How to Stop Headaches Using Science-Based Approaches | Huberman Lab Podcast

Andrew Huberman・2 minutes read

The Huberman Lab podcast delves into different types of headaches, their underlying biology, and effective treatments ranging from natural remedies to prescription drugs, emphasizing the importance of understanding the specific headache type for tailored treatment approaches. Various treatments like creatine, omega-3 supplementation, herbal remedies, essential oils, and acupuncture can significantly reduce the frequency and intensity of headaches without replacing prescription medications for chronic conditions like migraines.

Insights

  • Different types of headaches, such as tension, migraine, cluster, hormonal, and traumatic brain injury-related headaches, have distinct underlying biologies and origins in muscles, meninges, nerves, or inflammation.
  • Understanding the specific type of headache is crucial for selecting the most effective treatment approach tailored to address the involved tissues and mechanisms causing the pain.
  • Treatments for headaches range from prescription drugs to natural remedies like creatine, omega-3 fatty acids, herbal remedies, essential oils, and acupuncture, which can alleviate headache frequency and intensity effectively.
  • Natural treatments grounded in solid biological understanding can address muscular pain, vasodilation, and other headache mechanisms, often being as effective or more so than traditional medications.
  • Omega-3 fatty acids, particularly EPA, have shown promising results in reducing headache severity and frequency across various headache types, with dietary adjustments in omega-3 and omega-6 fatty acids proving beneficial.
  • While treatments like creatine, omega-3 fatty acids, herbal remedies, essential oils, and acupuncture can be effective in managing headaches, they are not intended to replace prescription medications, especially for chronic conditions like migraines, emphasizing the importance of consulting a healthcare provider for appropriate treatment.

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Recent questions

  • What are some common types of headaches?

    The summary discusses different types of headaches, including migraines, tension headaches, cluster headaches, hormonal headaches, and headaches related to traumatic brain injuries. Migraines are recurring and more prevalent in females, often accompanied by an aura. Tension headaches are common and can be caused by factors like stress and sleep deprivation. Cluster headaches are excruciatingly painful and neural in origin, often occurring behind the eye. Hormonal headaches are linked to low estrogen and progesterone levels, while traumatic brain injury-related headaches can result from various accidents.

  • How can natural remedies help with headaches?

    Natural remedies for headaches were highlighted in the summary as effective alternatives to traditional medications. These remedies are grounded in solid biological understanding and can address underlying mechanisms of headaches, such as muscular pain, vasodilation, and inflammation. Herbal treatments, essential oils like peppermint and eucalyptus, and acupuncture were mentioned as natural options for headache relief. These remedies have shown to alleviate pain through specific mechanisms, providing relief without the potential side effects associated with prescription drugs.

  • What role do omega-3 fatty acids play in managing headaches?

    Omega-3 fatty acids, specifically EPA, have been shown to reduce the frequency and intensity of various types of headaches, including tension, migraine, and hormone-related headaches. Studies have demonstrated that increasing omega-3 intake while moderating omega-6 fatty acids in the diet can lower the prevalence of severe headaches and migraines. Omega-3 fatty acids possess anti-inflammatory properties that can alleviate pain and inflammation associated with headaches, making them a beneficial supplement for headache management.

  • How can photophobia be managed in individuals experiencing headaches?

    Photophobia, or heightened sensitivity to light, is common in migraines and can be a key indicator of an impending migraine attack. To manage photophobia, individuals can shift to using longer-wavelength light like dim red or orange light to avoid activating pain-sensing neurons. Red light bulbs, easily purchased online, can help reduce photophobia-triggered pain and pressure in the head. Additionally, red lights can limit cortisol release, aiding in evening and nighttime relaxation and sleep preparation, providing relief for those experiencing headaches.

  • What are some alternative treatments for tension headaches?

    The summary mentions alternative treatments for tension headaches that can provide relief without the potential side effects associated with traditional medications. Botox injections derived from botulinum neurotoxin can offer long-lasting relief by relaxing hyper-contracted muscles. Herbal and oil-based treatments containing ingredients like chamomile and apigenin can serve as natural alternatives for headache relief, potentially enhancing sleep quality. Studies have shown that certain oils and herbs, such as peppermint and eucalyptus, can effectively reduce tension headaches, offering individuals alternative options for managing their symptoms.

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Summary

00:00

"Huberman Lab podcast: Headache types and treatments"

  • The Huberman Lab podcast discusses science and science-based tools for everyday life, hosted by Andrew Huberman, a professor at Stanford School of Medicine.
  • Headaches are common and can be debilitating, affecting work, socializing, sleep, and exercise.
  • Different types of headaches include migraines, tension headaches, and cluster headaches, each with unique underlying biology.
  • Understanding the type of headache is crucial for selecting the best treatment options.
  • Treatments for headaches range from prescription drugs to natural remedies, with natural treatments often being as effective or more so than traditional medications.
  • Natural treatments are grounded in solid biological understanding and can address muscular pain, vasodilation, and other underlying mechanisms of headaches.
  • The podcast aims to provide free science-related information to the public, with sponsors like Thesis, Element, Maui Nui, and Momentous Supplements.
  • Tension headaches are mainly caused by muscular issues, while headaches involving the meninges result from changes in the tissues surrounding the brain.
  • Vasodilation, the widening of arteries and blood vessels, can lead to headaches due to pressure on the brain and surrounding tissues.
  • Pain receptors in the tissues surrounding the brain, such as the dura, meninges, and vasculature, contribute to the intense pain and pressure experienced during headaches.

13:58

Headache Types: Causes and Treatments Explained

  • Vasodilation is different from muscular tension in causing pain, leading to various types of headaches.
  • Neural and inflammatory responses are two additional sources of pain to consider in understanding headaches and their treatments.
  • Cluster headaches are neural in origin, arising deep within the head behind the eye due to trigeminal nerve activation.
  • Trigeminal nerve branches extend to the eye, mandible, and nasal area, causing pain behind the eye in cluster headaches.
  • Inflammation is a signaling process in the body, releasing molecules like cytokines to indicate issues in a specific tissue.
  • Sinus areas around the head, including the nose, mouth, and eyes, can become inflamed, leading to sinus headaches.
  • Inflammation triggers a broad signal in the body, causing pain mechanisms in various tissues like nerves, meninges, and muscles.
  • Different types of headaches have origins in muscles, meninges, nerves, and inflammation, sometimes in combination.
  • Pain perception is always neural in origin, with nerve cells carrying pain signals, regardless of the headache type.
  • Understanding the different headache types helps pinpoint the involved tissues and determine the most effective treatments for relief.

27:45

Neurons and Factors in Treating Headaches

  • Different types of neurons play a crucial role in determining how to treat headaches: motor neurons, sensory neurons, and modulatory neurons.
  • Tension headaches are common and can be caused by various factors like sleep deprivation, stress, and caffeine intake.
  • Treatment for tension headaches can involve targeting motor neurons to relax muscles, adjusting sensory input, or modulating modulatory neurons.
  • Migraine headaches are recurring and more prevalent in females, with varying prevalence rates reported in studies.
  • Pregnancy seems to offer some protection against migraines, but the exact reasons are not fully understood.
  • Migraine headaches often come with an aura, a sense of anticipation before the headache starts, indicating a deep neural origin.
  • Vasodilation, or the widening of blood vessels, is a prominent feature of migraine headaches, offering specific treatment avenues.
  • Photophobia, heightened sensitivity to light, is common in migraines and can be a key indicator of an impending migraine attack.
  • Understanding the type of headache is crucial for selecting the most effective treatment approach tailored to the specific headache type.
  • Addressing photophobia and vasodilation can be essential in managing and potentially preventing the onset and severity of migraine headaches.

41:36

Headaches: Causes, Types, and Treatments

  • Aspirin is an anti-inflammatory that affects vasodilation and vasoconstriction, allowing more blood flow through arteries, vessels, and capillaries.
  • Migraines involve hyperdilation of blood vessels and activation of sensory neurons, causing extreme headaches; aspirin may not be the best choice for migraine treatment.
  • Coffee can cause vasoconstriction or vasodilation, impacting headaches differently based on the type; caffeine can alleviate some headaches if taken early.
  • Tension, migraine, and cluster headaches have distinct underlying biologies; cluster headaches originate deep within the head, often on one side, behind the eye or nose.
  • Herpes simplex virus type 1 can cause cold sores and inflame the trigeminal nerve, leading to cluster headaches; symptoms include droopy eyelid, pupil constriction, tearing, and nasal discharge.
  • Cluster headaches are excruciatingly painful, lasting 30 minutes to three hours, often occurring during sleep, more common in men, and associated with circadian mechanisms.
  • Hormonal headaches can result from low estrogen and progesterone levels impacting vasodilation and vasoconstriction; common during the first week of the menstrual cycle when both hormones are low.
  • Estrogen and progesterone play crucial roles in gene expression and cell surface binding, affecting vasodilation and vasoconstriction; low levels can lead to hormonal headaches.
  • Understanding the hormonal headache's origins can help prevent or treat it effectively during the low estrogen and progesterone phase of the menstrual cycle.
  • Headaches associated with head hits, including traumatic brain injuries, can occur even without severe brain damage; assessing brain injury effects can be challenging due to the delayed onset of symptoms and the need for specialized equipment for diagnosis.

55:04

Non-Sports Traumatic Brain Injury: Causes and Solutions

  • Traumatic brain injury, including concussions, can result from various activities beyond sports, such as bicycle accidents, playground incidents, and construction mishaps.
  • While sports-related concussions receive significant attention, the majority of traumatic brain injuries stem from accidents at work or during transportation.
  • More than 90% of traumatic brain injury cases presenting with symptoms like consistent headaches, disrupted sleep, altered mood, and cognition are not sports-related but due to accidents.
  • Headaches following head impacts or traumatic brain injury can stem from various causes, including swelling in brain tissue or the meninges surrounding the brain.
  • Adequate deep sleep is crucial for mental and physical health, aiding in reducing headache frequency and recovery post-traumatic brain injury.
  • Proper exposure to sunlight throughout the day and avoiding artificial light at night can positively impact brain health and offset the effects of traumatic brain injury.
  • Essential factors for maintaining and enhancing health include sleep, exercise, sunlight exposure, proper nutrition, and healthy social connections.
  • Creatine supplementation, typically known for enhancing muscle performance, has shown promise in reducing headache intensity and frequency post-traumatic brain injury.
  • In a pilot study, individuals supplemented with creatine at a higher dosage than usual for sports performance, resulting in a significant decrease in headache frequency post-traumatic brain injury.
  • Creatine's ability to regulate calcium levels in brain tissue may contribute to improved cognitive function and reduced symptoms like headache, dizziness, and fatigue following traumatic brain injury.

01:09:07

Omega-3 Reduces Headaches, Omega-6 Moderation Vital

  • Creatine supplementation significantly reduced dizziness, fatigue, and chronic fatigue in individuals, particularly those with traumatic brain injuries (TBI).
  • Creatine monohydrate is a cost-effective and safe supplement that showed significant long-term impact on headaches in TBI patients.
  • TBI patients are advised to prioritize sleep, exercise, and avoid further brain injuries, but few safe and effective treatments exist for TBI-related symptoms.
  • Omega-3 fatty acids, specifically EPA, have shown to reduce the frequency and intensity of various types of headaches, including tension, migraine, and hormone-related headaches.
  • Omega-3 fatty acids can be sourced from foods like fatty fish or supplements, while omega-6 fatty acids, common in seed oils, should be moderated for optimal health benefits.
  • Studies have shown that increasing omega-3 fatty acids while reducing omega-6 fatty acids in the diet can lower the prevalence of severe headaches and migraines.
  • Long-chain omega-3 fatty acids possess anti-inflammatory properties that can alleviate pain and inflammation associated with headaches.
  • A 2018 study involving over 12,000 individuals demonstrated the analgesic effects of omega-3 fatty acids, particularly when omega-6 fatty acids were reduced in the diet.
  • A 2021 randomized controlled trial confirmed the benefits of dietary adjustments in omega-3 and omega-6 fatty acids for reducing headaches in adults with migraines.
  • Increasing omega-3 fatty acids intake, either through diet or supplementation, has shown promise in reducing the severity of tension-type headaches and migraines.

01:23:03

Omega-3 Intake Reduces Headaches Significantly

  • Study involved people ingesting diets with increased Omega-3s (EPA and DHA), increased EPA and DHA with reduced linoleic acid, or a control diet with average Omega-3 and omega-6 intake.
  • Results showed robust reduction in headaches, particularly for subjects increasing Omega-3s and reducing linoleic acid intake.
  • Omega-3 and omega-6 fatty acids likely affect headaches by either offsetting or exacerbating them through inflammation pathways.
  • Increasing linoleic acid and omega-6 intake may lead to more inflammation, evident in conditions like cgrp-associated headaches.
  • Omega-3 intake can counteract inflammation and pain through known analgesic and anti-inflammatory pathways.
  • To reduce headaches, increasing Omega-3 intake to above 1 gram of EPA per day is crucial, achievable through liquid fish oil or capsules.
  • Intake of 1 gram or more of EPA per day is the critical threshold for reducing headache frequency and intensity.
  • Omega-3 supplementation not only benefits tension and migraine headaches but also improves outcomes for premenstrual syndrome-related headaches.
  • Omega-3 fatty acids have been considered as potent as non-steroidal anti-inflammatory drugs, with prescription forms available.
  • Supplementing with Omega-3 fatty acids above 1 gram per day of EPA can effectively reduce pain and inflammation, benefiting various types of headaches.

01:37:26

Managing Photophobia and Headaches Naturally

  • The thalamus, an egg-like structure in the brain, acts as a sensory relay, funneling information from various senses to different brain areas.
  • Intrinsically photosensitive ganglion cells connect to the lateral posterior thalamus (LP), which responds to bright light, including blue, green, and sunlight.
  • LP neurons communicate with sensory cortex areas not linked to visual perception but to pressure, pain, and other sensory information.
  • Pain detection in the meninges, tissues around the brain, is relayed through the thalamus, leading to photophobia triggered by bright light.
  • To manage photophobia, shift to using longer-wavelength light like dim red or orange light to avoid activating pain-sensing neurons.
  • Red light bulbs, easily purchased online, can help reduce photophobia-triggered pain and pressure in the head.
  • Red lights can also limit cortisol release, aiding in evening and nighttime relaxation and sleep preparation.
  • For tension headaches, common treatments involve non-steroidal anti-inflammatory drugs (NSAIDs), but they may lead to tolerance, liver issues, and temperature reduction.
  • Botox injections, derived from botulinum neurotoxin, can provide long-lasting relief for tension headaches by relaxing hyper-contracted muscles.
  • Herbal and oil-based treatments, like chamomile containing apigenin, can offer natural alternatives for headache relief, with potential effects on sleep enhancement.

01:51:12

"Herbal oils improve sleep, reduce headaches"

  • Herbal derivatives like apogenin can improve sleep and have potent effects.
  • Certain oils and herbs outperform non-steroid anti-inflammatory drugs for treating headaches.
  • A study on peppermint and eucalyptus oils showed significant pain reduction effects.
  • The study induced headache in subjects to measure muscle response and pain perception.
  • Different oil preparations were applied to the skin to test their effects on pain.
  • Peppermint and eucalyptus oils increased cognitive performance and muscle relaxation.
  • Menthol in oils activates sensory neurons, leading to pain relief and muscle relaxation.
  • Essential oils containing peppermint and eucalyptus can reduce tension headaches effectively.
  • Acupuncture, like essential oils, has been shown to alleviate pain through specific mechanisms.
  • Acupuncture activates sensory pathways and deactivates pain pathways, reducing inflammation.

02:05:36

Natural Treatments for Migraines and Headaches

  • Acupuncture is effective for tension type and migraine headaches, along with omega-3 fatty acids and essential oils.
  • The discussed treatments are not alternative but have a mechanistic basis, focusing on over-the-counter compounds, nutrition, and acupuncture.
  • The goal is to control health outcomes and reduce headaches with minimal side effects, not as replacements for prescription drugs.
  • A systematic review in 2020 explores herbal treatments for migraines, highlighting Menthol and peppermint oil's effectiveness.
  • Various herbal and essential oil treatments like coriander, Citron, damask Rose, chamomile, and lavender are examined.
  • Curcumin, also known as turmeric, has potent anti-inflammatory properties and is explored for migraine treatment.
  • Curcumin is generally safe up to 8,000 milligrams per day but can affect hormonal pathways, particularly DHT levels.
  • Curcumin inhibits nitric oxide, reducing vasodilation and intracranial pressure, improving migraine and headache frequency and intensity.
  • Curcumin should be used cautiously with anticoagulant medications due to its impact on cytochrome p450 and blood coagulation.
  • Omega-3 fatty acids, beneficial for menstrual-related headaches, are best obtained through supplementation to reach higher dosages, typically 2-3 grams per day.

02:19:33

Dangers of Spicy Peppers and Headache Treatments

  • Eating very spicy peppers can induce headaches and, in extreme cases, brain damage due to the hyper constriction of blood vessels in the brain caused by the inflammatory response triggered by extreme spiciness.
  • The Carolina Reaper pepper, known for its extreme spiciness, led to a man experiencing a Thunderclap headache and permanent brain damage after ingesting it at a pepper eating contest.
  • Different types of headaches were discussed, including tension headaches, migraine headaches, hormone-based headaches, cluster headaches, and traumatic brain injury-related headaches.
  • Various treatments for headaches were highlighted, such as creatine, omega-3 fatty acid supplementation, herbal remedies, essential oils, and acupuncture, which can reduce the frequency and intensity of headaches as effectively as non-steroidal anti-inflammatory drugs.
  • It was emphasized that while these treatments can be beneficial, they are not meant to replace prescription drugs prescribed by a physician, especially for chronic recurring headaches like migraines.
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