Healthy foods, heading off headaches.

First let look at some facts about headaches and the different types of headaches.

What are headaches? Researchers agree there are three main types of headaches and they are.

1. Tension headaches.
2. Migraine headaches.
3. Cluster headaches.

Some of the causes of these are exhaustion, stress, repressed anger, poor nutrition habits, muscle contractions, dehydration and contracting or expanding blood vessels in or around the brain.

Who is effected? Studies show almost everyone has suffered from a tension headache. While women ar more likely to have migraines and men more likely to suffer from cluster headaches.

The symptons may include. Throbbing, sharp or dull pain, tightness, pressure in temples, forehead or the back of the head.

Warning! A headache can sometimes be the symptom of a more serious condition, such as a tumor or infection. If you have frequent and severe headaches, or a headache along with other symptoms. See a doctor for further evaluation.

 Studies show migraines occur in about 18 percent of women and around 6 percent of men. A migraine is often a severe pounding pain, which usually sends the sufferer straight to bed. Often making them nauseous, very sensitive to sound and light as well as being very irritable. I know personally I have adapted my bedroom to be able to go to a blackout condition for those times my wife has suffered. This is also when all sounds are shut off and the pets are kept as quiet as possible.

Although some foods have been shown to be migraine triggers. There are also plenty of others that can help one. Here's one complete meal that contains a lot of powerful migraine fighters.

• Baked salmon fillet seasoned with ginger.
• Sauteed mushrooms with spinach.
• A glass of fortified milk.

Salmon.The omega-3 fatty acids contained in salmon help reduce inflammation. And in a study conducted in Cincinnati showed, around 60 percent of the participants that took fish oil supplements for six weeks had fewer and less severe migraines. Other sources of omega-3 are mackerel, tuna and sardines. And it can also be found in flaxseed and wheat germ.

Ginger. Has been shown to help migraines to be milder and less frequent. As well it has often been taken to help ease motion sickness and could calm the nausea that often accompanies a migraine.

Spinach. Often those who suffer from frequent migraines were found to have low levels of magnesium in their system. And in a study of 3,000 people 80 percent who took 200 mg of magnesium a day reported migraine relief. Magnesium can be found in foods such as fish, potatoes, spinach, beans, shellfish and cereal.

Mushrooms. These meaty little buttons contain high levels of B2 or riboflavin. In one study lasting three months, people who took 400 mg of B2 a day suffered 37 percent fewer migraines than participants given a placebo. Some good food sources of riboflavin are liver, spinach, yogurt, milk, cottage cheese and cereals.

Fortified milk. Milk has high levels of calcium and vitamin D and this combination may keep migraines far and few between. Some women with severe migraines taking high doses of calcium and vitamin D reported that their headaches came dramatically less often. Some Doctors think that low levels of these can bring on headaches. Vitamin D can be found in milk, salmon and shrimp and Calcium is found in all milk products, oysters, greens and broccoli.

Now though these nutrients may not ward of all headaches. Meals rich in these can nip some migraines in the bud. And anyone who suffers from migraines knows any little relief helps.

 Say no to soy. Some studies show that migraines can often be brought on by changing hormone levels. Soy is known to have natural compounds that act like estrogen and may trigger a migraine. So if you are subject to migraines, keep your soy intake low.

Bat the fat. Not only is a lowfat diet great for your figure it may also get rid of some headaches. As higher levels of fat build up in your blood they may cause the blood vessels in your head to expand, thus leading to a headache. Keep in mind if cutting down your fat levels leaves you feeling hungry, fill up on some fruit, veggies or beans. This is always a winning combination and the nutrients may help you avoid a migraine.

Get far from that Hershey bar. Though a sweet treat we love to eat, this along with caffeine, alcohol, aged cheese and processed meats, may bring on migraines. Also some food additives and preservatives are some other possible causes.

Keep in mind since different foods affect people differently. It might be a good idea to keep a food diary to try and track down things that may be possible triggers.