Frequent Headaches: Causes and How to Prevent Them

Tension headaches, also known as tension-type headaches, and chronic migraines — which tend to be more debilitating — are common symptoms for many people, and are often minimized or even normalized.

Especially after events that are considered potential causes: sleepless nights, hangovers, hunger, premenstrual syndrome, vision problems, or stress. But it doesn’t have to be that way!

If you want to get to the root of your headache or suffer from chronic migraines, this article is for you.

Causes of Frequent Headaches

Most people with migraines and headaches can identify certain triggers, many of which are related to lifestyle, and may vary depending on the type of headache:

• Infections: including ear infections, the flu or common cold, strep throat, meningitis, or sinus infections
• Psychological stress
• High blood pressure
• Any sleep disturbance
• Vision problems
• Excessive screen time: computer, tablets, TV, etc.
• Skipping meals
• Dehydration
• Sinus congestion or strong smells like perfumes, smoke, or cigarettes
• Excessive alcohol consumption
• Caffeine: those who consume large amounts of caffeine may experience withdrawal headaches when they stop using it
• Head injuries, strokes, brain tumors, or nervous system diseases — which require medical attention and possibly an MRI

But the root cause of your headaches may also lie in this last point: your diet!

Frequent consumption of trigger foods that damage your gut lining can result in a DAO enzyme deficiency. This enzyme is responsible for metabolizing or breaking down histamines — molecules that your body does produce for specific functions, but that shouldn’t be in excess. Histamines are found in foods like:

• Canned, cured, or processed foods, or anything containing monosodium glutamate (MSG)
• Alcohol
• Nuts
• Chocolate
• Gluten
• Dairy, such as aged cheeses, ice cream, etc.

If you have leaky gut, you may be accumulating histamines for two reasons:

1. You’re not absorbing the cofactors or nutrients that support DAO enzyme function, such as magnesium
2. You have intestinal dysbiosis, and an excess of harmful microorganisms is also producing histamines

How to Prevent Headaches

Before you rush to buy over-the-counter medications like acetaminophen, NSAIDs like ibuprofen, or other painkillers, try these recommendations:

Get enough sleep

Rest is crucial for your brain, as one night of poor sleep can trigger or worsen headaches (M. Garrigós-Pedrón et al., 2018). However, it’s also important to identify the root cause of your insomnia, which is very likely linked to your lifestyle — particularly your diet.

Exercise regularly

Physical activity offers many benefits, including reducing stress hormones, which helps prevent headaches. It should be done in moderation and according to your ability (Barber, M. et al., 2020).

Reduce stress

In addition to organizing and planning your daily tasks to reduce anxiety, meditating, engaging in recreational activities, and stimulating your vagus nerve (with these recommendations), following an OkNutriWhite diet based on the 3R Protocol can help lower biological stress.

Cut down on caffeine

You might feel you need it to stay focused and energized during the day, but it’s important not to exceed 1–2 cups per day. You can also feel less dependent on caffeine if you drink it at the right time.

Avoid excessive use of over-the-counter medications

Beyond the fact that these painkillers often just mask the problem, it's important to understand that even though they are over-the-counter, they can have side effects if taken in excess — including gastritis, acid reflux, or liver and kidney issues.

Avoid headache triggers

Review your lifestyle: What causes you stress or discomfort? How much water do you drink? What’s your diet like? Are your micronutrient levels adequate? Which brings us to the next point.

Maintain a Balanced Diet

It’s not just about removing processed foods. It also means:

• Evaluating your tolerance to certain foods that are usually considered healthy, like eggplant or fermented foods
• Planning meals so you can cook and eat fresh or store food correctly to avoid histamine buildup
• Learning how to progressively reintroduce some of these foods depending on your individual progress

At NutriWhite, you can personalize your Low-Histamine 3R Protocol.

When Should You See a Specialist for Headaches?

Although headaches are a frequent symptom that people often downplay, they are a clear sign that something deserves attention.

While they can result from causes like dehydration, alcohol intoxication, environmental factors, or micronutrient deficiencies — all of which can be corrected once identified — sometimes you need to see a professional.

You should seek specialized medical care from a neurologist if:

• The pain is disabling or interferes with daily activities
• The pain is intense and sudden
• You experience vision problems along with the headache
• The headache doesn’t subside
• Other symptoms occur such as fever, neck stiffness, and nausea
• You experience eye redness

If you don’t have these symptoms but still experience frequent headaches, remember to follow our recommendations. And it is equally essential to incorporate the anti-inflammatory tools of the 3R Immuno-Nutrition Protocol through your NutriWhite Consultation with one of our NutriWhite Ambassadors.

References:

•  LenglarT L, Caula C, Moulding T, Lyles A, Wohrer D, Titomanlio L. Brain to Belly: Abdominal Variants of Migraine and Functional Abdominal Pain Disorders Associated With Migraine. J Neurogastroenterol Motil. 2021 Oct 30;27(4):482-494. doi: 10.5056/jnm20290. PMID: 34642268; PMCID: PMC8521460.
• Dolores de cabeza crónicos diarios https://www.mayoclinic.org/es/diseases-conditions/chronic-daily-headaches/symptoms-causes/syc-20370891
• Repercusión de la migraña menstrual en la mujer de hoy. Aldo Rodríguez Izquierdo, 2010  http://www.bvs.sld.cu/revistas/gin/vol_36_03_10/gin15310.pdf
• Un paciente con hipertensión intracraneal como signo clínico de hemicerebelitis aguda. Antonio Javier Cepillo y col, 2017 http://scielo.isciii.es/scielo.php?=sci_arttext&pid=S1699-695X2017000300208
• Prevalencia de migraña y su relación con la ingesta de alimentos. Sofía Manca, 2011 http://redi.ufasta.edu.ar:8080/xmlui/bitstream/handle/123456789/342/2011_n_044.pdf?sequence=1
• Fisiopatología de la migraña: Teoría vascular, ¿Cierta o no? David Benavides, 2018 DOI: 10.1016/j.nrl.2018.11.004. Factores predictores de la calidad del sueño en pacientes con migraña crónica. M. Garrigós-Pedróna,b, , E. Segura-Ortíc, M. Gracia-Nayad, R. La Touchea,b,e,f
• Barber, M., Pace, A. Exercise and Migraine Prevention: a Review of the Literature. Curr Pain Headache Rep 24, 39 (2020). https://doi.org/10.1007/s11916-020-00868-6