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About The Siuslaw news. (Florence, Lane County, Or.) 1960-current | View Entire Issue (March 26, 2016)
8 A SIUSLAW NEWS ❚ SATURDAY, MARCH 26, 2016 Walk-in group acupuncture Wednesdays J OEL F UHRMAN , MD High salt intake linked to headaches Siuslaw News Headaches, including migraines. are a common health issue affecting approximately one-fifth of all Americans. Several dietary factors are known to trigger headaches, including alco- hol, caffeine, chocolate, cheese, nuts, citrus fruits, processed meats, artificial sweeteners and fatty foods. However, salt is rarely mentioned as a potential trigger, and there has been little or no research on sodi- um intake and headaches published until recently. Salt intake in our modern food environment is unnatu- rally high; the average daily sodium intake worldwide is 3,950 mg (3,600 mg in the U.S.), far above the American Heart Association’s guideline of 1,500 mg/day, and the World Health Organization guideline of 2,000 mg/day. It has been estimated that 15 percent of all deaths from cardiovascular disease are due to excess salt intake. Processed foods, fast foods and restaurant foods are notoriously high in salt, and increasingly, these sources are where people’s meals come from. In addition to cardiovascular disease, high-salt diets are implicat- ed in bone loss, stomach cancer, autoimmune disease and possibly headaches, too. Researchers analyzed data on headaches from the DASH-Sodium trial (Dietary Approaches to Stop Hypertension), which tested the effects of two different dietary patterns, each with three levels of sodium, on blood pressure. The control diet was a typical American diet, and the experimental diet was the DASH diet. The DASH diet limits fats, red meat and sweets, is focused on vegetables, fruits and low-fat dairy, and also includes whole grains, poultry, fish and nuts. Within each diet, there were three different levels of sodium: 1150 mg/day (low), 2300 mg/day (intermedi- ate), 3450 mg/day (high). Overall, the risk of headache in participants assigned to the DASH diet was not any lower than that of those on the control diet. However, when low, inter- mediate and high sodium intake within each diet were compared, low sodium intake was associated with a reduced risk of headaches. Compared to the control diet with high sodium, the DASH diet with low sodium was associated with a 36 percent reduction in headaches. Is it because a high-salt diet could elevate blood pressure? The researchers aren’t sure. It is unclear whether elevated blood pressure pro- vokes headaches; reports on the relationship between blood pressure and headaches are inconsistent. Regardless, this study sug- gests that reducing dietary salt is an important part of a dietary plan to fend off headaches and provides another reason to limit added salt in the diet. Whether or not you have frequent headaches, sodium in excess is harmful. By pri- marily relying on the sodi- um present in natural foods and preparing most meals in the home, we can avoid most sources of added salt and take in adequate but not dangerously high levels of Deadlines for press releases are Mondays and Thursdays by noon. Email them to: www.shoppelocal.biz P RESS R ELEASES @T HE S IUSLAW N EWS . COM . sodium. Increased levels of cellular toxins and height- ened cellular inflammation are the chief causes of headache syndromes in gen- eral. A diet rich in phytonutri- ents and antioxidants is the key to resolution. I have uti- lized an eating plan for headache sufferers with remarkable success; described in my book Eat For Health. For people who have frequent headaches, the solution is almost always dietary. This anti-headache diet starts with my basic nutri- tarian dietary principles and additionally eliminates some healthful, yet poten- tial trigger foods, such as nuts and avocados, which may be added back in at a later time. A huge nutritional improvement over the DASH diet, a nutritarian diet is naturally low in sodium, and rich in green vegetables and other plant foods that enhance the body’s natural detoxifi- cation mechanisms and promote superior health. It is not merely eli- mination of trigger foods that is effective, it is that the person becomes healthi- er and improves their detoxification capabilities and remove cellular waste as they follow such a healthful diet. If you have regular headaches, you can banish them forever and earn back great health that will also offer you protection against later life stroke, heart dis- ease and cancer simultane- ously. Times best-selling author and board certified family physi- cian specializing in lifestyle and nutritional medicine. Visit his website at Dr Fuhrman.com, or submit ques- tions and comments to news questions@drfuhrman.com. 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