for breakfast or or a Muffin for a morning snack or sandwich for lunch. Sadly just one slice of weep bread can have a negative effect on the intestinal track for get this up to nine months after eating exactly. So if gluten gives you a migraine or any any kind of a headache it is necessary for you to stay one hundred percent gluten free and Joanne. I have a little story I I have A. I have a relative who is so sensitive to gluten. She's Catholic. She can't do the host on one Sunday. We'll put her in a tizzy you know for a long time so you know. She has to request the gluten free host. US just abstains from Taking the host. Wow that's pretty interesting so it's also interesting I I. I was talking to a colleague about last weekend and she was talking about just an example of this. What you just said the Gluten Luton can stain your intestinal track for up to nine months? She was talking about even so even you know taking that next step even if you cheat on something you know maybe a little something at Thanksgiving or Christmas or Easter. That's only like three times a year. It it can make your body feel like you always have gluten. And isn't that that way to think about it Definitely so for myself. I figured out many symptoms that I have that gluten is causing being done this by trial and error so I can have patches of itchy skin like Excema. I can also have an upset stomach. Stomachs soon after eating gluten. Also I can have some back pain or knee. Pain hip pain that arthritis can set in from eating gluten And like I said I figured it out by trial and error it is just not worth it to flip in those things after. Isn't that axel wait true. So it's time for our next break here already. You're listening to dishing up nutrition and I want to remind you to take one of our ten dollar classes. That's available for the remainder of November to help you stay inspired and to feast on real food that is chemical free and good for for you and of course tastes great to remember to avoid adding in any processed carbs or sugary type foods that contain damaged facts. We we are offering five popular ninety minute classes for only ten bucks through next Friday November twenty second. Call six five one six nine nine nine three four three eight to register or sign up online at weight and wellness dot com. And we'll be right back at the end of a busy day. It can be tough to get motivated needed to get out the door for another obligation and once you cozy at home to go back out but you still want to work on ways to feel better and nutritional weight and wellness can make that that easier right now. They're popular balanced foods for balanced moods classes available online. So you can balance your time to this class. Shows you how to use real oh food to reduce negative moods increase energy improve memory and manage stress. And did I mention it's delicious. Get the same breakthrough coursework talked by the experts conditional weight and wellness. But from your home and on your schedule and had a feel better with the balanced foods for balanced moods class and do it in your slippers and sweatpants dance sign up today go to weight and wellness dot Com and register in a snap. It's the online learning from nutritional weight and wellness. That helps you balance your time to go to weight and wellness DOT COM. What are you waiting for to come back to dishing up nutrition? The longer I practice just as a Dietitian the more I realize nutrition is about so much more than just weight loss today. One in eight women will experience variance breast cancer so even thin women might experience breast cancer. So it's not only the extra weight that's causing cancer. Many any other things heart disease autoimmune disorders mental health issues so as a society. It's time we give nutrition. It's due respect. Somehow we need to buy an eat quality foods that are necessary to maintain our good health. All in all we need to know more in demand. Toxic free food. Some people are so surprised when I mentioned toxins in food just casually What what are you talking about? I mean outside of work inside of work. Nobody's surprised but We invite you to take these classes with us and share our dishing up nutrition podcasts. We have a simple food plan. Eat real food inbalance. Education is a powerful change agent. Yeah I just love it when we have like these light bulbs go off you know in our last when we're doing our one on one counseling you know then like Oh really what. That's so interesting or that's all I have to do. Who is yeah exactly so getting back to our topic about headaches and Migraines Many of my clients are sensitive to M. MSG or monosodium glutamate so MSG is a flavor enhancer And it's commonly added to Chinese food Or Mark it's a in a lot of canned soups flavored chips or snacks. Fast Food and processed meat you know so many people for many people that MSG triggers rigors a headache or a migraine. It also makes many people hungry. Wow yeah so they WANNA eat more. You're you're sensitive to this chemical you need to be constantly kind of on the lookout because MSG even though. It's actually been ban. Dan here I think what nine hundred ninety eight maybe was it it was a longtime awhile ago but it's hidden And in many different into words so some of the words that are for MSG that I often see labels are sodium case in auto lies Yeast Yeast extract soy extract. Gourmet powder. Chinese AMIS seasoning. And then whenever those the word hydrolysed you need to say. Oh that's like MSG that acts all those things act like MSG in your body and can trigger that headaches so all of these and actually there's many other words in there that are used right as you were listing. Those off I was thinking about natural flavors natural flavors can't in not necessarily thoroughly but it can be just kind of cover up for all kinds of things that could include. MSG right right so we we have to be on the lookout. We tell tell all our clients who read those ingredients read the lately. I always tell my mom that. Stop Reading the advertising on the front of the package yeah flip it over and read the back right exactly. So how do I avoid getting exposed to MSG. It's really hard you really. We have to watch closely In I eat real food. Cook my own food. That's so important. I want to you know what ingredients are in my food so I make my own. I avoid processed foods or fast foods and if MSG is a flavor enhancer enhancer. Do I want to eat that food. That needs a chemical to make it taste better not really know and you just use you know salt and pepper and some herbs and other spices easy to do that so when you eat organic vegetables and fruit. Don't you find that it needs does not need a flavor enhancer. It's the same with one hundred percent grass fed meat that real food especially organic real food tastes so oh good on its own without any chemical flavour enhancers and I've noticed that I accidentally eating MSG in a restaurant. One one one note thing that happens to me as I have trouble sleeping. Oh Wow will affect me in the middle of the night where I've got my you know brains. A little revved served up and it was just like Oh there must be some MSG in the food aid in the restaurant tonight. Um 'cause we don't know what seasoning food eating out. Yeah definitely not. And they're. They're using a lot of packaged things in restaurants. They are now so we have to really be cautious when we're eating out especially if we're sensitive to some of those Chemicals that's right. My mom actually has heart. Palpitations Oh she eat Hainanese food and I've had her tell me before why I forgot to ask for no MSG has kinda get Haitian washed and so I'm always really really careful so another chemical that often sets off a migraine headache Is that those artificial sweeteners. You know and aspartame is one of those uh-huh though if you look on a grocery shelf grocery store shelves you're GonNa fine aspartame in so many of those low calorie diet et low fat you know and all those those you know no sugar foods. Yeah in fact. ASPARTAME is founded over six thousand and food products as well as diet soft drinks diet. Sports Drinks ICED tea. Fruit Drinks And it's also in gum. Yeah and breath mints yeah again. I am shocked sometimes. People don't don't know that right so so I remember drinking Kool aid. You know and little did I know there was a link to Migraines And those Those aspartame name sweetened Kool AIDS. I do know that Diet Soda. Macaws is an increase in blood. Sugar levels isn't that interesting people don't really realize either that's right and of course then what happens. We're going to have some weight gain going on there for many many people. So those Diet Soda Drinkers. If you're trying to lose weight really need to cut that habit out I had a client. Actually who stopped drinking king her three cans of Soda Day Joanne. Drop ten pounds in one month. That's really great success and just to put an exclamation point on the breath mints and the Gum that you talked about. I have so many people say well I never Diet Soda. Yeah so I'm not I'm not getting ASPARTAME. Yeah I don't do. Those artificial sweetener some flavor drops in in their water Some some people don't realize that has aspartame and then also the breath the gum in the breath mints Lewis are just not realizing yeah so we have after be really carefully do yeah. So how does aspartame cause Migraines ASPARTAME can elevate the levels of fennel rallying an aspiring acid in the brain so these compounds can reduce the production and release of some of the key neurotransmitters. Those brain chemicals Dopamine Norepinephrine Serotonin. These neurotransmitters are necessarily early. F- necessary for a well-functioning and pain-free brain so people that are deficient in dopamine often. Have a low pay intolerance dopamine norepinephrine. Help US focus. They give us energy and the desire to accomplish tasks and be productive. Have the neurotransmitter. Serotonin helps us feel calm. Happy and peaceful so our brain needs all three of these neurotransmitters to function. Well and ASPARTAME can interfere with the production of these brain chemicals or neurotransmitters so wait. We may end end up experiencing depression low mental energy lack of focus and Migraines so aspartame. ASPARTAME is also a chemical stressor on our adrenal glands and that's going to result in higher cortisol levels and when people have that elevated cortisol levels again they ended up gaining weight so cortisol is like That stress indicator right right so one near Cortisol level goes up your body's in some kind of UH stress that's right and we have had. I've had clients go in and have some of those hormone hormone levels tested including cortisol in our various Surprise very surprised to see those cortisol levels raising. Yeah they often come in and say well and then what's that about of course are gaining me. So it's all it's time for our another one another break so you are listening to dishing up nutrition. Our topic today has been the food connection to headaches and Migraines so if you're struggling with frequent headaches or migraines come on in to nutritional weight and wellness and get some help during our first appointment with you we spend two hours listening to you and asking questions questions to determine what your headache or Migraine triggers are and how we can help you. Shut those down and reduce use the frequency. Hopefully get rid of them. All together we look at the intestinal connection to those headaches or Migraines the sleep connection to headaches for Mike Raines. The blood sugar connection to headaches and Migraines and the food sensitivity to headaches and Migraines or maybe the stress connection into those headaches and Migraines I'm really proud to say that we have amazing. Success rate you know life is so much more enjoyable enjoyable when you are headache free hook on and and see one of us will help you and we'll be right back and welcome back into dishing up nutrition. There are many different topics or types of headaches and migraines and the treatment is different for every type I try and for every person so a one on one consultation is the best answer many health insurance companies cover nutritional nutritional therapy so I encourage you to check out your health insurance plan. If you have any questions call us and we'll be happy to investigate again that for you. Also I'd like to mention that next week. Join Kara and Leah as they discuss. How food can help nope? Add ADHD symptoms so we are talking about migraine headaches today. And I'd like to start off right after after break with an example of a client that I worked with about five years ago so I worked with a young man who came in a teen. He was only thirteen at the time which was kind of remarkable that a thirteen year old would come in but you know how how in trouble he. He was with migraines because he was missing. Twenty Days of school twenty days every ninety days a month so mike there the big problems with Migraines so in his family was on board really wanted to be helpful in that way too so I worked with him for about two and a half three years But he had he went from twenty migraines a month he was very serious about this program. I guess yes. He had even gotten behind in school with missing that much class time. He changed his food plan drastically. He eliminated gluten and dairy. He eliminated processed foods Put a halt on restaurant eating for a while Within a few months as migrants were gone. Oh my good. It was a very quick turnaround for him and then as I kept working with him and you know he'd it come in once in a while gradually afterwards but he would get an occasional headache. He knew he would always know exactly. Why Oh one was? When he was on vacation one was when he was you know went into a restaurant but he would always know why but It was very interesting and I saw his dad about a month ago. He came into the office office to pick up some supplies and it was interesting that he had he was still doing very well now. Eighteen in his senior year of high school but great very very well so that made it very motivated in had some amazing changes. Even you know his grades just picked up big time once he lost the migraines boy. We need that guy for testimonial Ya isn't. That isn't that great. Yeah it is great story. Joanna can help people like that exactly. So when I'm working with a client who is experiencing migraines I I suggest eliminating MSG eliminating aspartame. Also those gluten grains. Because I'm gluten sensitive. I WANNA dig into. Why Gluten can cause those migraines and I know if I ate a little bread from the bread basket when we're out to eat the next day my back or my knees are going to let me know that I eight an inflammatory food? Gluten may be a trigger for Migraines and some people in a recent study found. There's a link between migraines and hand the genetic gluten sensitivity called CEAC disease. So wow that's really interesting So gluten can also so affect the nervous system in people who are gluten sensitive so gluten is actually considered a neuro toxin that can cause nerve damage and Dan an inflammatory response in the body. So I think to myself if gluten is a neuro toxin for gluten sensitive people then it makes total sense dance that people with neuropathy M ASS or even in carpal tunnel should try to give up gluten altogether together to see if some of their symptoms. Don't subside right. So a few signs of a gluten sensitivity are having some of those irritable Bowel Syndrome also known as IBS erm or other types of gastrointestinal problems. It could just be diarrhea every every once in a while. I suppose or it could even be constipation. Even having joint pain or fatigue can be signs of gluten sensitivity tippety so I suggest eliminating gluten from your diet for at least three months and see how you feel and actually when people go gluten free some of them and you don't feel the full effects for a whole year you know but they do see some effects positive affects pretty pretty quickly but definitely bully because it takes nine months right out so if you have any questions about going gluten free you maybe you WanNa take one of our online classes. It's is called going gluten free the healthy way Registered Dietitian cassie witnessed Is An excellent teacher and she shows you how she. She manages to shop and Cook Gluten free for her to teens. Who Have Celia Disease CASSIE takes cooking Gluten free for her jeff children very seriously and she shares a some of her great ideas with you. All you have to do is go to weightandwellness dot com click on nutrition classes. And then scroll down to going gluten free the healthy way online yes and if you have recurring headaches it's best to work with the a dietician or nutritionist. Headaches are often related to a food sensitivity but not always sometimes it's an environmental mantle factor. Maybe it's your hair dye. Perhaps it's the chemicals used in the Nail Salon. I actually worked with a chemist who actually had to change jobs because every time she stepped into the lab to work at a Mike at work a migraine would strike. Wow that's pretty a lot of So there was something in her work environment that she had grown accustomed that just incidentally out to yeah and as a Dietitian. Hi Titian I work with many of my clients till we find the source of their migraines or headaches and rarely have we had to resort to a medication. Usually it can be done on without a medication. Or they're able to stop stop their medication. Yeah exactly so. The cause of frequent headaches can be as simple as being dehydrated said. Oh Yeah here is an interesting fat when the body is dehydrated. Guess what happens. The brain can actually a temporarily shrink APP. Because of those lack of fluids so dehydration can cause headaches additionally dehydration and can leave you with that brain fog That spacey feeling and some fatigue. Low blood pressure and an increased heart rate. So if you get a headache after heavy exercise like you were you know running a marathon or dancing the night away after of course you're going to have a few alcoholic drinks in there. I'm sure it's best for you to drink. Plane filtered water and add a healthy chemical free electrolyte electrolyte drink. I like The electrolyte drink that we have at the off US called a super plex revive electrolytes. It's just a powder form and you just add it to a little Glass of water and that will help you stay hydrated. That's a great idea. Or if you don't have any of that on hand just filtered water her just filtered water water water right. That's really helpful. So another common cause of headaches is lack of sleep Oh of course ever woken up in the morning with a poor night's sleep and had kind of a low grade headed can be just that that's the cause insomnia can be prompted by teeth grinding or snoring sleep apnea. These common. Problems can trigger a migraine or a headache and nutritional weight and wellness. We recommend getting at least seven and a half to eight hours of sleep most nights. So if you're a six hour a night person or less it it is time to get some help with either your sleep hygiene or your nutrition to increase your sleep time before you experience. A chronic health problem Lack of sleep increases your risk of dementia and Alzheimer's. Yeah I always tell my clients What is Margaret Thatcher? Watcher and Reagan Ronald Reagan. They used to brag about how little leap they needed into function. I think it was four hours or something. And what did they both end up with both of them. Both of them have Alzheimer's or had Alzheimer's and dementia interesting so what a great correlation yeah. We'll go unfortunate though very unfortunate absolutely so. I don't think people should be bragging about. Oh I only need four hours asleep. Oh no having. Chronic headaches is very very common in our society today however with some nutritional and lifestyle adjustments are nutritional weight and wellness Dietitians and nutritionists can usually help you become a a headache and migraine free. So I really want you to call us. Give us a buzz at six. Five one six nine nine three four three create and set up an appointment. So you don't have to suffer anymore. We will really help you for listening. Today everyone our goal at nutritional weight and wellness has to help each and every person experience better health through eating real food. It's simple yet. Powerful message eating real food is life changing. Thank you again for listening and have a wonderful day. Thanks for listening to dishing. Shing up nutrition. If you enjoy this podcast please share your favorite episodes with a friend or leave a review on itunes stitcher or Iheartradio the content and opinions expressed are those of the hosts or presenters they are not intended to diagnose treat cure or prevent disease products. Statements have not been evaluated by the F._D._A..