< previous page | page_41 | next page >
Page 41
| Reduce caffeine (coffee, tea, cola, chocolate). |
| Reduce salt. |
| Increase complex carbohydrates, such as peas, rice, squash, beans, corn, potatoes. |
| Increase potassium-rich foods such as potatoes, asparagus, celery, apricots, grapes, carrots, broccoli, Brussels sprouts, cauliflower, noncitrus fruits. |
| Increase magnesium-rich foods such as dark green-vegetables, legumes, whole grains. |
| Limit alcohol intake. |
| Limit sweets. |
| Consider taking the following supplements: |
| Magnesium200 to 300 mg twice daily. |
| MaxEPA (fish oil)3 to 4 grams daily with meals. 15 |
| Self-Massage for Headaches |
| The following self-massage can provide relief from headache pain. Sit comfortably in a chair, taking care to breathe freely through the diaphragm. Cradle the back of your neck with your hand and squeeze gently, slowly rolling your head from side to side. Release for a few moments, then again squeeze your neck, slightly increasing the pressure. Repeat squeezing and releasing 20 times. Next, using your fingertips, press into any areas in your neck and shoulders that are sore or tender, moving your arms and shoulders in a gentle, rhythmic motion. Continue this for several minutes, until your headache fades. |
| Doing this massage periodically throughout the day will often prevent headaches from reoccurring. They can also be performed by a partner. As you seat yourself, have your partner stand behind you and follow the above instructions. |
< previous page | page_41 | next page >

If you like this book, buy it!