Can AI help your headaches?
AI is everywhere. And don’t be fooled, there is intelligence in artificial intelligence. But there is only so much that AI can answer when it comes to your healthcare. The internet is riddled with misinformation. By using it as your Encyclopedia Brittanica, you’re likely to come across ideas that seem looney toons. “Eat raw carrots”. “Try prune juice.” “Apple cider vinegar”. “Cold plunges for the nerves.” Some of this may be completely bogus. But some of it…not so much.
So I conducted my own experiment. I questioned my preferred AI “bot” today:
“What should I avoid to make my headaches better?”
Here is what I learned, and I am grading it based on evidence and benefit I have seen in treating my own patients using a very simple rubric of three levels.
Good recommendation
Acceptable recommendation
Poor recommendation
Key things to avoid:
Too much caffeine: High caffeine intake or suddenly stopping caffeine can cause or worsen headaches. Aim for no more than one caffeinated drink a day or cut it out if it is a trigger for you
Agree, in general. Caffeine at low doses can help certain headaches, like migraines. But caffeine is easy to habituate to. If you consume several hundred milligrams of caffeine per day, then stop suddenly, it is easy to fall into caffeine withdrawal—a very uncomfortable headache. If you like coffee (like I do!), consider a low caffeine source of energy like “half caf” or a mushroom-based coffee. Ryze is not bad actually!
Alcohol: Especially red wine and beer, which are linked to headaches due to ingredients like tannins, sulfites, and histamines. Limit or avoid alcohol, especially if you notice a connection
A common culprit for many migraineurs is red wines, but alcohol generally speaking has almost no beneficial properties according to the most recent data. In fact, it is one of the most widely consumed carcinogens. (Even so, I’ll still be having a beer with my wife this evening. All things in moderation!)
Processed meats: Items like bacon, sausage, and deli meats often have nitrates/nitrites, which can trigger headaches, especially in those sensitive to them
Agreed. Nitrites/nitrates are no good. Find an alternative source of protein! Say, FISH!
Aged cheese and fermented foods: Contain tyramine and histamines, known to trigger headaches for some people
Like red wine, a common migraine trigger. But if you eat these foods and are feeling well, more power to you.
Salty and high-sugar foods: High sodium and sugar can lead to dehydration or rapid blood sugar changes, both of which are associated with headache onset
My problem with this recommendation is how does one define “salty” or “high-sugar” foods? The body needs salt, and the body needs sugar. Excess salt, as found in preserved goods and many (very delicious) sauces, can be unhealthy and precipitate fluid shifts, leading to headaches, hypertension, heart failure, and other adverse health outcomes. Foods with large amounts of simple carbohydrates (think, anything that is sweet) can also cause diabetes, kidney failure, nerve disease, and other problems—including HEADACHES! Again, all things in moderation.
Artificial sweeteners (like aspartame) and MSG: Found in diet sodas and processed foods, they can be triggers for some people
These are tough to avoid. Certainly, more naturally occurring substances—fruits, vegetables, etc—are likely to be healthier for you. But if you have diabetes, or are extremely sensitive to blood sugar swings, these artificial substances may have benefits which outweigh the risks. Bottom line: Know your body.
Skipping meals or fasting: Going too long without food may trigger headaches due to drops in blood sugar
Honestly, if I had the determination to do this, I would be doing 16-hour intermittent fasting. For patients who can go that long without food (calories), this can help people achieve and maintain a healthy body weight, influence healthy amounts of circulating stress hormones, and reduce cardiovascular events.
Dehydration: Even mild dehydration can cause headaches; ensure consistent fluid intake throughout the day
For some patients (e.g., those with heart failure), water restriction is important. For most of us, we are more likely to experience problems when dehydrated. Fluids! Fluids! Fluids!!
Highly processed foods: Foods with preservatives, artificial colors, or flavors may contribute to headaches for people who are sensitive
I generally agree with this recommendation, however, like artificial sweeteners, its a risk/benefit question you have to ask yourself. It may be less expensive and more manageable to buy that pre-made lasagna or get the fresh salmon “with added color” rather than buy the laundry list of organic pasta ingredients ($$) or the wild caught sockeye ($$$). And there are often plenty of great nutrients in these food choices which you would not otherwise get. Whenever there is a question as to which ingredients or foods may contribute to your migraines, a headache diary is a great way to evaluate these things retrospectively.
Other important tips:
Eat regular, balanced meals and snacks to avoid blood sugar drops
Regular meals? Sure. Balanced meals? What do you mean? Snacks? It depends. I treated a stroke patient this week who had suffered from major heart disease, multiple vessel bypass, and he was eating fried rice in his hospital chair. He asked me, “I don’t get it, why did I have a stroke? I take all my medicines.” It’s not about regular meals, or balanced meals, it’s all about what balances your meals. Fresh fruits, fresh vegetables, avoiding preservatives, limiting fried foods, simple starches (desserts, soda, etc) are a good first start. And if you’re lost, just like this post, consider asking AI for ideas!
Keep a headache diary: Tracking your food, drink, and headache patterns will help you identify your unique triggers
Generally, this is not a bad idea. I give this recommendation an “acceptable” rating because it doesn’t really change your habits. You have to be proactive about this. Learn from your past behaviors to guide future decisions. If your headaches often occur on weekends after dinner out at the local Chinese restaurant, perhaps reconsider what you are ordering from that restaurant or choose an alternative cuisine. If you find this improves your headaches, its a good indicator that restaurant or its food may not be the best for your brain health!
Get enough sleep and manage stress, as both are strongly linked to headache frequency and severity
Easier said than done. Personally, it took me two hours to fall asleep last night as I was anxious worried about my dog who is battling lymphoma and vomited a few times in our bedroom. “Get enough sleep” you say? Yeah, I’m doing my best. Even so, good sleep promotes healthy brainwave changes, replenishes energy stores, and improves your mood—not to mention prevents migraine headaches! Ensuring you have a consistent sleep structure is an easy first step. Other recommendations have been provided in an earlier post. And if you are having trouble with stress, just like your headaches, identifying and managing triggers is a great first step. Struggling with depression is no way to live a healthy, migraine free way of living.
Overall, not bad! I give these recommendations a solid B+.