Headache

Sponsors: Thesis, LMNT, Maui Nui, Momentous

Headache Sources: Muscle Tension; Blood Flow & Meninges

Headache Sources: Neurons; Inflammation & Sinus Headache

3 Neuron Types, Pain, Tension Headaches

Tension Headaches

AG1 (Athletic Greens)

Migraine Headaches, Aura, Photophobia

Cluster Headaches

Hormone-Based Headaches, Menstrual Cycle & Menopause

Traumatic Brain Injury (TBI) & Headache, Baseline Health

Tool: Headache Treatment, Creatine Monohydrate & TBI

InsideTracker

Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid)

Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation

Hormone Headache Treatment & Omega-3s

Tool: Aura, Photophobia & Offsetting with Red Light

Tool: Tension Headache & Botox Treatment

Tool: Alternative Headache Treatments, Peppermint Oil, Menthol

Tool: Tension Headaches Treatment & Acupuncture

Tool: Migraine & Herbal Treatment, Caffeine Timing

Tool: Migraine Treatments & Curcumin (Turmeric)

Carolina Reaper Pepper & Thunderclap Headache

Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter

Headaches are a common issue that can be debilitating for some people. There are many different types of headaches, including migraine, tension, and cluster headaches, and treatments for headaches range from prescription and over-the-counter drugs to natural treatments. Tension headaches are caused by constriction of muscles around the skull and neck, while cluster headaches arise from the trigeminal nerve and are experienced as a deep pain behind the eye. Inflammation is a signal that something is wrong and can trigger pain mechanisms in the head and neck area. Pain is always neural in origin and different types of headaches require different treatments. Natural treatments can be just as effective as drug treatments, but without the side effects. Omega-3 fatty acids have been shown to reduce the frequency and intensity of headaches, including tension-type, migraine-type, and hormone-type headaches. Curcumin, also known as turmeric, is known to have potent anti-inflammatory properties and can be effective in treating different types of headache. Eating very spicy peppers can induce thunderclap headache and even brain damage.

- Headaches are a common issue that can be debilitating for some people
- There are many different types of headaches, including migraine, tension, and cluster headaches
- Treatments for headaches range from prescription and over-the-counter drugs to natural treatments
- Natural treatments can be just as effective as drug treatments, but without the side effects
- This podcast is part of Andrew Huberman's effort to bring zero cost science-related information to the public

- Thesis makes custom nootropics to bring your brain into specific states for specific types of work.
- Use code Huberman at checkout for 10% off your first box at takethesis.com/Huberman.
- Element is an electrolyte drink with the exact ratios of electrolytes (sodium, magnesium, and potassium) and no sugar.
- Maui Nui is a USDA certified wild harvesting system to help balance invasive deer populations on the Island of Maui.
- Get 20% off your first order at mauinuivenison.com/Huberman.
- Momentus Supplements library is constantly expanding at livemomentus.com/Huberman.

- Headache can be associated with traumatic brain injury, but can also occur without it
- Traumatic brain injury is a major goal of the clinical field, especially in relation to sports
- Most traumatic brain injury is caused by accidents, not sports
- Sleep, sunlight, nutrition, exercise, and social connection are essential for maintaining health and reducing headache
- There is no replacement for these things in the form of a pill or powder

- Creatine monohydrate supplementation has been shown to significantly reduce the intensity and/or frequency of headaches, including those caused by traumatic brain injury, tension headache, migraine headache, and cluster type headaches.
- Creatine monohydrate supplementation was studied in a pilot study of humans, with a dosage of 0.4 grams per kilogram of body weight per day.
- Results of the study showed a dramatic decrease in the frequency of headache, dizziness, and fatigue in those supplementing with creatine.
- Creatine monohydrate is relatively inexpensive and considered safe at the dosages used in the study.
- People with headache, and in particular, those with TBI, should consider supplementing with creatine and consult with their physician.

- InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and reach your health goals.
- It helps you understand what sorts of nutritional, behavioral, and supplementation-based interventions you might want to take on to adjust metabolic factors, hormones, lipids, and other things that impact your health.
- InsideTracker's ultimate plan now includes a measure of apolipoprotein B, which is predictive of cardiovascular function, disease, brain health, and longevity.
- Get 20% off any of InsideTracker's plans by visiting insidetracker.com/Huberman.

- Omega-3 fatty acids have been shown to reduce the frequency and intensity of headaches, including tension-type, migraine-type, and hormone-type headaches.
- Omega-3 fatty acids can be sourced from food, both animal-based and plant-based, or supplemented.
- Omega-6 fatty acids are commonly found in seed oils and can be consumed in excess.
- A 2018 study found that increasing omega-3 fatty acids and reducing omega-6 fatty acids was associated with a lower prevalence of severe headache or migraine.
- Omega-3 fatty acids have an anti-inflammatory effect and can reduce pain.

- Two studies have found that increasing omega-3 fatty acids and reducing linoleic acid can lead to a robust reduction in headache frequency and intensity.
- Omega-3 fatty acids are thought to reduce inflammation and pain pathways associated with headaches.
- A meta-analysis found that taking 1 gram or more of EPA omega-3 fatty acids per day is the critical threshold for reducing headache frequency and intensity.
- Omega-3 fatty acids can also improve mood and can be taken in liquid or capsule form.

- Omega-3 fatty acid supplementation has been shown to reduce the frequency and intensity of tension type and migraine type headaches.
- Omega-3 fatty acids have been found to reduce the severity of PMS symptoms, including pain related symptoms associated with headache.
- Omega-3 fatty acids are available in supplement form, as well as in prescription form, indicating their potency in dealing with analgesic effects.
- Supplementing with omega-3 fatty acids (above 1 gram per day of EPA) can reduce the frequency and intensity of 70% of all types of headaches.
- Omega-3 fatty acids may also be beneficial for other types of headaches, though this has not been evaluated.

- Photophobia and aura are two forms of headache that can be debilitating.
- Photophobia is caused by bright blue and green light activating neurons in the eye that connect to the brain.
- Aura is caused by a wave of lowering levels of electrical excitability originating in the visual cortex.
- To reduce photophobia, use dim red light instead of bright blue and green light.
- Red light can also help reduce cortisol levels in the evening and improve sleep.

- Tension headaches are muscular in origin and are often treated with non-steroid anti-inflammatory drugs (NSAIDs).
- NSAIDs can be hard on the liver and can offset the benefits of exercise.
- Botox injections can provide long-lasting relief from tension headaches.
- Botox is a safe treatment, given in low doses and locally.

- Peppermint and eucalyptus oil preparations can reduce the intensity of headache pain
- These oils can increase cognitive performance while in pain
- They have a muscle-relaxing and mentally-relaxing effect
- Menthol and peppermint activate certain channels in sensory neurons that respond to cooling
- Essential oils applied to the skin can reduce symptoms of tension headache
- They can have a more potent effect than non-steroid anti-inflammatory drugs

- Acupuncture has been used for thousands of years to treat headache and other forms of pain.
- Many insurance companies will now pay for acupuncture as an insured practice.
- Chufu Ma's laboratory at Harvard Medical School has studied the mechanisms of acupuncture and found that precise needle insertion sites can activate sensory pathways and deactivate pain pathways.
- Acupuncture has been shown to be effective for tension-type and migraine headaches.
- Acupuncture can reduce inflammation and activate anti-inflammatory pathways.

- Tension headaches are caused by constriction of muscles around the skull and neck
- Meninges and dura are tissues that line the outside of the brain and provide a buffer between the brain and the skull
- Vasodilation (widening of arteries, blood vessels, and capillaries) can cause pressure between the brain and the skull, leading to headache
- Tension headaches and headaches caused by vasodilation are different and require different treatments

- This episode is not about alternative treatments, but rather approaches to dealing with headache that are grounded in nutrition or behavioral practices.
- Menthol and peppermint oil can be effective in treating tension-type and migraine headaches.
- Caffeine can be a vasodilator and a vasoconstrictor, depending on the amount of adenosine in the system.
- It is not easy to predict who will experience relief or exacerbation from caffeine.
- Caffeine affects both the vasodilation and vasoconstriction pathways.

- Curcumin, also known as turmeric, is known to have potent anti-inflammatory properties
- Studies have shown that curcumin can be effective in treating different types of headache, including migraine
- Dosages of 80 milligrams per day, taken alongside 2.5 grams of omega-3 fatty acids, have been shown to reduce the frequency and intensity of headaches
- Curcumin can inhibit cytochrome P450, so caution should be taken when taking anticoagulants
- Talk to a doctor before adding or removing curcumin from a supplement regimen

- Different types of headaches include tension, migraine, cluster, hormonal, and traumatic brain injury-related
- Treatments for headaches include prescription drugs, non-steroid anti-inflammatory drugs, omega-3 fatty acid supplementation, herbal remedies, essential oils, and acupuncture
- Eating very spicy peppers can induce thunderclap headache and even brain damage

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- Headaches can be caused by muscular, meningeal, neural, and inflammatory responses.
- Cluster headaches arise from the trigeminal nerve and are experienced as a deep pain behind the eye.
- Inflammation is a signal that something is wrong and can trigger pain mechanisms in the head and neck area.
- Pain is always neural in origin.
- Different types of headaches require different treatments.

- There are three types of neurons: motor neurons, sensory neurons, and modulatory neurons
- Motor neurons control the contraction of muscles
- Sensory neurons respond to events in the environment or the body
- Modulatory neurons adjust the relationship between sensory and motor neurons
- Tension headaches can be treated by targeting motor, sensory, or modulatory neurons
- Painkillers can have side effects, so behavioral approaches can be used to modulate communication between sensory and motor neurons

- Headaches are a common phenomenon and understanding the different types can help identify the best treatment.
- Tension-type headaches often start as a halo or headband around the forehead and can extend to the jaw, neck, and upper back.
- Tension-type headaches are often caused by chronic psychological stress, lack of sleep, and lifestyle issues.
- They can be localized to one area, such as the back or front of the head, or one side of the head.
- The Huberman Lab Podcast offers free tools and science-based advice to help manage stress.

- Athletic Greens (now AG1) is a vitamin mineral probiotic drink that covers all of your foundational nutritional needs
- Taking Athletic Greens provides probiotics for gut health, which is important for communication with the brain, immune system, and other biological systems
- Athletic Greens also contains adaptogens, vitamins, and minerals to meet foundational nutritional needs
- Athletic Greens tastes great
- Go to athleticgreens.com/Huberman to get 5 free travel packs and a year's supply of vitamin D3K2

- Migraine headaches are more common in females than males, with prevalence rates ranging from 6-43%.
- Migraine headaches are recurrent and can be debilitating.
- Migraine headaches have a deep neural origin and are characterized by vasodilation, photophobia, and aura.
- Treatment for migraine headaches should be tailored to the individual and should take into account vasoconstriction and photophobia.
- Caffeine can be a potent treatment for headache, but its effects depend on the type of headache.

- Cluster headaches are unilateral and originate deep within the head, often behind the eye or nose region.
- They are caused by the trigeminal nerve and can be triggered by the herpes 1 virus.
- Symptoms include droopy eyelid, meiosis, lacrimation, and nasal discharge.
- Treatments for cluster headaches should address the neural issue, not the dilation or constriction of blood vessels.

- Hormonal headaches are caused by changes in gene expression due to steroid hormones like estrogen and testosterone.
- Low estrogen and progesterone can cause headaches due to their impact on vasodilation and vasoconstriction and the inflammatory response.
- Hormonal headaches are most likely to occur during the first week of the menstrual cycle when estrogen and progesterone are at their lowest.
- To prevent or treat hormonal headaches, it is important to understand what estrogen and progesterone normally do.

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