Understanding Headaches: Root Causes, Natural Relief & Functional Strategies

How Food, Hydration, and Functional Testing Can Help You Heal from the Source

Whether you deal with nagging tension headaches, pounding migraines, or sudden cluster headaches, one thing is clear—your body is signaling that something is off. While the brain itself lacks pain receptors, headaches arise from surrounding tissues: the nerves, blood vessels, muscles, and fascia of the head, face, and neck. Inflammation, constriction, and poor nutrient or oxygen delivery to these areas can trigger discomfort and pain.

In functional nutrition, we look beyond symptom relief to explore root causes—and support your body through personalized nutrition, lifestyle, and targeted supplementation.

Types of Headaches & Their Root Causes

Headache Type	Common Characteristics	Potential Root Causes
Tension Headache	Dull, achy pain on both sides of the head or forehead; tight neck or jaw muscles	Stress, posture, eye strain, dehydration, low magnesium, jaw clenching
Migraine	Throbbing/pulsating pain (often one-sided), light/sound sensitivity, nausea, aura	Hormonal shifts, blood sugar crashes, food sensitivities, nutrient depletion, poor sleep
Cluster Headache	Severe pain around one eye, sudden onset, often in clusters at same time of day	Hypothalamic dysfunction, circadian rhythm disruption, histamine intolerance, alcohol

Common Headache Triggers

Understanding your root cause is key to managing headaches. Here are some common (and often overlooked) triggers:

1) Dehydration & Electrolyte Imbalance

Even mild dehydration can lead to brain tissue contraction, which activates pain-sensitive areas. Low electrolytes (especially sodium, magnesium, and potassium) can trigger nerve hyperactivity and vasospasms.

2) Blood Sugar Instability

Skipping meals or eating high-sugar meals can cause blood sugar spikes and crashes—one of the most frequent migraine triggers we see in practice.

3)Food Sensitivities

Some foods act like “neurochemical landmines,” especially if you're sensitive to them. Common culprits:

• Gluten

• Eggs

• Dairy

• Aged cheeses (high in tyramine)

• Red wine

• Chocolate

• Citrus fruits

• MSG and artificial sweeteners (especially aspartame)

• Caffeine (too much or withdrawal)

• Processed meats (nitrates/nitrites)

• Food dyes and other additives

• High-sugar or ultra-processed foods

4) Hormonal Fluctuations

Migraines are common before menstruation due to a sudden drop in estrogen and altered serotonin activity.

5) Stress & Adrenal Fatigue

Stress hormones (especially cortisol) can dysregulate blood vessels and neurotransmitters. Many patients experience migraines after periods of intense stress, travel, or emotional strain.

6) Poor Sleep or Circadian Disruption

Lack of sleep or irregular sleep cycles may reduce melatonin and disrupt your natural anti-inflammatory rhythm, contributing to migraine onset.

7) Screen Time & Digital Eye Strain

In today's screen-heavy world, prolonged exposure to blue light from computers, phones, and TVs can strain the eyes and contribute to migraines. While the brain doesn’t feel pain directly, the muscles, nerves, and blood vessels around the eyes and forehead are highly sensitive—and overuse or tension can trigger migraine-like symptoms.

Protect Your Eyes & Headache Threshold:

• Use blue light-blocking glasses (especially after 6 PM) to reduce exposure and support melatonin production.

• Enable night shift or "dark mode" settings on devices to reduce brightness and contrast.

• Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for at least 20 seconds to give your eyes a break.

• Sit an arm’s length away from your screen and adjust brightness to match room lighting.

  
  

Reducing digital eye strain is an easy, practical step to support your nervous system—and potentially reduce the frequency of screen-induced migraines.

Nutrition & Foods That Can Help

While trigger avoidance is key, adding in functional foods can help reduce frequency and severity:

Foods That Support Migraine Prevention

Nutrient	Why It Helps	Top Food Sources
Magnesium	Relaxes blood vessels, reduces muscle tension, calms nerves	Leafy greens, pumpkin seeds, almonds, black beans, avocado
Riboflavin (B2)	Improves mitochondrial energy production	Eggs, liver, mushrooms, spinach, nutritional yeast
Omega-3s	Anti-inflammatory, protects vessels	Wild salmon, sardines, chia seeds, flaxseeds
CoQ10	Improves energy in brain cells	Grass-fed beef, organ meats, broccoli, cauliflower
Ginger	Reduces inflammation and nausea	Fresh ginger root (teas, smoothies, cooking)
Turmeric	Reduces inflammation & enhances blood flow	Golden milk, cooking, turmeric capsules (with black pepper)

Foods to Avoid (Common Migraine Aggravators)

• Gluten & processed grains

• Refined sugar and high-fructose corn syrup

• Alcohol (especially red wine, beer, champagne)

• MSG, nitrates/nitrites (found in cured meats)

• Artificial sweeteners (aspartame, sucralose)

• Histamine-rich foods (aged cheeses, smoked fish, fermented foods)

Functional Electrolyte Drink (DIY)

Instead of reaching for sugar-filled sports drinks, try this clean, migraine-friendly electrolyte mix:

Homemade Electrolyte Drink

• 16 oz filtered water

• Juice of ½ lemon or lime (vitamin C + potassium)

• ⅛ tsp sea salt (sodium, trace minerals)

• Optional: ½ tsp raw local honey

• Optional: pinch of cream of tartar (natural potassium source)

Drink first thing in the morning, before/after sweating or if you feel a headache coming on - drink this with 200-300mg magnesium glycinate or malate. This should be your first plan of action.

Functional Testing to Consider

If migraines are persistent, it may be time to go deeper. These labs and functional tests can uncover hidden causes:

• Food sensitivity panels (IgG, MRT testing)

• Comprehensive stool analysis – Gut imbalances can drive systemic inflammation

• Dutch Hormone Test – For estrogen, progesterone, cortisol, and melatonin

• Micronutrient testing – Assesses deficiencies in magnesium, B vitamins, CoQ10

• Full thyroid panel – Especially if you also have fatigue, weight gain, or cold hands/feet (if you're doctor won't run them for you, we will)

• H. pylori or mold exposure tests – Some infections or toxins may contribute to neurological symptoms

Natural Supplements That May Help

Supplement	Purpose
Magnesium glycinate or threonate	Calms nerves, prevents vessel constriction
Riboflavin (B2)	Shown in studies to reduce migraine frequency
CoQ10	Supports mitochondrial function in brain cells
5-HTP	Supports serotonin (precursor to melatonin)
Feverfew or Butterbur	Traditional herbal options for migraine prevention
Ginger or turmeric capsules	Anti-inflammatory & anti-nausea benefits
CBD oil	May reduce frequency & severity of migraines in some individuals

Additional Therapies Worth Exploring

Calming Teas & Adaptogens

These herbs can support the nervous system, hormone balance, and vascular tone.

• Peppermint tea – naturally relaxes muscles and improves blood flow (try first)

• Ginger tea – anti-inflammatory and anti-nausea

• Chamomile – calming and antispasmodic

• Holy basil (Tulsi) – adaptogen for stress and hormone balance

• Ashwagandha – adrenal support (especially for tension or stress-induced headaches)

Homeopathy

Remedy	Best For
Belladonna	Sudden, throbbing headaches with flushed face and light sensitivity
Bryonia	Headaches worsened by movement and relieved by pressure or lying still
Gelsemium	Heavy, dull headaches with eye strain or exhaustion
Ignatia	Stress or grief-related tension headaches with neck tightness
Nux vomica	Headaches from overwork, irritability, poor sleep, or food triggers
Pulsatilla	Hormonal headaches (especially in women), better with fresh air or gentle movement
Calcarea carbonica	Chronic headaches in those who feel cold, fatigued, or overwhelmed

Note: Best used under the guidance of a trained homeopath.

Acupressure & Trigger Point Therapy

Tension in the upper back, neck, shoulders, or jaw often contributes to headaches—including tension, cluster, and even migraines. Targeting pressure points and tight muscle areas can bring surprising relief.

How to Use Acupressure (Do This at Home):

• Use your thumb and/or index finger to apply firm, steady pressure to each point.

• Hold for 30 seconds to 1 minute, breathing slowly and deeply.

• Repeat on both sides if applicable. Use throughout the day or at the first sign of pain.

Key Acupressure Points for Headache Relief:

Point	Location	What It Helps
LI4 (Hegu)	Between the base of your thumb and index finger	General headache relief, neck tension, and even digestive upset. (Avoid if pregnant.)
GB20 (Feng Chi)	At the base of the skull, just outside the spine in the hollows under the occipital bone	Eases tension headaches, eye strain, neck tightness, and dizziness
Yintang	Between your eyebrows (the “third eye” point)	Soothes frontal headaches, stress, and overthinking—calms the mind
Taiyang	In the temple region, in the small depression about one finger width behind the eye socket	Great for temple pain, migraines, and tension headaches

Try These Therapies for Muscle Tension & Headache Support:

• Magnesium oil massage on your neck, traps, or shoulders before bed to reduce tightness and improve relaxation.

• Epsom salt baths (1–2 cups in warm water for 20–30 minutes) to relax muscles and boost magnesium absorption.

• Cold compress on your forehead or the back of your neck to reduce inflammation and dull pain.

• Gentle stretching or yoga, focusing on the neck, shoulders, and spine (try child’s pose, cat-cow, or neck rolls).

• Massage therapy, acupuncture or myofascial release if available—especially helpful for chronic tension.

Bonus tip: Pair acupressure with deep breathing (such as box breathing or 4-7-8 breathing) to calm the nervous system and maximize relief.

Functional Nutrition Takeaway

Migraines are not just "in your head"—they are often a whole-body warning signal. Whether it’s blood sugar swings, hormone imbalances, gut inflammation, or nutrient depletion, your body is trying to tell you something.

By supporting the brain, nervous system, and vascular health through food, hydration, and targeted supplements, you can reduce the frequency, severity, and intensity of migraines over time.

Questions for Reflection:

• Do your migraines track with your menstrual cycle?

• Are you staying consistently hydrated and eating enough protein?

• Could hidden food sensitivities or gut imbalances be playing a role?

• Are you giving your brain the micronutrients it needs?

  
  

Healing starts with listening. And we're here to help you do just that—step by step.

Migraine