Working On the Basics

The combination of diet, exercise and sleep is not an easy balance to find; but nonetheless, it is one of the most critical elements to maintaining long-term control over a headache condition. Through education on these basic life functions, we empower our patients with knowledge that makes a difference in everyday life.

During treatment, we focus on the following essentials of these three key areas:

Diet:

• Eat breakfast every morning.
• Eat plenty of fruits and vegetables - raw, lightly cooked or dried. Bananas, watermelons, dates, mangoes, papaya, and pineapple can increase your energy levels as fast as any candy bar. Carrots and potatoes are also quickly digested and absorbed into the bloodstream.
• Unless allergic, consume small amounts of nuts and seeds every day.
• Incorporate whole grains, brown rice, whole-grain bread, cornflakes and shredded wheat into the daily diet.
• Get adequate protein from lean meats, fish, low-fat dairy, beans and peanut butter.
• Drink six eight-ounce glasses of water daily.
• Take a multivitamin every day.
• Limit fried and high-fat foods; highly processed foods like candy bars and chips; stimulants such as caffeine.
• Avoid alcohol and tobacco.
• Avoid beverages containing caffeine.

Exercise:

• Regular exercise can decrease fatigue and improve sleep patterns.
• Even light exercise can increase energy levels.
• Increase your heart rate for at least 20 minutes during exercise. Aerobic activity boosts energy and helps the body release toxins.
• Refrain from lying down immediately after a meal. This often leads to heartburn or indigestion.

Sleep:

• Maintain a sleep schedule, going to bed and waking up at the same time each day.
• Do not oversleep.
• Reduce noise in your bedroom or create soothing “white noise” from fan.
• Keep temperature balanced in your bedroom. Don't let it get too hot or cold.
• Eat a snack before bedtime.
• No caffeinated beverages.