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How to Stop Headaches Using Science-Based Approaches — Whalespan

Content›Video›How to Stop Headaches Using …

How to Stop Headaches Using Science-Based Approaches

Andrew Huberman2h 27m · 2023-02-06

Support Rate

74%

162 of 220 claims supported

Support rate

162 of 220 claims supported

162 supported58 partial / not

Claims from this content

163

✓Well SupportedAG1 is a vitamin, mineral, probiotic drink with adaptogens designed to meet foundational nutritional needs and provide insurance for adequate fruit and vegetable intake.✓Well SupportedAndrew Huberman drinks Athletic Greens twice a day, typically once in the morning and again in the afternoon or late afternoon, mixed with water and lemon or lime juice.✓Well SupportedProbiotics in Athletic Greens are vital for microbiotic health, which communicates with the brain and immune system to impact immediate and long-term health.✓Well SupportedMost people should aim for one gram of quality protein per pound of body weight daily to optimize muscle protein synthesis, reduce appetite, and support metabolic health.✓Well SupportedSingle-ingredient supplement formulations allow for flexible dosing strategies.

More from Andrew Huberman

Andrew Huberman on Creatine

Huberman X thread: creatine and aging

Andrew Huberman on Morning Sunlight

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓Well SupportedCreatine supplementation, at approximately 5 grams per day for a 180-pound individual, enhances muscle performance, power output (12-20%), hydration, and reduces fatigue.

✓Well SupportedThesis designs custom nootropics to achieve specific brain-body states.

✓Well SupportedDim red light at night promotes alertness without inhibiting melatonin production or increasing cortisol.

✓Well SupportedOmega-3 fatty acids reduce pain and inflammation, thereby reducing the frequency and intensity of different kinds of headache.

✓Well SupportedElectrolyte drinks with zero sugar and appropriate ratios of sodium, magnesium, and potassium can improve mental and physical functioning when well-hydrated.

✓Well SupportedCreatine may play a role in stabilizing brain energy metabolism, potentially protecting against mood disturbances, cognitive fatigue, and traumatic brain injury.

✕Not SupportedCaffeine has a half-life of 5 hours and can disrupt sleep architecture if consumed after 12:00 p.m.

✓Well SupportedResearch into creatine's effects on the brain is expanding.

✓Well SupportedPeppermint, eucalyptus, and menthol oils are potent treatments for tension-type headache.

✓Well SupportedSupplementing with creatine monohydrate may help offset headaches, particularly in individuals with TBI.

✓Well SupportedFor therapeutic effects, omega-3 doses likely need to be much higher than the recommended 450 milligrams, with studies using doses around three grams per day.

✓Well SupportedConcussions from car accidents and construction injuries are more common causes of TBI and concussion than those from football.

✕Not SupportedCurcumin is a potent inhibitor of dihydrotestosterone (DHT), which can lead to reductions in libido in sensitive individuals.

✕Not SupportedCurcumin may negatively affect testosterone production in both men and women, including in the context of prostate cancer treatment.

✓Well SupportedOmega-3 fatty acids are important structural constituents of cell membranes, including those in neurons, and contribute to tissue construction.

✓Well SupportedWhen adenosine levels are low, caffeine ingestion is less likely to cause vasoconstriction and may lead to vasodilation.

✓Well SupportedSteroid hormones like testosterone and estrogen can alter gene expression and influence traits such as muscle growth.

◐Partially SupportedCaffeine can cause vasoconstriction by blocking adenosine, potentially relieving headaches associated with vasodilation.

◐Partially SupportedThe foundational practices for health are sleep, exercise, food, sunlight, and social connection.

◐Partially SupportedCaffeine's effect on headaches is bimodal, with some individuals experiencing relief and others exacerbation.

◐Partially SupportedMigraine headaches are substantially more prevalent in females than males, and this difference does not appear to be related to the ovulatory menstrual cycle.

◐Partially SupportedUnderstanding the specific type of headache and its underlying biology allows for straightforward selection of the best treatment options.

◐Partially SupportedDaily curcumin (80mg) alongside omega-3 fatty acids (2.5g) significantly reduces migraine frequency and intensity.

◐Partially SupportedEPA intake should be above 1000 milligrams per day to support good mood, healthy metabolism, and cardiovascular factors.

✓Well SupportedOmega-3 fatty acids are powerful regulators of the inflammatory process, partly through resolvins produced from DHA metabolites.

◐Partially SupportedIncreasing omega-3 fatty acid intake and decreasing omega-6 intake reduces the severity and frequency of headaches.

◐Partially SupportedThe dura can be involved in generating headache pain.

◐Partially SupportedCurcumin can inhibit cytochrome P450, requiring caution for individuals taking anticoagulant medications.

◐Partially SupportedMost people consume 5-10% of their calories from linoleic acid, often due to consuming 5-7 tablespoons of seed oils daily.

◐Partially SupportedApigenin, a component of chamomile, can augment sleep and is included in a zero-cost sleep toolkit available on the Huberman Lab website.

✓Well SupportedPrescription forms of Omega-3 fatty acids indicate their potency for analgesic, anti-inflammatory effects, and cardiovascular improvements.

◐Partially SupportedThe quantity of EPA within omega-3 fatty acids appears to be the most impactful for certain health metrics.

◐Partially SupportedTension-type headaches can be localized to one area of the head and are often due to tension in the neck muscles.

◐Partially SupportedTopical application of peppermint and eucalyptus oil in ethanol can reduce pain and increase cognitive performance.

◐Partially SupportedCluster headaches originate from deep within the head, often behind the eyes, and are neural in origin.

◐Partially SupportedUsing dim orange and red light can manage photophobia by avoiding activation of retinal ganglion cells.

◐Partially SupportedCluster headaches are primarily a neural issue related to the trigeminal nerve.

◐Partially SupportedLow levels of estrogen and progesterone, not high levels, contribute to hormonal headaches.

◐Partially SupportedIndividuals with chronic headaches should consult with a physician before adding or removing creatine monohydrate from their regimen.

◐Partially SupportedUsing dim red lights indoors can help offset early signs of photophobia and aura, potentially reducing the probability of developing a migraine or other headache.

◐Partially SupportedNeurons in the lateral posterior nucleus of the thalamus respond to bright blue light, green light, or any bright light.

◐Partially SupportedIf sleep is insufficient due to stress, the stress itself is the primary problem.

◐Partially SupportedIncreasing omega-3 fatty acids while reducing omega-6 fatty acids is beneficial for reducing pain and inflammation.

◐Partially SupportedThe effectiveness of treatments like creatine, omega-3s, herbal remedies, essential oils, and acupuncture in reducing headache frequency and intensity can be comparable to non-steroidal anti-inflammatory drugs (NSAIDs).

◐Partially SupportedThe hypothesis behind TBI creatine studies is that increasing brain creatine stores improves cognitive function.

◐Partially SupportedCreatine may improve cognition following traumatic brain injury, but medical consultation is essential.

✕Not SupportedNSAIDs can offset adaptive benefits of exercise because inflammation is a trigger for adaptation.

✓Well SupportedApoB levels naturally increase with age and contribute to cardiovascular disease.

✓Well SupportedNeurons rely heavily on calcium regulation for communication, and calcium becomes dysregulated after traumatic brain injury, impacting cellular energy production.

◐Partially SupportedCaffeine withdrawal symptoms include grogginess, headaches, and body aches, and caffeine acts as a mild analgesic.

✓Well SupportedIngesting more omega-6 fatty acids, particularly linoleic acid, appears to increase inflammation.

◐Partially SupportedThe brain lacks pain and touch receptors and has no sensation of its own.

◐Partially SupportedModulatory neurons allow overriding reflexes for movement decisions.

◐Partially SupportedViewing sunlight in the morning sets the circadian system, and avoiding bright artificial light at night prevents wake-up signals.

◐Partially SupportedHeadaches can originate from muscular, meningeal, neural, or inflammation-based sources, alone or in combination.

◐Partially SupportedHeadaches can be a consequence of head impacts, including traumatic brain injury and lower-level brain injuries, even in individuals without a diagnosed TBI.

◐Partially SupportedTargeting neural mechanisms, such as hypercontracted muscles in the head, jaw, and neck, can treat tension headaches.

◐Partially SupportedEssential oils, omega-3 fatty acids, and acupuncture have mechanistic bases and are not necessarily replacements for conventional treatments.

◐Partially SupportedSome headaches arise from muscular pain, while others are caused by excessive vasodilation, leading to pressure and swelling within the cranium.

◐Partially SupportedMotor neurons control muscle contraction, while other neurons control movements of limbs, digits, toes, and the heart.

◐Partially SupportedA 2020 systematic review analyzed herbal treatments for migraine, including menthol and peppermint oil.

◐Partially SupportedPrevalence estimates for migraine headaches vary, with some sources indicating 17% of women and 6% of men, while others suggest 43% of women and 17% of men.

◐Partially SupportedThe skull contains fenestrations that allow passage of fluids, indicating it is active living tissue.

◐Partially SupportedThe trigeminal nerve has three branches: ophthalmic, mandibular/lip, and nasal.

◐Partially SupportedInflammation is an efficient but non-specific signal that can be widespread.

◐Partially SupportedInflammation of the ophthalmic branch of the trigeminal nerve can cause deep pain behind the eye, tearing, and nasal discharge.

◐Partially SupportedPupil constriction that persists even in darkness can be a symptom of cluster headaches.

◐Partially SupportedCluster headaches are neural in origin, often involving the trigeminal nerve pathway.

◐Partially SupportedCluster headaches originate from deep within the head and are typically unilateral.

◐Partially SupportedMigraine headaches are defined as recurring attacks of headaches.

◐Partially SupportedInflammatory responses in the face or head area can lead to neural, meningeal, or muscular headaches.

◐Partially SupportedAssessing brain damage extent after head impact is difficult due to the unavailability of sensitive detection methods on-site and delayed manifestation of effects.

◐Partially SupportedAcupuncture relieves pain by deactivating pain pathways, activating pain-inhibiting pathways, relaxing muscles, and impacting neural pathways that influence pain-inducing molecules.

◐Partially SupportedAdjusting sensitivity to light may help short-circuit the onset and pathology of migraines.

◐Partially SupportedNeural pathways activated by extreme spice can cause extreme cerebrovasoconstriction.

◐Partially SupportedBotox injections are generally safe for headache treatment because they are given in very low, localized doses.

◐Partially SupportedCurcumin is generally safe at dosages up to 8,000 mg per day.

✕Not SupportedCaffeine can worsen headaches in some cases.

◐Partially SupportedCurcumin is effective in treating various headaches, including migraine, by inhibiting nitric oxide and reducing vasodilation.

◐Partially SupportedAcupuncture needles can be inserted without pain, often unnoticed.

◐Partially SupportedNeurons can be classified into three main types: motor neurons, sensory neurons, and modulatory neurons.

◐Partially SupportedSensory neurons detect internal body states such as pressure, pain, and gut sensations.

◐Partially SupportedPain receptors are present in the tissues surrounding the brain, such as the dura, meninges, and vasculature.

◐Partially SupportedBotox injections into muscles can treat tension headaches.

◐Partially SupportedSome NSAIDs can be hard on the liver.

✕Not SupportedStandard anti-inflammatories or treatments adjusting blood vessel dilation/constriction are unlikely to relieve or prevent cluster headaches.

◐Partially SupportedEarly and evening sunlight exposure, while limiting artificial light at night, supports pathways that can improve outcomes related to traumatic brain injury.

◐Partially SupportedSufficient deep sleep reduces headache frequency, improves TBI repair time, and enhances cognition.

◐Partially SupportedBehavioral approaches can be used to manage pain by turning off communication between sensory and motor neurons.

◐Partially SupportedHeadaches following head impacts can stem from swelling in the meninges, constriction of cerebrospinal fluid or blood flow, or local swelling and inflammation at the injury site.

◐Partially SupportedCluster headaches are extremely painful, with severe cases being exceedingly painful.

◐Partially SupportedThe dura is an exceedingly durable material, requiring a sharp razor blade to penetrate.

◐Partially SupportedTension headaches can be treated by targeting motor neurons to relax muscles, sensory neurons to reduce pain input, or modulatory neurons to alter pain perception.

◐Partially SupportedCluster headaches are linked to circadian mechanisms.

✕Not SupportedMany common painkillers can be sedative, habit-forming, or addictive.

◐Partially SupportedTension-type headaches are frequently caused by chronic psychological stress, lack of sleep, and other lifestyle issues.

◐Partially SupportedBotulinum neurotoxin (Botox) can provide long-lasting relief for tension-type headaches by causing muscles to relax.

◐Partially SupportedIf caffeine relieves headaches for an individual, it is unlikely to suddenly start worsening them.

◐Partially SupportedVasodilation is a prominent feature of migraine headaches.

✕Not SupportedInsufficient sleep, mistimed sunlight exposure, and excessive nighttime artificial light worsen traumatic brain injury impacts, including headaches.

◐Partially SupportedIncreasing omega-3 fatty acids and reducing linoleic acid reduced headache frequency and intensity in adults with migraine.

◐Partially SupportedTension headaches are often associated with jaw pain and neck tightness.

◐Partially SupportedHSV-1 is common, affecting up to 90% of people, and can be transmitted through skin and mucosal contact.

◐Partially SupportedInflammation is a signaling process that can indicate a tissue issue.

◐Partially SupportedInflammatory molecules (cytokines) signal to the body that there is an issue in a particular area.

◐Partially SupportedInflammation in any area of the body signals that something is wrong.

◐Partially SupportedExtremely spicy peppers can cause extreme vasoconstriction of the head and potentially brain damage.

◐Partially SupportedNatural treatments for headaches can be as effective or more effective than over-the-counter and some prescription drugs with fewer side effects.

◐Partially SupportedSpecific sensory neurons can detect light touch, firm touch, pain, light brushing on the skin, sound waves, and photons of light.

◐Partially SupportedMany NSAIDs do not work for many people or stop working after initial use.

◐Partially SupportedCreatine has laboratory data supporting clinical applications beyond sports performance, such as treating headaches.

◐Partially SupportedPhosphorylated creatine is stored in brain tissue and is important for cognitive functions.

◐Partially SupportedUnderstanding different headache types and their origins can help pinpoint effective treatments.

◐Partially SupportedTension headaches can arise from sleep deprivation, excessive caffeine intake, stress, or low-level infections.

◐Partially SupportedMany people consume excessive amounts of seed oils, leading to high calorie intake and potentially an imbalance of omega-6 to omega-3 fatty acids.

◐Partially SupportedOmega-3 fatty acids have anti-inflammatory properties similar to NSAIDs.

◐Partially SupportedHerpes Simplex Virus Type 1 (HSV-1) resides on the trigeminal nerve.

◐Partially SupportedSensory neurons communicate via action potentials and neurotransmitters but respond to environmental or internal body events without generating muscular contractions.

◐Partially SupportedVasodilation can cause headaches due to limited space for expansion within the skull.

◐Partially SupportedAcupuncture can reduce inflammation and the activity of forehead and temple muscles.

◐Partially SupportedUnderstanding the major types of headaches and their differences is crucial for identifying the best treatment approaches.

◐Partially SupportedAcupuncture has been shown to greatly reduce pain, particularly headache-related pain and back-related pain.

◐Partially SupportedAcupuncture is effective for the treatment of tension-type headache and migraine headache.

◐Partially SupportedTension headaches can be caused by hypercontracted muscles in the head, jaw, and neck.

◐Partially SupportedMigraine headache treatment may involve constricting blood vessels in the brain.

◐Partially SupportedThere is no replacement for actual sleep, sunlight, nutrition, or exercise in the form of pills, powders, or behavioral practices.

◐Partially SupportedSleep deprivation can cause photophobia.

◐Partially SupportedNeural pain is the final common pathway for headaches, regardless of their origin.

◐Partially SupportedThe brain and eyes are the most metabolically active tissues in the body.

◐Partially SupportedMigraine headaches have a deep neural origin, unlike tension headaches which originate from external muscle constriction.

◐Partially SupportedPhotophobia originates from intrinsically photosensitive melanopsin ganglion cells in the eye that are most responsive to bright blue or other short-wavelength light.

◐Partially SupportedShort-wavelength light strongly activates intrinsically photosensitive retinal ganglion cells.

◐Partially SupportedSpreading depression of neuronal activity is a chemoelectrical phenomenon characterized by reduced neuronal excitability.

◐Partially SupportedPhotophobia is common in migraine headaches and can signal an oncoming migraine.

◐Partially SupportedAura in migraines is thought to represent spreading depression of neuronal activity.

◐Partially SupportedAll experiences of pain, regardless of the source (e.g., pinprick, cut, stubbed toe, headache), are ultimately neural in origin and are signals carried by the nervous system and nerve cells.

✕Not SupportedAspirin may not be the best choice for migraine headaches due to hyper-dilation of blood vessels.

◐Partially SupportedCluster headaches are associated with unilateral, deep-seated pain, sudden onset during sleep, droopy eyelid, pupil constriction, tearing, and nasal discharge, stemming from neural inflammation.

◐Partially SupportedNeurons in the lateral posterior nucleus of the thalamus connect to sensory cortex areas involved in detecting meningeal pressure and pain.

◐Partially SupportedMenthol and eucalyptus activate TRP channels, inhibiting heat and pain pathways and activating cooling and pain relief pathways, leading to an analgesic effect.

◐Partially SupportedRepeated low-level impacts to the head, such as from heading a soccer ball, can lead to traumatic brain injury over time, even without a full concussion.

◐Partially SupportedCurcumin has potent anti-inflammatory properties that can potentially blunt adaptation responses to exercise.

◐Partially SupportedBright light, specifically blue and green light, can activate pain-sensing neurons in the meninges and contribute to intracranial pressure, leading to headache and photophobia.

◐Partially SupportedTemperature sensory pathways for cool and hot originate in the sensory epithelium and feed into the body.

◐Partially SupportedElement electrolyte drink contains sodium, magnesium, and potassium in exact ratios without sugar, supporting nerve cell function and overall bodily systems.

◐Partially SupportedNSAIDs like acetaminophen and ibuprofen can help tension headaches but may lead to tolerance.

◐Partially SupportedSpecific acupuncture needle insertion sites can activate sensory pathways, deactivate sensory-motor pathways, and modulate pain pathways.

✕Not SupportedIngesting extremely spicy peppers can cause severe vasoconstriction in the brain, leading to thunderclap headaches and potentially permanent brain damage or stroke.

◐Partially SupportedHormonal headaches can be influenced by diverse hormones including testosterone, estrogen, thyroid, and growth hormone.

◐Partially SupportedConsuming quality protein without ingesting excess calories is critical for immediate and long-term health.

◐Partially SupportedProper hydration and the presence of sodium, magnesium, and potassium in the correct ratios are crucial for optimal brain function, mood, and the function of all bodily systems.

✕Not SupportedNSAIDs can lower core body temperature, negatively impacting sleep-wake cycles, metabolism, and immune function.

◐Partially SupportedIncreasing omega-3 fatty acids is generally agreed upon by nutritionists and health professionals for cardiovascular health, immune system function, mood, and brain function.

◐Partially SupportedSteroid hormones like estrogen and testosterone can bind to cell surfaces and influence cellular functions independently of gene expression.

◐Partially SupportedCGRP activation is involved in calcium regulation, leads to vasodilation, and can create pain and pressure in the head.

◐Partially SupportedInflammation of the trigeminal nerve can cause herpes of the eye, which requires ophthalmologist consultation.

◐Partially SupportedOmega-3 fatty acids possess potent anti-inflammatory effects.

◐Partially SupportedPregnancy appears to be protective against migraine headaches.