Coffee & Migraine Headaches

I had class on Monday, which was technically a holiday since July 4^th fell on a Sunday. Needless to say, only a small group of us showed up, and our teacher finished an hour early in case we wanted to enjoy the rest of the day with friends and family. However, she did offer to stay a little later and answer any questions we had. Despite wanting to go home and rest (I had flown into Denver from Maine earlier that morning and was exhausted), I had to stay because this is always the best part of class! Our teacher is a naturopath, so she knows a lot about many different health issues and the natural remedies that can help them.

Someone asked about coffee, and why it can sometimes ease a migraine headache. If you are someone who has experienced a migraine, you know that they are extremely painful and debilitating. But why does coffee relieve this pain?

Coffee is a vasoconstrictor. Vasoconstriction is the narrowing of blood vessels that occurs when the muscular walls of the vessels contract. It causes decreased flow of blood in a localized area or throughout the body, and is one way the body regulates arterial pressure. Migraines, on the other hand, are often caused by vasodilation of the cranial blood vessels. Vasodilation refers to the expansion of the vessels, which leads to increased blood flow. So, when someone drinks a cup or two of coffee, this can initiate vasoconstriction, which can then relieve some of the migraine pain. In fact, many migraine medications act just as caffeine would – they work to narrow the blood vessels so blood flow in the head is more regulated. Some other common medications that are also vasoconstrictors include antihistamines, decongestants, and ADD or ADHD stimulant medications.

Some people are addicted to the caffeine in coffee (or, other drinks such as soda or energy drinks), and their bodies become dependant on the caffeine to regulate vasoconstriction. When they eliminate caffeine for an extended period of time, vasodilation occurs, making them crave more caffeine. If they give into these cravings, the caffeine will temporarily relieve the headache pain. However, if they continue to abstain, eventually the body will correct itself and start regulating the vasoconstriction and vasodilation without the aid of on outside stimulant such as caffeine.

If you are someone who is addicted to caffeine and experiences regular headaches, I would recommend reducing caffeine intake slowly, which will allow your body time to adjust to the changes. Hopefully, this will lead to fewer headaches and less dependency on caffeine. However, if you experience terrible migraine headaches and never consume any caffeine, just remember that if you’re in a pinch, a small cup of coffee may help relieve that pain. I don’t recommend becoming dependent on this remedy, but it’s something that may help every once in a while.

Green Tea

I often get asked if coffee is bad. It’s not really a yes or no answer, and I tackled that question a few months ago, here. Some people worry they drink too much coffee, and try incorporating green tea into their diet to get the caffeine without the negative side effects of coffee. Green tea’s health benefits have been talked about for a long time now, and there are even products like green tea ice cream and Starbucks’ green tea latte (which I think is pretty gross because it’s this limey-green color, which just cannot be natural…).

Last week, my parents sent me the Tufts University Health & Nutrition Letter. My aunt Julie gave them a subscription as a gift, because they love reading about health and nutrition (a love I seemed to inherit!). There is an article in there about green tea, and I found it interesting and thought it would be good to reiterate the importance of green tea in the diet.

SO, consider this a refresher/reminder on why we should all be drinking green tea!

The researcher at Tufts who is studying the many health benefits of green tea says we can almost think of green tea as a plant food. Green tea comes from the leaves of the camellia sinesis bush and contains many natural antioxidants. Green tea has a higher level of antioxidants than other teas because of the way it is processed. As we know, the more processed a food, the fewer nutrients there are within that food. Green tea leaves are withered and steamed, and that’s it. Other teas go through further levels of processing, including fermenting, which alters the plant such that some antioxidants are lost.

Traditionally, green tea was used as a stimulant, diuretic and astringent, and was known to protect the heart, regulate blood sugar, improve digestion, treat gas or bloating, and strengthen the mind. Recent studies have shown that people in China and India, who have been using green tea for half a million years, were onto something:

• A 2006 study found that those who drink 5+ cups of green tea per day have a 26% lower risk of death by cardiovascular disease than those who drink 1 or fewer cups per day.

• The polyphenols in green tea may help reduce plaque buildup on teeth and prevent cavities and tooth decay.

• The Cholesterol Treatment Center in New Hampshire conducted a study and found that green tea catechins (antioxidants) may help lower LDL cholesterol and increase vascular function.

• Green tea may inhibit growth of early-stage cancer cells in those who drink at least 2 cups per day.

• Green tea can help with weight loss, particularly abdominal fat. Drinking 2-3 cups per day can lower triglyceride levels and BMI.

• The antioxidants in green tea can combat the growth of viruses and bad bacteria. They also help keep us young by reducing DNA damages associated with aging.

Most of us have tried green tea and many people enjoy it. The hard part, at least for me, is drinking enough of it to reap all of the health benefits listed above. Here are some ideas for ways to incorporate green tea into your diet:

• Brew a big pot of green tea and keep it in a pitcher in your fridge. Add to smoothies in place of juice.

• When you make iced tea this summer, make it half green tea, half regular. The taste won’t be altered much and you’ll get the extra antioxidants.

• Try adding green tea to soups. They usually call for water anyway, so green tea will be an easy substitution.

• One or two days per week, have green tea instead of coffee.

• Add honey, fresh lemon, or ginger to your green tea to make it more enjoyable and contribute to the health benefits.

• Remember in December when I told you about Drazil Foods? Try adding green tea to your kids’ smoothies or fruit juices so they can benefit from the antioxidants too!

Coffee

Coffee drinkers come in all shapes and sizes.

There are those who are perfectly content picking up their $0.59 cup at the local gas station on their way to work, and there are those who are positively snobbish about it and order not just one but TWO fancy cappuccino machines from Italy (in case one breaks, obviously) and are even known to bring their cappuccino machines and freshly ground beans on vacation with them (that would be you guys, mom & dad).

There are women who love it sweetened in every way imaginable, from amaretto syrup to honey to cinnamon……and men who will drink whatever is available, even if it’s just yesterday’s leftovers sitting in the cup holder when they get into their car in the morning.

Some treat it more as a hobby or lifestyle, drinking only fair trade coffee and frequenting coffee shops for their local art and music.

And then of course, there are the Starbucks moms, popping in each morning with their post-yoga glow, baristas already preparing the made-to-order latte before they even step foot inside the shop.

Since over a dozen of you have asked me about coffee, I am going to do my best to help you understand the “nutrition” behind our favorite morning beverage, whether you go for a grande extra-hot double-shot sugar-free vanilla skim latte no foam, or just a black coffee.

Let’s start simple. Coffee contains lots of caffeine. Caffeine binds with receptors in your brain that are normally reserved for chemicals that cause drowsiness. This is why caffeine keeps us awake and alert. Our heart rate increases, sugar is released into the bloodstream for energy, and our muscles start receiving more blood flow.

You may have noticed that drinking coffee makes you have to go to the bathroom often. This is because coffee is a diuretic, meaning it increases the amount of urine produced. This can dehydrate the body if you are not drinking extra amounts of water for each cup of coffee you drink (read about the effects of dehydration here).

Caffeine also causes potassium to be excreted from your body, which can cause an increase in blood pressure. Symptoms associated with excess caffeine intake include anxiety, tension, stomach ulcers, reflux and inability to concentrate.

But in moderation, coffee is not all bad. The way one of my teachers described it was that caffeine is okay “as long as you are not a slave to it.”

Are you a slave to coffee? Are you dysfunctional in the morning until you get your first two cups? Then maybe you should try to cut back a little. Because once you are a “slave” to your morning (or afternoon) coffee, it means your body is addicted to the caffeine. And that is what leads to all the problems you hear about. You may get headaches until you get your next cup. You may be irritable or tense with your kids or coworkers. Falling asleep each night could be stressful and difficult. All of these things indicate that caffeine addiction is beginning to affect your daily life in a negative way. You should recognize these warning signs and begin to take steps to reduce your dependency on caffeine.

If you aren’t sure if you are a slave to caffeine or not, try going without it for 4 days. If this is easy for you, you may not be addicted and you should cut back while you can. If this is difficult and you feel withdrawal symptoms, it might be time to face the caffeine addiction. I have never had to go through the process of eliminating caffeine because I typically only drink caffeinated coffee or tea about 2-3 times per week (and I rarely, if ever, drink soda). But I know people who have given up coffee, and slow and steady seems to be the way to go. I have heard of diluting coffee with water each morning, starting with just 25% water and 75% coffee, and eventually ending up with 75% water and 25% coffee. You could also try switching to decaf coffee or herbal teas. Traditional Medicinals makes some great herbal teas.

Another point to keep in mind: one cup of coffee is the equivalent of 8 oz., so when you order the “small” size at most coffee shops, you are usually getting 12 oz. or 1 ½ cups of coffee.

The creamy and sugary additions that people add to their Starbucks drinks are a whole separate topic, and I believe some people may be addicted to their morning “sugar”, not necessarily the morning caffeine… let’s just focus on tackling the caffeine for now!