8 A
SIUSLAW NEWS ❚ SATURDAY, MARCH 26, 2016
Walk-in group
acupuncture
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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
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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.
Dr. Fuhrman is a New York
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