If there’s one pain that I can’t tolerate – it’s headache. It’s that pounding migraine that everyone has experienced at some point in life, when you whole brain is palpitating and about to explode. You instinctively start to rub the temples and to compress the skull in an effort to relieve the cerebral bloating. And this intuitive reaction is probably the best thing to do, because you are actually massaging and alleviating the bulging blood vessels. If you’re at home you can soak your feet in icy cold water with sea salt to shrink the vessels back, but if you’re out you need to get a lemon-ginger-cinnamon blast a.s.a.p. The citric acid in lemon and the high content of vitamin C, coupled with the anti-inflammatory properties of ginger and cinnamon make the best blend for soothing headaches on the go.

Headaches are actually caused by altered blood flow and abnormal levels of naturally produced substances in the brain. When certain arteries dilate, blood flow is increased and cause pain producing chemicals to be released. Additionally, the dilation causes an increase in the natural substance levels, such as prostaglandins and serotonin. This makes the blood vessels lining the brain swell and creates pressure on nearby nerves. These nerves send pain signals to the body that are typically felt around the eye or temple region and can extend to the face, sinus, jaw, or neck. The chain of physical and chemical events in and around the brain that leads to migraine headaches is still unclear. What is known is that something activates a cascade of biochemical reactions that may trigger an inflammatory response and overexcitement of the trigeminal nerve, a major pain pathway which controls sensation in the face and head. This overexcitement spreads to other nerves in the “meninges”—the protective membrane covering the brain—and leads to pain and other migraine symptoms. In addition, high levels of toxins in the blood stream hike up the chances for a severe headache.

In order to figure out the cause of your headaches, you actually need to be more mindful as to when, where and how they arise. Usually, low levels of serotonin – a neurotransmitter that controls mood, sleep, and appetite cause painful blood vessel constriction. I’ve also noticed that dietary deficiency in magnesium, a mineral that is important for nerve function leads to perpetual headaches. Not to mention the hormonal fluctuations of estrogen in women, whether related to menstrual period, pregnancy, birth control pills, or hormone replacement therapy for menopause. Also, increased stress at home or at work can trigger a headache, as can a reduction in stress, such as finishing an important project or going on vacation. Don’t forget to watch out for hunger or dehydration, especially caused by a skipped meal. And avoid intense sensory stimuli like bright lights, loud sounds, strong odors or abrupt changes in sleep patterns or life style. Extreme weather changes that result in a fluctuating atmospheric pressure could also be the cause for an intense headache. Be very wary of antihistamines, decongestants, and blood pressure medications, as they tend to give you a giant headache.

And here’s the sad part – certain favorite foods containing chemicals like tyramine or phenylethylamine, two amino acids found in chocolate, alcohol, nuts, monosodium glutamate (MSG), aged cheeses, processed meats such as hot dogs or cold cuts, high levels of caffeine, and aspartame (the artificial sweetener) can be the culprits. Be sure to refrain from leftovers – if not stored properly in an airy container they could get very toxic. If you are the hot-dog lover, you got it give it up. Deli meats, like chicken, turkey, soy and sausages and pepperoni are full of nitrates – a sneaky migraine trigger. Of you like to snack dried fruits, like prunes, figs and apricots check the label for sulfates and food additives like hydrolyzed yeast and steer clear of aspartame – the artificial sweetener found in sugar and most chewing gums. Make sure to proceed with caution around these items…and you could save yourself a big headache!

And here’s the fun part – besides the lemon-ginger-cinnamon zest I mentioned earlier there are some herbal remedies and natural supplements that could free you from excruciating headaches. Of all the herbs and botanicals touted for migraine relief, “feverfew” is by far the most promising. It shares the same family as marigolds and chrysanthemums. Feverfew reduces the frequency and severity of headaches in chronic migraine sufferers, presumably by relaxing blood vessels and decreasing inflammation to improve circulation in the brain. Feverfew is also found in combination with riboflavin and magnesium in supplements formulated specifically for migraine prevention. In addition to fever few thrive on a diet rich in Omega-3 fats, found in flax seed or fish oil, and supplement with Coenzyme Q10 a vitamin-like substance produced by the body that helps enzymes create energy at the cellular level and helps reduce the frequency and severity of migraines.

And here’s the best part – there is migraine relieving yoga that you can do to chase the headache away. Indulge in our singular routine abounding with soothing spinal twists and calming forward bends to get an oxygen boost and re-direct the blood flow to the brain. Suddenly the tension will evaporate and you will enjoy a spacious and lucid mind.

This Yogea sequence integrates gentle massage with soothing and cleansing postures that relieve pain and help the body eliminate toxins from stress, environmental pollution, emotional meltdowns and improper diet. Gentle forward bends quiet the mind, and deep diaphragmatic breathing pumps oxygen to the brain to refresh the cells and restore the size and function of the blood vessels. Special emphasis is placed on re-directing the blood flow to the head while the pineal and pituitary glands are stimulated to secrete revitalizing hormones. Kneeling inversions and neck rolls release the pressure in the head and shoulders and elicit the parasympathetic nervous system response to rest the mind. Reclining forward and back bends and semi-inversions massage the cervical spine and nurture the hypothalamus – the body’s navigator to secrete life-sustaining and pain-relieving hormones. The effect is calming and soothing.